For people living with BPD, alcohol can appear as an easy way to manage intense emotions. Drinking may seem to help reduce anxiety, calm our minds and numb painful feelings. But the reality is that it does very little to help us. In fact, it can actually cause us more harm than it helps us. Understanding the relationship between alcohol and BPD, including the effects and risks, is crucial for making safer choices.
In this article, we’ll look at how alcohol affects people with borderline personality disorder. We’ll offer practical ways to manage alcohol use and alternative ways to socialise too.
This article covers:
- How alcohol affects mood and behaviour
- Why alcohol and BPD don’t mix well
- Practical tips if you choose to drink
- Alternatives to alcohol for coping
How alcohol affects mood and behaviour
First, let’s look at how alcohol affects our mood and behaviour.
Alcohol is a depressant, which means that it slows down parts of the brain. So, while we may feel like we’re relaxing at first, it can actually make us feel more anxious, sad, or irritable. It can also impair decisions, increase impulsive actions, and cause arguments or regretful behaviour.
For people with BPD, we already experience intense feelings and can act on impulse. So, using alcohol can amplify our instability – which means our emotional highs feel higher and our emotional lows feel deeper. This is why understanding alcohol and BPD is so important.
Alcohol also causes sleep disruption, which is something we already experience living with BPD. This can leave us vulnerable and more emotionally charged the following day.
Why alcohol and BPD don’t mix well
As we mentioned before, alcohol use can intensify already extreme feelings and reactions. Our emotions and feelings are amplified when we use alcohol, and this also makes it harder to control urges and manage mood swings.
On top of that, alcohol can:
- Increase impulsivity and lower inhibitions
- Intensify self-harm thoughts or behaviours
- Make anger, sadness, or anxiety feel stronger
- Cause sleep problems that worsen mood swings
- Strain relationships and increase conflict
- Interact negatively with medications
That’s why it’s really important to think about the risks before choosing to drink. Understanding the connection between alcohol and BPD can help you make informed choices.
Practical tips if you do choose to drink
If you do choose to drink, then it’s important to consider how it will affect your body and mind. Living with BPD is often about making purposeful choices, so you can manage your mood and behaviour better.
Here’s some practical things you can do to limit the risks caused by alcohol:
- Limit the amount of alcoholic drinks you have in one sitting
- Eat before you drink to line your stomach and slow alcohol absorption
- Drink water or non-alcoholic beverages between each alcohol drink
- Choose lower-strength beers and wines over spirits or cocktails
- Plan any drinking around an activity like dining out or a pub quiz
- Consider choosing non-alcoholic beers or wines instead
It helps to note anything that triggers your urge to drink. By recognising these triggers, you’ll find it easier to manage your relationship with alcohol and with yourself.
Alternatives to alcohol for coping
You do not have to give up socialising or relaxing rituals to manage your emotions. Some alternatives include:
- Move your body with a walk, stretch, or gentle exercise
- Express feelings creatively through writing, drawing, or music
- Use comforting routines like a warm shower or herbal tea
- Reach out to friends, family, or a therapist for support
These alternatives are a sure-fire way of helping you stay in control of your emotions.
When you should get professional support
If alcohol is affecting your mood, relationships, or safety, professional help can make a big difference. This could include therapy, support groups, or working with a doctor to address both BPD and substance use.
You don’t have to face this alone. After all, asking for help shows strength and is necessary when navigating alcohol and BPD.
Summary: Alcohol and BPD
Alcohol can feel like a quick fix for emotional intensity, but it often increases risk and worsens symptoms. Knowing how it affects mood, planning carefully, and using safer coping strategies can help you manage it.
Professional support is available if alcohol use begins to interfere with your wellbeing or safety. Understanding the interplay of alcohol and BPD is key to maintaining emotional stability and overall health.
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