How To Stay Sober From Alcohol

Our Guide To Recovery and Staying Sober
With Tips, Techniques and Behavioural Change Ideas

(Download This Guide On How To Stay Sober as a PDF  >>)

Almost all treatment providers (NHS, charities, private rehabs, therapists and counsellors) can help people form a relapse prevention plan, many of which work well and are very successful.

At Detox Today, we prefer to use the term “Recovery Plan” rather than ‘Relapse Prevention’, simply because it’s more positive and progressive – especially when the correct recovery plan is implemented.

Although relapse happens, it’s important to recognise that relapse begins with behaviours that precede the first drink: falling into old habits, letting conflicts ruin our day, engaging in counter-productive activities, not managing stress or anxiety and complacency. Even if someone returns to drinking, it’s all about getting back on track and forwards. Aiming for growth is where the real recovery lies.

Watch Our Home Alcohol Detox Guide Video >>

Alcohol, Happy Brain Chemicals and Feelings

To make real change and get into real recovery and maintain it, starts with not drinking. Simple as it sounds, stopping drinking is never easy but it’s relatively straightforward with the correct medication and support. Then, the sobriety journey begins in ernest.

People essentially drink to change how they feel, and alcohol works really well in this regard.

Drinking alcohol releases ‘happy’ chemicals, specifically endorphins and dopamine. Endorphins and dopamine take away anxiety, make us feel relaxed physically and mentally, negate social anxiety, improve mood and help us to decompress. Over time, dependent drinkers rely more and more on these happy chemicals and have to consume increased quantities to get the same effect, which increases tolerance. The more we have to drink to get the same effect, the more damage it does – both mentally and physically, never mind socially.

“In order to stay sober, we must essentially change how we feel without using alcohol. This is the key to sobriety: how to feel good without reaching for a bottle.”

Elevating our mood, adopting practical behaviours and habits, dealing with negative emotions like anger or frustration, and understanding core beliefs about ourselves (which are usually set in childhood or by a traumatic event) can all help to contribute to success. In altering conditional beliefs (e.g. If I people-please, people will like me; or, if I’m perfect then I can’t be faulty) and recognising thoughts aren’t facts help cope with urges. This helps us to gain confidence and resilience when we understand the relationships we have with ourselves, others, and our future.

People whose lives improve, live within their own good values, work towards goals and feel content don’t need to drink to change how they feel. Cessation of drinking should be the number one priority if you have alcohol use disorder (AUD) which is the umbrella term for binge drinking, dependent drinking, alcohol addiction and alcoholism.

Why People Drink Addictively

Not all addicts are the same and neither are all addictions. People drink alcohol for a variety of reasons and use it as a coping tool for all kinds of purposes. Almost always, people drink to change how they feel. Some drink to calm their mind. Some use it to overcome trauma, some for loss or grief, and others simply drink because it’s become habitual and drinking has just become a way of life. Some just find themselves hooked on alcohol by pushing the envelope too far and find it hard not to drink – they’ve developed a dependence on it. In addition, dependent drinking over time causes problems in relationships, careers, health and other aspects of life, and this can compound low mood or negative thoughts and then lead to more drinking. In effect, drinking to overcome the problems caused by drinking.

How To Stay Sober

There are rehab clinics, alcohol detox units, hospital wings for addiction, online and telephone helplines, many types and modalities of therapy and counselling, mutual aid groups like Alcoholics Anonymous and SMART Recovery, various medications, and an unlimited array of well-being pursuits to help people overcome alcohol. But what’s the best recovery plan and way to stay sober?

Behavioural Change

The key to staying sober in early recovery is behavioural change and psychological change can and will happen when healthy habits are adopted.

From a therapeutic point of view, the question any treatment professional should ask is not “What is going to be different?” in order to stay sober. But, rather, the question should be: “What are you going to do differently?”

Psychological Change

Keep doing the same things and we’ll get the same results. And, psychologically, it’s correct. When it comes to changing how or what we think, it’s very difficult to change our thinking quickly. Patterns of thinking, core beliefs, conditional beliefs, ways of thinking, rumination, automatic thinking and any other style of cognition is difficult to change quickly, especially deep-rooted beliefs we acquire as children and teenagers or through trauma – people tend to take these into adulthood and believe them for the rest of their lives unless they receive effective therapy.

