From Alcohol-Induced Anxiety to Calm: What to Drink Instead of Alcohol for Anxiety Relief

Feeling anxious after a drink or even the next morning? You’re not imagining it. Alcohol might feel calming in the moment, but it actually triggers your body’s stress response and keeps you stuck in an anxiety loop.

In episode 245 of the Sober Vibes Podcast, I break down the science behind alcohol-induced anxiety and share practical ways to soothe your nervous system without reaching for a drink. You’ll learn how to replace the alcohol ritual with nourishing, calming alternatives that truly bring relief.

What You Will Learn In This Episode:

•  Why alcohol spikes cortisol and worsens anxiety
•  How drinking to relax creates a cycle of stress and poor sleep
•  Calming, healthy drinks that actually help—herbal teas, adaptogenic tonics, CBD seltzers, and electrolyte mocktails
•  Simple daily habits to shift from anxious to grounded
•  How support inside the Sobriety Circle helps you build real calm and confidence

If you’re ready to break free from the alcohol-anxiety cycle and find peace that lasts, this episode will give you the science, the swaps, and the support to do it.

Listen now: From Alcohol-Induced Anxiety to Calm: What to Drink Instead of Alcohol for Anxiety Relief.

Resources Mentioned:

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PODCAST SPONSOR:

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This episode is sponsored by ExactNature, a trusted holistic tool for anyone navigating recovery and sobriety. Use code SV25 at checkout to save on your order. Click here to shop and save. 

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Chapters

• 0:00 Understanding Alcohol-Induced Anxiety
• 2:31 Personal Experience with Alcohol and Anxiety
• 3:22 Pop Culture Break: Monsters, Ed Gaines Story
• 4:17 Join the Sobriety Circle
• 4:47 The Science Behind Alcohol and Anxiety
• 7:03 Breaking the Alcohol-Anxiety Loop
• 14:48 Alternative Drinks to Calm Your Mind and Body
• 20:42 Hydration and Nutrition Tips
• 28:55 Final Thoughts and Upcoming Episodes

