The 7 Signs You Might Be Drinking Too Much (and What to Do About It)

Do you ever wonder if your drinking habits are getting out of control? Maybe you’ve noticed some changes, but you’re unsure if they’re serious enough to take action. It’s not always about drinking every day—problematic drinking comes in many forms.

In this article, we’ll outline 7 key signs that you might be drinking too much. If these resonate with you, don’t worry—we’ll also give you actionable steps to take back control.

1. You Drink More Than You Intended

• What it looks like: You tell yourself you’ll have just one or two drinks, but you end up having more.
• Why it matters: Losing control over the amount you drink can be an early indicator of dependency.

What to do: Start by tracking your drinks using a journal or an app. Awareness is the first step.

2. You Rely on Alcohol to Relax or Cope

• What it looks like: After a stressful day, alcohol feels like your go-to solution to unwind or deal with worries.
• Why it matters: Using alcohol as an emotional crutch can mask deeper issues like stress, anxiety, or burnout.

What to do: Try healthier alternatives like exercise, mindfulness, or journaling to relieve stress.

3. Drinking Has Caused Problems in Relationships or Work

• What it looks like: You’ve had arguments, missed deadlines, or disappointed loved ones because of your drinking.
• Why it matters: When drinking begins to disrupt your daily life, it’s a clear sign to reflect.

What to do: Acknowledge the impact. Open up to trusted friends or consider professional support.

4. You Experience Blackouts or Memory Loss

• What it looks like: You can’t recall parts of a night out or conversations you had while drinking.
• Why it matters: Blackouts indicate heavy alcohol use and can be dangerous for your safety and health.

What to do: Limit binge drinking by setting clear boundaries for yourself and pacing your drinks.

5. You Feel Guilty About Your Drinking

• What it looks like: You wake up feeling shame or regret about how much you drank.
• Why it matters: Guilt often signals that your drinking doesn’t align with your values or goals.

What to do: Reflect on your triggers—why do you drink more than you’d like? Awareness can help you plan for better decisions.

6. You’ve Tried to Cut Back but Couldn’t

• What it looks like: You’ve promised yourself you’d drink less, but you struggle to stick to it.
• Why it matters: This could mean that alcohol is taking more control over your behavior than you realize.

What to do: Start small—take a short break, like 7 or 30 days, to reset your habits. Seek support if needed.

7. You Need More Alcohol to Feel the Same Effect

• What it looks like: Over time, you need more drinks to feel “buzzed” or relaxed.
• Why it matters: This is a sign of developing tolerance, which can lead to dependence.

What to do: Pay attention to your body’s signals. Take a step back and consider reducing your intake.

What to Do If These Signs Sound Familiar?

If you recognize one or more of these signs, don’t panic—acknowledging them is a huge first step.

Here are actionable steps you can take:

1. Take a 30-Day Break: Give yourself a challenge and see how you feel.

2. Talk to Someone: Reach out to a friend, family member, or professional.

3. Take a Free Self-Assessment: Tools like the DryMind Free Alcohol Self-Assessment can give you clarity.

4. Learn Healthier Coping Mechanisms: Explore exercise, meditation, or therapy. Or simply focus on getting to know yourself better.

This is widely underrated but so incredibly true:
If you truly know yourself and learn to like yourself, you won’t need to run away from problems or feelings.
One thing I’ve learned since 2019, when I stopped drinking myself, is this: Every solution lies within you. You already know everything about yourself—you just don’t always take the time to listen.

Conclusion

Recognizing these signs doesn’t mean you’re failing—it means you’re brave enough to look at your habits and take action. Remember, change doesn’t have to happen overnight. Small steps can make a big difference.

Need help? Take our free self-assessment and gain personalized insights to take control of your drinking habits.