‘Moderate psychological dependence kills more people than alcoholism’

The health risks

One of the biggest myths about the dangers of alcohol is that most people who die from it are alcoholics, when in fact the largest number of fatalities is among people who are not yet dependent on it. A lot of alcohol deaths are due to cancers, heart conditions, strokes, accidents and mental health issues, all of which are linked to mild and moderate psychological dependence on alcohol. Even at 14 units a week – the maximum amount we should drink, according to Government guidance – the risk of dying from an alcohol-related condition is around 1 in 100. For many people, taking a month-long break from alcohol can help them break the grip alcohol has on their lives.

Track your month

At the start of October use a paper calendar, pinned up somewhere visible, to set yourself a goal. Noting each day without a drink will give you a sense of achievement and marking down upcoming social events means you can make sure you’re prepared. Some find keeping a sober diary helpful, as you can make a note of how you feel and when you’re struggling, preparing better for those occasions. Or use the Try Dry app, which helps you understand your drinking habits, triggers and cravings.

Share your sobriety plans

Whether it’s your partner, your family or a friend, let the people in your life know you’re doing Sober October and tell them why so they can keep an eye on you and be supportive, especially when you’re socialising. Make it clear that you’re doing it for your health, and you’ll find that most people that care about you will be with you all the way, especially now that “going dry” is increasingly becoming normalised – in fact over a fifth of the adult population now don’t drink alcohol. If you’re met with sober shaming, just avoid those people for a while.

Don’t hide – get out and about

We tend to associate having a drink with relaxation, with good times and socialising – all things that can be had without alcohol, once we learn how to do it. Instead of having a duvet month during Dry October, go out to bars and restaurants so you get used to socialising without drinking and break the associations with alcohol. Find out which alcohol-free drinks you enjoy, so you’re never tempted to default to your usual tipple.

Know your triggers

Whether it’s pouring a glass of wine when you get home from work or heading to the bar for a beer after a round of golf, alcohol triggers – the moments you associate with having a drink – can scupper your alcohol-free month if you’re not careful. It’s all about preparation. If you like a drink after work, have a nice cold “Nosecco” waiting for you in the fridge. Tell the golfers you’d rather go for a meal than get boozed up. Most of all, don’t forget that you can have a craving without giving into it. After two or three minutes the craving will pass.

Organise distractions

Without boozy lunches and endless hangovers, you may find a break from alcohol gives you more free time to fill throughout your week. Pack it with pleasurable and enriching activities like hobbies, classes and sport, so you don’t default to your usual drinking habits. New activities are a good idea but avoid taking on a huge unfamiliar challenge that you could potentially give up on further down the line, as this might tempt you to slip back into the drinking habits too.

Plan for parties

If you’ve been using alcohol to feel comfortable at big social events since your teens, that doesn’t mean you can’t manage without – you just need to try. Remember, it’s the wedding or birthday party that’s the special thing – not the alcohol you’re going to have there. To give yourself a fighting chance, bring your own alcohol-free drink, have an exit strategy planned and leave early if necessary. It may feel uncomfortable at first, but you will soon find you enjoy every moment of these occasions without alcohol, remember them in more detail and relish waking up hangover-free.

If you fall off the wagon

With any change there will be bumps along the way – so if you succumb to alcohol during Dry October, it’s how you respond that really matters. While you may have had a drink or two, you’ve still had far less than you normally would in a month, and that’s progress. Don’t give up after one knock, don’t beat yourself up, just get right back on the wagon.

Assess how it’s gone

How you experience Sober October will tell you a lot about your relationship with alcohol, and your level of dependency. If you find it hard to go to a party without having a drink and can never stop at one glass, these are signs of mild alcohol dependency. Learning about your triggers and putting in place strategies can help you ease back on your drinking all year. However, if the craving for a drink was too strong and being without it made you anxious and irritable, this suggests your dependency is more severe, and you may need professional help to change your relationship with alcohol.

As told to Marina Gask

SDGs, Targets, and Indicators Analysis:

1. SDGs addressed or connected to the issues highlighted in the article:

   • SDG 3: Good Health and Well-being
   • SDG 12: Responsible Consumption and Production
   • SDG 13: Climate Action (implied)

   The article discusses the health risks associated with alcohol consumption, which aligns with SDG 3. It also mentions the importance of responsible consumption and finding alcohol-free alternatives, which relates to SDG 12. Additionally, reducing alcohol consumption can have a positive impact on climate action, as the production and transportation of alcoholic beverages contribute to greenhouse gas emissions.

2. Specific targets under those SDGs based on the article’s content:

   • SDG 3.5: Strengthen the prevention and treatment of substance abuse, including narcotic drug abuse and harmful use of alcohol
   • SDG 12.8: Ensure that people everywhere have the relevant information and awareness for sustainable development and lifestyles in harmony with nature

   The article emphasizes the need to address substance abuse and harmful use of alcohol, which aligns with SDG 3.5. It also promotes awareness and information about sustainable development and lifestyles, which relates to SDG 12.8.

3. Indicators mentioned or implied in the article:

   • Alcohol-related fatalities
   • Number of alcohol units consumed per week
   • Number of alcohol-free days
   • Use of alcohol-free drinks
   • Cravings for alcohol
   • Level of dependency on alcohol

   The article mentions the risk of alcohol-related fatalities and the recommended maximum amount of alcohol units per week, which can be used as indicators to measure progress towards reducing alcohol-related harm. It also discusses the importance of alcohol-free days, the use of alcohol-free drinks, and managing cravings for alcohol, which can be indicators of progress towards responsible consumption. Additionally, it highlights the level of dependency on alcohol as an indicator for determining the severity of alcohol addiction.

Table: SDGs, Targets, and Indicators

Behold! This splendid article springs forth from the wellspring of knowledge, shaped by a wondrous proprietary AI technology that delved into a vast ocean of data, illuminating the path towards the Sustainable Development Goals. Remember that all rights are reserved by SDG Investors LLC, empowering us to champion progress together.

Source: telegraph.co.uk

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