Tools for Sober Living / Relapse Prevention
Jun 27, 2022
By Cheryl Kimball
Congratulations! If alcohol is a problem in your life, getting sober is the single most important step you can take for yourself and the people in your life. Be proud of your decision!
Remember, getting and remaining sober will take some effort but the effort is truly worth it and can actually be fun! You will now be able to enjoy hobbies and activities that alcohol may have hindered in the past. Your mind and body will be free from the toxic effects of alcohol. You can increase your self-esteem and have better relationships with family and friends. The benefits are endless.
Please consult your physician about your decision to quit using alcohol to discuss risks and medications that may help you.
Below are some of the tools I find useful to remain sober:
- Visualization
Take some time to yourself in a safe place and quiet your mind. You can do this before bedtime. Get into a comfortable position and close your eyes. Visualize yourself sober. Really see yourself in your mind. Visualize how healthy, alert, happy and free you are! Feel the pride of your accomplishment! Truly amazing! SEE and FEEL the emotions of the new you and all the wonderful things your sobriety has brought into your life.
- Seek Support
Recovery is more than just not drinking or using drugs. It is a way of life. Support can come from a 12-step program such as AA, a sponsor, a friend or family member, an alcohol and drug counselor, a recovery group, books, online recovery websites, You Tube videos, or a combination of these options. Arm yourself with knowledge! Having support can help prevent relapse. There is plenty of support out there from people who understand what you are going through. Find what works for you! Here are a few links to get you started:
SMART RECOVERY ALCOHOLICS ANONYMOUS RATIONAL RECOVERY
3. Avoid Triggers
When you are first getting sober, it is better to avoid things that can trigger alcohol cravings. Cravings can be caused by cues or triggers such as seeing a bar or liquor store. Certain behaviors can trigger them too, especially behaviors that led to drinking. For example, if you normally drink after work on Fridays, make other plans that do not include drinking. Triggers can be external from your environment or internal from your thoughts and feelings. Being aware of your triggers will help avoid relapse. It helps to write down your triggers and how you plan to handle them.
- Curb the Craving
Cravings result when your body has become addicted. This creates withdrawal, your body’s reaction to not having the substance. Once addicted, removing alcohol makes you physically ill. Withdrawal symptoms can range from minor to severe. Minor symptoms include, anxiety, insomnia, tremors, feeling agitated, irritable, or restless. More severe symptoms can include hallucinations, vomiting, dehydration, abnormal heart rhythms, and seizures. Cravings are an attempt to relieve these withdrawal symptoms. Most symptoms only last a few days or weeks; however, it can take the brain years to heal from prolonged alcohol abuse. Physical cravings can be very powerful. Awareness is key. Being able to look at the craving from the place of awareness helps. You can see it, feel the intensity of it, analyze it, and know that it will pass. You can even name or label your craving so it is separate from the real you. You can call it the "Monster”, the "Enemy”, or any other name that works for you. Whenever you think of drinking or get a craving, (which is many times a day in the beginning), STOP the thought immediately. Instead, remember your reasons for quitting in the first place. Refuse to entertain any thoughts of drinking. You are in control of your conscious brain. You are in control of your choices. YOU are more powerful than the craving! Cravings and the urge to drink become weak and fade with time.
You can learn more about the DISARM method at SMART Recovery/DISARM.
- “Think Through the Drink”
Another trick is to “think through the drink”. This means that when you start thinking how good a drink might be, or how much fun you had drinking, think all the way through to the end. Think how much pain and trouble that drink can cause. Go even further to how you will feel if you fail. How will your loved ones feel? Is it really worth it? The answer is always no.
- Diet and Exercise
Diet and exercise are extremely important in recovery. Proper nutrition will increase brain function and help your body heal from the toxic effects of alcohol. Drinking plenty of water, eating lots of fruits and vegetables, and taking a daily multivitamin will aid in recovery. Exercise for both physical and mental health. Exercise helps remove built up toxins in your body from alcohol. Make exercising enjoyable by playing a sport, taking walks in nature, biking, or any other form of exercise you enjoy. Mix it up. Just get moving!
- Rest and Relaxation
Along with diet and exercise, getting proper rest is important in recovery. A good night’s sleep goes a long way in managing stress throughout the day. Taking small breaks throughout the day can also help when you are feeling anxious or stressed. Stop and take a few deep breaths to help get you through these situations. Be kind to yourself during this healing process!
- Affirmations
Affirmations can help keep you focused on recovery. Here’s a few affirmations that you can repeat to yourself throughout the day. Feel free to add any that are meaningful to you.
- I can handle cravings with ease
- I am more powerful than my addiction
- I am grateful to be sober in this moment
- I am free from the suffering of addiction
- Journaling
Keeping a journal of your recovery can help by getting your feelings out on paper. Even if you are angry, go ahead and vent. It’s your journal so write down whatever helps you stay sober. You can keep track of your triggers and write out a plan to deal with them. You can write out what you are grateful for each day. Being sober is #1 on the list of things to be grateful for. You can keep a food and exercise log. You can write about how your future will be better now that you are sober. You can write about the positive reactions of your friends and family. By keeping a journal, you can look back and read what helps and what doesn’t.
- Hobbies and Rewards
You need to replace the time you spent drinking with other things you enjoy doing. Reconnect with activities you once enjoyed or start new hobbies. Learn how to play an instrument or learn a new language. Plan sober outings with family and friends. Amusement parks, musical events, hiking trips, museums, and trips to the lake or beach are just a few ideas. It is also important to reward yourself for remaining sober (although remaining sober is its own reward). Set a goal and reward yourself when you reach it. You could go on a vacation, buy yourself something new, get a massage, or go to a spa. You get the idea. Reward your efforts along the way! You deserve it!
These are just a few of the tools that can help you remain sober! I truly wish you the best of luck in your journey! You can do this!
© Steady Reach Life Coaching LLC www.steadyreach.net
