Sobriety Milestones: Why Positive Reinforcement Is So Important
Celebrating success is such a crucial part of recovery. So much of the discussion and process is about what you’re NOT going to do, what you have to give up, or navigating difficult feelings and fixing unhealthy habits.
Positive reinforcement can be huge, especially when there is so much negative reinforcement in your life. It can help shift your perspective to an optimistic and empowered one, as well as boost your self-confidence.
Celebrating “sobriety milestones” is one powerful way to generate positive reinforcement. Below, we’ll explore what that looks like in practice (everything from sober anniversaries to small daily successes). Then, we’ll look at some other general ways of giving yourself positive reinforcement throughout the recovery process.
What Is a Sobriety Milestone?
Sobriety milestones are celebrations of important days or moments in your addiction recovery. Acknowledging these special milestones can help you recognize the progress you’ve made, promote positive self-esteem, and keep you motivated in your sobriety. Essentially, your sobriety milestones are a reminder that you’re one step further along the path, and achieving your goals.
There are many types of sobriety milestones. Someone’s sobriety “birthday,” for example, might have a special and personal meaning for them. You might also prefer to celebrate smaller victories, such as getting through your first family gathering without alcohol, or your first sober vacation. Any occasion is a good one to reward yourself for working towards your goals.
Why Positive Reinforcement is So Important
The idea behind positive reinforcement is that providing a reward encourages people to continue a certain behavior. Positive reinforcement is a reality for all of us, whether the behaviors it drives are healthy or unhealthy.
Sometimes positive reinforcement comes from within, in the form of feeling proud of oneself or just feeling physically and emotionally better. At other times, it may come from the appreciation, recognition, and praise received from significant people in our lives.
Unfortunately, alcohol and other drugs can be reinforcing as well, because they provide “benefits” such as reducing stress and increasing confidence, among other things. Even though they “help out” in an unhealthy way, the perceived benefits of taking them can drive one to repeat the behavior.
Sobriety also offers many rewards: better health, more positive relationships, greater mental and emotional clarity. However, these tend to be less immediate. This is why it can be so helpful to set up specific rewards along the way—celebrating sobriety milestones is one way to reward yourself for making positive choices.
What Can Sobriety Milestones Look Like?
Recovery milestones come in different forms, from major events to everyday wins. Larger or “major” milestones might include:
- The day you physically became sober
- The day you sought help with your addiction
- The day you began rehab or therapy
- The day you left a residential program
However, equally important are the day-to-day milestones or successes. Be sure to celebrate these smaller milestones as well, as they are constant reminders of your progress and determination. It’s not just about counting days of sobriety—it’s also about recognizing your strength when faced with challenging situations. This is where the real growth often occurs.
Some examples include:
- Attending a wedding or other large celebration and not drinking
- Going on vacation and declining cocktails by the pool
- Experiencing tough emotions like sadness or anxiety without the crutch of alcohol
- Coping with difficult life events such as death, divorce, or job loss while maintaining sobriety
- Noticing joy and truly having fun while stone cold sober
- Saying “no” to your former drinking buddies when they pressure you to drink
How To Celebrate Recovery Milestones
How you choose to celebrate the milestones in your recovery is an individual preference—you can do pretty much any sober activity that brings you joy! However, if you’re looking for inspiration, here are some suggestions to consider:
- Invite friends or loved ones who have supported you to celebrate with you. Have an “anniversary” cake, or simply treat them to bagels and coffee.
- Go out to a nice lunch or dinner with a close friend or a small group.
- Throw a fun “sobriety party” with a theme, such as a potluck chili contest, or a backyard luau.
- Give back by volunteering or speaking to groups about your journey.
- Splurge on a gift for yourself, like a spa day, new outfit, video game or electronic gadget.
Other Forms of Positive Reinforcement in Recovery
In addition to those well-deserved celebrations, there are other forms of positive reinforcement in sobriety. The feelings of confidence and self-esteem that come from facing daily challenges without alcohol can motivate you to keep going. The added bonuses of sleeping well and having a sharper mind can help too. Here are a few more suggestions for ongoing, daily positive reinforcement:
Take time to self-reflect
At the end of each day, think about the “tests” in your path—from work stress, to relationship issues, or even highway construction—and applaud yourself for facing it without alcohol.
Keep a journal
Journaling is a great way to vent emotions, but it can also help you acknowledge your daily successes. You can write about coping mechanisms you have been using, goals you’ve met, how you handled difficult emotions and situations, etc. And later, the journal can help you recognize how far you’ve come—which can be very encouraging.
Call a supportive friend
We all need cheerleaders in our lives—especially when times are tough. Processing the challenges of the day with a loved one is sure to bring perspective, encouragement, and a reminder of how well you have been doing.
How Ria Health Can Help
At Ria, we recognize the importance of celebrating your recovery. Getting sober requires so many changes—from developing new coping mechanisms to building and repairing relationships. Every day can be a challenge when adapting to life without alcohol—which is all the more reason to celebrate your successes!
Ria Health’s recovery coaches are licensed professionals who provide individualized support to each member. Their role is to help you overcome barriers to recovery so you can stay committed to your treatment plan. Through weekly meetings, they can boost your motivation and help you develop the skills you need for long-term change. Learn more about how our online program works.
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