Staying sober is a daily choice. It takes work, patience, and support. Self-care helps you stay strong during the ups and downs. When you care for yourself, you protect your health and mind. That's why self-care is often included in alcohol use disorder treatment plans.

Here are 20 simple ways to take care of yourself and support your long-term recovery.

1. Get Enough Sleep
Sleep helps your body and mind heal. Try to go to bed and wake up at the same time every day.

2. