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Depression and Alcoholism: Five Tips for Recovery

Depression and Alcoholism: Five Tips for Recovery

By Richard Zwolinski, LMHC, CASAC, SAP, ADS and CR Zwolinski

Alcoholics go through a period of grieving when they give up drinking. For those dually-diagnosed with alcoholism and depression, the grief over not being able to drink is intensified. That’s usually because once people with co-occurring disorders stop drinking, all the feelings that have been medicated over the years by alcohol start to surface. This can cause them to go through very real, profound agony.

Those diagnosed with depressive disorder and alcoholism also may find it more difficult to attend 12-step programs, perceiving (rightly or wrongly) that people in Alcoholics Anonymous meetings and the like just don’t “get” what they are going through. For people who want to try a 12-step program, there are groups specifically designed for those struggling with both issues. One well-known group is a variation of AA called “Double Trouble in Recovery.” It does really help to have the support of people who can relate to what you are going through.

While alcoholics may find it hard to get through social occasions without a drink, those alcoholics with a depressive disorder may find it even harder. If you are depressed, a happy occasion like a birthday or a holiday can trigger thoughts and feelings that precipitate thoughts such as: “Everyone else is happy, what is wrong with me that I can’t be happy on special days?” Therefore, feeling bad about being depressed itself can be a trigger for a drink—and create additional anxiety about whether recovery is really possible.

So, is it harder for people with both depression and an addiction — especially an addiction that can masquerade as “socially acceptable” in some circumstances. such as drinking –to beat an addiction? The short answer is: Yes. The long answer is: Not necessarily.

In part, that’s because someone who is accurately diagnosed with depression can be prescribed medications which will stabilize their depressive symptoms. Also, like others with alcoholism they can be prescribed anti-craving medications, as well. For people who do not want to take medications, their recovery generally will be more difficult.

In either case, the following tips will help those suffering from depression in their recovery from alcoholism as well:

Build a solid, social-sober support network, and try to include people who also suffer from depressive disorders and are in recovery.
Avoid people, places, and things that trigger cravings and urges or that you find triggers depressive symptoms. However, if you have holidays or birthdays or weddings or other special events that you want to attend but that might trigger cravings for alcohol or make you feel down, bring someone from your support network with you. Also, have a specific purpose and a time limit in mind when you attend. For example, go with the plan that you are going to greet the people at the event, congratulate them, and then begin to say your farewells after thirty minutes and commit to being out the door after 45 minutes. If it is a family dinner, like Thanksgiving, that triggers your depressive symptoms or cravings for alcohol, you might not be able to go to these, at least while your recovery is still in the early phases. Or, just show up for dessert.
You are responsible for your own sober recovery as well as taking care of your own depression. You can’t expect the world to change around you. Others will not stop drinking — nor are they required to. They will not stop asking you to do things that may not be good for you. So ask your therapist to help you work on refusal skills — that is, the ability to say “no.”
For people with depression, who tend to withdraw from their friends and families anyway, it may be harder to make new, sober friends. Start with friends from your support groups and then go from there.
If you are taking medications for alcoholism, depression or both, be sure to report any unusual symptoms to your doctor immediately. If they are severe, go to the nearest emergency room. Also, advocate for yourself. If you are concerned about symptoms or the longer-term effects of your medication, read up on the pharmaceutical company’s web site. Make sure your doctor is giving you the requisite blood tests (if recommended), and is monitoring your response and reaction to the medication as advised by the drug’s producers.

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The Have I Got A Problem website is a free online resource to help people better understand any issues or concerns they may have about mental health or addiction. The website includes resources specifically focused to; general Mental Health, Depression, Stress, Anxiety, Insecurities, Self-harm Schizophrenia, Bipolar, Anger Management, Eating Disorders, Coping, general Addiction, Alcohol, Smoking, Gambling, Drugs, Cocaine, Heroin, Marijuana (Cannabis) Ecstasy, PCP, Mephedrone, Ketamine & Crystal Meth.

The site was created to give the public information to help them understand mental health and addiction issues and to assist people in making better informed decisions about their life and personal choices.

www.haveigotaproblem.com was created and is run by 'Advising Communities’, which is a UK registered charity (Charity No. 1061055)

Quotes

"One bottle of wine a night turned into two, then three, and when I set up my own business working from home it gave me carte blanche to drink all day."

Karen

"I tried to blame everyone and everything I knew for my drinking; the death of my child, the ex-husbands, etc. Everyone was responsible for my drinking except me."

