What Is a Gateway Drug?

A gateway drug is a legal or more socially acceptable drug that, once used, could lead to illicit drug use and addiction. Notably, gateway drugs and the gateway drug theory refer to adolescent drug use and how abstaining from all drugs in adolescence can help them avoid illicit drug use and addiction as adults.  

The gateway drug theory1 suggests using “soft” drugs like alcohol, tobacco, or marijuana in adolescence predisposes teens and young adults to use “hard” drugs like cocaine. Order matters in the theory—cocaine use doesn’t lead to alcohol use, but it can be true the other way around.

Researchers haven’t conclusively agreed on the truth of the gateway theory, since not everyone who drinks or smokes becomes addicted or starts using a harder drug. Some people can use gateway drugs and never struggle with illicit drug use. The real connection, some say, is age of onset, preexisting mental health conditions, and genetic predisposition. 

What Are Common Gateway Drugs?

Gateway drugs are almost always legal (in some states), broadly accessible, socially accepted, and easy to ingest. Three primary gateway drugs include:

  1. Alcohol

Alcohol is a prevalent, easily accessed, and socially promoted substance across all age groups. Teens and adolescents may feel pressure to drink with other peers or want to experiment. Some teens can drink occasionally without issue, but one study also found children ages 12-17 who drank alcohol were 50% more likely to later use cocaine2

  1. Nicotine

Cigarettes and vapes contain nicotine, a psychoactive component of tobacco. Daily smoking or vaping was found to lead to marijuana use1 and other hard drugs. Those who smoke were found to be 19x more likely to use cocaine2, compared to teens who didn’t smoke.

  1. Marijuana

Marijuana (also called weed) is a psychoactive chemical that comes from the cannabis plant. It’s legal in some states but commonly used whether it’s legal or not. Weed can be smoked, eaten, or applied topically. It has a pungent mossy odor.

Some teens who used cannabis were 85x more likely to use cocaine2. Another study found teens who use marijuana usually don’t use harder drugs later on. The connection depends not solely on marijuana use1; age of use, timing, and the teen’s mental state primarily provide the ‘gateway’ effect.

Which Drug Is Often a Gateway to Other Drugs?

One particular drug doesn’t always lead to illicit drug use. Taking any psychoactive substance can increase the likelihood of adult substance use1, particularly stronger drugs like cocaine. 

Alcohol and nicotine could be considered more common gateway drugs because both are legal and easy to access, whereas weed isn’t always legal and can be harder to get. 

Are Gateway Drugs Addictive?

Gateway drugs can be addictive. Alcohol, nicotine, and marijuana can all affect and change the brain3, leading to dependence and eventual addiction. Just because they’re legal and common doesn’t mean they’re safe. 

For example, about 29.5 million Americans have been diagnosed with alcohol use disorder4. In 2020, alcohol killed more people than COVID-19. Similarly, nicotine is highly addictive5, and the action of smoking/vaping is reinforcing. 

Are Gateway Drugs Not as Serious as Other Drugs?

No, gateway drugs are serious. Any psychoactive substance can harm your mind and body, unless taken under clinical advice and supervision. 

The World Health Organization (WHO) recently released a statement that “no level of alcohol consumption is safe.”6 Any amount of alcohol, they say, is toxic and has the potential to cause harm and dependence. 

Nicotine is one of the most addictive substances7, found to be as addictive as “hard” drugs like heroin and cocaine. Nicotine also takes effect right away (or as soon as you smoke or vape), which can worsen the rewarding effect and prompt frequent redoses. Starting small can quickly turn into an addiction.

Marijuana can affect your brain, heart, lungs, and learning capacity. Issues with memory, concentration, and learning can be permanent. Marijuana and tobacco smoke both contain carcinogens10 too, which can cause cancer.

Gateway Drug Statistics

A survey by the National Household Survey on Drug Abuse2 found some staggering statistics about gateway drugs and stronger drugs (cocaine was the stronger drug in their example, but it could also be opioids, hallucinogens, and various synthetic drugs.)

Other factors can influence the following statistics, like personality, environment, age of onset, and more. Simply taking a “gateway drug” doesn’t mean your teen will start using stronger drugs or develop an addiction.

  • 99.9% of people who take cocaine first used alcohol, nicotine, or marijuana
  • 90% of teens and adults who take weed first smoked or drank
  • An adult who used marijuana as a child is 17x more likely to regularly take cocaine
  • An adult who smoked as a child is 3x more likely to take cocaine
  • An adult who drank as a child is 6x more likely to use cocaine
  • An adult who used all 3 gateway drugs (alcohol, nicotine, and weed) is 323x more likely to take cocaine
  • A child who uses all 3 gateway drugs is 266x more likely to take cocaine

Implementing Early Prevention Strategies for Gateway Drugs

Several drug use prevention programs specifically focus on adolescents, including Youth.gov, the STOP Act, and D.A.R.E. The well-known D.A.R.E. movement focused on complete abstinence; more recent preventative strategies focus on community education, mental health treatment, and specifically discouraging marijuana use. 

Starting the conversation about alcohol and drugs can help your teen know the consequences of drug use and that they have other coping strategies available (like therapy, hobbies, and connecting to you as a parent). 

Treatment for Gateway Drugs

Many teens, young adults, and adults use drugs and alcohol as a coping tool for mental health disorders and emotional distress. Treating the symptoms of mental health conditions can prevent teens from using substances in the first place.

Behavioral therapies like cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT) can correct thought distortions and help patients find new coping skills for emotional distress.

Sometimes, teens and adults may need detox and residential treatment for addiction. Detoxing from gateway drugs in a clinical setting safely removes toxins from the body. In residential rehab, patients receive daily monitoring and support, group therapies, and individual therapy to address the root causes of their addiction.  

Outpatient levels of care include day treatment, intensive outpatient, and general outpatient treatment. In outpatient, you live at home and go to treatment so you’ll have more time for school and work. 

Find The Best Drug And Alcohol Treatment Centers

To find a drug and alcohol treatment center and compare your options, you can browse RehabPath’s collection of rehabs to see photos, reviews, and insurance information.

Understanding the Importance of Social Support in Recovery

Life gets tough at times, and facing a challenge like addiction alone can feel harder than it needs to. That’s where social support comes in. 

This life-changing tool can help you manage stress, achieve better recovery outcomes, and enjoy the process more along the way. Here’s how you can make it a part of your journey, and reap the rewards of social support in recovery.

What Is Social Support?

The American Psychological Association defines social support1 as “the provision of assistance or comfort to others, typically to help them cope with biological, psychological, and social stressors.”

This can look like giving advice, helping out with tasks, assisting financially, or being there for someone in a way that makes them feel better emotionally. It can come from various sources: 

  • Peer support in rehab and group therapy 
  • 12-Step programs like Alcoholics Anonymous (AA), Narcotics Anonymous (NA), and Al-Anon
  • Non-12-Step support groups like SMART Recovery, Women for Sobriety, or LifeRing Secular Recovery
  • Family and friends who are supportive of your healing process 

Social support helps you cope with stress, and recovery is undoubtedly stressful at times. Here’s why it’s important to develop—and engage with—this invaluable resource throughout your recovery.  

7 Benefits of Social Support in Recovery

The importance of social support in addiction recovery can’t be overstated. Here are 7 ways having healthy connections can fill your journey with more joy: 

1. Positive Impact on Mental Health

In times of hardship, it’s social support that lifts us back up. Beyond that, it can even help us shift from surviving to thriving. When we feel loved, understood, and cared for, we bloom.   

Research supports the link between social support and mental health.2 One study finds that “positive social communication with family members and friends reduces anxiety and develops the feeling of security. People with more positive ethnical social relations and higher social support enjoy more efficient communication skills, which directs them away from depression and other mental problems…

social support as a protector against stress in a way that it largely affects social health and performance.”

Poor social support, on the other hand, is linked to a higher risk of mental health conditions3 like anxiety and depression.

2. Better Engagement in Treatment

Recovery is a huge life change, and social support can make it easier to achieve your goals. “If your social connections do not support you, it can make success much more difficult,” says psychosocial rehabilitation specialist Kendra Cherry, MSEd. But, “If your friends and family offer support and encouragement,4 you may find achieving your goal much more possible.”  

Research shows that social support in addiction recovery can help people get into addiction treatment5 and increase their engagement in rehab programs. This could be due in part to the role of denial as an intrinsic part of addiction, which means loved ones often play a key role in getting people the care they need. 

3. Supports Long-Term Recovery

There’s a reason why rehabs place so much focus on building a strong support system as part of continuing care and life after treatment. In fact, the Substance Abuse and Mental Health Services Administration defines recovery as being holistic,6 stating that it “addresses the whole person and their community, and is supported by peers, friends, and family members.” 

During early recovery, you’ll be integrating a lot of lifestyle changes, and a good network of friends and family encourages healthy choices and behaviors. Recovery is a lifestyle—and you need people who support that lifestyle. Surrounding yourself with examples of people living healthy lives makes it much easier to envision yourself doing the same.

Real friends want the best for you, and support your commitment to a path that’s in your best interest.

