35 Types of Drinkers: Where Are You on The Alcohol Spectrum?

Last Updated on December 7, 2023

Whether you drink at pool parties or during night outs with friends—it’s helpful to know what category of drinkers you fall into.

Each type of drinker is differentiated based on various factors, including how much, how often, and why the individual drinks.

Knowing which category you fall into can help you identify the triggers behind your drinking urges. You may also be able to figure out why it’s challenging to cut back on your alcohol intake.

In this article, we’ll explore 35 different types of drinkers. We’ll also discuss the definition behind each one and look at some questions you can ask yourself to identify which type of drinker you are.

The Link Between Alcohol and the Brain:

Just like chocolate cake, your brain can easily get addicted to the rush of dopamine that comes with alcohol. Highly palatable sweet, fatty, and salty foods and alcohol are just some of the many things that produce an incredibly quick reward. Plus, we have such easy access to them, which is what makes them so addictive.

Even low levels of alcohol can cause a surge of dopamine in the brain, making you feel wonderful – until it drops off as the alcohol digests and you feel worse. But dopamine-containing neurons are activated by motivational stimuli, and drinking can easily become that stimulus.

Basically, dopamine is what teaches your brain that alcohol equals reward, making you naturally want more alcohol.

Especially if you’re feeling low and have learned that alcohol can numb or remove that pain, even if temporary, you’re more likely to go for it. The brain gets focused on the reward and stops caring about the drawbacks.

Luckily our friends at Muse have put together advice as well as affirmations to help you cope with various emotional drinking triggers and keep your brain healthy.

Muse uses advanced EEG technology, and senses when your mind is active and distracted, neutral and at rest, or calm and deeply focused and translates your brain activity into the guiding sounds of nature. They use neuroscience to help you improve overall mindfulness and are experts in the field of meditation and relaxation. You can access their full list of recommended meditations in the Muse App.

Start your Muse journey with 20% off at choosemuse.com/sunnyside or use SUNNYSIDE at checkout

Now, let’s figure out what kind of drinkers exist, and how to identify what you can do to stay mindful.

#1. Stress Drinker

A stress drinker drinks to cope with stressful situations or difficult emotions.

Alcohol is commonly used as an emotional crutch for dealing with tension and stress. It’s a sedative and depressant that affects your central nervous system, which can alter how you feel and think.

At low levels, alcohol can help to relieve stress and temporarily take your mind off your worries. However, as this stress becomes more intense or chronic, this alcohol use might become compulsive [1].

Questions to Ask Yourself:

How do you manage stress? Is alcohol the first thing you turn to when you’re stressed out?
Does your alcohol consumption increase during periods of stress?
Do you believe that alcohol is effective for stress relief?
Do you find that you need more and more alcohol to cope with your increasing levels of stress?

Muse’s Advice:

Alcohol might seem like a quick solution to alleviate stress, but it can actually exacerbate stress levels in the long run. Chronic alcohol consumption can alter the brain’s structure and function, leading to increased anxiety and stress. Instead, engaging in mindfulness practices like meditation can help rewire the brain to better handle stress without the need for external substances.

Try this affirmation if you’re a stress drinker:

“I face stress with a clear mind and calm spirit, knowing it’s more powerful than the temporary relief a drink can offer.”

Try this meditation to help you manage your drinking triggers:

Full Body Reset available in the Stress Collection on the Muse app
Start your Muse journey with 20% off at choosemuse.com/sunnyside or use SUNNYSIDE at checkout

Learn More About:

#2. Bored Drinker

This individual drinks when they have nothing else to occupy their mind or time.

Based on research, boredom is one common drinking trigger, and it can promote sensation-seeking behaviors and harmful alcohol use [2].

Questions to Ask Yourself:

Do you often drink alone?
Do you always end up drinking even when you don’t initially plan to do so?
What do you normally do in your downtime?
Do you find that there needs to be more engaging hobbies or activities to keep you occupied?

Muse’s Advice:

Boredom or habitual drinking can be a sneaky trigger. When there’s a void or lack of stimulation, it’s easy to turn to alcohol as a quick fix. However, this can lead to a cycle where drinking becomes the default activity for filling time. Recognizing this pattern and seeking healthier alternatives like Zumba, meditation, gardening, or painting can engage the mind and body, promoting overall well-being.

Try this affirmation if you’re a boredom drinker:

“I embrace moments of stillness without alcohol to allow me to discover new passions, hobbies, and a deeper understanding of myself.”

Try this meditation to help you manage your drinking triggers:

Connect to Self available in the Compassion Collection on the Muse app.
Start your Muse journey with 20% off at choosemuse.com/sunnyside or use SUNNYSIDE at checkout

Learn More About:

#3. Sad Drinker

If you often drink whenever you’re feeling down or depressed, you might be a “sad drinker.”

Many people drink to drown their sorrows because alcohol slows the central nervous system, which can help to relax or calm them down. Some might also turn to alcohol to help them sleep at night whenever they’re struggling with sadness or depression.

Questions to Ask Yourself:

Do you believe that alcohol can provide comfort and relief when you’re feeling down?
Do you find it hard to say “no” to alcohol when you’re experiencing sadness?
Instead of processing and acknowledging your feelings, do you use alcohol to suppress and distract yourself from those emotions?

Muse’s Advice:

Turning to alcohol during moments of sadness or depression can provide temporary relief, but it often exacerbates feelings of sadness in the long run. Alcohol is a depressant, and while it might numb emotions momentarily, it can lead to deeper feelings of despair once its effects wear off. It’s crucial to find healthier coping mechanisms. Engaging in activities like journaling, talking to a trusted friend, or seeking professional counseling can provide genuine comfort and understanding without the negative side effects of alcohol.

Try this affirmation if you’re a sad drinker:

“My emotions are like waves; they come and go. I choose to face them with clarity and strength, without the haze of alcohol.”

Try this meditation to help you manage your drinking triggers:

Moving Through Sadness available in the Grief Collection on the Muse app.

Start your Muse journey with 20% off at choosemuse.com/sunnyside or use SUNNYSIDE at checkout

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#4. Celebration drinker

A celebration drinker is an individual who drinks the most during parties, events, and special occasions.

