Many of us have learned throughout our lives that drinking is a normal part of being an adult. We drink when we get together with friends, when we have a good meal with the people we love, or when we are finally home after a long, stressful day. If you’re a person who drinks, you may at some point begin to question if and how alcohol is serving you, your health, and your relationships.

Maybe drinking isn’t running your life - you’re doing well at work or school, you exercise regularly, eat healthy, and are a loving and responsible friend, partner, or parent. You can go days without drinking with no problem. At the same time, you may be feeling like you’ve woken up on too many mornings hungover, finding yourself less able to be present with your loved ones or noticing that you’re lacking creativity and energy at work because you’re not feeling well from the night before. You may notice that drinking a lot tends to worsen your anxiety or depression. Still, you might feel like sobriety, or not drinking at all, isn’t right for you; perhaps there is another option. This is where mindful drinking comes in.

Mindful drinking isn’t necessarily about sobriety or even about drinking less. When you drink mindfully, you apply intentionality to when, why, and how you drink - in other words, mindful drinking is about bringing more awareness to your relationship with alcohol. By centering this awareness, you can continue to enjoy alcohol while minimizing its potentially negative impacts on your life.

It’s important to acknowledge that mindful drinking may not be the right approach for everyone. If you’re noticing that drinking has created situations that are unsafe or dangerous for you or those around you, or if you’re feeling like you’ve lost control of your ability to moderate your drinking, you may want to reach out to a doctor or a therapist who specializes in addiction treatment for help.

If you’re interested in mindful drinking, here are some ways to test it out:

Notice how you’re feeling before you’re drinking, while you’re drinking, and after drinking. Be curious as to why you are wanting or choosing to drink. Without judgment, what feelings and sensations are coming up in your body? What thoughts are you having? If you find journaling helpful, write down your observations.
Have a plan and stick to it. Before a happy hour or a dinner with friends, decide how many drinks you’ll have. Notice if it’s difficult for you to stick with your plan while you’re in the moment. If you feel comfortable doing so, let a friend or partner know about your plan so they may be able to support you.
Drink a glass of water or seltzer in between alcoholic drinks. In addition to helping you space out your drinks, this will help you stay hydrated and more refreshed the next day.
If you decide you want to drink less (or not at all), experiment with mocktails or other non-alcoholic drinks. Many restaurants and bars are now offering delicious alcohol-free alternatives for those who don’t drink.
Track your drinks by using an app or simply by making a note in your phone. Tracking your drinks can help you gain more information about the amount you’re drinking, as well as how you feel during and after drinking.

Mindful drinking is one way to help bring awareness to your own personal reasons for drinking. For some, those reasons may be social anxiety, boredom, to relieve stress, or simply wanting to feel more engaged and connected in a moment of celebration. No matter your reason, working with a therapist can help you explore your experiences with alcohol more thoroughly and help you cope with stressors in your life that may be influencing drinking habits. Repose Therapy is here to help. Book your 15-minute consultation here to learn more about our holistic approach and comprehensive services.

Author: Emily Briglia, MSW

Mindful Drinking: Applying Intentionality for a Healthier Relationship to Alcohol