<< Back

Trying Dry January? Your Mental Health Might Thank You

January 02, 2026

If you’re giving dry January a try this year, you’re in good company. But there might be more to it than the physical health benefits – taking a break from drinking alcohol is good for your mental health, too.

“Alcohol’s impact on mood and emotional regulation often develops gradually,” says J. Craig Allen, MD, vice president of addiction services for Hartford HealthCare and medical director of Rushford. “It can alter your brain chemistry long before you identify what you’re feeling as anxiety or depression. The connection isn’t always obvious, but it’s real.”

Here are five ways alcohol may be affecting your mental health.

1. It can increase anxiety

Drinking to take the edge off? It might be doing more harm than good.

“Alcohol changes the way your brain’s chemistry works,” Dr. Allen says. “In the beginning, it boosts calming and feel-good chemicals — GABA for relaxation, and dopamine and endorphins that create a sense of happiness or even mild euphoria.”

But those effects don’t last.

“As your blood alcohol level drops, the brain often swings too far in the opposite direction while trying to regain balance,” Dr. Allen says. “The calming signals fade, and the ‘speed-up’ signals take over.”

This can last anywhere from a few hours to several days, depending on the pattern and duration of drinking. During this process, you might notice heightened anxiety, irritability, restlessness, racing thoughts or a sense of internal tension – even if you only had one or two drinks.

> Related: Stress or Anxiety: How to Tell the Difference — and What to Do About It

2. It disrupts sleep

You might feel sleepy after a glass of wine, but the quality of your sleep takes the hit.

“Alcohol suppresses REM sleep, which is crucial for memory consolidation, emotional processing and simply unwinding from the day,” says Dr. Allen. “When your REM sleep is fragmented like that, you won’t wake up feeling refreshed, even if you fall asleep quickly or seem to sleep through the night.”

Poor sleep is closely linked to higher stress, mood swings, difficulty concentrating and reduced cognitive and emotional resilience. Even moderate drinking can interfere with the brain’s restorative process throughout the night.

> Related: 6 Signs You Might Be Drinking Too Much

3. It can make you feel down

Even moderate drinking can shift the balance of neurotransmitters like serotonin and dopamine, which regulate your mood.

“Regular or heavy drinking throws off the brain’s natural balance,” Dr. Allen cautions. “Alcohol gives you a rush of dopamine and other ‘feel-good’ chemicals, but when that surge fades, your brain can become less responsive to normal levels of dopamine.”

That means everyday activities suddenly won’t feel as rewarding, motivation drops, and suddenly, you might find yourself feeling down or depressed.

“Over time, that can worsen underlying mood issues, or even trigger a depressive episode,” he adds.

Many people don’t realize the connection until they cut back and are surprised by how much better they feel, both mentally and emotionally.

4. It makes stress harder to manage

While alcohol may feel like a quick escape, it can weaken your long-term ability to cope.

“When you regularly use alcohol to manage stress, you don’t give yourself the chance to use healthier coping methods like exercise, mindfulness or connection with others,” Dr. Allen says.

And on top of that, regular drinking ramps up the brain’s anxiety producing signals.

“As a result, normal daily stress can start to feel bigger and harder to handle,” he notes.

Even a short break can help reset your stress response and restore healthier coping patterns.

> Related: Stressed Out? Why Running Might Be the Reset You Need

5. It can mask early mental health symptoms

It can sometimes become the buffer between you and emotions you don’t want to face.

“Alcohol can temporarily numb discomfort, but it also hides symptoms that would otherwise prompt someone to seek help,” Dr. Allen notes.

Mood changes, irritability, trouble sleeping or losing interest in things you enjoy can all be early signals.

> Related: Is Moderate Drinking Actually Good for My Health?

Start the year with a clearer mind

You don’t need to quit drinking forever to see benefits. Many people see improvements in mood regulation, energy, focus and sleep quality within just a few weeks of reduced alcohol consumption.

“Even small reductions can produce measurable gains,” Dr. Allen says. “It gives your brain a chance to rebalance, and you’ll also see improvements in your sleep and response to stress.”

If something feels off, or you’re curious how alcohol might be affecting you, experimenting with an alcohol-free month can offer some clarity.

“Pay attention to the changes you feel, especially in terms of your mood, sleep and overall ability to function,” Dr. Allen says. “Your body and mind will often tell you more than you expect.”