Managing Anxiety Without Alcohol

I think back to how I used to manage my anxiety while I was still drinking. It was easy. I would have a few glasses of wine every night, just to take the edge off of everything.

I did have a few other strategies, that I kind of half-assed when I needed them. I knew that exercising was good for my mental state, so I would do that for a while, but then it would fade away. I would make time to write in my journal, and that would work for a few days, but then I would give up.

Alcohol slowly became the thing I reached for on a pretty regular basis.

Most of the time I didn’t even know where those anxious thoughts were coming from, or what they were trying to tell me.

Anxiety usually arises because you’re worried about something that might, or might not happen in the future. You’ve let your mind spiral a little out of control and it’s taken you on a bit of a dark turn. And, things usually do take a bit of a dark turn when we get too far ahead of ourselves with our thoughts. Human nature has us wired to think about the potential landmines, and not that sunshine and rainbows that might be waiting for us. This all leads to anxiety.

So, what do I do now that I’m sober, and there’s no more turning towards substances to bury my anxiety? Here are my top three strategies:

1. Mindfulness meditation: Mindfulness meditation involves focusing on the present moment, without judgment. It helps reduce anxiety by increasing awareness and acceptance of thoughts and emotions. Sometimes my meditation practice looks like me sitting in stillness for 30 minutes, other times it’s me closing my eyes while I stand in the kitchen and taking 3 or 4 deep breaths. Sometimes I use guided meditations. Sometimes it’s just the sound of silence and a timer. One of my favorite apps is the Insight Timer. Give it a try.
2. Movement: Movement helps reduce anxiety because it releases endorphins, which are natural mood-boosting chemical, which floods your body with all those feel-good vibes. But, don’t make yourself anxious trying to fit movement into your life. There is no one way this has to look. Maybe it’s running around your backyard with your kids. Or going for a walk on your lunch break. Or lifting heavy things afterwork. Whatever it is, aim for about 30 minutes a day.
3. Radical Sketchbooking: My sketchbook became a safe space for absolutely everything I was working through in my life. Hopes, fears, dreams, nightmares. Often times when we keep cycling the same anxious thoughts through our minds they become scarier with each turn. Putting them down on paper, and then covering them up with paint, or adding images, becomes a way to stop the scary.

Remember, managing anxiety takes time and effort, and what works for your friend, or me, might not work for you. If your anxiety is impacting your daily life, consider seeking help from a mental health professional. They can work with you to develop a personalized treatment plan that meets your specific needs.

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