6 Techniques for Managing Anxiety When You are Sober

Anxiety can be present in early sobriety.Your routine, friends, hobbies, and life in general can all undergo significant shifts simultaneously.

It is normal to be anxious and stressed about the future.


It can seem impossible to deal with so many unknowns without your usual support system.

Tools to Deal with Anxiety Having tools to use when anxiety waves hit can give you new, healthy ways to deal with stress.


One useful tool is the recognition that anxiety is likely to develop during early sobriety.

At BriteLife Recovery, we can help you deal with the symptoms of anxiety.


The following are some suggestions for dealing with anxiety while sober:


1.Recognize that you are worried.


When you simply say, “I feel anxious,” you can sometimes understand what you’re going through.It condenses the numerous physical feelings into a single issue.It can feel overwhelming in your mind to have your heart beating, sweating, panicked feelings, and thoughts racing.Identifying these as such is a significant step.To regain equilibrium, recognize that this is only a feeling and believe it will pass.


2.Convert the emotion into action.


You could take a walk, write, or make art at this time.Positive energy management involves turning emotions into actions.When you focus on your steps, words, or artwork, you stop focusing on the stressful things.




 You can use guided meditation apps that you can download to your phone.You can meditate anywhere, at any time, even if you don’t have a phone.An easy and effective way to deal with anxiety is to close your eyes and imagine your favorite place for one minute.Consider the location’s particulars, sights, and odors.The objective is to direct your mental energy toward something else that is beneficial.


4.Talk to a trusted individual.


Talking about whatever is on your mind and expressing your anxiety can help calm your mind.Anxiety that is experienced by oneself may aggravate symptoms.Relievement can come from the very fact that you are not alone at times.


5.Attend a 12-Step Group.


It can be comforting to be in a room with peers who have gone through early recovery and dealt with anxiety.It also lets you talk about what’s going on and find out from other people what worked for them.This does not guarantee that it will work for you every time, but it might.You can use healthy steps throughout your recovery to build relationships and talk through anxiety waves.


6.Holding your breath 


Itis a common occurrence during panic attacks or intense moments of anxiety.It’s possible that you haven’t even noticed.It is an example of the body’s fight or flight response.You might hold your breath automatically when your heart starts to race.Your heart rate will slow down and the moment will pass more quickly if you just take deep breaths.It can be done at any time, anywhere.


Understanding Recovery from Alcoholism and Anxiety 


It is estimated that 20% of adults who abuse alcohol also suffer from an anxiety disorder.In fact, the number is probably higher because so many people with anxiety are not diagnosed.Click here to learn more about the connection between substance abuse and anxiety.


Consuming alcohol may be a common means of coping for people with anxiety.It might appear to be more comfortable than seeing a doctor, talking about personal issues, or following a treatment plan.Alcohol, according to some, is a self-help strategy for addressing social anxiety, family issues, or any other life issue that causes stress.

To deal with anxiety and alcoholism recovery while sober, having the appropriate coping mechanisms is essential.


In recovery, this illusion of control may quickly collapse.


Socially Acceptable vs. Healthy Coping


 Alcohol use to alleviate anxiety is also frequently depicted in the media.For this reason you ought to realize sound adapting propensities to deal with tension and liquor recuperation.

We frequently observe characters sipping wine prior to speaking with a stranger or having a long drink when they hear bad news.This is frequently a method of anxiety management that is accepted by society. The use of coping strategies other than alcohol is something that is less frequently seen or discussed.


Effects of Sobriety and Anxiety 

Managing anxiety is not the same as treating alcoholism and addiction.Despite being related, they have distinct diagnoses and require different tools.

Eliminating alcohol from your life may occasionally reveal an untreated anxiety disorder.You can manage recovery from alcoholism and anxiety while sober if you use the right coping strategies.

Early sobriety is characterized by anxiety.It is essential to prepare for these emotions in order to avoid turning to alcohol as a means of coping with anxiety.

It can appear as if you are a newborn driving a car when you enter life without the learned tools of alcohol.These are normal fears, and one important step toward successful long-term recovery is developing healthy skills for coping with anxiety. When sober, mental illness and anxiety Anxiety is a common mental health problem. Anxiety affects about 20% of the population, but only 40% receive treatment for it.


Alcoholics and drug addicts frequently begin using substances on their own to cope with anxiety.


The underlying anxiety disorder may reappear after those are removed.This is especially true when dealing with withdrawal symptoms and learning how to lead a new life sober.

Anxiety and depression Depression and anxiety are also closely linked, and they both increase addiction risk when combined.


A dual diagnosis is when a person has both an addiction and a underlying mental health issue.It has been demonstrated that treating both simultaneously is more effective than treating each separately.


Recovery from Anxiety Treatment

 Recovering from anxiety without alcohol or medication is not easy, but it is possible.At BriteLife Recovery, we teach and support learned behaviors like treating underlying issues, developing coping mechanisms, and learning about addiction.

We will collaborate with you to establish your individual treatment objectives and tailor treatment to your requirements.

We’re here to help you through this process.As you begin sobriety, you may find that you experience less anxiety.


Irritation, anxiety, and panic are not required to be normal, everyday feelings. We can teach you how to achieve the equilibrium, tranquility, and peace you deserve.


Helpful Resources