Alcohol Awareness Week: How to recognise and remedy problematic drinking in lockdown

While many of us have had to spend the majority of 2020 at home, and pubs and bars have faced nationwide closure, Britons have been turning to alcohol as a coping mechanism during lockdown.

Alcohol has become a routine part of everyday lockdown life for many. According to research by Rennie for Alcohol Awareness Week,  nearly half of Brits (45 per cent) revealed that they rewarded themselves with specific foods and booze as a means of dealing with boredom.  

“Alcohol has been described as ‘the UK’s favourite coping mechanism’, and many of us drink to help manage stress, anxiety and depression, despite the fact that alcohol can aggravate depression and your mental wellbeing,” Andy Ryan, a UKCP psychotherapist and former addict, says.

“This is an unbelievably stressful time, and our latest research shows many of us are turning to alcohol to cope, particularly when we’re feeling stressed, anxious or low,” Dr Richard Piper, chief executive of Alcohol Change UK, adds.

As winter closes in and the side effects and stresses of the pandemic endure, it’s important to find ways of recognising when your enjoyment of a drink might be posing a problem to your physical and mental health.

During a time that is causing such strain – from the isolation of lockdown to the stress of the news cycle – carving out a new attitude to drinking will help make your mental health a priority. After all, an estimated 3.5 million adults said that their own – or someone else in their household’s – drinking has made stress in lockdown worse. 

Here are some things to remember when it comes to recognising and remedying problematic lockdown drinking.

There is often no definitive answer when it comes to questioning whether your drinking habit is “problematic” or you have a “dependence”, according to Alcohol Change UK. This behaviour – and the impact it has – exists on a spectrum, so the organisation advises looking out for the following telltale signs: having frequent cravings to drink alcohol; being unable to control how much you're drinking; hiding your drinking from friends and loved ones; and becoming stressed or having difficulty making decisions when going without alcohol.

While boozy Zoom calls and post-work cocktails have become lifelines for many to deal with the monotony of remote working, it’s important to make sure that a proportion of your routine involves being sober. “Different things will work for different people but having a few days off alcohol every week and keeping track of your drinking can be a great place to start,” Piper says.

For mindful drinking consultant Zoey Henderson, it’s all about setting boundaries. “If drinking is still a pleasure and one you don’t wish to completely abstain from, then put rules in place,” she says. “This could be fixed nights or days or even arranged Zooms or socially distanced meet-ups where you set an occasion around the booze.”

Again, how this routine is implemented can differ from person to person, but putting time aside for it is the first step in taking control of your relationship with alcohol.

If you can, take it one day at a time when it comes to stocking up for your alcohol intake. That way, you won’t be tempted to overindulge on a week’s worth in one night – just because it’s there. Good for the routine and the bank balance. “With a fridge packed to the brim, grabbing that beer or opening another bottle is much more tempting,” Henderson says. 

“Ideally buy the booze on the day you plan to drink. If it is there all week you are much more likely to drink it, if this is not possible or you are trying to just shop once a week, try and store out of sight to keep your mind off it.”

To avoid drinking more of the hard stuff than you’d like, opt for something different to drink to help you unwind.

“We all like to have our regular grown-up ceremonies; the after-work drink or weekend treats but why does it have to be with a high ABV?” Henderson says. “There are now amazing non-alcoholic options that mean that cold beer or G&T can taste just as good, but be hangover free.”

Same goes for your choice of activity – there are so many great ways to spend your time that don’t involve alcohol – try to actively seek them out. “Just a few ideas are quizzes with friends online, playing video games, watching a film, reading a good book or literally anything else you enjoy," Piper adds.

Alcoholics Anonymous helpline is open 24/7 on 0800 9177 650. If you would prefer, you can also email them at help@aamail.org or live chat via their website at www.alcoholics-anonymous.org.uk. Drinkline, a free, confidential helpline for people who are concerned about their drinking, or someone else's. Call 0300 123 1110 (weekdays 9am–8pm, weekends 11am–4pm).