One of the most common hurdles you might face during recovery is managing anxiety. It’s a normal part of the process, but it can feel overwhelming at times. The good news is that there are ways to navigate through it, and you don’t have to do it alone.
Anxiety during recovery isn’t unusual. For many, it stems from the changes your mind and body are undergoing. Addiction often masks emotions and numbs pain, so when you remove the substance, those suppressed feelings can rise to the surface.
Physical withdrawal symptoms can also contribute to anxiety. Your body is adjusting to life without drugs or alcohol, and that transition can be unsettling. On top of that, you might feel stress about rebuilding your life—repairing relationships, finding stability, or facing situations you avoided during addiction. All of this can create a rise in levels of anxiety.
Understanding that anxiety is part of the process can help you approach it with more compassion. It doesn’t mean you’re doing something wrong; it’s a natural response to a significant life change.
Tips for Managing Anxiety in Recovery
While anxiety may feel like a constant presence, there are ways to manage it effectively. The following are some strategies that can help you manage anxiety while still focusing on your recovery:
- Practice deep breathing: When anxiety takes over, your body often reacts with shallow, rapid breaths. Practicing deep breathing can help calm your nervous system. Try this breathing exercise the next time you feel anxious: Inhale deeply through your nose for four counts, hold for four counts, and exhale slowly through your mouth for six counts. Repeat several times until you feel your body relax.
- Establish a routine: Structure can bring a sense of control during recovery. Setting a daily schedule helps reduce uncertainty, which is often a trigger for anxiety. Include time for meals, physical activity, relaxation, and recovery meetings to create a balanced day. Try to stick to your routine, even on the weekends.
- Stay active: Physical activity is a powerful tool for managing anxiety. Exercise releases endorphins, which are natural mood boosters. Whether it’s a brisk walk, yoga, or a workout at the gym, moving your body can help alleviate anxious feelings.
- Focus on the present: Anxiety often stems from worrying about the future or dwelling on the past. Practicing mindfulness can anchor you in the present moment. Techniques like meditation or simply paying attention to your surroundings—the sounds, sights, and sensations around you—can be incredibly grounding.
- Connect with your support network: You don’t have to face anxiety alone. Reach out to friends, family, or support groups who understand what you’re going through. Sometimes, just talking to someone you trust can help lighten the emotional load.
- Limit caffeine and sugar While it’s tempting to rely on coffee or sugary snacks for a quick energy boost, these can often worsen anxiety. Instead of caffeine or sugar, opt for water, herbal teas, or balanced meals to keep your blood sugar stable and your mood steady.
- Engage in relaxation techniques: Try relaxation methods to help you unwind and focus on the present moment. For support, consider using apps like Calm or Headspace, which offer guided exercises to make relaxation simple and accessible.
- Journal your thoughts: Writing can be a therapeutic way to process your emotions. If you’re feeling anxious, jot down what’s on your mind. Sometimes, seeing your worries on paper can help you gain perspective and identify solutions.
When to Seek Professional Help
While anxiety is common during recovery, there are times when it may require professional support. If your anxiety feels unmanageable, lasts for extended periods, or interferes with your ability to function daily, it’s important to seek help.
At Twin Lakes Recovery Center in Monroe, Georgia, we understand the unique challenges of recovery. We can work with you to develop coping strategies, and in some cases, medication may be recommended to help manage severe symptoms of anxiety. Remember, asking for help isn’t a sign of weakness; it’s a step toward healing. Please contact us to learn more.
