January 13, 2023 • 17 mins
If you drank more than you should have over the holidays, or if you have questions about how much you’re imbibing in general, this could be the perfect time to reassess and reset your relationship with alcohol. Dr. Saltz tells how to get the most out of Dry January.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
Bees are challenging times, but you don't have to navigate
them alone. Welcome to how Can I Help? I'm Dr
Gale Salts. I'm a clinical Associate Professor of psychiatry at
the New York Presbyterian Hospital, a psychoanalyst, and best selling author,
and I'm here every week to answer your most pressing questions,
(00:26):
hopefully with understanding, insight and advice. Gray area drinking refers
to the consumption of alcohol and amounts that are not
necessarily considered to be excessive, but may still be problematic
or harmful in certain situations. This can include drinking at
(00:48):
levels that are above the legal limit for driving, but
below the level at which an individual would be considered
to have an alcohol dependency or even alcohol abuse. Today,
I'm answering a question about gray area drinking. Gray area
drinking is often described as being in a gray area
(01:12):
because it falls between the extremes of abstaining from alcohol
and having an alcohol dependency problem. While it may not
necessarily be considered a problem for everyone, it can still
have negative consequences and can be a cause of concern
for some people. There are several reasons why gray area
(01:36):
drinking can be a problem For one, alcohol does impair
cognitive function and judgment, which can lead to accidents or injuries,
or really bad decisions and other negative consequences. Even relatively
low levels of alcohol consumption can impair one's driving ability
(02:00):
and therefore increase the risk of car accidents. Additionally, alcohol
consumed can have negative impacts on physical and mental health,
including increasing the risk of liver disease, certain types of cancers,
mental health problems like depression and anxiety. An example of
(02:25):
a gray area drinker might be someone who regularly consumes
alcohol in moderation, but occasionally drinks to excess or engages
in what's called binge drinking. This person may not necessarily
be dependent on alcohol physiologically, but their drinking habits might
(02:47):
still be problematic or harmful in certain situations. For example,
they might have a few drinks on the weekends or
at social events, but may also drink heavily on occasion
and experience negative consequences as a result, like struggling to
control their alcohol consumption and engaging in risky behavior while
(03:10):
under the influence of alcohol, like as I mentioned before,
driving while they've had too much, or for example, engaging
in unprotected sex, which they might not do if they
hadn't had a few drinks. There is evidence to suggest
that alcohol consumption, even at relatively low levels, can have
(03:32):
negative impacts on brain health. After all, alcohol is a
central nervous system to present, and it can impair cognitive
function and judgment. Even in small amounts, it can affect
the way the brain functions, leading to symptoms like more
(03:52):
slurred speech, a slow reaction time, an impaired memory, or
impaired coordination. Excessive alcohol consumption over a prolonged period of
time can lead to more serious problems like alcohol dependence
and addiction, which can have more severe and long lasting
(04:14):
effects on brain health. Heavy alcohol use can lead to
structural changes in the brain and can increase the risk
of cognitive problems and mental health issues like depression and anxiety.
It is important to note that the effects of alcohol
(04:34):
on brain health vary depending on a number of factors,
including the amount and frequency of alcohol consumption, but also
that individual's age, their gender, and their overall health status
aside from alcohol. While moderate alcohol consumption may not necessarily
(04:58):
be harmful for everyone, it is important for people to
be mindful of their own alcohol consumption and to consider
the potential risks and benefits in the context of their
own personal circumstances. In other words, don't say, hey, I
drink the same amount as my neighbor next door and
(05:20):
they seem fine. It really depends on you, the individual.
