Pandemic Drinking - How to Stop Drinking or Cut Back During Covid

It’s no surprise that the COVID-19 pandemic has created added stress for people of all ages. And for many, they’ve turned to alcohol as a means of coping. [updated March 2023]

According to the Canadian Centre on Substance Use and Addiction (CCSA), Canadians under the age of 54 reported drinking more due to the COVID-19 pandemic. The report, commissioned by CCSA, found that 25% of Canadians (aged 35–54) and 21% of Canadians (aged 18–34) were drinking more alcohol since the onset of the pandemic.

For many, the pandemic simply made an existing drinking problem worse. Whereas for others this is the first time they’ve had a problem with alcohol. Wherever you fall on the spectrum, there are many helpful resources and tools to choose from when making a plan to cut back your drinking or stop drinking altogether.

There’s No “One-Size-Fits-All” Approach.

Oftentimes when clients first come to me for help with moderating or quitting drinking, they’re under the impression that there’s some universal path to recovery that I’m going to unveil to them. While that’s partly true, it might not be what you expect. Let me explain.

Recovery is as unique as the individual. This means that what worked for me eighteen years ago when I got sober probably isn’t going to be the same thing that will work for you today. People have different needs. And the best path forward is the one that's going to work for you and your life circumstances.

The secret sauce really comes down to making a custom plan. And in this respect, I do have a “tried-and-true” approach. I work with my clients to triage their needs, taking into account the severity of their drinking problem, what they’re ready to tackle, and what they’re able to accommodate given their day-to-day reality.

Some people can manage to cut down their drinking or even stop drinking all on their own, while others do best with 1:1 coaching, and still others need the whole nine yards with medical detox, inpatient treatment, and a daily support system.

My goal as a recovery coach is always to meet you where you’re at and piece together a plan that helps move you forward in a positive direction. In this post, I share some of the process that I go through when helping my clients cut back or stop drinking with the hope that it’s helpful to you along the way.

What Kind of Drinker Are You?

The first thing I like to do is understand how much a person is drinking on a regular basis.

While I don’t promote taking on labels that don’t feel correct to you, or forcing people into categories, it can be helpful to see where you fall on the general spectrum when deciding what kind of support will best serve you.

The “recreational drinker” is someone who drinks with others in social settings. Maybe you go to a couple happy hours each week, enjoy drinks at sporting events on the weekends, or have made a habit out of socializing at your local brewery every Friday night. Many people in this category stay within safe consumption levels and never feel the need to cut back on their drinking. Others in this category might take it too far on occasion, and begin to wonder if they should cut back or stop drinking.

The “mid-range drinker” tends to be someone who started out consuming alcohol for pleasure and socialization, but now uses alcohol to self-medicate or cope with various stressors in life. If you fall into this category, you may be drinking alone after work to unwind, or feel that you’ve started intentionally seeking out events where you know alcohol will be available. You might notice yourself thinking about alcohol more than you’d care to admit, but nothing truly terrible has happened as a direct result of your alcohol consumption, so you’ve pushed away any nagging feeling that you should cut back on drinking.

The “later-stage drinker” represents someone who drinks regularly, and has become dependent on alcohol in one way or another. If you fall into this category, you’re likely aware of the negative consequences that alcohol is creating, but choose to continue drinking because you’re physically, emotionally, or mentally dependent on alcohol at this point. You’ve probably tried to cut back your drinking or stop drinking entirely, but haven’t been able to stay stopped for very long. And you may have experienced withdrawal symptoms when trying to cut back drinking as well.

Safety First: Alcohol Withdrawal Syndrome (AWS).

If you fall into the “mid-range-drinker” or “later-stage drinker” categories, you’ll want to start by scheduling an appointment with your GP to see if you’re at risk for Alcohol Withdrawal Syndrome.

Some people don’t realize that trying to stop drinking or drastically cut back drinking can actually be lethal. I’ve lived through detox myself, and supported many clients through the process so I know how serious it can get.

Depending on how much alcohol you’ve been consuming, withdrawal symptoms can range from mild sweating and restlessness to hallucinations and seizures.

Some GPs will allow you to do a medical detox at home, while others prefer that you check-in to a detox facility for 3-10 days under the care of medical professionals who can monitor your vital signs and give you medication to support your body through the process.

While detox can be scary, keep in mind that with every ache and pain, you’re one step closer to being free from the grips of alcohol. Once your body is stable, you can transition your energy to creating a longer-term support plan.

Create a Personal Support Roadmap.

When helping clients cut back or stop drinking, I like to start by throwing all the options onto the table.

