The Sobering Truth: How Alcohol Affects Mental Health and the Benefits of Reducing Intake or Giving Up For Good
Kaz Pritchard
“the brain's ability to recover from alcohol-related damage is limited”
Alcohol is a omnipresent substance in many societies, especially in the UK and often used as a means of celebration, relaxation, or social bonding. However, its impact on mental health is a complex and often overlooked aspect of its consumption. While the occasional drink may not be detrimental for most people, excessive or regular alcohol use, can significantly affect mental well-being. I want to look at the relationship between alcohol and mental health, highlighting how reducing or giving up alcohol, can have a profoundly positive impact on anxiety, sleep, and overall mental well-being.
A big issue, which encourages a drinking culture, is that it is often glamourised and advertised in a sexy and fun way and the allure of alcohol, is made more pervasive, through marketing and media, where it is often associated with parties, beautiful people and a carefree environment. This advertising, can contribute to a perception that alcohol is a vital ingredient for a vibrant social life. It can be hard to not join in and even be harassed for not drinking on a night out or when at home, not to relieve that difficult day with a few drinks….just to ‘take the edge off’. A friend of mine had a text from his friend which went like this:
His friend: “Hi Dave - are you still not drinking?”
My friend: “Yep - still not drinking”
His friend: “Okay mate, was just trying to organise a night out”
As if the drinking and going out have to go together, suggesting that he wouldn’t be invited out unless he was drinking. However, things are on the change and more and more people are joining the sober movement as a result of realising its harmful effects and what it causes them to feel on a daily basis.
Alcohol and Anxiety
Anxiety disorders are one of the most common mental health issues worldwide and many individuals turn to alcohol as a means of self-medication to temporarily alleviate their symptoms. However, research shows, that alcohol can exacerbate anxiety in the long run and the continuous cycle of drinking and sobering up, has detrimental effects on the body. It disrupts the balance of neurotransmitters in the brain, including serotonin (mood regulation, sleep, appetite, and cognitive functions)and dopamine (motivation, pleasure, reward, and motor control) and whilst it may provide temporary relief, it often leads to a rebound effect, making anxiety symptoms worse, once the alcohol wears off. Over time, this cycle can contribute to the development of chronic anxiety disorders.
Professor David Nutt, a renowned expert in neuropsychopharmacology, who I had the pleasure of seeing talk live lately, has conducted extensive research in this area. His work highlights how the effects of alcohol on brain chemistry can increase anxiety levels, particularly in individuals with a predisposition to anxiety disorders and this highlights the importance of reducing or giving up alcohol as a means of improving mental health and managing anxiety.
Alcohol & Sleep
A good night's sleep is essential for mental and physical health and many people mistakenly believe that a nightcap can help them fall asleep. However, the quality of sleep is compromised when alcohol is involved. It disrupts the sleep cycle, by reducing the amount of time spent in Rapid Eye Movement (REM) stage. This causes fragmented sleep patterns, often resulting in a feeling of grogginess the next day, which can contribute to mood disturbances and decreased cognitive function. Most of us have probably experienced ‘drinker’s dawn’ where you suddenly wake up at 3 or 4am and that’s you done for the night.
A groundbreaking study at the University of Oxford, has revealed insights into the impact of alcohol on sleep and the underlying mechanisms. Led by a team of esteemed researchers, this investigation used advanced neuro-imaging techniques and comprehensive sleep monitoring to look at the relationship between alcohol consumption and sleep.
The research showed that even moderate alcohol consumption can disrupt the body's natural circadian rhythms, notably affecting the transition between sleep stages, particularly the rapid eye movement (REM) phase, the sleep segment vital for restorative sleep. The study also pinpointed changes in neurotransmitter levels, as the key drivers behind alcohol's sleep-disturbing effects, with a focus on serotonin and gamma-aminobutyric acid (GABA; calming and relaxing effects on the brain).
