alcohol and mental health
The relationship between alcohol and mental health is closely intertwined. Drinking may worsen mental health, while poor mental health can increase reliance on alcohol. Learning how to manage your drinking habits and knowing where to get support is important for protecting your wellbeing.
Drinking alcohol is a big part of Scottish culture. Approximately 3 in 5 people in Scotland drink up to 14 units per week and just over 1 in 5 drink more than that. From pub catch-ups and celebrations to unwinding after work or enjoying a sunny beer garden, it features in many people’s lives.
However, drinking in excess can worsen mental health, while poor mental health can increase the likelihood of relying on alcohol as a coping mechanism. This may include people dealing with stress, financial worries, caring responsibilities or bereavement. According to Alcohol Change UK, more than 50% of frequent drinkers say they drink due to mental health issues, such as anxiety and depression. While substances like alcohol may temporarily ease negative feelings, it can worsen symptoms in the long term.
This guide will explore how alcohol affects your mental and physical health, offering support for managing your drinking habits and providing tips for how you can help others.
myths about alcohol and mental health
people with alcohol dependence don’t care about others
Alcohol dependence changes how the brain controls drinking. People often feel guilt or shame about their drinking and how their actions affect others, but it doesn’t mean they are selfish or don’t care.
people with alcohol dependence could control their drinking if they wanted to
Alcohol dependence is not simply a matter of willpower. Changes in the brain, cravings and withdrawal symptoms can make it very difficult to control drinking, even when someone wants to stop or cut down.
you can tell if someone is alcohol dependent just by looking at them
Alcohol dependence has no one ‘look’. Someone may look healthy and still struggle with their drinking.
What is the impact of alcohol on…
…my brain
Alcohol is a depressant that affects the brain by disrupting the chemicals, called neurotransmitters, that allow brain cells to communicate. These changes can affect your mood, thoughts, memory and behaviour.
At first, alcohol can make you feel relaxed, less anxious and more confident because it reduces activity in parts of the brain responsible for judgement and inhibition. This can make risky behaviours seem more appealing.
As alcohol leaves your system, you may feel worse than before drinking. This is common after a blackout, when you cannot recall what happened or what you said to others during the time you were drinking. This can lead to anxiety, often referred to as ‘hangxiety’.
Over time, heavy drinking can damage brain cells and make the brain less responsive to alcohol. As a result, larger amounts may be needed to achieve the same effects, which can be a sign of alcohol dependence.
If dependence develops, suddenly reducing or stopping alcohol can cause withdrawal symptoms such as anxiety, irritability, shaking and sweating which can be dangerous. It is safest to reduce your drinking gradually and seek professional support.
…my mental health
Alcohol can affect mental health in many ways. Men are particularly at risk as they are less likely to seek help for mental health problems, increasing the risk of alcohol misuse or dependency.
Depression
Frequent drinking can lead to symptoms of depression and can also worsen symptoms of depression. Regular heavy drinking can make recovery from depression more difficult.
Anxiety
Alcohol may reduce anxiety temporarily, but it can make anxiety worse once the effects wear off, especially with habitual heavy drinking.
Post-traumatic stress disorder (PTSD)
People with PTSD are more vulnerable to developing problems with alcohol misuse. They may turn to alcohol to try to cope with trauma, upsetting memories and anxiety.
Alcohol-related psychosis
In some cases, studies show heavy drinking can lead to psychosis, causing symptoms such as hallucinations, delusions or other sensory disturbances.
Self-harm and suicidal thoughts
Because of the effects of alcohol on impulsivity and reducing inhibitions, there is a greater risk that someone will harm themselves or act on suicidal thoughts when they are feeling distressed or overwhelmed.
Sleep
Alcohol use can disrupt your sleep cycle, leading to difficulties with falling or staying asleep. Poor sleep can worsen mood, anxiety, concentration and overall wellbeing.
…my physical health
Alcohol can have both short-term and long-term effects on your physical health.
Short-term effects: Drinking alcohol can lead to hangovers, which may cause symptoms such as headaches, nausea, tiredness and dehydration.
Long-term effects: Heavy drinking increases the risk of serious health conditions, including high blood pressure, heart disease, stroke, liver disease and several types of cancer.
Diet and weight: Alcohol can increase appetite and affect eating habits, making people more likely to choose high-calorie, high-fat or high-salt foods. Find out more about how your diet is linked to your mental health
“I was still drinking a lot. Every morning I’d say, ‘Right, no drink today’ and by noon I’d be twiddling my thumbs and open a bottle. I felt like I was failing every day.”
Mike, who is supported by our Resilience service in Fife, reflects on how his relationship with alcohol contributed to his mental health challenges. Read more about Mike’s story here.
tips for managing your drinking
If you’re worried about your drinking habits and how they may be affecting your mental health, there are steps you can take to help.
- Speak to your GP: A GP can offer advice, support and treatment options. They can help you find ways to reduce or stop drinking safely.
- Be aware of medication: Alcohol can interfere with certain medications, such as antidepressants and may reduce their effectiveness or increase side effects.
- Follow safe drinking guidelines: Chief Medical Officers advise to not regularly drink more than 14 units of alcohol per week. This is about six pints of beer or six medium glasses of wine.
- Reach out: Talk to trusted family and friends who can offer support and encouragement.
- Find new coping strategies: Why not try a new self-care activity, hobby or relaxation technique, like mindfulness? Finding healthier ways to cope in tough times is key to managing your wellbeing without alcohol.
I’m worried about someone’s drinking – what should I do?
The drinking habits of others can not only affect their mental health but can impact yours too.
Encourage them to seek help: Suggest speaking to a GP or another health professional who can offer support and advice.
Suggest alcohol-free activities: Spend time together doing things that don’t involve alcohol, which can help reduce pressure to drink. Grabbing a coffee, going on a walk or seeing a film in the cinema are all great options.
Listen without judgement: Let them know you’re concerned for them and listen calmly if they confide in you. Try to offer reassurance and empathy rather than criticism.
Encourage joining a support group: Peer support groups can help people feel less alone and provide advice from others with similar experiences.
support
Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.
We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well as supporting with debt, grants and benefits.
The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.
For full details about the service, visit the National Advice and Support Service webpage.
other support
Drinkline Scotland – Free, confidential helpline for people who are concerned about their drinking, or someone else’s. Call 0800 7314.
Alcoholics Anonymous – Helpline is open 24/7 on 0800 9177 650, contact via email at help@aamail.org or live chat on their website.
Nacoa – Support for anyone affected by their parent(s) drinking, including adults. Here are some of the questions that children often ask about alcohol and the effects on them and their family. Call 0800 358 3456 or email helpline@nacoa.org.uk.
Alcohol Focus Scotland – A national charity to prevent and reduce alcohol related harm
Scottish Families Affected by Alcohol & Drugs – A national charity which supports anyone affected by another person’s alcohol or drug use. Cal their helpline on 08080 10 10 11 or email helpline@sfad.org.uk
