How Can I Stop Binge Drinking?

Although binge drinking is often brushed off as a social norm, it can have a serious impact on our physical and mental well-being.

If you’re questioning your own alcohol intake and consumption or worried about someone near and dear, please know that you’re not alone. This article explores the reality of binge drinking, taking a closer look at its effects and prevalence and, most importantly, offering practical advice on how to stop binge drinking.

What is Binge Drinking?

Binge drinking is a form of alcohol abuse, defined as a pattern of excessive drinking that brings a person’s blood alcohol concentration (BAC) to 0.08 grams per cent or above. This typically happens when men consume five or more drinks or women consume four or more drinks within about two hours.

However, binge drinking is not just about the number of drinks consumed but also the intention and context in which too much alcohol is consumed. Characteristically, binge drinking is associated with a deliberate desire to get drunk in a short period. This behaviour is often seen in social settings, such as on nights out or at gatherings, where there’s a normalisation of heavy drinking.

Binge drinking can be occasional or happen more frequently, and it does not necessarily mean that a person who binge drinks is dependent on alcohol or has an alcohol use disorder. However, it can still lead to an individual developing an alcohol dependence or addiction, as well as contribute to other serious health risks.

What Are The Health Implications of Binge Drinking?

Even a single binge drinking episode can lead to alcohol poisoning, accidents, injuries, and a decline in our decision-making abilities, leading to participation in activities that one would usually avoid.

In the long term, repeated binge drinking episodes can also contribute to serious, chronic health issues. These more serious consequences can include liver disease, heart complications, and an increased risk of certain cancers. Engaging in binge drinking can also have psychological impacts, including the potential for developing an unhealthy relationship with alcohol.

Why Is Awareness Around Binge Drinking Important?

Awareness of the topic of binge drinking is important because it can affect individuals differently based on factors like age, gender, physical health, and tolerance to alcohol.

What might be a standard social activity for some can be a dangerous or harmful practice for others. Recognising the risks of alcohol misuse and understanding the nature of binge drinking is essential for encouraging responsible alcohol consumption.

How Common is Binge Drinking?

Unfortunately, the binge drinking problem is a prevalent issue both here in the UK and on a global scale.

The OECD conducted a study across 29 countries, revealing insightful trends in binge drinking habits. It found that, on average, 19% of adults in these countries reported binge drinking at least once a month. This behaviour was more common among men than women, with 26% of men compared to 12% of women engaging in binge drinking with the same frequency.

The study highlighted a notable gender disparity in binge drinking, with men generally more likely to partake in this behaviour than women. However, when focusing on female binge drinking, the UK stood out. 26% of women engage in binge drinking at least once a month. Other countries with high rates of female binge drinking include Luxembourg and Germany, with 24% and 22%, respectively.

How Many Drinks Count As Binge Drinking?

In the United Kingdom, the definition of binge drinking is similar to that in other countries but is also informed by national guidelines on alcohol consumption.

According to the NHS, binge drinking involves consuming more than 8 units of alcohol in a single session for men and more than 6 units for women. So, to put this into perspective, a unit of alcohol is defined as 10ml (about 8 grams) of pure alcohol.

This means that for men, binge drinking would typically involve consuming more than 3 pints of strong beer or cider (with an alcohol content of about 5.2%), 3 large glasses of wine, or more than 6 shots of spirits. For women, it would involve slightly less – around 2 pints of strong beer or cider, 2 large glasses of wine, or 5 shots of spirits.

It’s important to note that these figures are averages. The actual effect of alcohol can vary greatly depending on factors such as weight, metabolism, and individual tolerance. Additionally, the type of drink and the way it is consumed (e.g. drinking shots quickly vs. slowly sipping a light beer) can influence the impact of alcohol on the body.

Is Binge Drinking Alcoholism?

Not always. Binge drinking and alcoholism are related but distinct concepts.

Binge drinking is closer to a behaviour, a pattern of drinking that brings a person’s blood alcohol concentration to a specific level in a short period. It does not necessarily indicate dependence on alcohol or the presence of alcohol addiction.

Alcoholism is defined as an inability to stop or control alcohol use despite severe consequences. It is a chronic, relapsing disorder that can include periods of binge drinking but is defined by a broader range of behaviours and effects.

Warning Signs and Symptoms of Binge Drinking

Binge drinking is associated with a variety of signs and symptoms, which can be physical, behavioural, or psychological.

