Alcohol and Mental Health: The Practical To-Do List
Alcohol and Mental Health: what is worth doing, what is worth avoiding, and when to stop and see a doctor.
The two-way relationship between drinking and mood, anxiety and sleep. Alcohol relieves anxiety briefly and worsens it afterwards, which makes it an unusually effective way to entrench the problem it appears to solve.
Key takeaways
- UK weekly guideline: 14 units, men and women
- Advice on spreading: across 3 or more days, with drink-free days
- Most useful single change: Count units by strength and volume rather than by glasses.
- Commonest mistake: Using alcohol as a sleep aid or to manage anxiety.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
Do
- Count units by strength and volume rather than by glasses
- Keep drink-free days to see how much has become automatic
- Treat poor sleep and drinking as a loop and break it at the alcohol end
- Tell your GP honestly how much you drink; the advice depends on it
Do not
- Using alcohol as a sleep aid or to manage anxiety
- Saving units for the weekend
- Stopping suddenly without advice if you are physically dependent
The numbers behind the list
The list is built from the numbers below, which come from the bodies cited at the end.
| Measure | Figure |
|---|---|
| UK weekly guideline | 14 units, men and women |
| Advice on spreading | across 3 or more days, with drink-free days |
| Effect on sleep | fragments the second half of the night |
| Rebound anxiety | common the day after drinking |
| Drinkline | 0300 123 1110 |
If you change one thing
Count units by strength and volume rather than by glasses. Start there. The rest of the list keeps.
Where to go next
- Your Questions About Alcohol and Mental Health, Answered
- Alcohol and Mental Health: Just the Figures
- Alcohol and Mental Health — the reference entry
- The Evidence on Stress, Without the Hype
- The Evidence on Low Mood and Depression, Without the Hype
When to speak to a doctor
Do not stop suddenly without medical advice if you drink heavily every day — alcohol withdrawal can cause seizures and can be dangerous. See a GP if you need a drink in the morning, cannot stop once you start, or feel anxious or shaky without one. Seek urgent help for vomiting blood, black stools, yellowing of the skin or confusion.
Where this comes from
- UK Chief Medical Officers — Low Risk Drinking Guidelines
- NHS — Alcohol support
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.
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