Here are some helpful ways to better handle anxiety in all situations including when recovering from anxiety.
Anxiety and drug abuse can occur simultaneously and so people often need treatment for both. Yet, participating in a recovery program for addiction may not always reduce anxiety.
Why? Because if anxiety was present before drug use, it will persist unless treated.
Plus, recovery challenges can induce anxiety – even if it was not present before. In fact, a lot of people use drug abuse as a way to handle their anxiety.
Unfortunately, if anxiety is not managed well during addiction recovery, the chances of relapse increase. It can also hurt your ability to use healthy coping mechanisms.
No worries. I’m here to help.
I’m writing this article because I’m a bestselling author on anxiety with about 2 million books sold globally.
Plus I founded the therapist recommended self-paced online course called The Anxiety Cure.
I love to help people to live calmer, happier lives. So I put together this article with key strategies to handle anxiety when you’re recovering from addiction.
My mission for this article:
Give you tools to manage anxiety so you can prevent crises, help you respond better to triggers, and ensure that you make the most of addiction recovery.
During treatment, you will have several opportunities to learn about and understand your anxiety. It is crucial to find a program that can address both your addiction and anxiety.
The following methods can help in handling anxiety while in recovery. Addiction therapy programs use these methods to enhance emotional intelligence and psychological well-being.
When you take fast and insufficient breaths, it stimulates your sympathetic nervous system. This initiates your fight-or-flight reaction. This results in an elevated heart rate and can cause anxiety. This anxiety can cause you to have shallow breaths, leading to a cycle of anxiety.
One way to do this is by taking deep, prolonged breaths.
Focus on the sensation of air filling your lungs and expanding your stomach. Exhale slowly and completely. This technique can decrease heart rate, slow down respiration, lower blood pressure, and relax muscles.
Other methods for reducing anxiety, such as yoga also incorporate deep breathing. Engaging in these practices can also ease anxiety during sobriety.
Rehab centers in Cincinnati, Ohio, advise individuals to seek help as soon as possible. This is a crucial step towards recovery. It is difficult to address the mental aspect of addiction if the body is not functioning properly.
Drug abuse is a complex issue. The issues underlying the problem need to be addressed. Treatment programs for substance abuse incorporate techniques to prevent relapse and encourage individuals to build a strong support system to overcome drug addiction.
Seeking help from others can alleviate your anxiety. It strengthens your social bonds, reinforcing your sense of value and self-assurance. When you experience anxiety while sober, think about reaching out to a friend, participating in community service, or speaking at a support group gathering.
At times, your mind may be filled with thoughts that cause anxiety.
One way to reduce this is by jotting down your thoughts on paper.
Writing down whatever comes to mind can help clear your mind and bring you into the present moment, aiding in reducing anxiety.
This method is known as stream-of-consciousness writing.
Stream-of-consciousness writing can help organize your thoughts and reduce anxiety.
Mental health experts use cognitive-behavioral therapy (CBT) to treat their patients. This approach aims to recognize and change negative thought patterns. There are various methods to assist in reframing these patterns. Therapists will tailor the process to suit the patient’s requirements.
It is advisable to work with a professional when using CBT techniques. If one wants to try it out during an anxiety attack, one can take note of their thoughts, regardless of whether they are rational or relevant to the situation.
Suppose you are anxious about attending your initial addiction support group meeting. In that case, you could jot down negative thoughts like “No one will comprehend my addiction” or “I’m too shattered to share my story.”
To reframe these thoughts into positive ones, you can rephrase them as follows: “The people in the group have gone through addiction, so they will understand me.” or “I’m curious to know if my peers have faced similar challenges and how they overcame them.”
Taking care of your physical health can help in managing anxiety.
This includes eating nutritious food, staying hydrated, getting enough sleep, and exercising. This can help your body cope with stress and maintain balance.
However, you may need to relearn these practices, as they may have been neglected during active addiction.
When feeling anxious, it is important to focus on your healthy routines. Going through the motions can help you navigate anxious periods.
The Intensive Outpatient Program (IOP) is a form of addiction treatment that offers structured and intensive care to individuals who are dealing with drug abuse. The program involves many group and individual therapy sessions each week, as well as educational classes, life skills training, and 12-step meetings.
Intensive outpatient programs (IOPs) are less demanding than residential rehabilitation programs. This makes it a suitable choice for those who need more help but are not capable of taking part in a full-time residential program.
Individuals may find it difficult to take a month or more off from their commitments. In such cases, attending an intensive outpatient program (IOP) is a better option than having no treatment at all. For individuals with less severe addictions or more manageable mental health conditions, IOPs are a popular choice for recovery.
It is crucial to recognize the importance of receiving ongoing mental health support. Even after finishing rehab, it is advisable to maintain a strong connection with a therapist to sustain your progress.
Focusing on your mental health is the most effective approach to managing anxiety during the initial stages of recovery. As addiction recovery is a continuous process, dedicating time and energy to improve oneself is essential in maintaining sobriety in the long term.
To address anxiety and addiction, it is important to have an approach that takes into account each person’s experience. Recovery is a lifelong process, and setbacks may occur. It is important to be patient, understanding, and supportive throughout the journey. Always remember that each step brings you closer to a healthier and more satisfying life.
Explore my therapist recommended audio and video course: The Anxiety Cure.
Think about subscribing for free weekly tools here.
No SPAM, ever! Read the Privacy Policy for more information.
