Does Alcohol Cause Anxiety? Understanding the Link

Have you ever reached for a drink to soothe your nerves? After a bad day at work or when you're feeling down, a glass of wine can feel like a quick fix for stress. It's a common way to unwind. But what if that temporary relief is making things worse? The initial calm often fades, leaving you with more unease than before. This cycle makes many of us wonder, does alcohol cause anxiety? We'll explore the real alcohol effect on anxiety and discuss if it can ultimately worsen anxiety in the long run.

You’re certainly not alone: many of us have learned to turn to alcohol as a coping mechanism or a way to escape uncomfortable thoughts and feelings. But while alcohol might provide a temporary reprieve or mood boost, in the long term, it can cause significant damage to our mental health. Let’s take a closer look.

Is Alcohol a Depressant? Understanding How Alcohol Affects Our Brain

Drinking alcohol negatively affects nearly every bodily system, but it has a particularly detrimental effect on our brain. As soon as we start drinking, our brain’s reward system is activated, causing a flood of dopamine — that “feel good” chemical — to be released into our system. This spike in dopamine creates an immediate sense of happiness and euphoria, but it only lasts for a short while.

In fact, these effects are often followed by a “crash.” This is because alcohol is a depressant, and it disrupts our body’s natural production of neurotransmitters like dopamine and serotonin, which play a vital role in our thoughts, moods, and behaviors. So while we might experience a temporary mood boost, in the long run alcohol upsets the balance of the brain chemicals we need to feel good and healthy. 

Continually drinking to excess causes our body to produce less of these neurotransmitters, putting us at a greater risk for mood disorders like depression and anxiety. Sadly, this can end up perpetuating a vicious cycle, as we may want to drink more to relieve unpleasant feelings.

Does Alcohol Cause Anxiety and Depression?

Regular heavy drinking is linked to symptoms of depression and can even lead to its onset. Binge drinking — defined as having four or more drinks for women and five or more drinks for men in one sitting — is particularly harmful, as research indicates that binge drinkers are more likely to experience depressive symptoms. Interestingly, studies have found that people who regularly drink alcohol often start to feel better within the first few weeks of stopping drinking. 

If we’re already suffering from depression, drinking alcohol can actually make our depression worse. Even small amounts of alcohol can have negative effects by lowering our levels of serotonin and norepinephrine, which help regulate our mood. Lower levels of these chemicals can make someone who is depressed even more depressed. 

Sadly, those of us who suffer from depression are more likely to abuse or become dependent on alcohol. This is because we might use alcohol as a form of self-medication. But because drinking actually changes our brain chemistry and worsens feelings of depression, it can lead to a vicious cycle.

               

The Vicious Cycle of Alcohol and Anxiety

Just as it does with depression, alcohol can create a difficult cycle with anxiety. Many of us reach for a drink to calm our nerves in social situations or to quiet a racing mind after a stressful day. While it might offer a moment of relief, this strategy often backfires. As the calming effects of alcohol wear off, our brain chemistry is disrupted, which can lead to heightened feelings of anxiety the next day. This can tempt us to drink again to manage these new, more intense feelings of unease. This pattern of self-medication can make us more reliant on alcohol to cope, preventing us from developing healthier strategies for managing anxiety and potentially worsening our mental health over time. Learning to practice mindful drinking can be a powerful first step in breaking this cycle.

Understanding "Hangxiety" and Panic Attacks

If you’ve ever woken up after a night of drinking with a pounding heart and a sense of dread, you’ve likely experienced “hangxiety.” It’s a term that perfectly captures the feelings of anxiety, worry, and even panic that can accompany a hangover. Sometimes called “the beer fear,” hangxiety is more than just feeling a little down or regretful. It’s a genuine physiological and psychological response to alcohol leaving your system. Your body and brain are working overtime to get back to a state of balance, and the process can leave you feeling emotionally and physically raw. This experience is a clear indicator of the powerful effect alcohol has on our mental state, turning what might have been a fun night into a day of distress.

The Physical Causes of Hangxiety

The primary driver of hangxiety is biological. When you drink, alcohol stimulates GABA receptors in the brain, which makes you feel relaxed and calm. To maintain balance, your brain suppresses GABA and increases glutamate, an excitatory neurotransmitter. When the alcohol wears off, you’re left with an overstimulated system — low GABA and high glutamate. This chemical imbalance is what causes the classic withdrawal symptoms of anxiety, restlessness, and irritability. Your brain is essentially in a state of hyper-arousal as it tries to recalibrate, which is why you might feel shaky, on edge, and unable to relax during a hangover.