“If You Always Do What You’ve Always Done,

You Always Get What You’ve Always Gotten”

Of course, we can change our beliefs and thoughts about ourselves, our relationship to others, the world and our futures, but it doesn’t happen overnight.

So, changing how we think isn’t always the most effective short-term addiction sobriety strategy. Of course, we need to work on our thoughts about ourselves in recovery, but this can take time.

How To Change How We Feel

So, what about feelings? Can we change how we feel instantly? Well, when it comes to emotions this can be very difficult. If we could change how we feel overnight, we could just all make ourselves happy and content and the world would be a utopia, right?

Have you ever suddenly made yourself happy when you have a low mood? Or went from sad to elated instantly when you have addiction or depression, or changed fear into courage when you’ve suffered anxiety for a long time?

If you have managed to change how you feel suddenly, then well done. As almost no one can sustainably change their emotions in a short period, unless there’s been a huge revelation or sudden upheaval. This rarely happens to problem drinkers.

 

The Solution Is Action Because We Can Change Behaviours Instantly

So, based on what we’ve discussed so far, we can’t change how we think quickly. And we can’t change how we feel quickly. But we can over time. But time isn’t necessarily something people who have just stopped drinking have. To stay sober, things do have to change.

So, the answer to maintaining sobriety – especially in early recovery – is behavioural change. Because we can change behaviours instantly.

Psychotherapy – various modalities of it – has shown that if we change behaviours over any given period, we will change how we feel and can change what and how we think.

In addition, 12-Step Therapy and SMART Recovery is all about action. About doing things. Changing habits. And we can learn new habits, but only by doing. It’s how most people learn in childhood, copying the behaviours of others. And addiction recovery is no different.

We can’t wish ourselves sober any more than we can wish more money in our pockets. It doesn’t work. Good intentions, determination and resilience are all great factors and traits to have but they’re not enough to get and stay sober.

If we change behaviours, and these don’t have to be dramatic things, then we start to get well. It’s so simplistic (but almost no one talks about it or discusses it in the addiction treatment world, it beggars belief).

Behavioural Change + Structured Therapy = Success

Most therapists will try to alter thoughts and feelings during therapy sessions – it’s what they’ve been trained to do. And it does work over time. Therapy takes time. From our experience, addressing thoughts and feelings is useful. Of course, it is, to get a handle on maladaptive thinking and to gain new perspectives, but for those in early recovery or who have just detoxed, gaining coping skills and DOING things differently is where most success happens in early recovery.  This is especially true for people with trauma or complex comorbidity – that is, an addiction plus another health or mental health condition – Once people have some sobriety time and have gained some resilience, then it may be time to look at the past and deal with any historical issues or trauma.

But first, let’s gain day-to-day coping skills in order not to drink, a day at a time. Whatever it takes not to pick up that first drink and get to bed sober.

We must change behaviours and put in action.

If we change behaviours and keep plugging away then new neural pathways will be carved. We’ll react differently when stressed or anxious or angry. We learn new ways to live. Reactions to urge to drink will change. Instead of battling the thought of not drinking, finding another coping mechanism like slow breathing, distraction or phoning someone in recovery will break that urge to drink.

Behaviours Behaviours Behaviours

If we keep changing our behaviour, we will change our thoughts and feelings.

And if those behaviours are good for us, then our mood will lift and then our thoughts about ourselves, our relationships to other people, the world and the future will change. And that is recovery.

Not buying alcohol is a behaviour. Avoiding pubs and alcohol aisles in supermarkets is a behaviour. Calling someone who’s sober and talking about feelings is a behaviour. Attending AA meetings, meditating, watching positive psychology YouTubes, reading self-help books, walks in nature, progressive muscle relaxations, listening to podcasts, cooking and eating healthy foods, having naps – they are all behaviours. Exercising, drawing, taking the dog for a walk, and volunteering somewhere. All behaviours.

And this doesn’t just apply to addiction. Behavioural therapy is part of the treatment for almost all types of depression, anxieties and phobias.

How Short-term Behavioural Change Leads to Long-Term Recovery

Sobriety extends beyond abstaining from substance use; it involves a comprehensive lifestyle overhaul that fosters long-term recovery. Behavioural change is key in this process, and these changes are essential in breaking the cycle of addiction and paving the way for a fulfilling, alcohol-free existence.

