How to cut down on drinking

Summary

Life Kit Podcast Summary: "How to Cut Down on Drinking"

Release Date: December 26, 2024
Host: Marielle Segarra

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Introduction: The Ubiquity of Alcohol

Marielle Segarra opens the episode by highlighting the pervasive presence of alcohol in modern culture. From the abundance of bars and liquor stores to its frequent portrayal in media, alcohol is deeply entrenched in daily life. However, the host emphasizes the hidden costs of drinking, including increased risks of cancer, chronic diseases, hangovers, disrupted sleep, financial strain, and strained relationships. She poses the question: "So what do you think about taking a break?" setting the stage for a deep dive into the benefits and challenges of reducing alcohol consumption.

Casey Davidson’s Sobriety Journey

Casey Davidson, a sobriety coach and host of the "Hello Someday" podcast for sober, curious women, shares her personal journey of quitting alcohol nine years ago. Reflecting on her past, Casey mentions, "I was drinking a bottle of wine a night, seven nights a week," (01:27) illustrating the severity of her relationship with alcohol.

The Decision to Quit

When asked about her tipping point, Casey explains, "I found that just not drinking was so much easier than trying to keep it in my life," (05:51). She used to rationalize her drinking by setting rules like limiting the number of drinks or days per week, but ultimately realized that complete abstinence was more beneficial for her well-being.

Overcoming Fear and Embracing Growth

Casey acknowledges the fear associated with quitting drinking, such as concerns about social interactions and personal enjoyment. She advises, "If you have based a lot of your connections... it's okay to be a little uncomfortable doing it alcohol-free," (01:41). However, she also highlights the positive outcomes, stating, "You will connect with people more deeply... find other strategies to relax," (02:06).

Navigating Life Without Alcohol

The episode delves into practical strategies for reducing or eliminating alcohol consumption, whether for a short-term break like Dry January or a permanent lifestyle change.

Assessing Alcohol's Role

Takeaway one emphasizes the importance of understanding when and why alcohol appears in one's life. Marielle advises listeners to "make a list of where alcohol shows up in your life and what you're using it for," (07:26). Casey concurs, suggesting that identifying the underlying reasons for drinking can help in finding alternative ways to meet those needs.

Reimagining Social Life

Many listeners may worry about socializing without alcohol. Casey recommends, "try new activities... moving from happy hours to brunches," (07:54) encouraging diverse social interactions that don't center around drinking. Marielle adds, especially for dating, that being sober allows for more genuine connections, stating, "you might think you like someone a little more than you do... you're not getting a really good idea of them," (08:28).

Recognizing When Help is Needed

Understanding the severity of one's relationship with alcohol is crucial. Casey notes, "If you are worried about stopping drinking and having symptoms more than a bad hangover, I highly recommend talking to your doctor," (10:31). She outlines various support systems, from online forums to professional rehab, emphasizing that seeking help is a sign of strength.

Extending Beyond a 30-Day Break

While initiatives like Dry January are popular, Casey suggests a more extended commitment for lasting change. She explains, "I recommend a 100-day break from alcohol to really institute the habit of not drinking," (11:50). However, she also acknowledges the normalization aspect of shorter breaks, cautioning that a mere 30-day hiatus may not sufficiently rewire one's reward system.

Rewiring the Reward System

To maintain sobriety, Casey advises planning "sober treats" to replace alcohol-based rewards. Examples include scheduling activities like pedicures or walks, and enjoying peaceful mornings with coffee (13:22). Marielle echoes the sentiment, highlighting the newfound joy and emotional stability that comes with sobriety.

Supporting Yourself and Others

Navigating environments where alcohol is present can be challenging. Casey offers practical tips:

• Preparation: "Eat something with protein before you go," (14:54) to reduce triggers.
• Communication: Inform friends in advance about your decision not to drink.
• Boundaries: Avoid becoming the designated driver to prevent unwanted responsibilities (14:54).

Marielle adds the strategy of taking a step outside to reassess one's desire to stay in an alcohol-centric environment (15:39).

Supporting Sober Friends

For those looking to support friends who choose sobriety, Casey suggests:

• Respect Their Choice: "Don't ask them why they're not drinking," (16:30).
• Provide Alternatives: Offer non-alcoholic beverages, such as non-alcoholic beer or creative mocktails (16:30).

