Creating a Sober Game Plan Part 1: Practice Your Responses

By admin on November 27, 2018 | Relapse Prevention
Your sobriety depends on you knowing how to say no to alcohol. Knowing and practicing some common excuses can help you stay away from relapse.
A group of friends have fun bowling without alcohol.

Achieving sobriety is an amazing step toward a happier, healthier lifestyle. It requires focus and commitment in order to attain sustained abstinence while actively avoiding past maladaptive behavioral patterns and negative peer affiliations.

Adjusting your personal choices enables you to begin creating increasingly positive habits aimed at improving your social support network, avoiding addiction triggers and creating a more stable foundation upon which to build your life.

So, once you’ve achieved sobriety and completed the first phase of therapy, what should you do next? Some programs offer a transitional treatment option, which assimilates you back into your social environment slowly and under the supervision of a clinical support team.

Other programs encourage you to immediately begin community-based interventions, such as Alcoholics Anonymous, in order to best maintain your new-found sobriety.

Whichever approach your treatment supports, creating a sober game plan to aid in achieving your behavioral goals and maintaining your sobriety is an excellent practice to facilitate your continued success.

How to Say No to Alcohol

Saying no to alcohol, or any other substance you’ve struggled with in the past, begins with a simple statement: No.

Understanding that you possess the strength to control your own life is an empowering notion that can reinforce your ability to stand strong when facing temptation.

There are numerous reasons why you can say no to any person offering you a drink, but here are a few of the more pertinent examples:

You faced your disease and broke free of its grip.

You have been through a battle and have the scars to prove it. Completing treatment and achieving sobriety is no simple task; it is personal war that requires strength, courage and commitment.

You have already won that fight, so standing strong when facing temptations to relapse are all the more achievable considering what you’ve accomplished thus far.

You are not alone.

Whether it be the support of your family and friends or the strength of God, understanding that you are never alone in your recovery journey is an amazing feeling.

When times get tough, and temptation begins to set in, remember that maintaining your sobriety and avoiding an impulsive decision is as simple as asking for help.

So, pick up that phone and call a friend, or get on your knees and say a prayer, because relying on those you love is a great way to avoid slipping up with your sobriety.

Distraction is the key to your sobriety.

When temptation rears its ugly head, and there is no doubt it will, having a plan to distract yourself from the moment is essential.

This can include a simple technique like writing in a stress journal to transcribe the situation and how it is making you feel in that very moment.

This distraction method is great because it requires you to take your mind off of drinking, and instead focus on the emotions that are being elicited and how you plan to avoid them.

Excuses for Not Drinking Alcohol

Taking the time to create a list of viable excuses you can implement when facing the temptation to drink is a great proactive step toward avoiding an unnecessary and unplanned relapse.

Below are a few solid excuses for not drinking alcohol to use if you find yourself being offered a drink and want to successfully avoid the invitation.

1. “No thanks, I’m actually driving tonight.”

This is the most trustworthy option to implement when being offered a drink. It establishes a viable reason for not consuming alcohol and avoids the necessity to delve into all the factors of why you are not drinking on that occasion.

2. “I’ve actually been feeling a bit off, so I’m not drinking tonight.”

This option makes a simple reference to your physical health and provides another solid reason for turning down the drink. It allows the person offering to assume that you are not feeling well and dissuades them from future propositions.

3. “I’m crazy enough when I’m not drinking, so I’m going to politely decline.”

There is absolutely nothing wrong with bringing humor into your excuse. In fact, it reinforces your confidence in the situation and eases any possible tension involved in the scenario.

4. “I actually am on a cleanse right now. Nothing but healthy greens and lean proteins.”

This excuse highlights the healthier choices you are already making in your life and provides a solid reason for turning down an alcoholic beverage. It also opens the door of discussing healthier lifestyle choices with anyone interested in discussing the topic.

5. “I’m living sober right now, so no alcohol for me. Thanks!”

Honesty is always an option when offering an excuse. While some may avoid this reason due to the inherent conversation that may follow, others can find this option cathartic in nature.

Christian-Based Addiction Treatment and Relapse Prevention at Covenant Hills

While your road to sobriety was long and difficult, you are now more than capable of maintaining your newfound clean life.

If you do experience a relapse, it’s vital that you quickly get back on track.

Much more than traditional addiction rehab, addiction recovery and relapse prevention at Covenant Hills focuses on your whole person – giving your mind, body and spirit the attention and nurturing it deserves to fully heal and be better prepared to evade triggers and prevent a future relapse.

Through our Christian-based, individualized addiction treatment, your psychological, emotional, physical, nutritional, fitness, and spiritual needs will be addressed and supported throughout the entire healing process.

Learn more about our Christian-based alcohol addiction treatment program, or contact us for a free and confidential assessment.

Free Helpline. Call Us Today.
(800) 662-2873

Covenant Hills Treatment Center

Corporate Address:

32236 Paseo Adelanto Suite G.
San Juan Capistrano, CA 92675

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Covenant Hills Treatment Center


Corporate Address:

32236 Paseo Adelanto Suite G.
San Juan Capistrano, CA 92675


View Map

Covenant Hills Treatment Center

Free Helpline. Call Us Today.
(800) 662-2873