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How to Stay Sober: 12 Tips for Your Recovery

By Buddy T  Reviewed by David Susman, PhD, Updated on July 10, 2020

If you’re in recovery from a substance use disorder, you already know how much work it took to get there, and you’ll want to do everything possible to avoid having a relapse. It may seem that a relapse is the last thing that could happen to you, but the truth is they are very common for people new to recovery.

It is estimated that up to 80% of those who find long-term sobriety had at least one relapse along the way.1 Some had many before they found lasting recovery. Your intentions may be good, but it takes more than willpower to avoid having a relapse.

Some say the best advice for newcomers to recovery on how to stay sober is simple: “Don’t drink or use and go to meetings.” If that formula works for you, then by all means, do it.

But for most people, staying sober isn’t that straightforward. The more strategies you learn to identify triggers, cope with stress, and manage your new sober life, the easier it is to prevent relapse.

1. Identify Your Personal Triggers

A big part of preventing relapse is understanding your external triggers (people, places, things, and situations that elicit thoughts or cravings associated with substance use) as well as your internal triggers (feelings, thoughts, or emotions associated with substance abuse). Once you identify your biggest risks, you can create a plan to prepare for or avoid them.

Some common triggers may include:

  • Stress
  • Emotional distress
  • Environmental cues that result in cravings
  • People who are still using drugs or drinking
  • Relationship troubles
  • Job or financial problems

5 Triggers of Relapse and How to Avoid Them

2. Recognize Relapse Warning Signs

A relapse can sneak up on you, usually because you don’t recognize the warning signs. A relapse begins long before you actually pick up a drink or a drug and involves three phases: emotional relapse, mental relapse, and physical relapse.

Warning signs of relapse include:2

  • Returning to addictive thinking patterns
  • Engaging in compulsive, self-defeating behaviors
  • Seeking out situations involving people who use alcohol and drugs
  • Thinking less rationally, and behaving less responsibly
  • Finding yourself in a situation in which drug or alcohol use seems like a logical escape from pain

Warning Signs of an Alcohol or Drug Relapse

3. Prepare for PAWS

Depending on the type of dependency, post-acute withdrawal syndrome (PAWS) can last from six months to two years after you stop using, and include a variety of symptoms that range from irritability, sleep troubles, and intermittent anxiety to prolonged depression.

The symptoms involved in PAWS can be a barrier for recovery if you’re not careful. In addition to being able to recognize them, it’s important to know when to seek help.

If PAWS is severe or if you’re experiencing prolonged symptoms, a medical professional can help you work through them and remain in recovery without relapse. Why PAWS Can Be a Barrier to Recovery

4. Avoid Old Routines and Habits

It stands to reason that if you quit your drug of choice but continue with your same routine, hanging around the same people and places, and not making any changes in your circumstances, it will be much easier to slip back into your old behaviors and habits.

Some of the immediate changes you will need to make will be obvious—like not hanging around the people that you used with or obtained drugs from. After all, you can’t hang around your drug dealer or old drinking buddies and expect to remain sober for very long.

You may also need to change your route to work or home in order to avoid any triggers, or people, places, or things that make you want to use drugs or drink again.5 Triggers of Relapse and How to Avoid Them

5. Build Healthy Relationships

Now that you are sober, you may have discovered that your past relationships were not only unhealthy but downright toxic. It’s not just your drinking buddies and drug dealers who can get you into trouble—sometimes those who are closest to you can contribute to a relapse.

For example, you may have developed a co-dependent relationship, or a family member, friend, or employer may have been enabling you without even knowing it.

Research shows that if you maintain these types of toxic relationships, your chances of relapsing are greater.3 To avoid relapse and remain sober, it’s important to develop healthy relationships.

