Sobriety Strategies: 13 Tips for Staying Sober

how to get sober from alcohol on your own

Inpatient or residential treatment can be beneficial for patients with more severe problems, including co-occurring disorders. Patients who do not receive additional treatment following detox may have a higher chance of  relapse. A chaotic or disorganized lifestyle can affect your recovery.

Handling setbacks in your recovery

A mental health professional can help you cope with some of the challenges you’ll face on your path to sobriety. 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. Lasting recovery requires lasting effort, but relapse is not failure or weakness; it takes more than willpower to maintain sobriety. This article discusses the meaning of sobriety and arms you with information and strategies to smooth—and stay on—your path to wellness. “Just get a sparkling water, put a lime in it, and have fun,” he says. Even if you’ve only been sober for 1 day, there’s someone who can use your guidance that is at day 0.

Alcohol-Related Health Problems

NIAAA’s website is full of practical research and science-based methods to help you stop drinking. The NIAAA tells you the mathematical difference between drinking in moderation, binge drinking, and heavy alcohol use. suicidal behavior We’re a ticking time bomb, and with each passing hour and sip of alcohol, the timer gets closer to zero. When operating on fear alone, the focus is on avoiding the consequences rather than maximizing the benefits.

Alcohol Addiction Treatment

In January 2020, more than 6 million people reportedly participated in Dry January, a campaign to reduce alcohol consumption organized by Alcohol Change UK. Follow-up research suggested that most tended to drink in healthier amounts afterward. Express your concerns in a caring way and encourage your friend or family member to get help. Try to remain neutral and don’t argue, lecture, accuse, or threaten. It’s much easier to avoid drinking if you don’t keep temptations around.

Do I Need Help With My Addiction?

how to get sober from alcohol on your own

You walk out of that meeting with a sick, sinking feeling. Some people would use this as an excuse to never go back to meetings. “Try doing a ‘dry’ month like Dry January, Go Dry for July or Sober October,” says Moore.

Practice healthy living

Join our supportive sober community where each day becomes a step towards personal growth and lasting positive change. Your medical provider may recommend at-home detoxification if it is estimated that you would experience no to mild withdrawal symptoms. Unhealthy substance use can take a significant toll on your physical and emotional wellbeing. Now that you are sober, practice self-care and follow healthy living habits. If you are sober, but follow the same routine without making any changes in your life, it is easier to slip into old habits and behaviors.

In addition to being able to recognize them, it’s important to know when to seek help. American Addiction Centers (AAC) is committed to delivering original, truthful, accurate, unbiased, and medically current information. We strive to create content that is clear, concise, and easy to understand.

However, once you stop drinking, you realize that others don’t really seem to get what they want out of it either. Fortunately, many meetings continue after the session is over. Some members may call it the “meeting after the meeting” or the “meeting in the parking lot.” After the meeting, you should be able to find one or more people you can share with one on one. In having these after-meeting conversations, you may make new connections, new friends, and you may find where and when the right meetings are for you. The urge to drink will inevitably come—so make a plan for it. Remind yourself of why you want to cut back, talk to a friend about it and distract yourself with a hobby or exercise, the NIAAA suggests.

Staying sober requires a person to analyze the reasons why they were using the substance, identify their personal triggers for relapse, and avoid falling into a pattern of use again. Early sobriety may come with feelings of fatigue and the stress of dealing with challenges (people, places, and things that stimulate the urge to use). It’s impossible to know how you’ll react and how your life will change when getting and staying sober. Getting sober may seem difficult, but there are strategies you can use to get and maintain sobriety. Some are structured in programs, such as the 12-step approach used by Alcoholics Anonymous and similar addiction recovery programs. A therapist can help you learn new coping skills, develop new thinking patterns, and address any co-occurring mental health conditions that may make recovery more difficult.

  1. Avoiding relapse is as easy as not putting a drink or drug in your hand.
  2. If it’s all you’ve known and you give it up out of fear, your desire for familiarity will win in the long run.
  3. With the help of a medical professional, medications and devices can help patients deal with withdrawal symptoms during detox.
  4. If someone with a BAC level of 0.08 stops drinking, it will take roughly 6 hours for them to sober up.

