How to Calm Alcohol Anxiety

To calm alcohol cravings, practice deep breathing techniques and distract your mind with healthy activities such as exercise, meditation, or talking to a friend. Seek professional support if anxiety persists. Anxiety related to alcohol consumption affects both those trying to reduce their consumption and those facing a dependence disorder. This type of anxiety manifests itself as a feeling of restlessness, nervousness, or an intense desire to drink, which can make it difficult to maintain control over one’s habits.

Understanding how to handle this situation is key to improving your physical and emotional well-being. In this article, from PsychologyFor, we will talk about how to calm alcohol anxietyfrom practical advice to treatment options, such as therapy or medications.

How to get rid of alcohol craving

Alcohol anxiety is a challenge that many people face when trying to reduce their consumption. To address it, we recommend following these strategies:

• Relaxation and mindfulness techniques: They allow you to reduce anxiety by focusing your attention on the present, avoiding ruminative thoughts that trigger the desire to consume. Spending a few minutes daily doing deep breathing exercises or meditation can make a big difference.
• Regular physical activity: Exercise not only improves mood by releasing endorphins, but it is also a healthy outlet for channeling nervous energy. Options such as yoga, running or walking outdoors are especially beneficial for eliminating alcohol cravings.
• Cognitive behavioral therapy (CBT): according to Monasor et al., (2003)⁽¹⁾CBT helps identify and modify negative thought patterns. In addition, it provides practical skills to deal with difficult situations without resorting to alcohol. This intervention not only reduces anxiety, but also prevents relapses.
• support groups: To calm alcohol anxiety, it is good to seek the support of friends and family, it strengthens resilience and provides a supportive environment to overcome challenges. These groups offer a safe space to share experiences and learn from others facing similar situations.

Implementing these strategies can help you manage alcohol anxiety in a healthy way, promoting your well-being and your path to recovery.

What medications can treat alcohol cravings?

Alcohol anxiety is a common challenge in the treatment of alcohol dependence. There are various medications that have been shown to be effective to manage this condition. We show them to you below:

Benzodiazepines

Benzodiazepines are drugs that relieve anxiety in the short termespecially during the acute phase of alcohol withdrawal. They enhance the activity of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that reduces neuronal excitability. However, its prolonged use causes dependence, so its administration under strict medical supervision and for limited periods is recommended (Molina et al., 2000).⁽²⁾.

Antidepressants

Selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs) have been shown to be useful in the treatment of anxiety disorders in patients with alcohol dependence. These medications They help regulate the levels of neurotransmitters involved on mood and anxiety, contributing to the reduction of anxious symptoms and reducing the risk of relapse in alcohol consumption (Fontanet et al., 2023)⁽³⁾.

Buspirone

Buspirone is a non-benzodiazepine anxiolytic that acts as a partial agonist of serotonin receptors. Unlike benzodiazepines, buspirone does not cause significant dependence and has a more favorable side effect profile.

It has been used in the treatment of anxiety in patients with alcohol dependence. Is effective in reducing anxiety symptoms without the risks associated with benzodiazepines (MSD Manuals, sf)⁽⁴⁾.

Anticonvulsants

Some anticonvulsants, such as topiramate, have shown effectiveness in calming alcohol cravings. These drugs modulate neuronal activity and help stabilize mood, contributing to the reduction of anxiety symptoms and the desire to consume alcohol (Del Río Reyes et al., 2005).⁽⁵⁾.

Finally, it is worth highlighting the combination of pharmacological interventions with therapies Psychological interventions, such as cognitive-behavioral therapy, have been shown to be more effective in managing anxiety and alcohol dependence than isolated interventions.

How long does anxiety from drinking alcohol last?

The duration of alcohol craving can vary considerably depending on factors such as the level of dependence, the time of consumption and the strategies used to address the problem. Without treatment, this anxiety can persist for weeks or even months. However, with a proper approach, symptoms can be significantly reduced in a shorter period.

