Mindful Drinking: A Balanced Approach to Alcohol

During the summer, there's a natural tendency to associate relaxation, fun, and celebration with increased alcohol consumption. Social gatherings, vacations, and warm weather often bring more opportunities to drink.

Drinking as a Social Norm

Drinking is ingrained in our culture, much like eating birthday cake on special occasions. These cultural norms often go unquestioned, making it easy to drink mindlessly. Sometimes it is even considered rude not to drink during social events, and people who refuse a drink might be seen as party breakers. At receptions, glasses are often automatically refilled without giving people the chance to say no. Drinking is considered normal, while saying no is less so. Even political or economic deals are often sealed with alcohol, despite requiring a clear mind. However, there is a discrepancy between the normalising of alcohol and its negative impact on our health and societies. 

The Dangers of Alcohol

The dangers of alcohol are well-documented. Some long-term effects of frequent alcohol consumption include:

• Persistent changes in mood, including anxiety and irritability
  
• Insomnia and other sleep issues
• A weakened immune system, leading to more frequent illnesses
• Changes in libido and sexual function
• Changes in appetite and weight
• Diminished capacity to focus and remember
• Decreased clarity of vision and perspective
• Increased reactivity and aggression

Binge drinking or excessive alcohol consumption can lead to severe dehydration, nausea, vomiting, diarrhea, indigestion, and detrimental heart effects. The U.S. Dietary Guidelines recommend that healthy adults who choose to drink should minimize alcohol-related risks by limiting intake to:

• 1 drink or less per day for women
• 2 drinks or less per day for men

Due to automatic drinking behaviors, people often underestimate their consumption. And yet, it’s so important to stop, become aware, and be honest about your drinking habits.

The Power of Pausing

Mindful drinking is the practice of being aware and intentional about your alcohol consumption. Unlike strict abstinence programs, it encourages understanding why and how much you drink, fostering a thoughtful and balanced approach. This involves pausing to consider if a drink supports your physical, mental, and emotional well-being before consuming it. Incorporating mindful drinking into your lifestyle helps you make conscious decisions that support your well-being and reduce alcohol intake. 

The Practice of Mindful Drinking

Pause and Reflect: Before each drink, take a moment to ask yourself if it aligns with your well-being goals and values. Become aware of how you feel, take a few breaths, and consider whether the next drink is truly necessary. This mindful pause helps break the automatic response to drink more.

Plan Ahead: Decide in advance how much you will drink or if you will opt for non-alcoholic alternatives. Planning reduces the likelihood of impulsive drinking. Sharing your goals with someone else can also help hold you accountable.

Be Creative: Rather than only choosing water, be inventive with alternative choices. Discover or create fancy recipes for non-alcoholic beverages and make it fun to explore something new.

Order Non-Alcoholic Drinks First: In social settings, order a non-alcoholic drink first to avoid the influence of others' choices. This can even help you commit to an entire evening with non-alcoholic beverages.

Prepare Responses: Have a polite response ready for when someone offers you a drink. This preparation can help you feel more confident and determined in your choices.

Savor the Experience: When you do have a drink, slow down and fully enjoy its flavors. After the drink, take a pause and notice how you feel. Consider whether it is sufficient to have just one drink. Mindful drinking is about appreciating the experience rather than consuming alcohol mindlessly.

Start Today

So why not give mindful drinking a try this summer? By being more intentional with your alcohol consumption, you can enjoy the season's festivities while maintaining your health and well-being. Mindful drinking can also provide you with a greater sense of control and fulfillment in your life.