Anxiety Linked to Alcohol Abuse More Than Stress

Anxiety disorders are the most common mental illnesses in the United States, impacting roughly 40 million adults. Unfortunately, however, only one-third seek proper treatment and many turn to drugs or alcohol to self-medicate or alleviate unpleasant symptoms. 

Indeed, anxiety has long been liked to substance abuse — and a new small study found that it has an even strong connection than stress when it comes to intensity of drinking, alcohol craving during early withdrawal, and alcohol craving and stress reactivity.

In addition to getting proper treatment for both substance abuse and mental illness, often called a dual diagnosis or co-occurring condition, a few practical strategies can help you better cope with anxiety. 

Start with these adopted from the Anxiety and Depression Association of America:

• Identify your anxiety triggers. Is it family or work or something else? Keeping track of when you’re most anxious can help you figure out any patterns. 
• Take a time-out. Find a relaxation technique that works for you, whether yoga, tai chi, meditation or simply listening to music.
• Turn negative thoughts into positive ones. Make a conscious effort to change the tone of our thoughts. For example, instead of thinking, “I’m going to have a hard time adjusting to sobriety,” think, “I’ll face some challenges, but my support network will help me come up with solutions that will ultimately lead to a happier, healthier life.”  
• Slowly count to 10. Repeat, and count to 20 if needed. 
• Do your best. Perfection is impossible. Be proud of yourself and your accomplishments, no matter how small or big. 
• Talk to someone. Let friends and loved ones know when you feel anxious or overwhelmed and let them know how to help. A therapist or addiction counselor can also help. 
• Help someone else. Take the focus away from your anxiety and place the emphasis on another person’s feelings. This could mean volunteering or cooking a friend a nice meal. 

Get Anxiety Help at Complete Harmony
Let our trained professionals help you find a personalized path of recovery – one that addressed anxiety and addiction. To learn more, call today: 866-930-4673.

7 Ways to Ease Anxiety

Unfortunately, there’s a lot of overlap between addiction and anxiety disorders. About 20 percent of Americans with an anxiety or mood disorder (like depression) have an alcohol or substance use disorder, according to the Anxiety and Depression Association of America (ADAA). And it works the other way, too: About 20 percent of those with an alcohol or substance use disorder also have an anxiety or mood disorder. 

In an effort to cope with symptoms of anxiety, many individuals try to self-medicate and alleviate symptoms. This attempt, however, backfires as drugs and alcohol actually worsen the symptoms of anxiety. The good news is that there are many things you can do to help yourself cope with anxiety and feel better. 

Try these calming strategies adopted from the ADAA.

• Write down your anxiety triggers. Is it work, family, school, or something specific you can identify? Keep a record of the times you’re feeling anxious, and then try to identify any patterns.
• Find your Zen. Practice yoga, listen to music, meditate, get a massage, or go for a hike. Figure out what helps you clear your head and keep calm.
• Put stress in perspective. Ask yourself, “Is it really as bad as I think?”
• Let yourself laugh. A good guffaw has a lot of healing power and even the mere anticipation of a humorous event can help reduce your body’s stress hormones.
• Focus on your breath. Sit with your eyes closed and turn your attention to your breathing. Inhale slowly and exhale slowly. 
• Cut back on sugar and caffeine, which have both been shown to trigger anxiety and panic attacks.
• Don't hold it in. Tell friends and family you’re feeling anxious and overwhelmed, or seek professional help.

Do You Need Dual-Diagnosis Treatment?

Co-occurring conditions like anxiety may exist prior to substance abuse, or develop as a side effect of drug and alcohol dependency. Using traditional and holistic therapies, Complete Harmony has a proven history of successfully addressing the secondary health challenges that complicate substance abuse. To learn more, call 866-930-4673.