The decision to become sober is a very difficult, but very important decision to make. A decision rooted in courage, self-awareness, and a desire for a better future. While the journey isn’t always easy or linear, however it is incredibly rewarding! Being sober can open the door to a life filled with clarity, health, and genuine connection. Here are some ideas to help navigate through sobriety, offering actionable steps and resources to help you stay on track.
1. Recognize your Relationship with Alcohol
Recognizing your relationship with alcohol is a huge first step. When you begin to see how alcohol is making your everyday life become unmanagable, I think its time to really consider a life without alcohol. But what does “unmanagable” mean? An unmanageable life means having a terrible hangover the next day that forces you to call out of work. An unmanagable life mean constantly thinking about when you are going to get your next drink. It means chosing alcohol over life events because you don’t want others to see you show up under the influence. An unmanagable life means having any sort of legal problems that were caused from your drinking. I think you get the idea…
Here are a few questions to ask yourself on whether or not your life is alcohol focused:
- When I get home from work, do I immediately pour myself an alcoholic drink?
- Am I able to stop drinking in order to drive home?
- Do I drink when my life gets overwhelmed or stressed?
- Has someone in my life recently been affected by my consumption?
- Am I able to take a night off from drinking?
- When in a social event, do I feel I need “liquid courage”?
When asking yourself these questions, are you recognizing how much alcohol is involved during your everyday life? If alcohol is a reliant substance in your everyday functioning, you may want to consider seeking professional help.
2. Seek Professional Help:
Now that we are recognized that we need minimize our drinking, lets recognize that abstaining from alcohol is not something that is easy and definitely can not be done alone. When thinking about getting support for alcohol, many might immediately think Alcohol Anonymous (AA) is the only resource. AA is a wonderful resource but like sobriety, AA is not a one size fits all.
Below is a list of options for seeking help:
- Finding a therapist. There are many options out there for a therapist and the different types of therapy. Psychology Today is a great website when finding a therapist. Enter your zipcode and then you recieve a list of all types of therapists and what they are specialized in. You also can use the filter feature and click on addiction, substance use, alcohol use and so many more. These filters help you find exactly what you are looking for. The therapists also list the type of health insurance they take and how much a session is without the insurance. Lastly, I recently found out that you do not need a referal for mental health which makes life easier to get started.
- Support groups. There are many groups out there that have helped those who need a sense of community and shared experiences. Some of these groups may include, Alcoholics Anonymous (AA), Narcotics Anonymous (NA), SMART Recovery, Refuge Recovery, and many more. There may even be some local groups near you who hangout and share the same lifestyle of sobriety. These groups are there to provide a safe and supportive enviroment to connect with others and learn from their experiences as well as share your own story.
- Medical Detox/Rehabilitation. There are many facilities around that will help you safely medically detox and manage the withdrawal symptoms if this is a necessary step. I personally went to a inpatient detox which then shifted my status to a residential rehab program. I am not ashamed of saying I went somewhere because this was the help that I personally felt was necessary. Throughout the day there were many groups that were facilitated and we discussed many common topics that are involved in addiction or mental health.
These are just a few suggestions for seeking help. Know that there are many options that are out there. Do your own research and find what works best for you. Sobriety is not a “one-size fits all”. What may work for you, may not have worked for me. Just try to keep an open mind and try new things in order to figure out what works best for your own sobriety.
3. Build a Strong Support System:
Having a strong support system is crucial for begining and maintaining sobriety. Lean on trusted friends, family members, therapists and mentors who understand your struggles and are committed to your well-being. When reaching out to this support system, try to be as open and honest and you feel comfortable. The more your communicate, the more your loved ones will figure out how to best support you.
One of the hardest things anyone can do is to set boundaries. This may be hard, however it is a sigh of relief when they are set. Finding what triggers your cravings and distancing yourself from these people, places or situations will help you maintain sobriety. With that being said, find other activities that you find happiness in. For example, find some hobbies or interests like hiking, crafting, book club etc. Do some research and find activities that are alcohol-free (they are out there).
Removing all toxic people, places or things will encourage you to maintain sobriety AND find things in life you love to do without alcohol! Easier said than done, I know, but know it is doable.
4. Develop Healthy Coping Mechanisms:
Many use substances as a coping mechanism to deal with stress anxiety and other difficult emotions. Now that we’ve decided to stop drinking it is crucial that we find other coping strategies to manage our triggers and prevent us from using again. Here are a few ideas:
- Mindfulness/Meditation
- Exercise
- Creative outlets such as crafting or music
- Journaling
- Self-care
- Medication
There are many other ways that we are able to cope with. Do some research because again sobriety is not “one-size fits all” Quote”. You need to find other coping strategies that work for you. Might not work for the next person but it’s important that it works for you.
Having these other coping mechanisms will allow you to respond to stress, anxiety, depression etc. in a more reasonable way. No one likes a surprise so having a list of other mechanisms will decrease the thought drinking.
A huge point I want to touch on is medication. Do not feel that you are “failing” at this sobriety because you are using medication. The only way to fail at sobriety is to continue to keep using and deny that you have a problem.
There are tons of medication out there that are helpful to help you abstain from alcohol. Please do the research and talk to a psychiatrist or primacy care doctor about your options. This is just as much of a tool as any other tool on the list above.
5. Practice Self-Care:
Taking care of your physical and emotional well-being is essential for maintaining sobriety.
Prioritize Sleep: Getting enough sleep is crucial for managing stress and preventing relapse. The less sleep you get, the easier it is to cave into the cravings.
Eat a Healthy Diet: Nourishing your body with nutritious foods can improve your mood, mind and energy levels. When having a healthy diet, it decreases cravings.
Stay Hydrated: Drinking plenty of water is essential for overall health and well-being. This also helps with mood, mind and energy.
Practice Relaxation Techniques: Techniques like deep breathing, progressive muscle relaxation, and yoga can help you manage stress and anxiety. Consider taking a bath, getting your toes done, meditate, read a book. Anything that will help you relax and it does not have to be “instagram perfect”. It’s something that is going to relax you, not stress you even more.
6. Expect Setbacks and Learn from Them:
Recovery is not a linear process. Setbacks happen and are part of your journey. If you cave into drinking, don’t give up. Recognize this as a learning opportunity and are able to continue forward.
If you get up from a chair and plan to walk to the door but trip on the way, are you going to go back to the chair and start over? No you are going to get up where you fell and continue to the door.
Relating this to sobriety, when you do have a set back, you are not starting over. All the time you had being sober doesn’t dissapear. You just pick yourself up, and continue on your journey.
Lastly…
7. Celebrate Your Successes:
Maintaining sobreity is not easy, yet you are doing it. Why not celebrate your hard work! Do something safe that you enjoy and celebrate you! YOU DESERVE IT!
Staying sober is a lifelong commitment but undeniably worthwhile. By acknowledging the need for change, seeking professional support, building a strong support system, developing healthy coping mechanisms, practicing self-care, and learning from setbacks, you can embark on a journey towards a healthier, happier, and more fulfilling life.