For many people, a beer with co-workers after work, a glass of wine at dinner, or a cocktail with some friends can be a great way to relax, socialize, and unwind. Unfortunately, for some people alcohol can have the opposite effect, causing stress, poor sleep, and feelings of anxiety. In popular culture, this phenomenon has come to be known as hangxiety, but does alcohol cause anxiety?
The answer is not a straightforward one. While alcohol can have negative effects on mental health, the relationship between alcohol and anxiety is complex and multifaceted. In this blog post, I will explore the relationship between alcohol and anxiety, risk factors, and ways to manage your consumption so you’re not left feeling awful the next morning.
However, before I begin, I should note that I’m not a medical expert. I’m just a guy with anxiety who has learned how to make it better through various interventions, including reducing alcohol intake. I also have a degree in journalism and I’m damn good at research, so I’ll cover the topic fully. But if you need a medical opinion, I suggest reading additional resources.
The Relationship between Alcohol and Anxiety
If the relationship between alcohol and anxiety were a Facebook relationship, the status would be “it’s complicated.” According to research found in The National Library of Medicine anxiety and alcohol can mix in various ways.
The first takeaway from the research is that there’s often a relationship between alcohol and anxiety for people who already have an anxiety disorder. Understanding this relationship is complex, and doctors must evaluate several factors before they can recommend treatment.
One factor is that people with anxiety disorders can become psychologically dependent on alcohol because they use it to self-medicate. However, it’s important to note that dependence and abuse are similar but not the same. Alcohol abuse is drinking too much or too often, and alcohol dependence is not being able to stop drinking even if it causes problems.
The research also found that women are more likely to have co-occurring anxiety disorder and alcohol dependence than men. This is likely because women use alcohol to cope with their anxiety, which then leads to alcohol dependence.
Additionally, the studies suggest that there are four primary models in which anxiety and alcohol affect each other.
The Common Factor Model
The common-factor model suggests that anxiety and alcohol use disorders are not directly related, but that an outside factor can cause them to co-exist. This could be something like genetics or a personality trait like being sensitive to anxiety. Other factors like drug addiction or depression can also have an effect. Though the research is inconclusive on what factors tie anxiety and alcohol together.
The Self-Medication Model
The title of this model is pretty self-explanatory. People who use alcohol to cope with anxiety often develop alcohol dependence. Not only does this increase anxiety, but it can also cause other problems associated with excessive alcohol use.
The Substance-Induced Model
The third model suggests that those with alcohol disorders are more likely to develop anxiety disorders.
The Mutual Maintenance Model
This is the idea that ties all the other models together. Simply put, mutual maintenance suggests that once someone has both anxiety and alcohol use disorders, they can create a feedback loop making them worse. Basically, if you use alcohol as a coping mechanism instead of helping your anxiety it’s just going to get worse and create other problems.
What Does This Mean For You?
The previous section is a high-level overview of the relationship between anxiety and alcohol, and there are other factors that I haven’t covered. But, if none of these models describe you, then you may be wondering, “how does this affect me?”
The bottom line is that it’s not terribly important to understand the relationship between alcohol and anxiety. What really matters is how it affects you personally. So, if you feel like you don’t have alcohol dependence, but alcohol consumption is giving you anxiety, then really the best thing you can do is learn how to manage it.
How to Manage Alcohol-Induced Anxiety
There are many ways you can manage alcohol-induced anxiety, but one of the best is to reduce alcohol consumption. According to the CDC, the 2020-2025 Dietary Guidelines for Americans recommends that adults should limit alcohol to two drinks or less a day for men, or one drink or less for women. So, a bottle of wine a night is likely too much and could affect your anxiety. In the next section, I’ll expand further on the benefits of limiting alcohol consumption.
Another important way to manage alcohol-induced anxiety is through various stress management techniques, and self-care. As I explained earlier, one of the primary ways alcohol and anxiety mix is through self-medication. So instead of using alcohol as a coping mechanism for anxiety, try other methods. Exercise, meditation, mindfulness, gratitude practice, and breathing techniques are all great ways to get started. For additional ideas on how to reduce anxiety, read my post, “14 Ways to Ease Anxiety When You’re Overwhelmed.”
Finally, if alcohol use and anxiety are negatively affecting your life then you should seek professional help. There are no prizes for going it alone, so talk to your doctor, or see a therapist. You can also seek out support groups, or alcohol addiction programs if that applies to you.
The Benefits Of Limiting Alcohol Intake
Whether you believe that alcohol affects your anxiety or not, there are many benefits to reducing your alcohol intake. These benefits include, but are not limited to:
- Improved physical and mental health
- Increased energy and better sleep
- Weight loss and improved skin
- Improved focus and productivity
- Financial savings
- And a better relationship with alcohol overall
These benefits are reasons why the sober curious movement and Dry January have gained steam. I started taking part in Dry January two years ago and it completely reshaped my relationship with alcohol. Not only did I feel much better during the month of January, but it was a reset. Going sober for an entire month reduced my overall intake throughout the entire year. In the past, I would drink two to three drinks a day, and more on the weekend. After doing Dry January, my consumption was reduced to a few drinks over the weekend. Now, I’m actually planning on going for an entire year with no alcohol except for special occasions. In short, limiting alcohol intake has had a profound impact on my quality of life.
Does Alcohol Cause Anxiety?
So, does alcohol cause anxiety? I think the answer is yes, there’s enough evidence and personal experience to support the idea that alcohol and anxiety have a relationship with one another. If you’re personally concerned about alcohol’s effect on your mood or anxiety, then it’s important to understand the different models that examine this relationship. More importantly, you should consider how alcohol affects you personally.
If you feel like your alcohol intake causes anxiety, then the best course of action is to drink less. Not only will this help your anxiety, but it comes with many other benefits.
Finally, if you are having trouble managing your anxiety or alcohol use on your own then seek professional help. Knowing your limits and taking care of your mental health are key steps to maintaining a healthy relationship with alcohol.
To learn more about anxiety, and its contributing factors check out — The Ultimate Guide to Anxiety: A Deep Dive from Someone Who’s Been There.
