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What Is a Dry Drunk? Signs, Symptoms, and How to Overcome

  • Reviewed by: Dr. Carl Williams, Ph.D., LCADC
  • Modified:
  • Reading Time: 14 minutes
  • Reviewed by: Dr. Carl Williams, Ph.D., LCADC
  • Last Update:
  • Reading Time: 14 minutes

Dry drunk syndrome occurs when individuals stop consuming alcohol but continue to struggle with the emotional and psychological issues that fueled their addiction.

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Alcohol addiction, formally known as AUD (alcohol use disorder), is a mental illness. It is pretty hard for you just to stop drinking if you have an AUD. Some people try to quit drinking alcohol without professional help. They may experience a condition called dry drunk syndrome, often characterized by white knuckling through sobriety without addressing underlying issues that led to their alcohol abuse.

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Dry Drunk Syndrome & the Importance of Recovery

What is Dry Drunk Syndrome?

Alcoholics Anonymous (AA) created the term “dry drunk.” It describes someone who has stopped drinking but still acts and feels like they are drinking.

Quitting alcohol does not automatically solve the emotional and behavioral problems that may have led to the addiction. It’s like you stopped drinking alcohol but haven’t faced the deeper emotional and psychological issues that made you drink. AA uses this term to highlight how important it is to address those deeper issues, not just stop drinking. 

Alcoholics Anonymous (AA)

Alcoholics Anonymous (AA) is a fellowship of individuals who get together to help one another with their drinking problems. Meetings are completely free.

AA is a worldwide group of people who help each other stay sober. They follow a 12-step program that focuses on spirituality and personal growth. The overarching purpose is to provide a safe atmosphere in which people may connect and work towards recovery together.

Dry drunk syndrome shows why treating alcohol and drug use disorders has to be more than just about quitting these substances. It’s about helping the whole person. This means dealing with emotional, psychological, and social issues that affect drug and substance abuse. You can only truly recover and stay well if you work through all those layers, not just the physical side of addiction.

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Denial, Anger, & Emotional Struggles

What Are the Characteristics of a Dry Drunk?

Some people have tried to link dry drunk syndrome with post-acute withdrawal syndrome (PAWS). This syndrome occurs after the initial, acute withdrawal period and could last from a few weeks or months to years. It encompasses a mix of emotional, physiological, and psychological symptoms that may render a sustained recovery much harder. 

The “dry drunk” condition affects people in different ways. Generally, it feels like you have stopped drinking. However, you still hold on to many old patterns and attitudes from when you used alcohol. If you’re dealing with dry drunk syndrome, you might notice some of these signs:

1. Denial of Alcoholism

When someone has dry drunk syndrome, they often focus too much on being sober. They may downplay how serious their past drinking problems were.

They may even refuse to accept that their addiction was a severe problem in the first place. It’s like they don’t see how alcohol affects their lives. They can’t admit that there are still problems hidden below the surface.

If you keep denying that you had a problem, it will be difficult to heal. Telling yourself it wasn’t so bad won’t help either. To fully commit to healing, you need to acknowledge the issue. Until you face those deeper issues, it’s hard to move forward.

2. Anger and Resentment

The dry drunk syndrome is characterized by unresolved sentiments of frustration and bitterness. You may be unhappy or annoyed about previous blunders or how things are right now. This fury can occasionally be directed towards others, such as family members, coworkers, or life in general. Or, you could be holding onto resentment toward yourself for the things you’ve done in the past.

Carrying these weighty feelings can prove challenging, and if not addressed, they can exacerbate your relationships and recovery. It can seriously impede your ability to progress and find serenity in your life.

3. Inability to Manage Emotions

One of the biggest challenges for people with dry drunk syndrome is the inability to handle emotions healthily. Since people often used alcohol to deal with stress, sadness, or anxiety, it’s normal to feel lost now that you’re sober.

