Top 10 Tips On How To Stop Anxiety After Drinking Alcohol

How To Stop Anxiety After Drinking Alcohol?

Experiencing anxiety after drinking alcohol is a common concern for many individuals. While alcohol is often associated with relaxation, it can have varying effects on mental health, leading to heightened anxiety in some cases. Understanding how to manage and alleviate anxiety after drinking is essential for those seeking a more enjoyable and stress-free experience. In this article, we will explore practical tips to help you stop anxiety after consuming alcohol.

1. Know Your Limits: Understanding your alcohol tolerance is crucial in preventing anxiety after drinking. Consuming alcohol beyond your capacity can result in an imbalance that triggers anxiety. Set clear limits for yourself and stick to them to promote a more controlled and comfortable drinking experience.
2. Choose Your Drinks Wisely: Different types of alcoholic beverages can impact individuals in distinct ways. Opt for drinks with lower alcohol content and avoid those known for causing increased anxiety. Additionally, consider choosing beverages with fewer additives, as certain ingredients may exacerbate anxiety symptoms.
3. Stay Hydrated: Dehydration can contribute to feelings of anxiety and discomfort. Counteract the dehydrating effects of alcohol by drinking water alongside your alcoholic beverages. Staying hydrated not only helps alleviate anxiety but also supports overall well-being.
4. Pace Yourself: Sipping your drink slowly and pacing yourself can prevent rapid intoxication, reducing the likelihood of anxiety. Allow your body the necessary time to process the alcohol, giving you better control over its effects on your mental state.
5. Eat Before Drinking: Consuming a balanced meal before drinking can help slow down the absorption of alcohol in your bloodstream. This, in turn, may mitigate the impact of alcohol on anxiety levels. Opt for foods rich in protein and complex carbohydrates for a more sustained and moderated drinking experience.
6. Practice Mindfulness: Engaging in mindfulness techniques can be effective in managing anxiety after drinking. Deep breathing exercises, meditation, and staying present in the moment can help calm your mind and alleviate anxious thoughts. Consider incorporating these practices into your routine before and after drinking.
7. Identify Triggers: Reflect on the situations or thoughts that tend to trigger anxiety after drinking. Identifying these triggers allows you to make informed decisions about your alcohol consumption and develop strategies to address specific anxiety-inducing factors.
8. Seek Support: If anxiety persists or becomes a recurring issue after drinking, consider seeking support from friends, family, or mental health professionals. Discussing your concerns can provide valuable insights and guidance, helping you find effective coping mechanisms.

Stopping anxiety after drinking alcohol requires a combination of self-awareness, moderation, and proactive measures. By understanding your limits, choosing beverages wisely, and adopting healthy habits, you can create a more enjoyable and anxiety-free drinking experience. Remember that seeking professional support is always an option if anxiety becomes a persistent issue.

What is Anxiety?

Anxiety and Alcohol Abuse

How Does Drinking Alcohol Affect Anxiety? 

Anxiety is a disorder that affects the central nervous system (CNS), triggering increased blood flow, an accelerated heart rate, and heightened brain activity. In situations of extreme anxiety requiring medical intervention, doctors often prescribe benzodiazepines, commonly known as benzos, as they act as central nervous system depressants. Interestingly, the effects that make benzodiazepines effective in treating anxiety are similar to the effects experienced with alcohol.

In cases where individuals cannot obtain a prescription for their Anxiety Disorder, whether the doctor deems it unnecessary or suggests trying alternative methods to manage anxiety, some may turn to alcohol. This is particularly common among individuals grappling with an anxiety disorder who either cannot afford therapy or feel reluctant to seek it.

While alcohol may provide temporary relief initially, the assistance it offers is short-lived and comes at a significant cost. According to the National Institute of Biotechnology Information (NCBI), both alcohol and benzodiazepines can induce anxiety, panic, and phobias, emphasizing the drawbacks of relying on alcohol as a coping mechanism for anxiety.

The Vicious Cycle of Alcohol and Anxiety

Individuals experiencing anxiety may believe that consuming a few drinks will help them relax. However, the reality is that drinking alcohol can exacerbate anxiety rather than alleviate it. The cycle typically unfolds as follows:

1. The person consumes alcohol.
2. Initially, they feel a sense of calm as the alcohol influences the brain.
3. Anxiety emerges as a symptom of alcohol withdrawal during the body’s processing of the alcohol.
4. The individual may be tempted to drink again in an attempt to alleviate their anxiety.

However, this only restarts the cycle. As the initial calming effect diminishes, anxiety may resurface after quitting drinking alcohol, intensifying as the effects wear off. It’s crucial to remember that increased alcohol consumption leads to greater tolerance over time. This escalating tolerance may necessitate consuming more alcohol to achieve the same calming effects, potentially negatively impacting mental health. Over time, this pattern may contribute to heightened levels of anxiety and depression after drinking.

The cycle becomes a self-perpetuating loop where anxiety may drive individuals to drink, worsening their anxiety, leading to increased alcohol consumption, and further exacerbating their anxiety. Breaking free from this perpetual cycle of alcohol and anxiety is essential for mental well-being.

