How to Get and Stay Sober: A Complete Guide

Published: February 2026 | Last Updated: February 2026 | Reading Time: 7 min

Making the Decision

The decision to get sober is deeply personal and often arrives after a accumulation of consequences, moments of clarity, or concern from loved ones. Whatever brings you to this point — a health scare, a broken relationship, a legal crisis, or simply the exhaustion of living in active addiction — the decision itself is an act of extraordinary courage.

It is important to know that deciding to get sober does not mean you need to have everything figured out. You do not need to know which treatment program to enter, how long recovery will take, or what your life will look like sober. You only need to take the next step.

Step 1: Medical Detox

Why Professional Detox Matters

For most substances — particularly alcohol, benzodiazepines, and opioids — the safest way to begin sobriety is through medically supervised detoxification. Withdrawal from alcohol and benzodiazepines can be life-threatening (seizures, delirium tremens), and opioid withdrawal, while rarely fatal, is intensely uncomfortable and a primary driver of early relapse.

Medical detox provides 24/7 monitoring by healthcare professionals, medications to manage withdrawal symptoms safely, assessment for co-occurring mental health conditions, a stable, substance-free environment, and a bridge to the next level of care.

Detox Timeline

While timelines vary by substance and individual, general withdrawal patterns include alcohol (onset 6-24 hours, peak 24-72 hours, duration 5-7 days), opioids (onset 8-24 hours, peak 36-72 hours, duration 5-10 days), and benzodiazepines (onset 1-4 days, peak 2 weeks, duration weeks to months).

Step 2: Treatment

Choosing the Right Level of Care

Treatment is not one-size-fits-all. The appropriate level of care depends on the severity of your addiction, co-occurring conditions, home environment, and personal responsibilities. Residential treatment provides 24/7 immersive care in a structured environment, typically lasting 28-90 days. Partial hospitalization (PHP) offers intensive programming 5-7 days per week while allowing you to return home in the evenings. Intensive outpatient (IOP) provides structured therapy 3-5 days per week, allowing you to maintain work or school commitments. Standard outpatient includes individual therapy and/or group counseling 1-2 times per week.

Evidence-Based Therapies

Effective addiction treatment incorporates therapies including cognitive-behavioral therapy (identifying and changing thought patterns that lead to use), dialectical behavior therapy (emotion regulation, distress tolerance, mindfulness), motivational interviewing (resolving ambivalence about change), contingency management (reinforcing positive behaviors with tangible rewards), and family therapy (healing relationships and building a supportive home environment).

Step 3: Building a Sober Life

Developing a Support Network

Research consistently identifies social support as one of the strongest predictors of sustained recovery. Building a sober network may involve attending 12-step meetings (AA, NA) or alternative support groups (SMART Recovery, Refuge Recovery), connecting with a sponsor or recovery mentor, building friendships with others in recovery, engaging with sober social activities and communities, and maintaining relationships with supportive family and friends.

Managing Triggers

Triggers are people, places, situations, or emotional states that activate cravings. Common triggers include stress, boredom, social situations where substances are present, certain people associated with past use, and negative emotions like anger, loneliness, or sadness. Effective trigger management involves identifying your personal triggers through self-reflection and therapy, developing specific coping strategies for each trigger, avoiding high-risk situations when possible (especially in early recovery), and practicing the response plan before the trigger occurs.

Lifestyle Foundation

Physical health directly impacts recovery. Essential lifestyle practices include regular exercise (reduces stress, anxiety, and cravings while boosting mood), balanced nutrition (supports brain healing and stabilizes energy and mood), consistent sleep schedule (poor sleep increases craving intensity and emotional vulnerability), stress management techniques (meditation, yoga, deep breathing), and meaningful activities and purpose (volunteering, hobbies, work, education).

Step 4: Long-Term Maintenance

Sobriety is not a destination — it is a daily practice. Long-term recovery maintenance involves continued participation in support groups or therapy, regular self-assessment and honest self-reflection, accountability to a sponsor, therapist, or trusted person, ongoing personal growth and development, giving back to the recovery community, and remaining vigilant about warning signs of potential relapse.

Frequently Asked Questions

How long does it take to feel normal after getting sober?

Most people notice significant improvements in sleep, energy, and mood within 2-4 weeks of sobriety. However, the brain's neurochemistry continues healing for months to years. Post-acute withdrawal symptoms (mood swings, anxiety, sleep disturbances, cravings) can persist intermittently for 6-18 months, gradually decreasing in frequency and intensity.

Can I get sober without going to rehab?

While some people achieve sobriety through outpatient support alone, professional treatment significantly improves outcomes — especially for moderate to severe substance use disorders. Attempting to detox from alcohol or benzodiazepines without medical supervision can be medically dangerous.

Do I have to go to AA to stay sober?

No. While 12-step programs help many people, they are not the only path to recovery. SMART Recovery, Refuge Recovery, LifeRing, and individual therapy are all evidence-based alternatives. The best recovery program is the one you will actually engage with consistently.

Will I always be in recovery?

The concept of "always being in recovery" varies among individuals and treatment philosophies. Some people identify as being in recovery for life, maintaining active participation in support systems. Others reach a point where they consider themselves recovered. Regardless of terminology, maintaining awareness, healthy habits, and support networks is important for long-term well-being.

References

1. National Institute on Drug Abuse. (2024). Treatment Approaches for Drug Addiction.
2. Substance Abuse and Mental Health Services Administration. (2023). Finding Quality Treatment.
3. Kelly, J.F., et al. (2020). Alcoholics Anonymous and other 12-step programs for alcohol use disorder. Cochrane Database of Systematic Reviews.
4. Melemis, S.M. (2015). Relapse Prevention and the Five Rules of Recovery. Yale Journal of Biology and Medicine.
5. White, W.L. (2008). Recovery Management and Recovery-Oriented Systems of Care. Northeast Addiction Technology Transfer Center.

This article was reviewed by the Valley Spring Recovery Center Editorial Team. For help starting your recovery journey, call (201) 781-8812 or visit our admissions page.

Valley Spring Recovery Center — Evidence-based addiction treatment in Norwood, New Jersey.