Alcohol is often part of various celebrations, festivals, and occasions because many people find that it helps lighten the mood and foster social bonding.

There’s nothing wrong with having alcohol to enjoy special events and get yourself in a sociable mood. However, the problem lies in overindulging or drinking too quickly, which can lead to risky behaviors or side effects like a hangover.

Questions to Ask Yourself:

Do you often wake up feeling hungover after attending a party, celebration, or occasion the night before?
What would you define as “fun” during parties and events?
Do you often overindulge and struggle with your drinking limits during events and celebrations?

Muse’s Advice:

Celebrations often involve alcohol, but it’s crucial to be aware of its impact on brain health. Research indicates that excessive alcohol consumption, especially during binge drinking episodes, can disrupt neural pathways, impair cognitive functions, and affect mood regulation. For optimal brain health, embrace other celebratory activities, like group games or non-alcoholic festive drinks, to truly cherish the moment.

Try this affirmation if you’re a celebration drinker:

“The best celebrations are the ones I can remember.”

Try this meditation to help you manage your drinking triggers:

Cultivating Joy available in the Joy Collection on the Muse app

Learn More About:

#5. Binge Drinker

According to the Centers for Disease Control and Prevention (CDC), binge drinking can be defined as having 5 or more drinks on a single occasion for men or 4 or more drinks on a single occasion for women [3].

Binge drinking comes tied to some serious risks. For instance, this pattern of drinking can increase the likelihood of dangerous behaviors, like unsafe sexual practices or risky driving. In the long run, it can also increase the risk of chronic diseases like heart disease and high blood pressure [3].

Questions to Ask Yourself:

How often do you lose control over your drinking after starting?
Do you usually experience symptoms of excessive alcohol consumption after drinking (e.g., hangovers, headaches, nausea and vomiting, or memory blackouts)?
Are you developing alcohol tolerance, meaning that you need to consume more alcohol each time?
Have your family members or friends expressed concern over how much or how quickly you drink?

Muse’s Advice:

Binge drinking (consuming 5 or more drinks on an occasion for men or 4 or more for women) is a significant threat to brain health. Short-term effects include altered neurotransmitter levels leading to impaired judgment and memory lapses. Chronic binge drinking can cause long-lasting changes in the brain, increasing the risk of conditions like Wernicke-Korsakoff Syndrome and the development of an alcohol use disorder. To still feel part of the celebration without overindulging, consider switching to non-alcoholic beverages after a few alcoholic ones. Fizzy soda drinks can imitate the fizz that alcohol brings, allowing you to enjoy the sensation without the associated risks.

Try this affirmation if you’re a binge drinker:

“I choose moderation for a clearer tomorrow.”

Try this meditation to help you manage your drinking triggers:

Ease Cravings available in the Changing Habits on the Muse app.

Learn More About:

#6. Moderate Drinker

A moderate drinker is someone who practices moderation while drinking.

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines moderate drinking as having 2 drinks or less in a day for men and 1 drink or fewer in a day for women [4].

Questions to Ask Yourself:

Does your alcohol consumption fit the criteria of a moderate drinker?
Are you able to control your alcohol consumption and resist the urge to drink?

Muse’s Advice:

Moderate drinking, when practiced responsibly, can be a part of social occasions without leading to negative consequences. The Dietary Guidelines for Americans defines moderate drinking as up to one drink per day for women and up to two drinks per day for men. While this might seem limiting, it’s a guideline set to ensure optimal health and well-being. To maintain this balance and still enjoy social occasions, consider alternating between alcoholic and non-alcoholic beverages. Opting for non-alcoholic versions of your favorite cocktails or enjoying fizzy soda drinks can provide the sensation of drinking without the added alcohol content.

Try this affirmation if you’re a moderate drinker:

“I practice moderation not as a limitation, but as a way to find balance and make mindful choices.”

Try this meditation to help you manage your drinking triggers:

Filling Your Cup available in the Self Care Collection on the Muse app.

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#7. Mindful Drinker

This refers to an individual who practices mindfulness and self-awareness whenever they drink. They make it a point to track their drinking patterns and triggers and are aware of the impacts of drinking on their health and wellness.

Instead of drinking based on their cravings or peer pressure, a mindful drinker pauses to reflect on whether they truly need the drink.

Mindful drinking can be a valuable practice for anyone who wishes to improve their relationship with alcohol without having to give up drinking for good.

Questions to Ask Yourself:

Do you roughly know how much alcohol you drink?
Do you understand what triggers your drinking and how you can control or limit them?
Do you have a good idea of how drinking impacts different areas of your life, such as your sleep, focus, and relationships?

Muse’s Advice:

Mindful drinking is a practice that can have profound effects on brain health. Excessive alcohol consumption has been linked to cognitive impairments, reduced brain volume, and an increased risk of neurodegenerative diseases. Practicing mindfulness in drinking can lead to better sleep, improved cognitive performance, and reduced anxiety. By being aware of your alcohol consumption and its effects on your brain, you can make informed decisions that prioritize your neurological well-being.

Try this affirmation if you’re a mindful drinker:

“I choose to plan, track and reflect on my drinking choices in order to live a healthier lifestyle.”

Try this meditation to help you manage your drinking triggers:

Non-judgmental Attitude available in the Attitudes Collection on the Muse app.

Learn More About:

#8. Damp Drinker

A damp drinker is someone who has decided to drink in moderation while avoiding binge drinking. While there aren’t any hard-and-fast rules, damp drinking encourages a person to take a mindful approach to consuming alcohol without giving it up altogether.

Questions to Ask Yourself:

Do you keep track of your alcohol consumption?
Are you interested in improving your relationship with alcohol?
Are you aware of your personal drinking triggers?

Muse’s Advice:

Research has shown that moderate drinking (damp drinkers), can have less detrimental effects on the brain compared to heavy or binge drinking. Excessive alcohol intake can lead to cognitive impairments and negatively impact brain structure and function. By consciously avoiding binge drinking and opting for moderation, you’re not only protecting your liver but also safeguarding your brain health. To further enhance this approach, consider setting clear boundaries on the number of drinks you’ll have in a session and intersperse alcoholic beverages with water or non-alcoholic alternatives. This not only helps in reducing alcohol intake but also ensures you remain hydrated, further supporting cognitive function and overall brain health.