These signs and symptoms can vary depending on blood alcohol level of the individual and the amount of alcohol consumed, but common indicators include:

Physical Signs

Slurred speech
Poor coordination and balance
Bloodshot eyes
Alcohol odour on breath
Nausea or vomiting
Blackouts or memory lapses
Excessive sleepiness or passing out

Behavioural Signs

Engaging in risky behaviours, such as driving under the influence
Sudden changes in mood or behaviour, including aggression
Decreased inhibition and poor judgment
Drinking alcohol in larger amounts or over a longer period than intended
Spending a lot of time drinking or recovering from drinking

Psychological Signs

Feeling the need to drink to relax or feel confident
Experiencing guilt or shame about drinking
Using alcohol as a primary method for coping with stress or negative emotions

As mentioned earlier, binge drinking can also lead to alcohol poisoning, a serious and potentially fatal condition. The key symptoms of alcohol poisoning include confusion, vomiting, seizures, slow or irregular breathing, blue-tinged or pale skin, low body temperature, and unconsciousness.

If you’re struggling to stop binge drinking, please rest assured that there are plenty of ways to help you reduce your alcohol intake. Below, you’ll find helpful advice to support you in reducing excessive alcohol use and binge drinking.

Understand Your Own Drinking Patterns

Start by keeping a daily diary. In this diary, write down each time you consume alcohol. Note the date, time, amount of alcohol consumed, and the context (e.g. were you at a party? Were you feeling stressed, or with certain friends?).

Review your diary regularly, as it’ll help you to identify patterns. You might find that you drink more during certain times of the day, in specific social settings, or when feeling particular emotions like stress or sadness.

This process helps in developing self-awareness. Recognising the ‘why’ and ‘when’ of your drinking can provide insights into your habits and what prompts them.

Set Realistic Goals for Yourself

Define what you want to achieve. It could be reducing your drinking to a safer level or even stopping binge drinking altogether. Your goal should be specific and clear. For example, no drinking on weekdays.

It’s important to make sure your goals are achievable and not too overwhelming. Setting too ambitious goals right away can lead to disappointment.

Take a Closer Look at What You’re Drinking

Sometimes, we can be unaware of just how much alcohol is in our drinks, leading us to excessive alcohol consumption without even knowing it.

Looking at what you’re drinking can significantly help in preventing binge drinking. By being mindful of the alcohol content in each beverage, you become more aware of how much alcohol you’re actually consuming. This awareness can lead to more informed choices about your drinking habits, helping to reduce the likelihood of excessive consumption and the associated risks.

Avoid Binge Drinking Triggers

Reflect on the circumstances that often lead to binge drinking. Common triggers include certain social settings (e.g. parties), emotional states (like feeling anxious or depressed), or even certain people.

Once you know your triggers, develop strategies to either avoid drinking or deal with them accordingly. This could mean avoiding certain social events initially, finding alternative activities during times you would normally drink, or practising stress-reduction techniques. If it’s necessary, also avoid people who encourage you to binge drink.

Give Sobriety a Chance

If you’re finding your excessive drinking hard to control, why not try going alcohol-free?

Cutting out alcohol altogether will bring countless benefits to your physical and mental health. You’ll likely find that you get better sleep quality and have increased energy levels, to name just a couple!

Mentally, abstaining from alcohol can result in clearer thinking, improved mood, and reduced anxiety, as alcohol is a depressant that can negatively affect your mental health.

Create Healthier Habits for Yourself

If you tend to binge drink when you’re stressed, try exercise, meditation, or a hobby instead. If social events involving alcohol are triggers, consider meeting friends in settings that don’t involve alcohol. This might be going to the cinema, planning a brunch date or visiting a coffee shop.

Lean On Your Friends and Family for Support

Don’t be afraid to open up and talk to trusted friends or family members about your goal. They can provide emotional support and also help you stay accountable.

If you think it might be necessary, don’t hesitate to seek professional help to stop binge drinking. Medical professionals who specialise in addiction can provide valuable guidance and support, helping you to achieve your goals surrounding alcohol abuse.

Additionally, it may be worth considering joining a support group. Support groups such as Alcoholics Anonymous (AA) offer a community of individuals facing similar challenges to you, which can be incredibly helpful.

Find Support for Alcohol Misuse Today

If you feel as though you can’t stop binge drinking, we encourage you to reach out to us today.

Our team have helped many who have experienced the same struggle, helping them to stop binge drinking and achieve a healthier relationship with alcohol. Call us today on 0800 470 0382.