The link between alcohol and mental health you need to know about

Stress & Anxiety

Jun 23

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Feeling anxious after drinking? You’re not alone. Find out how alcohol can affect your mental health, why it happens, and 7 small changes that can make a big difference.

Maybe you’ve noticed that your anxiety feels louder the morning after just a glass of wine or your moods dip after weekends out. Perhaps you’re wondering if drinking is making your depression harder to manage, or maybe you’re concerned about someone you care about and if alcohol could be making them feel worse. Alcohol and mental health often go hand-in-hand, but that doesn’t mean their connection is a positive one.

Drinking alcohol is so deeply woven into our social lives, stress relief rituals, and even coping mechanisms that it’s easy to overlook its impact on our mental health, until something starts to feel off. The truth is, alcohol can have a powerful effect on your brain and mood, even in small amounts. And while that doesn’t automatically mean you have a problem, it does mean it’s worth understanding what’s happening beneath the surface.

Let’s break down what science actually says about the effect of alcohol on your mind, especially when it comes to anxiety, depression, and emotional wellbeing. There are realistic ways to care for your mental health while balancing the occasional adult beverage, and there are ways to help if you’re worried about your relationship with alcohol.

How can alcohol affect your mental health?

Whether it’s one drink to unwind or a few to push through social anxiety, alcohol has a way of weaving itself into our routines without us really being aware of it. But once you start looking closer, you might notice patterns, like feeling more anxious the morning after drinking or even feeling depressed as you come down from a buzz.

Alcohol interacts directly with the systems that regulate your mood, sleep, and stress response. It may even directly intensify symptoms of anxiety and depression, disrupt your body’s natural rhythms, and, in some cases, make already-existing mental health issues worse. What’s wild is that it doesn’t take heavy or chronic drinking for these effects to show up. It can happen after only one or two drinks at dinner.

Alcohol and anxiety

Alcohol is often used to soothe anxiety in the moment. It slows down brain activity, lowers inhibitions, and can offer a temporary sense of calm or confidence. But once the effects wear off, that calm doesn’t just fade away. It can backfire.

Many people experience what’s commonly called “hangxiety,” which is a surge of anxiety the day after drinking, even if you weren’t feeling anxious before. . also There are many neurotransmitters involved, but one of the main ones responsible for this effect is that alcohol spikes glutamate (an excitatory chemical). When the alcohol leaves your system, your brain often overcorrects, sending your stress hormones into overdrive.

You might feel jittery, restless, emotionally raw, or flooded with self-doubt. You might also struggle to focus or sleep. And if you’re already prone to anxiety, alcohol can make those symptoms worse over time, especially with repeated use.

Alcohol and depression

It’s easy to reach for alcohol when you’re feeling low. A drink can numb painful emotions, quiet negative thoughts, or offer a fleeting sense of control. But those effects are short-lived, and alcohol often deepens depression in the long run.

Heavy or frequent drinking disrupts the brain’s ability to regulate serotonin and dopamine, two chemicals essential for mood stability and motivation. Over time, alcohol can zap your energy, block your emotional range, and leave you feeling disconnected from yourself and others.

For people already living with depression, alcohol can complicate recovery. It can interfere with antidepressant medications, derail healthy routines, and contribute to emotional instability. And because alcohol impairs judgment, it can increase the likelihood of making impulsive or risky decisions during low points.

Alcohol and psychosis

While rare, alcohol can trigger alcohol-induced psychosis, which is a severe mental health condition where someone loses touch with reality. This usually involves hallucinations, paranoia, or delusional thinking.

This condition is most commonly seen in people experiencing alcohol withdrawal after long-term or heavy use, particularly if they have an underlying mental health condition. It can also occur during extreme binge drinking episodes.

Psychosis isn’t just a bad trip or confusion. It’s a psychiatric emergency that requires immediate medical care. If you or someone you know is showing signs of psychosis, it’s important to seek medical help as soon as you can.

Alcohol, suicide and self-harm

Alcohol use is linked to increased risk of suicide and self-harm, particularly among people with severe depression or unresolved trauma.

Alcohol lowers inhibitions, increases impulsivity, and blunts our ability to think clearly or reach out for help when we’re in crisis. And in moments of emotional overwhelm, that disconnection can be dangerous.

It’s important to be honest about this risk, not to scare people, but to help them understand the gravity of what’s happening. If drinking is part of a bigger mental health struggle, it’s not just about cutting back — it’s about getting support. You’re not alone, and help is available.

7 tips to help you look after your mental health when drinking

Whether you drink every weekend, once a month, or just when there’s a celebration, there are ways to care for your mental health while alcohol is still part of your life.

