Quitting alcohol or drugs? Learn how to start getting sober safely, handle withdrawal, find support, and avoid relapse. Get expert-backed answers here.
Deciding to get sober is brave—but the first steps can feel overwhelming. We asked addiction specialists to answer the most common questions people have when starting recovery, with actionable advice to help you succeed.
1. How Do I Start Getting Sober? A Step-by-Step Guide
Step 1: Consult a Medical Professional
Alcohol or drug withdrawal can be dangerous. For example, 40% of alcohol withdrawal cases require medical supervision to avoid seizures (National Institutes of Health). Never quit “cold turkey” without consulting a doctor.
Step 2: Build Your Support Network
Reach out to local AA, NA, or SMART Recovery meetings. Find detox centers near you that offer 24/7 care.
2. What Withdrawal Symptoms Will I Have? (And How Long They Last)
Withdrawal symptoms vary by substance. Here’s a general timeline based on clinical guidelines:
| Substance | Early Symptoms (24-48 hrs) | Peak Symptoms | Duration |
|---|---|---|---|
| Alcohol | Anxiety, nausea, sweating | Seizures, hallucinations | 5-7 days |
| Opioids | Muscle aches, insomnia | Severe cravings | 1-2 weeks |
| Benzodiazepines | Headaches, tremors | Panic attacks, seizures | 2-4 weeks |
Note: Always seek medical advice—these timelines are general estimates.
3. Inpatient vs. Outpatient Rehab: Which is Right for You?
Inpatient rehab offers 24/7 care and is recommended for severe addictions or co-occurring mental health disorders. Studies show inpatient programs have a 60% higher success rate for high-risk cases.
Outpatient rehab allows you to live at home while attending therapy sessions. It’s ideal for mild addictions or as a step-down after inpatient care.
Ask yourself:
- Do I have a safe, substance-free home environment?
- Have I relapsed before?
- Do I need treatment for depression, anxiety, or PTSD?
4. How to Handle Cravings Without Relapsing
- Delay and distract: Cravings typically last 15-30 minutes. Call a friend, take a walk, or practice deep breathing.
- Use peer support: Apps like Sober Grid connect you to others in recovery instantly.
- Avoid triggers: Delete old contacts, avoid bars, and create a relapse prevention plan.
5. Does Insurance Cover Rehab? How to Check
Most private insurers (Aetna, Cigna, Blue Cross) and Medicaid cover rehab under the Affordable Care Act. Here’s how to verify:
- Call your insurer and ask about “behavioral health benefits.”
- Use our [Insurance Verification Tool] for instant coverage details.
- Look for sliding-scale clinics if uninsured.
Relapse Doesn’t Mean Failure—Here’s How to Recover
50-70% of people relapse within the first year, but long-term sobriety rates double with ongoing support (SAMHSA). If you relapse:
- Don’t panic: Reach out to your sponsor or therapist immediately.
- Adjust your plan: Consider a higher level of care, like outpatient or sober living.
- Learn from it: Identify triggers (stress, relationships) and build new coping skills.
Ready to Take the Next Step?
Search vetted sobriety clinics using The Sober Standard’s directory.
Important Disclaimer
The Sober Standard provides this information for educational purposes only. We do not endorse specific treatments or guarantee outcomes. Always consult a healthcare professional for medical advice.
