Alcohol is a big part of many of our lives. It plays a role in celebrating, socialising and, often, getting to the end of that particularly difficult week.
However, it can be very easy to lose track and sight of how much we’re drinking and before we know it we can be drinking far too much and becoming reliant upon the substance. It’s how many fall into alcohol addiction and see their drinking spiral out of control.
Being honest with your own drinking is an important step in managing your drinking habits and, as a result, maintaining both your physical and mental wellbeing. That can come from understanding why you’re drinking, to even just keeping tabs on how much you actually are.
So, if you feel like you need to become more self-aware of your drinking, here are five top tips for being more honest with it…
Keep a Drinking Diary
One of the most effective ways to gain an accurate picture of your drinking is to keep a diary. For at least a couple of weeks, write down every drink you have, noting the type of drink, the quantity, the time, and the situation. Be as detailed and honest as possible. You might be surprised to see patterns emerging: perhaps you drink more on certain days, or find you turn to alcohol in specific situations, such as after a stressful day at work.
Keeping track helps remove the vagueness that often accompanies our recollection of drinking habits. Seeing the reality written down in black and white can be eye-opening and may prompt you to reconsider how much and how often you drink.
Understand Your Triggers
Drinking is often linked to emotions or specific circumstances. For some, alcohol becomes a way to manage stress, anxiety, loneliness, or even boredom. For others, it may be part of a routine, a glass of wine with dinner, a pint after work, or drinks with friends at the weekend.
Identifying what triggers your desire to drink can help you develop healthier coping strategies. If you tend to drink when stressed, consider alternative stress-relievers such as exercise, meditation, or talking things through with someone you trust. If drinking is part of a social routine, explore other ways to enjoy company without always involving alcohol.
Challenge Your Own Beliefs
Many people justify their drinking with common assumptions: “Everyone drinks,” “I deserve a treat after a hard day,” or “It’s just a few drinks, it’s harmless.” Of course, in some cases there is an element of truth to that, but you need to challenge those beliefs and ask whether you are comfortable with how much you’re drinking and things like whether you could enjoy yourself just as much, if not more, without alcohol.
By reflecting on these questions and other similar ones around your drinking, you can start to break down those rationalisations that can sometimes mask our drinking patterns.
Set Clear, Realistic Goals
Once you do have that clear understanding of your drinking habits, we can start to set more specific and achievable goals. That might involve cutting down, it could be that you introduce alcohol-free days, while you may want to take a break or give up altogether.
You should avoid vague resolutions and be precise in your goal setting. So less, “I want to drink less” and more setting measurable goals such as “I want to limit myself to two drinks on a Friday night”. This will make it much easier to track your progress. What’s more, you should celebrate the victories along the way to help keep you motivated.
Seek Support if Needed
Being honest about your drinking isn’t an easy process, and it can bring up some uncomfortable truths. However, do remember that you don’t have to navigate the journey alone and talking to friends, family and even professionals, like experts at alcohol rehab facilities, can provide a real valuable perspective.
There are so many resources out there that can help, providing non-judgemental advice and support, and reaching out is often one of the most positive steps people find themselves making, helping make a real difference in getting control over your drinking and taking the best pathway to keep it that way.
