Most people drink some alcohol and the recommended safe limits for alcohol consumption are:

• men should drink no more than 21 units of alcohol per week, with no more than four units in any one day.
• women should drink no more than 14 units of alcohol per week, with no more than three units in any one day.

One unit of alcohol is about half a pint of beer, two thirds of a small glass of wine, or one small pub measure of spirit.

However, some people drink too much alcohol and drinking above the recommended safe limits poses health problems as it increases the risk of developing diseases such as liver damage, damage to the pancreas, certain cancers, heart problems, depression, anxiety and sexual problems.

Have you ever:

• felt that you should cut down on your drinking?
• felt annoyed by people criticizing you about the amount you drink?
• felt bad or guilty about your drinking?
• had a drink first thing in the morning to steady your nerves or get rid of a hangover?

If your answer to two or more of these questions is ‘yes’, it is possible that you have a problem controlling the amount of alcohol you consume.

Problem drinking or alcohol abuse

This is defined as the excessive use of alcohol, causing various problems. This is where you continue to drink heavily even though you have caused harm, or are causing harm or problems to yourself, family, or society.  For example, you may: 

• binge drink and get drunk quite often. This may cause you to take time off work, or behave in an antisocial way when you drink.
• spend more money on alcohol than you can afford.
• have problems with your relationships or at work because of your drinking.

Many problem drinkers are not dependent on alcohol. They can stop drinking without withdrawal symptoms if they want to. But, for one reason or another, they continue to drink heavily.

Alcohol dependence or addiction

If you are alcohol dependent you have a strong desire for alcohol. Sometimes the desire is overwhelming and you have great difficulty in controlling your drinking. In addition, your body becomes used to lots of alcohol.  As a result, you drink alcohol regularly and 'depend' on it to prevent withdrawal symptoms, like shaking and sweating.

You may be developing alcohol dependency if you:

• often have a strong desire to drink alcohol and need a drink every day.
• often drink alone.
• need a drink to stop trembling (the shakes).
• drink early, or first thing in the morning (to avoid withdrawal symptoms).
• spend a lot of time in activities where alcohol is available, for example, if you frequently go to a social club or pub.
• neglect other interests or pleasures because of alcohol drinking.

If you are alcohol dependent you are usually 'tolerant' to the effect of alcohol. This means that you need more alcohol to notice any effects and to become drunk. This can make things worse as it tends to make you drink even more.

How to stop drinking alcohol or reduce its consumption

No-one can make you stop or cut down drinking. You have to be committed and determined to do this yourself. However, it can be difficult, and sometimes you might need professional help.

Psychotherapy

Talking treatments such as cognitive behaviour therapy (CBT) or motivational interviewing may be helpful.

• CBT helps you to change certain ways that you think, feel and behave, which can help you to reduce or stop drinking.

• Motivational interviewing helps you to achieve a stronger motivation to control the use of alcohol. Some people cannot admit to themselves that they have a drinking problem. The sort of thoughts that some people deceive themselves with include: "I can cope", "I'm only drinking what my mates drink", "I can stop anytime". Accepting that you may have a problem, and seeking help where necessary, are often the biggest steps to cutting back on alcohol consumption, or cutting it out completely.

• Frequently, alcohol problems cause a lot of problems in relationships and family therapy is a helpful treatment.

Medication used for alcohol problems

• Vitamins, particularly vitamin B1 (thiamine), are often prescribed if you are alcohol dependent. This is because many people who are dependent on alcohol do not eat properly and can lack certain vitamins. A lack of vitamin B1 is the most common.
• Acamprosate and Naltrexone are medications, which can help to ease the craving for alcohol.
• Disulfiram is another medicine, which is sometimes used following a successful detox. When you take Disulfiram you get very unpleasant symptoms if you drink any alcohol (such as flushing, vomiting, palpitations and headache). So, in effect, the medicine acts as a deterrent for when you are tempted to drink. It can help some people to stay off alcohol.

At Ánimo, Centre for Psychotherapy, we offer treatment for addictions in English.  If you would like more information or would like to make an appointment for a first session please contact us.