4. Reduced Risk of Relapse

Identifying the people in your support system is a vital part of relapse prevention planning. Having a trusted circle of people who believe in you and offer non-judgmental support provides a safety net when you face challenges or setbacks. This sense of security in times of need can significantly reduce your chances of backsliding.

Research consistently shows that social support is a key factor in preventing relapse.7 One study of rehab graduates found that “Clients with positive family relationships post-discharge were less likely to relapse than clients without such relationships. Clients who reported negative activities by all or most friends in the post-discharge period were three and one-half times more likely to relapse than clients who did not.” 

Just as it’s important to remove yourself from the social situations that prompted your addiction, 

it’s important to surround yourself with people who support your healthy choices. 

5. Motivation and Accountability 

Like any long-term goal, recovery requires consistent work. And we don’t always feel like doing the things that are good for us. This is where accountability comes in, and why programs like AA focus so much on social systems that hold each other accountable.

None of us can do this alone,” says AA member Judy G. “We need to be accountable to each other to stay sober8 in mind, body and spirit.”

Regularly meeting with your sponsor, sober coach, and sober peers can help you track your progress and stay motivated toward your goals. And that’s especially useful in early recovery, when life in sobriety can feel overwhelming. 

6. Enhanced Coping Skills

Addictions are often developed as a result of using certain behaviors, alcohol, or drugs to cope with underlying issues. As such, learning how to cope with life’s inevitable challenges in helpful ways is a huge part of success in recovery—and life in general. 

Social support is, in itself, a healthy coping strategy, and it plays a major role in determining your quality of life.9

Having loved ones you can rely on in times of need eases suffering. Researchers on the effects of social support on coping with stress10 say, “Social support is the most vital psychosocial protective resource, where effective coping can reduce stress levels and prevent individuals from experiencing more severe psychological distress.”

7. Improved Physical Health

The positive emotional and psychological effects of social support can also translate into better physical health. Reduced stress and healthier lifestyle choices made within a supportive community all contribute to a better mind, body, and spirit.

Stress can have serious health consequences, from compromised immunity to increased risk of heart disease. And because social support reduces stress, it also reduces the risk of stress-related illness. 

In fact, social support is one of the most important indicators of longevity.11 Studies show consistent evidence “on three neurobiological pathways that link social support with health and longevity: the autonomic nervous system, the neuroendocrine system, and the immune system.” Just as being stuck in a state of fight-or-flight has negative impacts on these systems, the safety we feel as a result of our social networks reduces those impacts—and the risk of disease and mortality. 

Find a Rehab Center for Your Journey to Recovery

Recovery isn’t just about abstaining from substances or managing symptoms; it’s about creating a life in which you feel happy, healthy, and well. And social support is a vital aspect of that. Your loved ones can help motivate you to get into treatment, and be a fulfilling part of your life in long-term recovery. Recovery also provides opportunities to make new connections and make that network even stronger. 

If your goal is to overcome an addiction, rehab can be a great place to start. Social support is a central aspect of residential treatment, as peers provide camaraderie and community in group therapy and throughout your treatment experience. 

To speak with rehab admissions counselors directly, look for treatment centers that meet your needs and reach out to someone today.


Frequently Asked Questions About Social Support in Recovery 

How does social support impact mental health in addiction recovery?

Research shows that positive social communication reduces anxiety, enhances communication skills, and acts as a protector against stress. Poor social support is linked to a higher risk of mental health conditions, making healthy connections crucial for emotional well-being during recovery.

What are the benefits of social support in addiction recovery?

Social support offers numerous benefits in addiction recovery, including better mental health, better engagement in treatment, motivation, accountability, enhanced coping skills, reduced risk of relapse, and improved physical health. Building a strong support system is integral to the holistic approach of recovery, providing a foundation for a fulfilling and healthy life.

Why is social support important in preventing relapse during addiction recovery?

Social support helps prevent relapse because it provides a safety net when you face challenges or setbacks. Trusted connections reduce your risk of relapse by providing non-judgmental support and a sense of security when you need it most. Research consistently shows that positive family relationships and supportive social circles are closely tied to successful recovery outcomes.

101 Ways to Jump Into Recovery for the New Year

As the new year dawns, it’s an opportune moment to consider recovery and let it transform your life. At Recovery.com, we are committed to empowering you with practical strategies to jump into recovery. Our comprehensive guide offers you 101 practical ways to start and support your recovery, encompassing various aspects of well-being. Wherever you may be in your journey, remember to: 

  • First and foremost, remember to be honest. Find someone you can be brutally honest with about your recovery and all its ups and downs. The journey won’t be perfect, and that’s alright. 
  • Seek professional help and support. You can use our website, Recovery.com, to find treatment that meets your needs
  • Set realistic and achievable goals.
  • Practice and prioritize self-care.
  • Nourish your body.
  • Listen to your mind-body-spirit and heart.

Educational Resources

Books, articles, videos and websites can provide information on a variety of topics related to addiction and mental health. These resources can be helpful for people struggling with addiction or mental health issues, as well as for their families and friends. They can educate on the causes of addiction and mental health disorders, the different types of treatment available, and how to coexist and cope with these conditions. Here are some websites and articles to get you started: 

1. Recovery.com Resource Library

2. The National Alliance on Mental Illness (NAMI)

3. The National Institute of Mental Health (NIMH)

4. The American Psychological Association (APA)

5. The Substance Abuse and Mental Health Services Administration (SAMHSA)

6. The Anxiety and Depression Association of America (ADAA)

7. The Suicide Prevention Resource Center

8. Consider furthering your education as an investment in yourself (and/or your loved one). Obtaining a certificate, academic degree, or simply engaging in general continuing education are all great ways to do this and learn more about recovery.

Crisis Support

Crisis support provides immediate help to people who are experiencing a crisis or traumatic event. Crisis support can help people cope with strong emotions, develop/recall/access a safety plan, and practice healthy coping mechanisms. It can also help people connect with resources and services that can provide ongoing support. Here are a few to get you started: 

9. The National Suicide Prevention Lifeline: call 988

10. The Crisis Text Line: text 741741

11. SAMHSA’s free, confidential helpline for addiction and mental health needs: call 1-800-662-4357

12. National Domestic Violence Hotline: call 1-800-787-3224

Lifestyle Changes

Lifestyle changes, big and small, can help you improve your overall wellbeing. When you make these changes, you can help improve your mood, reduce the risk of, and/or better manage, depression, anxiety, and stress. And, you can improve your overall quality of life. 

13. Eat a healthy diet rich in fruits, vegetables, grains, and proteins.

14. Commit to regular exercise

15. Aim for good quality sleep, then focus on the quantity that works for you (learn more below!)

16. Reduce stress with relaxation techniques.

17. Spend time with loved ones. 

18. Prioritize hobbies and other activities that bring you joy.

19. Seek professional mental health or addiction help. You can use our website, Recovery.com, to browse treatment centers and connect with one that meets your needs.  

20. Prioritize healthy, recovery-conducive online and in-person environments.

21. Purposefully spend time offline and away from social media. 

Physical Health Focus 

Our physical health plays a significant role in our mental health and well-being. We are more likely to feel good about ourselves and to have a more optimistic outlook on life as we work on improving and maintaining good physical health. Consider these suggestions and tools to get you started: 

22. Create an exercise plan that fits your lifestyle, so you can commit to it regularly and consistently. 

23. Create a weekly meal plan, so you can eat well and nourish your body. 

24. Spend time in nature, even if it’s your local park. 

25. Practice stretching and yoga

26. Try a new physical activity to keep you excited and engaged, such as martial arts or dance.

27. Join a gym or fitness center.

28. Have an accountability partner and/or workout buddy. 

29. Consider hiring a personal trainer or signing up for an online fitness course. 

30. Take scheduled breaks from technology. 

31. Make an effort to be physically active each day, like going on a quick walk or taking the stairs. Small efforts add up!

32. Monitor your progress. Wearable technology, like a fitness watch, can help you track and log workouts, what you eat, and even how much sleep you’re getting.  

Food & Nutrition 

Good food and nutrition are essential for overall health and the recovery journey. A healthy diet can help improve mood, energy levels, and sleep quality1. It can also help reduce stress, anxiety, and depression2. Nutrients are important for brain health and can help improve cognitive function as well. Here are some suggestions to get you started: 

33. Eat plenty of fruits and vegetables. 

34. Choose whole grains over refined grains. 

35. Limit unhealthy fats, like trans fat (preservative oils found in most processed foods) and saturated fats (whole milk, red meat, and cheese). 

36. Avoid added sugar. Look at a product’s nutrition label to see if there is added sugar.

37. When reading food labels, pay close attention to ingredient names that sound like chemicals. These ingredients may be harmful to your health, so it’s important to be aware of them and avoid them if possible.

38. Eat when you’re hungry, and be mindful of your body’s hunger and satiety signals.

39. Consistently eating enough to fuel your mind and body—and if you struggle to eat enough, be sure to tell your doctor.

40. Stay hydrated. Each person needs a unique amount of water to stay hydrated, but you can aim to drink before and after every meal and have a cup every hour.

