Can’t Stop Drinking: “I Don’t Drink Every Day, But When I Do, I Can’t Stop”

Are you one of those people who wouldn’t even look at a bottle of beer for days, but when you do, you can’t seem to put it down? Have you been asking yourself “Why can’t I stop drinking?” Well, you're not alone! There are numerous people out there who, like you, don't drink daily, but once they start, they find it hard to stop. Sounds a bit unnerving, doesn't it?

But don't worry! We are here not to frighten you but to help you understand what's going on. Let’s explore the science behind occasional binge drinking, with insights from the latest research to help you manage this potentially unhealthy behavior. It’s all about understanding your brain, your body, and the intriguing relationship they share with alcohol.

Why Can’t I Stop Drinking?

Did you know that drinking habits are heavily influenced by the brain's neurochemical activity? When we consume alcohol, it triggers the release of dopamine in this area, which is experienced as pleasure. It's akin to eating a delicious piece of cake or listening to your favorite song. The brain goes, "Hey, that's fun. Let's do it again!" This mechanism can be particularly potent for occasional drinkers, making it hard to stop once they start.

Exciting recent research from scientists at Stanford University clarified how this process works by showing that alcohol affects a specific part of our brain known as the nucleus accumbens, a key player in our reward system. This system evolved to keep necessary habits alive, but, unfortunately, can be easily hijacked by substances such as alcohol.

Over time, the brain begins to see the oversupply of dopamine as the “new normal,” setting off powerful cravings — strong desire for alcohol — when we try to stop. Triggers — situations, thoughts, or any other cues we associate with drinking — tend to make cravings “louder.” 

If we’ve been drinking for a long time, we might even form a physical dependence on alcohol, which leads to withdrawal symptoms ranging from irritability, nausea, and shakiness to seizures and delirium tremens when we suddenly stop. (But don’t worry, with some science-backed tools on our side, this neurological wiring can be reversed — we can change our relationship with alcohol!)

Alcohol and Self-Control

Why can't we just stop drinking after one or two drinks, you might ask? Well, alcohol also impacts the prefrontal cortex, the area of the brain responsible for decision-making and impulse control. As we drink, our ability to make wise decisions gradually decreases, often leading to that "just one more" mindset.

Moreover, there's evidence suggesting that individuals who display intermittent, heavy drinking habits might have a genetic predisposition. A study by the National Institute on Alcohol Abuse and Alcoholism showed that specific genetic variations can make some people more susceptible to binge drinking.

How To Quit Drinking 

Now that we have a better understanding of why we find it difficult to stop drinking once we start, let's talk about what we can do to break this cycle. Here are some tips to get you started.

• Decide on your goals. Start by taking stock of the situation and making a plan. Focus on finding your “why” — the reasons why you want to eliminate alcohol from your life. It’ll keep you going if things get rough!
• Take it slow (if you need to). There’s no rush — you’re in this for the long haul. So make sure you’re going at the pace you’re comfortable with. Cutting back gradually until you’ve eliminated alcohol completely might be the way to go. For example, if you’re used to drinking every weekend, try to add some booze-free weekends until you feel comfortable with the new pattern — then extend the alcohol-free periods! 

If you’ve been drinking heavily for a long time (even if you don’t drink every day), make sure to check with a medical professional to make the journey safe and avoid dangerous withdrawal effects. On the other hand, if withdrawal is unlikely and you’re ready to say goodbye to booze for good — go for it!

• Get a mindfulness practice going. A prominent method that has gained scientific backing is mindfulness training. Research conducted at the University of Washington showed that mindful meditation could reduce the risk of heavy drinking by enhancing self-control.
• Reframe your thoughts around alcohol. Also, a technique called cognitive behavioral therapy (CBT) has shown promising results. It involves changing the thought patterns that lead to harmful behaviors. According to research, CBT is effective in controlling binge drinking episodes.

How To Start Drinking Less

What if you’re not quite ready to leave booze behind completely, but want to start drinking less? No problem! Here are some tips to start with:

• Setting drinking limits. Decide beforehand how many drinks you're going to have and stick to it.
• Alcohol-free days. Establish certain days of the week as alcohol-free days.
• Switch it up. Try substituting alcoholic beverages with non-alcoholic ones.
• Find your people. The people you spend your time with can have a large influence on your drinking habits. Get in touch with some folks on a similar path as you and stick with them — they’ll provide you with much-needed support.

The journey of understanding and changing our drinking habits isn't a straight one, and it's okay to take baby steps. Remember, every small step in the right direction is a victory!

Here's to making better choices and nurturing healthier habits. Until next time, stay curious and keep exploring!