According to the National Institute of Mental Health, 19.1% of U.S. adults suffer from diagnosed anxiety disorders, including women 23.4% of women and 14.3% of men. Many of these people are self-medicating the symptoms of anxiety with drugs and alcohol, which increases their risk of developing a co-occurring substance use disorder.
Why the Symptoms of an Anxiety Disorder Are Challenging to Manage
Anxiety disorders are characterized by persistent worry disproportionate to the situation at hand. People with anxiety disorders often worry excessively and consistently about a wide range of issues, even when there is no immediate threat or reason for concern.
Anxiety disorders can lead to various physical symptoms that interfere with daily functioning, such as sleep disturbances, fatigue, muscle tension, headaches, digestive issues, or frequent illness. They may also cause you to avoid certain places, activities, or situations due to your anxiety—resulting in a reduced quality of life and diminished relationships with others.
Due to the stigma surrounding mental health struggles, people with anxiety disorders often turn to drugs and alcohol to self-medicate their symptoms. For example, someone who is worried about socializing at a party may drink excessively to feel less inhibited. Or, worries about work may lead to regular marijuana use in the evenings as a way to decompress. These types of behaviors provide a temporary fix for anxiety symptoms but can lead to a substance use disorder that causes additional problems with a person’s health, relationships, finances, and overall sense of well-being.
How to Deal With Anxiety in Recovery
If you have an anxiety disorder, learning how to manage your condition will be a crucial part of reducing your risk of relapse after residential addiction treatment. This will likely include counseling, medication, and lifestyle modifications such as the following:
- Use deep breathing exercises to activate the body’s relaxation response. Practice taking slow, deep breaths by inhaling deeply through your nose, holding your breath for a few seconds, and exhaling slowly through your mouth.
- Try progressive muscle relaxation to reduce tension. Progressive muscle relaxation is a powerful technique that can help you become more aware of muscle tension and develop skills to release it. Start by tensing and then relaxing each muscle group in your body, moving from head to toe.
- Practice mindfulness or meditation. Redirect your thoughts away from worry or fear by engaging in mindfulness exercises or meditation to bring your focus to the present moment. Mindfulness involves intentionally paying attention to the present experience without judgment, while meditation involves setting aside dedicated time to cultivate a calm and focused state of mind.
- Challenge negative thoughts. Cognitive behavioral therapy (CBT) encourages you to replace the distorted thinking patterns associated with anxiety with more realistic and positive thoughts. This process is known as cognitive restructuring or cognitive reframing.
- Keep a journal. Set aside time each day to write in a journal to gain insight into your anxiety triggers, how they affect your recovery journey, and what strategies are most helpful in keeping intrusive thoughts in check.
- Take a digital detox. Limit exposure to distressing news or social media that may heighten anxiety levels by planning a screen-free day or two each week. Spend time in nature or enjoy a favorite hobby instead.
- Create a calming home environment. Your home should be a place that you look forward to spending time in. Ease your anxiety by surrounding yourself with soothing elements, such as soft lighting and comforting scents.
- Set realistic goals. If your to-do list is causing you anxiety, break down overwhelming tasks into smaller, manageable goals to increase feelings of accomplishment. Use the SMART goal framework to help you get started.
- Establish healthy boundaries. Remember that it’s OK to prioritize self-care and put your sobriety first. Don’t be afraid to say no when necessary.
- Get moving. Physical activity reduces anxiety by releasing endorphins, improving mood, and promoting overall well-being. If you’re not a fan of hitting the gym, even a short walk or time spent dancing to your favorite music can offer similar benefits.
- Practice good sleep hygiene. Lack of sleep can exacerbate anxiety symptoms. You should aim for a regular sleep schedule, keep your bedroom free of distractions, and establish a relaxing bedtime routine.
- Limit caffeine. Many of us start our day with a cup or two of coffee, but caffeine can contribute to anxiety symptoms for some people. Consider cutting back on coffee, tea, and chocolate to see if this helps your symptoms.
Remember that there’s no “quick fix” for managing anxiety, so you’ll need to be patient. It’s normal for it to take time for you to figure out a combination of strategies that can help you effectively manage your anxiety without the use of addictive substances. Be gentle with yourself throughout this process.
St. Joseph Institute Provides Holistic Care for a Lasting Recovery
St. Joseph Institute in Port Matilda, Pennsylvania, provides comprehensive treatment that focuses on healing the mind, body, and spirit. We offer individualized treatment programs that address the root causes of addiction and promote healing from within. Reach out to our admissions representatives to learn more about how we can help you or your loved one embark on the path to a healthier, more fulfilling life.
