Taking Charge of Your Drinking Habits

According to a statement released by the World Health Organization (WHO) in 2023, any amount of alcohol consumption can negatively affect your health. However, considering alcohol consumption has been a part of human life for thousands of years, it is unlikely that people will stop drinking globally in light of these health impacts anytime soon.

For those who choose to drink, being mindful of your alcohol consumption patterns can help mitigate risks associated with drinking. “Many people may benefit from examining their relationship with alcohol,” says Rachel Holliman, LMSW, ACM-SW, a licensed master social worker and member of UT Health Austin’s Health Social Work care team.

“Excessive drinking can lead to negative physical, emotional, social, and financial outcomes,” adds Frances Ibarra, LMSW, also a licensed master social worker and member of the Health Social Work care team.

Both Holliman and Ibarra specialize in substance use disorders, treating patients who are identified as having alcohol use disorder during their intake screening. Individuals with alcohol use disorder struggle to control their drinking behavior despite experiencing negative consequences.

Even if you do not meet the criteria for alcohol use disorder, adjusting your drinking habits can help you better align with your wellness and lifestyle goals. Managing your intake can also help promote a healthier relationship with alcohol.

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<br>Understanding Healthy Limits

“Many people are unaware of what constitutes a healthy limit,” notes Holliman. “They may engage in binge drinking or heavy drinking behaviors without realizing it.”

“Binge drinking is defined as consuming 5 or more drinks per sitting for men and 4 or more drinks per sitting for women,” explains Ibarra. “Consuming more than 15 drinks per week for men or 7 drinks per week for women is considered heavy drinking.”

In addition to increasing the risk of alcohol use disorder, heavy drinking is associated with long-term negative physical and mental health effects. “Heavy drinkers are at higher risk for alcohol-related cancers and other illnesses,” warns Ibarra.

Long-term health risks associated with heavy drinking include:

• Anxiety
• Depression
• Digestive issues
• Impaired cognition
• Impaired immune system function
• Increased risk of breast, oral, esophageal, liver, and colorectal cancers
• Increased risk of injury from falls or accidents
• Liver disease

Quitting drinking cold turkey isn’t the only path to reaping the benefits of healthier drinking habits. “Any reduction in use or change in drinking patterns that contribute to your overall well-being is a positive step,” shares Holliman.

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<br>Making Space to Reflect

Cutting back on alcohol involves critically assessing the influences that shape your drinking habits. “Understanding the reasons why you drink is crucial,” explains Holliman. “Many individuals turn to alcohol to cope with stress and unresolved emotional needs.”

Beyond personal factors, those seeking change must address social pressures related to drinking. “Society often celebrates lifestyle changes away from other substances,” notes Holliman. “But choosing not to drink can provoke questions and scrutiny.”

Alcohol’s pervasive place in the culture poses additional challenges. “If everyone in your circle drinks, making healthier drinking choices can seem daunting,” adds Holliman. “Alcohol remains a stigmatized topic, which can make people hesitant to acknowledge they have an issue and seek support.”

Honest conversations with yourself and others about drinking are the first steps toward positive change. “Talking openly about your challenges and hearing the experiences of others can help you understand the role of alcohol in your life and how it can evolve,” continues Holliman.

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<br>Seeking Support

“If you feel your drinking is beyond your control or you could use additional support, consult with your healthcare provider,” advises Ibarra. “They can help tailor a treatment plan to your specific needs, which may include medication, counseling, or a more intensive inpatient or outpatient rehabilitation program.”

Alternatively, organizations at the community and national level offer free and low-cost services for qualifying patients, particularly those without insurance to cover the cost of other treatment options.

Local recovery resources include:

• Communities for Recovery: Peer coaching and volunteer programs to support recovery in partnership with local health organizations.
• Hill County Intergroup – Alcoholics Anonymous: Information about local chapters of the international 12-step support group program.
• Sober Austin: Platform connecting the Austin community with local addiction, treatment, and recovery resources and organizations.

National recovery resources include:

• Substance Abuse and Mental Health Services Administration (SAMHSA): Branch of the U.S. Department of Health and Human Services that connects Americans with resources for mental health and substance use disorders.
  • National Helpline: 1-800-662-HELP (1-800-662-4357)
  • FindTreatment.gov: Listing of mental health and substance use treatment options in communities nationwide.

“Different approaches work for different patients,” emphasizes Holliman. “Don’t lose hope if one method doesn’t work for you.”

If you are receiving care at UT Health Austin, you can ask to speak with a health social worker. To request an appointment with UT Health Austin, call 1-833-UT-CARES (1-833-882-2737) or visit here.