Key Takeaways
- Post-acute withdrawal syndrome (PAWS) can be managed naturally through healthy lifestyle practices in recovery.
- Following a balanced diet, exercising regularly, and consistently getting quality sleep in early sobriety are foundational factors to reducing the effects of PAWS and stabilizing your recovery.
- Defining Wellness Centers’ whole-person approach to addiction recovery equips you to navigate PAWS successfully and stay healthy long-term.
You may be in the throes of post-acute withdrawal syndrome (or PAWS) as you read this. If so, you’re probably looking any which way you can to take back control of your recovery and keep PAWS from derailing your sobriety.
And here’s some good news: managing PAWS naturally is something you can start doing now, day after day. Through healthy lifestyle practices like nutrition, sleep, and physical activity, you can reduce the effects of PAWS and stabilize your body, mind, and recovery journey.
Post-Acute Withdrawal Syndrome (PAWS): A Quick Overview
What is post-acute withdrawal syndrome, exactly? While many people will experience acute withdrawal symptoms during their detoxification from certain substances, sometimes withdrawal symptoms continue to persist well after they would normally subside.
If you continue to experience withdrawal symptoms a few days to a few weeks after you stopped using, then you may have PAWS. While these symptoms are not as intense as acute withdrawal, PAWS symptoms can still make your early recovery feel like an emotional roller coaster. While symptoms may vary from person to person, general PAWS symptoms and signs can include:
- Irritability
- Fatigue
- Anxiety
- Cravings
- Depressed mood
- Diminished pleasure from enjoyable activities
- Cognitive impairment
- Sleep issues and insomnia
SOURCE: Journal of Studies on Alcohol and Drugs
The severity of post-acute withdrawal syndrome is often based on how much of a substance you used, as well as how long you used. Your physical health and support system can also be factors as well. If you do have PAWS, your symptoms may last for months or years during your recovery. Because of the persistence of PAWS, as well as its impact on mental health, many people can struggle with relapse if they don’t manage their symptoms well.
Managing PAWS Naturally: Foundational Lifestyle Practices
PAWS is a normal phase of the recovery process for many. Behind the scenes, it means your body and brain are healing and adjusting to the absence of substances. But with its accompanying fatigue, cravings, irritability, insomnia, and more, you’re no doubt ready for PAWS to phase out of your life.
This crossroads gives you the opportunity to make a difference in how much PAWS affects your recovery journey moving forward. You can make healthy lifestyle changes that reduce its grip over your life so that PAWS doesn’t define your day-to-day experience anymore.
Managing PAWS naturally through healthy lifestyle habits can actually lessen the severity of its symptoms and shorten its duration altogether. At the same time, these habits can help to rebalance your body and mind, equipping you to achieve positive overall wellness. Pursuing nutrition, physical exercise, and sleep in early sobriety are also foundational practices for a successful recovery journey, with or without PAWS.
Nutrition for Recovery
All your life you’ve been told that eating healthy is good for you. It’s no different with managing PAWS during recovery as well. A National Institute on Alcohol Abuse and Alcoholism (NIAAA) study has shown, for example, that a ketogenic diet can help reduce the severity of withdrawal symptoms for those recovering from alcohol addiction.
Pursuing nutrition for recovery by eating a balanced diet helps you improve your mood, sleep better, and think more clearly. These benefits, in turn, help to lessen the physical and emotional impact of PAWS.
When you were addicted to substances, your nutrition likely suffered. After all, using was your top priority, so eating right and ensuring you received essential vitamins and minerals were furthest from your mind. In early recovery, you’re still coming out of a period of nutritional deficiency. Getting nutrition for recovery helps restore your health so you can stay the course with your sobriety long-term.
