Classic Lenny. Sadly, while many Aussies associate drinking with a good time – be it a Friday knock-off, a cheeky pint while watching the footy, or a glass of sav blanc after work – it’s important to remember that alcohol is a depressant. Over time, drinking can have significant negative effects on both the body and brain. Let’s unpack this with fresh, current insights and a dose of humour to ease the truth bombs coming your way.
Is Alcohol Ever Actually Good for You?
There have long been studies suggesting small amounts of alcohol may have physical benefits. In moderation (key word!), some research indicates it might:
- Reduce your risk of heart disease
- Lower your risk of stroke
- Reduce the risk of developing diabetes
However, these claims are becoming increasingly disputed. The World Health Organisation states no level of alcohol consumption is safe for health. And recent research from the Global Burden of Disease Study also found that any potential protective effects are outweighed by the risks, particularly for cancer.
While low to moderate doses can temporarily increase:
- Happiness
- Euphoria
- Conviviality (fancy word for being friendly and lively)
- Pleasant, carefree feelings
…these positive feelings wear off quickly, leaving behind less welcome guests like anxiety, poor sleep, and Sunday scaries that last all week.
So, How Much Are Aussies Really Drinking?
According to the most recent data from the Australian Institute of Health and Welfare (AIHW):
- 1 in 4 people aged 18–24 drank more than 10 standard drinks in one sitting at least once in the past year
- 6.9% of Australians drink alcohol every day
- 16.8% drink 3–4 days per week
The 2023 National Drug Strategy Household Survey found that while overall risky drinking rates are trending down slightly, too many Aussies are still drinking at levels that increase health risks, including mental health impacts.
How Alcohol Affects Your Brain Chemistry
Here’s where it gets science-y (but stick with me).
The brain relies on a delicate balance of chemicals and processes to function. Alcohol disrupts this balance. Specifically, it affects the part of your brain that controls inhibition. That’s why after a few drinks, you feel relaxed, less anxious, and more confident. Unfortunately, these good vibes are short-lived.
The Day After (and Beyond)
The short-term chemical changes caused by alcohol often lead to negative feelings later, including:
- Low mood
- Anxiety
- Irritability
- Poor sleep
Over time, alcohol reduces your brain’s levels of neurotransmitters – important resources needed to ward off mental health concerns.
Alcohol and Anxiety: The Vicious Cycle
For those of us with anxiety (hello, overthinkers), a drink might initially take the edge off. But as the alcohol leaves your system, anxiety often returns worse than before – ever heard of ‘hangxiety’?
According to Beyond Blue, relying on alcohol to mask anxiety can quickly lead to:
- Increased tolerance (needing more drinks to feel relaxed)
- A dependence on alcohol to manage stress
- Worsening baseline anxiety symptoms
This cycle can sneak up on you like a silent magpie in swooping season.
Alcohol and Depression: Cause or Effect?
When it comes to depression, it can be difficult to separate cause from effect. Does alcohol cause depression, or are you drinking because you’re already feeling low?
Here’s what’s clear:
- Depression and heavy drinking have a mutually reinforcing relationship, according to Black Dog Institute.
- Alcohol affects nerve-chemical systems that regulate mood.
- Cutting down or stopping alcohol consumption has been shown to improve mood for many people.
So while a drink might temporarily distract you from life’s dumpster fires, in the long run it’s more fuel than extinguisher.
Drinking and Suicide Risk
In Australia, alcohol is involved in over one-third of suicides, as reported by the Australian Bureau of Statistics. Alcohol lowers inhibitions and impairs judgment, which can increase impulsivity in moments of crisis. But how much is too much?
(If you’re ever feeling unsafe with your thoughts, please call Lifeline on 13 11 14.)
- No more than 10 standard drinks per week
- No more than 4 standard drinks on any one day
- 100ml wine (less than your generous pour)
- 285ml full-strength beer (a schooner, not a pint)
- 30ml spirits
Tips to Cut Down on Alcohol
If you’re worried about how much you drink, here are some realistic ways to cut back:
- Alternate with soft drinks or sparkling water
- Have alcohol-free days each week (your liver will throw a party for this)
- Switch to lower-strength or alcohol-free alternatives – they’ve come a long way
- Keep a diary to track what you’re drinking and reflect on triggers
- Eat before or while drinking to slow alcohol absorption
- Set a drinks limit before heading out
Healthier Ways to Relax (Without Pinot)
If drinking has become your default unwind routine, it can feel hard to change. Try:
- Yoga or stretching – pop on Spotify’s “Yoga & Meditation” playlist and breathe deeply
- Cooking – lose yourself in a new recipe (just maybe not Beef Wellington on a Tuesday night)
- Taking a bath – candles, essential oils, bubbles… the works
- Listening to music or podcasts – choose calm or comedic depending on your mood
Can I Drink If I’m Feeling Depressed or Anxious?
If you struggle with your mental health but want to drink, it’s best to talk to your GP or mental health professional first. Some medications and alcohol can interact badly, and alcohol itself can worsen symptoms.
For many people, taking a break or cutting out alcohol altogether leads to:
- Improved sleep
- Better mood stability
- Less anxiety
- Clearer thinking
And none of us can argue with a clear head and better sleep.
Where to Get Help
If you’re worried about your drinking habits or their impact on your mental health, help is available.
- Alcohol and Drug Foundation Helpline – 1300 858 584 (9am – 5pm, Mon – Fri)
- Alcohol Drug Information Service (ADIS) – 1800 250 015 (24/7)
- Beyond Blue – 1300 22 4636 (24/7)
- Lifeline – 13 11 14 (24/7)
If your workplace offers Converge services, you can access confidential counselling and mental health support by calling 1300 687 327 or visiting convergeinternational.com.au.
Final Sip
Alcohol might feel like a friend – until it turns on you. Understanding its impact on your mental health can help you make choices that support a healthier, happier you. And if that means swapping tomorrow’s wine for peppermint tea and an early night? Your brain, liver, and tomorrow-morning self will thank you.
Frequently Asked Questions
1. How does alcohol affect mental health?
Alcohol affects mental health by altering brain chemistry. While it may temporarily reduce anxiety or improve mood, long-term drinking can worsen depression and anxiety symptoms.
2. Can alcohol cause depression?
Yes. Alcohol and depression have a mutually reinforcing relationship. Drinking heavily can trigger depressive symptoms, and people with depression may drink more to cope. Black Dog Institute explains.
3. Does alcohol help with anxiety?
While alcohol might temporarily reduce anxiety, it often makes it worse later as your body processes it. This cycle can lead to greater dependence and worsening anxiety over time.
4. What is the recommended alcohol limit in Australia?
The Australian guidelines recommend no more than 10 standard drinks per week and no more than 4 on any day. See NHMRC guidelines.
5. How can I cut down on drinking?
Try alcohol-free days, switch to low or no-alcohol drinks, keep a drinking diary, and find healthier ways to relax like exercise or music.