If you find it difficult to make new, sober friends, try joining a support group. Spending more time with supportive loved ones and planning activities for the entire family can also help you develop a more healthy lifestyle and avoid situations in which you would normally drink or use drugs.Developing Healthy Relationships in Recovery

6. Develop a Structured Schedule

Having a chaotic or disorganized lifestyle can also hinder your recovery. It’s important to develop a structured daily and weekly schedule and stick to it. That structured schedule will help you achieve other goals in your life, whether short-term like being on time for work or long-term like going back to school and changing careers.

Staying sober is a high priority, but developing and pursuing other goals can help you maintain that sobriety. How to Make Your Health Goals S.M.A.R.T.

7. Practice Healthy Living

Chronically misusing drugs and/or alcohol can take a major toll on your physical and emotional health, and now that you’re in recovery, you’ll want to prioritize self-care and ensure you have the fortitude to remain sober.

  • Exercise regularly4
  • Make time for recreational activities and hobbies
  • Eat regular, well-balance meals
  • Get ample, quality sleep
  • Practice relaxation strategies, like mindfulness meditation and yoga

Exercise Can Help With Avoiding an Addiction Relapse

8. Focus on Your Finances

People in recovery from a substance use disorder frequently have problems meeting work-related responsibilities, maintaining employment, and managing money. If you were active in your addiction for a period of time, chances are you have developed financial problems.

Financial troubles and problems finding and keeping employment are major triggers for relapse5—but it is possible to take baby steps and get your finances in order. Just keep in mind that your improvements won’t happen overnight.

Consider reaching out to a vocational rehabilitation counselor and career coach to help you revise your resume, practice job interview skills, and locate jobs that match your skills and experience.

Once you do return to work, it’s important to create a budget and take steps to safeguard yourself as work stress can be a relapse trigger. Managing Your Money Can Benefit Your Recovery

9. Stay Cool and Calm

Many people who misuse alcohol or drugs have trouble dealing with anger. If left unchecked, anger can have a negative impact on your health and your lasting sobriety.

Anger is a normal and natural emotion, but how you deal with it will make a difference in maintaining your recovery.

For many people with a substance use disorder, it’s simply a matter of never having learned the appropriate way to manage your anger. Talk to your therapist, other healthcare provider, or sponsor about how to deal with your anger in ways that won’t cause you to hurt yourself or others or, importantly, pick up a drink or drug. Dealing With Anger in a Healthy Way Is Crucial

10. Deal With Past Mistakes

Most people who make their way into recovery have left a lot of pain and suffering in their wake. Feeling guilty or shameful for a past behavior or action during active addiction is pretty natural and healthy.

Shame is described as having negative beliefs about yourself and your self-worth. Guilt is having negative feelings about your past behavior. People in recovery can experience a lot of shame simply for having become addicted in the first place.6

If these emotions become excessive, however, they can hold you back from recovery. If you are trying to maintain a sober lifestyle, those feelings can become toxic and cause you to relapse if you do not deal with them properly.

Most who find recovery also find that they have emotionally damaged friends and loved ones and have many regrets about their past decisions.​ To avoid relapse and stay sober, it’s important that you take the necessary steps to learn from your past mistakes and begin to live life more responsibly. Step 9 in A.A. Is Making Amends

11. Find Balance in Your Life

One common mistake for those who are new to alcohol and drug recovery is substituting a new addiction of compulsive behaviors for their old ones.7 People new to recovery can find themselves approaching their new diet, exercise program, job, and even participation in support groups with a compulsion that echoes addiction.

Although their new activities are healthy and productive, they can be a stumbling block to lasting recovery if they become a transfer addiction to fill the void left by the original addiction. The secret is to find a healthy balance and to gain control over everything in your life and all of your choices.

The key is to learn that you have choices and that you can maintain control. If any area of your life is out of control, it will not help you maintain lasting sobriety. To Stay Sober, It’s Best to Avoid All Compulsive Behaviors

12. Celebrate Milestones

If you’re involved in a 12-step program, you likely already know the importance of milestones. In these programs, it’s customary to award plastic chips as you progress to the year-mark at which time you receive a bronze coin.