Without alcohol to numb or escape those feelings, it can be challenging to figure out how to deal with them. If you haven’t learned new, healthier ways to cope, you may lash out or withdraw.

You might also struggle to manage your emotions. That can create tension in relationships and mess with your overall well-being. Learning how to deal with your feelings in a more balanced way is vital to moving past this stage and building a healthier life.

4. Difficulty Maintaining Relationships

If you’re dealing with dry drunk syndrome, maintaining healthy relationships can be really tough. You might find yourself pushing people away without even realizing it. Maybe you get defensive, shut down, or react in ways that make it hard for others to get close.

The emotional walls you have built can create distance between you and those who care about you. This can leave you feeling alone and misunderstood. 

On top of that, it’s hard to build trust with others when you’re still holding on to past anger or hurt.

If you haven’t dealt with your feelings, it can be hard to connect with others. It’s also tough if you struggle to express your emotions. Building deep connections may be difficult in these situations.

These connections are important for staying grounded in your recovery. Relationships need vulnerability. If you’re not ready to confront what holds you back, it will be hard to be there for the people who matter.

5. Lack of Personal Growth

When you’re stuck in dry drunk syndrome, personal growth can feel out of reach. You’ve stopped drinking, but emotionally and mentally, it might feel like you’re not really moving forward.

You might be going through the motions. However, if you don’t address deeper issues like anger, guilt, or shame, it’s hard to make real progress. It’s easy to feel stuck, like you’re not becoming the person you want to be.

It’s easy to go back into old habits if you don’t focus on emotional healing or confront your prior views. This lack of growth can lead to frustration and a sense of dissatisfaction with your life, even though you’re sober. If you are not trying to change from the inside, you might feel something is missing. This feeling can hold you back from reaching your full potential in recovery.

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Risks of Relapse, Mental Health Decline, & Relationship Strain

What Are the Dangers of Being a Dry Drunk?

The negative effects of dry drunk syndrome often appear slowly. You are more likely to notice them in the first year after stopping alcohol.

Everyone’s experience is unique. However, most people with this condition show signs of mood problems. They also struggle to manage their emotions. And if these early indicators are not managed correctly, they might induce further major concerns, such as:

1. Potential for Relapse

One of the most serious risks of dry drunk syndrome is the possibility of returning to drinking. When you feel unpleasant emotions like tension, anger, or despair, you might want to drink again to feel better.

If you don’t have healthy ways to handle these feelings, cravings can get strong. This makes it easy to fall back into old habits and use alcohol to cope. It’s really important to tackle these deeper issues to break the cycle and stay sober.

2. Negative Impact on Mental Health

Dry drunk syndrome may cause a great deal of unresolved anger, resentment, and emotional instability, all of which can contribute to mental health issues.

If you try to deal with these emotions without a healthy outlet, you may become anxious, depressed, or even disillusioned about life in general.

Constantly dealing with these emotions makes it harder to focus on your recovery and might risk your ability to stay sober in the long run. Ignoring the underlying emotional challenges just adds impediments to an already tough journey.

3. Strained Relationships

The emotional rollercoaster of dry drunk syndrome can take a serious toll on your relationships. When you’re struggling to control your emotions or make real progress, it’s hard for those around you—whether friends, family, or coworkers—to really connect. That disconnect leaves you feeling isolated, even if surrounded by people.

Over time, these strained relationships can worsen negative thought patterns, making you feel worse about yourself. It’s a vicious cycle that can drain your energy, making it harder to heal and, in some cases, increasing the risk of relapse.

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Practical Steps to Move Forward

How to Overcome Dry Drunk Syndrome?

Getting beyond dry drunk syndrome is difficult, but it is entirely doable! The first step is to accept there’s a problem, which is a significant thing. Once you have accepted that you need to do something about your condition, you can then go past this point using a range of methods and approaches. You may start rebuilding your life and laying the foundation for a successful recovery if you have the right mindset.

