Millie Mackintosh says she ‘self medicated’ with alcohol amid her ADHD diagnosis as she marks almost four years sober while opening up about her terrifying panic attacks

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Oh my gosh, I just read this interview with Millie Mackintosh and my heart aches for her! She basically revealed she was unknowingly dealing with ADHD and, honestly, I totally get it – she said she used alcohol to cope, like she was ‘self-medicating’ before she even knew what was going on. And it wasn’t just that, she’s been battling panic attacks too! It’s just… so relatable and brave of her to share, you know? It explains so much, and I’m just sending her all the good vibes.

The 36-year-old, who rose to fame on reality TV and now works as an influencer, is marking four years of sobriety this summer. She stopped drinking alcohol in 2022.

Looking back, I realize now that my school years were really tough. I bounced around to five different schools, and it was a constant struggle. It wasn’t until much later that I understood I was likely navigating life with undiagnosed ADHD, which explains so much of what I went through then.

The former Made In Chelsea star started drinking as a young teenager, explaining she used alcohol to hide her true self and create an image she believed would be more appealing to others.

Honestly, hearing Millie talk about it just clicked. She said it was the easiest way she could find to… well, to cope. And it’s so true! Everyone’s always pushing drinks on you, like it’s normal, even encouraged. It’s like society just hands you this ‘solution’ and expects you to take it. It’s just… so relatable, and it explains so much.

I finally felt my mind quiet down, like all the chaos had stopped, and it was a huge relief. I just wanted to hold onto that peaceful feeling, so I kept drinking, and I couldn’t seem to stop.

Millie said once she stopped drinking, she needed to ‘take the mask off’. 

She explained on the Spooning with Mark Wogan podcast that relying on alcohol to feel comfortable socializing can prevent you from discovering your true self. It’s easy to fall into the trap of becoming someone inauthentic, masking your real personality while you’re still figuring out who you are.

Two years after giving up alcohol, Millie admitted her ADHD diagnosis to fans. 

Millie recently told Women’s Health UK that she has to avoid alcohol altogether, explaining she’s unable to stop after having just one drink.

When asked if she considered herself an alcoholic, she responded that it really depended on how someone defined the term.

I didn’t drink regularly, but when I did, I wanted to drink to excess – to keep going and going and going.

Honestly, I just know giving in even a little bit would destroy me. It’s like, total abstinence is the only way. Even the thought of just one…it’s too much. I have to cut it off completely, or I’m lost. It’s not a want, it’s a need, you know? A survival thing.

I was really touched when she shared her experiences with panic attacks. It turns out she deals with three really tough symptoms whenever one hits, and she was so brave to talk about it.

Millie described her panic attacks, explaining that they manifest in different ways – she experiences about three distinct types. She also shared the coping mechanisms she uses to manage them.

I’m starting to feel faint – my vision is blurring, and I’m really dizzy. I think I need to lie down because my blood pressure feels low.

Sometimes I experience intense nausea, to the point of feeling really sick. This happened more often when I was younger. It felt like I was going to vomit, and I’d have to rush immediately to a bathroom and stay there.

The most frightening thought for me is dying. This usually manifests as a tightening in my throat, or sometimes as chest pains and a feeling of pressure in my chest.

It feels terrifying, honestly. It hits me like a panic attack – suddenly I can’t catch my breath, and my throat just closes up, getting all dry and tight. It’s like I’m choking, unable to swallow or breathe properly. Then I start breathing really fast, almost like I’m going to pass out. It’s incredibly frightening when it happens.

She explained that she uses grounding techniques to reconnect with her body and calm her mind, using whatever resources are available in her immediate surroundings.

I plan to always keep an essential oil handy. Smelling something pleasant is a quick way to shift your focus and calm down. Things like a cold shower, running your wrists under cold water, or even dipping your hands or face in ice water can activate your vagus nerve, helping you relax. I also find that applying something cold to the back of my neck is really effective.

Millie shared details of her daily diet, explaining that it’s been beneficial for managing her ADHD.

She explained how she ‘cut out refined sugar’ and focuses on consuming ‘wholefoods’  

Millie shared that she begins each day with bone broth, followed by meals rich in protein. She generally follows an 80/20 rule, allowing for some indulgence while mostly sticking to healthy eating.

Millie recently shared a look at her daily meals on Instagram. She explained she stopped eating refined sugar about a year ago, something she’s mentioned briefly before, but hadn’t fully discussed until now.

I felt amazing after cutting out sugar for ten days, so I’ve mostly stuck with that approach since then, prioritizing whole, unprocessed foods.

I don’t like to be too strict with my routine; I aim for an 80/20 balance. It’s really made a difference with my ADHD and helps me feel more stable every day.

Honestly, switching to this way of eating has completely shifted my perspective on food. I’ve learned it’s all about choosing real, whole ingredients – the kind that naturally keep my blood sugar steady, calm inflammation, and truly nourish my body and mind. It’s about giving myself the nutrients I actually need.

I’ve been following Dr. Mark Hyman for a while now, and one thing he really emphasizes is how cutting out highly processed foods and extra sugar can make a huge difference. It’s like it allows your body to naturally find its balance, improving your energy levels, mood, and even your ability to concentrate. It’s been a game-changer for me!

‘For me, it’s less about restriction and more about nourishment and thinking of food as medicine.’

Millie described her typical diet as including a protein shake and soup for lunch, followed by curry or stew for dinner.

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2026-04-30 21:34