Nervous System Regulation and Alcohol: Breaking the Cycle

# Nervous System Regulation and Alcohol: Breaking the Cycle **September 6, 2025** When most of us think about stress, we picture the racing thoughts, the knot in our stomach, or the tension in our shoulders. What we often don't realize is that these responses all come from the same place — our nervous system. The nervous system is constantly scanning for safety or danger. When it perceives a threat, it activates one of the familiar "survival states": * Fight (anger, irritability, reactivity) * Flight (anxiety, restlessness, avoidance) * Freeze (shut down, numbness, disconnection) * Fawn (people-pleasing, over-accommodating, neglecting self) These responses are natural — but when they become our default, life begins to feel overwhelming. ## Where Alcohol Fits In Many people turn to alcohol as a quick way to quiet these survival states. At first, it can feel like alcohol takes the edge off — calming the racing mind or loosening the weight of stress. But here's the catch: alcohol actually dysregulates the nervous system even more. * Alcohol interferes with the brain's natural balance of chemicals, leaving us more anxious and reactive once it wears off. * Instead of teaching the body how to move out of fight/flight/freeze/fawn, alcohol traps us in the cycle — stress leads to drinking, drinking leads to greater stress, and the body never learns how to regulate on its own. This is why many people notice their anxiety is worse the morning after drinking, even if they felt temporary relief the night before. ## The Power of Regulation The good news: the nervous system can be retrained. By learning how to regulate without alcohol, you give your body the chance to heal, rewire, and find real balance. Simple tools can make a powerful difference: * **Breathwork** – slow, intentional breathing signals safety to the body. * **Movement** – walking, stretching, or yoga helps release stuck stress. * **Grounding practices** – noticing your surroundings, barefoot walking, or connecting with nature brings you back into the present. * **Journaling** – writing down thoughts and feelings helps the brain process and release them. Each time you choose one of these practices instead of alcohol, you're not only calming your body in the moment — you're building resilience for the future. ## A New Way Forward Healing begins when we step out of the survival cycle and give ourselves permission to regulate in healthier ways. Alcohol doesn't solve stress — it amplifies it. But with the right tools, support, and community, you can learn to move through challenges with strength, clarity, and calm. At Free Spirits AF, we create safe, supportive spaces to explore these tools, share experiences, and grow together. Whether you're interested in joining our women's group, receiving ongoing support through coaching, or simply staying connected through our newsletter, there's a place for you here. ✨ Visit **FreeSpiritsAF.com** to learn more, sign up, or get started today. 📧 Email: **[email protected]** 📱 Facebook: Free Spirits AF You are worthy of change, and you don't have to do this alone 💛🌻