How Does Alcohol Affect Our Mental Health?

by Andy Williams - last updated 31st March 2024

This post is deeply personal to me as alcohol has affected my mental health over the last 20 years. I'm not suggesting everyone is negatively impacted by consuming alcohol, but there are millions of people for whom alcohol severely affects their mental health, consequently impacting their physical health. But how exactly can alcohol influence our mental health?

The Complex Relationship Between Alcohol and Mental Health

Millions of people out there. enjoy a drink. Whether it's been a tough week at work and it's that glass of wine to unwind. or a nice pint on a Sunday afternoon in a pub garden. And millions of people. can consume alcohol with absolutely no problems. or negative effects on them into health. But that's not to say there aren't millions of individuals that are affected negatively.

The relationship between alcohol and mental health is intricate. Alcohol can severely influence one's mental state. Existing medical conditions can also lead someone towards alcohol consumption. Alcohol can temporarily ease feelings of stress, anxiety, or depression, offering a short-lived sense of relief or escape from everyday life.

However, consistent, regular, or heavy drinking can disrupt the balance of chemicals in the brain, potentially leading to long-term mental health issues and increasing the risks of developing depression, anxiety, and other disorders.

Personally, I have used alcohol as a coping mechanism, which then created a dependency and hindered effective mental health treatments. It was a vicious cycle that was very hard to break

Understanding Alcohol's Impact on the Brain

So, what exactly happens to our brain when we consume alcohol? The impact is huge, with alcohol affecting both the brain's structure and function. Alcohol interferes with the brain's communication pathways, affecting how the brain processes information.

This interference explains the immediate changes in mood, behaviour, and cognition, including reduced inhibitions and impaired judgment.

Continual drinking over time can cause more severe, lasting effects, including permanent alterations to the brain's chemistry and structure. It can also reduce the size of brain cells and lead to changes in the white matter that facilitates communication between different parts of the brain.

Ever had a hangover or felt low after a heavy weekend of drinking? Alcohol can deplete the brain of certain chemicals crucial to our mental health, such as serotonin and dopamine, linked to mood regulation. A lack of serotonin and dopamine can contribute to or exacerbate mental health issues such as depression and anxiety.

Short-Term Mental Health Effects of Alcohol

Short-term mental health effects of alcohol include mood swings, impaired judgment, temporary anxiety and stress relief, memory lapses, depression, sleep disturbances, and increased aggression.

Long-Term Mental Health Consequences of Chronic Alcohol Use

Long-term effects include chronic depression, anxiety disorders, cognitive impairments, increased risk of psychosis, personality changes, dependency and addiction, social isolation, and suicidal thoughts and behaviours.

I would imagine most people reading this article might find the short-term effects more relatable to them. However, the stark reality of alcohol is that one can quite easily start developing long-term effects, sometimes without even realising it's happening. I would urge anyone experiencing any of these long-term mental health effects to reach out for help.

How do you know when you have an Alcohol addcition?

So, I get it. A glass of wine at the end of a hard-working week can help you relax, and going out and socialising with people is extremely important. This may often happen in a pub environment, but how exactly do you know if you have an alcohol addiction?

I think the first step would be to recognise whether you have a pattern of alcohol use that leads to distress, impairment, or daily functioning issues.

1. Do you crave alcohol? Do you have a strong or irresistible urge to drink?

2. When you drink alcohol, is there a loss of control? Do you drink more or for longer than intended, or find it difficult to stop once you start?

3. Do you experience withdrawal symptoms such as sweating, shaking, nausea, depression, or irritability when you are not drinking?

4. Has your tolerance to alcohol increased, needing to drink more over time to achieve the same effect?

5. Have you neglected responsibilities, failing to go to work or school, or any home responsibilities due to drinking or recovering from a heavy night?

6. Do you recognise that drinking alcohol is a problem for you, but continue to drink even with this knowledge, knowing that it could be affecting your physical or mental health

7. Lastly, have you recognised that you drink too much and have had failed attempts at quitting drinking? Do you continuously say, "I should" or "I want to cut down," but find it hard to do so?

If you've answered yes to the above questions, then potentially you may have an alcohol addiction. Many people will shrug this off and just carry on with life. However, with the rise in awareness around mental health over the last few years, I think it's really important for people to ask themselves these questions. Self-awareness is a skill set more of us should have, and it's not a problem to admit where you have an issue. It is a sign of strength to reach out for help.

Strategies for Managing Mental Health Without Relying on Alcohol

Below are some strategies for managing your mental health without relying on alcohol:

• Seek Professional Support: Consult a mental health professional, such as a therapist or counsellor, who can offer tailored advice and strategies for managing your mental health. Cognitive-behavioural therapy (CBT) and other therapeutic approaches can be particularly effective.

• Practice Mindfulness and Meditation: These practices help ground you in the present moment and can reduce stress, anxiety, and depressive symptoms. They improve emotional regulation and help you develop a healthier relationship with your thoughts and feelings. Personally, I have used mindfulness and meditation over the last year to remain free from alcohol, which has had a positive impact on both my physical and mental journey.

• Engage in Regular Physical Activity: Exercise releases endorphins, natural mood lifters, that can reduce stress, anxiety, and symptoms of depression. Find an activity you enjoy, such as walking, yoga, or cycling, and make it a regular part of your routine. I listed walking, yoga, and cycling because all three have significantly helped my mental health. However, it's about finding what works for you, as we are all different.

• Establish a Healthy Routine: Create a structured daily routine that includes consistent sleep schedules, regular meals, work, and relaxation time. A predictable routine can provide a sense of control and stability. I find that creating this daily routine and structure is a key part of my success over the last year, possibly due to a slight element of OCD within me.

• Develop a Strong Support Network: Share your feelings and experiences with trusted friends or family members. Joining support groups where you can connect with others facing similar challenges can also be beneficial. If you're my age, you will remember Bob Hoskins continually reminding us that 'it's good to talk'. He's right.

• Learn Healthy Coping Skills: Develop and practise healthy coping mechanisms for dealing with stress and emotional discomfort. Skills like deep breathing, progressive muscle relaxation, and positive self-talk can be very helpful. After watching a series with Wim Hof and starting to practise deep breathing, I can vouch for this technique. There are many breathing exercises out there, available in your chosen fitness app or on YouTube channels.

• Prioritize Nutrition: A balanced diet can significantly impact your mental health. Foods rich in omega-3 fatty acids, vitamins, minerals, and antioxidants can support brain health and improve mood. Once I started to prioritise my diet, the thought of undoing the hard work through consuming alcohol became unappealing. A balanced diet definitely improves mental health without relying on alcohol.

• Set Realistic Goals: Setting achievable goals can provide a sense of purpose and direction. Break larger goals into smaller, manageable tasks to avoid feeling overwhelmed. Maybe it's not realistic to completely cut out alcohol from your life, and that's fine. But if you recognise that alcohol negatively affects your mental well-being, why not set some realistic goals? How about not drinking from Monday to Friday? Or limiting what you drink when you are drinking? Maybe only buy enough alcohol so that the fridge doesn't have as much in it. Setting realistic goals is super important.