How to Stay Sober? 12 Simple Tips for Your Recovery Journey

The challenges of your journey toward sobriety are abundant: cravings, temptations, relapses, you name it. However, there are a lot of valuable strategies that you can implement to support your sobriety. This article will walk you through 12 simple tips you can practice to help you stay sober and overcome alcohol addiction.

What is sobriety?

Sobriety means being free from the influence of alcohol. It is often associated with total abstinence. Although never consuming alcohol again is the ultimate goal, other aspects are also part of the process of becoming sober. Therefore, sobriety is not only about quitting alcohol, but it also involves personal growth, self-awareness, and a commitment to a healthier life.

To stay sober, you need to be disciplined enough to stick to your sobriety plan and be perseverant to maintain it. However, you must be aware that your journey will not be without challenges. Alcohol relapses are very common and occur in up to 80% of people who have achieved long-term sobriety. So, to stay sober, you must be resilient!

Understanding the Importance of Staying Sober

Quitting alcohol for good and staying sober has undoubted effects on your well-being. Being sober can enhance your physician's health, mental health, social relationships, and overall quality of life. Let’s dive deep into each of these benefits:

12 Tips for Staying Sober

Staying sober can be challenging for most people. It often requires a lot of dedication, support, and willpower. Navigating through potential alcohol relapses and temptations is a difficult task. However, several resources are available to aid you in your journey. Furthermore, following some simple tips could be the perfect complement to help you stay on track and committed to sobriety.

Know your triggers

Identifying your triggers is crucial to prevent potential relapses. Triggers can be emotions, places, people, and situations that result in alcohol cravings. If you can recognize them, it makes it easy for you to find ways to avoid them.

Avoid HALT (Hungry, Angry, Lonely, Tired)

The H.A.L.T. acronym stands for Hungry, Angry, Lonely, and Tired. These four states can significantly increase your risk of relapse. By recognizing and addressing these conditions, you can maintain your sobriety more effectively. This is a simple but effective tip: if you start getting hungry, grab something to eat; if you find yourself angry, reach out to someone to talk about it; if you feel lonely, attend an AA meeting; if you are tired, take a good nap. 

Know your limits and set boundaries

Some people may feel comfortable while attending social events where lots of alcoholic beverages are served, while others may start getting anxious thinking about the family toast on Christmas. A good piece of advice is to reflect on what your limits are regarding alcohol to set boundaries and avoid finding yourself overwhelmed.

Identify relapse warning signs

Relapses are a common part of the recovery journey; some experts even consider them normal. However, this doesn’t mean we must wait patiently for them to occur. Several relapse warning signs can alert you or your loved ones about potential relapses:

• Neglecting self-care

• Behavioral changes

• Romanticizing past drinking

• Reconnecting with old drinking buddies

• Increased stress and anxiety

• Frequent cravings

• Skipping support meetings

If you spot any of these signs on yourself or others, please seek immediate help.

Focus on one day at a time

Reaching your ultimate goal of complete abstinence may seem like an impossible task at the beginning. It is a challenging path and requires a life-long commitment. However, focusing on one day at a time can relieve that pressure from your shoulders. Forget about the burden of reaching that 10-year sobriety milestone and dedicate your efforts to remaining sober today. Remember, you can only stay sober for a month if you have been sober for a day. 

Manage your cravings and… try a mocktail

Cravings are a huge challenge during the recovery process. When experiencing a craving, it is often useful to do something else to keep your mind busy. Journaling is the practice of writing down your emotions and gratitude. This can keep you from thinking about your cravings. Another helpful tip to manage your cravings is to replace them with an inoffensive drink like a mocktail.

Find a support group to attend

Most support groups like AA follow a 12-step program to help their members overcome their addiction. Other support groups like SMART Recovery use self-empowering and self-reliance to maintain their motivation and cope with urges. Whatever support group you choose to attend, rest assured that they are helpful and have proven to improve recovery outcomes. For example, a recent study found that enrolling in AA is more effective than cognitive-behavioral therapy (CBT) for increasing abstinence.

Learn how to manage stress and anxiety.

Stress and anxiety are part of our daily life. However, for recovering alcoholics, the levels of stress and anxiety may be higher. You must start developing certain coping mechanisms to keep your stress and anxiety levels in check. Some helpful activities to help you take care of your mental health are:

• Exercise
• Yoga
• Outdoor activities
• Mindfulness exercises
• Guided meditation
• Breathing exercises

Avoid old routines and habits

The popular quote, “Insanity is doing the same thing over and over and expecting different results.” actually applies to your recovery journey. You can quit alcohol, but if you hang out with the same drinking buddies, attend the same settings, and keep your bad habits, it becomes challenging not to relapse. Try to avoid the same habits and routines you had when you were drinking and replace them with healthy ones. Reading a book instead of partying in a club or jogging after office hours instead of hanging out in a bar may be good ideas. 

Use your support network

Sometimes, having a strong support network can be a lifesaver. Having a list of 5 or 10 people you can reach out to immediately can come in handy when the cravings are kicking in. Your source of support is your family, friends, AA sponsor, or all of them. The important thing is that you ask for their help whenever you feel tempted to drink despite having a stressful day or the need to talk about your feelings. Somedays, you may feel like you are having a rough time staying sober, and those are the days when you need to contact your support system.

Keep track of your milestones and celebrate them

Choosing to quit alcohol is a huge deal. You are committing to a better life for yourself and the people you care about, and that should be celebrated. Throughout your journey, you will find several milestones along the way. For example, AA even gives you a bronze coin when you hit your one-year mark. Celebrating your milestones and progress, even if they are small, can help you stay motivated, focused, and, most importantly, sober.

Get Help

As challenging as things may seem, remember you are not alone in your journey toward sobriety. Sometimes, your triggers may seem unavoidable, your stress levels overwhelming, and your cravings unbearable. If you experience this, please do not hesitate to seek professional help. Healthcare providers are more than qualified to provide you with the appropriate therapies to keep you sober.

Conclusion

Staying sober can be challenging but is certainly achievable with the right strategies. You can stay motivated and focused on your goals by understanding the importance of sobriety and implementing practical tips like identifying triggers, managing stress, and leveraging support networks. Remember, resilience and perseverance are key. Celebrate your progress, and don't hesitate to seek help when needed. 

If you find yourself struggling to stay sober, Better Addiction Care is here to help. Our helpline is 24/7 at (800) 429-7690. We are committed to helping you on your journey towards a healthier, sober life.