How Can I Overcome My Anxiety in Recovery?
Individuals striving towards recovery from substance use disorder (SUD), mental health disorders, and other types of addiction will likely experience various challenging emotions throughout their healing journey. Learning to work through and cope with these emotions is instrumental to lasting recovery success.
One prominent yet increasingly difficult emotion to overcome is anxiety. Leaving anxiety untreated and unmanaged can be detrimental to an individual's ability to remain sober and their long-term physical and mental well-being.
There are many things that individuals can do to experience relief from their anxiety symptoms throughout recovery, both in and outside of treatment. Learning how to recognize warning signs and symptoms of anxiety and being evaluated for co-occurring anxiety disorders during treatment can be critical first steps.
Identifying Anxiety
Anxiety is characterized by uneasiness, fear, dread, worry, and uncertainty. It is essential to recognize that, while uncomfortable, anxiety is often a normal reaction that one experiences when faced with a stressful situation. It is a natural emotion that has developed as an essential instinct for human survival.
However, there is a fine line that separates normal anxiety from abnormal, problematic anxiety. Learning to differentiate between the two is essential for knowing when to seek outside treatment and support for healing.
Normal Anxiety vs. Abnormal Anxiety
One of the main factors that can help individuals identify whether or not their anxiety is normal is the duration of symptoms. Normal anxiety is temporary, while abnormal anxiety is long-lasting.
For example, it is normal to feel anxious before going on a date. The instinct of anxiety is to help an individual feel better prepared. In this case, anxiety may motivate an individual to dress nicer, think before they speak, or foster a boost of energy needed to stay engaged.
On the other hand, abnormal anxiety is characterized by an overwhelming and constant sense of fear and dread. It interferes with an individual's ability to function normally, affecting interpersonal relationships, job performance, and overall health and well-being. Therefore, abnormal anxiety often indicates the presence of an anxiety disorder.
Anxiety Disorders
There are several types of anxiety disorders, which include:
Generalized anxiety disorder (GAD): Characterized by persistent worry that lasts longer than two weeks
Panic disorder: Characterized by frequent and unexpected panic attacks
Social anxiety disorder: Characterized by a persistent fear of being judged in social situations
Phobia-related disorders: Characterized by an intense fear of specific stimuli or situations
Anxiety disorders often co-occur with SUD, digital addictions, and other mental health disorders. For lasting recovery from co-occurring disorders, treatment must work to address all coexisting conditions simultaneously.
Warning Signs and Symptoms
Although unique signs and symptoms characterize each anxiety disorder, there are universal warning signs that may indicate the presence of emotional distress. For those who are struggling, treatment can be paramount for healing.
Consider the following warning signs and symptoms of emotional distress:
Having little or no energy
Isolating from loved ones
Feeling helpless or hopeless
Worrying a lot of the time
Having difficulty adjusting to new life changes
Excessive substance use
Experiencing unexplained aches and pains
Crying spells
Struggling with concentration
Experiencing sleep problems
Overcoming Anxiety in Recovery
In addition to treatment, there are many things that individuals can do to make strides toward overcoming anxiety. The Centers for Disease Control and Prevention (CDC) recommends the following ways to cope with stress:
#1. Disconnect From Digital Media
In today's day and age, individuals tune into news and social media to stay informed. While it is important to be informed of current events, media sources lump together all events, including those that could foster emotional distress. Learning to disconnect from digital media and limiting screen time throughout the day can be especially valuable for reducing anxiety.
#2. Engage in Self-Care
Self-care is not just a way to make oneself feel good; it is necessary for strengthening confidence, self-love, and overall well-being. Learning to care for oneself, both physically and mentally, can actively prevent and reduce anxiety. Consider incorporating healthier foods, getting enough sleep, and adding exercise to your daily routine.
#3. Utilize Mindfulness
Anxiety removes oneself from the present; with anxiety, an individual worries about the past or the future. As mindfulness deliberately places an individual back in the present moment, it can be extremely valuable for reducing anxiety.
Mindfulness practices—such as meditation and yoga—can foster awareness, objectivity, nonjudgment, and gratitude, essential elements throughout the recovery process. Utilizing mindfulness skills to be grounded in the present moment is an important coping skill that can challenge many distressing emotions, especially anxiety.
#4. Join a Support Group
Support groups offer individuals an opportunity to connect with others that may be experiencing similar life challenges. Often, support groups are centered on a specific diagnosis or symptom. Consider seeking out a community support group that brings together individuals with anxiety.
Social support plays a key role in healing. Leaning on others who may also need support can be beneficial for all involved. Support groups allow for deeper interpersonal connection and discussion with others, offering greater perspective and supplying each other with useful coping mechanisms for overcoming anxiety.
While it is a natural emotion, anxiety can complicate your recovery process. Suppose you or a loved one struggle with anxiety and are working on recovery from substance use disorders, digital addictions, or co-occurring mental health disorders. In that case, it is essential to seek out professional support. At Next Level Recovery Associates, we are passionate about providing support and knowledge to individuals who need guidance throughout recovery. We utilize individualized care and various recovery services to ensure that we have valuable resources for everyone. Our team of Recovery Associates can use case management strategies and additional interventions for you to encourage healing. To learn more, call us today at (561) 735-2590.