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10 Tips to Stay Sober

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Originally Posted On: 10 Tips to Stay Sober – Recovery News Now

 

Recovering from substance use disorder (SUD) is a long, often difficult journey. Although getting sober is an achievement that must be celebrated, staying sober is a way of life that requires a great deal of effort and commitment. And the only thing more difficult than getting sober is staying sober. Substance use disorder is a chronic relapsing disease. Hence, most people who complete an addiction recovery program have experienced at least one relapse along the way. But this does not mean that long-term sobriety is impossible. So here are some steps to help you stay sober on your recovery journey.

  • Identify and Manage Triggers

Identifying the triggers that compel you to abuse your substance of choice is a great step towards staying sober. And therefore, most addiction treatment programs offer psychotherapy such as cognitive-behavioral therapy (CBT) to help identify and work around the triggers to improve the chances of long-term recovery. These triggers could include people, places, or even circumstances such as past trauma.

Once the triggers are identified, taking steps to manage or address them can help you make positive changes in your life. To do this, you will need to learn healthier coping strategies that do not involve alcohol or drugs. Continuing with therapies and counseling after a rehab program helps enforce the skills you learn during rehab and address any triggers that may arise in your life.

  • Learn to Recognize the Signs of Relapse

Since relapse is an expected part of recovery and is not an indication of failure, familiarizing yourself with the warning signs of an impending relapse can help you better avoid a slip-up or a full-blown relapse.

Some of the common warning signs of relapse are:

  • Behaving or thinking irrationally.
  • Seeking people or places where alcohol or drugs are easily accessible.
  • Believing that the return to substance use will soothe pain or help manage stress.
  • Glorifying the good old days where you abused substances.
  • No longer participating in support groups and other programs that help you stay sober.

 

  • Create a New Routine

The abuse of alcohol or drugs may have taken up a considerable part of your daily life in the past. So, it’s important to create a new routine and avoid old habits to help improve your chances of long-term sobriety. In addition, it can also be helpful to fill in your time by re-engaging with or discovering new hobbies or interests such as:

  • Joining sports clubs
  • Volunteering
  • Cooking or baking
  • Journaling

Remember, keeping your mind active and occupied can keep boredom at bay. Boredom is a common complaint among many people in recovery, and while it may appear harmless, it can threaten recovery by causing a relapse.

  • Create a Structure and Follow Through

In addition to establishing new routines, you should also create a schedule to help restructure your life through recovery. As irresponsible and impulsive behaviors characterize addiction, drawing up a schedule can help you thrive as you embrace your new, sober life. This structure could be achieved through simple steps such as creating a timetable or planning your weekend. However, it’s also important to go easy on yourself if you miss a scheduled event. Although following a schedule can bring structure to your life, feeling disappointed about failing to meet your scheduled task can be a trigger to some.

  • Practice Healthy Living

Long-term alcohol or drug use may have caused various negative health complications, both physical and mental. Thus, practicing healthy living can help reverse some of the damages done to the body. In addition, it can also help improve your mental wellbeing and quality of life.

Some healthy living practices include:

  • Eating healthy
  • Regular exercise
  • Getting good quality sleep
  • Practicing yoga or meditation for relaxation

 

  • Manage Your Stress

Life can bring on many stressors that can make returning to alcohol or drugs very tempting. These can include job stress, family problems, or everyday struggles. Thus, it’s imperative to learn to manage stressful situations to reduce the risk of relapse. Stress is a natural and unavoidable part of life, but it’s how we react and deal with these situations that make a difference.

Some proven stress-management strategies include:

  • Exercising regularly
  • Deep breathing exercises
  • Practicing mindfulness
  • Finding the time to relax

 

  • Clean Up Your Finances

Substance abuse can result in financial problems, such as debt or unemployment. Having such financial issues dragging you down can increase stress and, in turn, trigger a relapse. So, cleaning up your finances and paying off your debts can help you focus better on recovery. This could be achieved by educating yourself about your financial situation and creating a budget to follow. In addition, seeking employment and having a stable income can also help build up your confidence and reduce some of the stressors of your financial situation.

  • Building Healthy Relationships

Establishing healthy relationships is key to staying sober in the long run. Cultivating healthy relationships can also promote a positive environment for you to heal. Thus, take the time to repair relationships that may have been estranged due to your addiction. It can also be refreshing to go out and meet new people that exude positivity.

  • Engage In Support Groups

In addition to repairing familial relationships, it can also be helpful to connect with people who are on the same journey as you. Engaging in local 12-step programs like Narcotics Anonymous (NA) or Alcoholics Anonymous (AA) can provide you with a sense of community and a reliable support structure. If you do not prefer group meetings, you can consider SMART recovery programs. These programs can help motivate your sobriety.

  • Celebrate Milestones

Since recovery is a long, ongoing process, celebrating small milestones can help track progress and keep you motivated for the long journey ahead. You can do this by treating yourself to some fancy dinner or even buying something that has been in your mind lately. Including your family and friends in the celebration can also be a great idea so that they too can see your strength and perseverance and support you to stay committed.

Overcoming an addiction to alcohol or drugs is no easy task. But following these simple tips and seeking out appropriate professional support can help you through the long haul.

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