Tips for Managing Sobriety and Depression

Many people in recovery from a substance use disorder find they are also experiencing a mental health condition, such as depression. An initial assessment results in a dual diagnosis in roughly half of the cases presented at rehab centers. Therefore, individual treatment plans must include treatment options for both the substance use disorder and the mental health condition separately. Both the mental health condition and the substance use disorder must receive attention to avoid an escalation of either problem,m creating a vicious cycle. Managing sobriety and depression can be challenging but successful when an individual gets essential education, therapy, and supportive measures.

Understanding the Link Between Sobriety and Depression

There remains a distinct connection between substance use disorders and mental health conditions. Having a mental health disorder increases the odds of a substance use disorder developing and likewise. It can be challenging to determine whether a mental health condition, such as depression, occurs as a direct effect of the effect of substances on the brain. In other cases, depression develops first, and using substances is a coping mechanism for dealing with depressive symptoms. With this being said, untreated symptoms of depression will influence the success of substance abuse treatment and the ability to remain sober over the long term. 

When it comes to sobriety and depression, it’s important to remember that both substance use disorders and depression are primary illnesses. The order in which they manifest is not as crucial as the fact that both need to be addressed simultaneously for effective treatment. This concurrent treatment is essential for an individual to progress through the initial treatment and transition to a sober living lifestyle without relapse. Early sobriety and depression can successfully coexist with the management of some specific factors after detox.

Recognize the Symptoms of Depression Early

Recognizing the symptoms of depression and understanding how to treat them before they negatively affect sobriety and recovery is paramount to an individual’s success. Sobriety and mental health treatments must be foremost in the treatment plan so an individual can meet the challenges with the therapeutic tools brought to recovery. A treatment improvement protocol designed by The US Department of Health and Human Services advises the treatment team to include the following symptoms of depression in the patient’s education during therapy. 

Addressing the following symptoms, feelings, and behaviors of depression can prepare an individual for learning to cope with this mental health condition. Immediate attention must be brought by the support team when any of these depressive symptoms begin to become unmanageable. Managing sobriety and depression through therapeutic measures extends throughout recovery.

• Experiencing a loss of interest in regular activities
• Significant unintentional changes in appetite and sleep habits
• Feeling less energy, chronic fatigue, or feeling exhausted
• Excessive guilt feelings
• Strong feelings of low self-esteem, self-confidence, or worthlessness
• Feeling desperate and hopeless
• Avoidance behavior
• Agitation and restlessness, or irritability and frustration
• Feeling psychologically or emotionally detached
• An inability to feel productive
• Poor concentration and memory issues
• Anxiety and worry
• Anticipating the worst and thoughts of suicide

Develop and Utilize Coping Strategies

Cognitive-behavioral therapy (CBT) remains the foundation for changing behavior and building the ability to cope with depression and sobriety. Beginning with detox, the treatment team will start to teach new coping strategies, identify triggers, and realize the importance of changing behavior. Adding Dialectical-behavioral therapy (DBT) takes coping strategies a step further to address feelings of self-harm or thoughts of suicide that may occur and how to deal with them. Both of these therapeutic, evidence-based practices are beneficial in treating depression and substance use disorders.

Build a Support System

Individuals experiencing early sobriety and depression need a healthy support system of peers, family, and friends. Each person must be a part of the educational and therapeutic process to understand the challenges in recovery. Stigma and misconceptions must be left behind, and the entire support system must develop and grow with the person in recovery. Group and family therapy, support groups, sober living programs, and continuing therapy are essential tools throughout recovery.

Incorporate Physical Activity

Keeping the whole-person treatment approach to recovery demands incorporating physical activity into the sober lifestyle. Exercise is not only physically beneficial for everyone, but for those who are coping with sobriety and depression, it is life-changing. The production of feel-good chemicals in the brain occurs with increasing physical activity. These feel-good chemicals reduce the negative symptoms of depression and cognitive clarity.

Prioritize Your Wellness

The foundation of managing sobriety and mental health revolves around prioritizing wellness and accentuating feelings of self-worth. Developing sound nutritional habits, relying on daily meditation and mindfulness, and staying in the present moment will help prevent relapse and promote well-being. Participating in continual educational opportunities like healthy cooking classes or practicing yoga in a group setting will continually build self-esteem and feelings of good health, both mental and physical. Prioritizing wellness contributes to a higher level of self-awareness and personal growth.

Maintain Routine and Structure

Managing depression and sobriety by utilizing principles of routine and structure in a sober lifestyle reassures an individual of the importance of consistency. Many sober living programs incorporate aftercare programs to reinforce these principles during the transition from rehab to living independently. Understanding individual limitations may draw some to gender-specific sober living arrangements. Taking advantage of every opportunity to maintain routine and structure will prepare the newly sober person experiencing depression for independent living.

Continue Therapy and Mental Health Treatment

Continuing therapy and mental health treatment are vital to both recovery from a substance use disorder and managing depression. Medication monitoring by a physician and mental health professional will promote the best answer to controlling depressive symptoms. Strengthening relapse prevention skills through continuing individual and group therapies is a supportive measure and encourages checks and balances in thought processes. A therapist may be helpful for early recognition of dangerous thought processes.

Engaging in Hobbies and Creative Outlets

Engaging in hobbies and creative outlets utilizes time positively and safely while developing personal growth. Incorporating new hobbies and creative outlets in a sober lifestyle assists in deterring boredom and monotony, which can be dangerous to sobriety. Triggering the production of feel-good chemicals in the brain helps to prevent depressive symptoms as well. Staying active in all aspects of life by utilizing community resources and support groups offers the experience of enjoyment of new possibilities and a sense of pride in development.

Finding Purpose and Meaning in Sobriety

All of these factors contribute to managing depression and sobriety. Finding purpose and meaning through sobriety and managing personal mental health is an encouragement to increase self-esteem and self-confidence. Looking every day at how far the recovery journey changes internal thoughts and feelings for the better reinforces all the hard work. Managing both physical and mental health to make positive changes can reinforce sobriety and decrease the risk of relapse.

You Can Find Help for Managing Sobriety and Depression in Texas

It can be as simple as a phone call. The Ascension House in Texas offers an opportunity to utilize new skills while transitioning from rehab to independent living. It takes time to change longtime habits, but positive change is possible. Contact The Ascension House today to learn how you can manage sobriety and depression throughout recovery.