Take Charge and Thrive With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Surely we’ve all heard the stories that start with, "I was having such a good time last night, but I don't remember how I got home." This is often met with a hearty laugh or two, and life goes on. There are even songs that praise drinking until blackout; in “Last Friday Night,” Katy Perry sang “It’s a blacked out blur / but I’m pretty sure it ruled.”

Blackouts from drinking are highly normalized in society, but they shouldn’t be. The truth is, blackouts are more than short-term memory gaps. They’re hazards to our well-being.

So what is a blackout, and what exactly is happening on a neurological level? What causes blackouts? And most importantly, how do we prevent blackouts?

What Is a Blackout?

First, let's take a moment to understand what's really happening in our body and brain when we experience a blackout.

A blackout is not about “passing out” — losing consciousness or falling asleep — on the couch. It’s not only about forgetting parts of a drunken night. A blackout involves a significant disruption in the brain's memory creation process due to alcohol.

Imagine you’re a journalist conducting an important interview for an article. A blackout is similar to realizing, the next morning, that none of your important conversation saved –– even though you thought you pressed “record” and may still have the vaguest sense of what was said.

In a blackout, it's as if our brain has hit the "pause" button on its memory-recording function. This happens because alcohol, particularly in large quantities, interferes with the hippocampus, the part of our brain responsible for creating new memories.

When the hippocampus creates new memories, it transfers them from short- to long-term memory storage. Excess drinking in a short period of time blocks this transfer. As a result, we experience temporary memory loss.

Different Types of Blackouts

When we black out from drinking, we're experiencing a temporary form of amnesia. Try as we might, we simply can't recall events that occurred while we were intoxicated.

There are two types of blackouts, depending on how severe the impairments to our memory:

1. Fragmentary blackouts. In this type of blackout, memories are recalled as “islands” or isolated clusters with missing periods of time in between. You may remember ordering another shot, or fiddling with the lock on your door, or watching a friend get into an Uber, but can’t quite put it together. Some people also know this type as a “brownout.”
2. “En bloc” blackouts. These blackouts mean complete amnesia, in which the entire episode is blocked out. Since memories were not at all made during this timespan, none can be recovered. Someone in the middle of an en bloc blackout will likely be able to hold a conversation and recall things that have happened in the past couple minutes, but once they sober up the entire episode will be missing.

Both types of blackouts can lead us to perform actions we later regret, such as sending drunk texts or getting into arguments. We may also experience anxiety as a result of not remembering anything from the night before.

Of course, blackouts can be dangerous for many reasons — we may lose important items (such as our wallet or keys) or even get into confusing or unsafe situations. Aside from the immediate dangers, repeatedly blacking out can lead to a cycle of shame, regret, and mental health struggles.

Why Do I Black Out When I Drink?

Here's a surprising fact: we don't necessarily have to be falling-over-drunk to experience a blackout. Research shows that blackouts can occur after consuming just 3-4 drinks in an hour, especially on an empty stomach. That's about the equivalent of three glasses of wine or three bottles of beer.

We may not be falling down from this amount of alcohol, but it is considered binge drinking. When we drink in excess within a short time frame, our bodies struggle to process the alcohol, leading to a rapid rise in blood alcohol concentration (BAC). Because alcohol affects men and women differently, due to body size and composition, the definitions of binge drinking differ as follows:

• Men. For those assigned male at birth, 5 or more drinks in about 2 hours.
• Women. For those assigned female at birth, 4 or more drinks within 2 hours.

Special note for transgender and nonbinary people: There are no standard guidelines or definitions of drinking levels for transgender and nonbinary individuals. Generally, drinking level guidelines from doctors will depend on the duration of hormone therapy (if any) and other genetic and health factors. However, based on estimates from researchers and advocates utilizing a combination of measurements, binge drinking in the trans population seems to be higher than in the cisgender population.

Ultimately, someone can black out on a surprisingly “normal” amount of alcohol — everyone is different, and every drinking situation is different. Remember, it's not just about how much we drink, but how quickly we drink. Downing our drinks rapidly spikes the alcohol level in our bloodstream. This spike overwhelms the hippocampus, disrupting the memory and leading to a blackout.

Risks of Blackouts From Drinking Alcohol

While we might be tempted to shrug off a blackout as a one-time event, frequently getting blackout drunk could point towards a larger issue. Chronic heavy drinking can lead to severe health issues: liver disease, heart disease, and an increased risk of certain cancers, just to name a few.

In addition to physical health risks, blacking out can also place us in risky or outright dangerous situations. For instance, consider driving home after a night out. Our brain is functioning without the ability to form new memories, impairing our decision-making ability and potentially leading to disastrous outcomes — crashes, DUIs, or worse.

When do we know when our drinking might be problematic? We might believe that we're just social drinkers, enjoying a couple of glasses with friends. However, if we're frequently waking up with hazy memories or unexplained bruises, it might be time to reassess our relationship with alcohol.

Experiencing frequent blackouts is a sign that our drinking is problematic: we’re consistently consuming alcohol at a level that is physically altering how our brain works. The long-term risks are not worth the temporary fix for which many of us turn to alcohol.

How To Stop Getting Blackout Drunk

Blacking out isn't just about a forgotten drunken night; it points to a deep relationship between our brain, our behavior, and the outcomes of our life.

If we feel our relationship to drinking has become overwhelming, the key lies in recognizing, understanding, and taking steps towards change.

We're not powerless in the face of this challenge. A good first step is to keep an eye on how much we're drinking, how often, how quickly, and what emotions surround our decision.

Seeking community and professional help may be crucial if we're struggling to manage our drinking habits on our own. If you’re worried for yourself or someone you love, help is available. Reach out! Your long-term well-being is always worth it.

Surely we’ve all heard the stories that start with, "I was having such a good time last night, but I don't remember how I got home." This is often met with a hearty laugh or two, and life goes on. There are even songs that praise drinking until blackout; in “Last Friday Night,” Katy Perry sang “It’s a blacked out blur / but I’m pretty sure it ruled.”

Blackouts from drinking are highly normalized in society, but they shouldn’t be. The truth is, blackouts are more than short-term memory gaps. They’re hazards to our well-being.

So what is a blackout, and what exactly is happening on a neurological level? What causes blackouts? And most importantly, how do we prevent blackouts?

What Is a Blackout?

First, let's take a moment to understand what's really happening in our body and brain when we experience a blackout.

A blackout is not about “passing out” — losing consciousness or falling asleep — on the couch. It’s not only about forgetting parts of a drunken night. A blackout involves a significant disruption in the brain's memory creation process due to alcohol.

Imagine you’re a journalist conducting an important interview for an article. A blackout is similar to realizing, the next morning, that none of your important conversation saved –– even though you thought you pressed “record” and may still have the vaguest sense of what was said.

In a blackout, it's as if our brain has hit the "pause" button on its memory-recording function. This happens because alcohol, particularly in large quantities, interferes with the hippocampus, the part of our brain responsible for creating new memories.

When the hippocampus creates new memories, it transfers them from short- to long-term memory storage. Excess drinking in a short period of time blocks this transfer. As a result, we experience temporary memory loss.

Different Types of Blackouts

When we black out from drinking, we're experiencing a temporary form of amnesia. Try as we might, we simply can't recall events that occurred while we were intoxicated.

There are two types of blackouts, depending on how severe the impairments to our memory:

1. Fragmentary blackouts. In this type of blackout, memories are recalled as “islands” or isolated clusters with missing periods of time in between. You may remember ordering another shot, or fiddling with the lock on your door, or watching a friend get into an Uber, but can’t quite put it together. Some people also know this type as a “brownout.”
2. “En bloc” blackouts. These blackouts mean complete amnesia, in which the entire episode is blocked out. Since memories were not at all made during this timespan, none can be recovered. Someone in the middle of an en bloc blackout will likely be able to hold a conversation and recall things that have happened in the past couple minutes, but once they sober up the entire episode will be missing.

Both types of blackouts can lead us to perform actions we later regret, such as sending drunk texts or getting into arguments. We may also experience anxiety as a result of not remembering anything from the night before.

Of course, blackouts can be dangerous for many reasons — we may lose important items (such as our wallet or keys) or even get into confusing or unsafe situations. Aside from the immediate dangers, repeatedly blacking out can lead to a cycle of shame, regret, and mental health struggles.

Why Do I Black Out When I Drink?

Here's a surprising fact: we don't necessarily have to be falling-over-drunk to experience a blackout. Research shows that blackouts can occur after consuming just 3-4 drinks in an hour, especially on an empty stomach. That's about the equivalent of three glasses of wine or three bottles of beer.

We may not be falling down from this amount of alcohol, but it is considered binge drinking. When we drink in excess within a short time frame, our bodies struggle to process the alcohol, leading to a rapid rise in blood alcohol concentration (BAC). Because alcohol affects men and women differently, due to body size and composition, the definitions of binge drinking differ as follows:

• Men. For those assigned male at birth, 5 or more drinks in about 2 hours.
• Women. For those assigned female at birth, 4 or more drinks within 2 hours.

Special note for transgender and nonbinary people: There are no standard guidelines or definitions of drinking levels for transgender and nonbinary individuals. Generally, drinking level guidelines from doctors will depend on the duration of hormone therapy (if any) and other genetic and health factors. However, based on estimates from researchers and advocates utilizing a combination of measurements, binge drinking in the trans population seems to be higher than in the cisgender population.

Ultimately, someone can black out on a surprisingly “normal” amount of alcohol — everyone is different, and every drinking situation is different. Remember, it's not just about how much we drink, but how quickly we drink. Downing our drinks rapidly spikes the alcohol level in our bloodstream. This spike overwhelms the hippocampus, disrupting the memory and leading to a blackout.

Risks of Blackouts From Drinking Alcohol

While we might be tempted to shrug off a blackout as a one-time event, frequently getting blackout drunk could point towards a larger issue. Chronic heavy drinking can lead to severe health issues: liver disease, heart disease, and an increased risk of certain cancers, just to name a few.

In addition to physical health risks, blacking out can also place us in risky or outright dangerous situations. For instance, consider driving home after a night out. Our brain is functioning without the ability to form new memories, impairing our decision-making ability and potentially leading to disastrous outcomes — crashes, DUIs, or worse.

When do we know when our drinking might be problematic? We might believe that we're just social drinkers, enjoying a couple of glasses with friends. However, if we're frequently waking up with hazy memories or unexplained bruises, it might be time to reassess our relationship with alcohol.

Experiencing frequent blackouts is a sign that our drinking is problematic: we’re consistently consuming alcohol at a level that is physically altering how our brain works. The long-term risks are not worth the temporary fix for which many of us turn to alcohol.

How To Stop Getting Blackout Drunk

Blacking out isn't just about a forgotten drunken night; it points to a deep relationship between our brain, our behavior, and the outcomes of our life.

If we feel our relationship to drinking has become overwhelming, the key lies in recognizing, understanding, and taking steps towards change.

We're not powerless in the face of this challenge. A good first step is to keep an eye on how much we're drinking, how often, how quickly, and what emotions surround our decision.

Seeking community and professional help may be crucial if we're struggling to manage our drinking habits on our own. If you’re worried for yourself or someone you love, help is available. Reach out! Your long-term well-being is always worth it.

We’ve all heard the phrase, "Work hard, play hard." Many of us enjoy celebrating milestones, unwinding after a long week, or being in the company of friends over a drink or two. But when does occasional celebration turn into habit? And when does that amount to a serious issue? It's essential to recognize when our relationship with alcohol might become problematic so we can step in.

In this article, we will explore the differences between alcohol use disorder (AUD) and binge drinking. By understanding these differences, we can better support ourselves and those around us.

Understanding Alcohol Use Disorder (AUD)​​

Imagine standing on a cliff before a relentless, tumultuous storm –– and there we are, facing it, day after day. Alcohol use disorder (AUD) can feel this way, like an uncontrollable force that engulfs us in its path. Just as a storm intensifies and becomes more destructive, AUD is persistent and compulsive in nature, its strong winds like cravings and its persistence like that constant urge to drink.

AUD refers to a chronic condition in which a person's drinking becomes compulsive, despite the negative consequences that come along with it. AUD can escalate over time, wreaking havoc on our physical and mental health, relationships, and overall well-being.

Like a storm that causes destruction in its wake, AUD can ravage the lives of those affected, eroding relationships, impairing decision-making, and deteriorating physical health. Just as shelter and assistance are crucial during a storm, it is vital for individuals with AUD to seek professional help, support, and treatment to navigate these challenges.

It's crucial to remember that AUD is a complex condition influenced by a variety of factors, including genetics, environment, and mental health. By envisioning AUD as an overwhelming storm, we can better understand the gravity and persistence of the condition, fostering empathy and compassion for individuals who grapple with this complex disorder.

The signs of AUD can range from mild to severe, and it can have a significant impact on our physical health, relationships, ability to function, and overall well-being.

Seeking professional help and support is essential for those of us struggling with AUD. The question is not if but when.

Unpacking Binge Drinking

Binge drinking, on the other hand, refers to a pattern of drinking that brings a person's blood alcohol concentration (BAC) to 0.08 grams percent or higher in a short amount of time. So, if Alcohol Use Disorder (AUD) is a relentless series of storms, think of binge drinking as a tornado. In other words, binge drinking is episodic.

As such, binge drinking often takes place on specific occasions or events, during which people may guzzle down drinks in a short span of time. Because alcohol intake is different for men and women, mostly due to body size and composition, binging is defined as follows:

• Men: Consuming five or more drinks in about two hours.
• Women: Consuming four or more drinks within two hours.
• Nonbinary: Unfortunately, more research is needed to understand the parameters of binge drinking in trans and/or gender-expansive individuals.

While binge drinking may not always indicate the presence of AUD, it carries its own risks and potential consequences. Excessive alcohol consumption during a binge drinking session can lead to impaired judgment, increased risk of accidents, alcohol poisoning, and negative effects on physical and mental health. It’s crucial to be aware of one's alcohol intake and make responsible choices to minimize these risks.

Discerning Binge Drinking From AUD

Understanding the differences between AUD and binge drinking is essential for identifying and addressing potential concerns. For instance, someone with AUD will often engage in binge drinking –– but someone who binge drinks occasionally may not necessarily qualify as having AUD.

Here are the main differences between these two concerning drinking behaviors:

1. Drinking patterns: The chief difference comes down to pattern. AUD involves consistent excessive drinking, often on a daily or frequent basis. In contrast, binge drinking is characterized by episodic heavy drinking and is typically intermittent. AUD represents a chronic condition that can range from mild to severe. Furthermore, AUD can persist over a long period, causing significant negative impacts on multiple aspects of a person's life.
2. Loss of control: Individuals with AUD experience a loss of control over their alcohol consumption and find it challenging to cut back or stop drinking altogether. Binge drinkers may have temporary loss of control during specific drinking episodes but can generally control their drinking habits outside of those occasions.
3. Cravings and dependence: People with AUD often experience strong cravings for alcohol and may develop physical and psychological dependence. Binge drinkers, on the other hand, may not experience the same intense cravings or dependence on alcohol.
4. Overall impact: AUD has wide-ranging impacts on our physical and mental health, relationships, employment, and daily functioning. Binge drinking, while risky and harmful, may not have the same level of sustained negative effects as AUD. However, both can immediately lead to compulsive behaviors –– such as drunk driving and unprotected sex –– that can have lifelong consequences.

Breaking the Stigma

Recognizing when alcohol consumption becomes problematic is essential for both ourselves and those around us. Understanding the distinctions between AUD and binge drinking enables us to navigate our relationship with alcohol more consciously.

While binge drinking may be a behavior exhibited occasionally, AUD is a chronic condition that requires professional intervention. By fostering awareness, empathy, and open discussions, we can support those struggling with alcohol-related challenges and encourage responsible drinking habits in our communities –– or seek support ourselves.

If we’re struggling with AUD or engaging in regular binge drinking, getting the right professional help and support is crucial. A recent study shows that if we have a family history of AUD, we might be more likely to binge drink. Binge drinking or having AUD is not a moral failure.

Thankfully, various treatment options are available including therapy, support groups, and medical interventions, which can assist individuals in managing their alcohol-related challenges. Online programs, like those found on the Reframe app, can help those seeking to ameliorate their relationship with alcohol. However, if you are deep in the throes of AUD, this will not substitute professional treatment.

Find Control and Thrive With Reframe

Changing our relationship with alcohol is one of the best things we can do to improve our quality of life. Balance awaits –– download Reframe right now and kickstart your journey to wellness.

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually and with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey! Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit gives you the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people from around the world who are going through the exact same experiences as you! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!

We’ve all heard the phrase, "Work hard, play hard." Many of us enjoy celebrating milestones, unwinding after a long week, or being in the company of friends over a drink or two. But when does occasional celebration turn into habit? And when does that amount to a serious issue? It's essential to recognize when our relationship with alcohol might become problematic so we can step in.

In this article, we will explore the differences between alcohol use disorder (AUD) and binge drinking. By understanding these differences, we can better support ourselves and those around us.

Understanding Alcohol Use Disorder (AUD)​​

Imagine standing on a cliff before a relentless, tumultuous storm –– and there we are, facing it, day after day. Alcohol use disorder (AUD) can feel this way, like an uncontrollable force that engulfs us in its path. Just as a storm intensifies and becomes more destructive, AUD is persistent and compulsive in nature, its strong winds like cravings and its persistence like that constant urge to drink.

AUD refers to a chronic condition in which a person's drinking becomes compulsive, despite the negative consequences that come along with it. AUD can escalate over time, wreaking havoc on our physical and mental health, relationships, and overall well-being.

Like a storm that causes destruction in its wake, AUD can ravage the lives of those affected, eroding relationships, impairing decision-making, and deteriorating physical health. Just as shelter and assistance are crucial during a storm, it is vital for individuals with AUD to seek professional help, support, and treatment to navigate these challenges.

It's crucial to remember that AUD is a complex condition influenced by a variety of factors, including genetics, environment, and mental health. By envisioning AUD as an overwhelming storm, we can better understand the gravity and persistence of the condition, fostering empathy and compassion for individuals who grapple with this complex disorder.

The signs of AUD can range from mild to severe, and it can have a significant impact on our physical health, relationships, ability to function, and overall well-being.

Seeking professional help and support is essential for those of us struggling with AUD. The question is not if but when.

Unpacking Binge Drinking

Binge drinking, on the other hand, refers to a pattern of drinking that brings a person's blood alcohol concentration (BAC) to 0.08 grams percent or higher in a short amount of time. So, if Alcohol Use Disorder (AUD) is a relentless series of storms, think of binge drinking as a tornado. In other words, binge drinking is episodic.

As such, binge drinking often takes place on specific occasions or events, during which people may guzzle down drinks in a short span of time. Because alcohol intake is different for men and women, mostly due to body size and composition, binging is defined as follows:

• Men: Consuming five or more drinks in about two hours.
• Women: Consuming four or more drinks within two hours.
• Nonbinary: Unfortunately, more research is needed to understand the parameters of binge drinking in trans and/or gender-expansive individuals.

While binge drinking may not always indicate the presence of AUD, it carries its own risks and potential consequences. Excessive alcohol consumption during a binge drinking session can lead to impaired judgment, increased risk of accidents, alcohol poisoning, and negative effects on physical and mental health. It’s crucial to be aware of one's alcohol intake and make responsible choices to minimize these risks.

Discerning Binge Drinking From AUD

Understanding the differences between AUD and binge drinking is essential for identifying and addressing potential concerns. For instance, someone with AUD will often engage in binge drinking –– but someone who binge drinks occasionally may not necessarily qualify as having AUD.

Here are the main differences between these two concerning drinking behaviors:

1. Drinking patterns: The chief difference comes down to pattern. AUD involves consistent excessive drinking, often on a daily or frequent basis. In contrast, binge drinking is characterized by episodic heavy drinking and is typically intermittent. AUD represents a chronic condition that can range from mild to severe. Furthermore, AUD can persist over a long period, causing significant negative impacts on multiple aspects of a person's life.
2. Loss of control: Individuals with AUD experience a loss of control over their alcohol consumption and find it challenging to cut back or stop drinking altogether. Binge drinkers may have temporary loss of control during specific drinking episodes but can generally control their drinking habits outside of those occasions.
3. Cravings and dependence: People with AUD often experience strong cravings for alcohol and may develop physical and psychological dependence. Binge drinkers, on the other hand, may not experience the same intense cravings or dependence on alcohol.
4. Overall impact: AUD has wide-ranging impacts on our physical and mental health, relationships, employment, and daily functioning. Binge drinking, while risky and harmful, may not have the same level of sustained negative effects as AUD. However, both can immediately lead to compulsive behaviors –– such as drunk driving and unprotected sex –– that can have lifelong consequences.

