5 Tips for Staying Sober in Crisis

Life is full of challenges, whether you have a substance use disorder or not. But for people in recovery, learning how to get through tough times without relying on alcohol or drugs is essential. If you stay sober long enough, you’re guaranteed to face to a crisis at some point, whether it be the death of a loved one, the loss of a job, or a global pandemic. The holidays are also rife with relapse triggers and can feel like a minefield for people trying to remain sober.

Thankfully, sobriety arms us with tools and techniques to help us cope without picking up. Below are some suggestions that have worked for me.

1: Rely on Your Support Network

If you’re part of support groups like AA, NA, or SMART Recovery, remember they’re there for you, especially during challenging times. You’ll find understanding and advice from people who’ve been there, and the meetings can help you stay connected, which is vital for avoiding relapse. If support groups aren’t part of your journey, reaching out to a friend or family member can be helpful. If that’s not possible, consider these options:

• Start therapy: Even if you feel your struggles are temporary or not “serious enough,” therapy can provide valuable support at any time.
• Take a class: Learning something new, like art or cooking, in a low-pressure environment can offer a welcome break and a chance to build new, supportive friendships.
• Connect with us: We’re here to support you throughout your recovery, not just during treatment. We also offer a free, 24/7 text support line.

2: Maintain Healthy Habits

Recovery is about more than staying away from substances. It also requires diligence when it comes to physical self-care. This remains true when life gets difficult. Are you getting enough sleep each night? Eating regular meals? Moving your body when possible? It’s easy to forget about basic needs when you’re in the middle of a crisis, but taking care of yourself physically will keep your body strong so you’re less vulnerable to relapse.

Creating a structured daily routine can be incredibly beneficial, especially during challenging times. This structure can include scheduled meals, exercise, and sleep times, as well as designated periods for relaxation and self-care activities. Remember that consistency is key; even small steps taken regularly can make a significant difference. If you’re struggling to establish a routine, consider working with a therapist or counselor who can help you develop a plan that works for you.

3: HALT

The HALT acronym is a great reminder for anyone to pay attention to our needs when we’re caught up in life’s craziness. It’s also a useful reminder to not make important decisions when we’re

• Hungry.
• Angry.
• Lonely.
• Tired.

The idea is to stop (halt!) and ask yourself—are you hungry, angry, lonely, or tired? Identifying and addressing these common triggers can be extremely helpful in keeping your recovery on track. In fact, research published by the National Center for Biotechnology Information cites HALT as a highly effective relapse prevention tool.

4: Find Support from Professionals

Don’t be afraid to seek the help of professionals when the going gets tough.

A therapist, counselor, or psychiatrist can provide perspective and help you process challenging life events in ways that loved ones and support group members may not be able to. There are also specialized groups designed to help with common issues such as grief, divorce, and stress. Taking advantage of professional help can greatly reduce your risk of a relapse.

5: Reinvest in Your Recovery

Recovery isn’t necessarily a straight path and, sometimes, the best thing we can do to maintain our recovery is reinvest in it. Whether that means heading back to treatment, going to more meetings, or connecting with an alumni group, reinvesting in your recovery is one of the greatest gifts you can give yourself.

If you’re struggling with a crisis in recovery, don’t wait to get help. Reach out to us today. We’re here for you whenever you need us, so give us a call at Our compassionate and understanding navigators –many who are on their own recovery journeys — are here to list to your story, offer support, and help you maintain your sobriety.