Alcohol is a substance with a profound effect on the brain – particularly on the regions responsible for self-regulation, planning, and impulse control. Many people experience that they «cannot think clearly under the influence of alcohol» or that they make decisions they would never make sober. In my practice for psychological counseling and coaching, Daniel Buff, I frequently work with clients who are familiar with precisely this phenomenon: the difficulty of controlling impulses while consuming alcohol.

In this article we will examine:

  1. the neurobiological mechanisms behind reduced impulse control under the influence of alcohol
  2. psychosocial influencing factors
  3. specific strategies for strengthening impulse control during alcohol consumption
  4. how counselling, coaching and interventions in my practice (Daniel Buff – Practice for Psychological Counselling & Coaching) can support this

1. Neurobiology: How alcohol interferes with the control system

Effects on the prefrontal cortex and inhibitory systems

The prefrontal cortex (frontal lobe) is the control center for executive functions such as impulse control, decision-making, and inhibition. Alcohol inhibits the activity of this region, thereby lowering inhibitions and making it harder to consciously control impulses. 

Furthermore, alcohol increases GABA receptors (inhibitory) and inhibits NMDA receptors (excitatory), thereby disrupting the balance in the brain. 

Dopamine, reward system and relapse behavior

Alcohol activates the dopamine system (the «reward system») and increases positive feelings in the short term. This dopamine surge can intensify cravings and promote impulsive behavior. 

Prolonged alcohol consumption alters receptors and neurotransmitter balances, which in turn can further weaken the ability to self-regulate. 

One study shows, for example, that in people with alcohol addiction, the enzyme PRDM2 is reduced in the frontal lobe, which is associated with impaired impulse control. 

Tolerance & withdrawal: additional strain on control

With increasing alcohol consumption, tolerance develops – meaning the effects of alcohol diminish, and larger quantities are needed. Furthermore, withdrawal phases can lead to restlessness, agitation, and fluctuating impulse control. 

2. Psychological & social influencing factors

Besides biology, there are numerous psychological and social factors that further challenge the ability to control impulses when consuming alcohol:

  • Impulsivity as a personality trait : People with higher impulsivity are more likely to act spontaneously and without sufficient reflection – a risk factor for excessive alcohol consumption. 
  • Stress, emotions, and coping : People experiencing stress, anxiety, or insecurity often use alcohol as a coping strategy. Impulse control is already weakened in emotionally stressful situations – alcohol exacerbates this. 
  • Social and cultural norms : In many circles, alcohol consumption is socially accepted or even encouraged. Peer pressure, ritualization, and societal expectations increase the risk of impulsive consumption.
  • Perfectionism, self-criticism, and loss of control : Perfectionistic people tend to be particularly hard on themselves. When self-control breaks down, a vicious cycle begins in which shame, pressure, and renewed impulsive drinking intensify. 
  • Conditioned automatisms : Over time, certain triggers (e.g., stress, specific places, social situations) can evoke behavioral patterns that automatically lead to alcohol consumption.

3. Strategies for strengthening impulse control during alcohol consumption

Even though alcohol has a biological effect, that doesn’t mean we are completely powerless. With targeted strategies, impulse control when consuming alcohol can be improved:

A. Awareness and Mindfulness

  • Self-monitoring & diary keeping : Record in an alcohol diary when, how much and in what context you drink.
  • Mindfulness exercises : Meditation, body scan, breathing techniques strengthen the ability to recognize impulses early and pause.
  • Reflection breaks : Take a short break before each drink (e.g., breathe deeply in and out for 60 seconds) – sometimes this pause is enough to prevent impulsive drinking.

B. Behavioral strategies & environmental design

  • Set limits & define standard rules : e.g. only two drinks per event, no drinking on an empty stomach, alternate drinking with water.
  • Change the environment : Make alcohol harder to access or less present – ​​e.g., keep less of it at home, no stock in the refrigerator.
  • Plan alternative activities : sports, walks, hobbies – when pleasant alternatives are available, the temptation decreases.
  • Emergency plan : If the urge becomes strong, have a plan in advance (e.g., «I’ll call a friend / I’ll go for a walk / I’ll drink water»).

C. Training of executive functions

  • Cognitive exercises : Working memory and inhibition tasks (e.g., Go/No-Go exercises, Stroop tests) train the ability to suppress impulsive reactions.
  • Delay techniques : «If-then» plans (e.g., «If I have finished the first glass, I will wait 10 minutes before deciding to drink more») help to reduce immediate impulsive behavior.
  • Use a reward system : Reward yourself for achieving goals (e.g., alcohol-free days, controlled drinking) – this strengthens motivation and positive feedback.

