Alcohol Addiction & Safety Guide

⚠️ Overview

• Alcohol is a depressant that slows brain and nervous system activity.

• Involved in ~1 in 5 deaths among U.S. adults ages 20–49.

• Even moderate drinking can increase risk of liver disease, cancer, hypertension, and cognitive decline.

• No safe level during pregnancy — alcohol can cause fetal alcohol spectrum disorders (FASD).

• Despite cultural normalization, alcohol is one of the most harmful substances when abused.

🧠 Dependency & Tolerance

• ~29 million Americans had Alcohol Use Disorder (AUD) last year.

• Builds tolerance quickly — requiring more to feel the same effect.

• Causes both psychological cravings and physical withdrawal symptoms.

• People who binge drink (even infrequently) can still develop AUD.

• Family history and starting young increase addiction risk.

• Alters the brain’s reward system over time, reinforcing dependence.

⚠️ Signs of Addiction

• Drinking more or longer than intended.

• Unsuccessful attempts to cut back or stop.

• Spending lots of time drinking or recovering from it.

• Craving alcohol or using it to cope with emotions/stress.

• Neglecting responsibilities or relationships.

• Drinking in risky situations (e.g. before driving).

• Needing a drink in the morning to steady nerves (“eye-opener”).

• Withdrawal symptoms (tremors, anxiety, insomnia, nausea).

🛑 Harm Reduction Tips

• Low-risk drinking guidelines: ≤1 drink/day (women), ≤2 drinks/day (men), with alcohol-free days each week.

• Avoid binge drinking: No more than 1 drink/hour. Always eat before drinking.

• Hydrate: Alternate alcoholic drinks with water.

• Avoid mixing: Don’t mix alcohol with sedatives, opioids, or recreational drugs — it can be deadly.

• Use alternatives: Use non-alcohol alternatives in social settings to reduce habitual consumption.

• Safe environment: Drink in trusted environments — never drink alone or with strangers.

• Plan ahead: Use a designated driver, taxi, or rideshare. Never drink if caring for children or others.

🩺 Withdrawal Symptoms

• Begin 6–24 hours after last drink for regular heavy drinkers.

• Mild: anxiety, tremors, sweating, insomnia, nausea.

• Moderate to severe: hallucinations, seizures (24–48 hours), confusion.

• Delirium Tremens (DTs): life-threatening — confusion, fever, high blood pressure, agitation.

• Medical danger: Withdrawal from alcohol can be fatal — medical supervision is essential for heavy users.

• Kindling effect: Repeated withdrawals increase risk and severity.

✅ Actions to Take

• Track your drinking through journaling on ALTERD.

• Use self-assessments like NIAAA’s Rethinking Drinking Tool.

• Set limits and stick to them. Build in alcohol-free days.

• Try a break: e.g., “Dry January” or “Sober October”.

• Replace alcohol with non-alcoholic options in social settings.

• Identify triggers and experiment with other ways to cope (e.g., exercise, mindfulness).

• If quitting is hard or you experience withdrawal, see a doctor — you may need medication or detox.

• Try moderation-focused programs like Cutback Coach or Moderation Management if total abstinence doesn’t feel right yet.

🛟 Getting Help & Resources

• SAMHSA Helpline: 1-800-662-HELP (4357), FindTreatment.gov

• NIAAA Rethinking Drinking Tool: rethinkingdrinking.niaaa.nih.gov

• Peer Support Groups:

  -- Alcoholics Anonymous (AA)

  -- SMART Recovery

  -- Women for Sobriety

  -- Refuge Recovery

  -- LifeRing Secular Recovery

• Medications for AUD (prescribed): Naltrexone, Acamprosate, Disulfiram.

• Insurance Coverage: Most ACA-compliant plans cover addiction treatment.