Guide to Surviving the First Month of Sobriety

When you first quit drinking or drugging, you’ll experience a wide range of withdrawal symptoms like cravings, headaches, mood swings, anxiety, and depression.

Many of these symptoms will subside in a month’s time, but in the meantime, you’ll need to be patient and ride out the storm. Here are some other things you can expect during the first month of sobriety.

• You’ll experience intense cravings to drink. This is normal, given that you’ve been regularly medicating yourself with alcohol for years. Your cravings will gradually subside as your body and mind readjust to life without alcohol or drugs.
• You’ll experience a flood of negative emotions, from sorrow and regret to fear, anger, and shame. But remind yourself there is a light at the ned of the tunnel and keep going.
• You’ll also experience moments of relief and joy as you realize that you’ve taken the first step toward a new, sober life.
• You’ll have to face your fears and deal with any underlying issues that may be causing you to turn to alcohol or drugs for relief.
• You’ll experience physical symptoms like headaches, muscle aches, fatigue, insomnia, and digestive issues.

It is a difficult road towards your healing, but it's one that you don’t need to face alone. Having support through family, friends, support groups, or sober livings, through the trials of recovery, makes it a little easier.

Having cravings in the first months is unavoidable, but if you know how to handle them, it will make your journey less complicated. Some of these tips might help you ride the cravings-

• Understand that cravings are a natural part of the recovery process and that they will pass with time. Don’t fight the craving—recognize it and let it move through you.
• Engage in an activity that keeps your mind and body busy, such as going for a walk, exercising, reading, or practicing a hobby. Keeping your hands and mind occupied can prevent cravings from taking control.
• Find support in a friend, sponsor, or support group when cravings hit. Talking through your emotions with someone who understands can help you feel supported and reduce the urge to relapse.
• Practicing mindfulness and relaxation techniques, such as deep breathing, meditation, or yoga, can help calm your mind and reduce anxiety or stress that may trigger cravings.
• Writing down your thoughts, emotions, and cravings can help you process what you're feeling. Journaling can give you clarity on your progress and reinforce your commitment to sobriety.
• It’s important to avoid situations or places that may trigger cravings, especially in the first month, such as social events where alcohol or drugs are present.
• Drinking water or having a healthy snack can distract you from the craving while providing nourishment to your body.
• When cravings hit, think about the negative effects of using substances and how it would derail your progress. Focus on the positive changes you’re making in your life and the goals you’re working toward.
• Practicing gratitude can help you feel more positive, increase your resilience to cravings, and remind you why sobriety is worth the effort.

Joining a support group is a great way to meet people who are in the same boat as you. Here are some reasons why you should consider joining a support group-

• Provides Accountability
• Reduces Feelings of Isolation
• Offers Emotional Support During Tough Times
• Boosts Motivation and Encouragement
• Helps Manage Cravings and Temptations
• Offers a Sense of Belonging and Connection
• Guides You Through Difficult Emotions
• Prevents Relapse
• Offers Practical Resources and Advice
• Helps Build Confidence in Your Recovery Journey

You can find a support group in your area by visiting the National Alcohol and Drug Abuse or SAMHSA websites. Another option is to join an online support group. There are plenty of options out there, including Alcoholics Anonymous and Narcotics Anonymous. The vast majority of sober living also have regular support group meetings on-site.

While it's a difficult journey mentally and physically, the first time also comes with a lot of physical changes that might cause discomfort. Being aware of these changes is important to help you manage and be prepared for them. Some of these are-

• Withdrawal Symptoms, which can range from mild (headaches, fatigue, irritability) to more severe (nausea, tremors, insomnia), especially if someone was heavily reliant on alcohol or drugs.
• Changes in Sleep Patterns, insomnia may be an initial challenge, but over time, as the body starts to heal, sobriety can lead to better sleep quality.
• Increased Energy Levels, without the constant drain of substances, the body begins to function more efficiently, leading to higher levels of vitality and alertness.
• Enhanced Physical Health, as sobriety gives your organs a chance to heal, you may notice improvements in skin tone, reduced bloating, and better digestion as your body detoxifies and regenerates.
• Detoxification is a process that can cause temporary discomfort, but it is an essential step for long-term recovery and physical health.
• Cravings not just for substances but also for comfort food or sugary snacks. The body’s response to the lack of alcohol or drugs may cause fluctuations in hunger levels.
• Physical Discomfort and Aches, such as muscle aches, headaches, or general discomfort. This is a normal part of detoxing and can be managed with hydration, rest, and proper nutrition.
• Brain Function and Mental Clarity, functions like memory, focus, and cognitive functions begin to get sharper, helping you feel more grounded and alert.

The first month of sobriety is critical to long-term recovery because it lays the foundation for the rest of your journey. During this time, your body undergoes detoxification and begins to heal from the physical damage caused by substance use.

The first month also provides the opportunity to develop healthy coping mechanisms to manage stress, emotions, and triggers without turning to alcohol or drugs. These new habits and strategies are vital for avoiding relapse and handling future challenges.

You also begin to establish a sober routine that supports your well-being, including activities and practices that promote growth and stability. Emotional and mental health are also at the forefront during this time, as your brain adjusts to life without substances. Therapy, support groups, and self-reflection help address any emotional turbulence and build resilience, which is crucial for long-term success. You're also more vulnerable to relapse, making it a pivotal time for seeking support and creating a strong support network.

It is a time of transformation where you start shaping your new identity as a sober individual. This shift is essential for maintaining long-term sobriety and ensuring that recovery becomes an integral part of your life.

Individuals who follow a structured routine during their recovery have a much easier time avoiding relapse later in their journey as well. Having a routine helps you keep a check on your cravings and urges as well as plan things better to keep your mind distracted during the initial difficult time. Some tips that might help you establish a routine are-

• Create a Structured Daily Schedule to improve sleep hygiene, which helps regulate mood, energy, and mental clarity.
• Incorporate Regular Exercise, like walking, yoga, or fitness classes, to boost endorphins.
• Engaging in Hobbies or New Interests
• Attend Support Meetings Regularly and Schedule regular therapy sessions
• Check in with Your Support System, like a sponsor or trusted friend, to discuss your progress and challenges.
• Prioritize Nutrition and Self-Care
• Set Small, Achievable Goals to track your progress
• Practice Mindfulness and Stress Management with practices like meditation, deep breathing, or journaling to stay grounded and manage stress effectively.
• Stay Accountable and maintain your focus on recovery.

Exercising daily is critical during the first month of sobriety. It will help ease your withdrawal symptoms and keep you busy and focused on your recovery. Research shows that regular cardiovascular exercise reduces cravings.

It will also boost your immune system, release endorphins, improve your sleep, and help you release stress. There are many different types of exercise you can do, like yoga, jogging, hiking, weightlifting, and Pilates. Find one that resonates with you and stick with it. You can also join an exercise group or find an online exercise program to keep you motivated and help you stay on track.

Sober living houses are residential homes designed to help you get through the first few weeks or months of sobriety. You’ll get to share a home with other alcoholics and addicts who are also in the process of getting sober and trying to build up and live a sober life. At the same time, you’ll be surrounded by a team of supportive sober coaches and mentors who will help you navigate through your first few weeks of sobriety. These staff members will provide you with guidance, advice, and support as you transition into a sober lifestyle. You can also meet other people who are going through the same thing as you and make some new sober friends. Sober living homes come in many forms and have different levels of intensity.

Bridges Sober Living, located in West LA, offers sober living apartments for both men and women as they work to stay off drugs and alcohol and rebuild fulfilling new lives in recovery. If you are ready to make a change, reach out today!