Transcript

SPEAKER_00: 1:24

Do you ever reach for a drink when you're anxious, thinking it will help you relax, only to wake up feeling even more on edge? You're not imagining it. Alcohol might feel like a quick fix, but it's actually fueling your anxiety. In today's episode, I'm sharing how alcohol keeps you stuck in the anxiety cycle and what to drink instead to truly calm your mind and body. Welcome to Sober Vibes, your podcast for alcohol-free lifestyle tips and real talk about long-term sobriety. I'm your host, Courtney Anderson, sober coach, author, and mom. Each week I share strategies, stories, and encouragement to help you navigate cravings, build confidence, and thrive in sobriety. Whether you're sober curious or years in, this is your space to feel supported and inspired. Welcome back, good people of the world, to the Sober Vives Podcast. You are listening to episode 245. I'm your host, Courtney Anderson, sober coach, author, and your go-to guide of living a kick-ass life without alcohol. So if you've ever dealt with that awful anxiety the next day, the day after drinking, right? The racing heart, the restless sleep, the overthinking. Again, you know how sneaky the alcohol cycle can be. I lived in that loop for many, many, many years. I would drink to relax, feel calm for an hour, right? Then wake up at either 3 a.m. or the next morning with my chest pounding and my thoughts spinning. And it would quickly just continue as the day went on. So if that sounds familiar, this episode is for you. So today we're going to dive into why that happens and what's going on in your body and the better options for you that you can drink that actually soothe you instead of continuing to stress you out. Okay. Also, too, I just want to do a side note. Because I just got done last night watching it. You guys know how I love my television. But if you have not watched Monsters Yet, the Ed Gean story, I just want to let you know that it is a creepy one. I highly recommend you do watch it because if you are a weirdo like me and sometimes enjoy watching shows about serial killers, this one is for you. When I was, I mean, I was watching it with the blanket over my eyes. Okay. So that is just like my pop culture take today is watch Monsters Ed Games story and then slide into my DMs and let me know what you thought about that. Or text the show and and let me know your thoughts about it. I'm just interested. Plus two, it's spooky season. So let's get into it, right? All right. Before we dive into this episode, if you're stuck or you're in that alcohol anxiety cycle, come join us inside the sobriety circle. You'll learn practical tools, healthier swaps, and calming rituals alongside other women on the same path as you. The link is in the show notes below, or just go to CourtneyRecovered.com under Sobriety Circle to join. All right, let's get into the bulk of the conversation today. So, why does alcohol induce anxiety? Why does this happen, right? When you're when you drink, your brain releases dopamine, which gives you that temporary feeling, that relaxation, right? But alcohol also suppresses GABA and it spikes your cortisol levels. So which is the cortisol is your body's stress hormone, right? And once the alcohol wears off, your nervous system is trying to overcorrect itself. So the cortisol surges, your heart rate rises, and you wake up anxious, irritable, and foggy. So it is not your imagination, it's your biology trying to rebalance. And going back to it, you need to realize that alcohol too, it acts as like an upper, but it is also too a depressant, right? So even to the next day of why that hangover or the next day when you are having that anxiety. And like I said, as the day progresses, you're having more of that anxiety. It's because of your hangover and the detox cycle that starts happening, happening. And when you start that detox cycle, that is when that anxiety is going to start continuing to increase. Even two, if if the next day you still feel like you're drunk from the night before, and when that starts, that starts lessening, you know, that that drunkenness wears off and that hangover starts to happen, and then that's where the anxiety comes in. Even two, the night before, when you get into a cycle of drinking, usually like that one drink, like you you'll you'll peak, right? And then within an hour you start losing kind of that drunkenness. That's why you want to drink more, and you actually start going through like a hangover process in the mix of you drinking alcohol in that actual, that's why you you keep it going to continue that buzz, right? So again, even just a few drinks can leave you feeling panicky or low the next day. You're riding a chemical roller coaster, so you have to break the alcohol anxiety loop. The more anxious you feel, the more you want to drink. And a lot of people get into this loop, and and and it's hard even to deal with it's hard even just to deal with anxiety. And I get it, I get it, I get it, I get it, because I was there, I hated, and after 25, my hangovers became and they became panic attacks. They became an anxiety. I mean, it was like definitely anxiety attacks. There's like anxiety attacks, and then there's panic attacks, right? And like the panic attacks, it's like panic attacks is here, and like anxiety attacks, it's like right there. So a lot of it would be anxiety attacks. There would be a couple times where it was more of a panic attack type of situation. And so I get it. I get if you're listening to this, and because then what you start, what starts happening, you start to fear those anxiety attacks and those panic attacks. And the only way you are going to get through this is to stop putting alcohol into your system because all you are doing is you were fueling your anxiety. Plus, know this that maybe the reason you started