How to cope with depression in recovery

Addiction recovery is a challenging journey that requires considerable strength and perseverance. It is not uncommon for individuals in recovery to experience symptoms of depression alongside their ongoing efforts to overcome addiction. The combination of the physical, emotional, and psychological challenges of recovery can contribute to the development or exacerbation of depressive symptoms.

Better understanding and recognition of these symptoms are crucial in order to provide the appropriate support and treatment.

Common symptoms of depression experienced during addiction recovery

• Persistent sadness or low mood
• Loss of interest or pleasure
• Changes in appetite and weight
• Sleep disturbances, insomnia, or irregular sleeping patterns
• Fatigue and lack of energy
• Difficulty concentrating and making decisions
• Feelings of guilt, worthlessness, or self-blame
• Thoughts of self-harm or taking one’s life

However, it is important to note that depression and the withdrawal symptoms commonly encountered during addiction recovery are two very distinct experiences that can occur in different contexts. While they may share some similarities, it is important to understand the differences between the two.

Depression refers to a mental health condition characterised by a range of feelings, as outlined above. Depression is not directly linked to substance use or withdrawal, although it can coexist with addiction. Withdrawal symptoms, on the other hand, occur when an individual abruptly stops or reduces their use of a substance to which they have developed a physical or psychological dependence.

These symptoms are specific to the substance being withdrawn from and can vary widely from individual to individual.

Common withdrawal symptoms

• Cravings
• Irritability
• Anxiety
• Restlessness
• Insomnia
• Sweating
• Nausea
• Tremors
• Seizures

Withdrawal symptoms are a physiological response to the body’s adjustment to the absence of the substance and are temporary, typically lasting a few days to a few weeks depending on the substance.

While withdrawal symptoms can contribute to feelings of discomfort and distress, they are not synonymous with depression. It is possible for individuals in addiction recovery to experience both withdrawal symptoms and those of depression concurrently. This can be challenging as the symptoms may overlap and exacerbate each other. It is important to seek professional help during your recovery process to differentiate between withdrawal symptoms and depression in order to provide appropriate support and treatment.

A comprehensive treatment plan that includes therapy, medication (if necessary), and support from a strong network of professionals, family, and friends can help individuals navigate both withdrawal symptoms and depression during their recovery journey.

Coping mechanisms

It is vital for people undergoing recovery to have a range of coping strategies and mechanisms at their disposal. Therefore, establishing a routine of stability is important while managing depression in recovery for several reasons:

1. Support networks: Cultivate strong and dependable relationships with friends, family members, and healthcare professionals. Support network members, especially those with experience in addiction recovery, can share valuable knowledge, resources, and insights to help individuals better understand addiction, recovery strategies, and coping mechanisms. This education can empower individuals to make informed decisions, develop effective strategies for managing triggers and cravings, and build a strong foundation for long-term sobriety. They can also play a critical role in relapse prevention by recognising warning signs, providing early intervention, and offering guidance on how to navigate triggers and high-risk situations.
2. Stability and structure: Depression often disrupts daily routines and can make it difficult to find motivation or purpose in daily activities. By establishing a routine, you create a sense of stability and structure in your life. Having a predictable schedule can provide a sense of control and help alleviate feelings of chaos or overwhelm.
3. Sense of purpose: Depression can often lead to feelings of emptiness or a lack of purpose. A routine helps you establish daily goals and activities that give you a sense of purpose and direction. It provides a framework for your day and helps you stay focused on tasks and activities that contribute to your overall wellbeing.
4. Improved sleep patterns: Depression can disrupt sleep patterns, leading to insomnia or excessive sleep. Having a routine can help regulate your sleep schedule by establishing consistent bedtimes and wake-up times. This can improve the quality and quantity of your sleep, which in turn, can positively impact your mood and energy levels.
5. Increased productivity: Depression can make it challenging to accomplish even simple tasks. Following a routine breaks down large tasks into smaller, more manageable steps. This can help increase your productivity and give you a sense of accomplishment. Completing tasks and achieving goals can boost your self-esteem and motivation.
6. Reduced decision-making fatigue: When experiencing depression, even small decisions can feel overwhelming. By establishing a routine, you eliminate the need to constantly make decisions about what to do next. This can help conserve mental energy and reduce decision-making fatigue, allowing you to focus on more important aspects of your recovery.
7. Establishing healthy habits: A routine can include activities that promote your mental and physical wellbeing, such as exercise, self-care practices, and healthy eating. By incorporating these activities into your daily routine, you create habits that support your recovery and overall mental health. Consistently engaging in these activities can positively affect your mood and wellbeing over time.
8. Time management: Depression can distort your perception of time and make it difficult to manage your daily responsibilities. A routine helps you allocate time for various tasks and activities, ensuring that you have time for self-care, work, relationships, and leisure. This can help you prioritise your commitments and manage your time more effectively. Establishing a routine while managing depression in recovery is not about rigidly adhering to a strict schedule. It’s about creating a flexible structure that provides stability, purpose, and support for your overall wellbeing. It can help you regain a sense of control over your life and provide a foundation for your recovery journey.
9. Practising gratitude: Research has shown that practising gratitude is associated with improved overall wellbeing. When individuals express gratitude, whether through journalling, meditation, or verbal expressions, they experience a sense of fulfilment and satisfaction that can positively contribute to their emotional and mental health.

The above suggestions can all play a part in a broader, effective programme to manage depression during addiction recovery. However, if these symptoms persist for an extended period of time (typically two weeks or more) and significantly interfere with daily life and functioning, it is recommended to seek professional help.

Concluding thoughts

Treating depression during addiction recovery may seem daunting but it’s completely manageable. Often involving a combination of therapy, medication, and support from a strong network of professionals, family and friends. It is essential to address both the addiction and the underlying mental health issues in order to achieve long-term recovery and wellbeing.