THE SCIENCE OF ALCOHOL

Is There a Link Between Stress and Its Impact on Alcohol Consumption?

If you’re a drinker, you probably know the answer, but let’s take a look.

My father was an unhappy man and often would return from work angry and frustrated.

He would find the slightest misstep my sister, or I would make and use that to assuage his wrath.

Off would come his leather belt and demand we stand in the corner, drop our drawers, and bend over.

The shame and humiliation were more painful than the slashes he delivered. We were probably ages eight to eleven or so during those years.

Fear, tension, and anxiety were feelings my mom, three siblings, and I were quite familiar with.

I dreaded hearing the back door slam shut nightly between 5:30 and 6. My ears would be cocked to gauge the temperature of his mood. Rarely was he in a good one.

Most nights, he stopped at Lou’s Tavern to down a few to ready himself to tolerate his four children and worn-out wife.

I seldom invited friends over as I never knew when he might explode. I was terrified of being embarrassed by him.

Growing up in a household that never felt safe and warm was stressful. No wonder my sister, Michele, a year older, and I began our journey into alcohol exploration at the tender ages of 15 and 16.

It wasn’t often we did that, but when we did steal booze from our parent’s liquor cabinet, it was with the intent of getting snockered. And we were always successful.

Thus began our journey, for the next several decades, into the alcohol maze with the hopes that it would be the cure for our stress.

The Stress-Alcohol Link

Whatever made us think alcohol could ease our stress? Sure, the first drink appeared to help, and perhaps one glass of wine could be the magic bullet. But the next, and the one after that? Not so much.

Many of us who experience stressful situations turn to alcohol to help cope. The trouble is alcohol can cause stress on the body’s psychological balance.

Alcohol takes a psychological and physiological toll on the body, compounding the effects of stress.

As stated, alcohol may provide some relief in the short term, but as stressful events continue, heavy alcohol consumption can lead to medical and psychological problems. There is also the risk of developing alcohol use disorders.

Stress

Stress is a part of life. In early history, stress was critical for human survival — to protect them from environmental threats.

Stress can still serve that purpose, but often, it is brought on by factors in our personal lives. Some people may thrive in busy, stressful, fast-paced environments, but others do not.

Increased stress causes many to seek quick fixes for emotional overwhelm, often leading to addiction.

Illness, injury, grieving, depression, and fear can be stressful. Psychologically, stress is anything that challenges the body to function normally.

Stress from childhood trauma is known to be long-lasting and may never be entirely resolved.

According to the National Institutes of Health:

Exposure to traumatic experiences, especially those occurring in childhood, has been linked to substance use disorders (SUDs), including abuse and dependence.

Furthermore, researchers report that childhood abuse increases the risk for alcohol use disorders in both adolescence and adulthood. This is especially true for children who grow up in alcoholic homes.

Alcohol’s Effect on Stress

Alcohol causes higher amounts of cortisol (the stress hormone) to be released, altering the brain’s chemistry and resetting what the body considers “normal.”

Studies have found that cortisol interacts with the brain’s reward or pleasure systems, contributing to alcohol’s reinforcing effects. People must consume greater amounts to achieve the same effect over time.

Cortisol also can promote habit-based learning, increasing the risk of becoming a habitual drinker and increasing the chance of becoming addicted.

The most significant risk of the stress/alcohol impact is addiction.

Cortisol also plays a vital role in the body’s response to stress by increasing energy through increasing glucose levels and by increasing nutrient supplies through mobilizing fat and protein metabolism.

A healthy body’s response to stress includes a quick spike in cortisol levels followed by a rapid decrease in those levels when the threat or stress is over.

Ideas to Manage Stress in Healthy Ways

• Reach Out for Help

Research shows that those with a supportive community have a greater chance of a successful recovery. This can include family, friends, people in 12-step meetings, or a sponsor. Call your local alcohol abuse hotline or SAMHSA (Substance Abuse and Mental Health Service Administration) at 800–663-HELP (4357).

• Eat and Sleep Well

Eating healthily and getting deep, restful sleep can make a tremendous difference in how we feel — increasing our energy levels and motivation to stay in recovery. Plus, our bodies and minds are better equipped to handle stress.

• Practice Meditation or Mindfulness

Focus on the present moment, practice breathing exercises, observe your thoughts without judgment, and notice the beauty of nature — all promote feelings of calmness and relaxation.

• Exercise

This is a proven stress reducer. It doesn’t take long — 15–20 minutes daily of physical activity is all. Suppose you can go for 30 minutes or more, even better. Walking or running outdoors, breathing fresh air, and noticing your surroundings are a bonus.

I didn’t reach out for help other than reading quit-lit books. Perhaps I would’ve been successful sooner.

Those books saved my life, and you can see my list here.

I eventually attended SMART Recovery meetings, which were a great support.

I began increasing my exercise, meditations, and eating nutritious foods — all important in my recovery.

If I can quit the drink — you can quit, too.