Don’t moralize
Disclaimer: This article is not meant to moralize. The latest benchmarks from the Canadian Center on Substance Use and Addiction have caused a lot of reaction. As a reminder, the organization recommends limiting yourself to a maximum of two glasses per week. Above this threshold, health risks increase. Obviously, these recommendations are take it or leave it. But they can stimulate reflection on the place of alcohol in our lives. “There is always a balance between trivializing alcohol and moralizing those who consume it. The message is to promote informed decision-making,” says Karine Bertrand, psychologist by training and professor in the department of community health sciences at the University of Sherbrooke.
Did you say “curious sobriety”?
The term is taken from Ruby Warrington’s bestselling book titled Sober Curious, published in 2018, and that is precisely what he advocates: drinking with a clear conscience. Unlike abstinence, “curious sobriety” doesn’t involve giving up on alcohol. It’s simply to question our consumption habits and to adopt a critical mind on the societal expectations that push us to drink. Open a bottle after a bad day at work? Do you like having a drink in good company? What are the benefits and consequences of your consumption? Sometimes alcohol simply has a pleasure function. “But there are motivations that put us more at risk, for example, drinking because I have trouble sleeping or because I am depressed,” explains Ms.me Bertrand, who is also scientific director of the University Institute on Addictions.
To fix objectives
Have you observed your drinking habits and come to the conclusion that you would like to drink less? There are strategies to achieve this. “Change is not easy”, warns Mme Bertrand. First, you need a clear plan. For example: no alcohol alone at home or during the week. Alcohol-free months are also popular. That’s good, because the 28-day challenge starts on Wednesday.
One month abstinence forces us to better understand the function of alcohol in our lives.
Louise Nadeau, professor emeritus of the psychology department at the Université de Montréal and addiction specialist
Be careful, however, not to fall back into your old habits after the challenge. “It’s the effect of breaking the rule. We can draw a parallel with diets. It’s all or nothing,” explains Karine Bertrand, who advises preparing for the post-challenge. And adjust your goals if necessary.
Mobilize those around you
If possible, surround yourself with people who support your approach. “I strongly advocate the mobilization of those around you. It’s important to share and not keep it inside, ”says Amnon Jacob Suissa, associate professor at the School of Social Work at the University of Quebec in Montreal, who specializes in particular in addiction. Conversely, when alcohol is present, it is better to respect the decision of those who do not drink. “Every time you serve alcohol, you have to make sure you have a non-alcoholic option,” says Ms.me Nadeau. And please, do not ask probing questions to those who refuse a drink. “You have to take it for granted that this is completely normal and legitimate behavior,” she says. Furthermore, limiting or avoiding alcohol does not mean eliminating pleasure. Take out your beautiful glasses and let yourself be tempted by the new mocktails on the market. “It doesn’t seem like much, but it makes a difference. The ritual is important in consumption,” points out Louise Nadeau.
Ask for help
Do you feel unable to reduce your consumption? Little known, the Alcochoix+ program is for those who are concerned about their drinking habits. Offered in CSLCs, it is available in three formulas: independent, guided and group. “It’s not necessarily for people who are dependent, but for those who want to change and who are struggling,” says Karine Bertrand. There are also dependent public services, which are easily found on the government website.