Anxiety During Detox: Is It Normal?

Is Anxiety During Detox Normal?

The short answer is yes.

Alcohol is a depressant. Over time, as a result of chronic alcohol use, your brain starts to compensate by reducing calming GABA activity and increasing the excitatory glutamate. When you suddenly stop drinking, this system resets hard. This leaves you with too little calm and too much stimulation and is the core driver of alcohol detox anxiety. 

As well as this, withdrawal can impact sleep and cortisol – the hormone that helps you wake up – has been known to spike at unusual times during detox. This can create morning anxiety, racing thoughts and irritability. 

Dehydration can lead to and worsen anxiety. Alcohol dehydrates you and disrupts your glucose regulation. In the first few days without alcohol, low blood sugar and dehydration are common, and many people turn to caffeine in a bid to cope. These can all trigger anxiety and lead to symptoms such as dizziness and trembling. 

Finally, detox isn’t just physical. It’s not uncommon for people to experience anxiety in relation to fear of relapse and uncertainty about life without alcohol. This is normal and valid. Sobriety takes it out of you and can be very emotional – especially in the early days. 

What’s Typical vs What’s Dangerous

While unpleasant the following anxiety symptoms when quitting alcohol are typical but not dangerous:

• Restlessness or an inability to settle
• Racing mind or constant worry
• Palpitations or a fluttery chest
• Night sweats or chills
• Irritability or feeling on edge
• Poor sleep, vivid dreams or early-morning wakings

As detox progresses, most people find that the above symptoms slowly begin to improve. The following symptoms should be seen as a red flag and require medical attention immediately: 

• Confusion, disorientation or severe agitation
• Visual, auditory or tactile hallucinations
• History of withdrawal seizures
• Severe vomiting is preventing hydration
• Chest pain or shortness of breath
• Uncontrolled shaking
• Thoughts of self-harm or suicide

Withdrawal does come with the risk of dangerous complications, including delirium tremens (DTs) or seizures. If this occurs or someone becomes confused or unresponsive, seek medical help straight away. 

Practical Strategies to Ease Anxiety

If you are suffering from anxiety during an alcohol detox, there are steps you can take to manage your symptoms. These strategies are safe for most people but if you are taking any medication or plan to use supplements, it’s best to talk to your doctor first. 

Small Healthy Habits 

Aim to eat a nutritious and balanced diet containing protein and complex carbohydrates such as nuts, yoghurts, eggs, oatmeal and beans. A mix of water and electrolytes can help you to stay hydrated too. This diet will have a positive effect on blood sugar, which reduces shakiness, irritability and anxiety spikes. 

Breathing Exercises

There are several simple breathing drills you can do to activate your parasympathetic nervous system and slow down your heart rate. Even practising it for as little as two minutes can lower physical tension. The 4-7-8 breathing encourages you to inhale for four seconds, hold for seven and exhale for eight. Then there’s box breathing, where you inhale for four seconds, hold for four seconds, exhale for four seconds and hold again for four seconds. 

Outside Exercise

Short walks, gentle stretching and slow yoga can all help to burn off excess adrenaline. Getting out into the morning daylight also boosts serotonin levels and helps reset sleep rhythms which are often disrupted during withdrawal. 

Good Quality Sleep

This is easier said than done, but with a few tactics, you can stabilise your sleeping routine and therefore anxiety symptoms. Try to go to bed and wake up at a consistent time and enjoy a predictable wind down routine such as dimming lights, listening to quiet music or reading. It’s best to avoid screens for the last 60 minutes of the day and stop all caffeine by early afternoon. Even if you’re not sleeping well yet, the structure helps your brain recalibrate.

Grounding Thoughts 

If you do find your thoughts and anxiety surging, there’s a simple sensory activity to try. Think about five things you can see, four you can touch, three you can hear, two you can smell and one you can taste or can imagine tasting. This can safely shift your attention from spiralling thoughts back into the present moment. 

Support from Friends and Family

Detox is easier and safer with people in the loop. You may find it easier to arrange daily check-ins with loved ones or messaging a recovery companion. During intense anxiety episodes, it may also be beneficial to call local or national helplines. There are also online support communities that can help. The most important thing to remember is that you don’t have to do this alone. 

How Long Does Detox Anxiety Last?

Most people experience detox anxiety in the first 24-72 hours. Then, symptoms begin to improve over 5-10 days. However, there is also post-acute withdrawal syndrome (PAWS) which is a longer episode of anxiety and also comes with sleep issues and mood swings. 

If your anxiety has lingered for more than two weeks or interferes with your day-to-day life, consider:

• Therapy (CBT, ACT, trauma-informed approaches)
• Support groups
• Medical evaluation for anxiety disorders or medication options
• Structured recovery coaching

Asking for additional support isn’t a sign of failure. It’s completely normal as your body adjusts. 

When to Seek Help in Detox

Often, a medically supervised detox is the best and safest option. Especially if you have:

• Heavy or long-term alcohol use
• Prior withdrawal seizures or hallucinations
• Polydrug use (benzodiazepines, opioids, stimulants)
• Heart, liver or other chronic health concerns
• Pregnancy
• Mental health conditions such as severe anxiety, bipolar disorder or PTSD

Under this approach, professionals can monitor your symptoms, provide medication and reduce the risk of any complications. What’s more, after the detox has been completed, they can arrange therapy and treatment to help with anxiety management skills and support long-term sobriety.

Creating a 7-Day Plan 

If you’re about to start a detox, you might be feeling overwhelmed but a simple routine can give you structure and reduce any negative thoughts. Below is a sample daily checklist you can use:

• Hydrate: drink one glass of water or electrolytes every few hours
• Eat consistently: remember three meals and two snacks with protein/complex carbs
• Movement: go for a 30-minute walk or do gentle stretching
• Breathing: complete two 3-minute sessions (morning and evening)
• Grounding: do one 5-4-3-2-1 check-in during stressful moments
• Connection: talk to at least one supportive person
• Screen cut-off: 60 minutes before bedtime

You might find it helpful to print or save this list so you can track each day’s progress and be better prepared for coping with detox anxiety.

 

 
Supplements are not a substitute for professional care, but can help you achieve a healthy balance that can help stave off food and alcohol cravings and keep you on your recovery journey.