How to Stay Sober After Drug Rehab

At Freedom Recovery Centers (FRC), our caring and expert team ensures that each individual leaves our rehab programs with the right tools and support they need for lasting recovery. You’ll learn to navigate your triggers and healthy coping mechanisms and discover new avenues that spark joy and purpose. The strategies and tips below can further help you maintain your sobriety and successfully transition into a meaningful and healthy life.

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Stay Aware of Your Triggers

Returning to daily life may bring you face-to-face with people, places, or situations tied to past substance use. These encounters can be challenging, especially when they stir up emotions that once contributed to your addiction. But there are ways to navigate these situations in a healthy and sober way, such as:

• Taking a step back from relationships or friendships that revolved around drug use.
• Avoiding situations, such as house parties or bars, that are more likely to tempt you.
• Being up front with doctors and medical providers about your addiction (this can ensure you don’t relapse due to medical issues or prescription use).
• Having a plan when triggers arise, such as calling a trusted friend, deep breathing, or removing yourself from the situation.
• Reminding yourself why you got sober in the first place. This can provide motivation when you need it the most.
• Seeking professional help when you’re struggling to maintain your sobriety or immediately after a relapse. (Relapses can happen and are often a normal part of recovery. But how you approach things afterward can make a big difference in terms of your long-term sobriety.)

Use Stress Management Techniques

Stress is a natural part of life, and you’ll inevitably encounter challenging situations after rehab—whether immediately or down the road. Learning to manage stress in healthy ways, without turning to substances, is an important part of your recovery journey. 

In rehab, you’ll learn healthy coping mechanisms to address stress and anxiety in healthy ways. During times of stress, it’s important to use these tools, which may include:

• Deep breathing exercises
• Meditation
• Calling a trusted friend or supporter
• Participating in regular exercise
• Eating a healthy, nutritious, and balanced diet
• Getting sufficient amounts of quality sleep each night
• Attending regular group meetings
• Listening to music that helps you relax
• Reconnecting with nature (such as a walk or hike)
• Reading
• Participating in self-care activities (like massage or yoga)

Lean on Your Support Network

When you’re struggling, don’t wait to reach out for help. As soon as you feel tempted, use your support network. This may mean reaching out to a loved one, family member, or dedicated support partner. It may also mean attending peer support groups or a therapy session. Research shows that these support networks are important for achieving and maintaining long-term recovery¹.

Participate in New Hobbies

Finding new and meaningful hobbies can help redirect your life’s trajectory and aid your sobriety. These can also deter you from falling into situations where you may feel tempted by exposing you to new and healthy environments. Examples may include:

• Recreational sports
• Arts and crafts
• Reading
• Volunteering
• Exercising
• Learning a new language
• Gardening
• Taking a course
• Going back to school

The key is to find something you love and look forward to—something that brings you joy, fulfillment, and a sense of purpose. You may also create new connections and relationships during these activities, which can offer significant social engagement. Overall, any activities that challenge and inspire you can help rebuild your confidence, strengthen your resilience, and create a positive routine that supports your sobriety.

Manage Your Urges Appropriately

Cravings may come and go for months after rehab. Often, these cravings or urges last about 15-30 minutes². And there are many ways to distract yourself and overcome them, without relapsing. For example, chewing gum can offer substitution. Alternatively, mantras, like “I am strong enough to overcome this urge,” may also benefit some people. 

Additionally, writing down your thoughts in a journal³ can offer a healthy coping mechanis—as can practicing relaxation techniques or gratitude.

Get Involved in Your Community

Volunteering within your community—even sharing your story—may provide a healthy outlet for contribution and connection. You can help others in similar situations, which is a silver lining to the challenges you once faced and overcame. Some examples include homeless shelters, helping with recovery support groups, mentoring, volunteering to help with youth programs, participating in environmental clean-up initiatives, and more! 

If you need further support throughout your recovery journey, our caring team at FRC is ready to help. Call us at 804-635-3746 to learn more about our programs and get back on your feet.

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FAQs

Do people stay sober after rehab?

Yes, many people maintain sobriety post-rehab. However, a serious commitment to sobriety is necessary to achieve this, along with habitual and routine changes to avoid triggers.

What is the most successful way to stay sober?

The most successful way to stay sober is by learning to recognize your triggers and avoiding them or learning healthy coping mechanisms. As per above, it can also help to engage in meaningful new hobbies or activities, volunteer work, and support groups. Looking after your overall health, including regular exercise and a balanced diet, is also important.

What should I expect when re-entering rehab?

Sometimes, relapses happen. If you’re concerned about escalating further back into old habits, re-entering rehab can help you re-commit to your sobriety. When entering rehab, you can expect similar treatments as the first time, with new approaches and strategies to address why the relapse occurred. At FRC, we’ll help you untangle the reasons behind your relapse and how to overcome them.