Quitting alcohol is an incredible step towards wellbeing and fulfillment. However, your journey does not end after detox or rehab. The reality is that being sober can come with new anxieties, even though they may not be as damaging as the mental health issues that come with addiction. Without managing the anxiety, you might find yourself struggling or even on the verge of relapse.
The good news is that the anxiety you’re feeling is normal, and therefore there are proven methods to regulate it. What you’re experiencing is a combination of the lingering effects of alcohol and your body and your mind. With a better understanding of what is at the root of this issue, you can learn to take control and find peace in your sobriety.
Here’s what you need to know.
Why Do You Feel Anxious After Quitting Alcohol?
There are multiple reasons why you feel anxious after quitting alcohol. They can be understood by looking at 3 different components: the biological, psychological, and social and environmental aspects.
The Biological Connection
Studies have shown the significant effect alcohol has on the brain’s neurotransmitters, particularly GABA and dopamine, which regulate mood and relaxation. Prolonged alcohol use disrupts these systems, leading to dependency. Upon quitting, the brain struggles to rebalance as it has been relying on alcohol to increase dopamine and GABA. The withdrawal symptoms of irritability, insomnia, and anxiety can continue for months after the systematic detox is complete.
The Psychological Component
For many, alcohol serves as a coping mechanism for underlying anxiety disorders. Once alcohol is removed, these disorders may surface, leaving individuals feeling overwhelmed and vulnerable. The best rehabs will address all underlying issues that led to or were caused by alcohol use. However, this does not mean the feelings go away entirely. Once you leave rehab, you may experience anxiety surrounding navigating life’s challenges without the familiar crutch of alcohol. You will have tools to deal with it, but may need extra help as you transition back into normal life.
The Social and Environmental Triggers
Rehab is a controlled environment. However, your life outside rehab is significantly changed by your sobriety. You spent a lot of time in environments where drinking was common and may find that most of your friends still drink heavily. Furthermore, there is still some stigma around alcohol addiction, and you may find it hard to speak about with certain people. As such, avoiding triggering environments or people can be tough. In addition, new environments which are healthier can feel unfamiliar, especially if you struggle with social anxiety.
So, how do you manage your anxiety after quitting alcohol? Here are the best ways to go about it.
Continue Accessing Professional Help
If you’ve been through rehab, you have been provided with excellent professional help. It is important to continue with this journey post-rehab as a means of supporting your transition to regular life.
These are the most important components:
Therapy and Counseling
A great therapist will help you implement tools to understand and manage your anxiety. They may continue your training in cognitive behavioral therapy (CBT) and/or dialectical behavior therapy (DBT) which are often taught in rehab. They will also offer new ways of dealing with anxiety, as it becomes clearer what works for you considering your specific circumstances in the outside world.
Support Groups
Support groups are an important part of rehab. If your rehab is outside of your local area, or does not offer outpatient support groups, consider joining community groups like Alcoholics Anonymous (AA) or SMART Recovery. In these communities, you can find a safe space to share experiences and learn from others on similar journeys. These groups provide emotional support and practical advice, making the recovery process less isolating.
Medication
If you were prescribed medication to help with your mental health issues, it is crucial that you see a psychiatrist post-rehab to continue getting medical support. It is especially important that you don’t stop using the medication, unless you do so with professional guidance.
Additional Coping Strategies for Anxiety Management
It is not just through professional support that you can manage your anxiety. The following methods can become part of your regular mental healthcare regime.
Develop a Routine
Creating a consistent daily routine helps reduce uncertainty and promotes stability. Regular sleep, balanced meals, and scheduled activities provide structure and a sense of control, easing anxiety.
Exercise Regularly
Exercise is a proven natural remedy for anxiety. Activities such as yoga, running, or swimming release endorphins, improve mood, and reduce stress levels. Even a 30-minute daily walk can have significant benefits.
Practice Mindfulness and Relaxation
Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help individuals stay grounded and reduce anxiety. These techniques teach people to focus on the present moment and manage overwhelming thoughts.
Improve Your Nutrition
Diet plays a vital role in mental health. Foods rich in omega-3 fatty acids, magnesium, and complex carbohydrates can stabilize mood and energy levels. Avoiding stimulants like caffeine and processed sugars can prevent unnecessary spikes in anxiety.
Cultivate Healthy Sleep Habits
Quality sleep is essential for managing anxiety. Setting a consistent bedtime, avoiding screens before sleep, and creating a calming nighttime routine can help overcome sleep disturbances and improve overall well-being.
Conclusion
It is normal to feel anxiety after quitting alcohol. Even with the best rehab experience, the return to normal life brings challenges that can be stressful and unfamiliar. By continuing to receive professional support, as well as implementing coping strategies, you can manage your anxiety, leading to a fulfilling and meaningful life, while lowering the risk of relapse.
