What is BINGE DRINKING?
Binge drinking is defined as consuming a large amount of alcohol in a short period, leading to a blood alcohol concentration (BAC) of 0.08% or higher. For most adults, this typically means:
For women: about 4 or more drinks within 2 hours.
For men: about 5 or more drinks within 2 hours.
This pattern of drinking can lead to serious health risks and dangerous behaviors, such as impaired judgment, coordination issues, and a higher likelihood of accidents or injuries. Long-term, frequent binge drinking increases the risk of developing alcohol dependence, liver disease, and other chronic health issues.
Timeline of Alcohol Withdrawal
6-12 hours: Mild symptoms begin, including tremors and nausea.
12-24 hours: Moderate symptoms emerge, including increased blood pressure and hallucinations.
24-48 hours: Symptoms may peak, and seizures
48-72 hours: Severe symptoms, including Delirium Tremens (DTs), may set in during this period for some individuals. DTs are marked by extreme confusion, hallucinations, high fever, and seizures. Without treatment, DTs can be fatal, which is why prompt medical intervention is crucial.
5-7 days: Symptoms gradually subside for most people, but some may continue to experience lingering effects, like mood swings, anxiety, and sleep disturbances.
Mental Health
1. Seek Professional Support
Therapists and Counselors: Working with a therapist can provide tools to manage anxiety, depression, trauma, and other mental health issues. Common approaches include Cognitive Behavioral Therapy (CBT), which focuses on changing negative thought patterns, and Dialectical Behavior Therapy (DBT), which helps manage intense emotions.
Psychiatrists: If you think medication could help, a psychiatrist can assess your needs. They are trained to prescribe medications that can balance brain chemistry and ease symptoms.
2. Build a Support Network
Friends and Family: Talking openly with trusted people in your life can provide relief and remind you that you’re not alone. Letting people know you’re working on your mental health can build a support system that understands your journey.
Support Groups: Whether in person or online, support groups for specific issues (like depression, anxiety, addiction, etc.) can connect you with people who understand. Some groups are led by trained facilitators, while others are peer-led.
3. Practice Self-Care
Physical Activity: Regular exercise has been shown to reduce symptoms of depression and anxiety. Even a short walk daily can boost your mood and overall well-being.
Healthy Diet: Nutritious foods support brain health and energy levels, which can impact mood. Omega-3 fatty acids, found in fish and flaxseed, and leafy greens rich in folate are especially beneficial for mental health.
Sleep: Restorative sleep is crucial for mood regulation and cognitive function. Aim for a consistent sleep schedule and practice relaxation techniques if falling asleep is difficult.
4. Mindfulness and Relaxation Techniques
Meditation and Mindfulness: Practicing mindfulness, even for a few minutes daily, can help reduce stress and anxiety. Apps like Headspace, Calm, or Insight Timer offer guided meditations.
Deep Breathing Exercises: Simple techniques, such as box breathing (inhaling for four counts, holding for four, exhaling for four, and holding for four), can calm the nervous system and reduce anxiety.
5. Consider Journaling
Writing down thoughts and feelings can be therapeutic, providing insight into patterns that may be affecting your mood.
Reflective or gratitude journaling can also shift focus to positive aspects, fostering resilience.
6. Limit Stimulants and Substance Use
Caffeine, alcohol, and nicotine can all affect mood, sometimes exacerbating anxiety or depression. Reducing or eliminating them may help stabilize your emotions and improve overall mental health.
7. Explore Crisis Resources
Helplines: Many mental health organizations offer 24/7 helplines, such as the National Suicide Prevention Lifeline or the Crisis Text Line (Text HOME to 741741). They provide immediate, confidential support.
Emergency Services: If you’re in crisis, don’t hesitate to reach out to emergency services or visit a local ER.
Helpful Resources
Mental Health America (MHA): Provides a range of mental health tools, including screening tests and a directory of local services.
NAMI (National Alliance on Mental Illness): Offers educational resources, peer-led support groups, and assistance in finding mental health services.
SAMHSA (Substance Abuse and Mental Health Services Administration): Has a helpline (1-800-662-HELP) that provides free, confidential information on treatment and recovery.
Suicide Prevention: Hope, Help, and Healing
Suicide impacts individuals, families, and communities, leaving a lasting impact on everyone involved. At our coalition, we believe that hope, help, and healing are possible for those who may be struggling.
We are dedicated to promoting suicide prevention through awareness, education, and support resources. Our goal is to break the stigma surrounding mental health and suicide, encourage open conversations, and provide a safe space where individuals can seek help without fear or shame. By fostering a connected and compassionate community, we aim to reach those who need support, reminding everyone that they are not alone.