Try this affirmation if you’re a damp drinker:

“I choose to drink on my own terms and recognize that less is more.”

Try this meditation to help you manage your drinking triggers:

Self Trust available in the Attitudes of Mindfulness on the Muse app.

Learn More About:

What the damp lifestyle is and how to practice it

#9. Gray Area Drinker

Gray area drinkers refer to people who drink frequently or have a daily habit of drinking but seem to have control over their alcohol cravings and drinking habits. They often struggle to stop or cut back on their intake.

Gray area drinking can still cause problems in various areas of your life, such as your work, studies, or relationships. However, these issues are subtle and hardly noticeable to those around you. It’s the somewhat murky space that lies between casual or moderate drinking and destructive drinking.

Questions to Ask Yourself:

Have you had several unsuccessful attempts at quitting or reducing your alcohol intake?
Do you sometimes worry about your drinking habits?
Do you experience side effects from drinking, and those around you aren’t aware of this?

Muse’s Advice:

While social drinking can be a way to bond with others and enjoy gatherings, it’s essential to be aware of its impact on brain health. Even moderate alcohol consumption can lead to reductions in overall brain volume, affecting areas crucial for memory and cognition. Over time, this can exacerbate mental health conditions and lead to learning and memory issues. It’s essential to be mindful of the quantity and frequency of alcohol consumption, especially in social settings. Prioritizing brain health means setting boundaries and being aware of the long-term impacts of even casual drinking.

Try this affirmation if you’re a gray area drinker:

“I understand my drinking habits and actively choose what best serves my well-being.”

Try this meditation to help you manage your drinking triggers:

I’ve Got This available in the Mantra Collection on the Muse app.

Learn More About:

#10. Social Drinker

A social drinker is a person who drinks the most in social settings or gatherings. This may be due to various reasons, like peer pressure or trying to fit in better.

Social drinking can carry different meanings. Generally, it can be considered as unproblematic and unlikely to lead to issues. However, in some cultures, social drinking is associated with binge drinking and heavy drinking, which often leads to side effects like hangovers or risky behaviors.

Questions to Ask Yourself:

Do you most often drink in a social setting, like a party or special occasion?
Do you sometimes feel pressured into drinking in a social setting?
How difficult is it to say “no” when you’re offered more alcohol than you initially planned to have?

Muse’s Advice:

Try this affirmation if you’re a social drinker:

“I find joy and confidence in genuine connections, not just in a glass.”

Try this meditation to help you manage your drinking triggers:

Healthy Boundaries available in the Inspiration Collection on the Muse app.

Learn More About:

#11. Socially Anxious Drinker

This refers to an individual who drinks alcohol to cope with social anxiety. They might find that alcohol helps them to loosen up, gain confidence, and mingle naturally in social settings.

Some signs of social anxiety include worrying about everyday conversations and social activities. A person with social anxiety may also have an intense fear of doing something embarrassing or being judged and criticized by others [5].

Questions to Ask Yourself:

Do you drink to feel more confident in social settings?
Do you find it hard to mingle around or have fun during parties if you’re not drinking?
Do you drink to cope with the stress or fear of being watched, judged, or criticized by other people?

Muse’s Advice:

While alcohol might offer temporary relief from the symptoms of social anxiety, it’s not a long-term solution. Relying on alcohol to cope can lead to increased tolerance, requiring more consumption to achieve the same effects. As the effects of alcohol wear off, it can exacerbate anxiety symptoms, leading to a cycle of increased drinking. This pattern can negatively impact brain health, with chronic alcohol consumption associated with a decline in brain volume and cognitive functions. Furthermore, alcohol can interfere with medications prescribed for anxiety and reduce the effectiveness of therapeutic interventions like Cognitive Behavioral Therapy (CBT). It’s essential to find healthier coping mechanisms and seek professional help if you’re using alcohol to manage social anxiety.

Try this affirmation if you’re a socially anxious drinker:

“I recognize the strength within me to face social situations without alcohol. Every step I take towards healthier coping mechanisms is a step towards a brighter, more confident me.”

Try this meditation to help you manage your drinking triggers:

Social Anxiety in the College Collection on the Muse app.

Learn More About:

How to reduce your drinking if you’re socially anxious

#12. Angry Drinker

An angry drinker is someone who drinks to cope with intense emotions like anger or frustration.

It’s important to note that this is a two-way relationship. Anger can trigger drinking, and drinking can increase anger. That’s because alcohol may affect a person’s self-regulation, decision-making, and information processing. Therefore, it may contribute to more anger and aggression [6].

Questions to Ask Yourself:

Do you often turn to drinking whenever you’re feeling frustrated or angry?
Have you engaged in any impulsive or irrational behavior after drinking?
Do you usually drink instead of trying to resolve the issue or conflict?

Muse’s Advice:

Alcohol consumption can heighten aggression due to its impairment of the brain’s ability to process social cues correctly. Over time, excessive drinking can result in structural changes to areas of the brain responsible for self-control and emotional processing. This means that using alcohol to cope with intense emotions like anger may damage the brain’s ability to regulate emotions in the long run. Additionally, alcohol affects the amygdala, involved in assessing threats and processing emotions, leading to potential misinterpretations of situations and behaviors. Chronic alcohol use can also contribute to mental health issues such as depression and anxiety, creating a cycle where suppressed anger leads to further reliance on alcohol. To break this cycle, consider engaging in anger management techniques or mindfulness practices like the ones in the Muse app to address emotions directly. Seeking support groups or counseling can also provide tools to cope without turning to alcohol.

Try these affirmations if you’re an angry drinker:

“I am in control of my emotions and my choices, and I choose a path of healing and understanding.”

“I choose to face my anger head-on, understanding its root cause rather than masking it with alcohol.”

Try this meditation to help you manage your drinking triggers:

4-4-8 Calming Breath available in the Breath Collection on the Muse app.

Learn More About:

The link between alcohol and aggression

#13. Happy Drinker

This is someone who drinks when they’re happy or celebrating an occasion.

Studies have, in fact, shown that positive emotions, such as happiness and euphoria, are also linked to alcohol cravings [7].

