How to get sober
What is a substance use disorder?
- Using more of the substance than was initially intended – such as drinking more than planned or taking more drugs than prescribed
- Experiencing withdrawal symptoms when substance use is stopped – such as shaking, nausea, or sweating when trying to quit caffeine or nicotine
- Having a negative relationship with family and friends as a result of substance use – such as arguments and broken relationships as a result of excessive drinking or drug taking
How to know if you have a substance use disorder
Long term consequences of alcohol addiction
Make the Decision to Get Sober
Is Getting Sober "Cold Turkey" Effective?
There is no right way to quit alcohol. There is only the right way for you, and there is no one-size-fits-all approach. There are many different ways to quit drinking, and you can choose the method that best suits your needs and circumstances. If you want to quit drinking and feel that it is the right decision, you can do it. You just need to find the approach that works best for you.
Some people choose to quit drinking “cold turkey.” This means that they will quit drinking suddenly and completely. People who do this often feel that they have hit a “bottom” in their lives and have had enough of the effects of alcohol on their lives. However, quitting alcohol cold turkey is a very difficult process and often leads to relapse.
There are many reasons why people fail to quit drinking, whether gradually or all at once. However, qutting cold turkey without developing a support system or learning new relapse prevention skills is often a losing battle. For this reason, seeking addiction treatment is the best course of action for anyone getting sober or struggling with substance abuse.
Finding Help and Support
- Join a support group for people who want to quit drinking. Many cities have these kinds of mutual support groups, and they offer a great source of support and information.
- Join an online support forum for people trying to quit drinking. These online support groups are full of people trying to quit drinking who can offer advice, support, and encouragement.
- Talk to your doctor about getting professional help for your drinking problem. Substance abuse treatment centers encourage clients to make sober friends and support one another as they work to quit drinking.
Planning for cravings and avoiding temptation
- Be prepared for high-risk situations and know how to avoid them. This can include staying away from certain friends who may push you toward drinking, changing your daily routine, and avoiding places that you associate with drinking.
- Have a plan for dealing with cravings. This could include anything from counting to 10 or doing a breathing exercise to going for a walk or calling a friend.
- Find ways to distract yourself when cravings hit. Many people find that drinking water or eating something sweet helps them to deal with cravings.
Taking care of your mental health
Choose the appropriate therapy
- CBT is often recommended to people who want to quit drinking. A treatment provider will help patients to identify and challenge negative thoughts and beliefs. It can also provide you with methods for dealing with cravings.
- DBT is particularly suited to people who have problems with self-harm or have difficulty regulating their emotions. DBT encourages people to accept their emotions and to understand the source of these emotions.
- Family therapy is a type of therapy that helps people resolve interpersonal conflicts with family members. Since alcohol abuse and drug abuse both often run in families, familly therapy is often a critial foundation of the treatment process. It can also help family members deal with the adverse consequences of their loved ones’ addiction.
Tackle the First Few Days and Weeks of Recovery
- Reach out to other people who are in recovery. These people can provide you with advice, support, and encouragement during your first few weeks of sobriety.
- Stay away from people who are drinking and who may try to pressure you into drinking.
- Get some exercise. Exercise can help you to deal with a wide variety of issues, from the mental to the physical.
- Avoid self-harm. Self-harm can be a sign that you are facing stressful situations and challenges. However, it is not a healthy way to deal with these issues.