Jean

"When I was thirteen, friends would make fun of me if I didn’t have a drink. I just gave in because it was easier to join the crowd"

Samantha

"I woke up on the weekends needing a cup of coffee in one hand and a beer in the other."

Nick

"Because I’m an alcoholic I can’t go to the pub and have three pints then go home, when I drink I drink untill I pass out."

Mike

"You need to realize that the little voice in your head telling you to use is your own."

Maya

"I gave up hope of ever becoming sober. I decided to drink myself to death. It didn't work. Now I am left no choice but facing my problems."

Jean

"It was as if there was a hole inside me, which two or three drinks filled quite nicely."

Jane

"I couldn’t wait to get home and get something to drink. It was the only relief I could get from myself."

George

"For so many years it seemed like such a struggle; suddenly, it isn't a struggle any more."

H.L.

"My life was chaotic. I hardly ate. I wasn't interested in anything except drink."

Suzanne

"When I went to school I made new friends. These new friends liked to drink and stay out at night, so I did the same."

Anonymous

"I am embarrassed about the volume of alcohol I consume, I drink every day and I drink a lot…"

Olivia

"I had friends that didn't drink that way. I didn't want to drink that way, I didn't want to be that way."

Peggy

"I came into recovery because I got tired of losing all the time. I lost my first set of children and turned around was about to lose my second set. But even that's not the reason why I came into recovery."

Theresa

"When I was drinking I would use alcohol to avoid the things I didn't want to deal with or accept. I would wallow in the past with my memories and my bottle or I would fantasize about a future I could never realize unless I let go of the alcohol completely"

Marion

"I was a completely different person when I drank. Trouble brewed wherever I appeared. Yes, some times were fun and I behaved, but majority of the time I was terrible. I did things I would have never done sober."

Jeanette

"I got married at 21 and we drank and fought together. We were together three years and after the marriage ended I really went wild. Drinking became even more important to me and a whole string of relationships followed."

Nancy

"I drank to get drunk from the start. I was a blackout drinker from the start. I never knew if it would take two drinks or 20 to get me to the place I wanted to be. That place was anyplace else."

Gwen

"I lay in the ER from a atempted overdose, that I didn't succeed at doing. I had tried it three times in the past two years. I had to find peace, serenity, happiness. That day was Easter Sunday. I knew I had to go back to AA."

Madeleine

"I was in complete denial of what alcohol was doing to the chemical make up of my body."

Mark

"In May of 2006, I rushed to the emergency room because my hands, arms, feet and legs cramped so bad that I couldn't move them and my face was tingling. I was dehydrated and malnourished. My body was trying to tell me something and I was forced to listen."

Christy

"After a bout of depression at university, I started drinking to relieve anxiety and help me sleep. The quantity quickly escalated and by the time I was 24, I was drinking every day."

Tina

"My children were young when I was active in my addiction. I don’t believe they understood what was going on, though my husband worked to be honest with them. He told them I was sick and would become well."

Deborah

"It was sort of scary at first, but I was certain I was not the only one who needed to approach recovery in a unconventional way."

Deborah

"Along with perceived risk, your teen’s alcohol use can be predicted by the expectation that one will feel a certain way when they drink."

drugfree.org

"The genetic factors that contribute to the full range of alcohol consumption versus alcohol dependence in humans are distinct.”"

Dr Boris Tabakoff

"It reached a stage where I couldn't sleep without a drink, but I couldn't get out of bed without one either"

Steve

"When my wife decided she couldn't live with me anymore, and subsequently left - that was when I knew I had to do something."

Nigel

"Drinking is so ingrained in our culture that to refrain from it may be seen as a denial of that culture or an admission that we cannot conform to what is socially acceptable."

Norm Cohen

"Self-control is key when it comes to drinking"

Norm Cohen

"Enabling is “removing the natural consequences to the addict of his or her behavior.”"

Darlene Lancer, JD

"You may have to weigh the consequences of experiencing short-term pain vs. long-term misery,"

Darlene Lancer, JD

"Always have a Plan B to cope with addicts’ unreliability; otherwise, you end up feeling like a victim."

Darlene Lancer, JD

"When I look in the mirror, I can say I actually like this person; I had to deal with all my emotions and stuff. Before my emotions were in a bottle."

Debra

"I woke up one morning after a heavy night out to find I'd wet the bed, and the babe I'd pulled the night before was missing"

James

"After about five hours of drinking, I vaguely remember a taxi journey home. I also remember falling on my face. Yes, face. Not hands, or knees but face."

