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What You Need to Know about Alcohol and Anxiety

TV commercials encourage you to have a drink to relax. However, the relationship between alcohol and anxiety can be more complicated than that. Many adults can safely drink in moderation. For others, alcohol may cause anxiety or aggravate pre-existing conditions.

 

There are several reasons why alcohol tends to disturb your peace of mind.

 

Embarrassing yourself at an office party may be an obvious danger, but there's also a molecular explanation. Alcohol causes changes in your brain chemicals, including gamma-aminobutyric acid (GABA), which is involved in regulating anxiety.

 

Your brain adjusts to the sedating effects of alcohol but may have trouble balancing itself again when your blood alcohol content starts to fall. That could leave you feeling more anxious than when you started, and that uneasiness may last for a day or more. Prolonged heavy drinking often contributes to anxiety.

 

Lifestyle changes and professional help can make a big difference if alcohol and anxiety are disrupting your life. Learn what you can do to turn things around.

 

Tips to remove alcohol from your life

 

  1. Plan ahead. Decide what you're going to drink ahead of time. Maybe a virgin fruity drink, a new lemonade, some herbal tea. My fav a virgin blueberry mojito. Sometimes I bring my own herbal tea; a lot of places have a limited variety.

 

  1. Back-up plan. Or as I like to call it, "escape route." Have a way to leave a situation you may find yourself uncomfortable in. "My child needs assistance," "I need to prepare for an upcoming project," etc. If you plan ahead of what you are going to say, it will be easier to deliver. And knowing you have an escape plan, you'll feel more relaxed at the event or activity your partaking in.

  2. Enjoy other activities. If you're used to bar hopping on date nights, go for a hike or visit a science museum instead. Spend your leisure time working on hobbies rather than drinking beer while watching TV.

  3. Resist social pressure. Rehearse what to say if someone asks why you're turning down a drink. Let your family and friends know you're trying to cut back if that is comfortable for you. Again, if you can, tell people ahead of time. It will avoid being put on the spot while at the event or gathering.

  4. Make it a team challenge. Celebrate Dry March or the abstinence days of your choice. Encourage people in your group, whether it be family, friends, or coworkers, to participate in the no-drinking challenge. Host non-alcoholic parties or events. Have the team come up with ideas for challenging times, like a group chat or a FB group.

 

Other Tips for Coping with Anxiety

 

Using alcohol to manage anxiety is likely to backfire.

 

Replace cocktails with strategies that are safer and more effective, such as these:

 

  1. Take sensible risks. Avoiding things that scare you may be adding to your anxiety. Facing your fears teaches you that you're strong enough to handle life's challenges. Start with small projects and work your way up.

  2. Get enough sleep. You're more resilient when you're well-rested. Aim for 7 to 8 hours of high-quality sleep each night.

  3. Eat healthy. Your diet can help you to relax. Use foods rich in fiber to stabilize your blood sugar. Experiment with foods high in certain minerals, like leafy greens for magnesium and egg yolks for zinc.

  4. Exercise regularly. Working out is a great way to use up nervous energy and benefit your mood.

  5. Seek help. Anxiety is one of the most common mental health issues, affecting almost 20% of the adult population. Search for therapists who have experience treating anxiety and substance abuse issues. You may need to target both areas in order to avoid relapses.

 

If you're struggling with anxiety, a glass of wine may relax you in the short term, but it doesn't deal with underlying issues. Adopt healthy habits for managing stress and talk with a professional if you need more help.

 

Like my posts? Please follow me on Facebook or Instagram under Recovery Enthusiast. I also have a podcast on Anchor and Spotify under Motivations 4U. And if you really can't get enough of me, you can check out my courses on recoveryenthusiast.com

 

As always, stay blessed and live your life Enthusiastically!!

 

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