Alcohol self-assessment
Are you drinking too
much?
If
you're worried about the amount you are drinking, take this short test.
It'll
help you to assess the effects of your drinking and if it suggests you're
drinking too much, you'll get advice on how to cut down or seek further
help.
QUESTIONS
1. In a typical month, how often
do you have a drink containing alcohol?
a) Never (0 points)
b) Once a month or less (1 points)
c) 2 to 4 times a month (2 points)
d) 2 to 3 times a week (3 points)
e) 4 or more times a week (4 points)
2.How many units of alcohol do you have on a typical
day when you are drinking?
1-2 (0 points)
3-4 (1 point)
5-6 (2 points)
7-8 (3 points)
9+ (4 points)
What is a unit?
You can't just count each
drink as a unit of alcohol. The number of units depends on the different
strength and size of each drink, so it can vary a lot.
Here are some examples:
3.How often do you have six or more units on one
occasion?
a) Never (0 points)
b) Less than monthly (1 points)
c) Monthly (2 points)
d) Weekly (3 points)
e) Daily or almost daily (4 points)
What’s binge drinking?
Binge drinking usually refers
to drinking lots of alcohol in a short space of time or drinking to get
drunk.
There is no consistently
agreed measure of binge drinking but drinking more than eight units on any day
for men, and more than six units for women, is the measure normally used.
The vital thing is to avoid
drinking heavily in one session or drinking to intoxication.
Binge drinking is a major
factor in accidents, violence and anti-social behaviour.
4. How
often during the last year have you failed to do what was normally expected
from you because of your drinking?
a) Never (0 points)
b) Less than monthly (1 points)
c) Monthly (2 points)
d) Weekly (3 points)
e) Daily or almost daily (4 points)
5.How often during the last year have you found that
you were not able to stop drinking once you had started?
a) Never (0 points)
b) Less than monthly (1 points)
c) Monthly (2 points)
d) Weekly (3 points)
e) Daily or almost daily (4 points)
6. How often during the last year have
you needed an alcoholic drink in the morning to get yourself going after a
heavy drinking session?
a) Never (0 points)
b) Less than monthly (1 point)
c) Monthly (2 points)
d) Weekly (3 points)
e) Daily or almost daily (4 points)
7.How often during the last year have you had a
feeling of guilt or remorse after drinking?
a) Never (0 points)
b) Less than monthly (1 points)
c) Monthly (2 points)
d) Weekly (3 points)
e) Daily or almost daily (4 points)
8.How often during the last year have you been unable
to remember what happened the night before because you had been drinking?
a) Never (0 points)
b) Less than monthly (1 point)
c) Monthly (2 points)
d) Weekly (3 points)
e) Daily (4 points)
9.Have you or somebody else been injured as a result
of your drinking?
a) No, this has never happened (0 points)
b) Yes, but not in the past year (2 points)
c) Yes, during the past year (4 points)
10.Has a relative, friend, doctor or health worker
been concerned about your drinking or suggested you cut down?
a) No, never (0 points)
b) Yes, but not in the past year (2 points)
c) Yes, during the past year (4 points)
RESULTS
0-8 points
Based
on your answers today you're drinking in a way that is sociable and is unlikely
to harm your health.
As
long as your drinking does remain within recommended levels, you are considered
a 'lower-risk' drinker as there is only a low risk that the way you drink will
contribute to future health problems.
The
NHS recommends that women should not regularly drink more than 2-3 units a day
and men should not regularly drink more than 3-4 units a day.
Drinking
consistently within these limits is called 'lower-risk' rather than 'safe'
because drinking alcohol is never completely safe.
Remember, there can be
risks from one-off episodes of heavy drinking too.
8-20 points
Based
on your answers today you are drinking at harmful levels.
The
NHS recommends that women should not regularly drink more than 2-3 units a day
and men should not regularly drink more than 3-4. If you drink every day, it’s
recommended that you have at least two alcohol-free days a week.
Alcohol
affects all parts and systems of the body and if you are regularly drinking
above the guidelines, your risk of developing a serious illness is higher than
non-drinkers. This includes cancer of the mouth, neck and throat, breast cancer
in women, liver cirrhosis and high blood pressure.
At
these levels of drinking, you may already have alcohol-related problems, such
as fatigue or depression, weight gain, poor sleep and sexual problems. You’re
probably in worse physical shape than you would be otherwise. Also, you could
easily have higher blood pressure due to your drinking.
Some
people argue a lot when they drink, which can negatively affect their
relationships with family and friends.
The
following can help you cut down:
•
Work
out a daily limit and stick to it.
•
Do
more activities that don't involve drinking.
•
Eat
before and while you're drinking.
•
Don't
let anyone top up your drinks.
•
Tell
your friends you're cutting down.
Count your units.
20-100 points
Based
on your answers today you are drinking at harmful levels and your drinking is
already causing you problems.
The
NHS recommends that women should not regularly drink more than 2-3 units a day
and men should not regularly drink more than 3-4 units a day. If you drink
every day, it’s recommended that you have at least two alcohol-free days a
week.
You
have a much higher risk of developing alcohol-related health problems. Your
body has probably suffered some damage already, even if you’re not yet aware of
it.
Compared
to non-drinkers, if you regularly drink above higher-risk levels you could
be:
•
3
to 5 times more likely to get cancer of the mouth, neck and throat.
•
3
to 10 times more likely to develop liver cirrhosis
•
Twice
as likely to have an irregular heartbeat
•
At
four times the risk of having high blood pressure as a man, and women are at
least twice as likely to develop it
•
As
a woman - around 1.5 times as likely to get breast cancer
At
these levels of drinking, you may already have alcohol-related problems, such
as fatigue or depression, weight gain, poor sleep and sexual problems. You’re
probably in worse physical shape than you would be otherwise. Also, you could
easily have higher blood pressure due to your drinking.
Some
people argue a lot when they drink, which can negatively affect their
relationships with family and friends.
If you want help to
reduce your drinking, you can find local alcohol services in 'Useful Links' or
your GP will be able to help you find them. You can also contact the National Drinkline 0800 917 8282 open 24 hours, seven days a week.
USEFUL LINKS
Where to
get help if you need it
Real story:
how I stopped drinking
NHS Choices 2013