Moderating Alcohol Use
Alcohol plays a huge role in our society. Many, many people struggle to some degree to contain their alcohol use, often while living otherwise healthy and functional lives. Unfortunately, many suffer silently and avoid seeking support, because they feel shame and want to avoid judgement and stigmatization. Some hide the truth from themselves, fearing that if they seek support they will be pressured to join Alcoholics Anonymous, or to get sober.
If you are concerned about your relationship with alcohol, but you're not sure if you want to commit to sobriety, psychotherapy is a great place to start. Together we can evaluate the role and function of alcohol in your life; explore deeper needs and/or wounds that feed the desire to drink, and plan strategies for using alcohol in ways that aligns with your higher values and goals. You can have a space to decide, without pressure, whether abstinence is the best option for you, based on your higher goals, and values.
If we polarize drinkers as either "alcoholics who are powerless", or "non-alcoholics who are doing fine," we overlook a huge segment of the population. Everyone who drinks alcohol has the potential to experience undesirable consequences related to it at some point in their lives. Anyone who uses alcohol may find their use escalating over time or in response to stress/ crises.
Every consumer of alcohol makes a calculated assessment of risk, and weighs the pros and cons of use, if not always consciously. For example, few would argue with the facts that alcohol is empty calories, and it taxes our liver. When we drink, even in moderation, we accept these risks in exchange for pleasure, relaxation, and/or social benefits.
Many people want or need support managing the role of alcohol in their lives. Unfortunately, it is somewhat taboo to talk about this, and
even though they if they do not exhibit the kinds of behaviors we may think of as "alcoholism."
For many, alcohol plays a significant role in their lives, and it may cause problems or suffering even at levels that fall short of full-blown oss on control
There is a wide range of alcohol use patterns that falls in the space between sobriety on the one hand, and complete loss of control
any struggling to find balance and moderation with alcohol, even
If you are concerned about your relationship with alcohol, but you're not sure if you want to commit to sobriety, psychotherapy is a great place to start. Together we can evaluate the role and function of alcohol in your life; explore deeper needs and/or wounds that feed the desire to drink, and plan strategies for using alcohol in ways that aligns with your higher values and goals. You can have a space to decide, without pressure, whether abstinence is the best option for you, based on your higher goals, and values.
If we polarize drinkers as either "alcoholics who are powerless", or "non-alcoholics who are doing fine," we overlook a huge segment of the population. Everyone who drinks alcohol has the potential to experience undesirable consequences related to it at some point in their lives. Anyone who uses alcohol may find their use escalating over time or in response to stress/ crises.
Every consumer of alcohol makes a calculated assessment of risk, and weighs the pros and cons of use, if not always consciously. For example, few would argue with the facts that alcohol is empty calories, and it taxes our liver. When we drink, even in moderation, we accept these risks in exchange for pleasure, relaxation, and/or social benefits.
Many people want or need support managing the role of alcohol in their lives. Unfortunately, it is somewhat taboo to talk about this, and
even though they if they do not exhibit the kinds of behaviors we may think of as "alcoholism."
For many, alcohol plays a significant role in their lives, and it may cause problems or suffering even at levels that fall short of full-blown oss on control
There is a wide range of alcohol use patterns that falls in the space between sobriety on the one hand, and complete loss of control
any struggling to find balance and moderation with alcohol, even
Alcohol use patterns exist on a spectrum
Anyone who likes drinking alcohol has to decide and monitor whether their pattern of use is working for them, or if it is interfering with their health, relationships, goals, and overall life satisfaction. If alcohol plays a significant role in your life, the costs of drinking may begin to outweigh the benefits. Other times, you may find it difficult to make that cost/benefit analysis. This is particularly true if you are using alcohol to cope with mental, emotional, or physical pain and suffering. Most likely, you are using alcohol to meet some important needs, and it's important to identify what those needs are so you can develop more tools for taking care of yourself.
Anyone facing the prospect of reducing their alcohol intake will be faced with the question of how to get their needs met which used to be answered with alcohol.
If you have concerns about your drinking, or you've gotten feedback from others that they are concerned about your drinking, you can take responsibility for examining your relationship to alcohol in a number of ways. One of them is psychotherapy.
Harm Reduction
Harm reduction is
Anyone who likes drinking alcohol has to decide and monitor whether their pattern of use is working for them, or if it is interfering with their health, relationships, goals, and overall life satisfaction. If alcohol plays a significant role in your life, the costs of drinking may begin to outweigh the benefits. Other times, you may find it difficult to make that cost/benefit analysis. This is particularly true if you are using alcohol to cope with mental, emotional, or physical pain and suffering. Most likely, you are using alcohol to meet some important needs, and it's important to identify what those needs are so you can develop more tools for taking care of yourself.
Anyone facing the prospect of reducing their alcohol intake will be faced with the question of how to get their needs met which used to be answered with alcohol.
If you have concerns about your drinking, or you've gotten feedback from others that they are concerned about your drinking, you can take responsibility for examining your relationship to alcohol in a number of ways. One of them is psychotherapy.
Harm Reduction
Harm reduction is
What is"moderate" or "healthy" use of alcohol?
From a harm reduction perspective, each person must define for herself what constitutes an acceptable amount and frequency of alcohol consumption. To some extent this is based on highly personal factors, by looking at one's specific habits and the consequences of alcohol use in her life. For example,
Formal definitions of moderate alcohol use
It is helpful to consider definitions and guidelines health researchers have proposed for "moderate" alcohol use.
Most researchers define "moderate drinking" with the following parameters (or similar):
From a harm reduction perspective, each person must define for herself what constitutes an acceptable amount and frequency of alcohol consumption. To some extent this is based on highly personal factors, by looking at one's specific habits and the consequences of alcohol use in her life. For example,
- relationship consequences (extent to which alcohol is negatively impacting or limiting one's relationships)
- psychological consequences (using alcohol to cope with emotions or trauma)
- health consequences (e.g., liver function; weight; nutrition)
- quality of life consequences (e.g., blackouts; time spent coping with hangovers)
- emotional consequences (impact of alcohol on one's emotional stability and self-respect)
- daily life consequences (impact of alcohol on one's ability to manage every day personal, occupational, and family responsibilities)
- legal consequences (DUIs and other problems)
- genetic factors (the level of risk one's genes may carry, i.e. family history of alcohol problems)
- financial consequences (amount of money being spent on alcohol, and related costs like taxis)
- cultural/ religious variables (the extent to which alcohol is acceptable within one's religious/cultural/moral framework)
Formal definitions of moderate alcohol use
It is helpful to consider definitions and guidelines health researchers have proposed for "moderate" alcohol use.
Most researchers define "moderate drinking" with the following parameters (or similar):
- For women, no more than 1-2 drinks in a day, and no more than 7 drinks in a week
- For men, no more than 2-3 drinks in a day, and no more than 14 drinks in a week