How to stay sober?
If you're in recovery from an addiction, you already know how much work it took to achieve sobriety, and you'll want to do everything possible to avoid having a relapse. It may seem that relapse is the last thing that could happen to you, but the truth is they are very common for people new to recovery.
This blog discusses what sobriety means and describes strategies that can support your long-term recovery. It also covers tips on how to deal with the challenges you'll face on your journey to sobriety.
What Is Sobriety?
Sobriety refers to the state of not being under the influence of alcohol or drugs. It can also refer to a lifestyle or program in which an individual aims to maintain abstinence from alcohol or drugs, often as part of recovery from addiction.
Other definitions, however, often focus on the process of recovery and developing coping mechanisms and habits that support health and wellness over the long term. Total abstinence may be the goal, but the reality is that setbacks are common.
It is estimated that up to 80% of those who find long-term sobriety had at least one relapse along the way. Some people experience many setbacks before they find lasting recovery. Your intentions may be good, but it takes more than willpower to avoid having a relapse.
How Do You Become Sober?
Becoming sober typically involves a combination of individual effort, support from loved ones, and professional help. The specific steps to becoming sober may vary depending on the individual and the substance they are trying to quit, but some common steps include:
Admitting that there is a problem and that help is needed.
Detoxifying the body by stopping the use of alcohol or drugs.
Seeking professional help, such as therapy or counselling, to address the underlying issues that led to addiction.
Joining a support group, such as Alcoholics Anonymous or Narcotics Anonymous, to connect with others who are also in recovery.
Developing a plan to maintain sobriety and avoid relapse, such as avoiding triggers and practicing self-care.
It's important to note that becoming sober is a process and it's not always easy. It may take time, effort, and patience to make a lasting change.
There are a variety of tools available. It may help to pick a quit date, or a day when you choose to discontinue use of alcohol or drugs. It's also helpful to change your environment—for instance, avoid going to bars. There are also resources such as 12-step groups and recovery groups.
12-step groups, such as Alcoholics Anonymous (AA) and Narcotics Anonymous (NA), are support groups that follow a specific set of principles and guidelines for recovery from addiction. These groups are based on the idea that addiction is a disease that can be treated through a process of self-examination, confession, and the support of others in recovery. The 12 steps of AA and NA are a set of guidelines that members work through in order to achieve and maintain sobriety.
The 12 steps of AA include:
Admitting that one cannot control their addiction and that their life has become unmanageable
Believing that a higher power can restore them to sanity
Making a decision to turn their will and lives over to the care of a higher power
Making a searching and fearless moral inventory of themselves
Admitting to God, to themselves, and to another human being the exact nature of their wrongs
Being entirely ready to have God remove all these defects of character
Humbly asking God to remove their shortcomings
Making a list of all persons they had harmed and becoming willing to make amends to them all
Making direct amends to such people wherever possible, except when to do so would injure them or others
Continuing to take personal inventory and when wrong, promptly admitting it
Seeking through prayer and meditation to improve their conscious contact with God as they understood Him, praying only for knowledge of His will for them and the power to carry that out
Having had a spiritual awakening as the result of these steps, they try to carry this message to alcoholics and to practice these principles in all their affairs
Recovery groups are similar to 12-step groups but they may not follow a specific set of steps or principles and may not be based on the idea of addiction as a disease. They provide a space for individuals in recovery to share their experiences, provide support for each other, and learn from one another.
Both 12-step groups and recovery groups are considered to be effective in helping individuals achieve and maintain sobriety, though some people prefer one over the other. It's important to try different options and see what works best for you and your recovery journey.
However, research suggests that while 12-step groups are effective, people often don't continue their involvement at beneficial levels over the long term.
One study found that mutual support groups can be as effective as 12-step programs and may help improve the odds of success for people who are committed to maintaining a lifetime of total abstinence.
Recap
Some definitions of sobriety call for complete lifelong abstinence while others focus on developing coping mechanisms that can reduce harm with the understanding that setbacks are common.
How to Stay Sober?
Some say the best advice for newcomers to recovery on how to stay sober is simple: "Don't drink or use, and go to meetings." If that formula works for you, then by all means, do it.
But for most people, staying sober isn't that straightforward. The more strategies you learn to identify triggers, cope with stress, and manage your new sober life, the easier it is to prevent relapse.
