LGR Holistic Wellness

Stress can make anyone more likely to drink too much. A recent study suggests that women may be more vulnerable than men.

Researchers at Arizona State University designed their lab to look like a bar and invited male and female subjects who said they were going through a rough time. They tested the old advice about having a nonalcoholic drink first if you’re trying to avoid overindulging.

It turns out that this method worked well for the men. However, the women drank just as much regardless of whether they started out with an orange juice or a martini.

Both alcohol and stress can have negative consequences for your health. Consider these strategies if you’re trying to limit your consumption.

Dealing with Stress and Alcohol

This study adds to the evidence that drinking affects women differently. According to the CDC, women are more susceptible to the long-term negative health effects of alcohol compared with men. On top of that, alcohol actually increases stress due to changes in hormones and brain chemicals.

These strategies will help you manage stress and alcohol consumption:

1. Increase your awareness. You may not realize how tense you are if that’s become your usual state. Stay alert for symptoms of stress, including fatigue, headaches, and many other ailments.
2. Set limits. One simple way to avoid drinking more than you intended is to set a specific limit in advance. You might decide to have one beer during an evening out or a glass of wine with dinner.
3. Change your environment. Remove temptation by choosing activities that don’t involve alcohol. Play a round of miniature golf or go sailing. Visit a museum or take a pottery class.
4. Seek role models. The company you keep influences you too. If you opt to quit drinking, you may want to spend more time with family and friends who support your decision, instead of your old drinking buddies.
5. Focus on solutions. While alcohol may provide temporary relief, the underlying reason for your stress will still be there in the morning. Facing challenges head on will make you more successful and less anxious.

Additional Strategies for Dealing with Stress

Even without alcohol, chronic stress can raise your blood pressure and put you at higher risk for heart disease and diabetes. Fortunately, there are many effective ways to relax.

Try these tips:

1. Slow down. Maybe you’re trying to do too much. Set realistic expectations for yourself. Take regular breaks throughout the day.
2. Exercise regularly. Physical activity is a great way to relax. Design workouts that you enjoy, so you’ll want to stick with them.
3. Eat healthy. Your diet can affect your stress levels. Eat foods rich in fiber and balanced nutrients. Smart choices include green vegetables, fruit, and fish.
4. Sleep well. Aim for 7 to 8 hours of sleep each night. Stick to a regular schedule even on holidays and weekends. If disturbing thoughts are keeping you up, chase them away with soothing bedtime rituals, like a warm bath or chamomile tea.
5. Take time daily for quiet reflection. Even a few minutes of prayer or quiet reflection can increase your peace of mind. Find a quiet spot to sit down, take a few deep breaths, and relax your muscles.
6. Stay connected. Build a network of social support. Ask for help when you need it. Talk about your feelings with someone you trust.

As a woman, it’s especially important to protect yourself from the consequences of drinking due to stress. Try healthier alternatives, or call the free national hotline at 800-662-HELP, operated by the Substance Abuse and Mental Health Services Administration.