If you or someone you know is experiencing thoughts of suicide, please reach out. Help is available, and there are people who care and want to help you navigate this difficult time. Together, we can work toward a brighter, healthier future for all.
If you or someone you know is experiencing thoughts of suicide or emotional distress, immediate help is available through the 988 Suicide & Crisis Lifeline. By dialing 988, you can connect 24/7 with trained crisis counselors who provide free and confidential support.
For those who prefer texting, the Lifeline offers a text option. Simply text 988 to communicate with a crisis counselor.
If you are a veteran or service member, specialized support is available. Call 988 and press 1, text 838255, or chat online to connect with the Veterans Crisis Line.
For Spanish-speaking individuals, the Lifeline offers services in Spanish. Call 988 and press 2, text AYUDA to 988, or start a chat in Spanish on their website.
Remember, reaching out is a sign of strength, and help is available whenever you need it.
Substance Use Disorder
People with SUD often experience:
Cravings: A strong desire or urge to use the substance.
Tolerance: Needing increasing amounts of the substance to achieve the same effect.
Withdrawal Symptoms: Physical and psychological symptoms that occur when not using the substance, such as irritability, anxiety, tremors, nausea, or sweating.
Loss of Control: Difficulty cutting down or controlling use, even when wanting to quit.
Neglect of Responsibilities: Missing work, school, or family obligations due to substance use.
Social Isolation: Giving up social, recreational, or other activities in favor of substance use.
Types of Substances Commonly Involved
SUD can involve a range of substances, including:
Alcohol
Nicotine
Prescription medications (e.g., opioids, benzodiazepines, stimulants)
Illicit drugs (e.g., heroin, cocaine, methamphetamine)
Marijuana (though its legality varies, it can still be addictive for some)
Physical and Mental Health Effects
SUD can lead to severe health consequences, both physically and mentally:
Physical Effects: Chronic illnesses like liver disease, heart disease, and respiratory issues; increased risk of infections (e.g., HIV, hepatitis); malnutrition.
Mental Health Effects: SUD often co-occurs with mental health disorders, like depression, anxiety, and PTSD, in what is known as a dual diagnosis.
Causes and Risk Factors
SUD is influenced by a variety of factors:
Genetics: A family history of addiction can increase susceptibility.
Environment: Exposure to substance use, particularly at a young age, and stressful environments can contribute to risk.
Psychological Factors: Trauma, untreated mental health disorders, and low self-esteem are common underlying factors.
Treatment Options
Effective treatment for SUD usually combines multiple approaches:
Detoxification: The initial process of removing the substance from the body, often medically supervised to manage withdrawal symptoms.
Therapy: Cognitive-behavioral therapy (CBT), motivational interviewing, and group therapy are common approaches.
Medication-Assisted Treatment (MAT): Medications like methadone, buprenorphine, or naltrexone can help manage cravings and withdrawal.
Support Groups: Programs like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) provide peer support and accountability.
Relapse Prevention Planning: Ongoing strategies, like counseling and building healthy habits, help prevent relapse and sustain recovery.
Recovery
Commitment to Change
The first step is deciding to make a change, which often involves recognizing the need for help and committing to the process. This can happen at any stage, whether a person has just started using substances or has been dealing with SUD for years.
Recovery often begins with treatment, like detox or therapy, but it continues well beyond these stages.
Support Networks
Family and Friends: Support from loved ones can be an important anchor, providing encouragement and accountability.
Support Groups: Programs like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), and SMART Recovery offer community and structure. Many people find strength in connecting with others who understand the journey.
Sponsors and Mentors: Many recovery programs offer sponsorship, where individuals further along in recovery help guide newcomers. This can provide both accountability and a source of inspiration.
Therapeutic Support
Individual Therapy: Working with a therapist can address underlying issues such as trauma, anxiety, depression, or other co-occurring mental health disorders. Techniques like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are commonly used.
Group Therapy: Group settings allow people to learn from others’ experiences and offer mutual support. Many people find comfort in knowing they’re not alone in their struggles.
Building Healthy Coping Mechanisms
Developing new, healthy ways to manage stress and emotions is essential. Exercise, mindfulness practices, hobbies, and creative outlets can help replace substance use as a coping mechanism.
Building these habits not only strengthens recovery but can improve overall quality of life.
Lifestyle Changes
Avoiding Triggers: Identifying and avoiding situations or people that encourage substance use is critical. This can mean finding new social circles, changing routines, or altering environments that might otherwise lead to relapse.
New Hobbies and Passions: Finding purpose and joy in activities unrelated to substances is empowering. Many in recovery find new or rediscover passions in fitness, art, music, nature, or volunteer work.
Health and Wellness: Physical health plays an important role in mental wellness. A nutritious diet, exercise, and adequate sleep support the brain and body as they heal.