Acknowledging and celebrating the hard work of recovery is helpful for keeping you motivated and reminding you why you took this brave step toward sobriety in the first place. Just be sure that your rewards don’t involved drugs or alcohol. Instead, focus on things, experiences, and activities that will support your new, healthy lifestyle.

If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. 

For more mental health resources, see our National Helpline Database.

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New Castimonia 8PM Meeting in Austin, TX!

I am humbled to announce that we will officially be starting a new Castimonia meeting on Monday nights in Austin, TX on May 10th.  This is exactly how God’s ministry should grow.  A member that attended at another Castimonia meeting was brave enough to start a new meeting in a familiar location answering, “Lord send me!”  I am very grateful for this man’s bravery and for his faithfulness to the Lord.

For the time being, this meeting will be held via our Zoom platform every Monday night at 8pm until the group is allowed to hold an in-person meeting.

Please e-mail info@castimonia.org for the Austin Zoom meeting link.

Praise be to God, the father of our Lord Jesus Christ, for all He has done to grow His ministry!

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A LOOK AT OUR SPIRITUAL ARMOR

SOURCE:  Based on MacArthur Study Bible notes- Eph. 6:10-18

A true believer having a Spirit-controlled life can be sure to be in a spiritual war. Ultimately, Satan’s power over Christians is already broken, and the war is won through the crucifixion and resurrection of Christ.  However, in life on earth, battles of temptation go on regularly.  The Lord’s power, the strength of His Spirit, and the force of biblical truth are required for victory.

The armor should be the sustained life-long attire.  Satan’s deception and schemes are carried out by his demons and are highly structured for destructive purposes.  Satan wants us to distrust God, forsake obedience, have doctrinal confusion, falsehood, be hindered in service, be divided, serve in the flesh, live hypocritically, be worldly, and reject biblical obedience in any way.

Belt –   Pulls spiritual loose-ends together in truth – tucks away anything that hinders – Self-discipline in devotion to victory;

Breastplate –   The Christian’s chief protection against Satan and his schemes.  As believers faithfully live in obedience to and in communion with Jesus Christ, His own Righteousness produces in them the practical, daily righteousness that becomes their spiritual breastplate.  Lack of holiness leaves them vulnerable to Satan;

Shoes –   It is knowing that through Christ, believers are at peace with God, and He is on their side – confidence of Divine support allowing the believer to stand firm.

Shield –   Basic trust in God – the necessary, continual trust – trust in God’s Word and Promise – all sin comes when the victim falls to Satan’s lies and promises of pleasure, rejecting the choice of obedience and blessing;

Helmet –   Not attaining salvation, but protection against Satan’s weapons of doubt and discouragement to destroy a believer’s assurance – salvation is eternally protected, and one need not fear its loss.

Sword –   God’s Word – the only needed weapon – infinitely more powerful than any of Satan’s.  Used defensively to fend off Satan’s attacks, and offensively to destroy his strategies.

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Where is God in the Midst of All My Troubles?

SOURCE:  an article by J. Budziszewski

Has God forgotten me? Does He hate me? Why does He seem to hide Himself?

If you hurt enough to ask such questions, you deserve an answer. Trouble suffocates me. Worry entangles me. By night I can’t sleep, by day I can’t rest. The burden of suffering is intolerable. Where is God? Does He know, or are my prayers heard only by the wall? Is He near, or somewhere distant, only watching?

Some people think that you don’t. You’re sick, you’re dying, you’ve been deserted, you’ve lost a child, you’re innocent but accused of wrongdoing — and they try to shush you. Their intentions may be good, but they are hard to bear. “Don’t question God’s ways; He might hear you.” In my cry of anguish, don’t I want Him to hear me? “It’s probably for your own good.” If I’m to be tormented for my own good, don’t I get a say in the matter? “I’m sure there’s a good reason.” No doubt there is, but did I ask for a philosophical explanation? What I asked is “Where is God?”

