Could quitting drinking reduce anxiety

There is a widely held belief in cultures that drink alcohol that it helps us to relax. Many people drink regularly, believing that it helps their anxiety.

Alcohol does seem to be a quick route to relaxation: it causes our thoughts to slow down, our body to feel more relaxed, and gives us a temporary escape from our worries. And yet, as you've probably noticed yourself, the day after drinking, we experience a spike in anxiety. 

So what is alcohol actually doing to our bodies and brains? And are a few hours of escape actually worth the long-term effects on our mental health?

The effects of alcohol on our well-being

Alcohol's relaxing effect only lasts about 20 minutes

That feeling of relaxation or buzz is about 20/30 minutes before it wears off. This is one of the reasons you might find yourself reaching for another drink even if you'd only planned to have one. With each drink, the effect wears off again, and we want to have more. The more we drink, the more negative side effects we experience. It's long-term suffering for a very short-term gain.

Alcohol disrupts your brain chemistry 

In our brain, the neurotransmitters GABA and glutamate are perfectly balanced. GABA slows down brain activity, which creates feelings of calm and relaxation. Glutamate is essential for learning, memory and keeping you awake. As you drink, GABA increases and glutamate decreases, which gives you a temporary feeling of relaxation.

But as your body processes the alcohol and the artificial calming effects wear off, your brain tries to get back into balance. GABA decreases and glutamate increases, which makes you feel anxious, sensitive and irritable – i.e. the opposite of what you wanted to feel when you picked up that first drink.

Even a small glass of alcohol messes up your sleep

Many people think alcohol helps us sleep, but in fact, it acts like a sedative, putting you into a deep sleep and preventing your brain from going through the different sleep cycles it needs. Just one drink for a woman and two drinks for a man can decrease sleep quality by 24% according to The Sleep Foundation.

The cost the next day

Alcohol has a huge impact on our bodies and brains, meaning that the day after drinking – or even in the early hours of the morning – we experience:

• agitation and anxiety due to increased glutamate
• increased stress hormones adrenaline and cortisol
• a racing heart and dizziness due to dehydration
• irritability and low mood caused by poor sleep

All of these compounds make users feel anxious and depressed the following day, and even several days after. You may notice that the anxiety and tiredness, in particular, last longer the older you get.

The long-term effects of drinking, even moderately

Drinking any amount of alcohol, even if you consider it to be in low amounts, will have a negative impact on your mental health. If you drink regularly, your body never has the chance to properly recover and get back into balance, so you will always be experiencing a degree of stress, anxiety and low mood. Over time, this decreases your resilience and ability to cope with stressful circumstances. Even small problems become difficult to deal with. 

Alcohol withdrawal also creates a craving for itself. If you are drinking every few days, even a small amount, a lot of that feeling of relief and relaxation you're experiencing is in fact the relief from answering the craving. This is because drinking alcohol relieves the symptoms of alcohol withdrawal! But of course, that then puts you in a very risky position of getting stuck in the cycle of regular alcohol use. You end up drinking alcohol to manage the physical and mental symptoms caused by alcohol in the first place. 

Taking a break from alcohol will reduce your anxiety

If you experience anxiety, the best thing you can do is to take a break from alcohol and see what difference it makes. The break needs to be at least a month, but ideally longer. The longer you can go without it, the better chance your body has of recovering. This includes getting your sleep back on track, which can often take time if you've been drinking regularly for years. 

During this time, really think about your nutrition so you can help your body heal. Make sure you eat protein with every meal, plenty of whole foods (rather than ultra-processed foods) and drink lots of water. 

Really notice the difference in your anxiety when you don't drink alcohol. You could keep a journal during this time so you can keep track of the changes. After this period, consider whether you really want to go back to drinking if you feel much better without it.

What really helps you feel calm and relaxed?

Another helpful practice is to consider what helps you feel relaxed, and doesn't have the negative consequences alcohol does. You might think about people, situations and activities where you feel truly safe. This might be:

• spending time with loved ones who you can really be yourself with
• going for a walk with a good friend
• being in nature
• spending plenty of time outside each day
• exercising
• meditating 
• getting a good night's sleep
• playing with pets
• watching your favourite comedy programme

How could you bring more of these into your life? What could you turn to to soothe your anxiety instead of drinking alcohol? 

How to take a break or quit

You might be reading this thinking: 'I know alcohol makes me anxious, but I don't know how to quit.'  If so, you're not alone. In fact, years ago, that was me too. I tried using willpower and couldn't go longer than a few days without drinking. Then I discovered a radical new approach that used self-compassion and curiosity rather than willpower, restriction and rules. I now have true freedom because I have no desire to drink. Quitting drinking completely transformed my mental health, and my anxiety is virtually non-existent. 

Working with a sober coach can support people who want to get back control of their lives and quit drinking for good. A sober coach will help you explore the reasons you're drinking and how you can meet your needs without alcohol. If you're ready to begin your journey, please do reach out to a professional.