Addressing both the physical and psychological aspects of addiction is essential. Physical aspects may include detoxification and dealing with withdrawal symptoms. In contrast, psychological aspects involve understanding the root causes of addiction, such as trauma or mental health issues – but usually only once we have gained daily coping skills.

Various therapies play a significant role here, including Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT). Support groups such as Alcoholics Anonymous and SMART Recovery can provide a sense of community and understanding, as well as structured therapy programmes.

Our List of Healthy Behaviours To Stay Sober

The concept of ‘natural highs’ refers to activities and experiences that produce feelings of joy and fulfilment without substance use. Examples include physical activity, creative arts and meaningful social interactions. These natural highs can effectively replace the temporary and harmful euphoria sought through alcohol. They replace the endorphins and dopamine that alcohol temporarily provides.

Here is a list of some possible behaviours or actions that people can take to help them in early recovery, and we’ve put them into categories to help you form your own recovery plan. If you need help forming one, please don’t hesitate to get in touch.

Behavioural Techniques (and some cognitive ones)

1. Behavioural Activation: Engaging in activities that are aligned with our values and interests to combat depression.
2. Goal Setting: Setting and working towards personal goals.
3. Time Management: Organising and planning how to divide time between specific activities.
4. Habit Tracking: Monitoring and modifying daily habits.
5. Positive Reinforcement: Rewarding oneself for completing tasks or achieving goals.

Behavioural activation focuses on engaging in activities that bring joy and satisfaction, which is essential in combating depression, a common cause and challenge during recovery. This approach encourages people to systematically increase their involvement in positive and rewarding activities to improve mood and reduce depressive symptoms. By identifying and participating in these activities, people can shift their attention away from alcohol and towards more fulfilling pursuits.

Goal setting is one of the best techniques in recovery, providing clear direction and a sense of purpose. Setting achievable goals helps people to focus on what they wish to accomplish, breaking down the recovery journey into manageable steps. Goals can range from short-term objectives, such as attending a weekly support group meeting, to long-term aspirations like rebuilding social relationships or pursuing a new career path. Other goals include physical, family, leisure and health.

“Goal setting is one of the best techniques in recovery, providing clear direction and a sense of purpose.”

Time management and habit tracking are great when establishing a new, healthy routine. Effective time management allows for a structured day, reducing idle time that could lead to cravings or relapse. Habit tracking, on the other hand, helps people to monitor their progress in adopting new, healthier habits and abandoning old, destructive ones. This self-monitoring reinforces positive behaviour changes.

Positive reinforcement plays a crucial role in encouraging sobriety and rewarding progress. This involves recognising and rewarding ourselves for each milestone reached in the recovery process. Rewards can be as simple as a favourite meal for a week of sobriety or a small gift for attending therapy sessions regularly. Positive reinforcement not only boosts morale but also strengthens the commitment to sobriety and behavioural change, making recovery a more enjoyable and rewarding experience.

Physical Activities

1. Exercise: Regular physical activity such as jogging, swimming, cycling or strength training.
2. Yoga: Combines physical postures, breathing exercises and meditation.
3. Tai Chi: A form of martial arts known for its slow, deliberate movements and stress-relieving benefits.
4. Walking/Hiking: Regular walks or hikes in nature.
5. Dancing: Engaging in any form of dance, from ballet to hip-hop.
6. Gardening: Working in a garden to grow flowers, vegetables or herbs.

Regular exercise plays a vital role in the recovery process, offering wide-ranging benefits for both physical health and mental well-being. It not only aids in improving the overall quality of health but also acts as a natural method to reduce cravings and manage stress. Activities like yoga and Tai Chi bring dual advantages, targeting both mind and body to enhance stress relief and emotional regulation. These practices encourage mindfulness, helping people to focus on the present moment and achieve a state of calm.

Walking or hiking reconnects people with nature, promoting a sense of peace and grounding. These activities are amazing for sobriety, as they offer an escape from daily stressors and provide a natural environment in which to reflect and heal. Enjoying nature can restore a sense of balance and perspective, essential components in the journey to recovery.

