Effect of Alcohol on Mental Health

When I think back to what happened at work, I can still feel how intensely the stress took over my mind and body. Being bullied, pushed beyond my limits, and made to feel powerless created a level of pressure I wasn’t prepared for. Over the last 24 hours, the thoughts kept looping in my head. No matter how hard I tried, I couldn’t switch them off. I started worrying that I was losing control or “going mad,” because the intrusive thoughts felt stronger than my ability to manage them. According to research, this kind of cognitive intrusion is common after workplace bullying, which is strongly linked to anxiety, rumination, and emotional exhaustion (Nielsen & Einarsen, 2012). Understanding that helps me see that my reaction was human, not a sign of mental instability. In the middle of that mental storm, I reached for alcohol. I had one pint, then another, and something shifted. The thoughts that had been attacking me all day suddenly softened. I wasn’t anxious, stressed, or overwhelmed anymore. Even when I tried to think about the incident, the emotional charge wasn’t there. In that moment, it felt like alcohol had given me relief that nothing else could. Scientifically, I now understand why. Alcohol increases the activity of GABA, the brain’s main calming neurotransmitter, which temporarily reduces anxiety and slows down intrusive thinking. Many people use alcohol in this way, as a form of self‑medication to cope with emotional distress (Khantzian, 1997). My experience fits that pattern: alcohol didn’t solve the problem, but it numbed the intensity of it. However, I also know that this relief is short‑lived. Research shows that although alcohol can reduce anxiety in the moment, it often leads to rebound anxiety, disrupted sleep, and worsening emotional regulation over time (Stephens & Duka, 2008). The tension‑reduction hypothesis explains that while alcohol feels like it helps, repeated use for emotional relief can create a cycle of dependence and poorer long‑term mental health (Conger, 1956). So even though it felt effective, I recognise that it isn’t a healthy or sustainable coping strategy. What I went through wasn’t caused by alcohol or solved by alcohol — it was caused by the harm I experienced at work. The real issue is the bullying, the pressure, and the lack of psychological safety. Evidence‑based approaches like mindfulness, grounding techniques, cognitive reframing, and trauma‑informed support can help reduce intrusive thoughts without the negative consequences of alcohol (Hölzel et al., 2011). Speaking to someone — a professional, a trusted person, or a support service — is also important when thoughts become overwhelming. Reflecting on this, I can see that I wasn’t “going mad.” I was overwhelmed, frightened, and trying to cope with something deeply unfair. Alcohol gave me temporary quiet, but it didn’t heal the wound. What I truly need is support, recovery, and healthier ways to manage the emotional impact of what happened. --- References Conger, J. J. (1956). Reinforcement theory and the dynamics of alcoholism. Quarterly Journal of Studies on Alcohol, 17, 296–305. Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. Khantzian, E. J. (1997). The self‑medication hypothesis of substance use disorders. Harvard Review of Psychiatry, 4(5), 231–244. Nielsen, M. B., & Einarsen, S. (2012). Outcomes of exposure to workplace bullying: A meta‑analytic review. Work & Stress, 26(4), 309–332. Stephens, D. N., & Duka, T. (2008). Cognitive and emotional consequences of binge drinking. Pharmacology Biochemistry and Behavior, 90(4), 491–524