Some Comforters

Even worse are the people who say, “You’re being unfair to God. It isn’t His fault. If He could have kept your trouble from happening, He would have, but He couldn’t. God is just as helpless as you are, and He weeps to see your sorrow.” No. If God is really God, then He could have stopped it; if I’m suffering, then He could have stopped it but didn’t. I may be baffled by Him, I may be frustrated by Him, but the God I want to hear from is the God who rules the world. I’m not interested in a God who is “not responsible.”

Some Comforters, Some Religion

Has God forgotten me? Does He hate me? Why does He seem to hide Himself? I am weary of my comforters, tired of His defenders. I want God to answer me in person. If only I could state my case before Him and hear His answer!

There was once a man who did that. His name was Job. He too was plagued with so-called comforters and defenders of God, but he demanded a hearing from God Himself, and God answered him. The history of the incident is told in great detail in the Bible.

Job is blameless and upright, a man of such integrity that even God likes to show him off. If anyone deserves blessings, Job does. Yet one day God puts him to the test. Job’s life falls to pieces; calamity of every kind descends upon him. Raiders sweep his fields; his livestock are captured or destroyed; his servants are put to the sword; a house collapses on his sons and daughters and kills them all. Disease strikes him, and he is covered with painful sores from the soles of his feet to the top of his head. In all this, he submits patiently to God, only to be mocked by his wife, who tells him to “curse God and die!”(Job 2:9) Friends arrive, and still he is patient. For days they sit with him in silence, seeing how greatly he suffers.

A Torrent of Grief

Finally Job can contain himself no longer. In a torrent of grief and protest, he cries, wishing that he had never lived. He doesn’t curse God, but he curses the day he was born. The terrible curse demeans all the previous good in his life; it implies that his joy, his home, his peace, and the lives of his children had never meant a thing, just because now they are gone.

This is too much for Job’s friends, and they rebuke him. On and on they lecture him; they cannot scold enough. Suffering, they say, is punishment for sin. The greater the sin, the greater the suffering. Since Job is in agony, he must have done something terrible to deserve it. Obviously, then, he is covering up. He only pretends to be just; he is really a hypocrite. If only he would confess and take his punishment, God would forgive him and relent — but instead, like a fool, he complains.

To hear these accusations is unbearable to Job. He rages in grief, defending himself and denouncing his friends. Against God, his complaints are even more bitter — and inconsistent. One moment he wants God to leave him alone, the next moment he wants Him to listen. One moment he declares himself guiltless, the next moment he admits that no man is. Yet through it all, he insists that his suffering is undeserved, and he demands that God give him a hearing.

Answer in a Whirlwind

In the end, Job gets his hearing. God answers from the heart of the whirlwind. He doesn’t pull His punches, and the encounter is overpowering. Meeting God turns out to be nothing like just hearing about Him. But Job is satisfied.

There are two amazing things about this face-off. The first is that God never explains to Job the reason for his suffering. In other words, it isn’t because God answers Job’s questions that Job is finally satisfied. In fact God asks questions of His own: Where was Job when God laid the foundations of the earth? Can he bind the stars of the constellations? Job has challenged the Creator of the mind, but does he comprehend even the mind of the ostrich? Job confesses, “I spoke of things I did not understand, things too wonderful for me to know”(Job 42:3).

The second amazing thing is that God does not side with Job’s friends. He sides with Job. It seems impossible. Wasn’t Job God’s accuser? Weren’t his friends God’s defenders? But there cannot be any mistake. Even though God humbles Job, not once does He express anger toward him. Yet toward his friends, God declares that His anger blazes out. He says that He will not forgive them until Job has prayed for them. And why? Because they have not spoken the truth about Him, “as my servant Job has”! (Job 42:7-8)

What truth could Job have spoken? Didn’t he just admit that he hadn’t known what he was talking about?