1. Seek Professional Help

One of the most important steps in tackling dry drunk syndrome is reaching out for professional help. A skilled behavioral and addiction therapist can help you uncover the underlying issues that may be driving your dry drunk behavior—whether that’s unresolved anger, guilt, or something else. In addition to teaching you better-coping mechanisms for stress and emotions, working with an addiction expert can help you avoid relapsing.

Healing the emotional and mental processes that contribute to drinking is more important than simply quitting. You may escape these patterns and lay the groundwork for a long-term recovery with the correct help.

A qualified therapist can give tailored helping hands, guiding you in identifying the underlying issues preventing you from making progress.

Treatment methods such as cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), and dialectical behavioral therapy (DBT) are effective. Family therapy, contingency management, and individual or group therapy also help. These methods can help you recognize negative thought patterns. They can also help you build healthier ways to cope.

These therapies provide the tools to challenge old behaviors, work through emotional struggles, and improve relationships, all of which are key to lasting recovery.

Furthermore, holistic therapies such as meditation, yoga, or art therapy may help treat you as a whole person—emotionally, physically, psychologically, and socially—allowing you to address not only the dry drunk syndrome but also its long-term impacts on your life.

2. Attend Support Groups

One of the best steps you can take to overcome dry drunk syndrome is to join a support group. It’s not just about talking to people who understand—it’s about realizing you’re not in this alone.

When you’re around others who really understand what you’re going through, it helps you feel connected and reminds you that you’re not the only one facing tough times. You can share your thoughts, express your feelings when things get rough, and hear stories from people who have been in your shoes. It’s a supportive environment where you can find strength together.

Support groups also help keep you accountable, which is a game-changer for staying on track. Whether you choose a 12-step program like AA or something else, hearing others’ stories can inspire you. Their encouragement can really motivate you to keep going.

It’s not just about talking—it’s about having a solid support system that’s got your back when things get hard.

They offer emotional support, practical advice, and a sense of community. This can help you deal with the issues behind your dry drunk behaviors. With that kind of support, you’ll be better equipped to stay focused on your recovery and keep making progress.

3. Practice Self-Care and Self-Reflection

Self-care is important for healing your emotions. When you do self-care activities often, it can help lower your stress and make your mental health better. Activities like working out, sleeping well, and meditating are all great ways to keep you balanced and in charge of your feelings.

Even simple relaxation practices can make a big difference in how you feel day-to-day. When you take care of yourself both physically and mentally, you can better handle the ups and downs of recovery.

Taking time for self-reflection is important. You can do this by journaling or thinking about your day.

It helps you understand your emotional triggers better. This type of reflection helps you understand what drives your thoughts and actions. It makes it easier to develop healthier and more positive ways of thinking and reacting.

4. Find Healthy Coping Mechanisms

When dealing with dry drunk syndrome, finding the correct emotional coping skills can make a big impact. It’s important to find new ways to stay grounded. Instead of relying on alcohol or old habits, we should learn to deal with life’s challenges.

Having these coping strategies ready makes tough situations easier. They can also stop you from thinking about drinking. It’s important to learn how to manage your emotions. This helps you stay focused on recovery instead of relapse.

Here are healthy coping mechanisms you can try:

  • Music (it can help you deal with feelings like anger, frustration, or sadness that you might have bottled up during tough times. Making or playing music is a great way for creative people to express their feelings without turning to drugs or alcohol).  
  • Grounding techniques (these can help you stay focused and manage overwhelming thoughts).
  • Breathing exercises (these are great for calming down when you’re feeling angry or upset).   
  • Journaling (this is an excellent way to write down your thoughts and see how you’re improving over time).  
  • Drawing, painting, or pottery (these creative activities can help you relax and concentrate).  
  • Playing solo or team sports (any kind of physical activity can help you let off steam and feel happier).  
  • Gardening (this is a peaceful way to connect with nature).  
  • Home improvement projects (these can be a productive way to channel your energy and feel a sense of achievement).  
  • Spending time with pets (being around animals can provide comfort and help you feel calm).  
  • Cooking or baking (if you enjoy cooking, this can be a fun and mindful way to distract yourself and feel relaxed).  
  • Volunteering (it can give you a sense of purpose and connection).