drinking in the first place was because you had an anxiety disorder, right? And you've been using alcohol to cope with your anxiety for years and years and years. So there is going to be a process, you guys, of having to just you gotta get through it. You gotta get through it without alcohol because it's just only gonna get worse and worse and worse. And you're there's the only way to come out of this is to stop drinking and just walk through it. As always, though, please talk to a doctor about detox, detox, because you need to talk to a professional about detoxing from alcohol. So, again, the more anxious you feel, the more you want to drink, and the more you drink, the more anxious you become. I just recently worked with a one-on-one client who I think at this point, let's see where she's at. I think at this week she's like 17 weeks over, I would say. Okay. But she she said something where she was like, drinking, not drinking alcohol is my anti anxiety medicine. And I was like, snap, like amazing that you said that because that is so true. Not drinking alcohol, the and if you were an anxious person before, and it is really a nice natural not drinking alcohol is that holistic natural medication to not feeling more anxious because it's contributing to so so much of your anxiety, and it's making it's like a flashlight, like or a spotlight, just honed in on it a day after drinking. It's because it's legit you are putting poison into your system and it's stressing out your nervous system. So, you know, the more you drink, the more anxious you become. And this is the trap that so many get themselves into. So the key to breaking it is just completely removing alcohol and also start replacing it with rituals because that's what this has become. And it's rituals that you want to be able to regulate your nervous system naturally. You have to teach your body how to become calm again. That's where pause comes into post-acute withdrawal symptoms or syndrome, and that it is a process of your body naturally coming back within itself and naturally are getting regulated. And you do have to go through this process. So there's I'm not gonna sit here and sugarcoat it again. You have to walk through this and just get off of the ride and just keep remembering to yourself. If you quit, it's easier just to keep going with alcohol than it is to stop, right? So, like, it's easier just to keep going than it is to start at another day one. Okay. But the first few weeks can be tough. This is where Exact Nature comes in. Exact Nature creates safe, non-intoxicating, CBD-based products designed to help you manage cravings, calm anxiety, stabilize your mood, and get better sleep. All without getting you high or causing harm. Just the opposite. Exact Nature CBD helps you feel better, evens you out, makes sobriety feel more natural. Founded by a father-son team in addiction recovery, Exact Nature understands what the journey takes, their range of products is value-priced, subscription ready, and designed to support your success over time. As a listener, you'll get 25% off your order with code SV25. So it would be Silver Vibes 25. SV25. And even deeper discounts for subscriptions at exactnature.com. Make this October your best one yet with Exact Nature. I've been using Exact Nature for going probably now on like three years, two and a half, three years, and I love them, and that is why I am a loyal fan of Exact Nature. So again, use code SV25 at exactnature.com or look for the link in the show notes below. Nothing tests sobriety quite like holiday gatherings. Am I right? Between family stress, endless parties, and more alcohol ads than you can count, it can feel like a sea of triggers. And if you're in your first year of sobriety, you need something that helps shoulder the load, not add to it. Thankfully, there's Soberlink, the only high-tech breathalyzer trusted by addiction professionals, because it works. With scheduled daily tests, you can share instant, verified results with the people who support you, so you never have to convince someone of your progress. They get to see it and celebrate it with you in real time. And because Soberlink uses built-in facial recognition and tamper sensors, there's no way to cheat these results. Soberlink now offers device rentals, making daily accountability more accessible than ever. Whether you're rebuilding trust with loved ones or just want an extra layer of support this holiday season, Soberlink can help you stay laser focused on your recovery goals through the celebrations and long after the tree comes down. Visit www.soberlink.com forward slash sober-vibes to sign up and claim your$100 enrollment bonus. You can also check the link in the show notes below. So this goal is though, do you want to feel relaxation and not force it? So what do we drink instead to calm ourselves and more of a supportive swamp? Okay. Let's talk about some drinks that actually bring calm instead of chaos. These aren't about pretending to drink, they're about nourishing your systems, okay, and your nervous system. So things on the market now, like adaptogen elixir, right? And I am a fan of these because of what's in it. And it when you start getting ashwagandha in it, right? Or magnesium support, your stress response is you start balancing your stress results and your cortisol levels. That is why herbal teas are good. Those are nice and soothing, right? Chamomile, lemon balm, peppermint's a good one, lavender. These are ones that help your digestive and nervous systems. Also, drinking, too. If you are a person who lives in a Godforsaken state where it's so cold, and I will say this going back, you guys know how I like with like your body going through seasons to get with the woo-woo of this. And also too, if you're a woman, during your period, your body actually needs more warm types