Understanding Harm Reduction for Alcohol Use: A Practical Approach to Safer Drinking
When it comes to changing alcohol use, many people assume that complete abstinence is the only solution. However, for those who are not ready or willing to quit drinking entirely, harm reduction may offer an alternative approach.
Harm reduction is just as it sounds: reducing the harm associated with alcohol use. This approach focuses on minimizing the negative consequences associated with alcohol use rather than requiring complete sobriety and can be a valuable strategy for individuals exploring alcohol treatment in Spokane and beyond.
It acknowledges that quitting alcohol entirely may not be feasible or desirable for everyone and instead identifies ways to reduce the overall harm caused by drinking alcohol.
What is Harm Reduction for Alcohol Use?
Harm reduction is a set of strategies aimed at reducing the risks and negative effects of alcohol use without requiring total abstinence. While traditional recovery models often emphasize complete sobriety as the ultimate goal, harm reduction meets individuals where they are and helps them explore if safer choices regarding their alcohol use is possible.
Harm Reduction vs. Abstinence: What’s the Difference?
The primary difference between harm reduction and abstinence lies in their ultimate goal:
Abstinence-Based Approach: Requires a goal of stopping the use of alcohol. This is often associated with 12-step programs and certain forms of alcohol treatment in Spokane, focusing on lifelong sobriety.
Harm Reduction Approach: Accepts that some people may continue to drink and focuses on reducing the potential harm associated with alcohol use. This could include drinking less, setting time limits, or avoiding dangerous behaviors while under the influence.
Harm reduction does not discourage abstinence; rather, it offers another path for those who struggle with quitting entirely or who do not see complete sobriety as their goal.
Techniques for Harm Reduction in Alcohol Use
An important aspect of Harm Reduction is to identify circumstances that frequently lead or do not lead to drinking in a way that results to consequences. Once these patterns are identified, strategies or rules can be implemented that will hopefully result in less negative consequences from alcohol use.
Activity:
Grab a piece of paper and create two vertical columns by drawing one line from the top to the bottom of the page.
Think back to recent and distant times when you drank in a way that you didn’t want or that lead to negative consequences. In the far left column, write down the name of the event.
In the right column, beside each event, list everything you can think of that may have contributed to you drinking in a way you didn’t want. Think about all behavioral, emotional, cognitive/thinking and situational factors that may have been present. For example: didn’t eat enough food that day, felt socially awkward, hanging out with so-and-so, stressful work week, fight with partner at the party, didn’t drink enough water, feeling more depressed that day.
Now, from this list, you can begin to see patterns of factors that leads to you drinking in a way that ends with negative consequences. These will be the targets of your harm reduction strategies.
Specific Harm Reduction Strategies
1. Set Drinking Limits
Creating personal limits around alcohol use can help prevent excessive drinking. This may include:
Limiting the number of drinks per day or per week
Choosing specific days to abstain from alcohol
Establishing a start time or ending time for drinking so that alcohol use is contained to only a portion of the day
2. Drink Water and Eat Before and During Drinking
Staying hydrated and consuming food before/during alcohol use can help slow alcohol absorption, fill the stomach and give you something else to do. All of which may reduce the likelihood of of drinking more than intended and experiencing hangovers.
3. Choose Lower-Alcohol Beverages
Opting for drinks with lower alcohol content per volume, such as beer instead of hard liquor or a mixed drink instead of a shot, may help you maintain better control over you consumption.
4. Avoid Binge Drinking
Binge drinking is associated with numerous health and safety risks. To practice harm reduction:
Space out drinks over time
Sip drinks slowly rather than consuming them quickly
Avoid drinking games and rounds that encourage excessive consumption
5. Identify a Safe Transportation Plan
To reduce the risk of driving while intoxicated, plan ahead by:
Designating a sober driver
Using rideshare services like Uber or Lyft
Relying on public transportation
6. Recognize and Address Emotional Triggers
Alcohol is often used as a coping mechanism for stress, anxiety, or depression. Identifying emotional triggers and seeking alternative ways to cope, such as exercise or therapy, can reduce reliance on alcohol.
This harm reduction strategy can also include recognizing certain emotional states (or people or circumstances) when over-consumption often happens and choosing not to drink during these times.
7. Seek External Support
If you are struggling to manage your drinking, there are many peer lead and professional support options in the Spokane area (note: some follow an abstinence model), including: SMART Recovery, Recovery Dharma (Buddhist centered), Celebrate Recovery (Christian centered), Women for Sobriety and Alcoholics Anonymous.
Additionally, professional support is available in the form of treatment programs (often based upon an abstinence model of treatment within in-patient, intensive out-patient, and out-patient setting) and individual therapy with a counselor who specializes in addiction treatment.
Is Harm Reduction Right for You?
Harm reduction is a flexible and individualized approach, making it suitable for people who are not in a place to commit to complete sobriety.
If you recognize that alcohol use is causing problems in your life, but don’t want to completely stop drinking, harm reduction strategies could be an effective solution.
Final Thoughts
Harm reduction is an evidence-based, compassionate approach to managing alcohol use that prioritizes safety and personal choice. By implementing harm reduction strategies, individuals take control of their drinking habits in a way that aligns with their personal goals. Whether through setting limits, making safer drinking choices, or seeking professional support, harm reduction provides a practical alternative to strict abstinence.
Everyone’s journey with alcohol is different, and harm reduction allows for personalized strategies that promote healthier, safer drinking behaviors. However, if you are unable to maintain/sustain enough of a level of harm reduction with these strategies, it may be helpful to explore abstinence-based approaches.