Cheezie

"Whichever approach you take, it is important to understand that the family dynamic in drug and alcohol addiction is incredibly powerful"

Steven Gifford

"The goal is to find what works now, and to educate yourself about all the options available"

Mark S Gold, MD

"Many kids have internalized a dangerous and false message: “Unless you are at a large gathering of friends drinking, you are a loser.”"

Roger

"I like to drink. You could even say I’m a heavy drinker. Does that mean I’m an alcoholic?"

Anonymous

"After all, they didn’t know about the college “accidents” that sent me to the hospital emergency room with severe ankle sprains (from falling while drunk) or the night that friends thought I was having a heart attack after a bad combination of alcohol and"

Beth

"If I were more responsible, I would stop waking up in strange places with strange people, or so I told myself."

Beth

"I realized with a sudden force that every time I got into trouble, alcohol was involved"

Beth

"It's just too easy to look at life as a half-empty glass… especially when you've been drinking"

Philip

"There is no law stating that alcohol is a necessary ingredient for holiday cheer"

Drew Edwards

"I’ve seen hundreds of families in this very situation and their dilemma is always the same: they all want to influence their child to get on a better path"

Dr Michael Pantalon

"Occasional intoxication is not a symptom of a disease; it is a choice"

Kenneth

"I lost my job and I lost my family. But the bottle was always there for me"

Ryan

"We knew we were enabling him - but what else is a parent to do?"

Barbara

"I landed back in my suburban city, however, anything but free. I was a 23-year-old, full-blown alcoholic with a lot to show for my school career but little recollection of how I got it."

Beth

"After university, most people stopped going out drinking four times a week. But I was still young, and I wanted to have fun, and I thought I could handle it"

Derek

"I can stop drinking whenever I like. I just don't see the need."

Fred

"I know we’ve got problems, but it’s hard to cut back because all of our friends drink."

Gary

"Things were great before we had kids. But I’m worried. We’ve had some bad fights. And I can’t seem to reach him anymore. Every night he drinks a few beers and just sits in front of the TV."

Sharon

"We just got home from a party. We had a few drinks and a great time. Now we’re bickering again over nothing!"

Sharon

"We went out for a romantic dinner and shared a bottle of wine. We were relaxed and felt close. Then we went to a club and had a few more. Now she’s losing control again and flirting with a stranger. Why does this keep happening? Does she really love me?"

Gary

"Many parents make the mistake of waiting until the child has begun drinking, but if you listen and respond to your child sensitively, you may be able to help prevent problems from developing later."

Mark S Gold, MD

"Two of the more traumatic things I went through were growing up with an alcoholic parent and my parents’ divorce. I tried to stuff the void I experienced with drugs and alcohol"

Alice

"I never even considered the idea that I might become an alcoholic or drug addict, and I swore to myself that I would never end up like my father"

Alice

"I wanted to fit in and feel better about myself. The fact that I gave in to peer pressure is no surprise."

Alice

"Drinking and college go together like “love and marriage”—right? Wrong!"

Rita

"In families with alcoholism, emotions and priorities can get very mixed up — and not just by the alcoholic."

Erika

"I've been an alcoholic for 2 years in my life untill I found the strength to recover, it took a couple of tries and quite some support from friends, but I did it."

Anonymous

"I realized that, through no fault of my own, but rather a strong inherited predisposition, I could not drink alcohol the way other people could. I could not stop once I started, so I knew then that I would have to not drink at all-for life."

Richard

"I felt trapped, lost, and broken. I was walking through hell everyday but I was dragging the people who care right behind me."

Becca

"I’m very insecure as a result of my dad's drinking. And because my dad let me down so many times, I feel like I can’t rely on anyone. I hate the way that alcohol is seen as cool and glamorous."

Charlotte

"For ten years I was a functioning alcoholic. Because I was constantly topping up, I never had withdrawal symptoms, but my health began to suffer. I regret putting my family through this but I feel optimistic about the future."

Loris

"Although they were initially shocked and disappointed when I told them, friends and family have been incredibly supportive."

Jenny

"Video games were a very important factor in my recovery. They helped take my mind off drinking. Keeping active is key."

Jason

"I stopped drinking 13 years ago after a shock when I thought I had dropped my baby girl over the side of a fishing trawler in a blackout."

Jill

"I feel SO VERY guilty and shameful that I got drunk when I as 17 weeks pregnant. This is by far the worse thing I have ever done."

