Rewiring the Brain After Addiction: What You Should Know

It is undisputed that excessive and continued alcohol consumption negatively impacts the brain.  

It interferes with the neurochemicals of the brain and hijacks our pleasure/reward response. And it rewires the brain so that we believe we are not OK unless we drink in an unhealthy way.

But after you stop drinking… how long does it take for the brain to rewire itself and get back to normal?  

Unfortunately, in some extreme cases of very heavy, chronic alcoholism, the brain never recovers.  

Wernicke-Korsakoff syndrome is a brain condition caused by a severe deficiency of thiamine – a B vitamin that helps your nervous system function and your body convert food into energy. Long term, heavy, chronic drinking can cause this thiamine deficiency. Wernicke-Korsakoff syndrome is also sometimes called “alcoholic dementia.”   

The symptoms include feeling very weak, disoriented, confused, experiencing loss of memory and severe confusion, and with greatly impaired functioning.     

So, in this case the brain never rewires itself back to normal.  

How long does it take the brain to recover from alcohol addiction?

But, thanks to neuroplasticity – the brain’s ability to change and adapt by forming new neural connections – the brain is usually able to recover a great deal of (if not all) its previous functioning.    

How long does this take?   

Recovery time varies and depends on a number of factors, including a person’s age and overall health, and how long they have been drinking and in what quantity.  As well as whether or not they try to recover from alcoholism alone or seek support.

Important notes about post-addiction brain recovery:

• Younger, healthier people are generally going to recover faster.    
• Smoking or a history of smoking can slow down recovery.   
• Lack of physical exercise and an unhealthy diet can also slow recovery time.
• Some prescription medications, such as sleeping pills or anxiety medications like Benzodiazepines, can delay recovery of brain function.    
• Use of cannabis or other drugs can additionally impede the process.

A 2023 study found that, on average, it takes heavy drinkers approximately 7.3 months to recover brain function.¹

Does that mean you should count on full recovery of brain function 7.3 months after you stop drinking? No, because each person is different. And, as noted above, many factors impact recovery time.     

So, if you’ve been sober 7.3 months and don’t feel your brain function is back to normal – don’t panic. 

How PAWS slows down brain function recovery

It’s also possible to have some setbacks which interfere with recovery of brain function.

One possible setback is PAWS (Post Acute Withdrawal Syndrome). This when a person starts to experience symptoms similar to those they experienced during acute withdrawal from alcohol – but this time, they are sober.   

This can happen a few weeks into sobriety or even a few months after a person gets sober. It can be very disconcerting to be working hard to stay sober and have PAWS symptoms happen.  

PAWS symptoms can include:

• Trouble sleeping
• Irritability 
• Anxiety
• Confusion
• Memory troubles
• Low mood   

The best way to handle PAWS? Educate yourself about it and use your coping tools, self-care strategies and support system to help deal with the symptoms.   

And try to be patient with yourself and remind yourself, “This too shall pass.”

A relapse on alcohol is another setback which could slow down brain recovery time. So, it’s important to do everything you can to maintain your sobriety.    You can, for example, begin exploring various apps to support sober living, which can provide motivation, track your progress, and connect you with a supportive community.

This can include completing a substance use treatment program, going to 12-step meetings, developing and utilizing a sober support network, and developing and implementing healthy coping tools.    

It’s also helpful to find ways to hold yourself accountable, such as telling your friends and family you are sober and using tools like BACtrack View to give yourself regular breathalyzer tests.

How to speed up brain function recovery

There are some things you can do which can help speed up the rewiring of your brain after addiction.

5 tips for getting your brain back on track:

1. Exercise. Regular physical activity can be very helpful. First, check with your medical provider to make sure you are ready for exercise. Try for at least 30 minutes, three times per week minimum to start.   
   
   Again, be patient with yourself. Start from where you’re at. Walking can be a good starting point.
      
2. Adopt a healthier diet – and healthier habits. Eating a healthy diet can also be helpful. Check with your doctor to find out the best diet choices for you. Get bloodwork done to check for any deficiencies, such as thiamine. If you’re a smoker, work on cutting back and eventually quitting. 
   
   Also, Try to get plenty of rest and avoid unnecessary stress.
   
3. Stimulate your mind. Read books. Learning a new language. Start a new hobby. Interact with people you find interesting – and expose yourself to new experiences. Get out and visit places in your town you haven’t been to. Begin volunteering. Challenge yourself: Do more puzzles, play chess, join a local Scrabble club or get out the board games. These are all great forms of mental stimulation.   
   
   As hard as it may be, avoid spending too much time on social media or staring at the TV.   
   
4. Develop coping tools. Try practices like breathing exercises, meditation and yoga. All of these can help you develop new, healthy neural pathways in your brain.  
   
5. Get outside support. Being involved in a 12-step program like Alcoholics Anonymous, a substance abuse treatment program, or going to therapy can foster new thinking patterns.
   
   Developing spiritual beliefs and practices, and using your support system, may additionally be helpful. These healthy new behaviors can help rewire your brain in a positive way.
   
   Furthermore, be sure to avoid isolating yourself – reach out to people you enjoy being around and who support your sobriety goals. But avoid people who are part of your old drinking lifestyle.  

Once you start developing a new, healthier lifestyle – with healthier thinking patterns and habits – you’ll enable your brain’s functioning to recover in the process.