Unwinding with Intention: Exploring the Relationship between Alcohol and Anxiety
Raise your hand if you’ve ever reached for a glass of wine after a long day, hoping it will melt away the stress and anxiety clinging to your shoulders. We’ve all been there. In fact, studies show that many people use alcohol as a coping mechanism for anxiety. But here’s the truth: while that first sip might feel like a warm hug, the reality is alcohol and anxiety are not exactly BFFs.
Think about it. Sure, the initial buzz might temporarily numb the worry swirling in your mind, but what happens after the glass is empty? Often the anxiety rebounds, sometimes stronger than before, leaving you feeling drained and restless. Sound familiar?
If you’re nodding your head, you’re not alone. This blog is for you - the one looking to understand how exactly “unwinding” turns into “hangxiety” literally overnight. Or you - the sober-curious one, navigating a world that sometimes feels overwhelming.
In this blog, let’s explore the complex relationship between alcohol and anxiety, debunk the myth of “relaxation in a bottle” and explore the idea of intentional drinking. I want to empower you to lean into what you want your relationship with alcohol to be as we walk through this blog together.
The Relationship Between Alcohol and Anxiety
Think about it: have you ever felt more on edge, jittery, or even panicky after a night of drinking? That’s not your imagination. It’s your brain struggling to adjust to the rollercoaster ride of chemical changes induced by alcohol.
The reality is, alcohol initially acts on our brain chemistry by lowering inhibitions, making us feel less tense and more carefree. This is why we often loosen up and feel more social after a drink. Makes much more sense, right?!
As alcohol continues to metabolize and wear off, it starts to disrupt the delicate balance of neurotransmitters in our brains, including those feel-good chemicals like serotonin, crucial for mood regulation. Our brain chemistry goes into overdrive trying to compensate, which explains why you might feel more anxious than you did before you started drinking. Not to mention jittery and even depressed the next day (hello, hangxiety!). Plus, let’s not forget the physical effects: dehydration, disrupted sleep, and blood sugar fluctuations - all of which can further exacerbate anxiety.
We all have different tolerance levels and responses to alcohol. You know yourself best. I personally can have a few drinks and feel fine, but once I go past that point, the hangxiety (and actual hangover) is pretty inevitable. I have clients and friends who will feel anxious the next day after just one drink, and for them, it makes most sense to skip drinking all together.
Intentional Drinking: Your Guide to Enjoyment & Well-being
Relying on alcohol as a coping skill to dull your anxiety isn’t the most helpful, but that doesn’t mean you can’t or shouldn’t have it. Enter the concept of intentional drinking - a game-changer in your relationship with both alcohol and anxiety.
Shifting the Mindset:
Let’s face it: a lot of us grew up with parents “needing” a drink after the end of a long work day, so it can feel like having a glass of wine is how it’s supposed to be. But what if we reframed that narrative? Instead of drinking to cope with stress or anxiety, we can choose to enjoy a drink as part of a social experience or for genuine pleasure.
The shift in mindset is at the heart of intentional drinking, also known as mindful drinking. It’s about asking yourself, “What feels good to me today?”. While you should be approaching each part of your life by asking yourself that question, let’s work to understand what that could mean for you and your drinking journey.
Set your intentions:
Knowing your intention helps you make mindful choices throughout the evening, leaving alcohol as an accessory rather than a go-to crutch or pressure. Ask yourself
Why? Think about the reason you may or may not want a drink. Are you celebrating, socializing, or simply trying to de-stress? Knowing your “why” helps you set boundaries.
How much? Once you have your why, decide on a limit. You know yourself best, and most of us have a sweet spot when it comes to alcohol. Maybe it’s two drinks, because once that third one is gone, you know that the hangxiety will be so real the next day.
What’s the desired outcome? Knowing your end goal helps you make mindful choices. Genuinely enjoying trying new beers at a brewery with dinner has a different outcome than giving into the peer pressure from your friends to keep drinking and taking shots.
Mindful Consumption:
Now, let’s talk about how to enjoy that beverage in a mindful way.
Pace yourself: Sip slowly and enjoy the flavor. Remember, you can choose what your intention is with this drink.
Become curious and cultured: With each drink, get curious. Research and ask questions - Where did this wine come from, and how was it made? How long was this bourbon aged in a barrel, and how does that affect its taste? What did the bartender put in this cocktail to make it so dang yummy?
Hydrate: Water is your friend, here! Ordering water in addition to your drink allows you to have another drink option and to help you pace yourself.
Eat before and while you drink: Food slows down the absorption of alcohol, decreasing spikes in your blood sugar that can worsen anxiety.
