How to Stop Binge Drinking

Binge drinking is a dangerous social behavior that can lead to the deterioration of the mind and body. Frequently consuming large amounts of alcohol in a short amount of time is a red flag for binge drinking habits and can quickly develop into a full-blown addiction. 

What is Binge Drinking?

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines binge drinking as an excessive drinking pattern that brings the blood alcohol concentration (BAC) above 0.08%. Excessive drinking is recognized as five or more drinks within 2 hours for men and four or more drinks for women. 

Risks of Binge Drinking

The effects of binge drinking can pose numerous health risks, especially if more than four or five alcoholic drinks are being consumed within two hours. Immediate effects of binge drinking include alcohol poisoning, injuries, accidents, violence, and aggression. Consuming large amounts of alcohol in a short period of time greatly increases your likelihood of alcohol poisoning (which can be fatal) and impairments in judgment, behavior, and coordination. Long-term effects can include liver damage, brain damage, cardiovascular issues, and gastrointestinal issues. 

Outside of the physical risks, binge drinking can lead to mental health problems, social and legal consequences, and an increased likelihood of addiction. 

Why do People Binge Drink?

Oftentimes, binge drinking is brought on by social culture or a coping mechanism. One might start binge drinking to fit into “party culture” or fall into peer pressure to be socially accepted by others. Other times, people will binge drink as an emotional escape or a way to relieve stress. People often underestimate the effects associated with binge drinking, so they will continue to consume large amounts of alcohol in a short time frame with little knowledge of its risks. Understanding the reasons behind binge drinking is essential for addressing the patterns of behavior and finding healthier ways to cope with any underlying motivations.

How to Stop Binge Drinking At Home?

If you or someone you know is struggling with an alcohol use disorder, the safest and most effective approach to sobriety is to first seek clinical treatment. But for some, this may not always be possible or may not yet be necessary. If you are in a position to safely attempt to eliminate or reduce your alcohol consumption, here are a few approaches you can take that may help you reach your goals.

Tips to Stop Binge Drinking

If you or someone you know is struggling with an alcohol use disorder, the safest and most effective approach to sobriety is to first seek clinical treatment. But for some, this may not always be easily accessible. To safely attempt to eliminate or reduce your alcohol consumption, here are a few approaches to help you reach your goals.

1. Enlist Support

After first acknowledging your unhealthy habits, it’s important to find a trustworthy support network that can hold you accountable for your goals and sobriety. This support system can include friends, family members, or even a specialized group such as Alcoholics Anonymous. Keeping your struggle private can make it easy to internally justify your continued alcohol use, so allow others to be a network of support and accountability. 

2. Change Your Environment

Walking away from alcohol-heavy environments can reduce the risk of temptation to drink again. Ask friends and family to participate or meet in environments that are less exposed to alcohol. If your community is not receptive to this idea, then you may need to kindly decline future invitations to socialize in trigger-rich environments. Take some time to think through who, when, and where you’re most likely to consume alcohol with- and find alternatives to keep you occupied in your free time. A healthy environment will support your sobriety journey!

3. Get Help

Alcohol dependency can easily reach a point where attempts at self-treatment are impractical and ineffective. Long-term alcoholics are likely to experience severe withdrawal symptoms or physical consequences. Symptoms of withdrawal may include seizures, hallucinations, or death as a result of delirium tremens.

Clinical treatment facilities offer comprehensive and individualized recovery programs, which include medically supervised detoxification and individual and group therapy. As part of your treatment program, you’ll learn healthier coping mechanisms, understand the root cause of your dependency struggles, and learn practical life skills that will increase your likelihood of sobriety once treatment is completed.

Quitting or reducing alcohol consumption can be more difficult for some than it is for others. While some people may drink socially, others will become dependent on alcohol as a means of coping or addiction. If you’ve recently acknowledged that your alcohol consumption has become a part of who you are, don’t wait to take action. The effects of excessive alcohol consumption may cause permanent damage or impairment to your brain and body.

Who is Most Likely to Be a Binge Drinker?

People who struggle with binge drinking often share similar characteristics or circumstances.

This may include:

• Age – specifically young adults who are enrolled in college/university. Both the transition to adulthood and the social environment of higher education can play a role in binge drinking in this age category.
• Gender – men are most likely to become binge drinkers, although the gap between men and women has closed over recent years.
• Social and Environmental Factors – Peer pressure and social events that include “social drinking” are more likely to create binge drinkers.
• Family History – if one’s family struggles with addiction or alcoholism, they may be more likely to become a binge drinker.
• Psychological Factors – such as stress or mental illnesses.
• Lack of Awareness – sometimes, people simply don’t know the risks or effects of alcohol and will consequently become binge drinkers. 

In the United States, drinking is also considered to be a “social norm”- which can lead to normalized excessive drinking habits. It is important to pay attention to one’s alcohol intake and alcohol intake frequency to recognize the signs of a binge drinker. 

Is Binge Drinking the Same as Heavy Drinking?

Binge drinking and heavy drinking are related yet distinct concepts, each with its definition and effect on one’s health/daily life. Binge drinking is defined as excessive drinking in one session/short period of time to become drunk or impaired. Heavy drinking, on the other hand, is defined as regularly consuming large quantities of alcohol over a long time. Some key differences between binge and heavy drinking are the frequency of drinking and how much is being consumed, the pattern of consumption, and related health risks. 

While it’s important to understand that there is a difference between binge drinking and heavy drinking, habits of consumption can drastically increase one’s risk of developing an alcohol use disorder (AUD). With either degree of drinking, excessive alcohol consumption over long periods causes significant damage to the body- which can include alcohol poisoning, stroke, heart attack, and liver disease.

Therapy for Alcoholism at Into Action Recovery

If you are engaged in binge drinking habits, it’s important to immediately receive professional help. At Into Action Recovery, you can partake in individualized alcohol treatment programs to identify the underlying causes of your alcohol dependence and use tools to detox and overcome your addiction. Get help today by calling us at 844-303-3869.

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