Alcohol Mood Swings Next Day is a Real Trouble
You had a wonderful evening over a few drinks. Perhaps you were in a better mood than you’ve ever been. But when you wake up in the morning, you realize that the high mood you had already vanished, and all you have left from this amazing night is a stabbing headache and fatigue. Alcohol mood swings next day are pretty common and may be quite troublesome.
Although alcohol can boost your mood and make you more relaxed at first, when it loses its effect on the body, it can leave you alone with mood swings. Particularly prominent symptoms include low mood, irritability, intolerance, increased anxiety, and depression. Every individual experiences these symptoms differently. If you are one of the lucky few, you may not even notice any change in your mood.
The symptoms might vary depending on the amount of alcohol consumed. Although moderate alcohol consumption is generally considered safe, for some people, one drink can be enough to disrupt their emotional functions. Especially people who are prone to anxiety and depression might experience these more intensely.
In this article, we will explore the biological mechanisms behind alcohol-induced mood swings and learn 10 ways to cope with them.
The Science Behind The Alcohol-Induced Mood Swings
1. Alcohol Changes Brain Chemistry by Acting as a Depressant
Alcohol is a depressant, which means that it slows down the central nervous system, leading to a decrease in your alertness, balance, and ability to think.
Alcohol enhances the activity of the neurotransmitter gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter, which reduces brain activity significantly. This can cause feelings of calm and relaxation, leading to increased socialization and decreased anxiety. In fact, alcohol acts on GABA in the same way as benzodiazepines which are prescribed for their sedative effect in the treatment of anxiety disorders. However, overstimulation of GABA receptors might cause desensitization of receptors and disrupt the normal function of GABA, leading to increased anxiety, and restlessness the next day after consuming alcohol.
Moreover, the activity of glutamate, which is the primary excitatory neurotransmitter, is inhibited while drinking. In response to this, an adjustment in the brain is made to increase the amount of glutamate in order to maintain a balance. However, when alcohol is kicked out of the system, higher levels of glutamate than usual become present, causing agitation and irritability.
When under the influence of alcohol, your brain produces more of the so-called happy neurotransmitters serotonin and dopamine, which regulate mood and motivation, respectively. It is the boost in these neurotransmitters that makes you feel so happy and good the night you drink. However, the next day, serotonin and dopamine release are suppressed, leading to impairment of their normal functions. The deficiency of these chemicals might be the reason why you feel down, anxious, and depressed the next morning.
2. Activation of the Reward System
Alcohol activates the brain’s reward system, which can lead to positive mood changes during consumption but negative mood swings the next day. The reward system is responsible for reinforcing behaviors that are pleasurable, such as eating or socializing. When we drink, we might feel happy and rewarded. However, when the alcohol wears off, the brain is left craving that reward, which can lead to negative mood swings.
3. Impaired Prefrontal Cortex Function
Alcohol can impair the prefrontal cortex, the part of the brain responsible for decision-making, planning, and emotion regulation. You probably realize how easy it is to make impulsive decisions that you’ll regret the next day. This is due to a slowing of activity in the prefrontal cortex during drinking. The next day, when its activity returns to normal, you might feel regretful or ashamed of your actions, which gives rise to overthinking and mood swings.
4. Inflammation
Inflammation is the body’s defense response to injury or infection, and it can cause swelling and pain. Alcohol consumption promotes neural inflammation. Activation of the immune system in the brain might cause depressive-like symptoms. Also, it might lead to mood swings, anxiety, and cognitive impairment.
5. Sleep Disruption
While drinking might make us feel drowsy and help us fall asleep faster, it disrupts the quality of sleep we get. A study found that participants who consumed alcohol spent less time both in total sleep and in R.E.M. sleep than those who did not consume alcohol. Indeed, sleep deprivation causes negative mood symptoms like elevated stress levels, decreased resilience, and increased mood swings. Poor quality sleep might be the reason why you wake up feeling tired, groggy, and irritable the next morning after a drinking night.
6. Hormonal Changes
Alcohol can affect the production of hormones such as cortisol, which is the primary stress hormone that acts on the hypothalamic-pituitary-adrenal, or HPA axis. Regular alcohol consumption may cause elevated cortisol levels and an overactivated HPA axis, resulting in poor stress regulation. This may explain why you experience negative emotions more intensely and find it difficult to cope with them.
7. Genetic Predisposition
Genetic factors can influence an individual’s susceptibility to mood swings induced by alcohol. Some individuals may be more prone to experiencing mood swings after drinking due to genetic factors that affect how their brains process alcohol. For example, variations in genes that affect the metabolism of alcohol can impact how quickly the body eliminates it from the system, which can affect mood swings. Additionally, genetics can play a role in how an individual responds to stress and emotional stimuli, which can also impact mood swings.
