By Francis Spencer
Excessive alcohol consumption is a worldwide problem. The Flemish Association for Alcohol and other Drug Problems (VAD) estimates that 10% of adult men and 6% of adult women drink excessively. Having more than one drink per day does not result in greater health benefits and provides increased risks of stroke, breast cancer, colon cancer and lung cancer. The benefits of alcohol do not outweigh the disadvantages. Therefore, the advice is not to drink alcohol or at least no more than one glass per day. This advice is the same for men and women.
What is Binge Drinking? You drink more than is safe for your health. When this excessive drinking persists, chances are that sooner or later problems start getting into the physical, psychological or social sphere. What is too much depends on your age and weight and whether you are male or female. The heavier you are built, the more alcohol your body can handle. Men generally tend to fare better in drinking than women. Binge drinking on certain occasions has to do with drinking a lot of alcohol, usually in a short time. For men, the Association for Alcohol and other Drug Problems (VAD) puts the limit to at least 6 glasses of 2 hours, for women at least 5 glasses. A typical pattern of binge drinking is: nothing or moderate drinking during the week, then heavy and 'greedy' drinking during the weekend. Another form of binge drinking occurs daily. You drink anything during the day, but at night it’s "the gate of the dam�. Binge drinking can gradually turn into dependency. The weekends are extended weekends, until they finally include the entire week. Binge drinking can be very harmful especially for young people. You are likely to damage your brains, engage in fights, and have traffic accidents or an addiction.
Alcohol Dependence Main feature of alcohol dependence is not being able to function without alcohol. There is no more freedom to decide whether or not to drink. It must be. Therefore, sometimes one speaks in this context about 'addiction'.
• A typical experience with a person with alcohol dependence is that they sometimes at the onset of drinking find it as pleasurable, but then end up in a narcotic daze. • Some of the people that have dependence on alcohol experience withdrawal symptoms. You feel compelled to drink in order not to get sick. However, some people with alcohol dependence never or only experience limited withdrawal symptoms.
Features of Alcohol Dependence Usually there are at least three of the following features present. • Alcohol tolerance. Increasingly having to drink in order to achieve the same effect. • Withdrawal symptoms can vary from person to person. This includes trembling, sweating, nausea, anxiety, fear, sadness, confusion, etc. To cope with the withdrawal symptoms you need to repeatedly drink to function minimally. Hence the frequent morning drink. • Loss of control: drink more and for longer periods than intended, despite repeated resolutions. • The frequent drinking resulting in frequent blackouts and memory disorders. • Repeated failed attempts to quit. • Preoccupation with alcohol. Constantly thinking about it, making sure that there is always a ‘stock’. • Increasing neglect of other activities.
Pointers to the fact that you are drinking too much. If you regularly drink too much alcohol, you get the following symptoms: • Physical symptoms such as being tired, having poor sleep, dyspepsia (indigestion, heartburn), diarrhea, palpitations, sweating, tremors, falling, less power and less sensitivity, for example in your feet. • Psychological symptoms such as being restless, anxious, depressed or forgetful. • Problems with others at home or at work (quarrels, use of violence, fracas with the police, not keeping appointments, dismissal). • Difficulty in solving the common problems in daily life.
Signs your drinking has become a problem • If you almost constantly have a strong desire for alcohol (craving). • You often drink more or longer than you planned. • You are trying to hide the drinking from others. • If you neglect certain activities because of drinking. Such as: work, education, leisure activities, household chores, appointments with others, ... • You spend a lot of time obtaining or drinking alcohol. • You drink regularly so you cannot fulfill your obligations at home or at work. • You continue to drink even though this causes problems with others or aggravates the problems. • You continue to drink even though this gives physical or psychological problems.
Physical symptoms: fatigue, tremors, palpitations, excessive sweating, as well as gastrointestinal problems (reflux disease, gastritis, diarrhea), hypertension, bloodshot eyes and cognitive problems. • You want to or been trying to cut down some time, but nothing comes out but failure of your attempts. • If regular quarrels arise as a result of your drinking. • If your partner / friend (s) no longer want to have sex because you're under the influence. • If you have to ask others to solve problems that result from drinking too much. Such as: resolving disagreements with family or friends, payment of debts, ...
Sometimes, problem drinking is also described as drinking in response to problems. Alcohol will then seem to provide an escape from problems and stresses. This can be a temporary or it may become a fixed pattern. It will also be seen as a 'solution strategy' or 'self-medication'. Thus, there may occur a vicious cycle. Ultimately, it may go on to the point where you need alcohol in almost all situations in order to function. In this case we talk about dependency.
CAGE questionnaire on problematic alcohol use (1) Have you ever felt the need to drink less? (Cut) (2) Have you ever had difficulty coping with the criticism of your drinking? (Annoyed) (3) Have you ever felt guilty because of your drinking? (Guilty) (4) Have you ever drunk alcohol in the morning before you really wake up? (Eye opener). Where two questions are answered positively, this confirms the suspicion that there is an alcohol problem.
STOP DRINKING ALCOHOL: TIPS TO QUIT ALCOHOL Identify the advantages and disadvantages. Identify whether it is nice for you to drink, what it brings you and what it costs you. Positive example is that you just have less worry on your mind, feel more confident, you feel freer with others or you can for a longer period continue partying and drinking. Negative is that you spend too much money, you feel bad the next day, are dissatisfied with yourself, you are embarrassed, etc. The same can be done to cut down or quit. Take a decision to cut down or quit. Set a date with yourself when you start to stop and how long it will persist. Set a goal and keep track of how much you drink. Decide whether you want to cut down or quit. If you want to reduce, state how many glasses you should drink per day for yourself. Then check whether you reach this goal. This can be done using the so-called weekly schedule. Prepare Yourself for Withdrawal Symptoms When cut down or stop, you may experience withdrawal symptoms. This may take 3 to 7 days. After 24 hours they are at their peak. There are mild and severe withdrawal symptoms. Light symptoms include poor sleep, sweating and tenseness. Severe symptoms may be in the form of seizures or delirium. Severe withdrawal symptoms may occur if you've been drinking for a long period.
Avoid coffee and tea, as it can make you restless. Drink water or soda and eat small amounts of food. Make some appointments with yourself and write it down. For example, you agree that you just do not go out with the same people or you shun certain occasions. Devise a program for the weekend. Also, you can meet up with yourself every day just to look at the drawbacks. You also agree that you tell a good friend and call him/her when you are struggling. Prepare For Risky Situations What are risky situations? Your risk situations / feelings / thoughts are conditions that increases the chances or likelihood of you taking large quantities of drink (for example, the thought "Just one more time", or want to be alone or being with a lot of money in your pocket in the city, etc.). If you have these situations one by one, write down what you will do when you end up in that state. What can you do instead of taking drink. Do Not Give Up If after stopping you still find yourself going to drink once again, then don’t give in to discouragement. Consider what the situation was that got you to drink again and consider how to respond differently next time. DOES NOT WORK?! If you notice that it does not work this way or you have questions about this approach, you can enroll for an online self-help program.
Click here to register for a do it yourself system from the privacy of your home.
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