of foods. Okay. So like stews, especially when it is you are on your pipe, period, like stews, soups, hot teas, a hot beverage. That's why that, if you ever notice yours yourself craving that, it's because that is what your body needs during that time of the month. Again, I will drop it the book below that has helped me understand as a woman of supporting more of my hormones. And that is in the flow. I really need to get that author on this podcast. I mean, so this kind of stuff, even too. I used to when I was bartending, I used to drink hot water and people would like make fun of me, right? They would be like, oh my god, like it I wouldn't do this in the dead ass of summer, but like winter, spring, definitely fall. And it honestly was because it made me feel better. It made me feel better. And it was something that was like nourishing and cozy while I was working. Because as much as I did love my bartending days, it's not like I wanted to be there all the time. You know what I mean? Especially some days sober because and then also the evolution of sober vibes where I was like, is this really in alignment, right? You know what I mean? So it's just like sometimes I just nourish my soul with some hot water. I'm not even kidding you. Nowadays, too, you can get into CBD infused beverages. Okay. Many find CBD seltzers or tinctures ease tension without sedation. And I'm gonna say this too. I even the CBD infused with THC one time. Um cycling frog was a sponsor one time of the podcast for actually, I think they did two months, and that I had used when I had severe back issues, and that actually helped me sleep. I do not smoke marijuana, but I don't see to each their own. Okay, I'm all about harm reduction. Do do do you boo? Okay, if that is, I'm I'm not gonna sit here and be like, you shouldn't drink, you shouldn't do any of that. I harm reduction because I know a lot of people who have used these types of cocktails and beverages to wean themselves off of alcohol to help them get through those first couple months. So, whatever the case may be, I am a fan of them. The cycling frog one was delicious, right? And then there are two, because you have to look at the dosage of it. And what happens with THC and CBD, the more CBD that is in a product, it actually is going to help take out that natural high with THC. So always look at that with with those types of beverages to make sure if if it is where you're like, I don't want any THC in it, no problem. But look at that. But usually with, especially with the cycling frogs, they had different dosages, and they had a a very light one that I used that was just like enough for me. My husband did the, I think it was the, I think I did the 2.5 and he might have done the five milligram of that's how much TC THC, but it was like double the dose of C B D in it, and he really liked that one. So just know that that is an option for you because there's a lot now on the market. I even think I saw a NAB actually introduce a CBD THC line in their company, which I think was great. And even too, when when Cycling Frog reached out, they're like, we're noticing and getting feedback from a lot of our customers that they're using this to cut back on their drinking, which I I think is great. So, and also too, if you haven't checked out our sponsor, Exact Nature, they have a bunch of tinctures. I use Exact Nature and I use the uh I use the mood one, and that one helps me a lot. So I highly recommend you check that out. The codes SB25 and it will get you 25% off of at checkout plus the real ones. It's a father and son team, and it's specifically dime designed for people in recovery. So I just wanted to add that into the CBD mix because it does help you relax. Like I said, you can find drinks out there with THC or you can just bind it with CBD. Okay. Electrolyte mocktails. This is another one. You can use coconut water, you can put it in sparkling water, maybe squeeze some citrus to help you hydrate because hydration mimics anxiety. I'm trying to speak this out. Spit it out. The thing with dehydration is dehydration and hunger. That is if you are hungry and and you let your blood sugar drop, that causes chaos. Honestly, because it increases your anxiety. That's why you hear a lot of people, if you haven't heard me say it, it's just dude, make sure you eat every two to three hours. You have to eat, you have to keep your blood sugar normal. When I have a blood sugar crash, if I've waited too long to eat, I honestly have to sit there for a minute because it does induce anxiety in me. And this is not just like my own personal experience. Oh, this is the truth. What hangry is for real, right? And also too with dehydration with dehydration, which majority of the world is dehydrated, but especially in this, again, I don't care how many green juices and how much water you were crushing, when you were putting alcohol in your system on a day-to-day basis, it washes out what you just did for the day. So you truly, truly, truly need to be hydrating yourself. Again, check out ReLight. I love them. I have a code for them. I will put that stuff in the show notes. But they also have different flavors that you can mess around with. It's an electrolyte, a more natural electrolyte, and cleaner. And you can start making mocktails with those. They have different flavors. So, but the one I just gave you is a great recipe that you can mess around with, but you need to be hydrated. And when you are hydrated, again, the less anxiety you are not shocking your nervous system. The goal is to get you out of fight or flight mode for the most part, okay? We can get you out of fight, flight, freeze, or fawn mode for the most part if you do these more holistic broaches when it comes to your recovery and sobriety. And then there's stuff that you have to work on on a deeper level to get