‘It’s a norm we just do without thinking’: Bryan Johnson on alcohol consumption; here’s how to manage cravings

Inspired by his stance, indianexpress.com spoke to experts to explore alternatives for managing alcohol cravings and embracing healthier habits.

 

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Building social connections without alcohol

Rima Bhandekar, senior psychologist at Mpower Helpline, Aditya Birla Education Trust, said that refraining from alcohol at gatherings benefits mental and physical health, and helps one focus on building connections and relaxing with people. “One way to have a good time without alcohol is through meaningful conversations focused on shared memories, hobbies, adventures, or future plans,” she said. According to her, activities like card games, group photos, or collaborative tasks can help in bonding, and reduce reliance on alcohol.

Bhandekar also said that if you must drink something in social settings, opt for non-alcohol based drinks such as mocktails and traditional beverages. “Relishing healthy snacks and meals can also shift the focus from drinking to comforting interactions. Surrounding yourself with people who accept your social preferences makes it easier to avoid alcohol,” she said.

Beware of alcohol poisoning (Source- Freepik)

Working around alcohol craving can be challenging, but according to Bhandekar, these psychological techniques may help:

Shift your perspective: Replace the idea of alcohol being essential for fun with affirmations like “I can have a good time without alcohol.”

Practice mindfulness: Reduce tension before and during events by focusing on reasons for abstaining, such as improved fitness, productivity, or presence in the moment.

Set boundaries: Confidently say “no” to establish firm limits in conversations about drinking.

Positive self-talk: Use affirmations like “I can be myself with others,” and “I can cope with pressure without alcohol,” to boost confidence in social settings.

Think about reasons behind discomfort: Consider what makes it difficult to say no—whether it’s fear of rejection, anxiety, or family history—and address the underlying factors. Understanding this can help you address and manage alcohol cravings more effectively.