Ascientificlookatdestressing/selfmedicatingwithalcohol

(drinkingathome):
July 14, 2012 - Veronica Walsh, http://iveronicawalsh.wordpress.com, www.CBTandFeelingGood.com

LetmeprefacethispostbytellingyouthatI
adoreaglassofwine,andImnotsuggesting
adultsshouldntchoosetohaveaglassofwineat
homewerejustgoingtohaveanacademiclook
atthescienceofthisparticularhabit.Its
interestingandthepurposeofthepostisso
thatwecanhaveathinkaboutwhetherthis
behaviouralchoiceisactuallydoingwhatwe
thinkitis(harmlesslydestressingandimproving
life).

Forsomeperhaps.Forothers,notsomuch.

Doyouleavebehindthestressoftheday,signallingtoyourmindandbodythat
itseveningandtimetorelax,byopeningabottleofwineandpouringaglass?

Somehowdrinkingathomehasbecomearegularunremarkableeventinrecentyears.Iteven
appearssophisticatedandcool.Theydoitinmoviesdontthey?WereEuropeansnowarentwe?
Hmmm,butarewehavingaglassofwinesimplytoenhanceamealanditsflavours?Orarewe
quitedeliberatelyusingittodestress?Both!shoutmany.Okay,whichever,thispostisgoingto
giveyousomeinformationsothatyoucanstepbackandconsiderifitsausefuldestressorforyou,
orsomethingyoumightwanttochange.

Manypeopleusealcoholtomanageandrelievestress.
Studiessaymanyofusdrinktocopewith
unemployment,financialproblems,jobproblems,
loneliness,orrelationshipandfamilyproblemshello
2012!!Andthebiggerthestressor,themorelikelywe
willhavearegularalcoholhabit.Nojudgementhere,it
iswhatitisbutletsfaceit,whenwedothis,weare
basicallyselfmedicatingwithadrug.TheHSEdefine
alcoholas:Alegalsedativedrugwhichchangesthe
waywefeel.Thispostwillconsiderwhetherregular
selfmedicationwithalcoholisanegativeorpositivestressmanagementtechnique.
|

Ifyousufferfromanactualstressdisorderitslikelythatyouhaveregularlowmoods,are
oftentired,andfeelabitshakyalotofthetime,right?Whichmakesitveryattractivetouse
theharmlessoccasionalglassofwinetofeelgood?Okayhereareseveralthingsforyouto
haveathinkabout:

takeanhonestlookatyourroutines,andseeifitsreallyanoccasionalglass,orsomething
else.Weoftenrefertothehabitasanoccasionalglassofwine,wheninfactitsoftenmost
nights,andtwoorthreeorfourglasses.SippingwhilewatchingTVorreadingAndhey,if
itsaThursdayorFridayorSaturdaysurewerenotout,andifwewereoutwedbe
drinking,right?Soitstandstoreasonwecanhavethewholebottleathomeguiltfree,right?
Notethoselowmoodsandyourtirednessandshakinessmayinfactbeduetohangovers

