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8 Ways to Stay Sober in the New Year

8 Ways to Stay Sober in the New Year

Making the decision to stay sober is a brave and life-changing choice. It is also a challenge. But by taking the right steps to avoid alcohol in the New Year, you can win the battle and lead a healthier life.

You’ve made the decision. Now you need a plan. A plan to avoid relapsing. According to an article by Warren Thompson, MD, FACP, more than 80 percent of patients who choose to stop drinking wind up relapsing within the first year. You don’t have to be part of this statistic. Use these eight tips to help you create a bigger and brighter future.

1. Surround Yourself with a Strong Group of Sober Friends

If you continue to socialize with your former drinking buddies, you’re more likely to relapse. Few peers may understand your desire to become sober. They might say things like “Oh, come on. It’s Friday. One drink can’t hurt.”

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But you know that one drink will lead to two drinks, which will likely lead to doing a few shots. The next thing you know, you’ll be back at square one—you won’t remember weekends and thanks to the need to satisfy your constant craving, weeks will blur by, even blend together. You’ll be frustrated by your inability to master the addiction. It’s important to remember that consuming alcohol doesn’t make you the life of the party.

Surrounding yourself with people who don’t drink can have an enormously positive impact on your decision to stay sober. You can still go out and have a good time, even without alcohol in the equation. Get a group of friends together to spend an evening at the local bowling alley, go see the biggest box office hit, spend a day at the mall. Surrounding yourself with people who won’t pressure or influence you to drink is one of the most powerful steps you can take on your journey to recovery.

2. Spend Time with Family Members Who Support You

One of the strongest support groups anyone who is struggling with a drug or alcohol addiction can have is their family. Of course, you may have family members who aren’t committed to staying on the same path, which can cause you to stumble a bit yourself. For some, alcoholism may run in the family. Be careful and spread your time wisely; you shouldn’t spend much of it with those who exhibit poor drinking habits. It’s best to spend time with those in your family who are committed to alcohol-free lifestyles, who support your life-altering decision, in order to ensure you avoid relapsing.

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3. Find a New Hobby or Creative Outlet

One of the first things you’ll realize when you stop drinking is how much time and money you wasted drinking in the past. It’s time to find new activities to fill that time void. Maybe you’ve always wanted to try creative writing. Why not give it a shot? It’s significantly less costly—all you need is a computer or paper and a writing utensil. Or maybe try computer gaming, a great stress reliever. The activity doesn’t have to be anything that will change the world, but it does need to fill up that extra time with something you enjoy, or you could find yourself wandering back out to bars to alleviate your boredom.

4. Spend Less Time with Individuals Not Living the Sober Lifestyle

It’s not always realistic to cut yourself off completely from every peer who drinks. Your best friend may have a beer or two every weekend, and you know how much you enjoy each other’s company when you’ve got nowhere else to be and the work week has come to a close. Sitting by his side and unwinding after a hectic past five days, cursing every driver who cut you off, has become a weekend tradition. But now you have trouble focusing on anything other than the beer he’s sipping while you go off about the new guy at work. It’s time to cut back on that time and toss in some time with other friends or the hobby you’ve taken up.

5. Spend Time Away from Bars, Restaurants and Other Destinations that may Trigger Memories

Not all memories from your non-sober life are bad. In fact, you probably had many great times with girlfriends and peers in bars, restaurants, and other places where you drank. However, you must remember that the health benefits, saved money, new respect, and safer lifestyle far outweigh the positive memories these locations will invoke. Returning to your old “watering holes” will probably leave you with your guard down and susceptible to drinking again.

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6. Let Go of All Feelings of Doubt about Your Sobriety

The actress Sigourney Weaver once said, “I feel self-doubt whether I’m doing something hard or easy.” It’s true that we all unjustly doubt ourselves almost all the time and often for no good reason. When it comes to becoming sober, however, doubting your ability to overcome the challenge is nothing short of debilitating. Of course you can do it. You just need to commit to the change, have a plan in place, and then stick to the plan.

7. Spend Time Exercising in Order to Take Care of Your Physical Health

Now that you have decided to live a healthier life by becoming sober, be sure to also start exercising. The first month will be difficult, but once you get into a normal health routine you’re bound to feel better, be more positive, and improve your overall self-image. People will notice that you are taking care of yourself and comment on the positive change, which will also help you stay focused on improving your overall health by staying sober.

8. Keep a Journal to Document Your Journey into Sobriety to Serve as an Outlet

During your transition to sobriety, you’ll be forced to face emotions you most likely spent years trying to suppress by drowning in the bottle. Keeping a journal is an excellent way to document your transition, tracking the progress and struggles you experience during this major life change. Maintaining regular journal entries can also help you better communicate with a counselor who can help you along the road to recovery. It’s also an effective way of alleviating stress and worry.

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If you or someone you know is struggling with an alcohol addiction, contact High Focus Centers today for more information on how to overcome the battle against alcoholism. Call 1-800-877-3628 or visit our website today to find out how we can help pave a better future for your tomorrow.

Featured photo credit: Photo by: Ed Gregory via stokpic.com

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Dan Gellman

Director of Marketing for High Focus Centers

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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