How to Cope With Anxiety During Recovery

7 Ways You Can Cope With Anxiety During Recovery

1. Regulate Your Diet and Sleep

Your sleeping schedule and diet don’t just impact your physical health.

They also take a toll on your mental health. One of the ways you can curb anxiety is by avoiding consuming excessive amounts of caffeine and sugar and ensure you’re sleeping for seven to nine hours every night.

Eating and sleeping well help mood regulation and anxiety.

2. Exercise

Exercise and movement are extremely helpful when it comes to anxiety.

While aerobic exercises like running and swimming are highly beneficial, you can even do something as simple as going on a long walk.

According to the Anxiety & Depression Association of America (ADAA), even five minutes of aerobic exercise can offer anti-anxiety benefits.

3. Meditation

Meditation is known for being extremely calming.

If you’re not sure where to start, don’t worry. The process is straightforward, and you can even try a guided meditation through various smartphone apps.

4. Grounding Techniques

Anxiety can be crippling, with some anxious thoughts taking over so you cannot keep up with your brain.

Instead of waiting for it to be over and suffering, try grounding techniques. These techniques are reliant upon the five senses and help soothe your anxiety by letting you return to the present moment.

Focus on five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. 

5. Deep Breathing

Deep breathing can be especially helpful when you’re experiencing anxiety.

You can try many breathing exercises, but one of the most popular and effective exercises is the 4-7-8 breathing technique.

In this exercise, you have to breathe in deeply to the count of four, hold your breath to the count of seven and then exhale strongly to the count of eight.

Alternatively, you can practice mindful breathing and focus on inhalation and exhalation until you begin to calm down.

6. Yoga

Yoga can be calming and healing, with many types of yoga incorporating meditation, stretching, and other soothing practices.

Moving your body and focusing on yoga can help distract you from anxious thoughts and put you in a calmer headspace by tackling physical and mental symptoms of anxiety. 

7. Talk it Out

Instead of keeping it inside, verbalize your anxiety and talk out your fears or other thoughts with people you trust.

This can be family, friends, others in your support system, your therapist, or even group therapy meetings. Many people in recovery favor this and prefer sharing their feelings at 12-step meetings like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA).

Reach Out for Help

When you’re in addiction recovery, anxiety is something that you must learn to manage.

Instead of returning to unhealthy habits like turning to drugs and alcohol, use these methods to help yourself.

Learning to deal with anxiety during sobriety can be difficult, but you can learn and rely on coping strategies to help you navigate sobriety and overcome the challenges you face.

If you or a loved one is struggling with maintaining their recovery, don’t hesitate to reach out to us at Pathways Recovery Centers.

You are not alone in this journey, and we can help you with treatment programs as well as private sobriety coaching. Reach out to us here for more information.