Wine O'Clock: When "Normal" Drinking Isn't So Normal Anymore
It started as a glass of wine to unwind after the kids were in bed. Then it became two, because the day had been long. Mugs that say "Mommy's juice" and memes about needing a drink to survive the week made it feel like something everyone did. On weekends, brunch came with mimosas, and dinner with friends came with a bottle or two. She was never drunk at work and never missed a deadline. But lately, she noticed she was counting down to that first glass by mid-afternoon, and on the nights she tried to skip it, she felt restless and irritable. She wondered, quietly, whether this was still normal.
Alcohol is woven into Canadian social life: celebrations, sports, holidays, business dinners, and the end of a hard day. Because drinking is so common and so accepted, it can be difficult to notice when a pattern has shifted from casual to concerning. This post explores how drinking has become normalized, what current Canadian guidance says, what alcohol use disorder actually is, and the signs that a drinking pattern may be worth looking at more closely.
How drinking became so normal
Many cultural messages present alcohol as a reward, a coping tool, or a necessary part of having fun. "Wine mom" culture frames drinking as a way to survive parenting. Workplace culture often centres social events on drinks. Social media is full of jokes about needing alcohol to get through the week. During and after the pandemic, many people found themselves drinking more often at home, sometimes alone.
None of this means that everyone who drinks has a problem. But when heavy or frequent drinking is treated as a normal part of adult life, it becomes much harder to recognize when something has changed, both in ourselves and in the people we love.
What the evidence now says
Our understanding of alcohol and health has shifted significantly in recent years.
In 2023, the Canadian Centre on Substance Use and Addiction released Canada's Guidance on Alcohol and Health, which describes risk along a continuum (Canadian Centre on Substance Use and Addiction [CCSA], 2023):
2 standard drinks or fewer per week: low risk for most people.
3 to 6 standard drinks per week: moderate risk, including increased risk of several cancers.
7 or more standard drinks per week: increasingly high risk.
The guidance also recommends having no more than two drinks on any one day, and notes that there is no known safe amount of alcohol during pregnancy. In Canada, a standard drink is roughly a 341 mL (12 oz) bottle of 5% beer, a 142 mL (5 oz) glass of 12% wine, or a 43 mL (1.5 oz) shot of 40% spirits.
The World Health Organization has also stated that no level of alcohol consumption has been identified as safe for health, noting that alcohol is linked to several types of cancer (World Health Organization Regional Office for Europe, 2023).
For many people, these numbers come as a surprise. Drinking patterns that feel completely ordinary, such as a glass or two of wine most nights, fall into higher risk categories than most people realize. This information is not meant to shame anyone. It is meant to help people make informed choices.
Risky drinking and alcohol use disorder are not the same thing
It is important to distinguish between drinking above low-risk levels and alcohol use disorder. Many people drink more than recommended without having a disorder, although they may still face health risks.
Alcohol use disorder is a diagnosable condition described in the DSM-5-TR (American Psychiatric Association, 2022). It is based on a pattern of drinking that causes significant distress or problems in daily life, and it ranges from mild to moderate to severe. Signs a clinician might explore include:
Drinking more, or for longer, than intended.
Wanting to cut down or stop but being unable to.
Spending a lot of time drinking or recovering from drinking.
Strong cravings or urges to drink.
Drinking interfering with work, school, or home responsibilities.
Continuing to drink despite problems in relationships.
Giving up activities that used to matter in favour of drinking.
Drinking in situations where it is physically risky, such as before driving.
Continuing to drink despite physical or mental health problems linked to alcohol.
Needing more alcohol to feel the same effect.
Experiencing withdrawal symptoms, such as shakiness, sweating, anxiety, or trouble sleeping, when not drinking.
Only a qualified professional can make a diagnosis. But if several of these feel familiar, it may be worth exploring with your doctor or a therapist.
What is becoming normal, and what should give us pause
Some common patterns are worth noticing because they are so easily brushed off:
Drinking to cope. Using alcohol regularly to manage stress, anxiety, loneliness, or sadness can quietly become the main way of handling difficult feelings.