Duration of acute alcohol anxiety

In general, acute anxiety manifests itself in first 24-72 hours after stopping drinkinga period known as alcohol withdrawal syndrome. With appropriate medical and psychological treatment, such as the use of benzodiazepines to manage acute symptoms, this phase can be effectively controlled (Monasor et al., 2003).

In many cases, people begin to experience a significant improvement in your emotional well-being within the first weeks of treatmentalthough the total recovery time varies depending on each case.

Duration of residual alcohol anxiety

For people facing chronic dependence, residual anxiety, also known as prolonged withdrawal syndromecan last weeks or months. In these cases, interventions such as cognitive behavioral therapy (CBT) and the use of specific medications, such as antidepressants, are crucial to mitigate these symptoms and prevent relapses.

The key is to search professional help and maintain a comprehensive approach, as this not only reduces the duration of anxiety, but also strengthens the ability to maintain long-term abstinence.

What to eat to eliminate the anxiety of drinking alcohol

Diet is very important to manage anxiety about consuming alcohol. Choosing the right foods will help you improve your mood and reduce the desire to drink. Next, we show you what to eat to eliminate the anxiety of drinking alcohol:

• Carbohydrates: Foods like oats, brown rice, sweet potatoes, and legumes release glucose slowly into the bloodstream. This helps maintain stable energy levels and reduce the anxiety that often accompanies alcohol withdrawal.
• Lean proteins: Chicken, fish, eggs and tofu are rich in essential amino acids that help the brain produce neurotransmitters such as serotonin and dopamine, improving mood and reducing alcohol craving symptoms.
• Foods rich in tryptophan– Tryptophan is an essential amino acid that helps increase serotonin production. Include foods such as bananas, nuts, seeds, dairy products and turkey in your diet to promote emotional calm.
• Omega-3 fatty acids: Fatty fish (such as salmon), chia seeds, and walnuts are rich in omega-3s, which have anti-inflammatory properties. They improve brain function and help combat anxiety.
• Fruits and vegetables: These foods are rich in antioxidants, vitamins and minerals, such as vitamin C and magnesium, which reduce oxidative stress associated with alcohol consumption and improve general well-being.
• Natural infusions and teas: Drinks such as green tea (with L-theanine) or chamomile and valerian infusions are natural relaxants that help calm alcohol anxiety.
• Hydration: Alcohol dehydrates the body, which intensifies anxiety. Make sure you drink enough water or drinks like coconut water, which contain electrolytes for recovery.

This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to How to calm alcohol anxiety we recommend that you enter our Clinical Psychology category.

References

1. Monasor, R., Jiménez, M., and Palomo, T. (2003). Psychosocial interventions in alcoholism. Addictive Disorders, 5(1), 22-26. https://doi.org/10.1016/s1575-0973(03)70102-0
2. Molina, LS, Martí, BA, and Herrero, RMD (2000). Pharmacological treatment of alcoholism. Addictive Disorders, 2(1), 41-55. https://dialnet.unirioja.es/servlet/articulo?codigo=7096533
3. Fontanet, AA, Salinas, NE, and Asenjo, JP (2023). Pharmacological treatment of anxiety disorders. Practical Primary Care, 6(1), 100189. https://doi.org/10.1016/j.appr.2023.100189
4. MSD Manuals. (sf). Table: Drugs Used for the Treatment of Anxiety Disorders – MSD Manual General Public Version. MSD Manual General Public Version. https://www.msdmanuals.com/es/hogar/multimedia/table/f%C3%A1rmacos-utilizados-para-el-tratamiento-de-los-trastornos-de-ansiedad?utm_source=
5. Del Río Reyes, M., Macario, MC, López, YT, Pino, MSG, and Riera, SQ (2005). Alcohol and benzodiazepine detoxification: usefulness of topiramate at high doses. Biological Psychiatry, 12(5), 191-197. https://dialnet.unirioja.es/servlet/articulo?codigo=1314151