Binge Drinking: What It Is, The Effects, And How to Stop

Binge drinking often conjures images of college partying or underage drinking. However, people from all age groups can engage in this behavior, and it does not only involve drinking until blacking out. Binge drinking is characterized by episodes of heavy alcohol consumption over a short period of time. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), binge drinking is defined as a pattern of drinking that elevates blood alcohol concentration (BAC) to 0.08%, which is the legal limit of intoxication in the United States. This typically occurs when a woman has four or more drinks, or a man has five or more drinks within roughly two hours. If you tend to overdo binge drinking more often than not, you may find this article on how to stop binge drinking helpful.

While drinking too much in the moment may not feel like a big deal, many regret their choices after the fact. Feeling hungover, tired, and at times, embarrassed about behaviors that occurred under the influence can lead to regret. If binge drinking is occurring regularly or if you often drink more than planned, it may be a good idea to reassess your relationship with alcohol. Repeated binge drinking can lead to various mental and physical health issues, such as a heightened risk of alcohol poisoning, weight gain, cancer, liver disease, high blood pressure, and even brain damage. Moreover, ongoing alcohol misuse can result in dependence and potentially develop into an alcohol use disorder. The good news is that support is available for those struggling to manage their binge drinking habits.

What Qualifies You As a Binge Drinker?

While the occasional alcoholic drink or a night out drinking with friends is relatively unharmful, many people find themselves wondering if they are drinking too much or too often. Often, individuals limit their alcohol use during the week only to overdo it on the weekends. Binge drinking can lead to changes in your behavior, including placing yourself in risky situations or losing self-control. Moreover, weekends may be spent recovering from hangovers instead of enjoying your time off. Frequent binge drinking also raises the risk of serious health issues.

The National Institute on Alcohol Abuse and Alcoholism outlines parameters for heavy drinking and binge drinking in their article “Drinking Levels and Patterns Defined.” The NIAAA defines binge drinking as a pattern of consuming alcohol that brings blood alcohol concentration to 0.08%, or 0.08 grams of alcohol per deciliter, or higher. For the average adult, this means consuming five or more drinks if you’re a man or four more drinks if you’re a female in about two hours. The Substance Abuse and Mental Health Services Administration (SAMHSA) adds that this behavior should occur at least once in the past month to be classified as binge drinking.

Is a Binge Drinker the Same as an Alcoholic?

People who often find themselves binge drinking may start to question whether they have a problem with alcohol. Binge drinking refers to consuming large quantities of alcohol in a short period, while alcohol use disorder (AUD), previously referred to as alcoholism, is characterized by a long-term inability to control drinking habits. Binge drinking on occasion does not necessarily mean you have an addiction to alcohol; it’s a behavior, not a mental health condition. However, if binge drinking becomes a regular occurrence, the risk of developing an alcohol use disorder increases.

According to the “Diagnostic and Statistical Manual of Mental Disorder (DSM-5), alcohol use disorder (AUD) is recognized as a mental health condition. Individuals with AUD may find themselves continuing to drink despite experiencing negative consequences due to alcohol or may want to drink less but are unable to stop. Each individual’s experience with alcohol addiction can vary, but there are common behaviors associated with alcoholism, including frequent binge drinking. Other signs and symptoms of alcohol use disorder may include:

• Spending a lot of time drinking or recovering from its effects.
• Often drinking more than intended.
• Drinking alcohol in risky situations, such as driving.
• Inability to cut back or stop drinking despite wanting to.
• Alcohol consumption interferes with daily responsibilities, both at work and at home.
• Continued drinking despite experiencing negative consequences, such as problems with friends and family.
• Experiencing withdrawal symptoms when not drinking.
• What Are the Warning Signs of Binge Drinking?

Binge drinking carries significant risks and is the primary cause of alcohol poisoning, which can be a serious condition and even fatal. Often, people dismiss binge drinking as a problem because they only do it occasionally, and it may not interfere with their work life. It is easy to dismiss these episodes as just a way to unwind. However, there are several warning signs that indicate a potential issue with binge drinking:

• You often drink more than you intended.
• You struggle to stop drinking when you’ve started.
• You frequently experience blackouts or gaps in memory when drinking.
• You feel guilt or shame the day after heavy drinking.
• You experience worsening mental health issues, such as anxiety or depression.
• You experienced alcoholic seizures when drinking too much.

How to Break a Binge Drinking Cycle?

Binge drinkers may not drink every day, but when they start drinking, they have a hard time stopping after one or two drinks. For some, cutting alcohol out of their lives completely may be the best option. However, there are also ways to promote more responsible drinking habits. HelpGuide.Org offers several suggestions to help you stop binge drinking:

• Establish a firm limit. Commit to having only one or two drinks a night. To maintain accountability, keep that limit in mind, write it down, set a reminder on your phone, or tell a friend about your intentions.
• Drink more water. Make a habit of drinking a glass of water after each alcoholic drink. This can help you slow down and fulfill the need to constantly have a drink in your hand.
• Take small sips. Taking a more mindful approach to drinking, rather than chugging a beer or mixed drink, can also help you slow down.
• Eat before drinking. A full stomach can make it less likely to drink as much.
• Surround yourself with moderate drinkers. Often, people mirror the drinking habits of those around them, so socializing with others who don’t drink or drink moderately can help break the cycle.
• Reach out for help. If you find it challenging to manage your drinking on your own, consider reaching out to a treatment program like alcohol detox programs, rehab centers, and mental health therapists who can help you stop drinking.

How to Stop Binge Drinking Through Personalize Treatment Programs at Living Longer Recovery

If you need further help on how to stop binge drinking, it may be time to reach out for help. Living Longer Recovery is a premier drug and alcohol rehabilitation center with personalized treatment plans to meet anyone on their recovery journey. Many see alcohol rehab as only for those with severe alcohol use disorders. However, treatment plans exist on a wide spectrum, ranging from intensive inpatient programs to more flexible outpatient services. Unchecked binge drinking can escalate into an alcohol use disorder, but getting help as soon as possible can stop the cycle in its path.

For more information about our alcohol abuse treatment programs, feel free to reach out to Living Longer Recovery at 866-714-3294 today.

External Sources

• National Institute on Alcohol Abuse and Alcoholism – Understanding Binge Drinking 
• National Institute on Alcohol Abuse and Alcoholism – Drinking Levels and Patterns Defined
• HelpGuide.Org – Binge Drinking: What it is, the Effects, and How to Stop Binge Drinking