Have you ever been on the Cannibal rollercoaster at Lagoon, or anything similar? The anticipation grows with the slow climb, your heart racing at the top, and the sudden plunge down, twisting through turns that can leave you breathless. The joy, the fear, and the constant ups and downs can be overwhelming, yet exciting. In many ways, the first year of recovery feels like that rollercoaster ride.
Making it through the first year of recovery after battling with substance abuse is a huge achievement. The first year is often a rollercoaster of emotions, challenges, and victories that can leave you looking forward to the rest of your life or stuck in negative thought patterns. Staying motivated at this important milestone can feel challenging. Still, with the right tools and mindset, you can live fully in recovery, staying positive as you build a thriving, sober life.
This guide will discuss the first year of sobriety, what it’s like, the rollercoaster of ups and downs, and common thought patterns that can lead to relapse. More importantly, you’ll learn how to recognize the warning signs of negative thinking that can trip a person up and how to combat negative thinking and stay motivated. It’s critical to recognize that recovery is not just about getting sober; it’s about building a life you love so you can stay sober for life. Let’s take a closer look at what that first year of sobriety is like.
The First Year of Sobriety
While we honor the uniqueness of each recovery journey, we can recognize that recovery has some commonalities for all. It is a time of transformation, filled with growth, self-discovery, and, yes, sometimes difficult moments. This time of rebuilding self, relationships, and a healthy life without relying on substances can be bittersweet. The emotional swings during early recovery can be intense, but as physical healing begins, sleep, mood, and energy slowly improve. As you hit important milestones like 30 days, six months, or your first year anniversary, you may have a mix of emotions, such as pride and relief, while still feeling anxious or uncertain.
Knowing what to expect during the first year of recovery can help you prepare to stay motivated for the future. It’s common to experience intense cravings, especially in the early months, as your brain begins to heal and adjust to life without the substance. In time, these cravings may diminish, but they can also come out of nowhere at any time. Triggers remain present no matter how much time passes, such as stress, social gatherings, or passing by familiar places in Ogden, where old habits once controlled your life. These common challenges of recovery test your resilience and reveal your strength. Understanding what to expect the first year of sobriety, where the highs and lows can feel like a rollercoaster, prepares you for the ride.
A Rollercoaster of Highs and Lows
The first year of recovery is full of new beginnings and a mix of highs and lows. The highs are thrilling, and the lows, extremely tough. Below, you will find commonly experienced highs and lows during the first year.
The Highs
- Feeling clear-minded.
- Mending relationships.
- Regaining self-esteem and a sense of purpose.
- Rediscovering passions.
- Discovering new hobbies.
- Building a supportive community.
The Lows
- Isolating.
- Bottling up emotions.
- Neglecting self-care.
- Being overwhelmed with stress (financial, work).
- Temptation from old friends and places.
- Battling with guilt and shame.
These highs and lows are a normal part of everyone’s recovery story, refining, strengthening resilience, and reminding you of the dedication it takes to stay sober. As you steer your way through the ups and downs, it’s important to be aware of certain thought patterns that can emerge. If left unchecked, these thoughts may increase the risk of relapse. Let’s take a look.
Common Thought Patterns That Can Lead to Relapse
After the initial “honeymoon phase” passes or the “pink cloud” lifts, it’s not unusual for motivation to slip and negative thought patterns to creep in. As the newness of sobriety fades, these subtle ways of thinking have the potential to cause relapse. They include:
- Overconfidence: Some people choose to look at sobriety as a destination and recovery as the finish line. The truth is, even after treatment is complete and the first year has passed, recovery is a lifelong endeavor that will take an ongoing commitment to health and wellness. Placing themselves in situations they are not ready for, those in recovery may find themselves relapsing.
- Glamorizing the Past: As time passes, those in recovery may find themselves revisiting the past and romanticizing the highs and downplaying the negative effects it had on their lives. This type of thinking can cause a person to forget the chaos addiction brought to their lives and undo months or even years of progress.
- All or Nothing Way of Thinking: Walking the road of recovery does not come without its stumbling blocks. As mistakes are made, one might think, “If I mess up, I have completely failed.” This type of all-or-nothing mindset can make one small mistake feel like a total defeat, pushing a person closer to relapse instead of stirring change and inspiring motivation.
