Anxiety and Sobriety: Coping Strategies

Anxiety disorders often involve a long-lasting and intense worry or fear that doesn’t always logically make sense. It can cause serious issues in everyday life, which is why it’s so important to identify and manage it.

We created a table describing a few types of anxiety disorders:

For many people who want to get sober, managing coexisting anxiety can be a crucial and complex part of recovery. While the journey might feel daunting, it's certainly possible to overcome it with the right tools and support.

How Do Anxiety and Substance Use Affect Each Other?

Those with anxiety and addiction can feel like there’s no other way to regain power over their mental states than to turn to substance abuse.

The temporary calming effect of alcohol or drugs can become a means of coping with anxiety. However, some substances can eventually worsen their symptoms, perpetuating a dangerous cycle.

People with co-occurring mental health conditions are even more likely to develop an addiction. Genetics, environmental stressors, and unresolved trauma can also increase this risk.

How to Manage Anxiety During Recovery

Anxiety can be a barrier to recovery, as some people can feel apprehensive about living without the substance they were misusing. Treating co-occurring disorders ensures people don’t fall back into addiction because of unchecked mental health conditions.

Cognitive Behavioral Therapy (CBT) is particularly beneficial in managing anxiety while also prioritizing recovery. It can teach people skills to reframe anxious thoughts, challenge negative behaviors, and replace substance use with healthier coping mechanisms.

Other ways you can manage anxiety during your recovery include:

• Mindfulness practices: Meditation or yoga can promote relaxation and help you navigate anxiety triggers more effectively.
• Lifestyle adjustments: Regular sleep, nutrition, exercise, and minimizing caffeine and sugar, known to exacerbate anxiety, support mental and physical health.
• Support systems: Support groups like AA or NA provide a non-judgmental space to talk about your experiences with anxiety and recovery.

Sometimes, a mental health professional may prescribe medications alongside therapy and lifestyle changes. Because some medications carry a risk of dependence, it’s crucial to have honest conversations with your healthcare provider.

How to Prevent Relapse

Understanding situations, people, or emotions that trigger both anxiety and substance use cravings is crucial. Triggering one may trigger the other and cause relapse.

A consistent, structured routine can offer stability and a sense of control, which can protect against these triggers. We also encourage you to reach out to your therapist, support group, or loved ones⁠—especially when you feel anxiety attacks coming on.

Overcoming anxiety in recovery is possible. It takes patience, commitment, and a willingness to seek help. That’s why it’s important to be kind to yourself as you work towards a more balanced way of living.

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How Can a Support System Help with Anxiety and Recovery?

Living with anxiety and maintaining sobriety doesn't mean that you’re just trying to survive. It means you need to adopt strategies that foster resilience and strengthen your emotional well-being in the face of challenges.

A support system can make all the difference and make you feel less alone:

• Support groups: Mutual support groups provide understanding, encouragement, and a sense of community with people who've walked a similar path.
• Individual counseling: Alongside group support, a therapist can help you tailor your anxiety management tool kit.
• Loved ones: Let trusted people in your life know what you're experiencing so they can provide support.
• Additional learning: Workshops, seminars, and resources on anxiety and sobriety can offer valuable insights and coping strategies.

It's crucial to have a plan for challenging moments. Aside from identifying triggers and practicing coping mechanisms, it also means having people to reach out to in times of temptation.

These people can remind you of everything you’ve worked hard for and provide motivation to keep going. They can give you a fresh perspective, especially when you’re feeling bogged down by the difficulties of your recovery.

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How Can You Tell if You Have Anxiety?

There are different types of anxiety, but generally, a person may get panic attacks with intense fear peaking quickly. They may feel detached from reality or themselves and have difficulty with daily activities.

Other overlapping symptoms of anxiety disorders include:

What are the Causes and Risk Factors of Anxiety?

Anxiety can feel overwhelming and all-consuming. Understanding the possible causes and risk factors can be the first step in addressing your symptoms and regaining control.

Let's break down some of the key reasons why anxiety develops:

• Environmental factors: Stressful life events or social situations
• Genetic factors: Family history of anxiety disorders
• Brain chemistry: Neurotransmitter imbalances
• History of trauma: Exposure to violence, abuse, neglect, or witnessing difficult events, especially during childhood
• Other mental health concerns: Co-occurring mental health conditions such as depression, eating disorders, substance use disorders

These factors don't work in isolation. It's often a complex combination of these and even underlying health conditions that can contribute to anxiety.

How are Anxiety Disorders Diagnosed?

A mental health professional, such as a psychiatrist, psychologist, or licensed counselor, can assess your symptoms and give you a diagnosis. Your therapist will discuss your specific concerns, life history, family history, and factors that might trigger your anxiety.

Sometimes, anxiety can be caused or worsened by underlying medical conditions. A physical examination can help rule out other possible causes of your symptoms.

Using established resources like the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), your therapist will see if your experiences align with diagnostic criteria for specific anxiety disorders.

What are the Treatment Options for Anxiety Disorders?

Once diagnosed, a personalized treatment plan will be created. Mental health professionals typically use a combination of approaches, including:

• Psychotherapy approaches: Therapists may use CBT, psychodynamic therapy, or exposure therapy.

• Antidepressants: Many antidepressants are effective for long-term anxiety treatment.
• Anti-anxiety medications: These medications offer short-term relief from anxiety symptoms.
• Other medications: Beta-blockers can help manage physical symptoms of anxiety, like racing heart or trembling.

• Mindfulness practice: Techniques like meditation and yoga can help reduce stress and promote a greater sense of calmness.
• Lifestyle changes: Healthy habits like regular exercise, balanced nutrition, and good sleep form the foundation of good mental health.

It's important to find a mental health professional you trust. Treatment is often a collaborative journey, and you should feel comfortable asking questions, communicating openly, and giving honest feedback on your progress.

Remember, anxiety disorders are among the most common mental health concerns, and with the right help and support, you can successfully learn to manage your symptoms and live a more balanced life.

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