Now that we know how alcohol puts us in a low mood, it’s time to get out of it! Follow these 10 tips to prevent mood swings after a night of drinking!
10 Tips to Cope with Alcohol-Induced Mood Swings
- Hydrate. Drinking plenty of water before, during, and after drinking alcohol can help reduce the severity of mood swings the next day. This is because alcohol can dehydrate the body, leading to fatigue, headaches, and irritability. Drinking water helps replenish lost fluids, which can help the brain and body function optimally.
- Get enough sleep. Getting enough restful sleep can help alleviate the negative effects of alcohol on mood swings. Sleep is crucial for brain health and emotional regulation. However, we tend to sleep poorly and less after a long night, so prioritizing your sleep can save the day by maintaining the normal functions of the brain and body.
- Avoid excessive alcohol consumption. The best way to manage alcohol mood swings is to limit your alcohol intake. The more you drink, the more severe your hangover will be. I know it might be difficult to say no to the next drink when you are already drunk. In that case, try to visualize your past hangover experiences and how you felt at those moments. This might help to stick to a moderate amount of alcohol.
- Eat balanced meals before and after drinking. Eating a balanced meal before drinking alcohol can help to slow down the absorption of alcohol in your body. This can help to reduce the severity of alcohol mood swings and hangover symptoms the next day. Make sure to include foods high in protein and healthy fats to help slow down the absorption of alcohol.
What you eat the day after drinking alcohol may also help to reduce the negative mood symptoms you experience. There are some foods rich in tryptophan, known as serotonin boosters, such as eggs, cheese, turkey, pineapple, tofu, nuts, and seeds. Consuming these foods along with complex carbohydrates might help balance your serotonin levels, improving your mood. - Practice stress-reducing activities. Engaging in activities like meditation, yoga, or deep breathing can help reduce stress and anxiety levels. Meditation might improve the functions of GABA, serotonin, and dopamine, creating a balance in the brain chemicals. Stress can exacerbate mood swings, leading to feelings of irritability, anger, and frustration. Practicing stress-reducing activities can help regulate the HPA axis, leading to improved mood and emotional well-being.
- Exercise. Probably you feel tired after a drinking session and don’t want to leave the bed. But moving your body is what you need to boost your mood! Exercise promotes the release of endorphins, which are natural mood-boosting chemicals in the brain. Also, it stimulates the release of serotonin and dopamine. Thus, it is highly efficient when it comes to elevating your mood and reducing the negative effects of alcohol-induced mood swings. The good news is that you don’t have to do heavy trainings to benefit from these positive effects of exercise. If you feel so tired you can take a light walk.
- Avoid caffeine. Caffeine can exacerbate anxiety and other mood disorders, so it’s best to avoid it if you’re experiencing alcohol mood swings the next day. Instead, try to prefer non-caffeinated beverages like water or herbal tea.
- Listen to music. Listening to music is one of the easiest ways to lift your mood. It triggers dopamine and serotonin release, helping you regain your neurotransmitter balance. Its effects are more prominent if you engage with a song you enjoy. A hangover morning is a great time to shuffle your favorite playlists!
- Understand your feelings. The first step to helping yourself is to understand what you’re going through. You may have woken up to a day feeling tired, exhausted, and miserable. Remember that it’s all temporary and it is okay to feel down sometimes! Give yourself time to allow your brain and body to return to normal functioning and optimize this process by following the given tips.
- Seek professional help. If mood swings persist and interfere with daily life, taking a break from alcohol and seeing if there are any improvements might be the first step to take. If this is difficult for you or if the mood swings persist even months after the last alcohol consumption, then seeking professional help from a mental health provider can be beneficial. Mental health providers can offer evidence-based treatments, such as cognitive-behavioral therapy or medication, to help manage mood swings and their negative effects.
Take Away
The mood swings that result from alcohol consumption can be quite challenging and frustrating. Knowing the reasons behind it is the first step to healing. The most important and useful recommendation is to limit alcohol as much as possible. You can choose drinks with a low alcohol content and try adding plenty of sparkling water to your drink. Remember to avoid sugary drinks as they speed up the absorption of alcohol into the bloodstream.
Alcohol-related mood swings might be a real threat to your mental health. Don’t underestimate its effects and start prioritizing yourself! By taking care of your brain and body, you can reduce the negative effects of alcohol on your mood and enjoy a healthier, happier life!
Featured Photo by Adam Wilson on Unsplash
Very good written article. It will be helpful to anybody who utilizes it, as well as myself. Keep doing what you are doing – can’r wait to read more posts.