As the temperature gets warmer, and the nights get lighter, parties seem to last longer and many people suffering from addiction issues can find it hard to keep motivation to stay sober during summer.
There’s no need to cancel any big plans if you’re anxious, though. Some of the best times during the warmer months is spending time with your close friends and family, even if it’s around major events like July 4th. If you do want some advice, an addiction recovery expert recommends seven top tips to avoid temptation during this period.
7 tips to avoid temptation – Set reminders
As summer approaches, events like festivals and holidays can often prove a challenging time for recovering addicts surrounded by temptations.
Expert Thomas Isbell, co-founder & CEO of a leading addiction and mental health treatment facility in the US named Sabino Recovery, has seven tips to stay on your sober path and combat any urges.
Tip number one is to keep your reasons for being sober visible. When surrounded by temptations, it is good to remind yourself why you are sober.
You can easily do this by setting your phone lock screen as a photo of your reasons. This could include a photo of your family, a picture of a checklist of your reasons, or a picture of yourself. A simple photo can ensure you remember your motivations and keep you accountable for your recovery.
Secondly, it’s a good idea to have a sober buddy. There are often social media groups for those attending places like festivals sober, so you have the option to link up with these people beforehand.
A sober buddy is someone who will help keep you in check. If a physical person is not an option, ensuring you have helplines saved on your phone you can easily call can prove all the difference in avoiding a relapse.
Thomas Isbell’s third tip is to give yourself other sources of dopamine – increasing your dopamine levels through other, healthy, methods. This prevents alcohol and drugs from becoming easily enticing.
For example, before events, it is a good idea to do things that make you feel good such as meditate, exercise, and eat nutritious food. This will help your brain stay on track and ensure you have an easier time staying on the right path.
Tip number four is to get over feelings of embarrassment and enjoy the fun.
Alcohol Change explains why alcohol and other substances can encourage a loss of inhibitions. Alcohol is sometimes described as a ‘disinhibitor’ – it makes people less cautious and more inclined to do things they would normally be shy or hesitant about.
If you are recovering from addiction, but feel too embarrassed to dance in public without being under the influence, Isbell suggests practicing mindfulness ahead of an event to improve your confidence.
Be prepared to fight urges
Tip five is to know where things are ahead of your trip. It’s a good idea to find out where the alcohol-free options will be, whether that be bars serving alcohol-free options, or speaking to hosts ahead of a trip about alternative beverages.
Another piece of advice is to recognize your triggers and avoid them. If being around alcohol is an easy catalyst for relapsing, then recognizing that attending a boozy party could be too big and making the decision to avoid it could be a good idea.
Isbell stated: “There is no shame in recognizing that an event or party is too much for you and removing yourself. Those around you who really care will happily provide accommodations for you and will help where possible.”
Lastly, number seven is to set boundaries ahead of the event. Setting times and sticking to them encourages you to practice patience with yourself, and also builds trust with yourself. The expert notes that you shouldn’t be overly harsh with yourself, and it is important to set realistic goals.
One step at a time.
Expert Thomas Isbell is the co-founder and CEO of Sabino Recovery – an addiction rehabilitation center in Catalina Foothills, Arizona for trauma-focused mental health and addiction treatment.
