Shine a Light on Your Relationship with Alcohol

Every year, Alcohol Awareness Week offers a chance to pause and reflect on how alcohol features in our lives. In the UK, this campaign is coordinated by Alcohol Change UK, and in 2025 it ran from 7–13 July under the theme “Alcohol & Work”. Whether you’re an employee, employer, freelancer or carer, the connection between work, stress, culture and drinking is one often overlooked.

This week is a good moment to ask: Am I drinking more than I realise? Is alcohol affecting my work, my health, my relationships? And if the answer leans “yes” — how can I get help?

Why this matters

Alcohol is deeply woven into UK social and work culture — after-work drinks, networking events, the “reward” of a pint after a tough shift. But these rituals can mask the fact that regular or heavy drinking places real stress on our physical, mental and emotional wellbeing. Short-term effects like hangovers, poor sleep, anxiety or low mood can spiral into longer-term harms: liver disease, cancers, brain and memory problems, worsening mental health, missed work, isolated relationships. Recognising the link between alcohol and work is one important strand — it might be the place we first notice things shifting.

Signs to look for (in yourself or others)

Here are some warning signs that drinking may be becoming problematic. They don’t all have to be present — just noticing a few should prompt a closer look:

• You regularly drink more than the UK Chief Medical Officers’ guideline of 14 units per week, or you find it hard to keep below that.

• You find yourself thinking about your next drink, or you use alcohol as your primary way to wind down, cope with stress or unwind after work.

• You’re hiding or down-playing how much you drink (empty bottles, switching brands, avoiding questions about it).

• You need to drink more than before to feel the same effect (tolerance).

• Your drinking is affecting your work: you’re arriving hungover, less motivated, errors increase, or you feel worse day-to-day.

• Poor sleep, mood changes (more anxiety or depression), memory lapses or blackouts.

• Other people express concern about your drinking. You might feel guilt, shame or regret after drinking.

• You continue drinking despite noticing harms (health, relationships, finances).

If any of this resonates — it’s worth acknowledging it. Many people drink at risk levels without realising, because it feels “normal”. The week of awareness is an invitation to stop and check in.

How to get help (including therapy)

It’s a strength to reach out. Here are practical steps and options:

1. Speak to your GP - Your first port of call should be your GP. Be honest about how much you drink, how often, and how it’s affecting you. They can assess your alcohol use, possible dependence, physical health impacts (liver, heart, brain) and mental health. If you are physically dependent on alcohol, abrupt stopping can be dangerous — medical supervision may be needed.

2. Access local alcohol support services - Many charities and NHS-commissioned services support people either reducing drinking or becoming abstinent. For example, the charity We Are With You offers free, confidential support across England & Scotland. Look up your local services (often via your local council or NHS website) and see what assessments and programmes they offer.

3. Therapy and counselling - Talking therapies can be central to change. If alcohol is being used to cope with anxiety, depression, work stress, trauma or other challenges — therapy can help address root causes, build healthier coping, and support sustained change. Approaches include:

   • Cognitive Behavioural Therapy (CBT) for changing thought patterns and behaviours around drinking.

   • Motivational interviewing and “brief interventions” for those not yet dependent but drinking is moving into risky territory.

   • Dual-diagnosis work when alcohol and mental health issues co-exist (which is common).

4. Self-help, peer groups and apps - You don’t have to go it alone. Groups such as Alcoholics Anonymous (AA), SMART Recovery, and apps or online tools (for example keeping a drink diary, using Drink Free Days, calculating units) can support change. Making a small change — even a few alcohol-free days a week, reducing frequency or quantity — can bring real benefits: improved sleep, mood, energy, relationships.

5. Work-life and culture matters - Since this year’s theme is “Alcohol & Work”, consider how your job and workplace culture may play a part. Are after-work drinks expected? Is alcohol being used to cope with stress? Is there pressure to conform? Reflecting on the environment and making changes (or talking to HR if appropriate) can make a difference.

Final thoughts

This Alcohol Awareness Week, use the pause to ask yourself:

• “Is my drinking serving me — or am I serving the drink?”

• “Are there healthier ways I could unwind, connect, cope, celebrate?”

• “If I changed how I drink, what could I gain (sleep, clarity, energy, better relationships)?”

Change doesn’t have to mean “never drinking again” (unless that’s what you want). It can mean drinking less often, choosing alcohol-free days, finding other ways to de-stress, or finding support if you sense things are moving from social drinking to habitual or harmful.

If you spot signs of risk, or you’re simply wondering whether your drinking is safe — talk to someone. A friendly, non-judgemental conversation with a GP, a therapist or a support service could turn this week of awareness into the start of positive change.

You’re not alone — many people take this step and find life beyond alcohol becomes fuller and more connected.