Approximately 22 million Americans are currently in recovery from drug or alcohol addiction.
Are you part of this group? If so, then you know that getting sober is only the first step in the recovery process.
Every day, you have to make a choice to stay sober and continue progressing. As you probably know, that’s not always easy to do. This is where a sobriety toolbox can come in very handy.
Read on to learn more about the benefits of creating a sobriety toolbox and what you should put in yours.
What Is a Sobriety Toolbox?
A sobriety toolbox contains all of the tools you turn to when you’re feeling triggered or having a difficult time maintaining your sobriety.
It takes a lot of work to stay sober, especially when your time in a recovery program is over and you’re transitioning back to “real” life.
Having a variety of tools handy will help you respond to triggers and stressors in a healthy and appropriate way.
Types of Sobriety Toolboxes
There are a few different types of sobriety toolboxes you can use. The right type of sobriety toolbox for you will vary depending on your personality, the resources you have access to, and the specific situations that tend to trigger you.
The following are some options you might want to consider:
Online Toolbox
An online toolbox is an online document or spreadsheet that you can use to brainstorm tools that will help you with your sobriety.
It might include links to fun videos or websites that contain uplifting or motivational content.
The great thing about an online toolbox is that you can access it from anywhere using your smartphone. This makes it a highly convenient option.
Paper List
Some people prefer the old-fashioned approach and just write down a list of go-to tools that they keep in their purse or wallet.
This list might contain reminders to take deep breaths or take a walk around the block. It could also contain phone numbers of people you can call to talk about why you’re feeling triggered.
If you take this approach, it’s a good idea to keep the list relatively short. That way, you won’t have too many options to sort through when you’re struggling and need some support.
Physical Toolbox
Finally, you might also want to create a physical sobriety toolbox.
This could be a box, a bag, or any other kind of tangible receptacle that holds items that provide you with comfort and help you stay focused on your goals.
It might contain relaxing teas, essential oils, your favorite book, a motivational letter you’ve written to yourself, or any other objects that have meaning for you.
What to Put in a Sobriety Toolbox
Whether you decide to take the digital approach, the paper approach, or the tangible box approach, there are lots of different items that you might want to include in your sobriety toolbox. Here are some ideas to help you get started:
Breathing Exercises
Breathing exercises can help you to calm down and feel more grounded when you’re dealing with stress or temptation. You can use meditation apps to learn new exercises or simply close your eyes and take ten deep breaths.
Soothing Teas
There are many different teas out there that contain calming, soothing ingredients. Kava tea is a great option, as is chamomile tea, peppermint tea, and any tea that contains lavender.
Yoga Videos
Bookmark links to some yoga YouTube videos. That way, you have something to turn to when you need to relax and put yourself at ease.
Sobriety Calculator
A sobriety calculator is a great tool that helps you stay focused on your goal. When you use one, you’ll be able to see how far you’ve come and how much progress you’ve made.
Prayer
Sometimes, the best thing to do when you’re feeling triggered is to say a prayer. There are lots of pre-written prayers that you can recite (including the Serenity Prayer), or you can simply speak from the heart and ask for support.
Exercise
Exercising is a great tool for anyone who wants to feel their best and stay healthy while they’re in recovery.
Maybe you can include a reminder to go for a walk or do some strength training in your toolbox. Or, you could include exercise equipment, such as a jump rope.
Calming or Uplifting Music
Listening to calming or uplifting music can also work wonders when you’re feeling stressed out or tempted to give up. Include links to favorite songs in your sobriety toolbox or create a playlist that you can turn to whenever you need a boost.
A Favorite Treat
It’s important to prioritize your health in recovery. Sometimes, though, you just need a treat. Keep your favorite candy bar or snack in your toolbox so you have something to give you a little extra comfort when you’re having a hard day.
Phone Numbers
You need to have a strong support system when you’re in recovery. In your toolbox, you should have the phone numbers of people who can give you some encouragement and keep you motivated on days when you’re struggling.
Reading
Finally, consider keeping a favorite book or poem in your recovery toolbox, too. Reading can be a great distraction and can help you to unwind after a difficult day. If reading is not your thing, consider audiobooks or podcasts instead.
Start Working Toward Sobriety Today
Whether you’re brand new to recovery or have been sober for months or even years, a sobriety toolbox can help you maintain your sobriety and avoid a relapse.
Even if you’re not sober yet but are thinking about it, you can benefit from putting together a sobriety toolbox for yourself.
If you need help beginning your recovery journey and putting that toolbox to use, we’re here for you at Addiction Treatment Services.
Contact us today to get information on recovery programs in your area.
We have admissions specialists available at all times to answer your questions and get you on the right path toward sobriety.
