Holiday Drinking and the Brain: ’Tis the Season to Cut Back

Amen Clinics
November 3, 2023

Is Holiday Drinking Stealing Your Joy?

Most Americans have felt social pressure to drink alcohol, and this experience only increases during the holidays. At any festive gathering, you’ll likely notice the booze flowing and friends encouraging you to have “just one more glass.”

A 2018 survey from OnePoll, cited in Beverage Daily, noted that Americans, on average, increase their alcohol consumption by 100 percent between Thanksgiving and New Year’s. Meanwhile, another OnePoll survey, from 2021, found that nearly half (47 percent) of respondents wanted to reduce their alcohol consumption over the holidays.

Holiday drinking (and overdrinking) may seem harmless, but it can quickly cross the line, leading to serious consequences. This blog will explain how to recognize when drinking becomes a problem and how to better protect your brain and mental health over the holidays.

Americans, on average, increase their alcohol consumption by 100 percent between Thanksgiving and New Year’s. And it can impact your brain, moods, anxiety levels, and more.

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WHY DO PEOPLE DRINK MORE DURING THE HOLIDAYS?

Holiday alcohol consumption, including binge drinking, can occur for numerous reasons, including emotional, social, and cultural. These include:

• Stress relief.

Holiday stress and drinking go hand in hand for Americans who falsely perceive alcohol as a stress reducer. Unfortunately, as one study of college students found, those who drink to cope with stress may have a higher risk for later developing problems with alcohol.

• Loneliness and winter blues.

Holidays can make many people feel isolated or lonely. Others experience sadness around wintertime, ranging from mild blues to seasonal affective disorder (SAD). However, drinking to cope with these feelings may further worsen them, potentially leading to a vicious cycle of abuse.

• Celebrations, social pressure, and easy access to alcohol.

Winter holidays tend to usher in more parties, social engagements, and festive affairs. For some events, like New Year’s Eve, binge drinking is practically encouraged. This pressure can lead to drinking more—and more often.

HOW DOES ALCOHOL AFFECT THE BRAIN DURING THE HOLIDAYS?

The brain effects of alcohol are multifaceted, leading to both short- and long-term impacts. Drinking is associated with:

Reduced prefrontal cortex (PFC) activity. Alcohol affects the PFC, the “executive center” of the brain. That’s why imbibing can lead to effects like poor judgment and impulse control.
Disrupted serotonin and dopamine balance. Alcohol is perceived as a “feel-good” substance, but its effects on key neurotransmitters can actually increase anxiety and depression. A study published in 2025 found that alcohol’s effects on the body’s dopamine can persist even after abstinence.
Long-term effects on memory, motivation, and brain volume. Alcohol reduces blood flow to the brain, which the #1 brain-imaging predictor of future memory problems and Alzheimer’s disease. And even moderate drinking has been shown in studies to reduce brain volume.

WHEN DOES HOLIDAY DRINKING BECOME A PROBLEM?

Over the holidays, you may be asking if your drinking has reached dangerous levels. Here’s a quick self-check list of questions that may point to a problem:

Are you drinking to escape your emotions?
Do you ever feel guilt or shame about your drinking?
Have you hidden how much you drink from friends and family?
Have you experienced blackouts or brownouts (not remembering significant stretches of time while drinking)?
Do you find you need more and more alcohol to relax, or to feel the same effects as you had in the past?
Have you ever had a drink first thing in the morning—for example, to steady your nerves or get rid of a hangover?
Are your friends or family expressing concern about your alcohol usage?

When casual holiday drinking becomes excessive drinking, it may be a problem.

CAN ALCOHOL MAKE ANXIETY AND DEPRESSION WORSE?

Many people experience holiday depression and alcohol doesn’t help. There is a documented biochemical link between alcohol intake and negative emotional effects, including mood swings, anxiety, and depression.

One article published in 2022 detailed numerous research findings on these effects, including:

Increases in cortisol
Activated brain emotion and stress pathways
Stimulated brain pathways involved in reward, motivation, and goal-directed behaviors (which encourages future drinking)

The author added that hazardous alcohol use, including binge drinking, is associated with changes in the brain’s stress and emotion regions. Ultimately, alcohol weakens the body’s natural responses to stress while increasing negative emotional and stress responses. It also stimulates alcohol cravings.

Moreover, after drinking, many adults experience hangovers, which can impair everything from work productivity to personal relationships. Drinkers also often suffer from “hangxiety,” an anxiety that strikes after drinking.

And, because alcohol is a depressant, it’s no wonder that booze can fuel a cycle of alcohol use and depression. This cycle can lead to increased usage, abuse, and eventually addiction.

HOW CAN YOU CUT BACK ON DRINKING WITHOUT FEELING LEFT OUT?

More Americans are becoming aware that alcohol is our country’s most dangerous drug and damages every system of the body. A 2025 Gallup poll found that U.S. adult alcohol consumers had fallen to 54 percent, the lowest level in 90 years of tracking.

Clearly, it’s more socially acceptable than ever to pass on the booze. But if you need additional advice on how to stop drinking too much or cut back on alcohol over the holidays, here are some practical, empowering strategies:

Try mindful drinking tips and mocktails. The “sober curious” movement has made no-alcohol alternatives more popular than ever. Bring your own nonalcoholic drinks to a party if they won’t be offered. And if you do choose to drink, do so mindfully: Ask why you are drinking, pay attention to how much, and notice its effects.
Stay hydrated. Alcohol dehydrates the body. Alternate alcoholic drinks with water so that you stay more hydrated. This tactic can also help you drink less.
Eat before drinking. Alcohol on an empty stomach can be a recipe for disaster. Eat a well-balanced meal, with lean protein and healthy carbs, before imbibing. You’ll delay the absorption of alcohol into the bloodstream, balance your blood sugar, and reduce cravings.
Focus on connection and fun rather than alcohol. At holiday parties, remember why you’re socializing to begin with—to spend quality time with loved ones. With more awareness, you’ll realize that alcohol actually inhibits your enjoyment, both during holiday events and the day after.

