Staying Sober: A Guide

Summary

This article provides ten actionable relapse prevention skills, focusing on building a supportive friendship group after addiction. It emphasizes self-care, managing triggers, and seeking support as crucial steps in maintaining sobriety. Recovery is a journey, and these skills equip individuals with the tools they need to navigate it successfully.

** Main Story**

Okay, so you’re on the road to recovery, which is a huge win in itself. But let’s be real, staying sober? That’s where the real work begins. And a big part of that, one that I think often gets overlooked, is building a solid support network. I mean, who you surround yourself with can either be your downfall or your saving grace. So, let’s dive into some relapse prevention skills that can help you not only stay sober but also cultivate some really healthy friendships along the way.

Skill 1: Self-Care Isn’t Selfish (Seriously!)

Look, I get it. ‘Self-care’ can sound a bit cliché, right? Like, face masks and bubble baths. But it’s way more than that. It’s about taking care of your basic needs – sleep, diet, exercise. You know, the stuff that keeps you functioning. Think of it as preventative maintenance. Remember those early days of withdrawal? The insomnia? The constant fatigue? Yeah, self-care combats those head-on. I even knew someone in recovery, Mark, he said he relapsed once because he let himself get so run down with work that he just couldn’t cope. That’s why I can’t stress it enough, find activities that genuinely bring you joy. Whether it’s hiking, playing an instrument, or just chilling with a good book. Fill your cup, as they say. Seriously do it, you won’t regret it.

Skill 2: HALT – The Craving Code

Alright, HALT. It’s an acronym, and it stands for Hungry, Angry, Lonely, and Tired. These are the big four when it comes to craving triggers. You feel an urge creeping in? Stop. Take a breath. Ask yourself, ‘Am I hungry? Am I angry? Lonely? Tired?’ Usually, one of those is the culprit. So, address it! Grab a healthy snack, do some deep breathing to chill out, call a friend, or just take a nap. I had a friend who kept a little ‘HALT checklist’ on his phone. He said it was a lifesaver.

Skill 3: Get Your Mindfulness On

Mindfulness. Okay, I know, it can sound a little ‘woo-woo,’ but hear me out. Techniques like meditation and deep breathing are amazing for grounding you in the present. What’s the point, though? Well, stress is a massive trigger for cravings, and mindfulness helps dial it down. And I find that it helps me become more aware of my thoughts and feelings, so you catch those triggers before they turn into full-blown cravings. The trick is accepting urges without judging them. It’s just a feeling. You don’t have to act on it. It’s just there and you can let it pass.

Skill 4: Know Thy Triggers

Triggers are sneaky little buggers. They can be people, places, things, even just a specific smell that reminds you of the bad old days. And they evoke memories of past substance use. Identifying them is key. Think back to times when you’ve had strong urges. What was happening? Who were you with? Where were you? Write it all down. Once you know your triggers, you can start planning how to avoid them or, if that’s not possible, how to cope with them in a healthy way. I once had to change my entire commute to avoid driving past a certain bar. It was a pain, but worth it.

Skill 5: Build a Fortress of Support

This is huge. You need people in your corner who are cheering you on and understand what you’re going through. That could be family, friends, a therapist, a support group, a sponsor – whoever makes you feel safe and supported. Tell them about your sobriety goals. Let them know what you’re struggling with. And, and I’d suggest that you let them hold you accountable. Connecting with others who ‘get it’ makes you feel less alone and strengthens your resolve. It can’t be understated.

Quickfire Strategies for When Things Get Tough

Okay, so those are the big foundational skills. But what about when you’re in the thick of it, and a craving hits you like a ton of bricks? Here are a few quick grounding techniques:

• Grounding Techniques: The 5-4-3-2-1 method. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It’s surprisingly effective at pulling you back to the present.
• Deep Breathing: Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat until you feel calmer. It’s a classic for a reason. It works.
• Emergency Contact List: Have a list of people you can call, day or night, when you’re struggling. Don’t be afraid to use it!
• “Play the Tape Through”: Imagine what will happen if you give in to the craving. Really picture it. The disappointment, the shame, the impact on your relationships. It can be a powerful deterrent.

Skill 10: When in Doubt, Seek Professional Help

Listen, recovery is a journey, not a destination. And it’s okay to need help along the way. Therapists and counselors can provide you with tools and strategies to manage triggers, cravings, and underlying issues. Don’t see seeking professional help as a sign of weakness. I really don’t, I view it as a sign of strength. You’re actively taking care of yourself, and that’s something to be proud of. And I’d like to add, don’t think that once you are ‘fixed’ that you don’t need to see a therapist or consellor anymore. It can be really helpful just to have someone to talk with, no matter where you are on your journey.

Staying sober and building supportive friendships go hand in hand. When you prioritize self-care, understand your triggers, and lean on your support system, you can create a life that is both fulfilling and substance-free. It’s a challenge, no doubt, but it’s absolutely worth it. And remember, you’re not alone in this.