Is It Normal to Feel Worse Before You Feel Better in Recovery? Understanding the Ups and Downs of Getting Sober

When people begin their recovery journey—whether from alcohol abuse, substance use, or a dual diagnosis involving a mental health disorder—it’s common to expect things to start improving immediately. You quit drinking, you stop using, and life should begin to look up, right? Not always.

One of the most disorienting parts of early recovery is feeling worse before feeling better. The physical, emotional, and psychological toll of withdrawal can catch many off guard.

But here’s the truth: feeling worse at the beginning is a normal part of the recovery process. This dip is not a sign of failure, but often a crucial step toward healing.

Why You May Feel Worse in Early Recovery

Whether you’re quitting alcohol or other drugs, the body and brain must adjust to functioning without these substances. For heavy drinkers or long-term substance users, this transition can be physically and emotionally brutal.

1. Physical Symptoms After You Stop Drinking or Using

When you stop drinking or using drugs, your body initiates detoxification. During this stage, it’s normal to experience withdrawal symptoms, such as:

• Nausea or vomiting
  
• Shaking or tremors
  
• Headaches
  
• Insomnia or sleep disorders
  
• Rapid heartbeat or high blood pressure
  
• Sweating
  
• Fatigue or sudden weight loss
  

Some individuals may experience delirium tremens (DTs)—a severe form of alcohol withdrawal that can be life-threatening without medical supervision. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), DTs occur in about 3–5% of individuals with alcohol use disorder who experience withdrawal symptoms.

That’s why medical support during detox is essential. Quitting “cold turkey” without help can be dangerous for heavy drinkers or people with chronic substance abuse histories.

2. The Mental Side: Depression, Anxiety, and Emotional Swings

Even after the acute physical withdrawal fades, many people feel worse emotionally. It’s not uncommon to face:

• Depression symptoms
  
• Mood swings
  
• Heightened anxiety
  
• Emotional numbness or oversensitivity
  

This is often linked to Post-Acute Withdrawal Syndrome (PAWS). PAWS occurs in the weeks or months following initial detox and includes emotional and cognitive symptoms such as difficulty concentrating, irritability, low energy levels, and depressive episodes.

The brain’s chemical balance takes time to recalibrate after prolonged alcohol consumption or substance abuse. Dopamine (the “feel-good” neurotransmitter) is especially affected. Your brain may struggle to produce it naturally at first, which can lead to low mood and emotional issues in early recovery.

3. “Pink Cloud” vs. Reality

In the early stages, some people experience a surge of optimism and energy, often referred to as the “pink cloud.” But for many, this honeymoon phase is fleeting. When the emotional crash comes, it feels like failure.

Don’t mistake the comedown as proof you’re doing something wrong. The crash often marks the brain beginning to regulate itself without artificial stimulation from alcohol or drugs.

4. Poor Lifestyle Habits Need Rebuilding

Recovery isn’t just about stopping the drinking or quitting drugs—it’s about replacing self-destructive habits with healthier ones. For example:

• Alcohol is packed with empty calories and sugar. Quitting can lead to sudden changes in blood sugar, causing fatigue and irritability.
  
• Poor nutrition and irregular eating routines are common during addiction. Learning to eat a balanced diet with lean proteins, whole grains, and vegetables can take time.
  
• Physical activity might have been nonexistent. Regular movement boosts energy and helps regulate mood.
  
• Sleep cycles are often damaged by substance use. Repairing those patterns requires patience and, in some cases, professional help and medication.
  

What the Research Says

Statistics support the idea that recovery is not a straight line:

• A 2020 study from the Journal of Substance Abuse Treatment found that more than 60% of individuals in recovery report emotional distress or mood disorders during the first 90 days.
  
• The Substance Abuse and Mental Health Services Administration (SAMHSA) notes that relapse rates for substance use disorders are between 40%-60%, often triggered by untreated emotional or physical symptoms in early recovery.
  

Recovery requires a comprehensive approach that incorporates medical, emotional, social, and spiritual tools.

