Navigating the Pitfalls of Moderate Drinking: Insights for Those Struggling

Introduction:

If you're anything like me, moderation wasn't on my radar during my teenage years and throughout my twenties. I was firmly entrenched in the 'drink until you're drunk' mentality, where anything less seemed dull and uninspiring. During this time, I conditioned my brain to associate alcohol with fun, believing that its absence meant missing out on joy. Hangovers were simply a natural consequence of a good time, or so I thought. Surrounded by friends who embraced this lifestyle, I found solace in the familiarity of drunken socializing, even though deep down, it wasn't always as glamorous as it seemed. Despite maintaining a cheerful facade, I often felt the weight of the negative effects – emotionally, physically, and mentally. However, I staunchly refused to blame alcohol, viewing it as my trusted companion rather than a potential problem. As I entered my thirties, the harsh reality of Monday hangovers interfering with work and the regrettable antics of Friday nights became harder to ignore. That's when the concept of 'moderation' finally made its way into my consciousness.

Understanding Moderation:

The definition of moderation is:

‘the avoidance of excess or extremes, especially in one's behavior or political opinions.’

When applied to drinking, moderation entails the individual's acknowledgment of a behavior that has deviated from its intended path. This recognition prompts the decision to moderate, typically stemming from the realization that their alcohol consumption or relationship with alcohol has become unmanageable and necessitates intervention. Sadly, due to the nature of alcohol, drinking in moderation is a lot harder than it seems. I was always confused and angry with myself for finding alcohol moderation so hard. I now know that there are SO many reasons for this that were beyond my control, and I know it was not my fault.

The Key Challenges with Alcohol Moderation:

• Societal Influence: I want to talk about this one first because it is through your social influences that your drinking often starts - often at home with your family or as a teenager with your friends. Society often normalizes and even encourages alcohol consumption, making it harder for individuals to recognize when moderation is necessary. There is rarely any major social impact from getting wildly drunk, it tends to get laughed about- imagine if it were the same for people who used other drugs (Heroin, Cocaine, LSD).

• Inherent Addictiveness: Alcohol is inherently addictive, making it difficult for many individuals to limit their consumption once they start. The dangerous thing about alcohol is that it: ‘....... is dually reinforcing because it can both activate the brain's reward processing system that mediates pleasure and reduce the activity of the brain's systems that mediate negative emotional states such as stress, anxiety, and emotional pain.’

• Impaired Decision-Making: Consuming alcohol impairs cognitive functions, including decision-making abilities. This impairment can lead individuals to drink more than intended, even if they initially set out to moderate.

• Learned Behavior: Drinking alcohol becomes ingrained in neural pathways through repeated exposure and reinforcement. This is one of the KEY reasons why it's so hard to stop. From a young age through societal influences, your drinking becomes a reaction to so many different emotional states. The decision to drink becomes a real battle between your will to be a healthy human vs. your brain's inbuilt pathways to turn to alcohol when you are happy, sad, celebrating, commiserating, etc.

How to Take Control of Your Drinking and Stop Stressing about Moderation:

It is our belief at Run Naked that these are the BEST steps to take to form a better relationship with alcohol:

• Acknowledging that you are only human! All of our brains are wired a certain way, and there is a scientific reason that moderation is so hard.

• Understanding that the ONLY way to rewire your neural circuitry is to give your brain a different experience and to abstain from alcohol.

• Commit to a period of abstinence that seems challenging but not too terrifying. I picked one year. It took me about 3 months to feel 'rewired' and I haven't had a drink since.

• Don’t ditch your old mates! Explain to them what you are doing and why you are doing it. Get them on board with your journey. You will be surprised about how many of them will be feeling the same way. If they aren't encouraging, what kind of friends are they?!

• Find some people who are going on the same journey. Surrounding yourself with people who are already alcohol-free or trying alcohol freedom for the first time, will give you great inspiration and positive affirmation. Run Naked can help with this - join our online community HERE

• Take up running! Or if you are already a runner, start training for an event that fits nicely with your first phase of abstinence. It can feel quite sad to give up drinking at first, before your brain has clicked into the new way of experiencing the world, you may feel a lot of loss. Running helps to focus your newfound energy into something far more positive and helps to speed up the process of feeling happy about being alcohol-free.

• Join Run Naked!! Please take a look at our website and sign up to hear more about our membership options and our Alcohol-Free Streaks. Our sole aim is to support people on their journey to alcohol freedom. Click HERE to find out more.

Conclusion:

As I reflect on my journey, I realize that the path to moderation, especially concerning alcohol, is fraught with challenges that extend beyond mere willpower. Growing up, societal influences and learned behaviors ingrained in me the belief that alcohol equated to joy, while the consequences of excessive drinking were dismissed as mere inconveniences. However, as I entered my thirties, the reality of Monday hangovers and regrettable Friday night antics forced me to confront the concept of moderation.

Navigating the complexities of moderation revealed the formidable barriers posed by societal norms, inherent addictiveness, and impaired decision-making associated with alcohol consumption. The realization that moderation is not merely a matter of personal choice but is deeply intertwined with societal pressures and biological factors was both enlightening and liberating.

Despite the challenges, there are strategies to foster a healthier relationship with alcohol. Acknowledging our humanity and the innate difficulty of moderation is the first step. By understanding the neurological mechanisms at play and committing to periods of abstinence, we can begin to rewire our brains and form healthier habits. Moreover, enlisting the support of friends and community, such as those provided by initiatives like Run Naked, can provide invaluable encouragement and camaraderie on the journey toward alcohol freedom. Through shared experiences, mutual support, and a commitment to personal growth, we can overcome the elusive nature of moderation and embrace a life filled with clarity, vitality, and genuine joy.

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