Breaking the Stigma

Recognizing when alcohol consumption becomes problematic is essential for both ourselves and those around us. Understanding the distinctions between AUD and binge drinking enables us to navigate our relationship with alcohol more consciously.

While binge drinking may be a behavior exhibited occasionally, AUD is a chronic condition that requires professional intervention. By fostering awareness, empathy, and open discussions, we can support those struggling with alcohol-related challenges and encourage responsible drinking habits in our communities –– or seek support ourselves.

If we’re struggling with AUD or engaging in regular binge drinking, getting the right professional help and support is crucial. A recent study shows that if we have a family history of AUD, we might be more likely to binge drink. Binge drinking or having AUD is not a moral failure.

Thankfully, various treatment options are available including therapy, support groups, and medical interventions, which can assist individuals in managing their alcohol-related challenges. Online programs, like those found on the Reframe app, can help those seeking to ameliorate their relationship with alcohol. However, if you are deep in the throes of AUD, this will not substitute professional treatment.

Find Control and Thrive With Reframe

Changing our relationship with alcohol is one of the best things we can do to improve our quality of life. Balance awaits –– download Reframe right now and kickstart your journey to wellness.

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually and with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey! Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit gives you the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people from around the world who are going through the exact same experiences as you! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!

It's a Friday night, and you're out with friends at your favorite restaurant. The atmosphere is buzzing, music is pumping, and laughter fills the air. The excitement is contagious, and it's easy to get wrapped up in the moment.

It would be so easy to chase your drink with another. After all, that’s what your friends are doing –– and they’re at least a few drinks in, only one hour into the night. But you –– you take a moment to pause, breathe, and reflect.

Binge drinking –– drinking large amounts of alcohol within a short period –– may seem like a harmless way to have fun. However, its immediate dangers can be serious.

This article delves into the dangers of binge drinking –– both immediate and long-term. The more you know, the more intentional you can be in your path to mindful drinking.

Immediate Effects on Physical and Mental Health

When we consume excessive alcohol within a short timeframe, our bodies struggle to metabolize it effectively. This leads to a rapid rise in blood alcohol concentration (BAC), which impacts the body immediately in the following ways:

1. Alcohol poisoning. One of the most critical –– and life-threatening –– immediate dangers of binge drinking is alcohol poisoning. After a spike in BAC, alcohol poisoning can lead to confusion, vomiting, seizures, slowed breathing, and even a loss of consciousness. It requires immediate medical attention.
2. Impaired judgment and coordination. Binge drinking impairs our judgment, coordination, and decision-making abilities. It affects the areas of the brain responsible for rational thinking and impulse control, leading to risky behaviors. This impairment can have severe consequences, such as engaging in unsafe sexual activities, driving under the influence, or participating in physical altercations.
3. Accidents and injuries. Binge drinking significantly increases the risk of accidents and injuries. According to research, individuals who engage in binge drinking are more likely to be involved in motor vehicle accidents, falls, and other types of unintentional injuries. Here’s a staggering statistic: according to a recent study, binge drinking was responsible for 20% of the deaths of Americans between the ages of 20 and 49, between 2015–2019. Our cognitive and motor skills are impaired, which makes reacting and responding appropriately difficult, increasing the likelihood of accidents.
4. Alcohol-induced blackouts. Binge drinking can result in alcohol-induced blackouts –– periods of time when we can’t remember events or experiences that occurred while we were drinking. During a blackout, our brains fail to create memories of the events that took place. This can lead to really dangerous situations, as we may engage in risky behaviors –– such as unprotected sex or drunk driving –– that we otherwise wouldn’t if we weren’t drinking.
5. Dehydration and electrolyte imbalance. Excessive drinking can lead to dehydration and electrolyte imbalances. As alcohol is a diuretic, it makes you need to pee more and, in the process, lose fluids in your system. This can lead to dehydration, which can have various negative effects on the body –– including dizziness, confusion, and in severe cases, organ damage.

It is crucial to recognize and understand the immediate dangers of binge drinking to make informed decisions about drinking. By being aware of these risks, we can prioritize our well-being and make choices that align with a healthier way of life.

Lasting Effects of Binge Drinking

Beyond the risk of alcohol poisoning, prolonged binge drinking poses numerous more lasting health hazards, which include:

1. Weakened immunity. Chronic binge drinking causes prolonged inflammation, leading to a weakening of our immune system, making us more susceptible to infections and illnesses.
2. Liver damage and disease. Binge drinking takes a toll on our liver, potentially leading to long-term damage –– even cirrhosis or other diseases.
3. Lifelong consequences. Those blackouts and rash decisions we covered earlier? Well, those can have life-changing impacts, too — cognitive decline, health conditions like type 2 diabetes, and even severe hormonal imbalances.
4. Increased risk of cancers. These include esophageal, liver, breast, colorectal, and head and neck cancers.
5. Heart damage and other chronic health issues. Prolonged binge drinking can lead to a variety of physical health complications, including heart disease and high blood pressure.
6. Unwanted weight gain. In addition to the added calories, weight gain can stem from the ways in which alcohol interacts with insulin.
7. Sleep disturbances. With binge drinking, you pass out –– but your body just doesn’t rest in the same way. Excessive amounts of alcohol reduce our ability to go through the necessary sleep cycles and get the rest we need.
8. Poor mental health. Alcohol is a depressant, and while it may temporarily alleviate stress or anxiety, it ultimately exacerbates these issues in the long run. Binge drinking has been linked to an increased risk of developing mental health disorders such as depression and anxiety.

Strained Relationships and Social Consequences

Binge drinking not only takes a toll on our physical and mental well-being but also has far-reaching effects on our relationships and social interactions. When we consume excessive amounts of alcohol, our judgment becomes impaired, and our behavior can become erratic or even aggressive. We may say or do things we later regret, causing harm to our relationships with friends, family, and romantic partners.

Over time, binge drinking can strain relationships to the breaking point. Friends may grow tired of the unpredictable behavior and the negative impact it has on their own well-being. Family members may feel helpless or frustrated as they witness their loved one's struggle with alcohol. The isolation and loneliness that can result from strained relationships further compound the negative effects on mental health.

Additionally, binge drinking can have social consequences beyond our immediate circle. It can lead to legal issues, damage our reputation, and hinder our professional growth. The choices we make while under the influence can have lasting repercussions on our personal and social lives, hindering our ability to reach our full potential.

Embracing Change and Seeking Support

If you have recognized the dangers of binge drinking and are ready to make a change, it's important to approach the journey with compassion and determination.

Acknowledge that change is not easy but remember that it is within your reach with the right mindset and support system.

Begin by setting clear and realistic goals for yourself. Define what cutting back on alcohol means for you personally, whether it's reducing the frequency of binge drinking episodes or setting limits on the amount consumed.

Engaging in healthier coping mechanisms and finding alternative ways to socialize can help fill the void left by excessive alcohol consumption.

It's crucial to seek support from trusted friends, family members, or professionals who can provide guidance, understanding, and accountability. Reframe can help set you on the track to self-improvement –– and that you stay there. Surrounding yourself with a supportive network of people can make all the difference.

Remember, you are not alone in this journey towards a healthier and happier life.

Breaking Free from the Dangers of Binge Drinking

As we navigate the often-boozy social landscape, it's important to be mindful of the hidden dangers of binge drinking. While its immediate risks –– such as alcohol poisoning and poor judgment –– are severe, its long-term consequences are equally alarming.

By recognizing the perils of binge drinking and embracing change, you are taking a courageous step towards a healthier, more fulfilling life. With the right support system and determination, you can break free from the clutches of binge drinking and create a future filled with joy, meaningful connection, and intentionality.

Reclaim Control and Thrive With Reframe

Changing our relationship with alcohol is one of the best things we can do to improve our quality of life. Whether or not you binge drink, don’t wait –– download Reframe right now and kickstart your journey to wellness.

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually and with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey! Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit gives you the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people from around the world who are going through the exact same experiences as you! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, who is powered by the world’s most powerful AI technology. Melody is here to lend you as you adjust to a life with less (or no) alcohol. And that’s not all! We launch fun challenges, like Dry/Damp January, Sober Spring, and Outdoorsy June, every month. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your vibe!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!

It's a Friday night, and you're out with friends at your favorite restaurant. The atmosphere is buzzing, music is pumping, and laughter fills the air. The excitement is contagious, and it's easy to get wrapped up in the moment.

It would be so easy to chase your drink with another. After all, that’s what your friends are doing –– and they’re at least a few drinks in, only one hour into the night. But you –– you take a moment to pause, breathe, and reflect.

Binge drinking –– drinking large amounts of alcohol within a short period –– may seem like a harmless way to have fun. However, its immediate dangers can be serious.

This article delves into the dangers of binge drinking –– both immediate and long-term. The more you know, the more intentional you can be in your path to mindful drinking.

Immediate Effects on Physical and Mental Health

When we consume excessive alcohol within a short timeframe, our bodies struggle to metabolize it effectively. This leads to a rapid rise in blood alcohol concentration (BAC), which impacts the body immediately in the following ways:

1. Alcohol poisoning. One of the most critical –– and life-threatening –– immediate dangers of binge drinking is alcohol poisoning. After a spike in BAC, alcohol poisoning can lead to confusion, vomiting, seizures, slowed breathing, and even a loss of consciousness. It requires immediate medical attention.
2. Impaired judgment and coordination. Binge drinking impairs our judgment, coordination, and decision-making abilities. It affects the areas of the brain responsible for rational thinking and impulse control, leading to risky behaviors. This impairment can have severe consequences, such as engaging in unsafe sexual activities, driving under the influence, or participating in physical altercations.
3. Accidents and injuries. Binge drinking significantly increases the risk of accidents and injuries. According to research, individuals who engage in binge drinking are more likely to be involved in motor vehicle accidents, falls, and other types of unintentional injuries. Here’s a staggering statistic: according to a recent study, binge drinking was responsible for 20% of the deaths of Americans between the ages of 20 and 49, between 2015–2019. Our cognitive and motor skills are impaired, which makes reacting and responding appropriately difficult, increasing the likelihood of accidents.
4. Alcohol-induced blackouts. Binge drinking can result in alcohol-induced blackouts –– periods of time when we can’t remember events or experiences that occurred while we were drinking. During a blackout, our brains fail to create memories of the events that took place. This can lead to really dangerous situations, as we may engage in risky behaviors –– such as unprotected sex or drunk driving –– that we otherwise wouldn’t if we weren’t drinking.
5. Dehydration and electrolyte imbalance. Excessive drinking can lead to dehydration and electrolyte imbalances. As alcohol is a diuretic, it makes you need to pee more and, in the process, lose fluids in your system. This can lead to dehydration, which can have various negative effects on the body –– including dizziness, confusion, and in severe cases, organ damage.

It is crucial to recognize and understand the immediate dangers of binge drinking to make informed decisions about drinking. By being aware of these risks, we can prioritize our well-being and make choices that align with a healthier way of life.

Lasting Effects of Binge Drinking

Beyond the risk of alcohol poisoning, prolonged binge drinking poses numerous more lasting health hazards, which include:

1. Weakened immunity. Chronic binge drinking causes prolonged inflammation, leading to a weakening of our immune system, making us more susceptible to infections and illnesses.
2. Liver damage and disease. Binge drinking takes a toll on our liver, potentially leading to long-term damage –– even cirrhosis or other diseases.
3. Lifelong consequences. Those blackouts and rash decisions we covered earlier? Well, those can have life-changing impacts, too — cognitive decline, health conditions like type 2 diabetes, and even severe hormonal imbalances.
4. Increased risk of cancers. These include esophageal, liver, breast, colorectal, and head and neck cancers.
5. Heart damage and other chronic health issues. Prolonged binge drinking can lead to a variety of physical health complications, including heart disease and high blood pressure.
6. Unwanted weight gain. In addition to the added calories, weight gain can stem from the ways in which alcohol interacts with insulin.
7. Sleep disturbances. With binge drinking, you pass out –– but your body just doesn’t rest in the same way. Excessive amounts of alcohol reduce our ability to go through the necessary sleep cycles and get the rest we need.
8. Poor mental health. Alcohol is a depressant, and while it may temporarily alleviate stress or anxiety, it ultimately exacerbates these issues in the long run. Binge drinking has been linked to an increased risk of developing mental health disorders such as depression and anxiety.

Strained Relationships and Social Consequences

Binge drinking not only takes a toll on our physical and mental well-being but also has far-reaching effects on our relationships and social interactions. When we consume excessive amounts of alcohol, our judgment becomes impaired, and our behavior can become erratic or even aggressive. We may say or do things we later regret, causing harm to our relationships with friends, family, and romantic partners.

Over time, binge drinking can strain relationships to the breaking point. Friends may grow tired of the unpredictable behavior and the negative impact it has on their own well-being. Family members may feel helpless or frustrated as they witness their loved one's struggle with alcohol. The isolation and loneliness that can result from strained relationships further compound the negative effects on mental health.

Additionally, binge drinking can have social consequences beyond our immediate circle. It can lead to legal issues, damage our reputation, and hinder our professional growth. The choices we make while under the influence can have lasting repercussions on our personal and social lives, hindering our ability to reach our full potential.

Embracing Change and Seeking Support

If you have recognized the dangers of binge drinking and are ready to make a change, it's important to approach the journey with compassion and determination.

Acknowledge that change is not easy but remember that it is within your reach with the right mindset and support system.

Begin by setting clear and realistic goals for yourself. Define what cutting back on alcohol means for you personally, whether it's reducing the frequency of binge drinking episodes or setting limits on the amount consumed.

Engaging in healthier coping mechanisms and finding alternative ways to socialize can help fill the void left by excessive alcohol consumption.

It's crucial to seek support from trusted friends, family members, or professionals who can provide guidance, understanding, and accountability. Reframe can help set you on the track to self-improvement –– and that you stay there. Surrounding yourself with a supportive network of people can make all the difference.

Remember, you are not alone in this journey towards a healthier and happier life.

Breaking Free from the Dangers of Binge Drinking

As we navigate the often-boozy social landscape, it's important to be mindful of the hidden dangers of binge drinking. While its immediate risks –– such as alcohol poisoning and poor judgment –– are severe, its long-term consequences are equally alarming.

By recognizing the perils of binge drinking and embracing change, you are taking a courageous step towards a healthier, more fulfilling life. With the right support system and determination, you can break free from the clutches of binge drinking and create a future filled with joy, meaningful connection, and intentionality.

Reclaim Control and Thrive With Reframe

Changing our relationship with alcohol is one of the best things we can do to improve our quality of life. Whether or not you binge drink, don’t wait –– download Reframe right now and kickstart your journey to wellness.

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually and with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey! Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit gives you the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people from around the world who are going through the exact same experiences as you! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, who is powered by the world’s most powerful AI technology. Melody is here to lend you as you adjust to a life with less (or no) alcohol. And that’s not all! We launch fun challenges, like Dry/Damp January, Sober Spring, and Outdoorsy June, every month. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your vibe!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!

Find Balance and Thrive With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

First things first — what does BORG stand for? The term "blackout rage gallon" — BORG — refers to yet another excessive drinking trend that’s hit college campuses. The idea is to consume a gallon of an alcoholic beverage — often a mix of different types — with the intent to drink to the point of blacking out. Even though not everyone’s intentions are to literally drink to the point of temporary amnesia, binge drinking of any kind can be extremely dangerous and unpredictable.

Despite its risky nature, BORG drinking is mistakenly considered by some to be a “healthier” form of binge drinking, since the alcohol is mixed with a large amount of water and flavored electrolyte powders. However, binge drinking is still binge drinking — and the health and safety risks associated with it cannot be overstated.

What Is Binge Drinking?

Before we proceed, let's define binge drinking — the type of drinking that leads to blackouts and has been notorious for its presence on college campuses way before the days of BORG. According to the Centers for Disease Control and Prevention, binge drinking is defined as consuming five or more drinks for men or four or more drinks for women on a single occasion, typically within about 2 hours. Shocking as it may sound, one in six U.S. adults binge drinks about four times a month.

Regular binge drinking can have profound effects on our health. It increases the risk of chronic diseases, such as liver disease, cardiovascular disease, and several types of cancer. Moreover, it can lead to a troubling pattern of alcohol dependence.

A study published in the Journal of Addiction Medicine found that binge drinking changes alcohol's effects on the brain and can drive alcohol consumption that leads to dependence. Over time, the brain starts to interpret drinking as a reward, prompting a repeated pattern of excessive alcohol use.

What Are Blackouts?

Blackouts are the infamous fallout of binge drinking. A "blackout" refers to a period of amnesia during alcohol intoxication in which a person is unable to recall details or even entire events that occurred while they were drinking. Essentially, it's a gap in memory that can't be filled by normal recall or by prompting with clues.

Blackouts are a sign of excessive alcohol consumption. They occur when the blood alcohol concentration — BAC — rises rapidly, typically reaching at least 0.15%, which is almost twice the legal limit for driving in many jurisdictions. A person does not have to pass out or become unconscious to have a blackout, despite the common misconception.

Blackouts are particularly concerning because individuals in this state often appear functional and may engage in behaviors such as conversing or driving a vehicle. However, their decision-making capabilities and impulse control are heavily impaired.

The primary and most immediate risk with blackout drinking is alcohol poisoning, which can be deadly. When we drink alcohol in large amounts, especially within a short period of time, our bodies may be unable to process the toxin fast enough. This can lead to dangerous consequences, including slowed or irregular breathing, seizures, hypothermia, vomiting, and unconsciousness.

Another major concern is the risk of accidents and injuries. Blackouts can lead to a loss of motor control, making it more likely for individuals to hurt themselves or others. They may also engage in risky behaviors they would not ordinarily do, such as engaging in unsafe sex or driving under the influence.

BORG in the News, and What Is a BORG Challenge?

In the last few months, officials have reported an increased number of alcohol intoxication incidents due to off-campus student gatherings. They have also noted a new trend – many students have been seen carrying plastic gallon containers known as "BORGs" (an abbreviation for "black out rage gallons"). What is a BORG? If you’re wondering how to make a BORG, the BORG recipe is pretty simple. These containers often hold a mixture of alcohol, electrolyte flavoring mixtures, such as Liquid IV, and water. How much alcohol is in a typical BORG? It varies, but many hold as much as a fifth of vodka or other hard liquor – the equivalent of about 750 milliliters, or 25.4 fluid ounces, of liquor, amounting to around 17 shots.

This binge drinking trend — increasingly popular on TikTok — has been sweeping through college campuses nationwide. The concept took off during the pandemic as  a way to limit the spread of COVID, since they are not intended to be shared – in contrast to the notorious kegs or “jungle juice” containers of pre-pandemic days.

And what is a BORG challenge? Just what it sounds like. A BORG challenge, often seen as a badge of honor or a rite of passage, describes the binge drinking challenges, dares, or “games” involving BORGs that have landed many college students in the emergency room in the last couple of years. For example, University of Massachusetts officials have noticed significant use of BORGs at their institution. As a result, they are planning new strategies to enhance alcohol education and intervention. They also intend to communicate further with students and families about the issue. Currently, all new students are required to take a course named AlcoholEdu, which educates them about standard drink sizes and the physiological and medical risks of binge drinking.

A Dangerous Trend

As assistant professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, Dr. Sarah Andrews, told The New York Times, the trend “[is] promoting false ideas about drinking … Just because you know what is in it doesn’t mean that you truly understand the negative effects it could have. Even if it’s mixed with electrolytes, it doesn’t offset the alcohol content. It doesn’t offset the dangerousness of the alcohol.”

Moreover, the very nature of the BORG containers is conducive to binge drinking. Nobody wants to lug around a heavy jug all night long, so there’s an incentive to ease the load by chugging some of the contents sooner rather than later. Moreover, the wide-mouth opening of the jug makes it easier to drink large quantities of the mixture very quickly.

Finally, the flavor enhancers — which often contain caffeine — can pose an additional risk. One of the most popular choices are squeezable MiO Energy bottles, which contain anywhere from 600 to 1,440 milligrams of caffeine — the equivalent of 10 to 24 60-milligram servings. Adding a whole MiO bottle to the BORG jug can pose a significant risk of a caffeine overdose. 