Questions to Ask Yourself:

Do you believe that alcohol enhances your experiences and level of happiness?
Are parties, events, and special occasions usually the reason behind your drinking?

Muse’s Advice:

While alcohol can amplify feelings of happiness temporarily by releasing endorphins, it’s essential to be mindful of its long-term effects. Consistent heavy drinking can reduce the brain’s natural dopamine production, affecting our ability to experience genuine joy without alcohol. Overindulgence can also lead to cognitive impairments and potential mental health decline. Celebrating life’s moments is vital, but it’s equally important to ensure alcohol doesn’t become the primary source of our happiness. To maintain a balanced relationship with alcohol, consider alternating alcoholic drinks with non-alcoholic beverages during celebrations.

Try these affirmations if you’re a happy drinker:

“I celebrate life’s joys with genuine happiness. My choices reflect a balance that prioritizes my well-being and authentic joy.”

Try this meditation to help you manage your drinking triggers:

Cultivating Morning Joy in the Joy Collection on the Muse app.

Learn More About:

Why you’re more likely to drink when you’re happy

#14. Blackout Drinker

The blackout drinker is someone who experiences alcohol blackouts after drinking. An alcohol blackout refers to gaps in a person’s memory that result from excessive alcohol consumption [8].

A person who’s experiencing an alcohol blackout is still completely conscious and able to move about, engage in conversations, and even drive. However, they will not be able to fully remember what took place while they were drinking.

Questions to Ask Yourself:

Do you often have trouble remembering most of the previous night’s events when drinking is involved?
Do you often drink too much and too quickly?

Muse’s Advice:

Alcohol-induced blackouts are periods where an individual cannot recall events after consuming alcohol, even though they were conscious at the time. Research indicates that alcohol impairs the brain’s ability to form new memories, especially in the hippocampus, a region crucial for memory formation. Regular occurrences of blackouts can be a sign of excessive alcohol consumption and might lead to long-term cognitive impairments. If you find yourself frequently experiencing blackouts, it’s essential to evaluate your drinking habits and consider strategies to drink more mindfully or seek professional guidance. Set clear drinking limits and pace yourself with non-alcoholic drinks in between. Eat before drinking to slow alcohol absorption, and consider maintaining a drinking diary with the Sunnyside app.

Try these affirmations if you’re a blackout drinker:

“I value my memories and experiences; I choose to drink in a way that honors and protects them.”

Try this meditation to help you manage your drinking triggers:

Be With Feelings in the Life Transitions Collection in the Muse app.

Learn More About:

#15. Heavy Drinker

According to the CDC, heavy drinking can be defined as having 8 or more drinks per week for women or 15 or more drinks per week for men.

Questions to Ask Yourself:

Do your drinking patterns meet the criteria of heavy drinking?
Have you experienced side effects from excessive alcohol consumption, such as blackouts, hangovers, headaches, and nausea?
Do your drinking patterns affect your functioning at work, school, or in relationships?

Muse’s Advice:

Consistent heavy drinking can have detrimental effects on brain health. Over time, it can lead to alterations in brain structure, including a reduction in gray and white matter volume. This shrinkage is not limited to any specific region, and even moderate drinking can contribute to these changes. Furthermore, heavy alcohol consumption can exacerbate mental health conditions, impair cognitive functions, and increase the risk of dementia. If you find yourself constantly drinking heavily, it might be beneficial to seek guidance or support to understand and potentially modify your drinking habits.

Try these affirmations if you’re a heavy drinker:

“Every day is a new opportunity to make choices that benefit my mind and body.”

“I am more than my habits, and I have the power to redefine my relationship with alcohol.”

“My strength lies in recognizing my patterns and taking steps towards positive change.”

Try this meditation to help you manage your drinking triggers:

Gates of Ease and Joy in the Grief Collection on the Muse app.

Learn More About:

#16. Excessive Drinker

Excessive alcohol use includes binge drinking and heavy drinking. Excessive drinkers also include those who shouldn’t drink but still do, such as pregnant women and those under the age of 21 [9].

Questions to Ask Yourself:

Have your family members or friends voiced their concerns about your drinking habits?
Is alcohol affecting your mental, physical, or emotional wellness?
Are your alcohol habits causing you to spend more than you can afford to?
Do you often experience side effects from drinking?

Muse’s Advice:

Overindulgence can lead to disrupted sleep patterns, which in turn affects cognitive functions like attention, memory, and decision-making. To counteract these effects, consider establishing a regular sleep routine and using relaxation techniques before bedtime to ensure restful sleep. Moreover, excessive alcohol can interfere with the neurotransmitters in the brain, leading to mood swings, depression, and anxiety. To maintain a balanced mood and mental well-being, engage in activities that promote relaxation and stress relief, such as yoga, meditation, or deep breathing exercises. Additionally, consider joining a support group or seeking counseling to address the underlying reasons for excessive drinking. It’s crucial to understand that while a drink might offer temporary relief or pleasure, the long-term consequences on brain health can be severe.

Try these affirmations if you’re an excessive drinker:

“Every mindful choice I make strengthens my journey towards holistic health.”

Try this meditation to help you manage your drinking triggers:

Connect to What Matters in the Day to Night Collections on the Muse app.

Learn More About:

#17. Problem Drinker

This refers to an individual who misuses alcohol or experiences a negative impact from drinking but is not necessarily dependent and does not need professional help or medical treatment for their alcohol use.

For example, this person might get into conflicts with others or take part in risky sexual behaviors after drinking. However, they’re not addicted and do not need extra support to modify their drinking habits.

Questions to Ask Yourself:

Does alcohol change your mood or how you talk to and treat others?
Has alcohol ever caused you to carry out dangerous behaviors?
Has alcohol ever caused you to be in an embarrassing situation?
Does alcohol affect your relationships, career, or finances?

Muse’s Advice:

While you might not be dependent on alcohol, occasional misuse or experiencing negative impacts from drinking can still affect your brain health. Studies have shown that even infrequent excessive drinking can lead to disruptions in the neurotransmitters, which are chemicals that transmit signals in the brain. This can result in mood fluctuations, impaired judgment, and memory lapses. It’s crucial to be mindful of your consumption and the situations in which you choose to drink. Addressing the reasons behind your drinking patterns can help you make more informed choices in the future.

