Addiction to drugs or alcohol can be physically and mentally damaging. Feeling tired and sad after you stop using substances – sobriety fatigue – is common in early recovery and can affect your body and mind.
This guide explores what to expect from sobriety fatigue, why you might feel this way after quitting drugs or alcohol, and what you can do about it. You can also discover how to get compassionate and effective addiction treatment.
What Is Sobriety Fatigue?
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Sobriety fatigue is when a person feels tired and worn out, both in their body and mind, during the first year of recovery.
After dealing with drug or alcohol addiction, you might feel like you always have to be on guard to avoid relapsing. You are making many life changes quickly and learning to handle your dependence on addictive substances. However, at the same time, your body is healing from the damage done by the addiction. All of these factors can add up and make you feel a bit weary.
Sobriety fatigue means you have trouble sleeping and often feel sluggish. Feeling this way is common when you stop using most substances, which can last for months after detox.
In addition, drugs and alcohol change your body’s REM and sleep cycles. Addiction can also lead to bad sleep schedules, long times staying awake, and poor diet. All these things make it hard to sleep well and can cause you to feel tired. This tiredness and sleep trouble can make it hard to solve problems and manage your emotions. That’s why it’s important to work through these side effects and start feeling better.
Sobriety fatigue can also impact your emotions. It’s common to sometimes feel exhausted from maintaining a sober lifestyle. You might find yourself growing weary of attending meetings, listening to sobriety podcasts, and discussing your recovery journey.
For most struggling with sobriety fatigue, it’s not that you want to give up sobriety. Rather, it’s about the new identity you embraced when you chose to live sober. In the beginning, addiction treatment required you to rediscover what brought you joy and rebuild your life. You become fully immersed in sobriety, which can naturally lead to burnout over time.
Thankfully, there are ways to manage these feelings. But first, what symptoms should you watch for?
4 Sobriety Fatigue Symptoms
Sobriety fatigue is different for everyone, but there are some common symptoms, including tiredness, trouble sleeping, depression, cravings, and problems with focus.
1) Extreme tiredness
You might feel very tired all the time, even if you get a lot of sleep. This tiredness can make it hard to get through the day and do normal activities like going to work or taking care of your home. It can feel like you have no energy at all.
2) Trouble sleeping
You might have difficulty falling asleep or staying asleep. This can lead to feeling even more tired during the day. You may also experience restless sleep, where you wake up often and don’t feel rested in the morning. Lack of good sleep can make it hard to feel alert and focused.
3) Feeling down or sad
Sobriety fatigue can make you feel sad, down, or depressed. You might lose interest in things you used to enjoy, like hobbies or spending time with friends. These feelings can make it hard to stay motivated and keep up with your recovery efforts.
4) Difficulty concentrating and increased cravings
It can be hard to focus or think clearly. You might find it difficult to complete tasks, follow conversations, or make decisions. This lack of concentration can affect your work, school, and daily life, making everything seem more challenging. Along with difficulty concentrating, you might also experience increased cravings for drugs or alcohol, making it even harder to stay on track with your recovery.
How Long Does Sobriety Fatigue Last?
When you stop drinking or using drugs, it can be tough on your mental health. You might have to deal with damaged relationships, broken trust, financial problems, and other consequences of substance abuse. Recovery is hard work and can be exhausting, especially when your body is already healing. Stress, worry, and guilt can all add to sobriety fatigue. Factors that affect how long sobriety fatigue lasts:
- How long you were drinking and how much: The longer and more heavily you drank, the longer it might take to feel better.
- Your age and health: Younger and healthier people might recover faster than older or less healthy individuals.
- Your recovery efforts: Investing in your physical and mental health, eating right, exercising, and taking care of yourself can help you feel better sooner.
- Support and wellness: Getting support from friends, family, and support groups, and making wellness a part of your recovery can help reduce fatigue.
Sobriety fatigue can last from a few weeks to a few months but taking good care of yourself can help speed up the recovery process.
5 Tips to Combat Sobriety Fatigue
If you find yourself tired and weary of recovery, reframe your thoughts and take care of your body and mind. Here are five ways to
1) Get regular exercise
Moving your body can help boost your energy and improve your mood. Try activities like walking, jogging, or yoga. Even a little exercise each day can make a big difference.
2) Eat healthy foods and stay hydrated
Eating nutritious meals gives your body the fuel it needs to recover. Include fruits, vegetables, whole grains, and lean proteins in your diet. Avoid too much sugar and junk food. Also, make sure you drink plenty of water throughout the day to stay hydrated and help your body function well.
3) Create a sleep routine
Try to go to bed and wake up at the same time every day. Create a relaxing bedtime routine to help you sleep better, like reading a book or taking a warm bath before bed.
4) Find support
Talk to friends and family, or join a support group. Sharing your feelings and experiences with others can help you feel less alone and give you encouragement to keep going.
5) Set small goals to boost motivation
When you feel low on motivation, set small, achievable goals. Celebrate each small win to help build your confidence and keep you moving forward. This can help you stay focused and positive during your recovery journey.
Sobriety | FAQs
What’s the hardest part of sobriety?
The hardest part of sobriety can be staying away from people and places that remind you of using drugs or alcohol. It takes a lot of effort to change your habits and build a new healthy and sober life.
What happens if I want to get sober but don’t know where to start?
If you want to get sober but don’t know where to start, talk to a doctor or counselor. They can help you find the right treatment or support groups. Beginning the road to recovery can be difficult—call Addiction Hotline at (855) 701-0479 to get connected to resources that can help.
How can I tell that sobriety fatigue is starting?
Sobriety fatigue can start when you feel very tired, unmotivated, or stressed about staying sober. You might also feel more cravings or start thinking about using drugs or alcohol again.
Find the Best, Insurance-Covered Recovery Resources at Addiction Hotline
If you need help for yourself or a loved one with an addiction, calling a substance abuse helpline is a useful starting point.
Call Addiction Hotline toll-free anytime. Speak in confidence with a compassionate professional ready to help you find suitable and effective treatment.
Hotline staff can refer you to detox centers across California, making detox safer and more comfortable. They can also help you find inpatient and outpatient treatment centers for ongoing treatment, and peer support groups for extra accountability in ongoing recovery.
Call any time for immediate assistance at 855-701-0479.
