Anxiety During Recovery 

Recovery from any type of addiction is a lifestyle change. Because of this, it’s common for many to experience addiction recovery anxiety during this process. This anxiety can be challenging, but it’s not impossible to overcome. In this article, we’ll discuss recovery stages and how anxiety shows up during recovery, plus common symptoms of anxiety during recovery, and tips on how you can best cope with this type of anxiety as you go through recovery. 

Of course, some addictions are harder to overcome than others. For instance, most doctors would say that alcohol, nicotine, opioids, meth, and benzodiazepines are the hardest to overcome due to the physical dependence and withdrawal side effects during recovery. Recovery from these addictions can sometimes lead to relapse without proper treatment.

Addiction recovery has five stages

No matter what type of addiction you struggle with, recovery involves these five stages. The addiction recovery period can last months or years, depending on habit challenges, support, and your resilience.

1. The precontemplation stage is when you aren’t convinced that you have an addiction problem, even though those close to you have brought it up. 
2. The contemplation stage is when you acknowledge your addiction problem and take recovery seriously. You begin to weigh the advantages and disadvantages of quitting, not totally convinced you can give up your addiction. 
3. The preparation stage begins when you finally commit to take action and are willing to talk to your doctor or tell loved ones about the problem. 
4. The action stage, as the name suggests, is when you actively pursue therapy and get support. Others will notice visible changes in you at this point. 
5. Finally, the maintenance stage is the period where you work toward long-term recovery goals and can avoid relapses. 

At which stage during recovery does anxiety appear?

Anxiety often appears in the early stages of substance addiction recovery, usually during the early months of sobriety. At this point, your body is learning to live without the substance. Your brain isn’t receiving the chemicals it’s grown accustomed to, so it must adapt to the changes without relying on them. When withdrawal starts, you can have insomnia, feel overly emotional, and experience a lot of anxiety. 

Recovery anxiety symptoms

Understanding your anxiety symptoms will help you manage them. It’s normal to experience anxiety during recovery. But if you’re experiencing these anxiety symptoms, be sure to talk to someone such as a mental health professional for treatment. Getting help isn’t a sign of weakness, but actually a sign of strength. Common recovery anxiety symptoms are…

• Avoidance behavior-This is when you choose certain actions to escape situations, feelings, or thoughts that make you uncomfortable. 
• Can’t concentrate- or losing focus easily. 
• Insomnia-Inability to fall asleep or waking in the middle of the night. 
• Irritability- feeling irritable and grumpy is common because your brain is adjusting to a new normal without the substance. 
• Muscle tension-Tight muscles due to your body’s changes. 
• Panic attacks- anxiety may reach this level, especially if you struggled with anxiety before substance use. 
• Racing thoughts-same as above
• Shortness of breath- feeling like you can’t breathe; seek medical help if it continues. 
• Worry- anxious thoughts and feeling worried are common; some people feel they won’t be able to get through the withdrawal. 

Why is anxiety common during addiction recovery? 

Many are surprised that they experience anxiety when they quit a substance. It’s more common than not, and the anxiety can be intense at the beginning. Why is this the case? 

Your brain must heal. The substance you were taking suppressed your brain function. When you stopped taking the substance, your brain’s anxiety regulation becomes overly sensitive. Your brain must adapt to the new normal of not relying on the substance. Neurologically, it takes time for your brain to heal and begin working properly. 

There is a rebalancing of your brain chemicals. The substance you were taking flooded your brain with chemicals like dopamine, which causes pleasure, motivation, and a sense of reward. Serotonin, which helps with mood and feeling calm,  is another chemical messenger that’s affected. When you stop the substance, your brain must function without these chemicals, leading to anxiety. 

You must learn coping tools or strategies. If the substance was how you managed your stress, then you must learn new ways to deal with your stress. The substance was your crutch. Without it, anxiety will try to take over. 

Normal life and recovery are stressful. To be honest, addiction recovery is stressful. You’re dealing with emotional and physical stressors plus trying to maintain your life, work, family, and other responsibilities. Regular life is stressful enough, let alone experiencing the anxiety of addiction recovery. So, if you’re experiencing anxiety during recovery, remember this is normal. Don’t go through this experience alone. Be sure to get proper treatment and support. 

