It’s fair to say that alcohol and anxiety go pretty hand in hand. Many of us will be more than aware of the term “hanxiety”, waking up in the morning and having this overwhelming fear of “what did I say?” or “what did I do?” last night.
On the flip side, many of us will have had a drink after a long and stressful day at work to try and cope with the situation and turn off in the evening.
It’s like anxiety and alcohol are a part of daily life and cross over all too frequently. But is that ok? Well, no is the simple answer there and it can lead to a pathway of destruction, from struggling to get out of bed with “hangxiety” to severe conditions like addiction. In fact, many people seeking help from an alcohol treatment centre cite their problems with the substance coming down to using it as a coping mechanism for the likes of anxiety and depression.
For anyone who struggles with their mental health, and for those that turn to alcohol, it’s important to understand how the two together work. We take a look at the cycle, something that can easily turn into a very vicious one…
Alcohol Provides Only Temporary Relief
Alcohol acts as a depressant on the central nervous system. By slowing down brain activity, it produces feelings of relaxation, calmness, and reduced inhibitions. In the short term, this can feel like a welcome escape from anxious thoughts or tense emotions. People with social anxiety, for example, may find that alcohol makes it easier to talk to others or feel more confident in group settings.
This is one of the reasons why alcohol is so commonly used as a form of self-medication. However, the relief is fleeting. As the body processes alcohol, its effects wear off, and the brain’s natural balance of neurotransmitters is disrupted, often worsening the very symptoms people were trying to escape.
The Aftermath: Heightened Anxiety
We’ve mentioned “hangxiety” already, but it is a real thing to consider. As alcohol leaves the system, the brain attempts to restore equilibrium, often resulting in a rebound effect. Levels of stress hormones such as cortisol can rise, and neurotransmitters that regulate mood, like serotonin and gamma-aminobutyric acid, are thrown off balance.
This chemical disturbance can cause restlessness, irritability, and a racing heart, symptoms that closely mirror, or intensify, anxiety. For those already prone to anxiety disorders, the aftermath of drinking can be particularly severe, leading to a cycle of drinking to cope with anxiety, only to experience worsening symptoms the next day.
Dependence Can Begin to Develop
Repeatedly using alcohol as a coping strategy increases the risk of dependence. Over time, tolerance develops, meaning larger amounts of alcohol are required to achieve the same calming effect. At the same time, the brain becomes less able to regulate stress and anxiety without the presence of alcohol.
This reliance deepens the cycle: anxiety drives drinking, drinking heightens anxiety, and the individual becomes increasingly dependent on alcohol to function. Breaking out of this loop can be extremely challenging without support.
Social and Psychological Factors
The relationship between alcohol and anxiety is not only biological but also psychological and social. For instance, people with social anxiety may rely heavily on alcohol in social situations, which can prevent them from developing healthier coping strategies. Similarly, those experiencing workplace stress or financial pressures may turn to alcohol for temporary relief, inadvertently worsening their anxiety in the long run.
The stigma associated with both alcohol misuse and mental health struggles can make it difficult for individuals to seek help. Fear of judgement often keeps people silent, allowing the cycle to continue unchecked.
How to Help: Breaking the Cycle
Healthier Coping Strategies
Recognising the link between alcohol and anxiety is the first step towards breaking the cycle. There are many healthier coping strategies that can reduce anxiety without the negative consequences of alcohol. Regular exercise, mindfulness practices, breathing techniques, and adequate sleep all contribute to improved emotional regulation.
Therapy can also be highly effective. Cognitive behavioural therapy, for instance, helps individuals identify and challenge anxious thought patterns while developing new coping mechanisms. For those struggling with both anxiety and alcohol use, integrated treatment that addresses both conditions simultaneously is often the most effective approach.
Building Supportive Environments
Finally, support from friends, family, and employers plays a vital role in managing anxiety and any problems with alcohol. Creating environments where individuals can discuss mental health openly reduces stigma and encourages healthier behaviours.
Social events that do not revolve around alcohol, workplace wellbeing programmes, and accessible mental health services can all help to reduce reliance on drinking as a form of coping.
