Table of ContentsView AllTable of ContentsWhat Is Sobriety?How to Get SoberGetting Through DetoxHow to Stay Sober
Table of ContentsView All
View All
Table of Contents
What Is Sobriety?
How to Get Sober
Getting Through Detox
How to Stay Sober
Sobriety can be a particularly challenging pursuit for someone with anaddictionlikealcohol use disorder. Obstacles to getting sober include what some describe as the “uncontrollable obsession to use.“Risks of relapse (return to substance use) mean several strategies and supports may be needed, including seeking professional and peer support.
This article will describe sobriety in more detail, the challenges a person faces while working to stay sober, the options for treatment, and tips for building a sober lifestyle.
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Sobriety is a general term for staying away from mood- and mind-altering substances, though there is no commonly agreed-upon medical definition in terms of what sobriety means. People in recovery generally agree that abstinence is necessary but remains just a starting point for a new, sober life.
A person who is getting sober may be getting sober from one substance or all substances. Their process of getting sober will depend on numerous factors, including the severity of drug or alcohol use disorder and long-term goals of sobriety.
Sobriety can be a fixed-term goal like staying sober for a set period (such asDry January), or a lifelong goal of staying sober from all substances.
Sobriety SetbacksThere are common setbacks to getting and staying sober like withdrawal, craving, and pressure to use. Relapse rates for substance use addictions are around 40% to 60%.Setbacks don’t erase progress, though, and they don’t mean you’ve “failed” to stay sober. Remaining sober over time is about much more than willpower.
Sobriety Setbacks
There are common setbacks to getting and staying sober like withdrawal, craving, and pressure to use. Relapse rates for substance use addictions are around 40% to 60%.Setbacks don’t erase progress, though, and they don’t mean you’ve “failed” to stay sober. Remaining sober over time is about much more than willpower.
Relapse After Recovery
Some studies find that this structure, along with a start date for sobriety and milestones, is important to some people in recovery. Others describe recovery as progressive.
The journey of recovery from alcohol use disorder typically requires that you first recognize the problem that drinking brings to your life. It’s not possible to move forward if you remain in addiction denial. After admitting there’s a problem, you can:
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
Depending on the severity of the addiction or substance being used, a medically supervised detox may be necessary to safely help you.
One study found that 68% of people treated in a detox unit experienced moderate alcohol withdrawal symptoms. You can expect certain alcohol withdrawal symptoms such as sleep disruption to occur, though some people can experience seizures and other severe symptoms.
To begin, it can take several hours to sober up from alcohol.Then, the first few weeks of sobriety are when relapse risk is highest.Detox can occur in a hospital setting or as the first part of inpatient or outpatient rehabilitation.
Withdrawal SymptomsPeople may experiencewithdrawalwhen getting sober, which are physical, cognitive, and behavioral symptoms that occur after discontinuing a substance. How long symptoms last will depend on the substance and other factors.These factors include:How long you’ve been using the substanceDrug(s) you’re abstaining fromAgePhysical and mental healthWithdrawal method (i.e., “cold turkey,” medically-assisted)
Withdrawal Symptoms
People may experiencewithdrawalwhen getting sober, which are physical, cognitive, and behavioral symptoms that occur after discontinuing a substance. How long symptoms last will depend on the substance and other factors.These factors include:How long you’ve been using the substanceDrug(s) you’re abstaining fromAgePhysical and mental healthWithdrawal method (i.e., “cold turkey,” medically-assisted)
People may experiencewithdrawalwhen getting sober, which are physical, cognitive, and behavioral symptoms that occur after discontinuing a substance. How long symptoms last will depend on the substance and other factors.These factors include:
Choose a Therapy
Different forms of therapy can help you get sober:
Medication
Digital Health and Wearable DevicesSome people may find that wearable devices and smartphone apps can support their recovery from alcohol use disorder. Biosensors monitor physical changes, detect alcohol use, and identify relapse risk. Studies suggest digital health options can improve access to care for some of the 15 million people experiencing alcohol use disorder each year.
Digital Health and Wearable Devices
Some people may find that wearable devices and smartphone apps can support their recovery from alcohol use disorder. Biosensors monitor physical changes, detect alcohol use, and identify relapse risk. Studies suggest digital health options can improve access to care for some of the 15 million people experiencing alcohol use disorder each year.
How Researchers Are Using Health Tech to Monitor Depression
Tips to Stay Sober
Early sobriety may come with feelings of fatigue and the stress of dealing with challenges (people, places, and things that stimulate the urge to use).It’s impossible to know how you’ll react and how your life will change when getting and staying sober.
There are some general things you can expect to happen. The following tips are all ways you can help yourself reach your goals.
Identify Your Triggers
Triggers for using drugs and alcohol typically are people, places, and things that remind you of your addictive behavior or encourage the use of substances you’re avoiding.
Common triggers for substance use may include:
Be Aware of Relapse Signs
Relapse(using substances again after stopping) can and does happen, with 85% of people experiencing relapse at least once and half of them doing so within the first two weeks of sobriety. This is when relapse risk is highest.
