Anxiety is that feeling of worry, nervousness or fear that can be really intense and sometimes even overwhelming. It’s natural to feel anxious from time to time, like before an exam or an important presentation. But for people with anxiety disorders, these feelings are much stronger and last for a long time, interfering with daily life. Common symptoms of anxiety disorders include:

• Feeling restless or on edge
• Having trouble concentrating or staying focused
• Feeling tired or easily fatigued
• Being irritable
• Having muscle tension
• Having trouble sleeping, either falling asleep or staying asleep
• Experiencing physical symptoms like headaches, stomachaches, dizziness or rapid heart rate

If you’re one of the 301 million people around the world who experience an anxiety disorder, you’re sure to look for ways to help you cope and relax. You may have heard that having a drink or two can help chill you out. While it may seem relaxing at first, drinking alcohol and anxiety don’t go together well. Let’s explore why alcohol may not be the best way to deal with anxiety and some healthy ways to help you cope instead.

Can alcohol cause anxiety or make it worse?

Alcohol actually isn’t good for anxiety. Here’s why:

• Short-term relief, long-term woes — Alcohol slows down your brain activity. This slowdown can make you feel calmer for a little while, like it’s putting your worries on mute for a while. However, the problem with this is that the effect doesn’t last. Once your body gets rid of the alcohol, those worries come rushing back. Sometimes, when they flood back in, they can be even worse. Think of it like the mute button got turned off and the volume of your worries cranks up. 
• Alcohol and panic attacks — A panic disorder involves sudden and intense episodes of fear or anxiety. For people who experience this condition, alcohol can actually trigger panic attacks. This can happen because alcohol disrupts the balance of neurotransmitters in the brain, which can precipitate panic attacks in susceptible individuals. 

Does all alcohol cause anxiety?

The type of alcohol you drink doesn’t matter — beer, wine or liquor — they can all have the same effect on anxiety. It’s the amount of alcohol you consume that makes the difference. And even small amounts can make your anxiety symptoms worse. 

Self-medicating with alcohol: A dangerous cycle

It’s understandable that when you’re struggling with anxiety, you want to feel better. Sometimes people with anxiety turn to alcohol in an attempt to self-medicate. This may be due to a variety of factors, including:

• Your doctor doesn’t think your anxiety needs a prescription or wants you to try other methods to help you get your anxiety under control.
• You have financial or other barriers to seeking therapeutic help.
• You’re embarrassed to admit you need help to manage your anxiety. 

Attempting to self-medicate with alcohol may provide you with temporary relief, but in the long run, it can actually make your anxiety worse, due to:

• Creating dependence — The more you rely on alcohol to help you cope with anxiety, the more your brain gets used to it. Over time, you may need to drink more and more alcohol just to feel “normal,” which can lead to dependence or even addiction. 
• Causing hangovers — Hangovers are no fun for anyone, but for people with anxiety, they can be especially brutal. Hangovers can make anxiety symptoms worse, like fatigue, headaches and irritability. This can create a vicious cycle that’s hard to break free from on top of struggling with typical anxiety symptoms. 

Healthy ways to help you cope with anxiety

There are healthy ways to help you cope with anxiety that actually work. Some healthy ways to cope with anxiety include:

• Talk it out — Sharing your worries with a trusted friend, family member or therapist can be a huge weight off your shoulders. Therapy can equip you with tools and strategies to manage your anxiety in a healthy way. 
• Move your body — Try to make time for exercise. It releases endorphins, which are the body’s natural mood boosters. Endorphins can help combat anxiety. Find an activity you enjoy, like taking a walk in the park, dancing to your favorite music or playing a team sport with some friends. 
• Practice relaxation techniques — Deep breathing exercises, meditation and yoga can all help calm your mind and body. There are tons of free guided meditations and breathing exercises available online, so you can find one that works best for you. 
• Embrace healthy habits — Taking care of yourself physically can go a long way in helping you manage your anxiety. Make sure you’re getting enough sleep, eating nutritious foods and staying hydrated. 

Living with an anxiety disorder takes courage. Don’t be discouraged if you experience setbacks. The important thing is to keep trying to find healthy ways to manage your anxiety. If you’re struggling, there’s no shame in reaching out for help. There are people who care about you and want to see you feel better. 

Take charge of your anxiety with therapy at Lightfully U

At Lightfully U, we understand that everyone’s experience with anxiety is unique. That’s why we offer a variety of levels of care and personalized therapy treatment plans using evidence-based techniques. We believe in whole-person-centered care and treat your specific needs and concerns, not just your diagnosis. From our Short-Term Option to our Virtual Intensive Outpatient Program, we incorporate individual therapy sessions, supportive group settings and the development of healthy coping skills to help equip you for long-term success. Take the first step toward feeling better today. Our compassionate, expert therapists are here to support you on your path to a happier, healthier life.

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.