Dealing with Stress, Anxiety, and Depression in Sobriety

One of the biggest hurdles in early sobriety is learning how to face your emotions without the crutch of alcohol or drugs. If you’re anything like me, your emotions may feel overwhelming, like they’re coming at you all at once. I vividly remember the first major challenge I faced after getting sober: attending my grandparents’ funeral. They had been married for 72 years and passed away just a year and a half apart.

I kept thinking to myself, “I have to do this sober??”

And it wasn’t just that. Life kept happening—stressors, disappointments, and heartbreaks. I remember when I'd have a fight with someone I cared about, or I didn’t get the job I wanted, or even when a friend deleted me on Facebook, I’d ask myself, “How am I supposed to handle this without drinking?”

The truth is, I had to relearn how to cope with my feelings without numbing them with alcohol. I couldn’t bury my emotions anymore, and to be honest, it sucked at first. But I found that talking about my feelings made a huge difference.

I used to call my mom whenever I needed to vent, but after she passed away last year, I had to find new people to lean on. Now, I turn to my husband or my sponsor. I also reconnected with my childhood best friend and I regularly text back and forth with a friend I met in rehab. Sharing my struggles with people who understood or cared make the emotions feel less heavy.

Once I acknowledge the pain and let it out, I try to distract myself in a healthy way. Sometimes that means cooking, reading, or even just taking a walk. It’s about sitting with your emotions, letting yourself feel them, and then finding a way to process and move forward.

Stress is a part of life—work, family, finances, relationships—you name it. For me, decompressing looks like reading a good book, bingeing Netflix, or cooking dinner for my family. Some people find relief by talking to a counselor, working with a sponsor, or helping someone else in need.

Find what works for you. It could be trying a new hobby, volunteering, or even journaling to get those thoughts out of your head and onto paper. It’s not about avoiding stress but managing it in a healthy way that doesn’t involve alcohol or drugs.

Anxiety and Overthinking

Anxiety is another big one. I struggled with it for years, and while quitting drinking helped, it didn’t fix everything. I needed medication from my psychiatrist to manage it, and there’s no shame in that. What helped the most, though, was knowing I was doing my best each day.

Treating people better, keeping my word, and showing up when I said I would—all of that helped ease my anxiety. At night, I can lay my head on my pillow and think, “I did the best I could today.” That simple realization makes a huge difference.

Depression in Early Sobriety

Depression after quitting alcohol is common, and it can feel like it sneaks up on you. Alcohol messes with your brain chemistry, depleting dopamine and serotonin levels, so it takes time for your body to rebalance.

For many of us, alcohol or drugs were a way to self-medicate depression. When you take those substances away, the feelings you buried often come rushing back, more intense than before. It’s a tough adjustment, but it’s also an opportunity to finally address the root of your depression and heal.

Here are a few things that helped me:

• Give Yourself Time: Just as alcohol didn’t destroy your brain overnight, recovery won’t heal it overnight either. Be patient with yourself.
• Boost Dopamine Naturally: Exercise, get plenty of sleep, spend time in nature, and meditate.
• Ask for Help: If you’re still struggling, talk to your doctor or psychiatrist about medication to level out your mood. There’s absolutely no shame in getting help when you need it.

Tools for Managing Emotions in Sobriety

1. The STOP Skill:

   • S: Stop what you’re doing.
   • T: Take a step back and breathe.
   • O: Observe your thoughts and emotions.
   • P: Proceed mindfully, making choices based on what’s best for your recovery.

2. Practice Mindfulness:
   Focus on the present moment instead of getting caught up in negative thoughts or emotions.

3. Journal Your Feelings:
   Writing down your thoughts can help you process emotions and make sense of what you’re feeling.

4. Let Go of Resentment:
   Holding onto anger is like drinking poison and expecting the other person to suffer. Set yourself free by letting go.

5. Find Joy:
   Make time for activities that bring you happiness. Watch your favorite show, dance around the house, or take up a new hobby. Fun is an important part of recovery.

One of the things I’ve learned is to celebrate even the smallest victories. Did you go one day without drinking? That’s a win. Did you show up for work on time? Another win. It’s important to acknowledge how far you’ve come, even if it doesn’t feel like much.

For me, finding little reminders of my journey has been helpful. That’s one of the reasons I started Grit and Grace. The site offers recovery-inspired items like journals, tumblers, and clothing to help people stay motivated. Having a physical reminder of your progress—whether it’s a mug that says “One Day at a Time” or a journal to process your thoughts—can make a big difference.

📲 Check out our recovery-inspired items here:
https://www.gritandgracestore.com/collections/recovery-inspired-items/recovery

Final Thoughts

Dealing with stress, anxiety, and depression in sobriety isn’t easy. But it’s part of the journey, and it’s where real growth happens. Sobriety gives you the chance to feel your emotions fully, to heal, and to build a life you’re proud of—one that doesn’t rely on numbing the hard parts.

Take it one day at a time. Find what works for you, whether it’s talking to someone, journaling, or trying a new hobby. And don’t be afraid to ask for help. You’re not alone in this journey, and every step forward, no matter how small, is worth celebrating.

💜 Stay strong, and remember: You’re doing great.