For any individual struggling with addiction, sobriety can be paralyzing, as if it taunts us for trying to do the right thing. Paradoxically, it’s not the addiction’s forceful hand that successfully opens our Pandora’s box; it’s always the righteous hand of sobriety. To find a human being without any evidence of at least anxiety residue is next to impossible nowadays. We all feel it, but not many of us experience the urgency to act upon it, dissect it, and understand it. Substance abuse is highly comorbid with anxiety disorders, a symbiosis made in hell. “Which came first, the chicken or the egg?” That’s how tightly intertwined the two mechanisms are. Often enough, anxiety triggers addiction, and quitting triggers anxiety. It’s an infinite loop. Relapse rates are highest in the early stages of addiction recovery. To prevent an impending (and hypothetical) relapse, we must implement efficient ways to overcome anxiety during addiction treatment.
1. Epicenter coordinates
Once the withdrawal symptoms subside and intangible anxiety takes over the baton, it’s essential to pinpoint the culprit. Recovery is all about believing in yourself again; with anxiety becoming our overly attached companion, escaping the whirlwind of self-doubt and loathing can easily grow into a no-way-out scenario. GAD or Generalized Anxiety Disorder (one of many anxiety niches) interferes with a person’s ability to function day-to-day; it’s known to impede one’s overall quality of life, as unannounced episodes often occur without a tangible cause. However, if we’re experiencing moderate, “normal,” or palpable anxiety, understanding our triggers and avoiding potential situations on our way to recovery will keep us glued to our sobriety track. Common triggers:
- new environment
- insomnia
- social interactions
- loneliness
- new job opportunities
2. Relearning breathing
We can reduce the whole phenomenon to a single fact: inhaling air is an automatic reflex provided through the courtesy of our nervous system. But it’s never that simple with us humans, is it? There is a technique for everything. Breathing control is exceptionally important for our recovery. The base of any anxiety treatment will primarily focus on building healthy breathing techniques, as hyperventilation facilitates its incoming background doom. Panic attacks are frequent in any anxiety-consumed individual. When faced with an episode, lowering the pulse and regaining control over our body is always a top priority. A 4-5 second inhale, followed by a 4-5 second exhale (in through the nose, out through the mouth, SLOWLY!), will send a soothing sensation to our nervous system. Breathing is a significant factor that contributes to our body’s wellness.
3. Verbalizing truths
Recovery is no hopscotch. There are no shortcuts; the only way out is through. Perseverance? Yes. Becoming vulnerable? An absolute requirement. Addiction is more than a mere physical threat. It’s an ailment of the soul, and just like air, its wounds are invisible. Psychotherapy has proved to be an invaluable asset for individuals struggling with recovery-related anxiety. The moment the physical body becomes substance-free, it’s time to recalibrate our focus and introduce mental output channels. Therapy is all-inclusive. It provides a safe space for our OCD thoughts and rational (and irrational) fears without fearing rejection and abandonment. This safe bubble is where battle plans for a sober future are forged in fire. Some individuals choose inpatient treatment as it suits their needs better. If you’re struggling with anxiety, turn to professional help. Healing begins when you recognize you need it and ask for it.
4. Distraction strategy
When anxiety hits, it hits hard; full-on Mike Tyson vs. Evander Holyfield’s ear. Escaping the bite, or in our case, exiting the void, is crucial. Although temporary, anxiety can feel like an unfaltering downward spiral. Enduring it would make sense only if something useful was to come out of the inner fireworks. But it leaves us drained, exhausted, and helpless, time and time again. So, play it smart. The distraction game is one of the best ways to overcome anxiety during addiction treatment. When the lightning strikes your neurons, grab a broom. Shovel snow. Get that punching bag swaying like it’s dancing to ABBA. Paint an anxiety autoportrait; make it humorous. Make fun of your anxiety. Put on an Italian opera. Sing along. Find your outlet, don’t let it break you. Show your teeth and drive the timid demons away. Remember, nothing is too silly when you’re fighting an invisible enemy. All strategies go.
5. Clock in at the sleep station
We’ve covered the breathing department. Melatonin comes next. Without sleep, our whole body is in decline. Adequate amounts of sleep are crucial for those prone to anxiety. Although seemingly simple in its stillness, this natural phenomenon, which we refer to as a physiological need, regulates our physical and mental health. Emphasis on the latter. Healthy adults need 7-9 hours of sleep per night to function optimally. People struggling with recovery-induced anxiety often fail to obtain a healthy sleeping pattern due to crippling uneasiness as the night unfolds. Practicing good sleep hygiene doesn’t come easy when your mind and body aren’t living in unison. Addiction treatment experts from Bright Futures Treatment Center Boynton Beach, FL, warn us about this chronic phenomenon and advise consulting a therapist if the erratic sleep patterns persist.
6. Introduce mindfulness to overcome anxiety during addiction treatment
It might sound like just another new age, instant philosophy; if you’re not a fan of the word “mindfulness” (it has been used up), fill in the gap yourself. Lifestyle changes are known as the champions of anxiety alleviation. It’s not about the activity per se; it orbits around a person’s ability to create structure and stick to the schedule. Through mindful practices, we build discipline – a tool any person struggling with anxiety should find more than useful. Yoga, meditation, or simply hitting the gym can be a life-changer. Living a healthy lifestyle and sculpting an active routine can reduce the looming darkness of the early stages of recovery. It’s a power tool. Use that saw and send your enemy back to hell. In pieces.
Final thoughts
There are numerous ways to overcome anxiety during addiction treatment. Finding what best suits your needs is the first and most critical step. Please consult your local addiction center if you struggle to find an effective coping strategy.
