Alcohol & Stress: How Drinking Impacts Your Body and Mind
Alcohol & Stress: How Drinking Impacts Your Body and Mind
April is both Alcohol Awareness Month and Stress Awareness Month—two topics that often overlap. For many adults, alcohol feels like a go-to stress reliever at the end of a long day, but the connection between alcohol and stress is a complicated one. Whether you enjoy the occasional glass of wine or avoid alcohol altogether, it’s important to understand how alcohol actually affects your body and mind.
Let’s get one thing straight: alcohol is not for everyone. Some people choose not to drink due to personal, medical, religious, or recovery-related reasons—and that is 100% valid. You don’t owe anyone an explanation for not drinking, just as no one should feel pressured to justify enjoying a glass of something on a Friday night.
It’s also essential to know that alcohol is a known carcinogen—a substance capable of causing cancer. The International Agency for Research on Cancer (IARC), which is part of the World Health Organization, classifies ethanol in alcoholic beverages as a Group 1 carcinogen. This means there’s sufficient evidence to link alcohol consumption to various cancers, including breast, liver, esophageal, and colorectal cancers.
So why do people still drink? For some, it’s cultural. For others, it’s social. And many turn to alcohol in times of stress because of the short-term calming effect it can have.
Whether you are a teetotaler or a regular consumer – let’s withhold judgment on both sides and learn about what is going on here.
What Happens in the Body When You Drink?
When you consume alcohol, it’s absorbed quickly into your bloodstream through the stomach and small intestine. The initial effects include a sense of relaxation or lowered inhibitions because alcohol depresses the central nervous system. This can help you wind down, especially if you feel anxious or overwhelmed.
Note: when we refer to alcohol as a “depressant”– this isn’t referring to the emotions or feelings of “depression.” This is often confusing to people. When referring to it as a depressant, it is a central nervous system (CNS) depressant – which suppresses or slows the response that usually occurs in the CNS. This is one of the reasons people become impaired – their brain is incapable of letting the body respond as quickly as it usually does.
But that relaxing effect only goes so far and doesn’t last.
While a drink or two might take the edge off, alcohol can worsen stress over time. Here’s how:
It can disrupt sleep (even if it helps you fall asleep faster, the quality suffers). Passing out or blacking out is not the same as sleep.
It affects hormone levels, including cortisol (your stress hormone).
It can impair judgment and lead to poor coping choices. That CNS depressant consequence noted above.
Long-term use increases the risk of depression and anxiety. There’s that other type of depression.
It places added stress on your liver and other organs. And there is the increased cancer risk as well.
And here’s the kicker: the more alcohol you consume, the greater the impact—especially when it comes to binge drinking.
A Drink or Two vs. Binge Drinking
The Centers for Disease Control and Prevention (CDC) defines moderate drinking as:
Up to one drink per day for women
Up to two drinks per day for men
And only for adults of legal drinking age.
But what actually counts as one drink? Here’s the breakdown:
12 ounces of beer (about 5% alcohol – more ABV means fewer ounces to a 1 drink equivalent)
5 ounces of wine (about 12% alcohol – like with beer, more ABV means fewer ounces to a 1 drink equivalent)
1.5 ounces of distilled spirits like vodka, whiskey, or rum (about 40% alcohol – which is the standard; however, some spirits have a higher proof, so again, more alcohol in that same 1.5 ounces)
It’s easy to pour more than this into a glass at home or underestimate the alcohol content in craft beers or cocktails. While one “shot” is one drink – some mixed cocktails have more than that one shot. Keeping this standard and those exceptions in mind is important when considering your intake.
Binge drinking, by contrast, is:
Four or more drinks on one occasion for women
Five or more drinks on one occasion for men
Binge drinking raises blood alcohol levels quickly, which intensifies both the physical and mental effects—often leading to more stress, impaired decision-making, dehydration, and worse sleep. And let’s not forget the emotional hangover that can accompany a night of overindulgence.
Benefits vs. Risks
Some studies have suggested that moderate alcohol intake—especially red wine—might offer some cardiovascular benefits. However, those benefits don’t apply to everyone, and they don’t outweigh the risks for most people. Many researchers and public health experts now say that no amount of alcohol is truly “safe,” especially when it comes to cancer risk and long-term health.
If you’re drinking to cope with stress, it’s worth asking:
Is this helping me feel better in the long term?
Am I using alcohol as my only tool to manage difficult emotions?
Are there healthier ways I can relax or unwind?
What to Consider
If you’re concerned about how alcohol is impacting your health—or if you’re feeling unsure about how much is too much—it might be time to re-evaluate your habits:
Keep track of how often and how much you drink.
Identify your triggers (stress, boredom, social pressure).
Like mindful eating, consider mindful drinking. Slow down and enjoy rather than numb emotions. The next blog will discuss this.
Explore other stress relief tools: exercise, journaling, meditation, hobbies, connection with others.
Talk to a trusted health professional if you’re feeling stuck.
Drinking alcohol as an adult of legal age isn’t inherently “bad.” But understanding the why behind your drinking and being honest with yourself about the effects is key to making informed choices.
Bottom Line:
Alcohol can temporarily ease stress, but it often creates more challenges over time. As we recognize both Alcohol Awareness Month and Stress Awareness Month, take a moment to reflect on your habits and how they align with your health and wellness goals.
Whether you choose to drink or not, what matters most is that the decision is yours—and that it’s rooted in caring for your body and mindset.
