You’ve laughed at the memes and watched people toasting themselves in the mirror. You’ve added the ‘Quarantini’ sticker to your Insta-stories. You’ve Housepartied the weekend away, chatting to friends and drinking G&Ts like you were actually, well, at a house party.
It’s what we do, us Brits. As soon as a crisis hits – particularly one which sees us isolated from our friends and family and our lives essentially put on hold – we pour ourselves a pint and wait for it all to blow over.
Alcohol is so entrenched in our culture that off-licenses have been allowed to remain open during the Coronavirus pandemic as an ‘essential business’, alongside pharmacies and supermarkets (some of whom report that their shelves, coincidentally, are running low on booze).
It’s easy to generalise when it comes to alcohol consumption, and it’s a subject that’s difficult to write about without sounding sanctimonious or critical. But if you’re finding yourself drinking more than usual during self-isolation and you’re concerned – particularly when we don’t know for sure when lockdown will end – then we’ve spoken to the experts for their advice.
“It can be difficult if you’re alone, with a reduced work schedule and a well-stocked alcohol supply, to not enjoy some brandy or a few glasses of wine,” says Dr Aragona Giuseppe, GP and medical advisor at Prescription Doctor. “However, during isolation you should still try to monitor the amount you drink and limit the amount to 3-4 units.”
We hear a lot about alcohol units, but what does 3-4 units actually look like? “Unfortunately, it can be very easy to go over the NHS 3-4 unit guidelines,” says Dr Giuseppe. “Even one large glass of red wine at 12% would roughly equate to 3 units. Small glasses of wine usually contain 1.5 units of alcohol.”
Not hard to go over the recommended limit, then. So what can we do to try and curb our quarantine drinking habits?
“Try and keep busy during this time,” advises Dr Giuseppe. “After you’ve finished work, find activities to occupy your time. Home workouts, scheduling calls with friends, board games, computer games – anything to keep you busy. Try booking these allocated hours into your calendar as it will help plan out your day and may help you unknowingly avoid drinking if you’re keeping busy.”
Psychologically, maintaining deep social connections is also key as isolation is one of the defined stages of alcoholism, so the two are inextricably linked, says environmental psychologist Lee Chambers, founder of Essentialise Workplace Wellbeing. “Society and humans in general equate alcohol to relaxation,” he explains, “and in the stress and anxiety of the current crisis, drinking helps block these feelings, both cognitively and chemically, particularly masking our feelings of isolation as social connection is diminished when we can’t leave the house.”
“So it’s crucial that we stay in touch with friends and family,” he advises, “ask them how they are doing, and if there’s anything you can do to help them. This makes us feel great when we support our loved ones. Be intentional and book in check-ins with friends where you listen to each other, be vulnerable and open up to each other. This helps us feel less worried and anxious and helps us remember we have a shared human experience with many others around us, helping to ease those feelings of isolation.”
Chambers also advises reframing the way we think about alcohol while we are confined to our homes. “Currently, we’re struggling to disconnect from work as we are trying to work, educate, relax, sleep and connect all in the same space – and alcohol can lubricate the transition between these states, especially from work to relaxation. So, try to view an evening drink as something to look forward to; a little treat in challenging times, a small win for getting through another day.”
“Try to link your current drinking to your normal routine,” he adds, “as this is the best way to keep drinking at a sensible level. Ask yourself: ‘Would I have had a drink right now if I wasn’t in isolation?’ and let the answer guide your actions.”
Practically, it may sound obvious but in these times of panic-buying, don’t overstock on booze. “You’re more likely to drink to excess if you have a lot, and it won’t feel as much of a treat if you have crates of it accessible,” says Chambers. “You could try adding alcohol free alternatives to your shopping list,” adds Dr Giuseppe, “such as alcohol-free beer and low-percentage wine.”
Finally, look to lifestyle choices – that is, exercising regularly, eating well, getting enough good-quality sleep, and going easy on yourself. “Eating nutritious meals will keep your mind healthy, and this boost will mean you’ll be less likely to drink to excess as you’ll be looking after your mental health,” says Chambers. “Don’t drink too close to bedtime, as it interrupts your sleep quality, leading you to be likely to drink more the following day. And do something new and exciting to keep yourself smiling – learn a language, read a book – whatever it is to cheer you up in these tough times.”
If you’re worried about your alcohol consumption during this time and would like to speak to a professional, there is help available without having to leave your house. Alcoholics Anonymous has an online chat function and has been holding online meetings. For more information and support, visit drinkaware.co.uk