It is important to note that gray area drinking does
vary from person to person, and what may be considered
gray area drinking for one person may be considered excessive
for another person. It's important for individuals to be mindful
(05:45):
of their own alcohol consumption and to consider potential risks
and consequences of their drinking habits. So here we are
in Dry January. Dry January is an annual event in
which people abstain from consuming alcohol for the month of January. Actually,
(06:07):
this event was created by the charity Alcohol Change UK
in two thousand and thirteen as a way for people
to reflect on their alcohol consumption and to consider the
potential benefits of reducing or abstaining from alcohol. Participating in
Dry January can be a way to take a break
(06:29):
from alcohol and to assess your relationship with it. It
can also help to improve your physical and mental health,
as abstaining from alcohol can lead to improved sleep, increased energy,
and reduced risks of certain health problems like liver disease
or certain types of cancer. Many people, whether drinking alcohol
(06:53):
is a problem for them or not, do participate in
Dry January if you want to do so. First, I
suggest you set a goal by determining your specific reason
for participating in Dry January, and then therefore what the
goal might be. It might be to take a break
(07:15):
from alcohol to improve your physical or mental health. It
might even be to save some money. Plan ahead, consider
how you're going to handle social situations that involve alcohol,
and by bringing non alcoholic alternatives or finding other ways
to socialize that don't involve alcohol. It can be helpful
(07:38):
to enlist support of friends and family to help you
stay on track with your goal. You might want to
consider joining a support group if this seems difficult, or
finding an accountability partner to help you stay motivated. Think
about what your triggers are, so paying attention to the
(07:59):
situation or emotions that trigger your desire to have a drink,
and try to find other healthy ways to cope with
those triggers. And of course, if you need help, Really,
if you're struggling to stick to your goal or feel
like alcohol consumption is becoming a problem, may be helpful
(08:20):
to seek support from a professional treatment person. There are
many resources available to help people manage their alcohol use
and reduce the risk of negative consequences. So with that,
right after the break, we'll get to my listeners question.
(08:49):
Welcome back back with my listeners question about drinking, Dear
Doctor Salts. Over the holiday period, I found myself drinking
more alcohol than I have at any time of the year.
There were many holiday gatherings at which I drank. I
(09:10):
went out to eat or to a party because of
the holidays, and I drank. Sometimes I only had a
glass of wine. Other times I had four or five drinks.
While in a sloppy state, I said a few really
dumb things to co workers at an event or two,
and I'm not too happy with myself about it. In fact,
(09:33):
I'm embarrassed. I don't drink every day. I don't think
I'm an alcoholic, and I really don't want to become one.
But even though I don't think I have a problem
per se, I do think I have suffered some bad
judgment as a result of drinking more than I should
have over the holidays. I'm not sure what to do
(09:55):
about it. Do I need to stop drinking altogether or
just cut back, or am I just overreacting to myself
like this is no big deal. For the most part,
once you start wondering whether you should, because of negative consequences,
start drinking less, the answer is likely yes. You don't
(10:19):
really need to be an alcoholic or unable to not
drink without going through some horrible withdrawal in order for
it to be better for your health, your mental health,
and your social and personal life to drink less. The
first issue is that four to five drinks in a
(10:39):
night is probably just too much for most people based
on height and weight. This is usually considered binge drinking.
You're binge drinking resulting in saying and doing embarrassing things,
in other words, making poor choices that risk your work relationships.
(11:00):
Would further define it as a problem. And because you've
picked up the drinking speed, meaning you are drinking more
more often, you are building up a tolerance for alcohol,
which over time does lead to dependence. I think you've
answered your own question that you do need to decrease
(11:21):
your alcohol consumption, which means a few things. If you
can physically comfortably abstain from any alcohol for three to
four nights, then you might consider abstaining for a few
weeks in order to reset your tolerance. That's why dry
January came about. It's a time many people back off
(11:45):
for the month, and then after weeks of no drinking
may choose to go back to the one glass of
wine with dinner out on a weekend that they did before.
Most people do not become disinhibited to the degree that
they say things they regret after one glass of wine.
(12:06):
This doesn't mean green lighting a glass of wine every night,
as that will also build the tolerance and you are
likely to start zooming back up to more than that.
Make a healthy decision that you can enjoy your glass
once or twice a week and keep tabs on yourself.
But if you now can't not have a drink for
(12:29):
a few nights, meaning you start to feel tremulous, sweaty,
just bad and feel like this isn't working, then this
actually already is alcohol dependence and you will need to
see a mental health professional to get some assistance decreasing
your alcohol intake. Abruptly stopping if you have real dependence
(12:51):
can be dangerous. It can cause a rise in blood pressure, seizures,
and even a condition called delirium tremens, which means a
change in your mental status with high blood pressure and
heart rate. Don't do that on your own. A professional
can help you, and you may need additional support to stop,
(13:14):
such as regularly going to alcoholics. Anonymous. Paring back before
you get near this point is not being overly cautious.
It's being reasonable and appropriately health conscious, and good on
you for picking up your struggling with an issue before
it's hard to address it properly. I hope that was helpful.
(13:41):
To address the issue of gray area drinking, it may
be helpful to consider the following strategies. First, set limits.