- Isolation Mindset: After enough time passes, a person may start to feel like they can do this sober thing on their own. They begin to skip meetings, counseling appointments, and pull away from their sober support community. Falling into this way of thinking can leave you lonely, vulnerable to triggers, and at risk for relapse.
- Catastrophic Thinking: Extreme thoughts like, “I will never have fun again if I can’t drink,” are dangerous and can make sobriety feel like a punishment rather than a liberation and the gift it truly is.
These negative thought patterns, even after your one-year sober mark, are a normal part of recovery. If left unchecked, they can become dangerous and threaten sobriety. Luckily, these thought patterns do not appear overnight. Being able to recognize these negative thought patterns is the first step in preventing relapse.
How to Recognize Negative Thought Patterns
Awareness of thoughts and emotions can be a powerful tool in recovery. Being able to recognize negative thought patterns is the first step in preventing them. Checking your emotions and recognizing changes in your behavior are key ways to monitor the way you’re feeling and thinking. Don’t be afraid to talk to trusted family, friends, or those in your support system for their perspective. They may notice changes in your mood, attitude, or behaviors before you do. You can also try asking yourself the following questions to try to identify unhealthy thinking:
- Am I minimizing the consequences of my past?
- Am I thinking of my past substance use in a glamorous or positive way?
- Have I been feeling lonely, disconnected, or hopeless?
- Have I been skipping support group or therapy appointments?
Asking yourself these questions (and others) provides you with insight into what is really going on inside. If you notice these troubling questions bouncing around your mind, it’s time to take action before relapse happens. Local drug recovery programs in Ogden offer services, such as cognitive behavioral therapy, educational workshops, and holistic opportunities to help you identify and change these risky thought patterns. Let’s turn to some of the proven ways individuals can stay motivated after their first year of sobriety.
Living Fully: Tools to Stay Positive and Motivated
Staying motivated after the first year of sobriety can be challenging without taking proactive steps to combat negative thinking and staying committed to your sobriety. Motivation can be strengthened and increased even after the first year has passed. Here are some proven tools you can use to keep your recovery momentum alive.
- Stay Connected: One of the biggest misconceptions those in recovery may have is that they don’t need support anymore. Keep showing up for meetings, support groups, or therapy. Surround yourself with those who support and celebrate your accomplishments. Staying connected with others in recovery also reminds you that you do not walk the road of recovery alone.
- Set New, Meaningful Goals: As your recovery progresses, goals will be met, and new ones will need to replace them. Sign up for a workshop, pursue a fitness goal, save up for a special trip. Having something positive to work towards keeps you looking ahead and gives you a sense of purpose.
- Participate in CBT: Widely used in alcohol and drug recovery programs, cognitive behavioral therapy can help you change negative and distorted thoughts. Many programs offer group sessions where you can meet in community with others in recovery and build on these skills, long after you have left treatment.
- Celebrate Progress, No Matter How Small: Life is not about being perfect, and neither is recovery. Celebrating small wins along the way, like handling a tough day without using, or restoring a broken relationship, is important and deserves celebration. All of these seemingly small accomplishments can add up to a whole lot of motivation if you celebrate them.
- Lean on Professional Support When Needed: Local outpatient treatment centers offer help through counseling, group therapy, and can help develop relapse-prevention programs tailored to fit your life after the first year of sobriety. This prevention plan can be your lifeline, listing your triggers, coping strategies, and the phone numbers of your support team.
By staying engaged in your recovery and actively implementing these strategies, you can turn negative thoughts into opportunities for growth and keep your motivation strong. Equipped with tools to stay positive and connected, you will be ready to move into the next chapter of your life, living fully in recovery with positivity and hope.
Moving Forward With Hope
Celebrating your first year sober is a major milestone and a true testament to your strength. Now you are ready to take on the next chapter, building a life that feels happier, healthier, and more meaningful. By being able to recognize negative thought patterns, creating a strong support network, and utilizing alcohol and drug recovery programs when necessary, you can beat these obstacles and stay motivated. Recovery is a lifelong journey requiring persistence, not perfection. With the right tools and proper knowledge, it can be filled with hope, growth, and the chance to live a life you love.