Try these affirmations if you’re a problem drinker:

“I am more than my drinking habits. Every day, I make choices that support my well-being and happiness.”

Try this meditation to help you manage your drinking triggers:

Pause to Tune in the Motivation Collection on the Muse app.

Learn More About:

#18. Strong Drinker

A strong drinker typically refers to someone who goes for alcohol with a higher ABV or someone who has a high tolerance toward alcohol.

It’s important to note that alcohol may still have as much of an impact on their mental and physical well-being even if they have a strong tolerance to alcohol.

For example, people who consume strong alcoholic drinks are just as likely to develop health problems in the long run, even if they seem immune to getting drunk or experiencing a hangover. These health issues include heart disease, liver disease, and stroke.

Questions to Ask Yourself:

Do you need to drink more alcohol each time to be satisfied?
Are you able to consume more alcohol than your peers?
Can you keep up with fast-drinking crowds and friends who drink a lot without appearing overly intoxicated?

Muse’s Advice:

While being a strong drinker might mean you can consume higher volumes of alcohol without appearing overly intoxicated, it’s essential to understand the underlying effects on your brain and body. Consuming alcohol with a higher ABV or having a high tolerance doesn’t shield you from the potential harms of alcohol. In fact, consistently consuming large amounts of alcohol can lead to a range of health issues, including liver damage, cognitive impairments, and an increased risk of diseases such as cancer. To safeguard your health, consider setting personal limits on the amount and frequency of your drinking and engage in regular health check-ups to monitor any potential impacts of your alcohol consumption. Additionally, participating in alcohol-free days or weeks can give your body a much-needed break and reduce the cumulative effects of alcohol. Remember, the brain’s processing of information can be disrupted by alcohol, leading to potential long-term mental health issues. It’s crucial to be mindful of your drinking habits, even if you believe you have a high tolerance, as the internal effects of alcohol can be just as significant.

Try these affirmations if you’re a strong drinker:

“I respect my body’s limits and prioritize my health.”

Try this meditation to help you manage your drinking triggers:

Opening to All Senses in the Focus Collection on the Muse app.

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The impact of drinking beer vs. hard liquors

#19. Regular Drinker

Regular drinking commonly refers to the practice of drinking daily or frequently. Regular drinking isn’t necessarily dangerous or problematic. However, many people who drink regularly find that alcohol affects certain areas of their lives, such as their sleep and focus.

Questions to Ask Yourself:

How often do you consume alcohol?
If you miss a day or two of drinking, do you feel like something is missing?
Do you drink out of habit?

Muse’s Advice:

Regular drinking can accelerate the aging process of the brain, leading to potential long-term health risks. To protect your cognitive health, it’s crucial to monitor and limit alcohol intake, ensuring that it doesn’t become a daily necessity or habit. Consider keeping a journal or using apps like “Sunnyside” to track your alcohol intake, ensuring you’re aware of the quantity and frequency. Even if one doesn’t feel the immediate effects of alcohol, the cumulative impact on the brain and body can be significant over time.

Try these affirmations if you’re a regular drinker:

“I make informed choices about my alcohol consumption, ensuring a balanced and healthy lifestyle.”

Try this meditation to help you manage your drinking triggers:

I Am Enough in the Manta Collection on the Muse app.

Learn More About:

The outcomes of drinking every day

#20. Hard Drinkers

The term “hard drinker” is often used similarly to “heavy drinker.” It typically refers to individuals who drink an excessive amount of alcohol.

Questions to Ask Yourself:

How often do you drink, and how much do you drink each time?
Do your drinking patterns affect your ability to focus at work and school or cause conflicts in your relationships?
Do you experience side effects from drinking?

Muse’s Advice:

Being labeled as a “hard drinker” often implies a high frequency and quantity of alcohol consumption, which can have detrimental effects on brain health. Chronic alcohol consumption can lead to cognitive impairments and disrupt the balance of neurotransmitters in the brain. To protect your brain health, consider setting clear limits on how many drinks you’ll have and sticking to it. Drinking a glass of water between alcoholic beverages can reduce the amount of alcohol you consume, and eating before drinking can slow the absorption of alcohol. It’s also a good idea to designate certain days of the week as alcohol-free to give your body a break.

Try these affirmations if you’re a hard drinker:

“I recognize the power of moderation, choosing to drink responsibly and mindfully.”

Try this meditation to help you manage your drinking triggers:

Voice and Sound in the Compassion Collection on the Muse app.

Learn More About:

#21. Emotional Drinker

An emotional drinker is someone who uses alcohol to feel better and cope with difficult emotions, such as grief, anxiety, frustration, depression, and loneliness.

Questions to Ask Yourself:

How do you manage negative emotions?
Do you believe that alcohol can help you get over or numb your negative emotions?
Do you often drink impulsively or more than you’d initially planned to?

Muse’s Advice:

Emotional drinking is often a response to challenging emotions, serving as a temporary escape from feelings like grief, anxiety, or loneliness. While alcohol might provide short-term relief, it doesn’t address the root causes of these emotions. Research suggests that relying on alcohol to cope can lead to increased feelings of depression and anxiety over time, creating a vicious cycle source. To break this cycle, it’s essential to develop healthier coping mechanisms. Consider engaging in therapeutic activities such as journaling, meditation, or seeking professional counseling to process emotions. Joining support groups can also provide a safe space to share feelings and learn from others’ experiences. Remember, while alcohol might offer temporary solace, it’s not a long-term solution.

Try this affirmation if you’re an emotional drinker.

“I choose to navigate my emotions with clarity and strength, finding genuine outlets that nurture my spirit.”

Try this meditation to help you manage your drinking triggers:

Difficult Emotions available in the Calm Collection on the Muse app.

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#22. Healthy Drinker

This is someone who’s aware of how alcohol impacts their physical, mental, and emotional wellness. They set drinking limits and keep tabs on how much alcohol they drink to ensure they stay within those limits.

Questions to Ask Yourself:

Are you able to control your drinking?
Do other areas of your life, like your work, career, and relationships, take precedence over your urge to drink?
Do you have a personal drinking limit?
Do you always ensure that you drink responsibly and avoid risky behaviors after consuming alcohol?

