The basics
Sobriety is more than just quitting drugs and alcohol. It is the ongoing process of embracing a substance-free life and improving yourself. When you become sober, your body and mind can experience many changes. At times, these changes can be difficult, which may cause you to question if it’s worth it. Though it may be challenging at times, there are many benefits to sobriety.
Read on to learn more about how it feels to get sober and how you can achieve sobriety.
What does getting sober feel like?
Getting sober can be an emotional process. Some people report feeling anxious and sad at first but happy and empowered with time. Each person may experience sobriety differently. There is no “right” way to feel when getting sober.
The way you feel when you get sober depends on the substance you are quitting. Some people who are dependent on drugs or alcohol will experience withdrawal symptoms when they quit. Withdrawal symptoms are physical, mental, and emotional changes that occur when you stop using drugs or alcohol. These symptoms can last days, weeks, or months, depending on the specific substance and how dependent you are. Some people may experience protracted withdrawal. In those cases, symptoms last longer than common withdrawal timelines.
Though getting sober may initially feel uncomfortable, the discomfort is temporary. Many people begin to feel better over time. As you recover from addiction and make positive changes in your life, you will likely feel more confident, empowered, and proud of yourself. If you find that you continue to struggle, you may have an underlying mental health condition. The only way to determine whether you are dealing with a mental health condition on top of the typical highs and lows of early sobriety is to ask for help from a mental health professional. If you are dealing with a mental health condition, treatment is available to help you.
How does your body change while you get sober?
You may experience uncomfortable and even painful withdrawal symptoms while you get sober. This is a normal part of the process. Withdrawal is your body adjusting to the absence of the substance. These withdrawal symptoms usually start within hours or days of stopping.
Substances that can cause withdrawal include:
Cannabis
Benzodiazepines like Xanax and Valium
Stimulants like cocaine and methamphetamine
Opioids like heroin, OxyContin, and Vicodin
During withdrawal, you might experience physical symptoms like:
Nausea and vomiting
Diarrhea
Appetite changes
Headaches
Muscle aches
Drowsiness
Insomnia
Cravings
Tremors
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You may need professional help when you quit certain substances. For example, quitting alcohol or benzodiazepines can be dangerous because there is a risk of developing delirium tremens. This severe form of withdrawal can cause hallucinations and seizures. You should see your healthcare provider before quitting these substances on your own.
Using drugs and alcohol can cause health problems. Drinking too much alcohol can lead to lower immunity, high blood pressure, and an increased risk of developing liver disease and certain cancers. Getting sober may help reduce your risk of developing these health conditions and improve your overall health and well-being. Though getting sober can be challenging at first, the long-term health benefits are significant.
How do your emotions change while you get sober?
Your emotions can shift a great deal while you’re getting sober. After quitting drugs or alcohol, you may feel more irritable, anxious, or depressed. The first year of sobriety can be challenging, and many people experience a mix of emotions. However, after a year of sobriety, most people report improved mental health.
Will I be happier if I stop drinking or using drugs?
While quitting alcohol and drugs may make you happier in the long run, it may not happen right away. The beginning stages of sobriety can be hard. A national survey found that happiness and self-esteem decreased during the first year of sobriety. However, over time, recovery led to improved well-being. It may take time and work to experience the positive benefits of sobriety.
People with co-occurring disorders may have a hard time with sobriety. A co-occurring disorder is a disorder that a person has in addition to a substance use disorder, such as major depression or generalized anxiety.
People with co-occurring conditions may self-medicate to help with their emotional symptoms, like depression and anxiety, with drugs and alcohol. Getting sober may bring complex emotions to the surface, which can be uncomfortable. Although sobriety may not feel great at first, treatment can address your emotional symptoms. It can also help you find happiness and satisfaction in sobriety.
Is it easy to become sober?
Some people may find that getting sober is difficult, while others may have an easier time. The level of difficulty depends on several factors. Relapse, or a return to using after trying to quit, can threaten your sobriety. The relapse rate for substance use disorders is estimated to be between 40% and 60%.
Risk factors for relapse include:
Poor support system
Negative emotions
Poor coping skills
Low motivation or desire for change
Positive feelings about using drugs or drinking alcohol
Low confidence in your ability to quit
If you have several of the risk factors listed above, you may have a harder time getting or staying sober. This may mean that you have to put more effort into your recovery. Relapse is sometimes a part of the recovery process. It is an opportunity to change your recovery plan, rather than a reason to give up on sobriety. Try not to be hard on yourself if you experience a relapse during your recovery.
What to expect when you get sober
The process of getting sober may look different for each person. What you experience will depend on the specific substance you are quitting, how long you have been using, and the severity of your dependence and addiction. It is important to work with a mental health professional from the beginning to help you stay on track toward your goal of sobriety. Everyone is different, but there are some general guidelines on what to expect.
One week
The first week of sobriety is often the most difficult. You may experience withdrawal symptoms that last for a few days or weeks. These symptoms are uncomfortable, and the risk of relapse can be high.
Again, the symptoms you experience during the first week of sobriety will depend on your substance of choice and how addicted or dependent you are.
One month
After the first month of sobriety, you may start feeling better as your withdrawal period ends. Some people experience protracted withdrawal that lasts even longer after the initial withdrawal symptoms go away.
