Alcohol and Your Wellbeing

Maybe the weekend drinks have started spilling into weeknights. Maybe you wake up with a babalas more often, or someone has said something about your drinking. Wondering about your drinking is a healthy sign, and it helps to talk.

What is happening

Alcohol is a depressant. A drink or two may feel relaxing at first, but over time regular drinking lowers mood, increases anxiety, breaks up sleep, and makes stress harder to handle. It also raises blood pressure, harms the liver, stomach and heart, increases cancer risk, and makes accidents, violence and unsafe sex more likely.

Drinking is part of social life in many South African communities, at braais, weddings, funerals, taverns and the end of the month. This makes it easy to drink more than you realise. A standard drink or unit here is usually counted as about 10 g of pure alcohol: roughly a small glass of wine, a tot of spirits, or a bit less than one regular can of beer. A 750 ml bottle of wine or a quart of beer contains several units.

There is no completely safe level of drinking. Lower-risk drinking usually means only a few drinks a week, with several alcohol-free days, and never drinking when pregnant, driving, operating machinery or taking medicines that do not mix with alcohol.

Signs to notice

• You drink more, or for longer, than you planned
• You need more alcohol to feel the same effect
• You drink to cope with stress, sadness or sleep
• You feel shaky, sweaty or anxious in the morning until you drink
• Your drinking causes problems at home, work or with money
• People close to you are worried

30-second self-check

Answer yes or no for the past three months.

• Have you had six or more drinks on one occasion at least monthly?
• Have you tried to cut down and found it hard?
• Have you felt guilty or annoyed about your drinking?
• Have you needed a drink in the morning to steady your nerves?
• Has drinking led to missed work, arguments or money problems?
• Have you driven after drinking?
• Has anyone suggested you cut down?

0-1 yes: Your drinking may be lower risk. Keep counting and keep alcohol-free days.
2-3 yes: Alcohol may be starting to harm your health or life. Cutting back now is easier than later.
4 or more yes: It could really help to talk to a doctor, nurse or addiction counsellor. Someone qualified can help with this, without judgement.

What you can do next

• Today: Count how much you drank in the past week. Many people are surprised.
• This week: Choose at least three alcohol-free days. Plan what you will drink instead, for example sparkling water, rooibos or a soft drink.
• This month: Set a clear limit before each occasion, eat before and while drinking, alternate each drink with water, and avoid rounds.
• Notice your triggers: payday, stress, certain friends, boredom. Plan something different for those times.
• If you use a stokvel or social club that meets at a tavern, suggest another venue now and then.
• Tell one trusted person about your goal.

Your tool

Drinks Tracker - log your drinks over a week to see your units, alcohol-free days and spending, and get a clear picture of where to cut back.

When to get professional help

If you drink heavily every day, do not stop suddenly on your own. Alcohol withdrawal can be dangerous. See a doctor or clinic first for a safe plan. Call 10177 or 112 if someone has a seizure, is very confused or seeing things that are not there after stopping drinking, or cannot be woken up, is vomiting while drowsy, or is breathing slowly after heavy drinking. Put them on their side while you wait. If drinking is linked to thoughts of ending your life, call the Suicide Crisis Helpline on 0800 567 567.

Who can help: doctor, nurse, addiction service, counsellor, psychologist, social worker

Getting help in South Africa

The Substance Abuse Helpline is free on 0800 12 13 14 (or SMS 32312) and can guide you to local services. SANCA (sanca.org.za) runs outpatient and inpatient treatment centres across the country. Your public clinic can check your liver and blood pressure and refer you. Support groups such as Alcoholics Anonymous meet in many towns. The Cleared Mind 24-hour Careline, 0800 212 146, is private and can help you plan next steps.