In many cultures, alcohol is deeply embedded in social rituals, celebrations, and daily routines. For those living in a new expat lifestyle, such as in Portugal, where the atmosphere is reminiscent of a holiday, the line between habitual drinking and addiction can blur. While enjoying a glass of wine with dinner or at a social gathering can be delightful, it can also lead to a silent progression from habit to addiction, laden with secrecy and shame that significantly affects both the individual and their loved ones.

For expats in Portugal, the allure of wine is hard to resist. The country is renowned for its vineyards and rich wine culture, making it common to enjoy local varieties as part of daily life. This laid-back lifestyle can create an environment where drinking becomes normalised and even expected. In social settings, alcohol flows freely, reinforcing the idea that drinking is a part of leisure and enjoyment.

Initially, drinking may start as a way to adapt to the new culture, socialise, or unwind after a long day. However, what may begin as a harmless habit can gradually morph into a reliance on alcohol for relaxation and socialization. This transition often occurs quietly and insidiously.

The progression from habit to addiction is rarely abrupt; instead, it often unfolds slowly. Early stages may involve increased tolerance, where more alcohol is needed to achieve the desired effects. What was once a glass of wine with dinner may evolve into multiple glasses or drinking in situations where it was previously avoided, such as during the daytime or alone.

The shift may show as:

1. Escalating Dependence: Individuals may rely on alcohol to cope with daily stressors, leading to habitual consumption.

2. Emotional Regulation: Many use alcohol to manage emotions, creating a dependency where it becomes the primary coping mechanism.

3. Denial and Minimisation: Individuals often downplay the frequency or quantity of their consumption, hindering recognition of the problem.

4. Secrecy and Shame: As addiction progresses, individuals may hide their drinking habits from friends and family, leading to feelings of shame and isolation.

5. Isolation: As addiction takes hold, individuals may withdraw from loved ones and social activities that do not involve drinking, exacerbating feelings of loneliness.

The Role of "Dry January" and Moving Forward: Establishing Controlled Drinking

Initiatives like "Dry January" can serve as a valuable opportunity to reset one’s relationship with alcohol. This month-long commitment to abstain from alcohol allows individuals to evaluate their drinking habits and recognise how alcohol affects their lives. Participants often notice improvements in physical health, sleep, and mood, which can be a catalyst for change.

After Dry January, individuals can take proactive steps to establish a healthier relationship with alcohol:

1. Set Clear Goals: Define what controlled drinking looks like for you, such as limiting the number of drinks per week.

2. Mindful Drinking: Pay attention to how much you drink and savor the flavors, recognising when you feel satisfied.

3. Identify Triggers: Be aware of situations or emotions that lead to excessive drinking and develop strategies to cope.

4. Keep a Drinking Journal: Documenting your drinking habits can provide insight and help you stay accountable.

5. Seek Support: Engage in support groups or talk to friends and family about your commitment to controlled drinking.

6. Explore Alternatives: Consider non-alcoholic beverages that can be enjoyable in social settings, reducing the pressure to drink.


Recognising the signs of addiction, fostering self-awareness, and seeking support are crucial steps toward improvement. Initiatives like Dry January provide a valuable reset point, encouraging individuals to reflect and establish healthier drinking habits. While the journey may be difficult, change is possible, and a fulfilling life free from the constraints of addiction awaits those who embrace the path to recovery. Through awareness, support, and a commitment to change, individuals can reclaim their lives, restore their relationships, and transform what was once a habit into a story of resilience and hope.

Recognising that recovery is a process, with ups and downs, is essential in creating a sustainable path forward. Embracing this journey with patience and compassion can lead to lasting change and a brighter future.

Author

Jelena Pal, a clinical psychologist originally from Germany, spent a significant part of her life in the United States, where she lived cumulatively for ten years. During this time, she pursued her passion for understanding the human mind and behavior, earning a Bachelor of Arts in Psychology and Sociology, followed by a Master of Arts in Clinical Psychology and serving many clients. She now brings her expertise to the Algarve, where she is dedicated to providing compassionate and insightful support for those seeking to enhance their well-being. Whether you are seeking support for anxiety, depression, relationship issues, or personal growth, she is serving you online, at home, or at the Family Medical Centre in Vale do Lobo (palmentalhealthalgarve.com; family-medical-centre.pt).

Jelena Pal