"I've earned it." Framing alcohol as a nightly reward can make it feel essential to winding down.
Drinking alone, or hiding how much. Topping up a glass so no one notices, or feeling defensive when someone comments, can be early signals.
Needing alcohol to socialize. Feeling unable to relax, connect, or enjoy events without a drink.
Regular "grey area" drinking. Some people describe a pattern where they are not in crisis, but drinking is taking more than it gives: poorer sleep, lower mood, more anxiety, and a sense of not quite being themselves. "Grey area drinking" is a popular term rather than a clinical one, but it captures an experience many people recognize.
Starting earlier, or drinking more to feel the same effect. These can be signs that a pattern is shifting.
An important safety note
If you drink heavily or daily, stopping suddenly can be dangerous. Alcohol withdrawal can cause serious symptoms, including seizures. Please speak with a doctor before stopping or significantly reducing your drinking, so you can do it safely.
Help is available, and it works
Alcohol use disorder is treatable. Canadian clinical guidelines recommend routine screening for alcohol use in health care, offering brief support for people drinking above low-risk levels, connecting people with psychosocial treatment such as cognitive behavioural therapy, and offering effective medications such as naltrexone or acamprosate to adults with moderate to severe alcohol use disorder (Wood et al., 2023). Importantly, treatment goals can include either stopping completely or reducing drinking, depending on what is right for the person.
Support can also come from peer groups, family therapy, and community programs. Many people find that addressing the stress, trauma, anxiety, or depression underlying their drinking is a key part of change.
When to reach out for support
It may be worth speaking with a professional if you have tried to cut back and found it hard, if drinking is affecting your health, sleep, mood, relationships, or work, if people close to you have expressed concern, or if you find yourself drinking to cope with difficult feelings. If you are having thoughts of suicide, please reach out right away.
Reflection questions worth exploring
These prompts are best explored with a professional or a trusted person rather than used to reach conclusions on your own.
How has my drinking changed over the past few years?
What role does alcohol play in my day or week?
How do I feel on the days I do not drink?
What feelings or situations make me most likely to reach for a drink?
If I imagined drinking less, what would I be most worried about?
Support at Vive Wellness Therapy
At Vive Wellness Therapy, we offer non-judgemental support for people who are curious about their relationship with alcohol, as well as for those ready to make changes. Whether you want to cut back, stop, or simply understand your patterns better, we can help you explore what drinking is doing for you and build healthier ways to cope. If you would like support, we would be glad to hear from you whenever you feel ready.
References
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
Canadian Centre on Substance Use and Addiction. (2023). Canada's guidance on alcohol and health: Final report. https://www.ccsa.ca/canadas-guidance-alcohol-and-health
Wood, E., Bright, J., Hsu, K., Goel, N., Ross, J. W. G., Hanson, A., Teed, R., Poulin, G., Denning, B., Corace, K., Chase, C., Halpape, K., Lim, R., Kealey, T., & Rehm, J. (2023). Canadian guideline for the clinical management of high-risk drinking and alcohol use disorder. CMAJ, 195(40), E1364–E1379. https://doi.org/10.1503/cmaj.230715
World Health Organization Regional Office for Europe. (2023, January 4). No level of alcohol consumption is safe for our health [News release]. https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
This article is provided by Vive Wellness Therapy for general informational and educational purposes only. It is intended to be used alongside professional therapy and medical care and is not a substitute for assessment, diagnosis, or treatment by a qualified health professional. If you drink heavily or daily, please speak with a doctor before stopping, as alcohol withdrawal can be dangerous. Research, clinical guidance, and public health recommendations evolve over time, and information in this article may become outdated or contain inaccuracies. Your doctor or a provincial or territorial addiction helpline can connect you with local services. If you are in crisis or thinking about suicide, call or text 9-8-8 (Suicide Crisis Helpline, available 24/7 across Canada; in Quebec, calls connect to 1-866-APPELLE). The Hope for Wellness Helpline is available to Indigenous peoples across Canada 24/7 at 1-855-242-3310. If you or someone else is in immediate danger, call 9-1-1 or go to your nearest emergency department.
