4 Signs Gen Might Be Drinking Too Much
Alcohol seamlessly integrates into everyday life – social plans, work events, weekend routines. Drinking can start as a way to avoid awkwardness, feel connected, or take the edge off. But it can later become something people reach for automatically rather than intentionally.
According to a recent EduBirdie survey, nearly half of Gen Z questioned whether they drink too much. For many young adults, drinking no longer ends when the night does. And 70-80% experience weekly “hangxiety,” spending hours a day coping with alcohol-related stress and regret.
If you’ve ever found yourself wondering “Is this okay?” – that question alone can be a useful signal. Our habits often tell us more than labels ever could.
Is Gen Z drinking too much? Their habits might be answering that question
You find yourself negotiating before you drink
Thoughts like “just tonight,” “only one bottle,” or “I’ll cut back next week” might be early signs that drinking no longer feels relaxing or enjoyable. Even if it hasn’t caused any problems, the mental back-and-forth matters. When a behaviour requires constant justification, it’s worth paying attention.
Instead of setting new stricter rules right away, it can help to step out of the negotiation altogether. Notice how it feels to decide not to justify or explain your decision to drink or not drink, either to yourself or others. Discomfort in those moments can provide insight into how much influence alcohol already has in controlling your decisions.
You rely on alcohol to be a certain version of yourself
Alcohol is often used to feel more confident, social, relaxed, or outgoing. People find it easier to communicate, flirt, or relax. The real issue isn’t that alcohol changes your personality, but that you may start believing the “drinking” version of yourself is more acceptable than the sober one.
It is helpful to find out who you are in a social environment without alcohol. Being quieter doesn’t mean you’re boring, and not performing doesn’t mean you’re failing socially. Stronger connections often result from being comfortable with your own pace and personality, but not from being “on” all the time.
You need more time to feel like yourself again
This isn’t just about hangovers, but also about how drinking affects your daily life. Alcohol might affect sleep quality, energy, focus, mood, and emotional balance for days after drinking. If you notice that your motivation, patience, or performance at work or school lowers beyond the night you drink, alcohol may be quietly spilling into the rest of your week.
One useful check is to track how long it takes to feel fully like yourself again, both mentally and physically. Longer recovery times mean that your body is asking for more rest than you’re actually giving. That’s useful feedback, worth paying attention to.
You drink to shut your brain off
Drinking is not always about avoiding social pressure. Sometimes, people use alcohol to quiet racing thoughts or escape emotional overload. While that relief can feel real in the moment, alcohol then becomes a substitute for true rest and recovery.
A helpful step is to notice when the urge to drink shows up. Is it usually when you feel stress, boredom, or emotionally drained? If yes, then it’s possible that drinking is currently fulfilling your need for recovery when rest or emotional support are needed. Finding small ways to unwind other than drinking might help decrease your alcohol urge to feel better.
Written by Ro Huntriss, Registered Dietitian and Chief Nutrition Officer at Simple Life App