These tips aren’t about judgment or restriction. They’re about tuning in, setting your future self up for less pain, and protecting your emotional bandwidth in a world that’s already asking a lot of it.

1. Tune in before you drink

Sometimes, drinking is about more than the drink. Before you pour that glass of wine or accept a beer at a party, pause and ask yourself the following:

What am I looking for right now? Is it relief, connection, or distraction?
Am I emotionally regulated or already on edge?
Will this drink meet the need or just mute it?

Even a 10-second gut check can shift your decision-making.

💙 Let this short Emotions Check-in practice help you reflect on how you’re feeling each day.

2. Eat before, during, and after

Food can help to slow down alcohol absorption and soften the spike and crash cycle that can wreck your mood. If you know you’re going out for the evening and will be imbibing, aim for a meal with protein, healthy fats, and maybe even whole grains.

While you’re out, it can help to nosh on supportive snacks like nuts, veggies, or lean meats. If you’re hungry after a night out, opt for something healthy and supportive like yogurt, avocado toast, or dinner leftovers instead of fast food.

3. Pace yourself and don’t forget to hydrate

Drinking slowly gives your body time to process alcohol and can help to reduce the effects of intoxication and even hangovers. Try a one-to-one rule while drinking, like one glass of water per alcoholic drink.

Also, don’t underestimate hydration the day after and you may want to chat with your healthcare provider about adding electrolytes the next day.

4. Set soft boundaries

Rigid rules tend to backfire. Instead, think about opting for a more flexible structure. You might want to set gentle boundaries that are easier to honor.

Try these:

“Two drinks max tonight.”
“Nothing after midnight.”
“No solo drinking on week nights.”

💙 Practice keeping your boundaries with help from the Daily Jay’s session How to Say No.

5. Don’t drink just to fit in

You’re allowed to say no to alcohol if you don’t want it. You’re allowed to hold sparkling water or a soda. You’re allowed to have fun without explaining your beverage choices to anyone. If you’re going to a happy hour with friends, there is no obligation to be hungover for your work day the next day. And if someone gives you a hard time for not partaking, it could be time to set some gentle boundaries.

6. Build in recovery time

If you’re attending a big party, wedding, or event where you expect to be drinking a bit more than normal, plan ahead for the emotional and physical dip that often comes after.

That could mean:

Blocking your calendar the next morning
Lining up comfort food and cozy clothes
Skipping anything emotionally taxing for a day or two
Getting outside for sunlight and movement (even 10 minutes helps)

7. Listen to how alcohol actually makes you feel

The bottom line is that you do not need to drink alcohol if it doesn’t align with this season of your life. If you need more sleep, better focus, or just want to feel better it’s totally okay to drink less.

With that said, if you want to continue a relationship with alcohol but make it more mindful try tracking your patterns before, during, and after drinking.

Pay special attention to the following:

Do you feel better, or just different?
Does drinking make the next day harder emotionally?
Is the short-term benefit worth the longer-term toll?

What to do if you’re worried about your drinking

If you’re wondering whether alcohol is doing more harm than good in your life, that’s not something to ignore. Maybe you’ve tried cutting back but it’s harder than you expected. Maybe your anxiety is worse, your sleep is shot, or your moods feel more unpredictable after drinking. Maybe you’ve started to feel like alcohol is running the show.

The moment you start questioning your relationship with alcohol is the moment something deeper could be trying to get your attention.

Here’s how to respond to that voice without shame, panic, or pressure.

Recognize that drinking concerns don’t have to be extreme to be valid

You don’t need to be drinking every day or facing consequences to take your relationship with alcohol seriously. Most people who seek help are in the in-between. They’re not out of control, but they’re not at peace, either.

Some signs that your drinking might deserve a closer look:

You feel anxious, sad, or off after drinking, and it’s more than just a hangover.
You use alcohol to cope with stress, overwhelm, or emotional pain.
You’ve tried to drink less but keep slipping back into old patterns.
You’re starting to feel dependent on alcohol to unwind, socialize, or sleep.
You’re hiding how much you drink or feeling guilty about it.

Try a short break just to see what changes

You don’t have to quit forever to learn something valuable. Try taking a week or two off from drinking. Not as a test of willpower, but as an experiment in clarity. A break can help you reconnect with your baseline and figure out what alcohol might be covering up.

Ask yourself:

“How does my mood shift?”
“Do I sleep better?”
“What comes up emotionally when I don’t drink?”
“Is there discomfort I’ve been numbing that now wants attention?”

