5 Tried & Trusted Tips to Manage Anxiety
One of the most common experiences addicts share is that of anxiety. Overwhelming feelings of terror or panic compound their physical dependence on alcohol or substances. They fall into a vicious cycle where the sufferer turns to their substance to escape from their anxiety, which in turn leaves them more anxious than they were before.
In early recovery, anxiety can act as a catalyst for relapse. Therefore, in their early days of sobriety, a person needs to learn how to cope effectively with emotional crises before they fall back into their old patterns of behavior. Here we discuss 5 Tried & Trusted methods of Anxiety Management that will set you up for success. You can do this!
Meditation
Meditation is nothing short of transformative. No other concept, method, ideology, or pharmaceutical option can compare with meditation’s track record of success. Not only is it highly effective, but it’s also free. We can meditate anywhere at any time. At a basic level, meditation requires you to pause, focus on your breath, and stop judging yourself or your thoughts. We are fortunate that we have access to every flavor of meditation available online or in-person through classes and groups in the modern day. By simply downloading an application to your phone and committing to five minutes a day, you could save your sobriety. Choose you.
Exercise
Mens sana in copore sano. These words first uttered in the 2nd century AD are still relevant today. The physical components of anxiety and addiction are directly tied to our habits, and the quality of our mental health is the result of those habits. Physical exertion, which is enough to elevate your heart rate and cause you to sweat, releases endorphins throughout your system. This distribution of these naturally produced chemicals boosts feelings of happiness and well-being. Creating a consistent exercise program allows an individual in early recovery to form new, positive habits, increase self-esteem, and experience positive emotions. The anchor of exercise with other techniques helps them regulate their turbulent or negative emotions, which previously caused them to turn to substances. It can also open doors to new interests, clubs, and human connections.
Going Offline
There is an undeniable link between increased time spent online and elevated levels of anxiety. The human brain is not designed to cope effectively with the overwhelming amounts of information we can access at the tip of our fingers. Someone in early recovery is especially vulnerable to being affected by the content they consume. Looking at pictures on social media of other people partying or otherwise enjoying themselves like “normal” people can be highly triggering. Being reminded of times when they were still drinking or using and the “fun” they used to have. Comparison is the thief of joy, and a person’s recovery journey is a path only they can take. Committing to periods of “no internet time” every day can help those in recovery connect with themselves, get out in nature, or otherwise engage with the world around them without distractions.
Getting Creative
Not too long ago, the most purchased Christmas present for adults was the coloring book. Why was this? Because it gave brain weary, overloaded grown-ups permission to disconnect and tune in to their creative side. An opportunity many had not had since they were children. Side effects were the ability to enter a meditative state, increased sense of relaxation and “mindfulness,” as well as the satisfaction of having completed intricate designs to their creative preference. Coloring books are a great example of a low-pressure artistic activity that anyone can try, with no previous art experience required. For those early in recovery, the longer they stay away from using, the more aware they will become of the little nugget of creativity they have within themselves. They will also become aware of emotions that they have been hiding from for a long time. Starting small and experimenting with different mediums or techniques can provide a healthy outlet for these complicated feelings and promote well-being. Why not try it? Get coloring today and see what happens.
Journaling
Words are powerful. They have toppled empires, started revolutions, and changed the world time and time again. What does this mean? That the words you choose and the importance you place on them are critical. How to harness this power for your benefit? Through gratitude. Gratitude is the soft blanket you fall into that protects you from the cold winds of day-to-day life. In early recovery, you are especially sensitive and need extra protection. By journaling your gratitude for all the minor positive events of your day, you will build a protective layer of positive feeling and connectedness that will help you when your anxiety is high, or you doubt your decision to go sober. Being able to read over the positive entries you’ve made while recovering will help bolster your confidence in yourself and your choices.
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