Tag Archives: alcoholandanxiety

Enjoy The Party. Without The Cocktails.

Once Upon a Line, , , , , , ,

If you feel self-conscious about not drinking alcohol at personal and professional gatherings, it’s time to relax. There are many reasons why adults choose to forego the alcohol, including health issues, religious beliefs, and various individual preferences.

In fact, about one-third of adult Americans don’t drink any alcohol, and another third consume less than one alcoholic beverage per week, according to government figures. See how easy it is to have plenty of fun and friends without drinking.

What to Do About Drinking
If you’re struggling with alcohol dependence, seeking support will help you deal with serious issues that may come up during your recovery. Otherwise, a few practical strategies may be all you need to enjoy a party without cocktails.

  1. Fill your glass. Avoid awkward questions by keeping a drink in your hand or by your plate. Others will assume that you’ve been served.
  2. Bring your own. Most hosts are likely to offer nondrinkers more options than plain old tap water. Still, you can guarantee that your favorites will be on hand by presenting them with a bottle of limeade or a six-pack of non-alcoholic beer.
  3. Offer to drive. Save lives by volunteering to be the designated driver for the evening. Many bars will thank you by letting you drink for free.
  4. Eat something. Cocktails are easier to resist on a full stomach. Have a hearty meal or snack before you go out. Check out the buffet table or snack plates if you get hungry again.
  5. Look ahead. Boost your motivation by anticipating how fresh and alert you’ll feel in the morning. You may also have more money in your pocket when you give up drinking alcohol.

What to Do About Socializing
Maybe you drink because you feel it’s expected or because it’s  easier for you to mingle. Below are some alternative ways to connect with family, friends, and business contacts.

  1. Talk it over. If your decision to quit drinking will be a major change, let your loved ones know how you feel. Discuss your hopes and concerns. Explain what kind of support you need.
  2. Rehearse your response. It’s up to you how much you want to tell strangers and acquaintances about your decision not to drink. If so, simple versions usually work best. Tell them you feel better without alcohol or you have to be up early in the morning.
  3. Prepare for small talk. Practice networking and hanging out without alcohol. Put together a few topics for conversation. Plus, if you show others that you’re interested in them, they’ll probably like anything you have to say.
  4. Arrive late. Time your arrival for when the party is reaching full swing. It will make it easier to feel festive and blend in.
  5. Help out. Looking for ways to assist others will take your focus off yourself. Ask your host if you can collect coats or peel lemons. Talk to a guest who’s asking for referrals for a local babysitter or car mechanic.
  6. Suggest other activities. Lots of places serve up entertainment without any alcohol. Go see a play or visit a science museum. Take a walk through a public garden or go hiking at your nearest mountain range.
  7. Make new friends. People who care about you will be happy to make any adjustments they can to support your decision. On the other hand, you might benefit from widening your circle to include more nondrinkers who want to go out for coffee or ice cream.

Advance planning and clear communications make it simple to socialize without alcohol. You can enjoy interesting conversations and entertaining activities just as much whether you fill your glass with champagne or cranberry juice.  As a reminder, September is National Recovery Month,  you will find helpful resources and links on SAMHSA. 

To Your Success,
Juan

What You Need To Know About Alcohol and Anxiety.

Once Upon a Line, , , ,

Let’s face it, if giving up the bottle was as easy as outlined in my last post, my job here would be done,  we could focus on other important things,  maintain sobriety, and live productive, fulfilled lives. Over the next several weeks, the goal is to offer strategies to help us thrive and survive the world of Alcoholism. Do you drink because you are anxious and stressed? Some of my clients often say “I  drink to relax, it calms my anxiety, relieves stress, and helps me sleep” On the other side of the coin, have you noticed you tend to me more aggravated after drinking? 

TV commercials encourage you to have a drink to relax. Superbowl is one such occasion, we are inundated with beer commercials. However, the relationship between alcohol and anxiety can be more complicated. Many adults can safely drink in moderation. For others, alcohol may cause anxiety or aggravate pre-existing conditions.

There are several reasons why alcohol tends to disturb your peace of mind. Embarrassing yourself at an office party may be an obvious danger, but there’s also a molecular explanation. Alcohol causes changes in your brain chemicals, including gamma aminobutyric acid (GABA) that’s involved in regulating anxiety.

Your brain adjusts to the sedating effects of alcohol but may have trouble balancing itself again when your blood alcohol content starts to fall. That could leave you feeling more anxious than when you started, and that uneasiness may last for a day or more. Lifestyle changes and professional help can make a big difference if alcohol and anxiety are disrupting your life. Learn what you can do to turn things around.

Tips for Drinking in Moderation

Prolonged heavy drinking often contributes to anxiety. The CDC recommends limiting yourself to one drink a day for women and two for men on the days you do drink.

  1. Plan ahead. Decide what you’re going to drink before you get started. Maybe you’ll skip wine with dinner, so you can have a glass of port afterwards.
  2. Slow down. Sip your Margherita. Order a glass of water in between if you consume more than one alcoholic beverage.
  3. Eat food. Filling up on food allows your body to absorb alcohol more gradually. Fats and proteins are especially useful for slowing the process down. On the other hand, skip the salty snacks that will make you thirstier and more dehydrated.
  4. Enjoy other activities. If you’re used to bar hopping on date nights, go for a hike or visit a science museum instead. Spend your leisure time working on hobbies rather than drinking beer while watching TV.
  5. Resist social pressure. Rehearse what to say if someone asks why you’re turning down a drink. Let your family and friends know you’re trying to cut back, if that is comfortable for you.
  6. Take time off. Celebrate Dry January or the abstinence days of your choice. Taking a break from alcohol gives your body and mind time to recover.

Other Tips for Coping with Anxiety

Using alcohol to manage anxiety is likely to backfire. Replace cocktails with the following strategies, that are safer and much more effective.

  1. Take sensible risks. Avoiding things that scare you may be adding to your anxiety. Facing your fears teaches you that you’re strong enough to handle life’s challenges. Start with small projects and work your way up.
  2. Get enough sleep. You’re more resilient when you’re well rested. Aim for 7 to 8 hours of high-quality sleep each night.
  3. Eat healthy. Your diet can help you to relax. Use foods rich in fiber to stabilize your blood sugar. Experiment with foods high in certain minerals, like leafy greens for magnesium and egg yolks for zinc.
  4. Exercise regularly. Working out is a great way to use up nervous energy and benefit your mood.
  5. Seek help. Anxiety is one of the most common mental health issues, affecting almost 20% of the adult population. Search for therapists who have experience treating anxiety and substance abuse issues. You may need to target both areas in order to avoid relapses.

If you’re struggling with anxiety, a glass of wine may relax you in the short term, but it’s still important to deal with underlying issues. Adopt healthy habits for managing stress and talk with a professional if you need more help.

You Your Success,

Juan