Can Alcohol Make Anxiety Worse?
Do you ever find yourself reaching for a glass of wine or your favourite alcoholic drink to "take the edge off" the day?
Then waking up the next morning with that familiar anxious knot in your stomach, and a feeling of dread?
It is very common to notice our anxiety levels spike after drinking alcohol. Many of our clients at Better Your Life share how alcohol initially seemed like a great way to unwind, until it started fuelling the very anxiety they were trying to escape from.
And I get it, at the height of my own anxiety, I felt I needed a glass of wine to calm me down at the end of the day, as well as during any social engagement. But this can quickly become a downward spiral.
In this blog, we'll explore
- the connection between alcohol and anxiety.
- why alcohol increases anxiety even if it feels calming at first.
- the reason why we get those post-drinking worries (known as hangxiety).
- and most importantly, what we can do to break the cycle and feel more in control.
We will include some of our clients experiences as well as address the most frequently asked questions including "Can alcohol cause panic attacks?" and "Will stopping drinking reduce anxiety?
Click the button below to arrange a complimentary, no obligation consultation call.
The Hidden Cycle between Alcohol and Anxiety
Every time we turn on the television, we see advertisements showing happy and relaxed people enjoying their favourite tipple, so it's easy to assume that a drink can help us to relax. And in the moment, it may, because alcohol acts as a sedative, slowing down the brain and dampening feelings of stress and fear.
But that short-term calmness comes at a long-term cost.
The Science Behind Alcohol and Anxiety
Alcohol interferes with key neurotransmitters in the brain, including:
- GABA: Gamma-aminobutyric acid has calming effects
- Glutamate: which stimulates brain activity
Initially, alcohol increases GABA and suppresses glutamate, creating that chilled-out, mellow feeling. But once the alcohol wears off, our brain goes into overdrive trying to restore balance. The result? Increased heart rate, agitation, restlessness and anxiety.
According to the NHS, excessive alcohol use can alter our brain chemistry, making existing anxiety worse and increasing the risk of developing anxiety disorders over time.
Why You Feel Worse the Next Day
"Hangxiety" is the name for anxiety that follows a heavy drinking session. This form of anxiety typically starts in the morning after drinking alcohol, and can include:
- Racing thoughts
- Sweating
- Heart palpitations
- Dread or guilt
- Difficulty concentrating
- A surge in "what ifs"
Alcohol is a nervous system depressant, and once it leaves your system, the rebound effect often leaves people feeling emotionally unsteady and physically uncomfortable.
A 2019 study published in Alcohol and Alcoholism found that people with anxiety are more prone to post-drinking distress, and it can linger for several hours or even days.
Client Story
Laura, a 38-year-old client who came to Better Your Life last year, shared how Friday nights were her way to decompress. A couple of glasses of wine turned into a bottle, and the next day, she'd feel tense, sick, and plagued with self-critical thoughts.
As our bodies adjust to the alcohol, we need more of it to get to that calm state again, and this is when the amount we drink can creep up.
"I Thought I Was Just Hungover, But It Was So Much Deeper Than That"
As with the majority of our clients, Laura didn't realise it was alcohol fuelling her anxiety.
As we explored Laura's habits and introduced Nervous System Therapy and calming rituals, she began to sleep better, think more clearly, and reduce her alcohol intake naturally.
Alcohol as a Coping Mechanism
Many people drink to:
- "Take the edge off" social anxiety
- Fall asleep faster
- Switch off after work
- Feel more confident in public
But relying on alcohol creates dependency, not just physically, but emotionally too. It trains the brain to avoid healthy coping strategies. It will often block us from processing the root causes of our anxiety.
So if you have noticed alcohol creeping into your life more regularly, this isn't about blame or judgement. It is about becoming aware and knowing there is another way.
When we are feeling anxious, stressed and overwhelmed, many of our clients benefit from downloading the Circle of Control Workbook. It helps them feel empowered knowing they have more influence than they initially believe. You can click the link below to access a free copy. It comes with full instructions.
WhatsApp Us for Support on 07503 067941
How to Soothe Anxiety Without Alcohol
Here are some practical tools to break the cycle:
1. Speak to an Anxiety Specialist
Anxiety is often misunderstood. When I ask my clients, "What do you know about anxiety?", many can explain exactly how it feels but they can not explain what it is. By understanding more about anxiety, and knowing it is an evolutionary response to a threat, we can change our relationship to anxiety.
An anxiety specialist can also provide you with healthy coping strategies to soothe your nervous system, while helping you to understand the root cause of your anxiety.
2. Soothe Your Nervous System
- Use breathing techniques like 4-7-8 breathing.
- Try progressive muscle relaxation. I explain more about progressive muscle relaxation here.
- Go outside and look up at the sky. Looking skyward sends a quick signal of safety to the brain. The opposite is true when we are looking down, such as towards our phones. From an evolutionary perspective, all our predators were on the ground level, so when we look down, we are sending a signal to our nervous system that we are looking for danger.
3. Create New Evening Rituals
- Swap wine for calming teas like chamomile or passionflower.
