Why alcohol causes more anxiety as we age

It’s the morning after a night out, and you I can’t stop stressing. Maybe you’re overwhelmed by all the errands you have to run or can’t shake the feeling of embarrassment over your drunken choices.

This is a common experience – and you may have noticed that it happens more as you age. “I can’t drink like I used to,” you hear people say.

Case in point: One social media user talked about how his anxiety was more affected by alcohol as he got older. TikTok creator and therapist Amanda White respondedexplaining that as we age, our bodies become less efficient at breaking down alcohol, especially as we reach our 30s, 40s and 50s.

Good morning, “anxiety”, or hangover-related anxiety. Teri Wilder, a licensed mental health counselor at Thriveworks in Lafayette, Indiana, who specializes in substance abuse and anxiety, said there is a real connection between the two.

“The ability to tolerate alcohol actually declines with age, leading to increased anxiety symptoms and a reduced ability of the liver to handle alcohol effectively,” she explained.

What’s behind that? According to Josh New, clinical director of Renewal Lodge in Burning Tree, Texas, “it could be a mix of things for different people.” He and Wilder shared a few of those factors below.

Muscle mass generally decreases over timeand that plays a role in how we break down alcohol, Wilder said. “Adults tend to have reduced muscle mass as they age, leading to less water in the body overall to help dilute the effects of alcohol.”

Moreover, since I less muscle mass can mean a slower metabolismyour body also can’t process alcohol as quickly in this sense.

GABA East an inhibitory neurotransmitter that decreases a cell’s ability to receive or create messages, and it is known to have a calming effect. Unfortunately, GABA levels decrease with both heavy alcohol consumption and with age.

“Alcohol is a depressant, meaning that when it affects GABA chemicals in the brain, it initially leads to relaxation and reduced stress,” Wilder explained. “However, when an individual drinks heavily, GABA levels become depleted and the brain uses up its stores of relaxation chemicals, leading to increased anxiety, tension, and can even create feelings of panic. .”

The liver doesn’t work as well over time. “The liver’s ability to detoxify the body and cleanse it of toxins becomes less effective, which could contribute to more acute withdrawal symptoms, such as anxiety, as we age,” New said.

Drinking too much alcohol also affects brain health and mood. According to New, “As we drink excessively and consistently, the body becomes accustomed to the suppressive effect that alcohol produces in the body and can lead to long-term disruption of serotonin production.” »

Serotonin is a neurotransmitter that affects several factors in your brain and body, like your happiness and mood, your ability to sleep, and much more. A lack of serotonin often contributes to anxiety or depression. Data suggests that people who consume alcohol excessively have reduced levels of serotonin in the brain.

So, in the midst of anxiety, what can help you cope? New said, “Many of the same practices aimed at relieving general anxiety would be beneficial for an individual here. » He and Wilder shared some tips to help you get out of this bad situation.

In addition to feeling anxious, you might also feel physically sick the next morning (which can also make your mental health worse). Taking care of yourself is crucial. Wilder recommended rest, rehydration and eat comfort foods that are easy to digest.

New also encourages adding nutrient-dense foods to your plate to “help the body restore vital nutrients depleted during a night of drinking.” For examplepeppers are high in water and antioxidants, and strawberries are high in water, fiber and vitamin C.

“Being hydrated is essential, because being dehydrated will only make anxiety worse,” he explained.

How else can you help your body relax? Wilder suggested taking a warm bath, listening to calming music, walking outside, getting a massage, practicing deep breathing, engaging in progressive muscle relaxation, using essential oils, and resting his eyes in a dark room.

New is also a fan of breathing exercises. “If anxiety persists, one can take time to practice some basic breathing exercises, such as box breathing…or any other breathing techniques the individual may be familiar with,” New said.

Here is a video on box breathing to help you get started. “This will help ground an individual and regulate that feeling of panic.”

Drawing on your support system is often a smart move. “Talk to your friends or family about your anxiety or what’s bothering you,” Wilder encouraged. “Allow them to depress you and reduce your anxiety while you focus on evaluating your current situation.”

New added that talking to others can also help you feel supported and less alone. If you’ve ever received this kind of encouragement before, you know how good it can feel.

Note: If no one responds, consider calling a helplinewhich is like a helpline but for people who just need comfort.

While receiving love from others can be meaningful, receiving our own love and understanding is also important. “Try not to overthink or focus too much on what’s creating anxiety for you,” Wilder said. “Try not to focus on your actions while drinking and don’t beat yourself up about any mistakes you may have made during this time.”

This is a tip to try if you can’t stop ruminating. Wilder recommended reorienting your mind. “Using mindfulness to focus on your senses and attune them to what’s going on around you can be a useful basic tool to help you come down,” she said.

If drinking less and these tips don’t help – or even if they do – what’s your best solution? “Overall, if anxiety persists and is the reason you continue to drink,” New said, “you should always seek professional help to be evaluated to see if professional services can help. be beneficial to you.”

Need help with a substance use disorder or mental health issues? In the United States, call 800-662-HELP (4357) to obtain the National SAMHSA Helpline.