Alcohol and Emotions: How Alcohol Plays with Your Feelings

It’s Friday evening and you've had a long, exhausting week at work. You decide to unwind with a glass of wine or a couple of beers, hoping to relax and shake off the stress of the week. 

You're not alone: millions of people turn to alcohol as a way to cope with their emotions, to feel good, and sometimes even to tell the truth. However, what many don't realize is that while alcohol may provide temporary relief, it can play tricks on our emotions, affecting our long-term mental health.

In this post, we'll explore the science behind how alcohol affects our emotions and share practical steps to help you regain control over your drinking habits. Let’s get started!

Why Does Alcohol Make You Feel Good?

First things first: why is it that alcohol makes us feel so good, at least initially? Well, whenever we consume alcohol, whether it's a glass of wine, a beer, or a cocktail, it sets off a complex chain of reactions in our brain. One of the key players in this process is dopamine, that “feel good” neurotransmitter. Dopamine plays a central role in the brain's reward system, which is responsible for reinforcing behaviors that promote pleasure and satisfaction.

Here's what happens:

• Dopamine release. Alcohol acts on various brain regions, including the ventral tegmental area (VTA) and the nucleus accumbens (NAcc). These regions are part of the brain's reward pathway. When alcohol enters your bloodstream, it triggers the release of dopamine in the VTA.
• Euphoria and relaxation. The surge of dopamine floods the nucleus accumbens, creating a sense of euphoria and relaxation. This is the "high" that many people associate with alcohol consumption. It's that warm, fuzzy feeling that washes over you, making you feel content and carefree.
• Reinforcement. Your brain is wired to seek out pleasurable experiences. When you drink alcohol and experience this rush of pleasure, your brain takes notice. It recognizes alcohol consumption as a rewarding behavior and encourages you to do it again. Over time, excessive alcohol consumption can lead to tolerance, meaning you need more alcohol to achieve the same pleasurable effects, which sets the stage for alcohol misuse or dependence. 

The brain's reward system is not solely responsible for the pleasurable effects of alcohol. Other neurotransmitters and brain regions, such as gamma-aminobutyric acid (GABA) and glutamate, also play roles in alcohol's impact on mood and relaxation. These neurotransmitters help to slow down brain activity, contributing to the calming and sedating effects of alcohol.

The Initial Euphoria vs. Long-Term Mental Health: A Balancing Act

Given the immediate boost we get from drinking alcohol, it might lead us to ask: can drinking actually improve mental health? But to answer this, it’s essential to understand that our brain's reward system operates on a delicate balance. While alcohol may provide immediate pleasure, it can also have long-term negative consequences, particularly on our mental health.

As a depressant, alcohol slows down our central nervous system, including our brain. This slowing effect can negatively affect our state of mind and mental health. Let’s take a closer look: 

• Alcohol and depression. Research shows that prolonged and heavy alcohol use can lead to symptoms of depression. Alcohol disrupts the balance of neurotransmitters in the brain, particularly serotonin and norepinephrine, which play a role in mood regulation. This disruption can contribute to the development of depressive symptoms, such as persistent sadness, loss of interest in activities, and changes in appetite and sleep patterns.
• Alcohol and anxiety. Alcohol can also exacerbate anxiety symptoms. While it may initially provide relief from anxiety, it can lead to rebound anxiety as its effects wear off. Additionally, research shows that heavy alcohol use can affect the brain's ability to manage stress and anxiety, making it more challenging to cope with life's challenges.
• Alcohol and stress. Many people turn to alcohol as a way to cope with stress, but this can be a double-edged sword. While a drink or two may temporarily alleviate stress, studies have shown that excessive alcohol consumption can actually increase stress levels in the long run. It disrupts the balance of neurotransmitters in the brain and impairs our ability to cope with stress effectively. This can lead to a vicious cycle of using alcohol to escape stress, only to find that it exacerbates the problem.

Alcohol can also interfere with our brain’s ability to regulate emotions and lead to mood swings, irritability, and difficulty managing stress.

For people already struggling with mood disorders, such as depression or bipolar disorder, alcohol can be particularly harmful. Studies show it can exacerbate the symptoms of these conditions and make them more challenging to manage. In some cases, heavy alcohol use can even trigger the onset of mood disorders in individuals who were previously unaffected.

Does Alcohol Make You Tell The Truth?

Is there truth in the saying “in vino veritas” — the Latin phrase for “in wine, there is truth”? Do drunk people tell the truth more easily? 

Alcohol can indeed lead us to be more open and honest, but not necessarily in the way we might think. While under the influence, our inhibitions decrease, making it easier to say things we might otherwise keep to ourselves. However, this doesn't mean we're always telling the complete truth; alcohol can also impair our judgment and blur the lines between truth and fiction. Let’s take a closer look:

• Inhibition reduction. Alcohol is a central nervous system depressant, meaning it slows down brain activity. One of the key regions it affects is the prefrontal cortex, which is responsible for regulating our impulses, decision-making, and social behavior. When alcohol dampens the prefrontal cortex, our inhibitions decrease. As a result, we may be more inclined to speak our minds and express thoughts and emotions we might usually suppress.
• Increased sociability. Alcohol can also enhance sociability by boosting the release of neurotransmitters like serotonin, which can promote feelings of happiness and relaxation. This enhanced sociability can lead to a greater willingness to engage in conversations and share personal information.
• Reduced social anxiety. For some folks, alcohol can temporarily alleviate social anxiety, making them feel more comfortable in social situations. This can lead to greater openness and honesty.