Marielle contributes, sharing her favorite non-alcoholic options like warm hazelnut milk with cinnamon and kombucha peppermint tea.

The Transformative Power of Sobriety

Reflecting on her life post-alcohol, Casey shares profound changes:

• Mental Clarity: "The ticker tape of thinking... went away," (18:00).
• Personal Growth: She pursued education, left her corporate job, and started a coaching practice and podcast.
• Increased Confidence: Casey feels more capable and experiences less imposter syndrome, enabling her to embrace new opportunities.

Key Takeaways

1. Assess Alcohol’s Role: Identify when and why you drink to understand your dependency.
2. Reimagine Social Life: Explore alcohol-free social activities to foster genuine connections.
3. Seek Support if Needed: Recognize when professional help is necessary for alcohol dependency.
4. Plan Sober Rewards: Replace alcohol with enjoyable alternative activities to reset your reward system.
5. Support and Be Supported: Respect others' sobriety choices and offer non-alcoholic options.

Marielle concludes by encouraging listeners to sign up for the special Dry January newsletter, offering weekly support and resources, including mocktail recipes and strategies to handle social pressures.

Episode Production Credits

Produced by Margaret Serino
Visuals Editor: Beck Harlan
Digital Editor: Malika Grebe
Supervising Editor: Meghan Keane
Executive Producer: Beth Donovan
Production Team: Andy Tagle, Claire Marie Schneider, Sylvie Douglas
Engineering Support: Robert Rodriguez
Host: Marielle Segarra

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Additional Resources

• Newsletter Signup: Sign up at npr.org/DryJanuary for weekly emails supporting your alcohol-free journey.
• Related Episodes: Explore episodes on the health benefits of Dry January and the science of hangovers for more insights.

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This summary captures the essence of the "How to Cut Down on Drinking" episode from Life Kit, providing actionable advice, personal insights, and supportive strategies for anyone considering reducing or eliminating alcohol from their life.

Transcript

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[Marielle Segarra]

You're listening to Life Kit from npr. Hey everybody, it's Marielle. Alcohol is everywhere in our culture. Think about how many bars and liquor stores are in your city or town, how many ads you see on social media and on tv, how many times your favorite character on your favorite show pours themselves a nice glass of bourbon or sips an ice cold beer. Understandably, then, it's easy to forget that alcohol is really not good for us. Drinking increases your risk of certain types of cancers and other chronic diseases. In fact, the World Health Organization says there's no safe amount of alcohol to drink in the short term. Drinking can also give you hangovers, interrupt your sleep, drain your wallet, and sometimes hurt your relationships. So what do you think about taking a break? Some people do this for a month. Dry January, sober October. Some do it for longer. Casey Davidson is a sobriety coach and host of the hello Someday podcast for sober, curious women. She quit drinking about nine years ago. @ the time, she was drinking a bottle of wine a night, seven nights a week.

[Casey Davidson]

That's weirdly, not as unusual as you might think it is.

[Marielle Segarra]

Casey acknowledges that it can be scary to stop drinking, even for a little while. You're afraid that you won't know what to do with your time, that you won't be fun anymore, that your life will be empty or you'll seem boring.

[Casey Davidson]

If you have based a lot of your connections at work or with friends or with dates on drinking, it's okay to be a little uncomfortable doing it alcohol free. I mean, you should expect that you will try to figure out what to do with your hands or what to think about or what to talk about.

[Marielle Segarra]

But she says there's another side to life. Once you get over that hump, you.

[Casey Davidson]

Will connect with people more deeply. You will get to know yourself better. You will find other strategies to relax. So I always think that it's a growth opportunity to figure out who you are, to be more confident in who you are, and to navigate life without a substance that sort of turns off your mind.

[Marielle Segarra]

On this episode of Life Kit, how to navigate life without alcohol. Whether you're taking a break for 30 days or longer, we'll talk about when to involve a doctor, what to expect in the first couple of weeks, and how you can retrain yourself to seek other kinds of pleasure and rewards because alcohol is not the only way to feel good.

