Chapter 1: The Myth of Eliminating Stress

Contrary to what many think, managing stress effectively doesn't mean we can completely remove challenges from our lives. This notion is simply unrealistic.

Instead, we must focus on managing our emotional energy to achieve intentional relief from stress. It's essential to move away from commonly accepted coping mechanisms that often do more harm than good. Many of these strategies distract us from addressing our emotional responses, leaving unresolved feelings of stress.

In our society, we often find that methods for relieving stress can actually undermine both our mood and vitality. Alcohol, for instance, is frequently used as a way to dull the negative emotions that stress produces.

Recent global events have seen a significant rise in alcohol consumption. A RAND Corporation study indicates that women increased their days of heavy drinking by 41% during the pandemic compared to previous years. This trend isn't new; there was already an alarming 85% increase in alcohol-related deaths among women from 1999 to 2017.

Have you ever found yourself saying, "I need a drink!" during a stressful moment? Before I stopped drinking two years ago, I would often express this sentiment. The idea of unwinding with a cocktail felt like a brief escape from my racing thoughts.

However, this approach to stress relief is costly. After drinking, I frequently felt sluggish, irritable, and, most importantly, the issues I tried to avoid remained unresolved, often leaving me less prepared to tackle them.

The use of alcohol as a stress relief method is a paradox. While it may temporarily dampen our stress response—a phenomenon known as "stress-response dampening"—the fleeting enjoyment it provides is quickly overshadowed by negative consequences, even with moderate consumption.

Section 1.1: The Long-Term Effects of Alcohol on Stress

In the grand scheme, alcohol, regardless of the amount, does not enhance stress management or energy; it depletes both. Here are five ways that alcohol can adversely affect your stress levels and energy, along with healthier alternatives.

#### Subsection 1.1.1: Disrupted Sleep Patterns

One reason people turn to alcohol for stress relief is its initial sedative effects. While it may help you feel relaxed and drowsy at first, it can lead to a disruption in restorative sleep due to the Metabolic Rebound Effect (MRE). This can ultimately make us more susceptible to stress and anxiety.

Action Tip: Instead of alcohol, try non-alcoholic tonics for relaxation. Herbal teas, such as lemon balm, or valerian root tinctures can promote calm without unwanted side effects.

#### Section 1.2: Mood Fluctuations and Mental Clarity

Emotional well-being is critical for our energy levels. Alcohol may give a short-lived boost to neurotransmitters like dopamine and serotonin, but it ultimately disrupts their balance, leaving us feeling worse afterward.

Action Tip: Engage in activities that naturally boost your mood, such as exercise, spending time in nature, or practicing mindfulness. These actions can enhance your emotional energy and overall well-being.

Chapter 2: Nutritional Considerations

#### Subsection 2.1: Depletion of Essential Nutrients

B vitamins are crucial for energy production and nervous system health. Alcohol consumption hinders the absorption and utilization of these vital nutrients, which can lead to fatigue.

Action Tip: Incorporate B vitamin-rich foods into your diet, such as salmon, leafy greens, eggs, and legumes, to help sustain your energy levels.

#### Section 2.2: The Consequences of Ignoring Problems

Ignoring stressors can lead to compounded problems. Just like avoiding a late bill doesn't resolve the issue, turning away from our stress only amplifies it.

Action Tip: Rather than reaching for alcohol as a distraction, ask yourself what small step you can take to address the source of your stress directly.

#### Section 2.3: The Cycle of Increased Stress Response

While alcohol may provide temporary relief, it ultimately alters our brain's wiring, making it harder to find joy in everyday activities. Over time, this can escalate the need for more alcohol to achieve the same calming effects, leading to a vicious cycle of anxiety and energy depletion.

Action Tip: Reflect on your drinking habits. If you find yourself worried about your alcohol use, it might be time for a change. Remember, you don't need to label yourself; simply seeking a healthier relationship with alcohol can be beneficial.

Conclusion: Embracing Self-Leadership

Culturally, there is a tendency to avoid our emotions, but this approach is ineffective in managing stress and often leads to further depletion of our energy. By confronting our feelings with intention, we can achieve genuine stress relief.

Although we cannot eliminate stress entirely, we can empower ourselves with knowledge and tools to regain control over our emotions and energy, leading to a healthier and happier life. A few simple adjustments can significantly enhance our well-being and resilience.

Originally published at Lifehack.org. If you often feel overwhelmed by the hustle of life, consider subscribing to my newsletter, The Weekend Wind-Down, for insights and support based on neuroscience.