Navigating College Life: Understanding and Managing Alcohol Consumption

For many, the transition to college life marks a significant step into adulthood, with newfound independence and a myriad of social experiences. Among these experiences, alcohol consumption often takes a central role. The freedom to make independent choices can be both liberating and exciting, but it also comes with the responsibility of making informed decisions about alcohol.

The Prevalence of Alcohol Consumption in College

It's no secret that drinking is a common social activity among college students. A National College Health Assessment report revealed that a significant majority of undergraduate students, around 71 percent, have consumed alcohol at some point in their lives. This widespread acceptance and participation can create a culture where drinking feels almost obligatory.

Understanding Binge Drinking

Binge drinking, defined as consuming an excessive amount of alcohol in a short period, is a common concern on college campuses. For men, this typically means having five or more alcoholic beverages within two hours, while for women, it's four or more drinks in the same timeframe. Binge drinking can quickly lead to a range of negative consequences, from poor academic performance to serious health risks.

Binge drinking accounts for 90% of all alcohol consumed by teens.

Factors Influencing College Drinking

Several factors contribute to the prevalence of drinking among college students. Peer pressure plays a significant role, especially in schools with strong Greek systems where alcohol consumption can be a way to fit in and gain acceptance. Additionally, many students turn to alcohol as a way to cope with stress and academic pressure. One study indicated that students tend to drink more when they're feeling anxious or depressed, or when they see their friends drinking heavily.

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The Risks Associated with Excessive Drinking

While drinking might seem like a harmless way to socialize and unwind, excessive alcohol consumption can have serious consequences.

Academic Performance

Moderate to heavy drinking can impair cognitive function, making it difficult to concentrate, remember information, and perform well academically. It can also lead to sleep deprivation, missed classes, and ultimately, affect a student's ability to succeed in their courses. Excessive alcohol consumption can take a toll on a student’s academics, even becoming a priority over attending classes, completing homework, and studying for exams. An estimated one in every four college students admit to having poor grades or other academic problems because of their drinking behavior.

Increased Risk of Injury

As blood alcohol content rises, so does the risk of injury. Alcohol impairs coordination and judgment, making individuals more prone to accidents and falls. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), over 3 million college students between the ages of 18 and 24 drive under the influence of alcohol each year, significantly increasing their risk of car accidents and injuries. Each year, close to 600,000 college students unintentionally injure themselves due to heavy drinking.

Vulnerability to Assault

Alcohol lowers inhibitions, making individuals more vulnerable to physical or sexual assault. The NIAAA reports that nearly 700,000 students between 18 and 24 are assaulted every year by another student who had been drinking. Victims are sometimes too drunk to fight back or may even black out before they know what's occurred. NIAAA also reports that 1 in 5 women experience sexual assault during college.

Development of Alcohol Use Disorder (AUD)

Frequent heavy drinking significantly increases the risk of developing alcohol use disorder (AUD), also known as alcoholism. People with AUD are unable to control their drinking, despite the negative impact on their lives. Bad drinking habits in college can evolve into other issues, like alcoholism, in the future. Roughly 20% of college students meet the criteria for having an alcohol use disorder (AUD).

Mental Health Problems

Drinking in college can worsen existing anxiety and depression, and even trigger new mental health issues. The feeling of "hangxiety," or the shame and worry that often follow a night of heavy drinking, is a common experience among young adults. Research indicates that college students who drink excessively have lower life satisfaction and more mental health problems. Research also shows that indicates that college students who drink alcohol more frequently and in higher quantities are at an increased risk for suicide.

Criminal Activities

Under the influence of alcohol, individuals may behave in ways they normally wouldn't, leading to criminal activities such as vandalism, property damage, and driving under the influence. In more serious cases, alcohol can contribute to battery, assault, and other violent crimes. College students who commit crimes while intoxicated can face legal punishments such as fines, probation, suspended license and jail time.

Long-Term Health Consequences

The effects of heavy drinking aren't always immediate. Long-term alcohol abuse can lead to liver damage, high blood pressure, heart and vascular diseases, and some cancers. In the short term, excessive alcohol intake can cause alcohol poisoning, which can be fatal.

Alcohol overdose causes areas of the brain that are important for supporting life to shut down. These areas are important to control breathing and heart rate. Alcohol poisoning is extremely dangerous and can lead to impaired brain function and even death.

