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We all feel stressed at times. Work deadlines, personal relationships, commuting or financial pressures can all take their toll. For some people, a glass of wine or a beer might seem like a simple, innocuous way to unwind. But with almost three in five people drinking alcohol to cope with day-to-day pressures, at what point does ‘drinking to relax’ become unhealthy?
Stress is triggered by challenging, harmful or threatening situations. These can be either physiological (e.g. as a result of injury or extreme temperatures) or psychological (e.g. work pressures, relationship issues, financial worries).
When under pressure, our bodies release hormones such as cortisol and adrenaline, putting us into ‘fight-or-flight’ mode. Alcohol is often used to mitigate this state. Studies have found that alcohol promotes the release of dopamine (the reward hormone), leaving you feeling happier and more satisfied, and craving more.
The calming (or sedating) effects of drinking alcohol are only ever temporary, so we end up craving more to achieve the same effect. However, the more you drink over time, the greater the body’s tolerance to alcohol becomes, which can lead to binge drinking and an increased risk of dependency
Alcohol is also a well-known depressant and cause of sleep disruption, affecting the key stages of your sleep cycle required to help you feel rested and refreshed the following day. Poor quality sleep can lead to low mood and impaired judgement, potentially causing existing stresses to be exacerbated. This can then prompt you to use alcohol to cope with stress and so it becomes a vicious cycle, one that can be difficult to break without intervention.
Learning how to manage your stress can play a significant role in also managing alcohol intake. By addressing the root causes of your stress, you can then explore coping strategies, helping you to understand triggers and take steps to reduce reliance on alcohol.
Mindfulness and meditation can help you become more aware of your stress triggers, allowing you to develop combative responses while promoting a sense of calm and balance.
Regular physical activity is an effective and powerful stressbuster. Exercise releases natural mood enhancers such as endorphins and can help mitigate the effects of stress in a healthier way than alcohol can.
Eating healthily, sleeping well and engaging in regular social activities which don’t involve alcohol all help to build resilience against stress while boosting physical and mental health.
Professional support can arm you with the tools and techniques to help you manage stress. For example, cognitive-behavioural therapy (CBT) enables you to identify and change thought patterns and behaviours related to stress and alcohol use.
Confiding in friends and family can help you feel emotionally supported and reduce feelings of isolation. Support groups, such as Alcoholics Anonymous (AA), also provide the opportunity for you to be part of a community that understands these challenges and can offer encouragement and advice in a safe, supportive space.
Please note: If you have an unhealthy relationship with alcohol, you should consult your doctor or medical professional before stopping drinking. For heavy drinkers, alcohol withdrawal may need to be gradual and your GP will be able to advise you on the best course of action.
If you want to change your relationship with alcohol, LiveWell Dorset is here to help. Our team of friendly advisors and coaches are on hand to support people in the Dorset area who may be struggling with alcohol dependence and are keen to explore ways to live a healthier, happier life. You can also find a wide range of helpful tools and resources to help kickstart your journey. Register with us today to find out more!
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