We all face challenges at different points in life, and sometimes it can feel tempting to turn to alcohol or drugs as a way to cope, relax, or escape. While this might feel helpful in the short term, it can sometimes lead to patterns that start to impact our health, relationships, or work.
Understanding the impact
Drug and alcohol use affects everyone differently, and even moderate use can still influence how we feel and function.
Physical health: Regular alcohol or drug use can affect your heart, liver, and immune system – increasing the risk of serious conditions like cancer, stroke, and liver disease. Even short-term use can lead to dehydration, poor sleep, and reduced energy – all of which affect how we feel day to day.
Mental wellbeing: Alcohol and drugs can disrupt brain chemistry, often worsening anxiety, depression, and stress over time. What starts as a coping mechanism can quickly become a cycle that’s hard to break – impacting emotional resilience and overall wellbeing.
Relationships and work: Substance use can strain relationships with colleagues, friends, and family – leading to isolation or conflict. It can affect concentration, decision-making, and performance at work, increasing the risk of accidents or injury – not just to yourself, but to others around you.
It’s important to remember that substance use exists on a spectrum. You don’t need to identify as having an “addiction” to benefit from support. Many people find that talking to someone early helps them make small but meaningful changes before things start to escalate.
Substance use and the workplace
We all deserve to feel safe, supported, and able to thrive at work. But alcohol or drug use – even occasionally – can sometimes affect our wellbeing, focus, and performance.
According to the Health and Safety Executive (HSE), in certain roles it may also increase the risk of accidents or injury, putting ourselves and others at risk.
The Chartered Institute of Personnel and Development (CIPD) encourages employers to take a compassionate, proactive approach – with clear policies, open conversations, and accessible support.
If you ever feel that substance use is affecting you at work, support is confidentially available through your GP, local drug and alcohol services, or interventions such as an employee assistance programme (EAP). Early conversations and accessing help can make a real difference – helping you feel more supported both in and outside of work.
Recognising when support may help
Alcohol and drug use becomes concerning when it starts affecting your daily life, relationships, work or health. This might look different for everyone – perhaps drinking more during stressful periods, relying on substances to relax, or feeling unable to enjoy activities without them.
If you’ve noticed changes in your mood, sleep, or energy, or if you’re beginning to question your relationship with substances, it might be time to reach out for support. Trust your instincts – recognising something doesn’t feel right is an important first step toward positive change.
Understanding alcohol guidelines
It’s not always easy to know what “safe” drinking looks like. In England, the Chief Medical Officer advises adults not to drink more than 14 units of alcohol per week, spread over three or more days, to keep health risks low.
There is no completely safe level of drinking, as risks such as cancer and accidents increase with regular intake. If you’re pregnant or trying to conceive, the safest approach is to avoid alcohol entirely.
What does 14 units of alcohol look like?
You can check how many units are in different drinks using the Drinkaware unit calculator.
- 2.2 units = One pint of beer/larger/cider 4% ABV
- 1.5 units = 330ml bottle of beer/larger/cider 4.5% ABV
- 2.2 units = 175ml glass of wine 12.5% ABV
- 3.1 units = 250ml glass of wine 12.5% ABV
- 9.8 units = 750ml bottle of wine 13% ABV
- 1 unit = 25ml measure of a spirit 40% ABV
The impact of crossing your alcohol ‘tipping point’
The phrase ‘tipping point’ refers to the amount of alcohol it takes for your inhibitions to be significantly lowered, leading to poorer choices with food and alcohol. A recent study revealed the ongoing impact drinking beyond our tipping point can have on our body and behaviours – we will now explore some of these in more detail.
Excess calorie intake: Drinking more than three large glasses of wine can lead to consuming around 6,300 extra calories in the following 24 hours.
~4,305 extra calories consumed on the night (food and drink).
~2,051 extra calories consumed the next day.
Weight gain: This could result in gaining approximately 2lb (900g) per week.
Binge eating: About 51% of drinkers reported binging on fast food after crossing the threshold.
Reduced physical activity: 50% of affected individuals cancelled exercise the next day, opting for sedentary activities (bed, TV, social media), compounding the caloric impact.
Impact on sleep quality: Alcohol disrupts restorative sleep, reduces REM sleep, and causes night time awakenings. Poor sleep from alcohol can lead to daytime fatigue, irritability, and increased appetite, creating a cycle of disrupted sleep and higher calorie intake.
Long-term health risks: Excess calorie intake combined with alcohol consumption can contribute to obesity, increasing the risk of heart disease, type 2 diabetes, and some cancers.
Practical strategies to reduce alcohol intake
Small, consistent steps can make a big difference:
- Grow your awareness: You could start by tracking your substance use for a week – noting times, amounts and what triggered the urge. This helps to create awareness without judgement.
- Plan drink-free days: Aim for several alcohol-free days each week.
- Build your support network: Talk to someone you trust about your goals for encouragement and accountability. This can also help to reduce feelings of isolation.
- Change your routines gradually: Try swapping habits – for example, going for a coffee instead of a pub meet-up, or enjoying an alcohol-free drink while cooking dinner.
- Create new activities: This could be joining a class, volunteering your time, or going for regular walks. The goal is to build healthy activities you enjoy into your week that don’t require substances.
- Use online resources: Explore podcasts and tools from Drinkaware or Alcohol Change for practical guidance.
Accessing support for yourself
If you’re ready to seek help, there are several safe and confidential options:
- Support through your employer: Check if you have access to any relevant services, such as an employee assistance programme (EAP) which may be able to offer free and confidential counselling or wellbeing support.
- Your GP: They can offer personalised advice and can refer you on to local specialist services.
- NHS 111: Available 24/7, for urgent guidance and signposting to appropriate services.
- FRANK: Free and confidential advice on drugs and alcohol. Call the Frank drugs helpline on 0300 123 6600 or visit www.talktofrank.com. They also offer a tool to locate your nearest support services.
- Samaritans: Call the Samaritans helpline on 116 123 for round-the-clock confidential emotional support.
- Mental health and substance use: Organisations such as Mind and Rethink Mental Illness offer advice around substance use and mental health.
Other specialist organisations:
Alcoholics Anonymous (AA) – Peer support for alcohol concerns.
Narcotics Anonymous (NA) – Peer support for drug concerns.
Turning Point – Support with substance use challenges, mental health issues, and other wellbeing concerns.
Change Grow Live (CGL) – Provides local treatment and recovery services across the UK, including counselling, group work, harm reduction advice, and community outreach.
Urgent support: If you or someone else needs urgent medical help after taking drugs or alcohol, call 999 immediately.
Supporting someone else
If you’re worried about a colleague, friend, or family member, you don’t need to have all the answers. A simple check-in, such as “You don’t seem yourself lately. How are you doing?” can open the door to support. If someone does open up to you about their struggles, try to listen with empathy, avoid judgment, and gently encourage them to reach out for help.
FRANK has further advice on supporting someone with a drug or alcohol problem.
Summary
Supporting yourself through substance concerns takes courage, patience, and care – and often some professional guidance. Remember, seeking help shows strength, not weakness. Recovery is a personal journey that looks different for everyone. If you take one thing away from this article, let it be that you don’t have to face it alone – support is available, effective, and closer than you might think.
Resources:
https://digital.nhs.uk/data-and-information/publications/statistical/health-survey-for-england/2022-part-1/adult-drinking
https://www.ons.gov.uk/peoplepopulationandcommunity/crimeandjustice/articles/drugmisuseinenglandandwales/yearendingmarch2024
https://www.secondnature.io/guides/nutrition/alcohol-and-weight-gain
Ref: WPW0010 This content was updated November 2025.
