New Year, New Habits- Tips to reconsider your relationship with alcohol.

One of the most common new year’s resolutions is to drink less alcohol. The motivations to do so are sound.

Alcohol is widely used as a social lubricant, particularly around celebrating events like New Year’s Eve. Often alcohol is used in an unhealthy way, and the recognition of that for many people leads to resolving to do something about that problematic use.

What are the risks of alcohol?

For the three-quarters of the Australian population that consume alcohol, there is elevated risks for damage to major organs such as the liver, brain, heart and gut. It is also a leading risk factor for some cancers. Many people also suffer alcohol-related harms from poor decision making due to disinhibition and impaired risk judgement, with younger drinkers particularly at risk.

The risk of short-and-long- term health problems typically increase with level of consumption, with approximately one-third of Australian adults consuming alcohol at levels more likely to cause harm.

How much is too much?

How much is ‘too much’ is guided by the Australian NHMRC Guidelines, which recommend no more than 10 standard drinks a week and no more than 4 per day. A simple way to check if you are drinking too much is to do an online self-check, which provides a score and advice on seeking health professional support, if required.

Breaking any routine- including alcohol use- can be hard, especially if drinking is regularly used as a short-term coping strategy to reduce stress and anxiety, boredom or to improve confidence. Alcohol doesn’t help you build healthy ways to reduce stress or to be more confident socially- it often stops you from building those skills. For instance, rather than becoming comfortable meeting new people, you need to be slightly intoxicated to overcome your nerves, or come to believe people will only like that “version” of you. This can lead to habits or lack of social skills, that can last a lifetime.

Know your 'Why'

Identify reasons important to you to reduce alcohol use. This could include getting in shape for the new year, better sleep, improving your mood, feeling better about yourself or aiming to be more productive. List specific, tangible and time constrained goals that include both short-term (e.g. save $500 by 3 months) and then long term goals (e.g. be fit enough to run a 5km fun run within 12 months). Display in a prominent place as a regular reminder to commit to the goals. You could also put them on your phone as regular reminders and keep track of your progress.

It is often helpful to firstly identify WHY you drink. If the WHY is life or work stress, you will benefit from incorporating alternative coping strategies, so that you can apply them in other parts of your life in a healthy way when other stressors inevitably arrive. Relaxation practices like breathing techniques, mindfulness pilates and yoga are examples that work for people wanting to reduce alcohol consumption. Other successful approaches are adding physical activity like walking or swimming, listening to music, re-invigorating an artistic project or hobbies. You will get better at these alternative coping strategies the more your practise- so don’t give up on your first attempt!

The 3D Approach- Delay, Distract and Decide

If you feel WHY is a bit overwhelming for the time being, consider starting with the 3D approach– Delay, Distract and Decide.

Delay the time you normally have your first drink or attend a licenced venue for a set time and often the urge for the first drink will pass or reduce. During this time, Distract yourself with an alternative activity such as walking or the gym. Then Decide if you really do want to drink after mentally reviewing your goals and reasons to reduce alcohol.

Sometimes, people find when they join a party later, they see many of their friends drinking or drunk in a different light. They can also often see the perception of themselves as “life of the party” person they think they are when they are drunk, may not quite be as accurate.

What can I do if I decide I want to have alcohol?

If you do decide to drink, use strategies such as alternating between alcohol and non-alcohol drinks or setting a limit on the money you spend or the number of drinks you buy, and keep it lower than you’ve done previously (e.g. spend $50 rather than the ‘usual’ $100 in a night out) and then link that achievement to another positive goal (e.g. a new outfit). In this way one positive decision links into another and helps to make this not just about not drinking but about doing something positive for yourself.

What about peer pressure?

If you are in a group or at a bar, and decide not to drink, it can often be confronting to say you’re not drinking. You don’t need to provide a reason if you don’t want to- or you can simply make one up (You could say you are currently on antibiotics). It’s nobody’s business but yours. Non-alcoholic drinks are an easy and increasingly accessible way to try and keep “not drinking” off the conversation agenda. Also consider telling people confidently you are not drinking. You might be surprised how accepting people will be of your decision, often other people are similarly worried about drinking too much and will value your courage.

Need a bit of extra help?

Many people at this time of year also reach out for additional professional support to assist in better managing their alcohol use. We know that people that seek medical support for reducing or ceasing alcohol use are significantly more likely to be successful than those that do not. You can talk with your GP. They can provide some suggestions and advice and sometimes medications to reduce alcohol craving. They also may refer you to a psychologist through Better Access Medicare rebated ‘Mental Health Plan’.

In summary, you can start today if you want to reduce your alcohol use in 2024 by:

• Identifying your “WHY?” and document the reasons to reduce alcohol use that are important to you
• Come up with other health, financial and social goals that you can better achieve by reducing alcohol- and keep track of where you are
• Develop alternative, more effective coping skills
• Start immediately with the 3D approach– Delay, Distract and Decide
• Seek support from health professionals- think of this as a sign of strength and a way of taking action.

If this article has raised any questions about alcohol use, there are confidential and free services available. A listing of services can be accessed via the Australian Government Drug Help webpage, or you can call the National Alcohol and Other Drug Hotline (1800 250 015).

Authors

• Professor Jason Connor (Director of UQ's National Centre for Youth Subtsance Use Research and UQ Clinical Psychologist)
• Professor Paul Clark (UQ Addiction Medicine Specialist, Gastroenterologist, Hepatologist)