For some of us, alcohol is part of everyday life. It's there at celebrations, catch-ups with friends and, for some, a way to unwind after a long day.
As nursing staff, you’ll already be familiar with the health risks associated with drinking too much. But, when you’ve finished a demanding shift, or had a particularly stressful week, reaching for a drink can feel like an easy way to switch off.
The good news is that improving your relationship with alcohol doesn't have to mean giving it up completely. Even small changes can have a positive impact on your physical and mental wellbeing.
Here, Harry Eccles, clinical nurse specialist in drug and alcohol, shares some practical advice on recognising when drinking may be becoming a problem and the simple steps you can take to cut back.
Where do I begin?
Recognising that your drinking habits may need to change isn't always straightforward.
A good starting point is to take a moment to reflect, ask yourself some simple questions, answering them as honestly as you can. Examples might be:- do my negative experiences after or while drinking outweigh any positives?
- are others worried about my drinking?
- is my drinking escalating, such as in amount consumed per session or numbers of sessions per week?
- am I relying on drink after a long day or challenging shift?
If you're answering "yes" to one or more of these questions, it may be worth taking a closer look at your drinking habits.
What do I do if I decide my drinking needs to change?
The first step is acknowledging your concerns. That's not always easy, so give yourself credit for taking that step.
Remember you’re not alone, and that there is hope and help out there.
Wherever you live will be covered by an NHS service supporting people struggling with alcohol. In the first instance, it’s best to speak to your GP about your concerns, and they can refer you. You can also sign up to confidential Alcoholics Anonymous meetings.
Reaching out for help is a sign of strength, not failure.
Nursing is making me want to drink more. What do I do?
Nursing is a demanding profession, with lots of responsibilities and sometimes with unpredictable shift patterns or even abusive patients.
Stress at work can make it easier to want to reach for alcohol once we’re at home. However, some nursing staff feel there’s also a stigma around reaching out for support about alcohol intake.
- Up next: Watch how mental health nurse Gary founded a substance misuse recovery programme
Nursing staff should feel they can be open and honest with each other if experiencing symptoms of burnout, and not be afraid to voice the need for support. The RCN has plenty of resources to help with this.
What can I do instead of reaching for drink?
When the urge to drink arises, it can be helpful to have some alternative strategies. These might be:
- practising mindfulness – there are many apps you can try, or simply focus on your breathing, naming the emotion you’re feeling when it arises and acknowledging it, recognising that it doesn’t necessarily need acting on
- reaching out to someone you trust – whether it's a friend or family member, talking can help you feel less alone
- going for a walk, exercising or spending time outdoors
- finding another way to mark the end of a shift – such as a bath, reading, listening to music, journaling or cooking.
Reducing your alcohol intake isn't about being perfect. It's about making small, sustainable changes that help you feel healthier, happier and more in control.
Lived experience: 'A few pints after work with friends became a staple'
One mental health nurse, who wished to remain anonymous, explains how they changed their relationship with alcohol.
“I started drinking alcohol as a teenager as it helped me to socialise and ease anxiety. Plus, it was fun. Now, though, I can see this was an attempt to manage my neurodiversity and make sense of society.
“Shortly after, I fell in love with nursing but was working long shifts as a health care assistant, without much time for a social life. A few pints after work with friends became a staple, or even a bottle of wine at home alone. I also used to toast a whiskey when getting back after we lost a patient at work, which became a ritual.
“When I went to university, I was excited, meeting likeminded people and partying. But being ‘a drinker’, you surround yourself with fellow drinkers. It’s a safety in numbers feeling and can convince you your drinking is normal. Combined with a stressful course, busy placements and being away from home, drinking became a much bigger part of life than I intended.
“Throughout my nursing career, I continued drinking. I never did it at work, nor got into trouble when drunk, which made it easy to carry on. But the hangovers, anxiety and unease were growing.
“When you try to face the underlying issue, the guilt and shame come thick and fast – particularly when, as a nurse, you feel you should know better. It took me years to admit I had an alcohol problem. I’d relied on it for decades, so wondered if I could find other coping mechanisms and achieve a full life.
“I’ll always treasure the day I finally stopped drinking and woke up to how I no longer wanted this lifestyle. I reached out to friends in recovery for support and vowed to get to know myself better.
“As nursing staff, it can be hard to admit weakness, so it’s great when our community pulls together. Now, I find being in recovery makes me a better nurse. I researched the psychology and went on to work in addiction services.
“It was hard to stop drinking, but my best decision.”
What if I’m worried about someone else’s drinking?
Talking to someone about their drinking can feel uncomfortable, but showing concern in a compassionate, non-judgemental way can make a real difference.
Rather than focusing on the drinking itself, start with the person.
You could ask: “I've noticed you don't seem quite yourself lately. Is everything OK?” Or you could be more direct and ask: “It seems like you've been drinking more than usual recently. How are things going at work and at home?”
Don’t over-push someone who’s not ready. Just let them know you’re there for when they need you.
You can reach out for support yourself, such as through Alcoholics Anonymous. If you're seriously concerned that someone is at immediate risk of harm, seek urgent help. It’s never too late to seek support or reduce your drinking in accessible ways.
Find out more
- Learn about the work the RCN Public Health Forum is doing.
- Hepatology nurse Donna blogs about liver disease.
- Join the RCN Mental Health Forum.
