(Newswire.net — March 26, 2017) — Are you more susceptible to alcohol abuse than other people? What factors do you believe contribute to that risk?
A new study suggests that stress, which is commonly believed to be a top factor leading to alcoholism and alcohol abuse, is not as significant a predictor in determining risk as anxiety. What does this mean for you, and how can you reduce your risk of developing alcohol dependency and similar substance abuse disorders?
What the New Study Suggests
The new study, published by the Research Society on Alcoholism, studied the effects of anxiety, sensitivity to anxiety, and stress on a group of 87 subjects with alcohol use disorders (AUDs). Over the course of a week, stress, anxiety, and sensitivity to anxiety were independently measured for their effects on cravings for alcohol.
Findings suggest that experiencing anxiety and perceived stress are distinct in their effects on alcohol cravings, and anxiety is a bigger predictor for alcohol use than stress. Reducing anxiety may therefore reduce your alcohol cravings or susceptibility to forming an AUD.
How to Reduce Your Anxiety
So how can you reduce your anxiety in a practical way?
- Experience failure. Though it may seem counterintuitive, writer Billy Murphy suggests experiencing failure as a way of relieving your anticipatory fears of failure. Anxiety is a manifestation of apprehension or fear, usually surrounding a perceived outcome, such as embarrassing oneself in public or underperforming at your job. Challenging yourself to experience those failures, and push yourself to do things that make you uncomfortable, can teach you that even the “worst-case scenario” is manageable, and can reduce the appearance of those fears in the future.
- Limit caffeine and alcohol intake. Avoiding alcohol is a no-brainer; it’s often used as a way to cope with the tension of stress, which is related to anxiety, but drinking is only going to make your anxiety worse, resulting in a never-ending feedback loop of growing intensity. You should also avoid caffeine whenever you can; there are many links between caffeine intake and anxiety.
- Eat healthier meals. The types of foods you eat play a significant role in the neurotransmitters activated in your brain. Though sugars and fats can give you an immediate rush of serotonin, healthy foods like fruits, vegetables, and foods high in fiber, protein, and omega-3 fatty acids can actually stabilize your moods. Try eating more balanced meals on a regular basis, and you’ll notice your anxiety begin to wane.
- Exercise regularly. One of the top recommendations by the Anxiety and Depression Association of America (ADAA) is to exercise, preferably on a daily basis, to relieve anxiety. Regular exercisers report fewer symptoms of anxiety and depression than those leading a sedentary lifestyle, and exercising even for 10 minutes is enough to produce an elevation of mood and reduction of stress that lasts for hours.
- Get enough sleep every night. If you want to reduce your anxiety, you should also aim to get at least 7 hours of quality sleep every night. When your brain isn’t well-rested, you’re more susceptible to mood fluctuations, you don’t think as clearly, and you experience lower energy, all of which can contribute to anxiety. Make it a point to go to bed early in a distraction-free setting, and give yourself plenty of time to complete your sleep cycles.
- Talk to people you trust. Sometimes, talking to someone you trust, such as a friend or relative, is enough to put your anxiety symptoms on hold. In fact, regular periods of socialization reduce the manifestation of both anxiety and depression.
- Practice mindfulness meditation. A comprehensive review of 47 independent studies in JAMA Internal Medicine confirm that mindfulness meditation is effective in managing depression, pain, and anxiety. Mindfulness meditation is a simple way to clear your mind of persistent thoughts, and though it may take some practice to perfect, even 2 to 3 hours a week can be enough to manage your anxiety symptoms.
There’s no way to completely eliminate your anxiety, but these strategies can help you limit its effects on your health and susceptibility to substance abuse. Obviously, avoiding problematic substances is another positive step—but it’s oftentimes easier to eliminate motivating factors for abusing a substance than it is to avoid a substance when you already crave it.
Pay close attention to the health of your body and mind, and remain vigilant to keep your anxiety in check.