What to do:

Seek medical attention right away
Stay with them, DO NOT leave them alone
Turn them on their side to prevent choking
Try to keep them conscious
Make sure they stay warm
Recall details about the person and how much they drank

Many universities have implemented “Good Samaritan” policies to protect students who seek medical attention immediately.

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Strategies for Monitoring and Managing Alcohol Consumption

It's possible for college students to monitor their drinking and prevent it from getting out of control.

Setting Intentions and Goals

To drink less, it's important to think it through and have a plan. It’s easier to monitor your alcohol intake if you know why you’re doing it. Think about your short- and long-term goals. Do you want to play college sports at a high level? Maintain a good GPA so you can keep your scholarship? Get into medical school? Maybe you want to drink less to improve your mental health or because drinking interferes with an important relationship.

Identifying Triggers

Certain people, places, things, and feelings can make you want to drink, or drink to excess. Anger, sadness, and loneliness are common triggers. If your relationship with a particular friend usually involves alcohol, you might feel the desire to drink anytime you see them. Bars, certain restaurants-even specific rooms within a house or dorm-can trigger the urge to drink because you associate them with alcohol. Using another substance, like marijuana, can also heighten the craving.

Setting Guidelines

Setting guidelines around how much you’ll allow yourself to drink in different situations can help you stay on track. You may decide not to drink on weeknights. You may choose not to drink in certain settings, like a frat party. Or you could try what’s known as low-risk alcohol use. The National Institute on Alcohol Abuse and Alcoholism defines low-risk alcohol use as no more than two drinks per day for men and one drink per day for women. (A five-ounce glass of wine, a 12-ounce bottle of beer, or a shot glass of hard liquor is considered a standard drink).

Being Assertive and Honest

Whether you’re abstaining from alcohol or you’ve decided to stop at one drink, be honest about your decision. If someone asks if you’d like a drink, simply say, “No, thanks. I’m all set.” If they probe further and ask why you’re not drinking, you’re not obligated to offer a detailed explanation. You can say, “I’m not drinking tonight,” “I’ve had enough,” or “I’m sober.” Steer clear of anyone who gives you a hard time.

Using White Lies When Necessary

If you feel uncomfortable saying no to alcohol when it’s offered, give yourself permission to tell a white lie. You might say you have an early class in the morning. Or you could blame it on medications you’re taking, like antibiotics, painkillers, or cold and flu medications that interact negatively with alcohol. You could also blame it on your budget.

Opting for Mocktails

If you’re concerned about going overboard, have one drink and then switch to mocktails, non-alcoholic drinks. Or skip the alcohol altogether and start with mocktails. Mocktails are a wise choice if you tend to give into peer pressure. You’re less likely to be offered a drink if you’re holding one. No one needs to know you’re drinking club soda and lime, cranberry juice and soda, or an alcohol-free beer. The truth is, most people won’t care.

Finding Sober Friends and Activities

One way to drink less in college is to hang out with people who drink little or not at all. While many college students drink, it’s still possible to find college students who don’t. A survey conducted at the University of Florida found that approximately 42 percent of students had either never consumed alcohol or had not done so within the past two weeks. If most of your friends drink, look for activities that don’t involve alcohol. Play a sport. Join a photography club. Get involved with a dance or theater troupe. Look for activities that will provide fun things to do at night besides drinking.

Managing Stress in Healthy Ways

When they’re overwhelmed by academic pressure or want to loosen up in social situations, some students grab a drink. Young adults often use alcohol to reduce stress or numb difficult feelings. For some students, drinking less in college may require finding new ways to manage stress. Exercise is one of the best options because it promotes the release of endorphins, the body’s natural feel-good chemicals.

Seeking Professional Help

For some college students, setting guidelines and managing triggers isn't enough. If you can’t curb your drinking no matter how hard you try, you may need professional help. Seek out a mental health counselor, a 12-step meeting like Alcoholics Anonymous, or an alcohol treatment center.

Alcohol addiction looks different for different people. Some people can drink just once a month but can’t stop when they start. Others can drink more often but have no problem monitoring their intake. Essentially, people with an alcohol use disorder can’t control their alcohol consumption, even when they try to.

The Maturing Out Phenomenon

College students who engage in high-risk drinking patterns are thought to “mature out” of these patterns as they transition to adult roles. College graduation is an important milestone demarcating this transition. Epidemiologic data suggest that heavy drinking, as measured by frequency of binge drinking occasions, peaks in the early 20s, and then declines steadily. As college students reach adulthood, heavy drinking appears to decrease.

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