yourself out of that. And that's good where it's worked with the coach or therapist on any traumas that you're still holding on to. So, same thing for magnesium. Again, it's gonna calm the nervous system, calm your nervous system, and promote steady energy that's going to sustain you through the whole day. Okay. And as always, okay, never underestimate the power of a coffee, whether that is you want to have a little caffeine in it or decaf. I love myself some coffee. This is what I have learned about the coffee. I was not a coffee drinker until a year into my sobriety. And I actually blame my husband. I told him that because I have been on a Dunkin' Donuts ice coffee kick this whole summer. Like just pour it in my mouth, right? But I noticed throughout the years, I only can have so much caffeine in a day. And like, even with coffee, it's like I'm at two cups and I'm good. So notice that for yourself if you don't want to drink decaf coffee, right? Just notice your caffeine intake of really helping you decrease that anxiety. Because I don't want to make you more anxious with these drinks, and none of these drinks will make you more anxious, except for if you have a shit ton of caffeine in one day, right? So go for the decaf if you want that extra coffee. And that's honestly another reason why I just started drinking hot water with lemon, because I still needed that warmth and that comfort. And but I couldn't drink so much coffee, right? Or sparkling water, or again, or just a Coca-Cola. Like that is fine. An iced tea, a sprite, whatever your jam is. The point of this is that you are replacing alcohol, right? That ritual of grabbing something, grabbing that drink with something else that's going to make you happy and replace that ritual and that habit. Very early on in my sobriety, we were approaching the holidays. And like I talk about this in my book. If you haven't grabbed my book, grab it. That I still kept a couple wine glasses. And it was one of those things I got because during that time we did not have all of the options of NA beverages that you do have now. So it was like a cran, it was either like a sprite in cranberry or it was a ginger reel in cranberry. It was one of those. And I got it and it it did the trick. It did the trick for me. So that's what I'm saying because I still acted, it was still in the wine glass, because you always should drink from a pretty cup, but it was there and I had that option, right? So again, the point of this, of these options that I gave you that will reward you and actually make you fully relax is that you're creating a moment of calm for yourself without alcohol's havoc and what it really will do to your nervous system. Even if you just take that like calm magnesium and at nighttime you put that in some cranberry juice, that is going to help you sleep so good because a lot of us too are magnesium deficient. So magnesium is the name of the game in this for that calm effect. And then again, it just signals at nighttime or whenever you decide to drink this one of these of this is my relaxation time. It's gonna take you a couple days, it might take you a couple weeks, it might take you a couple months to be like, oh, this feels nice, but you are gonna get there with that beverage where you feel you feel a lot better reaching for that than you would, than you would reaching for a glass of wine, right? So, but supporting your nervous system, what I just gave you, supporting your nervous system again, it goes into deeper work and learning to regulate your nervous system on a daily, on a daily and more breath work, journaling, walking, stretching, grounding, all of these creates a real calm and more rituals to help you in that healing process, right? So when you mix that with now introducing some of these drinks, you are going to really kick ass in your sober life, right? So remember this alcohol doesn't calm you, it confuses your body into thinking you're relaxed while turning up the stress in your body and doing internal damage. So when you quit, your nervous system needs time to reset, right? But once it does, you have your baseline calm there. You go back to the, you start at a ground zero and work yourself up. And when you start doing that, you are actually becoming stronger than you ever did before, right? So you start to feel peace you didn't realize even was possible. So next time anxiety hits, I want you to reach for something that actually supports you instead of something that steals from you. And keep reminding yourself that if you're in that loop currently, right now, of I'm missing out, you need to write down what exactly you're missing out on when it comes to drinking. Because like the options of what I was missing out on that I don't even want to back in my life, great. I'm not hungover, I'm not still creating chaos in my life. You need to name it because uh I guarantee you you're not missing, you're not missing out on a GD thing. You truly aren't. And the name of the game here is bettering yourself, right? I hope this episode helped you today. Again, if you are stuck in that alcohol anxiety cycle, please, please, please join the sobriety circle and where I will give you practical tools. There's meetings, two meetings in there, workshops, extra podcast episodes, all the jazz, which I will put in the show notes below. And make sure you check out next week's episode because it's my first guest of season seven, author, therapist, and my sober pal, Missy McKinney. All right, good people of the world. I hope this episode helped you and YouTube family. Make sure if you have not, make sure to subscribe and like this video. And you are if you are listening to this on audio, make sure you subscribe wherever you are listening to this so you do not miss an episode. All right, as always, keep on trucking and stay healthy out there.