Sobriety is often described as a journey. Unfortunately, it is not a straightforward path. It is a road filled with ups and downs, trials and challenges.
One of the most commonly encountered challenges of the journey of recovery is called sobriety fatigue. This phenomenon refers to the fatigue and tiredness individuals often experience after quitting alcohol.
At PCP we are dedicated to offering our readers the information and skills they need to successfully navigate the different challenges they may encounter on the road to recovery.
What Is Sobriety Fatigue?
Sobriety fatigue is a particularly difficult concept to describe because people experience it in different ways. To some, it feels like prolonged tiredness and unexplained exhaustion, while others describe it as a total lack of motivation and hope for the future.
Most people experience it as a combination of the features mentioned above. However, sobriety fatigue can be said to be a dip in physical and/or mental energy which typically occurs at some point during the recovery journey after quitting alcohol.
This is quite important because sobriety fatigue is a frequent cause of relapse. Therefore, early identification and prevention of the condition significantly increases your chances of maintaining long-term sobriety.
It is still not clear what prompts this sudden change, but a number of factors associated with long-term addiction, the recovery journey, and normal human behaviour have been suggested.
What Are the Causes of Sobriety Fatigue After Quitting Alcohol?
Different factors can contribute to sobriety fatigue. It is common to see multiple factors that play at the same time to varying degrees. Let’s take a look at some of the more common reasons people feel physically, emotionally, or psychologically exhausted during their path to recovery:
A significant cause of sobriety fatigue is alcohol withdrawal. When someone dependent on alcohol stops drinking abruptly, they may experience severe alcohol withdrawal symptoms. These symptoms can include fatigue, seizures, hallucinations, and other serious physical and psychological effects. The duration and intensity of these symptoms can vary, but they often require medical supervision due to their potentially dangerous nature. This process can significantly impact energy levels and overall well-being, contributing to sobriety fatigue.
Post-Acute Withdrawal Syndrome: One long-term consequence of drug addiction is post-acute withdrawal syndrome, also referred to as PAWS. It is characterised as the continuation of withdrawal symptoms longer than what is usually expected—usually a few weeks. The symptoms of PAWS are somewhat similar to what one would define as sobriety fatigue. People experiencing sobriety fatigue should thus consult an addiction expert so they may be evaluated for PAWS.
Changing Sleep Patterns: Many times, both throughout addiction and the recovery process, reports of sleep problems abound. This might cover problems like insomnia, nightmares, too much sleep, a disorganised day-night sleep schedule, and non-refreshing sleep. This is to a large extent responsible for the mental and physical tiredness observed in sobriety.
Psychological Stress: Addiction is a multifaceted condition often associated with chronic stress, anxiety, and depression. While sobriety may help with these coexisting conditions, they often persist into the recovery phase and could be potential triggers for sobriety fatigue.
Lifestyle Adjustments: Addiction is a chaotic period that comes with irregular routines and chronic uncertainty. Addiction recovery and sobriety attempts to correct this by making sweeping changes to your daily routine and habits. This change is often difficult, even for those who have been in recovery for months and years, often leading to mental exhaustion and sobriety fatigue.
Health Challenges: Chronic substance abuse is obviously associated with a number of long-term health challenges which may be physical or psychological. Sobriety unfortunately does not automatically or immediately correct these medical difficulties, contributing to the stress often encountered during the period of recovery.
How Long Does Sobriety Fatigue Last?
Everyone goes to recovery differently, with their own unique set of challenges and timelines. There is no definite time frame for when sobriety fatigue may occur or even how long sobriety fatigue lasts. However, for most individuals in recovery, sobriety fatigue may last anywhere from several weeks to a month as the body and mind adjust to a sober lifestyle.
It is important to note that maintaining a healthy lifestyle, keeping up with therapy sessions, and seeking professional support can make the symptoms of sobriety fatigue easier to deal with and shorten the duration of the condition.
Symptoms of Sobriety Fatigue
Sobriety fatigue can appear in several ways, but here are some common symptoms:
Physical Symptoms: Alcohol Withdrawal Symptoms
Chronic Tiredness
Sleep Disturbances
Headaches and Dizziness
Muscle Weakness and Aches
Changes in Appetite
Gastrointestinal Issues
Cognitive Symptoms:
Brain Fog
Concentration Difficulties
Memory Lapses
Reduced Decision-Making Ability
Processing Delays
Emotional Symptoms:
Mood Swings
Irritability
Anxiety and Depression
Feelings of Hopelessness
Emotional Numbness
Impact of Sobriety Fatigue on Recovery
Sobriety fatigue can have a significant impact on the recovery process, making it challenging for individuals to maintain their sobriety and achieve long-term recovery. When left unmanaged, sobriety fatigue can lead to a range of negative consequences, including:
Increased Risk of Relapse: Sobriety fatigue can make it more difficult for individuals to resist cravings and maintain their motivation to stay sober. The overwhelming tiredness and lack of energy can weaken resolve, making it easier to fall back into old habits.
Decreased Motivation: Fatigue can sap the energy needed to engage in activities that support recovery, such as attending support groups or participating in therapy sessions. This lack of engagement can slow down progress and make the recovery journey feel even more daunting.
