Can Alcohol Actually Cause Anxiety?

Many of us reach for a glass of wine or a cocktail to relax after a stressful day. But could that very drink be contributing to your anxiety instead of calming it? Surprisingly, yes. Alcohol is linked to numerous negative effects, and understanding its connection to anxiety and panic attacks is important — especially if you're already prone to anxious feelings.

In this article, we’ll explore the differences between panic attacks and anxiety, explain "hangxiety," and look at how drinking plays a role.

Understanding Panic Attacks

Panic attacks are sudden and intense, much like a summer storm. They strike without warning, bringing symptoms like rapid heartbeat, chest pain, trembling, and shortness of breath. These episodes usually last between 5 and 20 minutes and can leave you feeling drained afterward, even though they often seem to have no clear cause.

Recent studies indicate that alcohol can trigger panic attacks once its initial relaxing effects wear off. This happens because alcohol affects your brain, altering serotonin and other neurotransmitters that help regulate mood.

Unpacking Anxiety

While panic attacks are brief and intense, anxiety is more like a steady drizzle — persistent and lingering. Anxiety involves ongoing worry, restlessness, irritability, and trouble concentrating. It includes conditions like generalized anxiety disorder (GAD) and social anxiety disorder.

Anxiety attacks aren’t an official diagnosis, but people often use the term to describe intense bouts of anxiety. Generally, anxiety is chronic, while panic attacks are acute and short-lived.

Anxiety can be triggered by understandable stressors such as moving, relationship issues, or financial strain. But it can also stem from other factors:

• Genetics and family history: A family history of anxiety may increase your risk.
• Traumatic experiences: Past trauma, including abuse, accidents, or witnessing disturbing events, can lead to anxiety.
• Medical conditions: Chronic pain, heart disease, respiratory issues, or hormonal imbalances are linked to anxiety.
• Substance abuse: Alcohol, drugs, or excessive caffeine can worsen anxiety.
• Medications: Some drugs, including certain antidepressants or stimulants, may cause anxiety as a side effect.
• Chronic health conditions: Ongoing illnesses like diabetes or autoimmune disorders can create persistent stress.
• Personality traits: Being self-critical, having low self-esteem, or striving for perfection can make you more vulnerable.
• Brain chemistry: Imbalances in mood-regulating chemicals like serotonin or dopamine can contribute.

Breaking the Stigma

Recognizing when drinking becomes a problem is essential. Binge drinking and Alcohol Use Disorder (AUD) are different — AUD is a chronic condition that requires professional help. It’s important to approach these issues with empathy and open conversation.

If you or someone you know struggles with AUD or binge drinking, professional support is key. Treatment options include therapy, support groups, and medical care. Online programs, such as those on the Quitemate app, can help improve your relationship with alcohol, though they don’t replace professional treatment for severe AUD.

Anxiety is complex and often influenced by multiple factors. Reducing alcohol intake can help, but speaking with a doctor or mental health professional is also important.

How Drinking Affects Anxiety

Alcohol can increase anxiety, especially during hangovers or withdrawal. It impacts neurotransmitters like GABA, which helps regulate fear and anxiety. When hangover symptoms like headaches combine with anxiety, the result is often called "hangxiety." Recent research shows that hangovers can intensify anxiety, leaving you feeling guilty, irritable, and regretful.

While panic attacks are sudden, anxiety is a constant presence — and hangovers can make it worse.

Alcohol-Free Ways to Cope with Anxiety

Thankfully, there are many healthy ways to manage anxiety without alcohol:

• Mindful drinking: Becoming aware of why and how much you drink can reduce hangovers and anxiety.
• Exercise: Physical activity releases endorphins and improves mood. Try yoga, walking, or cardio.
• Meditation and deep breathing: These practices help you stay present and calm.
• Hobbies: Painting, cooking, or other activities can channel anxious energy productively.
• Box breathing: During a panic attack, try inhaling for 4 counts, holding for 4, exhaling for 4, and holding for 4. Repeat 2–4 times.

Key Takeaways

Mindful drinking, regular exercise, rest, and self-care can reduce anxiety and help you cut back on alcohol. Over time, rethinking your relationship with alcohol can lessen both hangxiety and general anxiety.

Remember, you don’t have to face anxiety alone. Loved ones and mental health professionals can offer support, guidance, and healthy coping strategies.

Reclaim Your Calm with Quitemate

Improving your relationship with alcohol can greatly enhance your quality of life. The Quitemate app provides research-backed insights, tools, and a supportive community to help you thrive while drinking less. Join millions of users in the 24/7 forum and daily check-ins, and connect with licensed coaches for personalized guidance.

Try Quitemate free for 7 days and take the first step toward a healthier, empowered life beyond alcohol.