Wine O’clock to Wellness: Making Sense of Drinking Habits

For many people, drinking alcohol begins as a way to unwind, socialise, or manage stress at the end of the day. Over time, it can become a habit that feels harder to change than expected, even when you start to question whether it still fits the life you want.

These moments of reflection often come during times of change, when we begin to notice which habits are supporting us and which may no longer feel helpful.

How Drinking Became Normalised for Women

Drinking alcohol, especially wine and gin, has become increasingly normalised and even encouraged as a way for women to unwind. Popular phrases such as “wine o’clock” and “live, laugh, love and drink wine” have become part of everyday language, often framing drinking as a reward at the end of the day. While these messages can seem light-hearted, they can also make it easier to overlook the impact alcohol may be having on our mood, energy, and overall wellbeing.

For some people, reading or hearing these messages can prompt a moment of reflection. It may raise questions about personal habits, routines, and whether alcohol still plays the same role it once did. These reflections look different for everyone and there is no single right way to respond to them.

Reflecting on Your Drinking Habits

When it comes to drinking habits, everyone’s relationship with alcohol is different. For some, alcohol is part of everyday life, while for others it appears mainly in social situations or during periods of stress. Taking a moment to reflect on your own habits can sometimes bring clarity about what role alcohol plays for you.

People often drink for different reasons. For example:

  • Social drinking, where alcohol is linked with connection, socialising, or fitting in

  • Coping drinking, where alcohol is used to manage stress, worry, or emotional discomfort

  • Enhancement drinking, where alcohol is used to lift mood or add excitement

  • Conformity drinking, where alcohol feels tied to expectations or avoiding feeling left out

These descriptions are not labels, and many people recognise parts of themselves in more than one. The purpose of reflecting in this way is simply to build awareness and understanding, rather than to judge or categorise yourself.

Does It Help to Understand Your Drinking Habits?

Taking time to reflect on your drinking habits can sometimes help you notice patterns or triggers you may not have been aware of before. For some people, this brings reassurance. For others, it simply offers a clearer picture of how alcohol fits into their day-to-day life.

Rather than focusing on labels or categories, it can be more helpful to gently ask yourself how alcohol affects different areas of your life. This might include your mood, energy levels, relationships, or how you feel about yourself over time.

There is no right or wrong conclusion to reach. For many people, the value lies in the reflection itself and in becoming more aware of what feels supportive and what feels less so.

Why Do We Begin to Rely on Alcohol?

Alcohol can sometimes become part of daily life in ways we do not immediately notice. For many people, it starts as something that feels helpful, familiar, or comforting, especially during busy or demanding periods.

People often describe different reasons why alcohol becomes part of their routine. For example:

  • A way to relax, such as having a drink after work or once the house is quiet, which can begin to feel like an end-of-day ritual.

  • Coping with stress, where alcohol offers temporary relief from pressure, worry, or emotional load.

  • Easing boredom, particularly in the evenings, when drinking can make time feel fuller or more engaging.

  • Numbing difficult feelings, where alcohol acts as a distraction from uncomfortable thoughts or emotions.

  • A social habit, where gatherings or nights out feel centred around drinking, or alcohol helps people feel more at ease socially.

During times of change, such as starting a new job, moving house, or navigating a relationship shift, it can be especially easy for alcohol to take on a larger role. Noticing these patterns is not about blame or judgement, but about understanding what alcohol may be offering at different points in life.

Thinking About Safety and Support

If you are considering making changes to your drinking, it is important to think about your wellbeing and safety. For some people, alcohol has become a significant part of daily life, and sudden changes can feel physically or emotionally challenging.

If you have concerns about your health, or if drinking feels difficult to manage on your own, speaking with a GP or a specialist support service can be a helpful first step. Reaching out for guidance is a sign of self-care, not failure.

For many people, the starting point is not stopping immediately, but becoming more aware of their habits, triggers, and needs. Small, supported steps often feel more sustainable than drastic change.

woman looking sad sitting at a table contemplating drinking wine

The Link between Alcohol and Wellbeing

While alcohol may offer short-term relief, its longer-term effects can quietly affect different areas of well-being over time. Some people begin to notice changes that feel out of step with how they want to live or feel.

Common areas that can be affected include:

  • Physical health: Alcohol can place strain on the body over time, including the liver and heart, and may contribute to longer-term health concerns.

  • Emotional well-being: Drinking can sometimes intensify feelings of anxiety, low mood, or emotional flatness, particularly when used as a way to cope with stress.

  • Relationships: Alcohol can influence communication, patience, and connection, which may affect close relationships in subtle or more noticeable ways.

Periods of change often invite reflection. For many people, noticing how alcohol fits into their overall well-being becomes part of a wider process of reassessing what feels supportive and what no longer does. This awareness alone can be an important step in understanding personal needs and values as life evolves.

A Kinder Way Forward

For many people, change begins quietly. Not with a big decision, but with moments of noticing. Noticing how you feel in the mornings. Noticing what you reach for at the end of the day. Noticing what helps and what no longer feels supportive.

Reflecting on your relationship with alcohol can open space for greater clarity. Some people notice a growing desire for clearer mornings, more emotional steadiness, or a stronger sense of alignment with their values. Others simply begin to question habits that once felt automatic.

There is no single right outcome and no pressure to change everything at once. What matters is developing awareness and self-compassion as you explore what feels right for you at this stage of life.

For some, this reflection leads to gradual changes. For others, it offers insight, reassurance, or a clearer understanding of personal needs. All of these are valid starting points.

Supportive Strategies to Explore

If you’re trying to stop drinking alcohol or cut back, incorporating self-help techniques into your daily routine can make a significant difference. Here are some practical methods to support your efforts:

  1. Identify Your Triggers

Reflect on when and why you feel the urge to drink. Common triggers include stress, boredom, social pressure, or emotional distress. Once you know your triggers, you can prepare alternative coping strategies, such as journalling, walking, or practising deep breathing.

  1. Set Clear Goals

Decide whether you want to cut down or stop drinking completely. Set specific, achievable goals, like limiting yourself to a certain number of drinks per week or avoiding alcohol during weekdays. As you move forward tracking your progress can help you stay accountable and motivated.

  1. Replace the Habit

Find healthier alternatives to fill the time or emotional space that drinking occupies. This might include exercise, meditation, listening to pod-casts, reading, cooking, or taking up a new hobby. Substituting alcohol with non-alcoholic drinks, like sparkling water or herbal teas, can also help ease the transition.

  1. Create a Support System

Share your challenges and intentions with a trusted friend or family member who can support you. You may also find it helpful to join online communities or local support groups where others are on the same journey. Knowing you’re not alone can be incredibly encouraging.

  1. Practice Mindfulness

Mindfulness can help you stay in the present and become aware of your thoughts and emotions. When the urge to drink arises, take a moment to pause, take a deep breath, and ask yourself what you’re feeling. This awareness can help you choose a healthier response.

  1. Celebrate Your Wins

Acknowledge your progress, even if it seems small. Whether declining a drink at a party or going a week without alcohol, celebrating these victories builds confidence and reinforces your commitment to change.

woman's hand round a cup drinking a healthy herbal tea

Are You Ready to Take the Next Step?

Reducing or stopping drinking isn’t just about what you give up, it’s also about what you gain. Many people notice greater clarity, steadier energy, and an increased sense of confidence as they begin to change their relationship with alcohol.

If you’re starting to reflect more on your habits, it can help to focus on small, supportive changes rather than trying to overhaul everything at once. The goal isn’t perfection, it’s progress, and finding a way forward that feels healthier, calmer, and more aligned with the life you want.