Engaging in dancing or gardening can offer psychological benefits by boosting happiness and a sense of accomplishment. Dancing, as a form of expression, allows for emotional release and provides an opportunity for social interaction, which can be particularly beneficial to combat feelings of isolation associated with recovery. Gardening, on the other hand, requires patience and care, fostering a nurturing attitude and providing tangible results that boost self-esteem and fulfilment.

Meditation and Relaxation

1. Meditation: Practicing mindfulness or guided meditations.
2. Deep Breathing Exercises: Techniques such as diaphragmatic breathing or box breathing.
3. Progressive Muscle Relaxation: Tensing and relaxing different muscle groups.
4. Guided Imagery: Visualizing calming and positive scenes or outcomes.
5. Aromatherapy: Using essential oils to promote relaxation and well-being.

Meditation is important in sobriety and behavioural change as it allows us to become aware of thoughts and feelings, without buying into them. This practice helps people recognise and accept their emotions without judgement, reducing the chances of relapse by providing coping mechanisms that don’t involve drinking alcohol. Through meditation, people can learn to observe their cravings and anxiety from a distance, gaining the ability to manage them more effectively.

Deep breathing exercises offer immediate relief in moments of anxiety or craving, acting as a quick and accessible tool for regaining emotional balance. These exercises work by slowing down the heart rate, reducing the release of stress hormones and promoting relaxation, offering a physiological counteraction to the body’s stress response. Techniques such as diaphragmatic breathing (sometimes called belly breathing) can be particularly effective in managing acute stress and cravings, providing calm and control.

Progressive muscle relaxation and guided imagery are valuable techniques for stress management and relaxation. Progressive muscle relaxation involves tensing and then relaxing different muscle groups in the body, which can help to release physical tension and associated mental stress. Guided imagery, on the other hand, encourages people to imagine a peaceful scene or situation, engaging the mind in a positive and calming experience. Both techniques are useful in creating a relaxed state of mind, conducive to recovery.

“You can’t be calm and anxious at the same time, meditation offers an immediate solution to anxiety.”

Aromatherapy enhances these mindfulness and relaxation practices by creating a calming environment that supports recovery. Essential oils such as lavender, chamomile and sandalwood can be used to reduce stress, improve sleep quality and uplift mood. Sense of smell is directly linked to the brain’s emotional centre, making aromatherapy an effective tool for emotional regulation and stability. Incorporating aromatherapy into a daily routine can provide an additional layer of support in sobriety.

Socialising and Interpersonal Activities

1. Support Groups: Joining groups like AA, NA, CA, SMART or other peer support communities.
2. Volunteer Work: Helping others in your community.
3. Social Activities: Engaging in social clubs, book clubs or hobby groups.
4. Pet Therapy: Spending time with pets or engaging in animal-assisted therapy.
5. Building Relationships: Regularly connecting with friends and family.

Support groups such as Alcoholics Anonymous (AA) or SMART Recovery play a fundamental role in the recovery process by offering a sense of community and shared experience. These groups provide a platform for sharing stories, challenges and successes, making members feel less alone in their journey. The group setting allows for the exchange of coping strategies and mutual support. In addition, they offer structured therapeutic programmes that help people overcome negative thoughts, feelings and emotions (See https://pmc.ncbi.nlm.nih.gov/articles/PMC9104992/ and below for more).

Volunteer work offers multiple benefits during recovery, including enhancing self-worth and providing a sense of purpose. Engaging in activities that help others can shift focus away from one’s own problems and contribute to a larger cause, fostering feelings of accomplishment and pride. It gets us out of our heads, which might not be in the best shape! Volunteering also allows us to develop new skills and relationships.

Participating in social activities can significantly reduce feelings of isolation, a common trigger for relapse. Sports, clubs or classes encourage interaction and the formation of positive relationships. Book clubs, art classes, kayaking – whatever. These social engagements provide a healthy distraction from cravings, offer new sources of enjoyment and help to build a supportive network crucial for long-term recovery.

Pet therapy and the building of relationships with animals can have a profound impact on mental health and the maintenance of sobriety. Animals offer unconditional love and companionship, reducing stress and anxiety. Caring for a pet can bring structure to daily life, increase physical activity and provide a sense of responsibility – all beneficial for those in recovery.

