Despite making the grand decision to get sober, especially after suffering a huge addiction, the actual process can be very challenging regardless of the support you might receive from family and friends. Sometimes it might seem like you are about to fall back in, usually when you are out with friends and everyone has a drink in their hand.
The intrusive thoughts start coming in, and you try to assure yourself that no harm will come from 1 cup or drag. Then, you wonder whether you will be strong enough to stop at the first drink or drag. It becomes an internal struggle and your outing becomes ruined. In this article, I will be giving you helpful, realistic tips on how to stay sober.
Key Takeaways
- A sober lifestyle entails complete abstinence—never taking drugs or any form of narcotic or alcoholic substance again.
- Tips for staying motivated during recovery include: remembering why you started, developing your circle of support, taking things one day at a time, establishing a schedule, and self-care practices.
- To stay sober you should recognize your triggers, avoid risky situations, build your support system, know your limits, attend group meetings, fellowships, or appointments, and value your achievements.
What Is a Sober Lifestyle?
Being sober refers to not having used drugs or alcohol. Nevertheless, the word is frequently employed differently depending on the situation. According to many 12-step organizations, a sober lifestyle entails complete abstinence—never taking drugs or any form of narcotic or alcoholic substance again.
Nonetheless, other definitions frequently emphasize the healing process also creating coping skills and routines that promote long-term wellness and health. Although complete abstinence may be expected, honestly lapses are a typical occurrence.
Up to 80% of people who achieve long-term abstinence are said to have experienced at least one relapse during their journey. Before making a long-lasting recovery, some people go through setbacks. Even with the best intentions, preventing a relapse requires more than willpower.
What Happens to Your Body After One Week Without Alcohol?
From 4-7 days without alcohol, every system in your body is operating at its typical capacity again. You might notice that you are more focused and have more energy. You will sleep better when you finally doze off and probably wake up feeling more rested the next day. Initially, you might toss and turn a little. An added plus is that you might discover that you do not have the urge to pee excessively and randomly. Also, around this time, some people have extraordinarily vivid dreams. This may be caused by increased rapid eye movement (REM) sleep.
However, some people are clinically dependent on alcohol and may die if they quit drinking all at once. You may be clinically alcohol dependent and should not abruptly stop drinking if you have fits, trembling hands, sweating, seeing things that are not real(hallucinations), despair, anxiety, or trouble sleeping after drinking and during sobering up. You can still manage your drinking by speaking with your doctor or the community alcohol program in your area. They can help you cut back on alcohol consumption in a healthy manner.
What Does 0 Days Sober Mean?
Usually, Your days of sobriety or days of abstinence are used to gauge recovery from alcoholism and other drug use. For example, When day 14 arrives, you would have gone two weeks without using drugs. A person who is at day 0 is either actively using drugs or has not used substances in less than a day.
Day 0 could indicate that you intend to change your behavior in the direction of recovery and that you are invested in the process. Relapses, which are periods of resuming substance misuse following periods of recovery, may also be indicated by Day 0. Because of a recent relapse, the person at day 0 in this scenario needs to start over with their daily count.
How Do You Stay Motivated During Recovery
Making the decision to become sober and maintaining that decision can be among life’s most difficult situations. Whether you are recovering from a drug or alcohol addiction, maintaining your motivation to be sober can be challenging. There are triggers and temptations everywhere, but maintaining sobriety requires sober motivation. Here are some tips for staying motivated during recovery;
1. Remember Why You Started.
It is not easy to start the recovery process after falling victim to the addictive cycle of taking drugs and drinking alcohol. We all have different reasons for choosing sobriety. You probably decided to choose life because of a noteworthy incident or series of incidents. Recalling your initial motivation for starting the rehabilitation process might help you stay motivated whenever you feel down like you cannot go on. Whether the goal was to improve your life and heal yourself from the inside out, avoid legal issues, mend fences with relatives, see your children again, or feel better about yourself.
2. Develop Your Circle of Support
Nobody beats addiction on their own. Support from friends, family, coworkers, counselors, and sober groups is essential for people in recovery. Developing a support system at the onset of therapy is crucial for recovery from addiction, which is frequently characterized as a disease of loneliness.
Members of your support system in sobriety may be supportive family members and friends, participants in meetings, and those from your treatment program. Even in difficult times, your support system will help to keep you motivated.
3. Take Things One Day at a Time.
One of the most common sayings in recovery communities is “Keep it simple.”. Conflicting emotions and overlapping difficulties can make addiction and recovery difficult. It is impossible to achieve long-term addiction rehabilitation without first breaking it down into manageable daily tasks. The larger picture will take care of itself if you focus on each day as it comes.
