5 Ways to Avoid High-Intensity Binge Drinking During the Holiday Season

Understanding High-Intensity Binge Drinking: What It Is and How The Lighthouse Bali Can Help

As the holiday season approaches and many of us prepare for a well-deserved break, studies show a profoundly concerning trend is on the rise: high-intensity binge drinking. 

It appears that beneath the tinsel and turkey, this type of dangerous drinking is growing at an alarming rate.

This article explores high-intensity binge drinking, highlighting how it differs from typical binge drinking, why it is so dangerous, and the symptoms to watch for. 

It also examines effective treatments and strategies for overcoming this harmful behavior.

Let’s begin.

Binge Drinking

Binge drinking is typically defined as consuming enough alcohol to raise blood alcohol concentration (BAC) to 0.08, that’s roughly four drinks for women or five for men within a two-hour period.

High-intensity binge drinking, however, takes this behavior to dangerous new heights.

It involves consuming alcohol in extreme quantities in a single session, pushing BAC levels far beyond the threshold of typical binge drinking, which is dangerous enough.

This type of excessive drinking is not only hazardous in the short term but also carries severe long-term physical, emotional, and social consequences.

If you or someone you care about is struggling with binge drinking, it’s essential to know that help and support are available. 

You are not alone in this struggle.

The Lighthouse Bali is here to provide the care and guidance you need to address your drinking issues and enjoy life during and beyond the holiday season.

Contact our professional team today for further information and support about our substance abuse recovery program.

We are here and ready to help.

What Is High-Intensity Binge Drinking?

High-intensity binge drinking refers to consuming dangerously excessive amounts of alcohol within a short period.

What qualifies as “excessive” can vary slightly between men and women due to differences in average alcohol tolerance and consumption norms.

However, generally, high-intensity binge drinking is defined as:

• For women: 8 or more drinks in a single session.
• For men: 10 or more drinks in a single session.

Why It’s So Dangerous

Drinking at such extreme levels places enormous strain on your body and can lead to severe health risks, including:

• Alcohol poisoning: Binge drinking can lead to a life-threatening condition known as alcohol poisoning. Excessive alcohol consumption can suppress vital functions like breathing and heart rate, posing a serious risk to your life.

• Impaired judgment: Increased likelihood of accidents, violence, or unsafe behaviors like unprotected sex can occur as a result of binge drinking.

• Long-term organ damage: Heavy drinking damages your liver, brain, and heart over time.

High-intensity binge drinking is alarmingly normalized in many cultures, especially among young adults, particularly during the holiday season, birthday or wedding celebrations, or events where heavy drinking is often encouraged.

It’s important to remember that anyone can be at risk of the consequences of binge drinking. 

The effects can permeate every aspect of your life, from your health to your career to your relationships, so you must understand the risks and seek professional help as early as possible.

As mentioned, high-intensity drinkers tend to ramp up their drinking habits to dangerous levels during the holidays, parties, or other celebratory occasions.

To avoid the dangers and health risks associated with high-intensity binge drinking, outlined below are five practical ways to help you take control and avoid this pattern while still enjoying the festivities.

5 Practical Ways to Avoid High-Intensity Drinking During the Holidays

The holiday season can be incredibly challenging if you’re trying to avoid excessive drinking, or drinking at all, for that matter.

Whether you’re celebrating with family, friends, or coworkers, you may be surprised to see that not everyone is drinking alcohol.  

Whether you want to stop completely or are hoping to manage your consumption, the following tips can help you stay in control without dampening the fun and joy associated with this time of year.

1. Set Clear Limits and Boundaries Before Attending Events

Before going anywhere this holiday season, you should decide how many drinks you’ll have before the event or gathering and stick to that limit. 

Pacing yourself by sipping your drink slowly and alternating with water or other non-alcoholic options can also help. 

Experts say that individuals must avoid “pre-gaming” or participating in drinking games, as these behaviors can lead to rapid intoxication and put people in the dangerous cycle of drinking they are trying to avoid.

2. Plan Alcohol-Free Activities

Opt for holiday gatherings that don’t revolve around drinking. 

For instance, you can opt for festive and fun activities like ice skating, holiday markets, baking cakes or cookies, or movie nights without the pressure to drink. 

Moreover, using the holiday season to volunteer, engage in charity work, or be the designated driver for friends or family is another responsible and clear reason to avoid alcohol.