At first, some of these might not seem as rewarding, but that’s okay. It’s disturbing that early recovery can make everything appear slightly distorted. But stick with it.

In due course, they assist in creating psychological armor, and if something is inadequate, one can try something else. Otherwise, it should aim at building a set of proper behaviors that can be accessed to regain control and avoid relapse.

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Recovery is Possible with Effort, Commitment, & Support

Can Someone Recover from Being a Dry Drunk?

Like many other aspects of life, recovery is a process rather than an end goal. You must understand that being sober differs from being in recovery. It is entirely possible to remain sober while still being a mental mess that needs professional care.

Recovery is a comprehensive process that addresses a condition’s psychological, spiritual, and physiological components. It is not a case of restraint but of full transformation.

1. It Is Possible to Overcome Dry Drunk Syndrome

Yes, if you’ve been dealing with symptoms of dry drunk syndrome, recovery is absolutely possible. It’s about discovering more constructive ways to manage what you’re experiencing. But don’t hesitate to reach out for professional help if you feel you need guidance or support. There’s no shame in seeking direction to overcome it—you don’t have to do it alone. 

2. Recovery Requires Effort and Commitment

Overcoming dry drunk syndrome doesn’t happen overnight. It takes significant work and commitment—both to your rehabilitation and to your growth as a person. You must stay on top of it every day, seek help when you need it, and be open to new ways of thinking and living.

It won’t always be simple, and progress may seem slow at times, but the key thing is to keep going no matter what. Maintain your focus on progress, even if it means taking one step at a time. That endurance is what will carry you through.

3. Continued Support and Self-Care Are Essential

Overcoming dry drunk syndrome is not something you do alone. You need support from those around you. This support can come from family, friends, a therapist, or a support group.

If you’re fortunate enough to have ongoing helping hands, it might make all the difference in keeping on course. It not only provides the necessary understanding, but it also helps to hold you accountable. But here’s the truth: it’s more than just relying on your loved ones or other people.

Your input and commitment to recovery is even more important. It’s about being devoted, not just to the aid you get from others but also to the work you do for yourself. It’s that combo that will propel you onward.

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It can be really tough to deal with dry drunk symptoms and alcohol use disorder, but you don’t have to face it alone. Getting help from professionals can really help you on your path to lasting recovery.

At Rolling Hills Recovery Center, we will be with you every step of the way. You don’t have to struggle by yourself.

Contact us today at 973-606-9170 or fill out our contact form. Our skilled team of alcohol addiction treatment experts is here to help you. We will discuss all the treatment options available at RHRC. Remember, you’re not alone—we’re here to support you.

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Written By:

Geoffrey Andaria

Geoffrey Andaria mental health writer at rolling hills recovery center
Rolling Hills Recovery Center

Mental Health Writer

About Author:

Geoffrey Andaria is an experienced mental health content writer and editor. With a B.A. in English and Journalism, Geoffrey is highly educated in freelance articles and research. Having taken courses on social work, Geoffrey is adamant about providing valuable and educational information to individuals affected by mental health and the disease of addiction.

Medically Reviewed By:

Dr. Carl Williams Ph.D., LCADC

Carl Williams, medical content reviewer at rolling hills recovery center
Rolling Hills Recovery Center

Expert Contributor

About Reviewer:

Dr. Williams presently serves on the board of Directors for two non-profit service organizations. He holds a Master’s degree in Human Services from Lincoln University, Philadelphia, Pa, and a Ph.D. with a concentration in Clinical Psychology from Union Institute and University. In Cincinnati, Ohio. He is licensed to practice addictions counseling in both New Jersey and Connecticut and has a pending application as a practicing Psychologist in New Jersey.

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