The Psychological Side of Hangxiety

Beyond the brain chemistry, there’s a significant psychological component to hangxiety. Waking up with a fuzzy memory can lead to intense worry about what you might have said or done the night before. This can trigger feelings of shame, embarrassment, and social anxiety. This mental distress, combined with the physical symptoms of a hangover like fatigue and dehydration, creates a perfect storm for negative thinking. You might find yourself replaying conversations or scrutinizing your behavior, which only fuels the anxiety. This psychological turmoil can reinforce the idea that you need a drink to feel confident, perpetuating the cycle of drinking to escape the very anxiety it creates.

Alcohol's Link to Panic Attacks

For some, hangxiety can escalate into a full-blown panic attack. Long-term alcohol use can alter the brain’s stress-response systems, making it harder to cope with anxious feelings. The symptoms of alcohol withdrawal — a racing heart, shortness of breath, sweating, and a sense of impending doom — are nearly identical to the symptoms of a panic attack. This overlap means that a severe hangover can easily trigger one. Furthermore, if you are already prone to panic attacks, alcohol can be a major trigger. Understanding your Blood Alcohol Content (BAC) and how it affects your body can help you recognize how drinking contributes to these intense physical and emotional responses.

Can Alcohol Worsen Anxiety?

In many ways, alcohol’s immediate calming effects are similar to those of antianxiety medications: it helps take our mind off our troubles, lowers our inhibitions, and generally makes us feel more relaxed. Alcohol actually binds to the same GABA receptors as benzodiazepines. 

But, since alcohol changes the levels of serotonin and other neurotransmitters in our brain, it can actually worsen our anxiety in the long-term. In fact, we’ll likely feel more anxious after the alcohol wears off. Alcohol-induced anxiety — otherwise known as hangxiety — can last for several hours or even for an entire day after drinking. 

With consistent heavy drinking, our central nervous system gets used to the suppressing effect of alcohol. As alcohol leaves our system, our brain goes straight into “fight or flight” mode, which is a similar reaction as we experience with an anxiety disorder. 

Interestingly, research shows that people with alcohol use disorder find it difficult to recover from traumatic events. This may be because of the changes in brain activity and neurotransmitters caused by excessive alcohol use. In other words, alcohol changes the way our brain responds to stress and anxiety in the future. 

Who Is Most at Risk?

While anyone can experience the anxiety-inducing effects of alcohol, some of us are more vulnerable than others. This increased risk isn’t about a lack of willpower; it’s often tied to a complex mix of factors that are completely out of our control. Our personal history, genetic makeup, and even day-to-day stress levels can influence how our minds and bodies react to alcohol. Understanding these risk factors can be the first step in recognizing why we might be more susceptible to the cycle of drinking and anxiety, empowering us to seek out more effective and healthier coping strategies.

Personality, Genetics, and Past Experiences

Our personal history plays a significant role in our relationship with alcohol. For instance, individuals with a family history of anxiety or those who have lived through traumatic events may find themselves more susceptible to alcohol’s anxious aftermath. When we’re already predisposed to anxiety, our brains can be more sensitive to the chemical disruptions caused by drinking. This can create a difficult pattern where we reach for a drink to soothe pre-existing worries, only to find that the temporary relief gives way to heightened anxiety once the alcohol wears off, making the original problem feel even more intense.

Other Contributing Risk Factors

Beyond our personal experiences, several other factors can increase our risk of developing alcohol-related anxiety. Genetics can play a part, as can chronic stress, which keeps our bodies in a constant state of high alert. Certain health problems, like thyroid issues, and other mental health conditions, particularly depression, often co-occur with anxiety and can be worsened by alcohol use. Even the use of stimulants like caffeine can contribute to the problem, creating a push-pull effect on our nervous system that alcohol can easily exacerbate, leaving us feeling jittery and on edge.

Common Co-Occurring Anxiety Disorders

It’s very common for alcohol use disorder (AUD) and anxiety disorders to exist at the same time, a situation known as a co-occurring disorder or dual diagnosis. This can create a confusing and challenging cycle where it’s hard to tell which condition came first. Did the anxiety lead to drinking as a form of self-medication, or did heavy drinking rewire the brain and trigger an anxiety disorder? In many cases, it’s a bit of both, with each condition feeding into and worsening the other, making it feel impossible to break free.