41. Eat a variety of healthy foods that will nourish your mind and body. 

42. Cook at home more often. Try ordering meal kits or shopping regularly for a few key items.

43. Be mindful of your eating habits, and consider a meal planning tracker/tool. 

44. Consider consulting a nutritionist or dietician to help you with your dietary goals.

45. You can test for food allergies using online kits and resources. Knowing what your body does and doesn’t process well, or at all, can help you plan meals tailored to your body. 

Self-Reflection and Spiritual Practice 

Self-reflection and spiritual practice can contribute to a healthy and fulfilling life. Such practices can help with examining our thoughts, feelings and actions, and ultimately, gain a deeper understanding of ourselves. Self-reflection and spiritual practice can also serve as coping mechanisms and tools to cope with stress, depression and anxiety. There are many different ways to practice self-reflection and spiritual growth. It is important to find practices that work for you. Here are some suggestions to get you started on finding yours:

46. Start by listening to yourself. Take time daily to process your own emotions and needs.

47. Consider utilizing other modes of expression to connect with yourself and your beliefs, like art, singing, and dancing.

48. Surround yourself with positive people that lift you up and offer support. 

49. Set up boundaries to maintain your positivity and goals. 

50. Practice gratitude. You can write down 5+ things you’re grateful for as soon as you wake up, before you go to bed, or before you meditate. 

51. Consider journaling. You can write down thoughts and process strong emotions as they come, or set a time each day to journal. 

52. Learn to forgive yourself and focus on progress, not perfection. Believe in yourself and remind yourself where you are, where you started, and where you’re on the way to being.

53. Don’t be afraid to ask for help and support from others. 

54. Meditation, prayer, and connecting with nature can help you quiet your mind and focus on the present moment while expressing your thoughts and feelings.

55. Celebrate your successes! 

56. Seek community in your religious group of preference. Some organizations have weekly groups and resources specifically for recovery

Mental Health & Wellness 

Improving your mental health can help you avoid relapses and better your overall well-being. One of your best resources for mental wellness is therapy and connecting with mental health professionals. But, you can also use practices and tools to improve your mental health and compliment what you’re learning in therapy. Here’s a few options to consider:

57. Practice mindfulness and meditation. 

58. Seek out a mental health professional based on your needs. Setting an appointment with a therapist, counselor, or psychologist can help you heal.

59. Create a toolbox of resources to help with relaxation, stress management, and more. 

60. Be open to new, healthy, coping mechanisms and tools that can help you grow as a person. 

61. Be proud of your progress!

62. Connect with others. 

63. Identify your stress management emergency plan (hint: keep your wellness toolbox handy).

64. Remember, recovery is a journey, not a destination. There will be ups and downs, and that is ok. Don’t give up!

65. Tap into your creativity to express emotions. You can try painting, drawing, doodling, embroidery, writing, poetry, and so much more.

Sleep Optimization & Hygiene  

Sleep hygiene is very important. But as you explore improving it, think about it this way: work on the quality first, then focus on quantity. The important highlights are consistency and rhythm of routine. Once the quality of your sleep improves, you work on sleeping more.  Recommendations often state 7-8 hours of sleep, but we may need more or less as we go through various stages of life. Listening to this, and analyzing why, is important. Here’s some other tips to bear in mind: 

66. Wake up at the same time every morning.

67. Create a bedtime routine that you can stick to daily. 

68. Try to view light from the sunrise and sunset each day. This helps realign your melatonin release system.

69. Limit screen time for at least one hour before bed.

70. Limit blue and white for at least 2 hours before bedtime–dim your lights or enjoy candlelight to stimulate melatonin release.

71. Read a boring book to help you get sleepy. Don’t read something that will get your heart rate going—think educational books, autobiographies, or most non-fiction novels. 

72. Create a comfortable, soothing environment to sleep. Remember, your bed/bedroom is your sleeping sanctuary. Set the mood with ambient lighting, essential oils, and soft music.

73. Exercise can help make you more tired at bedtime. Consider activities like yoga, walking, jogging, or any other physical activity you like. 

74. Address any sleep concerns you may have, like sleep apnea.

75. Don’t read the news, watch TV, or engage in other exciting activities before bed. 

76. Make sure your bed is only used for sleeping—don’t work, eat, or lounge on your bed unless you’re lying down to sleep.

77. Set a morning routine that gives you plenty of time to complete morning chores and settle into your day. This can make waking up less stressful.

78. Take prescribed or herbal supplements as recommended/prescribed by your doctor. Be sure to take them only as prescribed.

79. If you aren’t falling asleep or feeling very sleepy within 30 minutes, get up and walk around, have a soothing beverage, or read a calming book until you start feeling tired.

80. Consider setting up a white noise machine or wearing earplugs if small noises wake you up and disrupt your sleep.

81. Prioritize sleep and maintain your bedtime routine—make new plans with friends or go home a little earlier to get to bed on time.

82. Some people experience ASMR (​​autonomous sensory meridian response) in response to visuals and sounds, which can make you feel relaxed and sleepy. You can try watching ASMR videos on YouTube or other video platforms.

83. If you’re struggling to consistently get 7-8 hours of sleep, or don’t feel rested after your usual hours of sleep, you can seek professional help from a doctor, psychiatrist, or sleep psychologist.

84. Meditate! When your thoughts wander and become stressful, practice meditation or pray to center yourself and change your focus.

Stress Management

Managing stress can help you cope with triggers and stressful events without turning to substances to cope. Stress management can help during small issues and big life events, making it a valuable tool for your recovery toolkit. Here’s a few ideas to jumpstart your toolkit:

85. Make it a habit to journal each day to process your day, reflect on what you’ve accomplished, and identify your goals for tomorrow.

86. Take small breaks as you work or study.

87. Spend time in nature as often as you can. On one of your breaks, for example, you could step outside or out on your balcony.

88. Make time to walk, play with, or snuggle your pets. Pets can soothe stress and calm your body.

89. Set up regular therapy appointments to discuss what’s stressing you and to learn practical coping skills.

90. Practice mindfulness and meditation throughout the day. This could be as simple as 2 minutes of deep, conscious breathing.

91. Eat well; prioritize healthy foods to nourish your mind and body.

92. Avoid or consume less caffeine and sugar. Caffeine in particular can make you jittery and more anxious. 

93. Talk to a friend or loved one about your day.

94. Try new hobbies, like baking, crocheting, or painting to soothe stress and enjoy a creative outlet.

95. Listen to upbeat music or anything that lifts your mood. This could be a podcast, too.

96. Create a stress log and jot down what happened during the day and what your levels of stress were. This can help you identify pain points and move forward with healing.

97. Drink water throughout the day to keep your body hydrated and in homeostasis.

98. Set up a cozy, comfortable place in your home and pick up a good book.

99. Optimize your environment to reduce stress—decorate, light candles, open your windows, and more to make it a place you can go to for comfort.

100. Write down a list of activities, things, or people that you know help alleviate stress to keep all your coping tools quick and easy to access.

101. Connect with peer support before, during and after treatment. You may use an app, attend a recovery peer support meeting, or connect with an online group of people in recovery.

Contributions by Sarah Shawaker and Grace Ogren

Staying Committed to Sobriety: Practical Tips for Success

Sobriety is an ongoing commitment. You’ll face successes, setbacks, growth, and joy along your journey. They’re all part of the process and work to serve the greater goal of a healthier, happier you.

Addiction touches many parts of life, but you can claim them back. And people do recover. Sobriety gives your body the chance to heal. Your relationships can come out stronger, your self-esteem better, and you may find a new sense of purpose. 

Sobriety requires embracing a new way of life, and change comes with challenges. However, you can make the journey smoother. These 9 tips show you how to stay committed to sobriety. 

Set Clear Sobriety Goals

Clear sobriety goals let you envision where you want to be and track the progress you’ve made. They offer a reminder of your journey’s purpose and promote recovery in many ways: 

  • They enhance motivation. 
  • You increase your focus. 
  • You can track your achievements and celebrate the wins.

Several rehab programs and therapists recommend setting SMART recovery goals. SMART stands for Specific, Measurable, Attainable, Relevant, and Timely. These goals are focused and broken down into small, manageable steps. When you reach each milestone, you’ll feel a sense of accomplishment, boosting self-confidence and overall well-being.1  

These are examples of goals to support sobriety:

  • Stay sober for 60 days.
  • Join support group meetings once a month. 
  • Go on a 30-minute walk 3 times a week for one month. 

You’ll set sobriety goals with your therapist or care team during treatment. As you transition back to daily life, you’ll revisit and readjust them to align with your evolving needs. 

Seek Professional Support

Professional care helps you commit to sobriety after treatment. It’s especially effective when combined with tailored therapies. Many treatment types are available: 

  • Mindfulness-based relapse prevention (MBRP) combines mindfulness practices and cognitive-behavioral therapy (CBT). One study found that people who received MBRP for alcohol addiction had a lower relapse rate2 than those who didn’t receive treatment. 
  • Virtual therapy is equally effective as in-person treatment.

