How to Get Sober and What to Expect
Medically reviewed by Jennifer Pollard Ruiz, MD
Sobriety can be a particularly challenging pursuit for someone with an addiction like alcohol use disorder. Obstacles to getting sober include what some describe as the "uncontrollable obsession to use." Risks of relapse (return to substance use) mean several strategies and supports may be needed, including seeking professional and peer support.
This article will describe sobriety in more detail, the challenges a person faces while working to stay sober, the options for treatment, and tips for building a sober lifestyle.
AsiaVision / Getty Images
What Is Sobriety?
Sobriety is a general term for staying away from mood- and mind-altering substances, though there is no commonly agreed-upon medical definition in terms of what sobriety means. People in recovery generally agree that abstinence is necessary but remains just a starting point for a new, sober life.
A person who is getting sober may be getting sober from one substance or all substances. Their process of getting sober will depend on numerous factors, including the severity of drug or alcohol use disorder and long-term goals of sobriety.
Sobriety can be a fixed-term goal like staying sober for a set period (such as Dry January), or a lifelong goal of staying sober from all substances.
Sobriety Setbacks
There are common setbacks to getting and staying sober like withdrawal, craving, and pressure to use. Relapse rates for substance use addictions are around 40% to 60%. Setbacks don’t erase progress, though, and they don’t mean you’ve “failed” to stay sober. Remaining sober over time is about so much more than willpower.
Related: What Is a Relapse After Recovery?
How to Get 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.
Some studies find that this structure, along with a start date for sobriety and milestones, is important to some people in recovery. Others describe recovery as progressive.
The journey of recovery for alcohol use disorder typically requires that you first recognize the problem that drinking brings to your life. It's not possible to move forward if you remain in addiction denial. After admitting there's a problem, you can:
Ask for Help: Your health provider can help you to begin a journey to recovery and identify the type of intervention and resources (medication, therapy, programs) that may help. They can evaluate your level of alcohol use as well as any other health issues.
Learn About Program Types: Alcohol use disorder is treated in hospitals, outpatient programs, day recovery centers, and community living facilities. Only about 7% of people living with alcohol use disorder get the treatment they need, so knowing the options can help you to self-advocate.
Be Honest With Loved Ones: You don’t have to be alone in the sobriety journey. Family and friends who are supportive of recovery can help someone change because they can reinforce new behaviors and provide positive incentives to continue with treatment.
Build a Support Network: The benefits of a support network include a strong foundation for sober living. You'll have the chance to be healthier as you open the door to new relationships and experiences that bring real happiness without the risks of addiction.
Takeaway
If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database.
Getting Through Detox
Depending on the severity of the addiction or substance being used, a medically-supervised detox may be necessary to safely help you.
One study found 68% of people treated in a detox unit experienced moderate alcohol withdrawal symptoms. You can expect certain alcohol withdrawal symptoms such as sleep disruption to occur, though some people can experience seizures and other severe symptoms.
To begin, it can take several hours to sober up from alcohol. Then, the first few weeks of sobriety are where relapse risk is highest. Detox can occur in a hospital setting or as the first part of inpatient or outpatient rehabilitation.
Withdrawal Symptoms
People may experience withdrawal when getting sober, which are physical, cognitive, and behavioral symptoms that occur after discontinuing a substance. How long symptoms last will depend on the substance and other factors. These factors include:
How long you’ve been using the substance
Drug(s) you're abstaining from
Age
Physical and mental health
Withdrawal method (i.e., "cold turkey," medically-assisted)
Choose a Therapy
Different forms of therapy can help you get sober. Some helpful options may include:
Cognitive-behavioral therapy or CBT, a form of talk therapy that helps people identify why they’re using substances, their triggers, and how to cope with everyday life without substances.
Motivational therapy, or motivational enhancement therapy (MET), is a therapy used to help someone establish and maintain motivation to stay sober.
Family therapy or family-based therapy provides a safe space for family members to come together and discuss difficult situations and develop solutions that consider everyone’s best interests and the group as a whole. It combines various forms of therapy methods like CBT.
Interpersonal therapy is focused on your interpersonal relationships or your relationships with other people. Research has shown it is effective in helping prevent relapse.
Medication
Three drugs have been approved by the Food and Drug Administration for the treatment of alcohol use disorder. These drugs include:
Vivitrol (naltrexone) to help people limit their drinking
Acamprosate to improve success in avoiding relapse
Antabuse (disulfiram) to help people avoid alcohol by causing unpleasant symptoms when it's used
Digital Health and Wearable Devices
Some people may find that wearable devices and smartphone apps can support their recovery from alcohol use disorder. Biosensors monitor physical changes, detect alcohol use, and identify relapse risk. Studies suggest digital health options can improve access to care for some of the 15 million people experiencing alcohol use disorder each year.
Related: How Researchers Are Using Health Tech to Monitor Depression
Tips to Stay Sober
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.
There are some general things you can expect to happen. The following tips are all ways you can help yourself reach your goals.
Identify Your Triggers
Triggers for using drugs and alcohol typically are people, places, and things that remind you of your addictive behavior or encourage the use of substances you’re avoiding.
Common triggers for substance use may include:
Celebratory occasions
Seeing people or places that remind you of using the substance (like "drinking buddies")
Stress, and related negative emotions like anger and sadness
Be Aware of Relapse Signs
Relapse (using substances again after stopping) can and does happen, with 85% of people experiencing relapse at least once and half of them doing so within the first two weeks of sobriety. This is when relapse risk is highest.
Knowing relapse signs can help you recognize your risk of relapse, and they may include a return to addictive thinking patterns and compulsive behaviors.
Avoid Old Habits and Toxic Relationships
You may again seek out the people and situations that support your alcohol use. Some people who move from a controlled and protective setting find themselves awash in the environmental cues that lead to their drinking.
This can include toxic relationships in which you feel unheard, misunderstood, unsupported, demeaned, unsafe, and/or attacked. The related stress may increase the risk of relapse.
Get Support
Getting support doesn’t have to mean going to rehab, although that is an option. Support can also look like joining in-person and online support groups. One 2020 study found potential benefits of combining in-person and online support methods.
Develop a Structured Routine
Developing a structured routine can help a person stick to their sobriety goals, make healthy decisions, and reduce the likelihood of triggers and relapse. Establishing a routine with regular sleep and support group attendance can reduce stress and help you stay sober.
Prioritize Self-Care
Focusing on taking the best care of yourself as possible will set the stage for your success. This may include:
Improving the amount and quality of your sleep with healthy sleep habits
Adopting a healthy diet (such as the Mediterranean diet)
Exercising to help manage stress
Building emotional balance through breathwork, meditation, yoga, and mindfulness techniques
Spending time in pursuits that contribute to building your sober life will help you chart the course to the future.
Celebrate Your Milestones
Milestones in sobriety (24 hours, a month, three months) are celebrated to recognize the incredible hard work that’s been accomplished through staying sober for a certain length of time. They can help motivate a person to remain sober to reach the next milestone.
Related: What Is a Relapse After Recovery?
Summary
Getting sober is when someone stops using an intoxicating substance. It can include a medically-supervised detox, various forms of treatment including therapy and 12-step programs, and calling upon family, friends, and professionals for additional support.
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. It’s often a lifelong process.
Read the original article on Verywell Health.