Talk to someone who won’t judge you

This might be a therapist, a close friend, a coach, or even an online community. You don’t need to know what kind of help you need to start the conversation. Just start with honesty:

“I’m not sure I like how I feel after drinking anymore.”
“I’ve been thinking about cutting back, but it’s harder than I expected.”
“I think alcohol might be affecting my mental health, and I don’t know what to do about it.”

Find support that fits your needs, not someone else’s

There’s no one right way to get help. Some people find healing in therapy. Others find it in group settings, books, online spaces, or app-based programs. You don’t need to commit to anything forever. Just explore what works for you.

Here are some options to consider:

Therapy with someone who specializes in substance use
Peer support groups
Online communities
Apps that track substance use
Books or podcasts

Know when to seek immediate help

If alcohol is making you feel unsafe, it’s time to reach out now. This includes:

Thoughts of self-harm or suicide
Drinking to cope with trauma or unbearable distress
Feeling like you can’t stop once you start
Withdrawal symptoms like shaking, sweating, or hallucinations when you don’t drink

This is not about punishment or failure. It’s about protection. You deserve to feel safe in your own body and mind.

Start here:

In the U.S., call or text 988 (Suicide & Crisis Lifeline)
Anywhere globally, go to Find a Helpline
Call your doctor, reach out to a mental health provider, or let a loved one know what’s going on

Alcohol and mental health FAQs

Is quitting alcohol good for my mental health?

For many people, quitting alcohol supports mental health, especially if alcohol is making their mental health harder to manage. Quitting alcohol can help to reduce anxiety, improve sleep quality, stabilize mood, and give your brain time to rebalance its natural feel-good chemicals.

Some people feel noticeable improvements within a week or two, while others experience a slower shift over time. That said, the benefits can vary depending on your relationship with alcohol, your overall mental health, and whether withdrawal symptoms are involved.

If you’re drinking heavily or regularly, it’s a good idea to talk to a doctor or therapist before quitting cold turkey, especially to avoid withdrawal complications and get the support you deserve.

Is it normal to feel more anxious after drinking alcohol?

Feeling anxiety after drinking alcohol is extremely common, and it even has a name. It’s called hangxiety. After alcohol leaves your system, your nervous system often swings in the opposite direction.

The calming brain chemicals that alcohol boosts temporarily drop off, and stress hormones like cortisol can surge. This leaves many people feeling shaky, self-critical, emotionally raw, or panicky the next day.

Even if you didn’t drink much or do anything “wrong,” the physical aftereffects alone can mimic anxiety. It doesn’t mean something is wrong with you. It means your body is trying to recover and recalibrate.

Can alcohol cause depression?

Alcohol doesn’t directly cause depression in the way a virus causes the flu, but it can absolutely contribute to the development or worsening of depressive symptoms over time. Alcohol is a depressant, meaning it slows down the central nervous system and interferes with your brain’s ability to regulate mood, motivation, and energy.

Regular drinking can unbalance serotonin levels, impair sleep, and increase emotional numbness, which all play a role in depression. For people already struggling with low mood, alcohol can make it harder to recover and may reduce the effectiveness of medication or therapy.

Even if you’re only drinking moderately, it’s worth noticing whether it’s adding weight to how you feel day-to-day.

What are the signs I might have alcohol use disorder (AUD)?

Alcohol Use Disorder exists on a spectrum—from mild to severe—and it doesn’t always look like the stereotypes we’re shown in movies. The core signs often include a loss of control (drinking more or longer than intended), increased tolerance, cravings, and continued drinking despite negative consequences.

You might notice that drinking has become central to your routines, that you’re using it to cope with emotions, or that you’ve tried to cut back and found it harder than expected. You might also feel shame, secrecy, or concern from others.

If your drinking is starting to feel like it’s running the show, or if life feels harder with alcohol than without, it’s worth checking in with a mental health or medical professional. You don’t need to wait for things to get even worse.

How can I drink less without giving up alcohol completely?

You can absolutely reduce your drinking without going all-in on sobriety. It helps to start small and be specific. Set gentle limits, like capping your drinks at two per night, taking certain days or weeks off, or skipping drinks that don’t genuinely appeal to you.

You can also change your environment—say yes to plans that don’t center on alcohol, stock your kitchen with non-alcoholic options you actually enjoy, or create rituals that help you wind down in other ways (like tea, mocktails, a bath, or time outside).

Tracking how you feel before and after drinking can help you notice patterns and make more conscious choices. This isn’t about perfection. Instead, it’s about feeling better in your own skin.

Calm your mind. Change your life.

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Calm Editorial Team