Recognising problem drinking

How to recognise the early signs of problem drinking in yourself or someone you care about, before it becomes a crisis.

2 min read · Awareness resource · Reviewed 2026-09-15

Problem drinking often creeps up gradually, which is exactly why it can be hard to spot in yourself or someone close to you. Recognising the early signs gives you the best chance of making a change before things get harder.

What it is

Problem drinking sits on a spectrum - it doesn't always look like what people imagine addiction to be. It can look like someone who is still holding down a job and relationships, but who increasingly relies on alcohol to cope, unwind or get through the day. Left unaddressed, it can gradually affect physical health, mental health and the people around you. The earlier problem drinking is recognised, the easier it usually is to make changes.

Signs to notice

Drinking becomes the main way of coping with stress, boredom or difficult emotions
Increasing tolerance, needing more to feel the same effect
Hiding or minimising how much you drink
Prioritising drinking over other responsibilities or interests
Feeling guilty or anxious about drinking, or defensive when it's raised
Physical signs such as poor sleep, low energy, or shakiness without a drink

What helps

Track your drinking honestly for a week or two to see the real pattern
Identify your triggers - stress, social pressure, boredom - and plan alternatives
Talk to someone you trust about what you're noticing
Set clear, realistic limits and revisit them regularly
Replace some drinking occasions with other activities
Avoid keeping large amounts of alcohol readily available at home

When to reach out for help

Reach out to a professional if you notice several of the signs above, if attempts to cut down haven't worked, or if drinking is starting to affect your health, work or relationships. A professional can assess your situation and help without judgement, whatever stage you're at.

Getting help in South Africa

Cleared Mind's EAP offers confidential, judgement-free support for anyone concerned about their drinking. SADAG's Mental Health Line (011 234 4837) can provide further guidance and referrals.