3. Bring Non-Alcoholic Alternatives

Curbing the temptation to drink alcohol can be profoundly difficult, particularly if you find yourself around alcohol a lot, which is often inevitable during the festive period.

Many people like to carry something in their hand at parties or family gatherings, which is one of the biggest reasons people drink. 

It can help if you carry a mocktail, sparkling water, or a soda, as you can still hold something in your hand while sipping until your heart’s content.

The bottom line here? Having a festive drink in your hand helps you feel included while avoiding alcohol.

4. Surround Yourself with Supportive People

The pressure to consume alcohol is incredibly rife, particularly in some cultures and even more so during celebrations like Christmas and New Year’s Eve.

One helpful tip is to surround yourself with trusted, supportive friends or family who know about your intentions to limit or avoid drinking and respect your decision.

Spend time with people who understand and support your choices and won’t pressure you to drink excessively, if at all.

5. Manage Holiday Stress in Healthy Ways

The holiday season can bring on or exacerbate various issues and challenges, whether it’s your first year without a loved one, financial stress, or simply the overwhelming demands of the season. 

For many, these pressures can lead to abusing alcohol (or other substances) as a coping mechanism.

If you’re feeling the weight of the holidays, consider healthier ways to manage your stress. 

For instance, mindfulness, yoga, or deep breathing can help calm anxiety and create a sense of balance and control.

In addition, prioritizing rest and regular exercise can naturally boost your mood, while leaning on supportive loved ones can provide the encouragement you need when feeling overwhelmed or stressed out.

Remember, avoiding high-intensity binge drinking doesn’t mean sacrificing the amount of fun you can have.

Instead, it’s about enjoying the season responsibly, staying in control of your choices, and creating meaningful memories you can cherish (and reflect on) for years.

Symptoms of High-Intensity Binge Drinking

If you’re worried about high-intensity binge drinking, it’s essential to recognize the signs and symptoms within yourself or a loved one, which can range from immediate effects to severe health emergencies.

Symptoms to look out for include:

• Immediate symptoms such as nausea, blackouts, vomiting, and risky behaviors like dangerous driving or unprotected sex.

• Severe symptoms: This involves difficulty breathing, seizures, or unresponsiveness due to alcohol poisoning.

• Long-term health effects: High-intensity binge drinking can lead to long-term liver damage, emotional instability, and increased risk of substance addiction.

How The Lighthouse Bali Can Help

Suppose high-intensity binge drinking is a concern for you or someone you care about.

In that case, The Lighthouse Bali offers compassionate, expert care and support in a tranquil environment that promotes healing and growth, bringing a sense of calm and peace to your healing journey.

Our holistic and personalized approach to addiction treatment is designed to not only address substance abuse issues but also the underlying causes of these behaviors, such as trauma, burnout, and other co-occurring mental health challenges like anxiety and depression.

We aim to help you regain control of your life and build a 

foundation for lasting sobriety and wellness through our comprehensive substance abuse recovery programs.

Our Comprehensive Treatment Approach

At The Lighthouse Bali, we create individualized treatment plans tailored to your unique needs, challenges, and recovery goals. 

Here’s how our evidence-based substance abuse recovery program can help you overcome high-intensity binge drinking and live the empowering life you have always imagined but never thought possible.

Evidence-Based Therapies

We use proven, evidence-based therapeutic modalities to help you address the root causes of your addiction and develop healthier coping mechanisms.

This primarily involves:

• Cognitive Behavioral Therapy (CBT): CBT can help you identify and change harmful thought patterns and behaviors that lead to binge drinking and other self-destructive behaviors.

This treatment equips you with practical tools and strategies to help you manage triggers and prevent relapse.

• Schema Therapy: Schema Therapy focuses on uncovering and healing deeply rooted patterns and beliefs formed during childhood that contribute to self-destructive behaviors like substance abuse.

This therapy supports long-term behavioral changes by addressing your emotional needs and challenges in a safe, supportive environment.

• Eye Movement Desensitization and Reprocessing (EMDR): EMDR is especially effective for individuals whose drinking is tied to past traumatic experiences such as childhood trauma or chronic stress.

This treatment is designed to help you reprocess distressing memories, reducing their emotional impact and alleviating the urge to self-medicate or” numb” your feelings with alcohol or other substances.

