Detoxing from drugs or alcohol is the first and most courageous step toward recovery, but it does come with its fair share of challenges, and fatigue is one of them. Some withdrawal symptoms are acute, meaning they last a few days to a week as your body adjusts to not having the substance any longer. However, other withdrawal symptoms can last longer—some for months or even years. Learning how to manage these symptoms effectively will help you get through the initial recovery process in better spirits.
Why You’re Tired During Drug or Alcohol Withdrawal
Fatigue or exhaustion during withdrawal is common for many people. The body is working hard to repair itself, which takes time and energy. You must also deal with a wide range of stressors that can be equally demanding on the mind and body. Additional reasons for the fatigue include increased cortisol production, dehydration, illness, liver damage and disrupted sleep. Fatigue is also a common withdrawal symptom. Even though fatigue is not unusual, it can interfere with your recovery and quality of life.
Managing Fatigue During Detox and Beyond
There are some simple steps you can take to help manage your fatigue:
Understand the Source
Fatigue can stem from a number of sources:
- Physical withdrawal symptoms. Your body is adjusting to the absence of substances it has become dependent on.
- Mental and emotional stress. Detoxing is just as much mental as it is physical.
- Sleep disruption. Withdrawal can significantly affect sleep patterns and sleep quality.
By understanding where the fatigue is coming from, you can make positive changes. For example, if you’re tired because you’re not sleeping, you can adopt a healthier bedtime routine. If you’re dealing with emotional challenges, cognitive behavioral therapy can help.
Prioritize Rest and Sleep
Your body needs extra rest to recover and heal during detox, just as it would if you were recovering from the flu. Create a conducive sleep environment that includes a regular sleep schedule and a relaxing bedtime routine with calming activities like reading or taking a warm bath. Limit stimulants like caffeine and nicotine in the evenings as well.
Stay Hydrated
Dehydration can exacerbate fatigue. Make sure you’re drinking plenty of water throughout the day. Herbal teas and electrolyte-rich drinks can also be beneficial. Avoid sugary and caffeinated beverages, as they can lead to energy crashes and trigger cravings.
Eat a Balanced Diet
Nutrition also plays a role in managing fatigue, so be sure to eat foods that provide you with essential vitamins and nutrients. Include fiber and protein-rich foods like beans, meats, whole grains and vegetables, along with low-fat dairy, fruits and healthy fats. Avoid sugar and processed foods, as these can cause energy spikes and crashes, and strive for small, frequent meals to maintain energy levels.
Exercise Regularly
Regular physical activity can boost energy levels and reduce fatigue. It also starts you on the path to building healthy habits to fill your time and manage stress. Start slowly with gentle exercises like walking, yoga or even stretching. This will get you used to moving your body and seeing the benefits for yourself. Stay consistent, aiming for 20-30 minutes of activity most days of the week. Also, listen to your body. Find a balance that works for you, as there is no need to push yourself too hard and feel miserable.
Practice Stress Management Techniques
Stress can contribute significantly to fatigue. Incorporate stress-relieving activities into your daily routine. This will teach you how to manage stress in your life more effectively so that it takes less of a physical and emotional toll on you. Activities for stress relief include mindfulness and meditation, deep breathing exercises and healthy hobbies and activities like painting, reading and listening to music.
Seek Support
When you detox under medical supervision, you will have built-in support. You should then move onto a structured addiction treatment program so that you can address the underlying factors of your substance use. This support is invaluable during the initial stages of recovery when you’re connecting with others and learning about yourself and perhaps even addressing unresolved trauma and pain.
Consider Medical Support
If you’re still not sleeping better, it’s possible that you could benefit from medical intervention. Talk to your healthcare provider about medications or supplements that can help alleviate your symptoms. Melatonin, tart cherry juice, chamomile tea and reishi mushrooms are all possible options, but do not start these without talking to your doctor first.
Substance Use Treatment in Agoura Hills, CA
Managing fatigue during detox and early recovery is a vital part of the healing process. It might feel like the fatigue will never end, but as long as you keep moving forward with your recovery, it will get better. In fact, you will probably have more energy than most people because you will be living a healthy and full life filled with rewarding activities, nutritious food, exercise and support. Remember you are investing in yourself, and you are worth it! To learn more about the comprehensive programs at Awakenings Treatment Center that include both evidence-based therapies and holistic practices, contact our admissions team today.
