10 Subtle Signs You’re Drinking More Than You Realize

Alcohol consumption can sneak up on you, turning from a casual habit into something more serious before you even notice. While society often associates alcohol abuse with severe, visible issues, many people drink in ways that might not fit the stereotype of an alcoholic but are still harmful.

Alcohol Use Disorder is now being referred to as for people with drinking issues, and you can fit on the spectrum of it. 

These signs can indicate that your drinking is more than just social:

1. Increased Tolerance

You need more alcohol to achieve the same buzz you once got from a single glass. Building tolerance is one of the first signs that your body is adapting to higher alcohol levels, which can lead to dependence.

2. Drinking to Cope

You reach for a drink whenever you’re stressed, anxious, or sad. Using alcohol as a way to handle emotions can quickly turn into a dependency, where you rely on it to feel better.

3. Planning Your Day Around Alcohol

You find yourself looking forward to that evening drink or ensuring you have alcohol available at social gatherings. If you’re arranging your day with alcohol in mind, it might be a sign that drinking has become more important than you think.

4. Downplaying Your Drinking Habits

You tell yourself or others that you’re “just having a drink or two,” but in reality, you know you’re consuming much more. Minimizing your drinking is often a sign that you’re aware on some level that you might be overdoing it.

5. Memory Lapses After Drinking

You struggle to recall conversations or events that occurred while you were drinking. Even if you weren’t blackout drunk, frequent memory gaps( Brown Outs) can indicate that you’re consuming more alcohol than is healthy.

6. Feeling Guilty About Drinking

You often wake up with a sense of regret or guilt after a night of drinking. This feeling might be a sign that you’re aware of the negative impact alcohol is having on your life.

7. Drinking Alone

While you might justify it as a way to relax, regularly drinking alone can be a red flag. It’s often a sign that alcohol is becoming a solitary coping mechanism rather than a social activity.

8. Neglecting Responsibilities

You notice that tasks at work or home are slipping because of your drinking, even if it’s just occasionally. Missing deadlines, forgetting chores, or not showing up for commitments can all be signs that alcohol is interfering with your daily life.

9. Worrying About Running Out of Alcohol

You feel uneasy or anxious if you’re running low on alcohol, and you go out of your way to ensure you’re stocked up. This anxiety can indicate a growing dependence on alcohol.

10. Justifying Your Drinking

You find yourself frequently justifying why it’s okay to drink, whether it’s because you had a hard day, are celebrating, or “deserve it.” These rationalizations can be a sign that you’re aware, on some level, that your drinking might be problematic.

If you see yourself in any of these signs, it might be time to evaluate your relationship with alcohol.

When I quit drinking alcohol back in 2012, I recognized all of these, plus some. I tried moderating for four years, and that dance became exhausting. I felt true freedom when I finally gave alcohol and the cycle up for good. 

Remember, recognizing the issue is the first step toward making a change. 

I believe in you. 

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Courtney Andersen is an Author, Host of the Sober Vibes Podcast, Founder of National Sober Day, and Sober Coach. She helps women quit drinking alcohol and thrive in Sobriety. In 2016, she founded Sober Vibes, an online community for Sober and sober-curious women. Follow Sober Vibes on Instagram for daily motivation and support in your sobriety journey.