Depression After Drinking: Causes & Coping Tips

Feeling depressed after drinking isn’t uncommon. Even if alcohol is part of a celebration or used in a casual social interaction, waking up after a night of drinking can sometimes result in feelings of depression you don’t quite understand. It might help to learn that there’s science involved that can explain why this happens. 

Alcohol affects brain chemistry levels, potentially altering mood that can lead to depressive emotions. After all, alcohol is a depressant, so while it might temporarily boost your spirits, as the buzz wears off, so can the happiness. 

Research shows a direct link between alcoholism and intense episodes of depression and anxiety — by some estimates, 1 out of 3 alcoholics will experience severe episodes of depression or anxiety. One study even found that in 85 out of 100 people who died by suicide, alcoholism and depression were comorbid (meaning they occur together). 

It’s essential to point out that depression after drinking doesn’t always mean you have an alcohol problem or are an alcoholic. However, a pattern of feeling depressed after drinking can be a warning sign that should be taken seriously. 

Understanding the potential causes of post-drinking depression is the first step. If you’ve ever asked yourself: why do I feel depressed after drinking, read on to learn more about why this might be happening and how you can avoid it in the future. 

Causes of Depression After Drinking

When you enjoy a drink to relax or celebrate a special occasion, alcohol-related depression can be difficult to understand, especially if you’re unsure about the root causes. As said before, you don’t have to have an alcohol dependence or an alcohol addiction to experience the negative emotions brought on by alcohol use. There are several reasons why you might become depressed after drinking. Discover the causes of depression after drinking.

Alcohol impacts your brain chemistry

Even slight alcohol use can alter dopamine and serotonin levels in the brain. These are neurotransmitters that send signals to the body that affect how you feel. When the levels are off, it can negatively impact mood regulation. As a depressant, alcohol consumption can quickly disrupt your delicate hormonal balance, leading to feelings of sadness, hopelessness, or despair. Binge drinking or alcohol dependence can further perpetuate these negative emotions and symptoms. 

Studies show that even a single episode of alcohol exposure can alter serotonin release and interfere with serotonin receptor functioning. Likewise, research also suggests that low doses of alcohol — even just one sip in some cases — can increase dopamine levels in the brain. This can result in a temporary “rewarding effect” that might play a significant role in the desire to consume more or crave alcohol. Because of this, quitting drinking can be hard for some individuals.   

Alcohol causes sleep disturbances

Sleep plays a crucial role in your mental well-being. In fact, the relationship between sleep and depression is quite significant. Poor sleep quality or habits can lead to depressive symptoms, which heavy drinkers might experience more frequently than non-drinkers. 

Yes, alcohol is technically a nervous system depressant that causes sedative effects like sleepiness and feelings of relaxation. For some, heavy drinking before bed can disrupt REM cycles, leading to insomnia. This not only makes it harder to fall or stay asleep but also leaves you feeling less rested and more susceptible to feelings of sadness or despair.

Alcohol is an escape from pre-existing feelings & emotions

Some people use alcohol as an attempt to manage stress or emotional distress. While this unhealthy coping technique might provide temporary relief, it masks deeper issues and can create a vicious cycle of drinking and depression. Hangover depression is also common, which can bring forth a low mood or negative symptoms after a night of excessive drinking.

“Alcohol is both a stimulant and a depressant. Initially, one might feel increased sociability and tamped down faculties, but it ultimately slows down our central nervous system; which if increased over time, alleviates, falsely, our notion of mental stress or feeling worried about life. It is not an uncommon way to numb how we feel, but preferably exercise might impart a healthier coping offering an authentic sense of both clarity and control over emotions.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW

Withdrawal symptoms can affect your mental well-being

A painful hangover isn’t always the only post-drinking aftermath. For someone who excessively or regularly drinks, withdrawal symptoms like anxiety, irritability, sleep disturbances, and mood swings can be expected as alcohol leaves the system. These feelings of unease can contribute to post-drinking depression.

Symptoms of Depression After Drinking

It’s important to recognize symptoms of depression after drinking if you’re concerned that you have more than just the typical “hangover blues.” While there can be an overlap between drinking-related depression and a clinical type of depression, knowing the common signs of post-drinking depression can prevent things from worsening. 

Symptoms of depression after drinking can include:

• Feeling sad or empty 
• Experiencing regret
• Having anxiety or feeling restless
• Becoming irritable over small things
• Being frustrated
• Finding it difficult to make decisions
• Having trouble concentrating 
• Feeling like you’re in a mind fog

Preventing Post-Drinking Depression

Whether you’ve felt depressed after drinking alcohol once, or you’re experiencing depressive symptoms regularly, you can try to ward off the post-drinking blues with the following techniques:

• Moderation: Because drinking too much or too often can disrupt brain chemistry and lead to depressive symptoms, practicing moderation may improve your feelings after a night of drinking.
• Use responsible drinking habits: Beyond moderating how much you drink, maintaining responsible drinking habits can play a significant role in avoiding depression after drinking, too. Remember to eat before you drink and to stay hydrated by alternating alcoholic beverages with water. These simple steps can reduce the impact alcohol has on your future mood.
• Find alternatives to drinking: If you’re struggling with depressive feelings after drinking, sometimes it’s best to avoid alcohol altogether. Try a non-alcoholic alternative like a mocktail, attend a fitness class instead of meeting for drinks, or just hang out with friends when alcohol isn’t involved.
• Self-awareness: Take time to assess your relationship with alcohol. Self-awareness can go a long way in helping you manage your mental health if you’re worried that your alcohol intake is becoming problematic.
• Self-care: Taking care of yourself means recognizing if your drinking impacts your emotions. The next time you drink, pause to see how you feel throughout the night. If you need to, take a walk instead of ordering another drink, or excuse yourself and head home early.

“Cutting back is often more feasible than cold turkey, especially when stress runs high. Sometimes adopting a sober curious perspective can help you adapt to a change that may seem intimidating or ambiguous. Enlist support through professional help or an accountability partner, to launch the journey of self-education and change. A little research to start can aid with emotional awareness and next steps to tackle a lot that may be going on for you including usage, stress and possibly effects on mood.”

– Talkspace therapist Elizabeth Keohan, LCSW-C, LICSW, LCSW