The symptoms of post acute withdrawal are often what lead addicts and alcoholics to relapse, but with the proper mindset and the right knowledge these challenges can be effectively managed. When severe but rare PAWS symptoms such as seizures and suicidal ideation occur, immediate professional medical treatment is required. However, most symptoms of post withdrawal can be treated at home. The following are 10 ways to effectively manage an onset or recurrence of PAWS related symptoms.
1.) Count to 10
This is a "trick" most of us were taught in grade school, but one we quickly forget as adults. In fact, it's amazing how much difference ten seconds can make. In that time you can control your blood pressure, formulate a proper response and act in a more rational, calm manner. Doing so will not only benefit you and allow you to keep your cool, it will also help to show people that the new person you have become is dedicated to fairness, rationality and impartiality when required.
2.) Go for a Walk
Sometimes it's the simplest strategies that achieve the best results. Unfortunately, recovering addicts are often prone to make hasty decisions when faced with stressful situations. Whether it's an argument with a coworker or loved one, a struggle accomplishing a task or any other stressor, stopping what you're doing and going for a walk can provide immeasurable benefits. From gaining time to reframe a situation, to escaping the confines of an indoor environment to health benefits related to moderate exercise, going for a walk could be the most effective way to manage the daily symptoms of PAWS.
3.) Drink Plenty of Water
We know that addiction is a disease of the brain and nervous system, and we also know that those systems depend on proper lubrication in order to function correctly. In fact, because these systems use electrical impulses to work properly, water is absolutely critical for peak performance. Even slight dehydration can impair the vital neurological (and other) processes needed to maintain emotional and physical health.
Drinking plenty of water is crucial for everyone, but it is especially important for people in recovery. In fact, many addicts have reported that minor post acute withdrawal symptoms like headaches, fatigue, etc, can be readily cured through proper water consumption. While each person's fluid intake needs will vary, it's a good idea to start and finish every day with a full glass of water - even if you're not thirsty.
4.) Talk with a Sponsor
12 Step programs like NA and AA have helped thousands of people maintain their sobriety, but having a sponsor doesn't always mean that you have to attend these types of meetings. A sponsor can be anyone, but ideally a good sponsor is someone who has multiple years in recovery so that they understand the specific issues you face.
If you find yourself struggling and considering using again, you can call your sponsor for immediate counsel. In many cases this simple call can mean the difference between defusing a minor situation and one that leads to a lengthy relapse episode. And if you do relapse, your sponsor can be the one to help you quickly (and without judgment) get the treatment you need before the situation deteriorates.
5.) Cardiovascular Exercise
The more you exercise (within your particular physical and medical means), the better equipped you'll be to deal with PAWS symptoms when they arise. Exercise helps build red blood cells, which are critical in the fight against disease and especially useful in quelling or eliminating symptoms related to protracted withdrawal.
Exercise also helps to clear the mind and examine issues in a more subjective, relaxed state that often brings increased clarity. Many addicts report that stress is easily managed with regular exercise - a key point considering that stress significantly exacerbates symptoms of PAWS.
6.) Spend Time with Animals
Spending time with animals can be extremely therapeutic. In a report for the University of Pennsylvania, James A. Serpell of the Center for the Interaction of Animals and Society indicates that animals are able to provide an immediate form of stress reduction and relaxation simply by their presence alone. (Animal Companions and Well-Being: An Historical Exploration of the Value of Human-Animal Relationships. Department of Clinical Studies, School of Veterinary Medicine, University of Pennsylvania) This means that addicts can likely obtain great benefit by interacting with animals.
However, this doesn't mean that people suffering from protracted withdrawal should rush out and buy a dog or cat. These benefits can be obtained by volunteering at shelters and humane societies, by offering help at local farms, horseback riding, animal-sitting, or just spending time with the pets of your friends, family or neighbors.
7.) Volunteer
Many of the clinicians, counselors, treatment specialist and others who work in the field of addiction got started in their careers by volunteering early in their recovery. There's something quite powerful about helping other addicts when you've been through a similar experience, but volunteering doesn't always have to be related to substance abuse treatment. As mentioned above, you can volunteer at an animal shelter, at a church or religious group, with local charitable organizations, public safety departments and many other excellent and rewarding opportunities.
By volunteering you'll not only be doing something productive with your time, you'll be helping others and therefore helping yourself - all a critical part of a long term recovery plan.
8.) Keep Track of Symptoms
Write your symptoms down! It's important to keep track of PAWS symptoms so that you can clearly see when they are subsiding, getting worse or otherwise changing. This could prove critical in not only recognizing when trouble might be imminent, but it's also important to help you see your progress. Additionally, medical professionals might find valuable clues about your health by reviewing your notes on symptoms.
9.) Seek Therapy when Needed
Sometimes PAWS symptoms can disrupt your life and make it difficult to do any of the items detailed here. In these cases it may be necessary to seek therapy. Talking about issues and symptoms with a trained addiction professional can offer immense benefits to your recovery strength and tenacity. When needed you can also get important treatments for symptoms, including medication.
10.) Educate to Empower
In order to beat post acute withdrawal syndrome, you must understand it. Studying addiction and how it affects you as well as ways to identify problem areas, relapse triggers and other concerns should be a major part of your overall recovery program. Through education you'll be empowering yourself and those people around you, and at some point your knowledge may not only save you from a relapse, but it could help you to help someone else in need.
