Understanding Alcohol's Emotional Roller Coaster

Have you ever felt like you're on an emotional roller coaster when you drink alcohol? That initial drink might make you feel amazing, but by the end of the night, you could feel completely drained. This experience is common. While alcohol can provide a temporary happiness boost, it often wreaks havoc on our mental health over time.

In this article, we'll explore how alcohol affects your emotions and mental well-being. We'll also share practical steps to help you regain control over your drinking habits.

Why Does Alcohol Make You Feel Good Initially?

Alcohol's initial pleasant effects come from your brain's reward system. When you start drinking, your brain releases dopamine—the "feel good" neurotransmitter. This creates a temporary sense of euphoria, relaxation, and happiness.

However, as your body processes the alcohol, you typically experience a crash. Alcohol is a depressant that disrupts your brain's delicate balance of neurotransmitters, affecting your feelings, thoughts, and behavior.

While alcohol can produce short-term happiness and excitement, these feelings quickly fade. Chemical changes in your brain can soon lead to negative emotions like anger, depression, or anxiety—regardless of how you felt before drinking.

Can Drinking Actually Improve Mental Health?

Given the immediate boost alcohol provides, you might wonder if it can improve mental health. However, your brain's reward system operates on a delicate balance. While alcohol offers temporary pleasure, it often has negative long-term consequences for mental health.

Alcohol and Depression

Regular heavy drinking is linked to depression symptoms and can even trigger its onset. Studies show that persistent, excessive drinking increases your risk of developing major depressive disorder. It can also worsen pre-existing depression.

Binge drinking—defined as four or more drinks for women or five or more for men in one sitting—is particularly harmful. Research indicates binge drinkers are more likely to experience depressive symptoms. Interestingly, people with depression who regularly drink alcohol often feel better within weeks of stopping.

Alcohol and Anxiety

Alcohol's immediate calming effects resemble those of anti-anxiety medications—it helps distract from troubles, lowers inhibitions, and promotes relaxation. Alcohol binds to the same GABA receptors as benzodiazepines.

However, since alcohol alters serotonin and other neurotransmitter levels, it can worsen anxiety over time. You'll likely feel more anxious after the alcohol wears off. This "hangxiety" can last for hours or even a full day after drinking.

Alcohol and Stress

Although alcohol is often associated with relaxation and stress relief, research shows chronic use can increase stress levels. Drinking triggers the release of cortisol, the stress hormone. Over time, this alters your brain chemistry and changes how your body perceives and responds to stress.

Studies find that heavy drinkers experience higher anxiety under stress compared to non-drinkers or moderate drinkers. So while alcohol might help you feel relaxed momentarily, it takes a toll on your stress levels in the long run.

Alcohol and Mood Swings

Alcohol interferes with your brain's ability to regulate emotions, leading to unpredictable mood swings and irritability. By affecting mood-controlling neurotransmitters like serotonin, alcohol can make your emotions fluctuate wildly—happy one moment, angry the next.

Over time, as alcohol disrupts your brain's chemical balance, controlling emotions becomes harder. Research also shows a strong link between regular heavy drinking and suicidal thoughts, attempts, and deaths. This connection stems from alcohol's immediate effects (impaired judgment, increased impulsiveness) and its long-term impact on mental health.

Does Alcohol Make You Tell the Truth?

Alcohol is often called a "truth serum," but does it really make people more honest? The answer involves lowered inhibitions rather than truth-telling. Alcohol slows brain activity, reducing inhibitions and giving you confidence to share things you'd normally keep to yourself.

It's like your brain's checkpoint shuts down—where you'd usually think twice before speaking, alcohol lets you open up freely. However, alcohol can also distort the truth. With lowered inhibitions and impaired brain function, you might embellish stories, tell fibs, or exaggerate events.

Speaking your mind while intoxicated can lead to unintended consequences. You might share sensitive information, make hurtful comments, or damage relationships. Many people experience shame or regret the next morning—commonly known as "hangxiety."

Ultimately, alcohol lowers inhibitions, encouraging you to share private thoughts. But it can also lead to misrepresentations and misunderstandings.

How to Control Your Emotions and Drinking

Now that you understand how alcohol affects emotions, here are seven tips to regain control:

• Practice mindfulness: Paying attention to the present moment can reduce anxiety, depression, and stress. Try mindful breathing—focus on your breath, inhale slowly, hold for a few seconds, then exhale slowly. Many apps and guided meditations can help, including resources available on Quitemate.
• Set limits: Establish clear drinking limits beforehand and stick to them. A good rule is one drink per hour. Using the Quitemate app can help you stay on track.
• Do emotional check-ins: Before drinking, check in with yourself. Are you stressed, anxious, or sad? If you're drinking to numb feelings, try healthier alternatives like breathing exercises, meditation, or calling a friend.
• Practice mindful drinking: Pay attention to why you're drinking and how you feel while drinking. Tune into the experience rather than consuming alcohol mindlessly. Research shows mindfulness can help manage and reduce alcohol cravings.
• Seek support: Reaching out for help is a sign of strength. Consider a mental health professional, licensed counselor, or support groups like AA. Cognitive behavioral therapy can uncover underlying reasons for drinking and provide tools to manage cravings.
• Practice stress management: Instead of using alcohol to relieve stress, explore healthier techniques like exercise, mindfulness, deep breathing, progressive muscle relaxation, or spending time in nature. A simple walk outdoors can greatly benefit mental health.
• Practice self-compassion: Be kind to yourself instead of self-critical. Research shows self-criticism links to anxiety, depression, and substance misuse. Speak to yourself as you would to a loved one.

Remember, having emotions is human and normal. While emotions can feel overwhelming, you can learn to control them. When you do, managing your drinking becomes easier too.

The Bottom Line

Alcohol provides a temporary mood boost but takes you on an emotional roller coaster long-term. The initial high comes from dopamine release, but over time, alcohol disrupts your brain's chemical balance, increasing risks for depression, anxiety, and mood swings. While alcohol might give you courage to speak your mind, it can also lead to shame and regret from oversharing or hurtful comments. Limiting alcohol consumption is a great starting point for keeping emotions in check.

If you want to cut back on drinking but don't know where to start, consider trying Quitemate. It's a science-backed app that has helped millions reduce alcohol consumption and improve their physical, mental, and emotional well-being.