Alcohol Prevention: How to Protect Yourself From Developing an Alcohol Problem

Alcohol prevention means taking deliberate steps to ensure drinking doesn't become problematic, especially if you have risk factors.

What You'll Discover:

• What alcohol prevention means for adults who already drink.

• Risk factors that increase vulnerability to alcohol problems.

• Strategies for keeping drinking in the low-risk zone.

• Warning signs that require attention.

• When early intervention makes sense.

• How medication can be used preventively.

• Building sustainable drinking habits.

According to the National Institute on Alcohol Abuse and Alcoholism, approximately 29 million Americans had alcohol use disorder in 2022. Many of these people could have benefited from prevention strategies before their drinking became problematic. Understanding how to prevent alcohol problems is particularly important if you have risk factors that increase vulnerability.

What Alcohol Prevention Means for Adults

The first thing to know is that alcohol prevention isn't just about stopping underage drinking. For adults who drink, prevention means maintaining patterns that don't cause problems and taking action early if warning signs appear.

Prevention includes:

• Understanding recommended drinking limits

• Recognizing personal risk factors

• Setting and maintaining boundaries around alcohol

• Monitoring your drinking patterns

• Responding to warning signs before problems develop

• Seeking early intervention when patterns shift

Something to consider is that most people who develop alcohol problems didn't set out to become heavy drinkers. Problems typically develop gradually through small increases in consumption that accumulate over time. Prevention means staying aware of this trajectory and course-correcting early.

Risk Factors That Increase Vulnerability

Certain factors make some people more likely to develop alcohol problems. Knowing your risk profile helps you take appropriate precautions.

Genetic factors:

• Family history of alcohol problems (particularly parents or siblings)

• Certain gene variants that affect alcohol metabolism

• Family history of mental health conditions

Psychological factors:

• Anxiety disorders

• Depression

• Trauma history

• High stress levels

• Using alcohol to cope with emotions

Social factors:

• Heavy drinking in your social circle

• Work culture that normalizes drinking

• High-pressure career

• Relationship stress

• Isolation or loneliness

Drinking history factors:

• Early onset of drinking (before age 15)

• History of binge drinking

• Previous concerns about your drinking

• Increasing tolerance over time

So, does having risk factors mean you'll definitely develop a problem? The short answer is no. Risk factors increase probability, but they're not deterministic. Being aware of your risks allows you to be more vigilant and proactive.

Strategies for Low-Risk Drinking

Prevention starts with establishing and maintaining drinking patterns that fall within low-risk guidelines.

Know the limits:

According to the Dietary Guidelines for Americans, moderate drinking means:

• Up to 1 drink per day for women

• Up to 2 drinks per day for men

Heavy drinking is defined as:

• 8+ drinks per week for women

• 15+ drinks per week for men

Practical prevention strategies:

• Track your consumption - Periodically count your drinks in standard units. Many people underestimate how much they consume.

• Set personal limits - Decide in advance how much you'll drink and stick to it.

• Have alcohol-free days - Don't drink every day. Regular breaks prevent habituation.

• Don't keep alcohol at home - This eliminates impulse drinking and ensures drinking is deliberate.

• Choose lower-alcohol options - Light beer, wine spritzers, or diluted drinks mean less alcohol per glass.

• Eat before and while drinking - Food slows alcohol absorption.

• Pace yourself - No more than one drink per hour allows your body to process alcohol.

• Don't use alcohol to cope - Develop other strategies for stress, anxiety, and difficult emotions.

For more strategies, see our article on tips for quitting alcohol, which also applies to prevention.

Warning Signs That Require Attention

Prevention includes monitoring for early warning signs and responding before problems develop.

Early warning signs:

• Drinking more than you used to

• Looking forward to drinking as the best part of your day

• Using alcohol to manage emotions more frequently

• Difficulty sticking to limits you've set

• Friends or family commenting on your drinking

• Feeling uncomfortable at events without alcohol

• Needing more alcohol for the same effect

• Minor consequences (hangovers affecting work, regrettable behavior)

What to do when warning signs appear:

If it seems like you might be overreacting to minor concerns, remember that addressing patterns early is far easier than waiting until they become entrenched.

When Early Intervention Makes Sense

Early intervention means taking action at the first signs of problematic drinking, before alcohol use disorder develops.

Signs that early intervention is appropriate:

• Drinking has increased significantly over the past year

• You've tried to moderate without success

• Alcohol is serving as a primary coping mechanism

• You have multiple risk factors and concerning patterns

• Someone you trust has expressed concern

Early intervention options:

• Talk to your doctor - Medical professionals can assess your situation and recommend appropriate steps.

• Start tracking - Awareness of actual consumption often naturally leads to reduction.

• Set stricter limits - If moderate drinking is becoming difficult, stricter boundaries may help.

• Consider medication - Naltrexone can be used preventively to reduce drinking before problems become severe.

• Seek counseling - A therapist can help address underlying factors driving increased drinking.

All that said, early intervention doesn't mean you have a serious problem. It means you're being proactive about preventing one.

How Medication Can Be Used Preventively

Naltrexone is FDA-approved for alcohol use disorder, but it can also help people who want to prevent their drinking from progressing.

Preventive use of naltrexone:

If you notice your drinking increasing, find moderation difficult, or have significant risk factors, naltrexone can help stabilize or reduce consumption before problems develop.

How it works:

The medication blocks opioid receptors in the brain. When you drink with naltrexone in your system, alcohol doesn't produce the same pleasurable reward. This makes it easier to drink less and prevents the escalation pattern that leads to problems.

Benefits for prevention:

• Reduces the appeal of drinking without requiring abstinence

• Makes sticking to limits easier

• Addresses biological factors that drive increased consumption

• Provides a safeguard for people with risk factors

• Can be used as needed or daily depending on situation

Naltrexone is taken as a daily 50mg tablet or can be taken before drinking occasions. Side effects are generally mild.

For that reason, some people with significant family histories or other risk factors use naltrexone proactively to ensure their drinking stays controlled.

Our article on how naltrexone helps you regain control explains the medication in more detail.

Building Sustainable Drinking Habits

Prevention is most effective when it's built into your ongoing lifestyle rather than being an occasional effort.

Create structure:

• Designate specific days as alcohol-free

• Set a maximum number of drinks for social occasions

• Don't start drinking until a certain time

• Have a plan before you start drinking

Build alternatives:

• Develop stress management techniques that don't involve alcohol

• Have non-alcoholic beverages you genuinely enjoy

• Create social activities that don't center on drinking

• Find relaxation methods that work for you

Maintain awareness:

• Periodically assess your drinking patterns

• Notice if consumption is creeping up

• Pay attention to warning signs

• Be honest with yourself about trends

Have accountability:

• Tell someone your drinking boundaries

• Check in periodically about how you're doing

• Be open to feedback from people who care about you

Taking the Next Step

Alcohol prevention for adults means maintaining healthy drinking patterns and taking action early if warning signs appear. Understanding your risk factors, staying within low-risk guidelines, and responding to concerns before they become problems significantly reduces the likelihood of developing alcohol use disorder.

If you're concerned about your drinking patterns or want to explore how medication could help you stay in control, take the online Alcohol Use Assessment to see if naltrexone might be right for you.