Strategies for Long-Term Sobriety: Building a Sustainable Foundation

Achieving sobriety is a significant milestone, but maintaining it over the long term requires dedication, commitment, and effective strategies. Some days will be harder than others, but we’ve seen firsthand how these strategies can improve a person’s life! By implementing these practical tips, you can build a solid foundation for sustained sobriety and enjoy a fulfilling life free from substance use disorder.

Strategy #1: Cultivate a Strong Support Network

-Connect with Others in Recovery: Recovery can be a journey of hills and valleys, and having a support system can help you navigate that path more easily! Join support groups like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), or SMART Recovery. Sharing experiences and receiving support from people who understand your struggles can be invaluable, and can be done at your comfort level either in-person or online. At CSL, we help our clients connect with the recovery group that fits their needs through our recovery resources.

-Build Relationships with Sober Friends and Family: Surround yourself with positive influences who support your sobriety by spending time with people who share your values and goals, and who want to support you on your recovery journey. If you’re in recovery but live in an environment where drugs and alcohol are a way of life, you need to consider removing yourself from those people. It’s OK to put yourself first, so you can be the best version of yourself! 

-Seek Professional Help: Consider therapy or counseling to address underlying issues that may contribute to addiction. A therapist can provide guidance and tools for coping with stress, anxiety, and depression, and can also help you understand yourself better. At CSL, we can connect you with a therapist that specializes in substance use disorders.

Strategy #2: Develop Healthy Coping Mechanisms

-Practice Mindfulness and Meditation: Mindfulness, the practice of being fully present and aware of the present moment, can help you stay present and reduce cravings. It helps you recognize cravings as temporary sensations, rather than overwhelming urges. By observing cravings without judgment, you can detach from them and reduce their power. 

Meditation can calm the mind and promote relaxation. During meditation, you learn the technique of deep breathing, which can help develop emotional regulation skills to manage stress, anxiety, and other emotions that may trigger cravings. You can find short meditation videos on YouTube, like this one here, that are great for beginners! 

-Engage in Physical Activity: Regular exercise can boost mood, reduce stress, and improve overall well-being. Even something as simple as a walk in your neighborhood or a park will help your body release the happiness hormone (ie: endorphins), and will give you a sense of achievement and stability. Find activities you enjoy and make them part of your routine! 

-Explore Hobbies and Interests: Having something in your life that brings you joy will help encourage a positive mindset, and as that mindset grows stronger, you’ll be able to resist cravings more easily. It will also give you a sense of purpose! Whether it's something in the arts, a rec sports league, or volunteering with a local organization, pick something to do that you truly enjoy!

Strategy #3: Create a Healthy Lifestyle

Prioritize Sleep: Adequate sleep is essential for both physical and mental health! Create a bedtime routine that fits your lifestyle to help your body unwind and prepare for sleep. Adding things into your routine such as turning off screens one hour before bed can be helpful in getting restful sleep. Aim for 7-8 hours of quality sleep each night.

Eat a Balanced Diet: A nutritious diet can improve your overall health and energy levels. You don’t have to spend more to eat healthier–actually, you’ll spend less money by avoiding fast food and junk food! Make meal planning a part of your routine and find recipes online that get you motivated and excited to cook, and focus on whole foods, fruits, vegetables, and proteins. A great way to start is to sit down each Sunday and dedicate one hour to meal planning, writing down the ingredients for your trip to the grocery store.

Manage Stress: Practice stress-management techniques such as deep breathing, yoga, or spending time in nature. Knowing what technique suits you best and practicing it regularly will help you manage stress when it becomes too much to handle. Your therapist can also help you create in-the-moment strategies for those times that stress and anxiety feel heavy and overwhelming. 

Strategy #4: Avoid High-Risk Situations

-Identify Triggers: Recognize situations or people that may trigger cravings and avoid these triggers as much as possible. It will take some self discipline to do this, but lean into your recovery support network to help you. 

-Learn to Say No: Have you ever heard the saying, “NO is a complete sentence.”? It means that you don’t owe anyone an explanation when you say “no”, especially if you;re saying no to triggering people or situations. Practice assertiveness and learn to decline invitations to events or activities that could jeopardize your sobriety. 

-Develop a Plan of Action: Have a plan for how to handle high-risk situations. If you find yourself in a situation that triggers your cravings, immediately start your plan of action. Call a trusted friend or family member, attend a support group meeting, or practice mindfulness techniques–maybe do all three!

By implementing these strategies and staying committed to your recovery, you can build a fulfilling and sober life. Remember, you are not alone, so give yourself a lot of grace and self compassion during the recovery process. Set realistic goals, starting with small wins and building up to the bigger ones. With time, patience, and perseverance, you can overcome addiction and live a life of hope and happiness.

At Counseling Services of Lancaster, for more than 50 years we’ve helped thousands of people in Lancaster county recover from substance use disorder. If you or someone you know needs our help, please reach out to us.