Whether or not you’re in a formal rehab program, you can turn to therapists, counselors, addiction specialists, and sober coaches for addiction recovery. They all offer a safe space for you to do the vulnerable work of healing. Some people use their titles interchangeably, but they have slightly different roles from each other: 

  • Therapists have training on connecting with clients. Many therapy positions require a master’s degree.
  • Counselors draw from their experiences to connect with clients. 
  • A Certified Addiction Specialist (CAS) might specialize in a certain field of addiction, like adolescent addiction.
  • Sober coaches offer non-clinical assistance to support long-term recovery from substance use disorders.3

Experts make sobriety more achievable by offering valuable advice, holding you accountable to your goals, and helping you feel less isolated.

Build a Support Network

Recovery may feel isolating, but you don’t have to do it alone. Support networks offer a group of people who share your experience. Peers in support groups motivate each other’s sobriety,4 exchange stories, and provide emotional support. They also decrease the risk of relapse. 

You can find support groups for different needs:

  • Alcoholics Anonymous (AA)
  • Cocaine Anonymous
  • Narcotics Anonymous
  • SMART Recovery

A strong community can be life-changing. Studies show that people who feel supported by their network are more motivated to stay in recovery.5

Identify and Manage Triggers

A trigger is a stimulus that causes a craving response. In some cases, triggers lead to addiction relapse. Relapse is normal in recovery. However, you can plan around it by understanding your triggers. The beauty of the healing journey is that you get to know yourself better, including your triggers.

Some triggers are common and can affect anyone: 

Triggers are a part of life. In recovery, you’ll learn to manage them, rather than eliminate them. Tools for managing triggers may include the phone number of a support person, a comfort object, a calming mantra, and other healthy coping strategies. 

Develop Healthy Coping Strategies

Many people turn to substances to cope with difficult or stressful life situations. Stress isn’t always bad—avoiding it altogether is unrealistic. You can learn healthy ways to manage stress. 

Healthy coping strategies may include a mix of movement, creative outlets, and other hobbies. You may find that you enjoy certain group activities, like rock climbing or yoga. Other healthy habits include art workshops, gardening, cooking, reading, and more. 

Craving management is another coping skill that supports sobriety. It teaches you to control impulses and work through urges so that you don’t fall back into harmful patterns.

A toolbox of healthy coping mechanisms can improve your quality of life. 

Practice Mindfulness

Mindfulness techniques reduce cravings7 and improve overall well-being. Mindfulness means being aware of your thoughts, bodily sensations, feelings, and environment in the moment. It involves noticing the here and now with gentle acceptance. 

There are several mindfulness techniques taught in both group settings and one-on-one: 

  • Meditation is a tool to stay focused on the present moment. You have many different ways to meditate, whether through a class or guided podcast. 
  • Yoga is an ancient practice that focuses on breath and movement. Several studies show that yoga reduces substance cravings.8 
  • Mindfulness walks involve focusing on sensations as you walk slowly. You may notice the ground beneath your feet, the way the breeze feels, and more. 

Mindfulness techniques help you stay sober by giving you healthy ways to cope and manage your thoughts and emotions. Some practices, like yoga, also provide community.

Celebrate Sobriety Milestones

In recovery, it’s important to celebrate the big and small wins. Acknowledging your achievements is a way to honor all your efforts and progress. Plus, positive reinforcement motivates people9 to commit to a substance-free life.

For some, planning milestone celebrations can be just as exciting as the experience. These milestone celebration ideas show you just how rewarding it can be:

  • Connect with nature. Planning a trip to your favorite scenic spot, like the beach or a hiking trail.
  • Treat yourself to a spa day with massages, facials, and pure relaxation.
  • Join a new exercise or crafts class you’ve always wanted to try. 
  • Explore a new restaurant or cook a special meal at home.
  • Share your accomplishments with loved ones who have supported you.
  • Update your milestone journal and send a kind message to your future self. 

Celebrating successes boosts motivation. Each time you celebrate, your brain releases dopamine, the feel-good neurotransmitter.10 This creates a positive association with milestones and drives you to want to achieve more. 

Practice Self-Compassion

We don’t always show ourselves the compassion that we deserve. This may have led to substance use in the first place. Learning to love yourself again is a significant part of the healing journey. For many, it’s one of the most profound parts of what happens when you get sober.  

Sobriety itself is an act of self-compassion. You can supplement it with other ways to show yourself that you care:

  • Talk to yourself with kindness like you would with a friend.
  • Acknowledge your thoughts without judgment.
  • Treat yourself to activities that spark joy, like hikes, art classes, or relaxing quiet time.

It’s easy to show self-kindness when everything’s going great. True self-love shines in how we treat ourselves in tough times. Setbacks are frustrating, but they serve as opportunities for growth. They don’t define your progress, and how you respond to them matters. Be patient with yourself during this time. 

Avoid Overconfidence

You should feel proud of how far you’ve come. At the same time, it’s important to recognize potential concerns of overconfidence. Overconfidence, or feeling invulnerable, can lead to complacency. And you may not be ready to loosen the rules around your sobriety just yet. 

Avoid overconfidence by developing a balanced perspective. With practice, you can strengthen your ability to maintain that balance: 

  • Reflect on your journey. For some, keeping a sobriety journal helps. Others may prefer to talk about their recovery. 
  • Stay connected. Your support network can help you identify biases and stay grounded.
  • Adjust your goals. Make sure they’re aligned with your current situation. 
  • Lean on professional help when you need it. 

Find Meaning and Purpose

When drug addiction takes over, it’s easy to lose sight of life’s meaning. Sobriety is a chance to rediscover your sense of purpose. 

Finding purpose is a personal journey. Certain things can guide the process. Kendall Bronk,11 a researcher on purpose at Claremont Graduate University Kelly, suggests 7 ways to find purpose12 in UC Berkeley’s Greater Good Magazine

  1. Point out what matters to you.
  2. Reflect on your values to clarify your purpose.
  3. Identify your strengths.
  4. Give back. Many people in recovery find purpose through volunteering. 
  5. Imagine what your best self looks like. 
  6. Cultivate awe and gratitude.
  7. Look to people you admire. 

Whether you rediscover old passions or try something new, take time to explore what truly matters to you. Finding meaning can make your experiences that much richer and your life in recovery that much more joyful.


Frequently Asked Questions About How to Stay Committed to Sobriety

What are some tips for staying committed to sobriety?

Here are some tips for staying committed to sobriety:

Set clear sobriety goals.
Seek professional addiction treatment.
Build a support network.
Identify and manage triggers.
Develop healthy coping strategies.
Practice mindfulness.
Celebrate sobriety milestones.
Practice self-compassion.
Avoid overconfidence.

How can I find a support network for sobriety?

There are many ways to find a support network for sobriety. Here are a few ideas:

Attend support group meetings, such as Alcoholics Anonymous, Narcotics Anonymous, or SMART Recovery.
Join an online sobriety community.
Talk to your therapist or counselor about finding community.
Connect with other people in recovery. Support groups can be a good place to start.

What are some common triggers for relapse?

Common triggers for relapse include stress; difficult emotions such as anger or sadness; people, places, or things associated with past drug or alcohol use; certain social situations, such as parties or bars; exposure to drugs or alcohol; and boredom. Being aware of your triggers allows you to develop a plan for dealing with them healthily. 

What Is Gray Area Drinking? Signs, Risks, and Treatment

Gray area drinking is alcohol consumption that’s not considered to be heavy drinking, but is still above the recommended guidelines. Gray area drinkers often drink alcohol daily, but not to the point of intoxication. 

Gray area drinking is a common and growing problem. While gray area drinkers may not experience the same immediate consequences as those with alcohol use disorder, they’re still at risk for a number of long-term health problems including cancer, heart disease, and liver disease.

We’ll explore the characteristics of gray area drinking, the risks it carries, and potential treatment options. 

What Is Gray Area Drinking?

Gray area drinking is defined as consuming more than the recommended guidelines for moderate drinking,1 but less than the criteria for heavy drinking. For men, this means consuming more than 4 drinks daily, or more than 14 per week. For women, this means consuming more than 3 drinks daily, or more than 7 per week.

Differences Between Gray Area Drinking, Social Drinking, and Alcohol Dependence

  • Social drinking2 is defined as consuming alcohol in moderation. Social drinkers only drink occasionally and are able to control their drinking. (Note that no level of alcohol consumption is safe in the long run.)3
  • Gray area drinkers consume more alcohol than social drinkers, but not as much as people with alcohol dependence. They may drink daily, but not usually to the point of intoxication. Gray area drinkers may incur some negative consequences from their drinking, like hangovers, poor sleep quality, or problems at work.
  • People with alcohol dependence4 have a physical or psychological reliance on alcohol. They’re unable to stop drinking without experiencing withdrawals.

Gray area drinkers often struggle to define their relationship with alcohol. They may not realize that they’re drinking more than the recommended guidelines. While they might feel guilty about their drinking, they may be reluctant to seek help because they don’t believe they have a serious problem.

Recognizing Characteristics of Gray Area Drinking

Gray area drinking (also known as high-functioning alcoholism) looks different for different people, but there are some common behaviors:

  • Drinking more than the recommended guidelines
  • Drinking daily, but not to the point of intoxication
  • Starting to experience negative consequences of drinking
  • Struggling to define their relationship with alcohol

Gray area drinkers may also downplay their drinking habits.5 These are some common strategies:

  • Rationalizing their drinking: Gray area drinkers may tell themselves that their drinking is justified, or that it’s not as bad as it could be. They may say, for example, that they only drink wine with dinner or drink only on weekends.
  • Comparing themselves to others: They may compare themselves to people who drink more than they do and conclude that their drinking is not a problem.
  • Minimizing their drinking: They may downplay how much, or how often, they drink.
  • Hiding their drinking: They may try to hide their drinking by getting rid of empty bottles or drinking in secret.