While alcohol's impact on inhibitions and social behavior can lead to moments of candidness, it's crucial to recognize the limitations and potential pitfalls of this effect:

• Blurry truth. Alcohol can impair judgment and cognition. This means that while we may feel more open and honest, your perception of reality may be distorted. What we believe to be the truth in the moment might not align with objective reality. Alcohol can lead to exaggerations, fabrications, and even false memories.
• Selective honesty. Alcohol's effects on honesty are not uniform. Some people become more candid, while others may become overly guarded or irritable. The impact of alcohol on truthfulness varies from person to person and can depend on individual tolerance levels and mood.
• Risk of regret. Being excessively honest while under the influence of alcohol can lead to unintended consequences. We may reveal sensitive information, make hurtful remarks, or damage relationships. It's essential to exercise caution and consider the potential repercussions of our words and actions when drinking.

Ultimately, the notion that alcohol can make us more truthful is rooted in the decrease of inhibitions and heightened sociability it can induce. However, it's crucial to approach this effect with caution and awareness of its limitations. Alcohol can impair judgment and blur the lines between reality and fiction, making it important to strike a balance between being candid and maintaining responsible behavior while drinking.

How to Control Your Emotions and Drinking

So now that we have a better understanding of how alcohol plays with our emotions, what can we do to regain control? Here are six tips for regulating our emotions and drinking:

1. Practice Mindful Drinking

Starting with mindful drinking is a crucial step in regaining control over your emotions and alcohol consumption. It can be particularly helpful to use a journal to track your drinking habits. Record when, why, and how much you drink on a regular basis. This journal can help you identify patterns and triggers associated with your alcohol consumption. For example, you may notice that you tend to drink more on stressful work days or during social gatherings. Recognizing these patterns is the first step in taking control.

2. Set Limits

Establishing clear limits for yourself regarding alcohol consumption is essential for maintaining a healthy balance. It’s easy to lose track of the amount of alcohol we consume. Decide in advance how many drinks you’ll have before you start drinking, and then stick to it. As a general rule, it’s best to limit yourself to one drink every hour. Using the Reframe app on your phone can help keep you on track. 

3. Do Emotional Check-Ins

Before reaching for a drink, it's essential to assess your emotions and the reasons behind your desire to drink. Here's how you can incorporate emotional check-ins into your routine:

• Pause and reflect. Take a moment to pause and reflect on your emotions. Are you feeling stressed, anxious, or sad? Are you drinking to numb these feelings or as a coping mechanism? Identify the triggers driving your desire to drink to develop healthier alternatives.
• Alternative coping strategies. Instead of immediately turning to alcohol, explore alternative coping strategies. Deep breathing exercises, meditation, or talking to a friend or therapist can provide healthier outlets for managing your emotions. These strategies can help you address the underlying emotional triggers without relying on alcohol.

4. Seek Support

If you find it challenging to control both your drinking habits and emotions, seeking professional help is a wise decision. Consider reaching out to a mental health professional or joining support groups specializing in alcohol-related issues. Therapy can provide you with valuable guidance and tools to address the emotional aspects of your drinking habits. Support groups can offer a sense of community and shared experiences, making it easier to navigate challenges.

5. Practice Stress Management

Instead of using alcohol as a means to relieve stress, explore healthier stress management techniques, such as: 

• Exercise. Engaging in regular physical activity can help reduce stress levels and promote emotional well-being. Find an exercise routine that you enjoy, whether it's jogging, yoga, or dancing.
• Mindfulness and meditation. Incorporate mindfulness practices and meditation into your daily routine. These techniques can help you become more aware of your emotions and develop resilience.
• Nature and relaxation. Spend time in nature and engage in relaxing activities like hiking, gardening, or simply enjoying the outdoors. Nature has a calming effect on the mind and can provide a much-needed break from the stresses of daily life.

6. Build a Support Network

Surrounding yourself with a supportive network of friends and family is crucial for making positive changes. Friends and family who understand your goals can offer encouragement and hold you accountable. Having a strong support system can provide motivation and a sense of camaraderie on your journey to healthier habits. Openly communicate your goals of mindful drinking and emotional control with your support network. Let them know how they can assist you in achieving these objectives.

The Bottom Line

Understanding how alcohol interacts with our emotions is the first step toward regaining control over our mental health and drinking habits. While alcohol may provide temporary relief, it can also lead to long-term emotional and psychological challenges. By taking proactive steps to regulate your emotions and drinking, you can create a healthier and more balanced life. Remember, change takes time, and setbacks may happen, but with determination and support, you can achieve the emotional well-being you deserve.

If you want to cut back on drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.