Dry Drunk Syndrome: Signs and Coping Strategies

What is dry drunk syndrome?

Dry drunk syndrome is a term often used by recovery groups such as Alcoholics Anonymous. It is used to refer to someone with alcohol use disorder (AUD) who has stopped drinking alcohol but has not changed their behaviors or managed the underlying causes of their addiction. ^[1][2]

Often, people who are addicted to alcohol view drinking as a core part of their identity and personality. Their AUD impacts their thoughts, behaviors, and daily activities. ^[3]

Entering recovery means that their entire identity needs to be altered, which can be daunting. This is why those who stop drinking but do not work on the psychological and behavioral aspects of their addiction exhibit signs of dry drunk syndrome, as their identity remains the same, despite now being sober. ^[2][3]

Common symptoms and behavior patterns

Symptoms and behavior patterns of dry drunk syndrome might vary from person to person and can range in severity. Dry drunk syndrome can include:

• Resentment towards friends and family who ‘convinced’ them to stop drinking
• Frustration with themselves for failing to succeed or progress in certain areas of their life due to their drinking
• Anger, irritability, and short temper
• Looking back at occasions of drinking with fondness, without acknowledging the harm their drinking caused
• Feeling as though they are a victim and attempting to garner sympathy from others
• Refusing to accept support and advice from loved ones
• Declining to utilize professional support and treatment, believing it is not needed
• Attempting to suppress emotions and failing to recognize psychological issues
• Feeling like they only stopped drinking for the sake of their friends or family, not for themselves
• Emotional concerns such as mood swings, depressive symptoms, transient euphoric highs, and anxiety
• Continuing to experience difficulties with personal and social relationships that began during the addiction, including isolating from others and struggling to connect with others
• Thinking and stating that sobriety is or will be boring
• Cravings and urges to drink
• Possibly replacing drinking with another addiction, such as gambling or sex

>What causes dry drunk syndrome?

Dry drunk syndrome is considered to be a side effect or subset of post-acute alcohol withdrawal syndrome (PAWS). PAWS refers to persistent psychological and physical alcohol withdrawal symptoms that continue long after the acute withdrawal phase. Typically, acute alcohol withdrawal symptoms last a short time of up to a week or two, and include emotional instability, impaired cognition, fatigue, shaking, and nausea. ^[4] Dry drunk syndrome, however, can last a few months or even up to a year after someone stops drinking.

Dry drunk syndrome can occur within PAWS. It specifically refers to the continuation of the emotions and behaviors that emerged during addiction, or the trauma, emotional difficulties, or other issues within their life that contributed to their drinking. ^[5]

People with dry drunk syndrome may be unable or unwilling to recognize and address these issues. As such, they have stopped drinking and are sober, but continue to exhibit the emotions and behaviors of an addict. They might replace drinking with other addictive or self-destructive behaviors and engage in unhealthy habits that emerged during or because of their addiction.

Why dry drunk syndrome is a critical phase in recovery

Dry drunk syndrome typically occurs within the first year of sobriety, although it may not always emerge immediately, and symptoms can begin to emerge later as abstinence continues.

Dry drunk syndrome that is not managed can easily lead to relapse, as underlying issues are not addressed and coping strategies are not learnt. As such, sobriety is only maintained through willpower, which is not enough to maintain abstinence in the face of triggers and temptations.

The stages of relapse begin with the emotional stage, which is characterized by poor self-care and emotional instability. People experiencing dry drunk syndrome are perpetually in this stage, making them vulnerable to relapse if they do not change their behaviors and learn positive coping strategies. ^[5]

Recognizing the signs of dry drunk syndrome can help individuals make positive changes in order to have the best chance of success in their recovery.

How to overcome dry drunk syndrome

Typically, dry drunk syndrome occurs because the individual has not utilized support and treatment when entering sobriety. As such, overcoming dry drunk syndrome can involve: ^[3][5][6]

• Asking for professional help with managing emotional dysregulation, trauma, stress, and triggers. This includes attending therapy, such as cognitive behavioral therapy, to help recognize and adapt harmful behaviors.
• Utilizing support from friends and family.
• Making lifestyle changes, including adapting daily routines, friendship circles, and attitudes to recovery.
• Implementing self-care strategies, including exercise, healthy diet, mindfulness, sleep routines, and relaxation techniques.
• Engaging in hobbies and meaningful activities to develop more enjoyment and fulfillment in life.
• Rebuilding social relationships that have been harmed during addiction.
• Focusing on future goals, such as potential education and employment opportunities.
• Attending support groups.

Supporting a loved one with dry drunk syndrome

Supporting a loved one with dry drunk syndrome can be difficult, and the most appropriate approach to this can vary depending on the relationship with this person. This might include: ^[7]

• Letting them know they can be open and honest with you about their experiences, difficulties, and feelings
• Encouraging them to engage in healthy activities and exercise
• If it is appropriate, you can offer to attend or travel to appointments with them
• Being nonjudgmental and empathetic when speaking with them about their recovery
• Being clear and setting boundaries so you can support them while protecting your own well-being

Conclusion: Recovery beyond sobriety

Alcohol and drug addiction recovery requires more than just abstaining from the substance; it requires emotional, social, and behavioral changes. People who utilize professional support, implement recovery strategies into their lives, and change their lifestyle have the best chance of reaching and maintaining recovery beyond sobriety. ^[5][6]

This can be a challenging and lengthy process, and may include one or more relapses along the way. This means that it is important to be committed to the recovery process and learning from the past to create positive changes. Recognizing the circumstances and emotions that have contributed to drug and alcohol use can be a key factor in recovery and can guide individuals in seeking the most appropriate types of treatments and interventions.