Structured Therapies (with a behavioural element)

1. Cognitive Behavioural Therapy (CBT): Working with a therapist to identify and change negative thought patterns and behaviours.
2. Dialectical Behaviour Therapy (DBT): Focuses on mindfulness, distress tolerance, emotional regulation and interpersonal effectiveness.
3. Acceptance and Commitment Therapy (ACT): Encourages accepting emotions and committing to personal values.
4. Exposure Therapy: Gradually exposing oneself to feared situations to reduce anxiety.
5. Motivational Interviewing: Enhances motivation to change behaviours.

Structured therapies should never be excluded from addressing the psychological aspects of addiction, facilitating sobriety and behavioural change. They are used in every addiction rehab in some form or another. Cognitive Behavioural Therapy (CBT) is the most common, focusing on identifying and modifying negative thought patterns and behaviours. This therapy teaches people how to challenge dysfunctional beliefs and develop healthier responses to stress and triggers associated with addiction.

Dialectical Behaviour Therapy (DBT) enhances CBT’s approach by incorporating mindfulness and emotional regulation strategies. DBT emphasises the acceptance of uncomfortable thoughts and feelings without judgment, equipping people with tools to manage intense emotions and reduce self-destructive behaviours.

Acceptance and Commitment Therapy (ACT) further extends this therapeutic landscape by encouraging people to accept their emotions and thoughts without trying to change or fight them. ACT focuses on committing to actions aligned with personal values, thus fostering a more meaningful life beyond addiction.

Exposure Therapy, often used in conjunction with these therapies, involves gradual, controlled exposure to triggers and fear-inducing situations related to alcohol use. This method helps reduce the power these triggers have over a person’s behaviour, decreasing avoidance patterns and increasing tolerance to distress.

Motivational Interviewing (MI) complements these structured therapies by enhancing someone’s motivation to change. We use this all the time on the telephone at Detox Today when speaking to enquiries and to help people make the change from drinking to at least attempting to stop or plan to stop. Through empathy and highlighting the discrepancies between current behaviours and personal goals, motivational interviewing encourages people to find their reasons for pursuing sobriety and behavioural change. (If you’ve ever spoken to us, we may have asked you the “Miracle Question” –  https://www.universalcoachinstitute.com/miracle-question/)

Take Your Medications

1. Managing Withdrawal and Cravings
2. Treating Co-occurring Disorders
3. Reducing Relapse Risk
4. Building Routine and Accountability

Taking your medications on time and at the correct dosage is important for several reasons. Medications can play an integral role in managing withdrawal symptoms, reducing cravings, treating co-occurring mental health conditions and preventing relapse. Their effectiveness hinges on consistent and accurate use. And, we mean all your prescribed medications, not just alcohol abstinence ones. And take any vitamins and supplements that can help restore essential nutrients and minerals.

Did you know that roughly 20–30% of prescriptions are never picked up, and up to 50% of medications for chronic diseases are not taken as directed. Yet more than 3/4 of us will give our pets their medications exactly as directed? Do vets know any better than doctors?

Medications such as chlordiazepoxide, disulfiram, acamprosate and anti-depressants are often prescribed to help manage withdrawal symptoms, promote abstinence and raise mood in problem drinkers. When taken correctly, these medications stabilise brain chemistry, allowing people to focus on their recovery rather than being overwhelmed by physical discomfort, low mood or the urge to drink. Missing doses or taking incorrect amounts can increase the risk of relapse.

Many people with addiction also suffer from co-occurring mental health conditions including depression, anxiety or bipolar disorder. Antidepressants, mood stabilisers or antipsychotic medications prescribed for these conditions need to be taken as directed to ensure stability in mood and thought processes. Mental health symptoms can trigger substance use when left unmanaged, making prescription medication adherence a key component of sobriety.

Certain medications, like naltrexone or disulfiram, help deter substance use by blocking the euphoric effects of drugs or causing adverse reactions to alcohol consumption. For these medications to be effective, they must be taken consistently as prescribed. Missing doses lowers their preventive effects, leaving people vulnerable.

Taking medications on time also helps establish a routine, and fosters discipline and accountability – behaviours critical to long-term recovery. A structured medication schedule can provide a sense of stability and reinforce the importance of self-care and responsibility in sobriety.

