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5 Signs You’re Drinking A Little Too Much

5 Signs You’re Drinking A Little Too Much

A glass of wine with dinner, just one more beer for the road, a misty memory of the evening before. How do you know if the amount you are drinking is starting to get out of control?

Here are the five key signs that you are drinking to excess.

1. I need a drink…

You can’t say no to a drink, you crave alcohol and cannot wait for that 6 o’clock glass of wine or bottle of beer.

There is a point when having a social drink is not enough, you just need to have a drink. What started as a way to relax and put a stressful day behind you is now something you must do to relax.

2. I need to drink more to feel the same buzz…

Just that one drink is no longer enough, you need at least two or three beers to get the same effect or you find you are no longer putting the bottle of wine back in the fridge. As with any addiction you body will build up a tolerance and there is a risk you can slip into alcohol dependency.

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There are different levels of dependence and it may not necessarily involve drinking excessively, you can start with a psychological dependence, the ‘I need a drink’ feeling  or believing ‘I cannot relax without a drink’. Sadly this can all too quickly become a physical dependence where your body will show physical symptoms including shaking, sweating or nausea if you do not have alcohol in your system.

3. I have a drink most days…

Social drinking is perfectly acceptable, but when you find you are drinking most days, you need to consider if you have a problem. The National Institute of Alcohol Abuse and Alcoholism states ‘”men should not exceed 4 drinks per day or a total of 14 per week and women should not exceed 3 drinks a day or a total of 7 per week”. The American Heart Association suggest even lower levels stating that “men should not exceed 2 units/day and women should not to exceed 1 unit/day to stay healthy.”

You need to be particularly careful when you drink at home, a single unit of alcohol is classed as a measure of spirits, half a pint of average strength lager or two-thirds of a 125 ml glass of wine. Outside of the controlled measures of a bar, it is easy to find yourself serving much more than a unit and slip into drinking more than you think you are.

4. I drink alone…

Finding yourself reaching for a drink when you are by yourself could be a sign of a problem. Research has shown that drinking alone can be linked to heavier drinking and a greater risk of addiction.

There is nothing wrong with enjoying a drink at home, but be aware when you find you are regularly drinking when you are alone.

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5. I don’t have a problem with drink… Honestly…

Denial can be a big sign, if you find you cannot admit you are drinking too much. When you hear yourself saying ‘I’m not that bad…’ or ‘I just have a drink or two,’ consider if this really is the truth.

This is where friends or partners can be vital to help you. Admitting you have an issue is a massive step but can be helped by those around you helping you see your drinking is becoming an issue. If your partner or friend is in denial your role in helping them recognise and acknowledge the issue is vital. You can be pivotal in getting them on the road to recovery.

What are the risks of alcohol?

There are many health risks associated with long-term alcohol abuse. These include high blood pressure, risk of stroke, liver disease, fertility problems, impotence and an increased risk of cancer.

To understand the risks of drinking, the following is what will happen to your body as you drink more alcohol:

  • Moderate drinking – 1 – 2 units

You may notice an increase in your heart rate and your blood vessels expand. You will become more sociable and talkative.

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  • 4 – 6 units

The alcohol starts to cause a reaction within your brain, with your judgement and decision making gets affected. You may start to feel more reckless and uninhibited. Your coordination and reaction time are reduced.

  • Heavy Drinking –  8 – 9 units

Your speech begins to slur and you may suffer from blurred vision. The alcohol is unlikely to be out of your body overnight so you will most likely wake with a hangover.

  • Excessive Drinking – 10 – 12 units

Your coordination will be seriously impaired and you are at a serious risk of having an accident. You may feel drowsy and depressed due to large amounts of alcohol in your bloodstream.

Of course, in addition, you need to consider the cost of alcohol and the large numbers of empty calories contained.

How to get back in control…

If you realise you are drinking too much you can take steps to recover, the first stage is to acknowledge you are drinking too much and to be willing to make a change. If you are at an early stage, you can look to reduce your alcohol intake and give your body time to recover.

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Having a break from alcohol can help you greatly. Research by University College London has seen individuals who gave up alcohol for four weeks notice improvements to their liver function, blood pressure and cholesterol levels and were also at lower risk of developing diabetes and liver disease. A break from alcohol can be useful to ‘reset’ your drinking levels and detox. Your body and your wallet will thank you!

However, if you are alcohol dependent, you may find that a sudden reduction may cause withdrawal symptoms including nausea, sweating, a craving for alcohol and shaking. Here it is best to seek professional advice before attempting to cut down on your intake. In this way, you can be advised of a sensible programme to reduce and then eliminate your dependency safely.

Enjoy life, in control

Nobody is denying that a drink with friends or family is a great way to enjoy an evening, or that a glass of wine with a meal is anything but positive. However, it is all about recognising how much is too much and to enjoy yourselves without needing alcohol.

Learn more about drinking in popular culture with the sober drinking game, where you can learn what famous people from William Shakespeare to Dudley Moore said about drinking!

Cheers!

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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