When you eat right, you feel better both physically and emotionally in the face of PAWS. So what does a balanced diet actually look like? Nutrition for recovery often means eating foods like:
- Fruits and vegetables
- Whole grains such as pasta, quinoa, brown rice, or whole-wheat bread
- Lean proteins such as chicken, seafood, eggs, or beans
- Healthy fats such as avocado, nuts, and olive oil
SOURCE: Houston Methodist Hospital
Sleep in Early Recovery
Like nutrition, sleep in early recovery is vital to putting yourself in the best position to sustain your sobriety. Getting poor sleep often makes other PAWS symptoms worse, increasing your chances of relapsing. Yet PAWS can also make sleep a challenge, as post-acute withdrawal can cause you to have difficulty falling asleep, wake up frequently, or struggle with insomnia in general.
Considering the challenges with sleep that you face with PAWS, it’s important to prioritize healthy sleep in early recovery as best you can. Similar to your nutrition, your sleep cycle was more than likely disrupted during your addiction. That means you’ll need to make adjustments in your life to help your mind and body get back to its regular circadian rhythm with sleep.
As you get quality, consistent sleep, PAWS symptoms like insomnia will begin to disappear. Any cravings you may be having with PAWS will also start to subside with better sleep quality, according to a study by Addictive Behaviors. With that said, PAWS recovery tips for practicing good sleep hygiene include:
- Follow a bedtime routine to wind down
- Get up at the same time each day
- Expose yourself to the sun in the morning to start your circadian rhythm
- Don’t eat too much late at night
- Keep naps short and always before the late afternoon
SOURCE: WebMD
Exercise and Addiction Recovery
Maintaining the regular discipline of physical activity and exercise can also help you overcome post-acute withdrawal syndrome. In fact, exercise and addiction recovery go hand in hand, as physical activity is a key aspect of self-care. Exercise is also a natural stress reliever and dopamine producer, making it a healthy coping mechanism when presented with addiction triggers.
According to a study by Frontiers in Physiology, moderate to high-intensity exercise helps reduce the following PAWS symptoms:
- Anxiety
- Depression
- Cravings
- Stress
- Irritability
- Restlessness
Exercise and physical activity will vary per person, based on your age, mobility, and physical capabilities. Exercise activities you can pursue in recovery can range from running and swimming to yoga, weight lifting, hiking, and more. According to the Mayo Clinic, it’s ideal to exercise at least 30 minutes every day.
Navigate PAWS at Defining Wellness
By adopting healthy recovery disciplines like nutrition, exercise, and proper sleep, managing PAWs naturally is something you can do on a daily basis. But recovery isn’t a journey you should take alone. It’s best to partner alongside a professional treatment facility to help you navigate your recovery, including PAWS, and get the holistic support needed to achieve lasting healing.
At Defining Wellness Centers in Mississippi, we take a whole-person approach to addiction treatment and recovery. That means we address your mind, body, and spirit in the recovery process. Not only do we focus on healing the root causes of your addiction, but we also help you to embrace a healthier, more balanced way of life, emotionally, physically, and spiritually.
Through evidence-based treatment, fitness and nutrition, and holistic therapies, you’re empowered with the tools you need to meet your recovery goals, overcome PAWS, and stay healthy long-term. If you’re ready to restore your body and mind through whole-person healing, call us today.
Frequently Asked Questions
Can medications help with withdrawal symptoms associated with PAWS?
Yes. When you partner with a professional treatment facility for your addiction recovery, medication-assisted treatment can be utilized to help reduce withdrawal symptoms. At Defining Wellness, we may prescribe medications on an individualized basis alongside other therapeutic practices to help with PAWS symptoms.
What foods should I avoid when pursuing nutrition in recovery?
It’s important to limit your consumption of processed foods (packaged snacks, fast food, etc.), sugary snacks or drinks, and caffeine during recovery. One of the best PAWS recovery tips we can recommend when shopping for your nutritional needs is to avoid the middle aisles of the grocery store, which often include unhealthy snacks and processed foods.
In addition to nutrition, exercise, and sleep, what other self-care practices help in recovery?
There are all kinds of self-care practices you can incorporate into your daily routine. Mindfulness meditation and breathwork are helpful coping mechanisms when faced with negative emotions. Making time for activities you enjoy and find meaning in are also important to self-care. Connecting socially with others is also a key self-care habit you should participate in regularly.
Can link here to the PAWS and Mental Health blog post I just wrote