Social Drinking vs. Problem Drinking: Understanding the Difference

Navigating the world of alcohol can be tricky, especially when it comes to distinguishing between social drinking and problem drinking. For many of us, social drinking is seen as a way to unwind, celebrate, or connect with others. However, what starts as casual drinking can spiral into heavy drinking, binge drinking, or other unhealthy drinking habits that can disrupt our daily life and well-being.

Understanding the difference between social and problem drinking is important not only for our own health but also for supporting friends and loved ones. Let’s explore the key characteristics that separate social drinking and problem drinking.

What Is Social Drinking?

Social drinking refers to drinking alcohol only in social contexts. One study refers to social drinking as drinking to celebrate special occasions and have a good time with others. It’s differentiated from personal-effect motives for drinking, which means drinking to escape, avoid, or cope with difficult emotions. 

While a social drinker only drinks in social situations, the level of drinking is undefined. It can mean occasional drinking from having a drink once every three months when we’re celebrating a friend's birthday or a family member’s wedding to drinking every day with coworkers at happy hour after work. 

This is where the line between social drinking and problem drinking can become blurred. Let’s define problem drinking so we can better differentiate between the two. 

Understanding Problem Drinking

Problem drinking refers to drinking habits that interfere with our health, well-being, or daily life. It can encompass anything from missing work due to a hangover to alcohol use disorder (AUD). Let’s learn to identify it.

Signs of Problem Drinking

Noticing signs of problem drinking helps us address the issue so it doesn’t become worse. Here are some signs to look out for.

• Trouble quitting or cutting back. The way alcohol takes over our brain’s reward system can make it difficult to quit even when we want to. If you experience withdrawal symptoms or you’re having constant thoughts about drinking, it’s a clear sign that alcohol is taking up more space in your life than it probably should.
• Putting off responsibilities. Drinking takes up our time and energy, and it can cause us to neglect priorities such as work, family, or social commitments. 
• Physical and mental health toll. Alcohol is a toxic substance that leads to many health issues, including liver damage, digestive issues, and risk of cardiovascular disease and certain types of cancers. It’s also linked to mental health conditions, such as mood disorders, anxiety, and depression. 
• Social withdrawal or relationship problems. Our drinking habits can lead to judgment and concern from others, potentially leading to social withdrawal and strained relationships, especially if we often drink with others and our personality changes when we do. This can drive a wedge between us and our support system, making it even more difficult to make positive changes.
• Financial issues. Alcohol can break the bank, not to mention the indirect costs of alcohol that can add up. On top of that, neglecting work responsibilities can lead to loss of employment, further exacerbating our financial strain.

Now that we know what to look out for, let’s take a closer look at the risk factors of alcohol misuse or AUD, to be even more mindful of additional precautions we may need to take to maintain or develop a positive relationship with alcohol. 

Risk Factors for Problem Drinking

Let’s get a clearer picture of how alcohol misuse can take root and what influences trigger it. 

• Genetic predisposition. Research shows that roughly 50% of the risk of developing AUD is due to genetics. That means those of us with a family history of AUD are at higher risk of also developing problem drinking.
• Mental health issues. Alcohol is often misused as a way to numb or distract from difficult emotions. The National Institute on Alcohol Abuse and Alcoholism reports that those of us with preexisting mental health conditions are more likely to also develop drinking problems. This creates a toxic cycle that can be difficult to break. 
• Social environment. When those around us drink, we may be more likely to drink as well, whether it’s at home or at a social event.
• Major life events. Big life changes such as the loss of a loved one, becoming a parent, or moving can be extremely stressful. This increases the risk of seeking unhealthy coping mechanisms such as drinking.
• Age and gender. Younger adults often face a higher risk of developing alcohol misuse due to such factors as social pressures and experimentation. Additionally, data show that men are more likely to participate in risky drinking behaviors, although the rates for women are increasing.
• Availability of alcohol. In settings where alcohol is more prevalent such as college campuses or social events, we might be more likely to drink excessively. 

As we can see, many factors contribute to problem drinking. This is why social drinking can so easily transition into problem drinking. Let’s better understand what this looks like. 

When Social Drinking Becomes Problem Drinking

Social drinking might start out as just drinking here and there to have a good time with friends or celebrate something special. But the truth is, it can turn into problem drinking quickly. 

Alcohol has slithered its way into many social situations. So, what started out as drinking occasionally can turn into excessive drinking. Let’s say we had a glass of wine to celebrate an anniversary, two cocktails (which can easily contain 4-6 standard drinks) at a work happy hour, a couple of beers during the sports game, and several shots during a wedding on the weekend. Yes, we may have consumed alcohol only in social settings, but the amount we consumed can be an issue. 

And it’s not just the number of social activities. Alcohol is addictive, and it interferes with our brain’s reward system. When we drink, alcohol promotes the release of dopamine and serotonin, two chemicals that give us a sense of pleasure and happiness. Our brain will then associate alcohol with pleasure (even though the aftereffects can be more than unpleasant) and keep us coming back from more, even after the social occasion is over. Before we know it, our social drinking habit can transition to problem drinking, and we might not even realize it at first. 

But don’t panic! If you suspect your habits are becoming unhealthy, there are ways to turn them around. Let’s get into some ways we can develop a healthy relationship with alcohol no matter what type of drinker we are currently. 

Tips for Preventing and Overcoming Problem Drinking

While we might be an occasional drinker or social drinker, the nature of alcohol makes it easy to transition to problem drinking. These strategies can help prevent that shift from happening. 

• Set SMART goals. If you decide to cut back, having structured goals will help. SMART stands for Specific, Measurable, Attainable, Realistic, and Time-bound. This goal framework allows us to set effective goals to quit or cut back. If you’re looking for more guidance on setting SMART goals to improve your relationship with alcohol, consider coaching from Reframe. 
• Track your progress. Now that we’ve developed our SMART goals, it’s equally as important to keep track of our progress to not only make sure we’re proactively working towards improving our relationship with alcohol but also to see how far we’ve come. We can also use tracking while at social events to make sure we’re sticking to our limits while socializing.
• Opt for alternatives. Try non-alcoholic beer and wine or whip up a crafty mocktail to get that same feeling of sharing a drink with others — without the consequences. 
• Develop healthy coping mechanisms. Identifying positive distractions, practicing stress management techniques, and incorporating mindfulness can help us avoid turning to alcohol to cope with difficult thoughts and emotions, one of the tell-tale factors that distinguishes social drinking from problem drinking.
• End the night early. If you often drink at social events, don’t continue to stay out after the event. Schedule an Uber to pick you up right when the event ends, and go to bed. The desire to “continue the good time” can cause us to drink more than we planned, which is also a sign of problem drinking.
• Reach out for support. Quitting or cutting back on alcohol isn’t always a breeze, but we don’t have to do it alone. Join a support group to connect with others who may be going through a similar experience or explore professional treatment options for more structured support.

Tip: Take this short, two-minute quiz to find out what type of drinker you are. It helps you understand more about your drinking habits, which is the first step to making positive changes!

And remember, no matter what type of drinker we are — social drinker, occasional drinker, or problem drinker — quitting or cutting back on alcohol can only benefit our health and well-being!

Conscious Choices Ahead

While social drinking typically involves more moderate consumption and occurs only in social situations, it can cross the line into problem drinking when it begins to interfere with our daily life and overall well-being. The prevalence of alcohol in social settings and the tendency of alcohol to cause physical and neurological dependence can cause social drinking to become problematic. Whether we’re currently social or problem drinkers, let’s protect our health and well-being by implementing mindful habits to quit or cut back!