HOW CAN YOU PROTECT YOUR BRAIN AND MOOD DURING THE HOLIDAYS?

With high expectations and increased social demands, holidays can be stressful and chaotic. Make sure you engage in these basic brain-based lifestyle support strategies to prepare you for success during this hectic season:

Get enough sleep. Sleep deprivation is associated with overall decreased blood flow to the brain, which impairs thinking, memory, judgment, and concentration.
Exercise. Physical activity boosts dopamine, improves mood, and promotes better sleep. Aim for at least 30 minutes of exercise every day.
Engage in stress-reducing practices. Start a daily gratitude list. Practice meditation or deep breathing. Journal, pray, or listen to soothing music before bedtime.
Avoid triggers that tempt overdrinking. If you think you’ll overdrink at a party, avoid the gathering, leave early, or bring a sober friend for accountability. Practicing mindful drinking, over time, will help you become more aware of the situations, people, and emotions that lead to excess imbibing.

WHEN SHOULD YOU SEEK HELP FOR PROBLEM DRINKING?

If alcohol is interfering with your health, relationships, work performance, or any other aspect of your life, it is likely time to seek help. But remember that you don’t need to hit a horrific “rock bottom” to stop drinking. Quitting even moderate drinking offers numerous health benefits.

When it comes to addiction and mental health, seeking help is a sign of strength, not weakness. Experts now know that alcohol and mental health issues go hand in hand—and that addiction is brain-based, not a moral failing.

If you require help, taking a holistic approach to addiction and recovery will reap optimal results. Amen Clinics uses brain SPECT imaging to uncover underlying brain patterns that may be contributing to alcohol use disorder or addiction. Certain patterns are linked to common drinking triggers, such as issues with impulsivity, past trauma, or mood regulation.

WHAT’S THE BOTTOM LINE ON HOLIDAY DRINKING AND BRAIN HEALTH?

Alcohol is everywhere in our culture—and often encouraged. Fortunately, attitudes toward this toxic carcinogen are changing. More Americans are embracing the hope and empowerment that accompanies choosing to avoid alcohol altogether.

Whether you’re committing to sober holidays or more mindful drinking, remember that abstaining or reducing intake can lead to healthier, happier festivities. With a smarter approach to drinking, combined with brain awareness, both you and your loved ones will notice the benefits. Now that’s something to celebrate!

FAQ ABOUT HOLIDAY DRINKING AND THE BRAIN

1. Can my brain heal after cutting back on alcohol?

Cutting back is always a good idea, but quitting altogether is best for body and brain health. Fortunately, brain SPECT imaging shows that it is possible to improve brain health after quitting, even for heavy drinkers.

At Amen Clinics, before-and-after SPECT scans of patients who have stopped drinking or overcome addictions show dramatic improvements in cerebral blood flow and brain activity.

2. What’s a safe amount to drink during the holidays?

For years, Americans heard the myth that some amount of alcohol is good for you. But more recent research has shown that even moderate drinking (one to two drinks per day) harms the brain and offers zero health benefits.

If you must drink, stick to just one, or dilute your drink with club soda or water to reduce overall intake.

3. How does Amen Clinics treat alcohol-related brain issues?

Amen Clinics takes an integrative approach to healing the brain after alcohol use and substance abuse. This includes brain SPECT imaging to detect any brain patterns that may be contributing to the problem.

Amen Clinics also offers nutritional and psychological support, trauma-informed care, and lifestyle strategies to optimize healing and health over the long term.

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

References

Americans Double Their Drinking During The Holidays, Dec. 19, 2018, by Beth Newhart. https://www.beveragedaily.com/Article/2018/12/19/Americans-double-their-drinking-during-the-holidays-dampen-work-productivity/
Overserving Holiday Cheers? New Survey Finds 56 percent of Americans Experience More Alcohol Served at Holiday Gatherings than Other Social Events Throughout the Year. News provided by Ritual Zero Proof, Nov 16, 2021, https://www.prnewswire.com/news-releases/overserving-holiday-cheers-new-survey-finds-56-of-americans-experience-more-alcohol-served-at-holiday-gatherings-than-other-social-events-throughout-the-year-301425656.html
Russell, M. A., Almeida, D. M., & Maggs, J. L. (2017). Stressor-related drinking and future alcohol problems among university students. Psychology of Addictive Behaviors, 31(6), 676–687. https://doi.org/10.1037/adb0000303
Farahbakhsh, Z.Z., Holleran, K.M., Sens, J.P. et al. Synchrony between midbrain gene transcription and dopamine terminal regulation is modulated by chronic alcohol drinking. Nat Commun 16, 1944 (2025). https://doi.org/10.1038/s41467-025-56715-y
Immonen, S., Launes, J., Järvinen, I. et al. Moderate alcohol use is associated with decreased brain volume in early middle age in both sexes. Sci Rep 10, 13998 (2020). https://doi.org/10.1038/s41598-020-70910-5
Sinha R. Alcohol’s Negative Emotional Side: The Role of Stress Neurobiology in Alcohol Use Disorder. Alcohol Res. 2022 Oct 27;42(1):12. doi: 10.35946/arcr.v42.1.12. PMID: 36338609; PMCID: PMC9621746.
U.S. Drinking Rate at New Low as Alcohol Concerns Surge. August 13, 2025. https://news.gallup.com/poll/693362/drinking-rate-new-low-alcohol-concerns-surge.aspx