Understanding alcohol harm

Alcohol can sometimes play a centre-stage role in our lives. It’s promoted as we watch our favourite sports, advertised as we travel to work and strategically placed in our favourite films and TV shows. It’s there when we celebrate, commiserate and when we’re just trying to cope.

Alcohol has potential to harm our health and wellbeing on a daily basis, from the quality of the sleep we’re getting, to our relationships with those we love. And each year, thousands of people experience long-term health problems as a result of the alcohol they drink or die from alcohol-related causes.

This Alcohol Awareness Week explores exactly what is meant by ‘alcohol harm’ and challenging the stereotype of alcohol as an ‘individual’s problem’. The man objective is to get the country talking about the role that alcohol plays in our society, and what it means to families, communities, health workers and those in our emergency services.

Because we know that with the right culture and policies in place, we can create an environment in which we are all better informed and better protected from the harms caused by alcohol. With improved regulation of alcohol marketing, clearer alcohol labelling, better support and treatment, and a culture that places people, not alcohol, at the centre of things, we can protect and transform our shared public services and make improvements for all.

Thinking about your drinking but not sure where to start? 

Here are some tips for cutting back.

Think and drink in units

The UK’s Chief Medical Officers (top doctors) recommend not drinking more than 14 units a week; that means about six pints of normal strength beer or a bottle and a half of wine per week. 

Have a few alcohol-free days each week

Having a few alcohol-free days each week is a good way to cut down and give your body a rest, boost your immune system and improve your mental health and wellbeing, and save money. Consider taking an extended break like having a Dry January® or other dry month.

Keep track

Recording what you drink for a few weeks will help you understand your drinking pattern, so you can decide if you want to make a change. 

Choose a smaller glass and a lower ABV

Choosing a smaller glass and lower strength can be a helpful way to cut down.

Set a limit

Decide what you want to drink in advance and stick to your plan.

Practise your drink refusal skills

Plan what you will say if you are offered a drink and say it with confidence.

Try drinking low-alcohol and no-alcohol alternatives

Swap your usual alcoholic drink with alcohol-free alternatives. Alcohol-free beers, ciders, wines, and spirits are now widely available. 

It’s fine to say ‘no’

Not everyone drinks alcohol, and it’s fine to say no. It’s surprising how many people think it’s OK to pressure other people to drink – it’s not!

Pace yourself

Enjoy each drink slowly, and remember that you don’t have to join in every time someone else decides to drink! It can help to only drink the drinks you really enjoy and skip the ones you’re drinking for the sake of it. And it’s worth bearing in mind that the drinks you pour at home are often larger than those served in pubs.

Eat before and while you drink

Have something to eat before you drink and, if possible, while drinking. It will slow down the alcohol being absorbed into your bloodstream and help you pace yourself.

Ask for help

Ask for help if you feel your drinking is getting out of control. There’s nothing to be ashamed of; lots of people struggle with alcohol at some point in their lives and need support to turn things around. Talk to your GP or contact your local alcohol service.