Stress and alcohol

ALSO KNOWN AS: Anxiety and substance abuse; addiction and anxiety

DEFINITION: Stress is a physiological response to certain negative stimuli, including illness, injury, extreme temperatures, and fear. It is commonly associated with the fight-or-flight response and can be associated with alcohol use. Though not everyone drinks in response to stress, a number of factors can help to determine whether a person will drink during a stressful situation. Some of these factors are genetics, usual drinking behavior, former experiences with alcohol or other drugs, and the availability of social support.

Background

When the body experiences stress, it responds by secreting hormones into the blood in an attempt to cope with the stressor. This stress response affects the way the body functions and alters body temperature, appetite, and mood. This is one reason some people turn to alcohol after a stressful event. In many cases, people will turn to alcohol when a stressful situation feels out of their control. For example, many war veterans treated for post-traumatic stress disorder (PTSD) are also diagnosed with alcohol use disorders. Many studies have also shown that stressful situations can lead to relapse among individuals recovering from an alcohol use disorder. People who do not have the resources—such as a social support network—to cope with stress are more likely to drink in response to a stressful situation. They use alcohol to help buffer the effects of stress, but alcohol has an inverse impact on the brain. Many studies assert that drinking alcohol during times of stress can increase anxiety and depression, and often, the feeling of stress itself is amplified.

Alcohol is not a healthy way of dealing with stress. Drinking to deal with stress can interfere with work, relationships, and finances and lead to more problems, such as alcoholism and health complications. Symptoms of stress include headaches, stomachaches, feeling tired or overwhelmed, and having difficulty sleeping.

The psychological, genetic, and environmental factors that contribute to addiction are not fully understood. Research continues to provide valuable insight into effective treatment and prevention methods for the modern American. A randomized controlled laboratory project called the "Underlying Mechanisms in the Relationship between Stress and Alcohol Consumption in Regular and Risky Drinkers" (MESA) began studying and documenting the connection between stress and alcohol consumption in 2018. The results of longitudinal studies like these may allow early identification of individuals at risk for addiction to alcohol and prevent addiction before it begins.

Controlling Stress

There are numerous strategies to reduce or control stress. Some of these include learning to say no and to set boundaries, which means not taking on more than one can handle. People-pleasing may lead to feeling out of control of one's life, which increases stress, but setting healthy, clear boundaries in relationships with friends, family, and coworkers can provide a sense of empowerment. Setting boundaries at work, in school, or in demanding hobbies can be challenging, but finding balance, prioritizing tasks, and taking on one thing at a time when the workload seems unbearable can eliminate stress.

Self-care comes in many forms, but scheduling time to prioritize one's mental and physical well-being is critical to controlling stress. Meditating and learning mindfulness techniques can take as few as ten to twenty minutes each day, and practicing breathing techniques helps combat stress. Eating healthy and exercising for at least thirty minutes on most days improves sleep, depression, and fatigue. Limiting the intake of caffeine and alcohol also improves sleep habits. Some individuals with chronic stress benefit from supplements like vitamin B or magnesium, or from seeking help from a professional who can provide effective coping and relaxation strategies.

Building a support system is essential in limiting addiction and relieving stress, but a sound support system also provides a foundation for a life naturally lower in stress. Guidance and support allow individuals to set and achieve goals, remain accountable, and better cope with and recover from disappointing or stressful situations.

Bibliography

Barnes, Gordon, et al. The Addiction-Prone Personality. Springer, 2007.

Bradford, D. E., et al. “How Bad Could It Be? Alcohol Dampens Stress Responses to Threat of Uncertain Intensity.” Psychological Science, vol. 24, no. 12, 2013, pp. 2541–49.

"The Link Between Stress and Alcohol." National Institute on Alcohol Abuse and Alcoholism, pubs.niaaa.nih.gov/publications/AA85/AA85.htm. Accessed 1 Dec. 2022.

“Post Traumatic Stress Disorder and Addiction.” Addiction Center, 29 July 2024, www.addictioncenter.com/dual-diagnosis/post-traumatic-stress-disorder. Accessed 20 Sept. 2024.

Slone, Laurie B., and Matthew J. Friedman. “Recognizing Other Mental Health Issues.” After the War Zone. Da Capo, 2008.

Stewart, Sherry H., and Patricia Conrod, editors. Anxiety and Substance Use Disorders. Springer, 2008.

Wittgens, C., et al. "Underlying Mechanisms In The Relationship Between Stress and Alcohol Consumption in Regular and Risky Drinkers (MESA): Methods and Design of a Randomized Laboratory Study." BMC Psychology, vol. 10, no. 233, 2022. doi.org/10.1186/s40359-022-00942-1.