Lanice

"Smoking kills half of all lifetime smokers."

Dr. Alex Bobak

More Send us your Quotes

Tips & Hints

Ask for support
Tell friends and family that you’re trying to cut down on alcohol - they might be more supportive than you think. But beware, some pe...
Tell friends and family that you’re trying to cut down on alcohol - they might be more supportive than you think. But beware, some people don’t like to have their drinking behaviour challenged, so be prepared to defend your decision by remembering the benefits that cutting down on alcohol brings.
More
Keep track of the alcohol units you’re drinking
The government advises that people should not regularly drink more than the daily unit guidelines of 3-4 units of alcohol for men (equi...
The government advises that people should not regularly drink more than the daily unit guidelines of 3-4 units of alcohol for men (equivalent to a pint and a half of 4% beer) and 2-3 units of alcohol for women (equivalent to a 175 ml glass of wine). ‘Regularly’ means drinking every day or most days of the week.
More
Avoid visiting bars and clubs with bars
Instead resort to amusement such as recreational areas, movies, sports events and family events where alcohol isn’t present. That inc...
Instead resort to amusement such as recreational areas, movies, sports events and family events where alcohol isn’t present. That includes going to parties that serve alcohol without a family member or friend to support their choice to abstain from drink. If the alcoholic feels bound by duty to attend a party or gathering, then he should be accompanied by a trusted other who will remain with them all the way through the celebration and be prepared to halt them from consuming alcohol.
More
Develop an alcohol-free daily routine
Wake up earlier, include some exercise into the daily schedule, the potential is endless. Keep in mind that to stop drinking is to make...
Wake up earlier, include some exercise into the daily schedule, the potential is endless. Keep in mind that to stop drinking is to make a clean start on its own.
More
Spend as little time alone as possible
For single people this can be a tall order. If you can’t surround yourself with people, get out more and help yourself to generate a ...
For single people this can be a tall order. If you can’t surround yourself with people, get out more and help yourself to generate a fresh perspective on life.
More

Be determined

If you are addicted to alcohol, you must admit it and then be determined to seek professional intervention. The detoxification and reco...

Stay optimistic

During the alcohol addiction treatment, you can feel depressed and initially all your attempts at abstinence can fail miserably. Keep a...

Find a support group

It is easy to share your feelings, during your path of recovery to people involved in the same kind of experience as you. A support gro...

Stay away from bars

It is important to avoid visiting bars with friends and colleagues which may lead you to drink alcohol, before your realize it, althoug...

Find a hobby

Many people indulge in drinking alcohol since they are bored and have no activity to engage in. Finding a new leisure time activity or ...

Try meditation

Meditate or practice yoga and explore your spiritual side, while you enrol yourself in alcohol detoxification programs. Meditation can ...

Exercise

Exercising can increase the levels of endorphins or feel good hormones in your body that make you feel happy. How about trying jogging,...

Indulge in sports

Revive your interest in some kind of sport that you enjoyed earlier and spend more time playing it with friends and family....

Hypnosis

Considered an excellent alcohol addiction treatment, hypnotherapy can allow you to remove an affinity to alcohol. This complimentary tr...

Recognize there is a Problem

The first thing that you need to realize is that an alcohol addiction is extremely dangerous. Alcoholism is considered by many experts ...

Drinking water

The body needs water at the cellular level to function. Detoxing from alcohol is very taxing on the body's functions, and on the immune...

Know your "no"

You're likely to be offered a drink at times when you don't want one. Have a polite, convincing "no, thanks" ready. The faster you can ...

Plan to handle urges

When you cannot avoid a trigger and an urge hits, consider these options: Remind yourself of your reasons for changing (it can help to ...

Get Rid of All Your Alcohol

Go through your cabinets and throw away every single bottle of alcohol. If you have a spouse or roommate who drinks alcohol, kindly ask...

Use Visualization Techniques

Visualize yourself and how it will be when you've completely kicked the alcohol habit. Visualization is very powerful in instilling int...

Do Not Skip Meals

Perhaps the most important tip to quit drinking is to NEVER skip a meal, as that simply opens the door to alcohol abuse. Not only does ...

Be Powerful

Do NOT talk, think or act as if you are powerless before your addiction. Alcohol is powerless before you, and not vice versa. Remember,...

Don’t guilt trip yourself whenever you are unsuccessful

Getting upset with yourself for any temporary drawback will be non productive, and will make people more prone to not quit. Should you ...

