Eight years ago, I was standing on a balcony in London, staring at the city lights. It felt like the weight of my past decisions was enough to snap the railing.
I wasn’t just struggling physically but mentally—I hated my job, worked 16-hour days, and couldn’t afford rent.
I was at rock bottom.
Alcohol had become my way to numb the stress. Binge-eating, exhausting myself at work, and relying on drinks had taken a toll on me.
One night, watching security footage of myself hit hard—I had let myself go. That moment was my wake-up call.
Fast forward to today: I’ve transformed my life. I went from feeling stuck and stressed to advising CEOs and entrepreneurs in leading companies. But I share this because I know what you might be feeling.
If you’re using alcohol to deal with career stress, you’re not alone. But alcohol might be sabotaging your health, performance, and long-term success.
How Alcohol Becomes Your Stress Reliever
After a long day of meetings, deadlines, and decisions, it’s easy to reach for a drink to unwind. Whether it’s at a business dinner or at home, alcohol can feel like a quick fix to take the edge off.
But here’s the truth: alcohol doesn’t really relieve stress in the long run. It’s a temporary solution that leads to poor sleep, brain fog, and low energy levels the next day.
When peak performance matters, you can’t afford to lose your edge. Over time, alcohol creates more stress than it solves.
The Cost of Alcohol on Your Performance
While alcohol might help you relax in the moment, the long-term impact is costly. Even moderate drinking can affect your performance.
A study in the Journal of Occupational Health found that people who rely on alcohol to cope with stress experience more fatigue and lower productivity.
It might feel like a way to ease pressure, but alcohol leaves you more stressed and less effective over time.
How to Manage Stress Without Alcohol
Instead of reaching for that drink, try these healthier stress management strategies that will boost your performance:
Exercise: It’s one of the best ways to relieve stress. A quick workout releases endorphins and leaves you feeling refreshed.
Mindfulness and Meditation: Even 10 minutes of mindfulness or meditation can reset your mind and help you handle pressure more effectively.
Journaling: Writing down your thoughts helps you process challenges and offload stress, giving you clarity.
Improve Your Sleep Habits: Alcohol wrecks your sleep. Instead, create a nighttime routine to wind down naturally. Better sleep equals less stress.
Handling Social Situations Without Overindulging
I get it—business events often come with alcohol. But you don’t have to overindulge. Here are a few strategies you can try:
Set Limits: Decide how many drinks you’ll have beforehand and stick to it. You stay in control and still enjoy the event.
Alternate Drinks: Alternate between alcoholic drinks and non-alcoholic options like sparkling water or mocktails to pace yourself. Stick to spirits with a diet soda to cut down on calories.
Opt for Non-Alcoholic Alternatives: More events now offer quality non-alcoholic options. You can enjoy the social aspect without the effects of alcohol.
Why I Quit Alcohol for 60 Days
If you're curious about what happens when you quit alcohol, check out my YouTube video, "Why I Quit Alcohol for 60 Days."
In the video, I share my personal experience of quitting alcohol and the massive impact it had on my health and performance. It might just inspire you to make a change.
The Benefits of Cutting Back on Alcohol
Cutting back on alcohol shows immediate benefits. Research in The Lancet found that reducing alcohol intake improves cognitive function, sleep quality, and overall energy.
Executives I work with who limit their drinking often tell me how much sharper and more focused they feel.
When you reduce your reliance on alcohol, you become more effective, more energized, and better able to handle high-pressure situations.
Final Thoughts
Your success depends on maintaining peak mental and physical health. Alcohol might seem like an easy way to manage stress, but it’s likely holding you back.
Find healthier ways to relieve stress, and you’ll perform at your best while protecting your long-term health.
Have a great weekend,
– Oliver
P.S. Are you an entrepreneur, executive or high performer who wants to get lean, skyrocket your energy, and get in your best shape in less than 3 hours per week? Apply for my private one-on-one coaching here.
References:
Anderson, P., & Baumberg, B. (2006). "Alcohol in Europe: A Public Health Perspective." Journal of Occupational Health.
Adams, R. E., & Boscarino, J. A. (2006). "Stress and alcohol use: The role of job strain." Occupational Medicine.
Walker, M. P., et al. (2018). "The impact of alcohol on sleep and stress: A review." The Lancet.
Sarris, J., et al. (2014). "The impact of mindfulness on stress and mental health in working professionals." Journal of Occupational Health Psychology.