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This message comes from Schwab With Schwab Investing Themes, it's easy to invest in ideas you believe in, like online music and videos, artificial intelligence, electric vehicles, and more. Schwab's research uncovers emerging trends, then their technology curates relevant stocks into over 40 themes to choose from. Schwab Investing Themes is not intended to be investment advice or a recommendation of any stock or investment strategy. Visit schwab.com thematicinvesting this message comes from BetterHelp this holiday season, do something for a special person in your life. You give yourself the gift of better mental health. BetterHelp online therapy connects you with a qualified therapist via phone, video or live chat. It's convenient and affordable and can be done from the comfort of your own home. Having someone to talk to is truly a gift, especially during the holidays. Visit betterhelp.com NPR to get 10% off your first month. Hi, I'm Katherine Marr, CEO of NPR, where we're guided by a bold to create a more informed public. Join us today by [e-mail].

[Marielle Segarra]

Before we get back to the episode, I want to tell you about a special newsletter series we're offering here at Life Kit. It's about how to participate in Dry January. When you sign up, you'll get a weekly email to help you through your break from alcohol. We'll cover everything from how to deal with uncomfortable questions like why aren't you drinking? To how to make tasty alcohol free drinks. You can Sign [e-mail] DryJanuary and you can also find the link in the description for this episode. Casey, tell me about your drinking origin story. When did you first start drinking and what made you stop?

[Casey Davidson]

I mean, I started drinking a couple times in high school, but not a ton. And then I went to college and I loved it, but got very used to having nights I didn't completely remember having really bad hangovers and thinking that as long as you could go to school and get A's and succeed, it was all good. It was, you know, the definition of a really good time. And so I was always a drinker after that. I tried to do everything I could to keep it in my life. You know, every rule I could make about only drink two drinks a night or only three days A week or only on the weekends. And it never worked for very long. And I found that just not drinking was so much easier than trying to keep it in my life. And I felt so much better that after a period of time I didn't want to go back.

[Marielle Segarra]

Yeah, you say keep it in your life almost like it was a person. You know, like a person who does things that make you feel bad, but you still love them. Like, why do you think you wanted to keep alcohol in your life at all?

[Casey Davidson]

You know, I think we are ingrained in the society we live in to think that alcohol is helping us. Like, I for the longest time thought that alcohol was the solution to my stress and the solution to not being able to sleep. And that it helped me connect and manage motherhood in a more relaxing way. It wasn't until I removed alcohol from my life that I realized that I was more relaxed and happier and more present with my husband and could connect more with my kids and do a better job.

[Marielle Segarra]

I wonder, for folks who are considering giving up drinking even for a time, might it help to ask themselves what they're actually getting from drinking, like what role it plays in their lives?

[Casey Davidson]

Absolutely, because we keep alcohol in our life for a reason. I think when you write down what you think alcohol is helping you with, that gives you a really good list of things that you can experiment with to find other ways to meet those needs.

[Marielle Segarra]

So it's a little bit of a pro con list what you think you're getting from alcohol and then also what you know it's blocking for you.

[Casey Davidson]

Yeah, absolutely.

[Marielle Segarra]

Okay, takeaway one is to assess when alcohol shows up in your life and for what reason that can help you evaluate what you actually use it for and how you can shift away from needing it. I mean, I've heard from friends that they don't want to stop drinking or they just can't stop drinking because that is how they socialize or it's how they date. How can you, if you're considering this, reimagine your social life without alcohol?

[Casey Davidson]

I feel like sometimes a drink is just a shorthand for I want to hang out with you. I mean, if someone asks you to go out to coffee, they honestly don't care if you order tea or not. There are so many non alcoholic options. But try new activities. Whether it's picking up a bunch of books or taking up guitar or going to a yoga class, moving from happy hours to brunches, there are so many things that you can do that don't involve drinking.

[Marielle Segarra]

Yeah, it's so funny that we think almost to like, to seal the connection between you and another person, you have to imbibe or break bread together. Right. And there is something to that. I think there's something very human about that. But it doesn't have to be alcohol. And I say this as somebody who doesn't drink anymore. For dating in particular, I have found I think it's better without alcohol, especially early dates, because you know how you really feel in the moment. If you're drinking, then you might think you like someone a little more than you do. You're not getting a really good idea of them. They're not getting a really good idea of you.

