One of the hurdles many individuals face during the transformative period of recovery is dealing with generalized anxiety disorder (GAD) and anxiety attacks. These episodes can be overwhelming, making the path to recovery seem daunting.
However, understanding that you’re not alone and learning strategies to manage anxiety can empower you to navigate through these moments with strength and grace. Anxiety disorders and substance use disorders are more common than often recognized, and there are many practical steps one can take to regain calm and control during a panic attack.
Anxiety Attacks: A Common Companion in Recovery
As you step away from drugs or alcohol that once served as a coping mechanism, your body and mind go through significant adjustments. During this time, it’s not uncommon for individuals to experience heightened levels of anxiety in recovery from addiction, leading to anxiety attacks. These intense episodes of fear or panic are more than just a feeling of being stressed or worried—they can be all-consuming, impacting your ability to function normally.
The physiological and psychological changes that occur during recovery can trigger these anxiety attacks. Factors such as withdrawal symptoms, fear of relapse, changes in social relationships, and the stress of navigating a new way of living can all contribute to their onset.
Recognizing that anxiety can be a common part of the recovery process is crucial. It helps demystify the experience and encourages individuals to seek the support and strategies they need to cope effectively.
This serves as a reminder of just how intertwined mental health and addiction are. Dual diagnosis treatment is necessary to overcome addiction because the whole person needs to be healed to improve anxiety and addiction.
This holistic view paves the way for more effective and empathetic support frameworks, ensuring that individuals do not have to navigate the complexities of recovery and addiction treatment alone.
10 Strategies to Recover From an Anxiety Attack
When faced with an anxiety attack during recovery, it’s essential to have a toolkit of strategies to help you through these challenging moments. Here are some steps to consider:
1. Advanced Deep Breathing Techniques
Beyond basic deep breathing, engaging in more structured practices like the 4-7-8 technique can be particularly effective. Inhale for a count of four, hold your breath for seven counts, and exhale slowly for eight counts. This method helps regulate your body’s stress response and can quickly calm symptoms of anxiety during an attack.
2. Utilize Grounding Exercises
Expanding on grounding techniques, consider the 5-4-3-2-1 method. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise effectively diverts your attention from anxiety to your immediate environment and the present moment, providing rapid relief.
3. Incorporate Mindfulness in Daily Activities
Mindfulness can extend beyond meditation to become part of your daily routine. Whether you’re eating, walking, or taking a shower, fully engage with the experience by paying attention to the sensations and details of the activity. This practice enhances your ability to stay present and reduce anxiety-provoking thoughts about the past or future.
4. Partake in Structured Physical Exercise
Regular physical activity should be a consistent part of your treatment for anxiety and mental health disorders. Find an exercise routine or physical activity you enjoy and make it a regular part of your schedule. This could range from yoga, which includes mindfulness elements, to more vigorous activities like running or cycling, which can significantly reduce stress levels.
5. Create a Support System
Building a network of support is crucial. This network can include peers from support groups who understand what you’re going through, friends and family members who offer a listening ear, and professionals like therapists or counselors at a treatment program. Knowing you have a robust support system can make facing anxiety less daunting.
6. Engage in Regular Therapy
Therapy can provide you with personalized strategies to manage anxiety. Cognitive behavioral therapy (CBT), in particular, is effective in identifying and challenging the thought patterns that contribute to anxiety attacks. Your therapist can also introduce other therapeutic approaches, such as exposure therapy, which gradually and safely exposes you to the sources of your anxiety, helping you build tolerance and reduce fear over time.
7. Consider Medication
In some cases, medication may be a necessary adjunct to therapy and self-help strategies, especially if the anxiety is severe. Doctors can prescribe medications like SSRIs (selective serotonin reuptake inhibitors) to help regulate mood and reduce the frequency of anxiety attacks.
However, it’s essential to discuss the use of medications thoroughly with a healthcare provider to consider the benefits and potential risks, especially for those in addiction recovery.
8. Try Journaling and Reflective Practices
Keeping a journal can be a therapeutic way to process your thoughts and feelings. Writing about your experiences, traumatic events, fears, and victories can offer insights into patterns that trigger anxiety and help you track your progress over time. Reflective practices also encourage a habit of self-compassion and acknowledgment of your growth and resilience.
9. Engage in Creative Expressions
Incorporating creative activities into your routine can serve as a powerful strategy for managing anxiety attacks during addiction recovery. Engaging in creative expressions such as painting, drawing, writing poetry, playing a musical instrument, or crafting can be incredibly therapeutic. These activities offer a constructive outlet for the complex emotions and stresses that accompany recovery, providing a sense of calm and accomplishment.
10. Develop a Personalized Anxiety Action Plan
Having a predetermined plan in place can help you feel more prepared to face anxiety attacks. This plan could include a list of grounding techniques that work for you, contact information for your support network, and reminders of past successes in overcoming anxiety. Having such a plan can make anxiety feel more manageable and less intimidating.
Find Help for Anxiety and Addiction With Lumina Recovery
Anxiety attacks can be a challenging obstacle when recovering from addiction, but with the right strategies and support, you can navigate through them and continue moving forward on your path to recovery.
Lumina Recovery is equipped to treat many forms of anxiety, including generalized anxiety disorder, social anxiety disorder, and obsessive-compulsive disorder, through our dual diagnosis programs, with inpatient and outpatient treatment options. Each day is a step towards healing, and facing anxiety is a sign of your strength and commitment to a healthier, substance-free life.
Contact our team of professionals today to learn more about how we can help you or a loved one.
