How to Manage Anxiety in Addiction Recovery: Actionable Tips

Marking Action Anxiety Day: Tactics for Managing Anxiety Through Recovery

This week, we celebrated Action Anxiety Day on June 10th 2024. Started by Anxiety Canada, Action Anxiety Day focuses on raising awareness and providing tools to manage anxiety. Managing anxiety is crucial in the recovery process, helping to prevent setbacks, promote emotional stability, and support overall well-being.

In today’s post, we share actionable tactics for managing anxiety and aim to distigmatize anxiety in the recovery process.

Stay Connected: Invest in a Support Network

Recovery from addiction is a challenging path, often riddled with anxiety. One of the most effective ways to manage this anxiety is by staying connected with others who understand your journey. A strong support network can provide encouragement, share experiences, and offer practical advice.

Consider joining groups like the Dunham House Alumni group. These groups consist of individuals who have walked the same path and can offer a sense of camaraderie and understanding. They can be a constant source of support, helping you stay grounded and focused on your recovery goals. Regular meetings and activities foster a sense of community, reducing feelings of isolation and anxiety.

Practice Mindfulness: Meditation, Journaling, and Deep Breathing

Mindfulness is a powerful tool for managing anxiety. Techniques such as meditation, journaling, and deep breathing can help you stay present and manage your emotions effectively.

Practicing meditation daily can calm your mind and reduce anxiety. Start with short sessions and gradually increase the duration as you become more comfortable. Consider downloading an app like Calm or Headspace, or even following a guided meditation on YouTube - like this one.

If meditation isn’t your thing, you might want to try journaling. Writing down your thoughts and feelings can be a therapeutic way to process your emotions. It helps you identify patterns and triggers, providing insight into your anxiety. Get yourself a notebook and pen (or even laptop) and give yourself 15 minutes to empty your mind.

Finally, deep breathing exercises can help you regain control during moments of anxiety. Practice techniques like the 4-7-8 breathing method or Wim Hoff to calm your nervous system.

Set Realistic Goals: Break Down Your Recovery Journey into Manageable Steps

Setting realistic, manageable goals is essential in recovery. Breaking down your recovery journey into smaller, achievable steps can prevent feelings of overwhelm and anxiety.

Start by setting daily or weekly goals that are specific and attainable. For example, if your long-term goal is to remain sober, a short-term goal could be to attend a support group meeting twice a week. Celebrate your achievements, no matter how small they may seem. Each step forward is progress and deserves recognition.

Healthy Lifestyle: Balance Diet, Exercise, and Sleep

A healthy lifestyle plays a crucial role in managing anxiety during recovery. Proper diet, regular exercise, and sufficient sleep are the foundations of physical and mental well-being.

Eating a nutritious diet can stabilize your mood and energy levels. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Avoid excessive caffeine and sugar, which can exacerbate anxiety. At Dunham House, we serve healthy meals that incorporate the fresh produce from our 7000 square foot garden. Our lead cook, John, is a talented horticulturalist and cultivates 10+ types of fruits and vegetables.

Physical activity releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of exercise most days of the week. Find an activity you enjoy, whether it’s walking, cycling, yoga, dancing, or hiking on the Dunham House grounds.

Quality sleep is essential for mental health. Establish a regular sleep routine, create a restful environment, and avoid screens before bedtime to improve your sleep quality. You should aim to get between 7-9 hours daily.

Seek Professional Help: Counselling and Outpatient Programs

Professional help can provide the structured support necessary for managing anxiety and maintaining recovery. Don’t hesitate to reach out to counsellors or participate in structured outpatient programs, like the one offered at Dunham House.

Counselling:

Individual or group counselling can offer a safe space to discuss your fears and anxieties. Therapists can help you develop coping strategies tailored to your needs.

Outpatient Programs

These programs offer structured support while allowing you to continue with your daily life. They often include therapy sessions, educational workshops, and support group meetings.

Avoid Triggers: Identify and Steer Clear of Craving Triggers

Identifying and avoiding triggers is a critical aspect of managing anxiety during recovery. Triggers can be anything that prompts cravings or increases your anxiety, such as certain people, places, or situations.

Take time to identify your triggers and develop strategies to avoid or cope with them. This might mean avoiding specific environments, limiting contact with certain individuals, or creating a plan to manage stressful situations. Being proactive in avoiding triggers can significantly reduce anxiety and support your recovery.

Be Kind to Yourself 

Finally, and most importantly, be kind to yourself. Recovery is a challenging journey, and it’s essential to practice self-compassion. Acknowledge your progress, forgive yourself for setbacks, and focus on the positive changes you are making.

Remember, it’s okay to seek help and take things one step at a time. Celebrate your successes and learn from your experiences. Self-kindness can reduce anxiety and foster a more positive mindset, which is crucial for long-term recovery.

An Ongoing Journey: Managing Anxiety in Mental Health and Addiction Recovery

Managing anxiety through addiction recovery is a multifaceted process that requires patience, support, and self-compassion. But staying connected, practicing mindfulness, setting realistic goals, maintaining a healthy lifestyle, seeking professional help, avoiding triggers, and being kind to yourself…you can navigate this journey more effectively.

Let’s mark Action Anxiety Day by committing to breaking the stigma of anxiety and supporting each other in recovery. Together, we can ACT on anxiety and prioritize well-being.

About Dunham House

Located in Quebec's Eastern Townships, Dunham House is a residential treatment centre specializing in addiction and concurrent mental health disorders. We are the only residential facility of our kind in Quebec that operates in English.

Our evidence-based treatment programs include a variety of therapeutic activities such as art, music, yoga, and equine-assisted therapy. In addition to our residential services, we offer a full continuum of care with outpatient services at the Queen Elizabeth Complex in Montreal.

Click here more information about our programs and admissions.