The Relationship Between Alcohol and Anxiety

Many of us who tend to feel anxious in social situations, otherwise known as social anxiety, may lean on alcohol to help manage those feelings of anxiety when we do socialize. A few drinks can make us feel carefree and confident and this can make alcohol feel important to our enjoyment of socializing. However, the relationship between anxiety and alcohol might be more counterintuitive than it seems. Even though alcohol might make us feel temporarily happy and loose, alcohol is actually a depressant, and those depressant effects are often felt later on, compared to the in-the-moment happiness. We may feel less anxiety in the moment but the next day can bring with it feelings of anxiousness and sadness. The anxiety we feel the next day can be connected to our behavior while drinking, such as wondering if we said or did something we regret, but it can also be a general feeling of anxiety with no clear cause. We don’t need to even overdo our drinking to experience this “post drinking anxiety,” as I like to call it. 

If you’ve ever tried socializing sober, it’s worth reflecting on any differences you noticed. Did the anxiety of the “Sunday Scaries” feel less intense? Did you walk away from social events feeling that you didn’t have fun? Did social anxiety dominate your experience? The answers to these questions may shine a light on some of the unwanted effects of alcohol, and may even suggest that alcohol may not be adding positively to our experiences as much as we might suspect. If the next-day anxiety that alcohol provokes is more troublesome than the supposed enjoyment that alcohol brings, it may be worth reconsidering one’s relationship to alcohol. 

If you’re thinking about reducing your drinking, I want to validate that it can be anxiety-provoking to imagine attending social events sober! As with any form of anxiety, avoidance is a key factor that maintains the status quo. If you tend to be more socially anxious, it is easy to assume that you might have less fun, that you may be judged for choosing not to drink, or you may wonder if others will like you as much when you’re sober. While these fears are understandable, it’s very likely that the fears are bigger than how it will actually feel to socialize sober. If you need convincing, think about how other fears have compared to the actual event or task. Putting yourself in a situation that makes you anxious is one of the only ways to disprove your fears and reduce overall levels of anxiety! Suggest group activities that don’t revolve around drinking – others in the group may be grateful to break the monotony of drinking-based hangouts, and you might even save money! Some examples are major and minor league sports games, activities such as pottery classes or at-home collage making, bowling, escape rooms, arcades, or spending time at a driving range. The inclusion of an activity may also help mitigate anxiety associated with attending a drinking-based event while sober. Your future less-anxious self thanks you! 

Here are some helpful tips to reduce alcohol consumption: 

• Don’t consume alcohol before going out; this is a high-risk time for over-consumption 

• Order a mocktail or other beverage – often people may miss the feeling of holding something in their hand more than they miss the alcohol itself

• Mix wine with club soda to decrease overall consumption without cutting out alcohol completely 

• Limit yourself to one alcoholic drink per hour. Drink water, soda, juice or a mocktail in the spaces between alcoholic beverages to reduce temptation. 

• Avoid overly sweet cocktails that may mask the taste of alcohol. It can be easy to forget how much alcohol is being consumed when the drink is highly enjoyable. 

• Ask the bartender to make the drink a “single” or even a “half-shot” to avoid heavier pours than intended