If you’ve been curious about how to stop drinking alcohol and get sober, you might be wondering where to start. Whether you’ve been a long-time heavy drinker, drink only on the weekends, or consider yourself an occasional drinker, deciding to stop drinking and getting sober from alcohol is one of the best things you can do to improve your overall health and well-being. Keep reading to learn about steps you can take to stop drinking, take back control of your life, and how to get sober from alcohol to start the path to recovery and long-term sobriety.

How to Get Sober From Alcohol

When you decide that it’s time to figure out how to get sober from alcohol, it’s important to understand that there is no one path to sobriety. Becoming sober is a highly individual journey. The following options are just that—options—that may help you in your journey to becoming sober.

1. Deciding It’s Time to Stop Drinking

Sometimes, a single incident makes it clear that your drinking has become a bigger problem than you may have thought. Other times, it’s a number of issues that build up over time, making it harder to function effectively in day-to-day life. In some cases ,it may be difficult to recognize if your drinking is problematic.

It can be helpful to be aware of some of the signs that your drinking has gotten out of control so that you can stand firm in your decision to stop drinking for good. Some of these signs can include:¹

Having strong cravings or desires to drink alcohol.
Drinking for a longer period of time than you intended or in greater amounts.
Continuing to drink despite the knowledge that doing so exacerbates or causes a physical or mental health problem.
Neglecting responsibilities at home, work, and school in order to drink.
Needing to drink higher amounts of alcohol to achieve the desired effects.
Experiencing withdrawal symptoms when not drinking.

If you have reached the point where you are ready to stop drinking, consider that your first major accomplishment. From there, you can begin to incorporate steps and actions that can support a sober lifestyle.

2. Share Your Plans With Loved Ones to Hold Yourself Accountable

It is not uncommon for people who want to get sober to have difficulty sharing their desires with their loved ones. It can be easy to think you may be judged or met with negativity, however taking that leap of faith and reaching out to someone you trust can make a world of difference.

If you are the only one who knows your desires to get sober, then you do not have anyone outside of yourself around to help keep you accountable. You can easily decide to put your goals of getting sober off for just one more day if and when you feel like it and no one will know. But, when you loop in a loved one, you can obtain support and encouragement that will keep pushing you towards your goals all while keeping you accountable.

3. Find Meetings and Support Networks Near You

Local groups like Alcoholics Anonymous and SMART Recovery can get you connected to a positive recovery community.^2,3 In that community, you can share your highs and lows and obtain life-changing advice and guidance. As your recovery continues, you may find that supporting others at meetings is just as valuable as receiving support.

Both AA and SMART Recovery offer virtual and in-person meetings, making it convenient for you to get help no matter your schedule. In fact, many people in the beginning phases of recovery find that the constant availability of meetings can make it easier to get through tough moments.

4. Find Alternatives to Drinking That You Enjoy

There’s a strong chance that you’ve likely moved away from some of the activities you used to enjoy as a result of your alcohol consumption. Re-engaging in activities you used to love—like spending time with friends outside of alcohol-related events, exercising, participating in hobbies, etc.—can help to replace some of the time that used to be spent acquiring, consuming, and recovering from alcohol. Additionally, doing so can help you build on your own personal wellbeing, as you will be engaging in things that make you happy and feed your soul.

5. Identify and Avoid Drinking Triggers

Identifying your triggers is a key part of creating a solid foundation for your recovery. While some triggers—such as feeling stressed or upset—may be obvious, others may not. For example, grabbing dinner with coworkers on a Friday evening after work may not seem triggering, but if you’ve done the same routine with a drink in hand for years, it may be easy to fall back into old habits. Spend time determining what your specific triggers are so you can work to develop ways to avoid or manage them when they occur.

6. Make a Plan to Handle Urges to Drink

Creating a plan for how you’ll handle cravings can give you the confidence necessary to maintain your sobriety when you experience cravings. Consider the following:

Get a sponsor through Alcoholics Anonymous
Have a pre-prepared excuse to leave social gatherings if you start feeling uncomfortable, such as you have to get up early the next day or you have to get home to feed or let your dogs out.
Drive your own car to events so you can be in control of when you come and go
Carry some items with you that help you resist the urge to drink (many find that a few pieces of candy work well, for example).

While you don’t need to give anyone an excuse why you’re not drinking, remember, your sobriety is the top priority. You may know that some people will pressure you to drink if they know you’re sober, and making an excuse may be the most beneficial option for your continued recovery. Keep in mind that using an excuse is not a cop-out, but sometimes the best way to protect your recovery.

