What the heck is a “dry drunk?” The term itself sounds like an oxymoron, after all. Maybe you heard about it recently and started Googling. As you’ve done your own research, perhaps you can relate to its symptoms. In the journey of trying to get sober, dry drunk syndrome can be a very real struggle. So what exactly is the meaning of dry drunk in recovery, and what can you do if you may be experiencing dry drunkenness yourself?
What is a Dry Drunk?
Originally coined by Alcoholics Anonymous (AA) way back in the day, the definition of dry drunk refers to someone who is no longer consuming alcohol but is still living like they’re an alcoholic. That means you’re still experiencing many of the behavioral and emotional symptoms of alcoholism. Simply put, you may be “dry” or abstinent from alcohol, but you remain symbolically “drunk” by living an alcoholic life, according to Encyclopedia of Substance Abuse Prevention, Treatment, & Recovery. You’re essentially a dry or sober alcoholic.
So how can you be abstinent from alcohol but still live like an alcoholic? To answer this question properly, you need to realize the nature of addiction itself. On the surface, it may seem like addiction is all about learning to be more self-disciplined and changing your behaviors for the better. If you want to overcome alcoholism, you just need to stop drinking, you may think. While part of getting sober is changing your behaviors and stopping any substance abuse, this linear line of thinking misses the bigger point.
Overcoming addiction (and specifically alcohol addiction) is about more than just behavior modification. That’s because underneath all the drinking or drug use is a deeper struggle, one often rooted in trauma. Many people who’ve experienced trauma in their pasts — even from adverse childhood experiences (ACEs) decades ago — will continue to suffer from its lingering effects if their trauma remains untreated. Soon, it gets all too easy to self-medicate your trauma with substances like drugs or alcohol, which over time leads to addiction.
In order to heal from your addiction, you need to address the internal, underlying root causes (such as your past trauma) that drove you into addiction in the first place. That’s why we view addiction recovery as an “inside job” here at Discovery Place. However, if you’re trying to quit alcohol on your own or don’t take professional treatment seriously, you can continue to struggle with dry drunk syndrome as the root causes of your addiction are left untreated. And being a dry drunk unfortunately puts your whole recovery at risk.
The Harmful Impact of Dry Drunkenness on Your Recovery
Struggling with dry drunkenness is actually a fairly common experience along the recovery journey. According to a study by the American Journal of Psychiatry, a majority of alcoholics who have maintained sobriety over a long period of time have struggled with dry drunkenness at some point in recovery. In fact, dry drunk syndrome typically occurs within the first year of sobriety, even during the first few months. But what does being a dry drunk or dry alcoholic actually look like? Some of the common signs and symptoms of dry drunk syndrome may include:
- A superior or self-centered mindset: You may see yourself as different, believing the rules don’t apply to you. This may lead to self-pity, feeling superior to others, or seeing yourself as the victim.
- Negativity: You may have a pessimistic, negative view of the world, becoming overly critical or judgmental of yourself or others. As a result, you become angry, bitter, or resentful about your recovery.
- Impulsivity: It’s common to struggle with poor impulse control as a dry drunk, leading you to become impatient with your recovery progress, seek immediate gratification, or take action without considering the consequences.
- Isolation: As your struggles increase, you can begin to socially withdraw from friends, family, and your support network, resulting in self-isolation and loneliness.
- Romanticizing past drinking: You may selectively remember only the positive aspects of your past substance abuse — called euphoric recall — leading you to view drinking as the “good old days” or even see it as a way to bring back joy or pleasure.
From a science perspective, dry drunkenness is often considered part of the effects of post-acute withdrawal syndrome (PAWS). According to the UW School of Medicine and Public Health, PAWS is a group of symptoms that can occur a few days or a week after you stop drinking alcohol, once acute alcohol withdrawal ends. Symptoms of PAWS may last for weeks or months and may be more severe if you’ve engaged in prolonged, heavy drinking. PAWs symptoms can include:
- Anxiety
- Low energy
- Strange dreams or difficulty sleeping
- Trouble concentrating or making decisions
- Emotional outbursts
- Dizziness
- Memory problems
- Poor stress management
- Delayed reflexes or balance issues
As these symptoms add up over time, they can leave you vulnerable to relapse. And without continued support, accountability, or recovery treatment, your relapse can bring you fully back into alcohol addiction. Additionally, dry drunk syndrome is also connected to depression, shares the Encyclopedia of Substance Abuse Prevention, Treatment & Recovery, making your recovery journey all the more complicated.
