Strategies

Engage in regular physical activity to boost mood, seek social support to reduce feelings of isolation, and practice mindfulness or meditation to manage negative thoughts. Consider professional help such as therapy or medication if necessary.

Use relaxation techniques such as deep breathing and progressive muscle relaxation to calm the mind. Challenge anxious thoughts through cognitive-behavioral strategies, and establish a routine to create a sense of stability and control.

Implement structured routines and use organizational tools like planners and timers to improve focus. Break tasks into smaller steps and set clear, achievable goals. Consider behavioral therapy or medication if recommended by a healthcare professional.

Seek professional counseling to address underlying issues. Join support groups such as Alcoholics Anonymous or other similar communities. Develop healthy habits and coping skills to replace substance use, and build a strong support system.