Here are some signs that you may be engaging in gray area drinking:6

  • You drink more than you intend to.
  • You have a hard time controlling your drinking.
  • You experience negative consequences from your drinking, such as hangovers that interfere with your responsibilities.
  • You experience hangover anxiety or “hangxiety.”
  • You spend a lot of time thinking about alcohol or planning your next drink.
  • You have to drink more alcohol to feel the same effect.
  • You hide your drinking from view or lie about how much you drink.

The Risks and Consequences

Gray area drinking carries a range of short- and long-term risks.7

Health Risks

  • Liver disease
  • Heart disease
  • Cancer
  • Stroke
  • High blood pressure
  • Obesity
  • Pancreatitis
  • Anxiety and depression
  • Sleep problems
  • Cognitive impairment
  • Increased risk of accidents and injuries
  • Increased risk of developing a full-blown alcohol addiction

Social Risks 

  • Social isolation
  • Relationship problems
  • Neglecting relationship responsibilities or plans with friends
  • Avoiding social activities
  • Becoming irritable and argumentative
  • Losing interest in your hobbies and activities
  • Damaging your reputation

Gray area drinking can also lead to social anxiety and depression, which can further impair social functioning.

Psychological risks 

  • Anxiety
  • Depression
  • Guilt
  • Shame
  • Low self-esteem
  • Impaired cognitive function
  • Difficulty concentrating
  • Impulsivity
  • Irritability
  • Mood swings

It’s important to note that gray area drinking can hurt your mental health, even if it doesn’t lead to a diagnosed alcohol use disorder.

The Impact of Gray Area Drinking on Relationships and Daily Life

Gray area drinkers may experience more conflict in relationships.8 That’s because alcohol impairs judgment and decision-making, which can lead to impulsive behaviors. Gray area drinkers might also withdraw from their loved ones and neglect their responsibilities, further damaging trust. 

What Causes Gray Area Drinking?

Several factors contribute to gray area drinking:

  • Stress: Stress is one of the most common reasons people turn to alcohol. It can be hard to cope with stress, and alcohol offers temporary relief. However, drinking to cope with stress causes more problems than it’s worth. 
  • Peer pressure: If your friends are drinking heavily, you might feel pressured to do the same. This is especially true for young people, who are more likely to conform to peer pressure.
  • Lifestyle: Some lifestyles are more conducive to drinking. For example, people who work long hours or who have demanding jobs may be more likely to drink to de-stress. People who socialize often or who attend a lot of parties may be more likely to drink heavily in these settings.
  • Genetics and family history: People with a family history of alcohol abuse are more likely to develop alcohol problems themselves. Also, people with certain genetic traits may derive more pleasure from alcohol, causing them to drink more.
  • Underlying causes: It’s important to note that gray area drinking is often a way of coping with an underlying problem, such as stress, anxiety, depression, or trauma. Addressing the root cause is essential to break free from this pattern.

The Importance of Seeking Help

Gray area drinking is a serious problem that can significantly impact your physical and mental health, your relationships, and your career. It’s important to recognize and address this type of drinking early on, before it turns into a more serious alcohol use disorder.

Thankfully, getting help works. 

Therapy can help you to understand the root causes of your drinking and develop healthy coping mechanisms. Support groups can provide you with a safe and supportive space to share your experiences and learn from others. And self-help resources can teach you how to reduce your drinking and live a healthier lifestyle.

Here are some resources that can help:

Therapy

Therapy can be a very effective way to address gray area drinking. A therapist can help you to recognize and change your behaviors:

  • Understand the root causes of your drinking
  • Develop healthy coping mechanisms
  • Set goals for reducing your alcohol consumption
  • Learn how to manage triggers
  • Develop relapse prevention strategies

Support Groups

Support groups can be a hugely helpful resource for gray area drinkers. They provide a safe space to share your experiences, learn from others, and get support for your journey to recovery. Support groups are widely available, and often free:

Self-Help Resources

Self-help resources can teach you how to reduce your drinking and live a healthier lifestyle:

Strategies for Managing Gray Area Drinking

If you’re looking to reduce or moderate your drinking, several strategies can help. Your therapist can also help you implement these:

  • Set limits. Decide how many drinks you’ll allow yourself to have each day or week and stick to it. It may be helpful to write this down or share it with a trusted friend or family member.
  • Be mindful of your triggers. What are the people, places, and situations that trigger your drinking? Once you know your triggers, you can develop strategies for avoiding them or managing them in a healthy way.
  • Find other ways to cope with stress and difficult emotions. Exercise, relaxation techniques, and spending time outdoors or with loved ones can help relieve stress. Experiment with different coping techniques to find what works best for you.
  • Challenge your beliefs about alcohol. Do you believe you need alcohol to relax, have fun, or socialize? These beliefs are often inaccurate and can lead to unhealthy drinking habits. Practices like journaling, daily affirmations, and CBT techniques can help you challenge your negative thoughts and replace them with more positive, realistic ones.

Awareness and Self-Care 

Self-awareness and self-care are key when you’re making lifestyle changes. Pay attention to your physical and emotional state and be mindful of the signs that you’re at risk for drinking too much. If you’re feeling stressed, anxious, or depressed, carve out some time to relax and de-stress.

If you don’t intend to quit drinking entirely, it’s important to create a healthier relationship with alcohol. This starts by being mindful of why you drink, when you drink, and how much you drink. It also means finding other ways to cope with your emotions and learning how to relax without alcohol.

Self-care starts with the essentials:

  • Get adequate sleep.
  • Eat a healthy diet.
  • Exercise regularly.
  • Spend time with supportive loved ones.
  • Do things you enjoy.
  • Explore relaxation techniques like yoga or meditation.

If you’re struggling to manage your drinking on your own, it may be time to seek professional help. See our list of alcohol addiction treatment centers to search for programs that meet your needs and reach out to admissions teams directly.


Frequently Asked Questions About Gray Area Drinking

What are the differences between gray area drinking, social drinking, and alcohol dependence?

Gray area drinking exceeds moderate guidelines but is less severe than alcohol dependence. Social drinkers consume alcohol moderately without negative consequences. Those with alcohol dependence have a physical or psychological reliance on alcohol and are unable to quit without withdrawal symptoms.

What are the risks and consequences associated with gray area drinking?

Gray area drinking poses various health risks such as heart disease, liver issues, and increased risk of alcohol addiction. It can lead to social isolation, relationship problems, and psychological effects like anxiety, depression, and cognitive impairment. Identifying and addressing gray area drinking early can prevent it from developing into a more serious alcohol use disorder.

What causes gray area drinking?

Gray area drinking is influenced by stress, peer pressure, lifestyle, genetics, and underlying problems like anxiety, depression, or trauma. Stress, peer influence, and genetic predisposition often play a role. Addressing underlying issues via comprehensive treatment is vital to break free from this pattern.

25 Recovery Quotes for the Christmas Season

Although addiction has no yearly time frame, the holidays can be a hard time for people with an addiction, those in recovery from substance use disorders, and their loved ones. Staying aware of recovery-related topics can help ensure that each family member or friend feels comfortable to celebrate. Discover recovery words of wisdom to inspire you this holiday season.

Recovery Quotes

Quote #1 

“Forgiving yourself, believing in yourself, and choosing to love yourself are the best gifts one could receive.” ― Brittany Burgunder

Quote #2 

“I am not defined by my relapses, but in my decision to remain in recovery despite them.” ― Anonymous 

Quote #3 

“Believe you can, and you’re halfway there.” ― Theodore Roosevelt

Quote #4

“Be stronger than your strongest excuse. Be greater than your most negative voice.”

― Alan Maiccon

Quote #5

“The best way to predict your future is to create it.” ― Abraham Lincoln

Quote #6

“It’s the days you have every right to break down and fall apart, yet choosing to show up anyway is what matters most. Don’t diminish the small steps that others can’t see.” ― Brittany Burgunder

Quote #7

“I am a great believer in luck, and I find that the harder I work the more luck I have.” ― Thomas Jefferson 

Quote #8

“Courage isn’t having the strength to go on―it is going on when you don’t have strength.” ― Napoléon Bonaparte

Quote #9

“It does not matter how slowly you go as long as you do not stop.” ― Confucius

Quote #10

“Rock bottom became the solid foundation on which I rebuilt my life.” ― J.K. Rowling

Quote #11

“The only person you are destined to become is the person you decide to be.” ― Ralph Waldo Emerson

Quote #12

“One of the hardest things was learning that I was worth recovery.” ― Demi Lovato

Quote #13

“Change your thoughts, change your life.” ― Lao Tzu

Quote #14

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” ― Robert Louis Stevenson

Quote #15

”At the end of the day, you can either focus on what’s tearing you apart or what’s keeping you together. ” ― Anonymous

Quote #16

“Courage is resistance to fear, mastery of fear, not absence of fear.” ― Mark Twain

Quote #17

“Recovery is hard. Regret is harder.” ― Brittany Burgunder

Quote #18

“Every worthy act is difficult. Ascent is always difficult. Descent is easy and often slippery.” ― Mahatma Gandhi

Quote #19

“The most common way people give up their power is by thinking they don’t have any.” ― Alice Walker

Quote #20

“Don’t let the past steal your present.” ― Terri Guillemets

Quote #21

“Hardships often prepare ordinary people for an extraordinary destiny.” ― C.S. Lewis

Quote #22

“Turn your face to the sun and the shadows fall behind you.” ― Charlotte Whitton

Quote #23

“The journey of a thousand miles begins with a single step.” ― Lao Tzu

Quote #24

“We can’t solve problems by using the same kind of thinking we used when we created them.” ― Albert Einstein

Quote #25

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” ― Henry Ford

Recover in Love

Whether it’s the holiday season or not, you can always prioritize healing. Discover the best version of yourself by exploring and connecting with rehabs near you.

