How to Cope with Sobriety Fatigue in Early Recovery

Everything you need to know about spotting and dealing with sobriety fatigue.

Sobriety fatigue makes addiction recovery more challenging, but it will pass – and there are things you can do to cope in the meantime. 

Sobriety fatigue is the emotional and physical exhaustion many people experience as they begin to heal from alcohol abuse – and it’s an often-unexpected hurdle on the road to recovery. By understanding the underlying causes of sobriety fatigue, you can know what to expect and how to feel better during the process.

Understanding sobriety fatigue

Sobriety fatigue occurs during the beginning of recovery as your body adjusts to functioning without alcohol.

This fatigue is more than physical. It is a deeply overwhelming exhaustion that affects your mind and body. For those who have been living with an alcohol use disorder for a long time, this feeling of exhaustion may be more significant than for someone who may not have drank as heavily or for a shorter duration.

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What are the signs and symptoms of sobriety fatigue?

Sobriety fatigue manifests in a myriad of ways. Some commonly experienced signs and symptoms include:

  • Constant fatigue – Even after getting enough rest, you may still feel exhausted all the time.
  • Inability to concentrate – Your mind may feel foggy, making it difficult to focus.
  • Mood swings – You may feel more sad, anxious or irritable than normal.
  • Physical discomfort – Headaches, muscle aches and general weakness are common physical symptoms.
  • Lack of motivation – Simple tasks may feel too difficult or overwhelming.
  • Restlessness – Although tired, you may have a hard time feeling settled or sitting still.

While you may be exhausted, you may also experience bouts of insomnia or frequent awakenings throughout the night. Although these symptoms are challenging to cope with, they are a normal part of the recovery process.

Why does sobriety fatigue happen?

Your body goes through many significant changes once you quit drinking. Alcohol affects several different parts of your body, including your1:

  • Brain – Alcohol interferes with your brain’s communication pathways, affecting how it works.2
  • Heart Cardiovascular damage occurs when you drink too much over a long period.3
  • LiverHeavy drinking may lead to fatty liver, alcoholic hepatitis, fibrosis and cirrhosis.4
  • Pancreas – Alcohol may lead to pancreatitis, which is a dangerous inflammation of your pancreas that causes swelling and pain.5
  • Cancer – Scientific evidence shows that alcohol consumption increases your risk for certain types of cancer.6
  • Immune system – Drinking too much alcohol weakens the immune system, making it more difficult to ward off infections.7

After you stop drinking, your body must adjust chemically, which is a lengthy and exhausting process. The stress of making a major lifestyle change may also leave you feeling fatigued.

Furthermore, alcohol affects your brain’s reward system. Once you stop drinking, your brain needs time to adjust to newer ways of managing stress and experiencing pleasure.

How long does sobriety fatigue last?

The length of time sobriety fatigue lasts will vary from person to person. While some people may experience symptoms for a few weeks, others may struggle for a while longer.

The amount you used to drink and the length of time you drank affect how long it will last. As your body becomes used to functioning without alcohol, the exhaustion will begin to ease.

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The impact of sobriety fatigue on your well-being and recovery process

Many factors can increase the severity of fatigue you experience after quitting alcohol, making recovery challenging. Some of these factors are:

  • Dehydration – Because alcohol dehydrates your body, it takes a while for you to become properly hydrated again. Feelings of weakness and tiredness are common symptoms of dehydration.
  • Emotional stress – In early recovery, you may feel anxious and worried, which drains your energy.
  • Nutritional deficiencies – Many people who struggle with alcohol use disorder may also not receive the nutrition they need. When your body lacks essential minerals and vitamins, you may feel tired.
  • Sleep disturbances – Restless sleep and insomnia are normal in early recovery. Even when you do sleep, it may not be good, high-quality sleep.

These factors all play a part in how you feel in early recovery.

Sobriety fatigue can make your daily life and routine feel much harder than usual. When you’re experiencing chronic exhaustion, completing the simplest tasks, like taking care of yourself or even getting out of bed, becomes difficult. Your cravings for alcohol may even become stronger.

