Sobriety and depression: What you need to know

If you’re reconsidering your relationship with alcohol, you’re not alone. Many people use alcohol in unhealthy or harmful ways. A 2023 survey found that 28.9 million people ages 12 and older in the U.S. had alcohol use disorder (AUD) in the past year.

The road to healing is often paved with unknowns that can make the prospect of achieving sobriety seem daunting. For example, some people wonder if they’ll experience depression if they quit drinking. And if that’s the case, wouldn’t they just be trading one problem for another? 

No one likes the idea of their mood or mental health declining. But what’s important to know is that, while depression after quitting alcohol is possible, it doesn’t have to last forever. With the right support, you can manage your mental health as you work toward healing.

Why do you feel depressed after giving up drinking?

People can become experience depressive symptoms after giving up alcohol for many reasons, including:

• Brain changes: Just as substance use can change the brain, abstaining from substances can also lead to changes in brain function. This is thanks to something called neuroplasticity. As you abstain from alcohol, your brain may repair itself in ways that shift how you think, feel, and behave. This can cause temporary changes in mood.
• Relationships: If drinking was a major part of your social life, your relationship dynamics may change when you abstain. You may no longer want to take part in the same activities or go to the same places. This can lead to feelings of isolation that can lead to depression.
• Emotional vulnerability: There’s a saying that drinking alcohol is a way of “drowning your sorrows.” This points to the fact that many people use alcohol to numb uncomfortable emotions. So when you stop drinking, you may need to confront some suppressed feelings, and this can affect your mood.
• Sleep problems: When you stop drinking, you may be more likely to experience sleep disturbances like insomnia. A lack of rest can take a toll on your mood and may make you more likely to experience depression.

Remember, though, that these challenges are often temporary. With the right support, you can navigate your journey toward healing. As your brain and body adjust, many people find that their mood improves and their emotional resilience strengthens over time.

How long does depression last after quitting alcohol?

Depending on your alcohol use habits, you may go through a period of withdrawal after you stop drinking. During this time, you may experience a range of painful or unpleasant physical symptoms. But your mind can be affected too. Depression, anxiety, and mood swings can all occur during alcohol withdrawal. 

However, if your depressive symptoms continue beyond four weeks of sobriety, you may meet the criteria for co-occurring major depressive disorder (MDD). In that case, seeking additional support can empower you to manage your mental health effectively and pave the way for a brighter, healthier future.

Overcoming depression in your sobriety journey

Throughout recovery, relapse is incredibly common. But if you’re tempted to resume drinking as a way to cope with withdrawal symptoms, keep in mind that alcohol can increase your risk of depression. If you struggle to control your drinking, one of the best long-term strategies for keeping your mental health strong is to maintain your sobriety. 

In addition, if you’re experiencing depression while trying to abstain from alcohol, you must address both of these concerns at the same time for the best possible outcome. A provider who specializes in treating substance use issues and co-occurring mood disorders can help simplify this process and ensure that you get the right care for your needs.  

Your therapist may use elements of cognitive behavioral therapy (CBT) or other types of evidence-based therapies to help balance your mood and strengthen your commitment to sobriety. Additionally, medication is sometimes used to treat co-occurring depression and AUD. If medication is considered, you can work with your prescriber to determine the best options for your needs.

Throughout your recovery journey, it’s important to stay in close contact with your providers. But there are also some things you can do on your own to strengthen your well-being and support your sobriety.

• Take good care of your body. Tending to your physical well-being by getting adequate rest, eating a balanced diet, and making time for exercise can help you build resilience during this time.
• Strengthen your support network. If you’ve been spending more time alone lately, reach out to someone you trust. Talking to someone about how you’re feeling and what you’re going through can help you feel less isolated. 
• Make a relapse prevention plan. Relapse is a part of recovery for most people, and it doesn’t make you a failure. Consider what you can do to prevent relapse, but remember that what’s most important is how you respond to one.
• Join a support group. Groups like Alcoholics Anonymous (AA) have helped many people achieve recovery. Knowing that you’re not alone and spending time with others who know what you’re going through can be a great source of support.
• Establish a routine. Developing a structured daily routine can provide stability and predictability, which can be beneficial during recovery. It helps create a sense of normalcy and can reduce feelings of chaos.
• Set realistic goals. Setting small, achievable goals can help people feel a sense of accomplishment and purpose. This can be particularly motivating during recovery when progress may feel slow.
• Practice self-compassion. Remember, overcoming depression and AUD may take some time. So try to be patient with yourself amid the ups and downs and honor even the smallest wins. While recovery won’t happen overnight, you can take the first step today by asking for help.

Find care with Rula

Alcohol use disorder (AUD) and depression often occur together. While this can make the treatment process a bit more complex, recovery is possible. With the right support, you can improve your mood, gain hope for the future, and achieve lasting sobriety. 

At Rula, we believe that everyone deserves access to affordable mental healthcare. No matter the condition(s) you’re living with, you can use our therapist-matching program to find an in-network provider you can meet with via a convenient virtual appointment. Whether you need individual therapy, medication management services, or both, we can connect you to the specialized care you deserve in just a few clicks.

Get started with Rula today