- Use journaling prompts to empty your mind and get your anxious thoughts on paper and out of your head.
- Take an Epsom salt bath to calm your body.
- Notice what you are grateful for that day, or try a guided meditation
4. Get Curious, Not Critical
Ask yourself: "What am I hoping this drink will fix?" or "What am I trying to avoid feeling right now?"
And then: "What else could I try that would help with that?"
5. Track Your Mood and Drinking Patterns
Many people find it helpful to keep an Anxious Thoughts Diary or use Journaling questions to notice triggers. You can get the complete list of Journaling Questions my clients use to reduce anxiety by clicking on the image below. Journaling like this helps you shift the pattern.
Click the button below to arrange a complimentary, no obligation consultation call.
Client Story:
"Socialising Without Alcohol Changed Everything"
Ben, a 42-year-old client, shared that alcohol gave him the confidence to be social. But he always felt worse afterwards as he would have memory loss and couldn't remember what he said or did. This created a great deal of shame as he tried to piece together the events of the previous night.
Together, we explored new ways to manage social anxiety without the crutch of alcohol. He started using breathing tools before events and practised saying no without guilt. He used to think he needed alcohol to fit in. But it turns out he just needed support and better tools.
The Gut-Brain Connection and Alcohol
Did you know alcohol also impacts your gut health, which directly affects anxiety?
The gut is often referred to as the "second brain" as over 90% of serotonin, the mood-stabilising chemical, is produced in the gut. Alcohol disrupts the gut microbiome and irritates the stomach lining, which can further destabilise mood and heighten anxiety.
When the gut is inflamed, the body becomes more reactive to stress, creating a vicious loop of inflammation, fatigue, and worry.
What to Do If You're Worried About Your Drinking
If this article resonates with you, know that you're not alone, and you don't need to struggle with this issue quietly.
Here's where you can start:
- Book a complimentary 45-minute consultation with us at Better Your Life, where we can explore the root cause of your anxiety and provide you with healthy coping strategies.
- Download our Circle of Control Workbook to regain a sense of calm and clarity.
- There are also plenty of 12-step programs to help with alcohol addiction.
We'll meet you with compassion, not judgement.
You Deserve to Feel Calm Without a Crutch
Alcohol may feel like a quick fix, but the cost to your nervous system, your clarity and your confidence is often far too high.
As an anxiety therapist and specialist, I've helped thousands of people find freedom from the grip of alcohol-fuelled anxiety. We work together to restore calm, uncover healthier coping strategies, and build confidence from the inside out.
You don’t have to live in fear of when anxiety and panic will next take hold, and self-destructive behaviours kick in.
If you are struggling with anxiety and self-sabotage, and would like guidance, our team at Better Your Life are here to support you. Together, we will find ways to reduce your anxiety, and improve your overall health, relationships and wellbeing.
A trained Anxiety Therapist and Specialist can offer a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused on your unique individual needs.
Taking care of your mental wellbeing is essential to your overall wellbeing. When left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.
If you're ready to feel more in control, without the spikes and crashes, let's talk.
Book your free call now with an Anxiety Therapist nearby.
Click the button below to arrange a complimentary, no obligation consultation call.
Jennifer has helped me massively in noticing what i am worth and how anxiety doesn't have to prevent you from experiences. I no longer beat myself up when i have a bad moment and can get on with my life without making it even worse. I recommend anyone struggling with anxiety dedicates themselves to this process fully and honestly. You will then see the results i have seen. Thanks Jen☺️
Additional Resources to Ease Anxiety
Read What Causes Anxiety?
Read What Are The Different Types of Anxiety?
Read Can Mindfulness Help with Anxiety
Watch How to Feel Less Anxious
Watch How To Reduce Anxiety Immediately
Watch Breathing Techniques for Anxiety
Download the Circle of Control and Influence worksheet
Download the Cognitive Distortions worksheet
FAQs about Anxiety and Alcohol
Can Alcohol Cause Anxiety The Next Day?
Yes. The temporary calming effects of alcohol are often followed by a rebound effect, where the nervous system becomes overstimulated. This can cause intense anxiety, also known as hangxiety.
Will Cutting Out Alcohol Help With My Anxiety?
For many people, yes, it will, however, please speak to your GP if you are dependent on alcohol or a heavy user, as there can be adverse side effects if you suddenly stop without medical advice.
Reducing or removing alcohol safely allows your brain chemistry to stabilise and your nervous system to reset. Many of our clients report feeling clearer, calmer and more in control within a few weeks.
Is Alcohol Safe In Moderation If I Have Anxiety?
That depends on your body's sensitivity and your reasons for drinking. Some people can tolerate an occasional drink. For others, even small amounts disrupt their sleep and mood. We always recommend tuning into your body and noticing how it reacts, and speaking to your medical advisor.
Can Alcohol Trigger Panic Attacks?
Yes, especially in people already prone to anxiety. The physiological effects of alcohol withdrawal, like heart palpitations and dizziness, can imitate panic, and this can be extremely worrying and triggering.
Click the button below to arrange a free, no obligation consultation call.