What You Need to Know about Post Acute Withdrawal Syndrome and Sober Living

The journey towards sober living can feel like a roller coaster. One day you’re soaring high, and the next you start to plunge.

The reason for such fluctuations could be Post Acute Withdrawal Syndrome (PAWS). That’s one term for symptoms that sometimes appear after the initial withdrawal from alcohol. Common signs include insomnia, mood swings, and difficulty concentrating.

While these experiences may feel uncomfortable and unpredictable, they’re the natural result of your brain adapting to changes during recovery. By some estimates, PAWS affects about 75% of recovering alcohol abusers.

Medical experts have different opinions about some details related to PAWS, but there is general agreement that many adults need support long after detox. Find out more about what to expect when you quit drinking and things you can do to stay sober.

Self-Help for PAWS:

1. Sleep well.

You may have trouble falling asleep or staying asleep, as well as disturbing dreams. Get back on track by sticking to a consistent bedtime and keeping your bedroom dark and quiet.

2. Eat healthy.

Sound nutrition will help prevent cravings and rebuild your overall health. Eat plenty of fruits and vegetables. Choose lean proteins and healthy fats.

3. Work out.

Exercise is a safe way to fight depression and anxiety. You’ll also boost your immune system and clear your mind. Start out gradually to avoid injuries. Design a balanced program to train for strength, balance, and heart health.

4. Know your triggers.

You can probably name some situations that make you feel like having a drink. Avoid temptations if you can. If they’re inevitable, rehearse your response in advance, so you’ll be more likely to stick to your goals.

5. Manage stress.

Recovery is hard work. Take time to relax and pick up an enriching hobby. Engage in relaxation practices or do deep breathing exercises.

6. Reach out.

Let your family and friends know how they can help you. Maybe you need someone to call when you’ve had a rough day or to give you a ride to a support group meeting.

7. Post reminders.

Are you forgetting things or having trouble focusing? Use technology or a notebook to jog your memory about upcoming meetings or shopping lists.

8. Be patient.

Time really does heal. Be gentle with yourself and remember that staying sober usually becomes easier if you keep at it.

Medical Treatment for PAWS:

1. Act promptly.

The length and severity of PAWS symptoms are often tied to how extensively you abused alcohol and other substances. Asking for help as soon as possible will make your recovery easier.

2. Consider medication.

If you’ve tried natural methods and still need more relief, talk with your doctor. There are some drugs that might help. For example, acamprosate and naltrexone have been shown to reduce cravings. Your doctor might also prescribe antidepressants, along with counseling.

3. Treat related conditions.

Some health disorders, such as depression and ADHD, are more common among individuals who abuse alcohol and other substances. A successful recovery depends on taking care of your overall health and wellbeing. Your doctor can help you develop a treatment plan based on your personal needs.

4. Detox safely.

Your later stages of recovery may go more smoothly if you get off to a promising start. Ask your doctor if medical supervision is advisable for you during your initial withdrawal.

By abstaining from alcohol, you’re giving yourself a chance to heal emotionally and psychologically, as well as physically. Symptoms like PAWS will usually ease over time. Taking care of yourself during the transition will help you to avoid relapse and experience the joys of sober living for years to come.

What Women Need to Know about Alcohol and Stress

Stress can make anyone more likely to drink too much. A recent study suggests that women may be more vulnerable than men.

Researchers at Arizona State University designed their lab to look like a bar and invited male and female subjects who said they were going through a rough time.

They tested the old advice about having a nonalcoholic drink first if you’re trying to avoid overindulging.

It turns out that this method worked well for the men. However, the women drank just as much regardless of whether they started out with an orange juice or a martini.

Both alcohol and stress can have negative consequences for your health. Consider these strategies if you’re trying to limit your consumption.

Dealing with Stress and Alcohol

This study adds to the evidence that drinking affects women differently. According to the CDC, women are more susceptible to the long-term negative health effects of alcohol compared with men.

On top of that, alcohol actually increases stress due to changes in hormones and brain chemicals.

These strategies will help you manage stress and alcohol consumption:

1. Increase your awareness.

You may not realize how tense you are if that’s become your usual state. Stay alert for symptoms of stress, including fatigue, headaches, and many other ailments.

2. Set limits.

One simple way to avoid drinking more than you intended is to set a specific limit in advance. You might decide to have one beer during an evening out or a glass of wine with dinner.

3. Change your environment.

Remove temptation by choosing activities that don’t involve alcohol. Play a round of miniature golf or go sailing. Visit a museum or take a pottery class.

4. Seek role models.

The company you keep influences you too. If you opt to quit drinking, you may want to spend more time with family and friends who support your decision, instead of your old drinking buddies.

5. Focus on solutions.

While alcohol may provide temporary relief, the underlying reason for your stress will still be there in the morning. Facing challenges head on will make you more successful and less anxious.

Additional Strategies for Dealing with Stress

Even without alcohol, chronic stress can raise your blood pressure and put you at higher risk for heart disease and diabetes. Fortunately, there are many effective ways to relax.

Try these tips:

1. Slow down.

Maybe you’re trying to do too much. Set realistic expectations for yourself. Take regular breaks throughout the day.

2. Exercise regularly.

Physical activity is a great way to relax. Design workouts that you enjoy, so you’ll want to stick with them.

3. Eat healthy.

Your diet can affect your stress levels. Eat foods rich in fiber and balanced nutrients. Smart choices include green vegetables, fruit, and fish.

4. Sleep well.

Aim for 7 to 8 hours of sleep each night. Stick to a regular schedule even on holidays and weekends. If disturbing thoughts are keeping you up, chase them away with soothing bedtime rituals, like a warm bath or chamomile tea.

5. Take time daily for quiet reflection.

Even a few minutes of prayer or quiet reflection can increase your peace of mind. Find a quiet spot to sit down, take a few deep breaths, and relax your muscles.

6. Stay connected.

Build a network of social support. Ask for help when you need it. Talk about your feelings with someone you trust.

As a woman, it’s especially important to protect yourself from the consequences of drinking due to stress.

Try healthier alternatives, or call the free national hotline at 800-662-HELP, operated by the Substance Abuse and Mental Health Services Administration.

Learn more about your health online when you read the rest of our information here about: Alcoholism guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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