What to Know Before Dating Someone in Addiction Recovery

Recovery is a life-changing journey and an admirable undertaking. It also comes with significant challenges that can impact how someone shows up in a relationship. If you’re dating someone in recovery, anticipating and learning how to navigate these challenges—and taking care of yourself in the process—is key.

Here’s what you can expect, and how to ensure the relationship is healthy for everyone involved. 

Understanding Addiction Recovery

Recovery is a transformative journey that people take on when overcoming addiction and its underlying causes. It’s not just about abstaining from a substance, but also a deeply personal healing process. People in recovery often undergo profound transformation, rediscovering their sense of self-worth and purpose in life. They learn to cope with past traumas, unmask what drives their addiction, and learn new coping skills. For most people, recovery is a lifelong endeavor that involves continuous self-improvement.

It’s helpful for loved ones of those in recovery to understand this process, both to establish healthy boundaries for themselves and to be supportive to their partners. 

Dating in Early Recovery 

Addiction experts generally advise against dating in early recovery. That’s because this stage—the first year of sobriety—is a vulnerable time in which people are processing traumas and going through changes. It’s a good time to focus on introspection and healing. 

It may also take some time before the dust settles enough to see relationship patterns clearly. One man in recovery, Chris Boutte, explains how he used women to fill the same void he filled with drugs and alcohol:1 

As with my moment of clarity about drugs and alcohol, I had to sit back and think about what else I was using to fill this void, and the answer was women…I then realized that I wasn’t only dependent to drugs and alcohol, but I was dependent to relationships.

People can get addicted to sex and love just as they can to substances. But true happiness comes from within, and much of the work of early recovery has to do with cultivating happiness without the use of addictive behaviors.

Disclosure and Communication

In any relationship, honest communication is the key to trust and intimacy. This is especially true when dating someone in addiction recovery. To foster this, you can create a safe space for candid discussions about recovery, including past addiction issues. 

This vulnerable sharing can bring couples closer. But addictions are rooted in trauma, which is a sensitive subject. Remember that your partner has a right to open up about their past if and when they’re ready. Talking through it can be healing, but pressuring someone to disclose their trauma2 is often triggering and counterproductive. 

When you do enter these conversations, practice listening actively and without judgment. That means not only hearing the words your partner says but also understanding their feelings, concerns, and needs. By being non-judgmental, you create an environment where your partner can open up without fear of criticism.

Emotional Ups and Downs

The journey of recovery involves ebbs and flows. As your partner progresses through their healing process, they’ll run into challenges. Past traumas may surface unpredictably as they venture into parts of themselves they previously avoided. They may be elated at times as they feel newly empowered or connect with joys they didn’t feel during addiction. 

It helps to know that processing the past can influence your partner’s present emotional state. And while you can provide safe space and a listening ear, it’s not your job to soothe their negative feelings. These emotional shifts are a natural part of recovery, and their own experience of this journey—even when unpleasant—is important.

Triggers and Relapse Concerns

The world is not a trigger-free place, and while your partner should learn to manage triggers, it’s also a good idea to avoid them if they’re feeling especially vulnerable. Relapse triggers3 can be environmental, emotional, or social.

  • Environmental triggers include being in places associated with past substance use.
  • Emotional triggers can stem from stress, anxiety, or unresolved trauma. 
  • Social triggers can arise from peer pressure or interactions with friends who still use substances. 

Recognizing these triggers is the first step to minimizing their impact. 

Responding to Signs of Potential Relapse 

Understanding signs of relapse can help you proactively avoid it: 

  • Sudden changes in behavior
  • Secrecy
  • Mood swings
  • Social withdrawal 

If you notice these signs, address them early on with compassion and care. Be prepared to act quickly and seek professional help if the risk of relapse becomes imminent. If your partner does relapse, remember that backsliding is part of the recovery process for some and doesn’t mean total failure. Reconnecting with professional and social support can be a great opportunity to recommit to sobriety.

Keeping lines of communication open and allowing your partner to discuss their concerns freely, as well as encouraging habits that support their sobriety, can go a long way in empowering their recovery. 

Creating Healthy Boundaries

Boundaries are a cornerstone of any healthy relationship, but are especially important to prioritize when dating someone in addiction recovery. This protective framework ensures the relationship remains healthy and supportive for both of you. By setting, respecting (and when necessary, reinforcing) boundaries, you create an environment of safety and trust.

Your boundaries may require adjustment as your needs change over time. As your partner progresses in their recovery journey, situations or topics that were initially off-limits may become acceptable as they feel less activated. Be willing to engage in conversations about modifying boundaries so they reflect the evolving needs of both partners. 

Supporting Recovery Efforts

Your partner is taking on a huge endeavor. You can be a source of encouragement and belief in their ability to overcome challenges. But it’s crucial to understand the difference between support and control. Your partner’s recovery journey is their own. Trust your judgment and avoid enabling behaviors4 that could hinder their progress and lead to a dysfunctional dynamic.

Attending Support Groups or Therapy Together

Joining your partner in support groups or therapy sessions can be a transformative experience. Attending therapy together allows you to gain an understanding of their journey, learn effective communication strategies, and address shared challenges. These experiences strengthen your connection and provide guidance for discussing issues you may not feel confident navigating on your own. It’s not just about your partner’s recovery; relationships are a shared opportunity for growth and healing.

Creating a Safe, Substance-Free Environment

Maintaining a substance-free environment is critical for the success of your partner’s recovery. Remove any substances from your spaces and communicate your expectations for your household. By creating an environment that prioritizes sobriety, you foster mutual respect and shared aspirations for a healthy, substance-free life together.

Self-Care for Partners

As a partner of someone in addiction recovery, it’s easy to focus all your energy and attention on their well-being. Keep in mind that your own self-care is not a luxury, but a necessity. The emotional demands of supporting someone through their recovery can be taxing, and neglecting your own well-being can lead to burnout. Self-care isn’t selfish; it’s an investment in your ability to show up as your best self.

Healthy Coping Strategies

Incorporate self-care strategies into your daily routine. This could include setting aside time for relaxation and activities you enjoy. Exercise, creative expression, and mindfulness practices are powerful stress relievers. Maintain boundaries to prevent your partner’s challenges from overwhelming you, and remember it’s okay to ask for help or take breaks when you need to. Staying close to your own social support network is also key. Surround yourself with friends and family who understand your situation and can provide emotional support when you need it.

Seeking Support or Therapy When Dealing With Unique Challenges

Therapy or support groups are invaluable for partners dealing with the unique challenges of supporting someone in recovery. These resources offer a safe, confidential space to share your feelings, receive guidance, and gain tools for coping. Therapy can help you navigate your role in your partner’s recovery, manage your own stress and anxiety, and address any codependency issues that may have developed. 

Prioritizing your own emotional well-being and personal growth makes for a healthier, more balanced relationship with your partner in recovery. 

Navigating Relationship Challenges

One common hurdle when dating someone in addiction recovery is miscommunication due to differing expectations or past issues. Past traumatic experiences5 can sometimes cause mistrust or insecurity, which can show up as hurtful behaviors. It’s helpful to anticipate these challenges and address them as they arise. With patience, understanding, and mutual effort, you can build a resilient partnership with someone in recovery.

Resources and Support

Thankfully, plenty of resources can help you understand addiction and how to navigate your relationship with someone in recovery:

Books

Websites

Support Groups

Professional Help

Sometimes, complex challenges require professional help. Couples therapy or counseling can provide a structured, supportive environment to address issues and build a healthier partnership. Trained therapists or counselors can help you navigate the intricacies of dating someone in recovery and provide tools to strengthen your relationship. You can also attend therapy on your own

It’s Okay to Reach Out

Remember that you’re not alone in this journey and don’t hesitate to seek support when you need it. Reach out to your own support network for advice or simply a listening ear. Seeking assistance is a sign of strength, and it can make a huge difference in how you navigate the challenges of dating someone in recovery. Prioritize self-care and your emotional well-being, and never underestimate the power of community and professional help when facing these complex challenges.

How Long Do Drug Cravings Last?

