When you’re newly sober, you might be uncomfortable with the emotions that arise after being buried for so long. Now that you’re not using drugs or alcohol to cope, what can you do with all those feelings?
Keep reading to learn healthy ways to handle various emotions in recovery.
Managing Sadness in Recovery
Sadness is a normal part of recovery, and of the human experience in general. So, when feelings of sadness arise, don’t avoid them.
If you just need a good cry, watch a tearjerker to give you that outlet. If the feelings are tied to a specific circumstance, talk with a trusted friend to help you process your emotions. (Bonus points if that friend lets you cry on their shoulder.) The key is to allow yourself to feel your feelings, and then find ways to move forward — perhaps with the help of that friend. You can acknowledge sadness without staying stuck in it.
Managing Anger in Recovery
Anger is another perfectly normal emotion in recovery (and life in general), but it can become dangerous when handled improperly. Buried anger can slowly eat away at you, threatening to explode at the worst times and in inappropriate ways. And anger turned inward is a form of depression.
Instead of bottling up or burying your anger, release it in a healthy way. If you’re alone in your home, try yelling, stomping, or beating a pillow. Better yet, go outside for a brisk walk or run, or head to the gym. Physical activity can help you work through your anger and also reap the benefits of mood-boosting endorphins.
Managing Loneliness in Recovery
If substance use was once your preferred way to socialize, sobriety can feel like a lonely place. When those feelings arise, try not to wallow in them. Make plans to spend time with trusted sober friends. If your friends are far away, host a virtual watch party to enjoy a movie or TV show together.
Need to make some new connections? Look for events at local libraries, public parks, or houses of worship. Go to a meeting to connect with others in recovery. You can also volunteer your time to help others and in turn feel more connected to your community.
Managing Anxiety and Depression in Recovery
Anxiety and depression are common in recovery, especially if you have a co-occurring disorder. And when you’re feeling anxious or depressed, every task looms large. To manage those overwhelming feelings, break tasks into small pieces and do one thing. Then, if you have the energy, do the next.
For example, if getting out of bed and facing the day feels like too much, focus on one thing at a time, like getting into the shower. Completing that one action can give you the momentum you need to continue taking steps into your day.
Managing Boredom in Recovery
If substance use has occupied your time and energy for a while, you may feel bored and restless in recovery. The good news is that there are so many other things to do with your time!
Reading a good book can provide a welcome mental escape, a way to inhabit other worlds and let your imagination roam free. Word games are another fun and healthy way to engage your mind. You can also exercise to fill your time and get your endorphins going. Idleness is not ideal in recovery, so keep yourself occupied with healthy new hobbies and activities.
Managing Envy in Recovery
It’s easy to fall into the trap of envying others, but keep in mind that you’re comparing your insides to their outsides. After all, you never really know what’s going on inside someone else’s life.
So, instead of focusing on what you think other people have, remember everything you have. Make it a daily practice to record the things you’re grateful for. It can be as small as a sunny day, or as big as your sobriety. Good and bad things are always present in life, but keeping a gratitude list can help you focus on the good.
You don’t have to bury your emotions, but you don’t have to let them rule your life, either. Whatever emotions you’re experiencing, there are healthy ways to handle them. By putting positive strategies in place, you can lead a full and fulfilling life in recovery.
Need help managing your emotions in recovery? Call Beachside Rehab at 866-349-1770 to speak with our trained admissions counselors. Our mental health and addiction treatment center offers the professional support you need to lead a healthy, sober life.
Photo by Nik on Unsplash