Can Alcohol Be a Reason for Panic Attacks?

You’re going about your day and suddenly you feel like you can’t breathe, your chest tightens, and an overwhelming wave of anxiety sweeps over you. You try to identify the trigger and come up empty-handed. You think back to last night when you were out with friends, having a great time, with drinks pouring freely. There’s no way that could have anything to do with your panic attack, right? 

Actually, alcohol and panic attacks are closely related. When we drink, we might feel calm, happy, and carefree, but shortly afterward, the pendulum swings the other way. Let’s understand how alcohol can cause panic attacks and how we can prevent them from happening.

What Are Panic Attacks?

Panic attacks are intense episodes of fear and anxiety that trigger not only cognitive and emotional symptoms but also physical reactions. How is this different from anxiety? Anxiety as we commonly use it refers to feelings of worry, fear, or distress about something. It is categorized into different disorders such as generalized anxiety disorder, panic disorder, a specific phobia, and more.  When feelings of anxiety come on quickly and intensely, it could be a panic attack.

These symptoms characterize a panic attack.

• Intense distress or worry
• Sense of detachment 
• Heart palpitations 
• Chest pain 
• Trouble breathing
• Sweating 
• Chills 
• Trembling
• Numbness or tingling 
• Nausea or abdominal pain 
• Faintness or dizziness

Unlike anxiety, panic attacks can be expected or unexpected, making them even more overwhelming. Since alcohol is often associated with a sense of distraction and relief, we might turn to alcohol to cope with anxiety or panic attacks. But alcohol only makes things worse. Let’s take a closer look at the connection between alcohol and panic attacks.

The Link Between Alcohol and Panic Attacks

Alcohol affects the way we think, feel, and act, so it can contribute to panic attacks. Here’s how:

1. Catalyst for Chaos

As a mind-altering drug, alcohol is like a catalyst for internal chaos. Here are some ways alcohol affects our brain and body, contributing to anxiety and panic attacks: 

• Increased stress. Alcohol increases levels of the stress hormone cortisol in our body, which can lead to feelings of anxiety or restlessness.
• Dip in the calming hormone. When we drink, alcohol increases GABA, a chemical in our brain that helps us feel calm. GABA levels dip after we stop drinking and make it more difficult to relax naturally, which can lead to panic attacks.
• Hippocampus hamper. Alcohol disrupts the function of our hippocampus, which is the area of the brain that controls our memory, impacting our ability to create or recall memories. When we can’t remember something, our anxiety levels may rise.
• Amygdala interruption. Alcohol also impacts our amygdala, which is in charge of our fear response. When we drink, this response slows down, making it difficult to recognize danger. When we stop drinking, this response may be heightened, causing us to sense danger even in situations where there’s no threat. 
• Low blood sugar. While alcohol temporarily raises our blood sugar, excessive alcohol consumption (which also depends on the type of alcohol) can also lower our blood sugar. When our blood sugar drops, our body increases epinephrine, causing anxiety symptoms such as sweating and shakiness. 
• Dehydration. Alcohol dehydrates us, and when we’re dehydrated, our physical and cognitive functions can take a hit. One study even found a link between dehydration and anxiety. We might also experience other symptoms such as fatigue, nausea, headache, and other unpleasant symptoms that can trigger anxiety. 
• Emotional instability. Alcohol artificially boosts the feel-good chemicals in our brain, but the dip that comes after can cause a drop in mood and heighten feelings of anxiety. 

Alcohol throws off the balance in our brain and body, creating chaos that makes panic attacks more likely. But it doesn’t end there. Anxiety and panic attacks can also influence drinking habits. Let’s see how alcohol fuels the fire that can lead to alcohol dependence and poor mental health.

2. Fuel for the Fire

Panic attacks can leave us feeling scared, uncomfortable, and vulnerable. When we don’t have healthy ways to manage these feelings, we might turn to alcohol to cope. 

Alcohol slows down messaging in our brain and body. Our heart rate slows down, our muscles start to relax, and anxious thoughts come to a halt, giving us a temporary sense of calm. On top of that, the boost in our feel-good hormones can lift our mood. But as we’ve learned, this doesn’t last long. Once these effects wear off, our anxiety may amplify and trigger a panic attack. This can lead to a cycle of alcohol dependence where alcohol and panic attacks fuel one another, making it difficult to stop. 

Since alcohol and panic attacks often reinforce each other, the key to reducing panic attacks from alcohol is to quit or cut back on alcohol. To better prevent them, let’s learn about when they might occur.

When Do Panic Attacks From Alcohol Occur?

Since they can be triggered by different factors, it’s difficult to predict when we might experience a panic attack. Alcohol can cause panic attacks when we’re drinking and during a hangover. Panic attack symptoms can overlap with symptoms of intoxication or an alcohol hangover, making them hard to differentiate sometimes.

Since alcohol can have lasting effects on our brain chemical balance, we might experience a panic attack even days after drinking or longer. When panic attacks occur regularly, they are generally classified as panic disorder. So, panic attacks from alcohol can happen when we’re drinking, during a hangover, and even after alcohol is out of our system. Let’s delve into some strategies we can use to prevent them from happening. 

Preventing Panic Attacks From Alcohol Consumption

Panic attacks can be triggered by unpreventable conditions or circumstances, but there are factors within our control that we can use to help prevent and manage them. Here are some practical tips to prioritize your mental well-being. 

• Track alcohol consumption. Getting a clearer picture of our drinking habits helps us identify our triggers, both for drinking and for panic attacks, and develop ways to manage them. 
• Set goals to quit or cut back. Take actionable steps to quit or cut back using the SMART framework. Try coaching with Reframe to develop SMART goals and learn positive coping strategies.
• Prioritize quality rest. Getting enough sleep helps stabilize our mood and reduces stress. To get better sleep, try limiting your caffeine intake and cutting back on screen time before bed. 
• Eat a healthy diet. A balanced diet ensures we get the nutrients and vitamins we need to feel our best physically and mentally. Prioritize whole foods like fruits and vegetables, lean proteins, and grains, (but have a treat now and then for some balance!). 
• Stay active. Physical activity isn’t only beneficial for our physical health, but also our mental health. Exercise releases endorphins, which boost our mood, reduce stress, and promote relaxation. 
• Spend time in nature. Research shows that nature is linked to many positive mental health benefits, including lower stress, better mood, and improved attention. Get some fresh air with a quick walk after lunch or take your morning coffee outside for some vitamin D.
• Try breathing exercises. Deep breathing activates our parasympathetic nervous system, also known as our “rest and digest” response. Try the 4-7-8 method by inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. 

Panic attacks are unnerving, but there are strategies that can help us prevent them. Since alcohol can directly trigger panic attacks, these positive habits to help us quit or cut back can help us maintain emotional stability.

Finding Balance Ahead

Alcohol triggers panic attacks in numerous ways. From disrupting our brain chemicals to impacting our blood sugar, alcohol causes internal chaos that sets the stage for panic attacks. On the other hand, anxiety and panic attacks can also trigger unhealthy drinking habits. By nipping this cycle in the bud, we can say goodbye to the booze to turn panic into peace!