Knowing relapse signs can help you recognize your risk of relapse, and they may include a return to addictive thinking patterns and compulsive behaviors.
Avoid Old Habits and Toxic Relationships
You may again seek out the people and situations that support your alcohol use. Some people who move from a controlled and protective setting find themselves awash in the environmental cues that lead to their drinking.
This can include toxic relationships in which you feel unheard, misunderstood, unsupported, demeaned, unsafe, and/or attacked. The related stress may increase the risk of relapse.
Get Support
Getting support doesn’t have to mean going to rehab, although that is an option. Support can also look like joining in-person and online support groups. One 2020 study found potential benefits of combining in-person and online support methods.
Develop a Structured Routine
Developing a structured routine can help a person stick to their sobriety goals, make healthy decisions, and reduce the likelihood of triggers and relapse. Establishing a routine with regular sleep and support group attendance can reduce stress and help you stay sober.
Prioritize Self-Care
Focusing on taking the best care of yourself as possible will set the stage for your success. This may include:
Spending time in pursuits that contribute to building your sober life will help you chart the course to the future.
Celebrate Your Milestones
Milestones in sobriety (e.g., 24 hours, a month, three months) are celebrated to recognize the incredible hard work that’s been accomplished through staying sober for a certain length of time. They can help motivate a person to remain sober to reach the next milestone.
Summary
Getting sober is when someone stops using an intoxicating substance. It can include a medically supervised detox, various forms of treatment including therapy and 12-step programs, and calling upon family, friends, and professionals for additional support.
Staying sober requires a person to analyze the reasons why they were using the substance, identify their personal triggers for relapse, and avoid falling into a pattern of use again. It’s often a lifelong process.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Cyders MA, Fry M, Fox T, Shircliff K, Jacobs M, Scott H.Age, 12-step group involvement, and relapse affect use of sobriety date as recovery start date: A mixed methods analysis.Inquiry. 2023;60:00469580231220476. doi: 10.1177/00469580231220476National Institute on Drug Abuse.Principles of drug addiction treatment: A research-based guide (third edition).Alcoholics Anonymous.12 district central office.Davis-Martin RE, Alessi SM, Boudreaux ED.Alcohol use disorder in the age of technology: A review of wearable biosensors in alcohol use disorder treatment.Front Psychiatry. 2021;12:642813. doi:10.3389/fpsyt.2021.642813Substance Abuse and Mental Health Services Administration.Enhancing motivation for change in substance use disorder treatment.American Addiction Centers.How to get sober.Laniepce A, Cabé N, André C, Bertran F, Boudehent C, Lahbairi N,et al.The effect of alcohol withdrawal syndrome severity on sleep, brain and cognition.Brain Commun. 2020;2(2):fcaa123. doi:10.1093/braincomms/fcaa123Alcohol Rehab Help.How long does it take to sober up?Manning V, Garfield JBB, Staiger PK, et al.Effect of cognitive bias modification on early relapse among adults undergoing inpatient alcohol withdrawal treatment: A randomized clinical trial.JAMA Psychiatry. 2021;78(2):133. doi:10.1001/jamapsychiatry.2020.3446American Psychological Association.Substance withdrawal.The Alcohol and Drug Foundation.Withdrawal.National Institute of Mental Health.Psychotherapies.Canadian Association of Mental Health.Family therapy.Cuijpers P, Donker T, Weissman MM, Ravitz P, Cristea IA.Interpersonal psychotherapy for mental health problems: A comprehensive meta-analysis.American Journal of Psychiatry. 2016 Apr 1.173(7), 680–687. doi:10.1176/appi.ajp.2015.15091141National Institute on Alcohol Abuse and Alcoholism (NIAAA).Treatment for Alcohol Problems: Finding and Getting Help.Oregon Trail Recovery.Early sobriety tips.American Psychological Association.Preventing relapse.Atadokht A, Hajloo N, Karimi M, Narimani M.The role of family expressed emotion and perceived social support in predicting addiction relapse.Int J High Risk Behav Addict. 2015;4(1):e21250. doi:10.5812/ijhrba.21250Ram D, Whipple CR, Jason LA.Family dynamics may influence an individual’s substance use abstinence self-efficacy.J Addict Prev Med. 2016;2(1)Pickard H.Responsibility without blame for addiction.Neuroethics. 2017;10(1):169-180. doi:10.1007/s12152-016-9295-2Strand M, Eng LS, Gammon D.Combining online and offline peer support groups in community mental health care settings: A qualitative study of service users’ experiences.Int J Ment Health Syst14, 39. 2020 May 29. doi:10.1186/s13033-020-00370-xAmerican Addiction Centers.The importance of routine in recovery: How habits help you stay sober.NCCIH.Yoga: What you need to know.