Why alcohol is often part of the problem – and rarely of the solution
- Dr. Jessica Di Bella
- Jun 3
- 5 min read
Alcohol is deeply embedded in our social, professional, and cultural life. For many, it represents fun, connection, or a way to cope with stress. Yet what is often overlooked is its long-term impact on psychological resilience, self-regulation, and inner strength. In this article, I explore why alcohol is often part of the problem rather than the solution, how it affects the brain’s reward and recovery systems, and why meaningful personal change sometimes requires a more conscious relationship with alcohol. I also explore pathways toward rebuilding natural joy, stability, and self-leadership.
In this article, you will learn more about:
Alcohol use: the reality behind the habit
Alcohol consumption is deeply embedded in social and business culture in most parts of the world. More than two thirds of the adult population report alcohol use within a 30-day period, showing how normalized consumption is in our everyday life. Research for Germany shows:
Around 75% of adults consume alcohol regularly or occasionally
Around 20% of adults drink more than recommended
Around 14% of adults drink at risk levels of alcohol consumption
Approximately 4% meet criteria for alcohol dependence
Alcohol is also strongly present in professional settings.
At business dinners, networking events, and conferences choosing not to drink can still lead to subtle – and sometimes not so subtle – social pressure.
From risky use to dependence
The World Health Organization distinguishes in its classification ICD-11 between different levels of alcohol-related problems. Not all problematic use is addiction – there is a spectrum.
Risky alcohol use
Risky use describes a pattern of alcohol consumption that already increases the likelihood of physical or psychological harm – even if full dependence is not present.
Typical indicators include:
Regular drinking above low-risk consumption guidelines
Use of alcohol as a way to cope with stress, emotions, or sleep difficulties
Early signs of negative consequences (e.g. poorer sleep, reduced recovery, emotional instability)
At this stage, many people continue to function in daily life. However, the long-term risk for psychological and physical consequences is already significantly increased.
Harmful alcohol use
A core requirement for this diagnosis is evidence of actual physical or mental harm caused by alcohol use. This harm needs to be directly linked to alcohol consumption. The ICD-11 criteria are:
Clear damage to physical health (e.g. liver, sleep disorders, injuries) or
Clear psychological harm (e.g. depression, anxiety, cognitive impairment)
In the case of harmful alcohol use, damage is measurable, even if control is still partly present. Dependence is not required for diagnosis.
Alcohol dependence syndrome
In the case of alcohol dependence, alcohol use is structurally embedded in the individual's behavior and regulation. Alcohol is a central priority in life, e.g. over family, work or hobbies. There is a loss of control over drinking – start, stop, or amount. A sign is that alcohol use is no longer fully voluntary.
The syndrome is further characterized by physiological tolerance or withdrawal symptoms (e.g. sweating, anxiety), and through continued use despite clear negative consequences.
People often move gradually from low risk over risky use to harmful use and dependence. Early intervention is considered most effective at the risky use stage.
Dopamine, and the brain
Alcohol directly affects the brain’s reward system. Over time, repeated use can alter how pleasure is experienced.
This is why many people who regularly consume alcohol may notice:
Reduced enjoyment in everyday activities
Stronger craving for external stimulation
Difficulty feeling “naturally good” without substances
This is not a permanent state, but it is a neurobiological adaptation. Yes, early stages of reducing alcohol can feel emotionally flat or unfamiliar. The brain is adjusting from externally triggered reward to internally generated reward.
But this recalibration while reducing alcohol consumption is temporary. Over time, the natural reward pathways regain sensitivity.
Natural sources of pleasure and motivation become accessible again.
Alcohol and inner strength
Alcohol is often seen as a way to relax, connect, or reward ourselves. It can temporarily reduce stress, anxiety, or emotional discomfort. But it does not resolve the underlying causes of emotional strain. The thing is: escaping does not make us feel empowered.
True inner strength is built through presence.
Over time, alcohol may:
Reduce your emotional resilience
Weaken your self-regulation and discipline
Impair sleep quality and recovery
Interfere with emotional processing (e.g. of stress or trauma)
In my coaching practice, I often observe that developing a healthy attitude toward alcohol is a necessary step before deeper personal or professional change becomes possible.
Rediscovering your natural glow
The journey towards greater inner stablity, resilience, and life satisfaction begins with emancipating yourself from alcohol.
A key part in rediscovering your natural glow and psychological balance is learning to experience joy without chemical stimulation.
Examples include:
🕺 sober dance events (e.g. ecstatic dance)
🎶 music, singing, and collective expression
❤️ intimacy and sexuality without substances
🏃 sports and physical movement
✈️ travel and exploration
🌍 adventure and novelty experiences
Going through resourceful moments without substance use may initially feel different – even less exciting. But over time, this will change and it will then become a more stable and sustainable form of wellbeing.
By embarking on this journey, your mind gradually learns that you are taking full responsibility for your own life instead of escaping from it.
It begins to experience how good it feels to truly care for yourself.
Do you want to create positive change in your life or work?
I will be happy to support you.
You can schedule a free initial consultation in my online practice.
Psychologist M.Sc. & Coach Dr. rer. pol. Jessica Di Bella
Contact: mail@jessicadibella.de
More information: jessicadibella.world and practicedibella.com
Literature
European Monitoring Centre for Drugs and Drug Addiction. (2024). Alcohol use disorders in Europe: prevalence estimates and trends. https://www.emcdda.europa.eu
German Federal Centre for Health Education (BZgA). (2024). Alcohol consumption and risk consumption in Germany. https://www.gbe-bund.de
German Federal Centre for Health Education (BZgA). (2023). Alcohol: effects, consequences, and dependence. https://gesund.bund.de/en/alkohol
Rauschert, C., Möckl, J., Seitz, N. N., Wilms, N., Olderbak, S., & Kraus, L. (2022). The use of psychoactive substances in Germany: Findings from the Epidemiological Survey of Substance Abuse 2021. Deutsches Ärzteblatt International, 119(31–32), 527–534. https://doi.org/10.3238/arztebl.m2022.0244
Olderbak, S., Hollweck, R., Krowartz, E. M., Möckl, J., & Hoch, E. (2025). Psychoactive substance use in Germany: Findings from the Epidemiological Survey of Substance Abuse 2024. Deutsches Ärzteblatt International, 122, 625–631. https://doi.org/10.3238/arztebl.m2025.0157
World Health Organization. (2019). International classification of diseases 11th revision (ICD-11): Disorders due to substance use. https://icd.who.int
