Your harm reduction guide to alcohol

by Becky Risley

We want to make sure you’re safe, whatever substance you choose to use. That’s why we’ve created a series of guidance telling you how you to look after yourself, before, during and after using a substance.

So let’s get started…

Alcohol. From a chemical point of view, alcohol is a broad class of organic compounds usually referred to as ethanol; a colourless, volatile liquid made by fermenting sugars from grains or fruits.

It’s the most widely used drug for altering consciousness and according to the Drugs and Alcohol Survey 2024, it’s still the most widely used substance by UWE students. Unlike other substances, it’s also the most normalised in our society and many of the negative side effects, such as blackouts or hangxiety are often shrugged off as part of the experience.

But these, as well as the other associated affects of alcohol can be harmful. So how can you reduce the harm?

Before

• Eating before you drink will protect the stomach lining and slow down the onset rate of the alcohol.
• This helps you pace yourself better and will hopefully avoid nausea, bloating, or general stomach discomfort.
• Plan what are you going to drink, how much and what time you’d like to be home by.
• Thinking about these things before you start drinking will help you achieve the night out you want!

Think about your mindset

• How we are feeling can impact our experience of using alcohol.
• Using alcohol when we are feeling anxious can result in us drinking quicker and more than we intended.
• Using alcohol when feeling down or upset can have unintended consequences such as being more impulsive or getting more upset than we were before we started.
• This can increase the risk of hurting ourselves or someone else.

And setting

• The environment you’re in can change your experience of using alcohol.
• Think about who you’re with, or if you’re ok drinking on your own.
• Do you know the people you’re with? Will they be supportive and caring if you need some help?
• Is this a safe and comfortable environment to drink?
• Thinking about mindset and setting is a useful tool when deciding to use any drug including alcohol.

During

Safety first

• Do not drink and drive – it’s not worth it!
• Carry condoms.
• Avoid drinking alone.

Pace yourself

• Avoid drinking in rounds as you’ll have to keep pace with the fastest drinker.
• Consider spritzers, lager tops or low percentage spirits to avoid
  drinking too much.
• Take breaks – if it’s safe to do so, put your drink down in between sips.
• Swap out every other drink for a non-alcoholic option to stay hydrated and pace yourself.

Do your research

• If you plan on mixing alcohol with other substances including prescribed medication like SSRI’s (Anti-depressants), research how they will interact at drugsand.me

How do I know if my friend needs help or just needs to sleep it off?

• If you spot these signs, your friend could have alcohol poisoning, which can be fatal if left untreated. Remember MUST HELP and then call for help:
• Mental confusion. Unresponsive Snoring / Gasping for breath. Throwing up. Hypothermia. Erratic Breathing. Loss of consciousness. Pale or blue skin.

After

Hangxiety

• Drinking alcohol suppresses anxiety chemicals but as it is processed and leaves the body, the anxiety chemicals can rebound coming back stronger than before.
• Hangxiety can also be exacerbated from blacking out or having periods of time where you can’t remember what happened, which will fuel the anxiety further.
• To try to help the feelings, get out of bed, drink a large glass of water, have a shower and speak to a trusted friend about how you’re feeling.
• If you know alcohol affects your anxiety, consider drinking less.

Hair of dog

• Drinking alcohol when you’re hungover is just delaying the inevitable and runs the risk of the hangover being even worse than it was initially.
• There is no cure for a hangover other than time.

Take a break

• The recommended weekly limit/maximum for alcohol consumption is 14 units.
• Having multiple days off alcohol each week may help prevent you becoming reliant on alcohol.
• Think about making plans with friends which don’t involve alcohol.

If you have more questions, need support or want to make a change to your alcohol use, just get in touch. You can find out more about me and the UWE drug and alcohol service on our drugs and alcohol webpage.