How Can I Stop Binge Drinking?

Binge drinking explained

Drinking large amounts of alcohol in a short period. That is what bingeing boils down to. Lots of people binge drink regularly, and scientific evidence suggests that it might be worse for you than regular heavy drinking. 

How much alcohol and how long is a binge?

If you are worried about alcohol, you might wonder how many units is binge drinking.

The WHO (World Health Organisation) states that anyone who drinks more than 60 grams of alcohol on one occasion is bingeing. That works out as around 8 units or 4 pints of medium-strength beer or small glasses of wine.

The USA National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines it slightly differently. They give the amount of 80 grams but in the time limit of 2 hours. 

As you can see above, it doesn’t take much to be a binge drinker from a scientific perspective. More than four regular alcoholic drinks can put a woman at risk of a binge, and five or more can mean the same for a man. 

With the average adult Brit drinking 18 units or 144 grams of alcohol a week, this seems to put a lot of people in the bingeing category. Studies also suggest that 75-80% of adults are drinking more than the recommended daily limit of 4.5 units. 

Definitions of binge drinking

World Health Organisation

So are the estimates conservative, or are we a nation of binge drinkers? The answer might lie in the differences between cultures and physiologies around the world. The WHO looks at health issues like alcohol on a global scale, which could skew the data a little.

Alcohol consumption is different in some countries and cultures. For example, in many places, it is considered taboo to drink, and alcohol may even be illegal. Some ethnic groups are also more affected by alcohol than others, so this has to be taken into account when judging these worldwide figures. 

What does the NHS say?

The NHS outline is more general and takes the factors above into account. This avoids saying a specific amount because alcohol affects us all differently.

Binge drinking is having enough alcohol in a short time that you become drunk and impaired.  

So does that mean that any time you get drunk, you are bingeing? 

No, there is a big difference between being drunk and being tipsy. The euphoria and enjoyment when you drink are firmly in the tipsy stage. Anything further, and you find yourself in the confusion and stupor part where you are classified as drunk. 

This way of working out if it is a binge is useful because it takes amounts out of the equation and focuses on the effects. Effects from the same amount of alcohol can vary from person to person based on size, weight, age and even ethnicity. 

So the idea is if you find yourself at the stage of feeling confused, slow or sedated by alcohol, then you have been bingeing regardless of the actual amount drank. 

How do I stop binge drinking?

Binge drinking is hard to quit, the only surefire way to stop is to quit alcohol altogether. If cutting down is more what you are looking for, then there are some things to consider.

Tips to stop binge drinking

• Ask yourself: what makes you binge-drink?
• How can you avoid that trigger?
• Avoid alcohol-heavy situations
• Keep yourself busy with sober activities

How Desistal helps

People binge drink because they feel happier and more relaxed drinking and want that feeling to continue. Removing the need to drink by improving what is at the heart of it makes the difference between binge drinking and drinking responsibly. 

Desistal is designed to help you feel better and more relaxed naturally. Improving your mood, health and sleep means your brain and body will feel less need for alcohol to make you feel better and enjoy yourself. 

Why do I binge drink?

When we drink alcohol, our brain releases dopamine, which makes us happier. It also stimulates GABA, which makes us feel relaxed. Hence the fun, happy and relaxed feeling we get after a couple of drinks. 

The problem is when we get dopamine from something,g we want to keep doing it. So we keep on drinking beyond the point where we are feeling happy and relaxed. This is why many people who are feeling down, depressed or unhappy drink too much. 

GABA offers the same solution and consequences to people who are stressed or anxious. You become dependent on GABA to relax. The tricky part is that the more you stimulate GABA from alcohol, the less your body does it naturally. Meaning you need more and more to get the same effect. 

Very often, we binge because we are stressed or unhappy in some way. The need to keep on drinking to hold onto the good feelings it initially offers can lead us face-first into a binge.

In the long term, dealing with bingeing means improving how you feel sober. 

 

Effects of binge drinking

Immediate risks

Drinking low amounts of alcohol carries its own risks, but the dangers of heavy drinking are much more dangerous.

