Is Anger or Irritability Inevitable When Cutting Back or Quitting Drinking?

Understanding Anger and Irritability in Recovery

Are you wondering if feeling angry or irritable is an inevitable part of the recovery process when cutting back or quitting drinking? While it's not guaranteed, it's incredibly common.

When you consider how alcohol can numb both physical and emotional pain, it makes perfect sense that without it, difficult emotions may surface. If you have been excessively drinking for years or even decades, these emotions can be more intense and persistent. Suddenly having to confront feelings you used to suppress with substances can be overwhelming and lead to anger and irritability.

Changing your relationship with alcohol is about much more than simply giving up the bottle. It presents an amazing opportunity to transform your life into something you no longer feel the need to escape from. However, in the beginning, it can be challenging, leaving many wondering when sobriety gets easier.

Learning how to deal with emotions in a healthy way is a crucial aspect of achieving positive outcomes when attempting to quit drinking. It changes the way you navigate life, and before you know it, things that once triggered intense reactions barely register on your emotional barometer. That's when life and sobriety start to become easier.

Navigating Anger and Irritability in Recovery

Early recovery can be filled with triggers that may tempt you to reach for the one thing that has always provided relief. Suddenly not having your most effective coping mechanism available can lead to anger, irritability, and even grief.

So what can you do?

First and foremost, manage your expectations. Knowing and accepting that difficult emotions will emerge allows you to be prepared when they do.

Another important step is not to go through this journey alone. There are fantastic communities of people going through similar experiences who can relate to what you're feeling. Some of these groups are available online, while others meet in person. Explore what works best for you and give it a try. SheRecovers, SMART Recovery, Recovery Dharma, Alcoholics Anonymous, Narcotics Anonymous, and Cocaine Anonymous are a few examples to consider.

One-on-one support through therapy or recovery coaching is another valuable option for those seeking to change their relationship with alcohol.

Building a supportive network around you during this significant transition is crucial for navigating the sometimes tumultuous path ahead.

It's also a good idea to inform your loved ones in advance. Let your parents, partner, or close friends know that you're quitting, cutting back, or taking a break from alcohol. They may be present when your anger and frustration surface, and it's helpful for them to understand your journey and offer support or give you space as needed.

Dealing with Emotions in a Healthy Way

Many of us turned to drinking because we didn't know how to cope with our feelings. Others may have developed an inability to feel and process distressing emotions during their drinking journey. As the saying goes, "if you don't use it, you lose it." When alcohol becomes the primary means of navigating challenges, other coping strategies eventually deteriorate.

Now, you're seeking a new way to approach life.

Congratulations on taking this challenging step! Making the decision to change is often the hardest part.

The good news is that it's never too late to learn how to handle emotions in a healthy way. It will require commitment, time, and effort, but it's entirely possible.

Here are some suggestions for navigating anger and irritability when quitting drinking:

1. Give Yourself Grace: Changing your relationship with alcohol is no easy task. Early recovery may not always be smooth sailing. Understand that it's normal for various emotions to surface, including anger outbursts, avoidance behavior, or uncontrollable sobbing fits. Show yourself compassion as you navigate your own humanity.

2. Practice Mindfulness: Quitting alcohol can thaw out emotions that were previously avoided. Mindfulness practices such as meditation, breathwork, and stretching can help you stay present with these indistinct feelings, allowing you to identify and process them.

3. Move Your Body: Establishing a daily exercise routine in early recovery can greatly support a healthy lifestyle. Exercise, particularly aerobic activities, has been shown to boost mood and reduce stress. Engaging in physical activities like walking your dog or hiking can release tension, clear your mind, and reset your inner state.

4. Have a Plan: Personal transformation is an ongoing experiment. As you discover practices or tools that effectively reduce anger and irritability when quitting drinking, write them down and use them regularly. The more you practice these new coping strategies, the easier it will be to employ them when you feel agitated or overwhelmed.

When Does Sobriety Get Easier?

The journey of early recovery is deeply personal. Some individuals quit drinking and immediately experience excitement and enthusiasm for their new life. Others may struggle for a while as they learn to confront their emotions and heal from past traumas.

Problematic drinking exists on a spectrum, from mild habitual behavior to severe physical dependence. Clients I have worked with span this spectrum, each with different goals, motivations, and timelines. That's why we create custom individual treatment plans that consider various factors.

Clients who struggle with emotional management for longer periods often feel frustrated and wonder when sobriety will get easier. This question may stem from a sense of grief beneath the anger and irritability. However, as you stay committed to the journey, it gradually becomes easier. The timing is uncertain, but as you learn how to deal with emotions in a healthy way, the grief, anger, and irritability in early recovery start to diminish.

Ask yourself, "If I choose to drink alcohol, what am I saying no to in my life?"

Get Help in Creating Your Personal Roadmap

Realizing you have a drinking problem, regardless of its magnitude, can be frightening. However, having an experienced guide to support you through this process makes it less daunting.

As an accredited Addiction Recovery Coach, I provide virtual support worldwide and in-person support across Canada. If you're interested in exploring 1:1 recovery coaching to help you cut back on drinking or stop entirely, I'm here to answer your questions.

I offer a complimentary consultation call, which is completely confidential and allows you to ask questions about your own substance use or that of a family member. There is no pressure to make a decision until you feel entirely ready.

Contact Information:

Joni Fehrenbacher

Phone or Text: 778-772-9435

Email: Joni@Joni.Coach