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The longer you remain sober, the better chance you have of staying sober. A huge part of this is resisting temptations and urges in recovery.
If you can stay away, then you can keep yourself sober. If not, then you will relapse and probably cause yourself plenty of problems.
Though it can be hard to avoid temptations and urges in sober living, it is possible with treatment, time, and dedication.
Temptation In Sober Living: Why Relapse Occurs
For many addicts, temptation in sober living signifies relapse. Addiction is a disease, also referred to as a chronic illness. Since it is a chronic illness, relapse happens quite frequently. There are several reasons why you may give into temptation in sober living:
- See people with whom you used to use drugs or alcohol
- Revisit a place where you used to use drugs or alcohol
- Feelings of low self-esteem or depression
Whatever the reason that you find yourself giving in to your temptations and urges, you must try to avoid this. If you feel tempted, call us and speak with one of our counselors.
Tips To Resist Temptation and Urges
How to Resist Temptations and Urges
When you are at the beginning of sober living, you can have urges to do alcohol or drugs. These urges are basically cravings. Depending on how strong the feeling is, you could also feel jittery, sweaty, out of breath, and an extremely rapid heartbeat.
Though this might be frightening, the best thing you can do is concentrate on good breathing, thinking about all the sensations you are having. Be sure not to get angry with yourself and just keep breathing slowly.
Don’t give in to your urges. Try to let it roll past you and end it on your own. Typically, urges will last approximately anywhere from 30-60 minutes. As time goes on, the urges will become more manageable.
Knowing Your Triggers
Temptation in sober living that results in relapse usually happens because of a particular reason, and these reasons are called triggers. If you have been sober for a while, then you will probably relapse when you are worried or if you’re remembering your period of drug or alcohol use.
This doesn’t need to be a bad trigger but can be something positive about using alcohol or drugs. Whether it is memories of previous highs or just places and things that remind you of your past, these are referred to as emotional triggers.
Recognizing triggers is vital to be able to keep away from them in the future. However, not all triggers can be avoided. You also don’t want to spend every second of the day avoiding different people and things that could trigger you. With that being said, you need to know what the key triggers are and avoid them but also start to work through these triggers in therapy. With time and effort, you should be able to do so.
Creating a personal safety plan is so significant. Your safety plan is an individualized strategy that can aid you in identifying and averting possible triggers that could cause a relapse. It’s crucial to be honest with yourself about your weaknesses and create an action plan that includes steps you’ll take to avoid temptations and urges.
Talk About Your Feelings
It is normal to deal with thoughts, emotions, and feelings. However, for those going through sober living, it’s important to actively express thoughts, emotions, and feelings, dealing with any distress or worries during the process.
You need to communicate how you are feeling and talk about anything that makes you feel anxious or bad. When it comes to temptations or urges in sober living, you need to speak with others about what you’re feeling.
Speaking with other recovering addicts in group therapy could be extremely helpful. Getting the viewpoint of other people will teach you how to accept your triggers, understand urges, and then learn to defeat them finally. It isn’t good to live scared, but temptation in sober living is real, and it is vital to comprehend that.
Be Mindful
Addiction can make you feel shameful and bad about yourself. When you crave alcohol or drugs, you could feel even worse. By going to therapy and putting in the work, you will discover that you aren’t perfect. This will help you to know the consequences of what you’re doing, teaching you to be mindful. Making good decisions is a big part of sober living and avoiding relapse.
Mindfulness is an efficient strategy for exposing subtle temptations and stopping a relapse. When the craving begins, stop to think about the reasons it happened. Tell yourself that giving in to the temptation isn’t inevitable. You have a choice.
Fight Your Demons
Though a lot of your early treatment depends on avoiding triggers, it doesn’t mean you can do this forever. You must address your addiction by addressing your past. Meaning, what caused you to use alcohol or drugs in the first place?
Looking into your past includes your family history and family life. Is there anything that happened in your life you need to deal with? You might need to ask some people for forgiveness, or you might need to forgive yourself. This can help you to move on with your life.
Find A Replacement Activity
We become addicted because being addicted is connected to the reward center in the brain. This stimulates us and makes us feel good. If you can find something to replace it, then this could be an excellent option to help you with sober living.
You want to be sure you choose a new hobby or something you do that you can engage in, instead of feeding into cravings. For instance, don’t replace your alcohol or drug addiction with a food or gambling addiction. Instead, try painting, the gym, music, or another healthy activity.
This eliminates boredom and the straying thoughts that come with it. When your mind starts to drift, it could be easy to give in to your urges. It is critical to find something that makes you feel accomplished and happy. It should also keep you engaged and feeling encouraged every day.
Have a Solid Support System
Having a solid support system of friends and loved ones is vital for having a successful and happy life. These are the individuals you go to when the going gets tough, and they encourage you to keep pushing.
It is no surprise that having a positive and encouraging group of people around you could make all the difference in times of need. These people help us sustain our physical and mental well-being by offering emotional support, acting as a sounding board, and boosting our self-confidence.
Moreover, this support system can help develop resilience and handle any challenges that might arise in your personal and professional lives. Essentially, fostering a strong support system could lead to a fulfilling life full of happiness, love, and trust.
Reduce Anxiety and Stress
In our fast-paced world, you often must remind yourself to take a step back and relax. However, setting aside time for enjoyable activities and relaxation could help reduce anxiety and stress.
Whether it’s reading a good novel, walking along nature trails, or taking a yoga class, these activities can help you chill and clear your mind. Making time for relaxation doesn’t have to be overwhelming. Start with a small task and slowly increase the amount of time spent on things that make you happy. Your mental health is just as important as your physical health, so take care of yourself by making relaxation a priority.
Celebrate Progress and Reward Yourself
It’s critical to acknowledge and celebrate each step forward in your path to sober living, regardless of its size. Recognizing your accomplishments, no matter how little, works as strong positive reinforcement. By celebrating progress, you foster a sense of inspiration, encouraging you to maintain healthy choices. This habit not only increases your self-esteem but also supports the notion that your efforts impact your positive and transformative journey.
Recovery is long and difficult, so it’s crucial to remember to celebrate and reward yourself for your triumphs. Be sure to give yourself credit when you make good progress, regardless of how big or small the accomplishment is.
This could mean buying a new pair of shoes or treating yourself to a good meal. Celebrating your successes will help keep you determined and remind yourself that sober living is possible.
It’s easy to feel disheartened when things don’t go as planned. However, it’s crucial to remain positive and think of how far you have come. Make sure to give yourself the credit you deserve.
Get Help Today
At Elevate Recovery Homes, we give you the opportunity to learn how to avoid temptations and urges and get healthy in sober living. Our Colorado Sober Living Homes makes recovery easier thanks to our amazingly supportive community. Contact us today to find out more.
