Why am I relying on alcohol?

Drinking is a big part of UK culture – and many people rely on alcohol without realising it. It reduces anxiety and inhibition in the short term, but in the long term, lower mood, self-esteem and self-reliance are all long-term alcohol effects.

There are many reasons you might start to rely on alcohol – we’re going to look at them and give you ways to deal with the situation if you’re worried about your drinking.

Social anxiety

If you’re using alcohol to self-medicate for social anxiety, you’re not alone. There’s a significant overlap between Alcohol Use Disorder and Social Anxiety Disorder (20%). Even for those without a diagnosed substance use disorder, using alcohol to calm your nerves in social situations is commonplace – it’s known as liquid courage, after all.

While the relaxed and disinhibited states that alcohol unlocks can feel like superpowers at first, this does not last – and over time, you may find that socialising while sober becomes difficult.

Low mood

Alcohol is used as a mood-booster, but the effects are fleeting, and in the long run, it will make your mood worse.

The temporary mood boost comes from its effect on the dopamine reward system and the release of endorphins. The disinhibiting effects of alcohol also grant you temporary release from your worries, and this relaxed and de-stressed state can mean you feel more able to relax and enjoy yourself.

However, this state is deceptive, as anyone who has ever experienced a hangover can tell you – and mood disturbances are one of the long-term symptoms of alcohol abuse.

Trauma and PTSD

Trauma and PTSD should not be left untreated – but many people struggle to access treatment or are fearful of facing difficult experiences from their past. Untreated trauma can drive a desire to self-medicate – alcoholism and PTSD have a comorbidity rate of 30-50%.

Alcohol worsens some PTSD symptoms and can slow recovery. It can exacerbate the feelings of numbness and being cut off from others that are common in people who have experienced trauma, and can make anger, jitteriness and depression worse, as alcohol lowers and destabilises mood in the long term.

Low self-esteem

Some people turn to alcohol to bolster their self-esteem and boost their confidence. However, like using alcohol to boost your mood, this doesn’t work out in the long run. Alcohol can cause considerable fluctuations in self-esteem, damaging it over time. As dependence develops, people frequently feel ashamed of their need to rely on alcohol, leading to worse self-esteem.

Boredom

Many people drink to fill time – and boredom can be a particularly dangerous trigger for relapse. It’s easy to slip into the habit of drinking in the evenings and on weekends because it’s an easy form of entertainment. After quitting, maintaining sobriety can be difficult if you don’t find new ways to fill your time.

Using alcohol this way is particularly dangerous because of the enormous amounts of dopamine released in the brain when you drink. It’s common for everyday activities to not feel very enjoyable for a while after giving up alcohol – they cannot compete with the quick and powerful dopamine release of drinking. It takes time for the brain to regain its ability to feel pleasure in small things.

Cultural norms

Alcohol is a huge part of UK culture. Most people grew up in an environment where alcohol was visible and available, and drinking was normalised.

Not wanting to be the odd one out when everyone else drinks can be challenging and can delay seeking help when you know you need help with alcohol.

Work

Work can be stressful, and many people turn to alcohol to unwind after a tough day. Additionally, not drinking can leave you feeling out of the loop when it’s time to socialise with coworkers. The rising availability of alcohol-free drinks at pubs helps – your coworkers don’t even need to know you aren’t drinking – but staying sober when everyone around you is drinking can be challenging.

How do I know if I’m relying on alcohol too much?

Consistently reaching for a drink whenever you have to deal with a particular situation is a sign you’re relying on alcohol too much, and this can sneak up on you over time. Be on the lookout for:

• The frequency and quantity of your drinking increasing
• Prioritising alcohol over other things in your life
• Neglecting your responsibilities
• Getting into risky situations
• Thinking about alcohol more and more
• Needing more alcohol to achieve the same effects as before.

If you notice any of these, it’s time to take a look at the role of alcohol in your life and start exploring new options.

Healthy alternatives and coping mechanisms

Relying on alcohol is usually an attempt to block out unpleasant feelings and to chase positive or less painful emotional states. Alcohol is so seductive because it’s a shortcut to feeling better fast – but in the long term, it makes things worse.

Reducing your reliance on alcohol isn’t as easy as just stopping, as the feelings and situations you were numbing yourself to are still there when you quit. Breaking your reliance on alcohol means developing healthy coping mechanisms that address the things you’re trying to cope with.

If you’re prone to drinking to relieve stress, this can mean exploring ways to de-stress that don’t involve drinking, like journaling, yoga or mindfulness. It can mean gently and safely exploring socialising without alcohol for people with social anxiety. It can mean seeking out a therapist to deal with underlying trauma or speaking to your GP about medication if you have an untreated mental health condition. Coping mechanisms will differ depending on what you’re using alcohol to cope with – so if you’re not sure where to start, it’s essential to reach out for help.

Alcohol help

If you don’t feel in control over your drinking anymore, we’re here to help. Get in touch with our compassionate team to discuss your next steps to a life free of alcohol dependence.