This fatigue may make you feel sad, irritable and even hopeless, affecting your recovery. It can be hard to maintain the motivation to stay sober. But it’s important to remember that sobriety fatigue is a normal part of early recovery. These feelings will eventually diminish as you acquire more time in sobriety.

Managing and overcoming sobriety fatigue

Coping with sobriety fatigue may be challenging, but you can help your mind and body recover. Here are some things you can do to get started:

  • Practice good self-care – Set a routine, drink plenty of water and take breaks when things become overwhelming.
  • Sleep – Try to get at least 7 to 9 hours of sleep each night. Creating a soothing bedtime routine can help you wind down and let your body know it’s time for rest.
  • Healthy nutrition – Your body needs plenty of fuel to recover. Eat balanced meals with vegetables, fruit, whole grains and lean proteins.
  • Exercise – While it’s difficult to find motivation to exercise when you’re tired, moving your body can boost your energy levels.
  • Relaxation techniques – Deep breathing, mindfulness and meditation can help improve focus and reduce anxiety.

Remember to be patient with yourself. By giving your body the time it needs to heal and taking care of your needs, you’ll be in a better position to achieve and maintain long-term sobriety.

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Staying accountable and motivated through sobriety fatigue

Sobriety fatigue is a challenge for those recovering from alcohol use disorder. However, there are tools you can use to remain alcohol-free. For example, BACtrack VIEW can help you keep track of your sobriety and stay accountable, giving you the motivation you need to keep going.

By leveraging accountability tools, practicing self-care and understanding that sobriety fatigue will indeed pass, you can continue progressing towards a healthy, sober lifestyle.

Sources
  1. Varghese J, Dakhode S. Effects of Alcohol Consumption on Various Systems of the Human Body: A Systematic Review. Cureus. 2022 Oct 8;14(10):e30057. doi: 10.7759/cureus.30057. PMID: 36381944; PMCID: PMC9637453. https://pmc.ncbi.nlm.nih.gov/articles/PMC9637453/ ↩︎
  2. Nutt D, Hayes A, Fonville L, Zafar R, Palmer EOC, Paterson L, Lingford-Hughes A. Alcohol and the Brain. Nutrients. 2021 Nov 4;13(11):3938. doi: 10.3390/nu13113938. PMID: 34836193; PMCID: PMC8625009. https://pmc.ncbi.nlm.nih.gov/articles/PMC8625009/ ↩︎
  3. Piano MR. Alcohol’s Effects on the Cardiovascular System. Alcohol Res. 2017;38(2):219-241. PMID: 28988575; PMCID: PMC5513687. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513687/ ↩︎
  4. Osna NA, Donohue TM Jr, Kharbanda KK. Alcoholic Liver Disease: Pathogenesis and Current Management. Alcohol Res. 2017;38(2):147-161. PMID: 28988570; PMCID: PMC5513682. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513682/ ↩︎
  5. Apte MV, Pirola RC, Wilson JS. Mechanisms of alcoholic pancreatitis. J Gastroenterol Hepatol. 2010 Dec;25(12):1816-26. doi: 10.1111/j.1440-1746.2010.06445.x. PMID: 21091991. https://pubmed.ncbi.nlm.nih.gov/21091991/ ↩︎
  6. Anderson, Benjamin O et al. Health and cancer risks associated with low levels of alcohol consumption. The Lancet Public Health, Volume 8, Issue 1, e6 – e7. https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(22)00317-6/fulltext ↩︎
  7. Sarkar D, Jung MK, Wang HJ. Alcohol and the Immune System. Alcohol Res. 2015;37(2):153–5. PMCID: PMC4590612. https://pmc.ncbi.nlm.nih.gov/articles/PMC4590612/ ↩︎

About The Author

Emily Mendez
Emily Mendez
M.S., EdS
Emily Mendez is a mental health writer based in Indiana. Her work has appeared in eCounseling, TherapyTribe, and Sonderm... Read More
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