Limit the amount of money you have on you and leave your credit card at home

Take a certain amount of money with you if you go out and hold yourself to that amount. Once it is spent, call it a day or night and si...

Help Other People

You can also help yourself to quit drinking alcohol by helping other people do the same thing. The battle against alcohol cravings is n...

Create an alcohol free day-to-day schedule

Get up earlier, include some physical exercise into the daily schedule, the potential is countless. After all, to stop drinking alcohol...

Treat Other Illnesses

Alcohol May seem to be “quick” answer to relief of stress, anxiety, depression, or other mental health problems. However, the effec...

Drink Slowly

Only take a few sips of your drink at the time. Do not drink multiple drinks in an hour. Your body absorbs alcohol more than 90 minutes...

Resist the pressure to drink

At social events, it isn’t rude to refuse an alcoholic drink or substitute it with a soft option....

12 Step Programs

Alcoholics Anonymous isn’t for everybody. In some places there will be a strong emphasis on using religion to conquer your addiction,...

Ask yourself:

Of all the time, energy and tears I have invested in trying to make them stop drinking, what has been successful? If the answer is “n...

Rock Bottom

Don’t wait for your loved one to hit rock bottom before attempting to fix their problem. Rock bottom might be jail or intensive care,...

Relationships

Is alcohol ruining your relationship? Or is the influence of alcohol bringing relationship issues to the fore? Consider getting help, ...

Enabling

Enabling is defined as “removing the natural consequences to the addict of his or her behaviour”. This basically involves anything ...

How to stop enabling

Leave evidence of the alcoholic’s destructive behaviour - don’t clean up vomit or wash their soiled bedding, because they caused th...

Start with drinking a soda or other non alcoholic drinks

If you start by drinking a soda instead of drinking an alcoholic drink first, you will reduce the chance of you getting drunk quickly. ...

Just because you don’t remember it doesn’t mean it didn’t happen

You still have to take responsibility for the things your Evil Twin did last night. Another good reason to avoid blackouts. Hemmingway...

Keep good friends, and listen to their advice

There are many people who can stop you from making bad decisions. Listen to them and try to look at yourself from outside....

Why do I drink?

For many people, the triggers that make them start drinking are pretty clear. Learn what situations, ideas or feelings make you want to...

Decide whether your goal is abstinence, or controlled or social drinking

Only you can decide on what your achievable goal will be. If you really believe you can cut down, then set days and times when you can ...

Do not set unachievable goals

When setting goals, don’t be too hard on yourself. It's about knowing and accepting yourself. For example, if you’re not a person w...

Tell your story to yourself

Some people find it helpful to pretend that they are listening to a friend talking about their own situation. Imagine what advice you w...

What do you associate with NOT drinking?

You may have to put yourself in situations where you do not drink. For example, some people go for a walk, go somewhere with the childr...

Learn to say “NO”

One big factor in alcoholism is peer pressure. Learn to say “NO” also to your friends because you prioritize your health rather tha...

Don't do anything you don't feel ready to do

If going to the beach is a time when you drank a lot. Don't go this year. If going to a certain friend's home for dinner is a time when...

More Tips & Hints

Depression and Alcoholism: Five Tips for Recovery

Downloads

Web Resources

Quotes

Tips & Hints

Ask for support

Keep track of the alcohol units you’re drinking

Avoid visiting bars and clubs with bars

Develop an alcohol-free daily routine

Spend as little time alone as possible

Be determined

Stay optimistic

Find a support group

Stay away from bars

Find a hobby

Try meditation

Exercise

Indulge in sports

Hypnosis

Recognize there is a Problem

Drinking water

Know your "no"

Plan to handle urges

Get Rid of All Your Alcohol

Use Visualization Techniques

Do Not Skip Meals

Be Powerful

Don’t guilt trip yourself whenever you are unsuccessful

Limit the amount of money you have on you and leave your credit card at home

Help Other People

Create an alcohol free day-to-day schedule

Treat Other Illnesses

Drink Slowly

Resist the pressure to drink

12 Step Programs

Ask yourself:

Rock Bottom

Relationships

Enabling

How to stop enabling

Start with drinking a soda or other non alcoholic drinks

Just because you don’t remember it doesn’t mean it didn’t happen

Keep good friends, and listen to their advice

Why do I drink?

Decide whether your goal is abstinence, or controlled or social drinking

Do not set unachievable goals

Tell your story to yourself

What do you associate with NOT drinking?

Learn to say “NO”

Don't do anything you don't feel ready to do

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