Gaining Control over Alcohol
by Anne Ueberbach
Assistant Director / Counsellor
Gain Control over Alcohol
Is alcohol a huge part of your life? Who is in control, you or alcohol? Learn how to gain control over your alcohol use.
Alcohol plays a big part in the lifestyle of Singapore residents. A total of 12.6% of Singapore residents reported heavy drinking in the past 12 months, and 15.9% reported lifetime heavy-drinking. Long-term heavy alcohol consumption has also been associated with multiple physical and mental health issues, such as increased risk of major depressive disorder, mood disorders and chronic pain, but this list is not exhaustive. Managing alcohol consumption thus becomes a critical aspect of maintaining our overall health and well-being.
Understanding Alcohol Consumption
The first step in managing alcohol consumption is understanding what it means to drink responsibly. This involves being aware of our alcohol consumption, risk factors, triggers and self-management.
For many people, it is not unusual to enjoy a glass or even a whole bottle of wine with a meal, and can even be considered a must to add some fun to parties. Many people also use alcohol to de-stress and unwind at the end of a hard day. However, at which point have we crossed the line from being a social drinker to having alcohol problems? Many people have this stereotypical picture of an alcoholic as being someone who needs a drink every day, drinks from the moment they open their eyes, can’t go to work, sleep on the street, etc. But what they don’t realize is that addiction is defined by control - Who has the control? You or the alcohol?
You can recognize addiction by the following destructive behaviours:
Compulsive use. If the alcohol is available, the person uses too much of it and uses it often.
Impaired control. When the person tries to use, control is lost and usually a single use is followed by many more.
Continued use despite harm or consequences. The person keeps using alcohol even when it causes health, relationship, job, or legal problems.
Craving. The desire for alcohol can change in intensity from minute to minute. It can even seem to disappear during abstinent periods. But using even a tiny amount can wake up cravings and trigger continued use. People, places, and things associated with the use in the past can also wake up cravings.
Denial. The person tends to minimize the use or its consequences.
Risk Factors
Excessive alcohol consumption, including occasional binge drinking, can lead to numerous health problems, such as liver disease, heart problems, as well as contribute to depression and anxiety. Recognizing of these risks is crucial for anyone looking to manage their drinking habits. It is also crucial to be aware of the underlying risk factors that come with heavy alcohol consumption:
Genetic Factors
Individuals with a family history of alcoholism (alcohol dependency, or heavy alcohol use) are at a significantly higher risk of developing an alcohol problem. Genetics can play an important role in influencing how alcohol gets processed, as well as how it affects mood and behavior. Genes are responsible for roughly half of the risk of developing Alcohol Use Disorder.
Psychological Factors
Our risk of developing an alcohol problem is also linked to psychological factors, such as existing mental health issues like depression, anxiety and bipolar disorder. For vulnerable individuals alcohol (and other substances) are often used as a form of self-medication and unhealthy coping strategy, which can pave the path towards alcohol dependency.
Social / Environmental Factors
Many of us are aware on how our social and environmental factors can heavily influence our alcohol intake. Factors such as peer pressure, cultural norms, family values / attitudes and availability of alcohol, cost of alcohol, social isolation, stress and relationship issues can all contribute to how much alcohol we consume.
Being exposed to alcohol at a young age (e.g. teenage phase) may also increase the risk of developing alcohol problems later in life, due to a learnt behaviour pattern formed in our brains.
Stressful Life Events
Work stress, job loss, relationship break-up or the loss of a loved one are difficult challenges we may experience throughout our lives. However, be aware that such times of hardship put us at a heightened risk of engaging in unhealthy coping strategies, such as turning to alcohol, which may lead to a cycle of dependency in some cases.
Use of other Substances
Similarly to existing mental health issues, past or present use of other substances (e.g. tobacco or illegal drugs) may also increase the risk of alcohol dependency due to the way the different substances may interact with each other. Someone who is already dependent on a substance is at heightened risk of forming new dependencies quicker.
Managing Alcohol Consumption
Working through denial is usually the hardest part of the recovery work. Most people are coerced initially into getting help by family, loved ones, or others who are impacted by the consequences of their alcohol use.
For those seeking to gain control of their alcohol consumption, setting SMART goals (specific, measurable, attainable, relevant and time-bound goals) is essential. Recovery is a one-day-at-a-time process and requires a life-time commitment. Sobriety rests on the internal decision that you would do what it takes to make your life different.
Keeping track of your alcohol use through a diary an app can also be an effective way to stay aware of drinking patterns and alcohol consumption. This self-monitoring can help identify triggers for excessive drinking and provide a clear picture of your progress towards your goals.
Managing Alcohol Abuse & Dependency
Alcohol dependency is a complex and multifaceted issue that can affect anyone, regardless of their background or lifestyle. However as mentioned previously, genetic predisposition as well as other risk factors play a huge part in increasing the risk for developing alcohol dependency.
Seeking help is the most difficult step to take in your recovery journey, as you first have to recognize and accept that you may be struggling with an alcohol dependency or alcohol problem. It is always recommended to first reach out to your social supports (spouse, family, close friends) to talk about your struggles, concerns and goals. You can also reach out to a counsellor or psychologist for professional support. Aside from professional counselling, there are also support services available such as in-patient or out-patient recovery/rehab programs, and peer support groups such as Alcoholics Anynomous (AA).
Elements of a good recovery program:
Avoid use. Addiction is a permanent brain change. Many people have relapsed due to the belief that enough time has passed for them to return to controlled use.
Avoid triggers. Environments (people, places, things) associated with past use can bring back craving.
Get professional help. Seek therapy to work out underlying issues like depression, anxiety, pain, and personal trauma that caused the problematic usage. Find out how our team of psychologists, counsellors, and psychotherapist at The Counselling Place can assist you on your recovery journey.
Attend group meetings. Attending a 12-step or therapeutic group which allows you to reflect upon your own story while listening and learning from others. The group can help both to support and challenge you.
Get a sponsor. Having another person (especially one who have gone through the program) who will help you keep accountable and work the recovery program.
Engage in healthy passions and enjoyable activities. Start developing healthy lifestyle that includes things that brings fulfilment and happiness.