For many people, anxiety and alcohol feel closely linked. A drink to “take the edge off” after a stressful day. A glass of wine to calm racing thoughts. A few beers to feel more comfortable in social situations.
At first, alcohol can feel like relief. But over time, what starts as a coping tool often becomes part of the problem. Anxiety and alcohol frequently reinforce each other, creating a cycle that’s difficult to break without support.
Understanding why these two so often go together is an important step toward healthier choices and long-term wellbeing.
Why Alcohol Feels Like It Helps Anxiety
Alcohol is a central nervous system depressant. In the short term, it slows brain activity and increases the release of calming neurotransmitters like GABA. This can temporarily reduce tension, quiet anxious thoughts, and create a sense of relaxation. This is why many people use alcohol to cope with:
- Generalised anxiety
- Social anxiety
- Work stress or burnout
- Insomnia or racing thoughts
- Emotional overwhelm
In the moment, it can feel effective. The body relaxes, the mind slows, and discomfort fades, briefly.
The Short-Term Relief, Long-Term Cost
The problem is that alcohol’s calming effect doesn’t last. As alcohol leaves the system, the brain works to rebalance itself. Stress hormones like cortisol increase, and the nervous system becomes more reactive. This often leads to heightened anxiety, irritability, restlessness, or low mood the next day.
This is sometimes called “rebound anxiety”, anxiety that feels worse after drinking than before.
Over time, the brain adapts. It begins to rely on alcohol to feel calm, while becoming less capable of regulating anxiety on its own. What once worked occasionally starts to feel necessary.
How Anxiety and Alcohol Create a Cycle
Anxiety and alcohol often feed into each other in a predictable loop:
Anxiety creates discomfort or distress.
Alcohol provides temporary relief.
The relief wears off, increasing anxiety.
More alcohol is used to cope again.
This cycle can happen slowly and quietly, making it hard to recognise. Many people don’t realise alcohol is worsening their anxiety because they associate drinking with relaxation, not the after-effects.
Alcohol Can Make Anxiety Disorders Worse
While alcohol may reduce anxiety briefly, regular use can significantly worsen anxiety over time. Research shows that alcohol can:
- Increase baseline anxiety levels
- Disrupt sleep, which worsens anxiety
- Intensify panic symptoms
- Reduce emotional resilience
- Interfere with anxiety medications
For people with existing anxiety disorders, alcohol often amplifies symptoms rather than relieving them.
Social Anxiety and Alcohol
One of the strongest links between anxiety and alcohol is social anxiety. Alcohol can lower inhibitions and reduce self-consciousness, making social situations feel more manageable. This can quickly lead to relying on alcohol as “social armour.”
The risk is that confidence becomes conditional, only accessible with alcohol. Over time, social anxiety can increase without drinking, reinforcing dependence.
Why Stopping Drinking Can Temporarily Increase Anxiety
One reason people struggle to reduce alcohol is that anxiety can spike when drinking stops.
This doesn’t mean quitting is the wrong choice, it means the nervous system is recalibrating. Alcohol suppresses anxiety signals, and when it’s removed, those signals can feel louder at first.
With proper support, this phase passes. The nervous system learns to regulate itself again, often leading to lower anxiety levels than before
Healthier Ways to Manage Anxiety Without Alcohol
Breaking the anxiety–alcohol cycle involves addressing anxiety directly, rather than masking it. Effective approaches may include:
- Therapy, particularly CBT or trauma-informed therapy
- Nervous system regulation and mindfulness practices
- Exercise and movement
- Sleep and routine stabilisation
- Reducing or eliminating alcohol gradually and safely
- Learning emotional coping skills
For some, structured support is essential. especially if alcohol has become a primary coping strategy.
How InnerLife Recovery Supports the Full Recovery Process
If alcohol feels necessary to cope with anxiety, stress, or emotions, it’s often a sign that deeper support is needed. This doesn’t mean someone has “failed.” It means the nervous system has been under strain for a long time.
At InnerLife Recovery, we understand the strong connection between anxiety and alcohol use. Many people come to us not because they want to “quit drinking,” but because they’re exhausted from managing anxiety and no longer want alcohol to be their coping tool. We are located in the serene environment of Marbella, Spain, the journey to recovery from addiction is tailored and holistic, addressing your unique needs.
Our international team offers specialized treatment for mental health disorders and addiction. We combine evidence-based therapy with compassionate, individualized care, helping people uncover the pain behind the persona and rediscover their authentic selves. We offer holistic, trauma-informed treatment that addresses both the addiction and the underlying emotional pain.
📞 Reach out today to learn more about our residential treatment programs. We’re here 24/7h available to help you recover and rebuild.
Contact us today for an obligation-free confidential consultation.
