If you’re asking the question, you deserve a real answer
This isn’t a quiz. This isn’t a scare tactic. If you’re wondering whether your drinking might be becoming a problem, something inside you already knows a shift is happening. The goal of this article isn’t to label you. It’s to help you understand the most common warning signs—and what they might mean.
You don’t have to hit rock bottom to question your relationship with alcohol. And you don’t have to figure it all out alone.
What Is Problematic Alcohol Use?
Problematic alcohol use refers to any drinking pattern that causes harm to your health, relationships, responsibilities, or mental well-being—even if you don’t meet the clinical definition of alcohol use disorder (AUD). According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), this can include:
- Drinking more than intended
- Feeling unable to cut down
- Experiencing consequences but continuing to drink
- Needing alcohol to function or feel normal
If any of this sounds familiar, here are 10 detailed signs to help you reflect more clearly.
Quick Summary: 10 Signs You May Be Drinking Too Much
- You’re drinking more than you used to
- You’ve tried to stop but can’t
- You’re drinking alone or in secret
- You use alcohol to deal with stress or emotions
- You experience withdrawal symptoms without it
- You start justifying things you wouldn’t have before
- Your relationships are showing strain
- Your mental health is worsening
- You’re not bouncing back like you used to
- You’ve asked yourself this question more than once
1. You’re drinking more than you used to—and it doesn’t feel optional anymore
One of the most common signs of early dependency is increased tolerance. You need more alcohol to feel the same effects. Over time, what used to be one or two drinks turns into three or four. You may hear yourself say:
- “I don’t even feel it unless I drink fast.”
- “It just takes the edge off.”
- “I don’t drink to get drunk—I drink to feel normal.”
“People often think higher tolerance means they’re in control. But from a clinical standpoint, rising tolerance is one of the earliest signs the brain is adapting to—and depending on—alcohol. It’s not a sign of strength. It’s a warning flag.”
— Dr. Yogesh Jonnagadla, Medical Director, Tampa Bay Recovery Center
2. You tell yourself you’ll stop… but don’t
If you’ve made rules—like no weekday drinking or switching to wine only—then broken them, you’re not alone. This sign isn’t about willpower. It’s about how the brain’s reward system starts prioritizing alcohol even when you don’t want it to.
“One of the hardest things for people to admit is, ‘I didn’t want to drink—but I still did.’ That’s not about weakness. That’s about recognizing a behavior pattern that is able to be addressed. Having this insight allows for a change to seem more possible, versus impossible.”
— Lauren Swertfeger, LMHC, Executive Clinical Director, TBRC
3. You’re drinking alone—or hiding how much you drink
Alcohol use becomes more dangerous when it becomes private. You may:
- Hide bottles
- Pre-game before events
- Drink secretly at work or at home
This behavior isn’t just about shame—it’s about how your relationship with alcohol shifts from social to compulsive.
4. You use alcohol to cope with stress or emotion
Drinking to relax, celebrate, grieve, or unwind may seem normal—but when alcohol becomes the only coping strategy, it’s a red flag. If your first thought after a long day is “I need a drink,” that’s a habit worth examining.
“When alcohol becomes the default coping strategy, other forms of emotional regulation—like movement, connection, or reflection—often become forgotten. We see people who haven’t cried in years start to learn how to feel their emotions after they stop drinking alcohol in varying amounts.”
— Lauren Swertfeger, LMHC, Executive Clinical Director, TBRC
5. You experience withdrawal symptoms without it
Even short breaks from drinking can reveal physical dependence. Signs of early withdrawal may include:
- Anxiety
- Irritability
- Shakiness or sweating
- Insomnia
Learn more from MedlinePlus – Alcohol Withdrawal
“Mild withdrawal is often missed or explained away—people think they’re just anxious or tired. But if symptoms like irritability, restlessness, or insomnia consistently improve after drinking again, that’s a physiological dependency in motion.”
— Dr. Yogesh Jonnagadla, TBRC
6. You start justifying things you wouldn’t have before
You compare yourself to people who drink more, or worse:
- “At least I don’t drink in the morning.”
- “Everyone drinks like this.”
- “It’s just how I unwind.”
Minimization is common. But if you’re rationalizing your drinking instead of feeling okay with it, something may be wrong.
7. Your relationships are showing signs of strain
Alcohol doesn’t have to cause dramatic fights to be a problem. More often, it leads to:
- Subtle distancing from people who care
- Emotional irritability or detachment
- Defensiveness when drinking is mentioned
Partners, family, and close friends often notice the shift before you do.
8. Your mental health is getting worse
Alcohol disrupts sleep, increases anxiety, and fuels depression. If you find yourself more irritable, foggy, or emotionally flat—especially after drinking—it may be alcohol’s impact on your nervous system, not just life stress.
Read more about co-occurring disorders from the National Institute of Mental Health
9. You’re not bouncing back the way you used to
Hangovers feel worse. Your memory slips. You’re constantly tired. Aging reduces the body’s ability to process alcohol efficiently—and if you’ve noticed your resilience is fading, alcohol could be a big part of the reason.
10. You’ve searched for this more than once
If this isn’t the first time you’ve looked up whether your drinking is becoming a problem, that’s important data. Curiosity is often the first sign of awareness.
You don’t need a label. But if alcohol is taking more than it’s giving—your time, your peace, your sleep, your focus—it might be time to talk to someone.
“A lot of people think they have to be 100 percent sure they want to quit drinking to reach out for treatment. That’s not true. We work with people who are still figuring it out. Ambivalence is not a barrier—it’s a starting point.”
— Lauren Swertfeger, LMHC, Executive Clinical Director, TBRC
When to Seek Help
According to the DSM-5 Criteria for Alcohol Use Disorder, even 2–3 of the above signs may indicate a mild alcohol use disorder. But you don’t need a diagnosis to seek support.
Tampa Bay Recovery Center offers private, compassionate treatment for individuals in the early stages of concern—people who are functioning, but struggling. We help you explore your relationship with alcohol in a medically informed, nonjudgmental setting.
“You don’t have to meet every clinical criteria to benefit from treatment. If alcohol is making your life smaller, harder, or less honest, that’s enough. We work with people every day who catch this early—and it’s absolutely worth it.”
— Dr. Yogesh Jonnagadla, Medical Director, TBRC
What to Do Next
You don’t have to label yourself an alcoholic. You just have to be honest about whether alcohol is working for you—or against you.
If you’re ready for answers, we’re ready to help.
Call Tampa Bay Recovery Center today. Or reach out online. One conversation can change everything.
Meet Our Experts
Yogesh Jonnagadla, MD, Medical Director at Tampa Bay Recovery Center, is a board-certified psychiatrist. With nearly 10 years of experience, he specializes in early intervention and evidence-based care for alcohol use disorders and mental health disorders.
Lauren Swertfeger, LMHC, Executive Clinical Director at TBRC, is a licensed mental health counselor who focuses on helping individuals examine and change their relationship with alcohol. Her approach blends honesty, clinical insight, and compassion.