What You Can Do

Now that we’ve answered the question, “What is a BORG?” it's essential to recognize the seriousness of this trend and actively discourage participation in such harmful behaviors. If you or someone you know is caught up in these types of dangerous activities, consider the following:

• Educate students about the dangers of blackout drinking. Make sure they understand the severe health risks associated with blackout drinking. Excessive alcohol consumption blocks the creation of new memories, and it can also cause liver damage and alcohol poisoning. Beyond the physiological effects, blackout drinking increases the likelihood of engaging in risky activities, like unprotected sex, drunk driving, or violence.
• Tell them about the dangers of overdosing on caffeine. Explain that a caffeine overdose is also no joke — it can lead to a host of dangerous symptoms, ranging from dizziness, diarrhea, increased thirst, insomnia, headache, fever, irritability chest pain, irregular heartbeat, muscle spasms, trouble breathing, hallucinations, and convulsions.
• Warn about the dangers of dehydration. Even if the BORG jugs contain a large amount of water, consuming it can still lead to dehydration. Insufficient water intake can lead to fatigue, headaches, kidney stones, or even heat stroke. Extreme dehydration may cause low blood pressure, rapid heartbeat, and, in severe cases, delirium or unconsciousness. 
• Acknowledge good intentions. Following the BORG trend might very well be an attempt to drink in a “safer” way. The intention to avoid spreading disease while keeping one’s drink safe from possible tampering is a great start — it shows the desire to lead a healthy lifestyle. Unfortunately, in this case, these precautions are not enough.
• Offer support. Encourage students to seek professional help if they're struggling with alcohol use. Provide a supportive environment, and let them know that you’re not going to judge them, but are eager to help. 
• Provide alternatives. Suggest non-alcohol-related activities and social events as safer, healthier options. There are many fun mocktails available these days — refreshing virgin mojitos, tangy raspberry lemonade, or exotic alcohol-free piña coladas provide a pleasant taste without the alcohol content. Smoothies, infused waters, and non-alcoholic craft beers are also delicious options. 

Remember, it's okay to say no to these dangerous trends. Prioritize your health and safety — no challenge or trend is worth risking your life.

Wrapping Up

Understanding and navigating the landscape of alcohol use can be a challenge, especially with the rise of dangerous drinking trends. But with the right information and support, we can make healthier choices and help others do the same.

Remember, you're not alone in this journey. Whether you're looking to cut back on or quit alcohol altogether, there's a myriad of resources and support networks available to help you take that next step.

Here's to making smarter decisions, creating healthier habits, and enjoying life to the fullest.

First things first — what does BORG stand for? The term "blackout rage gallon" — BORG — refers to yet another excessive drinking trend that’s hit college campuses. The idea is to consume a gallon of an alcoholic beverage — often a mix of different types — with the intent to drink to the point of blacking out. Even though not everyone’s intentions are to literally drink to the point of temporary amnesia, binge drinking of any kind can be extremely dangerous and unpredictable.

Despite its risky nature, BORG drinking is mistakenly considered by some to be a “healthier” form of binge drinking, since the alcohol is mixed with a large amount of water and flavored electrolyte powders. However, binge drinking is still binge drinking — and the health and safety risks associated with it cannot be overstated.

What Is Binge Drinking?

Before we proceed, let's define binge drinking — the type of drinking that leads to blackouts and has been notorious for its presence on college campuses way before the days of BORG. According to the Centers for Disease Control and Prevention, binge drinking is defined as consuming five or more drinks for men or four or more drinks for women on a single occasion, typically within about 2 hours. Shocking as it may sound, one in six U.S. adults binge drinks about four times a month.

Regular binge drinking can have profound effects on our health. It increases the risk of chronic diseases, such as liver disease, cardiovascular disease, and several types of cancer. Moreover, it can lead to a troubling pattern of alcohol dependence.

A study published in the Journal of Addiction Medicine found that binge drinking changes alcohol's effects on the brain and can drive alcohol consumption that leads to dependence. Over time, the brain starts to interpret drinking as a reward, prompting a repeated pattern of excessive alcohol use.

What Are Blackouts?

Blackouts are the infamous fallout of binge drinking. A "blackout" refers to a period of amnesia during alcohol intoxication in which a person is unable to recall details or even entire events that occurred while they were drinking. Essentially, it's a gap in memory that can't be filled by normal recall or by prompting with clues.

Blackouts are a sign of excessive alcohol consumption. They occur when the blood alcohol concentration — BAC — rises rapidly, typically reaching at least 0.15%, which is almost twice the legal limit for driving in many jurisdictions. A person does not have to pass out or become unconscious to have a blackout, despite the common misconception.

Blackouts are particularly concerning because individuals in this state often appear functional and may engage in behaviors such as conversing or driving a vehicle. However, their decision-making capabilities and impulse control are heavily impaired.

The primary and most immediate risk with blackout drinking is alcohol poisoning, which can be deadly. When we drink alcohol in large amounts, especially within a short period of time, our bodies may be unable to process the toxin fast enough. This can lead to dangerous consequences, including slowed or irregular breathing, seizures, hypothermia, vomiting, and unconsciousness.

Another major concern is the risk of accidents and injuries. Blackouts can lead to a loss of motor control, making it more likely for individuals to hurt themselves or others. They may also engage in risky behaviors they would not ordinarily do, such as engaging in unsafe sex or driving under the influence.

BORG in the News, and What Is a BORG Challenge?

In the last few months, officials have reported an increased number of alcohol intoxication incidents due to off-campus student gatherings. They have also noted a new trend – many students have been seen carrying plastic gallon containers known as "BORGs" (an abbreviation for "black out rage gallons"). What is a BORG? If you’re wondering how to make a BORG, the BORG recipe is pretty simple. These containers often hold a mixture of alcohol, electrolyte flavoring mixtures, such as Liquid IV, and water. How much alcohol is in a typical BORG? It varies, but many hold as much as a fifth of vodka or other hard liquor – the equivalent of about 750 milliliters, or 25.4 fluid ounces, of liquor, amounting to around 17 shots.

This binge drinking trend — increasingly popular on TikTok — has been sweeping through college campuses nationwide. The concept took off during the pandemic as  a way to limit the spread of COVID, since they are not intended to be shared – in contrast to the notorious kegs or “jungle juice” containers of pre-pandemic days.

And what is a BORG challenge? Just what it sounds like. A BORG challenge, often seen as a badge of honor or a rite of passage, describes the binge drinking challenges, dares, or “games” involving BORGs that have landed many college students in the emergency room in the last couple of years. For example, University of Massachusetts officials have noticed significant use of BORGs at their institution. As a result, they are planning new strategies to enhance alcohol education and intervention. They also intend to communicate further with students and families about the issue. Currently, all new students are required to take a course named AlcoholEdu, which educates them about standard drink sizes and the physiological and medical risks of binge drinking.

A Dangerous Trend

As assistant professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, Dr. Sarah Andrews, told The New York Times, the trend “[is] promoting false ideas about drinking … Just because you know what is in it doesn’t mean that you truly understand the negative effects it could have. Even if it’s mixed with electrolytes, it doesn’t offset the alcohol content. It doesn’t offset the dangerousness of the alcohol.”

Moreover, the very nature of the BORG containers is conducive to binge drinking. Nobody wants to lug around a heavy jug all night long, so there’s an incentive to ease the load by chugging some of the contents sooner rather than later. Moreover, the wide-mouth opening of the jug makes it easier to drink large quantities of the mixture very quickly.

Finally, the flavor enhancers — which often contain caffeine — can pose an additional risk. One of the most popular choices are squeezable MiO Energy bottles, which contain anywhere from 600 to 1,440 milligrams of caffeine — the equivalent of 10 to 24 60-milligram servings. Adding a whole MiO bottle to the BORG jug can pose a significant risk of a caffeine overdose. 

What You Can Do

Now that we’ve answered the question, “What is a BORG?” it's essential to recognize the seriousness of this trend and actively discourage participation in such harmful behaviors. If you or someone you know is caught up in these types of dangerous activities, consider the following:

• Educate students about the dangers of blackout drinking. Make sure they understand the severe health risks associated with blackout drinking. Excessive alcohol consumption blocks the creation of new memories, and it can also cause liver damage and alcohol poisoning. Beyond the physiological effects, blackout drinking increases the likelihood of engaging in risky activities, like unprotected sex, drunk driving, or violence.
• Tell them about the dangers of overdosing on caffeine. Explain that a caffeine overdose is also no joke — it can lead to a host of dangerous symptoms, ranging from dizziness, diarrhea, increased thirst, insomnia, headache, fever, irritability chest pain, irregular heartbeat, muscle spasms, trouble breathing, hallucinations, and convulsions.
• Warn about the dangers of dehydration. Even if the BORG jugs contain a large amount of water, consuming it can still lead to dehydration. Insufficient water intake can lead to fatigue, headaches, kidney stones, or even heat stroke. Extreme dehydration may cause low blood pressure, rapid heartbeat, and, in severe cases, delirium or unconsciousness. 
• Acknowledge good intentions. Following the BORG trend might very well be an attempt to drink in a “safer” way. The intention to avoid spreading disease while keeping one’s drink safe from possible tampering is a great start — it shows the desire to lead a healthy lifestyle. Unfortunately, in this case, these precautions are not enough.
• Offer support. Encourage students to seek professional help if they're struggling with alcohol use. Provide a supportive environment, and let them know that you’re not going to judge them, but are eager to help. 
• Provide alternatives. Suggest non-alcohol-related activities and social events as safer, healthier options. There are many fun mocktails available these days — refreshing virgin mojitos, tangy raspberry lemonade, or exotic alcohol-free piña coladas provide a pleasant taste without the alcohol content. Smoothies, infused waters, and non-alcoholic craft beers are also delicious options. 

Remember, it's okay to say no to these dangerous trends. Prioritize your health and safety — no challenge or trend is worth risking your life.

Wrapping Up

Understanding and navigating the landscape of alcohol use can be a challenge, especially with the rise of dangerous drinking trends. But with the right information and support, we can make healthier choices and help others do the same.

Remember, you're not alone in this journey. Whether you're looking to cut back on or quit alcohol altogether, there's a myriad of resources and support networks available to help you take that next step.

Here's to making smarter decisions, creating healthier habits, and enjoying life to the fullest.

Break the Binge Drinking Cycle With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

It's a Friday night, and you're out with friends at your favorite restaurant. The atmosphere is buzzing, music is pumping, and laughter fills the air. The excitement is contagious, and it's easy to get wrapped up in the moment. 

It would be so easy to have another drink, and maybe even another. After all, that’s what your friends are doing; only an hour into the night, they’re already at least a few drinks in. But you … no. You take a moment to pause, breathe, and reflect.

Binge drinking — drinking large amounts of alcohol within a short period — may seem like a harmless way to have fun. However, its immediate dangers can be serious. 

In this blog, we’ll first provide a binge drinking definition. We’ll then delve into the dangers of binge drinking, both the immediate and long-term effects. Finally, we’ll provide tips on breaking free from unhealthy drinking patterns and reclaiming your health. Let’s get started on the facts about binge drinking! 

What Is Binge Drinking?

For starters, what is considered binge drinking? How common is it?

Definition of Binge Drinking

Binge drinking entails consuming a large amount of alcohol in a short period of time, typically within two hours. For men, this means drinking five or more alcoholic drinks, and for women, four or more drinks. 

How Common is Binge Drinking? 

According to the Centers for Disease Control and Prevention (CDC), binge drinking is the most common and the most dangerous pattern of excessive alcohol use in the United States. This pattern of drinking can lead to a blood alcohol concentration (BAC) of 0.08% or higher, which is the legal driving limit across the United States. Binge drinking is not only about the number of drinks consumed but also the speed at which they are consumed, leading to rapid intoxication and increased health risks.

Facts About Binge Drinking

Most Americans drink occasionally, but around one-sixth of American adults report frequent binge drinking, with episodes occurring multiple times within a month. When adults binge drink, they typically have around seven drinks.

Young adults under the age of 35 are also more prone to binge drinking compared to other age groups, and men are twice as likely to binge drink as women.

Symptoms of Binge Drinking

Binge drinking can become a problem if it's affecting your work, relationships, or school. Besides the amount and frequency of drinks, you should look out for these signs:

• Drinking more alcohol than intended
• Increasing frequency of drinking
• Drinking early in the day
• Becoming defensive about your drinking habits
• Struggling to cut back or quit drinking
• Needing more amounts of alcohol to have the same effects
• Missing out on other activities due to drinking
• Experiencing withdrawal symptoms
• Having memory lapses or "blackouts" 

Short-Term Effects of Binge Drinking

First, let’s take a look at several of the immediate impacts of binge drinking.

Impaired Judgment and Coordination

Binge drinking can significantly impair a person’s judgment, coordination, and reaction time. This increases the risk of accidents, injuries, and engaging in risky behaviors such as unprotected sex, drug use, or driving under the influence. Research has shown that binge drinkers are 14 times more likely to drive while impaired than non-binge drinkers.


Hangovers and “Hangxiety”

The morning after binge drinking, people often experience hangovers, including headache, nausea, fatigue, and dehydration. These symptoms can be severe and may last for hours or even days. Hangovers can also affect a person’s ability to concentrate and perform daily tasks, leading to decreased productivity and poor decision-making. As the brain rebalances its neurotransmitters, many people also experience intense anxiety along with their hangover symptoms, which is sometimes called “hangxiety.”

Violence and Aggression

Binge drinking leads to an increased risk of violence and aggression, both as a perpetrator and as a victim. Alcohol impairs judgment and lowers inhibitions, making people more likely to engage in aggressive behaviors or become involved in violent situations.

Dangers of Binge Drinking

Binge drinking can be dangerous, increasing our risk for alcohol poisoning and blackouts.

Increased Risk of Alcohol Poisoning

Consuming large amounts of alcohol in a short period can lead to alcohol poisoning, a potentially life-threatening condition. Symptoms of alcohol poisoning include confusion, vomiting, seizures, slow or irregular breathing, hypothermia, and unconsciousness. If not treated promptly, alcohol poisoning can lead to coma, brain damage, or death. In the United States, an average of six people die from alcohol poisoning each day; the majority are middle-aged men.

Blackouts

During a blackout, a person may continue to function and engage in activities but will have no memory of what occurred during that time. Blackouts are a common consequence of binge drinking and can lead to dangerous situations, such as engaging in risky behaviors without any recollection of the events. Research has shown that approximately 50% of binge drinkers have experienced blackouts; women are more susceptible due to differences in alcohol metabolism.

If you or someone you know are experiencing these symptoms of binge drinking, make sure to seek professional help or call 911 for immediate medical care. 

Why Do People Binge Drink?

There are a variety of complex reasons why people might choose to binge drink. Alcohol has a long history in our culture and society, and certain factors can put us more at risk for binge drinking behaviors. 

Social and Cultural Factors

Binge drinking is often embedded in our social and cultural contexts. Social norms and peer pressures can significantly influence our drinking behaviors. In some cultures, alcohol is a central component of social gatherings and celebrations, thus normalizing many drinking behaviors. Peer influence, especially in younger adults, can lead to binge drinking because they are often pressured to “fit in.”

Psychological Factors

People may turn to binge drinking as a coping mechanism for stress, anxiety, or depression. Alcohol provides a temporary escape from negative emotions and situations. Moreover, people with certain personality traits, like impulsiveness or a tendency to seek high-risk behaviors, may be more prone to binge drinking.

Biological and Genetic Factors

Genetics can influence our predisposition for alcohol addiction and binge drinking. Genes affect how our body processes alcohol, which can make us more susceptible to its effects and leads to a higher risk of binge drinking.

Environmental Factors

Factors like availability of alcohol, advertising, and social attitudes towards drinking can contribute. Environments where alcohol is readily available and heavily promoted often encourage binge drinking behaviors.

Mental Health Issues

There is a strong correlation between mental health disorders and substance abuse, including binge drinking. Individuals with conditions like depression, anxiety, bipolar disorder, or PTSD may use alcohol to self-medicate, leading to unhealthy drinking patterns. A history of trauma or adverse experiences, especially in childhood, can also increase the likelihood of using alcohol as a coping mechanism. 

Long-Term Effects of Binge Drinking

Unfortunately, the consequences of binge drinking don’t stop in the subsequent hours or days. Here are just a handful of the most important long-term effects of binge drinking:

Alcohol Use Disorder

Binge drinking increases the risk of developing an alcohol use disorder (AUD), a chronic mental health disorder characterized by an impaired ability to stop or control alcohol use despite negative social, occupational, or health consequences. AUD can have severe impacts on a person’s personal and work lives, and it may require professional treatment to overcome. According to the National Institute on Alcohol Abuse and Alcoholism, approximately 28.6 million adults in the United States had AUD in 2021.

Liver Disease

Excessive alcohol consumption can lead to liver damage and various liver diseases, including fatty liver, alcoholic hepatitis, and cirrhosis that make the liver unable to clear toxins from the blood. Liver diseases can be life-threatening and may require medical intervention, including liver transplantation in severe cases. In the United States, alcohol-related liver disease is the leading cause of liver transplantation and is responsible for nearly 50% of all liver disease deaths.

Brain and Nervous System Damage

Binge drinking can lead to long-lasting changes in the brain and nervous system, affecting cognitive functions such as memory, learning, and decision-making. These changes can be particularly detrimental to young adults, whose brains are still developing. Research has shown that the long-term effects of binge drinking during adolescence can lead to reduced brain volume, decreased cognitive performance, and increased risk of neurodegenerative diseases later in life.

Cardiovascular Disease

Excessive alcohol consumption has been linked to an increased risk of cardiovascular diseases, including high blood pressure, stroke, and heart disease. These conditions can have severe health consequences and may be life-threatening. 

Mental Health Issues

Binge drinking has been associated with an increased risk of mental health issues, including depression, anxiety, and suicidal thoughts, as well as negative impacts on sexual health. Alcohol can exacerbate existing mental health conditions and may interfere with the effectiveness of medications used to treat these disorders. Research has shown that people who binge drink are more likely to experience mental health and mood disorders and have a higher incidence of suicide attempts.

Weakened Immune System

Binge drinking takes a toll on your immune system. Excessive alcohol consumption weakens your body's ability to fight off infections and illnesses, leaving you more susceptible to diseases. It disrupts the balance of immune cells, making you more prone to infections like pneumonia and increasing the severity of the common cold. Maintaining a strong immune system is essential for overall health, making moderation in alcohol consumption a key factor in staying well.

Cancer Risk

There is a strong link between alcohol consumption and an increased risk of several types of cancer, including mouth, throat, esophagus, liver, breast, and colorectal cancer. The risk of cancer increases with the amount of alcohol consumed. According to the American Institute for Cancer Research, alcohol is responsible for approximately 3.5% of all cancer deaths in the United States.

Gastrointestinal Dysfunction

Binge drinking can significantly disrupt the delicate balance of the gut microbiome, leading to issues like inflammation, impaired nutrient absorption, and increased risk of gastrointestinal diseases. Chronic alcohol consumption can also cause conditions like gastritis, ulcers, and even intestinal permeability, commonly known as "leaky gut syndrome," which can further compromise overall health and well-being. Maintaining a healthy gut through balanced nutrition and moderation in alcohol consumption is vital for optimal gastrointestinal function and overall well-being.

Binge Drinking vs. Alcohol Use Disorder (AUD): What Are the Differences?

Understanding the differences between AUD and binge drinking is essential for identifying and addressing potential concerns. For instance, someone with AUD will often engage in binge drinking — but someone who binge drinks occasionally may not necessarily have AUD. 

Here are the main differences between these two concerning drinking behaviors:

• Drinking patterns. The chief difference between AUD and binge drinking comes down to pattern. AUD involves consistent excessive drinking, often on a daily or frequent basis. In contrast, binge drinking is characterized by episodic heavy drinking and is typically intermittent. AUD is a chronic condition that can range from mild to severe. Furthermore, AUD can persist over a long period, causing significant negative impacts on multiple aspects of a person's life.

• Loss of control. Individuals with AUD experience a loss of control over their alcohol consumption and find it challenging to cut back or stop drinking altogether. Binge drinkers may temporarily lose control during specific drinking episodes, but they can generally control their drinking habits outside of those occasions.

• Cravings and dependence. People with AUD often experience strong cravings for alcohol and may develop physical and psychological dependence. Binge drinkers, on the other hand, may not experience the same intense cravings or dependence on alcohol.