What are signs anxiety is affecting recovery? Post-addiction anxiety can affect your recovery just as anxiety affects other major recoveries such as an injury, surgery, or long-term illness. When you’re anxious, it raises your cortisol levels and suppresses your body’s immune system. This can lead to slower healing, sleep problems, and increased overall pain, stretching out your recovery. As you experience anxiety during recovery, you may feel like avoiding uncomfortable situations. You might skip your medications or a doctor or therapist appointment. Resist the urge towards avoidance. It’s detrimental to your emotional wellness and could slow down the entire recovery process.  Signs that anxiety is slowing you down or hindering your recovery could be things like:

• Chronic fatigue and low energy
• Easily injured. Repeatedly breaking a bone, spraining your ankle,  or an increased tendency to fall or trip could be your body’s unconscious response to the anxiety that you’re feeling.
• Increased muscle aches and pains. 
• Gut problems- diarrhea, constipation, or stomach pain. 
• Recurring infections that won’t heal. As soon as your infection heals with antibiotics, you get another infection. Your body can’t keep up due to the stress and anxiety. 
• Sleep problems- insomnia, nightmares, and other sleep disturbances. 
• Slowed wound healing-a small cut may take months to heal when you’re anxious.
• Surgical complications such as slow healing. 

Natural ways to reduce anxiety during recovery

There are many natural ways to reduce your anxiety. Here are suggestions. 

1. Get moving: Exercise boosts natural chemicals in your brain called dopamine and serotonin, which reduce anxiety even better than some medications. You can do simple forms of exercise such as
   • A short 15-minute power walk-Walk at a good pace for best results. Keep walking so you can feel your heart beating quickly, but you can still hold a conversation.
   • Simple circuit exercises- no equipment is needed for these exercises. Do 3 rounds of 10 wall push-ups, 10 squats, and 30 seconds of standing, lifting your knees high. 
   • Tai Chi or Yoga- slow, controlled breathing combined with gentle movements to help you relax and stretch. 
   • Always start small and slowly. It’s not a race, but aim to get started, and after several weeks, you can increase the amount of time you exercise. 
   • Find someone to walk or go to yoga class with you. Having a friend helps you stay connected with others and motivates you to show up.
   • Join a running group for extra social experience and support. 
2. Write in a journal: Writing about your feelings in a journal, according to one study, decreases stress, lowers depression, and improves resiliency. 
3. Eat healthy: Eat a healthy diet to improve your overall health and make you feel better. Avoid ultra- processed foods, sugar, and foods high in artificial dyes or other additives. Choose foods such as…
   • Lean proteins
   • Vegetables
   • Fruits
   • Whole grains 
   • Fatty fish 
   • Dairy high in magnesium and calcium
4. Always have a good support network: When you’re going through addiction recovery, be sure to have a supportive, strong group around you. Be sure you have family, friends, or other groups to provide emotional support and encouragement when you need it. Don’t try to go it alone; gather a group of supporters you can rely on. 
5. Avoid caffeine and other stimulants: Coffee, sodas, and energy drinks can increase your anxiety levels due to the caffeine levels. Reducing these stimulants will help you manage your anxiety levels. Instead, choose to drink herbal teas, low-sugar juices, or dairy drinks. 
6. Consider using herbal essential oils: Use them topically or in aromatherapy, but never take them orally unless you speak to your physician first. Consider using essential oils to help reduce anxiety during recovery, such as…
   • Bergamot
   • Chamomile
   • Lavender
   • Ylang-Ylang
7. Aromatherapy: Try a diffuser to release essential oils into the air for 30 to 60 minutes. Smelling certain essential oils can relieve anxiety and help you feel calmer. 
8. Topically: Always dilute these essential oils in a carrier oil, such as jojoba or coconut oil, to avoid skin irritation. Add around three to five drops of essential oils per teaspoon of carrier oil.
9. Censozo: Censozo is a blend of calming essential oils, including rosemary and lavender. This formula can reduce cravings and lower your anxiety levels so you feel calmer. It’s a natural way to reduce anxiety during addiction recovery. 
10. Be patient with yourself: Most of all, be patient with yourself as you go through recovery. It will take time for your brain and body to adjust. That’s okay. Sometimes you feel as if there isn’t the progress you wish,  but don’t give up; over time, you will be healthy.