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Cyders MA, Fry M, Fox T, Shircliff K, Jacobs M, Scott H.Age, 12-step group involvement, and relapse affect use of sobriety date as recovery start date: A mixed methods analysis.Inquiry. 2023;60:00469580231220476. doi: 10.1177/00469580231220476National Institute on Drug Abuse.Principles of drug addiction treatment: A research-based guide (third edition).Alcoholics Anonymous.12 district central office.Davis-Martin RE, Alessi SM, Boudreaux ED.Alcohol use disorder in the age of technology: A review of wearable biosensors in alcohol use disorder treatment.Front Psychiatry. 2021;12:642813. doi:10.3389/fpsyt.2021.642813Substance Abuse and Mental Health Services Administration.Enhancing motivation for change in substance use disorder treatment.American Addiction Centers.How to get sober.Laniepce A, Cabé N, André C, Bertran F, Boudehent C, Lahbairi N,et al.The effect of alcohol withdrawal syndrome severity on sleep, brain and cognition.Brain Commun. 2020;2(2):fcaa123. doi:10.1093/braincomms/fcaa123Alcohol Rehab Help.How long does it take to sober up?Manning V, Garfield JBB, Staiger PK, et al.Effect of cognitive bias modification on early relapse among adults undergoing inpatient alcohol withdrawal treatment: A randomized clinical trial.JAMA Psychiatry. 2021;78(2):133. doi:10.1001/jamapsychiatry.2020.3446American Psychological Association.Substance withdrawal.The Alcohol and Drug Foundation.Withdrawal.National Institute of Mental Health.Psychotherapies.Canadian Association of Mental Health.Family therapy.Cuijpers P, Donker T, Weissman MM, Ravitz P, Cristea IA.Interpersonal psychotherapy for mental health problems: A comprehensive meta-analysis.American Journal of Psychiatry. 2016 Apr 1.173(7), 680–687. doi:10.1176/appi.ajp.2015.15091141National Institute on Alcohol Abuse and Alcoholism (NIAAA).Treatment for Alcohol Problems: Finding and Getting Help.Oregon Trail Recovery.Early sobriety tips.American Psychological Association.Preventing relapse.Atadokht A, Hajloo N, Karimi M, Narimani M.The role of family expressed emotion and perceived social support in predicting addiction relapse.Int J High Risk Behav Addict. 2015;4(1):e21250. doi:10.5812/ijhrba.21250Ram D, Whipple CR, Jason LA.Family dynamics may influence an individual’s substance use abstinence self-efficacy.J Addict Prev Med. 2016;2(1)Pickard H.Responsibility without blame for addiction.Neuroethics. 2017;10(1):169-180. doi:10.1007/s12152-016-9295-2Strand M, Eng LS, Gammon D.Combining online and offline peer support groups in community mental health care settings: A qualitative study of service users’ experiences.Int J Ment Health Syst14, 39. 2020 May 29. doi:10.1186/s13033-020-00370-xAmerican Addiction Centers.The importance of routine in recovery: How habits help you stay sober.NCCIH.Yoga: What you need to know.
Cyders MA, Fry M, Fox T, Shircliff K, Jacobs M, Scott H.Age, 12-step group involvement, and relapse affect use of sobriety date as recovery start date: A mixed methods analysis.Inquiry. 2023;60:00469580231220476. doi: 10.1177/00469580231220476
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American Addiction Centers.How to get sober.
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Alcohol Rehab Help.How long does it take to sober up?
Manning V, Garfield JBB, Staiger PK, et al.Effect of cognitive bias modification on early relapse among adults undergoing inpatient alcohol withdrawal treatment: A randomized clinical trial.JAMA Psychiatry. 2021;78(2):133. doi:10.1001/jamapsychiatry.2020.3446
American Psychological Association.Substance withdrawal.
The Alcohol and Drug Foundation.Withdrawal.
National Institute of Mental Health.Psychotherapies.
Canadian Association of Mental Health.Family therapy.
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National Institute on Alcohol Abuse and Alcoholism (NIAAA).Treatment for Alcohol Problems: Finding and Getting Help.
Oregon Trail Recovery.Early sobriety tips.
American Psychological Association.Preventing relapse.
Atadokht A, Hajloo N, Karimi M, Narimani M.The role of family expressed emotion and perceived social support in predicting addiction relapse.Int J High Risk Behav Addict. 2015;4(1):e21250. doi:10.5812/ijhrba.21250
Ram D, Whipple CR, Jason LA.Family dynamics may influence an individual’s substance use abstinence self-efficacy.J Addict Prev Med. 2016;2(1)
Pickard H.Responsibility without blame for addiction.Neuroethics. 2017;10(1):169-180. doi:10.1007/s12152-016-9295-2
Strand M, Eng LS, Gammon D.Combining online and offline peer support groups in community mental health care settings: A qualitative study of service users’ experiences.Int J Ment Health Syst14, 39. 2020 May 29. doi:10.1186/s13033-020-00370-x
American Addiction Centers.The importance of routine in recovery: How habits help you stay sober.
NCCIH.Yoga: What you need to know.
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