• Overall impact. AUD has wide-ranging impacts on our physical, mental, and sexual health, relationships, employment, and daily functioning. Binge drinking, while risky and harmful, may not have the same level of sustained negative effects as AUD. However, both can immediately lead to impulsive behaviors — such as drunk driving and unprotected sex — that can have lifelong consequences.

How To Stop Binge Drinking

The consequences of binge drinking are both severe and far-reaching, affecting every facet of our lives — from physical health to emotional well-being, and even social and professional relationships. The first step towards breaking free from this harmful pattern is acknowledgment. Once you recognize the toll that binge drinking is taking on your life, you’re already on the path to recovery. Here are some strategies to help you quit binge drinking and reclaim your health:

1. Set Clear Goals

Determine what you want to achieve, whether it's cutting back on alcohol or quitting altogether. Be clear about your objectives and write them down. Share these goals with someone you trust, who can help hold you accountable. (You can also share these goals with others on the same journey in the Reframe Forum.) 

2. Monitor Your Drinking Patterns

Keep a diary or use Reframe’s personalized Drink Tracker to keep track of the amount of alcohol you consume. This will give you a clearer picture of your drinking habits and help you identify triggers or situations that lead to binge drinking.

3. Practice Mindfulness

Taking a moment to pause, breathe, and reflect before you reach for another drink can help break the cycle of binge drinking. Mindfulness teaches you to become aware of your actions and gives you the chance to choose a healthier option.

4. Find Healthy Alternatives

Consider substituting non-alcoholic beverages like mocktails, herbal teas, or flavored water for alcoholic drinks. You can also divert the urge to drink by engaging in activities that bring you joy, such as reading, exercising, or spending time with loved ones.

5. Create a Support Network

Breaking free from binge drinking is easier with support. Talk openly about your struggles with friends and family who can offer emotional help. You may also consider joining a support group or seeking professional help.

6. Plan Ahead

Before attending social events where alcohol will be present, set limits on how much you’ll drink — and stick to them! Make a pact with a friend to help each other abstain or moderate drinking, or arrange for a sober ride home.

7. Learn To Say No

You don't have to accept a drink just because it's offered to you. Practice polite ways to decline alcohol, and don't be afraid to assert your boundaries.

8. Understand the Underlying Issues

Binge drinking is often a symptom of deeper emotional or psychological issues. Addressing these root causes through therapy can help you make long-lasting changes to your drinking habits.

9. Reward Yourself

Set milestones and celebrate when you reach them — but not with alcohol. Treat yourself to something you enjoy, whether it's a spa day, a new book, or a weekend getaway.

10. Seek Professional Help

If you find it challenging to quit binge drinking despite multiple attempts, it may be time to seek professional help. Options include cognitive behavioral therapy (CBT), medications to reduce cravings, and detox programs.

11. Stay Committed

It's common to experience setbacks while trying to quit binge drinking, but don't be discouraged. Use setbacks as learning experiences, and stay committed to your goals.

By recognizing the dangers of binge drinking and taking active steps to change, you empower yourself to live a healthier, happier life. With the right mindset and tools, breaking free from binge drinking is entirely within your reach. 

Parting Thoughts

Binge drinking may be difficult to resist, especially in social settings where it often becomes the norm rather than the exception. But as we've discussed, both the immediate and long-term effects of binge drinking can have devastating impacts on your physical health, emotional well-being, and overall quality of life. These consequences should serve as a wake-up call, nudging you toward better choices and healthier habits.

While the road to recovery may be challenging, it is also incredibly empowering. Each step you take towards breaking free from binge drinking is a step closer to regaining control of your life. You don't have to go it alone — reach out to friends, family, or professionals who can offer support and guidance. You can also leverage the science-backed tools on our app to effectively change your drinking habits. 

The path to a healthier lifestyle begins with the conscious decision to change. By applying the actionable strategies outlined in this blog, you're not just improving your physical health; you're also opening the doors to emotional freedom and enhanced life satisfaction. Here's to a brighter, happier, and healthier you!

It's a Friday night, and you're out with friends at your favorite restaurant. The atmosphere is buzzing, music is pumping, and laughter fills the air. The excitement is contagious, and it's easy to get wrapped up in the moment. 

It would be so easy to have another drink, and maybe even another. After all, that’s what your friends are doing; only an hour into the night, they’re already at least a few drinks in. But you … no. You take a moment to pause, breathe, and reflect.

Binge drinking — drinking large amounts of alcohol within a short period — may seem like a harmless way to have fun. However, its immediate dangers can be serious. 

In this blog, we’ll first provide a binge drinking definition. We’ll then delve into the dangers of binge drinking, both the immediate and long-term effects. Finally, we’ll provide tips on breaking free from unhealthy drinking patterns and reclaiming your health. Let’s get started on the facts about binge drinking! 

What Is Binge Drinking?

For starters, what is considered binge drinking? How common is it?

Definition of Binge Drinking

Binge drinking entails consuming a large amount of alcohol in a short period of time, typically within two hours. For men, this means drinking five or more alcoholic drinks, and for women, four or more drinks. 

How Common is Binge Drinking? 

According to the Centers for Disease Control and Prevention (CDC), binge drinking is the most common and the most dangerous pattern of excessive alcohol use in the United States. This pattern of drinking can lead to a blood alcohol concentration (BAC) of 0.08% or higher, which is the legal driving limit across the United States. Binge drinking is not only about the number of drinks consumed but also the speed at which they are consumed, leading to rapid intoxication and increased health risks.

Facts About Binge Drinking

Most Americans drink occasionally, but around one-sixth of American adults report frequent binge drinking, with episodes occurring multiple times within a month. When adults binge drink, they typically have around seven drinks.

Young adults under the age of 35 are also more prone to binge drinking compared to other age groups, and men are twice as likely to binge drink as women.

Symptoms of Binge Drinking

Binge drinking can become a problem if it's affecting your work, relationships, or school. Besides the amount and frequency of drinks, you should look out for these signs:

• Drinking more alcohol than intended
• Increasing frequency of drinking
• Drinking early in the day
• Becoming defensive about your drinking habits
• Struggling to cut back or quit drinking
• Needing more amounts of alcohol to have the same effects
• Missing out on other activities due to drinking
• Experiencing withdrawal symptoms
• Having memory lapses or "blackouts" 

Short-Term Effects of Binge Drinking

First, let’s take a look at several of the immediate impacts of binge drinking.

Impaired Judgment and Coordination

Binge drinking can significantly impair a person’s judgment, coordination, and reaction time. This increases the risk of accidents, injuries, and engaging in risky behaviors such as unprotected sex, drug use, or driving under the influence. Research has shown that binge drinkers are 14 times more likely to drive while impaired than non-binge drinkers.


Hangovers and “Hangxiety”

The morning after binge drinking, people often experience hangovers, including headache, nausea, fatigue, and dehydration. These symptoms can be severe and may last for hours or even days. Hangovers can also affect a person’s ability to concentrate and perform daily tasks, leading to decreased productivity and poor decision-making. As the brain rebalances its neurotransmitters, many people also experience intense anxiety along with their hangover symptoms, which is sometimes called “hangxiety.”

Violence and Aggression

Binge drinking leads to an increased risk of violence and aggression, both as a perpetrator and as a victim. Alcohol impairs judgment and lowers inhibitions, making people more likely to engage in aggressive behaviors or become involved in violent situations.

Dangers of Binge Drinking

Binge drinking can be dangerous, increasing our risk for alcohol poisoning and blackouts.

Increased Risk of Alcohol Poisoning

Consuming large amounts of alcohol in a short period can lead to alcohol poisoning, a potentially life-threatening condition. Symptoms of alcohol poisoning include confusion, vomiting, seizures, slow or irregular breathing, hypothermia, and unconsciousness. If not treated promptly, alcohol poisoning can lead to coma, brain damage, or death. In the United States, an average of six people die from alcohol poisoning each day; the majority are middle-aged men.

Blackouts

During a blackout, a person may continue to function and engage in activities but will have no memory of what occurred during that time. Blackouts are a common consequence of binge drinking and can lead to dangerous situations, such as engaging in risky behaviors without any recollection of the events. Research has shown that approximately 50% of binge drinkers have experienced blackouts; women are more susceptible due to differences in alcohol metabolism.

If you or someone you know are experiencing these symptoms of binge drinking, make sure to seek professional help or call 911 for immediate medical care. 

Why Do People Binge Drink?

There are a variety of complex reasons why people might choose to binge drink. Alcohol has a long history in our culture and society, and certain factors can put us more at risk for binge drinking behaviors. 

Social and Cultural Factors

Binge drinking is often embedded in our social and cultural contexts. Social norms and peer pressures can significantly influence our drinking behaviors. In some cultures, alcohol is a central component of social gatherings and celebrations, thus normalizing many drinking behaviors. Peer influence, especially in younger adults, can lead to binge drinking because they are often pressured to “fit in.”

Psychological Factors

People may turn to binge drinking as a coping mechanism for stress, anxiety, or depression. Alcohol provides a temporary escape from negative emotions and situations. Moreover, people with certain personality traits, like impulsiveness or a tendency to seek high-risk behaviors, may be more prone to binge drinking.

Biological and Genetic Factors

Genetics can influence our predisposition for alcohol addiction and binge drinking. Genes affect how our body processes alcohol, which can make us more susceptible to its effects and leads to a higher risk of binge drinking.

Environmental Factors

Factors like availability of alcohol, advertising, and social attitudes towards drinking can contribute. Environments where alcohol is readily available and heavily promoted often encourage binge drinking behaviors.

Mental Health Issues

There is a strong correlation between mental health disorders and substance abuse, including binge drinking. Individuals with conditions like depression, anxiety, bipolar disorder, or PTSD may use alcohol to self-medicate, leading to unhealthy drinking patterns. A history of trauma or adverse experiences, especially in childhood, can also increase the likelihood of using alcohol as a coping mechanism. 

Long-Term Effects of Binge Drinking

Unfortunately, the consequences of binge drinking don’t stop in the subsequent hours or days. Here are just a handful of the most important long-term effects of binge drinking:

Alcohol Use Disorder

Binge drinking increases the risk of developing an alcohol use disorder (AUD), a chronic mental health disorder characterized by an impaired ability to stop or control alcohol use despite negative social, occupational, or health consequences. AUD can have severe impacts on a person’s personal and work lives, and it may require professional treatment to overcome. According to the National Institute on Alcohol Abuse and Alcoholism, approximately 28.6 million adults in the United States had AUD in 2021.

Liver Disease

Excessive alcohol consumption can lead to liver damage and various liver diseases, including fatty liver, alcoholic hepatitis, and cirrhosis that make the liver unable to clear toxins from the blood. Liver diseases can be life-threatening and may require medical intervention, including liver transplantation in severe cases. In the United States, alcohol-related liver disease is the leading cause of liver transplantation and is responsible for nearly 50% of all liver disease deaths.

Brain and Nervous System Damage

Binge drinking can lead to long-lasting changes in the brain and nervous system, affecting cognitive functions such as memory, learning, and decision-making. These changes can be particularly detrimental to young adults, whose brains are still developing. Research has shown that the long-term effects of binge drinking during adolescence can lead to reduced brain volume, decreased cognitive performance, and increased risk of neurodegenerative diseases later in life.

Cardiovascular Disease

Excessive alcohol consumption has been linked to an increased risk of cardiovascular diseases, including high blood pressure, stroke, and heart disease. These conditions can have severe health consequences and may be life-threatening. 

Mental Health Issues

Binge drinking has been associated with an increased risk of mental health issues, including depression, anxiety, and suicidal thoughts, as well as negative impacts on sexual health. Alcohol can exacerbate existing mental health conditions and may interfere with the effectiveness of medications used to treat these disorders. Research has shown that people who binge drink are more likely to experience mental health and mood disorders and have a higher incidence of suicide attempts.

Weakened Immune System

Binge drinking takes a toll on your immune system. Excessive alcohol consumption weakens your body's ability to fight off infections and illnesses, leaving you more susceptible to diseases. It disrupts the balance of immune cells, making you more prone to infections like pneumonia and increasing the severity of the common cold. Maintaining a strong immune system is essential for overall health, making moderation in alcohol consumption a key factor in staying well.

Cancer Risk

There is a strong link between alcohol consumption and an increased risk of several types of cancer, including mouth, throat, esophagus, liver, breast, and colorectal cancer. The risk of cancer increases with the amount of alcohol consumed. According to the American Institute for Cancer Research, alcohol is responsible for approximately 3.5% of all cancer deaths in the United States.

Gastrointestinal Dysfunction

Binge drinking can significantly disrupt the delicate balance of the gut microbiome, leading to issues like inflammation, impaired nutrient absorption, and increased risk of gastrointestinal diseases. Chronic alcohol consumption can also cause conditions like gastritis, ulcers, and even intestinal permeability, commonly known as "leaky gut syndrome," which can further compromise overall health and well-being. Maintaining a healthy gut through balanced nutrition and moderation in alcohol consumption is vital for optimal gastrointestinal function and overall well-being.

Binge Drinking vs. Alcohol Use Disorder (AUD): What Are the Differences?

Understanding the differences between AUD and binge drinking is essential for identifying and addressing potential concerns. For instance, someone with AUD will often engage in binge drinking — but someone who binge drinks occasionally may not necessarily have AUD. 

Here are the main differences between these two concerning drinking behaviors:

• Drinking patterns. The chief difference between AUD and binge drinking comes down to pattern. AUD involves consistent excessive drinking, often on a daily or frequent basis. In contrast, binge drinking is characterized by episodic heavy drinking and is typically intermittent. AUD is a chronic condition that can range from mild to severe. Furthermore, AUD can persist over a long period, causing significant negative impacts on multiple aspects of a person's life.

• Loss of control. Individuals with AUD experience a loss of control over their alcohol consumption and find it challenging to cut back or stop drinking altogether. Binge drinkers may temporarily lose control during specific drinking episodes, but they can generally control their drinking habits outside of those occasions.

• Cravings and dependence. People with AUD often experience strong cravings for alcohol and may develop physical and psychological dependence. Binge drinkers, on the other hand, may not experience the same intense cravings or dependence on alcohol.

• Overall impact. AUD has wide-ranging impacts on our physical, mental, and sexual health, relationships, employment, and daily functioning. Binge drinking, while risky and harmful, may not have the same level of sustained negative effects as AUD. However, both can immediately lead to impulsive behaviors — such as drunk driving and unprotected sex — that can have lifelong consequences.

How To Stop Binge Drinking

The consequences of binge drinking are both severe and far-reaching, affecting every facet of our lives — from physical health to emotional well-being, and even social and professional relationships. The first step towards breaking free from this harmful pattern is acknowledgment. Once you recognize the toll that binge drinking is taking on your life, you’re already on the path to recovery. Here are some strategies to help you quit binge drinking and reclaim your health:

1. Set Clear Goals

Determine what you want to achieve, whether it's cutting back on alcohol or quitting altogether. Be clear about your objectives and write them down. Share these goals with someone you trust, who can help hold you accountable. (You can also share these goals with others on the same journey in the Reframe Forum.) 

2. Monitor Your Drinking Patterns

Keep a diary or use Reframe’s personalized Drink Tracker to keep track of the amount of alcohol you consume. This will give you a clearer picture of your drinking habits and help you identify triggers or situations that lead to binge drinking.

3. Practice Mindfulness

Taking a moment to pause, breathe, and reflect before you reach for another drink can help break the cycle of binge drinking. Mindfulness teaches you to become aware of your actions and gives you the chance to choose a healthier option.

4. Find Healthy Alternatives

Consider substituting non-alcoholic beverages like mocktails, herbal teas, or flavored water for alcoholic drinks. You can also divert the urge to drink by engaging in activities that bring you joy, such as reading, exercising, or spending time with loved ones.

5. Create a Support Network

Breaking free from binge drinking is easier with support. Talk openly about your struggles with friends and family who can offer emotional help. You may also consider joining a support group or seeking professional help.

6. Plan Ahead

Before attending social events where alcohol will be present, set limits on how much you’ll drink — and stick to them! Make a pact with a friend to help each other abstain or moderate drinking, or arrange for a sober ride home.

7. Learn To Say No

You don't have to accept a drink just because it's offered to you. Practice polite ways to decline alcohol, and don't be afraid to assert your boundaries.

8. Understand the Underlying Issues

Binge drinking is often a symptom of deeper emotional or psychological issues. Addressing these root causes through therapy can help you make long-lasting changes to your drinking habits.

9. Reward Yourself

Set milestones and celebrate when you reach them — but not with alcohol. Treat yourself to something you enjoy, whether it's a spa day, a new book, or a weekend getaway.

10. Seek Professional Help

If you find it challenging to quit binge drinking despite multiple attempts, it may be time to seek professional help. Options include cognitive behavioral therapy (CBT), medications to reduce cravings, and detox programs.

11. Stay Committed

It's common to experience setbacks while trying to quit binge drinking, but don't be discouraged. Use setbacks as learning experiences, and stay committed to your goals.

By recognizing the dangers of binge drinking and taking active steps to change, you empower yourself to live a healthier, happier life. With the right mindset and tools, breaking free from binge drinking is entirely within your reach. 

Parting Thoughts

Binge drinking may be difficult to resist, especially in social settings where it often becomes the norm rather than the exception. But as we've discussed, both the immediate and long-term effects of binge drinking can have devastating impacts on your physical health, emotional well-being, and overall quality of life. These consequences should serve as a wake-up call, nudging you toward better choices and healthier habits.

While the road to recovery may be challenging, it is also incredibly empowering. Each step you take towards breaking free from binge drinking is a step closer to regaining control of your life. You don't have to go it alone — reach out to friends, family, or professionals who can offer support and guidance. You can also leverage the science-backed tools on our app to effectively change your drinking habits. 

The path to a healthier lifestyle begins with the conscious decision to change. By applying the actionable strategies outlined in this blog, you're not just improving your physical health; you're also opening the doors to emotional freedom and enhanced life satisfaction. Here's to a brighter, happier, and healthier you!

Build Healthier Drinking Habits With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

As we journey through life, many of us discover, to our frustration, that not everything is black and white. Though it’s natural to want a clear-cut, “yes” or “no” answer to challenges and conundrums, many aspects of life have shades of gray. And our drinking habits are no exception! In this blog post, we’ll explore the fascinating and often misunderstood world of gray area drinking and offer tips on how to cope if this has been a challenge for you. Let’s dive right in!

Gray Area Drinking Defined

Gray area drinking (or grey area drinking) bridges the gap between being a casual, social drinker and having a diagnosable alcohol use disorder (AUD). We might find ourselves in this territory if we occasionally drink more than intended, feel guilty about our alcohol consumption, or use alcohol to cope with stress or emotions.

Gray area drinkers include men who drink up to 14 drinks per week or up to 4 drinks on any day. Men in this category typically consume more than 2 drinks on at least 1 day. Gray area drinkers also include women who drink up to 7 drinks per week or up to 3 drinks on any day. Women in this category typically consume more than 1 drink on at least 1 day.

People who find themselves in the gray area are able to stop drinking, but they struggle to do so. They may not have had a major health scare or a “wake-up” call, but excessive drinking has begun to take its toll on their lives and overall well-being.

Understanding gray area drinking is essential because it can help us recognize when our drinking habits might be a cause for concern, even if they don't fall into a neatly defined box. When we acknowledge the gray area, we empower ourselves to make informed decisions about our alcohol consumption and develop healthier alcohol-related behaviors.

The Research on Gray Area Drinking

Research has shown that alcohol consumption doesn't fit into a simple binary of "problem drinker" or "not a problem drinker." A 2011 study published in the Journal of Studies on Alcohol and Drugs found a continuum of alcohol use behaviors, with varying levels of risk and consequences. This spectrum ranges from low-risk drinking to AUD, with gray area drinking spanning the space in between.

Another study published in JAMA Psychiatry revealed that 18% of American college students suffered from “clinically significant alcohol-related problems in the past year.” Furthermore, the US Surgeon General and the US Department of Health and Human Services consider binge drinking a major public health problem. This suggests that a significant portion of us may be gray area drinkers, experiencing negative consequences from alcohol without being labeled as having an AUD.

Our Brains on Alcohol

It's not just about numbers and statistics. There's fascinating science at play when it comes to understanding gray area drinking. Alcohol affects our brains by interacting with our neurotransmitters, the chemical messengers responsible for transmitting signals between nerve cells.

Alcohol affects a drinker’s behavior as soon as it’s consumed. Consuming alcohol enhances the effects of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter. This leads to feelings of relaxation and reduced anxiety. Simultaneously, alcohol inhibits the excitatory neurotransmitter glutamate, which can slow down our cognitive functions and motor skills. These combined effects create the pleasurable sensation we often associate with drinking.

