Tara McPherson Corporate Wellness Team Lead View Bio

Drinking alcohol may be a big part of many social occasions, but its effects on mental health can be profound and far-reaching. Studies show that alcohol use both contributes to and may worsen mental health issues such as anxiety and depression. Heavy drinking can also impair judgment and trigger risky behavior, raising the likelihood of accidents and injuries.

Excessive drinking causes 488 deaths each day, or about 20 people per hour, according to the U.S. Centers for Disease Control and Prevention.

This article discusses the impact of alcohol on mental health and provides tips for reducing alcohol consumption.

How Alcohol Affects Mental Health

Research shows that while alcohol is absorbed throughout the body, its most significant impact is on the brain. Alcohol disrupts the brain’s communication pathways and can alter the way the brain processes information. It impairs the brain regions responsible for balance, memory, speech and judgment. Frequent drinking can harm your mental health and potentially result in the following:

  • Anxiety and depression—People sometimes drink to relieve symptoms of anxiety, stress or depression. While this form of self-medication can make you feel good and relaxed, the effects are short-lived and may worsen anxiety and depression symptoms.
  • Cognitive decline—As you age, your brain becomes less capable of coping with alcohol. Long-term heavy drinking can accelerate cognitive decline, leading to confusion, mood swings and memory problems.
  • Aggressive behavior—Alcohol impairs normal brain functioning, making it more difficult to regulate emotions and behaviors. Studies show that the more alcohol you consume, the more likely you are to be aggressive or violent.
  • Emotional dysregulation—Drinking alcohol can disrupt your brain’s ability to manage emotions. This can cause mood swings, irritability and heightened emotional reactivity.
  • Poor decision-making—Alcohol directly impacts the prefrontal cortex, the part of the brain responsible for rational thinking and decision-making. Drinking diminishes your ability to think logically, assess risks and understand the consequences of your behavior.
  • Risky and erratic behavior—Alcohol can reduce inhibitions and impair judgment, leading to impulsiveness and risky behavior. People who drink are more likely to engage in risky activities, such as reckless driving and unprotected sex.
  • Sleep disruption—Drinking before bed negatively impacts your sleep patterns and circadian rhythm, causing you to wake up at night and struggle to fall back asleep. This disruption affects your sleep quality, resulting in exhaustion or poor concentration.
  • Alcohol use disorder—Excessive drinking can result in alcohol use disorder, a condition marked by the inability to control or stop drinking even if it negatively affects your health, job or relationships. It typically co-occurs with other mental health issues, such as anxiety disorders and trauma-related conditions.

If you have concerns about alcohol and your mental health, call the Substance Abuse and Mental Health Services Administration’s National Helpline at 800-662-HELP (4357) for referrals to treatment facilities, support groups and community-based organizations. This resource is confidential and available 24/7.

Cutting Back on Alcohol

When you stop drinking alcohol, your body begins to repair itself. Your heart and liver start to heal, your sleep improves and you might even lose weight. Abstaining for a few months can also reverse alcohol’s negative effects on the brain, improving your memory and concentration.

Here are some strategies to help curb your drinking:

  • Track your alcohol consumption. Maintaining a record helps you be more aware of how often and how much you drink in a week.
  • Reduce your alcohol intake gradually. Buy smaller bottles of alcohol or opt for one glass of wine instead of two.
  • Skip drinking for set periods of time. Some people participate in the “Dry January” or “Sober October” challenges as a way to reassess their relationships with alcohol. If you stop drinking for days, weeks or months, observe how it affects you physically and emotionally.
  • Remove alcohol from your home. Not storing alcohol at home helps you steer clear of temptation. You may alternatively opt to only drink alcohol in a social setting outside of the home.
  • Beware of triggers. Avoid people or situations that make you anxious or depressed, which may cause you to drink more alcohol. If avoidance isn’t possible, cultivate healthy coping strategies.
  • Stay busy. Engage in social activities that don’t involve alcohol, such as nature walks, volunteering or fitness classes.
  • Seek support. Let friends and family know you’re cutting back so they can help you stay on track.

By cutting back on alcohol, you’re giving your mind and body a chance to recover. If want to quit drinking entirely and have concerns, seek advice from a health care professional.