Alcohol’s Anxiety Hangover 

The term “hangxiety” is a blend of “hangover” and “anxiety,” describing the phenomenon where individuals experience the physical effects of alcohol, akin to a hangover (headache, stomach ache, tiredness, nausea, etc.), coupled with psychological uneasiness. It entails feeling “on edge” after a night of drinking and a pervasive sense that “something’s not right,” accompanied by paranoia or outright fear, with an inability to pinpoint the cause.

Hangxiety Symptoms

The manifestations of hangxiety can differ from one individual to another, as is typical with various illnesses and disorders. Here are some commonly observed signs and symptoms of hangxiety:

Link Between Anxiety Meds and Alcohol 

Antidepressants are commonly prescribed by doctors as a primary medication for anxiety. They are believed to function by increasing specific neurotransmitters, such as serotonin, in the brain, influencing how a person feels. Combining alcohol with anxiety medication, including antidepressants, poses significant dangers. Problem drinkers are 1.5 times more likely to use both alcohol and anxiety medications, with a noteworthy association between problem drinking in women and the use of anxiety meds.

Antidepressants often fall into categories such as SSRIs (selective serotonin reuptake inhibitors), SNRIs (serotonin and norepinephrine reuptake inhibitors), and tricyclic antidepressants. SSRIs like Lexapro, Paxil, Zoloft, and Celexa are commonly prescribed for chronic anxiety. SNRIs such as Effexor and Cymbalta work to slow the breakdown of brain chemicals like serotonin and noradrenaline. Tricyclic antidepressants operate based on a three-ring chemical structure.

After taking prescription drugs designed to address diagnosable anxiety, some individuals casually consume alcohol without considering the crucial question of whether it’s safe to drink while on anxiety meds. While alcohol may temporarily dull anxious feelings due to its depressant effects, it does not address the root cause of anxiety. Once the alcohol’s effects diminish, anxiety resurfaces, often with heightened intensity. Individuals who regularly use alcohol as a coping mechanism for anxiety may experience increased anxiety as they anticipate the diminishing effects of alcohol.

Alcohol and Xanax

Combining alcohol and anxiety medications like Xanax can result in an intensified impact from both substances. While researchers haven’t fully elucidated the reasons behind this interaction, it is likely attributed to chemical interactions occurring between alcohol and anxiety medications, such as Xanax, within the body. A 2018 animal study suggested that ethanol, the primary component in alcoholic drinks, may elevate the maximum concentration of Xanax in the bloodstream. This elevation can lead to an augmented high, accompanied by intensified side effects. Additionally, the combination places increased strain on the liver, as it works harder to metabolize and break down both Xanax and alcohol within the body.

Dual Diagnosis Treatment for Alcohol and Anxiety Problems

A strong correlation exists between mental health conditions, such as anxiety disorders, and alcohol abuse. Individuals grappling with mood disorders, like anxiety, are more vulnerable to developing a substance addiction, often resorting to drugs or alcohol as a means to self-medicate the symptoms of their underlying mental health condition. The presence of these co-occurring disorders can exacerbate each other if not addressed with appropriate treatment.

To ascertain the most effective approaches for addressing alcohol and anxiety issues, it is essential to undergo a precise assessment of all the symptoms. Once a mental health professional evaluates the symptoms, it may be determined that another type of mental condition is present, necessitating a specific form of treatment. Frequently, a combination of psychotherapy, medication, and/or lifestyle changes proves effective in managing these challenges and promoting functional well-being.

Medically-Assisted Detox

The initial phase of treatment, often referred to as detox, is crucial in guiding individuals through the intricate process of withdrawal. However, detox alone does not tackle the underlying patterns of thought and behavior contributing to substance abuse. To establish long-term sobriety after completing detox, various treatment approaches and settings are available to provide continuous support.

Cravings are a prevalent challenge during the detox process and can pose difficulties in overcoming substance dependence, often resulting in relapse. Inpatient treatment, with its consistent medical care, plays a vital role in preventing relapse. Clinicians in this setting can offer necessary medications and medical expertise to alleviate cravings and mitigate the effects of withdrawal, enhancing the overall effectiveness of the treatment process.

Psychotherapy for Depression and Anxiety

Various psychotherapy modalities have proven effective in treating depression, including:

1. Cognitive Behavioral Therapy (CBT): This approach involves making changes in both negative thought patterns and behavioral routines that impact the daily life of individuals experiencing various forms of depression.
2. Dialectical Behavioral Therapy (DBT): A comprehensive mental health and substance abuse treatment program with the primary goal of assisting patients in building a life worth living. DBT aims to help individuals develop a “clear mind.”
3. Person-Centered Therapy: This strategy encourages clients to understand and address their concerns in a safe and supportive environment.
4. Solution-Focused Therapy: This approach focuses on identifying and implementing solutions quickly, with a simple first step leading to further positive consequences.

Dual Diagnosis Treatment

The co-occurrence of substance abuse and mental health disorders is common, often linked to traumatic experiences. Dual diagnosis rehabilitation addresses both issues concurrently. The most effective approach involves an integrated system where both the substance abuse problem and the mental disorder are treated simultaneously. Whether the mental health or substance abuse problem emerged first, long-term recovery is dependent on comprehensive treatment for both disorders by the same team or provider.

Top 10 Tips on How to Reduce Anxiety Immediately