Health and Lifestyle Changes

1. Healthy Eating: Following a balanced diet and learning to cook nutritious meals.
2. Sleep Hygiene: Establishing a consistent sleep routine and environment.
3. Hydration: Drinking enough water throughout the day.
4. Avoiding Substance Use: Abstaining from alcohol, drugs and other harmful substances.
5. Mindful Eating: Paying attention to the experience of eating.

A healthy diet significantly impacts both physical health and emotional well-being. Nutritious foods fuel the body, aid in the repair of damage caused by substance misuse and improve mood. A balanced diet rich in fruits, vegetables, whole grains and lean proteins can help stabilise energy levels and mood, reducing the risk of relapse.

Sleep hygiene is fundamental in recovery and relapse prevention. Quality sleep helps to regulate mood, improve brain function and increase stress resilience. Establishing a regular sleep schedule, creating a restful environment (no TV in the room!) and avoiding stimulants before bedtime can enhance sleep quality, making it easier to cope with the challenges of sobriety.

Hydration is crucial for health, yet often overlooked. Water aids in detoxification, supports brain function and helps manage thirst and hunger signals, which can be mistaken for cravings. On the other hand, substituting substances with other addictive behaviours, including excessive consumption of caffeine or sugar, can hamper recovery. Maybe some sugary snacks can be helpful (or fruit!) for the first week of detox but after that can be counterproductive for endorphin cravings.

Mindful eating encourages a healthy relationship with food. This practice involves paying attention to hunger and fullness cues, eating slowly and savouring flavours. It helps appreciate food as nourishment rather than using it as a coping mechanism along with alcohol (many people replace alcohol with food once they become alcohol abstinent). Mindful eating can be particularly beneficial in establishing new, healthier eating habits in place of addictive behaviours.

Educational and Skill-Building Activities

1. Reading: Engaging in regular reading for pleasure or learning.
2. Learning a New Skill: Taking up new hobbies or educational courses.
3. Mind Puzzles/Games: Doing puzzles, crosswords or playing strategy games.
4. Language Learning: Studying a new language.
5. Public Speaking: Practicing speaking in front of groups to build confidence.

Engaging in educational and skill-building activities can only be good for personal development, particularly during sobriety and behavioural change. Reading for pleasure and personal growth not only provides an escape but also expands knowledge, improves empathy and enhances understanding of the world. This healthy habit can offer new perspectives and stimulate personal reflection.

Learning new skills or hobbies contributes to a sense of purpose and fulfilment – and alleviates boredom. Activities such as cooking, playing a musical instrument or digital photography can replace time previously spent on drinking alcohol. They can boost self-esteem and offer a constructive outlet for stress.

Mind puzzles and games are good for cognitive enhancement. Regular engagement with puzzles like crosswords, Sudoku or brain teasers helps keep the mind sharp, improves problem-solving skills and can even delay cognitive decline (recent research is ambiguous on this). This form of mental exercise can be helpful in recovery, however, as it supports positive brain activity and provides a sense of achievement.

Language learning and public speaking are potent tools for boosting confidence and social skills. Mastering a new language not only opens up new cultural possibilities but also improves cognitive ability and reaching goals. Similarly, public speaking (including in AA) fosters personal growth by enhancing communication skills, reducing fear of judgement and increasing self-confidence. Both activities encourage people to step out of their comfort zones, fostering personal development and supporting sobriety and behavioural change.

Creative Pursuits

1. Art Therapy: Drawing, painting, sculpting or other forms of visual arts.
2. Music Therapy: Listening to, playing or composing music.
3. Writing/Journaling: Keeping a diary, writing stories or poetry.
4. Crafting: Engaging in activities like knitting, sewing or woodworking.
5. Photography: Taking photos as a form of creative expression.

Art therapy offers a powerful way for people to express their emotions and process experiences without needing to find the right words. This therapy helps externalisation of thoughts and feelings that might be too difficult to articulate, providing a safe and therapeutic outlet. The act of creating art can lead to insights and emotional relief, aiding in the recovery process by enabling people to explore and reconcile any inner conflicts.

Music therapy has significant benefits for mood regulation and cognitive improvement. Listening to or creating music can alter brainwave patterns, eliciting responses that can reduce stress, enhance focus and improve memory. For people in recovery, especially early recovery, music therapy can be a source of comfort, a method for expressing emotions and a tool for connecting with others (it’s often quoted that connection is the solution to addiction, see: https://www.psychologytoday.com/gb/blog/all-about-addiction/201508/addiction-connection-and-the-rat-park-study for more information on the Rat Pack experiment), all of which are essential for sobriety.

