How to have a healthier relationship with alcohol

A beer down the pub or a glass of sav blanc might be a welcome unwind , opens in a new tabafter a long day, but being more aware of the impacts of alcohol consumption can help our physical and mental health. Many of us are starting to question our relationship with alcohol, opens in a new tab; taking a break from booze to help support overall wellbeing, to raise money for Dry July, opens in a new tab or just to feel a bit fitter. Learning more about alcohol's impact on us and the benefits of rethinking how often – and how much we drink – can greatly improve many areas of our lives.

Where substance abuse disorder or addiction, opens in a new tab are not a factor, there are some ways you can gain a healthier understanding of alcohol consumption, and ways to improve your relationship with it. If you or someone you know needs help with a substance abuse disorder, speak to your GP or healthcare professional for guidance and support. 

Many of us are familiar with having a drink or two. Often our social celebrations, such as raising a glass to celebrate a birthday or popping a bottle of bubbles when we hit milestones, revolve around alcohol. 

Our working lives can also be connected to drinking; work drinks, conference after-parties and team planning days often go hand-in-hand with alcohol. 

This link to our personal and working relationships and the way we mark occasions is one of the challenges we face when trying to reduce the amount we drink. Even if we want to drink less or create a healthier culture for our team at work, achieving this can be harder than we might think.

Take this Hello Sunday Morning self-assessment tool to find out if you’re drinking more than is recommended., opens in a new tab 

While there is no amount of alcohol that is considered completely safe, current Australian health recommendations, opens in a new tab state a healthy adult should drink no more than four standard drinks in one sitting and no more than 10 standard drinks in one week to reduce the risk of harm from alcohol. The less you drink, the lower the risks. It is also recommended that people who are pregnant or breastfeeding and those under the age of 18 should not drink alcohol.

What is a standard drink?  

A standard drink, opens in a new tab is always 10g of pure alcohol, but it can look different depending on what is actually in your glass.  

A standard glass of wine is around 100ml, whereas a standard full-strength beer is around 285ml. For spirits one standard drink is just 30ml. 

It’s important not to assume that a drink at a bar or pub equals one standard drink. Most licensed venues will serve small glasses of wine from 120-150ml which is more than one standard drink. Even a small glass of beer can be more than one standard drink.

Most of us know that drinking a lot of alcohol can make us feel unwell.  But do we know why? 

Physically, alcohol isn’t good for us, opens in a new tab. As few as three drinks raises blood pressure, which is a risk associated with stroke and heart disease, and alcohol use has been linked to some cancers, including liver, stomach and bowel. Excessive alcohol use has also been linked to a decline in brain function, opens in a new tab, fertility issues, opens in a new tab and obesity, opens in a new tab. 

Our mental health can also be impacted by alcohol,, opens in a new tab with a link between drinking and anxiety disorders and depression. Drinking can also impact our judgement and put us at a greater risk of engaging in risky or dangerous behaviours. Thankfully, there are some ways we can improve our relationship with alcohol and even some organisations, such as Hello Sunday Morning, opens in a new tab, supported by nib foundation, opens in a new tab, who can help us on the way to having a healthier relationship with drinking.

There are some small and simple steps you can take that will help to build a better relationship with alcohol. 

1. 1

   Keeping track of how much you drink is a good place to start. You might be surprised at how much more than the recommended amounts you’re consuming and how often.  

2. 2

   Check in with your GP. Having a health check, opens in a new tab can flag any health issues such as high blood pressure or cholesterol that can be exacerbated by drinking. 

3. 3

   Set a goal. It might be to save money, finally run that 10km or reach a healthier weight. Having something to work towards can help keep you motivated. 

Once you know what you’re trying to achieve by changing your drinking habits, you need to have a plan about how you’re going to reach that goal. 

Providing a community of support through their Daybreak app, opens in a new tab, as well as online resources and even a drink tracker, Hello Sunday Morning is a great way to support our own health and wellbeing. It also provides ideas about how to support family, friends and colleagues who want a better relationship with drinking.

Changing your drinking habits at work

Building a healthier culture at work might mean suggesting to your team that you switch the Friday night drinks to a Friday morning breakfast. If you’re a manager, something as simple as not drinking alcohol at a work function can empower your team to know that your workplace is inclusive and supports health and wellbeing. Other ways to change how often you drink might include: 

• Suggesting to mates that you catch up over a coffee or a walk instead of down the pub 

• Hosting a trivia night or movie screening instead of a boozy catch up 

• Volunteering to be the designated driver of the group when you go out 

Changing drinking habits can be hard, but doable with support

Small tweaks in how we behave or think about alcohol might sound simple, but they can be harder to do than we might think. Habits or pressure from friends and family, can derail even our best efforts to drink less. If your team’s way of relaxing after a busy week revolves around office drinks, you might be concerned that changing things could make you less popular or effective as a colleague or manager. Equally telling your mates down the pub that you’re on the waters could lead to some uncomfortable conversations. 

It’s important to know why you want to change your relationship with alcohol so that if people do question the change, you know what to say. Some reasons to drink a less risky amount of alcohol or stopping drinking completely could include: 

• Wanting to feel healthier and fitter 

• Needing a better night sleep (alcohol impacts sleep quality, opens in a new tab) 

• Spending more time outside with family and friends 

• Saving money for something special or a family trip 

• Reversing some negative health impacts impacted by alcohol such as high blood pressure or high cholesterol 

Remember, whatever your reason for wanting alcohol to play a different part in your life you don’t have to go it alone. 

There are some great resources to help with ideas and support:

• Speak with your GP in person or through GP telehealth, opens in a new tab

• Check out government resources, opens in a new tab

• Learn more about Hello Sunday Morning, opens in a new tab supports and tools.

Wondering how GU Health and nib foundation fit together? GU Health is part of the nib Group, meaning you can access a range of nib member tools and services, including digital health solutions supported by nib foundation.

The information in this article general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional healthcare provider.