Like it or not, binge culture is a huge part of our lives, a central part of student life. There’s an expectation and pressure to consume enough alcohol or drugs to sedate a small horse when you’re partying – or else you’re ‘no fun’.

Maybe it’s because we think we’re indestructible during our university years or perhaps binging is the easiest way to make friends, or shake off the intense pressure that comes with assessments and exams.

But it’s easy to forget just how dangerous binging on alcohol and drugs can be. In the short term it can lead to hospitalisation and in the long-term, serious physical and mental health issues or fatality.

The good news is you don’t have to join in. With the right preparation, you can avoid uni’s binge culture all together. Here’s how.

Re-Program Your Thinking

Start by reconsidering some of your habits. Usually get smashed at house parties? Try something new. Go easy on the goon punch and talk to friends or enjoy the music instead. There’s a 100 per cent chance you’ll thank yourself the morning after.

If you’re feeling stuck, set yourself a challenge. There are loads of apps focused on guiding you to build new habits or kick old ones, so have a look for one that suits you. Or, join a cause like Dry July or Ocsober to raise funds for charity at the same time. Win-win. 

Swap Out Toxic Environments For New Hobbies 

There are certain places and events during uni life notorious for encouraging binge behaviour and this can mean trouble. Look out for pub crawls, after-parties, 21sts, music festivals and even on-campus event…

These places are generally full of peer-pressure and there’s no reason to put yourself through that. Skip this one out and do something else instead, or change your role so you can avoid binging; volunteer to be the designated driver (your friends will love you for it!), DJ or host instead.

Communicate Openly With Your Friends About It

Although you might not see it as the height of coolness, chances are that if you communicate your decision clearly, it will be respected. Putting your choices first in the face of peer pressure can be a hard thing to do and most people will admire your strength.

Telling friends that you don’t want to take drugs or drink to excess will also make the ride much smoother. It will stop awkward questions and make sure you have someone to back you up if you ever need it.

Rediscover Your Passions

Imagine if you gained back all the hours you spent drunk, high or hungover. They’d definitely add up. Now imagine what you could do with that time instead! Read books, meditate, start on assignments, spend time with friends or family… the list goes on.

Choose something you’ve always wanted to try, or maybe something you used to like. It could be making art, playing a sport, writing poetry, cooking, recording a podcast, etc. Now swap binging for the new hobby for one month. If money is an issue, use the cash you’d previously spend on drugs or alcohol to fund it.

It’s likely you’ll realise how much more you enjoy it and that your mind and body feel better as well. 

Ask For Help

Binge drinking and drug abuse can have serious consequences. Although difficult, it’s important to consider why you’re making these choices.

If you think that substances are negatively impacting your life, ask somebody you trust for help. We’re lucky to have many great mental health services available for young people including Lifeline, beyondblue, Headspace and ReachOut’s NextStep support.

Olivia Stanley is a Journalism and International Studies student at UTS. She keenly consumes avocados as an act of generational economic rebellion and is passionate about wom*n.