Let's face it: we live in a culture that's obsessed with alcohol. It's everywhere! Even some coffee shops turn into bars starting at 5pm. Whether you drink every few weeks, every few days, or every few hours, alcohol seems to have become something that's not just accepted in social gatherings, but also done in isolation, too. That's because alcohol is actually a drug. We tend to separate "drugs and alcohol" but alcohol, at its core, is designed to be addictive. It's a drug.
If you drink, think back to your drinking patterns 5 years ago. Do you drink less than you did 5 years ago, or more?
Chances are, the majority of us who are still drinking alcohol all said more. And the reason for this is because alcohol is addictive. It's not your fault you struggle to moderate or stop drinking all together. Alcohol is designed to be this way.
But knowledge is power, and when we have information about the impacts of alcohol's consumption on our mind and body, we can begin to make informed decisions about how much, when, and why we're drinking.
This blog post will be a two part series: the first part will focus on alcohol's impact on our mental health, and the second part will focus on alcohol's impact on our physical health.
The Basics of Alcohol and Mental Health
Annie Grace, the author of This Naked Mind: Control Alcohol, discusses alcohol's impact on the brain that combines psychology, neuroscience, and her own personal thoughts and experiences. From her book, alcohol affects the brain in several ways:
Alcohol Disrupts Neurotransmitter Balance
Alcohol messes with the brain's neurotransmitters, particularly dopamine and gamma-aminobutyric acid (GABA)
When we drink, it triggers a release of dopamine, the "feel-good" neurotransmitter, leading to a brief feeling of euphoria. (That's why the first few sips of a drink make us feel so good!) But, with regular use, the brain produces less dopamine naturally, causing you to feel down or unmotivated if you aren't consuming alcohol.
Alcohol increases GABA (a calming neurotransmitter) while inhibiting glutamate (an excitatory neurotransmitter). This combination creates relaxation at first, but then it disrupts our brain's ability to maintain balance, causing increased anxiety and irritability over time.
The Brain's Adaptation to Alcohol
When we regularly consume alcohol. the brain tries to compensate for the chemical disruption. To do that, it reduces the natural production of our calming neurotransmitters (like GABA) and increases the excitatory responses in an attempt to keep everything in balance.
This adaptation leads to what we call tolerance. Tolerance requires more alcohol to achieve the same effect, creating a dependency cycle.
Alcohol and the Stress Response
Alcohol stimulates cortisol, our stress hormone. Initially, it feels like alcohol relieves stress. But over time, this leads to heightened levels of anxiety, especially when we aren't drinking.
Basically, alcohol is fooling us. It creates a false sense of relaxation while actually increasing the baseline level of stress in the brain.
Memory and Cognitive Function
Alcohol impairs the functioning of the prefrontal cortex, which is the part of our brain that's responsible for making decisions, self-control, and thinking rationally.
It also affects the hippocampus, which is the part of our brain that helps us form memories. Have you ever had memory lapses or blackouts during heavy drinking sessions? Yup, that's your hippocampus being affected by alcohol.
Alcohol and Habit Formation
Alcohol plays a big role in the brain's reward system because it reinforces habitual drinking through a dopamine-driven feedback loop.
Over time, this rewiring of the brain makes drinking feel automatic or necessary, even when it's not enjoyable anymore.
Alcohol's Role in Depression and Anxiety
Alcohol acts as a depressant, which suppresses our central nervous system activity.
Initially, alcohol can feel like a way to "numb" really intense emotions, like grief, sadness, anger, anxiety, or depression. But it actually ends up exacerbating our emotions and increases depression and anxiety in the long term by altering brain chemistry.
Long & Short-Term Effects of Alcohol on Mental Health
Let's take a look at a few long and short-term effects alcohol has on our mental health:
SHORT-TERM
Dopamine Release and Euphoria
Effect: Alcohol causes a temporary release of dopamine, making us feel good in the moment.
Outcome: We might feel relaxed, confident, and have reduced inhibitions.
Sedation and Relaxation
Effect: Alcohol slows down brain activity.
Outcome: We might feel less stressed or anxious in the short-term, experiencing a false sense of calm.
Impaired Judgment and Impulsivity
Effect: Alcohol depresses the prefrontal cortex.
Outcome: This can lead to poor decision-making, risk-taking behavior, and emotional outbursts.
Increased Anxiety and Irritability Post-Drinking
Effect: The "rebound effect" occurs as the brain attempts to restore balance after our neurotransmitters have been disrupted by alcohol.
Outcome: We might feel anxious and irritable as the effects of alcohol wear off.
Memory Impairment
Effect: Alcohol impairs the hippocampus.
This can lead to blackouts or memory lapses during heavy drinking sessions.
LONG-TERM
Dependency and Addiction
Effect: When we drink frequently, our brain begins to adapt by producing less dopamine and reducing its natural calming mechanisms.
Outcome: Over time, this leads to tolerance, dependency, and alcohol use disorder.
Increase Risk of Depression
Effect: Alcohol is a depressant, and chronic use disrupts serotonin levels, which is a neurotransmitter that's super critical for mood regulation.
Outcome: This increases our risk of developing depression or worsening symptoms of existing depression.
Heightened Anxiety
Effect: Chronic alcohol use overstimulates the stress response system, leading to elevated cortisol levels.
Outcome: This creates a paradox where alcohol, which is what we initially used to relieve anxiety, actually increases it and sustains it in the long run.
Cognitive Decline
Effect: Long-term alcohol use damages the brain, particularly the prefrontal cortex and hippocampus. Long-term alcohol use doesn't necessarily mean drinking more than 8 drinks per week. It means drinking over a span of years, even if it's less than 8 drinks per week.
Outcome: This can lead to impaired memory, difficulty focusing, a hard time solving problems, and overall reduced cognitive functioning.
Disruption of Sleep
Effect: Alcohol interferes with our sleep cycle, particularly REM sleep, which is critical for mental health.
Outcome: Poor sleep exacerbates issues like depression, anxiety, cognitive decline, and chronic pain.
Emotional Instability
Effect: Alcohol disrupts the brain's ability to regulate emotions.
Outcome: This causes mood swings, irritability, and difficulty managing stress.
Increased Risk of Self-Harm
Effect: Alcohol reduces inhibitions and amplifies more intense emotions, making people more vulnerable to self-destructive thoughts.
Outcome: This increases the risk of self-harm and suicidal ideation, particularly in people who have pre-existing mental health conditions.
Breaking the Cycle
In order to break the cycle alcohol has on us, we need to challenge the cultural myths we've been fed about alcohol. Society glorifies alcohol as a necessary part of relaxation, celebration, and socializing. Maybe it's time we start questioning these cultural norms and realizing that alcohol isn't essential for us to be happy or connect with others.
Remember, knowledge is power. Continue to educate yourself about what alcohol does to your brain and body. When we understand the science behind alcohol's effects, we can then begin to dismantle the illusion that it's a harmless way to cope or have fun.
Rather than enforcing strict rules, maybe start by taking a look at your alcohol consumption and try to take small breaks from alcohol. During your breaks, notice the changes in your mood, sleep, and overall well-being. Journal about what you're experiencing.
Resources
If you're interested in learning more about alcohol's impact on the brain and body, check out Annie Grace's book, The Naked Mind: Control Alcohol, by clicking here. She also has a podcast, This Naked Mind: With Annie Grace, that you can listen to by clicking here.
Stay tuned for part 2, where we'll talk about alcohol's impact on our physical health!
At Root Counseling, we work with people on exploring their habits, the ones they love and the ones they don't, and how it affects their entire well-being. To schedule an appointment with one of our therapists, you can visit us here.
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