You can think of it like a menu of available choices. The key is to keep trying new things until you find the winning combo, and to be methodical along the way, keeping track of what does and doesn’t work for you.

Here are the resources and tools I usually present to my clients when they’re trying to quit drinking or cut back their drinking, along with a short description of what makes each option appealing.

Self Assessment Tools

There’s a number of tools available online to help you reflect on and analyze your drinking habits.

One example is this alcohol addiction questionnaire, which includes ten questions on alcohol use and provides some feedback based on your answers. Online tools like this are a great resource for people who are just beginning to cut back on drinking.

Podcasts

Podcasts are great. They’re especially helpful for those who don’t feel comfortable going to public support meetings, but still want to hear about other people’s experience in trying to stop drinking. Reading about recovery is one thing, but hearing real people share their stories is another. Plus, they’re easy to put on during your morning commute, while out walking the dog, or doing whatever it is that you’re doing around the house. Here’s a list of inspirational podcasts that are meant to support people who’ve already quit drinking or are actively trying to stop drinking.

Quit Lit

“Quit Lit” refers to literature that supports a person’s desire to quit drinking or cut back on drinking. This has understandably become a popular choice for informative support within the recovery community. You can even find online groups that serve as sober book clubs. Here’s a great list of books to get you started.

Support Groups

Trying to stop drinking is a unique experience, and most people won’t be able to relate. Support groups are the perfect way to connect with people who truly get what you’re going through. Since the pandemic, I’ve seen many groups offering online support options, making this option even more convenient. Some great options to look into include: Alcoholics Anonymous, Celebrate Recovery, Refuge Recovery, and S.M.A.R.T Recovery. Many of these groups have women-only meetings, LGBTQ meetings, and meetings dedicated to newcomers.

Clinical Counsellors

If you live in Canada, you can usually get a referral to a counsellor through your GP. Counsellors are a great resource to help you unpack some of the patterns and reasons behind your drinking. Many of my clients see a counsellor 1-2 times/month while doing recovery coaching and the combination seems to work really well for them. Some of my clients also work with an alcohol addiction specialist, but from what I hear, it can take quite a while to be seen by one.

Medications

Medications have come a long way since the days of antabuse, which is a medication used to create unpleasant symptoms such as vomiting when alcohol is consumed. One example is Naltrexone, which has been found to reduce cravings for alcohol and to be effective in reducing heavy drinking¹. It’s thought to work by blocking opioid receptors, which are responsible for the “feel good” sensations you get when consuming alcohol. Your GP is a great place to start when it comes to learning more about medications that can help you stop drinking.

Treatment Programs

Treatment programs are a great place to start if you’ve decided you’re really ready to stop drinking. Maybe you’ve tried a number of times to cut back on drinking, and you’re ready to take a more serious step forward. One thing I find particularly helpful about inpatient treatment is the chance for reflection. It can feel almost impossible to carve out time for ourselves in today’s “always on” society, but inpatient treatment forces you to slow down. It’s an opportunity to step away from your day-to-day obligations and really contemplate meaningful change. And if inpatient feels like too much, there are outpatient programs that meet several times per week as well.

Get Help Creating Your Personal Roadmap.

It can be really scary to arrive at the realization that you have a drinking problem, no matter how big or small. But it’s a lot less scary when you have an experienced guide to help you sort things out.

I’m an accredited Addiction Recovery Coach offering worldwide virtual support, and in-person support across Canada. If you’re interested in exploring 1:1 recovery coaching to help you cut back your drinking or stop drinking entirely, I’m happy to answer your questions.

I offer a no-charge consult call to anyone who has questions about their own substance use, or the substance use of a family member. These calls are completely confidential with no pressure to make a decision before you feel entirely ready.

I’d also like to invite you to read more about my personal story here.

If you’re ready to explore the potential of working together, I’d love to chat. Michael is based in Victoria British Columbia Canada. The other Recovery Coaches on the team are based in Nanaimo, Vancouver British Columbia Calgary, Edmonton Alberta, Toronto Ontario, Montreal Quebec, and Halifax, Nova Scotia. Because we all work virtually — we can work with anyone no matter what city, province or country around the world. We have clients all across Canada and the USA, Seattle, Los Angeles, Dallas, Miami, New York City, Denver, Nashville, Berlin, Tel Aviv, London, Singapore and Australia.

Phone or Text: 250.896.8494
Email: Coach@MichaelWalsh.com
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References

1. N. C. Maisel, J. C. Blodgett, P. L. Wilbourne, K. Humphreys, J. W. Finney, Meta-analysis of Naltrexone and Acamprosate for treating alcohol use disorders: When are these medications most helpful? Addiction 108, 275–293 (2013)