Quitting alcohol is not easy when you’re a heavy drinker.
Men are considered heavy drinkers if they have five or more drinks on any single day or over 15 drinks in a week. The threshold for women is four or more drinks on any day or more than eight per week.
Sobriety doesn’t end after detox or a few dry weeks. If you want to stay sober long-term, you need to rewire habits, emotions, and sometimes your whole lifestyle.
Those first days without alcohol can be intense and unpredictable. But with the right strategies in place, you can maintain sobriety from alcohol long-term.
Here, we’ll share a few strategies that can help you keep sobriety strong and build a life you love.
#1 Avoid Old Routines and Habits
If you often visit the after-work drink spot or hang out with people who are avid drinkers, you need to put a pause right away.
Old routines are booby-trapped. Your brain strongly links them with drinking. Sticking to those patterns will make it way easier to slip back into using alcohol to cope.
Plan your day such that you don’t automatically fall back into those patterns. This might mean consciously choosing a new route home from work or steering clear of certain social events for a while.
Stay away from buddies with whom you drank alcohol. According to American Addiction Centers, simply being around people who drink can stir up strong urges and increase your risk of relapse.
Taking charge like this won’t just avoid a trigger, but also build your confidence and belief in your ability to handle challenges.
And if you ever feel suddenly antsy or have a craving hit out of nowhere, do a quick check-in using the HALT acronym. HALT stands for hungry, angry, lonely, or tired. These basic physical and emotional needs are super common triggers.
#2 Prepare for PAWS
Heard of PAWS? PAWS stands for post-acute withdrawal syndrome, which refers to lingering withdrawal symptoms that continue after detox.
According to Verywell Mind, the symptoms of PAWS often show up as irritability, anxiety, depression, sleep issues, and fatigue.
However, if you find it hard to cope with PAWS, talk to a therapist or addiction counselor. They can help you manage symptoms and track your progress.
Don’t drive to appointments yourself when you’re experiencing PAWS; rather opt for ridesharing. Companies like UberX are reducing transportation barriers and helping individuals receive treatment for substance use disorders.
Just a heads up: don’t board the rideshare alone, especially if you’re a woman. There’s a risk of harassment. The ridesharing company, Uber, especially, is at the center of a lawsuit. Over 1,400 sexual assault suits have been filed in the U.S. District Courts.
Plaintiffs in the Uber sexual assault lawsuit allege that they were sexually assaulted, harassed, or raped by drivers while using the service.
To tackle the issue of reported sexual assaults on its service, Uber has implemented various safety features in its app over time. Still, for your safety, bring a friend or share your trip status with someone you trust. Also, avoid having a drink when using a cab.
#3 Focus on Your Finances
Money might not be the first thing you think about when you quit drinking. But drinking-whether top-shelf or boxed wine-can drain your bank account.
Even at a modest 14 drinks a week, costing around $7 each, a heavy drinker spends over $5,000 annually on alcohol. Beyond the booze, missed work, late bills, and spending on unnecessary stuff while drinking strains finances.
Financial stress can be a major trigger for relapse. Now that you’re sober, it’s the perfect time to take back control.
You don’t need a complex system to start. Simply track where your money goes for a month to get a clear picture. Figure out your essential ‘needs’ like housing and food versus your ‘wants’ like entertainment or dining out. Then, create a straightforward plan to make sure your needs are covered first.
Developing these healthy financial habits actually mirrors the discipline needed for sobriety, creating and reinforcing positive patterns.
Don’t forget to tackle debt. You can either pay off the smallest debt first for a quick motivational win-the snowball method. Or target the debt with the highest interest rate to save money long-term-the avalanche method.
Staying sober long-term isn’t about willpower. It’s about planning, adjusting, and staying honest with yourself.
There will definitely be challenges along the way. What matters most is staying honest with yourself, having tools ready when things get tough, and not being afraid to lean on your support system.
The longer you stay the course, the more confident and free you’ll feel. So take it one day, one choice, one step at a time. You’ve already come this far, and that’s no small thing. Keep going-your well-being is important.