Embracing Mindful Drinking: How to create a balanced relationship with alcohol
You may have been hearing some buzz about “sober October” lately, where people are opting out of alcohol for 30 days. This inspired me to share my thoughts on alcohol, particularly when it comes to creating a healthy relationship with alcohol. Can alcohol be part of a balanced, healthy lifestyle?
I believe that for some people, it absolutely can. Personally, I enjoy alcoholic beverages on occasion, but just like with food, my relationship with alcohol is rooted in mindfulness and balance. Most people look at alcohol in a black and white type of way: you either drink, or you don’t, but over the last few years, there has been a shift. Young people in particular have increasingly been looking for a middle ground with alcohol - maybe not removing it entirely, but trying to find balance with it. Perhaps you have been questioning the role that alcohol plays in your life, and wondering whether or not it’s taking up too much of your time and energy.
The sober curious movement
Did you know that 19% of US adults currently identify as “sober curious?” This is a term used to describe people who are interested in developing a more mindful relationship to alcohol - that might mean removing it entirely, or it might mean cutting back and adopting a more conscious relationship with it. The term “sober” used to imply that this person previously struggled with an addiction, but that no longer holds true. We’re discovering that there are many reasons to consider a more conscious relationship to alcohol: increased energy, decreased anxiety and depression, better relationships, better health. I think most people can agree that alcohol can be a hindrance to many goals and aspirations we have in life, so naturally people are beginning to question the role that alcohol plays, and whether or not it’s worth it.
We all know that binge drinking has many drawbacks on our health: from high blood pressure, inflammation, and impaired gut health to hormones, sleep, liver and brain health, and immunity. However, I believe that for some people, alcohol does not need to be an “all-or-nothing” choice.
Being sober curious is different than being sober, because it allows for flexibility and balance. It might mean you’re sober, it might mean you’re taking a break from drinking, or it might simply mean that you no longer engage in binge drinking and prioritize quality over quantity. For me, mindful drinking is just like mindful eating: it’s a middle-ground between the black-and-white. It’s finding balance and finding where it fits into my life. I love enjoying a glass of natural wine with friends or a coconut water cocktail on the beach while traveling. I also love waking up feeling my best, supporting my body, and alcohol doesn’t always fit in there. It doesn’t work for everybody (namely those who are struggling with addiction - more resources down at the bottom), but for some, mindful drinking can be a way to keep alcohol in your life without letting it hinder your goals and affect your mental & physical health.
What is mindful drinking?
Just like mindful eating, mindful drinking emphasizes listening to your body, prioritizing quality over quantity, slowing down, and stopping when you’ve had enough.
Of course, one of the hardest things to do in social settings is slow down and listen to your body, but this is ultimately the goal with mindful drinking, and gets much easier with practice. With a little time and effort, you can adopt a mindful relationship to alcohol that supports your mental health & overall well-being.
How to build a mindful drinking practice
1) Savor each sip: Pay attention to the flavors, textures and quality of your drink. Aim for quality over quantity and take your time with each drink.
2) Alternate with water: If you have a hard time slowing down, alternating each drink with a big glass of lemon water or iced herbal tea is a great way to “force” a slow down, and replenish your body with minerals and hydration, since alcohol is a dehydrant.
3) Set intentions and boundaries: Before socializing, get clear on your intention: your why. Maybe you want to have energy in the morning to exercise and hit the farmers market. Maybe you want to remember the time you spent with your loved ones and savor your time with them. If giving yourself a limit of drinks works for you, try that. If not, you can try giving yourself a bed time or a water goal.
4) Listen to your body’s signal for when to stop: this one is trickier and takes a little practice, but just like with mindful eating, your body reaches a point when it’s had enough. Usually, it’s when a glass of water or a hydrating non-alc beverage actually sounds very refreshing and delicious. That’s usually a sign that you’re satisfied.
5) Eat a balanced meal. Without a doubt, lack of food is a major contributor to unintentionally over-doing it with alcohol. Don’t drink on an empty stomach. If a meal isn’t part of the plans, make sure you are full & satiated before heading out.
6) Don’t let it dictate your social life. Don’t let a fear of drinking, or lack thereof, stop you from going out and having a good time. Balance is key here. If a night out with friends sounds appealing. Do it. With or without alcohol involved.
More ways to make alcohol more wellness-focused
There is no way to market alcohol as a “healthy” beverage, but there are ways to make it “healthier.” Here are a few things to keep in mind:
Go for organic, natural, biodynamic wines when you can
Tequila is best for blood sugar balance
Gin has the lowest sugar content
Mezcal is purest spirit on the market
Go for simple cocktails to avoid added syrups and sugars
Hard kombucha has benefits of probiotics
Reflect on your progress
It’s important to track and celebrate your progress along your mindful drinking journey so you don’t lose sight of how far you’ve come. Keep track of your wins and what makes you feel your best. Be sure to check in regularly with any small improvements you’ve made, even if you had one less drink this week, or had one more glass of water while socializing. Document how you feel, and the things you were able to do with a mindful drinking lifestyle that you weren’t able to before, such as:
How much more energy you had in the mornings
The activities you were able to do on the weekends
Your productivity levels
Your mood
The quality of your relationships
And any other benefits that feel authentic to you.
Resources
If you or anyone you know is struggling with alcohol addiction, the Substance Abuse and Mental Health Services Administration is here to help.
Additionally, here are some resources on the sober curious movement.
Meetup.com for sober curious events
Mindful Drinking by Rosamund Dean
As always, if you need help reaching your health & wellness goals and finding balance in your lifestyle, reach out to me here to learn more about private coaching.
