Understanding the effects of alcohol
Alcohol is part of many people’s social lives, but if drinking is starting to feel like too much, small changes can make a big difference. Whether you want to cut back or stop altogether, we’re here to help.
If you’re not sure where you stand, take the quick and confidential AlcoholWise test to understand your drinking habits and get advice that’s right for you.
How alcohol affects your body and mind
Alcohol might seem like it helps you relax or feel more confident, but it can affect your health and well-being in many ways.
Even small amounts can lead to:
- headaches or hangovers
- poor sleep and low energy
- changes in mood or feeling anxious
- difficulty concentrating
Over time, drinking more than the recommended amount increases your risk of:
- high blood pressure and heart disease
- liver disease and digestive problems
- several types of cancer
- mental health issues, including low mood and anxiety
Alcohol also affects coordination, speech, memory, and judgment, even after just a few drinks. It’s a depressant, which means it slows your body and brain down.
Alcohol and your mental health
Some people use alcohol to try to manage symptoms of stress, anxiety, or depression. But in the long run, alcohol can make these feelings worse (Mental Health Foundation, 2023).
If you’re struggling with your mood or sleep, it might be worth looking at your drinking habits.
The UK’s Chief Medical Officers' guidelines advise no more than 14 units of alcohol per week, spread over three or more days. That’s around:
- 6 pints of beer or cider (4% strength)
- 6 standard glasses of wine (175ml at 13%)
Even 4–6 units in one sitting can start to affect your brain and nervous system. More than 6–8 units often causes slurred speech, poor coordination, and blurred vision.
Drinking under 14 units a week is classed as 'low risk'. Over that, the risk of alcohol-related health problems starts to increase.
- At 14 units, the risk of dying from an alcohol-related condition is around 1 in 100
- Above this, the more you drink, the higher the risk
This does not mean that all risk above 14 units a week is equal, or that any consumption above this level is dangerous. It means 14 units is where the risk is lowest.
Around 1 in 5 people in the UK report not drinking alcohol at all:
- England: 19% (NHS Digital, 2024)
- Northern Ireland: 23% (Northern Irish Government, 2023)
- Scotland: 22% (Scottish Government, 2023)
- Wales: 17% (Welsh Government, 2023)
Alcohol is high in calories and can lead to weight gain.
- A standard glass of wine has as many calories as a small chocolate bar
- A pint of cider = the same calories as a slice of pizza
- Drinking 4 bottles of wine a month = around 27,000 calories a year (about 48 Big Macs)
- 5 pints of lager a week = the same as eating 221 doughnuts a year
If you’re cutting back for your health or weight, reducing alcohol is a good place to start. Try the Drinkaware unit and calorie calculator to see how your drinks add up.
Since the pandemic, drinking patterns have changed across the UK. Research shows that1:
• Some people are drinking less
• But those who were already drinking heavily are drinking more
• Fewer people are drinking overall — about 1 in 5 UK adults now say they don’t drink at all
Trends in Surrey
In the 4 years since the onset of Covid, there has been a 25% increase nationally in people in treatment for alcohol problems and a 54% increase in Surrey specifically.
Referral numbers for alcohol in Surrey were 10% higher in the last 12 months compared with the year before.
More people are also trying to moderate their drinking2:
• 90% of UK drinkers say they’re taking steps to cut back
• 71% now include drink-free days in their week
• Low and zero-alcohol drinks are becoming more popular
So, if you feel as if your drinking has increased and you’d like to get it back under control, you’re not alone.
1The University of Sheffield, 2022
2Drinkaware 2024
This quick and easy tool asks a few simple questions about your drinking habits and gives you a personalised score.
It will help you understand your drinking level, whether it could be affecting your health, and what steps to take next, whether that’s self-help tips or professional support. It only takes 2 minutes to find out!
Take the AlcoholWise test.
When to get support
If your test result shows you could benefit from more structured help, you can refer yourself to our AlcoholWise programme.
We offer up to six free telephone sessions to support you in:
- cutting down or stopping drinking
- managing triggers and cravings
- building healthier habits
These sessions are designed for people who drink more than the recommended amount, but do not experience physical withdrawal symptoms when they stop.
Struggling when you don't drink?
If you’re experiencing symptoms such as shaking, sweating, or feeling unwell when you don’t drink, this could indicate alcohol dependence.
It’s important not to stop drinking suddenly as this can be dangerous.
Follow safe steps to reduce drinking and manage alcohol dependence or contact the i-access service for tailored support to reduce your intake safely.