It can be helpful to set limits on the amount
of alcohol you consume, both in a single sitting and
over the course of a week. This can help you
to have avoid drinking to excess and reduce the risk
(14:03):
of negative consequences. Plan ahead. If you know you will
be drinking, make sure to plan ahead by arranging for
a designated driver or other transportation. This can help reduce
the risk of accidents and injuries. Seek support. If you
(14:24):
are struggling to control your alcohol consumption, it's helpful to
seek support from friends, family, or a professional treater. There
are many resources available to help you manage alcohol use
and reduce the risk of negative consequences and consider the risks.
(14:44):
It is important to be aware of the risks associated
with alcohol consumption and to consider whether the potential benefits
of drinking outweigh these risks. In some cases, it really
may be best to abstain from alcohol altogether for the future.
(15:04):
And if you are concerned someone you care about is
drinking more than maybe healthy, it can be hard to
speak to them about it, but actually it is one
of the most caring, unloving things that you can do.
When confronting someone you love about their alcohol consumption, it
is important to remember that your concern is coming from
(15:24):
that place of love and care, so choose a good
time have the conversation when with both you and the
person you are concerned about are sober and feeling calm.
Avoid having the conversation when either of you are under
the influence of alcohol, or when either of you are
(15:46):
feeling upset or overwhelmed. Be specific provide examples specifically of
behaviors or situations that have caused you concern, rather than
make general statements about their drinking habits. Don't accuse. If
(16:07):
you come across as critical or judgmental, it really won't
go well. Focus instead on how their alcohol consumption is
affecting you and your relationship, and then offer your support.
Let the person know that you are there for them,
You are willing to help them in any way you can.
(16:28):
This might include offering to attend support groups or even
therapy sessions with them, or simply being there to listen
and offer encouragement. But if you are concerned that the
person's alcohol consumption is such that it is really harming
them and they are unwilling or unable to address it,
(16:48):
then it might be necessary to seek help from a
professional person yourself. There are many resources available to help
individuals manage their alcohol use, but also for individuals who
are affected by somebody who is abusing alcohol. Do you
(17:09):
have a problem I can help with? If so, email
me yet How can I help? At Seneca women dot com,
all centers remain anonymous and listen every Friday too. How
can I help with me? Doctor Gale's Salts
Bees are challenging times, but you don't have to navigate
them alone. Welcome to how Can I Help? I'm Dr
Gale Salts. I'm a clinical Associate Professor of psychiatry at
the New York Presbyterian Hospital, a psychoanalyst, and best selling author,
and I'm here every week to answer your most pressing questions,
(00:26):
hopefully with understanding, insight and advice. Gray area drinking refers
to the consumption of alcohol and amounts that are not
necessarily considered to be excessive, but may still be problematic
or harmful in certain situations. This can include drinking at
(00:48):
levels that are above the legal limit for driving, but
below the level at which an individual would be considered
to have an alcohol dependency or even alcohol abuse. Today,
I'm answering a question about gray area drinking. Gray area
drinking is often described as being in a gray area
(01:12):
because it falls between the extremes of abstaining from alcohol
and having an alcohol dependency problem. While it may not
necessarily be considered a problem for everyone, it can still
have negative consequences and can be a cause of concern
for some people. There are several reasons why gray area
(01:36):
drinking can be a problem For one, alcohol does impair
cognitive function and judgment, which can lead to accidents or injuries,
or really bad decisions and other negative consequences. Even relatively
low levels of alcohol consumption can impair one's driving ability
(02:00):
and therefore increase the risk of car accidents. Additionally, alcohol
consumed can have negative impacts on physical and mental health,
including increasing the risk of liver disease, certain types of cancers,
mental health problems like depression and anxiety. An example of
(02:25):
a gray area drinker might be someone who regularly consumes
alcohol in moderation, but occasionally drinks to excess or engages
in what's called binge drinking. This person may not necessarily
be dependent on alcohol physiologically, but their drinking habits might
(02:47):
still be problematic or harmful in certain situations. For example,
they might have a few drinks on the weekends or
at social events, but may also drink heavily on occasion
and experience negative consequences as a result, like struggling to
control their alcohol consumption and engaging in risky behavior while
(03:10):
under the influence of alcohol, like as I mentioned before,
driving while they've had too much, or for example, engaging
in unprotected sex, which they might not do if they
hadn't had a few drinks. There is evidence to suggest
that alcohol consumption, even at relatively low levels, can have
(03:32):
negative impacts on brain health. After all, alcohol is a
central nervous system to present, and it can impair cognitive
function and judgment. Even in small amounts, it can affect
the way the brain functions, leading to symptoms like more
(03:52):
slurred speech, a slow reaction time, an impaired memory, or
impaired coordination. Excessive alcohol consumption over a prolonged period of
time can lead to more serious problems like alcohol dependence
and addiction, which can have more severe and long lasting
(04:14):
effects on brain health. Heavy alcohol use can lead to
structural changes in the brain and can increase the risk
of cognitive problems and mental health issues like depression and anxiety.
