Managing anxiety and depression during drug addiction recovery can be challenging. It is a common situation among people in recovery and can have a profound impact on the recovery process, often leading individuals away from ongoing recovery and into relapse.
However, there are strategies you can implement to cope with depression and anxiety in recovery, including professional help and therapy, self-help and resources, physical well-being, peer support, and many more.
Anxiety and depression are common mental health issues in Ohio, with more than 33% of adults in Ohio reporting symptoms of anxiety and depression, according to a 2023 research by KFF.org. Managing these symptoms in recovery can help you transition into wholesome sobriety.
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What is Anxiety and Depression in Recovery?
Anxiety and depression are mental health conditions affecting millions of Americans, and in the context of addiction recovery, refer to the co-occurrence or exacerbation of these mental health conditions during the process of recovering from substance abuse.
An anxiety disorder is a category of mental health conditions characterized by excessive, persistent, and often uncontrollable feelings of anxiety and fear. These disorders go beyond the everyday experience of occasional stress or worry and can significantly disrupt daily life, work, and relationships.
Depression, on the other hand, also known as major depressive disorder (MDD), is a common and severe mental health condition characterized by persistent and intense feelings of sadness, hopelessness, and a lack of interest or pleasure in most activities. Depression goes beyond ordinary feelings of sadness that everyone experiences from time to time.
These mental health conditions are two of the most common mental health conditions, whether in recovery or not. This is according to research by the National Center for Biotechnology Information. Note that there’s a difference between co-occurring disorders, which refers to mental health conditions happening at the same time as drug addiction and mental health conditions occurring after treatment or during recovery.
What are the Symptoms of Anxiety and Depression in Recovery?
The symptoms of anxiety and depression are the same whether in recovery, after recovery, or before treatment. They can include excessive worry, persistent sadness, and feelings of worthlessness. Let’s break it down into two sections:
Anxiety Symptoms:
- Constant and excessive worry about the future, health, relationships, or other aspects of life.
- Feeling restless, on edge, or unable to relax.
- Physical Tension: Muscle tension, trembling, or muscle aches.
- Being easily agitated or irritable.
- Sleep disturbances, including insomnia or excessive sleep.
- Difficulty concentrating.
- Rapid heartbeat or palpitations.
- Shortness of breath or having a choking sensation.
- Profuse sweating, especially in stressful situations.
- Gastrointestinal distress, like stomach aches, nausea, or diarrhea.
Depression Symptoms:
- Overwhelming and persistent feelings of sadness or hopelessness.
- Losing interest or pleasure in activities once enjoyed.
- Persistent feelings of exhaustion, even after adequate rest.
- Changes in appetite leading to significant weight loss or gain.
- Sleep Disturbances: Insomnia or oversleeping.
- Frequent thoughts of worthlessness or guilt.
- Difficulty concentrating and inability to focus or make decisions.
- Unexplained physical aches and pains like headaches or body aches.
- Thoughts of death or suicidal ideation can be severe and should be addressed immediately.
What are the Causes of Anxiety and Depression in Recovery?
The causes of anxiety and depression during recovery include post-acute withdrawal syndrome (PAWS), life issues, fear of living in sobriety without drugs, intense cravings for the drug of abuse, and many more.
Aside from the above, anxiety and depression can be triggered or exacerbated during the recovery process for various other reasons, including the following:
- Psychological stress from daily routines, past trauma, or emotional pain.
- Social and emotional isolation
- Co-occurring disorders
- Significant life changes such as rejection from work, leaving a toxic environment, and breaking up from a marriage or relationship mid-recovery.
- The constant fear of relapse.
- Stigma, shame, and the uncertainty of what others might think of you
- Lack of coping strategies.
- Financial and legal issues accumulated during the period of active drug addiction and treatment.
While the above can result in anxiety, depression, and even relapse if the drug abuse was a mental health medication, they don’t necessarily have the same effects on everyone in ongoing recovery. It’s essential to speak with your therapist or psychiatrist if you are experiencing symptoms of anxiety and depression while on your journey to sobriety.
How Can Ohio Residents Manage Anxiety and Depression in Recovery?
Ohio residents going through ongoing recovery can manage anxiety and depression using one or a combination of different strategies and coping mechanisms. These strategies are critical for maintaining sobriety and overall well-being, and they include:
1. Seek Professional Help
One of the first and most important steps to take if you notice symptoms of anxiety and depression during recovery is to speak with mental health professionals experienced in addiction and co-occurring disorders.