[Casey Davidson]

Yeah, I hear that all the time. And I think that when you're dating someone and you are drinking and that's a big part of your relationship, you ignore a lot of red flags or you're not as present and can't pick up on as many social cues as you would if you were alcohol free.

[Marielle Segarra]

Yeah. On that note, what are some things that you think could actually be better or more meaningful without alcohol?

[Casey Davidson]

Honestly, I think almost everything is more meaningful without alcohol. I mean, being present with your kids is a lot easier when you're not drinking. I'm embarrassed to admit that after a long day, I would really want to rush through bedtime to get back downstairs and have my glass of wine and be off the clock. And there are a lot of those moments after I stopped drinking where I was like, this is really beautiful. And it's very calming for me to cuddle my daughter and lay down with her and scratch her back.

[Marielle Segarra]

Takeaway 2 Imagine your social life without alcohol. Think about how you'd like to spend your time and who you'd like to spend it with. Drinking less can actually make it easier to connect with people and form genuine relationships. How do you know if you have a very serious problem and you might need to engage the help of someone else in order to stop drinking?

[Casey Davidson]

It is a spectrum. So everyone is different. If you have a physical addiction to alcohol, withdrawal can be incredibly dangerous and possibly even deathly. So if you are worried about stopping drinking and having symptoms more than a bad hangover, I highly recommend talking to your doctor. Going to detox. I think that for anyone who is worried about their drinking, taking a longer period of time without alcohol is important. And I think it's beneficial for anyone just to see how they feel without it. And if you have trouble doing that, I think it's time to enlist more support. And there's a million Layers of support, everything from listening to podcasts and reading books, to joining online sobriety groups and programs, to hiring a sober coach, to inpatient or outpatient rehab.

[Marielle Segarra]

Let's talk about the break. A lot of people will do a 30 day break. You know, sober October, dry January, that sort of thing. And we actually have a newsletter that helps people go through a month without alcohol. But what do you think of those? Like, is 30 days enough time? Is that a good way to start?

[Casey Davidson]

I recommend 100 day break from alcohol to really institute the habit of not drinking and experience ups and downs in your life and work stress and celebrations and date nights without alcohol for it to become your new normal. That said, I love dry January. I love sober October because it's, it normalizes the idea of taking a break from drinking. But if you're just doing a 30 day break, the danger is that in the first two weeks, the withdrawal from alcohol is real. Even if you don't drink a ton, your sleep will be interrupted, you will be tired, you'll have less energy. Once you get past that, you start feeling much better. You actually start feeling more joy and more emotionally stable and more excited about life. And sober sleep is fantastic. But if you're just doing a month, you tend to spend the first two weeks not feeling great, feeling irritated, and then the next two weeks you're basically counting down to drinking as your reward. So you never sort of rewire your reward system to expand to other ways of relaxing or finding joy.

[Marielle Segarra]

Let's talk about that. So how do you rewire that reward system? And especially if you're like, you know what, I want to transition from this to drinking alcohol way less or stopping entirely.

[Casey Davidson]

Yeah, I mean, my favorite thing to suggest is to actually plan out what I call sober treats. And in the beginning, in your first week or two, I recommend planning them out every single day. So for example, on Friday nights, instead of getting a bottle of wine, I maybe get a pedicure during the week it might be blocking off an hour on my calendar and going for a walk somewhere really nice with music on, getting sushi takeout and watching a movie. And honestly, once you stop drinking, like waking up, feeling good, feeling clear eyed, being in your home in the morning when it's quiet with coffee. That's a sober treatment takeaway.

[Marielle Segarra]

3. Everyone's relationship to alcohol is different. A more severe alcohol use disorder can look like struggling to limit your drinking or failing to meet obligations at work or at home because of it. You might also experience withdrawal symptoms like shaking and nausea when Alcohol wears off. If you think you might have a dependency on alcohol or you're at risk of a dangerous withdrawal, get medical support for everyone else. Casey suggests starting with a long break, maybe 100 days, and planning sober treats for yourself every day for the first two weeks. If you find yourself in a situation where you have to go to a space where a lot of people are going to be drinking, what can you do to support yourself there?

