Stress is an unavoidable part of life, and often it cannot be easy to manage. Unfortunately, many people turn to alcohol to cope with stress. Although this might seem like an easy solution at the moment, it can lead to long-term physical and mental health risks for women.
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The researchers at Arizona State University created a bar-like environment in their lab and recruited men and women who reported experiencing emotional distress. They evaluated the commonly given suggestion of consuming a non-alcoholic beverage before consuming alcohol to prevent excessive drinking.
The method was effective for the men, but it didn’t make a difference for the women as they consumed the same amount of alcohol, whether they began with orange juice or a martini.
If you’re trying to reduce your alcohol intake, remember that alcohol and stress can harm your health. Use these strategies to help limit your consumption.
1. Dealing with Alcohol and Stress.
The study further supports the idea that alcohol affects women differently than men. The CDC asserts that women are more prone to experiencing adverse health consequences from alcohol consumption in the long run than men. Additionally, alcohol consumption can increase stress by interfering with hormones and brain chemicals.
The following strategies will help you manage stress and alcohol consumption:
1. Increase your awareness: If being tense has become your normal state, it’s possible that you’re not aware of it. Be mindful of stress symptoms such as fatigue, headaches, and various other health issues.
2. Set limits: To avoid drinking more than you plan, deciding on a specific limit beforehand is helpful. For example, you could choose to have just one beer during an evening out or a single glass of wine with dinner.
3. Change your environment: One way to avoid alcohol is by selecting activities that do not involve it. For instance, you can try playing miniature golf or sailing, visiting a museum, or taking a pottery class.
4. Seek role models: Your choice of companions can have an impact on you. If you decide to stop drinking, spend more time with family and friends who encourage you rather than your previous drinking buddies.
5. Focus on solutions: Although alcohol can make you feel better temporarily, the cause of your stress will not disappear overnight. Facing challenges head-on will make you more successful and less anxious.
2. Additional Strategies for Dealing with Stress.
Chronic stress can increase your risk of developing heart disease and diabetes by raising your blood pressure, even if you don’t consume alcohol. The good news is that there are various effective ways to relax.
Try these tips:
1. Slow down: Perhaps you need to do more to accomplish excessive tasks. Establishing achievable goals for yourself and incorporating frequent breaks into your daily schedule would be beneficial.
2. Exercise regularly: Engaging in physical activity can be an effective relaxation method. Create enjoyable workout routines for you so you can adhere to them.
3. Eat healthy: Eating a healthy diet can impact stress levels. Choose foods that have fiber and balanced nutrients, such as green vegetables, fruits, and fish.
4. Sleep well: It’s recommended to get 7 to 8 hours of sleep every night and to maintain a consistent sleep schedule, even on weekends and holidays. If you’re having trouble sleeping due to racing thoughts, try implementing relaxing bedtime rituals such as taking a warm bath or drinking chamomile tea.
5. Take time daily for quiet reflection: Praying or silent meditation can boost your mental calmness. Look for a serene place to sit, take deep breaths, and release muscle tension.
6. Stay connected: Having a network of social support is essential. If you need help, don’t be afraid to ask for it. Find someone you trust and talk about your feelings with them.
Conclusion
Women must be extra mindful of the risks associated with alcohol and stress, especially since they are more prone to experiencing long-term health consequences due to their physiology. Women need to understand that drinking too much under pressure can lead to physical and mental health issues in the long run.
Fortunately, many strategies can help reduce stress without relying on alcohol consumption, such as exercising regularly, eating a healthy diet, sleeping well, and taking time daily for quiet reflection. If you need additional support or assistance managing your alcohol consumption or stress levels, don’t hesitate to reach out – free resources like Substance Abuse and Mental Health Services Administration’s national hotline (800-662-HELP) exist specifically for this purpose.
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