Selfies with a glass of red, jokes and memes about the empty shelves of wine and vodka departments… Even the innocent fun of everyday life can imperceptibly create a serious problem in the changed reality. Psychotherapist Kimberly Kay writes about the dangers of drinking at home and suggests alternative ways to deal with stress.
According to the press, alcohol sales have increased significantly in Russia during the quarantine period. In the last week of March alone, people bought about 30% more vodka than in the same period a year ago.1. In many other countries, the situation is about the same – for example, American psychotherapist Kimberly Kay writes about a 55% increase in alcohol sales, which, in her opinion, speaks volumes about the way people cope with the situation.
A change in lifestyle due to circumstances has removed many prohibitions that were previously deterrents. The unspoken rules that prevent weekday drinking, active drinking by women, and solo breastfeeding seem to no longer apply. Anxiety, loneliness and grief can also provoke the use of alcohol as a useless, but, alas, traditional means of comfort.
In old age, the risks increase: the body at this time is less adapted to the processing of alcohol toxins
As Kay recalls, referring to scientific research data, alcohol has carcinogenic properties and can indirectly provoke the development of cancer of the breast, mouth, esophagus, liver, larynx, colon and rectum. Also associated with its use is the occurrence of coronary heart disease, ischemic stroke, cerebrovascular accident and some types of depressive disorders, as well as other unpleasant health problems.
Women are especially vulnerable: they may consume more alcohol than men in the same weight category. And during menopause and in old age, the risks increase: the body at this time is even less adapted to the processing of alcohol toxins.
“A hundred grams won’t hurt?”
Yes, some studies have shown that small amounts of alcohol can be protective. The father of toxicology, Paracelsus, said: “Everything is poison, and nothing is without poison; one dose makes the poison invisible. In other words, there is always a line beyond which the useful can become dangerous or toxic.
For example, we all need vitamin A and selenium, but if we consume too much vitamin A, it can accumulate in fat cells, cause hair loss, and in the worst case, kill us. An excess of selenium can also lead to hair loss and other problems – including kidney failure, which, again, can be fatal. Definitely not something to play with, and most people risk their lives by taking nutritional and vitamin supplements without consulting a specialist.
The problem with alcohol is that the first effect is really a dopamine boost, mood improvement and anxiety relief. This is socially acceptable, and such an effect often brings people together, promotes contact, playfulness and enthusiasm. People may drink a little to stimulate a sense of intimacy. Nevertheless, the insidiousness of alcohol is that it is addictive (in order to achieve a certain effect, you have to take an increasing amount) and a kind of withdrawal.
Addiction is something that can happen to anyone in any country and demographic
A number of scientific studies are devoted to determining the amount and frequency of alcohol consumption, which will allow you to take advantage of its “protective” properties. Kimberley Kay cites the following data: men should not drink more than two alcoholic units (“drinks”, from the English “drink”) per day and no more than 14 per week, while women should limit themselves to one alcoholic unit per day, no more 7 per week. This measurement system was invented in the USA and has become widespread in the world, adjusted for local “standards”2. In the United States and in this article, one alcoholic unit is equal to 360 ml of beer, 150 ml of wine, or 45 ml of vodka or whiskey.
The expert recommends comparing your habits with these norms: “If you are struggling to reduce your alcohol intake in order to stay within these limits, or have realized that you drink regularly, you may have an alcohol dependence or an alcohol use disorder. “. In these cases, abstinence is the best option. There are support sites on the Internet and even online groups like Alcoholics Anonymous, and many psychotherapists provide remote addiction counseling.
Addiction is something that can happen to anyone in any country and demographic, regardless of education, income level or gender, Kay writes. Addictions can occur as subconscious ways to manage anxiety. Narcotic, food, sexual, gaming and shopaholism, they often become related problems with alcohol addiction.
How to deal with a situation without alcohol?
Remembering the words of Paracelsus that toxicity is a matter of dosage, one can define the unprecedented level of stress associated with a pandemic, isolation and job loss as a very toxic situation.
All these factors have a devastating effect on the immune system and make it even more vulnerable to bad habits and addictions. Therefore, it is especially important now to strengthen your body using healthy adaptation skills, useful activities and sanity. “Before you reach for another drink or allow another unhealthy habit to work, read and try to put into practice at least some of these recommendations,” suggests Kimberly Kay.
So what can be done?
1. Expand perspectives. It is important to be grateful for what we have and replace negative thoughts with finding creative solutions to problems that arise.
2. Don’t avoid your emotions. It is worth trying to understand what we feel and what others around us feel. Our emotions can talk about something important and suggest the necessary actions (or inaction) at this moment. If we ignore them, we may miss something important.
3. Set realistic goals. There is nothing worse than setting yourself up for failure. If we are cherishing a big dream that seems impossible to achieve yet, it is worth trying to divide the path to it into small steps and tasks.
4. Learn from mistakes. It is not necessary to torment yourself with guilt – it is important to see in a mistake an opportunity for reflection and growth.
Being active helps release excess adrenaline, which is produced due to stress.
5. Let go of the need and desire to control others. You have to accept people for who they are. No matter how close we are with them, Kay writes, we still cannot know all the details of their personal history, as well as feelings and thoughts.
6. Don’t be afraid to ask for help. If someone did not respond to it, you should try to find another resource. No one person can be everything to another, everyone has their own limits. Fortunately, we usually have different people in our environment to turn to.
7. Strengthen self-esteem. Now more than ever it is important to discard any negative thoughts about yourself and learn to love and respect yourself.
8. Move. Physical activity is necessary – this can be home workouts, yoga, sit-ups, walking and running (for those who quarantine in their own home with a plot), gardening, construction and repair. Being active helps to release excess adrenaline that is produced due to stress, and the opportunity to release adrenaline while being in the fresh air is especially helpful in calming down and grounding.
The danger of self-isolation in the company of a bottle is that the line beyond which evening pleasure turns into a problem and addiction is very thin, and it is not easy to distinguish it from inside the situation. Understanding how the psyche works can help us stop and realize what is happening to us, what we are doing and where it will lead.
It is important to understand what exactly we are trying to cope with through alcohol and how we can help ourselves in healthier ways.
About the Author: Kimberly Kay is a psychotherapist, counselor and mediator.
1 “Russians began to buy alcohol en masse”, Lenta.ru, March 29, 2020 “Russian alcohol suppliers reported an increase in sales”, Vedomosti, March 28, 2020 “Russians self-isolated with alcohol”, Vedomosti, April 8, 2020 G.
2 “Degrees will be transferred to drinks,” Izvestia, December 11, 2008.