Dealing with Stress

Why alcohol doesn’t help you cope with stress

When I was drinking, a glass of wine became my go-to ritual at the end of each workday. Working from home made it even easier, the fridge was only steps away, and I often found myself reaching for a bottle almost as soon as I logged off. My workload was demanding and left me feeling overwhelmed. That initial glass of wine offered what felt like immediate relief, transitioning me from a stressful day into what seemed like a more relaxed evening. However, the effect was short-lived. The next morning, I would wake up feeling anxious, and by mid-afternoon, I was already thinking about when I could pour the next glass.

It’s a familiar story: a rough day at work, a tough conversation, a long list of obligations and then the bottle of wine, the cold beer, the dram of whiskey waiting to “take the edge off.” Alcohol is often portrayed as the go-to stress relief solution, but the truth is, it doesn’t actually help you cope with stress. In fact, it can make things worse.

At first glance, alcohol seems to offer relief. It slows the nervous system, numbs the emotional edges, and temporarily quiets the inner turmoil. But this is an illusion. What you’re really doing is delaying the stress not resolving it. The underlying issues remain, and they’re often harder to deal with once the alcohol wears off.

When alcohol becomes a habitual response to stress, your body is frequently in one of two states: intoxication or recovery. Even a small amount of regular drinking disrupts your sleep cycles, impairs your emotional regulation, and dulls your cognitive sharpness. Over time, your baseline for coping actually lowers. You’re not more relaxed, you’re just more reliant.

Since quitting alcohol, I’ve noticed a significant reduction in my overall stress levels. This isn’t because my work has become less demanding or that I no longer encounter stressful situations, those remain a part of daily life. The difference is in how I respond to them. I find myself more composed and capable of navigating challenges without feeling overwhelmed. There’s a steady, almost surreal sense of calm that has taken the place of the ongoing cycle of mini-chaos that comes with regular drinking.

Without alcohol, your mind and body begin to stabilise. You sleep better. You think more clearly. You’re more emotionally resilient. You might be surprised to discover that many of the stressors that once felt overwhelming now feel manageable, simply because you're no longer chemically unbalancing your system day after day.

Stress is part of life. Avoiding it isn't realistic but navigating it with clarity, presence, and self-awareness is possible. Here are some healthier, more effective strategies for coping:

Move your body Exercise is one of the most powerful natural stress relievers. A walk, a run, or a yoga session, can all reset your nervous system and boost mood-regulating endorphins.

Talk it out Connecting with others reduces stress. Whether it’s a friend, therapist, or support group, speaking your truth out loud gives your feelings space and perspective.

Breathe

Deep breathing, meditation, or mindfulness practices help calm the body’s stress response. Even a few minutes of focused breathing can shift your mental state.

Write things down Journaling helps process and externalise stress. When thoughts stay in your head, they grow louder. When they’re written down, they often become clearer and less threatening.

Do something you enjoy

Engaging in meaningful or pleasurable activities reading, gardening, cooking, painting, all help create positive emotions and remind you of what’s good in life, even when things feel hard.

Set boundaries Many stressful situations come from overcommitment or poor boundaries. Learning to say no, or even just not right now, is a skill that reduces stress at the source.

When you stop using alcohol to manage stress, you may notice something unexpected: you become better at handling life. Not always perfect but steadier, more grounded, and more capable.

Stress won’t disappear. But your ability to cope with it will grow. And it’s not just about avoiding harm; it’s about building something better. Clarity. Confidence. Control. That’s the freedom that comes when you stop masking the pain and start meeting life head-on.

You don’t need alcohol to unwind. You need tools, support, and the belief that you can face life as you are.