When anxiety sets in, it can feel like there’s no way to escape the spiral – especially if you used to rely on alcohol to take the edge off. In this honest, practical conversation, Julie Miller and Steve Knapp sit down with Nadine, Melissa, and Ryan to talk about what anxiety really feels like in recovery, why it shows up, and how to navigate it without falling back into old coping patterns.
This episode is packed with real life stories and lessons learned, with actionable tools that actually help when your mind won’t stop racing. If you get frustrated with anxiety and have a hard time coping without turning to drinking, this one is for you!
In This Episode:
- How to recognize when your anxious thoughts are lying to you
- Why anxiety often gets louder after you quit drinking – and what to do about it
- The connection between boundaries, routines, and emotional regulation
- Small daily habits that can help reduce anxious spirals
- Why “talking it out” can instantly quiet the noise in your head
- When to consider medication or professional support
- Grounding techniques that help bring your body back to calm
- How to build emotional resilience so anxiety doesn’t control your sobriety
If anxiety still has you feeling stuck now that you’re sober, check out these other episodes for more insight:
111 | Coping With Anxiety After Quitting Alcohol
I’m Ryan Kennedy, and my journey has really been about finding hope on the other side of darkness. Growing up, I went through a lot of challenges that left me feeling lost and disconnected, and alcohol became the way I learned to escape from it all. What started out as just drinking to take the edge off eventually controlled every part of my life, leading to broken relationships, chaos, and more rock bottoms than I ever thought I could survive. Recovery gave me the chance to rebuild from the ground up, and it’s taught me how to face life head-on without numbing myself. Today, I’m sober, I share my experiences through conversations and my podcast, and I try to show others that no matter how deep in it you are, change is possible and life can be better than you ever imagined. I take life 24 hours at a time and am now enjoying every minute of it.
Hosts Rock Bottom With Ryan Podcast
IG: @rockbottomwithryan
TikTok: @rock.bottom.with.ryan
YouTube: @RockBottomWithRyan
Spotify: Rock Bottom With Ryan
After 20 years of heavy drinking, I finally found the courage to stop in the fall of 2020. At 38 years old, I am chipping away at bettering myself and finding out who I truly am. I work at a resort in Olympic Valley. While I’m not currently in the field, I am passionate about farming and sustainable food systems. I love attending and helping out with live music events. I’m currently attempting to play the ukulele, but for now will leave the live performing up to the professionals. I enjoy swimming and cold river plunges. I love anything I can do with the husky dog Mulligan including: hiking, mountain biking, cross country skiing, snowshoeing, gardening, and reading. I so enjoy coffee, bubble water, and chatting with anyone who will listen/engage about sobriety. Connection truly does beat addiction. @dinaplaysoutside
My name is Melissa hanson. I have been sober for just over two years now. My biggest and most valuable token in sobriety is awareness. We all know that life is still a confusing, difficult mess but at least now I am aware, awareness is my superpower.. I am more aware of myself and what I need, and I am aware I can finally trust myself in navigating the hard stuff. My awareness in my family has made our home filled with peace instead of anxiety. I love my family, this feels good.
I am finishing my 25 year degree at CMU and can’t wait to see what is on the other side of that endeavor. I am so grateful and thankful to be where I am, truly.
Check out all the resources Through the Glass Recovery offers:
- Full podcast episode library
- Free Zoom virtual support group
- Affordable one-on-one support services
- The No Alcohol Needed blog by Julie Miller
- Healthy Habits for Mental Health That Actually Stick - January 5, 2026
- 173 | Tips for Dry January: Set Yourself Up For Success - December 29, 2025
- Thinking About Trying to Moderate Your Drinking? What We Learned the Hard Way - December 15, 2025