Tips for managing your alcohol intake over Christmas
LinkedIn has published their Workforce Confidence Index results, and according to the results, many professionals in the UK are feeling stressed. More women than men are reporting feeling More dressed than men too. You can read more about the results on LinkedIn News.
This post is about managing your alcohol intake and work stress during this festive period. The amounts of alcohol being purchased across the UK has increased significantly since March 2020 and more so during the lockdown. With 1 in 5 drinking as a response to stress and anxiety as reported by Alcohol Change UK.
Working in the health and care industry can generally be stressful and more so during this pandemic. This means that as a health and care professional, the risk of increased alcohol intake is high for those who may typically be social drinkers.
The relationship between alcohol and work stress can get complicated. Having one drink occasionally can help lift your mood and make you feel more relaxed. On the other hand, having too much to drink increases your risk of anxiety, depression, and other undesirable consequences. The experts on alcohol services suggest that a lot of this is attributed to alcohol's effects on your brain. Implying that our bodies deal with stress when we are healthy by increasing hormones like cortisol that prepare us for action and quickly restore to normal levels once the challenge we are facing passes.
This natural balance in the body is disrupted when one relies on alcohol to manage stress. What happens is that your stress responses become less efficient, and you may build up a tolerance, and have to drink more to achieve the same effects.
Excess drinking can also create additional sources of tension. You may have developmental and physical health issues, and your drinking may interfere with your relationships and career. Therefore, breaking the cyclesooner rather than later is the best way to go if stress makes you drink more, and your drinking is causing more stress. Try these tips over this festive period and reach out to your doctor and your loved ones if you need more support.
Tips for health and care workers dealing with stress:
Think positive. I know that there isn't a lot going on at the moment. Pay attention to the beautiful things that are happening everyday around you at home and work. Remember that Covid-19 and its hardships are temporary. Try to find humour in any difficult situations that crop up during your day.
Plan! Plan! Plan ahead. At the moment, many healthcare professionals are going from home to work and back home again. Identify potential obstacles before they occur outside of your work hours. It's easier to stay calm when you recognise your options and have a plan of action to pursue. You can shop my favourite daily planners at the end of this post.
Be solution focused. Spend your energy on overcoming a challenge rather than complaining about it. Concentrate on the things you can change. Find ways to turn setbacks into opportunities for learning and growth through daily reflection.
Eat healthily. Self-care appears to be the in word at the moment, and rightly so! Self-care makes you more resilient to daily pressures that might push you over the edge and raise your stress. Eat a balanced diet to nourish your mind and body. Reduce your sugar and salt intake, including what I call empty calories – all the food with zero nourishment. I know it's tempting to eat all the cakes, crisps and biscuits in the office or staff room during this time searching for some comfort.
Get some sleep. We all know that sleep promotes healing, and yet we get so little of it. Try to go to bed at the same time each night so you can wake up feeling alert and refresh. Netflix can wait. I am yet to hear of health and care professional who sleeps like a baby. My sleep care recommendations for a good night's sleep are at the end of this post. Do check them out and cheers to a good nights sleep.
Fit in some regular exercise. Physical activity reduces stress hormones and lifts your spirits – who doesn't want that! Try to enjoy various workouts to stay motivated while you build up your strength and condition your heart. I am not a runner and do a lot of walking and weight training. Check out my favourite exercise gear at the end of this post.
Live mindfully. Meditation and deep breathing can help you calm, uncomfortable emotions and racing thoughts. Practice on your own or browse for instructional videos and apps online.
Tips to help you drink in moderation:
Set your limit on the number of drinks you are going to have before you get started. This can keep you from overindulging. You may also want to schedule alcohol-free days up until the new year.
Drink Slowly. Pace yourself by sipping your wine rather than downing it. Drink a glass of water in between each alcoholic drink.
Snack while you drink. Alcohol enters your bloodstream more gradually when you have food in your stomach. It would be best if you still drank responsibly, but a snack gives you some extra protection.
Resist peer pressure. Do you find yourself drinking more when you're around some of your friends or co-workers? A lot of friends, families and co-workers have Zoom get-togethers that involve some bubbly. Create strategies for dealing with such triggers, like suggesting activities over zoom that don't include alcohol.
Avoid binge drinking. There's a big difference between having one drink a day for a week and having seven drinks in one evening. Stick to the conventional guidelines for no more than 1 or 2 glasses a day.
Ask for help. Moderate drinking is safe for most adults, but you may need to give up alcohol if you have certain medical conditions. Talk with your doctor about the appropriate decision for you. You can find more information on how to drink in moderation here:
I have put together a list of items below to empower you for success.
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Buy my favourite sleep essentials for a great nights sleep
Buy my favourite fitness gear
I hope you have found today's post useful and informative. Remember that Positive thinking, relaxation practices, and self-care are more effective than alcohol when handling stress. If you think your drinking may be affecting your health and wellbeing, ask your doctor about resources that can help you get back on track. You may want to sign up for the Dry January Challenge here – but speak to your doctor first.
Enjoy the festive period and beyond!