thatyouareeitherconfusingwithanxietyordepression,orthatareexacerbatingstressand
anxietyordepression.Howwillyouknowunlessyoucantestandcomparehowyoufeel
overanalcoholfreeperiodoftime?
badnewsregularalcoholusehastheeffectofgettingthebodytoproduceMOREstress
hormones.More!Mostnotablycortisol(thedeathhormone,nottofreakyououtor
anything).Thesciencebit:Alcoholdirectlyaffectsmanybrainchemicalsthatsignalthe
adrenalglandstoproduceandsecretecortisol.Highlevelsofintoxicationmaybe
interpretedasgeneralstress,whichcouldstimulatecortisolrelease.Whatdoescortisol
do?itshutsdownthedigestiveandimmunesystemswhenactive,itdepositsfataroundour
middles,anditacceleratesaging,andsuppressesreproductionabilityamongother
undesirablethings,butthatsenoughtobegoingonwith.
accordingtotheWorldHealthOrganisation,evidenceexiststoshowalcoholcancontribute
todepression.
theweeklyrecommendedunitsforwomenare14,and21formen.Aunitisclassedasa
SMALLglassofwine(125ml),withonebottleofwineholding7units.Headsup:youmay
usebiggerthan125mlglasses,consuming1.5or2unitsatatime,butfeelvirtuousby
countingthequantityofglasses?Checkyoursout.
alcoholcontainsnonutrients,justloadsofemptycalories.Theonlylowcaloriewinesare
verylowalcoholwines(theWeightWatcherswinesforinstance,orasafriendputsitthe
pretendywines).Ivespokentotwosommeliers,whogavemelistsofwhattheyregardedas
lowalcoholwines,butthedifferencestonormalwineswerenegligible,soImnotbothered
passingthemonhere.Oh,andalcoholimpairsabsorptionoftheimportantvitaminsA,E,
andD.
alcoholcancauseirrationalthinkingandnegativebehaviours,andrelationshipsaretough
enoughtonavigatewithoutbeingregularlyquicktoangerorsulkingorjustgenerallyhaving
anegativeoutlookanddisposition,orbeing,well,annoying.Thesefeelingsandbehaviours
areoftenexplainedawaybystressoranxietyordepression,but,coulditbethealcohol?
Again,youwontknowunlessyoucanmeasureresultsandcomparehowyoufeeland
behaveandcommunicateonastringofalcoholfreedaysagainstthewinedays.
regulardrinkersarelesslikelytousepositivecopingstrategiesforstressthanlightornon
drinkers.Infact,regulardrinkersoftendontproblemsolveatall,theyjustmaskandescape
(usingavoidantbehaviour).Sostressorsarenotaddressed,theyrelefttofesterandgrow.
ah,IthinkIvegivenyouenoughbadnewstobegoingonwith.

No,wait.DidImentionitcanmakeussaythingswedontmean?
Anddrunktext?(Fordrunktexting,alsoreaddrunk:tweeting,
facebooking,emailing,calling,bootycalling,etc.)
Soallthingsconsidered,farfrombeingastressrelieverandlife
enhancer,regularalcoholconsumptioncanbetotallyself
sabotaging.Pleasedontkillthemessenger!

Sometimeswedontlikewhatwelearn.Ihada

conversationaboutthistopicatlunchrecentlywithagroup
offabulousintelligentwomenofvaryingages,withvarying
highflyingcareers,andmostwithyoungfamiliesthe
subjectthatbroughtitupwasthattheywereconstantly
feelingwreckedwithstress,andthankGodfortheirwineat
night.Gome!offIwentbabblingoutmyinterestingfacts
Ladies,letsconsidertheideathatthecauseofyour
wreckednessmaysometimesbebecauseofyourwine,isit

possibleyouregenerallyhungoverabit?.Cueaghastfacestheybasicallytoldmetostop
rainingontheirparade,andoneofthemputherfingersinherearsandloudlysanglalalalalala,I
CANTHEARYOU,whiletheothershootedandapprovedwithonesaying,Veronica,youlltake
mywineoutofmycolddeadhand.Jesus,leavemewithsomethingwontyou?.Itwasfunny,and
welaughedandmovedon,butnotbeforeIhelpfullytoldthemthattheycouldntunhearwhatId
saidblessthem,andthattheywerenowstuckwiththatideaintheirheads.Informationispower.

Weadultsmakeourdecisions
basedonourinformationat
thetime,andwedliketothink

werebeingsmartandmakingour
lifeasgoodasitcanbe,asopposedto
deliberatesabotagesoatleastlets
beinformed,alwaysbelearning!so
thatwecanmakedecisionsand
tweaksandchangesalongtheroad
thatarelifeenhancing.
Actually,IthinkImfine!manyof
youreadingthisposthaveapleasant
andmoderateandmanageable
occasionalhabit,andthatsgreat.The
informationisstillusefulinunderstandingothersinourlivesthough,anditcanbepreventativeto
stopusfallingintothehabit.

