“Why do I still feel like crap even though I quit drinking?”
If you’ve ever asked yourself that question in early sobriety, you’re not alone. Post-Acute Withdrawal Syndrome (PAWS) is one of the most misunderstood (and frustrating) parts of the recovery process. It’s not just about getting through the first few days or weeks without alcohol — it’s the lingering mental, emotional and physical symptoms that can show up months into sobriety. And if you don’t know what’s happening, it can feel like you’re doing something wrong.
In Episode 7 of “You’ve Been Selected,” we dig into PAWS: what it is, why it happens and — most importantly — how to push through it without giving up on your sobriety.
What is Post-Acute Withdrawal Syndrome (PAWS)?
PAWS is the second phase of withdrawal — the one they don’t always warn you about in those first few days of quitting. While the acute phase of withdrawal (the shakes, nausea, headaches) fades after a week or two, PAWS can stick around for weeks or even months as your brain chemistry recalibrates.
Common symptoms include:
🔹 Mood swings and irritability
🔹 Anxiety or depression
🔹 Brain fog and trouble focusing
🔹 Low energy and fatigue
🔹 Sleep disturbances
🔹 Cravings out of nowhere
Sound familiar? You’re not crazy. You’re not failing. Your brain is healing.
Why Does PAWS Happen?
Addiction rewires the brain, especially when it comes to dopamine — the chemical that makes us feel good. When we stop drinking or using, our brain struggles to produce dopamine on its own. That’s why early sobriety can feel so emotionally exhausting. The brain is learning how to function again without alcohol, and that takes time.
How to Get Through PAWS Without Giving Up
💡 Understand What’s Happening – Just knowing that PAWS is real can help you stop blaming yourself. You’re not broken — you’re healing.
🛌 Prioritize Sleep and Nutrition – Your brain needs fuel to recover. Sleep as much as you can, eat nutrient-dense foods and hydrate.
🏃 Move Your Body – Even a short walk can help boost dopamine and improve mood.
🤝 Lean on Your Support System – Whether it’s a recovery group, a therapist, or a sober friend, don’t isolate yourself. Connection is medicine.
⏳ Be Patient – PAWS doesn’t last forever, even though it feels like it. Trust the process.
This is Temporary — But Sobriety is Worth It
If you’re in the middle of PAWS right now, hang in there. Your brain and body are doing the work to rebuild themselves — and every day you stay sober is a day closer to true healing.
🎧 Listen to Episode 7 Now:
YOU’VE BEEN SELECTED: Sober Curator Contributor Kate Vitela has been an RN in Pacific Northwest for over two decades and sober since 2018. You’ve Been Selected is a column that describes her journey through coaching, addiction, eating disorders, and what is now known as Drunkorexia.
WALK YOUR TALK: This must-read section is a haven for sober fashionistas, delivering original content from our fabulous Sober Curators – Kate Vitela and Alexandra Nyman. Living a sober life doesn’t need to be dull, and we’re here to smash the stigma surrounding addiction by showcasing that life can indeed be lived to the fullest without alcohol and in fabulous outfits. If you were anything like us in your drinking years, getting dressed to party and the pre-funk that went with that was usually part of the plan. After putting down the bottle(s), we’re even more excited about getting ready for life, and you should be too!
RECOVERY PODCASTLAND & NETWORK: Tune in and let your ears experience the audio haven for all things sobriety and recovery. Buzz into the sobriety soundscape at The Sober Curator. Here, we delve into the world of our favorite sober and recovery-based podcasts. Picture us as your bee-zy, sober podcast enthusiasts or the lively guardians of an alcohol-free audio oasis. Our digital archives are neatly categorized into TSC Recovery Podcastland & Network.
Resources Are Available
If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.
