Does Drinking Alcohol Increase Stress Levels?

Many people who suffer from anxiety use alcohol as a coping mechanism, due to its perceived relaxing effects. 

While this may be an effective solution in the short term, it can quickly become counterproductive because of the hangovers and other ill effects of heavy drinking.

We’ll dive into alcohol’s effects on anxiety and stress below. 

Alcohol and stress

Alcohol often induces feelings of relaxation and euphoria -- at first. But there are downsides.

Alcohol disrupts the delicate balance of neurotransmitters in the brain, which are responsible for regulating mood. By numbing emotions and dulling your perception of your problems, alcohol may provide temporary relief from stress. However, as your body metabolizes the alcohol, the depressant effects fade, often leading to a rebound effect: a spiking of stress and anxiety levels.

Moreover, chronic drinking can skew your stress response system, including the hypothalamic-pituitary-adrenal axis. Prolonged activation of the HPA axis due to alcohol consumption can throw levels of cortisol, the primary stress hormone, out of whack, causing you to feel even more anxious and irritable.

Alcohol and mental health

Heavy use of alcohol is also linked to various mental health disorders, including depression and anxiety.

The cycle of stress and alcohol consumption can become self-perpetuating: stress triggers the urge to drink, which brings temporary relief, which is followed by a resurgence of stress once the effects wear off. 

The irony is that people with mental health problems who turn to alcohol as a form of self-medication may well be worsening their symptoms in the long run.

Tips for drinking less and reducing stress

If you tend to rely on alcohol to cope with stress, consider trying healthier ways to unwind.

• Practice mindfulness. Engage in mindfulness-based activities such as meditation, deep breathing exercises, and yoga to reduce stress and foster emotional well-being.
• Get help. Build a strong support network of friends and family, who can provide guidance and encouragement when the going gets rough.
• Find healthier ways of coping like exercising, pursuing a hobby, or spending time in nature.
• Try alternatives to alcohol. Many alcohol-alternatives, like THC drinks or kava, can help relieve stress. These alternatives also help you relax without the negative side effects of alcohol, such as high sugar content and hangovers.
• Set limits. If you do choose to drink alcohol, imbibe in moderation. Set clear limits on how much you will drink and stick to them. Avoid using alcohol as a crutch to cope with difficult emotions or situations.
• Practice adequate self-care. Get enough sleep, eat healthy, and exercise regularly. All of these things will improve your well-being and help you cope better with stress.

Alcohol is not an effective long-term solution for stress management. Using alcohol every once in a while, to cope with stress is no big deal. Once it becomes a crutch though, you should seek alternative stress management strategies.