Not All Suffering Is Our Fault

Yes, but about one thing Job was right: He didn’t deserve what was happening. Not all suffering is our fault. We do bring some suffering upon ourselves: Adulterers destroy their homes, drunks their livers, wasters their wealth. Yet the innocent suffer too. Dreadful things happen, things we don’t deserve, things that seem to be senseless. This is why God sides with the sufferer, even in preference to those so-called defenders who merely “explain away” the pain.

In His justice, God understands that this will seem unjust to us. He does not even try to give us “answers” that we could not understand. Instead, He visits us, as He visited Job. Is He not God? He is a better answer than the “answers” would have been. Indeed, He is the only possible answer. Though we find ourselves buried in a deeper dark than night, from the midst of the whirlwind, He speaks.

You may object, “What good is it for God to visit me? He’s not the one drowning in troubles; I am. You say God sides with the sufferer,” but these words are meaningless. God can’t suffer with me. He only watches.”

But there is more. The story of Job is not God’s last word. Nor is it His last deed.

Human Wrecks

Let’s face it. In all our thoughts about suffering, we have sidestepped the main issue and focused on the secondary issue. To be frank, we human beings are wrecks. The external troubles that we blame on God are the least of our suffering. Something worse is wrong with us, and it is wrong with us inside.

One writer describes the problem as a “deep interior dislocation in the very center of human personality.” What we want to do, we don’t. What we don’t want to do, we do. We not only do wrong, but call it right. Even the good things in us become polluted. We may long to love purely, but our desires turn into idols that control us. We may long to be “blameless” like Job, but our righteousness turns into a self-righteousness that rules us. We may long to be reconciled with God, but we can’t stop wanting to be the center of the universe ourselves.

Can’t Repair Ourselves

Not only are we broken, but we can’t repair ourselves. Could you perform surgery on your own eyes? How could you see to do it? Suppose you tore off both hands; could you sew them back on? Without hands, how could you hold the instruments? Our sin-sickness is something like that. Many philosophies teach about right and wrong with pretty fair accuracy. What they can’t do is heal the sin-sickness. However true, no mere philosophy can do that. Our cancer requires more than a philosophy. What it requires is the divine surgeon, God Himself, and the name of His surgery is Jesus Christ.

Jesus was God Himself in human flesh — fully God, but fully man. Most people have heard that He taught, performed miracles, healed the sick. Most people have heard that He was executed on a Cross and rose again. What is less well known is what this was all about.

Did someone say God doesn’t suffer? In Jesus, God suffered. That was why He became one of us — to suffer for us.

Even though He had no sin of His own, Jesus identified with us so completely that He took the burden of our inward brokenness — our sin and sin-sickness — upon Himself. He understands it all, because He bore it all — the whole weight of it, all for us. By dying, He took it to death; by rising, He opened for us a way, through Him, to life.

There was no other way for God to help us. He bore real agony, bled real blood, died real death. On the Cross, even He felt alone. When He cried out, “My God, my God, why have You forsaken me?” it was for us (Matthew 27:46). All this He saw coming from afar, and He accepted it on our behalf. He paid the price that we cannot pay, He bore the burden that we cannot bear. “Come unto me, all you who are weary and burdened,” He says, “and I will give you rest”(Matthew 11:28).

This is not a fable; it actually happened, and it is really true. If we trust Him as our price-payer, as our sin-bearer, then through Him we give up our broken life and receive His own life in its place. Then no suffering can be meaningless, because it is lifted up into His own suffering and redeemed.

Did you read the catch? “If we trust Him.” Can you do that? Can you do it utterly, without reserve? Can you give up the ownership of yourself, and transfer the title to Him? If something in your heart is an obstacle — some fear, some pain, some pride — can you at least ask Him to remove it?

Though He had 77 questions for Job, for you He has only one. Will you come?

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How to Pray When Life Falls Apart

SOURCE:  Vaneetha Rendall Risner

In the midst of broken dreams and riveting pain, how should we pray?

Should we pray for healing and deliverance, believing that we just need to ask, because God can do anything? Or should we relinquish our desires to God, trusting that even in our anguish he has the perfect plan for us?

