How to Avoid Binge Drinking Over the Holidays

The holiday season offers more opportunities to celebrate with others where alcohol is being served. It’s also a time when some people are more likely to drink beyond their limits, and experience adverse consequences — from arguments and alcohol poisoning to personal injuries to car accidents.

What is binge drinking?

Binge drinking means drinking a lot of alcohol in a short amount of time, leading to a blood alcohol content of 0.8% or more. That translates to about five drinks for men and four drinks for women over a two-hour period. Other factors are involved, such as whether a person has eaten before drinking, taken medication, or used other drugs.

Binge drinking is a common occurrence. Studies by the Centers for Disease Control (CDC) show that about 40% of college students report they binge-drink, but that more than half of the total binge drinks are consumed by those aged 35 and older. According to the Vermont Department of Health, binge drinking in Vermont exceeds the national average by several percentage points. The harmful effects of binge drinking are common and sometimes fatal.

What you don’t feel can hurt you

Many people assume that because they are not feeling the stereotypical effects of excessive drinking, such as slurred speech and poor balance, that they are in full control. In reality, alcohol begins slowing down reaction time quickly after being consumed, impairing decision-making, and driving ability. A person can be drunk without experiencing drunkenness, and they can remain impaired long after they’ve stopped drinking. Consuming coffee can improve one’s alertness but has no effect on impaired reaction time.

What are the other risks?

The greatest danger of binge drinking is alcohol poisoning, which can be fatal. Symptoms can include confusion, vomiting, seizures, slow or irregular breathing, and unconsciousness. If you suspect alcohol poisoning call 911 immediately. Habitual binge drinking can also have serious effects on one’s health and lead to Alcohol Use Disorder. Individuals who binge drink frequently should seek professional help from their doctor or a local recovery organization.

What protective steps should I take during the holiday season?

Have a plan. Know the dangers and think ahead. Understand your own tendency to overdrink, and the environments and triggers which present the greatest risk to you. In social situations make a contract with yourself ahead of time about whether you will choose to drink, and if you do, how much and how fast. Then stick to it.

Slow down, eat, and drink water. Eat before you drink and have a full glass of water between drinks.

Downsize your drinks. Having smaller drinks reduces the amount of alcohol going into your body.

Be mindful. Keep track of what you have consumed and avoid situations that put you in physical or sexual danger.

Ask for a friend’s help. A friend can help you slow down, give you accurate feedback on your drinking and behavior, and drive you home.

Put your own health and safety first. Consider consciously deciding not to binge drink, and avoiding situations and environments that might lead to excessive drinking.

Where can I get more information and help?

Here are two local organizations staffed by professionals who can help you confidentially:

Other places to turn for help and resources include:

• Alcoholics Anonymous 
• National Institute on Alcohol Abuse and Alcoholism's Rethinking Drinking website
• National Institute on Alcohol Abuse and Alcoholism's Alcohol Treatment Navigator
• SAMHSA’s National Helpline, 1-800-662-HELP (4357)

Spencer Jarrett is a volunteer at Turning Point Recovery Center in Bennington, VT.