This research, whilst pretty sciencey, helps us (the public and its services) to understand and empower ourselves to make informed choices about alcohol intake, ultimately improving healthier sleep habits and overall wellbeing, as well as recognise the consequences of our drinking habits and make decisions that enhance the quality of sleep; a very important piece of the health puzzle.
Drink in Moderation?
One of the challenges in managing alcohol consumption, is the difficulty many people face in having just one drink. The concept of moderation is elusive for many of us, as alcohol has the potential to impair judgment and self-control. Professor David Nutt's research, has demonstrated that some individuals have a genetic predisposition to be more susceptible to alcohol addiction, making it even harder to limit their consumption to a moderate level, but others still have this issue despite no genetic influence. Most of us have experienced that ‘hit’ with the first drink, but that seems to lead to another and another and with inhibitions and our sensible head gone, there often is no off switch. Especially in Britain, it is acceptable to binge drink, and alcohol is so firmly entwined within our culture, that the birthday, christening, wedding, retirement, Christmas (the list goes on) are all deemed reasons to drink….and if you don’t drink then you are either an alcoholic or boring…or so it seems. Drinking in moderation is hard, as I mentioned…..alcohol is extremely addictive. As our bodies have the capacity to get used to the substance, we need more and more to get the hit required, and so having just one drink, often doesn’t long.
Alcohol and Brain Cells
The big problem is, the effect of the Alcohol on brain cells. After all, it is just an attractively packaged poison, which whilst being converted by cells in the liver, wreaks havoc on our cells. It can damage and actually kill brain cells, leading to cognitive impairment, and these cells do not come back. Excessive alcohol consumption can also result in shrinking of the brain, which can further impair cognitive function. It's important to note that the brain's ability to recover from alcohol-related damage is limited, making the reduction or elimination of alcohol consumption even more crucial for maintaining good mental health. Memory can become a tricky thing to navigate and with middle age in the mix and beyond, this is not good news. Now, where did I put my car keys?
Benefits of Giving Up Alcohol
The decision to give up or reduce alcohol consumption, can lead to a host of mental and physical benefits. First and foremost, the new found sobriety can result in increased time, energy, and productivity. Without the time spent drinking, nursing hangovers, or recovering from the negative effects of alcohol, you can engage in more meaningful and fulfilling activities and without that fuzzy head. Weight loss usually follows and often a general feeling of clarity and well being.
Furthermore, a sober lifestyle often brings a sense of tranquility and emotional stability and people who are alcohol-free, frequently report feeling more in control of their lives, which in turn can reduce stress and anxiety. Sobriety also encourages the development of healthier coping mechanisms for dealing with life's challenges, enhancing overall emotional well-being and in a world full of stresses and strains, this can feel like a super power!
Whilst cultures may be hard to alter, there is hope with the sober movement gaining traction, with more and more people turning to alcohol free drinks, drink-free festivals and it’s definitely more trendy to have an early night.
There are resources to help you, should you want to join the sober movement. Joining a Facebook group, such as Dry January and Beyond (11,000+ members) helps to do several things; be part of a tribe of like-minded people who all have a similar goal, give you somewhere to ask questions, gain support in a safe non-judgemental space and show your achievements (not all your mates will want to know). But overall, it will give you a sense that you are not the only one doing it. Podcasts are useful too and of course books (see below) often giving you just the information you need about the whys and hows.
If you or someone you know is struggling with alcohol and its impact on mental health, seeking professional help and support is crucial. Remember that the journey to better mental health often begins with small but meaningful steps, and reducing or giving up alcohol can be a significant step onto the right path. The challenge of moderation and the potential damage to brain cells, highlight the importance of making informed choices regarding alcohol consumption, to protect and improve your mental health.
“It's not about finishing with alcohol, it's about falling in love with being sober”
Remember that seeking help and support is a sign of strength, and you don't have to go through the journey of giving up alcohol alone.
So are you considering reducing your intake or giving up completely? Below are some resources to help you stay on track. Good luck on your sober trip, I wish you a clear head and the time and space to evolve.