Colorado has seen an increase in the social consumption of alcohol and cannabis during the pandemic. It is no wonder either. When we feel stressed, scared, lonely, angry or just need to take the edge off, alcohol and cannabis are easy to get and effective at calming us down.
So now with vaccines on the horizon, our lives are likely to return to some normalcy and it may be time to look at whether and how to change our consumption patterns. The Centers for Disease Control and Prevention (CDC) recommend that men drink two or fewer drinks per day, and that women drink one or fewer per day. Some research indicates that men stick to one drink or fewer per day too.
The road to what you want your relationship to be with substances is a personal decision, and how you meet your using goals can be unique. Here are some ways that have shown to help those who wish to reduce their use of alcohol and cannabis:
- Set goals.
- Don’t be rigid with yourself if you don’t always meet your goal.
- Have an accountability buddy and check in with each other daily or weekly about your individual goals.
- Replace a drink with your favorite non-alcoholic beverage and have plenty available.
- Take some time away from drinking all together to reset your system.
- Avoid triggers: certain people, places, and times of day that may likely increase your use. Consider having less alcohol in the house.
- Have a plan to handle your urges. Remind yourself of the reasons you are cutting down. Talk with your accountability buddy. Find new activities such as exercising, walking, watching movies, etc. In the recovery world this is described as “surfing the wave,” so instead of fighting it, ride it out. Urges can last up to 20 minutes.
- Get enough sleep and eat healthy.
- Keep your stress in check; find ways to take care of yourself like never before!
- Use less cannabis per joint/pipe/bowl.
- Delay the time of your first use of the day.
- Avoiding smoking back to back and leaving gaps between smokes lowers your tolerance. Take it slow, in order to reduce the chances of experiencing withdrawal symptoms.
- Cut down on tobacco if you mix it with cannabis.
- If you miss the stoned feeling, use the other skills listed and monitor your alcohol intake so you are not replacing one vice for another..
- Reduce caffeine after noon if you have been using cannabis to help with your sleep.
- Research supports the effectiveness of mindfulness, and there is a new series on Netflix from Headspace called Headspace Guide to Meditation. The series goes into how to utilize the skill more.
If you find it difficult to stick to your goal or you experience tougher feelings than expected, please reach out for support. We all had a REALLY tough 2020 and 2021 is off to a bumpy start, and we need connection to each other. You can always reach out to Colorado Crisis Services at 1-844-493-8255 for free, confidential, 24/7 counseling support. We’ve also included additional resources below for more information.
Resources
- Interactive Self-Help Tools (National Institutes of Health)
- Alcohol Misuse and Prevention (National Institutes of Health)
- Self-Administered Alcohol Screenings (Verywell Mind)
- The Stages of Change for Overcoming Addiction (Verywell Mind)