Overview

After a challenging day, you may choose to reach for a drink to help you relax.

But alcohol isn't a great way to cope with stress. It can actually make anxiety and depression worse. And you might find yourself reaching for a drink more often to try to deal with difficult emotions.

Have you found yourself drinking more lately? Do you wonder if maybe you're drinking too much?

Just what is "too much"?

Canadian health experts suggest that if you drink, try to drink less. Drinking can lead to cancer, liver problems, high blood pressure, and other health problems. Your risk of harm from alcohol is:^{footnote 1}

• Low if you have 2 standard drinks or less per week.
• Moderate if you have between 3 and 6 drinks per week.
• High if you have 7 or more drinks per week.

Having more than 2 drinks in one sitting increases your risk of injury to yourself and others.

And a standard drink is smaller than many people realize: It's a 341 mL (12 fl oz) can of 5% beer, hard cider or hard seltzer, a 142 mL (5 fl oz) glass of 12% wine, or a mixed drink with 43 mL (1.5 fl oz) of 40% liquor.

But there's more to it than numbers. Alcohol can affect your emotions and your judgment. Even though you may drink to relax, some people find that it makes them more short-tempered. They may say or do things they regret later. And while alcohol may help you fall asleep, it can cause you to wake up in the night or sleep poorly, so you may feel more tired and stressed the next day.

For some people, no amount of alcohol is safe.

Is it time to cut back?

To help you decide if you're drinking more than you want to, ask yourself:

• Have you ever felt that you should cut down on your drinking?
• Have people told you they are concerned about your drinking?
• Have you ever felt bad or guilty about your drinking?
• Have you ever had a drink first thing in the morning to steady your nerves or to get rid of a hangover (eye-opener)?

If you answered "yes" to any of those questions, it might be time to think about cutting back.

If you do decide to drink less, there are lots of ways to do it. For example, substitute a no-alcohol drink that you enjoy, like flavoured seltzer water or tonic with a lemon wedge. Or have a large glass of water with each drink.

You may also want to explore healthier ways to cope with stress, like walking, yoga, or meditation. These are strategies you can use now or anytime your stress level goes up.

If it's harder to cut back than you expected, reach out for help. Call your doctor or therapist, or look for an online support group. In Alberta, you can also call the Addiction and Mental Health Helpline at 1-866-332-2322.