Understanding the Link Between Alcohol and Anxiety

Anxiety can make you feel trapped. Your thoughts race, creating constant mental chatter. Your chest tightens, your heart beats faster, and your focus narrows to only the future—and everything that could go wrong. These feelings can seem endless, as if they've become your permanent reality.

While everyone experiences anxiety, prolonged and uncontrollable anxiety may indicate an anxiety disorder. According to the National Institute of Mental Health, approximately 19.1% of U.S. adults had an anxiety disorder in the past year, and about 31.1% will experience one during their lifetime. These disorders can stem from various factors, including genetics, brain chemistry, and life experiences.

Many people turn to alcohol to relieve anxiety, but this often worsens it over time. Let's explore why.

Alcohol and Anxiety: An Overview

Anxiety arises from multiple sources. You might have a genetic predisposition, or life experiences and environment could trigger symptoms. Stressful events like job loss or divorce can also spark anxiety. Other risk factors include depression, alcohol misuse, and chronic medical conditions.

It's common to have a drink to "take the edge off." This temporary relief can lead to relying on alcohol to quiet internal noise—after a stressful day, before social events, or when preparing for presentations. Over time, this habit can create dependency, making you lean on alcohol to manage anxiety.

Additionally, prolonged alcohol use alters brain chemistry, increasing anxiety levels. This creates a difficult cycle that's harder to break than anxiety alone.

Alcohol and Anxiety: Neurotransmitter Imbalances

While alcohol may cause short-term relaxation or sleepiness, habitual use disrupts the brain's delicate chemical balance.

Dr. Deborah Vinall, PsyD, LMFT, explains: "Alcohol temporarily boosts neurotransmitters like GABA, glycine, and adenosine (which reduce anxiety), dopamine (linked to motivation), and serotonin (connected to happiness). However, once alcohol leaves your system, production of these neurotransmitters drops, leaving you more anxious, less motivated, and at higher risk for depression."

Dr. Vinall also discusses "hangxiety"—the increased anxiety during a hangover. "These feelings are worsened by worrying about uninhibited actions while drinking," she says, which can lead to embarrassment or shame.

Alcohol and Anxiety: Withdrawal

Alcohol withdrawal is another major source of anxiety. During withdrawal, uncomfortable symptoms like sweating, shaking, sleep problems, and mood swings emerge. Those dependent on alcohol might drink again to ease these sensations.

While quitting abruptly might seem straightforward, it can be medically risky and intensify withdrawal symptoms. When changing drinking habits, start by gradually reducing intake—cutting back by 10% weekly is a safe beginning.

Alcohol and Anxiety: Early Introductions

People with anxiety often start drinking at a young age due to factors like:

• Untreated mental health issues (social anxiety, depression, PTSD)
• Unsafe living environments
• Genetic factors (family history of alcohol use disorder)
• Lack of coping mechanisms for stress

For teens with these challenges, alcohol becomes a way to self-medicate. Since their brains are still developing, young people are more prone to alcohol dependency, increasing risks like drunk driving, violent behavior, sexually transmitted diseases, and long-term addiction.

Peer pressure and social norms that encourage binge drinking can also lead anxious youth to drink.

Alcohol and Anxiety: Sleep Deprivation

The connection between alcohol, anxiety, and sleep is complex. Anxiety worsens sleep, leading to increased anxiety the next day, which might prompt drinking. Alcohol disrupts sleep, causing more anxiety, and the cycle continues.

Dr. Vinall notes, "Alcohol's impact on the brain and the body's effort to metabolize it reduce sleep quality, decreasing deep sleep and causing restless REM sleep and wakefulness." This explains why you feel unrefreshed in the morning.

Dr. Harold Hong, a board-certified psychiatrist and Medical Director of New Waters Recovery, adds, "Because alcohol is a diuretic, it leads to frequent bathroom trips. These sleep disruptions can worsen anxiety symptoms."

Important Points To Keep in Mind

The relationship between alcohol and anxiety is complicated. Dr. Hong emphasizes that some people are more vulnerable to alcohol dependency. "Those with a family history of alcoholism, mental health issues like depression or anxiety, or trauma history face higher risks," he says.

"If you or someone you know struggles with alcohol use, seek professional help," Dr. Hong advises. "A qualified healthcare provider can create a personalized treatment plan, including inpatient or outpatient care, therapy, support groups, lifestyle changes, medications, and other measures for a safe recovery."

Tips To Cut Back on Alcohol Use

Reducing alcohol may not cure anxiety, but it can significantly ease symptoms. Many users report better mental health and reduced anxiety as key benefits of cutting back.

Here are foundational steps to start reducing alcohol intake:

• Set personal limits and stick to them
• Alternate alcoholic drinks with non-alcoholic options
• Avoid situations that trigger excessive drinking
• Find new hobbies and activities that don't involve alcohol

When you join Quitemate, you'll get a structured, science-backed program to help reduce alcohol consumption. Features include a Drink Tracker, daily readings, community support through forums and meetings, and more! With our AI feature, you can ask questions anytime—from mocktail recipes to craving management.

Even small changes in drinking habits can greatly improve mood and health. Take that first step toward a life where you can be your best, most vibrant self.