Muse’s Advice:

Being a healthy drinker showcases a commendable awareness of alcohol’s impact on one’s overall well-being. It’s evident that you prioritize your physical, mental, and emotional health by drinking within personal limits. To further support this positive approach, continue to educate yourself on the nuances of alcohol’s effects on the body and brain. Engage in activities that promote relaxation and stress relief without alcohol, and celebrate your commitment to well-being by sharing your strategies with friends and family. Your mindful approach not only benefits you but can also inspire others to adopt healthier drinking habits.

Try this affirmation if you’re a healthy drinker.

“I honor my body and mind by making conscious choices about alcohol, ensuring my well-being is always at the forefront.”

Try this meditation to help you manage your drinking triggers:

Flow and Feeling Alive in the Optimal Brain States Collection on the Muse app.

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How to be a safe and healthy drinker

#23. Sober Curious Drinker

A sober curious drinker is someone who is exploring and questioning their relationship with alcohol and intentionally thinking about their decisions to drink instead of just going along with the flow.

They may be keen on trying sobriety but not fully ready to commit just yet. In many cases, a sober curious person will look for ways to reduce their alcohol consumption and create healthier drinking habits.

Questions to Ask Yourself:

Do you have any goals and plans to cut back or limit your drinking?
Are you mindful of how much alcohol you drink?
Are you aware of the possible negative impacts that alcohol may have on your life?

Muse’s Advice:

Embracing the sober curious mindset is a commendable step towards understanding and potentially reshaping your relationship with alcohol. As you navigate this journey, consider journaling your experiences and reflections. This can provide insights into patterns, triggers, and the emotions associated with drinking. Engage in communities or groups that support alcohol-free lifestyles; they can offer encouragement, share experiences, and provide alternative ways to socialize and enjoy life without alcohol. Remember, it’s not about deprivation but about making conscious choices that align with your well-being goals.

Try this affirmation if you’re a sober curious drinker.

“I am empowered by my curiosity, exploring a life with or without alcohol to find what truly resonates with my authentic self.

Try this meditation to help you manage your drinking triggers:

Find Your Why in the Motivation Collection on the Muse app

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#24. Underage drinker

An underage drinker is someone who is under the legal drinking age, which is 21 in the US.

Questions to Ask Yourself:

Has anyone ever cautioned you about your drinking?
Are you hiding the fact that you drink from your parents, family members, or friends?
Are you under the legal drinking age in your area?

Muse’s Advice:

Underage drinking poses significant risks, both immediate and long-term. At a young age, the brain is still developing, and alcohol can interfere with this process, potentially leading to cognitive impairments and affecting decision-making abilities. Engage in alternative activities that don’t revolve around alcohol, such as sports, music, arts, or volunteering. These pursuits not only keep you occupied but also help in personal growth and skill development. Remember, the legal drinking age is set for a reason, and it’s primarily to protect young individuals from the adverse effects of alcohol on their developing brains.

Try this affirmation if you’re under the legal drinking age.

“I choose to honor my future and my growth by making decisions that prioritize my well-being and potential.”

Try this meditation to help you manage your drinking triggers:

Growth Mindset in the Performance Collection on the Muse app.

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#25. Self-medicating drinker

This is someone who uses alcohol to remedy and cope with negative emotions.

If a person turns to alcohol to self-medicate their sadness, depression, anxiety, or loneliness, it may offer temporary relief. However, chronic misuse of alcohol can, in fact, worsen their state and lead to an increasing tolerance or dependence on alcohol.

Questions to Ask Yourself:

Do you use alcohol to numb or suppress negative emotions?
Do you have alternative ways or strategies to cope with challenges and difficult emotions?
Do you use alcohol to escape from reality instead of facing your problems and dealing with them head-on?

Muse’s Advice:

While alcohol might offer a temporary escape from negative emotions, it’s essential to recognize its potential to exacerbate feelings of sadness, anxiety, or stress in the long run. Research has shown that alcohol can interfere with neurotransmitters in the brain, affecting mood and emotional stability. Instead of relying on alcohol, consider adopting mindfulness practices such as meditation or deep breathing exercises to manage emotions. Building a support system and finding healthier outlets can lead to more sustainable emotional well-being.

Try this affirmation if you’re a self-medicating drinker:

I believe every challenge is a chance to grow, and I’ve got the strength to overcome it.

Try this meditation to help you manage your drinking triggers:

Progressive Muscular Relaxation available in the Veterans Collection on the Muse app.

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#26. High-Risk Drinker

A high-risk drinker drinks alcohol in a way that poses risks to themselves and those around them. This usually happens when someone is a heavy or binge drinker.

They might participate in risky sexual practices or drive under the influence of alcohol. High-risk drinkers may also be at a greater risk of health issues, such as heart disease, liver disease, stroke, and mental health conditions, due to their drinking habits.

Questions to Ask Yourself:

Have you experienced side effects from drinking alcohol?
Have you ever put yourself in a dangerous or risky situation because of alcohol (e.g., risky sexual practices, driving after drinking, or aggressive behaviors)?
How much alcohol do you normally drink in one sitting?

Muse’s Advice:

Drinking in ways that endanger oneself or others can have severe consequences, not just physically but mentally and socially. It’s crucial to set personal limits and stick to them. Consider setting a drink limit before social events, always having a designated driver, or using public transportation. Additionally, it’s beneficial to educate oneself on the effects of alcohol on the body and brain. Engaging in alternative activities, like joining a hobby group or attending non-alcoholic events, can also provide a fulfilling social experience without the risks associated with excessive drinking.

Try this affirmation if you’re a high-risk drinker:

“I value my safety and the well-being of those around me.”

Try this meditation to help you manage your drinking triggers:

Inner Safe Space in the Self Care Collection on the Muse app.

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#27. Depressed Drinker

A depressed drinker is a person who drinks to manage feelings of depression.

Science suggests that there is a causal relationship between alcohol misuse and depression, where having one condition increases your risk of developing the other. This could be the reason why individuals with depression often develop alcohol dependence [10].

However, depending on alcohol to cope with depression will backfire in many cases, as alcohol can affect mood and worsen symptoms of depression.

