Anxiety attacks & drink

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Hello,

I'm hoping for some advice / gentle support. Does anyone here have any tips for treating anxiety after drinking alcohol?

I'm mid 30s, stick to normally one / two glasses of wine a month type of person...I've noticed the past few years if I drink anymore than 2 glasses it amplifies my anxiety. Anyways I went on a work night out last night came home before 11pm(!) - had two glasses of wine & one shot, I can recall every single thing that happened (so didn't black out or anything) - i know nothing terrible happened I had a dance and a good giggle with colleagues on the dance floor but I've woke up with the most awful panic attack- shakes, fretting, over analysing the entire night - worried I've upset someone without realising. Is there anything I can do to alleviate the symptoms?

Breathing

4 - 7 - 8

Also listen and watch:

Shes American, very soothing 😍

It’s been pretty well documented that Alcohol can case panic attacks. It’s calming when you have a drink or two but 2-3 hours it can bring on panic/anxiety apparently.

controlled breathing as pp said is good.

but so is distraction and action - drink some water to rehydrate yourself, have a warm shower, fresh pjs, cup of weak tea and read a book (stay off the internet unless you want to ‘talk’). And know it will pass.

Distraction and be patient and kind with yourself. It will pass. It’s such a horrible feeling but hopefully tomorrow you’ll wake feeling much calmer.

It's called beer fear and occurs bc when you drink alcohol your body stops making its own GABA. Alcohol gives you a temporary lift but then as it wears off there is a break in your body producing it's own and so anxiety creeps in . I had the same as you and now don't really drink ( I can't remember the last time I had a drink ) my life is immeasurably improved. This last bit I took from Dr Google but there's loads more out there if you search GABA and alcohol .
"The main role of GABA is to regulate the nervous system in the body. The nervous system is responsible for the body’s balance, ability to move, thought processes, alertness, the five senses, and so much more. Naturally, when the nervous system is either underactive or hyperactive, it can impact one’s full functionality"

Thank you everyone for your kind & informative responses. I'm still feeling quite fluttery in the chest but the shakes have subsided- I can't believe how much that one extra drink can knock me absolutely sideways. I'm definitely going to stop from now on and stick to lemonade it's such a horrible feeling. I've been over the night again and again - going to get outside for a walk today and hoping tomorrow will be a better day
Thank you.

I had this, it got to the point where even a small glass of wine made me incredibly anxious. I just had to quit drinking in the end, which is very annoying because while I was never a big drinker, I did just genuinely enjoy the taste of a cold glass of wine.

Our feelings come from our thoughts. If you are over analysing that's where you will be creating feelings of anxiety. I learned to go towards acceptance first and that always helped. So for instance let's say I said something embarrassing (I used to get mega belligerent so that was always embarrassing). If I thought "Oh no! I was so rude!" that would make me feel worried/embarrassed. If I thought "I accept I was belligerent and it wasn't my finest hour but I can learn from it," I feel much calmer.