问治疗师：我如何知道我的饮酒是一个问题吗？

在“问一个治疗师”系列中，我将回答你对所有心理健康和心理学的问题。万博手机客户端万博maxbetx官网登陆无论您是在心理健康状况下挣扎，应对焦虑造成生活情况，还是只是寻找治疗万博手机客户端师的洞察力，提交一个问题. Look out for my answers to your questions every Friday in theHealthy Mind newsletter.

Signs of a Problem

Although you’ve noticed your friends aren’t drinking as much, you aren’t the only one to increase your alcohol intake during the pandemic. Many people are using alcohol to应付日常生活的压力现在。但是转向酒精来应对也意味着许多人的健康问题的风险增加，物质使用障碍，关系麻烦和心理健康问题。万博手机客户端

So while one person may have a few drinks every week without experiencing any repercussions, someone else might experience serious problems when they consume the same amount of alcohol.

Alcohol becomes a problem when it causes social or relationship problems. Perhaps you argue with your partner when you’re drinking, or maybe you become the loud person who embarrasses their friends in a restaurant.

法律问题可以是另一个红旗。当您在受影响的影响时醉酒或与某人斗争，警方参与是一种迹象，即您的酒精摄入量导致您生命中其他领域的问题。

职业问题也是麻烦的迹象。休假下班，因为你在工作时闲着或秘密喝酒可能是问题的迹象。考虑饮酒是否会影响身体或心理健康也很重要。万博手机客户端如果您继续饮用，尽管存在健康问题，甚至在您的心情造成损失时，它可能是一个问题。

Strategies to Try on Your Own

Since you are worried about how much alcohol you are consuming, try taking some steps to change your drinking habits. It’s unclear from your question exactly how much you’re drinking. If you’re drinking a lot or you’ve been drinking daily, you might experience withdrawal symptoms when you stop.Withdrawal symptomsshould be monitored by a medical professional.

以下是您可能尝试的其他一些策略：

• 为自己设定一个目标。Decide how often and how much you want to drink. For reference, healthy men are usually encouraged to drink no more than 14 standard drinks per week. For healthy women, that number is capped at 7 drinks per week. You might decide to quit drinking altogether or you might set a limit on how many drinks you have in a day or a week.
• Keep track of your drinking.It’s easy to underestimate how much you’re consuming, especially during the pandemic where you may be drinking at home. Writing down how much and how often you’re drinking can raise your awareness. Start keeping a log to help you see how much you’re consuming every day.
• Create a list of reasons why you want to cut back/stop.你想要停止饮酒的原因是什么？列出不饮酒的好处以及您想要停止的原因。当你诱惑到达酒精时，阅读列表。
• Don’t keep alcohol in the house.If your house is well-stocked with alcohol, you’ll likely drink more and more often. So while it may not be safe to go out and drink right now, stocking up on alcohol at home likely isn’t a good idea either.
• Try other coping skills.Pay attention to how you’re feeling when you’re tempted to drink. Are you sad? Bored? Lonely? Try using other coping strategies first. You might find reading a book, listening to music, going for a walk, calling a friend, or watching a movie can also help you cope with uncomfortable feelings.
• 得到支持。There are many places where you cansupport from other people. From AA meetings (which you can attend online or in-person right now) to apps, there are many ways to get support.

参加在线筛选测试

You might take a freeonline screening test评估饮酒的大大小钱是有关您的。有几种不同类型的筛选测试，您可以从许多不同的地方访问它们。

筛选试验可以给您更多关于饮酒是否存在的反馈。但是，筛选测试不应该是医疗建议的替代品。无论筛选结果如何，与专业人士谈论更多信息很重要。

Talk to a Professional

专业人员可以为您提供有关饮酒，危险因素的信息，以及管理或退出酒精的策略。即使你不认为你有问题，与专业人士交谈可能会给您提供所需的信息，以确保您与酒精有健康的关系。

You also might reach out to a therapist. A therapist can assess your habits and make recommendations that could help you manage your alcohol intake.

他们也可以帮助您发现替代的应对技能，以应对感情不舒服，因为您愿意喝酒以应对孤独和无聊等事物。如果您有其他应对技能，您可以为您提供联系，您可能不太可能转向酒精以帮助您规范您的感受。