Questions to Ask Yourself:

Are you using alcohol to numb your emotions?
Do you often feel much worse after drinking?
How do you manage difficult emotions when they come?
Do you get the urge to drink whenever you’re feeling down, depressed, or anxious?

Muse’s Advice:

Using alcohol to cope with feelings of depression can be counterproductive. Research indicates that alcohol, being a depressant, can intensify depressive symptoms and disrupt the balance of chemicals in the brain that affect mood. Over time, this can lead to a vicious cycle where one drinks to alleviate depressive feelings, only to experience worsened symptoms later. Instead of turning to alcohol, consider healthier coping mechanisms. Engaging in activities like journaling can help process emotions, and practicing gratitude has been shown to shift focus from negative thoughts. If feelings of depression persist, seeking professional therapy can provide tailored strategies to manage and understand emotions better.

Try this affirmation if you’re a depressed drinker:

“I am worthy of genuine happiness and healing. I choose to nurture my well-being and seek support when I need it.”

Try this meditation to help you manage your drinking triggers:

Power of Gratitude available in the Gratitude Collection on the Muse app.

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#28. Community Drinker

A community drinker commonly refers to someone who drinks when they’re around other people.

Questions to Ask Yourself:

Are you most likely to drink when you’re around friends and family who also do the same?
Do you find that alcohol helps you loosen up and mingle around better?

Muse’s Advice:

Drinking in social settings or within a community can often be influenced by the environment and peer behaviors. While it’s natural to want to fit in and enjoy the moment, it’s essential to be aware of personal limits. Excessive drinking in social settings can lead to impaired judgment, making individuals more vulnerable to risky situations. It’s beneficial to set personal boundaries before attending social events and to have a plan in place, such as designating a sober driver or setting a drink limit. Remember, it’s okay to decline a drink or choose non-alcoholic beverages. Engaging in group activities that don’t revolve around alcohol can also be a refreshing way to bond with others.

Try this affirmation if you’re a community drinker:

“I trust myself to make mindful decisions that align with my true self.”

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#29. Macho Drinker

A macho drinker is a person who tries to stick to traditional or stereotypical gender roles and norms regarding alcohol consumption. This person may drink more than they should as a way to conform to the perception of what it means to be “masculine” or “macho.”

Questions to Ask Yourself:

Do you need to drink above your limit to fit in or impress those around you?
Do you often struggle to say “no” when offered a drink?

Muse’s Advice:

It’s important to remember that your worth isn’t defined by the amount you drink. Trying to conform to traditional gender roles or expectations by overindulging in alcohol can harm your well-being. Instead, focus on being true to yourself, and don’t be afraid to assert your choices. You have the strength to say “no” when needed, and your genuine friends will respect and support you.

Try this affirmation if you’re a macho drinker:

“I am secure in who I am and I don’t need to overdrink to fit in.”

Try this meditation to help you manage your drinking triggers:

You’re Never Alone in the Compassion Collection on the Muse app.

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Tips on declining an alcoholic drink

#30. Conformist Drinker

A conformist drinker is an individual who adheres to social norms and expectations when it comes to consuming alcohol. This individual usually gives in to peer pressure and drinks more than they should to fit in.

Questions to Ask Yourself:

Are you always trying to keep up with the pace of the crowd?
Are you too embarrassed to reject a drink?
Do you worry about being excluded or ostracised for not drinking?

Muse’s Advice:

Research shows that peer pressure related to alcohol consumption can lead to risky behaviors and choices that may not align with your values and goals. It’s crucial to prioritize your well-being and make informed decisions. Studies have also shown that maintaining authenticity in social situations can lead to more meaningful connections. Remember, true friends will respect your choices, and you’ll find acceptance by being true to yourself.

Try this affirmation if you’re a macho drinker:

“I embrace my authenticity and know that true friends respect my decisions.”

Try this meditation to help you manage your drinking triggers:

Inner Safe Space in the Self Care Collection on the Muse app.

Learn More About:

Tips for managing peer pressure related to drinking

#31. Borderline Drinker

A borderline drinker usually refers to a person whose alcohol consumption falls into the gray area between moderate and excessive drinking.

Questions to Ask Yourself:

Are you concerned that you might be drinking more than you should?
Do you often wish to cut back on your alcohol consumption but have never chosen to work toward this goal?

Muse’s Advice:

Borderline drinking is a complex area that doesn’t always fit neatly into categories. It’s crucial to assess your alcohol consumption and its effects on your life. Beyond setting personal limits, consider exploring new interests or hobbies that don’t revolve around alcohol. Engaging in activities like painting, hiking, or volunteering can provide fulfillment and serve as healthier outlets. Remember, it’s not about limiting yourself but expanding your horizons and making mindful choices for a healthier, more balanced life.

Try this affirmation if you’re a borderline drinker:

“I’m taking charge of my drinking, one step at a time, because I deserve a healthy and balanced life.”

Try this meditation to help you manage your drinking triggers:

Self Compassion in the Stress Collection on the Muse app

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The definition of different drinking patterns

#32. Hedonistic Drinker

This refers to an individual who indulges in drinking to gain pleasure and enjoyment without thinking about the risks or consequences of their drinking habits.

Questions to Ask Yourself:

Do you drink to gain a sense of pleasure, happiness, or euphoria?
Have your drinking habits ever landed you in a risky position?
Do you often find it hard to stop drinking once the effects of alcohol kick in?

Muse’s Advice:

Indulging in pleasurable moments is wonderful, but it’s important to find a balance and explore different sources of happiness. Research shows that relying solely on alcohol for pleasure can have long-term consequences on your mental and physical well-being. So, why not try diversifying your sources of joy? Spend quality time with your friends and family, perhaps by organizing a game night, planning a picnic, or simply having heart-to-heart conversations. When it comes to personal goals, consider something like learning a new instrument, exploring a new language, or setting fitness milestones. These activities not only provide a sense of accomplishment but also offer alternative avenues for finding happiness and fulfillment, enhancing your overall well-being.

Try this affirmation if you’re a hedonistic drinker:

“I’ve learned that true happiness and pleasure in life come from a variety of experiences, not just from alcohol.”

