Addressing problem drinking

Many of us enjoy a drink or two for social connection or relaxation. However, when alcohol starts to affect your wellbeing, mental health, relationships, or daily life, it may be time to take a closer look at whether your drinking has become a problem.

Recognising when drinking becomes problematic

Drinking becomes concerning when it starts to negatively impact your physical health, mental wellbeing, relationships, or responsibilities. Sometimes this happens gradually, which can make it difficult to notice at first.

You may want to reflect on the following questions:

• Do you find it difficult to stop drinking once you start?
• Are you drinking alone more often?
• Are you experiencing strong urges to drink?
• Do you need to drink more than you used to in order to feel the same effects?
• Has your drinking caused problems at home or work?
• Do you drink to cope with difficult emotions like anger, stress, sadness, or anxiety?
• Are you hiding your drinking from people close to you?
• Do friends or family members express concern about your alcohol use?
• Have you tried to cut back on drinking but found it challenging?
• Do you experience physical symptoms like shakiness, sweating, or anxiety when you haven’t had a drink?
• Are you spending money on alcohol even when finances are tight?
• Do you feel guilty or ashamed about your drinking?

If some of these experiences feel familiar, you are not alone. Around 1 in 3 Australians consume alcohol in ways that put their health at risk.¹ While alcohol in the short term may feel like an easy way to cope, in the long term, it can cause more harm. Recognising that you may have a problem is the first step to getting the support you need.

Understanding why people might turn to alcohol

There are many reasons why someone can develop problematic drinking patterns. One of the most common reasons is to dull the pain and discomfort someone is feeling or to escape from difficulties in their life. While alcohol may make us feel better in the short term, there are long-term consequences on our physical and emotional health.

Below are some situations that can lead to problem drinking.

• Physical pain: You may be experiencing short-term or chronic physical pain that hinders your daily life, and you’re seeking ways to alleviate the discomfort.
• Difficult emotions and painful feelings: You may be dealing with grief, trauma, relationship problems, or mental health challenges, and you use alcohol as a coping mechanism to escape from your painful feelings.
• Life situation: Financial stress, job loss, separation, or other life changes can lead to feeling disconnected and lost, which might make alcohol seem like a way to cope.
• Social environment: Being around others who drink heavily can influence how much you drink.
• Family history: Having parents or close family members with drinking problems can sometimes increase your risk, both through genetics and learned behaviours.

Gaining insight into the causes of your problem drinking can help you find healthier ways to address your needs.

Ways to change your relationship with alcohol

Changing your relationship with alcohol involves understanding and recognising your triggers and developing healthier ways to cope.

It’s okay to feel uncertain about reducing your alcohol use, as you may have been using it to help you cope with stress, difficult emotions, and challenging situations. However, you may have also noticed that the negative impacts of alcohol are becoming more significant, and you want to take steps to make a positive change.

Recognise and manage your triggers

Learning to recognise what triggers you to drink can help you to plan and respond differently.

Common triggers may include:

• Being in places with alcohol.
• Being in stressful situations.
• Dealing with overwhelming emotions.
• Being around certain people or social events.
• Specific times, such as the weekend or after work.
• Feeling bored or lonely.

Once you know your triggers, think about what you can do to reduce them.

Ways to manage your triggers – create the right environment

• Remove alcohol from your home and have alcohol-free drinks readily available.
• Try to avoid or take a break from situations and places where you know alcohol will be present.
• Plan activities with friends or on your own that do not involve alcohol.
• Spend time with people who are supportive of your decision to cut back on drinking.

Ways to manage your triggers – build alternative coping strategies

Acknowledge that it is okay to deal with difficult emotions and find other ways to cope:

• Practise self-care to help you manage your situation.
• Engage in activities you enjoy to help you unwind. This can be cooking, creating art, exercising, gardening, or building something.
• Try stress management techniques such as breathing exercises and relaxation techniques.
• Talk to a trusted friend or speak to a counsellor on a service such as MensLine Australia.

You can also try the 3 Ds: Delay, Distract, Decide

When you feel an urge to drink alcohol:

• Delay: Choose a timeframe to wait before deciding whether to drink. This could be 10, 30 or 60 minutes, whatever feels achievable for you.
• Distract: Do something that will occupy your thoughts during this time. You could call a friend, go for a walk, play music, or listen to a podcast.
• Decide: After you have delayed and distracted yourself, reassess whether you still want to drink. Consider the advantages and disadvantages, and how you might feel once the effects of the alcohol wear off.

Please note that you may find it distressing and uncomfortable if you are breaking an addiction. It’s important to reach out to a GP or an Alcohol or Other Drug professional before you make any sudden changes.

Seek professional support

GPs and other health professionals

Your doctor can assess your overall health, discuss your drinking patterns without judgement, help manage any withdrawal symptoms safely, and refer you to appropriate specialists.

Your GP can provide referrals to psychologists, psychiatrists or other specialists. Mental health professionals can help you understand the underlying causes of your drinking, develop personalised coping strategies, work through difficult emotions or experiences, and set realistic goals.

You can also reach out to an Alcohol or Other Drug (AOD) specialist. The National Alcohol and Other Drugs Hotline can connect you with support that will suit your needs – call 1800 250 015.

Peer support

Connecting with others who understand your experience can be incredibly valuable. Support groups such as Alcoholics Anonymous Australia can help people attain and maintain long-term recovery. You can search for support groups in your area using the Lifeline Service Finder.

Services and resources

Counselling Online is a free, confidential service that provides 24/7 support to people affected by alcohol or drug use across Australia. Delivered by Turning Point, the service also offers resources and a community forum.

The Alcohol and Drug Foundation has information on support services and resources about supporting loved ones with drug and alcohol issues.

HealthDirect has more information on how alcohol affects your health, as well as a useful guide on standard drinks.

Helplines

For immediate support, call a free 24/7 helpline:

• National Alcohol and Other Drug Hotline: Call 1800 250 015
• MensLine Australia: Call 1300 78 99 78
• Lifeline: Call 13 11 14
• 13YARN: Call 13 92 76

In an emergency, call 000.

Apps

Apps can provide additional support, including helping you to develop new coping strategies. Below are some options:

• The Daybreak app can help you quit or change your relationship with alcohol by helping you track your drinks, set goals, complete habit-changing activities, and access online community support.
• The SMART Recovery Australia app is a self-help tool designed to support people managing addictive and/or harmful behaviours.
• The Smiling Mind app helps you learn the skills that promote mental wellbeing and create healthy habits.

If you’re struggling, pick up the phone and call MensLine Australia or click on the chat button to start online counselling. Our service is free and we’re available 24 hours a day, seven days a week.  

Call us on 1300 78 99 78.

In an emergency, call 000.

Reference:

¹Australian Institute of Health and Welfare (2024) Risky alcohol consumption in the NDSHS, AIHW, Australian Government