“Hangxiety,“ a blend of “hangover” and “anxiety,” describes the nervousness and unease that often accompany hangover symptoms like headaches and nausea. It arises from alcohol-induced imbalances in neurotransmitters like GABA and glutamate, triggering the body’s stress response during withdrawal. This highlights the mental and physical toll of alcohol, raising concerns about its impact on well-being.
But hangxiety is just the tip of the iceberg when it comes to alcohol’s effects. On a broader scale, the consequences of drinking ripple across societies and populations. A report from the World Health Organization (WHO) highlights the staggering toll of alcohol consumption on global health, attributing 2.6 million deaths annually—4.7% of all deaths worldwide—to its use. Men bear the brunt of this burden, with over 2 million alcohol-related deaths each year. These figures reveal the urgent need to address alcohol’s complex relationship with health, particularly its less visible impact on mental well-being.
India’s relationship with alcohol paints a similarly concerning picture. In 2020, the country consumed nearly five billion liters of alcohol, a figure projected to rise to 6.21 billion liters by 2024. While per capita consumption remains lower than in many Western countries, heavy drinking among young Indians is notably prevalent. Alarmingly, over 88% of Indians under 25 reportedly consume alcohol, often flouting legal restrictions in some states. The rise in episodic binge drinking among this demographic further underscores the critical need to examine the intersection of alcohol use and mental health, particularly given its potential to exacerbate anxiety, depression, and other mental health challenges. (Statista)
Despite its widespread appeal as a stress reliever or social lubricant, alcohol’s long-term effects often tell a different story. Its role in the development of Alcohol Use Disorder (AUD) is particularly concerning. As of 2019, an estimated 400 million people worldwide were living with AUD—a condition deeply intertwined with mental health issues like depression, anxiety, and cognitive decline. These long-term consequences highlight the importance of exploring healthier, more sustainable ways to manage stress and emotional well-being.
In this blog, we dive deep into the intricate relationship between alcohol and mental health. From its short-lived allure to its enduring repercussions, we aim to uncover whether alcohol can truly be considered a friend—or if it ultimately reveals itself to be a foe.
The Short-Term Allure of Alcohol
In the moment, alcohol’s effects can feel deceptively positive, providing a sense of calm and a temporary escape from the pressures of life. This appeal is rooted in the way alcohol interacts with the brain’s chemistry. By enhancing the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that induces relaxation, alcohol can temporarily lower stress levels. Research suggest that alcohol can alleviate stress within the first hour after consumption. This physiological relaxation, paired with its ability to lower heart rate and blood pressure, creates a feeling of physical calm that many find comforting.
Alcohol also impacts the brain’s prefrontal cortex, the area responsible for decision-making and social inhibitions. This explains why people often feel more confident or outgoing after a drink. Studies have shown that approximately 20% of social drinkers report using alcohol to manage social anxiety. However, this reduction in inhibitions comes at a cost, often leading to impulsive decisions and risk-taking behaviours that can have lasting consequences.
The Hidden Costs of Long-Term Use
Sleep is an active process where the brain follows predictable patterns of activity divided into rapid eye movement (REM) and non-REM (NREM) sleep, each playing vital restorative roles. NREM sleep, which consists of three stages, progresses from light sleep (stage 1, 5% of sleep) to deeper sleep (stage 2, 45% of sleep, aiding memory organization) and culminates in stage 3 (25% of sleep), the deepest phase crucial for physical repair and immune reinforcement, predominantly occurring early in the sleep cycle. REM sleep, accounting for about 25% of sleep, features rapid eye movements and wakefulness-like brain activity, essential for emotional regulation and memory consolidation. However, alcohol, while initially aiding sleep onset, disrupts this architecture by significantly reducing REM sleep, thereby impairing emotional and cognitive recovery. Beyond sleep, chronic alcohol use profoundly impacts mental health by altering serotonin levels, a neurotransmitter central to mood regulation, increasing the risk of depression and anxiety. Research from the National Institute on Alcohol Abuse and Alcoholism (NIAAA) indicates that individuals with alcohol use disorder (AUD) are 30% more likely to develop major depressive disorder (MDD), highlighting the complex interplay between alcohol consumption, disrupted serotonin function, and mental health disorders. These findings emphasize alcohol’s detrimental effects on both the brain’s restorative processes and overall psychological well-being.
