Many people turn to alcohol to cope with stress and anxiety, believing that a drink or two can help them relax. While alcohol might offer short-term relief, it often worsens anxiety in the long run. Understanding the relationship between alcohol and anxiety is key to making informed decisions about drinking and mental health.
How Alcohol Affects Anxiety
1. The Temporary ‘Calm’ Effect
Alcohol is a depressant, which means it slows down brain function and can create a temporary feeling of relaxation. This is because alcohol enhances the effects of GABA (gamma-aminobutyric acid), a neurotransmitter that helps you feel calm.
However, as alcohol leaves your system, your brain chemistry rebounds, often leading to increased anxiety and stress—this is known as rebound anxiety.
2. The Hangover Anxiety (‘Hangxiety’) Effect
Many people experience heightened anxiety the day after drinking, even if they didn’t drink excessively. This is due to:
Dehydration and nutrient depletion
Increased cortisol levels (the stress hormone)
Disrupted sleep affecting emotional regulation
Alcohol withdrawal effects as the body processes the substance
For those prone to anxiety, this can create a vicious cycle—drinking to reduce stress but experiencing even more anxiety later.
3. Alcohol and Panic Attacks
Excessive alcohol use can trigger panic attacks by disrupting neurotransmitter balance. When alcohol wears off, the body goes into a heightened state of alertness, which can lead to:
Rapid heart rate
Increased sweating
Feelings of fear or doom
Shortness of breath
For people with existing anxiety disorders, alcohol can make symptoms significantly worse over time.
Why Alcohol Can Lead to Long-Term Anxiety
Over time, using alcohol to manage stress can lead to:
Increased tolerance (needing more alcohol to feel relaxed)
Greater reliance on drinking to cope with anxiety
Higher risk of developing alcohol dependence
Worsened overall mental health as natural coping mechanisms weaken
Healthier Ways to Cope with Anxiety
If you rely on alcohol to manage stress, here are alternative strategies:
Breathing Techniques – Deep breathing exercises can reduce anxiety in minutes. Try the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8).
Exercise & Movement – Regular physical activity naturally boosts endorphins and lowers stress hormones.
Mindfulness & Meditation – Practices like meditation help rewire the brain’s response to stress.
Limit Caffeine & Sugar – These stimulants can make anxiety worse and increase restlessness.
Improve Sleep Quality – Poor sleep increases anxiety levels. Set a consistent bedtime and create a relaxing nighttime routine.
Seek Professional Help – If anxiety is interfering with daily life, consider talking to a therapist or seeking guidance from mental health professionals.
While alcohol might seem like a quick fix for anxiety, it often causes more harm than good. Understanding the long-term impact of drinking on mental health can help you make informed decisions about how to manage stress in healthier ways.
If you’re struggling with anxiety and alcohol use, Reset My Future offers personalised support to help you find sustainable solutions. Book a free consultation today to explore your options.
