Stress and Alcohol- Why It’s a Nasty Cycle.
Taking the edge off stress with alcohol is a go-to for many women with far too much on their plates. Our To Do lists are long and our self-care is at the very bottom. A glass of wine (or more) at the end of the day is the fastest, easiest way to unwind and get some relief. The problem is stress leads to drinking more, and then alcohol leads to us feeling more stressed, creating a nasty cycle that's hard to break.
Why stress and alcohol become a cycle…
Stress can be a major trigger for drinking. When we're feeling overwhelmed, anxious, or tense, it's easy to turn to alcohol to numb our feelings or escape at the end of a hard day. But alcohol is a depressant, that works on releasing GABA, the neurotransmitter that makes us feel calm and relaxed.
When we’re feeling stressed or anxious alcohol helps, temporarily, to relieve us of that feeling. That’s why we drink. But then our brains fight hard to get back to homeostasis after the big whack of GABA so it releases cortisol, the stress hormone. Hello hangxiety! This makes you feel more anxious and stressed than you were before.
That’s why so many women wake up at 3am feeling anxious, stressed, and unable to get back to sleep due to a ‘racing mind’. Breaking the cycle of stress and alcohol isn’t easy. Big Alcohol would like women to believe a glass of wine is self-care, ready to soothe a frazzled mind. Our conditioning around wine and women tells us it’s normal, natural, and justified.
Here’s how to break the cycle…
1. Recognise the link
The first step in breaking the cycle is to recognise the link between stress and booze. Notice when you're turning to alcohol to take the edge off and pay attention to how it's affecting you.
2. Find stress busters you enjoy
No point going to yoga unless you enjoy it! Think about what activities you genuinely enjoy. Especially the simple ones like walking in nature.
3. Look for support
Breaking the cycle of stress and alcohol can be hard to do on your own. Reach out to friends, family, an online group such as my Facebook group The Women’s Wellbeing Collective or a health coach for support.
4. Take your self-care seriously
Taking care of yourself is crucial for breaking the cycle of stress and alcohol. Make sure you're getting enough sleep, eating a healthy diet, staying active, and doing things that make you happy.
Healthy stress busters to try…
1. Exercise
Daily exercise is a great way to reduce stress and boost your mood (even at the end of a big day!). Try going for a walk, a run, or a bike ride, or join a fitness class.
2. Meditation
Meditation is a powerful tool for calming the mind and reducing stress. There are many apps, websites, and classes to help you get started.
3. Breathwork
Deep breathing exercises help reduce anxiety and promote relaxation. Try taking slow, deep breaths for a few minutes each day.
4. Connect with people you love
Spending time with friends and family boosts dopamine, naturally.
5. Switch OFF
Learn what hits your OFF button. Try a sauna, reading quit lit, taking a bubble bath, or watching a movie with the kids.
If you’d like to learn more about Grey Area Drinking, read more here. If you’d like to book a discovery call with me, go here. If you’re ready to change your relationship with alcohol, I’d love to support you.