How to set boundaries with alcohol

During the COVID-19 pandemic, alcohol consumption rose. One study reported a 29% increase in alcohol use as people were asked to stay home, didn’t have to drive and had less to do.

Today, while the end to pandemic-fueled restrictions have brought regular routines back, people may still be drinking larger amounts of alcohol. But now, they're doing their drinking both at home and in public.

“Many people use alcohol as a way to 'take the edge off,’” says Dr. Austin Slade, PsyD, a clinical psychologist for the intensive outpatient program at Sharp McDonald Center. “It’s helpful to remember that too much alcohol consumption can reduce anxiety initially but can also result in embarrassing behaviors or speech that can increase anxiety in the long run.”

Along with concerning behaviors, Dr. Slade reminds people to consider the next-day consequences of binge drinking. These can include a hangover, which increases anxiety and decreases the practice of healthy habits.

“Try to reduce anxiety before an event with other self-soothing behaviors,” says Dr. Slade. “Make a plan with friends and family if anxiety gets too intense to leave the event instead of increasing alcohol consumption.”

5 helpful tips for creating boundaries with social drinking

1. Set boundaries before a social event.
   Decide how many drinks you want to have while you are there. Try limiting consumption to one drink per hour, eating before drinking anything, hydrating, and having a plan for safe transportation. When you have met your limit, consider grabbing a mocktail or nonalcoholic drink of choice to continue the act of “drinking” without consuming more alcohol. 

2. Recruit a friend.
   Ask a loved one to join you in the journey of decreasing or abstaining from alcohol use. Having someone to share the ups and downs not only serves as a means of accountability but also can be a bonding experience. If you notice you are still struggling to manage your alcohol consumption and believe complete abstinence is needed, there are many treatment programs that can equip you with tools to break the cycle of alcohol dependency.

3. Store or discard your booze.
   Rather than displaying your liquor stash in your fridge or cupboard, put bottles of alcohol in a place that's less obvious. Another option is to give your collection to a friend to hold onto or pour it down the drain. There’s less temptation to indulge when you don’t have constant reminders.

4. Change the social setting.
   If you want to decrease the possibility of alcohol consumption when hanging out with certain friends, try suggesting a different activity, such as going for a walk, trying out a new recipe or taking a fitness class.

5. Be kind to yourself.
   If you falter in your boundaries, do not allow this to throw off your entire plan. Take extra precautions the next time you go to an event where alcohol is present and try again.

“The benefits of abstaining from alcohol can improve not just your physical health but also your mental well-being,” says Dr. Slade. “Depending on alcohol to cope with life stressors can be dangerous.”

If you start noticing certain physical or emotional feelings of discomfort when trying to decrease your consumption of alcohol, Dr. Slade notes that it may be time to seek professional support.

Learn more about addiction treatment services at Sharp McDonald Center and get the latest health and wellness news, trends and patient stories from Sharp Health News.