Depending on the severity of your symptoms, your physician or therapist might suggest one or a combination of treatment options, including inpatient rehab, outpatient rehab, and behavioral therapy, such as cognitive-behavioral therapy (CBT) or dialectical behavioral therapy (DBT), to address the root causes of anxiety and depression.
2. Lifestyle Changes and Self-Care Strategies
Lifestyle changes and self-care strategies are essential components of managing anxiety and depression during recovery. It is crucial to examine yourself and your daily routines to see what can be changed, removed, or improved to help you maintain a healthy and focused journey to sobriety.
Some lifestyle changes you can implement include the following:
- Creating consistent daily schedules like wake-up times, meal times, and bedtimes.
- Engaging in regular exercise like walking, jogging, or yoga to relieve stress and boost your mood. Establish an engaging routine that keeps you in a good mood.
- Prioritize quality sleep by maintaining regular sleep schedules and creating relaxing bedtime schedules that prepare your body for rest.
- Eat a well-balanced diet focusing on whole foods like fruits and vegetables, lean proteins, and whole grains. Avoid consuming caffeine and sugar, which can worsen addiction symptoms.
- Consider journaling your daily activities and happy moments to keep you in an uplifted mood.
- Avoid engaging in activities that could worsen your stress levels—practice stress-reduction techniques like time management, prioritization, and setting realistic goals.
- Surround yourself with people who support you and understand you’re on a journey to wholesome recovery.
3. Seek Support Systems and Peer Groups
Incorporate the 12-step programs by attending support groups such as Alcoholics Anonymous (AA) or Narcotics Anonymous (NA) to connect with others in recovery, share experiences, and receive encouragement.
You can also reach out to supportive family and friends who understand your struggle with addiction and your journey to recovery. Discuss your feelings and concerns with them and tell them how they can help.
4. Practice Mindfulness and Relaxation
Practicing mindfulness and relaxation techniques can be highly effective for managing anxiety and depression in recovery. Mindfulness is the practice of being fully present in the moment without judgment. It involves focusing on your thoughts, feelings, and sensations as they occur without trying to change or evaluate them.
You can practice mindfulness activities, such as mindful meditation, eating, breathing, and exercise. You can also incorporate relaxation techniques like deep breathing, progressive muscle relaxation, aromatherapy, and creative outlets.
5. Avoid Triggers
It helps to be more self-aware during recovery to help you identify specific triggers that may exacerbate your anxiety and depression. Avoid high-risk situations, people, events, and places you consider triggers.
If there are certain unavoidable high-risk situations, plan and create boundaries as much as possible. Avoid isolation and practice stress-reduction techniques.
Some triggers you can look out for are cravings for the drug of abuse, stress, negative thoughts, relationship conflicts, unresolved trauma, and many more.
6. Set Realistic Expectations
Be patient with yourself and acknowledge that recovery is a process with ups and downs. With anxiety and depression in the picture, it becomes more challenging, and you have to understand that it might take some time and the help of professionals to reach full recovery.
Note that managing anxiety and depression is an ongoing process and can take some time to see some positive results. However, you can customize these strategies to your specific needs to reach complete recovery.
Why is it Important to Manage Anxiety and Depression in Sobriety?
It is essential to manage anxiety and depression in sobriety because these mental health challenges can worsen your drug addiction, resulting in a relapse or even in co-occurring disorders, where drug addiction and mental health conditions feed off each other in a vicious cycle.
Here’s why you must take quick and effective action while dealing with anxiety and depression during sobriety.
- Preventing relapse
- Improving quality of life
- Enhancing emotional stability
- Supporting healthy relationships
- Enhancing coping skills
- Preventing co-occurring disorders
- Promoting long-term recovery
- Enhancing personal growth
Managing anxiety and depression in sobriety is not only about avoiding negative consequences but also about creating a positive and sustainable future. It empowers individuals to lead healthier, more balanced, and fulfilling lives without needing substances.
Conclusion
Managing anxiety and depression in recovery is an ongoing journey that requires dedication, self-awareness, and a well-rounded approach. Ohio residents facing the unique challenges of seasonal affective disorder and the impact of substance abuse in the state must recognize the significance of addressing these co-occurring conditions.
By seeking professional help, practicing self-care, and building a robust support network, individuals can find the strength and resilience to navigate the path to sobriety while nurturing their mental well-being.
It is not merely about abstaining from substances but about embracing a life that is truly in harmony with one’s best self, free from the shackles of addiction and the burden of untreated anxiety and depression.