Generalized Anxiety Disorder (GAD)

For those of us living with Generalized Anxiety Disorder (GAD), characterized by persistent and excessive worry, alcohol can seem like a quick fix. It might temporarily quiet the racing thoughts and ease the physical tension that comes with GAD. However, this relief is short-lived. People who already struggle with anxiety are more likely to feel anxious after drinking. Even though alcohol might make them feel less anxious in the moment, the anxiety can return much worse afterward, a phenomenon often called "rebound anxiety," which can make daily life feel even more unmanageable.

Panic Disorder

Panic disorder, which involves sudden and repeated episodes of intense fear, has a complicated relationship with alcohol. While a drink might feel like it's calming your nervous system, the after-effects can be jarring. As alcohol leaves your body, your brain rebounds from the sedative effect, kicking your central nervous system into overdrive. This can trigger heart palpitations, shortness of breath, and a feeling of dread—symptoms that are nearly identical to a panic attack. Regular heavy drinking can make you more prone to these episodes, creating a fear of the symptoms themselves and perpetuating the cycle.

Social Anxiety Disorder (SAD)

Many people with social anxiety use alcohol as a "social lubricant" to lower inhibitions and feel more comfortable in social settings. While it might seem helpful, relying on alcohol prevents us from developing durable, healthy coping skills for managing social fears. The good news is that change is possible. Interestingly, studies have found that people who regularly drink often start to feel a significant improvement in their anxiety within the first few weeks of stopping drinking. Learning to navigate social situations without alcohol can build genuine confidence that a drink can never provide.

A Look at the Numbers: Alcohol and Anxiety Statistics

If you feel like you’re caught in a cycle of alcohol and anxiety, you are far from alone. Drinking is a widespread part of our culture; data shows that about 78% of people aged 12 or older have consumed alcohol at some point in their lives. However, for a significant portion of the population, drinking becomes a more serious issue. The same data reveals that approximately 10.6% of people in the same age group have an alcohol use disorder. These numbers show just how many people are struggling with the same challenges you might be facing. Recognizing that you’re part of this group can be a powerful motivator for change. If these statistics resonate with you, know that tools like the Reframe app are specifically designed to provide the support and guidance needed to build a healthier relationship with alcohol.

The Connection Between Alcohol Use and Suicide Risk

Research also shows a strong link between regular heavy drinking and suicidal thoughts, suicide attempts, and death from suicide. This link is partly due to alcohol’s immediate effects, such as impaired judgment and increased impulsiveness. 

Alcohol suppresses activity in the parts of our brain associated with inhibition enough for us to act on suicidal thoughts. Similarly, warning signals and second thoughts are less likely to happen for us if we’ve been drinking, leading us to actions that we might not otherwise take — including self-harm and suicide. 

The link between alcohol and suicide can also be explained by the long-term effect of alcohol on our mental health. Since heavy alcohol consumption can lead to the onset of depression or exacerbate depressive symptoms, it can make us more prone to experience suicidal thinking. 

Studies have found that many people who die by suicide have a history of both alcohol misuse and depression. Similarly, alcohol use disorders were found to be a significant factor of those medically treated after a suicide attempt, with acute alcohol intoxication present in about 30-40% of cases. 

Simply put, the combination of a worsened mood, negative thinking, and lowered inhibitions means that people are more likely to act on suicidal thoughts when consuming alcohol.

Does Alcohol Really Relieve Stress?

Another way alcohol can significantly impact our mental health is by affecting our stress levels. While we tend to associate alcohol with relaxation and stress relief, research indicates chronic alcohol use can lead to greater amounts of stress. 

When we drink alcohol, high amounts of cortisol — the stress hormone — are released in our brain. Over time, this can alter our brain chemistry, changing the way our body perceives and responds to stress. In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or drink in moderation. 

So while it’s true that alcohol can help us feel more relaxed in the moment, it takes a toll on our stress levels in the long run.

How Much Is Too Much? Understanding Drinking Guidelines

So, where is the line between a casual drink and a habit that could harm your mental health? While it varies for everyone, health experts have established guidelines to help us understand risk levels. According to the CDC, moderate drinking is defined as up to one drink per day for women and up to two for men. Heavy drinking is considered eight or more drinks per week for women or 15 or more for men. The mental health risks we’ve discussed, like increased anxiety and depression, are most strongly linked to drinking patterns that fall into the heavy or binge drinking categories. Knowing these numbers isn’t about judgment; it’s about awareness. Understanding how your current habits stack up against these guidelines can be an empowering first step in making a change and protecting your long-term well-being.

