How To Stay Sober After Recovering From Alcoholism
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You’ve done it. You’ve finally quit alcohol, and it wasn’t easy to get there. But now what? How do you stay sober and not lose all that hard work you just did? Let’s unpack what it means to stay sober, and how we can do so after recovering from alcoholism.
“Staying sober” means we completely abstain from alcohol or drugs, but it also means we strive to be a healthier version of ourselves by prioritizing our health and avoiding situations where we may be tempted to drink.
The time it takes for us to become sober varies, but it can take years in some cases. There are four broad stages in the recovery process:
These steps aren’t always easy to follow. In fact, around 60% of those recovering from alcohol use disorder (AUD) relapse after only 6 months of sobriety, and one study reports that up to 85% of those in recovery relapse at some point. Don’t let these numbers frighten you, though. It is possible to stay sober, but it’s a process.
So what can we do to stay sober? The first thing we need to know about staying sober is how to prevent relapse.
The first thing to remember about relapse is that it is very common. Another thing to remember is that it has a formula, and knowing the formula can help us stop a relapse in its tracks before it gets out of control. Let’s unpack it a bit more!
A relapse doesn’t happen overnight. Relapses may be brewing for weeks or even months, and they typically involve a chain of events:
The key takeaway here is to spot a potential relapse early. If we’re tired, stressed, and overwhelmed every day, we may be headed for trouble.
The key to avoiding relapse is implementing tangible steps and habits into our lifestyle. Luckily, we have a few right here to share:
For even more tips on how to stay sober, check out our blog about staying sober long term.
Let’s say we’ve done these tips; we’re feeling great; we’ve got a handle on it. But what if our family or loved ones don’t approve?
Don’t worry, you don’t have to disown your whole family and move to the top of a mountain somewhere (unless you really want to — we won’t stop you!). Let’s explore some things you can say or do when put on the spot, so you’ll be prepared when those situations that come up.
We can say, “Maybe later, I’ve got plans at home.” You don’t have to actually join them later, but hopefully, it will get them off your back.
We can say, “I don’t anymore. I’m really enjoying this club soda right now!”
We can say, “I don’t drink anymore, and one sip is out of the question. But I’m happy to toast a sparkling cider instead.”
We can say, “I’d rather go to the museum or the park. If you’re up for that, let me know.”
We can say, “I’m focused on the here and now, and right now, I don’t miss it.”
The bottom line is to practice what you might say to people so it comes automatically. And, unfortunately, if it gets to the point where family or friends continue to disrespect your sobriety and pressure you, it may be time to cut some ties. Your health comes first.
Now that we’ve dealt with family and friends, let’s deal with another obstacle: cravings. Those pesky cravings may be the hardest thing to overcome during recovery, but luckily there are ways we can handle them.
Let’s explore some healthy ways we can tackle those pesky cravings and stay strong in our recovery process.
Wait 20 minutes. Some health research suggests that if we have a food craving and wait 20 minutes, our craving will dissipate, and we can apply that same principle to alcohol. Do some laundry, chop some onions, check your email, go do yoga – whatever it takes to distract yourself for 20 minutes — and you may forget all about your craving. For more information about alcohol cravings, check out our blog “How Urge Surfing Can Help You Overcome Alcohol Cravings.”
Journal it out. Writing about habits and cravings can help get the thoughts out of our head. Expressive writing in general is a therapeutic way to address your cravings and try to pinpoint why you crave them.
Practice mindfulness and meditation. Mindfulness and meditation help reduce stress, which often causes cravings. They also help us control our thoughts and behaviors, which can help control urges to drink in the future.
Consider medication. Some medications help us control alcohol cravings. For more information about this, check out our blog “How To Stop Alcohol Cravings.”
Of course, there are more ways we can tackle alcohol cravings, and there is no “one way” that will work for everyone, so we need to try different techniques and find what works for us. Remember, nothing lasts forever — including cravings — so if you’re feeling uncomfortable, just remember that you’ll feel better soon. And you’ll be glad you put in the work, because now you can benefit from everything that being sober has to offer.
Living our new booze-free life comes with countless benefits, from physical health to mental health:
But that’s just the beginning! We’re opening ourselves up to more meaningful experiences in every aspect of our life. Not to mention there’s a whole world of sober activities just waiting for us.
If you’re unsure of what to do that doesn’t involve booze, try some of these sober activities:
All of these activities will help you not only avoid alcohol but also build meaningful connections and add variety to your life. You’ll be surprised by how much there is to do and enjoy without booze.
Being sober doesn’t just happen. It isn’t a finish line we cross once and celebrate. It’s a commitment. It requires us to wake up every day and choose this lifestyle. Think of it like a marriage — we make a vow and choose it day after day, and we’re excited by the future it holds. Being sober is a vow we make to ourselves, something we choose for ourselves day after day, and we should be excited about the new, beautiful life we have in store for us. And if times get tough, and you feel like the discomfort is unbearable, remember the old saying, “This too shall pass,” and take your journey one day at a time.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Reframe supports you in reducing alcohol consumption and enhancing your well-being.