Alcohol use: low-risk vs harmful

Alcohol is woven into a lot of South African social life, from weekend braais to after-work drinks. Understanding where low-risk drinking ends and harmful drinking begins can help you make informed choices for your health.

What it is

Low-risk drinking generally means drinking moderately, with regular alcohol-free days, and without using alcohol to cope with stress or difficult emotions. Harmful drinking is when alcohol use starts to negatively affect your physical health, mental health, relationships or responsibilities, even if you don't think you have a "problem". The line between the two isn't just about quantity - it's also about pattern, purpose and impact. Drinking to numb feelings, drinking alone regularly, or needing alcohol to relax or socialise are all worth paying attention to.

Signs to notice

• Drinking more, or more often, than you intend to
• Using alcohol specifically to cope with stress, anxiety or low mood
• Needing a drink to feel "normal" or to face certain situations
• Missing responsibilities, or others commenting on your drinking
• Memory blackouts or risky behaviour while drinking
• Feeling defensive or irritable when asked about your drinking

What helps

• Build in regular alcohol-free days each week
• Notice your reasons for drinking - is it enjoyment, or is it coping?
• Set a limit before you start drinking, and stick to it
• Eat before and while drinking, and alternate with water
• Find other ways to unwind, such as exercise, music or time outdoors
• Be honest with yourself about patterns rather than only comparing to others

When to reach out for help

Speak to a professional if you are struggling to cut down, if drinking is affecting your work, relationships or health, or if you feel you cannot relax or cope without alcohol. A professional can assess your drinking patterns confidentially and without judgement.

Getting help in South Africa

Cleared Mind's EAP counsellors can help you look honestly at your relationship with alcohol and connect you with further support if needed. SADAG's Mental Health Line (011 234 4837) offers additional guidance.