It’s About How Much You Drink, Not What You Drink

When we track our intake, it’s easy to think one glass equals one drink. But it’s not that simple. What truly matters is the amount of pure alcohol consumed, which is why health organizations use the "standard drink" as a measurement. In the United States, one standard drink contains about 14 grams of pure alcohol. This is equivalent to a 12-ounce regular beer (5% ABV), a 5-ounce glass of wine (12% ABV), or a 1.5-ounce shot of distilled spirits (40% ABV). That generous pour of wine at a restaurant or a pint of high-alcohol craft beer can easily count as 1.5 or even 2 standard drinks. This is why accurately tracking your consumption is so important for mindful drinking and understanding its true impact on your body and mind.

Your Next Steps for a Healthier Way Forward

Alcohol has serious and wide-ranging mental effects. From increasing our risk of developing depression and anxiety (not to mention making these conditions worse) to causing greater amounts of stress, it’s clear that alcohol is probably not as beneficial to our mental well-being as we might have thought. 

If we’re used to drinking regularly, we might be surprised by how much better we’ll feel by cutting back on our alcohol consumption. If that’s something you’re looking to do, but don’t know where to start, Reframe can help.

How to Cope With Hangxiety in the Moment

When you’re in the thick of hangxiety, it can feel overwhelming. Your heart might be racing, and your thoughts might be spiraling. The key is to ground yourself and calm your nervous system. Instead of dwelling on the anxiety, focus on simple, physical actions. Try a deep breathing exercise: inhale slowly for four counts, hold for four, and exhale for six. This technique can help regulate your body’s stress response. Another effective method is progressive muscle relaxation, where you tense and then release different muscle groups one by one. These practices won’t erase the hangxiety completely, but they can offer a powerful sense of relief and control when you need it most.

Healthy Ways to Manage Anxiety

If you find yourself using alcohol to manage anxious feelings, you might be caught in a difficult loop. You drink to feel calm, only to feel more anxious the next day, which then makes you want to drink again. This cycle can make it feel impossible to get ahead. Breaking free starts with finding healthier, more sustainable ways to handle anxiety. Instead of reaching for a drink, you can build a toolkit of strategies that support your mental well-being without the negative side effects. This involves both in-the-moment techniques and broader lifestyle changes that create a solid foundation for emotional resilience, making you less likely to turn to alcohol for relief in the first place.

Mindfulness and Relaxation Techniques

Mindfulness is about paying attention to the present moment without judgment, and it’s a powerful tool for managing anxiety. You can practice it through guided meditations, mindful walking, or simply by focusing on your senses. Journaling is another fantastic way to process your thoughts and feelings, helping you identify patterns and triggers. When you feel anxiety creeping in, try some of the relaxation techniques we mentioned earlier, like deep breathing. These methods help calm your nervous system and give you a sense of agency over your emotional state, proving you have the power to soothe yourself without alcohol.

Lifestyle Adjustments for Better Well-Being

Long-term anxiety management is deeply connected to your daily habits. Regular exercise is a proven way to reduce anxiety, as it releases endorphins and helps regulate your mood. What you eat also plays a role; a balanced diet rich in whole foods can support stable energy and mood levels. Don’t underestimate the power of sleep, either. A consistent sleep schedule is crucial for mental health. Finally, challenging negative thoughts is a key practice. When you notice a worried thought, ask yourself if it’s truly accurate or helpful. Building these healthy habits creates a strong foundation for your well-being, making you less vulnerable to anxiety.

When to Seek Professional Support

While self-help strategies are incredibly valuable, sometimes you need more support, and that’s perfectly okay. If you’re struggling with both anxiety and your relationship with alcohol, reaching out to a doctor or mental health professional is a courageous and important step. They can properly assess both conditions and guide you toward the most effective treatment options. It’s not about admitting defeat; it’s about giving yourself the best possible chance to heal and move forward. A professional can provide a clear diagnosis and create a personalized plan that addresses your specific needs, helping you untangle the complex relationship between alcohol and anxiety.

The Power of Integrated Treatment

When anxiety and alcohol use are intertwined, treating them together is often the most effective approach. This is known as integrated treatment. A healthcare professional can help you understand how your drinking habits affect your anxiety and vice versa. They can then develop a comprehensive plan that might include therapy, medication, or support groups that address both issues simultaneously. This holistic approach prevents one condition from undermining your progress with the other. By tackling them as connected challenges, you can build a stronger, more sustainable path to recovery and well-being, ensuring all aspects of your health are cared for.

