How to Stop Binge Drinking: Guide to Taking Back Control

How Binge Drinking Affects Your Brain and Body

Binge drinking can do more than leave you with a hangover — it actually changes how your brain works. When alcohol is consumed in large amounts, it affects the parts of the brain that manage decision-making, mood, and self-control.

Over time, this rewiring can make it harder to stop binge behavior, even when you want to. The good news? The brain is resilient, and healing starts as soon as you begin making different choices.

What Is Binge Drinking?

The Centers for Disease Control and Prevention (CDC) defines binge drinking as drinking enough to bring your blood alcohol level to 0.08% or higher. For most adults, that means:

• 5 or more standard drinks for men
• 4 or more standard drinks for women in about two hours

A standard drink includes 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Going beyond this amount of alcohol — even occasionally — increases your risk for serious health problems and emotional distress.

What Causes Binge Drinking?

Everyone has different reasons for drinking too much, but there are some common patterns. Understanding what causes binge drinking can help you get to the root of the issue.

Some common causes include:

• Coping with mental health struggles like anxiety or depression
• Stress at work or home
• Peer pressure or social expectations
• Family history of substance misuse
• Unprocessed trauma or emotional pain

When you understand why you’re drinking, it’s easier to make changes that last. The goal isn’t just to drink less — it’s to feel better.

Symptoms of Binge Drinking

Binge drinking isn’t always easy to spot — especially if it doesn’t happen every day. But it can still lead to serious emotional and physical symptoms.

Some signs to look out for:

• Memory blackouts or trouble recalling events
• Mood swings, irritability, or shame after drinking
• Difficulty meeting work or personal responsibilities
• Risky behavior like driving under the influence
• Withdrawal symptoms such as anxiety, tremors, or trouble sleeping

Recognizing these symptoms of binge drinking is a powerful first step toward change.

Are Binge Drinkers Alcoholics?

Not everyone who binge drinks has an alcohol addiction — but that doesn’t mean it’s not a problem. So, are binge drinkers alcoholics? Sometimes. It depends on how often it happens, why it’s happening, and whether there’s a physical or emotional reliance on alcohol.

The distinction between a binge drinker vs alcoholic isn’t always clear, and you don’t need a label to get support. If alcohol is getting in the way of your goals, your relationships, or your well-being, it’s worth taking seriously.

The Risks of Binge Drinking

Binge drinking isn’t just about one bad night. It can have both short term and long term effects that build up over time — even if it feels like you’re in control.

Risks include:

• High blood pressure and heart issues
• Liver damage
• Weakened immune system
• Sleep problems and increased anxiety
• Higher risk of accidents, injuries, and emotional trauma

Excessive alcohol use can also increase your risk for alcohol use disorder, a condition that affects both your brain and body. Getting ahead of the problem now protects your future.

How to Stop Binge Drinking: Step-by-Step

If you’re wondering how to stop being a binge drinker, you’re already on the right track. Small changes add up, and there’s no one “perfect” way to begin.

Here are a few helpful steps:

• Track your drinking so you understand your habits
• Set clear limits or alcohol-free days
• Avoid places and people that encourage heavy drinking
• Try healthier ways to cope, like journaling, walking, or creative outlets
• Talk to a counselor or join a support group

You don’t have to figure it out all at once. Making one healthy decision can open the door to many more.

What Happens When You Quit Binge Drinking?

When you quit binge drinking, your body and mind go through a period of adjustment. Some of those changes might feel uncomfortable at first, but they’re signs of healing.

You might experience:

• Withdrawal symptoms like headaches, fatigue, or mood swings
• Cravings or emotional ups and downs
• Trouble sleeping or increased anxiety

But these effects are temporary — and soon, you’ll likely notice more energy, clearer thinking, better sleep, and improved overall mood. Your body wants to recover, and it knows how.

You're Not Alone in This

It’s okay to ask for help. In fact, it’s one of the strongest and most important steps you can take. Whether you’re struggling with binge drinking or supporting someone who is, help is available.

The National Institute on Alcohol Abuse and Alcoholism, along with many other resources, can guide you toward the right kind of care. Whether it’s outpatient therapy, group meetings, or professional rehab — you’re not in this alone.

Learn How to Stop Binge Drinking Safely

If binge drinking has taken up more space in your life than you’d like, now is the time to take it back. Real change is possible — and it starts with one decision.

At Hart Rehab, we specialize in helping people who drink excessively rediscover their purpose, rebuild their health, and restore their peace of mind. You don’t have to face this alone.

Call us today at (480) 351-5146 or email us at contact@thehopehouse.com to speak with a compassionate specialist. We’re here to listen, support, and guide you toward lasting recovery.