Sprint naar content
Alcohol use

Handling it responsibly

Drinking alcohol is a form of relaxation for many. But alcohol actually causes more stress in your body. It may feel like a way to deal with stress or tension, but it doesn’t really help. In social situations, you might feel pressure to drink, even if you don’t want to. This can make it harder to say no, drink less, or stop drinking.

Risks of alcohol

When you drink alcohol, it goes into your blood and then to your brain. You usually feel the effect after about 10 minutes. If you have eaten, it can take a bit longer.

If you drink too much, you can have short-term problems like vomiting, a blackout (not remembering what happened), and a hangover. The day after heavy drinking you may notice problems with your long-term memory (during a hangover).

Drinking a lot for a long time can damage your body. It can cause diseases and hurt your organs. If you drink about three alcoholic drinks per day (or 25 or more a week), your brain can get damaged over time. You may find it harder to think clearly, solve problems, or stay flexible in your thinking. If you drink If you drink too much for many years, your brain can even shrink. In people with alcohol addiction, the brain can shrink by 10–15%.

Does alcohol help you sleep?

Some people think alcohol helps you sleep better. That’s not true. Alcohol can help you fall asleep faster, but your sleep is lighter and less restful. It also affects your REM sleep, so you dream less and wake up feeling more tired.

Tips for social situations

If you notice that you drink often or find it hard to say no to alcohol, it’s good to think about how you deal with alcohol in social situations. Not just for yourself, but also for others.

Sometimes you drink, while someone else chooses not to. How do you respond to that? And how can you help make sure everyone feels comfortable — even if not everyone is drinking?

Below are some tips to help you be more mindful about alcohol in groups — and to give others the space to make their own choices. Just like you can make your own.

You don’t need to give a long explanation. A simple 'I’ll skip this one' or 'I don’t feel like it right now' is enough. You can set your own limits. Many students drink less or stop for a while. You’re not the only one. People often respect it when you make your own choices.
You can be friendly but clear: 'I’m not drinking right now, but I’m happy to join in my own way.' If this feels difficult, you can think of a sentence in advance that feels right for you.
Take a non-alcoholic drink, join in with games, or suggest something fun yourself. Being part of the group is about the vibe, not what’s in your glass. You can also plan fun activities where alcohol isn’t the main focus.
Try not to immediately ask what the reason is for that person not to drink alcohol (at that moment). People who make this choice often have to justify themselves enough, even though it's completely unnecessary.
Ask what they would like to drink instead of trying to persuade them to have a drink.
Also, try playing games without turning them into drinking games, or let the person who doesn't drink or drinks less participate in alternative tasks instead of taking sips. This ensures that everyone feels included and doesn't feel left out.
If your group is ordering shots at the bar and someone doesn’t want one, respect their choice. Ask if they’d like something else or if they prefer to skip it. It’s about having fun together, not about what’s in someone’s glass.
Make sure you also create non-alcoholic cocktails, you can find plenty of recipes online. There are non-alcoholic versions of almost every type of cocktail. You can also offer to make snacks to go with the cocktails instead, or to take care of board games.