What You Need to Know About Alcohol and Anxiety-Part 2

In the last blog post, I covered how alcohol has a profound impact on both the brain and body, significantly affecting mood and anxiety levels. Initially, it may offer temporary relief by reducing inhibitions and enhancing feelings of pleasure. However, long-term consumption can lead to increased anxiety, cognitive impairment, and physical symptoms that perpetuate a vicious cycle. Understanding these effects is crucial for those struggling with anxiety, as it highlights the importance of mindful consumption and healthier coping strategies. In part 2 of this blog, we will focus on effective approaches for managing anxiety and the role of therapy in overcoming the challenges posed by alcohol use. Lifestyle changes and professional help can make a big difference if alcohol and anxiety are disrupting your life. Let’s talk about what you can do to turn things around.

Tips for Drinking in Moderation

If you’re concerned that you’re drinking more than is healthy for you, here are some tips to start limiting your consumption.

Plan ahead. Decide what you’re going to drink before you get started and practice slowing reducing the number of drinks you typically have. If you tend to have 3 drinks with dinner, have 2 instead and slow down the pace of your drinking. If you’re attending a social event where there will be alcohol, and perhaps some peer pressure to drink, plan how many drinks you will have so you know when to stop. Starting out with an intention can really help so you don’t lose control over how many drinks you had.
Slow down. Sip your drink so it lasts longer, and you can savor it. It’s also helpful to drink water in between if you consume more than one alcoholic beverage. Having a non-alcoholic beverage in hand can often help with the social aspect. When people see a drink in your hand, they’re less likely to point out that you’re not drinking and reduce the pressure you feel to drink.
Eat food. Eating food while consuming alcohol can significantly mitigate its adverse effects on the body and mind. Eating slows the absorption of alcohol into the bloodstream, reducing the intensity of its impact. This can help prevent rapid spikes in blood alcohol concentration. Eating nutritious foods can replenish essential vitamins and minerals that alcohol depletes, supporting overall brain health and emotional well-being. Sometimes, people drink more because they’re hungry. Recognizing that you’re hungry and eating food will satiate your body the way it needs, which can help reduce alcohol intake.
Enjoy other activities. Do you tend to seek out events and activities where drinking is expected or a big part of socializing? If you’re used to bar hopping, start doing more activities that do not automatically include alcohol, such as going for a hike or visiting a museum. If you live in San Francisco or nearby, there are plenty of activities to choose from where drinking is not expected. Movement and fresh air can oftentimes fulfill you in ways that make you feel happier and relaxed.
Resist social pressure. Sometimes at social events, people feel pressure to accept when offered a drink. “C’mon, have a drink!” It can feel anti-social or rude to decline. There are ways to decline kindly that you can start to familiarize yourself. Rehearse what to say if someone asks why you’re turning down a drink. Let your family and friends know you’re trying to cut back, if that is comfortable for you.
Seek community support. If you’re having a difficult time reducing your alcohol use on your own, you’re not alone. It can be difficult to change drinking habits when you’ve found yourself in a pattern of drinking too much, and some of this is because of the effects of alcohol on the brain and body that we discussed in this article. 12 Step meetings such as Alcoholics Anonymous are free and open to anyone who is trying to stop drinking. There are multiple meetings available in San Francisco the Bay Area, and online, at numerous times every day of the week to make it easy for your schedule. SMART Recovery groups are also available online and are structured differently than AA which some people prefer. You might try a few different groups to find what works for you.

Tips for Dealing with Anxiety

We all experience nervousness and stress at certain points in our lives. Some anxiety in life is quite normal and can be handled with a few good coping strategies that you can use yourself.

Practice Breathing Exercises and Meditation: Engaging in mindfulness exercises or meditation to ground yourself in the present moment can help reduce racing thoughts and promote relaxation. Breathing exercises such as mindfully taking slow deep breaths also help slow down racing thoughts and calm the body.
Get Active: Regular physical activity, such as walking, yoga, or any form of cardio exercise, can significantly decrease anxiety levels by releasing anxious energy from the body. This releases endorphins which helps improve mood.
Establish a Routine: Creating a daily routine can provide structure and predictability which helps alleviate feelings of anxiety.
Limit Caffeine and Sugar: Be mindful of how much caffeine and sugar you consume. Reducing the intake of stimulants like caffeine and sugar can prevent spikes in anxiety levels and promote a calmer state of mind.
Connect with Others: Reach out to friends, family, or support groups. Sharing your feelings and experiences can provide comfort and reduce feelings of isolation.
Prioritize Sleep: Create a structure for sleep so you ensure you get enough quality sleep each night. Poor sleep can significantly exacerbate anxiety symptoms, but 7-8 hours of quality sleep can be highly beneficial.

Professional Therapy for Alcohol and Anxiety

Anxiety is one of the most common mental health issues. Individual therapy can be highly beneficial to help understand the triggers for your drinking, build skills to deal with the anxiety, and create a plan that can help you reach your goal. You can search for therapists who have experience treating both anxiety and substance abuse issues, or you can reach out to me.

I help people untangle from the vicious cycle of anxiety and alcohol use. Together we will identify the triggers to anxiety and to drinking, develop coping strategies to deal with them, and create a plan for how to incorporate these new strategies. Through our work, you will have a plan to get back control of your life while feeling calm and capable of handling your emotions. If you’re looking for help with alcohol use and anxiety therapy in San Francisco, contact me for a free 15-minute phone consultation.

Specialties include therapy for depression, anxiety, work stress, relationships, and life changes.

In Case You Missed It! Additional Blog Posts on Anxiety Therapy:

Anxiety Therapy San Francisco 101: 8 Self-Care Tips For Go-Getters To Reach Their Goals

Anxiety Therapy San Francisco 101: 9 Tips For Managing Anxiety In The Bay Area Professional Scene

Anxiety Therapy San Francisco 101: Journaling Tips To Soothe Anxiety

Anxiety Therapy San Francisco 101: Busting 9 Myths About Anxiety