However, over time and with increased consumption, our brains adapt to these chemical changes. This can lead to tolerance (we require more alcohol to achieve the same effects) and dependence (our brains crave alcohol to function normally). Gray area drinkers may be at risk for developing these adaptations, potentially escalating their drinking habits.

Signs We Might Be a Gray Area Drinker

The next question we may be asking ourselves is: "Am I a gray area drinker?" It's a confusing space to navigate. And remember, even if we do fall into this space, the first step to lasting change is awareness. Here are some telling signs to look out for.

• Unfulfilled intentions: This is when we tell ourselves "I'll just have one," only to find our glass emptying multiple times. This dissonance between intent and behavior is a common trait among gray area drinkers. Sure, we didn't end up binge drinking, but we definitely drank more than we originally planned.
• Guilt or regret: If we wake up feeling guilty about the number of drinks we had the previous night, even when it didn't lead to any obvious negative consequences like a hangover or poor decisions, we might be in the gray zone. Guilt suggests that we’re aware your behavior might be straying from what we consider ideal or responsible.
• Reliance: Are we leaning on that glass of wine or pint of beer to unwind after a stressful day more often than not? If alcohol is our go-to stress reliever, it's worth reconsidering our relationship with drinking.
• Social FOMO: If we’re apprehensive about social gatherings without alcohol or we feel our social life would be less vibrant if we stopped drinking, this could be a sign of gray area drinking.
• Lingering health concerns: Maybe it's a slight but constant fatigue, a few extra pounds that won't go away, or a general feeling of sluggishness. While we haven't faced a significant health scare, we can't shake off the idea that alcohol may be impacting our well-being.
• Emotional buffering: If we’re reaching for that glass to avoid dealing with emotional discomfort, be it sadness, loneliness, or even boredom, we might be using alcohol as an emotional crutch. While it's not full-blown dependence, it's a relationship with alcohol worth scrutinizing.
• Preoccupation: If we catch ourselves frequently thinking about when we’ll have our next drink, even when we’re not drinking, that level of preoccupation may indicate a deeper issue.
• Justification: Do we find ourselves internally justifying why it's okay to have that extra glass or why we “deserve” to drink? Whether we call it "mommy's juice" or label it as “liquid courage,” these justifications may be masking a gray area relationship with alcohol.
• Lack of interest in other activities: When alcohol becomes a predominant theme in our social calendar or relaxation rituals, it might be taking up too much space in our life. If we’re not as interested in other activities that we once enjoyed, we should take note.
• Selective memory: Gray area drinkers often focus only on the fun aspects of drinking while ignoring the downsides. If we find ourselves selectively remembering only the good times associated with alcohol, it could be a way to avoid facing any potential issues.

Let's be clear: recognizing one or more of these signs in ourselves doesn't mean we have an Alcohol Use Disorder (AUD). What it does mean is that it may be time to evaluate our drinking habits and consider if they align with the life we want to lead. Acknowledging that we’re in the gray area isn't an indictment. It's an invitation for self-awareness and positive change.

How Does Gray Area Drinking Affect Our Health?

Just because gray area drinking doesn’t qualify as a full-blown disorder doesn’t mean that the behavior is free from adverse health outcomes. Here are some of the effects it can have on our health.

Physical Health Effects

We don't have to be a heavy drinker to experience stomach issues like bloating, indigestion, or acid reflux. Regularly reaching for that extra glass of wine could irritate our digestive system, leaving us uncomfortable more often than we’d like.

Additionally, calories in alcoholic drinks add up quickly, and those in the gray area may overlook this. This can sabotage weight loss efforts and put us at greater risk for conditions such as heart disease and diabetes.

Of course, we can’t skip over sleep. While alcohol may help us fall asleep quicker, it often disrupts our sleep cycle, affecting the quality of our rest. We might wake up feeling tired even after a full night's sleep. Over time, this sleep deprivation can impact our cognitive function and overall well-being.

Furthermore, consuming alcohol more frequently, even in moderate amounts, can suppress the immune system. We may find ourselves catching colds or viral infections more easily than before. Prolonged immune dysfunction can even put us at greater risk of developing certain autoimmune diseases or cancers.

Finally, alcohol has the potential to mess with our body's hormonal balance, which could lead to mood swings and reduced libido. While the effects might be subtle, they do add up over time.

Emotional Health Effects

Ever heard of the term “hangxiety?” Even moderate drinking can lead to feelings of anxiety the day after. If we’re consistently in the gray area, we might experience a steady level of anxiety that we can't quite put our finger on.

Alcohol also messes with our neurotransmitters, such as dopamine and serotonin. These fluctuations in our brain chemicals can result in emotional ups and downs. This moodiness can become an additional source of stress, as our emotional states become unpredictable and difficult to manage.

Furthermore, while we may not have drunken fights or arguments, the cumulative emotional toll can affect our interpersonal relationships. Mood swings, insensitive communication, or a lack of presence can contribute to frayed relationships over time.

Finally, drinking excessively also hurts our self-esteem. Whether it's the guilt, the compromised physical health, or the emotional turbulence, gray area drinking can subtly erode our self-esteem. We may not notice it initially, but over time, we might feel less confident and capable than we once did.

Navigating Gray Area Drinking

Being in the gray area doesn't mean we're powerless! In fact, it provides us with the opportunity to evaluate our relationship with alcohol and make conscious choices about our consumption. Here are a few tips to help us navigate the gray and establish healthier habits:

1. Practice mindful drinking: By tuning into our emotions and physical sensations when drinking, we can become more aware of how alcohol affects us. This heightened awareness can help us identify when our drinking might be veering into the gray area.
2. Set limits: Establishing boundaries around our alcohol consumption can reduce the likelihood of slipping into gray area drinking. Consider setting a limit on the number of drinks per occasion or committing to a specific number of alcohol-free days each week.
3. Seek support: There's strength in numbers! Connecting with others who share our goals for healthier drinking habits can help us stay accountable. Our 24/7 anonymous community forum was designed for this very reason. (Come join us!)
4. Find alternative coping strategies: Gray area drinking often arises from using alcohol to cope with stress, anxiety, or other uncomfortable emotions. By exploring alternative coping mechanisms like meditating, exercising, or engaging in hobbies, we can develop healthier ways to manage our emotions without relying on alcohol.
5. Prioritize self-care: Taking care of our mental, emotional, and physical well-being is crucial in our journey to navigate gray area drinking. Getting enough sleep, eating a balanced diet, and practicing self-compassion can help us build resilience and maintain a healthier relationship with alcohol. These behaviors also make us much less likely to give into cravings.
6. Monitor progress and celebrate successes: Keeping track of our drinking habits, such as using the Drink Tracker on the Reframe app, provides valuable insights into our patterns and triggers. Regularly assessing our progress and celebrating small victories—like achieving an alcohol-free day or sticking to our drink limits—can help reinforce our commitment to change and boost our confidence.
7. Be flexible and adaptable: Our journey to navigate gray area drinking might not be a linear path, and that's perfectly okay! We may encounter setbacks or face unexpected challenges, but it's essential to be kind to ourselves as we adjust to changes. If our initial strategies aren't working, we can remain open to trying new approaches or seeking professional guidance.

Breaking the Stigma

One of the most significant hurdles we might face when navigating gray area drinking is the stigma surrounding alcohol consumption. We might feel judged, misunderstood, or even ashamed of our drinking habits, which can hinder our progress and make it challenging to seek support. Furthermore, we may feel like we don’t “have it as bad” as those who are struggling with an alcohol use disorder.

To overcome this, it's vital that we create a culture of openness and understanding around gray area drinking. By acknowledging that gray area drinking is a common and complex issue, we can foster a more supportive environment, one in which we feel comfortable discussing our experiences and seeking help when needed. Above all, we have to remember that our struggles are valid, even if they don’t warrant a diagnosis.

So, let's break the stigma together! By sharing our stories, raising awareness, and showing empathy towards others who are navigating the gray area, we can build a stronger, more compassionate society.

As we journey through life, many of us discover, to our frustration, that not everything is black and white. Though it’s natural to want a clear-cut, “yes” or “no” answer to challenges and conundrums, many aspects of life have shades of gray. And our drinking habits are no exception! In this blog post, we’ll explore the fascinating and often misunderstood world of gray area drinking and offer tips on how to cope if this has been a challenge for you. Let’s dive right in!

Gray Area Drinking Defined

Gray area drinking (or grey area drinking) bridges the gap between being a casual, social drinker and having a diagnosable alcohol use disorder (AUD). We might find ourselves in this territory if we occasionally drink more than intended, feel guilty about our alcohol consumption, or use alcohol to cope with stress or emotions.

Gray area drinkers include men who drink up to 14 drinks per week or up to 4 drinks on any day. Men in this category typically consume more than 2 drinks on at least 1 day. Gray area drinkers also include women who drink up to 7 drinks per week or up to 3 drinks on any day. Women in this category typically consume more than 1 drink on at least 1 day.

People who find themselves in the gray area are able to stop drinking, but they struggle to do so. They may not have had a major health scare or a “wake-up” call, but excessive drinking has begun to take its toll on their lives and overall well-being.

Understanding gray area drinking is essential because it can help us recognize when our drinking habits might be a cause for concern, even if they don't fall into a neatly defined box. When we acknowledge the gray area, we empower ourselves to make informed decisions about our alcohol consumption and develop healthier alcohol-related behaviors.

The Research on Gray Area Drinking

Research has shown that alcohol consumption doesn't fit into a simple binary of "problem drinker" or "not a problem drinker." A 2011 study published in the Journal of Studies on Alcohol and Drugs found a continuum of alcohol use behaviors, with varying levels of risk and consequences. This spectrum ranges from low-risk drinking to AUD, with gray area drinking spanning the space in between.

Another study published in JAMA Psychiatry revealed that 18% of American college students suffered from “clinically significant alcohol-related problems in the past year.” Furthermore, the US Surgeon General and the US Department of Health and Human Services consider binge drinking a major public health problem. This suggests that a significant portion of us may be gray area drinkers, experiencing negative consequences from alcohol without being labeled as having an AUD.

Our Brains on Alcohol

It's not just about numbers and statistics. There's fascinating science at play when it comes to understanding gray area drinking. Alcohol affects our brains by interacting with our neurotransmitters, the chemical messengers responsible for transmitting signals between nerve cells.

Alcohol affects a drinker’s behavior as soon as it’s consumed. Consuming alcohol enhances the effects of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter. This leads to feelings of relaxation and reduced anxiety. Simultaneously, alcohol inhibits the excitatory neurotransmitter glutamate, which can slow down our cognitive functions and motor skills. These combined effects create the pleasurable sensation we often associate with drinking.

However, over time and with increased consumption, our brains adapt to these chemical changes. This can lead to tolerance (we require more alcohol to achieve the same effects) and dependence (our brains crave alcohol to function normally). Gray area drinkers may be at risk for developing these adaptations, potentially escalating their drinking habits.

Signs We Might Be a Gray Area Drinker

The next question we may be asking ourselves is: "Am I a gray area drinker?" It's a confusing space to navigate. And remember, even if we do fall into this space, the first step to lasting change is awareness. Here are some telling signs to look out for.

• Unfulfilled intentions: This is when we tell ourselves "I'll just have one," only to find our glass emptying multiple times. This dissonance between intent and behavior is a common trait among gray area drinkers. Sure, we didn't end up binge drinking, but we definitely drank more than we originally planned.
• Guilt or regret: If we wake up feeling guilty about the number of drinks we had the previous night, even when it didn't lead to any obvious negative consequences like a hangover or poor decisions, we might be in the gray zone. Guilt suggests that we’re aware your behavior might be straying from what we consider ideal or responsible.
• Reliance: Are we leaning on that glass of wine or pint of beer to unwind after a stressful day more often than not? If alcohol is our go-to stress reliever, it's worth reconsidering our relationship with drinking.
• Social FOMO: If we’re apprehensive about social gatherings without alcohol or we feel our social life would be less vibrant if we stopped drinking, this could be a sign of gray area drinking.
• Lingering health concerns: Maybe it's a slight but constant fatigue, a few extra pounds that won't go away, or a general feeling of sluggishness. While we haven't faced a significant health scare, we can't shake off the idea that alcohol may be impacting our well-being.
• Emotional buffering: If we’re reaching for that glass to avoid dealing with emotional discomfort, be it sadness, loneliness, or even boredom, we might be using alcohol as an emotional crutch. While it's not full-blown dependence, it's a relationship with alcohol worth scrutinizing.
• Preoccupation: If we catch ourselves frequently thinking about when we’ll have our next drink, even when we’re not drinking, that level of preoccupation may indicate a deeper issue.
• Justification: Do we find ourselves internally justifying why it's okay to have that extra glass or why we “deserve” to drink? Whether we call it "mommy's juice" or label it as “liquid courage,” these justifications may be masking a gray area relationship with alcohol.
• Lack of interest in other activities: When alcohol becomes a predominant theme in our social calendar or relaxation rituals, it might be taking up too much space in our life. If we’re not as interested in other activities that we once enjoyed, we should take note.
• Selective memory: Gray area drinkers often focus only on the fun aspects of drinking while ignoring the downsides. If we find ourselves selectively remembering only the good times associated with alcohol, it could be a way to avoid facing any potential issues.

Let's be clear: recognizing one or more of these signs in ourselves doesn't mean we have an Alcohol Use Disorder (AUD). What it does mean is that it may be time to evaluate our drinking habits and consider if they align with the life we want to lead. Acknowledging that we’re in the gray area isn't an indictment. It's an invitation for self-awareness and positive change.

How Does Gray Area Drinking Affect Our Health?

Just because gray area drinking doesn’t qualify as a full-blown disorder doesn’t mean that the behavior is free from adverse health outcomes. Here are some of the effects it can have on our health.

Physical Health Effects

We don't have to be a heavy drinker to experience stomach issues like bloating, indigestion, or acid reflux. Regularly reaching for that extra glass of wine could irritate our digestive system, leaving us uncomfortable more often than we’d like.

Additionally, calories in alcoholic drinks add up quickly, and those in the gray area may overlook this. This can sabotage weight loss efforts and put us at greater risk for conditions such as heart disease and diabetes.

Of course, we can’t skip over sleep. While alcohol may help us fall asleep quicker, it often disrupts our sleep cycle, affecting the quality of our rest. We might wake up feeling tired even after a full night's sleep. Over time, this sleep deprivation can impact our cognitive function and overall well-being.

Furthermore, consuming alcohol more frequently, even in moderate amounts, can suppress the immune system. We may find ourselves catching colds or viral infections more easily than before. Prolonged immune dysfunction can even put us at greater risk of developing certain autoimmune diseases or cancers.

Finally, alcohol has the potential to mess with our body's hormonal balance, which could lead to mood swings and reduced libido. While the effects might be subtle, they do add up over time.

Emotional Health Effects

Ever heard of the term “hangxiety?” Even moderate drinking can lead to feelings of anxiety the day after. If we’re consistently in the gray area, we might experience a steady level of anxiety that we can't quite put our finger on.

Alcohol also messes with our neurotransmitters, such as dopamine and serotonin. These fluctuations in our brain chemicals can result in emotional ups and downs. This moodiness can become an additional source of stress, as our emotional states become unpredictable and difficult to manage.

Furthermore, while we may not have drunken fights or arguments, the cumulative emotional toll can affect our interpersonal relationships. Mood swings, insensitive communication, or a lack of presence can contribute to frayed relationships over time.

Finally, drinking excessively also hurts our self-esteem. Whether it's the guilt, the compromised physical health, or the emotional turbulence, gray area drinking can subtly erode our self-esteem. We may not notice it initially, but over time, we might feel less confident and capable than we once did.

Navigating Gray Area Drinking

Being in the gray area doesn't mean we're powerless! In fact, it provides us with the opportunity to evaluate our relationship with alcohol and make conscious choices about our consumption. Here are a few tips to help us navigate the gray and establish healthier habits:

1. Practice mindful drinking: By tuning into our emotions and physical sensations when drinking, we can become more aware of how alcohol affects us. This heightened awareness can help us identify when our drinking might be veering into the gray area.
2. Set limits: Establishing boundaries around our alcohol consumption can reduce the likelihood of slipping into gray area drinking. Consider setting a limit on the number of drinks per occasion or committing to a specific number of alcohol-free days each week.
3. Seek support: There's strength in numbers! Connecting with others who share our goals for healthier drinking habits can help us stay accountable. Our 24/7 anonymous community forum was designed for this very reason. (Come join us!)
4. Find alternative coping strategies: Gray area drinking often arises from using alcohol to cope with stress, anxiety, or other uncomfortable emotions. By exploring alternative coping mechanisms like meditating, exercising, or engaging in hobbies, we can develop healthier ways to manage our emotions without relying on alcohol.
5. Prioritize self-care: Taking care of our mental, emotional, and physical well-being is crucial in our journey to navigate gray area drinking. Getting enough sleep, eating a balanced diet, and practicing self-compassion can help us build resilience and maintain a healthier relationship with alcohol. These behaviors also make us much less likely to give into cravings.
6. Monitor progress and celebrate successes: Keeping track of our drinking habits, such as using the Drink Tracker on the Reframe app, provides valuable insights into our patterns and triggers. Regularly assessing our progress and celebrating small victories—like achieving an alcohol-free day or sticking to our drink limits—can help reinforce our commitment to change and boost our confidence.
7. Be flexible and adaptable: Our journey to navigate gray area drinking might not be a linear path, and that's perfectly okay! We may encounter setbacks or face unexpected challenges, but it's essential to be kind to ourselves as we adjust to changes. If our initial strategies aren't working, we can remain open to trying new approaches or seeking professional guidance.

Breaking the Stigma

One of the most significant hurdles we might face when navigating gray area drinking is the stigma surrounding alcohol consumption. We might feel judged, misunderstood, or even ashamed of our drinking habits, which can hinder our progress and make it challenging to seek support. Furthermore, we may feel like we don’t “have it as bad” as those who are struggling with an alcohol use disorder.

To overcome this, it's vital that we create a culture of openness and understanding around gray area drinking. By acknowledging that gray area drinking is a common and complex issue, we can foster a more supportive environment, one in which we feel comfortable discussing our experiences and seeking help when needed. Above all, we have to remember that our struggles are valid, even if they don’t warrant a diagnosis.

So, let's break the stigma together! By sharing our stories, raising awareness, and showing empathy towards others who are navigating the gray area, we can build a stronger, more compassionate society.

Thinking about Changing Your Relationship With Alcohol This January — and Beyond? Reframe Is Here To Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Hindsight, as they say, is 20/20. And yet our bodies — and the changing circumstances of our lives — often send us subtle (or not-so-subtle) signs that it might be time to reassess and change course.

When it comes to alcohol, the signs that we might be drinking too much are too important to ignore. Let’s explore 8 of the most common ones in more detail and learn how we can tweak our habits for a healthier, more fulfilling life!

1. Depression: Beyond “The Blues”

One common misconception about alcohol is that it serves as a mood enhancer, or "liquid courage." However, while many people believe a drink might lift their spirits, the reverse is just as likely: as a depressant, alcohol can exacerbate sadness, lethargy, and hopelessness, leading to a vicious cycle with depressive symptoms and booze feeding into one another.

• Chemical reaction in the brain. Alcohol slows the functions of the central nervous system and alters the levels of neurotransmitters such as serotonin and dopamine — the “feel good” neurotransmitters — leading to shifts in mood.
• The emotional rollercoaster. While we may initially feel a sense of euphoria or relief, as alcohol wears off, it can cause a significant drop in mood. This dip can be even more severe for those already prone to depression.
• Impact on sleep. Booze can interfere with our sleep patterns. Lack of quality sleep, in turn, is a known contributor to depression symptoms.

Chronic Drinking and Mental Health 

Regular overconsumption of alcohol can lead to relationship conflicts, work difficulties, or financial troubles, all of which can increase stress and depression. It can also reduce the effectiveness of antidepressants, making it harder for patients to find relief from their symptoms.

2. Frequent Blackouts: When Memories Go Missing

Blackouts — periods of time that seem to be erased from our memory — occur when we consume a large amount of alcohol within a short time. If they happen frequently, they can harm our brain and memory functions. It's alarming how common blackouts are, and how often they're brushed aside — in reality, they are no joke, especially if they happen frequently.

