Blackout Drunk Embarrassed: Is It Normal & What to Do About It?

What Does it Mean to Be Blackout Drunk?

While alcohol intake is frequently associated with social gatherings and relaxation, it can negatively impact cognitive function, particularly memory formation. When alcohol enters the bloodstream, it disrupts the delicate balance of neurotransmitters or chemical messengers in the brain. The hippocampus, a critical brain area responsible for encoding and storing new memories, is primarily targeted by this disruption.¹

The hippocampus, commonly referred to as the brain’s memory indexer, is critical in consolidating short-term experiences into long-term memories. The interference of alcohol with the normal functioning of the hippocampus impairs the creation of these new memories, resulting in gaps in recollection. This is referred to as alcohol-induced amnesia, often known as blackout drinking.¹

Individuals may continue interacting with their environment, engaging in discussions, and behaving during a blackout, but their brains cannot produce enduring memories of these experiences.¹

Shame & Guilt After Blackout Drinking

The aftermath of a blackout drinking episode often extends far beyond the fleeting memories of the night itself. A pervasive sense of shame and guilt can linger, casting a long shadow over one’s emotional well-being. These feelings arise from a complex interplay of factors such as loss of control, perceived transgressions, and internalized judgment.

For example, the lack of recollection and loss of control of one’s actions during the blackout period fuels anxieties about potential transgressions, resulting in shame and embarrassment. Moreover, the inability to fully recall the events further amplifies these negative emotions. The lack of closure and clarity creates a fertile ground for rumination, self-blame, and negative self-talk, perpetuating the cycle of shame and guilt.

Is Blackout Drunk Embarrassment Normal?

Yes, it is normal to feel embarrassed after experiencing a blackout while drinking. Studies² show that shame and guilt are common emotional responses to the aftermath of alcohol consumption that may lead to blackouts or not. Excessive drinking leads to a temporary loss of inhibition control and, when accompanied by blackouts, a loss of memory.

Even without clear memories, piecing together fragments of information or witnessing the reactions of others can make individuals suspect they acted in ways that violated their values or societal norms. This dissonance between perceived behavior and core beliefs can further exacerbate feelings of embarrassment.

How to Address Blackout Drunk Embarrassment

Addressing blackout drunk embarrassment takes time and self-compassion. By acknowledging your feelings, taking accountability, seeking support, and prioritizing your well-being, you can move forward with self-forgiveness and build a healthier relationship with yourself and alcohol.

Things you can do to address a blackout include:

 1. Apologizing After Getting Too Drunk

Making amends after getting too drunk requires genuine intention, open communication, and concrete actions. The first step is to set up a face-to-face meeting or a heartfelt phone call and openly acknowledge the hurt you might have caused, followed by specific and sincere apologies. During this encounter, clearly state your commitment to learning and growing and express your desire to earn their trust.

It is important to remember that a genuine apology requires words and consistent actions reflecting your commitment to change. With time, effort, and compassionate intention, you can mend relationships and rebuild trust after a lapse in judgment.

 2. Look At Your Activity On Your Phone

Reviewing your activity on your phone can offer valuable insights into past events. By examining your past communications, actions, and interactions, you can better understand what transpired, improving your understanding of the blackout drunk event.

3. Take Accountability

In the aftermath of blacking out due to alcohol, taking accountability emerges as a vital step towards healing and personal growth. While the lack of memory surrounding the event may tempt you to disengage, owning your actions remains crucial in repairing relationships, promoting self-awareness, and preventing future incidents.

Despite the lack of complete memory, accountability for blacked-out actions signifies a commitment to personal growth and responsible behavior. It’s crucial to healing, restoring relationships, and building a stronger future.

4. Thank Anyone Who Helped You While Blacked Out

Following an alcohol-induced blackout, expressing sincere thanks to those who helped you during that vulnerable time emerges as an essential act of appreciation. It demonstrates your gratitude for their care, support, and understanding when you could not care for yourself.

Verbalizing your gratitude conveys your appreciation and strengthens your bonds with those who helped you. It shows them that you value their assistance and recognize their actions’ impact on your well-being. Additionally, acknowledging their support encourages others to offer help in the future, fostering a sense of community and mutual care.

How Can Blackout Drunk Embarrassment Be Avoided?

Blackout drinking often leads to embarrassing situations, creating lasting feelings of shame and regret. While the past cannot be altered, you can take control of the future by implementing proactive strategies to prevent future blackouts and the associated embarrassment. It’s a journey towards self-awareness, responsible drinking habits, and prioritizing your well-being.

