Our Recovery Toolbox
Sobriety Sisters Movement Inc. strives to help women achieve long-term sobriety. Having the right tools is an integral part of staying sober. Here, you will find tools that we have found useful on our sober journies.
By Gabrielle Zitting
More from Sobriety Sisters Movement Inc. featured in this article:
Things to do Instead of Drinking or Using
Positive Affirmations
Library
Turn Your Phone And Computer Into A Recovery Tool
Recovery is not one size fits all so when you find something that works for you try making a list in your phone to create a personalized toolbox that works well for you during the hard times. You know yourself best, but also keep an open mind because the changes in our body and mind are some of the most beautiful parts of getting sober.
Recognize things on social media that glamorize alcohol/drug use, and replace it with uplifting clean and sober focused people/groups/pages. Glamorizing using can keep us triggered or stuck in a negative cycle when working towards sobriety. A few ways to do that are: “hide” ads with the three dots on a post, and report them as a sensitive topic so they don’t come back up. You can unfollow people or pages, and they are not notified when you unfollow them. There is also the block feature which keeps people from seeing you or contacting you.
Recovery Apps
Many come with affirmations, coping skills, and reminders.
-Reframe is educational and also has a craving timer, you set it and do something distracting to let the craving pass. See our List of Things to do Instead of Drinking or Using. “Typical” cravings last twenty minutes so you can set a timer there and distract yourself, then check back in if you need to do it again or if it has passed.
Day counting apps (second, minute, hour, day, week, month, year) Also some can count money saved, and calories saved.
“Sometimes it comes down to the minute or second”
Nomo = is a free counting app and you only have to donate if you want to.
Therapy and counseling or coaching is a great 1-on-1 option for those seeking help.
Finding someone who validates and listens can be a game changer for us. Professionals dedicated to addiction recovery are there to advise you privately to get the help you deserve. Having someone to depend on to help you through developing, working on, adjusting and reviewing a recovery plan is a light in the darkness. They also are knowledgeable in the industry in case you ever need rehab, detox or impatient treatment to achieve your goals. Some of them are able to help you rebuild relationships that are important to you with guidance in a mutual space. Many offer in office, video call or phone call appointments nowadays, and I highly suggest looking them up to see if it sounds like a good fit before going into a situation that is unhelpful or even triggering for you. There are some really great resources to find out about potential therapists before deciding on one (for example: psychologytoday.org, google reviews, getting a referral from someone in recovery, reading reviews on your insurance website). “Date” your therapist and find the perfect fit. It isn't always right the first try.
Medication For Substance Use Disorder (MAT)
Medications for Substance Use Disorder (MAT)
Many people use meds for help with addiction management, you are not alone. If your doctor makes you feel embarrassed or ashamed for asking for help then it may be best to try another doctor that is more fitting and committed to your goals. The benefits of MAT can include…
Managing cravings
Reducing withdrawal
Maintaining sobriety
There are many options available to help support you, so if this is something you’re curious about talk to a trusted healthcare professional.
Mindfulness and Meditation
Let thoughts come and go and be patient with yourself, it's not about being perfect and clearing your mind, it's about letting them come and go and remaining in the moment.
Notice what comes up for you to gain perspective on what's circling in your subconscious (thoughts, feelings, and how it makes your body feel so that you can gain awareness)
Get comfortable with yourself and practice kindness.
Give yourself grace when you get distracted.
Also, if typical mediation doesn’t work for you try going for a walk somewhere that brings you peace.
Practice being present, noticing beauty all around you and soaking it in.
Feel the air on your skin, and notice the movement of the leaves, look for peace in the stillness too.
You did it! That’s meditating!
Recovery Communities
Finding your recovery network and home helps give us a sense of peace.
Sobriety Sisters, AA, NA, Smart Recovery, Recovery Dharma, Ben’s Friends, Women for Sobriety, AA Agnostica, and many more
Being able to share with others with similar recovery challenges and gain support is an invaluable tool!
Make sober friends!
Accountability & self growth help from like minded peers can uplift and take our recovery to new heights.
Set Healthy Boundaries
- Protect what we work so hard to build
- Keep yourself in a safe sober supportive mindframe
- Tust your intuition and recognize patterns
- You matter, if you are a person who automatically says yes to things and then wishes you hadn't, try to challenge yourself to respond with “let me think about it and i'll get back to you” this gives you time to see where your truth lies with the situation and be able to stand by your commitments.
- Set time frames beforehand for events. If you're going to a family gathering for 1 hour, let people know when you get there you are just stopping by for an hour. And set up a group of folks ahead of time that know you are going into a tough environment that can support you if you need to go to the bathroom and text real quick, or have call you and be your reason to leave. I love this tip that I got from my favorite recovery podcast Addiction Unlimited with Angela Pugh.
- Boundaries set kindly and firmly with respect and awareness of importance can be enlightening to all parties.
Get Creative
Self expression helps us learn the new and sober and blossoming us. Music, painting, cooking, writing, gardening, adventure, puzzles, video games, books, creating beauty without need for perfection- and remember that darkness has its place as well. Use healthy outlets for joy as listed above or make up your own list.
