Am I an Alcoholic? Recognizing the Signs of Drinking Too Much

Our clients sometimes are confused about whether or not they’re drinking too much. They wonder if there’s a difference between having a “slight” drinking problem, versus being an alcoholic, or if it’s concerning that they singlehandedly drink an entire bottle of wine or a six-pack on occasion. They don’t have cravings except when they’re upset, which means they don’t drink daily. They hold down jobs, they meet their responsibilities—so there’s nothing to worry about, right? Let’s explore the signs of a potential drinking problem, from occasional binge drinking to the impact of quantity and different types of alcohol, to set the record straight and give you a chance to determine if you need addiction counseling.

Is Occasional Binge Drinking a Sign I'm Drinking Too Much?

If you’re wondering if occasional binge drinking is a sign of alcoholism, you’re not alone. While not everyone who binge drinks is an alcoholic, it's certainly a red flag and a form of drinking too much. This is particularly true if you're using alcohol as a coping mechanism to avoid dealing with stress, anxiety, or other issues. It is likely a sign of a developing alcohol problem, because drinking too much on one occasion is likely to lead to drinking too much on other occasions, until you develop a habit, especially if you engage in the following behaviors:

• Drinking Alone: Do you mostly drink when no one else is around? This is a common sign of hiding your drinking habits, which might mean you’re in trouble with alcohol.

• Drinking in Secret: Do you conceal your drinking from friends, family, or colleagues? This typically indicates shame and guilt about your alcohol use, and that, in turn, indicates a problem.

• Lying About Drinking: Do you downplay how much you drink or deny drinking altogether? You may be protecting your drinking at the cost of your relationships.

  
  

  If you identify with these behaviors, it's crucial to examine your relationship with alcohol and consider whether you're drinking too much.

12 Key Symptoms: Am I an Alcoholic? Do I Need Addiction Counseling?

Here are twelve key symptoms that may indicate a drinking problem. Recognizing these signs can help you determine if you're drinking too much and whether you might be an alcoholic.

1. Drinking More or Longer Than Intended

Ever told yourself you'd have just two drinks, then somehow ended up having way more? This loss of control is a significant indicator of a potential problem .

2. Unsuccessful Attempts to Cut Down on Drinking

If you've promised yourself (or others) that you'll cut back but keep finding it impossible to stick to that promise, that’s a red flag. This suggests dependence on alcohol.

3. Spending a Lot of Time Drinking or Recovering

When drinking and recovering from the effects of drinking too much (hangovers, etc.) eat up significant portions of your day, that’s a clear indicator that you’ve got an alcohol problem. This pattern can gradually displace work, relationships and hobbies.

4. Cravings: The Intense Urge to Drink

Do you experience strong urges or cravings to drink when you're not actively consuming alcohol? Cravings are a hallmark sign of alcohol dependence .

5. Failing to Meet Obligations Due to Drinking Too Much

Is your drinking negatively impacting your responsibilities at work, school, or home? Missed deadlines, poor performance, or neglecting family duties are serious consequences of drinking too much.

6. Continuing to Drink Despite Problems

Do you continue to drink even though it's causing problems in your relationships, health, finances, or career? This demonstrates a pattern of prioritizing alcohol over other important aspects of your life and is a clear sign of excess drinking.

7. Avoiding Other Activities Because of Drinking Too Much

Have you given up or reduced participation in hobbies, social events, or other activities you once enjoyed because of your drinking? This is a sign that alcohol is becoming the central focus of your life and you're drinking too much.

8. Tolerance: Needing More to Get the Same Effect

Do you need to consume more alcohol than you used to in order to achieve the same desired effects (e.g., feeling relaxed or buzzed)? This indicates your body has developed a tolerance to alcohol.

9. Withdrawal Symptoms: What Happens When You Stop Drinking

Do you experience physical or psychological symptoms like nausea, sweating, shaking, anxiety, or insomnia when you try to stop or reduce your alcohol intake? These are classic alcohol withdrawal symptoms and a strong indicator of problem drinking

10. Drinking Alone: A Sign of Drinking Too Much

As mentioned earlier, drinking alone is a significant warning sign and often indicates someone is drinking too much.

11. Lying About Drinking: Hiding Drinking

Do you find yourself being dishonest with others about how much you drink or when you consume alcohol? This is a common way to minimize the problem of drinking too much and avoid confronting it. This kind of lying can also have serious consequences for your relationships.

12. Denial: Not Recognizing Drinking Too Much

Do you downplay the severity of your drinking or refuse to acknowledge it as a problem? Denial is a common defense mechanism that prevents people from seeking help for drinking too much.

Quantity: How Much Is Drinking Too Much?

Understanding what constitutes drinking too much is crucial. The Centers for Disease Control and Prevention (CDC) provides the following guidelines:

• Moderate Drinking: Up to 1 drink per day for women and up to 2 drinks per day for men.

• Heavy Drinking: 8 or more drinks per week for women and 15 or more drinks per week for men. This is definitely drinking too much.

• Binge Drinking: 4 or more drinks within about 2 hours for women and 5 or more drinks within about 2 hours for men. This is a form of drinking too much.

  
  

  If your drinking habits fall into the heavy drinking or binge drinking categories, it's a significant cause for concern and indicates you're drinking too much.

Is it Better to Drink Wine, Beer or Hard Liquor?

You may believe certain alcoholic beverages are "safer" than others. But alcohol is alcohol is alcohol, regardless of the form. These portions contain approximately the same amount of alcohol:

• 5 oz wine

• 12 oz beer

• 1.5 oz liquor (one shot)

  
  

  Whether you prefer wine, beer, or hard liquor, the potential for harm comes from the total amount of alcohol you consume, not the specific type. If you're drinking too much, switching from one type of alcohol to another won't solve the underlying problem.

How to Get Help for Drinking Too Much or Alcoholism

If you're concerned about your drinking or recognized several of the symptoms discussed, seeking help is crucial. Trying to address this issue alone is often unsuccessful. Research shows that working with professionals and support groups is essential for successfully changing drinking patterns.

Consider these steps if you think you're drinking too much:

• Consult Your Healthcare Provider: They can assess your situation, provide guidance, and refer you to appropriate resources for addressing your drinking issues

• Join a Support Group Like AA: Groups like Alcoholics Anonymous (AA) offer a supportive community of individuals who understand the challenges of heavy alcohol use. If the "religious" aspects of AA are a turn-off for you, consider non-AA peer groups such as Refuge Recovery and Smart Recovery. For all of these groups, you'll find online meetings available where you can remain anonymous by keeping your screen turned off.

• Seek Therapy for Drinking Too Much: A therapist specializing in substance abuse can help you understand the root causes of your drinking and develop effective coping strategies.

  
  

  Help From EMDR Associates

  At EMDR Associates, we recognize that alcohol dependence is a medical condition, and that it's often a way to deal with trauma--not a personal failure. Acknowledging that you're drinking too much is a courageous first step. At EMDR Associates, we’re here to help you navigate your relationship with alcohol. If you’re ready to take that step, don’t hesitate to reach out. You deserve support on your journey to healthier habits. Remember, asking for help isn't weakness - it's the strongest choice you can make.

  
  

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