Cravings are an intense urge to use a substance. They’re a normal part of early addiction recovery. Several factors influence how long drug cravings last. These include the type of substance, length of use, and relapse history. 

A cue-driven craving episode1 lasts anywhere between a few minutes to 30 minutes. They’re usually stronger and more frequent in the early stages of recovery, especially in the first 2 weeks after quitting a substance. Cravings become less intense over time.2 You may experience them sporadically for months or years after quitting a substance. But you can learn to manage cravings with proven coping techniques so they’re less intense.

What Causes Drug Cravings?

Complex interactions between your brain and a range of factors cause drug cravings. These factors include your environment, social setting—even your beliefs and values.

Drugs and alcohol influence the brain’s reward system.3 Specifically, substances alter your levels of dopamine, a neurotransmitter responsible for pleasure, reward, and motivation. During addiction, your brain makes positive connections between substances and feelings of pleasure. Over time, your body needs more of a substance to feel the same effects. This is what builds tolerance and eventually leads to addiction. 

When you stop using a substance, your body and brain experience withdrawal. As this happens, your brain will try to restore balance. Cravings are a result of your brain adjusting its chemical levels.4 

Internal and external cues also come into play. Certain people, places, situations, and sensations that remind you of the substance can elicit a dopamine response. As your brain fires dopamine, it urges you to act. The result is intense cravings.    

Factors Influencing Drug Craving Duration

Type of Drug

Different substances affect the brain and body differently, influencing craving levels. 

Certain drugs, like opioids, cocaine, methamphetamine, and nicotine, have an intense and immediate effect on your brain’s reward system. This leads to stronger, more frequent cravings. They also cause more severe withdrawal symptoms, which can trigger cravings as a way to seek relief. 

For example, nicotine produces intense cravings. People experience a nicotine high within 10 seconds5 of inhaling. But the effect fades just as fast, driving people to smoke more. Withdrawal symptoms appear as early as a few hours after the last cigarette and can motivate cravings. According to the National Institute on Drug Abuse, just 6% of smokers are able to quit6 each year. Smoking cessation treatment programs show promise for managing nicotine cravings and quitting smoking.7

Other drugs, like marijuana, alcohol, and benzodiazepines, affect the brain more gradually and subtly. You can still develop tolerance to them, which amplifies cravings. 

Some drugs may produce longer-term cravings compared to others. For example, cocaine cravings peak several days after quitting8 and can last years. Meanwhile, nicotine cravings peak within 24 hours after you’ve quit smoking. They usually last a few weeks but can persist for months. 

Duration of Use

The duration of substance use impacts the timeline of cravings. In general, the longer you use a substance, the likelier you’ll be to experience cravings after you quit. Chronic substance use changes brain structure and function, especially in the brain’s reward circuit. You can become more sensitive to triggers and less responsive to natural dopamine rewards, like exercise. 

Long-term drug use damages areas of the brain responsible for decision-making, impulse control, and judgment. As a result, you might find it harder to manage negative emotions or cravings. 

Relapse History 

Relapse is commonly a part of recovery.9 Your history of relapse can influence the duration of drug and alcohol cravings. 

Experts are still researching the impact of relapse history on cravings. Some studies suggest that relapse increases cravings by reinforcing positive associations between drug use and reward. Others suggest that relapse can reduce the anticipation of a drug’s effects,10 thus decreasing the severity of cravings. 

While the debate is ongoing, there’s a clear relationship between cravings and relapse. Understanding this is an important part of relapse prevention. 

Do Drug Cravings Disappear Entirely?

Many people who struggle with addiction wonder, “How long do drug cravings last?” The answer isn’t so simple—cravings are unique to each individual. But through addiction treatment and a commitment to your long-term recovery, cravings eventually fade. 

Managing cravings is important to recovery, and it takes awareness, self-care, and support. Group therapy can be a good place to learn what craving management tools work for others. You may pick up some techniques to apply to your recovery too. Over time, as your brain recalibrates, your cravings will decrease.

Find Professional Help for Drug Cravings

Because cravings are a predictor of relapse,11 strategies for dealing with cravings are key to relapse prevention. These might include learning to recognize triggers, distraction techniques, substituting substance use with healthy behaviors, and most importantly, support. Support from family members and others in your sober community helps reduce isolation, provides emotional and informational guidance, and motivates you to stick with your recovery. 

Addiction treatment programs teach you how to manage cravings in a safe environment. They can also teach your loved ones how to better support you. Craving management is an important part of relapse prevention planning that can serve you well into long-term recovery.


Frequently Asked Questions About How Long Drug Cravings Last

How long do cravings last for drugs?

The duration of drug cravings varies depending on factors like the type of drug, length of use, and relapse history. Cravings are most intense in the early stages of recovery, up to 2 weeks after quitting. Some people experience cravings for months or years after quitting a substance. With effective addiction treatment, you can manage cravings so they’re less intense over time.

Why do some drugs produce stronger cravings than others?

The type of drug a person uses can influence the intensity and frequency of cravings. Drugs that have a strong and immediate effect on the brain’s reward system, such as opioids, cocaine, and methamphetamine, are more likely to produce intense cravings. These drugs also cause more severe withdrawal symptoms, which can trigger cravings as a form of relief.

What is the difference between cravings and withdrawal?

Cravings are an intense urge to use a substance. Meanwhile, withdrawal is a set of physical and psychological symptoms that occur when someone stops using a substance. Withdrawal symptoms are uncomfortable and sometimes even dangerous, but they’re often temporary. Cravings, on the other hand, can persist for a longer time, even after withdrawal symptoms have subsided.

How Alcohol Destroys Relationships

Alcohol abuse doesn’t just affect you; it can also profoundly affect people around you—especially a romantic partner. Even if you aren’t addicted to alcohol, it can bring out behaviors that aren’t aligned with who you really are. You may not even realize that your loved ones are incurring the consequences of your drinking until it’s too late. 

While relationships don’t fail overnight, alcohol can chip away at their foundation over time. In general, alcohol is linked to relationship dissatisfaction.1

9 Signs Alcohol Is Ruining Your Relationship

Drinking rocks the stability of relationships by causing communication breakdowns, neglect, secretive behavior, and escalating conflicts. 

1. You Experience Frequent Communication Breakdowns 

Communication breakdowns are an early warning sign of damaged relationships. It’s hard to have a conversation with someone under the influence. Alcohol disrupts areas of the brain that control speech and judgment. Intoxication makes it hard to express your emotions2 or understand how others feel. And because alcohol impairs judgment, it may cause you to say or do things you regret.

It’s normal for people to disagree at times, but frequent communication issues hurt relationships. Alcohol use disorder can have long-term effects on your ability to communicate. One study suggests that people with alcohol addiction have trouble expressing emotions3 months after they’ve quit drinking. 

2. Neglected Responsibilities Pile Up

Alcohol abuse leads to neglectful behavior, harming relationships. It’s easy to lose track of time when you’re drinking. Hangovers are exhausting4 and ruin motivation. Ignored responsibilities can accumulate over time. 

Acts of neglect might start out small, like missing an appointment or skipping chores one day. But with alcohol addiction, this rarely happens just once. Neglecting responsibilities usually means your partner takes on more, and unequal work in a relationship can lead to resentment. Each time you break a promise, you break your partner’s trust. Over time, this damages the integrity of your dynamic.

3. You Notice an Impact on Your Sex Drive

Another way alcohol ruins relationships is by lowering sex drive.5 Alcohol triggers the feel-good chemicals in your brain that allow you to experience pleasure. Over time, your brain learns to associate pleasure with alcohol. As that happens, you can lose interest in other things, including sex and intimacy. Heavy, long-term drinking also causes physiological changes that lower sex drive. For example, alcohol abuse reduces testosterone levels in men.6 Physical intimacy and emotional connection are important aspects of a healthy relationship.

4. You Neglect Your Personal Well-Being

When we think of how alcohol destroys relationships, we tend to look at its impact on others. But neglecting yourself can also hurt your relationship with your partner. 

Neglect can be physical, like eating unhealthily or not taking care of your hygiene. But ignoring your mental health is also a form of neglect. Many people self-soothe with alcohol when they feel bad, but in the long run, drinking to cope makes your mood less stable and your emotional state worse. When you spend so much time drinking, you also lose out on quality time with loved ones. The resulting isolation can worsen your mental health and increase your risk of addiction.  

5. Financial Problems Arise

Alcohol addiction is expensive. Heavy drinking can lead to irresponsible spending, mounting debt, and financial instability. Drinking alcohol also affects your work.7 Hangovers and bad sleep make it hard to focus. Poor performance can eventually put your job security at risk, which in turn impacts your family. 

Financial issues hurt relationships—so much so that financial arguments are a top indicator of divorce.8 One study found that financial issues increase the risk of divorce by 15%.9 

Financial tension impacts other family members too, including kids. Children in families with significant debt are more likely to face mental health disorders10 like depression.

There are ways to repair the damage. Many addiction treatment programs teach skills for life in recovery, and some include financial management. 

