Navigating a sober journey is particularly challenging in a society that celebrates alcohol. It’s not uncommon to see alcohol-related products targeted at women, like cups that say “Mommy Juice” or kitchen signs about drinking wine.
Many women are re-evaluating their relationship with alcohol now that the pandemic-related lockdowns have come and gone. In New Jersey, alcohol was the second-leading cause of substance abuse in 2020, accounting for 32% of treatment admissions. The quest to maintain sobriety is a challenging one, but it’s well worth the effort. Here are some practical tips for navigating a sober journey.
Women and Alcohol
Excessive alcohol use isn’t good for anyone, but women are particularly at risk. According to the CDC, 13-18% of women binge drink alcohol, with the average consumption of five drinks or more four times per month. However, New Jersey is an anomaly. According to New Jersey State Health Assessment Data (NJSHAD), young men are more at risk compared to women in NJ and the national average.
Women also process alcohol differently than men due to variations in biology. Women tend to experience the adverse effects of alcohol more quickly, and they last longer, making females more susceptible to long-term effects. Women respond differently than men in substance abuse situations as well. Not only are women more susceptible to developing a substance use disorder, they’re also at a higher risk of relapse nationwide. Alcohol consumption is also directly related to an increased breast cancer risk.
Women also tend to carry the emotional load of a family and are more likely to be in a caregiver role. This can make one’s relationship with alcohol and self-medicating particularly precarious.
Find a Peer Support Group
As you navigate your sober journey, finding a peer support group that has walked the path before is essential. Connecting with others who have similar experiences can help you gain perspective, valued feedback, and a sense of acceptance and community. Sobriety can be an isolating experience, especially on the tough days; having a group of peers you can turn to can make all the difference.
Take some time to research and find a support group in New Jersey that’s convenient and easy to reach. While wanting to join a group outside your neighborhood is normal, you wouldn’t want it to be so far out of reach that you can use inconvenience as an excuse.
Find Professional Support
Having a professional support team is a huge help when going through alcohol rehabilitation treatment. However, going to rehab isn’t financially feasible for everyone. Furthermore, it can be difficult to keep moving forward after treatment is over.
Alcohol is often related to underlying trauma or self-medicating for mental health issues, especially among the female population. Finding ways to process past traumas and develop healthy coping skills for existing stressors can make all the difference when trying to stay sober.
Reach out to a psychologist or counselor to find professional support as you navigate this journey.
Know Your Emotions and Triggers
Before you can overcome your emotions, you need to process them. Before you can process them, you need to label them. Before you can label them, you need to sit with them and be in your discomfort.
Developing a better understanding of your emotions and triggers will help you minimize your relapse risk. While a professional can help you put the skills in place to label and process your emotions, it takes dedicated time and effort. In other words, emotional identification and regulation require ongoing practice.
It’s also important to know what your triggers are so you can avoid them when possible. If you know that going to a party will put you at risk of relapse, don’t go. If you know that your cravings pick up when a stressful event occurs, create a stress management strategy for those periods of your life.
Work with your therapist or treatment provider to create a relapse response plan, so you and your loved ones can identify the signs of an impending relapse and take preventative measures.
Create New Habits
Daily habits are a subtle-yet-powerful trigger for substance abuse. Habits and routines are also hardwired into our brains. If we don’t have something to replace our old habits with, so we can retrain our brains, we’ll return to what we know.
Create new habits and routines that promote self-care and holistic health. You can also use this approach to help you learn new skills and explore new hobbies. Consider making movement, nutrition, and hydration core elements in your new habit plan. The more you can physically and mentally separate yourself from who you were, the easier your sober journey will become.
Create Relationship Boundaries
One of the significant challenges in getting and staying sober is establishing relationship boundaries. You’ll meet people who seem personally offended by your sobriety. You’ll also meet people who trigger you by causing stress and emotional duress. You must establish solid boundaries and consider cutting ties if those people don’t respect them.
If you have friends who continue to pressure you to drink, be frank with them and tell them that your sobriety isn’t up for discussion. Learn to communicate what you need from friendships and relationships and what will happen if those needs aren’t met.
You may need to distance yourself from your regular social groups, especially during the early days of your sobriety. Know that the people who care about you will support you and hype up your journey, even if they don’t understand.
Reflect on Each Day
Taking time to reflect on each day is a powerful way to process your emotions, manage stress, and practice self-compassion. Consider what aspects of each day went well and what could have gone better. Take an opportunity to practice intentional gratitude and appreciation for making it one more day in your journey.
You can reflect by keeping a journal or taking time to meditate. Sitting without distractions and thinking can also be profound.
The sober journey is ongoing, requiring adaptation and dedication. With proper support and intentional habit development, you can successfully navigate this new adventure.