Get Moving
- As addicts sometimes we think the only legitimate way to exercise is a rigid workout routine. I would suggest having multiple options in your toolbox. I also realize making ourselves move is hard sometimes, finding something you look forward to can help that. Try for 15 minutes, it may be exactly what you needed. If you aren’t into the gym environment here are some ideas.
- Walk in nature or around your neighborhood (fresh air and life surrounds you)
- Do a task around the house that you've been avoiding to get it off your mind and move your body
- Go swimming or hiking
- Try a yoga video, many offer multiple levels of experience and can be quite peaceful (yoga by adriene on youtube is free and really good). Think of an area in your body and try a topic specific video to alleviate tension and pain.
- Learn a fun dance (TikTok, line dancing on YouTube, do the YMCA or Macarena)
- Clean up your yard - it's very fulfilling to see when its finished and doesn't feel like traditional exercise
- Stretching sore muscles can relieve so much pressure and feel very freeing and empowering (I love Learn Somatics on YouTube- and they can be area specific as well)
Take into account your personal ability and have some fun!
Relaxation Techniques and Stress Reducers
-Deep belly breaths (put a hand on your stomach and breathe in deeply, filling up your diaphragm and then your stomach to full capacity, then breathe out for as long as you can feeling your hand move back inward.) This is awesome if you need help falling asleep. -5,4,3,2,1 grounding technique (name them) 5 things you can see 4 things you can touch 3 things you can hear 2 things you can smell 1 thing you can taste
Healing frequencies (528 hz on YouTube or wherever you get music from) I use this all the time when I need to self regulate and regain my peace. Guided relaxations (there are so many apps for this, or any music platform should have them too)Talk to a trusted uplifting ally (if you're going to pick up, pick up the phone instead) Reach out in our chat or to us directly. Get lost in a good book (something healthy to look forward to.) Audio books are a great respource too, especially if they are read by the author for an extra oomph.Put your feet in the dirt and be present with the world around you.
Remember that being uncomfortable won't kill you, but the drug or drink might. Listen to your body, and know your limits. Being uncomfortable means that you are growing and are still alive to do so, but be aware if lifes getting too uncomfortable.
Remember that being uncomfortable won't kill you, but the drug or drink might. Listen to your body, and know your limits. Being uncomfortable means that you are growing and are still alive to do so, but be aware if lifes getting too uncomfortable.
Self Care is not only what you think
Though self care is a hot button topic it can be much more than meets the eye. Some self care ideas that are not showering or getting ready for the day are…Adequate sleep (not far too much or far too little) Listen to your body when it comes to what foods feel positive inside and what ones don't. Work on eating these positive fuels more often. If you're really serious about this, I highly suggest keeping a food journal of what you ate and how it affected you. This can help you see patterns you may not have recognized otherwise. Find free sources of joy - if you love weather, watch a storm roll through. If you love sunrise and sunset make it a point to be able to see them. If you are a stargazer, set up blankets in your yard or a park and watch the stars after dark or look up a celestial event and put it on your calendar to view. If you like people watching or being surrounded by others, walk through a farmers market and make conversation. One thing I would like to try is an online museum tour, I found that there are many, like the Vatican, the Metropolitan Museum of Art, and the Smithsonian National Museum of Natural History. Many cities host free movies or concerts or free comedy shows or open mic nights (could be poetry or singing also). Check what's available to you and make a FREE bucket list! Do something nice for yourself (make the food you like best, light a candle and treat yourself to a nice dinner. Talk to yourself like you were talking to a loved friend. Put uplifting post-its around the spaces you see often - if you always check the mirror in your car, stick one there saying something loving that resonates with you. Put on your favorite outfit and take photos. BE KIND - if being cruel to yourself worked, it would have worked by now. Practice affirmations!
You are growing, you are worthy, you are resilient. Try journaling, making a gratitude list, and setting goals.Pray to whatever works for you (its personal so do what's true for you) Challenge your automatic negative thoughts by saying three kind things each time.
Educate Yourself
Addiction tricks us into thinking we are alone, or worse than everyone else - it's the disease of isolation and it does it to keep us stuck. We are absolutely not alone!!!
-Books/ audiobooks, check out our Library! Memoirs by recovering addicts are awesome, and recovery related books can offer a wonderful insight and sense of comfort.
-Podcasts that have sober hosts- or addiction podcasts tend to have a different perspective
-join meetings (Sobriety Sisters does not force you to talk or have your camera on and we are worldwide with 13 meetings a week) (find one you appreciate and stick with it, remember people in recovery support groups are humans and addicts just like you)
-motivational youtube
-seminars and webinars
-be part of the recovery community, you can learn more than you ever thought possible making sober friends and allies.
Well, that’s all folks. But this list will be updated so come back and check for more. Thanks for taking the time to read this! And I truly hope it helps. And remember to do the things that you know contribute to you feeling good and not regretful and constantly add and adjust your own personal toolbox as you recover.