Drinking rose over the past few years as the country faced the COVID-19 pandemic. Many people used alcohol more frequently to cope with the stress of isolation, anxiety about getting sick, adjusted work schedules, and more during the height of the pandemic.

But many people continue to use alcohol at higher rates than the Centers for Disease Control and Prevention (CDC) recommend. Others may have concerns about their drinking–even if they don’t drink more than they should.

The term ” gray area drinking” may be used to describe patterns of drinking that do not meet the criteria for alcohol misuse or addiction, but do cause problems in people’s mental and physical health. This article will explore what gray area drinking is and how to recognize it.

Reach out to the Arise Treatment Center staff now to learn about our holistic substance use disorder treatment programs or to find support at any stage of your recovery from addiction.

Defining Moderate Drinking

The Centers for Disease Control and Prevention (CDC) provides guidelines on moderate drinking, which is not linked to severe short or long-term complications. Moderate drinking is defined as:

•  One or fewer alcoholic drinks per day for women
•  Two or fewer alcoholic drinks per day for men

The CDC defines a drink as:

• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of distilled spirits
• 8 ounces of malt liquor

Many standard drinks served in bars and restaurants may contain several servings of alcohol. For example, a large glass of wine may have several servings of alcohol under the CDC’s guidelines. Similarly, a regular pint of beer contains 1 ⅓ drinks as defined by the CDC.

What is Gray Area Drinking?

If you have ever wondered if your drinking is problematic or felt that you might need to reduce the amount of alcohol you consume, you are not alone. Many people worry about their drinking from time to time. But when are these concerns warranted?

Gray area drinking is the term that refers to a level of alcohol consumption that falls between heavy, excessive drinking and occasional social drinking. Gray area drinking does not share many of the characteristics of alcohol addiction. People with gray area drinking do not typically have frequent hangovers or severe social, legal, or financial consequences.

Gray area drinking does not often sound alarm bells for people or their loved ones. In fact, people with concerns about their drinking may actually fall within the range of moderate drinking as defined by the CDC.

However, alcohol affects people differently. Even those who drink in moderation may experience concerning or problematic effects from their alcohol consumption. Some people may experience a hangover or become quickly intoxicated after just one or two drinks.

Gray area drinking is not a clearly defined set of rules or behaviors. Instead, it is a pattern of alcohol consumption that is concerning to an individual.

Signs of Gray Area Drinking

Because gray area drinking depends on each person’s perceptions and experiences, it is challenging to create clear guidelines for what this term encompasses. However, there are some signs of gray area drinking you can watch out for.

You worry about your drinking

You may wonder or worry about your drinking habits in secret. Even if no one else expresses concerns, you know how much you drink, how much energy and time you spend thinking about drinking, and the effects you experience when you drink.

Others don’t seem concerned

The behaviors of people with alcohol addiction are often very concerning to the people around them. Gray area drinking is different. People may drink in moderation or not drink enough to cause friends and family to be concerned.

You have unwanted side effects

While people with gray area drinking do not often experience the severe physical and emotional side effects that people with alcohol addiction do, it is still possible to have unwanted side effects from your drinking. These might include:

•  Having a headache after drinking
•  Experiencing broken or poor-quality sleep after drinking
•  Feeling mildly depressed or anxious after drinking

These side effects don’t impair your functioning, but they may make you uncomfortable throughout the day. Others don’t notice these symptoms, but you are aware of them.

It’s hard to cut back

People with gray area drinking may have difficulty cutting back or stopping drinking. They may be able to stop for a while and enjoy the results, such as better sleep or shedding unwanted pounds. However, they easily slip back into their old drinking patterns in time.

You are triggered

If certain events, people, or places create an urge to drink, you may be dealing with gray area drinking. These triggers may cause people to drink more than they intended to or when they didn’t plan to.

Conflicting thoughts

People who struggle with gray area drinking often go back and forth between wanting to stop drinking and allowing themselves to give in to cravings. They may feel strong in their convictions for a while but eventually, allow themselves to live in the moment and drink more than they intended to.

Gray area drinking may be a sign that you need help to regain control or develop healthier behaviors. Comprehensive substance abuse treatment can give you the skills and support you need to stop drinking and develop healthier, more sustainable habits.

When Does Gray Area Drinking Become a Problem?

The point at which gray area drinking becomes a problem can vary from person to person, and it depends on several factors. Here are some signs and factors to consider:

• If you find yourself drinking regularly, even if it’s just a few drinks every day, this may be a sign that your drinking is becoming problematic. Consistent drinking can lead to physical and psychological dependence over time.
• When your tolerance for alcohol increases, you need to consume more to achieve the desired effect. This can lead to a gradual increase in your alcohol intake, which may not be immediately recognized as a problem.
• If you frequently think about drinking, plan your activities around drinking, or look forward to opportunities to drink, this preoccupation may indicate a problem. Alcohol should not dominate your thoughts.
• Using alcohol as a way to cope with stress, anxiety, or other negative emotions can be a sign of a problem. It’s healthier to have other coping mechanisms and not rely solely on alcohol.
• When drinking starts to interfere with your responsibilities at work, home, or in relationships, it’s a clear sign of a problem. This might include missing work, neglecting family, or shirking obligations.
• If you find yourself taking risks or making poor decisions while under the influence of alcohol, this is a problem. Alcohol impairs judgment and can lead to dangerous behavior.
• Experiencing negative physical and emotional consequences as a result of your drinking, such as hangovers, blackouts, or strained relationships, is a sign that your drinking is problematic.
• If you’ve tried to cut down on your drinking but have been unsuccessful, it may be an indication that your relationship with alcohol is problematic. This can demonstrate a lack of control.
• If you’re experiencing health problems related to alcohol, such as liver issues, high blood pressure, or cognitive impairments, it’s a clear sign that your drinking has become problematic.
• Regularly drinking alone can be a red flag. It may indicate that you’re using alcohol for reasons other than social enjoyment.
• If you find yourself denying that your drinking is a problem or rationalizing it with excuses, it may be time to step back and assess your relationship with alcohol.
• If family, friends, or colleagues express concern about your drinking, it’s worth taking their opinions seriously. Sometimes, others can see the problem more clearly than you can.

It’s important to remember that the line between social drinking, gray area drinking, and alcohol use disorder is not always clear-cut. If you’re concerned that your drinking is becoming a problem or that you might have developed an alcohol use disorder, seeking professional help from a healthcare provider or therapist is a proactive step.

Find Support Now

If you are concerned about your drinking and believe you may struggle with gray area drinking, you are not alone. At Arise Treatment Center, our alcohol rehab program is designed to remove you from outside distractions and provide you with space for self-reflection and healing. In a home-style setting, you live among other patients in private or semi-private rooms for the duration of your stay. Our treatment program for alcohol addiction provides a safe, peaceful, and structured environment where you can focus on long-term sobriety.

Reach out to the Arise Treatment Center specialists today to learn about our supportive, comprehensive alcoholism treatment programs.