Getting Sober Without a Support System: 9 Tips & Strategies

You might hear it’s a good idea to lean on your support system in addiction recovery. That’s a great strategy – but only if you have a loving and reliable support system.

Depending on your social circle and family situation, you might not have people in your life to shower you with encouragement and help hold you accountable. It may feel daunting to think about recovery when you have to get sober alone.

If that’s the case, don’t panic. There are plenty of other ways to achieve sobriety and get the help you need.

9 Ways to Achieve Addiction Recovery & Treatment Alone

Addiction recovery and treatment are within your reach regardless of whether you have someone standing by your side. Use these strategies to make progress toward recovery and take better care of yourself.

1. Avoid Risky Situations

There are likely some situations that make it harder for you to resist urges. This could be at parties, bars, or while spending time with someone you used to use alcohol or drugs with.

To stay focused on sobriety, avoid putting yourself in situations where your temptations may worsen. This can make it easier for you to stick with your recovery efforts.

2. Learn to Manage Your Stress

Studies show that chronic stress can increase your risk for substance use and relapse. This is because the consumption of drugs and alcohol interacts with your neural reward system, which can positively reinforce your substance use. Stress can also lead to dysfunction or hyper-activation of your body’s reward system, which increases your threshold for using substances.

Because of this, managing stress is an integral part of addiction recovery. Some stress-relieving activities you can try when you feel overwhelmed include:

Practicing mindfulness or meditation therapy
Engaging in breathing exercises
Setting aside time to relax
Starting a gratitude journal
Listening to calming music
Taking a nature walk

3. Prioritize Your Physical & Mental Health

Regular exercise, a healthy diet, and good sleep habits can all help improve your physical and emotional health. Exercise is proven to help improve your mood, energy levels, and concentration – all of which can help you combat addiction.

Additionally, good nutrition and sleep can help reduce symptoms associated with depression and anxiety that may lead to substance urges.

4. Join a Peer Support Group

Just because you don’t have an existing support system doesn’t mean you have to get sober alone. There are plenty of peer support groups offered both online and in-person to help you connect with others who can relate.

Group therapy programs allow you to learn from things that have worked for other people struggling with addiction and get support in a judgment-free environment. Some well-known addiction support groups you can try include:

5. Manage Your Urges

Despite their strength, most drug and alcohol urges only last between 15 and 30 minutes. To help manage them, try substituting a different behavior, such as chewing gum, for the length of your craving.

You can also create a list of go-to distractions you can refer to each time a craving strikes. This might mean taking a walk, staying busy, or doing an activity you enjoy.

6. Drink Mocktails

If you find yourself in a situation where people are drinking, try ordering a mocktail instead. A mocktail looks just like a cocktail but doesn’t contain alcohol.

Getting a mocktail can help reduce the urge to hold a drink in your hand. It can also help you avoid any questions from others about why you aren’t drinking.

7. Volunteer to Be the Designated Driver

If you’re worried about being asked about your sobriety, offer to be the designated driver (DD) for a night out on the town. This way, no one will ask you why you aren’t drinking. Being the DD can also give you a sense of purpose and help keep you focused on your recovery.

8. Share Your Story

Sharing your recovery story can be helpful for other people in your shoes. It can also be a powerful tool in your journey to sobriety.

By publicly sharing your journey with addiction, you could end up connecting with others who may need additional support. This can help you build community while validating your struggles and triumphs.

9. Get Professional Help

You should never have to walk through addiction recovery and treatment alone. If you can’t lean on a support system, engage the help of a mental health professional or addiction recovery counselor.

This allows you to share how your recovery is going and learn additional coping skills that may help when you’re alone. It can also provide you with access to medication-assisted treatment when appropriate.

SoberMind Recovery: Dual Diagnosis Treatment in Los Angeles

SoberMind Recovery in Los Angeles exists to help those with addiction achieve sobriety. Our Dual-Diagnosis Program offers personalized treatment for those who are battling an addiction alongside another mental health condition, such as anxiety or depression. We also specialize in inclusive LGBTQ+ sober living programs.

Don’t walk through your recovery alone. Take control of your addiction by contacting us today.

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