How Cognitive-Behavioral Therapy (CBT) Can Help

One of the most common and effective therapies for both anxiety and alcohol use is Cognitive-Behavioral Therapy (CBT). At its core, CBT helps you identify, challenge, and change the unhelpful thought patterns and behaviors that fuel your struggles. For example, a therapist can help you recognize the thoughts that trigger you to drink and develop new, healthier coping mechanisms to use instead. It’s a practical, skills-based approach that empowers you with the tools to manage your thoughts and actions differently, leading to lasting change in how you respond to stress and anxiety.

Using Tools Like Reframe to Build Healthier Habits

Making significant lifestyle changes can feel daunting, but you don’t have to do it alone. Digital tools can provide daily support right from your phone, making the process more manageable and accessible. An app can serve as your personal guide, offering structure, education, and encouragement as you build healthier habits. It’s a way to integrate support into your daily life, providing resources and community whenever you need them. Whether you’re just starting to question your relationship with alcohol or are well on your way to cutting back, having a tool in your pocket can make a world of difference.

How Reframe’s Neuroscience-Based Program Supports Change

At Reframe, we’ve designed a program to help you change your relationship with alcohol from the inside out. Our approach is rooted in neuroscience, helping you understand the “why” behind your habits so you can effectively rewire them. The app offers a comprehensive toolkit, including daily readings, progress tracking, and skill-building courses that teach you how to handle triggers and cravings. You also get access to a thriving, anonymous community for connection and support. As you begin to reduce your alcohol consumption, you might be surprised by how much better you feel. Reframe is here to guide you every step of the way on that journey.

Frequently Asked Questions

Why does alcohol make me feel calm at first but more anxious later? Think of it like this: when you have a drink, alcohol gives your brain a temporary boost of calming chemicals, which is why you feel relaxed. Your brain, always trying to maintain balance, responds by ramping up its own stimulating chemicals. Once the alcohol wears off, those calming effects disappear, but you're left with all the extra "go" signals. This chemical imbalance is what leaves you feeling restless, on edge, and often more anxious than you were before you started drinking.

What is "hangxiety" and is it a real thing? It is absolutely a real thing, and if you've felt it, you know how awful it can be. Hangxiety is that feeling of dread, worry, and unease that accompanies a hangover. It’s a direct result of the chemical rollercoaster alcohol puts your brain through. As your body processes the alcohol, your nervous system is left in a state of hyper-arousal. This biological response, combined with potential regret or fuzzy memories from the night before, creates a perfect storm for intense anxiety.

I only drink to feel more comfortable in social situations. Is that harmful? This is such a common reason for drinking, but it can become a crutch. While a drink might lower your inhibitions in the moment, relying on it prevents you from building genuine confidence and developing your own social coping skills. Over time, this can actually make your social anxiety worse, as you may start to feel like you can't be yourself or have fun without alcohol, creating a cycle of dependency for social events.

If I reduce my drinking, how soon can I expect to feel less anxious? There’s no magic timeline, but many people report feeling a noticeable improvement in their baseline anxiety levels within just a few weeks of cutting back. Your brain needs time to recalibrate and get back to producing its own mood-regulating chemicals without the interference of alcohol. The initial adjustment period can have its ups and downs, but sticking with it often leads to a much more stable and calm state of mind.

I feel like I'm caught in a cycle. What's a simple first step I can take? Breaking a cycle can feel overwhelming, so start small. Instead of focusing on a huge goal, try a simple act of awareness. The next time you feel anxious and reach for a drink, just pause for a moment. Ask yourself what you're truly feeling and what you hope the drink will do for you. Another great first step is to try one alternative coping strategy, like a five-minute walk or a deep breathing exercise, before you pour a drink. The goal isn't perfection; it's about creating a little space for a new choice.

Key Takeaways

• Alcohol's Calming Effect Is Temporary and Misleading: That initial sense of relaxation comes from alcohol suppressing your nervous system. Once it wears off, your brain rebounds into a state of overstimulation, which is why you often feel more anxious, restless, or on edge the next day.
• Drinking to Cope Can Worsen Anxiety Over Time: Relying on alcohol to manage stress or social fears prevents you from building lasting coping skills. This pattern can make you more dependent on alcohol while intensifying the very anxiety you're trying to escape.
• Break the Cycle by Finding New Coping Strategies: You can regain control by actively replacing the habit of drinking with healthier alternatives. Start with simple, in-the-moment practices like deep breathing or journaling, and consider using a structured program like Reframe to help you build long-term resilience.

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