Getting Back on Track After a Sobriety Slip

Imagine this: You've worked hard for days, weeks, months, or even years to maintain your sobriety and grow into your best self. Then one evening, something leads you to drink. You might convince yourself that you've failed and thrown away all your progress. When you finally move past the shame and guilt and want to recommit to sobriety, you might feel lost about where to begin.

If this sounds familiar, you're not alone. Slips happen to nearly one-third of people in recovery during their first year of sobriety. A slip is a common part of the journey and doesn't mean you should give up on staying sober.

Here are some steps you can take to restart your sobriety journey and move forward after a slip.

1. Reflect and Identify Your Triggers

Slips don't happen randomly, even if it feels that way. They're usually caused by triggers—some you might recognize, others you haven't considered. Take time to reflect on what led to that first drink. Was it a stressful event, like an argument with a loved one? Was it a strong craving because alcohol was easily available?

By identifying your triggers, you can prepare for future situations and feel confident about handling them without turning to alcohol.

2. Create a Plan and Make Adjustments

Once you know your triggers, it's important to have a plan for the next time they appear. If stress was the cause, list healthy coping strategies to help you relax. If a craving led to the slip, keep satisfying non-alcoholic alternatives (like kombucha or alcohol-free drinks) at home. Remember, most cravings last only about 20 minutes. Distracting yourself during that time can help you get through the toughest part.

Also, consider what isn't working in your current recovery plan. For some, a slip is an opportunity to try a new approach. Recovery isn't one-size-fits-all, so find what works best for you.

3. Reach Out for Support

After a slip, it's natural to want to hide because of guilt or shame. But slipping alone can feel even worse. Use this time to connect with people who can support you. Quitemate's forum or community meetings are great ways to meet others who understand what you're going through and can offer encouragement. You can also try Quitemate's one-on-one Thrive Coaching to speak with a certified recovery coach or licensed mental health professional anytime.

4. Practice Self-Forgiveness

Feelings of shame and guilt are common after a slip. While they might push you to change at first, they aren't helpful long-term. Instead of dwelling on regret, try to see the slip as a learning experience—something that makes you stronger and wiser.

How Quitemate Can Help

At Quitemate, we use a neuroscience-based approach to help you reduce alcohol consumption. If you're ready to change how alcohol fits into your life, there's an app for that.

Quitemate is the leading alcohol reduction app, designed to help you drink less and live more. Whether you want to cut back or quit entirely, Quitemate's science-backed methods can transform your relationship with alcohol.

Features include:

• A core 160-day, evidence-based education program
• Progress tracking
• A private community
• Tools like meditations, games, and more

Need extra support? Upgrade your journey with Quitemate's premium Thrive Coaching for one-on-one access to a certified recovery coach, live coaching calls, and a curated video library.