What to Expect When You Are 90 Days Sober?

The first 90 days of recovery are pivotal to your sobriety. These are still early days in your recovery, so it is still fragile, so to speak. The chances of relapse are also higher during this period - generally speaking, the chances of relapse can go as high as 40% - 60%.

Amidst all these facts, what is true is that - as your body, mind, and spirit heal, your first 90 days of recovery become a victory for you in your journey. In this article, we shall explore how you can get to this milestone and keep building on it, as you go from 90 to 900 to 9,000 and more!

Before we get to the first 90 days of recovery, we will begin with what the first 30 days of recovery are like. Even more so than the 90 days, these 30 days are going to be the most difficult, painful part of your journey.

Many of those in recovery will tell you how it can feel so unnatural at the beginning - sobriety is indeed a challenging change to come by after a period of substance use.

Depending on the severity of substance use, your first week can begin with detox. Withdrawal can be a difficult experience for your mind and body, but with clinical care, emotional support, and family support, your safety and well-being will be taken care of in these conditions.

While withdrawal can last for a few weeks to months, the remainder of the first 30 days will see you start off with rehab.

Rehab no longer means you need to put your life on hold - outpatient programs like partial hospitalization (PHPs) and intensive outpatient programs (IOPs) can be designed to fit into your schedule. You will receive individual therapy, group therapy, skills development, and medication management.

These tools will get to the bottom of your substance use patterns and change them, while also providing you with the skills and strategies you need to handle triggers and stressors without resorting to substance use ever again.

Not all recovery journeys are going to be the same, and your treatment is going to be unique to you. You are going to be at the helm of this, as you will actively collaborate with your therapists, doctors, and case managers so that your recovery is relevant as it is healing.

While 30 days is typically how long inpatient rehab or partial hospitalization programs last, a lot is going to happen even after these 30 days have gone by. Many may step down from these programs to intensive outpatient programs or virtual options to ease the transition from rehab to daily life.

Others may also choose sober living, where they stay anywhere between 6-12 months to strengthen their recovery and establish their independence. In fact, this is highly recommended, too, as sober living is known to raise abstinence rates from just 11% to 68% within 6-12 months.

Aside from this, there are some other things you will have to look into - like reconnecting with your family and friends, getting back to your career, and increasing connectedness by participating in 12-Step and non-12-Step programs like Alcoholics Anonymous, Narcotics Anonymous, and SMART Recovery.

When you make the most of your first 90 days of recovery, or these first three very crucial months, you lay a strong foundation for a brighter, sober, and independent tomorrow.

The first three months are going to be challenging, whether you are in rehab, sober living, or have returned home. You are still figuring out how to lead this new life, and while it is exciting in some ways, the road ahead can feel a little scary.

As you figure out how you can build on your recovery, here are some steps you can follow to make the most of your first 90 days of recovery.

Nurture Your Mind and Body

Do not leave what you have learned in your rehab in rehab. Nurturing your mind and body must be ongoing even after you have come out of rehab. Focus on eating a balanced diet of fruits, vegetables, whole grains, lean proteins, vitamins, and minerals.

Nurture Your Mind and Body

You also need to engage in healthy exercises for your mind and body, like physical exercise, meditation, and mindfulness.

Cultivate Healthy Habits

A healthy diet, mind and body exercises, self-care, interests, and hobbies are some healthy habits you will have to incorporate into your life - one step at a time.

Of course, none of these changes is going to happen overnight. If you take on too much too fast, it will become overwhelming in itself in your early days of recovery. So, you will have to take baby steps - begin with one change at a time and build on these changes.

Slowly, as you become consistent - these habits will become your default.

Build Community

Many times, substance use damages your relationships. But this does not mean they are beyond repair - use your first 90 days of your recovery to reconnect with your family and friends. Put in the effort to repair these relationships - practice gratitude and forgiveness toward others and even yourself.

Of course, a sober community is just as crucial to your life as your family and friends. Regularly attend the 12-Step or non-12-Step meetings near you, to find those who get where you have been and will be with you in this journey where you are going.

Prioritize Yourself

As you reinvent your life, you must be your first priority. You need to care for yourself by taking an opportunity to do things that are good for you and your sobriety. At the same time, cut off the things that get in the way of this.

