ResetPoint

Alcohol and Anxiety: Breaking the Vicious Cycle

It’s a familiar story for many: you have a stressful day, and you reach for a glass of wine or a beer to “take the edge off.” And it seems to work. The initial effects of alcohol can feel calming, as it suppresses the central nervous system and boosts the neurotransmitter GABA, which has inhibitory effects. However, this short-term relief often comes at a high cost, leading to a vicious cycle of anxiety and alcohol use. This article will explore the complex relationship between alcohol and anxiety, including the science behind “hangxiety,” the long-term consequences for your mental health, and practical steps you can take to break the cycle.

The Science of “Hangxiety”

That feeling of dread, restlessness, and unease the morning after drinking has a name: hangxiety. It’s not just in your head; it’s a real physiological phenomenon. When you drink, your brain chemistry changes. Alcohol artificially increases the levels of GABA, a neurotransmitter that helps you feel relaxed and calm. In response, your brain down-regulates its own GABA production. When the alcohol wears off, your brain is left with a deficit of GABA, leading to a state of heightened anxiety and excitability. This is often referred to as the “GABA rebound” effect.

At the same time, alcohol suppresses glutamate, an excitatory neurotransmitter. To compensate, your brain increases glutamate production. This combination of low GABA and high glutamate creates a perfect storm for anxiety, leaving you feeling on edge, irritable, and unable to relax. This is why you might find yourself waking up in the middle of the night with a racing heart and a sense of impending doom after a night of drinking.

The Link Between Alcohol Use and Anxiety Disorders

The relationship between alcohol and anxiety is a two-way street. Not only can alcohol cause anxiety, but people who suffer from anxiety disorders are also more likely to turn to alcohol to self-medicate. This can create a dangerous cycle of dependence, where alcohol becomes a crutch for managing anxiety, while simultaneously making it worse in the long run.

Research has shown a high rate of comorbidity between alcohol use disorder (AUD) and anxiety disorders. According to a study published in Alcohol Research: Current Reviews, individuals with an anxiety disorder are two to three times more likely to have an alcohol use disorder at some point in their lives. This is a serious concern, as the combination of alcohol and anxiety can lead to a host of negative consequences, including social isolation, impaired work performance, and an increased risk of other mental and physical health problems.

Practical Steps to Break the Cycle

If you find yourself caught in the cycle of alcohol and anxiety, there are practical steps you can take to break free. The first step is to become more aware of your drinking patterns and their impact on your mental health. The ResetPoint app can be a valuable tool in this process. You can use the trigger tracking feature to identify the situations and emotions that lead you to drink, and the mood logging feature to see the connection between your alcohol consumption and your anxiety levels. The ResetPoint Score can also help you monitor your progress over time and stay motivated on your journey to a healthier relationship with alcohol.

Here are some other actionable steps you can take:

Find healthier coping mechanisms: Instead of reaching for a drink when you feel anxious, try other coping strategies such as exercise, meditation, deep breathing exercises, or spending time in nature.
Practice mindfulness: Mindfulness can help you stay present and aware of your thoughts and feelings without judgment. This can be a powerful tool for managing anxiety and reducing the urge to drink.
Build a strong support system: Connect with friends, family, or a support group who can offer encouragement and understanding. The ResetPoint community forum is a great place to connect with others who are on a similar journey.
Seek professional help: If you are struggling to break the cycle on your own, don’t hesitate to seek professional help. A therapist can help you develop coping strategies for managing anxiety and address the underlying issues that may be contributing to your drinking. The ResetPoint AI Therapist can also provide you with personalized support and guidance.

Deepen Your Practice with InnerShift

For those looking to take their journey to the next level, our sister platform, InnerShift Wellness, offers guided hypnosis sessions designed to help you manage anxiety and reduce your desire to drink. These sessions can help you retrain your brain, break old habits, and cultivate a sense of inner peace and well-being. Explore the Anxiety Relief sessions to learn more.

Conclusion

The cycle of alcohol and anxiety can be a difficult one to break, but it is not impossible. By understanding the science behind hangxiety, recognizing the long-term consequences of self-medicating with alcohol, and taking practical steps to find healthier coping mechanisms, you can reclaim your mental health and build a life that is not dependent on alcohol. Remember, you are not alone in this journey, and there are resources available to help you every step of the way.

References

Smith, J. P., & Randall, C. L. (2012). Anxiety and alcohol use disorders: comorbidity and treatment considerations. Alcohol research: current reviews, 34(4), 414–431.
Gimeno, C., et al. (2017). Treatment of Comorbid Alcohol Dependence and Anxiety Disorders. Frontiers in Psychiatry, 8, 173.
Enoch, M. A. (2008). The role of GABAA receptors in the development of alcoholism. Pharmacology, biochemistry, and behavior, 90(1), 95–104.