Like many people who eventually get sober, you probably began using alcohol and drugs when you were younger and your use started out as fun and social in nature. Smoking pot with friends, drinking at college parties…your use didn’t seem very different than that of your peers.
Eventually, over time your use escalated. You discovered club drugs, heroin or meth and your use spiraled out of control. Or maybe your drinking slowly increased as the years went by and you began experiencing blackouts, hangovers and other health problems as a result.
For whatever reason, you have decided to get sober. It may be that you are sick and tired of feeling sick and tired; maybe you simply want to see what life is like sober. This article will help you develop your approach to getting sober by highlighting 10 things you can do right now to get sober today.
1) Admit that you have a problem
Admitting that you have a problem is the first step to getting sober from alcohol and other drugs. This can be challenging because there is a strong pull towards denial and consequently people with problematic drug and alcohol use are prone to rationalization, justification and minimization of the extent of their use and the problems that result. Conduct your own self-assessment and ask yourself the following questions: have I continued to use despite negative physical, emotional, or legal consequences; do I need to take more of my drug of choice to get the desired effect; have I tried to stop or cut down my use previously, without success; and have I experienced cravings or withdrawal symptoms when I am not using. Answering in the affirmative to any of these is sign of problematic alcohol and substance use.
2) Get Support
Getting support is necessary to get and stay sober. Surround yourself with people that can support you during difficult times and encourage your sobriety. Reaching out for support from family and friends can be complicated as sometimes one’s closest loved ones are also enablers and may sabotage or resist efforts to change. Consider attending 12 Step meetings such as Alcoholics Anonymous or Narcotics Anonymous; get a sponsor; and connect with other sober individuals. . A quick internet search will help you locate meetings nearby.
3) Identify your triggers for use
People, places, times of day, stressful interactions, loneliness and boredom are all common triggers for use. Make a list of your most common triggers and develop a contingency plan to deal with each one.
4) Get Professional Help
Make an appointment with a Recovery Coach who can guide you every step of the way in your efforts to get sober. A Coach can help you determine your level of addiction, support you in getting sober, teach you how to detox from alcohol or help you identify if you need a drug detox to safely get sober. A Recovery Coach can help you find a treatment program that aligns with your specific needs and available resources.
5) Consider Medication
There are several medications that can help someone quit drinking or stop using opiates. Drugs such as Acamprosate and Naltrexone have been found to be helpful in reducing cravings for alcohol use and may help in establishing abstinence. Likewise, medications such as Buprenorphine and Naltrexone are used in the treatment of opioid use disorders. Consult with a medical provider to determine if you are a candidate for these or other medications.
6) Be sure to establish some healthy habits and routines to take the place of time spent drinking or getting high. Engage in activities that help you reduce stress and unwind, like exercise or practicing meditation. If it is hard to establish a gym routine, hire a personal trainer for a few sessions to get the ball rolling. If you are a novice to meditation, check out meditation apps like Calm or Unplug.
7) Eat healthy and load up on nutritionally dense super foods. Poultry and fish contain tyrosine, an amino acid essential for the creation of the neurotransmitters dopamine and norepinephrine which produce a sense of calm and well-being. A diet rich in bananas, blueberries, yogurt and vegetables will help with sleep, digestion, immune function and help restore nutritional balance.
8) Add some early morning social activities to your schedule. Connect with friends for breakfast at a local diner or plan a sober brunch at a nearby park.
9) Reconnect with your religious practices or cultivate your spiritual beliefs. Go to your temple, church or mosque for services. Reserve time for prayer and meditation. Practice gratitude. All these activities can help foster positive thinking.
10) Develop and practice drink and drug refusal skills. If you are out with friends offer to be the designated driver. Tell everyone you are focusing on getting in shape if they ask why you are not drinking. Do not feel guilty about refusing to use or drink.
Getting sober and maintaining sobriety is a journey taken one day at a time. Be kind and gentle with yourself. Be patient. Be persistent and day by day it will get better.
Michael Herbert, The Recovery Guide, has more than 30 years of experience working closely with individuals and families dealing with addiction and recovery issues. He is a seasoned Coach and can help you and your family establish long-term goals and access the tools you need for continued abstinence and recovery for the entire family. Get in touch with Michael today at 561-221-7677 to schedule an appointment.
