Oct 6, 2021
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Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and
No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
Today's episode we're talking about how learning can become an obstacle to change.
Learning can feel like you're doing something really positive towards changing your relationship with alcohol, but it can also keep you from taking action. When I first tried to change my relationship with alcohol, the learning about neursocience, and the science of alcohol, learning cognitive behavioral therapy was exciting and rewarding. It felt like I was taking steps toward change. And in the beginning I was...but at a certain point, I allowed learning to stop me from taking action.
If we focus our thoughts on how much information is available we can also become overwhelmed.
Are you a fan of motivational speakers? I always have been. I’ve always enjoyed listening to motivational speakers and have been guilty of feeling all in, motivated and determined at the end of the speech or event...feeling confident I could bottle the confidence and motivation that I felt in that moment and carry it on to the next day. The speakers would warn us to not waste feeling inspired without taking action...in fact renowned self-help guru Tony Robbins, talks about taking MASSIVE action...I'll link one of his talks on YouTube about it..but he uses this term of MAP for Massive Action Plan and how reaching your potential requires taking MASSIVE action.
Here’s the problem, it felt good when I listened to Tony Robbins, but then I kept trying to figure out what my MASSIVE action should be. The massive action sounded like it had to be BIG, it had to be something TOTALLY different then what I was doing. So instead of meeting myself where I was at, and understanding how my thoughts were driving my feelings...I’d focus all my attention on on taking MASSIVE Action, which I believed meant completely different...so when it came to my drinking habits it was RULES...only on the weekend, no more than two drinks ever...a 7-day streak to PROVE that I could...and when I inevitably broke my rules, broke the streak...I’d allow my failed actions to reinforce the negative self-talk that was fueling the drinking habit in the first place.
What massive action really means I’ve come to realize is taking CONSISTENT action.
I’ve shared before on the podcast and I go a little more in depth in my book about having a plan...this is a plan of ACTION that evolves from having new thoughts about alcohol. But taking this ACTION is key.
.I want to share with you one more thing that can happen with regards to all of our learning and I heard this from Elizabeth Benton on Primal Potential. It’s what happens when we take in all this wonderful information and education and we DON’T take action. Elizabeth calls it the GAP.
The GAP is actually the feeling that happens when you become AWARE of everything that’s possible for you and yet you’re still stuck in the old patterns and habits. And as you keep learning new things and not taking action, the GAP widens, which can lead to you feeling defeated and worthless. Like that great thought...you KNOW BETTER, why can’t you just do it.
Elizabeth says: "It is a real gift to desire to improve yourself. Not everyone has that desire; some people are content to live their lives without changing at all. They’re not interested in extending to that outer edge of the spectrum. They’re not listening to the podcasts, reading the books, or attending events and workshops. They’re not interested in growing, and so they’re not creating the gap. If you’ve created a gap it’s because you ARE someone who wants to change their lives."