Stay Sober: 10 Strategies to Resist Alcohol Temptations
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Chapter 1: Understanding Triggers
You began your journey with determination, having made the decision to stop consuming alcohol. With a growing streak of sobriety—be it fourteen, twenty-one, sixty, or even a hundred days—you should feel a sense of pride. But even with this accomplishment, it’s crucial to recognize that triggers can arise at any moment.
A trigger refers to anything that stirs the desire to drink. In our society, alcohol is prevalent at nearly every celebration—whether it's craft beer at barbecues, wine at dinners, or even mimosas at children's birthday parties. These scenarios can easily spark cravings.
Imagine sitting at a restaurant and spotting a server with a tray of wine—it can be tempting. At the pool, you might see others enjoying refreshing margaritas, and at the movies, characters relaxing with wine could make you yearn for a drink. On vacation, witnessing carefree party-goers taking shots can ignite thoughts of wanting to join in the fun.
So, does this mean you should isolate yourself from social outings? Not necessarily.
In the initial stages of my sobriety, I chose to stay home during family events to avoid temptation. Peggi Cooney mentions in her book, This Side of Alcohol, that if she sensed a situation could threaten her sobriety, she opted out. This perspective encouraged me to prioritize my well-being during challenging times.
However, I'm not destined to be a recluse forever. I long to explore, travel, and experience life with my children—just as I’m sure you do. So how do we manage these drinking triggers in social settings when we feel overwhelmed?
Hello, this is 911. Hi, I'm on the verge of drinking. What does it feel like? My mouth is watering, my heart races, and my thoughts are spiraling. I’m about to give in. Before you take that step, try one of these strategies.
Section 1.1: 10 Techniques to Consider Before Drinking
Practice Deep Breathing
Utilize box breathing: inhale for 4 counts, hold for 4, exhale for 4, and pause for 4. This technique, popular among Navy Seals, helps calm nerves and signals your body to relax.
Self-Affirmation
Say your name followed by “Stop” and list things you’re proud of, such as your commitment to sobriety and the number of days you’ve achieved. This practice rewires your brain to create new coping mechanisms.
Get Moving
If you’re out, excuse yourself and walk around. Engaging in any form of movement can help alleviate anxiety and tension.
Enjoy Music
Turn on your favorite tracks. Listening to music can lower stress levels and boost your mood by releasing feel-good chemicals in your brain.
Tune into Podcasts
Listen to podcasts featuring individuals who have faced similar struggles. Their experiences can provide comfort and motivation.
Reach Out
Have a trusted friend on standby who can help you process your feelings during tough moments. Establish a 911 protocol with them for instant support.
Join Your Support Group
Engaging with a support group can be incredibly beneficial. I participated in Sober Sis’s 21-Day Reset Challenge, where we checked in daily, providing mutual encouragement.
Journaling
Keep a notebook handy to jot down your thoughts when cravings hit. Writing can serve as a helpful distraction.
Visualize Consequences
Honestly evaluate what will happen if you choose to drink. Remind yourself of past experiences and how they made you feel.
Engage in the 5-4-3-2-1 Technique
Focus on your surroundings by identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This practice fosters mindfulness and helps you remain present.
By implementing these strategies, you create a buffer between your thoughts and actions. While it may seem that alcohol will help you relax or fit in, taking a moment to pause allows you to make more intentional choices. Instead of reaching for a drink, consider one of these alternatives. Which of these methods resonates with you? I’d love to hear your thoughts in the comments!
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