5 Ways to Cope with Anxiety In Recovery

Before I got sober, one of the reasons I drank was to quiet my racing thoughts and soothe my anxiety. When I drank, I felt calm. The obsessive, intrusive thoughts went away. However, things got out of control because I didn't know how to cope. Eventually, my anxiety got worse and I was a full-blown alcoholic. 

Taking the leap to get sober was difficult, but finding ways to cope with my anxiety without alcohol was even harder. After all, alcohol was my solution for years. If I were to stay sober, I had to get a handle on my anxiety. Here are 5 ways that I find useful in coping with anxiety in recovery. 

1. Meditation

When I first got sober, I heard people throw around the word "meditation" all the time. Although it didn't appeal to me, I was desperate enough to give it a shot. Mindfulness is a form of meditation that I find to be most beneficial. Mindful meditation helps people become present and aware of the current moment. Rather than pushing thoughts away, mindfulness taught me to become aware of my thoughts and emotions. More importantly, it taught me how to breathe through these emotions and find a sense of peace. When practicing mindfulness, you listen to your thoughts without judgment. You welcome emotions in and take care of them rather than push them away. 

Since I find it difficult to focus on meditating by myself, I use the help from guided meditations. I can put my headphones in, listen to the meditation, then find myself feeling less anxious and more refreshed. The best part is that it is completely free and can be done anytime, anywhere!

2. Exercise

Exercise is proven to help alleviate stress, anxiety, and depression. Exercise releases endorphins, which help stabilize mood and enhance feelings of well-being. Before I started drinking, exercise was an important part of my life - so it wasn't hard to start working out again. When I work up a sweat, challenge my muscles, and get my heart beating, my anxious thoughts go away. I always leave a workout feeling better than I did when I began.

3. Talking it out

My support group is one of the most important parts of my recovery. More often than not, when I am anxious or worried about something specific, there is somebody in my support group who has experienced the same situation and feelings. When I can relate to someone else who understands, I don't feel so alone. In addition, sometimes all my anxiety needs is a long talk with someone who cares about me and my sobriety. Holding my anxiety in never served me well, so today I choose to talk about it.

4. Writing

Sometimes, anxiety can make my thought process very scattered and overwhelming. When this happens, I write down my thoughts. Not only is journaling therapeutic, but it can help you see clearly when situations seem like too much to handle. Writing or journaling is a great way to work through anxious thoughts and feelings because it allows for self-examination. When my anxiety gets the best of me, I pull out my notebook and jot down my thoughts. Usually, a little writing is enough to relieve my worries.

5. Self-Care

Self-care isn't only great for coping with anxiety, but it supports recovery as well. To me, self-care means taking time to relax and treat myself to something that makes me happy. Sometimes, it means a walk along the beach during sunset with my dog. Other times it means an in-home spa night. The important part of self-care is to remember that I must take time to take care of me. Doing something enjoyable always alleviates my anxiety and distracts me from unnecessary worrying. In addition, it lets me spend a little time away from day to day obligations. Self-care helps me not be so hard on myself by teaching me that it's okay to relax.

For me, the hardest part of recovery was adjusting to life without alcohol - and that meant coping with my intense anxiety. Without fail, doing these five things helps me cope with my anxiety on a daily basis and supports my sobriety.