Breaking Free from Alcohol: 10 Ways To Prioritise Your Mental Health

Australia loves to drink! We drink when we’re happy, when we’re sad, to celebrate, commiserate, for fun, relaxation, reward, and relief. Alcohol is considered a necessary addition to almost any occasion.

Despite mounting evidence of the health risks associated with alcohol consumption, Australians are still drinking at alarming rates, especially women. Recent research from Flinders University and Menzies School of Health Research reveals that Australian women, particularly those in middle age, are drinking at increasingly risky levels. One in five middle-aged women engage in binge drinking, defined as consuming 11 or more 'standard' drinks in one session.

Women are more susceptible to the negative effects of alcohol. While both men and women face increased risks of cancer, liver disease, brain damage, depression, sleeping problems, heart damage, and stroke, alcohol also wreaks havoc on women's hormones at every life stage—from menstruation and ovulation to fertility and menopause. Even small amounts of alcohol can elevate the risk of breast cancer. In 2013, the National Institute of Health (NIH) found that moderate alcohol consumption is linked to a 30-50% increased risk of breast cancer. Moderate consumption is classified as more than three drinks but no more than seven a week.

Why Are Women Drinking More?

The reasons are many, but to name just a few: the rise of the “Mummy Wine” culture, which normalises the idea that mums need wine to survive the day; or the sinking reality that emancipation didn’t bring equality, but instead exponentially increased their workload each day, as women began to juggle multiple roles in their personal, professional, and familial lives. Sadly, with the increase in stress, alcohol consumption has kept pace. This is one area of gender parity that we don’t want to attain.

So, if any of this resonates with you, and you want to start landing some of those balls you’ve got in the air; and if alcohol has become your coping strategy but it’s no longer working for you, then check out our Stress-Busting Guide below.

Stress-Busting Guide

1. Check Your Posture: This simple physiological manoeuvre can effectively dissolve stress and change how you perceive a situation. When stressed, we often slump forward and look down, ruminating. Instead, sit up straight, drop your shoulders away from your ears, look above the horizon, and take a deep breath in and out. While sitting with your spine straight, shoulders lowered, and breathing into your stomach, reassess the situation that has been stressing you out. You'll notice it loses some of its intensity. It may seem strange, but it works.

2. Take an Observational Walk: Hit the outdoors and deeply observe your surroundings. Seek out five things that you hadn't noticed yesterday. Whether you live in the city, the bush, or the beach, you can do this—people, flowers, shadows on buildings, birds in the sky, and the sounds around you. Noticing nature and your surroundings is an excellent way to shift your thoughts from stress to the wonders of the ever-changing environment, helping you gain a new perspective on your day.

3. Stretch: Release stress from your body with some satisfying stretches. Our bodies hold much of our stress, and a good stretch can get the ball in motion to release some of it. Our bodies hold much of our stress, and a good stretch can initiate the release of tension. Try incorporating neck rolls; knees-to-chest stretches; child’s pose; shoulder rotations; cat-cow stretches; and chest openers into your day. These exercises are a fantastic way to start relieving stress and improving overall flexibility and well-being.

4. Recreational Activities: To quote Johann Hari, “The opposite of addiction isn’t sobriety – the opposite of addiction is connection.” Join an organised group to make meaningful connections. Whether it’s pickleball, hiking, pottery classes, breathwork, self-defence groups, backgammon clubs, book clubs, or community and environmental volunteer groups, there’s something for everyone, regardless of fitness level, financial status, or availability. And if you can’t find one you like, start your own!

5. Exercise: It’s a given that exercise reduces stress and improves mental wellness. Remember that exercise doesn’t have to equate to a gym membership. You simply need to elevate your heart rate for 30 minutes a day—think of a brisk walk instead of that first glass of wine, dance around your living room like no one is watching, or even grab your dog and go play. If you don’t have a dog, adopt one from your local shelter—you’ll be doing yourself, the pooch, the shelter, and the world a favour.

6. Meditation: Often, this word sends shivers down the spine of most people. But meditation doesn’t need to be sitting in a cross-legged position Om’ing. Meditation can be active, like Progressive Muscle Relaxation, or passive, like using the awesome app “Insight Timer.” Here, you can be guided through numerous meditative techniques—short or long, music or voice-led, breathwork, or even yoga. The best part is that it’s free.

7. Meal Prepping: Land one of those balls by eradicating the daily dinner slog. Spend one afternoon a week planning and preparing healthy meals in advance. That way, when you arrive home and feel the pull to the fridge, you can grab a healthy, prepared meal or snack and fill that dopamine requirement with some goodness instead.

8. Playlists: Music can quickly change your mood. What you choose to listen to will impact the way you feel. If you want to improve your mood, create an uplifting, dance-worthy, singable, air guitar or drum-worthy playlist that transports you to happier times. Then move to a soothing relaxing playlist, transitioning you from angst to joy, to peace.

9. Volunteer: Helping others is arguably the best way to boost your mood. It gives you a sense of purpose and puts life into perspective. Nothing makes your heart sing like seeing the joy you can bring to others.

10. BREATHE: Last but by no means least, keep breathing. When stressed, it is common to hold your breath. Shallow or lack of breath signals to the brain that there is imminent danger, creating more stress and panic. Deep, slow breathing will calm your body and mind. A sustained exhalation of breath informs the brain that everything is OK and the danger has passed. Never underestimate the power of a long, loud exhalation.

If you require further information on any of these techniques or have questions or concerns about your drinking, please visit Process Hypnotherapy and book your free 20-30-minute consultation. Take control of your mental health and well-being today. Let go of fear and unlock your potential.