Uhoh,thissoundslikeme!forothers:doyoususpectthatyouarearegularself
medicator,andthatitsaselfsabotagingbehaviour?Askyourself:canyougetthroughaweek
withoutanyalcohol?Amonth?Howdoesthethoughtmakeyoufeel?Ifitdistressesyou,or
seemsunthinkable,thenmaybeyouusealcoholinadamagingwaymistakingitasausefulstress
managementtool,mistakingitassomethingyouabsolutelymusthaveorelselifeisawfuland
unbearable.
.

Lettheexpertshaveachatwithyou:

AndrewMcCulloch,ChiefExecutiveoftheUK
MentalHealthFoundation,said:research
confirmsourworriesthatpeoplearedrinkingto
copewithemotionsandsituationstheycant
otherwisemanage,todealwithfeelingsofanxiety
anddepression.

EnochGordisMD,DirectoroftheUSNational
InstonAlcoholAbuse(NIAAA),said:Drinking
alcoholproducesphysiologicalstress,thatis,
someofthebodysresponsestoalcoholaresimilartoitsresponsestootherstressors.Yet,
individualsalsodrinktorelievestress.Whypeopleshouldengageinanactivitythatproduceseffects
similartothosetheyaretryingtorelieveisaparadoxthatwedonotyetunderstand.Onehypothesis
isthatstressresponsesarenotexclusivelyunpleasant;thearousalassociatedwithstressitselfmay
berewarding.Thismightexplain,forexample,compulsivegamblingorrepeatedparticipationin
thrillseekingactivities.Currentstudiesmayilluminategeneticvariationsinthephysiological
responsetostressthatareimportantindrinkingorotheractivitieswiththepotentialtobecome
addictive.

Whatdowedoaboutthehabitifitsaproblem?Habitsarereallyhardtobreak!

Well,obviouslyImgoingtorecommendthatyouusethisfreeresourceselfhelpblogheretolearn
howtoexamineandchangedestructivethinkingandfeelingandbehaviourwithCBT!

Butinthemeantime,herearesomeverypracticalandimmediatetips:

Playwithtweakingandchangingthehabit:

ItmayhavebecomeaPavlovianclassic
conditioning,whichwouldmakeitreally
uncomfortabletostop,whichprettymuchmeans
youwontdoit(humanbeingswilldoanythingto
avoiddiscomfort!)soinsteadofanimmediate
abruptcessation,justplaywiththeroutinesothat
youappeartostillhaveitasyourcrutch,butare
decreasingthealcoholintakebyoneormoreofthe
followingoptionsonoccasionalnights(andIm
sureyoucancomeupwithyourideastoo):

Buylowalcohol(andlowcalorie)winelike
theWeightWatchersoneyouwillstill
havethecomfortingroutineofopeningthe
bottleofwineandsipping.
Makesureyoureusingsmall125mlglasses.
Diluteyourwinewithamixerspritzerwhitewinewithalargepercentageofsparkling
water,ormakeatintodeverannobyaddingtwothirdsspriteandicetoredwine.Some
peopleevenmixpepsi(sacrilege!non!).
Changeyourdrink.Quitthewine,haveasmallmeasureofginandlotsoftonicinsteadfor
instance.Orlowalcoholanything.
Makesureyouhavesomealcoholfreedaysaweekitseasiesttomakethesetheevenings
whenyouhavesomethingtodoandsomewheretogo.(No,notthepub,obviously).Dont
giveyourselfamedalandbakeyourselfacakefordoingthisthough,anddontuseitasa
reasontorewardyourselfwithawholebottlethenextnight.Thiskindofskewedlogicis
commonfightitwithrationalevidencebasedlogic!Anddontforgettousethesealcohol
freedaystoobserveanychangesinnextdaysmoodsorenergyascomparedtothewine
days.
Ifyoupsychologicallyassociateotherhabitswiththewine,thenworkonchangingthem,do
thingsdifferently,ortoleratethediscomfortofmissingthewinewhiledoingthemand
tellingyourselfyesthisisuncomfortable,butitsonlybecauseofmylearnedbehaviour,I
cantakeit,itsnotunbearable,anditwillgeteasiereachtimeuntilitdoesntbothermeat
all.Iamevolving!makeyourownstatement.
Choosetodosomethingelsewithyourevening,goforawalk,goforadrive,getahobby,
takeanightclass,visitpeople,DOsomethinginthehoursbeforebedtime!Evenifyoufeel
wrecked,mostlygettingoutmakesusfeelgood.Tryit.
Drinkflavouredteasinstead.(No,Imnotjoking.)Developotherhabits.