[Casey Davidson]

Couple things I recommend. First is eat something and eat something with protein before you go. Hunger is a huge trigger to drink. I would say tell someone in advance if you can at all that you're not drinking and you can do this. Even going to a party really casually saying, hey, I'm so excited to see you, it'll be fantastic. By the way, I'm not drinking. The last thing I would say is absolutely don't volunteer to be a designated driver just because you're not drinking. People tend to immediately say, oh, you're doing a no alcohol challenge, great, you can drive us. And then you're stuck there till the end with whole bunch of people who might get drunk and it's really annoying.

[Marielle Segarra]

Yeah, I love that. I mean, I feel like at a bar especially every element of it is designed to get you to drink alcohol. And so sometimes in these scenarios I also will take a step outside for a minute and the cold air on my face and just it not being so loud reminds me like it gives me a chance to check in with myself and say, do I actually even want to be here right now? And then I might leave.

[Casey Davidson]

I love that suggestion. If something won't be any fun if you don't drink, it's probably just not very fun. And like you said, you don't have to be in all those situations or you can go and stay a limited period of time.

[Marielle Segarra]

I wonder how can we support our friends who are sober even if we aren't ourselves?

[Casey Davidson]

The first thing that you can do is if someone tells you that they're not drinking tonight or taking a break from alcohol, don't ask them why they're not drinking, don't encourage them to just have one or say, oh, but I thought we were going to, you know, have a really fun time tonight, implying that you won't because they're not drinking. The other thing you can do is have non alcoholic options on hand. My good friends who were my biggest drinking friends for years, whenever I go over to their place now they have my favorite non alcoholic beer on hand and they're like, hey, don't worry. I've got a six pack of what you love and it's really kind and inclusive and incredible.

[Marielle Segarra]

Takeaway 4. If you're newly sober and you're headed to a situation where people will be drinking, eat some food beforehand, preferably something protein heavy. Let your friends know and don't feel obligated to be the designated driver. If you're supporting a sober friend, you can make it easier for them by first of all not questioning their decision not to drink and also offering non alcoholic options if they come to your place. There are lots of ideas you can find online, but some of my favorites warm hazelnut milk with cinnamon, apple juice spritzers, kombucha peppermint tea and any kind of coconut mocktail. What's different about your life since you stopped drinking?

[Casey Davidson]

Drinking took up a lot of time, both in my life but also in my mind. I was constantly thinking about drinking, trying to drink less, rationalizing drinking. That whole ticker tape of thinking went away once I got out of early sobriety and I got just got to navigate my life without having that constant noise in my head. There was just so much more time and brain space open in my life. And so since then I've gone back to school and left my corporate job and started a coaching practice and a podcast and I have more confidence than I ever did when I was drinking. I, you know, when I was drinking I felt all that imposter syndrome and don't feel that anymore. You really do feel like you can do anything.

[Marielle Segarra]

That's a nice feeling. Well Casey, thank you so much. This has been really helpful.

[Casey Davidson]

Oh, thank you so much. I appreciate it.

[Marielle Segarra]

All right, time for a recap. Make a list of where alcohol shows up in your life and what you're using it for. Then imagine your life without it. What sorts of activities have you always wanted to try? What would you do if you had more energy or if you weren't dealing with a hangover on Sunday morning? Also get support. There are medical professionals, online forums, in person groups, podcasts, and more. Don't feel like you have to go to bars, and if you do, don't think you have to volunteer as the designated driver. Also, plan sober treats for yourself. Lastly, your friends can help support you, especially in social situations with alcohol. Don't be afraid to lean on them. If you're inspired to take a break from alcohol, we have a special newsletter to help you. Sign [e-mail] DryJanuary you'll get a weekly email with strategies for dealing with the social pressure that comes with not drinking alcohol, along with mocktail recipes and more. Again, you can Sign [e-mail] for more. Life Kit. Check out our other episodes. We've got one on the health benefits of doing dry January and another on the science of Hangovers. This episode of Life Kit was produced by Margaret Serino. Our visuals editor is Beck Harlan and our digital editor is Malika Grebe. Meghan Keane is our supervising editor and Beth Donovan is our executive producer. Our production team also includes Andy Tagle, Claire Marie Schneider and Sylvie Douglas. Engineering support comes from Robert Rodriguez. I'm Marielle Segarra. Thanks for listening.

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