Drink aware

Delamere’s founder and chief executive Martin Preston looks at how to become more consciously aware of alcohol consumption

The aesthetics industry loves a champagne reception – the second you look away, your flute is refilled almost by magic, which can make it hard to monitor your intake. However, the addiction team at Delamere has some tips on how you can incorporate mindful drinking practices into everyday life, to help you develop a healthier relationship with alcohol.

WHAT ARE THE BENEFITS OF MINDFUL DRINKING?

A key plus of opting for a mindful drinking lifestyle is that you don’t have to cut out alcohol completely. Being mindful will allow you to enjoy alcohol more responsibly, while ensuring that you don’t have to abstain from plans or social events.

Being more mindful and aware of reducing your alcohol intake can bring several physical health benefits, including noticeably healthier-looking skin, as well as better quality of sleep and decreased blood pressure. It can also help if you are looking to lose weight.

You may also experience an improvement in your mental well-being, as reducing your alcohol intake can ease feelings of anxiety and depression, as well as improve overall mental health. You may also find that you have more energy day-to-day.

1. TRY NOT TO DRINK DURING THE WORKING WEEK

When the week feels like it’s dragging, many will get to Wednesday or Thursday and fancy a few drinks after work. While it is ok to have one or two with dinner, going out and binge drinking throughout the week will not only contribute to your weekly units but also make you feel exhausted at the end of the week. It is important to be wary of any important work meetings you may have and allow your body to get a full night’s rest, which isn’t interrupted by alcohol consumption.

2. AVOID SHOTS

Shots are always on the cards on a night out - after all, they are cheap and easy to drink. However, they will get you drunk very quickly and double your intake, on top of any long drinks you consume. Instead of vodka or tequila, which normally ranges from around 40- 55%, opt for a lower-alcohol version like Apple Sourz, which is 15%. If you do enjoy certain spirits on their own, try sipping them slowly, as opposed to drinking them quickly.

3. DRINK WATER IN BETWEEN DRINKS

Alcohol makes the body extremely dehydrated, lowering your immune system and energy levels the next day. Drinking glasses of water in between will help keep hydration levels up and quench your thirst, which will stop you thirstily sipping your alcoholic drink too quickly. It is also beneficial to drink water before you go to sleep, as it helps your body rehydrate and repair during the night. Make sure to take regular breaks between your drinks, too.

4. AVOID MIXING DRINKS

The amount of alcohol in the blood rises quicker after drinking liquor than after drinking beer. Mixing three or four measures of spirits alongside other ingredients will make that throbbing head and dry throat much worse the next morning. Try to stick to one drink - this could also improve your ability to keep track of how many standard drinks you’ve consumed.

5. FEEL CONFIDENT IN SAYING NO TO ALCOHOL

When someone offers you an alcoholic drink, it can feel easier to accept than avoid any awkwardness. However, if you have decided to order sparkling water, feel great about it and own it. Simply politely decline, not because you owe anyone an explanation, but because it will make you feel more in control of your goals.

6. KEEP TRACK OF YOUR PROGRESS

The essence of mindful drinking is reflecting on your alcohol consumption and how it makes you feel physically and mentally, so keep track of this. If you have any goals to achieve as part of your journey, keep a record of what they are and when you achieve them. Not only can this give you a sense of achievement, but it is also useful when tracking the long-term benefits, and can be used as a basis when reflecting upon your relationship with alcohol.

Breaking the cycle of regular drinking and becoming ‘sober-curious’ can be a great way to reset your body and mind, as well as lowering the tolerance that your body has become accustomed to. Those who have a drink regularly might also find that, by becoming sober-curious, they are in a better mood than they were previously. This is because alcohol is a known depressant that can leave you feeling deflated when consumed regularly.

If you are sober-curious but struggling to start your journey to sobriety, breaks from drinking throughout the year are a great way to establish new habits, assess the reasons we drink and discover whether we actually need to at all. By continuing to abstain from alcohol or reduce consumption past awareness months like ‘Dry January’, you can see how it positively affects your body and mind.

Find out more at delamere.com/addiction-treatment/alcohol-addiction