Even though it might seem like a difficult process to go through right now, your heart changes when you concentrate on your blessings rather than your problems. Your thoughts become clear. You get a wave of relief. Not just for addiction recovery, but for all the stress you encounter in life, this is a useful ability.
4. Establish a Schedule
One of the best approaches to continuously maintain motivation is to establish a habit. It may sound simple but sticking to a daily schedule can have a significant impact on your ability to continue on the path to addiction recovery.
You can anticipate things when you follow a routine. This reduces any concern about the day ahead of you or about completing all of the necessary duties. Moreover, routines provide comfort. Life begins to feel a little more organized and controllable when you follow a routine, such as eating at the same time every day, going for a walk after supper, or rising at the same time every morning.
Establishing a habit also helps you strive toward little tasks. You are less likely to become bored, overwhelmed, or sidetracked by activities or interests that take up your day. Establishing a consistent habit requires effort and practice, but it is an effective weapon against difficulties.
5. Self-Care Practices
You can go through physical, mental, and emotional stress when you are not taking care of yourself. This is particularly true in the early stages of recovery when your body is still mending from the physical impacts of drug and alcohol use. Consider whether you have been taking care of yourself if you lack motivation. If not, think about using these pointers to stay on course:
- Sleep for seven to nine hours every night.
- Consume nutrient-dense foods like fresh produce, healthy fats, and high-protein snacks.
- Make sure you get adequate exercise, at least 30 minutes a day, several times a week.
- To stay hydrated and prevent fatigue, make sure to consume adequate water.
- To ensure peace of mind, keep your spaces tidy.
- Make connections with others to prevent isolation.
Tips on How to Stay Sober
First of all, you have to know that the journey of sobriety works differently for every individual. There is no general solution to staying sober. What works for some, might not work for you and that’s not a cause for alarm because sobriety does not have an all-inclusive technique. The most important thing is to be aware of your triggers and recognize your symptoms to be prepared for any potential situation. Here are some tips to stay sober:
1# Recognize Your Triggers:
The most important part of staying sober is being able to identify your triggers. Your triggers are those warning signs you get before you relapse, they might be external or internal. External triggers can include certain people, places, and situations that bring thoughts or cravings linked to substance use. Internal triggers include: thoughts, emotions, and feelings of frustration, fear, and anger are linked to substance use. Other triggers could be:
- Stress
- Emotional distress
- Environmental cues
- Being around people who are still using drugs or drinking
- Relationship troubles
- Financial or Employment problems
2# Avoid Risky Situations:
No matter how fine you look, it is never advised to knowingly walk into situations that are linked to your substance use. This means you should avoid going to places where you used to drink or spend time with people you used to do drugs with. For example, you should find a new hangout spot rather than going to your old one to chill with your friends.
3# Build Your Support System:
No one goes through life alone, especially in life-altering situations, and staying sober is one of them, that is why you need a support system. Your support system can include your family, friends, sponsor, and peers from your fellowship or support group. It is made up of people who understand your intentions and are willing to be with you every step of the way. You can call at least one person amongst them, whenever you are feeling anxious or uncomfortable. Also, you can call on them when you are bored to avoid suggestive thoughts. They will help you be accountable and stay motivated on your journey.
4# Know Your Limits:
It is important to know where to draw the line when to say ‘yes’ and when to say ‘no’, when to accept an invite, and when to decline. It is not all social groups that are appropriate for you to attend. Always be realistic with your expectations, you cannot please everyone, and remember that it is ok to say no sometimes. Whenever you start to feel overwhelmed, you can pause and do whatever you need to distress, if it includes canceling on already made plans then do it.
5# Develop a Well-Structured Daily Plan:
A structured plan helps you stay focused and motivated. It gives you something to look forward to and encourages you to maintain sobriety. You can include activities that mean something to you, like exercising or volunteering. They will help you develop new healthy interests and meet new people.
6# Accept Your Past:
Honestly, there is no best way to soften these words ‘The only way you will get better is if you let go of your past’. You need to own your mistakes and move on. Learn to accept that as much as you are that person, you can become a new, better, and sober person. Of course, there will be the days of attempted relapse and the occasional shame & guilt but that should not make you lose focus. Rather, it should serve as a lesson and help you live a responsible life.
7# Attend Group Meetings, Fellowships, or Appointments:
When you start your sobriety journey, apart from the support of family and friends nothing beats having people who are going through the same process as you on your side. This is why joining and attending support groups like Alcoholics Anonymous or Narcotics Anonymous is a necessity. Especially, If you are having trouble finding new sober friends, you can make new friends from group meetings. You can also avoid situations where you might often use drugs or alcohol and establish a better lifestyle by organizing family activities and spending more time with supportive loved ones.