D. Therapeutic-coaching Interventions

  • Motivational Interviewing : Promoting intrinsic motivation, resolving ambivalence, and planning steps for change.
  • Behavioral therapy / cognitive therapy : Identification and modification of dysfunctional thought patterns («I can’t stop anyway») and automatic thought patterns.
  • Role work / visualizations : In coaching or consulting, alternative action scenarios and inner guiding principles are developed to strengthen action-guiding impulses.
  • Group programs & self-help : Exchanging experiences with other affected individuals, sharing strategies and providing support can help stabilize impulse control.

4. Impulse control in alcohol consumption – role and services offered by the practice of Daniel Buff

In my practice for psychological counseling & coaching – Daniel Buff – I combine scientific findings with individual interventions to help people actually strengthen impulse control when consuming alcohol.

My holistic approach

  • Diagnostic analysis : Together we examine drinking patterns, triggers, inner beliefs and individual risk factors.
  • Education & Psychoeducation : I explain in an easily understandable way how alcohol and neurochemistry affect impulse control – knowledge strengthens self-efficacy.
  • Individually tailored strategies : Whether mindfulness, cognitive training, emergency plans or visualization exercises – we use the tools that fit your life situation.
  • Coaching & Support : I support my clients through change processes, setbacks, motivational phases, and remind them of progress.
  • Sustainable stabilization : It’s not just about short-term control, but about establishing a stable lifestyle in which alcohol does not take control.

Trending topics and keywords that influence my work

  • Mindfulness Coaching
  • Self-efficacy & resilience training
  • Digital detox & conscious consumption
  • Emotion regulation & stress management
  • Resource-oriented coaching

These terms help ensure that my practice is not only effective in traditional consulting fields, but also remains up-to-date and relevant in the current therapy context and in the coaching field.

5. Frequently Asked Questions (FAQ)

Here are up to seven frequently asked questions that often arise regarding impulse control when consuming alcohol:

  1. Why can some people control their impulses when sober, but not under the influence of alcohol? The neuronal inhibition and damage to executive functions caused by alcohol significantly weaken control after the fact – just because one can act thoughtfully and rationally when sober does not mean that this ability remains intact under the influence of alcohol.
  2. Is it possible to learn to control impulses despite alcohol? Yes – through targeted strategies such as mindfulness, emergency plans, training exercises and coaching, impulse control patterns can be stabilized, even if complete control is not always achieved.
  3. When is professional support advisable? If repeated losses of control occur, daily life suffers, feelings of guilt or shame predominate, or relapses are frequent – ​​then professional support is recommended.
  4. Is complete abstinence always more helpful than controlled drinking? Not necessarily – some people benefit from a controlled drinking model, especially when complete abstinence is unsuitable or undesirable. However, controlled drinking is often more difficult and requires good impulse control and support.
  5. How quickly are changes noticeable? Some clients report more control after just a few weeks (through mindfulness and behavioral training) – for others it takes months to establish stable changes in the brain.
  6. Can coaching/psychological counseling really help? Yes – because coaching and counseling offer individual strategies, provide feedback, maintain motivation, and offer support during setbacks. In Daniel Buff’s practice, we work precisely with this integrative approach.
  7. Are there risks or limitations to these approaches? Yes – in cases of severe addiction, health problems, or withdrawal symptoms, accompanying medical treatment is often essential. Coaching and psychological methods then complement the medical care.

Conclusion

Impulse control during alcohol consumption is a complex interplay of neurobiology, psychology, and social environment. Under the influence of alcohol, the balance in the brain shifts in favor of unreflective impulses – particularly in neurally sensitive areas such as the prefrontal cortex and the dopamine system.

But there is hope: Through targeted strategies, executive function training, conscious behavioral plans, and professional support, stable control mechanisms can be strengthened. In my practice for psychological counseling and coaching – Daniel Buff – I offer precisely this support: thorough diagnostics, coaching tailored to your needs, and sustainable guidance on your path to greater self-determination and quality of life.

If you are interested in learning more or scheduling a consultation, please feel free to contact me. Together, we can develop strategies to make impulse control when consuming alcohol not just an ideal, but a realistically achievable goal.