Withdrawal Doesn’t Last Forever—Here’s How to Cope

The Sobriety Daily Newsletter
June 4 2025 | Stay Connected, Stay Sober

Withdrawal isn’t just a first-week challenge. For some, symptoms like anxiety, fatigue, or cravings can linger for months (Post-Acute Withdrawal Syndrome, or PAWS). This is your brain and body recalibrating—not a sign you’re failing.

Common Long-Term Symptoms:

• Mood swings or irritability

• Sleep disturbances (insomnia, vivid dreams)

• Low energy or “brain fog”

• Occasional intense cravings

Science-Backed Strategies to Cope

A. Feed Your Brain & Body

• Hydrate + Nutrient-Dense Foods: Alcohol depletes B vitamins, magnesium, and zinc. Prioritize leafy greens, nuts, and lean proteins.

• Targeted Supplements: Consider L-Glutamine (curbs cravings), magnesium (calms nerves), and omega-3s (supports brain repair).

B. Rewire Your Nervous System

• Mindfulness/Meditation: 10 minutes daily reduces stress reactivity.

• Cold Showers/Wim Hof Breathing: Resets dopamine sensitivity.

• Exercise: Releases endorphins—nature’s “fix” for low moods.

C. Hack Your Environment

• Avoid Triggers: Replace old drinking routines (e.g., happy hour → mocktail walks).

• Sober Sleep Rituals: No screens before bed, herbal tea (chamomile, valerian root).

When to Seek Help

Long-term symptoms should ease over time. If they worsen or include depression/suicidal thoughts, reach out to:

• A therapist (trauma-informed care helps)

• Your doctor (rule out underlying conditions)

• Sober communities (you’re not alone!)

Today’s Mantra

“I won’t let discomfort scare me back to old habits.”

Sobriety News

1. Thurston County Drug Court awards a "Hope Coin" to graduates who complete its 18-24 month recovery program, symbolizing second chances and sobriety milestones. The coin, inspired by "Hope Theory," represents goals, pathways, and willpower—offering an alternative to jail for substance-related felonies. With recidivism rates as low as 5-15%, the program highlights how structured support fosters lasting change.

2. Teen drug and alcohol use has hit historic lows, with high school seniors' drinking dropping from 75% (1997) to 42%. Experts credit Gen Z's health awareness and pandemic lockdowns for the shift, as vaping and marijuana use also declined. Researchers are surprised the trend continues post-pandemic, calling it an "unprecedented" cultural change.

3. Ann Arbor’s City Council unanimously approved a new rule requiring sobriety tests for late-night users of Spin e-scooters and e-bikes. The measure aims to curb drunk riding and improve safety. The policy is part of a broader update to the city’s contract with Spin, targeting nuisance behavior.

4. The Bravo Zulu House, a sober living home for veterans with PTSD, celebrated its grand opening in Minnesota after years of planning and $1.3M in community donations. The facility offers specialized therapies like canine treatment and hydroponic farming, with Mayo Clinic pledging outpatient support. Declared "Bravo Zulu House Day" by state and local leaders, it’s hailed as a national model for veteran mental health and addiction recovery.

5. Honolulu Police face lawsuit for allegedly arresting sober drivers for DUIs to meet quotas and allow officers to leave early, with 127 wrongful arrests reported from 2022–2024. Victims blew 0.00% BAC but suffered arrests, reputational harm, and legal costs, with ACLU demanding an end to the practice. Similar cases in Tennessee highlight systemic issues, as incentives for DUI arrests risk innocent lives and waste public resources.

Tip of the Day

When withdrawal cravings hit:
1️⃣ Pause – Cravings peak in 15-20 mins. Set a timer.
2️⃣ Distract – Chug ice water, do 10 push-ups, or call a sober friend.
3️⃣ Reframe – “This is my brain healing—not a crisis.”

Reader’s Corner

Q: What can one expect during withdrawal in the journey to sobriety?
A: Withdrawal in sobriety can be tough, with symptoms like anxiety and insomnia, but it's a temporary step towards your healthier life.

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Stay Strong, Stay Inspired.
The Sobriety Daily Team