Exploring Grey Area Drinking
“There was always that bottle of wine in the cupboard, and I would think, ‘I’ll just have a little more.’” - Sarah Rusbatch
Introduction:
In one of our episodes, I had the privilege of speaking with Sarah Rusbatch, an accredited Grey Area Drinking Coach, about the often-overlooked spectrum of alcohol consumption known as grey area drinking. This conversation is particularly relevant for those who find themselves questioning their relationship with alcohol, yet don't identify with traditional labels like "alcoholic".
Understanding Grey Area Drinking
Grey area drinking exists between social drinking and alcohol dependency. It's characterised by a pattern where individuals consume alcohol regularly, sometimes heavily, but don't exhibit the classic signs of addiction. Sarah describes it as "the kind of drinking where there’s no rock bottom, but you drink as a way to manage anxiety and then regret how much—and how often—you drink."
The Prevalence and Risks
Recent statistics highlight the growing concern of grey area drinking, especially among women. The World Health Organisation reported a 60% increase in heavy drinking among British women between 2016 and 2019.
This trend is not limited to the UK; similar patterns are emerging globally, including in Australia.
Sarah emphasises that grey area drinking often goes unnoticed because it doesn't fit the stereotypical image of alcoholism. However, it can lead to significant health issues, including mental health challenges, disrupted sleep, and increased anxiety. She notes, "I would just drink and smoke until I didn’t feel anymore," highlighting how alcohol was used as a coping mechanism.
Recognising Grey Area Drinking
Identifying grey area drinking involves self-reflection and honesty. Consider the following questions:
Do you often drink to cope with stress or emotions?
Have you tried to cut back on alcohol but found moderation challenging?
Do you feel guilt or regret after drinking sessions?
Is alcohol consumption affecting your health, relationships, or responsibilities?
If you find yourself answering "yes" to these questions, it might be time to reassess your relationship with alcohol.
Strategies for Change
Sarah shares several strategies for those looking to address grey area drinking:
Self-Awareness: Acknowledge your drinking patterns without judgment.
Seek Support: Engage with communities or professionals specialising in grey area drinking.
Set Clear Boundaries: Decide on specific limits for alcohol consumption and adhere to them.
Explore Alternatives: Find other coping mechanisms for stress, such as exercise, meditation, or hobbies.
Educate Yourself: Learn about the effects of alcohol on your body and mind to make informed decisions.
A Personal Journey
Sarah Rusbatch’s journey from grey area drinking to sobriety is as eye-opening as it is inspiring. Like many, her relationship with alcohol started innocently enough. A glass of wine at the end of a long day became a comforting ritual, a reward for surviving the demands of life. “It wasn’t that I was drinking every day,” she explains, “but when I did drink, I often couldn’t stop at one or two. There was always that bottle of wine in the cupboard, and I would think, ‘I’ll just have a little more.’”
Over time, Sarah noticed the impact this routine had on her life. While she wasn’t drinking to extremes, the regularity and dependence crept in quietly. “I was drinking to take the edge off my anxiety, to deal with the stresses of life. But what I didn’t realise was that alcohol was actually amplifying those feelings in the long term,” she shares.
The turning point came when Sarah began to feel the toll of her drinking not just physically but emotionally. She described moments of waking up after a night of drinking with a deep sense of guilt and regret. “It wasn’t just the hangover,” she recalls. “It was this voice in my head saying, ‘This isn’t who you want to be.’”
One evening, after pouring herself yet another glass of wine, she paused and asked herself a simple yet profound question: What am I doing this for? That moment of clarity led her to acknowledge that her drinking wasn’t serving her—it was holding her back.
Sarah took a brave first step: she decided to see what life would look like without alcohol. “At first, I thought I’d just take a break for a few weeks,” she says. “But very quickly, I realised how much better I felt—mentally, emotionally, physically—without it.”
The journey wasn’t without its challenges. Sarah openly discusses the societal pressures and pushback she faced when she made the decision to stop drinking. “It turns out that your boozy friends don’t like it when you don’t drink anymore,” she says with a laugh, reflecting on how her choice highlighted others’ relationships with alcohol.
Despite these challenges, Sarah found that removing alcohol opened up a world of possibilities. “I realised it wasn’t just about not drinking; it was about what I gained in its place—better sleep, more energy, deeper relationships, and a clarity of mind I hadn’t felt in years.”
Her pivotal realisation—“It’s easier to say none than it is to say one”—became her guiding principle. Moderation felt like a constant negotiation, but choosing sobriety brought freedom and simplicity.
Today, Sarah uses her story to inspire and guide others navigating the grey area of drinking. Her message is clear: you don’t have to hit rock bottom to make a change. Sobriety isn’t about deprivation; it’s about empowerment and creating a life that aligns with your values and goals.
Her journey is a powerful reminder to the fact that taking the first step, no matter how small, can lead to profound transformation. “It starts with one decision,” Sarah says. “And from there, everything can change.”
Sarah’s story invites us all to reflect on our own habits, to ask ourselves honest questions, and to recognise that it’s never too late to rewrite our relationship with alcohol—or with ourselves.
Final Thoughts
Grey area drinking is a nuanced and personal issue that doesn't always fit into conventional categories. It's essential to approach this topic with compassion and understanding, both for oneself and others. As Sarah aptly puts it, "It turns out that your boozy friends don’t like it when you don’t drink anymore," highlighting the social challenges that can accompany change.
If you or someone you know is navigating grey area drinking, consider listening to our full conversation with Sarah Rusbatch for deeper insights and support.
Remember, change begins with awareness, and seeking help is a sign of strength, not weakness.
Recent Articles on Grey Area Drinking