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Experiential and Holistic Therapies

At The Lighthouse Bali, we offer a range of experiential and holistic therapies to complement our evidence-based approach and help you overcome alcohol addiction while fostering resilience and transformative growth.

These approaches include:

• Mindfulness-Based Therapy encourages present-moment awareness, reducing anxiety and impulsive behaviors like binge drinking. It also helps strengthen emotional regulation skills and resilience.

• Yoga and Meditation promote relaxation, stress reduction, and mental clarity while restoring balance to your mind and body, creating a sense of harmony and self-control.

• Experiential Therapy includes creative and movement-based approaches like art, music, and outdoor activities. These practices allow you to explore your emotions and experiences in creative, healing ways, helping you manage your drinking and other addictive behaviors.

As well as the above, our substance abuse recovery program also includes specialized nervous system regulation sessions designed to recalibrate and soothe your nervous system, fostering a lasting sense of calm and inner peace. 

Our sober companion service provides personalized, ongoing guidance and support, ensuring you never have to face recovery alone. 

Trauma-Informed Care

Many individuals turn to alcohol and other substances like prescription medications, cocaine and marijuana as a way to cope with unresolved trauma and chronic stress. 

At The Lighthouse Bali, we can help you overcome your addiction issues by providing the following:

• A safe and supportive environment that acknowledges and addresses the impact of past trauma and how this type of adversity can lead to addiction.

• Trauma-informed therapists and counselors trained in techniques that minimize retraumatization and focus on long-term healing and recovery.

Tranquil Healing Environment

During treatment, you’ll stay in your own private villa, with your support staff, surrounded by Bali’s serene natural beauty. 

Psychological counseling and other sessions will take place in the comfort of your villa.

This environment provides a safe and distraction-free setting where you can focus entirely on your recovery, far away from the triggers and distractions of everyday living.

Ongoing Aftercare Support for Long-Term Success

Addiction recovery is a lifelong journey that is often filled with various setbacks and milestones. 

Our team understands just how challenging the recovery process can be, and we’re committed to supporting you throughout treatment and beyond.

In addition to the above, our aftercare support program is designed to help you stay on track after treatment, helping you avoid relapse and manage daily stressors without resorting to drinking or other forms of substance abuse.

For six months after completing your primary program, you will have sessions with your peer counselor to address any issues that may arise. 

This ongoing support with a key member of your Lighthouse team provides stability and a sense of connection as you reintegrate into daily life. 

Aftercare Planning

Aftercare planning at The Lighthouse Bali involves comprehensive relapse prevention strategies, including detailed plans for your support at home,to help you maintain sobriety and wellness after completing inpatient treatment.

Ongoing Therapy

We offer ongoing one-on-one sessions via Zoom or Skype for those requiring this level of support.

Additional Research into the Lasting Effects of High-Intensity Binge Drinking

Recent studies uncover the unique risks and factors associated with high-intensity drinking, offering valuable insights into this concerning behavior.

Key findings highlight the following:

• Adolescent brain development: High-intensity drinking during adolescence can cause lasting cognitive impairments, affecting memory, decision-making, and overall brain health.

• Social media influence: Platforms promoting drinking challenges and encouraging excessive alcohol use are fueling harmful behaviors, particularly among younger demographics.

• Gender-specific risks: Women face distinct health vulnerabilities even at reduced levels of alcohol consumption. This further highlights the urgent need for tailored interventions that take into account these unique risks.

Prevention and Societal Impact

Ongoing research is focused on identifying effective prevention strategies. 

These strategies are crucial for addressing the complex societal pressures that drive high-intensity drinking.

By comprehending these factors, we can better support those struggling with high-intensity drinking and also work more effectively toward meaningful change in our communities and beyond.

What To Do Next

The holiday season is often a time of joy, hope, and celebration, but it can also bring increased stress and pressure, which can lead to unhealthy coping mechanisms, such as binge drinking.

Reaching out for help is one of the greatest gifts you can give yourself and your loved ones.

At The Lighthouse Bali, we offer compassionate support, evidence-based tools, and holistic therapies to help you overcome addiction challenges, reclaim your life, and create a brighter, healthier future.

Contact our multidisciplinary team today and begin your recovery journey in a serene, peaceful environment dedicated to care, growth, and empowerment.

Begin today and start your new year as you mean to go on.