Understanding Blackouts

Contrary to common misconception, blackouts are not the same as passing out from alcohol consumption. A blackout is an episode of amnesia during which a person cannot recall events that happened while they were intoxicated, even though they were awake and functioning during that time. Scientists draw a distinction between two types of blackouts: "en bloc," involving a complete inability to recall events, and "fragmentary," referring to spotty memories that might return with cues.

Blackouts result from alcohol inhibiting the ability of the hippocampus to form new long-term memories. While we might be able to participate in conversations and even perform complex tasks, these events don’t get encoded into long-term memory storage.

Not everyone will experience a blackout at the same level of intoxication. Factors such as drinking on an empty stomach, drinking rapidly, fatigue, and even genetics can play a role. Moreover, it’s a myth that only those with alcohol dependency experience blackouts — even moderate drinkers can have them, especially if they have lots of drinks in a row.

Risky Business

Blackouts put us at risk. From injuries to risky behaviors such as unprotected intimacy or driving, the inability to remember can spell trouble. And it's not just about the immediate risks — consistent blackouts can lead to brain damage and cognitive deficits over time.

Recognizing and accepting the occurrence of frequent blackouts is crucial. These episodes are clear signals from our brain: the way we’re drinking isn't safe!

3. Increased Alcohol Tolerance: When “Holding Your Liquor” Isn’t Something To Brag About

Alcohol tolerance is often worn as a badge of honor in some social circles: "I can drink everyone under the table!" or "It takes a lot to get me buzzed." But what does it really mean to have a high tolerance, and why should we be concerned?

Decoding Alcohol Tolerance 

Alcohol tolerance develops when frequent alcohol consumption leads us to need more alcohol to achieve the same effects we once experienced with smaller quantities. This means, over time, we might find ourselves drinking more to get the same buzz or relaxation that a single drink once provided.

Tolerance develops as the body's way of adapting to regular and heavy alcohol consumption. The liver becomes more efficient at metabolizing alcohol, and the brain adjusts its neurotransmitter activity in response to the frequent presence of alcohol. This doesn’t mean the body is processing alcohol in a healthier way; it’s merely adjusting to the regular intake and putting other important functions on hold.

Dangers of Increased Tolerance

A heightened tolerance can be deceiving. While we might feel less intoxicated or impaired, alcohol's effect on coordination, judgment, and reaction times remains just as real. This discrepancy can lead to dangerous situations: for example, we might think that we’re okay to drive when we’re not. Also, consuming large amounts floods the body with more alcohol, which can accelerate damage to the liver, heart, and other organs.

Finally, increasing tolerance can be a sign of alcohol dependency. As tolerance increases, we might find ourselves drinking more to avoid withdrawal symptoms rather than to get a buzz, which becomes more and more elusive — a clear sign that the body has become dependent on alcohol.

Reversing The Trend

The good news is that cutting back or taking a break from alcohol can help reset our tolerance levels. However, anyone who has developed a strong dependency should proceed with caution, as sudden cessation can lead to severe and possibly dangerous withdrawal symptoms, such as seizures. Experiencing withdrawal is in itself a sign we’ve been drinking too much — one that we’ll explore next.

4. Withdrawal Symptoms: Beyond a “Bad Hangover”

"Oh, it's just a hangover." This is a phrase we often hear after a night of heavy drinking. But sometimes, what people brush off as a simple hangover could be the early signs of alcohol withdrawal. This distinction is crucial, as withdrawal symptoms are a clear sign of alcohol dependence. It isn’t just about “wanting” a drink — it’s a physiological response indicating that the body needs booze to function normally.

Defining Withdrawal

Alcohol withdrawal refers to the symptoms that can occur when a person who has regularly been drinking excessive amounts of alcohol suddenly stops or reduces their intake. It happens because the central nervous system becomes hyperexcitable when alcohol is no longer suppressing its activity.

While symptoms vary from person to person, there are several typical ones:

• Anxiety or nervousness. As a depressant, alcohol relaxes the nervous system. Without it, those who have become dependent can get anxious or jittery.
• Tremors (shakes). Tremors can start a few hours after the last drink and get worse over 48 to 72 hours.
• Mood swings. These can range from irritability to extreme agitation.
• Nausea and vomiting. These symptoms can come with a heightened sensitivity to light and sound.
• Sweating or rapid heartbeat. This is how the body physically reacts to the sudden removal of a depressant.
• Headache. Often throbbing and persistent, it is usually more prolonged than a hangover headache.
• Insomnia. Despite feeling exhausted, many people find it difficult to sleep during withdrawal.

Severe Symptoms

In some cases, we may experience more severe and dangerous symptoms like hallucinations, seizures, and a condition called delirium tremens (characterized by confusion, rapid heartbeat, and fever). Symptoms can start as early as 6 hours after the last drink and can peak around 24-72 hours later. For some, withdrawal symptoms can persist for weeks.

Professional help is key in the case of severe withdrawal symptoms, as they can be dangerous and even life-threatening. Gradual reduction under medical supervision or specific treatments can make the process safer and more comfortable.

5. Neglecting Responsibilities: Putting Life on the Back Burner

Whether it's commitments at work, household chores, or maintaining social relationships, there's always something on our to-do list. However, when alcohol starts creeping into daily routines, we might find ourselves dropping the ball in some of those areas. Work tasks piling up? No time for events or hobbies we once loved? Alcohol might be taking more control of our lives than we realize.

The shift can often be subtle — perhaps a hangover makes us call in sick for work or skip an important family event. Over time, however, these isolated incidents can morph into a pattern as alcohol consumption or its aftereffects consistently interfere with daily tasks and responsibilities

Chronic alcohol consumption often leads to problems at work:

• Decreased productivity. Feeling lethargic or mentally foggy the day after can slow us down.
• Increased absenteeism. Whether it's due to hangovers or spending more time drinking, absenteeism can spike.
• Missed deadlines. Alcohol can mess with our ability to manage time efficiently, leading to delays and missed commitments.
• Damaged professional relationships. If colleagues or superiors notice the trend, it can strain workplace relationships.

As for home life and relationships, there are several common patterns here as well:

• Household neglect. Regular chores like cleaning, paying bills, or even grocery shopping might take a back seat.
• Strained family relationships. Missing family events, forgetting important dates, or not being present for loved ones can strain ties.
• Parenting concerns. For those with kids, excessive drinking might mean missing school events, not helping with homework, or being less emotionally available.
• Social commitments. Prioritizing drinking or recovering from its effects can lead to declining invitations, missing social gatherings, or forgetting commitments made to friends.

These signs are a wake-up call. If the scales seem tipped towards alcohol more often than not, it might be time to reassess our drinking habits before our relationships, careers, and personal growth take a serious hit.

6. Sleep Disturbances: Rhythm Disrupted

Contrary to popular belief, a nightcap isn’t a ticket to dreamland, and feeling tired in spite of clocking in 8 or more hours can be a sign that our drinking habits might be getting out of hand.

• Disruptor in disguise. Alcohol can, indeed, reduce the time it takes to nod off due to its sedative properties. However, this is just the beginning of the story — science shows that alcohol has negative effects on sleep.
• Deep sleep and REM. Sleep is broadly divided into two categories — non-REM (deep sleep) and REM (rapid eye movement) that involves dreaming and is restorative for the body and mind. While alcohol can increase deep sleep in the first half of the night, it dramatically reduces the REM stage that typically occurs later, leading to disrupted, fragmented sleep and fewer dreams due to more frequent awakenings and a harder time getting back to sleep.
• Exacerbation of sleep disorders. By relaxing the muscles of the throat, alcohol can worsen conditions such as sleep apnea (in which breathing stops and starts during the night). It leads to more frequent and prolonged breathing interruptions.

The Cycle of Sleep Disturbance

Over time, sleep that has been disrupted by booze can lead to increased stress and anxiety, making us turn to alcohol again for relief and creating a vicious cycle. And while sleep disturbances might seem minor compared to other signs of excessive drinking, they can lead to more significant health problems, including weakened immunity, weight gain, and increased risk of chronic diseases.

7. Increased Risky Behavior: “I Can’t Believe I Did That!”

From selecting a breakfast cereal to choosing a career path, our decision-making process is grounded in a mix of logic, experience, and intuition. However, excessive drinking can throw a wrench into this process, leading to risky behavior. If we find ourselves taking unnecessary risks — whether that’s driving under the influence or engaging in other dangerous activities — it's a red flag!

The Brain on Booze

Alcohol affects the brain's frontal lobes, which are responsible for decision-making, judgment, impulse control, and reasoning. When these functions are impaired, the chances of making risky choices skyrocket.

While there’s no end to the variety of risky behaviors, these common ones often show up when alcohol runs the show:

• Driving under the influence. The slowed reaction times and impaired judgment can have catastrophic outcomes, not just for the driver but for everyone else on the road.
• Unprotected sex. Impaired decision-making can lead to unprotected encounters, increasing the risk of unintended pregnancies and sexually transmitted infections.
• Physical altercations. Alcohol lowers inhibitions and increases aggression, leading to fights or confrontations that we might typically avoid.
• Financial impulsivity. Going on a shopping binge or gambling can seem more enticing when under the influence.

The Domino Effect

The consequences of risky behaviors aren’t just about immediate outcomes, and one risky behavior can set off a chain of events with long-term implications for personal relationships, mental health, and overall life trajectory. For instance, a DUI could lead to legal troubles, loss of a driver's license, or job loss.

If we find that our nights of drinking often culminate in stories of "I can't believe I did that!" it's worth pausing and considering the role alcohol plays in these choices. While stories can be retold and laughed off, the consequences of risky behaviors are no joke.

8. Physical Health Issues: When the Body Says “Enough Is Enough”

The human body is a remarkable, intricate machine that can heal tiny cuts, fend off invaders, and even grow new life. But just like any piece of intricate machinery, it can suffer damage if not treated right.

Excessive drinking can lead to a slew of health issues, all of which serve as red flags that it’s time to reassess our drinking habits: 

• Liver distress. The liver is a powerhouse organ responsible for detoxifying substances, including alcohol. Consistent heavy drinking can strain the liver, leading to fatty liver disease, alcoholic hepatitis, fibrosis, and cirrhosis.
• Heart health. Excessive alcohol can lead to high blood pressure, cardiomyopathy (a condition where the heart muscle weakens), irregular heartbeats, and stroke.
• Digestive system troubles. Chronic drinking can lead to inflammation of the pancreas (pancreatitis), which can impact digestion. There's also an increased risk of cancers of the mouth, throat, esophagus, liver, and colon.
• Immune system glitches. Overindulgence can weaken the immune system, making the body more susceptible to disease. This can lead to increased susceptibility to pneumonia and tuberculosis, among other conditions.
• Bone health. Alcohol can interfere with the body's ability to produce new bone, leading to a higher risk of fractures and osteoporosis over time.
• A visible impact. Beyond internal systems, alcohol can affect our outward appearance, causing dry skin, weight gain, and conditions such as rosacea.

Action Steps: Take Control!

It's never too late to tune into these signals and take proactive steps! The body is extremely resilient, and even small changes make a difference.

• Daily reflections. Take a few minutes each day to jot down how you felt after drinking. Over time, patterns will emerge. The self-awareness developed this way can be a powerful tool in understanding your habits.
• Alcohol-free days. Designate certain days of the week as alcohol-free. These breaks can both reduce consumption and give your body a well-needed rest.
• Mindful drinking. When you choose to drink, do so mindfully. Sip slowly, savor the taste, and be present. This helps reduce the quantity consumed.
• Replace the habit. Find a new activity to edge out the booze. Maybe it’s picking up a hobby, joining a class, or even just taking a walk.
• Reach out. If you're feeling overwhelmed, talk to someone. Whether it's a friend, family member, support group, or professional, a supportive ear can make a difference.
• Stay informed. Educate yourself on the effects of alcohol. Knowing the science and the potential harms can be a great motivator.
• Download Reframe. For science-backed methods and support at your fingertips, consider using the Reframe app! A structured program can provide the guidance and resources you need.

Taking Charge

Taking the first step to recognize and understand your relationship with alcohol is monumental. Every journey begins with that single step, and you've already taken the first one by being here. In the end, it’s all about tapping into your own intuition to recognize when it’s time for a shift. After all, in the words of writer and entrepreneur Jim Rohn, “Take care of your body. It's the only place you have to live.”

Hindsight, as they say, is 20/20. And yet our bodies — and the changing circumstances of our lives — often send us subtle (or not-so-subtle) signs that it might be time to reassess and change course.

When it comes to alcohol, the signs that we might be drinking too much are too important to ignore. Let’s explore 8 of the most common ones in more detail and learn how we can tweak our habits for a healthier, more fulfilling life!

1. Depression: Beyond “The Blues”

One common misconception about alcohol is that it serves as a mood enhancer, or "liquid courage." However, while many people believe a drink might lift their spirits, the reverse is just as likely: as a depressant, alcohol can exacerbate sadness, lethargy, and hopelessness, leading to a vicious cycle with depressive symptoms and booze feeding into one another.

• Chemical reaction in the brain. Alcohol slows the functions of the central nervous system and alters the levels of neurotransmitters such as serotonin and dopamine — the “feel good” neurotransmitters — leading to shifts in mood.
• The emotional rollercoaster. While we may initially feel a sense of euphoria or relief, as alcohol wears off, it can cause a significant drop in mood. This dip can be even more severe for those already prone to depression.
• Impact on sleep. Booze can interfere with our sleep patterns. Lack of quality sleep, in turn, is a known contributor to depression symptoms.

Chronic Drinking and Mental Health 

Regular overconsumption of alcohol can lead to relationship conflicts, work difficulties, or financial troubles, all of which can increase stress and depression. It can also reduce the effectiveness of antidepressants, making it harder for patients to find relief from their symptoms.

2. Frequent Blackouts: When Memories Go Missing

Blackouts — periods of time that seem to be erased from our memory — occur when we consume a large amount of alcohol within a short time. If they happen frequently, they can harm our brain and memory functions. It's alarming how common blackouts are, and how often they're brushed aside — in reality, they are no joke, especially if they happen frequently.

Understanding Blackouts

Contrary to common misconception, blackouts are not the same as passing out from alcohol consumption. A blackout is an episode of amnesia during which a person cannot recall events that happened while they were intoxicated, even though they were awake and functioning during that time. Scientists draw a distinction between two types of blackouts: "en bloc," involving a complete inability to recall events, and "fragmentary," referring to spotty memories that might return with cues.

Blackouts result from alcohol inhibiting the ability of the hippocampus to form new long-term memories. While we might be able to participate in conversations and even perform complex tasks, these events don’t get encoded into long-term memory storage.

Not everyone will experience a blackout at the same level of intoxication. Factors such as drinking on an empty stomach, drinking rapidly, fatigue, and even genetics can play a role. Moreover, it’s a myth that only those with alcohol dependency experience blackouts — even moderate drinkers can have them, especially if they have lots of drinks in a row.

Risky Business

Blackouts put us at risk. From injuries to risky behaviors such as unprotected intimacy or driving, the inability to remember can spell trouble. And it's not just about the immediate risks — consistent blackouts can lead to brain damage and cognitive deficits over time.

Recognizing and accepting the occurrence of frequent blackouts is crucial. These episodes are clear signals from our brain: the way we’re drinking isn't safe!

3. Increased Alcohol Tolerance: When “Holding Your Liquor” Isn’t Something To Brag About

Alcohol tolerance is often worn as a badge of honor in some social circles: "I can drink everyone under the table!" or "It takes a lot to get me buzzed." But what does it really mean to have a high tolerance, and why should we be concerned?

Decoding Alcohol Tolerance 

Alcohol tolerance develops when frequent alcohol consumption leads us to need more alcohol to achieve the same effects we once experienced with smaller quantities. This means, over time, we might find ourselves drinking more to get the same buzz or relaxation that a single drink once provided.

Tolerance develops as the body's way of adapting to regular and heavy alcohol consumption. The liver becomes more efficient at metabolizing alcohol, and the brain adjusts its neurotransmitter activity in response to the frequent presence of alcohol. This doesn’t mean the body is processing alcohol in a healthier way; it’s merely adjusting to the regular intake and putting other important functions on hold.

Dangers of Increased Tolerance

A heightened tolerance can be deceiving. While we might feel less intoxicated or impaired, alcohol's effect on coordination, judgment, and reaction times remains just as real. This discrepancy can lead to dangerous situations: for example, we might think that we’re okay to drive when we’re not. Also, consuming large amounts floods the body with more alcohol, which can accelerate damage to the liver, heart, and other organs.

Finally, increasing tolerance can be a sign of alcohol dependency. As tolerance increases, we might find ourselves drinking more to avoid withdrawal symptoms rather than to get a buzz, which becomes more and more elusive — a clear sign that the body has become dependent on alcohol.

Reversing The Trend

The good news is that cutting back or taking a break from alcohol can help reset our tolerance levels. However, anyone who has developed a strong dependency should proceed with caution, as sudden cessation can lead to severe and possibly dangerous withdrawal symptoms, such as seizures. Experiencing withdrawal is in itself a sign we’ve been drinking too much — one that we’ll explore next.

4. Withdrawal Symptoms: Beyond a “Bad Hangover”

"Oh, it's just a hangover." This is a phrase we often hear after a night of heavy drinking. But sometimes, what people brush off as a simple hangover could be the early signs of alcohol withdrawal. This distinction is crucial, as withdrawal symptoms are a clear sign of alcohol dependence. It isn’t just about “wanting” a drink — it’s a physiological response indicating that the body needs booze to function normally.

Defining Withdrawal

Alcohol withdrawal refers to the symptoms that can occur when a person who has regularly been drinking excessive amounts of alcohol suddenly stops or reduces their intake. It happens because the central nervous system becomes hyperexcitable when alcohol is no longer suppressing its activity.

While symptoms vary from person to person, there are several typical ones:

• Anxiety or nervousness. As a depressant, alcohol relaxes the nervous system. Without it, those who have become dependent can get anxious or jittery.
• Tremors (shakes). Tremors can start a few hours after the last drink and get worse over 48 to 72 hours.
• Mood swings. These can range from irritability to extreme agitation.
• Nausea and vomiting. These symptoms can come with a heightened sensitivity to light and sound.
• Sweating or rapid heartbeat. This is how the body physically reacts to the sudden removal of a depressant.
• Headache. Often throbbing and persistent, it is usually more prolonged than a hangover headache.
• Insomnia. Despite feeling exhausted, many people find it difficult to sleep during withdrawal.

Severe Symptoms

In some cases, we may experience more severe and dangerous symptoms like hallucinations, seizures, and a condition called delirium tremens (characterized by confusion, rapid heartbeat, and fever). Symptoms can start as early as 6 hours after the last drink and can peak around 24-72 hours later. For some, withdrawal symptoms can persist for weeks.

Professional help is key in the case of severe withdrawal symptoms, as they can be dangerous and even life-threatening. Gradual reduction under medical supervision or specific treatments can make the process safer and more comfortable.

5. Neglecting Responsibilities: Putting Life on the Back Burner

Whether it's commitments at work, household chores, or maintaining social relationships, there's always something on our to-do list. However, when alcohol starts creeping into daily routines, we might find ourselves dropping the ball in some of those areas. Work tasks piling up? No time for events or hobbies we once loved? Alcohol might be taking more control of our lives than we realize.

The shift can often be subtle — perhaps a hangover makes us call in sick for work or skip an important family event. Over time, however, these isolated incidents can morph into a pattern as alcohol consumption or its aftereffects consistently interfere with daily tasks and responsibilities

Chronic alcohol consumption often leads to problems at work:

• Decreased productivity. Feeling lethargic or mentally foggy the day after can slow us down.
• Increased absenteeism. Whether it's due to hangovers or spending more time drinking, absenteeism can spike.
• Missed deadlines. Alcohol can mess with our ability to manage time efficiently, leading to delays and missed commitments.
• Damaged professional relationships. If colleagues or superiors notice the trend, it can strain workplace relationships.

As for home life and relationships, there are several common patterns here as well:

• Household neglect. Regular chores like cleaning, paying bills, or even grocery shopping might take a back seat.
• Strained family relationships. Missing family events, forgetting important dates, or not being present for loved ones can strain ties.
• Parenting concerns. For those with kids, excessive drinking might mean missing school events, not helping with homework, or being less emotionally available.
• Social commitments. Prioritizing drinking or recovering from its effects can lead to declining invitations, missing social gatherings, or forgetting commitments made to friends.

These signs are a wake-up call. If the scales seem tipped towards alcohol more often than not, it might be time to reassess our drinking habits before our relationships, careers, and personal growth take a serious hit.

