Let’s have an honest conversation—one that’s free from judgment and full of compassion. Alcohol plays many roles in our lives. It’s a centerpiece at celebrations, a companion during tough times, and for many, a way to relax or connect socially. For some, it’s an occasional indulgence; for others, a daily habit. But regardless of how or why it’s used, it’s worth asking: Is alcohol truly helping us cope, or quietly contributing to the very stress and health challenges we’re trying to escape?
When we look at alcohol through the SELFISH framework—Spirituality, Exercise, Love, Food, Intimacy, Sleep, and Humor—a deeper understanding unfolds. This isn’t about labeling drinking as “good” or “bad.” It’s about getting curious: Is this serving me? Is it enhancing my life—or holding me back?
The Use: A Global Reality
Globally, over 2 billion people consume alcohol. In the U.S., more than half of adults report drinking in the past month, and nearly 25% engage in binge drinking episodes. But beyond the statistics lies a deeper truth: many people turn to alcohol not just out of habit, but as a way to manage stress, connect socially, or cope with emotional pain.
In the moment, alcohol may feel like a helpful tool—but science tells us a different story. While it may create temporary relief, alcohol often activates the body’s stress response, particularly the HPA axis, disrupting hormone balance and undermining our resilience over time【2】.
Stress: The Real Equation
Stress = Demands – Resources
This simple formula explains so much. When life’s demands outweigh the resources we have to meet them, we feel stressed. Alcohol often enters the picture as a perceived resource. But more often than not, it’s a “fake friend”—offering short-term comfort while increasing long-term stress.
Over time, the coping mechanism we turned to for relief can actually subtract from our emotional clarity, energy, rest, and relationships—making it harder to bounce back when life gets tough.
The Risks: A Full-Body Impact
While light to moderate alcohol use is sometimes linked to cardiovascular protection, research shows that the risks grow significantly with increased consumption:
- Liver Disease: Alcohol is now the leading cause of liver transplants in the U.S., responsible for fatty liver, hepatitis, cirrhosis, and liver cancer【3】.
- Heart and Vascular Health: Heavy drinking increases the risk of hypertension, arrhythmias, cardiomyopathy, and stroke, even if moderate use shows some protection for ischemic heart disease【4】.
- Brain and Nerve Function: Alcohol impairs cognition and memory, and chronic use is linked to Wernicke-Korsakoff syndrome and neuropathy【5】.
- Cancer Risk: Alcohol is a Group 1 carcinogen, meaning it’s a known cause of cancers including oral, throat, liver, breast, and colon cancers【6】.
- Mental Health: Alcohol Use Disorder (AUD) is closely linked to depression, anxiety, and a higher risk of suicide. While a drink may temporarily lift your mood, long-term use can contribute to emotional instability and lower overall well-being【7】.
- Immune Function and Infection Risk: Alcohol suppresses immune response, making the body more susceptible to infections such as pneumonia and tuberculosis【8】. It also impacts the gut microbiome, which plays a key role in immune regulation and inflammation.
- Other Health Complications: Heavy alcohol use is associated with pancreatitis, gastrointestinal disorders, and fetal alcohol spectrum disorders during pregnancy. These risks highlight how alcohol affects nearly every organ system in the body.
But What About the “Benefits”?
Much of the narrative around alcohol’s health benefits centers on resveratrol, a plant compound found in red wine that has antioxidant properties and potential heart health benefits. However, the research behind this is more nuanced than headlines suggest.
Yes, resveratrol may be beneficial—but it’s not unique to wine. In fact, grapes, blueberries, peanuts, pistachios, and dark chocolate are rich sources of resveratrol without the added risks of alcohol. Additionally, many of the perceived cardiovascular benefits of moderate alcohol consumption may actually be due to social connection rather than the alcohol itself. It’s the community, not the cocktail, doing the healing.
The SELFISH Lens: A Framework for Awareness
Let’s re-examine alcohol’s impact through the SELFISH lens:
S – Spirituality: Alcohol may blur your connection to self and purpose. Sobriety, or even reduced use, can create clarity and a deeper spiritual grounding.
E – Exercise: Alcohol interferes with energy levels, hydration, and muscle recovery. It reduces the joy and consistency of movement that your body craves.
L – Love (Forgiveness & Gratitude): Alcohol might ease tension temporarily, but it can also cloud judgment, deepen rifts, and hinder the deeper emotional processing needed for forgiveness and gratitude.
F – Food: Alcohol lowers inhibitions, often leading to overeating and poor dietary choices. The same antioxidants promoted in wine are found—more abundantly and safely—in whole plant-based foods.
I – Intimacy: Alcohol can sometimes open the door to conversations, but it may also reduce emotional vulnerability and increase the risk of regret or conflict.
S – Sleep: Though it may help you fall asleep faster, alcohol disrupts REM cycles, leading to shallow, fragmented rest that leaves you exhausted the next day.
H – Humor: Genuine joy and laughter are often more vibrant and fulfilling when experienced in full presence—not dulled or distorted by substances.
Your Real Resources
When life becomes overwhelming, it’s important to reach for resources that build resilience instead of eroding it. Consider these tools for stress relief and emotional restoration:
- Stillness and mindfulness to reconnect with your inner peace
- Movement and exercise to release endorphins and tension
- Forgiveness and gratitude practices to lighten emotional burdens
- Nourishing, whole plant-based foods to fuel your body
- Authentic relationships that support and uplift you
- Restorative sleep to repair and renew
- Laughter and creativity to bring light into your life
Final Sip of Truth
Let’s return to the heart of the matter: This isn’t about right or wrong. It’s about awareness. It’s about asking whether alcohol is adding to your health and resilience—or quietly subtracting from them.
No shame. No blame. Just an invitation to be honest with yourself and open to change.
Every choice you make is a vote for the person you want to become. And if you ever find yourself needing a reset, start by being SELFISH—in the best way possible. Prioritize your peace, your purpose, and your health.
Start with one SELFISH choice today. Your future self—and your heart—will thank you.
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References
- National Institute on Alcohol Abuse and Alcoholism. (2023). https://www.niaaa.nih.gov
- Sinha, R. (2008). Chronic stress, drug use, and vulnerability to addiction. Ann N Y Acad Sci, 1141, 105–130.
- Tapper, E.B., & Parikh, N.D. (2018). Mortality due to cirrhosis and liver cancer in the United States, 1999-2016. BMJ, 362, k2817.
- Piano, M.R. (2017). Alcohol’s effects on the cardiovascular system. Alcohol Res, 38(2), 219–241.
- Mukherjee, S. (2013). Alcoholism and its effects on the central nervous system. Curr Neurovasc Res, 10(3), 256–262.
- World Health Organization. (2018). Alcohol and cancer: What you need to know.
- Boden, J.M., & Fergusson, D.M. (2011). Alcohol and depression. Addiction, 106(5), 906–914.
- Rehm, J., et al. (2009). Global burden of disease and injury and economic cost attributable to alcohol use and alcohol-use disorders. Lancet, 373(9682), 2223–2233.
