Why Quitting Alcohol Reduces Anxiety: The Science Behind It

Anxiety is something a lot of people deal with, and while it’s common to grab a drink to calm those nerves, it usually makes things worse in the long run. The truth is that quitting alcohol can make a big difference when it comes to reducing anxiety, and the science behind it is solid. Here’s a breakdown of why ditching alcohol can leave you feeling more at ease.

Alcohol and the Brain: Quick Relief, Long-Term Cost

We all know alcohol can help take the edge off, at least for a little while. When you drink, it messes with the brain’s GABA and glutamate—GABA calms you down, and glutamate keeps you alert. Alcohol boosts GABA and blocks glutamate, which is why you feel relaxed.

But the catch is, when alcohol wears off, your brain tries to rebalance, and it swings too far the other way. It ramps up excitatory neurotransmitters, leaving you feeling anxious or jittery. That’s why the “hangxiety” hits hard the next day. What felt like relief ended up fueling more anxiety in the end.

Stress and Alcohol: It’s Not Helping Like You Think

Alcohol also disrupts your body’s stress system, which controls how you handle pressure. When you drink often, it throws off your cortisol levels, which leads to more stress and, over time, more anxiety.

When you quit drinking, your body has a chance to reset and get back to its normal rhythm. Over time, your stress levels start to even out, which helps lower overall anxiety.

The Initial Hurdle: A Short-Term Spike in Anxiety

In the beginning, quitting alcohol can actually make anxiety worse, especially if you’ve been drinking regularly. This is just your brain adjusting to the lack of alcohol. It’s a short-term phase that usually passes within a couple of weeks, depending on how much and how often you drank. Once you’re through that, your anxiety levels will start to drop.

Bringing Balance Back: Long-Term Benefits

One of the main reasons quitting alcohol reduces anxiety is that it lets your brain’s chemicals rebalance naturally. Alcohol messes with things like serotonin and dopamine, which are responsible for keeping your mood steady. Over time, alcohol messes up the production of these chemicals, leaving you more anxious.

Once you quit, your brain slowly starts producing these mood regulators again, which helps reduce anxiety and even out your emotions.

Alcohol and Sleep: A Major Anxiety Trigger

Alcohol also wreaks havoc on your sleep. Sure, it might knock you out quickly, but it stops you from getting the deep, restorative sleep your brain needs to process emotions and manage stress. Bad sleep makes anxiety worse, so if you’re not resting well, that anxious feeling will hang around.

When you stop drinking, your sleep starts to improve, and with better sleep comes less anxiety. It’s a major bonus of going alcohol-free.

Resetting Your Nervous System

Drinking keeps your nervous system bouncing between relaxation and stimulation, and over time, it can leave you stuck in a heightened state of anxiety. When you stop drinking, your nervous system gets a chance to reset and find a steady rhythm. This leads to less stress and a calmer feeling overall.

Breaking the Cycle of Using Alcohol to Cope

One of the biggest reasons quitting alcohol helps reduce anxiety is that it breaks the cycle of using alcohol to manage it. Alcohol only provides temporary relief, and as it wears off, the anxiety comes back stronger. When you quit, you can start dealing with the root causes of your stress in healthier ways.

Whether you turn to exercise, therapy, mindfulness, or something else, going alcohol-free gives you a chance to manage your anxiety in ways that actually work long-term.

The Takeaway: Less Alcohol, Less Anxiety

The science is clear—quitting alcohol can lead to less anxiety. By giving your brain time to heal, improving your sleep, and helping your nervous system calm down, you’re setting yourself up for a more balanced, less anxious life. It might be challenging at first, but the long-term rewards are worth it—better sleep, a clearer mind, and more peace overall.

ABOUT REBECCA

I'm Rebecca T. Perrone, a seasoned healthcare professional and Master Grey Area Drinking Coach dedicated to igniting change and nurturing growth.

I am the Founder of Real Transitions and the creator of @empowerhersober and Empower Me Programs.

You can read more about my story and work HERE

VISIT REAL TRANSITIONS WEBSITE