How to Manage Feeling Worse During Early Recovery

1. Seek Professional Help

You don’t need to do this alone. Treatment options include:

• Inpatient or outpatient rehab programs
  
• Therapy—particularly cognitive-behavioral therapy (CBT)
  
• Support groups like Alcoholics Anonymous or SMART Recovery
  
• Medication-assisted treatment (MAT) for alcohol or opioid dependence
  

A dual diagnosis—where substance abuse coexists with a mental health disorder—requires specialized care. The proper support can dramatically reduce the intensity of withdrawal symptoms and emotional distress.

2. Follow a Healthy Diet

Eating regularly and choosing foods that stabilize your mood and energy are crucial. Avoid too much sugar or caffeine, which can exacerbate mood swings and anxiety.

Focus on:

• Lean proteins for brain health
  
• Complex carbohydrates for sustained energy
  
• Omega-3 fatty acids to combat depression symptoms
  

3. Engage in Physical Activity

Exercise releases endorphins and regulates stress. Even 20 minutes of daily walking can help reduce cravings and improve sleep.

4. Create a Support Network

Whether it’s support groups, therapy, family, or friends, surround yourself with people who understand your goals and support you. Staying connected can help reduce feelings of isolation.

5. Develop New Hobbies

Replacing addictive behaviors with meaningful activities boosts self-esteem and helps fill the emotional void left by substance use.

Final Thoughts: It’s Normal, and It Gets Better

So, is it normal to feel worse when you get sober?

Absolutely. It’s expected. From withdrawal symptoms to emotional volatility and disrupted sleep, the early days of recovery can be overwhelming. But every discomfort, every setback, is part of your brain and body learning to function again, without the chemical crutch.

This difficult period is temporary. The fog will lift. With the right support, recovery tools, and a commitment to your health, you can stay sober, heal fully, and reclaim your life.

If you or someone you love is struggling with addiction, reach out to the First Step Behavioral Health team. Contact our specialists for information about our comprehensive treatment programs or to schedule your first appointment.

FAQ: Feeling Worse Before Feeling Better in Recovery

1. How long does the “feeling worse” phase typically last in recovery?

The duration varies based on factors like the substance used, length of use, individual health, and whether there are co-occurring mental health issues. For many, the acute discomfort passes within 1–2 weeks, but emotional and psychological symptoms may persist for several months as the brain heals. Post-Acute Withdrawal Syndrome (PAWS), in particular, can last up to a year, though symptoms usually lessen over time.

2. Can diet and nutrition make a noticeable difference in early recovery?

Yes. Poor nutrition during addiction can lead to vitamin deficiencies and blood sugar imbalances that worsen anxiety, depression, and fatigue. Incorporating a nutrient-rich diet, including whole grains, leafy greens, lean proteins, and adequate hydration, can significantly improve energy levels, mood, and cognitive clarity.

3. Is it common to experience new or worsened mental health symptoms after quitting alcohol or drugs?

Absolutely. Many people use substances to mask underlying mental health issues. Once those substances are removed, symptoms like anxiety, depression, or even panic attacks may surface or intensify. This doesn’t mean something is wrong—it’s an opportunity to address these issues with appropriate treatment and support.

4. Are there medications that can help with emotional symptoms in recovery?

Yes. Non-addictive medications can be prescribed to manage anxiety, depression, insomnia, and cravings. Common options include SSRIs for mood regulation, sleep aids, and FDA-approved medications for alcohol or opioid use disorder. A medical professional should continually evaluate and prescribe based on individual needs.

5. Why do I feel emotionally numb or disconnected even weeks after quitting?

Emotional numbness in recovery is often a byproduct of the brain adjusting to life without artificial stimulation. Chronic substance use alters the brain’s reward system, and it takes time for emotional sensitivity to return. This is a normal—if frustrating—part of healing and will improve with time, therapy, and healthy engagement.

6. What should I do if I don’t feel “better” after several months of sobriety?

If you’ve been sober for a few months and still feel emotionally stuck, it may be time to re-evaluate your recovery plan. Consider speaking with a therapist or addiction specialist about potential mental health concerns, treatment modifications, or recovery burnout. It’s not a failure—it’s part of tailoring your recovery to work for you.