These are just a few of the many ways that you can successfully manage post acute withdrawal symptoms. Each person is different, which means that symptoms will be different and coping strategies will be as well. Your recovery program may include some or all of the above items in addition to others, and you may find some "tricks" that you'll want to share like we've shared here. Ultimately, that's what keeps many addicts clean - the sharing and fellowship of other people with similar experiences.
1.) Count to 10
This is a "trick" most of us were taught in grade school, but one we quickly forget as adults. In fact, it's amazing how much difference ten seconds can make. In that time you can control your blood pressure, formulate a proper response and act in a more rational, calm manner. Doing so will not only benefit you and allow you to keep your cool, it will also help to show people that the new person you have become is dedicated to fairness, rationality and impartiality when required.
2.) Go for a Walk
Sometimes it's the simplest strategies that achieve the best results. Unfortunately, recovering addicts are often prone to make hasty decisions when faced with stressful situations. Whether it's an argument with a coworker or loved one, a struggle accomplishing a task or any other stressor, stopping what you're doing and going for a walk can provide immeasurable benefits. From gaining time to reframe a situation, to escaping the confines of an indoor environment to health benefits related to moderate exercise, going for a walk could be the most effective way to manage the daily symptoms of PAWS.
3.) Drink Plenty of Water
We know that addiction is a disease of the brain and nervous system, and we also know that those systems depend on proper lubrication in order to function correctly. In fact, because these systems use electrical impulses to work properly, water is absolutely critical for peak performance. Even slight dehydration can impair the vital neurological (and other) processes needed to maintain emotional and physical health.
Drinking plenty of water is crucial for everyone, but it is especially important for people in recovery. In fact, many addicts have reported that minor post acute withdrawal symptoms like headaches, fatigue, etc, can be readily cured through proper water consumption. While each person's fluid intake needs will vary, it's a good idea to start and finish every day with a full glass of water - even if you're not thirsty.
4.) Talk with a Sponsor
12 Step programs like NA and AA have helped thousands of people maintain their sobriety, but having a sponsor doesn't always mean that you have to attend these types of meetings. A sponsor can be anyone, but ideally a good sponsor is someone who has multiple years in recovery so that they understand the specific issues you face.
If you find yourself struggling and considering using again, you can call your sponsor for immediate counsel. In many cases this simple call can mean the difference between defusing a minor situation and one that leads to a lengthy relapse episode. And if you do relapse, your sponsor can be the one to help you quickly (and without judgment) get the treatment you need before the situation deteriorates.
5.) Cardiovascular Exercise
The more you exercise (within your particular physical and medical means), the better equipped you'll be to deal with PAWS symptoms when they arise. Exercise helps build red blood cells, which are critical in the fight against disease and especially useful in quelling or eliminating symptoms related to protracted withdrawal.
Exercise also helps to clear the mind and examine issues in a more subjective, relaxed state that often brings increased clarity. Many addicts report that stress is easily managed with regular exercise - a key point considering that stress significantly exacerbates symptoms of PAWS.
6.) Spend Time with Animals
Spending time with animals can be extremely therapeutic. In a report for the University of Pennsylvania, James A. Serpell of the Center for the Interaction of Animals and Society indicates that animals are able to provide an immediate form of stress reduction and relaxation simply by their presence alone. (Animal Companions and Well-Being: An Historical Exploration of the Value of Human-Animal Relationships. Department of Clinical Studies, School of Veterinary Medicine, University of Pennsylvania) This means that addicts can likely obtain great benefit by interacting with animals.
However, this doesn't mean that people suffering from protracted withdrawal should rush out and buy a dog or cat. These benefits can be obtained by volunteering at shelters and humane societies, by offering help at local farms, horseback riding, animal-sitting, or just spending time with the pets of your friends, family or neighbors.
7.) Volunteer
Many of the clinicians, counselors, treatment specialist and others who work in the field of addiction got started in their careers by volunteering early in their recovery. There's something quite powerful about helping other addicts when you've been through a similar experience, but volunteering doesn't always have to be related to substance abuse treatment. As mentioned above, you can volunteer at an animal shelter, at a church or religious group, with local charitable organizations, public safety departments and many other excellent and rewarding opportunities.
By volunteering you'll not only be doing something productive with your time, you'll be helping others and therefore helping yourself - all a critical part of a long term recovery plan.
8.) Keep Track of Symptoms
Write your symptoms down! It's important to keep track of PAWS symptoms so that you can clearly see when they are subsiding, getting worse or otherwise changing. This could prove critical in not only recognizing when trouble might be imminent, but it's also important to help you see your progress. Additionally, medical professionals might find valuable clues about your health by reviewing your notes on symptoms.
9.) Seek Therapy when Needed
Sometimes PAWS symptoms can disrupt your life and make it difficult to do any of the items detailed here. In these cases it may be necessary to seek therapy. Talking about issues and symptoms with a trained addiction professional can offer immense benefits to your recovery strength and tenacity. When needed you can also get important treatments for symptoms, including medication.
10.) Educate to Empower
In order to beat post acute withdrawal syndrome, you must understand it. Studying addiction and how it affects you as well as ways to identify problem areas, relapse triggers and other concerns should be a major part of your overall recovery program. Through education you'll be empowering yourself and those people around you, and at some point your knowledge may not only save you from a relapse, but it could help you to help someone else in need.
These are just a few of the many ways that you can successfully manage post acute withdrawal symptoms. Each person is different, which means that symptoms will be different and coping strategies will be as well. Your recovery program may include some or all of the above items in addition to others, and you may find some "tricks" that you'll want to share like we've shared here. Ultimately, that's what keeps many addicts clean - the sharing and fellowship of other people with similar experiences.