7. Build a New Routine That Doesn’t Involve Drinking

As mentioned, it’s likely that much of your current lifestyle centers around drinking and recovering from hangovers/withdrawal. It can be tough to figure out how to spend your days and/or nights when you stop drinking. Getting intentional about building your routine can provide a framework that helps you get through each hour of each day, even when you’re struggling with cravings.

Changing your routine can involve changing your social circle, which can be difficult. Starting new activities—like going to the gym, picking up a new hobby, and spending time with family and friends who support your sobriety—can help you solidify a routine that makes sense for the recovery process.

What Can I Drink Instead of Alcohol?

Holding a non-alcoholic drink can make it easier to enjoy social settings, as you’re less likely to encounter questions about why you aren’t drinking. If you’re at a restaurant or social gathering where you can order a drink, ordering a club soda with a lime garnish can keep questions at bay. If you’re in the mood for something sweet, ordering a mocktail (like a virgin mojito or a mango mule) can also be a good choice.

Non-alcoholic seltzers and soft drinks are also a smart choice. If you’re going to a party where the host will be providing drinks, be sure to bring some drinks for yourself (and others, if you feel so inclined). Simply ask your host where you can put your drinks—there’s no need to announce that you’ve brought a sober option unless you feel so inclined.

Benefits of Getting Sober From Alcohol

If you’ve been drinking for quite some time, you’ve likely stopped noticing the ways that alcohol has been affecting your life. Getting sober can help open your eyes to the world that exists beyond alcohol, and remembering the benefits that come with getting sober can help you work through your recovery on difficult days.

Improved Health

If you’ve been drinking for quite some time, you may not even notice the negative health effects of alcohol (as well as the negative effects of drugs if you’ve been mixing drugs with alcohol). Alcohol can negatively affect your cardiovascular system, liver, gastrointestinal system, lung health, pancreatic health, and the nervous system.⁴

Alcohol can also wreak havoc on your mental health. Many people who experience addiction to alcohol have trouble with memory, sleep, and mood.⁵ You may find that relationship issues, work issues, and other problems caused by alcohol further affect your mental health. When you stop drinking alcohol, however, both your physical and mental health are likely to improve. This may take some time, and working with a qualified inpatient or outpatient treatment program can help support your health as you move through the recovery process.

Saving Money

Keeping up with an alcohol addiction is expensive, and many people find that getting sober is a smart financial decision. Whether you’re spending money buying alcohol for home consumption or you’re spending money at bars, addiction has negative financial consequences. Getting sober can help you save money and put it toward something beneficial.

Repairing Relationships

If you’re experiencing a problem with alcohol, it’s likely that it’s negatively affected many of the relationships in your life. Whether you’ve had disagreements with people about your drinking, have hurt people with your words or actions while drinking, or have caused issues with coworkers, getting sober can be the first step toward repairing relationships. If you’re not sure how to start, working with a counselor at outpatient or inpatient drug and alcohol rehab can help provide you with a framework for how to have restorative conversations.

Stability & Healthy Lifestyle

When you’re in the throes of active addiction, it can be hard to figure out how to maintain a stable lifestyle. You may feel like most of your time is spent getting alcohol, drinking, recovering from drinking, and trying to repair drinking-related issues. Entering recovery can help you develop a lifestyle that’s conducive to your health and wellness. When you wake up feeling alert, healthy, and not worried about what happened the night before, you’re better able to set and hit goals while participating in activities that support your well-being.

Do I Need Rehab to Get Sober From Alcohol?

Going to rehab to get sober from alcohol is highly recommended, especially if you have been trying to get sober on your own but to no avail. The type of treatment program that is right for you will be determined based on your situation and what your needs are. Depending on those needs and other factors, you may participate in one or more of the following programming options:

It is important to note that attempting to detox from alcohol on your own can be dangerous—and even deadly. Working with a qualified medical detox team at the start of your treatment can help you set a solid foundation for participation in further treatment programming.

Start Your Recovery Today

If you’re experiencing addiction to alcohol, you’re not alone, and recovery is possible. Get started on the road to recovery right now with our free rehab locator tool. Find addiction treatment facilities that take insurance, inpatient rehabs, outpatient rehab programs, and more.

How to Get Sober From Alcohol: Getting Sober & Starting Recovery