From the Guidelines
To maintain sobriety and manage anxiety, men should prioritize a comprehensive lifestyle change that includes regular physical activity, a balanced diet, adequate sleep, and stress management techniques, as supported by the highest quality evidence from the 2014 study 1.
Key Recommendations
- Exercise at least 30 minutes daily through activities like walking, running, or strength training to reduce anxiety and cravings by releasing endorphins and regulating stress hormones.
- Adopt a balanced diet rich in whole foods, lean proteins, fruits, vegetables, and omega-3 fatty acids while limiting caffeine, sugar, and processed foods that can trigger anxiety, as suggested by the 2007 European guidelines on cardiovascular disease prevention 1.
- Establish consistent sleep patterns by aiming for 7-9 hours nightly, avoiding screens before bed, and creating a comfortable sleep environment.
- Practice mindfulness through meditation, deep breathing exercises, or yoga for 10-15 minutes daily to reduce stress and improve emotional regulation.
Additional Considerations
- Build a strong support network by attending recovery meetings like AA, seeking professional therapy (particularly cognitive-behavioral therapy), and connecting with supportive friends and family.
- Develop healthy coping mechanisms such as journaling, creative outlets, or physical activities to replace substance use.
- Set clear, achievable goals for recovery and personal growth, tracking progress to maintain motivation.
- Avoid high-risk situations and people associated with past substance use, especially during early recovery.
- For persistent anxiety, consult a healthcare provider about medications like SSRIs (such as sertraline or escitalopram), which are non-addictive and can effectively treat anxiety disorders without compromising sobriety, as noted in the 2016 guidelines for smoking cessation 1 and the 2012 consensus recommendations for the management of erectile dysfunction and cardiovascular disease 1.
From the Research
Lifestyle Changes for Sobriety and Anxiety Treatment in Men
To maintain sobriety and treat anxiety in men, several lifestyle changes and habits can be recommended based on existing research:
- Building a supportive community is crucial for maintaining sobriety, as found in a study on men with co-occurring disorders who achieved at least one year of sobriety 2.
- Engaging in productive activities can help prevent relapse and improve mental health outcomes 2.
- Carefully monitoring one's attitudes toward substances, mental health, and responsibility is also essential for maintaining sobriety 2.
- Participating in programs like Alcoholics Anonymous (AA) can act as a catalyst for building skills and achieving sobriety 2, 3.
- For anxiety treatment, men can benefit from problem-based coping strategies and seeking support from others, although traditional masculinity norms may hinder help-seeking behavior 4.
- Selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs) can be effective treatments for anxiety, obsessive-compulsive, and stress-related disorders in men 5.
Habit Recommendations
Some specific habit recommendations for men to maintain sobriety and treat anxiety include:
- Developing self-management strategies, such as seeking support, engaging in activities, and maintaining a healthy mindset 2.
- Using role models to convey information and improve mental health knowledge 6.
- Engaging in active problem-solving tasks and motivating behavior change 6.
- Building on positive male traits, such as responsibility and strength, to improve help-seeking attitudes and behaviors 6.
- Participating in interventions that target help-seeking, such as brochures, documentaries, and randomized controlled trials 6.