Transitioning to everyday life after rehab can be one of the hardest obstacles. For many, the path is made even harder by the presence of alcohol in their immediate environment. Being around loved ones who drink can create temptations, trigger old habits, and even cause feelings of isolation or resentment. If you’re facing a similar situation, you’re probably wondering how you can maintain a sober lifestyle while living with a family who drinks. Fortunately, this situation can be managed with the right strategies and support.
Below are some tips for maintaining sobriety when you are around others who drink alcohol. Remember, if you feel that being in the same environment is going to cause you to relapse, there are other living options to consider, such as sober housing.
1. Establish Boundaries
One of the most important steps in maintaining sobriety around drinking family members is setting clear boundaries. Boundaries help protect your recovery and ensure you feel safe and supported in your environment. Have an open and honest conversation with your family about your decision to stay sober. Let them know that you need their support and would appreciate them refraining from drinking in front of you, inviting you to alcohol-centered events, or offering you drinks.
If you’ve recently received treatment for alcohol use disorder, your family should be well aware of your struggles and respect your decision. If you are choosing to stop drinking due to personal or health reasons, the decision may come as more of a surprise. Hopefully, your family will be supportive, but there are times when loved ones can compromise recovery. In these situations, we recommend an alternative living environment.
To ensure your boundaries are respected, it’s equally important that you stick to them. If you continue going to events where alcohol is present, your loved ones may not take your boundaries seriously. Limit your exposure to alcohol by leaving events early, avoiding certain events altogether, and suggesting alternative ways to have fun as a family. Creating alcohol-free zones in the home can also be helpful.
2. Develop a Strong Support Network
Having a strong support network is crucial for anyone in recovery, especially when you’re surrounded by family members who drink. Since you may not be able to turn to your loved ones for support, branch out to support groups, sober friends, online forums, alumni from your treatment program, and so forth.
Alcoholics Anonymous (AA), for example, can connect you with others who understand what they are going through. These groups do an effective job of providing a sense of belonging so that you don’t feel alone. Now is also a good time to cultivate relationships with people who don’t drink. If you have friends or coworkers who enjoy alcohol-free activities on the weekends, ask to tag along. You may even find new hobbies that you enjoy!
As you gradually return to society, it’s important that you have professional support as well. This way, you can discuss the challenges you are experiencing, process your emotions, navigate family dynamics, and continue expanding upon your newly learned coping strategies. An outpatient program is a good fit, as you will meet several hours a week with a therapist and peers.
3. Practice Self-Care and Mindfulness
Staying sober involves more than just abstaining from alcohol. It also involves taking care of yourself and living a life of purpose. Practicing self-care and mindfulness can help you manage stress, stay grounded, and reinforce your commitment to sobriety.
Engage in regular exercise to boost the mood, promote sleep, and reduce stress. Also, prioritize your mental health to help you stay present in the moment and recognize your triggers. Meditation, deep breathing, and journaling are all wonderful tools for this. Be sure to nurture the hobbies you enjoy as well. These activities can distract you from temptation and reinforce your sense of purpose. Whether it’s painting, playing an instrument, or gardening, make time for the things you love.
4. Plan for Triggers and Temptations
Since alcohol is legal and accessible, it’s likely to show up in your life at certain points. Plan ahead for how you’ll handle any triggers or temptations. Many people benefit from having an exit strategy, allowing them to leave if they feel overwhelmed or tempted to use. Other suggestions include driving yourself to events so you can leave when you want, arranging for a sober friend to be on call, or bringing along a sober buddy.
Practice saying no in advance, as this will help you prepare a response and feel confident in your delivery. It can be challenging to say no, but the more you do it, the easier it becomes. It can also be helpful to bring along your own non-alcoholic beverages. Not only will you have something enjoyable to drink, but also it will prevent people from asking if you’d like a beverage.
Sober Living in Santa Rosa, CA
Maintaining your sobriety when your family drinks can be challenging, but it’s entirely possible with the right support and strategies. However, if at any time you feel that your environment is compromising your recovery, reach out for support.
Sober housing is a potential alternative that can help you maintain your sobriety. These residences are designed to help people transition from intensive treatment programs and back into everyday life. Pura Vida Recovery has several different options for sober living in Santa Rosa, CA. Contact us today to learn more about our treatment services.