Also, It is crucial to look for therapeutic assistance. Some of the obstacles you will encounter on your journey can be overcome with the support of a mental health specialist. A therapist can assist you in creating new thought patterns, coping mechanisms, and strategies, as well as addressing any co-occurring mental health issues that might complicate your recovery. Remember, you are not alone.
8# Take Care of Yourself
Being sober requires maintaining your mental, emotional, and physical well-being. You tend to feel better physically and mentally by getting adequate sleep, eating healthy, and exercising, which can boost your motivation to stay sober. By taking care of yourself, you have better control of your stress, worry, and depression—all of which can act as triggers for substance abuse.
9# Value Your Achievements:
Recognizing your achievements, no matter how big or small, will keep you motivated throughout your recovery process. You will also stay committed to your sobriety when you acknowledge your milestones, like staying sober for a specific time or reaching a personal goal. Above all, remember to live each day as it comes and to remain present. Do not be concerned about the past or future.
How to Stay Sober During the Holidays
For a lot of you, the holidays are a time of joy and tranquility during which you fill your memories with joyful and memorable moments. However, the reality frequently looks very different, especially for those in recovery from alcohol or drug addiction. The expectations of the holidays quickly mount stress, making it a challenging time of year to maintain sobriety. As we all know, holidays are a time for relaxation which means lots of drinks.
Family members frequently want you to put in time, effort, and patience to make the holidays ideal. With all the alcohol consumed around the holidays, this may be too much for someone attempting to stay sober. Here are some suggestions on how to stay sober during the holidays:
I. Make Plans to Protect Your Sobriety and Have an Escape Plan:
Although it should go without saying, make a plan. Some people are going to offer you a drink at holiday-themed parties and family get-togethers, and they might be shocked if you decline. Holiday-themed parties and get-togethers are frequently loaded with alcohol. Prepare in advance for awkward circumstances and stressful settings. Here are some things your plans should involve:
- Attend a Twelve-Step meeting beforehand, or invite a sober friend to come along
- Make preparations to meet up with your sponsor or converse on the phone
- Obtain a ride on your own or with a member of your support group.
- Avoid unpleasant people and stressful situations.
- Get ready to decline booze and other substances with grace, you could bring a non-alcoholic drink with you and keep it with you.
- Make a backup plan in case you get triggered.
II. Want to Abstain from Alcohol? Continue Being Helpful.
Look for any chance to help others if you want to maintain sobriety throughout the holidays. Attend a meeting and introduce yourself to a new person; help at a homeless shelter by serving food; or visit an elderly neighbor or loved one. Give back, pay it forward, and help in a million different ways. Every chance you get to do so moves you closer to letting go of fear, self-pity, and bitterness.
Empathy arises when you seize the chance to relate to people, to recognize, appreciate, and value their experience. You start to see all the gifts your life already has, and that you exist outside of yourself. That is as humane and as recuperative as it gets.
III. Practice Self-Care
Throughout the holidays, take care of yourself. You deserve it. A healthy diet, moderate exercise, and restorative sleep will help you feel better physically and emotionally. You can also nourish your spirit by spending time privately and connecting with the people you love. No matter how busy you are, set aside some quiet time each day for meditation and relaxation. Remember that you matter, and your mental health is important.
IV. Certain Traps and Triggers are Optional.
Remember in the first point, I mentioned avoiding difficult people and certain situations. You could steer clear of Aunt Christy if questions you about rehab. Uncle John should be avoided if he tries to mix you a stiff drink. If the true purpose of the office New Year’s celebration is to indulge in alcohol or other drugs, either show up for a little while or skip it altogether.
In these situations, it is not practical to declare, “I can soldier through it” Or “What’s the worst that can happen.” I take it that we learn this lesson from Step One of the Twelve Steps? that we lack the authority. Therefore, why place yourself in a situation where you have to “push through” a maze of triggers for relapses? As always, prioritizing your recovery and remaining sober should always come first.
Conclusion
As I said at the beginning of this article, sobriety is a journey, failures are frequent and everyone’s path is different. Using a wide range of successful tactics is the greatest course of action for your alcohol or drug abuse recovery. Never forget to take care of yourself, look for supportive connections, and think about getting help from a therapist. Remember it is possible to change, as long as you are intentional about it. Create a support network and make use of it! Reaching out to people may help rekindle your motivation, but if you do not ask for help when you need it, they will not be able to provide it.
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