6. Alcohol Is More Important Than Your Relationship

As drinking takes center stage, everything else fades into the background. This doesn’t just fracture relationships; it signals a more serious issue. Prioritizing alcohol is one sign of alcohol addiction,11 along with others:

  • The inability to control how much you drink
  • Thinking about alcohol obsessively
  • Continued drinking despite negative consequences

When you’re ready to heal, you might think you can just quit cold-turkey. But depending on your drinking history, quitting on your own can be dangerous. Alcohol withdrawal symptoms can include delirium tremens (DTs), a potentially life-threatening condition. To recover safely, it’s important to detox under medical supervision. Seeking professional support is often the first step toward reclaiming your life and healing your relationships. 

7. Drinking Alcohol Triggers Secretive Behavior

Many people with alcohol addiction try to hide their drinking problem. You might do this in hopes of protecting the people you love. Sometimes people keep up appearances for awhile, but that doesn’t usually last. It’s only a matter of time before other issues, like financial infidelity or problems at work, bubble to the surface. 

Secrets undermine the integrity of any relationship. When your partner realizes the truth, they’ll likely feel betrayed. And once that happens, trust can be hard to reestablish.12 

8. You Start More Arguments

Alcohol contributes to aggression13 because it affects the areas of the brain responsible for decision-making, judgment, and impulse control. People under the influence may show aggression without even feeling angry.14 When you struggle with decision-making, you can’t weigh the pros and cons of your actions. It’s easier to misread situations you can’t properly judge. And impulsive people are more likely to be aggressive.15 These factors all play a role in escalating conflicts. 

Alcohol-induced conflicts harm relationships—and they can escalate into more seriously concerning behavior.

9. Conflicts Escalate Into Physical Abuse

If you or someone in your life is experiencing domestic violence, you can call the National Domestic Violence Hotline at 1-800-799-SAFE (7233) to get immediate support. 

Drinking-related aggression can turn into a dangerous situation. A staggering 40% to 60% of reported domestic violence cases involve alcohol.16 Alcohol makes people likelier to act on violent tendencies. They may struggle to control their anger and impulses. These outcomes are even likelier the longer someone uses alcohol. That’s because sustained drinking causes permanent damage to parts of the brain responsible for impulse control.

It’s important to note that while there is a correlation between domestic abuse and alcohol, alcohol abuse doesn’t cause physical violence. Most people who are considered heavy drinkers don’t abuse their partners. And most physical abuse incidents don’t involve alcohol.

Some people blame their actions on alcohol, but using alcohol as a scapegoat absolves the abuser of responsibility. Ultimately, this prevents them from getting the help they need.  

If you’re experiencing abuse, the most important step is to get yourself to safety as soon as possible. When you can, seek professional support from a trauma-informed therapist and lean into your support network of family and friends.

Find an Alcohol Treatment Program

If you’re experiencing the damaging effects of alcohol on your relationships, you don’t have to live in this pattern forever. Professional support is available, designed to help people address struggles exactly like yours. Remember: getting help is a sign of strength, not weakness.

Explore alcohol addiction treatment centers to learn about their program offerings, pricing, insurance coverage, and more.


Frequently Asked Questions About How Alcohol Ruins Relationships

What are the signs that alcohol is ruining my relationship?

Common signs that alcohol is threatening your relationship include frequent communication problems, neglected responsibilities, not taking care of your personal well-being, alcohol-related financial issues, and more.

What are the long-term effects of alcohol abuse on relationships?

Alcohol abuse can have lasting negative effects on a relationship. It can break trust—the foundation of a healthy relationship. If you prioritize drinking over quality time with your partner or family, or neglect your responsibilities, your partner may start to feel resentful.

What can I do to repair the damage caused by alcohol abuse?

If addiction is at the root of your relationship issues, treatment can help. Treatment options include inpatient rehab, therapy, support groups, and more. Most alcohol addiction treatment programs offer family therapy or couples counseling, where you learn how to work through problems and rebuild your relationships. Communication helps rebuild trust. Be honest with your partner about your drinking concerns and get the professional support you need.

Stress And Addiction: How Are They Related?

Stress and addiction can feed into and cause each other. “Stress” could be anything that taxes or exceeds your ability to healthily adapt1. For example, stress could prompt you to drink to cope with negative emotions. Similarly, having a heavy drinking habit could cause stress when it affects your life and well-being.

The bi-directional, sometimes cyclical relationship between stress and addiction can seem tricky to separate and treat. But with therapy and the right approach to treatment, you can heal from each and find an improved quality of life.

What Is The Relationship Between Stress And Addiction?

The relationship between stress and addiction is complex and multifaceted. Numerous studies have investigated their relationship and have provided insights into how stress can increase the risk of addiction.

Crucially, stress can cause someone to take and crave substances2. Chronic stress can further increase the risk of drug use and addiction. Stress can induce changes in neural pathways and cravings, which can contribute to substance-related disorders. The stress response system, including the hypothalamus-pituitary-adrenal (HPA) axis, plays a critical role3 in the development and maintenance of addiction.

Stress can also impact your ability to control impulses or other inappropriate behaviors, along with craving instant gratification.

Ultimately, the effects of stress can all lead to substance use. The American Psychological Association (APA) reveals that “stress is one of the most commonly reported precipitants of drug use4” and relapse. 

More stress, or chronic stress, is also associated with a higher risk of substance use2 and addiction. 

The Neurological Relationship

Stress can raise your levels of dopamine5, which is a neurotransmitter responsible for feeling good and reinforcing the activity that feels good. Alcohol and drugs increase your levels of dopamine6, too. Stress-induced alterations in dopamine transmission can increase the risk of addictive behavior.

Because it releases dopamine, you can even become addicted to stress7. And with stress and substance use affecting the system, it can be more difficult to disconnect one from the other and cope without the dopamine they produce. 

The dopamine-intertwined relationship between stress and addiction can have negative but treatable effects on mental health and overall wellness.

Individual Factors

The relationship between stress and addiction is also influenced by individual factors, such as coping strategies and resilience. Effective coping strategies8 can protect individuals from the maladaptive effects of stress that can contribute to addiction.

On the other hand, maladaptive coping strategies, such as procrastination9, can increase the risk of addiction. Using substances as a maladaptive coping skill certainly increases the risk, too.

Additionally, those with lower levels of psychological resilience may be more susceptible to the effects of stress10 and more prone to developing addiction.

Effects of Stress And Addiction on Mental Health

Stress makes addiction and mental health conditions more likely to develop2. The untreated effects of stress increase your risk of anxiety, depression, and other mood-related disorders. In some cases, stress can cause trauma11 and conditions like post-traumatic stress disorder (PTSD). 

Multiple stressors or chronic stress can also be the catalyst2 between using a substance and becoming addicted to one. The more stressors you have in your life, the more likely you are to develop an addiction. 

How to Treat Stress and Addiction

Treatment that addresses your stress and addiction simultaneously can help you heal from both conditions. Therapy, wellness activities, and at-home coping strategies can help you manage stress and recover from addiction.

Therapies for Stress and Addiction

  • Stress management skill training1: This therapy can reduce emotional reactions to stress, helping you avoid relapses. You’ll usually attend 12 sessions in group therapy, learning a specific skill each time.  
  • Cognitive behavioral therapy (CBT)1: CBT can help you regulate your emotions and how to respond to stress without using substances. You’ll learn and practice coping skills in and out of therapy. 
  • Mindfulness meditation12: This therapeutic intervention helps you enter a state of meditation where you’re mindful of what you’re feeling and accepting how the emotions feel in your mind and body. Meditation practices can then lower your breathing and slow your heart, helping you calm your mind and body simultaneously. 
  • Dialectical behavioral therapy (DBT)13: A mindfulness-based behavioral therapy focusing on emotional regulation. Similar to mindfulness meditation, you’ll work on becoming more aware of what you’re feeling and accepting the emotions. Then, you’ll learn how to regulate your emotions and your stress, which can help lower stress and prevent relapse. 

Stress-Reducing Activities

  • Yoga: the guided movements and stretches of yoga can help you manage stress.
  • Mindfulness: everyday mindfulness can help you hone in on big and small experiences, like feeling the wind or noticing the birds in the sky as you walk into work. Mindfulness can calm your body as your focus drifts to what’s happening around you. Mindfulness can effectively reduce stress without alcohol or drugs.
  • Exercise: movement can reduce stress and burn off nervous energy it may cause. You could go on a daily walk, spend time in the gym, or move in any way that feels good to you. 
  • Baths: a warm bath, especially one with epsom salts and essential oils, can calm the mind and body. Baths can also reduce soreness and pain. 
  • Progressive muscle relaxation14: a mindfulness technique where you gradually tense and relax your muscles. You can start at your toes and end at your head, but the pattern is up to you. 
  • Create something: art, music, or writing can take you out of a stressful mindset and help you process what’s stressing you out.
  • Self-compassion15: Dr. Kristin Neff suggests self-compassion as a tool for stress reduction–one you can do at any time. Her research has found self-critical approaches to failure or struggle only results in further stress. Practicing self-compassion can cause greater emotional calm and keep your stress from escalating.

Find Relief for Stress

Treatment can effectively stop the cycle of stress and addiction, help you avoid relapse, and feel better as a whole. You can find rehabs treating stress by browsing our list of rehabs for stress with photos, reviews, and insurance information to help you make an informed decision.