Rethinking Alcohol: How Drinking Impacts Women's Mental Health & The Choice to Drink or Not
Alcohol has long been intertwined with social life, celebration, and even self-care. For example, drinking a glass of wine after a long day, champagne at a wedding, or cocktails at a networking event is often normalized, if not encouraged, in many aspects of life. But more and more women are stepping back and asking, Is alcohol actually serving me?
For many, the answer is complicated.
As a counselor working with women navigating different life stages—career transitions, motherhood, menopause, and personal growth—I've seen firsthand how alcohol affects mental health, relationships, and overall wellbeing. Science backs up these observations. Research shows that women metabolize alcohol differently than men, are at higher risk for alcohol-related health issues, and may experience unique psychological effects tied to drinking.
Yet, the conversation about alcohol is often binary: either you drink or you have a problem. But what if there's an in-between? What if choosing not to drink wasn't about addiction but about empowerment, health, and self-awareness?
The Biological and Mental Health Connection
Women's bodies process alcohol differently due to factors like body composition and enzyme levels. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), women typically have less alcohol dehydrogenase, the enzyme that helps break down alcohol in the stomach. This means more alcohol enters the bloodstream, leading to faster intoxication and increased long-term health risks.
Regular alcohol consumption has been linked to increased risks of breast cancer, liver disease, heart disease, and hormonal imbalances. Studies also suggest that alcohol can exacerbate symptoms of anxiety and depression—something many women already struggle with, particularly during times of hormonal shifts like perimenopause and menopause. A 2020 study published in Alcohol Research: Current Reviews found that even moderate alcohol use can disrupt sleep patterns, increase cortisol (the stress hormone), and negatively impact mood stability.
Alcohol and Emotional WellBeing
Many women use alcohol as a way to unwind or cope with stress, loneliness, or social pressure. A happy hour becomes a space to decompress, a glass of wine is a reward after a long day, and a mimosa at brunch feels like a cultural ritual.
But is alcohol truly relaxing us—or just numbing us?
Alcohol is a depressant, meaning it slows down brain function and can create temporary feelings of relaxation. Alcohol can disrupt neurotransmitters that regulate mood, which may result in increased anxiety, low energy, and irritability the following day. This cycle can be exhausting for women as they juggle work, family, and personal development. Additionally, some women find that alcohol affects their sense of self. Drinking can blur emotional boundaries, making it harder to stay connected to personal values. It can also contribute to feelings of shame, mainly if drinking is used as a coping mechanism rather than a conscious choice.
The Rise of Sober-Curious Women
Over the past decade, a growing number of women have begun questioning their relationship with alcohol—not because they have a "problem," but because they want to feel better. The sober-curious movement encourages self-reflection rather than strict abstinence, allowing women to experiment with what life feels like without alcohol.
Social media platforms have helped people find support in their choice to live without alcohol. Groups like Sober Sis, The Luckiest Club, and Sober Girls Society provide encouragement for those on this path. Alcohol-free drinks, mindful drinking events, and sober retreats are becoming more popular, making it normal to live a lifestyle where alcohol is not the default choice.
Making a Choice That Works for You
Choosing whether or not to drink is deeply personal. If you're considering a shift, start with curiosity. Ask yourself:
How does alcohol make me feel, not just in the moment but the next day?
Am I drinking because I want to—or because I feel like I should?
Would my relationships or self-image change if alcohol wasn't in the picture?
Am I using alcohol to escape discomfort or to enhance experiences?
If you choose to drink, doing so with mindfulness can help maintain balance. If you decide to cut back or stop altogether, know that you are not alone—and that there are many ways to cultivate joy, relaxation, and connection without alcohol.
Read This
If you're rethinking your relationship with alcohol, Quit Like a Woman by Holly Whitaker is a must-read. This empowering book challenges society's normalization of drinking and offers a fresh, feminist perspective on living alcohol-free. Whitaker blends personal experience with research, showing that choosing not to drink isn’t about deprivation—it’s about reclaiming your power, mental health, and well-being. Whether you're sober-curious or considering a change, this book provides insight, encouragement, and practical tools to navigate a life where alcohol isn't the default.
Seeking Support and Understanding
If alcohol is negatively impacting your mental health, seeking support is a sign of strength, not failure. Therapy can be a space to explore your relationship with alcohol, understand underlying emotional patterns, and develop healthier coping strategies.
Ultimately, every woman can choose what works best for her. The goal is not judgment but awareness. Whether you raise a glass or set it down, let it be a choice that aligns with your wellbeing, values, and the life you want to build.
Need support?
Let’s explore it together.
References
National Institute on Alcohol Abuse and Alcoholism (NIAAA). (2021). Alcohol and Women: A Comprehensive Overview. Retrieved from https://www.niaaa.nih.gov
Keyes, K. M., Jager, J., & Mal-Sarkar, T. (2020). "Recent Advances in Understanding Alcohol Use and Women’s Health." Alcohol Research: Current Reviews, 40(1), 01-15. DOI: 10.35946/arcr.v40.1.02
Ettman, C. K., Cohen, G. H., Abdalla, S. M., & Galea, S. (2022). "Alcohol Use and Mental Health in Women: Implications for Public Health." JAMA Psychiatry, 79(2), 120-125. DOI: 10.1001/jamapsychiatry.2021.3985
White, A. M., Castle, I. P., Hingson, R. W., & Powell, P. A. (2020). "Using Data to Identify Trends in Women’s Alcohol Consumption and Related Harms." Alcohol Research: Current Reviews, 41(1), 01-10. DOI: 10.35946/arcr.v41.1.04
Carpenter, R. W., & Hasin, D. S. (2021). "A Look at the ‘Sober Curious’ Movement: Motivations and Trends in Alcohol Reduction Among Women." Addiction Research & Theory, 29(3), 183-195. DOI: 10.1080/16066359.2021.1877320
JAMA Psychiatry. (2023). "Shifting Drinking Patterns in Women: Health Implications and Future Directions." JAMA Psychiatry, 80(4), 305-312. DOI: 10.1001/jamapsychiatry.2023.0176
