Kate Jamison, MHC

Alcohol is a staple in many social settings, but its impact on mental health is often underestimated. For many, alcohol can significantly affect brain function and exacerbate mental health conditions. 

The Science: How alcohol affects the brain

Alcohol acts as a depressant, slowing down the central nervous system and disrupting the balance of neurotransmitters that regulate our mood. It initially boosts dopamine (the "feel-good" chemical), but over time, this depletes our serotonin levels, which are crucial for emotional regulation and sleep. This imbalance can worsen conditions like anxiety and depression, or cause them to pop up for those who don’t chronically struggle (thanks, hangxiety!)

For those on SSRIs (Selective Serotonin Reuptake Inhibitors), as well as other mental health medications, alcohol can interfere with effectiveness. Alcohol amplifies the sedative effects of SSRIs, which can increase side effects like dizziness and fatigue. It can also undermine the benefits of the medication, leading to worsened depressive or anxious symptoms.

The misconception: You don’t need to have a “problem” to cut back

A common misconception is that reducing alcohol intake is only necessary if drinking is causing significant life disruption or addiction. Even without a history of substance abuse, alcohol can subtly impact your mood, relationships, sleep, and overall health. Cutting back or stopping altogether can be a proactive way to improve your emotional and physical well-being, regardless of whether alcohol seems to be actively disrupting your life.

Why it feels hard to change: The social pressures

Drinking is so deeply embedded in social culture that it often feels like a requirement for spending time with friends, relaxing, or having fun. This makes the idea of reducing alcohol or quitting seem intimidating or isolating. The fear of being judged, excluded, or missing out on "fun" can create significant emotional barriers to change.

It’s important to acknowledge these pressures but also to recognize that you have the power to challenge them. Social norms around drinking are shifting, and many people are choosing to drink less or not at all. You don’t need to make a big announcement — simply saying, "I’m not drinking tonight," or opting for an unassuming non-alcoholic beverage can help you feel more at ease without pushing past your boundaries.

Identifying barriers to limiting alcohol

If you repeatedly say you want to cut back but find it difficult, it’s important to recognize the barriers holding you back. These might include:

• Social pressure: Fear of standing out in social situations.
  Offering: Choose non-alcoholic options like mocktails or sparkling water. If you feel comfortable sharing that you aren’t drinking alcohol with the people you’re around, great! If not, many nonalcoholic options can allow you to feel included without compromising your well-being.

• Social anxiety: Drinking to "take the edge off" in social situations.
  Offering: Consider what about the settings you’re in or the people you’re around that make you feel the need to drink when you don’t want to. When limiting those interactions is unavoidable, try deep breathing, mindfulness, or other relaxation techniques to manage anxiety without alcohol.

• Fun and relaxation: Associating alcohol with fun.
  Offering: Explore new ways to have fun outside of a bar setting! Try new hobbies, engage in activities you enjoy, or focus on connecting with the people you’re with. 

Practicing intentional drinking

Rather than quitting altogether, consider becoming more intentional about your drinking habits. Being mindful of why, when, and how much you drink can lead to better mental health outcomes. If you notice alcohol is affecting your mood, energy, or emotional well-being, taking a step back can help you regain control without having to stop entirely.

Recommended resource: this reflective workbook by Amanda E. White, LPC.

Wondering where to start?

One way to explore how alcohol affects your mental and physical health is by participating in Dry January — a month of abstaining from alcohol. This experiment allows you to observe how your mood, sleep, energy levels, and overall well-being change when alcohol is out of the picture. Try it with friends! Many people report feeling clearer-headed, more energized, and less anxious after taking a break from drinking. 

Also, you don’t have to wait for January to try this! You can pick any month, or any period throughout the year to try it.

It doesn’t have to be all or nothing!

Your relationship with alcohol is personal, and it doesn’t have to be all or nothing. By exploring the impact of alcohol on your body and mind, you can make intentional decisions that can lead to meaningful improvements in your well-being.