The first 30 days of sobriety can be hard. While your physical state may be feeling better since you’ve completed the detoxification process, it can be challenging for your mental state. It may be intimidating to imagine a sober life, and exiting a treatment program may feel like the end of the journey. But in fact, the recovery journey keeps going when you enter real life.
Maintaining sobriety comes with its own challenges. But with the right preparation and support system, you can not only stay sober but build a life that fulfills without drugs beyond the first 30 days of sobriety.
What to Expect During Your First 30 Days Sober
When you first get sober, your emotions can be all over the place, since drugs and alcohol have numbed emotions. This can be overwhelming when you can no longer use substances to numb your emotions. It can take some time for your emotions to balance out. You can expect to get mad or mourn your relationship with alcohol and drugs. At the same time, you will also feel happy and relieved. Once you stick it out for 30 days, your emotions settle and it does get easier.
You likely won’t feel different just emotionally, but also psychically. Once you have detoxed, then your body starts to learn how to function at the best capacity without alcohol or drugs. When you have been sober for 30 days, the fog will begin to clear from the brain and you may start to feel like yourself. You will sleep better and feel more energetic, and you won’t have any of the physical symptoms that come from drugs or alcohol, such as hangovers.
Depending on what substance your body will be detoxing from in the first 30 days sober, you will likely go through symptoms of withdrawal that may feel very uncomfortable. It’s in your best interest to learn what to expect, both from treatment program resources and support groups with people who’ve done it themselves. Knowledge and insight into what you can expect to feel will help prevent relapse and falling into old habits.
For example, it’s not uncommon for people in the early stages of life in sobriety to have “drunk dreams.” This means you wake up feeling like you used or drank in your dream. These dreams can sometimes feel real or just a fleeting reminder of your former life. These dreams can be frightening. However, it’s a reminder to remember that these are just dreams and don’t affect your current state. As you spend more time sober, these dreams happen less frequently.
Drugs and alcohol not only numb the emotions but also numb the senses and brain, which means for the first 30 days of sobriety you may have sensory and information overload. When using, it’s hard for the brain to process information, so when you stop using, the brain has to retrain itself. The information and sensory overload will lessen over time.
One major reason behind medical detox and medication-assisted treatment for drug addiction is to support early treatment without the distraction of cravings. Even if a person is sincere about pursuing sobriety, it can be tempting to relapse in early recovery due to uncomfortable withdrawal symptoms.
Recovering from addiction is more than just undergoing detox from the drug itself.
Without intentionality and planning, it may be tempting to go slip back into old habits and relapse into drug use out of boredom. It can be beneficial to create a daily routine that includes activities you enjoy and that promote overall well-being. This could involve setting aside time for hobbies, exercise, or relaxation techniques like meditation or yoga. By incorporating these positive activities into your daily life, you can reduce the likelihood of experiencing intense cravings or triggers.
One of the biggest challenges during the early stages of sobriety is dealing with triggers and cravings. It’s important to remember that these feelings are normal and temporary. To cope with triggers, identify your specific triggers and develop a plan to avoid or manage them. For example, if social events involving alcohol are triggering for you, consider finding sober social activities or attending support group meetings instead.
Learn New Coping Strategies to Manage Stress
Many people turn to substances out of boredom or because the stress of daily life (and/or mental health) can weigh on a person. A key aspect of early recovery from substance abuse is finding ways to deal with boredom and those recurring emotions.
Exploring new hobbies or revisiting old ones can also be a great way to distract yourself and find joy without alcohol. Whether it’s painting, playing a musical instrument, or gardening, finding a new passion can provide a sense of purpose and fulfillment.
Connecting with nature can be a powerful stress reliever. Spending time outdoors, whether it’s going for a hike in the mountains, relaxing by the beach, or simply taking a walk in a nearby park, can help clear your mind and rejuvenate your spirit. The sights and sounds of nature can have a calming effect on your overall well-being, promoting relaxation and reducing stress levels.
Support is a very important part of recovery. It can be family members, friends, or members of your 12-step group, but you want these people in your corner. These people can help motivate you to keep going. Be sure to have phone numbers and feel free to stop by and reach out to them if you need to. When there are other people in your life that care about what is happening, then the journey isn’t so lonely.
Journaling can be a good way to vent any frustrations. When feelings arise, grab a notebook and write what is on your mind. You don’t want to censor this, so you should let out all the negative energy. You can even doodle or whatever you need to do to let it all out.
Exercise can help release endorphins to give you warm fuzzies. Exercise doesn’t even have to cost you any money. You don’t need a gym membership to reap the benefits of exercise. You can also go for a walk or run. Exercise can help you be social as well and have an activity that doesn’t revolve around drugs and alcohol. You can grab a friend to play tennis or a few friends for a basketball game at the local park. Exercise can also improve your health, and getting healthy is a big part of recovery.
Dwelling on the past doesn’t help and you need to focus on what you are doing now that you can control. Be in the present moment and focus energy into creating good things for that moment. Meditation is a good way to train your brain to focus on the now. While meditation might seem scary at first, it doesn’t have to be. All you have to is find a quiet spot without any distractions and give yourself 15 minutes a day to just focus on the present moment and your breathing.
Avoid Rationalizing to Maintain Sobriety
Addiction can have a way of making you rationalize and justify any past bad behaviors. You may have thoughts such as “I have survived for 30 days, I can have one drink,” or feel like you may be able to handle it. When these thoughts arise, you need to remember the negative consequences of your use. Don’t romanticize any drug use in your past. Be prepared to feel better, which can be deceiving. This doesn’t mean that alcohol or drugs are okay again.
Open up About Your Challenges in Sobriety
Socializing with friends and loved ones can also play a crucial role in managing stress. Surrounding yourself with a supportive network of people who understand and respect your journey toward sobriety can provide comfort and encouragement during challenging times. Whether it’s having a heartfelt conversation over a cup of coffee or engaging in a fun group activity, the companionship and camaraderie of friends can lift your spirits and remind you that you’re not alone in your pursuit of a healthier, alcohol-free lifestyle.
Celebrate Milestones of Early Sobriety
It may feel odd to celebrate progress in sobriety in the first month, or even in the first week. But staying sober needs to include acknowledging where and how a person has made progress. In the early days of sobriety, it is an accomplishment to do activities or handle stresses sober that may have triggered substance use before your recovery program. It is an accomplishment to get through the mood swings and physical effects of transitioning to sobriety.
Start Your Journey to Sobriety at Principles Recovery
The pathway to recovery is a long road. It is a very difficult one as well. The time before you start feeling the physical benefits and mental rewards of sobriety is a very crucial time. It can feel very difficult to work through the mental challenges posed by initial sobriety. But you are not alone.
If you are struggling with addiction, don’t be afraid to reach out. Contact us today.
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