According to a 2023 national survey, 15% of young adults ages 18-25 had an alcohol use disorder during the previous year.[1] Coming to terms with this alcohol addiction and receiving treatment is crucial to achieving sobriety. Once sobriety is reached, it is equally important to develop strategies to help maintain this long-term. We have outlined several ways this can be done so that those recovering from young adult alcohol addiction can live the sober lives they deserve into adulthood.
How Young Adults Can Maintain Long-Term Recovery from Alcohol Addiction
Know Your Triggers
For young adults recovering from alcohol addiction, it is essential to be aware of your triggers. Triggers include people, places, and things that can prompt strong cravings and urges for alcohol.[2] Being aware of who and what situations may influence alcohol use can help you develop a plan to resist these temptations.
Setting Goals to Combat Young Adult Alcohol Addiction
Having things you want to accomplish can help you refocus and use your energy positively. It can also provide a distraction from the temptations of alcohol. Setting and achieving goals gives a sense of accomplishment that can increase self-esteem. Since some young adults may start drinking due to low self-esteem, feeling better about yourself can help keep you away from alcohol.
Some examples of goals young adults may want to set are improving grades, getting a job, or learning a new skill. All these goals can help young adults succeed as they mature.
Have a Support Network
Having a support network of friends and family and those in a group can give you the encouragement you need to remain sober. Friends and family who understand the importance of sobriety will not tempt you to relapse. They will also provide the listening ear you need when times get tough. The same is true with those in a support group. Many young adults find comfort in peer support groups, including those going through the same things. Listening to and sharing stories and advice can be an excellent strategy for long-term recovery. Being part of a support group can also help to prevent loneliness, which can be a catalyst to relapse.
Try a New Hobby
Many young adults recovering from alcohol addiction discover newfound free time since they are no longer drinking. Engaging in a new hobby can help put this time to good use. Trying something new like art, sports, or gardening can help develop new skills and make new friendships along the way, friendships that don’t center around using alcohol.
Maintain a Healthy Lifestyle
Living a healthy lifestyle can help young adults stay sober. Eating well and exercising can benefit many aspects of life. Exercise can help fight cravings and improve your mood, confidence, and immunity.[3] Try to make exercise a regular part of your routine and eat fruits, vegetables, and protein to increase immunity and stay healthy.
Develop and Maintain a Schedule
Having a structured life can help maintain sobriety and aid in long-term recovery. A structured schedule will help you fill up your free time, which may make you more likely to stray. It can also help you accomplish the goals that you set, both short-term and long-term.
A schedule can provide time for work, socializing, exercising, and other healthy living choices. Additionally, blocking out time for these activities can help young adults stay on track.
Avoid Old Habits & Routines
Just as important as developing a schedule is avoiding old habits and routines. This includes the people and places that were connected to the alcohol addiction. You can’t expect to maintain sobriety if you are hanging out with the same people and at the same places. While it may be difficult to cut these people out of your life, doing so will only aid in your sobriety and long-term recovery.
Recognize Relapse Warning Signs
Relapse often sneaks up on people because they don’t recognize the warning signs. There are three phases of relapse: emotional, mental, and physical.[4] Warning signs of relapse include returning to addictive thinking patterns, looking for situations where alcohol is present, thinking less logically, and acting irresponsibly. If you begin to notice these things in yourself, take steps to avoid relapse, such as attending a support group.
Learn Stress Management Techniques
Meditation, mindfulness, and breathing techniques can all help manage stress, which can then help reduce relapse. Learning to be present in the moment can help keep stress at bay and achieve calmness and clarity. Focus on your breath as you inhale and exhale.
Many of these coping strategies can help young adults face new challenges as they move into adulthood. These can include workplace situations, such as pressures to drink with co-workers after work. Having a plan can help young adults cope with these situations as they mature.
Young adults can also use the techniques they’ve developed at social gatherings like parties and weddings, where alcohol is typically present. Knowing when these potential temptations are going to be present can allow you to make educated choices to protect your sobriety.
Ember Recovery Treats Young Adult Alcohol Addiction
Ember Recovery has helped thousands of young adults to battle alcohol addiction. We take an individualized recovery approach that allows us to tailor each program to the patient. We understand that each patient’s addiction is different, and their treatments need to reflect that. This plan can include a variety of individualized, group, and family therapy models.
We also provide aftercare planning to help young adults when their treatment program is over, as they will likely be faced with temptations that could lead to relapse. To discover all that Ember Recovery can do to help with young adult alcohol addiction, reach out to us today.
Sources:
[1] https://www.niaaa.nih.gov/alcohols-effects-health/alcohol-topics/alcohol-facts-and-statistics/alcohol-and-young-adults-ages-18-25 [2] https://www.goodrx.com/conditions/substance-use-disorder/triggers-of-alcohol-relapse [3] https://cms.illinois.gov/benefits/stateemployee/bewell/getmoving/september23-reducing-alcohol-consumption-through-exercise.html# [4] https://substanceabusepolicy.biomedcentral.com/articles/10.1186/1747-597X-6-17
Andrea Dickerson is a Licensed Therapist and Certified Substance Use Counselor who has worked in behavioral health since 1997. Currently, Andrea is the Director of Behavioral Health, overseeing the Ember residential treatment programs and YSS outpatient counseling clinics throughout Central and North Central Iowa. She became a Motivational Interviewing (MI) trainer in 2006 and provides MI trainings throughout Iowa.
Andrea specializes in working with adolescents and their families and enjoys seeing the family relationships grow through therapy. Andrea is also a CARF International Surveyor, going around North America ensuring behavioral health organizations are meeting required standards.
In her free time, Andrea enjoys cheering on the Iowa Hawkeyes and Chicago Cubs, as well as being an active member of Soroptimist International of the Americas (SIA), a global organization that provides women and girls with access to the education and training they need to achieve economic empowerment. She has been a member of the SI of Des Moines club since 2012 and has been actively involved at the regional level, currently serving as Co-Governor of the Peaks to Plains Region.
Through her involvement in SIA, Andrea has been actively involved in the Dream Programs, coordinating annual Dream It, Be It: Career Support for Girls projects, which give girls the tools they need to achieve their education and career goals, empowering them to break cycles of poverty, violence, and abuse.