Try this meditation to help you manage your drinking triggers:

Slow Down in the Mantra Collection on the Muse app

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Hedonistic motives for consuming alcohol

#33. Light Drinker

A light drinker can be defined as someone who drinks fewer than 3 drinks per week but has had at least 12 drinks in the past year.

Questions to Ask Yourself:

Do you rarely feel the urge to drink, and when you do, are you in control of those cravings?
Do you watch your alcohol intake each time you drink?

Muse’s Advice:

Your mindful approach to drinking is commendable. Studies have shown that light to moderate drinking may have potential health benefits. Keep tracking your alcohol intake and stick to the recommended guidelines. It’s also essential to explore alternative ways to relieve stress and improve health, such as regular exercise and a balanced diet, which have shown substantial scientific support in promoting overall well-being. Embracing these practices can lead to a healthier and happier life.

Try this affirmation if you’re a light drinker:

“I take pride in my mindful approach to drinking, and I cherish the moments I share with loved ones without relying on alcohol.”

Try this meditation to help you manage your drinking triggers:

Awareness of Senses in the College Collection on the Muse app.

Learn More About:

The effects of light to moderate drinking on your health

#34. High-functioning drinker

A high-functioning drinker is a person who drinks excessively but is able to function well at work, school, or in social settings.

Questions to Ask Yourself:

Does your level of alcohol consumption worry you?
Do you keep your drinking habits a secret?
Are you able to separate drinking from other parts of your life?

Muse’s Advice:

Research has shown that high-functioning alcoholism can indeed have a significant impact on cognitive well-being over time. Chronic alcohol consumption, even in individuals who maintain their work and social responsibilities, can lead to cognitive deficits, including impairments in memory, attention, and decision-making. These effects may be subtle but can accumulate over years of heavy drinking. It’s important to note that while some individuals may appear to function well despite heavy alcohol use, this does not negate the potential cognitive and health-related risks associated with such habits. It’s essential to seek professional guidance and therapy to address underlying issues, develop healthier coping mechanisms, and gradually reduce alcohol consumption. Connecting with support groups and sharing experiences can also be beneficial for long-term well-being.

Try this affirmation if you’re a high-functioning drinker:

“I remind myself that life’s joys can be celebrated without relying on alcohol.”

Try this meditation to help you manage your drinking triggers:

Intro to Yoga Nidra in the Long Breaks Collections on the Muse app

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#35. Secret drinker

This person tries hard to keep their drinking habits a secret from their friends, family members, or colleagues.

Questions to Ask Yourself:

Do you sometimes feel embarrassed to talk about your drinking?
Do you keep your drinking habits hidden from those close to you?
Do you sometimes cover up how much you actually drink?

Muse’s Advice:

It’s important to recognize that keeping your drinking habits a secret can have adverse effects on your well-being and relationships. It’s not easy, but consider opening up to someone you trust about your struggles with alcohol. Seeking support and being honest about your situation can be the first step towards positive change. Additionally, exploring healthier coping mechanisms for stress and emotions can help reduce the urge to drink in secret.

Try this affirmation if you’re a secret drinker:

I am taking the brave step of acknowledging my need for change and recognizing the impact secrecy has had on my life.

Try this meditation to help you manage your drinking triggers:

Awareness of Intention available in the Motivation Collection on the Muse app.

Learn More About:

Whether secret drinking is a sign of excessive drinking

Conclusion

Any type of drinker, whether they’re a light drinker, mindful drinker, or social drinker, can improve their relationship with alcohol.

If you plan on cutting back on your alcohol intake and creating healthier drinking habits, Sunnyside is a mindful drinking app that can help. This app gives you access to personalized action plans that help you cut back on your drinking based on your wellness goals. You can also use the app to track your drinking and seek advice from real-life coaches.

References

[1] Wolkowicz, N. R., Peltier, M., Wemm, S., & MacLean, R. R. (2022). Subjective Stress and Alcohol Use Among Young Adult and Adult Drinkers: Systematic Review of Studies Using Intensive Longitudinal Designs. Drug and Alcohol Dependence Reports, 100039. https://doi.org/10.1016/j.dadr.2022.100039

[2] Biolcati, R., Passini, S., & Mancini, G. (2016). “I cannot stand the boredom.” Binge drinking expectancies in adolescence. Addictive behaviors reports, 3, 70–76. https://doi.org/10.1016/j.abrep.2016.05.001

[3] Centers for Disease Control and Prevention. (2019). CDC – Fact Sheets-Binge Drinking – Alcohol. Binge Drinking. https://www.cdc.gov/alcohol/fact-sheets/binge-drinking.htm

[4] National Institute on Alcohol Abuse and Alcoholism. (2017). Drinking Levels Defined. NIH.GOV. https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking

[5] National Health Service. (2021, February 16). Social anxiety (social phobia). NHS.UK; NHS. https://www.nhs.uk/mental-health/conditions/social-anxiety/

[6] Beck, A., & Heinz, A. (2013). Alcohol-related aggression-social and neurobiological factors. Deutsches Arzteblatt international, 110(42), 711–715. https://doi.org/10.3238/arztebl.2013.0711

[7] Ghiţă, A., Teixidor, L., Monras, M., Ortega, L., Mondon, S., Gual, A., Paredes, S. M., Villares Urgell, L., Porras-García, B., Ferrer-García, M., & Gutiérrez-Maldonado, J. (2019). Identifying Triggers of Alcohol Craving to Develop Effective Virtual Environments for Cue Exposure Therapy. Frontiers in psychology, 10, 74. https://doi.org/10.3389/fpsyg.2019.00074

[8] White A. M. (2003). What happened? Alcohol, memory blackouts, and the brain. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 27(2), 186–196.

[9] Centers for Disease Control and Prevention. (2019). Excessive Alcohol Use. CDC. https://www.cdc.gov/chronicdisease/resources/publications/factsheets/alcohol.htm

[10] Kuria, M. W., Ndetei, D. M., Obot, I. S., Khasakhala, L. I., Bagaka, B. M., Mbugua, M. N., & Kamau, J. (2012). The Association between Alcohol Dependence and Depression before and after Treatment for Alcohol Dependence. ISRN psychiatry, 2012, 482802. https://doi.org/10.5402/2012/482802