Staying sober is an ongoing process that requires commitment, effort, and support. Here are some strategies that may help:
1. Create a support system: Surround yourself with people who support your sobriety and who can provide you with encouragement and accountability. This may include family members, friends, and people you've met in recovery groups. 2. Attend meetings or therapy: Continuing to attend meetings or therapy can provide you with ongoing support, guidance, and a sense of community. 3. Develop a self-care routine: Engage in activities that promote mental and physical well-being, such as exercise, meditation, and hobbies. 4. Identify and avoid triggers: Be aware of the situations, people, or emotions that may trigger cravings for alcohol or drugs and develop strategies to avoid or cope with them. 5. Stay accountable: Consider sharing your recovery journey with others by finding a sponsor, or a sober companion. 6. Find a new purpose: Consider finding something new that you are passionate about and that gives you a sense of purpose. It can be a hobby, a job, volunteering or anything else that makes you feel fulfilled and motivated. 7. Seek Professional help: If needed, don't hesitate to seek professional help, such as counselling or medication-assisted treatment, to address underlying issues and to help manage cravings and withdrawal symptoms.
It's important to remember that relapse is a possibility, and it's not a failure, it's a part of recovery process. If you relapse, don't give up, seek help and try again.
Identify Your Personal Triggers
A big part of preventing relapse is understanding your external triggers, or the people, places, things, and situations that elicit thoughts or cravings associated with substance use, as well as your internal triggers like feelings, thoughts, or emotions associated with substance use.
Once you identify your biggest risks, you can create a plan to prepare for or avoid them. Some common triggers may include:
Stress
Emotional distress
Environmental cues
People who are still using drugs or drinking
Relationship troubles
Job or financial problems
5 Triggers of Relapse and How to Avoid Them
Relapse is a common challenge for people in recovery from addiction, and it can be triggered by a variety of factors. Here are five common triggers of relapse and strategies for avoiding them:
1. Emotional triggers: Negative emotions such as stress, anxiety, depression, and loneliness can lead to cravings for alcohol or drugs. To avoid emotional triggers, it's important to have healthy coping mechanisms in place, such as exercise, therapy, or journaling. 2. Environmental triggers: Certain places, people, or situations can serve as reminders of past drug use and trigger cravings. To avoid environmental triggers, it's important to avoid places, people, or situations that may trigger cravings. 3. Social triggers: Social situations, such as parties or gatherings, can be challenging for people in recovery because they often involve alcohol or drugs. To avoid social triggers, it's important to have a plan in place for how to handle social situations, such as bringing a designated sober person with you, or making an excuse to leave early. 4. Physical triggers: Physical triggers can include the smell, taste, or sight of drugs or alcohol, which can lead to cravings. To avoid physical triggers, it's important to be aware of them, and to avoid situations or places where these triggers might be present. 5. Psychological triggers: Psychological triggers can include memories, thoughts, or feelings that are associated with past drug use, which can lead to cravings. To avoid psychological triggers, it's important to address and process past experiences through therapy or support groups.
It's important to remember that triggers are different for everyone and it's important to be aware of what triggers you. Some people may find it helpful to make a list of their triggers and come up with a plan to avoid them. It's also important to have a support system in place to help you when you encounter a trigger.
Recognize Relapse Warning Signs
A relapse can sneak up on you, usually because you don't recognize the warning signs. A relapse begins long before you actually pick up a drink or a drug and involves three phases: emotional relapse, mental relapse, and physical relapse.
Warning signs of relapse include:4
Returning to addictive thinking patterns
Engaging in compulsive, self-defeating behaviours
Seeking out situations involving people who use alcohol and drugs
Thinking less rationally and behaving less responsibly
Finding yourself in a situation in which drug or alcohol use seems like a logical escape from pain
Prepare for PAWS
Post-acute withdrawal syndrome (PAWS) involves experiencing withdrawal symptoms that persist past the detox period. Such symptoms are often related to mood and may include irritability, anxiety, depression, sleep problems, and fatigue.
Depending on the type of dependency, PAWS can last from six months to two years after you stop using drugs or alcohol.
The symptoms involved in PAWS can be a barrier to recovery if you're not careful. In addition to being able to recognize them, it's important to know when to seek help.
If PAWS is severe or if you're experiencing prolonged symptoms, a medical professional can help you work through them and remain in recovery without relapse.
Avoid Old Routines and Habits
It stands to reason that if you quit your drug of choice but continue with your same routine, hanging around the same people and places, and not making any changes in your circumstances, it will be much easier to slip back into your old behaviours and habits.
I hope this is helpful to you. Please share this with anyone you know who needs this information. You will also find more blogs in different categories at the top of the blog page. I would greatly appreciate your feedback in the comment box below.
