Why Early Sobriety Is Nothing Like Long-Term Sobriety and 5 Ways to Get Through It

Early sobriety can feel like an uphill battle. A battle you don’t feel equipped for. It’s a phase where alcohol dominates your thoughts, your body reacts to its absence, and everything about life feels raw and unfiltered. Yet, as challenging as this stage can be, it’s important to remember that early sobriety is temporary and radically different from long-term sobriety. For me, I felt like I was white knuckling the early days. There was some screaming into pillows and many tears… But as the months went by, I thought about alcohol less and less. Now it barely occurs to me.

Why Early Sobriety Feels Overwhelming

In the first few days of sobriety, alcohol might feel like all you can think about. This obsession isn’t just psychological; it’s deeply rooted in biology. When you stop drinking, your brain and body go into withdrawal mode, craving the substance that has become part of their routine.

The Physical Effects of Early Sobriety

1.    Alcohol cravings
Alcohol stimulates the release of dopamine, the “feel-good” neurotransmitter. Over time, your brain adapts to regular drinking by producing less dopamine on its own. When you stop, it takes time for your brain to rebalance, leading to intense cravings.

2.    Sleep disruptions
Many people in early sobriety struggle with insomnia or fragmented sleep. While alcohol might have initially helped you fall asleep, it interferes with REM sleep, leaving you unrested. Without alcohol, your body needs time to restore natural sleep cycles.

3.   Mood swings and anxiety
Alcohol suppresses the nervous system. When you quit, your body can feel hyper-stimulated, leading to heightened anxiety, irritability, and mood swings.

4.    Fatigue
Your body is working overtime to heal itself, which can leave you feeling drained.

The Emotional Rollercoaster

Emotionally, early sobriety is uncharted territory. Many of us turn to alcohol to numb pain, stress, or discomfort. Without it, feelings can flood in, often leaving us feeling overwhelmed. This raw emotional state is part of the healing process as your brain re-learns how to cope without alcohol.

How Early Sobriety Differs from Long-Term Sobriety

The good news? The intensity of early sobriety is temporary. Over time, your body heals, your cravings diminish, and your brain recalibrates. Long-term sobriety feels completely different.

1.    Cravings subside
While you might occasionally think about alcohol, the obsessive focus fades. Most long-term sober women tell me their cravings are rare - and manageable.

2.    Physical health improves
Your sleep normalises, your energy levels return, and you begin to reap the benefits of an alcohol-free lifestyle, including clearer skin, better digestion, and a stronger immune system.

3.    Emotional balance
Over time, you develop healthier coping mechanisms for stress and emotional challenges, making life feel less chaotic and more manageable.

4.    Freedom and clarity
Long-term sobriety is often described as freeing. You no longer feel controlled by alcohol, and you gain clarity about your values, goals, and relationships.

While the early days are about survival, long-term sobriety is about thriving.

5 Ways to Get Through Early Sobriety

The early stages of sobriety may be tough, but they’re also an opportunity to lay the foundation for a healthier, happier life. Here are five strategies to help you navigate this critical period.


1. Focus on One Day at a Time

The idea of never drinking again can feel overwhelming. Instead, break it down: focus on staying sober just for today. This approach helps make sobriety feel more manageable. Forget the Big Picture, just get through this one day. Then tackle the next day, as it comes. Celebrate small wins, like getting through your first sober weekend or saying No to a drink at a social event.


2. Prioritise Your Physical Health

Your body is going through a detox and needs all the support it can get. Simple steps can help ease the physical discomfort of early sobriety:

• Stay hydrated: Alcohol dehydrates the body, so drinking plenty of water is crucial.

• Eat nutritious meals: Focus on foods rich in vitamins and minerals, especially those that support liver health, like leafy greens, berries, and nuts.

• Exercise: Even a short walk can boost endorphins, reduce stress, and improve sleep. According to a study published in the Journal of Addiction Medicine, exercise can significantly reduce alcohol cravings in early recovery.

• Boost dopamine: Try exercise, sleep, and daily meditation.

• Boost GABA: Try eating more fermented foods, plus broccoli, almonds, bananas, and oats. Meditation will also increase GABA.

3. Build a Support System

Sobriety isn’t something you have to do alone. Surround yourself with people who support your decision and understand your journey.

• Join a community: Join my free community - The Women’s Wellbeing Collective on Facebook for a safe space to share experiences and gain encouragement.

• Lean on loved ones: Let trusted friends and family know how they can help, whether it’s checking in on you or joining you for alcohol-free activities.

There’s power in quitting in a group. Research tells us women who engage in peer-support groups are 20% more likely to maintain sobriety over the long term, according to the National Institute on Drug Abuse. You can check out my 30-day alcohol-free challenges here or my online membership The Midlife Hub here.


4. Develop New Coping Mechanisms

Without alcohol, you need new ways to handle stress, anxiety, and emotions.

• Mindfulness practices: Techniques like meditation and deep breathing can help ground you during moments of discomfort.

• Creative outlets: Journaling, painting, or music can provide an emotional release.

• Hobbies: Rediscover interests that may have taken a backseat to drinking.

5. Remind Yourself Why You Started

When cravings hit or doubt creeps in, reconnect with your reasons for quitting. Whether it’s improving your health, being a better role model or parent, or regaining control of your life, keeping your “Why” at the forefront can strengthen your resolve. Write down your reasons and revisit them daily. Seeing them in black and white can be a powerful motivator.

Remember, an urge is not an instruction. Cravings will pass. Here are three things to try when cravings hit: 1) Go for a walk, 2) Have an AF drink ready, 3) Reach out to someone. Meanwhile, stock up on quit lit and podcasts to keep you inspired and feeling supported.

Early sobriety might feel like a battle. But with time, the cravings will fade, your body will heal, and your mind will find peace. Long-term sobriety gives us freedom, clarity, and a sense of accomplishment that far outweighs the initial battle.

My book Beyond Booze How To Create A Life You Love Alcohol Free is packed with tips on how to create (and love) your best life – alcohol free. Check it out here.