It is important to note that the effects of alcohol
(04:34):
on brain health vary depending on a number of factors,
including the amount and frequency of alcohol consumption, but also
that individual's age, their gender, and their overall health status
aside from alcohol. While moderate alcohol consumption may not necessarily
(04:58):
be harmful for everyone, it is important for people to
be mindful of their own alcohol consumption and to consider
the potential risks and benefits in the context of their
own personal circumstances. In other words, don't say, hey, I
drink the same amount as my neighbor next door and
(05:20):
they seem fine. It really depends on you, the individual.
It is important to note that gray area drinking does
vary from person to person, and what may be considered
gray area drinking for one person may be considered excessive
for another person. It's important for individuals to be mindful
(05:45):
of their own alcohol consumption and to consider potential risks
and consequences of their drinking habits. So here we are
in Dry January. Dry January is an annual event in
which people abstain from consuming alcohol for the month of January. Actually,
(06:07):
this event was created by the charity Alcohol Change UK
in two thousand and thirteen as a way for people
to reflect on their alcohol consumption and to consider the
potential benefits of reducing or abstaining from alcohol. Participating in
Dry January can be a way to take a break
(06:29):
from alcohol and to assess your relationship with it. It
can also help to improve your physical and mental health,
as abstaining from alcohol can lead to improved sleep, increased energy,
and reduced risks of certain health problems like liver disease
or certain types of cancer. Many people, whether drinking alcohol
(06:53):
is a problem for them or not, do participate in
Dry January if you want to do so. First, I
suggest you set a goal by determining your specific reason
for participating in Dry January, and then therefore what the
goal might be. It might be to take a break
(07:15):
from alcohol to improve your physical or mental health. It
might even be to save some money. Plan ahead, consider
how you're going to handle social situations that involve alcohol,
and by bringing non alcoholic alternatives or finding other ways
to socialize that don't involve alcohol. It can be helpful
(07:38):
to enlist support of friends and family to help you
stay on track with your goal. You might want to
consider joining a support group if this seems difficult, or
finding an accountability partner to help you stay motivated. Think
about what your triggers are, so paying attention to the
(07:59):
situation or emotions that trigger your desire to have a drink,
and try to find other healthy ways to cope with
those triggers. And of course, if you need help, Really,
if you're struggling to stick to your goal or feel
like alcohol consumption is becoming a problem, may be helpful
(08:20):
to seek support from a professional treatment person. There are
many resources available to help people manage their alcohol use
and reduce the risk of negative consequences. So with that,
right after the break, we'll get to my listeners question.
(08:49):
Welcome back back with my listeners question about drinking, Dear
Doctor Salts. Over the holiday period, I found myself drinking
more alcohol than I have at any time of the year.
There were many holiday gatherings at which I drank. I
(09:10):
went out to eat or to a party because of
the holidays, and I drank. Sometimes I only had a
glass of wine. Other times I had four or five drinks.
While in a sloppy state, I said a few really
dumb things to co workers at an event or two,
and I'm not too happy with myself about it. In fact,
(09:33):
I'm embarrassed. I don't drink every day. I don't think
I'm an alcoholic, and I really don't want to become one.
But even though I don't think I have a problem
per se, I do think I have suffered some bad
judgment as a result of drinking more than I should
have over the holidays. I'm not sure what to do
(09:55):
about it. Do I need to stop drinking altogether or
just cut back, or am I just overreacting to myself
like this is no big deal. For the most part,
once you start wondering whether you should, because of negative consequences,
start drinking less, the answer is likely yes. You don't
(10:19):
really need to be an alcoholic or unable to not
drink without going through some horrible withdrawal in order for
it to be better for your health, your mental health,
and your social and personal life to drink less. The
first issue is that four to five drinks in a
(10:39):
night is probably just too much for most people based
on height and weight. This is usually considered binge drinking.