Writing and journaling can help people gain a deeper understanding of their thoughts, feelings and behaviours. This practice encourages reflection and mindfulness, potentially helping people to identify triggers and patterns that could lead to relapse. Journaling can also be a form of commitment to the recovery process, providing a written record of progress and setbacks and serving as a motivational tool.

Crafting and photography are hobbies that not only distract from cravings but also foster a sense of achievement. Engaging in these activities can provide a focus and purpose outside of the recovery process, offering some normality, enjoyment and productiveness. Crafting can produce a tangible product that enhances self-esteem, and photography can encourage a new perspective on the world.

Daily Routine

1. Routine Building: Creating and maintaining a daily schedule.
2. Decluttering: Organising and cleaning living spaces.
3. Mindful Breaks: Take regular breaks to stretch, breathe and relax during the day.
4. Nature Therapy: Spending time outdoors in natural settings.
5. Mindful Commuting: Using travel time for relaxation or productive activities like listening to audiobooks.

VIDEO: The Optimum Morning Routine – Andrew Huberman

Establishing a solid daily routine provides essential structure and reduces uncertainty. A well-structured routine aids in maintaining focus and commitment to recovery, setting a clear path for the day ahead. This organised approach helps prevent the sense of overwhelm that can trigger relapse.

Decluttering and organising living spaces contribute significantly to mental clarity. A tidy environment reflects a tidy mind, creating a peaceful and productive space conducive to recovery. Having some physical order enhances the ability to think clearly, make positive decisions and stay focused on sobriety goals.

Incorporating mindful breaks throughout the day can be powerful for stress reduction. These pauses, whether through meditation, deep breathing exercises or simply a moment of silence, allow for mental and emotional reset. Nature therapy or spending time in natural surroundings, further amplifies stress reduction, promoting a sense of peace and wellbeing essential for recovery.

Mindful commuting transforms travel into an opportunity for relaxation or personal growth. Instead of a source of stress, your daily commute can become a chance to practice mindfulness, listen to educational podcasts or engage in positive self-reflection. This shift in perspective turns what might be wasted time into valuable self-improvement moments.

Financial Management

1. Budgeting: Creating and sticking to a personal budget.
2. Financial Planning: Setting financial goals and plans.
3. Mindful Spending: Being conscious of spending habits.

Many people who have drunk addictively are dreadful at financial management. Budgeting, financial planning and mindful spending can help rebuild a stable, sober life. Effective financial management restores control over one aspect of life that addiction often disrupts. By setting and adhering to a budget, planning for future financial needs and spending mindfully, people in recovery can alleviate financial stress, contributing to overall stability and peace of mind.

Summary

In this sobriety help guide, we’ve tried to demonstrate some ideas to adopt to stay sober.

We really hope we’ve hammered home the notion that behavioural change in early recovery is key to sobriety. This helps lead to psychological change – the regulation of feelings and thoughts (remember, that’s why people usually drink addictively, to change how they feel and what’s going on in their head).

Take the body and the mind will follow.

References

• https://www.verywellmind.com/what-is-behavioral-therapy-2795998
• https://depressioncenter.org/outreach-education/community-education/depression-toolkit/want-stay-mentally-healthy/self-help
• https://positivepsychology.com/types-of-therapies/
• https://www.therapistaid.com/therapy-worksheet/activity-list
• https://www.psychologytools.com/resource/managing-substance-use-disorder-practitioner-guide
• https://www.detoxtoday.co.uk/alcohol-rehab-residential/
• https://www.detoxtoday.co.uk/online-alcohol-counselling/
• https://www.universalcoachinstitute.com/miracle-question/
• https://www.webmd.com/mental-health/psychological-benefits-of-routine
• https://medium.com/@DiegoTheWriter/i-tried-jordan-petersons-daily-routine-and-it-changed-my-life-a83530e7f003
• https://www.youtube.com/watch?v=gR_f-iwUGY4
• https://www.psychologytoday.com/gb/blog/conquering-codependency/202312/routine-reset-daily-habits-for-good-mental-health
• https://www.aa.org/the-big-book