Yes.

When life falls apart, God invites us to do both.

In the Garden of Gethsemane, Jesus faced unimaginable suffering. Sweating drops of blood, he fell to the ground and prayed: “Abba, Father, all things are possible for you. Remove this cup from me. Yet not what I will, but what you will” (Mark 14:36).

Jesus, in his agony, is teaching us by example how to pray when we’re desperate.

Abba, Father

Jesus doesn’t begin with, “Almighty God, Maker of heaven and earth.” Of course, God is Lord of all and deserves honor and reverence. But Jesus chooses a term of endearment: “Abba.” Abba is an intimate, personal term for a father. Jesus is asking his Father to do something for him.

In a similar way, I need to draw near to God in my pain. He’s the Almighty Lord, but he’s also my Abba Father (Rom. 8:15). I need to approach him as such.

Nothing Too Difficult

Jesus knows God can do anything. He owns the cattle on a thousand hills. All things are his servants. Nothing is impossible with him.

While I know those Scripture verses by heart too, I often functionally doubt God’s ability to change my situation. I scan my circumstances and assume things will continue as they are. Even as I’m praying, I don’t look for miraculous answers; my prayers become rote recitations of requests more than earnest petitions of faith.

But in Gethsemane, Jesus knows his Father can grant his request. God gives life to the dead and summons into being things that don’t exist.

And I need to remember his limitless power when my situation looks insurmountable.

Remove This Cup

The cup Jesus asks God to remove isn’t mere physical suffering. Disciples and martyrs through the ages have faced physical pain without fear. Jesus is anguished over suffering that’s infinitely deeper. He is facing the terrifying fury of God’s wrath over our sin. And he’s facing that wrath alone, with no comfort from above.

Jesus knows God can change this horrifying situation. So he asks. He wants God to remove the very suffering he was sent to bear, the suffering he willingly came for, the suffering that would secure salvation for his people. Jesus wasn’t coerced onto the cross. He lay down his life of his own accord (John 10:18).

But now Jesus is asking if there is another way—any other way—for God to accomplish his purposes.

So many times I filter my requests. Should I ask God to relieve my suffering when I know he can use it? Is it okay to ask for healing, or is that presumptuous? Should I not ask for anything and just accept what I’ve been given? That posture seems more holy.

Yet, Jesus asks God to remove the cup.

If Jesus can ask, I can too. It’s appropriate to ask God to remove my suffering, change my situation, keep me from further pain. He longs to give me good gifts. I’ve begged God to heal friends, save family members, and give clarity, and he has answered “yes.” But I’ve also pleaded with God to save my dying son, heal my escalating disease, and bring back my husband, and he said “no.” So even though I don’t know how he will answer, my Father still bids me to earnestly petition him for the things I desire.

Not My Will, But Yours

Jesus finally relinquishes his will to God’s. When denied his desire, Jesus accepts the decision completely. He stumbles to his execution without murmur or complaint.

This relinquishment isn’t easy for me. When I keep God at a distance, I can stay detached without expectations. But if I draw near to him and truly believe he can change the situation, I can start to clutch the outcome I want. I may verbalize “Your will be done,” but I’m whiteknuckling my own will.

God often has to pry my fingers off my desired outcome. Though I’ve felt devastated by his “no’s,” as I submit to his will—often with disappointment and tears—he assures me he’s working for my good. I see only part of the picture. He has a purpose in his denials.

The Father said “no” to the Son. And that “no” brought about the greatest good in all of history.

God is not capricious. If he says “no” to our requests he has a reason, perhaps 10,000. We may never know the reasons in this life, but one day we’ll see them all. For now, we must trust that his refusals are always his mercies to us.

Run to Your Father

And now as we wait, still struggling to make sense of the storms in our lives, let us pray as our Savior did. Let us draw near to God, believe he can change our situation, boldly ask him for what we need, and submit our will to his.

Our Father’s plans are always perfect. They will always be for our good and his glory.