Listen to your body: Remember when we asked ourselves earlier, “What feels good to me today”? Keep this in mind as you socially drink. Each of your friends has a different intention, so stick to what feels right to you - listen to your body signs, your intuition, and don’t be afraid to say “no”.
Know your triggers: Identify situations where you’re more likely to drink more than you want to, and plan alternative coping strategies. The constant offerings of jello shots, tequila shots, and beer might be too much to consistently say no to. So maybe instead of tailgating at that spot for the entire pre-game, try rotating throughout or showing up later to have fewer boundaries to set!
Celebrate all wins: You deserve to celebrate your big and small wins! Maybe you said no to a third drink at dinner with friends last night. Or, you added water to your night out shenanigans with friends on Saturday. You don’t have to ONLY celebrate no alcohol wins!
Beyond the Buzz:
Maybe you’ve gotten this far and have realized that alcohol has become more of a crutch than you want it to be. I’m here to tell you to be gentle with yourself and to give you a little nudge to try an alternative before immediately reaching for a drink to de-stress.
Here are some alternatives to explore:
Exercise: Physical activity releases endorphins, natural mood boosters that combat anxiety and promote feelings of well-being.
Meditation: Mindfulness practices like meditation can help manage stress, quiet the mind, and cultivate inner peace.
Creative pursuits: Whether painting, writing, or playing music, engaging in creative activities can be incredibly relaxing and fulfilling.
Spending time in nature: Immersing yourself in nature can significantly reduce stress and anxiety, offering a sense of calm and rejuvenation.
Connect with loved ones: Meaningful social connections are vital for emotional well-being. Spend quality time with friends and family who uplift and support you.
But here’s the key takeaway: the journey isn’t about shaming or deprivation. It’s about understanding the relationship between alcohol and anxiety, making informed choices that align with your values and well-being, and discovering alternative, sustainable ways to unwind and thrive. Remember, you deserve to feel good, and you have the power to choose how you unwind and manage your anxiety.
Hangxiety Hacks: Bounce Back with Kindness
So, you indulged a little more than you planned, and now the dreaded hangxiety is knocking at your door. Don’t worry, we’ve all been there. Did you know that women and young adults with pre-existing anxiety are especially prone to hangxiety? It all makes sense now, right?! Here are some ways to quiet that negative voice in your head and kick hangxiety to the curb.
Self-Compassion is Key: Instead of beating yourself up, remember this: You’re human. Everyone makes choices that sometimes lead to unintended consequences. Instead of dwelling on the past, shift your focus to feeling better in the present. Forgive yourself, let go of any guilt you might be carrying, and focus on nurturing your body.
Hydration & Nourishment:
Your body is dehydrated and depleted after a night of drinking. The first step to feeling better is rehydration. Drink plenty of water throughout the day, and consider electrolyte-rich drinks to replenish lost minerals. Don't skip meals! Nourish your body with healthy, easily digestible foods like fruits, vegetables, and whole grains. These will provide essential vitamins and nutrients to help you recover.
Movement & Mindfulness: Gentle movement can do wonders for hangxiety. Take a walk in the fresh air, do light stretching, or try a gentle yoga session. These activities will help get your blood flowing, release endorphins, and clear your head. Mindfulness practices like meditation or deep breathing can also help ease anxiety and promote relaxation.
Laughter is the Best Medicine: Sometimes, a good dose of laughter is the best way to distract from those negative hangxiety thoughts and feelings. Watch your favorite funny movie, listen to a stand-up comedy podcast, or spend time with loved ones who make you laugh. Laughter can boost your mood, reduce stress, and improve your immune system.
Building Sustainable Well-being: You are in Charge!
We’ve explored the complex relationship between alcohol and anxiety, delved into the power of intentional drinking, and equipped you with hangxiety hacks. But remember, this journey is personal, and this blog is just a starting point, a resource to guide you.
Maybe you’re curious about the link between alcohol and your anxiety, wondering if it’s impacting your overall health. Perhaps you’re sober-curious or interested in intentional drinking. Whatever your questions or challenges, know this: you’re not alone. Talking openly about your experiences or seeking a professional if you need additional help managing or navigating your relationship with alcohol can be incredibly empowering steps towards building a healthier, happier you.
Ultimately, you deserve to feel good and have control over your choices, both regarding alcohol and your overall well-being. Embrace the journey to self-discovery, the power of mindful choices, and the knowledge that you have the strength to create a life that truly nourishes you, one mindful choice at a time.
If you are struggling with your relationship with alcohol, SAMHSA’s National Helpline, 1-800-662-HELP (4357) is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