Here are some ways blackout drunk embarrassment can be avoided:

 Know Your Limits

Knowing your limits is the cornerstone of safe and responsible drinking. By understanding how alcohol affects your body and mind, you can establish personal boundaries and avoid exceeding your tolerance, preventing the potential for a blackout and the associated embarrassment.

By setting clear boundaries and actively managing alcohol intake, you empower yourself to avoid blackout situations. Remember, self-awareness,  responsible drinking habits, and prioritizing your well-being are crucial to enjoying social gatherings without falling into dangerous territory.

 Safe Drinking Practices

While setting boundaries is crucial, implementing specific practices during alcohol consumption further reduces your risk of blackouts. These simple strategies help you pace yourself, stay hydrated, and maintain your well-being, minimizing the likelihood of unwanted consequences.

For example, sipping your drinks mindfully, consuming water between every alcoholic drink,  and eating a healthy meal before drinking occasions will allow your body to metabolize the alcohol more efficiently, in addition to providing you with valuable nutrients that help you stay energized.

Forgive Yourself

Remember, blackouts happen. Holding onto guilt and self-blame will only prolong your suffering. Practice self-compassion and forgiveness, understanding that you deserve kindness and understanding, just like anyone else.

Prioritize Well-being

Engage in activities that promote self-care, such as exercising, eating healthy, and getting enough sleep. These practices can improve mood, reduce stress, and enhance emotional resilience.

Is Blackout Drinking a Sign Of Alcoholism?

While blacking out can be a symptom of alcohol use disorder, it’s not necessarily a definitive indicator. Other factors like individual physiology, rapid consumption, or medication interactions can contribute to blackouts. However, experiencing even one blackout warrants concern and prompts self-reflection.

Consider your overall relationship with alcohol. Do you find yourself regularly exceeding your limits or craving alcohol despite adverse consequences? Are you unable to control your drinking or neglecting essential responsibilities due to alcohol? If you identify with these patterns, seeking professional guidance to assess your drinking habits and explore potential solutions is recommended.

Treatment Options For Alcohol Abuse

Overcoming alcohol abuse requires self-compassion, courage, and commitment. Fortunately, a range of treatment options are available to help individuals achieve sobriety and reclaim control of their lives. From individual therapy and group counseling to medication and support groups, these options cater to diverse needs and provide a supportive framework for recovery.

Choosing the proper treatment approach depends on the severity of the addiction, individual preferences, and co-occurring mental health conditions. It’s crucial to seek professional guidance from a healthcare provider or addiction specialist to tailor a treatment plan that addresses your specific needs and sets you on the path to long-lasting recovery.

Some treatment options for alcohol abuse include:

• Cognitive Behavioral Therapy (CBT): CBT for substance abuse helps individuals with alcohol abuse by identifying and modifying negative thought patterns and behaviors that contribute to their drinking. By developing coping skills and managing triggers, CBT empowers individuals to build resilience and maintain sobriety.
• Compassion-Focused Therapy (CFT): CFT is an intervention that helps individuals with alcohol abuse by cultivating self-compassion, promoting self-acceptance, and reducing shame and self-criticism, which can support long-term recovery.
• Mindfulness-Based Relapse Prevention (MBRP): MBRP trains individuals in mindfulness techniques to increase self-awareness, manage stress, and prevent relapse. By developing present-moment awareness, individuals can better understand their triggers and respond to them more healthily.
• Acceptance and Commitment Therapy (ACT): ACT focuses on accepting thoughts and feelings without judgment and committing to actions that align with personal values. This approach can help individuals cope with cravings and manage triggers related to alcohol abuse.
• Medication Management: Medications can be helpful in some cases to manage cravings, reduce withdrawal symptoms, and prevent relapse. They are often used in conjunction with other treatment modalities.
• Support Groups: Joining a support group like Alcoholics Anonymous (AA) or SMART Recovery can provide valuable peer support, encouragement, and accountability. Connecting with others who understand the challenges of alcohol abuse can be a powerful motivator for recovery.

When to Seek Professional Help

Ignoring or downplaying the possibility of alcohol addiction can have devastating consequences. Recognizing the early signs and seeking professional support can make a significant difference in the trajectory of someone’s recovery. An online therapy platform is a great way to start seeking a therapist who specializes in alcohol addiction. There are also online psychiatrist options available for potential medication management.

Some signs and symptoms to be mindful of are loss of control and inability to stop drinking, cravings and withdrawal symptoms, neglecting responsibilities, and difficulties managing triggers and emotions. These are not exhaustive signs, and the decision to seek professional support should be individualized. However, recognizing these indicators and seeking early intervention can significantly increase the chances of successful recovery.