Start with a Plan and See it Through...
- Reduce Alcohol Intake & Learn about Moderation
- Stop using illegal substances
- If your life has become unmanageable or your family and friends are telling you that you need to get sober. Why not give it a try?
- If you have relied heavily on alcohol and are consuming large amounts daily, or if you are using drugs go to a Detox program and/or a treatment facility.
- COMPLETE the program. Don't quit before it's over. Leave when they say your are ready!
- Arrange for a safe place to live. We highly recommend doing your research and transitioning to a sober living facility if at all possible. Find sober roommates, or live with family members that will respect your new found sobriety. (That means removing all alcohol from the house. Or any other substance that shouldn't be there)
- Find a neuropsychologist to do testing or a psychiatrist that can evaluate your mental health. You might want to consider medication to help you through this time. Or consider seeing a nutritional or metabolic psychiatrist. They are part of an emerging field that treats your whole body and mind. The longer you are sober the more accurate their diagnosis will be.
- Find a counselor and go as often as you can afford. Consider a virtual therapist if that works best for your schedule. Try different types of therapy. Just because one modality didn't work for you, doesn't mean that another one won't. Don't be afraid to find a new therapist if you need to. A good fit with your counselor is essential. Therapy can be hard but stick with it because you will discover that there are reasons why you rely on substances and you must uncover then and learn other coping skills.
- Consider doing therapy with your partner, spouse, or family members. Resolve as many relationship issues as possible.
- Strengthen your community; Join a support group or a program geared toward sobriety.
- Consider your spiritual life. What do you believe? Who do you believe in? God can be a powerful and unwavering force in our lives if we give him the chance.
- See a health coach or nutritionist that can recommend supplements and foods to reduce cravings. Many times our bodies are so depleted of minerals and vitamins it affects our ability to get and stay sober.
- Start exercising or doing something to calm your central nervous system (you have probably been through a lot!) Join a gym, or take classes in stretching, yoga, pilates. Meditation or sound healing sessions can calm your anxious mind and body.
- Evaluate your friends. Who are they? Find new ones that have the same goals you do. Make an exit plan so if you get into a situation you shouldn't be in you know how to get out of it.
- Stand in the sunshine, go for a walk on the beach, take a hike in nature. These sound simple but are essential to your mental health. To learn more...
- Find a hobby, a sport, an art class...what did you do as a child that you enjoyed? What have you always wanted to try? Behavioral Activation is vital to staying sober. You need to stay busy and not let yourself drift into boredom.
- Prioritize your sleep. It is undeniably important to your mental and physical health.
- Be of service. Community service is proven to improve your mood and lift your spirit.
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