The Brain Under Siege
Alcohol’s effects on the brain go beyond mood disorders. Initially, it boosts dopamine levels significantly, creating feelings of euphoria. However, prolonged use leads to dopamine depletion, leaving individuals struggling with motivation and diminished mood. Additionally, alcohol disrupts the balance of GABA and glutamate, creating a rollercoaster effect of sedation during drinking and hyperactivity during withdrawal.
Cognitive decline is another long-term consequence. A study published in BMJ found that heavy drinkers face a 30% higher risk of developing Alzheimer’s disease or related dementias, with cognitive decline occurring up to six years earlier compared to moderate drinkers. This highlights the lasting impact alcohol can have on brain health, far beyond its immediate effects.
Finding Healthier Paths to Mental Well-Being
Given the risks associated with alcohol, finding alternative ways to manage stress and enhance mental health is essential. Exercise stands out as a powerful tool, capable of reducing cortisol levels (the body’s stress hormone) by 10% – 20% while releasing endorphins that naturally boost mood. Mindfulness practices, such as meditation, offer another effective approach. A study in JAMA Psychiatry found that mindfulness-based stress reduction techniques can improve anxiety symptoms by up to 58%.
Cognitive Behavioural Therapy (CBT) has proven to be a highly effective approach to improving mental health. Research shows that around 43% of individuals who undergo CBT experience at least a 50% reduction in depression symptoms within just 4 to 6 months. But therapy isn’t the only path to emotional well-being. Social activities can also make a big difference. Volunteering, for instance, has been shown to boost life satisfaction and lower depression levels, while engaging in creative arts helps reduce stress and promotes emotional expression. Participating in team sports can further enhance mental health by fostering a sense of community and connection. Together, these approaches provide powerful and fulfilling ways to manage stress and improve overall well-being. (University of OXFORD)
Recognizing problematic drinking habits early is crucial. Warning signs include drinking to cope with emotions, increasing tolerance, or experiencing withdrawal symptoms like tremors or anxiety. Seeking help through support groups such as Alcoholics Anonymous or rehabilitation programs can be life-changing, with combined therapy and detox approaches reporting success rates of 40% – 60%.
Conclusion
Alcohol’s relationship with mental health is complex, offering short-lived relief at the expense of long-term well-being. While it may temporarily mask stress or anxiety, prolonged use often exacerbates mental health issues, leading to cycles of dependency, mood disorders, and cognitive decline. Understanding these risks is the first step toward making healthier choices.
As the Christmas season and New Year approach, it’s important to stay aware and responsible. Festive celebrations can sometimes lead to overindulgence, but making mindful decisions about alcohol can help preserve both your physical and mental health.
By embracing evidence-based strategies like exercise, mindfulness, and therapy, individuals can cultivate lasting mental well-being. Seeking support early can make all the difference, ensuring a balanced approach to life’s challenges without the crutch of alcohol.
Your mental health is worth the effort—choose sustainable wellness over temporary escape and start the new year with clarity and strength.
Finding Support on the Journey to Break Free from Alcohol
For some, stepping away from alcohol feels as simple as turning off a switch. For others, it’s like swimming upstream, each attempt revealing how deeply drinking has entwined itself with daily life. Recognizing that alcohol holds more power than you’d like is an eye-opening moment and a courageous first step toward change. Breaking free is a journey you don’t have to face alone, with numerous resources available to guide and support you at every stage. Whether you’re just exploring the idea or ready to take action, help is always within reach.
In India, a variety of support systems are available to assist those battling alcohol addiction. You can contact the 24/7 toll-free helpline at 1800-11-0031 for confidential guidance. Organizations like the National Institute of Mental Health and Neurosciences (NIMHANS) (www.nimhans.ac.in) and Alcoholics Anonymous India (www.aagsoindia.org) offer professional help, therapy, and peer support.
Reaching out is not a sign of weakness but an act of strength to reclaim your life, improve your health, and move toward a brighter, alcohol-free future.