You're binge drinking resulting in saying and doing embarrassing things,
in other words, making poor choices that risk your work relationships.
(11:00):
Would further define it as a problem. And because you've
picked up the drinking speed, meaning you are drinking more
more often, you are building up a tolerance for alcohol,
which over time does lead to dependence. I think you've
answered your own question that you do need to decrease
(11:21):
your alcohol consumption, which means a few things. If you
can physically comfortably abstain from any alcohol for three to
four nights, then you might consider abstaining for a few
weeks in order to reset your tolerance. That's why dry
January came about. It's a time many people back off
(11:45):
for the month, and then after weeks of no drinking
may choose to go back to the one glass of
wine with dinner out on a weekend that they did before.
Most people do not become disinhibited to the degree that
they say things they regret after one glass of wine.
(12:06):
This doesn't mean green lighting a glass of wine every night,
as that will also build the tolerance and you are
likely to start zooming back up to more than that.
Make a healthy decision that you can enjoy your glass
once or twice a week and keep tabs on yourself.
But if you now can't not have a drink for
(12:29):
a few nights, meaning you start to feel tremulous, sweaty,
just bad and feel like this isn't working, then this
actually already is alcohol dependence and you will need to
see a mental health professional to get some assistance decreasing
your alcohol intake. Abruptly stopping if you have real dependence
(12:51):
can be dangerous. It can cause a rise in blood pressure, seizures,
and even a condition called delirium tremens, which means a
change in your mental status with high blood pressure and
heart rate. Don't do that on your own. A professional
can help you, and you may need additional support to stop,
(13:14):
such as regularly going to alcoholics. Anonymous. Paring back before
you get near this point is not being overly cautious.
It's being reasonable and appropriately health conscious, and good on
you for picking up your struggling with an issue before
it's hard to address it properly. I hope that was helpful.
(13:41):
To address the issue of gray area drinking, it may
be helpful to consider the following strategies. First, set limits.
It can be helpful to set limits on the amount
of alcohol you consume, both in a single sitting and
over the course of a week. This can help you
to have avoid drinking to excess and reduce the risk
(14:03):
of negative consequences. Plan ahead. If you know you will
be drinking, make sure to plan ahead by arranging for
a designated driver or other transportation. This can help reduce
the risk of accidents and injuries. Seek support. If you
(14:24):
are struggling to control your alcohol consumption, it's helpful to
seek support from friends, family, or a professional treater. There
are many resources available to help you manage alcohol use
and reduce the risk of negative consequences and consider the risks.
(14:44):
It is important to be aware of the risks associated
with alcohol consumption and to consider whether the potential benefits
of drinking outweigh these risks. In some cases, it really
may be best to abstain from alcohol altogether for the future.
(15:04):
And if you are concerned someone you care about is
drinking more than maybe healthy, it can be hard to
speak to them about it, but actually it is one
of the most caring, unloving things that you can do.
When confronting someone you love about their alcohol consumption, it
is important to remember that your concern is coming from
(15:24):
that place of love and care, so choose a good
time have the conversation when with both you and the
person you are concerned about are sober and feeling calm.
Avoid having the conversation when either of you are under
the influence of alcohol, or when either of you are
(15:46):
feeling upset or overwhelmed. Be specific provide examples specifically of
behaviors or situations that have caused you concern, rather than
make general statements about their drinking habits. Don't accuse. If
(16:07):
you come across as critical or judgmental, it really won't
go well. Focus instead on how their alcohol consumption is
affecting you and your relationship, and then offer your support.
Let the person know that you are there for them,
You are willing to help them in any way you can.
(16:28):
This might include offering to attend support groups or even
therapy sessions with them, or simply being there to listen
and offer encouragement. But if you are concerned that the
person's alcohol consumption is such that it is really harming
them and they are unwilling or unable to address it,
(16:48):
then it might be necessary to seek help from a
professional person yourself. There are many resources available to help
individuals manage their alcohol use, but also for individuals who
are affected by somebody who is abusing alcohol. Do you
(17:09):
have a problem I can help with? If so, email
me yet How can I help? At Seneca women dot com,
all centers remain anonymous and listen every Friday too. How
can I help with me? Doctor Gale's Salts
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