Surface-Level Change: Why People May Become Abstinent From Alcohol
There are many reasons why you may want to quit drinking. While some are legitimate and based on the best of intentions, others are sometimes pursued due to shifting trends or culture, perhaps done without understanding what’s actually required to achieve long-term sobriety. Trying to quit on your own may lead you to stop drinking in the short run, but you may struggle with dry drunkenness as a consequence. Some of the popular reasons you could want to become abstinent from alcohol today — yet unfortunately may just generate surface-level change — include:
Dry January
In 2023, 15% of US adults pledged to practice Dry January, according to Time. Dry January is a month-long commitment to take a break from alcohol at the start of the year. This is a response to society’s rising awareness of both the health problems that alcohol causes and increasing alcohol consumption in general.
Straight Edge
Straight Edge, often abbreviated as “sXe,” is a punk subculture based on the central tenets of abstaining from drugs, tobacco, and alcohol, according to Grinnell College. As an act of rebellion against mainstream societal forces, straight edgers view an alcohol-free life as a means to generate meaningful resistance.
Sober Curiosity
According to the American Psychological Association, a growing number of adults today are “sober curious,” which means they’re interested in cutting back on alcohol without pursuing full abstinence. Their motivations are often based on mental, physical, or financial health, or as an act of solidarity with other family members who struggle with substance abuse.
To the Dry Alcoholic: Get Healthy, Not Just Sober
Living as a sober alcoholic or dry drunk is in a way like staying in a marriage without ever working on your relationship: celebrating a milestone anniversary isn’t as meaningful as it would be for the couple who put in the work to be healthy and happy together. Sure, you may be abstinent from alcohol, but you’re not really experiencing the true benefits of being sober, such as:
- Increased confidence
- Meaningful relationships
- Healthy coping strategies
- A positive overall well-being
- An improved quality of life
The leaders of AA knew this, which is why they came up with “dry drunk” in the first place. In AA, working through the 12 Steps and achieving spiritual transformation is the ultimate goal, not just becoming abstinent from alcohol. While completing the first step of Alcoholics Anonymous is important, you really need to complete all 12 Steps to get the results you really want. That means doing the internal work required in recovery so that drinking is no longer necessary. You’ve got to get healthy, not just sober. Otherwise, your surface-level sobriety continues to drag you into dry drunkenness, and you miss out on both the true spiritual awakening and worthy life you deserve.
You Might Be a Dry Drunk If…
So, are you a dry drunk? If reading this article has you concerned, here are some questions you can ask yourself about your current recovery experience:
- Do you feel like the victim in your recovery journey?
- Are you jealous of others who are sober?
- Are you mad at the people who helped you stop drinking?
- Are you feeling unsatisfied or struggling with mood swings?
- Are you blaming others for your sobriety challenges?
- Are you downplaying the severity of your past alcoholism?
- Are you feeling complacent about or no longer pursuing your recovery goals?
- Are you questioning the purpose of sobriety?
How to Get Help for Dry Drunk Syndrome
If you think you might be a dry drunk, what should you do next? While you’ve had success getting abstinent from alcohol, it’s clear that the internal work of recovery still has to be done. You need to partner with a professional treatment program to address your alcoholism’s root causes.
At Discovery Place in Burns, TN, our alcohol rehab programs provide a different experience than conventional treatment centers. Led by Recovery Guides who’ve completed the program themselves, we take you on a spiritual journey through the 12 Steps so you can become “unthirsty,” achieve long-term sobriety, and pursue a life of meaning and purpose. Contact our team now to learn more about our addiction treatment programs.ritual journey. If you’re ready to finally get sober and reclaim your life, contact our team today.
