“How do I know if I’m drinking too much?”
It’s a question many of us ask—but rarely out loud. Because drinking is so common, so social, so normalized… it’s easy to ignore the red flags. Maybe you’ve started to wonder: Is this normal? Or am I heading down a dangerous road?
Today, I want to share with you 12 real signs that told me I was drinking too much—signs that might help you get clear about your own relationship with alcohol.
This list isn’t about shame. It’s about awareness. And sometimes, that’s the first step toward change.
1. You’re Constantly Thinking About Drinking
If you find yourself planning your day, week, or social calendar around when and how you’ll drink, alcohol has likely taken more control than you realize.
I used to organize everything around when the next drink would happen. If drinking dominates your thoughts, it may be dominating your life.
2. Drinking Is Starting to Affect Your Health
Have doctors mentioned liver issues, high blood sugar, or other warning signs during routine checkups?
Health problems that trace back to alcohol aren’t just coincidence—they’re red flags. If your body is giving you signals, listen.
3. You Keep Losing Things After Drinking
Forgetting your keys, leaving behind your phone or jacket, or misplacing your wallet after nights out? I once left a video camera and a favorite coat behind on separate drunken nights. When drinking messes with your memory, it’s not “just partying”—it’s impairment.
4. You Regret What You Do or Say When Drinking
Maybe you become someone you’re not proud of after a few drinks. You say things you don’t mean. You act out of character. If drinking consistently leads to guilt, shame, or apologies, that’s a major warning sign.
Fun nights shouldn’t end with deep regret.
5. You’re Calling in Sick or Missing Work
If your drinking is interfering with your ability to show up and do your job, you’re risking more than just your paycheck. You may be putting your livelihood on the line.
And more importantly, you’re placing alcohol above your long-term well-being.
6. You’re Flaking on Friends or Showing Up Drunk
Cancelling plans. Skipping important events. Or worse—arriving drunk and making a scene.
When alcohol begins disrupting the relationships and commitments that matter most, it’s no longer just a personal habit—it’s a social liability.
7. Loved Ones Are Telling You There’s a Problem
If friends, family, or coworkers have said something about your drinking, don’t dismiss it.
Even if you feel defensive, ask yourself why their words bother you. Sometimes the truth hurts because we’re not ready to admit it to ourselves.
8. You’re Drinking Alone—And Hiding It
This one hit me hard.
Drinking in isolation and keeping it a secret from the people around you? That’s not about fun anymore—it’s about dependence. If you’re ashamed or hiding your drinking, deep down, you probably already know it’s a problem.
9. You Can’t Stop—Even When Everyone Else Has
When the party’s over and everyone’s headed home, but you still want to drink? That used to be me. I’d buy extra rounds or continue drinking alone because I didn’t want it to end.
If drinking feels like a need—not just a social activity—it’s time to ask why.
10. You Use Alcohol to Cope With Stress or Emotions
Anxious? Sad? Angry? Drinking to deal with intense feelings may seem like it helps—but it only makes things worse.
Alcohol becomes a quick fix. But soon, it’s your only fix. And the cycle becomes hard to break: you drink to escape the stress alcohol is also causing.
11. Your Partner Is Ready to Walk Away
If your significant other is threatening to leave—or already has—because of your drinking, take that seriously. It means your behavior has caused real harm to someone who loves you.
That’s not just about drinking too much. That’s about losing what matters most.
12. You’re Driving Under the Influence
This was my wake-up call.
When I realized I was getting behind the wheel drunk, I knew I had crossed a line. It wasn’t just about me anymore. I was endangering lives. That terrified me—and it made me seek help.
If you’ve been driving under the influence, don’t ignore that fear. Let it move you toward change.
So… Are You Drinking Too Much?
Only you can answer that honestly.
But if even a few of these signs hit home, you owe it to yourself to pause and reflect.
“What role is alcohol playing in my life?”
“Is it replacing the things that truly matter—my goals, my relationships, my peace of mind?”
If alcohol is taking more than it’s giving, that’s your answer.
What’s Next?
You don’t have to quit forever right now. But you can start getting curious about what your life might look like without alcohol in the driver’s seat.
Maybe take a short break. Maybe talk to someone. Maybe watch this video I made on how to overcome the fear of quitting drinking.
Because I get it—stopping can feel scary. But staying stuck is scarier.
Final Thoughts: You Are Not Alone
This isn’t about judgment. It’s about reclaiming your life.
You don’t have to hit rock bottom to decide you want better. You just need to be honest with yourself.
I hope this list helped you see things a little more clearly. And if it did—share it. There’s someone else out there wondering the same thing you are.
Stay strong. Stay aware. And know this:
You are worthy of a life that doesn’t depend on alcohol.
