Why alcohol consumption often increases when December rolls around (and what to do about it)

The physiology of stress and alcohol’s short-term relief vs. long-term impact

What is it about the month of December and a collective rise in cortisol? Maybe you’re reflecting on a big year or dreading certain interactions. Maybe you’re simply feeling socially drained by a chaotic calendar. How ever the season breeds stress, knowing what’s going on in your body during times of stress can be comforting. Let’s start with a little bit on stress hormones.

When we’re stressed, the body can go into what’s often called the “fight-or-flight” mode. Stress hormones like adrenaline and cortisol rise to help us cope. This is helpful in small bursts - but in December, with everything happening at once, this stress response can stay switched on for longer than it should. Says Dr Chris

Studies show that long periods of stress keep cortisol high and leave people feeling tense, wired or emotionally drained.¹ Alcohol can seem like a quick circuit-breaker because it boosts a calming chemical in the brain called GABA. This slows down the nervous system and brings a sense of relief quite quickly.²

The issue is what happens next. “As the alcohol leaves your system, your brain tries to rebalance itself by increasing cortisol and adrenaline again. This can lead to fragmented sleep, early morning waking, irritability, and that familiar ‘hangxiety’.” Dr Chris explains.

Research shows that this rebound effect becomes stronger the more regularly you drink, and the brain becomes less efficient at calming itself without alcohol.³ Over time, this pattern makes the stress response more sensitive, not less. “So, while alcohol may feel like it’s helping in the moment, it’s setting the stage for more stress, more reactivity, and more anxiety once it wears off - especially during an already stressful month like December.”

How to spot when alcohol is being used as an emotional crutch

Dr Chris says it’s very common for people to notice that their drinking shifts when stress, loneliness, or family tension peaks but likes to add that this doesn’t mean there’s something wrong with you. “It means your brain has learned that alcohol brings temporary relief, and it reaches for that pattern automatically.”

Some early signs may include:

• Feeling a strong urge to drink in response to a stressful moment.
• Pouring a drink before you’ve even taken your shoes off after work.
• Drinking earlier in the day than usual, or more days in a row.
• Hiding your drinking or downplaying how much you’re having.
• Feeling uneasy or irritable until you’ve had that first sip.

Research shows that when alcohol becomes tied to emotional relief, the brain strengthens that association very quickly.⁴ Put simply, it learns: Stress = drinking, but it’s important to remember the brain is adaptable in both directions.

With the right tools and support, those patterns can be unlearned, often much faster than people expect.

Coping alternatives: mindfulness, routine, rest, connecting with others

Dr Chris has found through his work with alcohol dependence that one of the most effective ways to reduce reliance on alcohol is to give your brain other reliable sources of comfort. Evidence shows that small, consistent habits are far more effective than big, dramatic changes.

Mindfulness and Slow Breathing

Even short periods of slow, steady breathing can activate the vagus nerve, which helps turn off the fight-or-flight response. Research shows that as little as two minutes of controlled breathing can lower heart rate and reduce cortisol⁵

3 easy ways to stay mindful

Simple Routines

When your days feel predictable, your nervous system feels safer. Small anchors - like a walk after work, preparing a nourishing dinner, or having a consistent bedtime - help stabilise mood and reduce evening cravings.

Rest and Nutrition

Fatigue makes cravings much harder to resist because your brain is more desperate for quick relief. Eating regular meals, staying hydrated, and prioritising sleep even a couple of nights a week can dramatically reduce the intensity of urges.⁶

Connection

Humans are wired to regulate emotion through connection. A conversation with someone you trust, even a brief check-in, can lower stress hormones.⁷ Loneliness also increases drinking risk significantly during the holiday season, so staying connected is one of the most protective things you can do.

None of these strategies are about doing things perfectly. They’re about giving your brain new pathways to calm itself, so alcohol doesn’t have to be the default.

However, it is important to note that for people who are physically dependent on alcohol, these strategies work best alongside medical support rather than in place of it, says Dr Chris

When to seek help

If you can go a few days without drinking but then find yourself slipping into a binge drinking session or losing control around day four or five, you’re not alone. Dr Chris says patterns like this are incredibly common, and they’re driven much more by biology than by personal choice. “After several days without alcohol, the brain’s stress system is more reactive, making urges stronger and harder to manage alone. It’s not failure; it’s a learned cycle that the brain has fallen into - and with the right support, it’s a cycle that can be broken.”

This is often the point where people benefit from medical support. You can do this by going to see your GP or seeking help through a program like Clean Slate Clinic, where you’ll be assessed for any withdrawal risks, provided with tools, and potentially short-term medications, to make the process safer and more comfortable.

Early support also interrupts the cycle before it becomes more entrenched. Research consistently shows that people who seek help earlier have better recovery outcomes, feel mentally clearer sooner, and regain control faster.⁸