Ifweacceptthatselfmedicatingwithalcoholisa
negativestressmanagementtechnique,hereare
somepositivealternatives:

Wecanarrestthestresshormonesbyproducing
relaxationhormonesinsteadsowhattrulymakes
yourelax?Abath?Yoga?Mindfulness?Agreatbook?
Music?Adrive?Strollingonthebeach?Goingtoa
movie?Makealist.Anddothem,often.Workaround
therestrictionsyourcircumstancesmightmean
compromisetimeforyourselfwithyourpartner,set
routinesforwhenthekidshavegonetobedjoin
meetup.comifyourelonely(no,itsnothingtodowith
dating,itsasocialnetworksite,incrediblyinteresting,
andifyoufeelastigmaaboutusingit,wellgetoverit!Weretalkingaboutyourhappiness
here,wevenotimetoworryaboutothersperceptionofus.Also,noneedtotellthemis
there?).
Wecanalsostemthereleaseofstresshormoneswithexercisethisiskeytoourwellbeing
key!anditdoesntneedtobeagym.Formostitisbriskwalking!Makewalkingpartof
yourlife,changeyourhabitswiththecarorbus,walkoccasionallyinstead.Walkingwill
becomeanaturalandenjoyableroutineifyoupersevereandgetinthehabit.Ifyoudont
wanttobetrappedwithyourownheadofbuzzingthoughtsthendownloadyourfavourite
radiotalkshowsfromitunesontoyoursmartphone,orbringawalkman.Thinkofother
waysofkeepingyourbodymoving(takethestairs,nottheelevator..walkuptheescalator,
dosomevigouroushouseworkorDIY,walktoalocalmarketandbackandrewardyourself
withatastymealafterwards..andsoonmakeyourownlist).
Learnbreathingexercises,fightorflightstressphysiologyoverloadsusonoxygen
learningtocontrolourbreathingcanhelpourbodiesreturntobalancemorequickly.
Ourdietcanhaveagreateffectonimprovingourhealthandmood.Investigategoodfoods
(anddotheknownbasics,replaceyourwhitecarbswithbrownwheneveryoucan!Dump
thehabitofwhitericeandpotatoesandbreadandpasta,andreplacewiththe
brown/wholewheatequivalents.Theideatheydonttasteasniceisbunkumreally,aswe
getourflavoursfromthesaucesandmeats.Again,persevereandmakeitathingyoudoit
willgraduallybecomesomethingyoucouldntimagineNOTdoing!(Rememberweallhad
Tefalsanddeepfriedchips?Mostofuscouldntimaginedoingthatnow.Habitscanbe
changed.)
Moderateordumpothermoodchangersnicotine,caffeine,narcotics,dope,whatever.Its
highlyunlikelytheyreimprovingyourlife.Justdoyourbest.

Noteforthoseofyouwhothinkyouhaveanunmanageableproblemwithalcohol,itmaybetime
toseekprofessionalhelp.VisityourGPforadvice,andcallalocalresourcecentre.InIrelandget
informationathttp://alcoholireland.ie/gethelp/

Oh,didthispostseemskewedtowardswomen?Yeahitkind
ofis,mostofmyclientsarewomen,andthisisoneofthebig
issues.Sorry!Heresapictureofamandrinkingwineto
compensate.And,itsthesamedifferenceusetheinfotofit
yoursituation.

Okay,IthinkImdone.Sorryeverybody!!
(Imnotreally).