Co-authored by Sober Coach, Gillian Cockburn, and Dr Oluropo Adeniyi Adeleke from Anchor Health Solutions
Trying to give up or cut down on alcohol? You are not alone – and it’s not always easy. Alcohol is everywhere, and it’s woven into our social lives, celebrations, and even casual conversations. But here’s the thing: the benefits of reducing or ditching alcohol altogether, far outweigh any momentary buzz it brings.
To help make sense of the journey, we spoke with Sober Coach, Gillian Cockburn, who shares practical tips and compassionate advice that helped her quit drinking 5 years ago and can help those looking to change their own relationship with alcohol.
Let’s talk about the Health Risks of Drinking Alcohol
Let’s be honest – alcohol is a drug. It’s just one that society has decided to celebrate, rather than stigmatise. And while it can seem harmless (even fun) on the surface, alcohol carries serious risks, especially when consumed regularly or heavily.
Long-term risks
Alcohol doesn’t just affect your liver – it impacts nearly every organ in your body. Heavy drinking over a long period of time can lead to:
- Liver disease – including hepatitis, cirrhosis, fatty liver, all of which can progress to liver failure
- Cancer – increased risk of mouth, throat, esophageal, liver, breast, and colon cancers.
- Heart problems – including high blood pressure; irregular heartbeat; increased risk of stroke and heart attack.
- Mental health issues – alcohol is a depressant and can worsen anxiety, depression, and stress.
- Brain damage – cognitive decline, memory issues, and brain shrinkage.
- Dependence and addictions – often underestimated, Alcohol Use Disorder (AUD) is a serious and progressive condition.
Short-term risks
Even occasional drinking can have immediate consequences:
- Alcohol poisoning – a medical emergency that can be life-threatening
- Violence and aggression – alcohol lowers inhibitions, which can lead to conflict or risky behaviour
- Accidents and injuries – impaired judgement and coordination can result in falls, crashes, or other harm
- Hangover – dehydration, nausea, headache, and fatigue ruins the ‘the day after the night before’ and essentially gives you less time to enjoy the things you love.
A healthier life is within reach…
If you’re rethinking your drinking, know this: you don’t have to hit “rock bottom” to make a change. Even small reductions in alcohol can lead to better sleep, improved mood, clearer thinking, more energy, and fewer health risks.
As Gillian Cockburn puts it: “It’s not always about counting units. How you feel is reason enough. If your drinking is making you feel tired, anxious, stuck – or just ‘off’, that’s your sign to make a change.”
Tips from Gillian
- Start with a short break
Set yourself a wee challenge, such as 7, 14 or even 30 alcohol-free days. Don’t overthink it. Just give yourself enough time to notice how you actually feel without alcohol in the mix. - Notice the changes
Pay attention to the good things – clearer skin and eyes, less bloated, and more productive mornings. Those small shifts can have a bit impact on how you feel physically and mentally and are signs you’re onto something. - Expect the wobbles
Changing habits take effort. Some days are going to be easier than others. That’s normal. Don’t make the tough moments mean you’re failing—they usually mean you’re growing. - Plan for socialising
“What am I going to tell my friends?” – keep it simple, you don’t owe anyone a big explanation. “I’m taking a break” or “I’m not drinking tonight” can be enough to stop the questions. Bring Your Own Bottle (BYOB) – Alcohol-Free – and plan your exit with a reason to leave early, (“I’ve got a Parkrun in the morning”), if it all gets a bit much. - Focus on what really matters
‘Energy flows where your attention goes’ – If you focus on what you think you’re missing, that’s how you’ll feel. Shift your focus to what you’re gaining and you’ll notice how being fully present and free from alcohol really feels.
Gillian continues: “Whether you’re sober curious or committed to quitting, there’s support out there—and so many reasons to take that first step.”
An Occupational Health Doctor’s Perspective…
Gillian has shared some brilliant tips for rethinking your relationship with alcohol. From a medical point of view, I see another side of the story – the one you don’t always notice yourself.
What We See in the Medical Room
During OEUK, ENG1, and workplace medicals, we sometimes pick up early signs of alcohol-related harm before you feel unwell. Raised blood pressure, abnormal liver function tests, or early weight-related issues can all be silent warnings. Spotting these early means you can make changes while there’s still time to reverse the damage.
The “Morning After” Risk
Even if you feel fine after a night of drinking, alcohol can still affect reaction time, coordination, and concentration for hours afterwards. Offshore, on a rig, or behind the wheel of a truck, that small delay can be the difference between a normal day and a serious accident.
The Hidden Costs of Alcohol
What many people don’t realise is how far-reaching the effects can be:
- Career & earnings: missed shifts, lower productivity, and even failing safety medicals can affect income and opportunities.
- Fertility & hormones: alcohol affects testosterone, oestrogen balance, and reproductive health for both men and women.
- Brain health: over time, alcohol can speed up cognitive decline, leading to memory issues earlier in life.
- Cancer risk: even moderate drinking increases the risk of breast, bowel, and liver cancer – risks that grow over time.
My Message to Workers and Employers
If you’re worried about your drinking, talking to a doctor is not about losing your job – it’s about protecting your health and your future. We’d much rather support you early, before drinking becomes a reason for restricted duties or losing your medical clearance.
Employers can help too by making these conversations normal and confidential, rather than something people fear. Open conversations save accidents, jobs, and lives.
Even small changes – cutting back during the week, taking alcohol-free days, or switching to lower-strength drinks – can improve sleep, energy, mood, and performance at work.
Author Bios
Gillian Cockburn
Gillian is passionate about helping people through their sober journey, sharing her own experience to help. She plays a crucial role in supporting people to change their alcohol habits. As well as running her own alcohol coaching business, Finding You Coaching, she runs an online alcohol-free community, The Bright Side, whilst at the same time helping people change their alcohol and drug use through her role within the 3rd sector.
Contact details:
e: gi*****@*******************co.uk
t: 07909406256
w: www.findingyoucoaching.co.uk
Instagram: @gilliansobercoach
Facebook: Finding you Coaching
Dr Oluropo Adeniyi Adeleke
Dr Niyi Adeleke is an occupational health physician that has supported several organisations in managing health outcomes at work. He has a keen interest in maritime medicine supporting shipping companies, diving companies, harbours and offshore workers in the Northeast of Scotland. Dr Adeleke cofounded Anchor Health Solutions to bring about a professional and friendly services that would encompass a broad range of occupational health needs for customers whilst paying attention to the individual needs of the employees and employers.
Contact details:
e: ad***@*******************ns.com
t: 07909406256
w: www.anchorhealthsolutions.co.uk
Facebook: Anchor Health Solutions
Anchor Health Solutions supports the energy sector and individuals by providing a diverse range of onshore and offshore medicals. As well as undertaking medicals, we have an interest in the overall health and wellbeing of individuals and are keen to encourage our clients to lead a healthy life, making it easier for them to pass their medicals and keep them fit for work.
For more information about OEUK , ENG1, HSE DIVING medicals, or for general enquiries, please get in touch.