• Overdose (alcohol poisoning)
• Heart attack
• Injury
• Criminal behaviour
• Aggression
• Anxiety

When we drink very large amounts of alcohol in a short time, we lose control of our judgment. This is why drunk people often fight, vandalise, steal and drive dangerously. These are all a significant risk to your safety and life. 

Alcohol poisoning, also known as alcohol overdose, is an obvious concern with binge drinkers. You are more likely to overdose on alcohol if you binge drink. Even when compared to regular heavy drinkers, binge drinkers are at greater risk of alcohol poisoning. 

Heart attacks are another big risk for binge drinkers. The University of Harvard found that people who binge alcohol are 72% more likely to have a heart attack. Alcohol causes your blood vessels to dilate, increasing blood pressure, which can cause anything from mild palpitations to a full heart attack. 

Long-term risks

The long-term effects of bingeing are again even worse than drinking every day. Studies show that bingeing on alcohol, even with alcohol-free stretches between, could be up to six times more likely to have alcoholic cirrhosis or liver disease. 

Adding to this is the research that found not only are you more likely to have liver damage from binge drinking than regular drinking, but it happens faster, too. Studies have shown that within as short a time as 7 weeks of binge drinking, you can damage your liver. 

Desistal’s “Liver Formula” is designed to support your recovery from alcohol use.

Is binge drinking alcoholism?

I can stop for weeks. I can’t be an alcoholic!

Lots of alcoholics often stop drinking for long periods, then relapse and start again. At the heart of alcoholism is a lack of control over your drinking.

Binge drinking, if you continue to do it after several bad experiences, can mean you are an alcoholic. 

People who drink heavily for a short time and then stop will experience milder withdrawal than regular heavy drinkers. Your GABA levels and dopamine don’t adjust to be completely dependent on alcohol in the same way. 

However, binge drinking often leads to drinking more often and higher amounts. Before you know it, your alcohol problem is out of control. 

Remember, you don’t have to be an alcoholic to have a problem with alcohol. If you find you can’t stop binge drinking, then you have lost control over your relationship with alcohol. 

Avoid binge drinking

Of course, even with the help of supplements and the best will in the world, it takes some time to make meaningful changes to how we feel. Here are some of our top tips to control binge drinking while you deal with the why of it all:

• Avoid situations where you usually binge
• Don’t keep lots of alcohol on hand
• Ask a trusted friend to keep you from drinking too much
• Plan how much you will drink and stick to it
• Make a promise to yourself
• Enjoy not being hungover

The last one is a big one. If you are drinking because you feel unhappy, then finding joy in a sober life can retrain your brain to understand alcohol isn’t the only remedy to difficult feelings. 

Who Binge Drinks the Most? 

If I asked a hundred people if five drinks were a lot, I would probably get a lot of different answers. There are certain groups of people that are more likely to binge drink.

• Young Adults are twice as likely to binge drink
• Men are more likely to binge than women, but only by 4%
• People with mental health problems and trauma

These figures account for adults only, and statistics show that drinking and bingeing are dropping among very young people. 

FAQs about binge drinking

What is a weekend alcoholic?

A weekend alcoholic is a colloquial term for someone who doesn’t drink during the week but drinks heavily at the weekend. This is a prime example of binge drinking and a sign of functional alcoholism. 

The person is able to manage to work and fulfil their normal duties but loses themself to alcohol any time they are off. Drinking too much is still risky and could lead to illness or injury. There is also a bigger risk of alcoholism taking over if the person loses their job or reason for not drinking during the week.

How to curb binge drinking

You might be able to curb your binge drinking by improving how you feel when you are sober. It can help to identify what triggers you to drink too much. If you always drink too much when you have alcohol, then you should consider stopping. 

For those who only binge in certain situations, you need to work on avoiding or dealing with the causes, and you may find the problem goes away. 

Is binge drinking bad?

From a health and immediate risk to your life, binge drinking is much worse than regular moderate drinking.