6. Sleep Disturbances: Rhythm Disrupted

Contrary to popular belief, a nightcap isn’t a ticket to dreamland, and feeling tired in spite of clocking in 8 or more hours can be a sign that our drinking habits might be getting out of hand.

• Disruptor in disguise. Alcohol can, indeed, reduce the time it takes to nod off due to its sedative properties. However, this is just the beginning of the story — science shows that alcohol has negative effects on sleep.
• Deep sleep and REM. Sleep is broadly divided into two categories — non-REM (deep sleep) and REM (rapid eye movement) that involves dreaming and is restorative for the body and mind. While alcohol can increase deep sleep in the first half of the night, it dramatically reduces the REM stage that typically occurs later, leading to disrupted, fragmented sleep and fewer dreams due to more frequent awakenings and a harder time getting back to sleep.
• Exacerbation of sleep disorders. By relaxing the muscles of the throat, alcohol can worsen conditions such as sleep apnea (in which breathing stops and starts during the night). It leads to more frequent and prolonged breathing interruptions.

The Cycle of Sleep Disturbance

Over time, sleep that has been disrupted by booze can lead to increased stress and anxiety, making us turn to alcohol again for relief and creating a vicious cycle. And while sleep disturbances might seem minor compared to other signs of excessive drinking, they can lead to more significant health problems, including weakened immunity, weight gain, and increased risk of chronic diseases.

7. Increased Risky Behavior: “I Can’t Believe I Did That!”

From selecting a breakfast cereal to choosing a career path, our decision-making process is grounded in a mix of logic, experience, and intuition. However, excessive drinking can throw a wrench into this process, leading to risky behavior. If we find ourselves taking unnecessary risks — whether that’s driving under the influence or engaging in other dangerous activities — it's a red flag!

The Brain on Booze

Alcohol affects the brain's frontal lobes, which are responsible for decision-making, judgment, impulse control, and reasoning. When these functions are impaired, the chances of making risky choices skyrocket.

While there’s no end to the variety of risky behaviors, these common ones often show up when alcohol runs the show:

• Driving under the influence. The slowed reaction times and impaired judgment can have catastrophic outcomes, not just for the driver but for everyone else on the road.
• Unprotected sex. Impaired decision-making can lead to unprotected encounters, increasing the risk of unintended pregnancies and sexually transmitted infections.
• Physical altercations. Alcohol lowers inhibitions and increases aggression, leading to fights or confrontations that we might typically avoid.
• Financial impulsivity. Going on a shopping binge or gambling can seem more enticing when under the influence.

The Domino Effect

The consequences of risky behaviors aren’t just about immediate outcomes, and one risky behavior can set off a chain of events with long-term implications for personal relationships, mental health, and overall life trajectory. For instance, a DUI could lead to legal troubles, loss of a driver's license, or job loss.

If we find that our nights of drinking often culminate in stories of "I can't believe I did that!" it's worth pausing and considering the role alcohol plays in these choices. While stories can be retold and laughed off, the consequences of risky behaviors are no joke.

8. Physical Health Issues: When the Body Says “Enough Is Enough”

The human body is a remarkable, intricate machine that can heal tiny cuts, fend off invaders, and even grow new life. But just like any piece of intricate machinery, it can suffer damage if not treated right.

Excessive drinking can lead to a slew of health issues, all of which serve as red flags that it’s time to reassess our drinking habits: 

• Liver distress. The liver is a powerhouse organ responsible for detoxifying substances, including alcohol. Consistent heavy drinking can strain the liver, leading to fatty liver disease, alcoholic hepatitis, fibrosis, and cirrhosis.
• Heart health. Excessive alcohol can lead to high blood pressure, cardiomyopathy (a condition where the heart muscle weakens), irregular heartbeats, and stroke.
• Digestive system troubles. Chronic drinking can lead to inflammation of the pancreas (pancreatitis), which can impact digestion. There's also an increased risk of cancers of the mouth, throat, esophagus, liver, and colon.
• Immune system glitches. Overindulgence can weaken the immune system, making the body more susceptible to disease. This can lead to increased susceptibility to pneumonia and tuberculosis, among other conditions.
• Bone health. Alcohol can interfere with the body's ability to produce new bone, leading to a higher risk of fractures and osteoporosis over time.
• A visible impact. Beyond internal systems, alcohol can affect our outward appearance, causing dry skin, weight gain, and conditions such as rosacea.

Action Steps: Take Control!

It's never too late to tune into these signals and take proactive steps! The body is extremely resilient, and even small changes make a difference.

• Daily reflections. Take a few minutes each day to jot down how you felt after drinking. Over time, patterns will emerge. The self-awareness developed this way can be a powerful tool in understanding your habits.
• Alcohol-free days. Designate certain days of the week as alcohol-free. These breaks can both reduce consumption and give your body a well-needed rest.
• Mindful drinking. When you choose to drink, do so mindfully. Sip slowly, savor the taste, and be present. This helps reduce the quantity consumed.
• Replace the habit. Find a new activity to edge out the booze. Maybe it’s picking up a hobby, joining a class, or even just taking a walk.
• Reach out. If you're feeling overwhelmed, talk to someone. Whether it's a friend, family member, support group, or professional, a supportive ear can make a difference.
• Stay informed. Educate yourself on the effects of alcohol. Knowing the science and the potential harms can be a great motivator.
• Download Reframe. For science-backed methods and support at your fingertips, consider using the Reframe app! A structured program can provide the guidance and resources you need.

Taking Charge

Taking the first step to recognize and understand your relationship with alcohol is monumental. Every journey begins with that single step, and you've already taken the first one by being here. In the end, it’s all about tapping into your own intuition to recognize when it’s time for a shift. After all, in the words of writer and entrepreneur Jim Rohn, “Take care of your body. It's the only place you have to live.”

Take Control of Your Drinking With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

We’ve all been there: we tell ourselves we’re only going to have one drink. But one becomes two, two becomes three, and before we know it, we’ve lost count. The next morning, we wake up feeling hungover, regretful, and disappointed in ourselves for not being able to “drink responsibly.”

So, what gives? Why, despite our best intentions, is it so hard to control our drinking? In this post, we’ll explore why it can be hard to control our drinking, and what we can do about it. Let’s get started!

How Does Alcohol Affect Our Brain Chemistry?

How does alcohol affect our brain to make it so difficult to control our drinking? Repeated alcohol use creates a chemical imbalance, making it harder for our brain to function as it once did. As a result, it becomes harder to rein in our drinking. Let’s take a closer look at how this happens.

The Problem With Dopamine

When alcohol first enters our system, it promotes the release of dopamine — a neurotransmitter integral to our brain’s reward system. Dopamine is known as the “feel good” chemical because it creates feelings of happiness and pleasure. This is why we get that euphoric sensation as soon as we start drinking.

However, with repeated exposure to alcohol, our dopamine response can become dysregulated. Eventually, the same amount of alcohol may no longer result in the same level of dopamine release in our brain, causing us to drink more to achieve the same effect. 

This can set the stage for dependence, as the brain starts associating alcohol consumption with pleasure and reward, leading to cravings and increased use. The more our brain makes this connection, the harder it is to cut back on alcohol and control our drinking. If this association becomes strong enough, even just the thought of having a drink can increase our dopamine levels. 

As we continue to increase the amount of alcohol we consume — and the frequency with which we consume it — alcohol begins changing the way that parts of our brain function, altering our brain chemistry more and more. 

Eventually, we begin to feel as if we need alcohol to feel normal. The experience is similar to being hungry when we haven’t eaten. And just like being hungry, the longer we wait, the more intense the hunger and pains become. Similarly, the longer we go without drinking, the more our brain craves alcohol to feel normal.

The Problem With GABA and Glutamate

But dopamine is only part of the story. Alcohol also affects both excitatory and inhibitory neurotransmitters within the brain. More specifically, alcohol increases our brain’s transmission of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that helps us feel calmer and more relaxed. This substance acts like a brake, slowing brain activity. As we drink, we're essentially applying more pressure to that brake, leading to a feeling of relaxation. 

On the other end of the spectrum, alcohol inhibits glutamate, an excitatory neurotransmitter that increases brain activity and energy levels. When glutamate is inhibited, we experience a decrease in neural activity and slowed brain processing. If glutamate is our brain’s gas pedal, speeding us up and stressing us out, drinking alcohol takes our foot off the pedal.

The problem, however, is that repeated drinking throws off our brain’s equilibrium by inhibiting glutamate (which would speed us up) and increasing GABA (which further slows us down). This chemical imbalance, which leads to impaired GABA and glutamate signaling, weakens our ability to deny strong urges. In other words, no matter how much willpower we exert, we’ll still have trouble controlling our alcohol consumption.

The Good News About Our Brain

So are we entirely helpless? Not quite! Fortunately, our brain is resilient; it has a remarkable ability to repair itself. In fact, our brain can change and grow new neural pathways through a process called neuroplasticity. 

Research shows that when we cut back or quit drinking, the actual structure of our brain starts to recover, growing new cells to repair damage. This leads to improved functioning in many areas, from focus and memory to decision making. 

Cutting back on alcohol also helps normalize dopamine, GABA, and glutamate levels. As our brain starts to heal and these important neurotransmitters come into balance, our urge to drink diminishes.

It’s important to note that while our brain does have the ability to repair itself, long-term, heavy consumption of alcohol can cause damage that may be irreversible. This is why the sooner we can get a hold of our drinking, the better. 

Tips To Control Your Drinking

So, how can you start controlling your drinking? First and foremost, remember that cutting back on alcohol is a process that requires time and patience. It may not always be easy (especially at first!). But over time, the physical and mental health benefits make the effort worthwhile. 

With that in mind, here are eight steps to help us control our drinking:

1. Write down your why. One of the most important things you can do for yourself is to identify why you want to cut back on your drinking. Make a list of all the reasons you’re trying to control your drinking — whether it’s for your health, improving your relationships, or to get better sleep. Write these reasons down on paper and put them in a visible spot, such as on your fridge, bathroom mirror, or computer monitor. 
2. Let your friends and family know. We should treat changing our relationship with alcohol the same as we would any other major life change. That means we should tell our friends and family about it, so they can best support us. For instance, they can help hold us accountable when our goal is to stick to two drinks at a party. And they can also refrain from offering us more alcohol if we tell them we’re trying hard to drink more mindfully.
3. Have a prevention plan in place. As with anything, prevention is key, as it can keep problems from arising further down the road. When it comes to cutting back on alcohol, it’s important to have a prevention plan to help us take action when inevitable challenges arise (like cravings, triggers, or peer pressure). For instance, we can create a list of people we can reach out to when we need a distraction from a craving or when we need an excuse to leave a party early. We can also keep non-alcoholic beverages on hand and bring them with us to social events.
4. Understand your triggers. Triggers can push us to lose control of our drinking, so it’s important to identify them. They can involve anything that provokes our emotions or our senses in a way that elicits a desire to drink. For example, we might feel triggered when we smell pizza because we associate it with beer, or we might have an urge to drink when we’re angry. When we understand our triggers, we begin to exercise greater power over them. Over time, we can instead turn to healthier coping mechanisms — like taking a few deep breaths, finding a replacement beverage, or calling a friend — when triggers pop up.
5. Practice assertive communication: We often lose control of how much we drink because we have trouble saying “no” when somebody offers us a drink, or encourages us to have “just one more.” Be prepared ahead of time with what you’re going to say if this happens. For instance, you might say, “No thanks, I’m only having one tonight,” or, “No, I have a lot to get done tomorrow and want to be feeling my best.” And remember, a “no” is not just a “no” to alcohol — it’s also a “yes” to a healthier mind and lifestyle. If someone is particularly pushy, stand your ground! You can even say, “No thanks, but I’d love to have a mocktail with you.”
6. Track your drinks. A lot of the time, we lose control of how much we drink because we lack proper accountability. That’s where drink tracking comes in. As its name implies, this means tracking how much we drink over the course of a day, week, or month. At Reframe, we make drink tracking easy through our in-app Drink Tracker. This tool can help you customize your drink limits and collect data on your progress over time.
7. Find new ways to socialize. If drinking is a big part of your social life, try exploring other activities and hobbies that don’t involve alcohol. There’s a world of alcohol-free activities out there: meditation or yoga, drawing or photography, a new type of exercise class, or any number of book clubs. Exposure to new things helps fill the time we might formerly have spent drinking while connecting us with like-minded individuals. 
8. Keep at it. If our drinking gets out of hand one night, it’s tempting to wallow in shame and regret. Don’t do this! Cutting back on alcohol is not a linear process, and we are bound to slip up. Show yourself some compassion and keep moving forward. Ask yourself what you can learn from the slip — and what you can do to prevent it from occurring again. 

The Bottom Line

Why is it so hard to quit drinking? It’s not because of our willpower. Regularly consuming alcohol alters our brain chemistry and structure, which is why we might have a hard time controlling our drinking. Thankfully, cutting back on alcohol or eliminating it entirely can help “reset” the brain and bring things back into balance. While breaking free from alcohol’s pull might not be easy, we can take back control with time, patience, and continued practice. 

If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits. 

We’ve all been there: we tell ourselves we’re only going to have one drink. But one becomes two, two becomes three, and before we know it, we’ve lost count. The next morning, we wake up feeling hungover, regretful, and disappointed in ourselves for not being able to “drink responsibly.”

So, what gives? Why, despite our best intentions, is it so hard to control our drinking? In this post, we’ll explore why it can be hard to control our drinking, and what we can do about it. Let’s get started!

How Does Alcohol Affect Our Brain Chemistry?

How does alcohol affect our brain to make it so difficult to control our drinking? Repeated alcohol use creates a chemical imbalance, making it harder for our brain to function as it once did. As a result, it becomes harder to rein in our drinking. Let’s take a closer look at how this happens.

The Problem With Dopamine

When alcohol first enters our system, it promotes the release of dopamine — a neurotransmitter integral to our brain’s reward system. Dopamine is known as the “feel good” chemical because it creates feelings of happiness and pleasure. This is why we get that euphoric sensation as soon as we start drinking.

However, with repeated exposure to alcohol, our dopamine response can become dysregulated. Eventually, the same amount of alcohol may no longer result in the same level of dopamine release in our brain, causing us to drink more to achieve the same effect. 

This can set the stage for dependence, as the brain starts associating alcohol consumption with pleasure and reward, leading to cravings and increased use. The more our brain makes this connection, the harder it is to cut back on alcohol and control our drinking. If this association becomes strong enough, even just the thought of having a drink can increase our dopamine levels. 

As we continue to increase the amount of alcohol we consume — and the frequency with which we consume it — alcohol begins changing the way that parts of our brain function, altering our brain chemistry more and more. 

Eventually, we begin to feel as if we need alcohol to feel normal. The experience is similar to being hungry when we haven’t eaten. And just like being hungry, the longer we wait, the more intense the hunger and pains become. Similarly, the longer we go without drinking, the more our brain craves alcohol to feel normal.

The Problem With GABA and Glutamate

But dopamine is only part of the story. Alcohol also affects both excitatory and inhibitory neurotransmitters within the brain. More specifically, alcohol increases our brain’s transmission of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that helps us feel calmer and more relaxed. This substance acts like a brake, slowing brain activity. As we drink, we're essentially applying more pressure to that brake, leading to a feeling of relaxation. 

On the other end of the spectrum, alcohol inhibits glutamate, an excitatory neurotransmitter that increases brain activity and energy levels. When glutamate is inhibited, we experience a decrease in neural activity and slowed brain processing. If glutamate is our brain’s gas pedal, speeding us up and stressing us out, drinking alcohol takes our foot off the pedal.

The problem, however, is that repeated drinking throws off our brain’s equilibrium by inhibiting glutamate (which would speed us up) and increasing GABA (which further slows us down). This chemical imbalance, which leads to impaired GABA and glutamate signaling, weakens our ability to deny strong urges. In other words, no matter how much willpower we exert, we’ll still have trouble controlling our alcohol consumption.

The Good News About Our Brain

So are we entirely helpless? Not quite! Fortunately, our brain is resilient; it has a remarkable ability to repair itself. In fact, our brain can change and grow new neural pathways through a process called neuroplasticity. 

Research shows that when we cut back or quit drinking, the actual structure of our brain starts to recover, growing new cells to repair damage. This leads to improved functioning in many areas, from focus and memory to decision making. 

Cutting back on alcohol also helps normalize dopamine, GABA, and glutamate levels. As our brain starts to heal and these important neurotransmitters come into balance, our urge to drink diminishes.

It’s important to note that while our brain does have the ability to repair itself, long-term, heavy consumption of alcohol can cause damage that may be irreversible. This is why the sooner we can get a hold of our drinking, the better. 

Tips To Control Your Drinking

So, how can you start controlling your drinking? First and foremost, remember that cutting back on alcohol is a process that requires time and patience. It may not always be easy (especially at first!). But over time, the physical and mental health benefits make the effort worthwhile. 

With that in mind, here are eight steps to help us control our drinking:

1. Write down your why. One of the most important things you can do for yourself is to identify why you want to cut back on your drinking. Make a list of all the reasons you’re trying to control your drinking — whether it’s for your health, improving your relationships, or to get better sleep. Write these reasons down on paper and put them in a visible spot, such as on your fridge, bathroom mirror, or computer monitor. 
2. Let your friends and family know. We should treat changing our relationship with alcohol the same as we would any other major life change. That means we should tell our friends and family about it, so they can best support us. For instance, they can help hold us accountable when our goal is to stick to two drinks at a party. And they can also refrain from offering us more alcohol if we tell them we’re trying hard to drink more mindfully.
3. Have a prevention plan in place. As with anything, prevention is key, as it can keep problems from arising further down the road. When it comes to cutting back on alcohol, it’s important to have a prevention plan to help us take action when inevitable challenges arise (like cravings, triggers, or peer pressure). For instance, we can create a list of people we can reach out to when we need a distraction from a craving or when we need an excuse to leave a party early. We can also keep non-alcoholic beverages on hand and bring them with us to social events.
4. Understand your triggers. Triggers can push us to lose control of our drinking, so it’s important to identify them. They can involve anything that provokes our emotions or our senses in a way that elicits a desire to drink. For example, we might feel triggered when we smell pizza because we associate it with beer, or we might have an urge to drink when we’re angry. When we understand our triggers, we begin to exercise greater power over them. Over time, we can instead turn to healthier coping mechanisms — like taking a few deep breaths, finding a replacement beverage, or calling a friend — when triggers pop up.
5. Practice assertive communication: We often lose control of how much we drink because we have trouble saying “no” when somebody offers us a drink, or encourages us to have “just one more.” Be prepared ahead of time with what you’re going to say if this happens. For instance, you might say, “No thanks, I’m only having one tonight,” or, “No, I have a lot to get done tomorrow and want to be feeling my best.” And remember, a “no” is not just a “no” to alcohol — it’s also a “yes” to a healthier mind and lifestyle. If someone is particularly pushy, stand your ground! You can even say, “No thanks, but I’d love to have a mocktail with you.”
6. Track your drinks. A lot of the time, we lose control of how much we drink because we lack proper accountability. That’s where drink tracking comes in. As its name implies, this means tracking how much we drink over the course of a day, week, or month. At Reframe, we make drink tracking easy through our in-app Drink Tracker. This tool can help you customize your drink limits and collect data on your progress over time.
7. Find new ways to socialize. If drinking is a big part of your social life, try exploring other activities and hobbies that don’t involve alcohol. There’s a world of alcohol-free activities out there: meditation or yoga, drawing or photography, a new type of exercise class, or any number of book clubs. Exposure to new things helps fill the time we might formerly have spent drinking while connecting us with like-minded individuals. 
8. Keep at it. If our drinking gets out of hand one night, it’s tempting to wallow in shame and regret. Don’t do this! Cutting back on alcohol is not a linear process, and we are bound to slip up. Show yourself some compassion and keep moving forward. Ask yourself what you can learn from the slip — and what you can do to prevent it from occurring again. 

The Bottom Line

Why is it so hard to quit drinking? It’s not because of our willpower. Regularly consuming alcohol alters our brain chemistry and structure, which is why we might have a hard time controlling our drinking. Thankfully, cutting back on alcohol or eliminating it entirely can help “reset” the brain and bring things back into balance. While breaking free from alcohol’s pull might not be easy, we can take back control with time, patience, and continued practice. 

If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits. 

