6 Tips to Make Sobriety Stick This Year

Many people take the new year as a time to reflect on their habits and find healthier habits. Additionally, this time of year may be a time to reflect on your usage of drugs and alcohol. Sobriety is an admirable goal, but keeping up with the plan as the year progresses can be difficult. Here are some tips on successfully going sober for good this year!

1. Be Specific About Your Goal

When you decide to be sober, it can be easy to say, "I want to be sober in 2023"; however, if you don't make a specific plan, it can be challenging to maintain this goal. Being specific about your resolution will help you ensure that you will keep it. 

Start by making a list of why you are interested in sobriety. Whether it is improving relationships, your health, or anything else, have a list of your WHY. Establishing a WHY will help you make the difficult choice to stick to your resolution when there are temptations.

Additionally, make a plan for how you will go sober. For example, consider making plans to find a support group, find alternative activities that do not involve drugs or alcohol, or seek professional help. Sobriety is a good goal, but it can be a significant change. By breaking the change down into more minor actions, you can take it one step at a time.

2. Seek Support from Friends and Family

It's much easier to tackle big goals with a robust support system. One great place to start building this support system is with your friends and family! Consider starting with a partner or a close friend. First, explain to them why you are considering going sober and what WHY is. Then, ask them if they can support your decision by reminding you of your goals and holding you accountable. While you may be concerned about telling people about this goal and then not being able to maintain it, telling those around you that you have made this goal creates accountability and support for you, making it easier to keep your goal.

3. Take It One Day at a Time

Making long-term life changes like sobriety can be intimidating. Rather than focusing on never using a substance again, focus each day on how you will not use that substance today. By focusing on a single day rather than the rest of your life, changes can seem less daunting and more achievable. Additionally, if you have a stumble, the stumble is for that single day, not the rest of your life. If you have a slip-up, forgive yourself and recommit to quitting drinking the next day. 

Going sober means choosing to be sober every day. Wake up every day and decide to be sober; before you know it, you will be able to look back and see progress as the days add up.

4. Practice Self Care

Many people turn to drugs or alcohol as stress management techniques. While these substances may help in the short term, they are ineffective long-term techniques. When you decide to stop using these substances, list alternative stress relief techniques. There are many healthy stress management techniques, including short-term techniques, such as breathing exercises, quiet meditation, and gentle exercise, as well as long-term techniques, including getting enough sleep, eating a balanced diet, and connecting with loved ones. By coming up with new healthier stress management techniques, you can turn to them when you are feeling stressed rather than falling back on using drugs or alcohol as stress management techniques.

5. Find Alternative Activities to Enjoy

One way to make going sober easier is to remove yourself from situations where you will be tempted to break sobriety. If your old hobbies centered around substance use, find other activities you are interested in that do not involve substance use. Join an intramural sports team, join a knitting circle, go to the gym, join a sober support group, volunteer for something you feel passionate about, or find sober support activities in the community.  Look for activities where you will feel less pressure to end your sobriety.  Remember, going sober doesn't mean you can't spend time with old friends; it simply means you might find different ways to spend time together. Suggest an alternative activity if you regularly met with friends to drink or use another substance.

6. Seek Professional Help

Beginning sobriety is a big goal; resources are available if you need help. Alluvion Health offers Substance Abuse Disorder Services from harm reduction to long-term support with trained addiction counselors who can help you on your journey with sobriety. Alluvion Health offers same-day appointments and after-hours care. To schedule an appointment today, call 406.454.6973.