Last Updated:
April 1st, 2025
Stress is a feeling we all know too well. Whether it’s financial anxiety, the pressure of work deadlines or the juggling of family responsibilities, some degree of stress is unavoidable. But when the pressure builds, some may turn to alcohol as a quick and easy escape. This may work in the short-term, but it can easily spiral into alcohol addiction, making everything more complicated in the long run.
We explore healthier ways to handle stress that don’t involve reaching for a bottle. These alternatives will improve your well-being and help you face life’s ups and downs without risking alcohol addiction. But first…
What is stress?
Stress is your body’s natural way of responding to a challenge or surprise. When something stressful happens, the brain hits a big red button that sends signals all over your body. These signals release special chemicals called hormones, which act like rapid messengers, telling your body to be ready for action.
One of these messengers is cortisol, one of the body’s most powerful energy boosters. Cortisol is responsible for our “fight or flight” response, and it gives you a boost to deal with the problem at hand by making sure you have enough sugar in your blood and energy to respond.
However, if your body has too much cortisol for too long due to chronic stress, it can throw things out of balance. Chronic stress can cause various symptoms like anxiety, insomnia and physical symptoms like headaches or fatigue. If stress goes unresolved for too long without being taken care of, it can lead to bigger issues like serious mental health issues or even heart problems.
The dangers of using alcohol to relieve stress
Too much stress can also lead to unhealthy habits, like drinking alcohol, to try and feel better. However, this is never a good solution because it can be easy to slip into a cycle of dependency. If you are worried that your alcohol use has become a problem, here are some alcohol addiction symptoms to be aware of:
- Drinking more and more alcohol to unwind and cope with stress.
- Feeling shaky or queasy when you stop drinking for a while as your body is craving alcohol.
- Alcohol negatively affects your work, school or family duties.
- Hiding how much you are drinking so loved ones don’t worry or confront you.
- Drinking takes up all your time, energy and money.
- No longer being interested in friends, hobbies or other things you enjoyed before.
- Wanting to cut back on drinking but being unable to.
These signs show just how ineffective alcohol is for effective stress management. Instead of easing the burden, alcohol misuse just piles on even more challenges to overcome.
Healthy ways to manage stress
So instead of turning to alcohol when things get tough, what are some healthier (and fun!) strategies to keep your stress in check? Here are some of our favourite suggestions:
1. Get your body moving
Exercise can be a great way to shake off tension and press the reset button on your stress levels. Whether it’s playing football with your friends, dancing in your room or just taking a quick walk with your dog, moving your body releases chemicals called endorphins, the brain’s feel-good superheroes. Endorphins are a great way to help you feel happier and more relaxed while exercise has huge physical and mental health benefits.
2. Talk it out
Chatting with friends, family or even your teachers about what is bothering you can make a big difference. It can be like unloading a heavy backpack while getting advice from people who care about your wellbeing.
3. Try deep breathing or meditation
Various forms of meditation have long been shown to reduce stress. Meditation can be as simple as sitting quietly for a few minutes each day, focusing on your breathing and letting thoughts float by like clouds. UKAT uses these techniques as part of our rehab treatment programmes as they are highly effective for everything from reducing cravings to preventing stress-triggered relapses.
4. Take time to relax
We know it’s not always easy, but giving yourself time throughout the week for all your favourite hobbies and pastimes is important. Read your favorite book, play with your pets or put on your headphones and listen to your favourite songs. These are all excellent ways to turn down the volume of everyday life.
5. Learn to say no
Stress often comes as a result of our busy schedules, but it is okay to say no when you feel overwhelmed. This is an important part of creating a healthy balance between your work, personal and social lives.
6. Get enough sleep
Sleep is one of the most powerful medicines for stress, while sleep troubles are among its most common symptoms. Creating a bedtime routine that helps you calm down before sleep is really important. Turn off your phone before getting into bed, avoid caffeine late in the day and practise some of the meditation and deep-breathing exercises explained above.
7. Laugh out loud
Never underestimate the power of laughter, so whenever you are feeling stressed, watch a funny movie, joke around with your friends, or scroll through some funny videos online. Laughing can lower cortisol, the stress hormone and boost brain chemicals that make you feel good.
8. Lean on your support system
Having friends and family who support you can be like having a superhero team on your side when you are facing tough times. Try to chat or hang out with your loved ones as often as you can, even when you are all living busy lives. Sharing your feelings helps lighten your mood; sometimes, just talking about your worries can make them seem muchsmaller.
9. Get professional help
Sometimes, stress and the urge to drink can feel overwhelming, and that is when professional help may be needed. If your drinking has reached the point of alcohol addiction, here are some important steps:
- Recognise the signs: If stress makes it hard for you to enjoy life like you used to, or if you find yourself thinking about alcohol more often to cope, it might be time to talk to get help.
- Explore your options: UKAT has addiction treatment centres across the UK, providing alcohol detox and rehab therapy to anyone who needs it. Our inpatient treatment programmes will help to reduce your stress in the first place and give you new ways of managing future stress without alcohol. We also provide free aftercare and ongoing support to keep you on the path to sobriety.
- Join a local support group: There are support groups for both stress and alcohol addiction across the UK. It can be very comforting to talk to others who understand what you’re going through and help you when you’re struggling.
These practical, enjoyable strategies can make a huge difference to your daily life. They don’t just combat stress, they enhance your overall happiness and well-being, making each day a little brighter and more manageable.
Need help for stress or alcohol addiction?
If you find that stress is becoming too much to handle alone, or if you’re struggling with alcohol and need support, don’t hesitate to reach out. UKAT is here to provide comprehensive alcohol addiction treatment to help you beat addiction and manage stress in healthier ways. Whether you need advice or you are ready to start alcohol rehab support, we are just a call or a message away. Reach out to us and take action today for a healthier tomorrow.