During this phase of sobriety, you might experience symptoms like:
Anxiety and irritability
Sadness and loss of interest in things
Chronic fatigue
Short-term memory issues
Poor focus and concentration
Sleeping problems
Low libido
Physical discomfort
Cravings
It’s important to know that these sensations are temporary. They may last for several months, but they do improve with time. In the meantime, remember that achieving 1 month of sobriety is an accomplishment.
Six months
After 6 months of sobriety, your protracted withdrawal symptoms are likely improving. You may be adjusting to sobriety and noticing benefits in different areas of your life, like your relationships, health, and work. However, you may still feel sad or overwhelmed at times.
One survey found that happiness and self-esteem were low during the first year of sobriety. This can be frustrating after you’ve worked so hard to get sober. During this time, it can help to get involved in positive sober activities and connect to your support system. Doing so can help you adjust to a sober life and cope with the challenges of sobriety.
One year
Achieving a year of sobriety is a big accomplishment that deserves celebration. Many people report feeling happier after the first year. At this point, you have successfully coped with your cravings and dealt with stress without relapsing for a full year. You can feel more confident in your ability to maintain your recovery.
Given the possibility of relapse, it is important to continue attending self-help meetings, meeting with a therapist, and participating in positive sober activities. While a year is a significant milestone, recovery is an ongoing process that requires continuous work.
What are the hardest days of sobriety?
For many people, the first few weeks of sobriety are the hardest. You may have withdrawal symptoms that are physically and emotionally uncomfortable. Cravings are also common during this time, which can tempt you to relapse.
Treatment can help you get through this challenging period. In detoxification programs, medical professionals supervise you during withdrawal. As the substance leaves your body, medical professionals may provide medications to help minimize withdrawal symptoms. They may also give your body nutritional supplements because substance use can keep your body from absorbing the nutrients it needs.
Detox is not a treatment, but it is an important part of achieving sobriety. Supervised detox is highly recommended if you are coming off of alcohol, benzodiazepines, and opioids. These substances tend to be the most dangerous and uncomfortable to quit.
What routine should I follow so I won’t relapse?
Establishing a healthy routine and developing positive habits can help you prevent a relapse. Consider the following strategies to help you maintain your sobriety:
Engage in positive, sober activities such as walking, meditating, or writing.
Eat a healthy diet, and exercise on a regular basis.
Aim for at least 8 hours of sleep per night. If you are struggling with sleep, speak with your healthcare provider about possible treatment options.
Attend a self-help group like Alcoholics Anonymous, Narcotics Anonymous, or SMART Recovery.
Connect with a positive sober support system.
Write a list of potential triggers, and create a plan to cope with them.
Identify your top-three reasons for quitting, and look at it daily.
“Play the tape through” when you have a craving by thinking about what would happen if you did use drugs or drink alcohol. Imagine what would happen after the high or drunk feeling wears off by considering how it would negatively affect the different areas of your life.
Focus on getting through 1 day at a time. When you feel overwhelmed, focus on getting through the next day, hour, or few minutes.
What things should I avoid when trying to get sober?
When trying to get sober, you should avoid:
Replacing drugs or alcohol with other substances, like caffeine or nicotine
Replacing drugs or alcohol with other behaviors that can be addictive, like gambling, shopping, and pornography
Spending time in places or with people who may trigger you to relapse
Many people confuse cravings with feeling hungry, angry, lonely, or tired (HALT). If possible, avoid getting to the point of experiencing these states. If you do experience them, take the appropriate action rather than using alcohol or drugs:
Eat when you are hungry.
Use anger-management techniques when you are angry.
Reach out to loved ones when you are lonely.
Rest when you are tired.
Keep in mind
Getting sober can be physically and emotionally uncomfortable, especially during the withdrawal period. Most withdrawal symptoms improve within a few days or weeks. But for some people, protracted withdrawal can continue for months. By 1 year of sobriety, most people feel better. Though sobriety can be challenging, the long-term benefits of getting sober are worthwhile.
References
Best study we found
Kelly, J. F., et al. (2018). Beyond abstinence: Changes in indices of quality of life with time in recovery in a nationally representative sample of US adults. Alcoholism: Clinical and Experimental Research.
Centers for Disease Control and Prevention. (2021). Alcohol use and your health.
Fluyau, D., et al. (2018). Challenges of the pharmacological management of benzodiazepine withdrawal, dependence, and discontinuation. Therapeutic advances in psychopharmacology.
Kelly, J. F., et al. (2018). Beyond abstinence: Changes in indices of quality of life with time in recovery in a nationally representative sample of US adults. Alcoholism: Clinical and Experimental Research.
LoCastro, J. S., et al. (2009). Alcohol treatment effects on secondary nondrinking outcomes and quality of life: The COMBINE study. Journal of studies on alcohol and drugs.
Mainerova, B., et al (2015). Alcohol withdrawal delirium - Diagnosis, course and treatment. Biomedical Papers of the Medical Faculty of Palacky University in Olomouc.
National Institute on Drug Abuse. (n.d.). Recovery.
National Institute on Drug Abuse. (2020). Drugs, brains, and behavior: The science of addiction.
Substance Abuse and Mental Health Services Administration. (2010). Protracted withdrawal.
Substance Abuse and Mental Health Services Administration. (2015). Detoxification and substance abuse treatment. Treatment improvement protocol (TIP) series, No. 45.
Substance Abuse and Mental Health Services Administration. (2020). Substance use disorder treatment for people With co-occurring disorders. Treatment improvement protocol (TIP) series, No. 42.
Zgierska, A., et al. (2014). Reducing relapse risk. U.S. Department of Veterans Affairs.
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