Fortunately, there aren’t any alcohol withdrawal symptoms that are life-threatening or even need medical supervision. ”, know that an addiction treatment center can identify the severity of your substance misuse, develop a personalized treatment plan, and get you on the road to recovery safely. There are many different types of rehabs for treatment of substance abuse. Rehabs will address the questions of how to get sober and how to stay sober. Rehab can last anywhere from a few days to several months. Long-term rehab programs of at least three months are the most successful.

However, many factors, such as a person’s sex, medication use, and health, can affect intoxication and cause BAC to rise quicker and fall slower. If someone with a BAC level of 0.08 stops drinking, it will take roughly 6 hours for them to sober up. Learn more about the short- and long-term effects of drinking alcohol. Late symptoms begin between two and four days after the last drink, and they usually include changes in heart rate, breathing and blood pressure. Serious symptoms caused by delirium tremens include hallucination and seizure.

The path to sobriety isn’t an easy one, but these steps can help you get on the right track so that you can work toward your goal of quitting drinking for good. You may even find that your family pressures you to drink. If you have asserted yourself to your family choosing a drug rehab addiction program that you do not choose to drink, that should be the end of it. Family is a flexible term that does not have to be your blood relatives. You don’t have to leave the house to get support from other people who understand and respect what you’re trying to do.

However, you do not have to work the 12 steps to fix your past mistakes. In many cases, there is nothing to do other than let time pass while you work to build a better life for yourself. Alcohol and drug addiction is a health condition and not a moral failing.

how to get sober from alcohol on your own

If you’re sweating, place a cold towel on your forehead or on the back of your neck. Prepare a playlist of your favorite songs or movies to pass the time. Design for Recovery provides structured sober living in Los Angeles, California. These strategies can be used to help cope with difficult emotions and situations without turning to alcohol. Knowing relapse signs can help you recognize your risk of relapse, and they may include a return to addictive thinking patterns and compulsive behaviors. For example, you may have developed a co-dependent relationship, or a family member, friend, or employer may have been enabling you without even knowing it.

how to get sober from alcohol on your own

I usually go for a Coke because it’s so universal, but anything carbonated puts me in party mode now. Or try a destination’s go-to refreshment, like mint tea in Morocco or lingonberry juice in Scandinavia, if they serve it till late. Kyle added that she’s “dropped enough splits and whipped enough ponytails” in her day to have moved on from drinking, though she “may still drop a split here and there” while sober. As Bravoholics may recall, on the Season 13 premiere of The Real Housewives of Beverly Hills in October 2023, Kyle opened up about why she decided to cut alcohol out of her life. “It’s been seven-and-a-half months now that I have not had one drop of alcohol,” she said. “I just really felt like alcohol wasn’t serving me. I wanted to do whatever it took to make me feel better physically and spiritually.”

Developing a sobriety plan that suits your needs and lifestyle is crucial to remaining sober. Consult with a healthcare professional or addiction specialist to ensure your plan is comprehensive and consider seeking more mental health resources if necessary. Remember, it’s not just about quitting alcohol; it’s about building a fulfilling, alcohol-free life. Alcohol addiction, also known as alcoholism or Alcohol Use Disorder (AUD), is a chronic disease characterized by an inability to stop or control alcohol use despite its negative effects. Are you or a loved one grappling with alcohol addiction and unsure of how to start the journey to sobriety?

Lastly, treatment can provide you with counseling and sessions that can help prepare you for a life without alcohol. I remember the physical symptoms of my alcoholism very well. More painful than the physical was the emotional and spiritual pain. You know you can’t drink like this forever, but you don’t know how to stop. The decision about how to get sober is yours, but there are several approaches that work best.

It may also imply that groups and institutions have shunned them—their resistance to change and giving up drinking led to the burning of many bridges. If you drink to ease the pain of loneliness, then make a conscious effort to connect with others. Alcoholics Anonymous cautions its members not to get too hungry, angry, lonely or tired—all of which can make you more vulnerable to the urge to drink. Find activities that are mentally and emotionally nourishing and bring you joy, and identify ways to connect socially with friends, says Witkiewitz. If you turn to alcohol to ease anxiety, try exercise as a healthy alternative.

In some cases, alcohol addiction may coexist with drug abuse, further complicating the situation and contributing to substance abuse issues, including substance use disorder. If you’re having the thought that you want to get sober and want to know how to get clean, there’s how much does the average american spend on alcohol probably already an underlying motivation. Drinking alcohol can create problems in every area of life, including your physical health, mental health, social life, work-life, and overall wellbeing. Make a list of the ways drinking has negatively impacted your life.

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