10 Tips To Cope with anxiety in recovery that actually work

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Do you know how to cope with anxiety in recovery? If not, you need to have a set of coping skills ready because anxiety will hit you hard throughout life. Especially when recovering from addiction.

Anxiety causes people to feel uncomfortable and that is not a good feeling.

As a drug user, how do you manage your anxiety? How do you make yourself feel better?

You self-medicate with using drugs and more drugs.

Now that you are sober, have you thought about how you are going cope with anxiety in recovery? You can’t use drugs and medication.

Substances are not the only way to manage the anxious feelings that you get. You need to learn healthy coping skills but, before first things first.

Whats the deal?

Let’s face it, more people than we even realize will feel anxious or some form of anxiety in their lives. It could be very temporary such as when you are going for a job interview or making some dramatic change in your life. Or it could be something that you struggle with for longer periods of time.

It can be quite limiting when it comes to your life and daily tasks, which is why it is so much better to tackle the anxiety head-on and make some changes rather than let it fester and control you.

With that in mind, here are useful tips that I use to cope with anxiety in recovery that really do work.

Let’s get right to it.

10 Tips To Cope With Anxiety In Recovery

an asian woman with teal hair who needs to learn how to cope with anxiety in recovery, biting her nails

1. Change your mindset

One of the first things you should consider doing is working on your mindset. This is easier said than done but, can work wonders just by changing a few habits that you have in place.

It could be that your thoughts are negative and that you always see the bad side of things rather than good. You need to see the bright side of things. and life events. It can help you to change the habit and think differently.

You might also want to think about how grateful you feel for the things that do go right in your life. There will always be things worth celebrating but when you have an anxious mindset they can often be overlooked.

2. Try out methods other than medication

Since you are in recovery, taking medicines even prescribed is not always the best form of treatment. Especially for people in early recovery. The script says take 1 pill every 12 pills and your mind tells you to take 12 pills per hour.

That being said, there are alternative options to taking medicine.

You may want to try supplements and calming oils. Essential oils are known to help treat such disorders such as anxiety or depression. Depending on your particular situation, there are other options such as CBD. I haven’t personally tried it because I don’t feel it is a good idea for my own recovery. Yet, it can help you when you feel like your anxiety is getting to tough to handle on your own. You can shop cbd online quite easily.

Personally, I know quite a few people who use cbd for a number of reasons including anxiety. They have had nothing but good things to say about it. So, that may just be someothing you want to look into.

Others prefer to meditate daily or anytime when their anxiety becomes a bit overwhelming. I know women and men in recovery who swear by reiki when it comes to feeling anxious. It is always good to know there are plenty of options you can try.

3. Change your diet

Your diet plays a huge part in how you feel. You should try and cut back on both caffeine and sugar. Instead, you should nourish your body. The cleaner you eat, the better you will feel.

Related Post: The Ultimate Guide To Keto and Addiction Recovery

It is easier to feel good if you are actively doing something about it, and your diet is a great place to start with it.

Also drinking more water has been known to help improve your mood and sleep quality. Which could also help you with anxiety moving forward.

4. Exercise more

Related Post: Quick & Simple Ways To Add Fitness To Your Sober Life

One highly proven method to cope with anxiety in recovery is through exercise. This doesn’t mean that you need to be in the gym every day.

Simple things like walking your dog or simply being out in the fresh air can work wonders to your anxiety levels. Not to mention, it is good for your overall wellbeing.

5. Write in a journal

This is one of my favorite ways to cope with anxiety in recovery. I have talked about it and even created a free addiction recovery journal. You can sign up below to get it.

Product image of the free addiction recovery journal Get Your Shine On.

Writing is extremely therapeutic especially when your anxious or stressed the eff out. You can write whatever you want, discuss your feelings, and are able to let it all out. There’s no fear of how someone will react. It’s your journal. Your confidant.

Plus, writing in a journal on a consistent basis can relieve feelings of shame, guilt, anxiousness, and allows you to work on becoming the person you want to be.

P.S. There are pages in the journal for this specific reason.

6. Talk it Out

It’s always nice to have someone to talk to. A person that you can vent to about your struggles, your life, and everything else.

But wait a second. Let’s keep it honest. If you’re like me, you don’t trust many people do to active addiction.

Even more so, you sure as hell don’t want to open up to your family or another person who has no damn clue about addiction, the struggles to overcome your past, or how to cope with my anxiety. Every recovering addict person in the world has anxiety issues at one time or another

Due to that exact scenario, I see a professional. Yes, I have a shrink (well technically counselor). She’s awesome. She does have a substance abuse background so, she helps me immensely. I love having her perspective on things.

Its an honest, real opinion from a person looking at it from their point of view. Not adding in all the bullshit I’ve done. She guides me in learning how to cope with anxiety in recovery. Among other things. I highly recommend you see a professional if you can.

7. Sleep

In my opinion, this is one of the best tips to cope with anxiety in recovery. Your sleeping schedule is super important.

Not getting enough sleep can skyrocket your anxiety levels. On the other hand, too much sleep can do the same damn thing. Find a happy medium when it comes to getting a good night’s sleep in recovery.

8. Inhale Slowly

Do you know why people claim they need a cigarette when stressed out? Why would someone want to ingest a stimulant when they need to calm down. That doesn’t make any sense. Right?

The reasoning that you feel relief, relaxation and actually calm down when having a smoke break is due to this simple fact. Each time you hit your cigarette you take a slow deep inhale. That is what makes you feel better. Not the garbage in the cigarette but each time you inhale.

Related Post: Stop Smoking and Kick Ash

You can do that same exact thing without a cigarette and it truly works. That is why when you’re all wound up and freaking out, you are told to just take a deep breath.

Just breathe.

Don’t forget to grab your copy of the Get Your Shine On Recovery Journal. The significance of using this particular journal is truly mind-blowing. It will help you in ways you can’t imagine.

Product image of the free addiction recovery journal Get Your Shine On.

9. Use Your Head

Let me explain.

We all have stuff that triggers us. There are certain things that trigger are anxiety. Instead of feeding into your anxious feelings, try to redirect the thoughts you are having.

Go do something you like. Something that will get your mind off of whatever you are thinking about. Go for a run, dance, write, exercise, garden, cook, play music so damn loud you can’t think about anything else.


10. Out of Your Control

While journaling helps me to cope with the feelings of anxiety and decipher what causes it. Self-acceptance will stop my anxiety dead in its tracks.

When a situation occurs, such as my credit card limit being decreased or a realtor choosing another tenant to rent that pergect house to. I could snap. I usually do freak out initially. The anger, the anxiety, and being down right dissapointed. That shit hurts.

Yet, if I take a step back and assess the situation. I am able to see that it is out of my control. So I take time to regroup, refocus, and readjust.

I can’t let things that are out of my control affect me that much. It doesn’t matter how upset I am, nothing is going to change.

Being able to accept those kinds of things have made me a better person.

Coping is Growing

I know that these methods work when it comes to being able to cope with anxiety in recovery.

The anxiety you feel needs to be dealt with in the right way. Before, we got high. It took away the problems and then caused even more.

Yet, being able to cope with anxiety, stress, anger, and everything else is a successful step in the right direction. Knowing what triggers you and how to handle it in a healthy manner is proof that you are growing and changing for the better.

Keep up the sober badassery.

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I am NOT a licensed therapist. For immediate help call the Substance Abuse Mental Health Service Adminstration’s 1-800-662-HELP. It's a free 24/7 service for ppl facing mental +/or substance use disorders.Or you can use the online treatment locator HERE.

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