Ready To Change Your Relationship With Alcohol? Reframe Is Here To Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Imagine you're preparing for a festive get-together. You've laid out an assortment of cheeses, lit a few candles, and you're now deciding on drinks. Wine? Beer? A soft drink? As someone who’s looking to quit or cut back on alcohol, you might wonder — how much alcohol is actually too much? You might be surprised to know that when it comes to alcohol, less is always more. Let's explore the science behind it.

CDC Recommendations Over the Years

Over the last few decades, the CDC has been our go-to for answers about the limits of alcohol consumption. Let's see how their stance on booze has evolved over the decades.

• 1980s. The CDC started recognizing the dangers of heavy alcohol consumption, noting its links to traffic accidents, violence, and various health issues. Their primary focus was on waving a red flag on binge drinking to keep us safe from alcohol-related injuries and accidents.
• 1990s. The conversation expanded to address the potential health benefits of moderate alcohol consumption, particularly related to cardiovascular health. The guidelines of the time acknowledged that moderate alcohol consumption might have some protective effects, especially for older adults. (Spoiler alert — many of these claims have now been debunked).
• 2000s. As research developed, the CDC introduced the concept of “moderate drinking.” The magic numbers? Up to one drink a day for women and up to two drinks a day for men.
  
  Why these specific amounts? The human body breaks down alcohol at a fixed rate, and these recommendations are rooted in how the average person's liver processes alcohol. Consuming more than the CDC's guidelines can lead to a buildup of alcohol in the bloodstream, which affects brain functioning, reflexes, and decision-making. Chronic excessive drinking can also lead to a slew of health issues, including liver disease, high blood pressure, and certain types of cancer.
• 2010s. Plot twist! Just when we thought we had a grip on the alcohol narrative, in this decade we were thrown a curveball. While the guidelines for moderate drinking remained consistent, awareness of the risks associated with even low levels of alcohol consumption continued to grow. Studies began to suggest that no amount of alcohol is entirely safe, leading the CDC to be more cautionary in its communication about potential benefits. By the latter half of this decade, there was a notable shift towards a more holistic approach that takes into account not just the physiological effects but the societal and mental health implications of alcohol consumption.
• 2020s. The message now? Tread carefully. While the CDC continues to focus on the dangers of excessive drinking, they have also shed light on the fact that no drink is 100% risk-free. There has also been an effort to destigmatize alcohol-related disorders and promote more supportive terms such as “alcohol use disorder” instead of “alcoholism” or “alcoholic.”

A Word From the WHO

In addition to the CDC, the World Health Organization has also provided guidelines about alcohol use over the years. As a global organization, the WHO doesn’t provide specific guidelines, instead focusing on publicizing the dangers of excessive alcohol use and encouraging each country to set national guidelines based on its population’s drinking patterns and related harm.

Their data suggests that 58% of all global alcohol consumers partake in heavy episodic drinking, which they define as consuming 60 or more grams of pure alcohol on at least one occasion in the past 30 days. This translates roughly to five or more drinks for men and four or more for women over a 2-hour period.

Alcohol Guidelines Around the World

It should come as no surprise that specific recommendations for alcohol consumption vary by country. This disparity stems from cultural differences, varying research interpretations, and different societal norms. Let’s explore how much alcohol is too much per week according to different guidelines around the globe!

• Australia. In “the Land Down Under,” the advice is to stick to no more than 10 drinks a week, and definitely no more than 4 in a day.
• Canada. Canadian guidelines are even more stringent. As of 2023, the Canadian Centre on Substance Abuse and Addiction suggests that 2 standard drinks per week (or less) is least likely to lead to alcohol-related consequences.
• United Kingdom. The Brits keep it uniform for everyone by recommending drinkers to stick to 14 units a week, ideally spread over at least three days.
• South Africa. South Africans are advised not to exceed 14 units of alcohol a week, making their guidelines similar to those in the UK.
• France. The French, famous for their wine, recommend a maximum of two glasses per day, which shouldn't exceed 10 glasses per week.
• Germany. German guidelines suggest men consume no more than 24 grams of pure alcohol daily (roughly two drinks), and women limit themselves to 12 grams (about one drink).
• Brazil. Brazil advises men to limit their alcohol intake to 21 units per week and women to 14 units per week. The country also places strong emphasis on the dangers of binge drinking.
• India. With a significant portion of the population abstaining from alcohol for religious and cultural reasons, those who do drink are advised to limit their consumption. Guidelines suggest up to two drinks per day for men and one for women.
• China. While traditional beverages like baijiu are popular, moderation is key. Guidelines suggest no more than 25 grams of pure alcohol for men and 15 grams for women daily.
• Japan. In Japan, moderate drinking is characterized as up to one drink per day. However, it's worth noting  that societal norms often influence drinking habits, especially among men, and heavy drinking can sometimes be seen as a bonding ritual.

Recent Twist: A Closer Look

Remember the plot twist we mentioned earlier — the one based on recent studies that challenged the idea that some alcohol might be beneficial? Let’s explore it a bit further.

For years, a glass of wine with dinner or the occasional beer was touted as not just harmless, but even beneficial. Numerous studies suggested that moderate drinking might offer some protection against heart diseases, strokes, and even early death. These studies painted a rosy picture: moderate drinkers might live longer and healthier than heavy drinkers or even teetotalers.

As with all scientific discoveries, however, newer insights can challenge old beliefs. In March 2023, JAMA published a closer examination of the studies linking moderate alcohol consumption to a lower risk of death, suggesting that most did not stand up to scrutiny. The primary concern? Design flaws. Many of the former studies categorized both lifelong abstainers and former drinkers who quit due to alcohol-related health problems under the same umbrella as "non-drinkers." Doing so skewed the results: comparing moderate drinkers to a group that included people who've quit drinking due to its harmful effects on their health created the illusion that the moderate drinkers were “healthier.” 

Is Any Amount of Alcohol Safe?

A landmark global study in the 2018 issue of Lancet added more weight to the idea that moderate drinking might not be as healthy as once thought. Analyzing data from hundreds of thousands of participants, it concluded that the safest level of drinking is actually none at all! Even moderate drinking was linked with increased risks of various ailments, including cancer and injuries. 

The key takeaway? A growing body of evidence suggests that no amount of alcohol is entirely risk-free.

While the occasional drink isn't being labeled as a direct ticket to health issues, it's clear that the previous claims of its health benefits are on shaky ground. The shift is now more towards caution, emphasizing that while an occasional drink might not be harmful for many, it doesn't come with the health perks we once thought.

In the end, the alcohol narrative is a reminder that science is ever-evolving. What's crucial is staying informed and making choices that align with both current research and individual needs. In particular, it’s important to be mindful of the unique vulnerabilities of certain groups, such as pregnant women, adolescents (whose brains have not completely developed and are more likely to suffer serious consequences of alcohol misuse), and the elderly (whose health might be compromised by other conditions).

More Changes on the Horizon

There might be even bigger changes on the horizon when it comes to alcohol recommendations in the U.S.

According to George Koob, Director of the National Institute on Alcohol Abuse and Alcoholism, there has been talk about tightening the guidelines even further — to as little as 2 drinks per week. The new recommendation comes from the U.S. Department of Agriculture (USDA), and it matches the guidelines already established in Canada.

The process of revising the guidelines is set to be completed by 2025, so the verdict is still out.

However, as Koob sums up the future of alcohol guidelines in an interview with The Daily Mail, "I mean, they're not going to go up, I'm pretty sure. So, if [alcohol consumption guidelines] go in any direction, it would be toward Canada."

What Is an "Alcoholic"?

Finally, let’s touch on a sensitive topic that comes up when discussing how much is truly “too much” with respect to booze — the often dreaded words “alcoholic” and “alcoholism.” 

Because the term "alcoholic" can be misleading and stigmatizing, the medical community now uses "Alcohol Use Disorder" (AUD) — a condition characterized by an inability to stop or control alcohol consumption despite adverse social, occupational, or health consequences. It takes into account a spectrum of severity — mild, moderate, or severe — based on the number of symptoms a person exhibits. The shift from the term "alcoholic" to understanding AUD marks a move towards a more nuanced, empathetic, and medically informed perspective on alcohol-related issues.

Here are some of the key indicators of AUD:

• Uncontrolled consumption: drinking more alcohol or for longer periods than intended

• Desire to cut down: persistent desire or unsuccessful attempts to cut down or control alcohol use

• Time spent: spending a lot of time obtaining, using, or recovering from the effects of alcohol

• Craving: a strong desire or urge to consume alcohol

• Impact on responsibilities: recurrent alcohol use resulting in a failure to fulfill major role obligations at work, school, or home

• Interpersonal issues: continued alcohol use despite having social or interpersonal problems caused or worsened by drinking

• Relinquished activities: important social, occupational, or recreational activities reduced or abandoned because of alcohol use

• High-risk usage: using alcohol in situations where it's physically hazardous

• Tolerance: needing more alcohol to achieve the desired effect or finding that the same amount has a reduced effect over time

• Withdrawal symptoms: experiencing withdrawal symptoms when alcohol effects wear off, or consuming alcohol (or a similar substance) to avoid withdrawal symptoms

• Neglect of physical and mental health: alcohol use is continued even though it's known to cause or exacerbate physical or psychological problems

Meeting just two of these criteria in a 12-month period may indicate the presence of AUD, with the severity (mild, moderate, or severe) determined by the number of criteria met.

Action Steps: Navigating Alcohol Consumption

If you're looking to quit or cut back on alcohol, here are seven specific, actionable steps you can take:

• Know your limits. Familiarize yourself with the CDC guidelines or those of your country.
• Opt for non-alcoholic beverages. Try out mocktails, herbal teas, or sparkling waters when socializing.
• Seek support. Join support groups or networks for individuals reducing alcohol consumption (Reframe is a great place to start!).
• Avoid triggers. Recognize what prompts you to drink and try to plan around those situations and people.
• Stay active. Engage in physical activities or hobbies to distract from the desire to drink.
• Educate yourself. Stay up-to-date on recent research on alcohol to keep your motivation high.
• Consult professionals. If you feel you might have AUD, don’t hesitate to seek professional advice!

In the end, how alcohol fits into your life is a personal decision. If you’re considering cutting back or quitting, remember this: the festive get-togethers, celebrations, and activities that you might have previously associated with alcohol will bring you just as much — and possibly more — joy in the future. Every step you take towards reducing your consumption is a victory. Stay informed, seek support, and celebrate the small wins!

Imagine you're preparing for a festive get-together. You've laid out an assortment of cheeses, lit a few candles, and you're now deciding on drinks. Wine? Beer? A soft drink? As someone who’s looking to quit or cut back on alcohol, you might wonder — how much alcohol is actually too much? You might be surprised to know that when it comes to alcohol, less is always more. Let's explore the science behind it.

CDC Recommendations Over the Years

Over the last few decades, the CDC has been our go-to for answers about the limits of alcohol consumption. Let's see how their stance on booze has evolved over the decades.

• 1980s. The CDC started recognizing the dangers of heavy alcohol consumption, noting its links to traffic accidents, violence, and various health issues. Their primary focus was on waving a red flag on binge drinking to keep us safe from alcohol-related injuries and accidents.
• 1990s. The conversation expanded to address the potential health benefits of moderate alcohol consumption, particularly related to cardiovascular health. The guidelines of the time acknowledged that moderate alcohol consumption might have some protective effects, especially for older adults. (Spoiler alert — many of these claims have now been debunked).
• 2000s. As research developed, the CDC introduced the concept of “moderate drinking.” The magic numbers? Up to one drink a day for women and up to two drinks a day for men.
  
  Why these specific amounts? The human body breaks down alcohol at a fixed rate, and these recommendations are rooted in how the average person's liver processes alcohol. Consuming more than the CDC's guidelines can lead to a buildup of alcohol in the bloodstream, which affects brain functioning, reflexes, and decision-making. Chronic excessive drinking can also lead to a slew of health issues, including liver disease, high blood pressure, and certain types of cancer.
• 2010s. Plot twist! Just when we thought we had a grip on the alcohol narrative, in this decade we were thrown a curveball. While the guidelines for moderate drinking remained consistent, awareness of the risks associated with even low levels of alcohol consumption continued to grow. Studies began to suggest that no amount of alcohol is entirely safe, leading the CDC to be more cautionary in its communication about potential benefits. By the latter half of this decade, there was a notable shift towards a more holistic approach that takes into account not just the physiological effects but the societal and mental health implications of alcohol consumption.
• 2020s. The message now? Tread carefully. While the CDC continues to focus on the dangers of excessive drinking, they have also shed light on the fact that no drink is 100% risk-free. There has also been an effort to destigmatize alcohol-related disorders and promote more supportive terms such as “alcohol use disorder” instead of “alcoholism” or “alcoholic.”

A Word From the WHO

In addition to the CDC, the World Health Organization has also provided guidelines about alcohol use over the years. As a global organization, the WHO doesn’t provide specific guidelines, instead focusing on publicizing the dangers of excessive alcohol use and encouraging each country to set national guidelines based on its population’s drinking patterns and related harm.

Their data suggests that 58% of all global alcohol consumers partake in heavy episodic drinking, which they define as consuming 60 or more grams of pure alcohol on at least one occasion in the past 30 days. This translates roughly to five or more drinks for men and four or more for women over a 2-hour period.

Alcohol Guidelines Around the World

It should come as no surprise that specific recommendations for alcohol consumption vary by country. This disparity stems from cultural differences, varying research interpretations, and different societal norms. Let’s explore how much alcohol is too much per week according to different guidelines around the globe!

• Australia. In “the Land Down Under,” the advice is to stick to no more than 10 drinks a week, and definitely no more than 4 in a day.
• Canada. Canadian guidelines are even more stringent. As of 2023, the Canadian Centre on Substance Abuse and Addiction suggests that 2 standard drinks per week (or less) is least likely to lead to alcohol-related consequences.
• United Kingdom. The Brits keep it uniform for everyone by recommending drinkers to stick to 14 units a week, ideally spread over at least three days.
• South Africa. South Africans are advised not to exceed 14 units of alcohol a week, making their guidelines similar to those in the UK.
• France. The French, famous for their wine, recommend a maximum of two glasses per day, which shouldn't exceed 10 glasses per week.
• Germany. German guidelines suggest men consume no more than 24 grams of pure alcohol daily (roughly two drinks), and women limit themselves to 12 grams (about one drink).
• Brazil. Brazil advises men to limit their alcohol intake to 21 units per week and women to 14 units per week. The country also places strong emphasis on the dangers of binge drinking.
• India. With a significant portion of the population abstaining from alcohol for religious and cultural reasons, those who do drink are advised to limit their consumption. Guidelines suggest up to two drinks per day for men and one for women.
• China. While traditional beverages like baijiu are popular, moderation is key. Guidelines suggest no more than 25 grams of pure alcohol for men and 15 grams for women daily.
• Japan. In Japan, moderate drinking is characterized as up to one drink per day. However, it's worth noting  that societal norms often influence drinking habits, especially among men, and heavy drinking can sometimes be seen as a bonding ritual.

Recent Twist: A Closer Look

Remember the plot twist we mentioned earlier — the one based on recent studies that challenged the idea that some alcohol might be beneficial? Let’s explore it a bit further.

For years, a glass of wine with dinner or the occasional beer was touted as not just harmless, but even beneficial. Numerous studies suggested that moderate drinking might offer some protection against heart diseases, strokes, and even early death. These studies painted a rosy picture: moderate drinkers might live longer and healthier than heavy drinkers or even teetotalers.

As with all scientific discoveries, however, newer insights can challenge old beliefs. In March 2023, JAMA published a closer examination of the studies linking moderate alcohol consumption to a lower risk of death, suggesting that most did not stand up to scrutiny. The primary concern? Design flaws. Many of the former studies categorized both lifelong abstainers and former drinkers who quit due to alcohol-related health problems under the same umbrella as "non-drinkers." Doing so skewed the results: comparing moderate drinkers to a group that included people who've quit drinking due to its harmful effects on their health created the illusion that the moderate drinkers were “healthier.” 

Is Any Amount of Alcohol Safe?

A landmark global study in the 2018 issue of Lancet added more weight to the idea that moderate drinking might not be as healthy as once thought. Analyzing data from hundreds of thousands of participants, it concluded that the safest level of drinking is actually none at all! Even moderate drinking was linked with increased risks of various ailments, including cancer and injuries. 

The key takeaway? A growing body of evidence suggests that no amount of alcohol is entirely risk-free.

While the occasional drink isn't being labeled as a direct ticket to health issues, it's clear that the previous claims of its health benefits are on shaky ground. The shift is now more towards caution, emphasizing that while an occasional drink might not be harmful for many, it doesn't come with the health perks we once thought.

In the end, the alcohol narrative is a reminder that science is ever-evolving. What's crucial is staying informed and making choices that align with both current research and individual needs. In particular, it’s important to be mindful of the unique vulnerabilities of certain groups, such as pregnant women, adolescents (whose brains have not completely developed and are more likely to suffer serious consequences of alcohol misuse), and the elderly (whose health might be compromised by other conditions).

More Changes on the Horizon

There might be even bigger changes on the horizon when it comes to alcohol recommendations in the U.S.

According to George Koob, Director of the National Institute on Alcohol Abuse and Alcoholism, there has been talk about tightening the guidelines even further — to as little as 2 drinks per week. The new recommendation comes from the U.S. Department of Agriculture (USDA), and it matches the guidelines already established in Canada.

The process of revising the guidelines is set to be completed by 2025, so the verdict is still out.

However, as Koob sums up the future of alcohol guidelines in an interview with The Daily Mail, "I mean, they're not going to go up, I'm pretty sure. So, if [alcohol consumption guidelines] go in any direction, it would be toward Canada."

What Is an "Alcoholic"?

Finally, let’s touch on a sensitive topic that comes up when discussing how much is truly “too much” with respect to booze — the often dreaded words “alcoholic” and “alcoholism.” 

Because the term "alcoholic" can be misleading and stigmatizing, the medical community now uses "Alcohol Use Disorder" (AUD) — a condition characterized by an inability to stop or control alcohol consumption despite adverse social, occupational, or health consequences. It takes into account a spectrum of severity — mild, moderate, or severe — based on the number of symptoms a person exhibits. The shift from the term "alcoholic" to understanding AUD marks a move towards a more nuanced, empathetic, and medically informed perspective on alcohol-related issues.

Here are some of the key indicators of AUD:

• Uncontrolled consumption: drinking more alcohol or for longer periods than intended

• Desire to cut down: persistent desire or unsuccessful attempts to cut down or control alcohol use

• Time spent: spending a lot of time obtaining, using, or recovering from the effects of alcohol

• Craving: a strong desire or urge to consume alcohol

• Impact on responsibilities: recurrent alcohol use resulting in a failure to fulfill major role obligations at work, school, or home

• Interpersonal issues: continued alcohol use despite having social or interpersonal problems caused or worsened by drinking

• Relinquished activities: important social, occupational, or recreational activities reduced or abandoned because of alcohol use

• High-risk usage: using alcohol in situations where it's physically hazardous

• Tolerance: needing more alcohol to achieve the desired effect or finding that the same amount has a reduced effect over time

• Withdrawal symptoms: experiencing withdrawal symptoms when alcohol effects wear off, or consuming alcohol (or a similar substance) to avoid withdrawal symptoms

• Neglect of physical and mental health: alcohol use is continued even though it's known to cause or exacerbate physical or psychological problems

Meeting just two of these criteria in a 12-month period may indicate the presence of AUD, with the severity (mild, moderate, or severe) determined by the number of criteria met.

Action Steps: Navigating Alcohol Consumption

If you're looking to quit or cut back on alcohol, here are seven specific, actionable steps you can take:

• Know your limits. Familiarize yourself with the CDC guidelines or those of your country.
• Opt for non-alcoholic beverages. Try out mocktails, herbal teas, or sparkling waters when socializing.
• Seek support. Join support groups or networks for individuals reducing alcohol consumption (Reframe is a great place to start!).
• Avoid triggers. Recognize what prompts you to drink and try to plan around those situations and people.
• Stay active. Engage in physical activities or hobbies to distract from the desire to drink.
• Educate yourself. Stay up-to-date on recent research on alcohol to keep your motivation high.
• Consult professionals. If you feel you might have AUD, don’t hesitate to seek professional advice!

In the end, how alcohol fits into your life is a personal decision. If you’re considering cutting back or quitting, remember this: the festive get-togethers, celebrations, and activities that you might have previously associated with alcohol will bring you just as much — and possibly more — joy in the future. Every step you take towards reducing your consumption is a victory. Stay informed, seek support, and celebrate the small wins!