What is the world’s third largest risk factor for disease and disability? Alcohol.
Alcohol abuse is the fuel for the prevalence of violence, child neglect and abuse, absenteeism at the workplace and most social evils within the society. Approximately 4.5% of the Global Burden of Disease and injury is attributable to alcohol use.
Recent Indian studies from India, under WHO and NIMHANS department suggested that “persons in close contact with the alcohol user suffered disproportionate harms to health, and social and economic well-being”. Consequently, there is an obvious need for intervention and awareness on the matter.
Most people quit drinking on their own. However, few others may find it harder and hence require a system to prevent them from developing alcoholism. The process of quitting alcohol will involve several stages which include: denying that drinking is a problem behavior, reconsidering convictions about alcohol use, thinking about quitting, setting boundaries with triggers, relapse etc. It is expected and natural for a person to “recycle” and revisit his/her earlier habits, since the process of change is not linear. It is always advised to view a “slip” as an opportunity to revise one’s abstinence strategies rather than a failure.
When exposed to alcohol in tempting situations, the alcoholic’s brain’s “pleasure pathway” becomes stimulated, even without having a drink. That’s when cravings cause discomfort when not gratified. Bodily sensations persist for long until thoughts and stressful emotions develop, such as “I need a drink,” “I’ve got to take the edge off,” or “I can’t stand this!” These thoughts and emotions get stronger and thus, in order to avoid these sensations, a person can end up drinking.
The brain has adapted itself to the influx of dopamine i.e. the pleasure chemical and has also registered that day to day activities do not provide the same level of happiness. When in reality, there are plenty of activities that bring life satisfaction such as spending time with loved ones, engaging in recreational hobbies, committing to social causes, enjoying one’s career development etc. The ugly truth about any substance i.e. drugs & alcohol is that simple pleasures do not suffice and finding healthy ways to manage stress is quickly replaced with the short term buzz, this can be detrimental for one’s overall quality of life.
“As an alcoholic, you will violate your standards quicker than you can lower them.” — Robin Williams
Here are three ways a person can help themselves abstain from drinking:
1. Awareness of the body is a first step in managing triggers. It is an early warning sign for alcoholism when an individual is acting on autopilot mode. Most people tend to ignore their body—acting as if it is not even there. When it is noticed, there may be some anxiety or unease with certain sensations and feelings, not knowing what they mean or what to do about them. When these sensations and subsequent emotions are strong, they can be so uncomfortable that the person drinks or uses other substances to “not feel” the feelings or sensations. Awareness of the body can be practiced through mindfulness exercises. Click here to access our mindfulness worksheet.
2. Understand that physical cravings and urges are time limited. If a person is able to resist cravings and urges for the first few minutes, it is likely that they can successfully avoid using alcohol and rewire the brain to weaken the neural pathways that lead to addiction. Taking a “Time-out” initially for 10 minutes; helps build self-control, vocalizing the one is experiencing the urge to drink by saying it out loud, “I really want to drink right now”, then delaying gratifying the temptation by engaging in another relaxing activity such as a walk, singing a song, breathing, meditating etc.
3. Setting up a system of accountability and safety. This may require a person to involve their support system i.e. friends, neighbors, colleagues, family etc. to limit exposing the vulnerable person to the drink, and intentionally having alcohol free social gatherings. It also includes replacing “drinking buddies” with “accountability buddies” whom can help monitor and track the temptation and remove loopholes.
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