When moderate summertime drinking is getting out of hand – what to do?
During the summer holidays, occasional drinks can become a habit: A cold beer after the sauna, a glass of wine while cooking and another during the meal, and so on. During long holiday periods, however, even moderate daily consumption can become problematic. Alcohol helps you relax, and having one or two during meals can seem harmless.
But daily consumption can be insidious, as it quickly increases your alcohol tolerance.
"During holiday periods, alcohol consumption, especially if it occurs daily, can increase imperceptibly as we enjoy life without work-related routines or a strict daily rhythm", says Mental Health and Substance Abuse Unit Director Susanna Råman-Maljonen.
If you feel unsure about your holiday drinking habits, these questions may prove helpful:
- Does getting into "the summer holiday spirit" require at least one drink, or more?
- Do you find it hard to fall asleep if you haven't had a nightcap?
- Do you feel tired even though you're on holiday?
- Are you often forced to decline sudden invitations (and the like) because you are over the limit to drive?
- Do you often feel irritated, depressed, or cry easily – but tend to feel better after one drink?
You should congratulate yourself for having the courage to consider your alcohol use critically. Daily alcohol use causes depression and irritability and makes it more difficult to fall and stay asleep. Also, drinking immediately before going to bed, even if it's just one nightcap, will have a negative impact on the quality of your sleep. This means that though you sleep, you don't fully recover from your day. Drinking less is always a wise decision, as "fully safe alcohol consumption" does not exist.
If you already feel that your drinking has become problematic, the following tips can help you identify and change harmful habits:
- Keep an alcohol consumption diary.
- Replace some alcoholic drinks with non-alcoholic ones and make less-potent cocktails.
- If you're drinking with others, follow the "drinking rhythm" of group's slowest drinker.
- Drink water between alcoholic drinks, and always eat sufficiently before having any.
- Make a conscious decision to have alcohol-free days.
Alcohol detox, meaning its hangover effects, usually pass without problems as long as you rest and remember to eat. The longest they may linger is one week, after which you should feel normal.
If, however, the detox causes you serious symptoms, such as seizures or hallucinations, you must seek medical assistance. There are effective medical treatments for all detox symptoms.
Non-institutional mental health and substance abuse services are a low-threshold service for all residents of the well-being services county. Contact us for a service and treatment needs assessment: Non-institutional services for adult mental health and substance abuse patients | Western Uusimaa Wellbeing Services County (luvn.fi)
You can assess your alcohol use with this test from AddictionLink (Päihdelinkki): Alcohol Dependence Test — AddictionLink (paihdelinkki.fi)(external link)
An alcohol-use reduction self-treatment programme is available on the Mielenterveystalo (Mentalhub) website (available in Finnish only): Tervetuloa alkoholinkäytön vähentämisen omahoito-ohjelmaan! | Mielenterveystalo.fi(external link)
The Therapy Navigator is a digital tool that can help you assess your situation and get the best possible help/support as quickly as possible: www.terapianavigaattori.fi/(external link)