Find your passions and interests that bring purpose and meaning to your life; you can even engage in volunteering activities and community service so that you can feel that you are giving something back to the world.

Do not forget to pamper yourself on the odd days, too. Switch off, go to the spa, travel, and any other activity that heightens your mood and sense of well-being.

There are a lot of things to focus on during the first 90 days of recovery; here are some tips that can ease this for you:

• Aftercare: Your ongoing care is crucial - attend your therapy sessions and take your medications on time.
• Find a Sponsor: As you participate in 12-Step or non-12-Step programs, find a sponsor who will offer one-on-one support in your recovery.
• Celebrate Your Milestones: Every day of sobriety in your recovery is a milestone. Celebrate these victories, as they make you stronger in your recovery.
• Make the List: Now that you are sober, make a list of the things you want to do. Think of it as your bucket list - you can refer to it whenever you need to motivate yourself.
• One Day at a Time: Recovery is not a race as to who finishes first. It is about creating your own pace and what is right for you.
• Practice Forgiveness: Sometimes, despite your best efforts, relapse can happen. This is not a failing, but a part and parcel of recovery. If it happens, practice forgiveness and apply what you have learned in rehab.

While these first 90 days of recovery are definitely going to be the hardest, recovery is not always a linear journey. There will be ups and downs along the way.

You may experience triggers, cravings, and withdrawal symptoms known as post-acute withdrawal syndrome (PAWS). This may not happen with everyone, but as your mind and body are healing, you need to cope with these changes. This is why supportive counseling, peer support groups, and regular meetings are going to be key to your lasting recovery.

Your recovery is going to be unique to you. You will have to unlearn and relearn many things as you get into a healthy structure and routine that will ensure your hopes for a brighter, sober tomorrow become a tangible reality.

When you are navigating early recovery, there are times when it may begin to feel harder to manage independently. Some signs can be:

• A growing sense of loss of control over your triggers leading to alcohol and drug use
• Relying on substances emotionally to cope with stress, discomfort, or boredom
• Repeated attempts to cut down substance use, but not quite able to.

If you recognize these patterns, it does not immediately mean something is “wrong” - it means there are some signals your mind and body are sending out to you that you need to pay closer attention to. Reaching out to licensed experts can shed more light on what your next steps can be.

As a loved one, when you see someone you care for struggle with substance use - it is natural to be concerned. Recovery journeys do not happen in isolation either - loved ones are integral to a successful recovery journey.

If you are concerned, it can help to:

• You can have a conversation with your loved one when they are sober and relaxed.
• You can put your observations forward - use “I” statements; avoid any kind of blaming or judgment.
• Reflect on why it may become difficult to manage alone - and bring up how structured care options can make a difference.
• If you are met with resistance or defiance, it is okay. You can broach the topic later - but every conversation can be a gentle encouragement toward healing.

By creating a safe and non-judgmental environment for your loved one, you will encourage them to open up and seek the care they need and deserve.

Substance use disorders can become challenging conditions to manage on your own - but you do not have to wait until then to reach out. Subtle changes in how you feel about your substance use or just the feeling of something being off is worth exploring.

At the NuView Treatment Center, our licensed and experienced clinical team are always here for you - we will sit with you to listen to you and figure out what level of care can best fit your needs and goals.

If you are willing to explore more structured care options, we also offer partial hospitalization programs and intensive outpatient programs that offer both structure and flexibility so that you can stay connected to your life even as you focus on your sobriety - at your own pace.

Why are the first 90 days of recovery so crucial?

The first 90 days are critical to your recovery, as it is a change. The risk of relapse is going to be higher as your body and mind adjust to sobriety.

What happens during the first 30 days of recovery?

The first 30 days of recovery involve detox, therapy, medication, and learning to live without the involvement of substances in your life.

How long does withdrawal last after quitting alcohol or drugs?

Withdrawal symptoms typically last from a few days to several weeks, depending on the substance use history. However, in the case of PAWS, it can even last for a few months.

Why is detox alone not enough for recovery?

Detox removes substances from your body, but it does not get to the underlying reasons of substance use - this is why you need more structured care like partial hospitalization and intensive outpatient programs.

What should you do if you relapse during the first 90 days?

Even in the case you relapse, forgive yourself, seek support, and apply what you have learned during rehab to cross this hurdle and get back to your recovery.