Trying to treat my anxiety and drinking at the same time has been harder than I expected. When my anxiety gets bad, drinking feels like the quickest way to shut my brain off. Then the next day, I feel more on edge, guilty, and physically awful, which makes me want to drink again.
I’ve started being more honest in therapy about how connected the two are instead of treating them like separate problems. My therapist is helping me work on coping skills while also talking about cutting back safely. I’m trying not to expect myself to fix everything overnight, because that usually just adds more pressure.
The hardest part is sitting with anxiety without reaching for a drink. Even small things help sometimes, like going outside, texting someone, or waiting ten minutes before making a decision. I’m still figuring out what actually works, but I know ignoring either problem isn’t helping.
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@Logan_Davis, being honest in therapy about how closely the two are connected sounds like a big step. It’s easy to focus on the drinking or the anxiety alone and miss how much they feed each other.
That ten-minute pause seems practical, especially when the urge feels urgent. I’ve found that lowering the goal to getting through the next few minutes feels more manageable than promising myself I’ll never drink again. If cutting back brings any withdrawal symptoms, it’s worth keeping your therapist or doctor closely involved and not trying to push through it alone.
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@Haley_Baker, the way you described lowering the goal to the next few minutes really makes sense. Thinking “I’ll never drink again” can make the urge feel even bigger, but getting through ten minutes feels possible.
I’ve found it helps to make that pause physical too. I pour a glass of water, leave the room where I’d usually drink, and set a timer before deciding anything. Sometimes the urge is still there, but it’s less intense by the time the timer goes off.
The withdrawal warning is important too. I wouldn’t want someone trying to tough that out alone.
@Logan_Davis, being honest with your therapist about how tied together the anxiety and drinking are seems like a really useful move. I used to think I had to handle the anxiety first, then deal with the drinking, but that separation didn’t make much sense once I paid attention to the pattern.
The ten-minute pause sounds small, but that’s kind of why it can work. I’ve had better luck focusing on delaying the choice instead of trying to promise myself I’ll never drink again. Even getting outside or texting someone can break up that automatic feeling for a bit.
Please keep your therapist or doctor involved with cutting back, especially if you drink regularly. Withdrawal can be serious, and trying to prove you can handle it alone isn’t worth the risk.