Poor Physical and Mental Health: Sobriety fatigue can exacerbate underlying physical and mental health conditions. Chronic tiredness can lead to a weakened immune system, making it harder to fight off illnesses. Mentally, it can worsen symptoms of anxiety and depression, creating a vicious cycle that hampers recovery.
Strained Relationships: The emotional and physical toll of sobriety fatigue can impact relationships with family and friends. Feelings of isolation and disconnection can arise, making it harder to seek and accept support from loved ones.
Decreased Productivity: Fatigue can make it challenging to maintain daily responsibilities, leading to decreased productivity and performance. This can affect work, school, and personal life, adding to the stress and pressure of the recovery process.
To manage sobriety fatigue and mitigate its impact on recovery, it is essential to prioritize self-care and seek support from healthcare professionals. Here are some strategies to consider:
Developing a Healthy Sleep Routine: Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve sleep quality and reduce fatigue. Aim for 7-9 hours of sleep per night and create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
Engaging in Regular Physical Activity: Regular exercise can help reduce fatigue and improve overall physical and mental health. Activities like walking, swimming, or yoga can boost energy levels and enhance mood, making it easier to stay motivated in your recovery journey.
Practicing Stress-Reducing Techniques: Activities such as meditation, yoga, and deep breathing can help manage stress and reduce fatigue. Incorporating these practices into your daily routine can provide a sense of calm and balance, helping you navigate the challenges of recovery.
Eating a Balanced Diet: Proper nutrition is essential for maintaining energy levels and supporting overall health. Focus on a diet rich in complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. Staying well-hydrated is also crucial for maintaining energy and focus.
Seeking Support from Support Groups: Connecting with others who are experiencing similar challenges can provide a sense of community and support. Support groups like Alcoholics Anonymous or Narcotics Anonymous offer a safe space to share experiences, gain insights, and receive encouragement from others on the same path.
By prioritising self-care and seeking support, individuals can manage sobriety fatigue and maintain their motivation to stay sober. With time and effort, it is possible to overcome sobriety fatigue and achieve long-term recovery from alcohol abuse.
How To Manage Sobriety Fatigue Effectively
Sobriety fatigue might be a major challenge, but managing sobriety fatigue doesn’t have to be the end of your recovery journey. Early recovery encompasses not only physical fatigue but also emotional and mental adjustments that are necessary for healing. There are a number of basic, easy-to-follow, and effective tips you can use to shorten, reduce the severity and even completely avoid sobriety fatigue. Let’s take a look at a few of them.
Pay Attention To Your Sleep Schedule: As basic as it sounds, making a few simple changes to your sleep routine can go a long way and improve the symptoms of sobriety fatigue. This means avoiding certain things before bed like a heavy dinner, electronic screens, rigorous exercise, stimulants, or cigarettes. Also try building a calm, quiet, comfortable sleeping area and fix a regular bedtime. If these fail to improve your sleep difficulties, don’t hesitate to reach out to a professional.
Be Intentional About Your Diet: At the risk of sounding like a fitness influencer, what goes into your body matters a lot more than most people think. Your recovery diet should be centred around healthy foods that contain complex carbs, healthy fats, lean meats, plenty of fruits and vegetables, and of course staying well hydrated. Not only does this boost energy levels, leaving you feeling better overall, but it also makes your body more metabolically efficient and may be especially helpful for people dealing with comorbidities.
Don’t Be Ashamed To Seek Mental Health Support: Even though major progress has been attained in the past few decades around the stigma surrounding mental health and drug addiction, many still find it difficult to come forward to get treatment. Part of recovery is effective therapy, which helps one prevent sobriety fatigue. Ask for expert advice from therapists, addiction specialists, or other sobriety support organisations like Alcoholics Anonymous or Narcotics Anonymous without delay. Not only do they offer great tips on how to overcome hurdles like sobriety fatigue they are also a great source of motivation
Exercise Frequently: Regular exercise is quite important for maintaining both physical and mental health. Just 30 minutes of moderate exercise a couple of times a week goes a long way. This could be any physical activity of your choosing like hitting the gym, hiking or yoga.
Learn To Manage Stress Effectively: One basic factor might help explain sobriety fatigue – stress. This covers the pressure of a new schedule, the pressure of reconstructing your life, and the uncertainty that surrounds this journey. Addiction experts help you negotiate the recovery process by motivating you to find constructive means of managing stress. Among the excellent stress relievers include hobbies, therapy, support groups, mindfulness, meditation, etc.
Set Realistic Goals: As much as we wish to recover as quickly as we can, it is not always feasible. Since quitting drinking is a long process and usually takes time, it is advisable to divide your journey into feasible segments with reasonable objectives. This could be improving your sleep quality, maintaining a balance, attending meetings regularly, or even exercising. Recall that every little accomplishment moves you one step closer to your target and helps you to succeed over the long term. Celebrating your successes can help you to keep your promises and avoid burnout and overload.
When To Seek Professional Help
Navigating sobriety fatigue can be complicated, which is why you need all the help you can get. Reach out to a professional addiction specialist service like PCP if you or anyone you know is struggling with sobriety fatigue. They can offer the resources and vital support you need to get your recovery journey back on track. Reach out to PCP today for a happier, healthier you.
