How alcohol works

Ever wondered why a glass of wine might help some to unwind, especially after a long day of student-wrangling?! Or why it can be hard to stop at just one drink?

Understanding alcohol’s impact on mind and body could help you to assess and – if necessary – modify your drinking habits.

Why does it feel that way?

The short answer is that alcohol triggers the brain’s reward system, which can help people feel more relaxed or sociable. That’s why it can be such an effective quick fix for those struggling to achieve either (or both) states!

Unfortunately, alcohol also changes how the brain handles stress and anxiety. Which is why some of us experience that dreaded morning-after nervousness (you might know it as 'hangxiety').

For some, regular drinking can lead to more serious changes in the brain over time - including reduced sensitivity to GABA (a calming neurotransmitter) and increased cortisol production which can increase your risk of issues like weight gain, high blood pressure, and stress.

The science bit

When alcohol enters the system, it affects four key brain chemicals (known as DOSE) – dopamine, oxytocin, serotonin and endorphins.

Here’s how they can change the way you feel, and behave:

Dopamine

Dopamine acts like your brain’s cheerleader. Commonly known as the 'reward' neurotransmitter, it appears naturally when we accomplish something meaningful – like winning a race or reaching a goal. It signals pleasure, energy and confidence.

Alcohol hijacks this reward system, delivering those feel-good sensations without any actual achievement. Unsurprisingly, this can leave you wanting more and more alcohol to keep your dopamine levels up.

Oxytocin

Oxytocin is like your inner social butterfly – it makes you feel warm and fuzzy around others. When it’s boosted by alcohol, everyone at the party may feel like your best friend. That’s why someone might find themselves sharing their life story with strangers or sending an ill-advised "I love you" text to an ex – shudder.

Serotonin

Serotonin is the brain’s mood regulator, influencing happiness, appetite, and sleep patterns. While alcohol can temporarily boost serotonin levels, the rebound effects may include low mood and sleep disruption.

Natural ways to boost serotonin (that don’t lead to ‘hangxiety’) include physical movement, spending time in sunlight, a balanced diet and engaging in activities you enjoy.

Endorphins

Endorphins are the natural painkillers and mood elevators produced by the body. The artificial stimulation of endorphins from alcohol can lead some people to develop dependence, as the brain begins to rely on drinking rather than natural sources of endorphins.

Pausing for thought    

Anyone reconsidering their drinking habits should take time to consider why they drink, says Dr Chris Davis addiction specialist, GP and co-founder of Clean Slate Clinic.

Is it to self-medicate? To relieve stress? To conform to social norms? Or to enhance the experience at events like parties? Whatever it is, this knowledge is the key to identifying and managing triggering situations.

Keen to cut down, or stop entirely?

Rather than just removing alcohol, Davis recommends leaning into existing strengths, such as family support, physical activity or creative hobbies. Something familiar and accessible may be an ideal starting point for positive change.

Next, start exploring new activities – things you genuinely enjoy without drinking. You’re looking for natural sources of those DOSE chemicals!

Here’s some more helpful tips:

Build a support network

Surround yourself with people who champion your healthy choices. This may involve gradually distancing yourself from those who promote drinking, while cultivating friendships with non-drinkers in your social circle.

Share your goals

Being open about your intention to cut back or stop drinking alcohol may help you be more accountable, which can provide the motivation needed to stay on track. Consider sharing your goals with trusted friends or family members who can offer encouragement and support. Online communities of people on similar journeys can help with this too.

Set clear limits

Go into social drinking situations with a plan. This may involve counting your drinks carefully, alternating between alcoholic and non-alcoholic drinks and/or choosing low-alcohol options or mocktails.

Volunteer your services

Put your hand up to be the designated driver. It’s a practical way to limit drinking and it saves you money (on drinks and taxis). You’ll also help keep everyone else safe.

Be kind to yourself

Understand that it can take 6-12 months to rewire ingrained drinking habits in the brain. During the inevitable highs and lows, try to treat yourself with the same empathy you’d have for a loved one.

Reach out (if you could use some help)

Please know you don’t have to do it alone. If professional help is the way to go, you could check in with your GP. Or do Clean Slate’s screening test in the privacy of your own home.

Whatever you decide, being honest about your struggles and taking action to address them are crucial, courageous first steps. That alone is something to be proud of.

Clean Slate Clinic specialises in providing accessible, professional support for those looking to understand and modify their relationship with alcohol.

They also work in tandem with Healthcare Services to support eligible Teachers Health members to reduce or quit alcohol with a 12-month Detox at Home program.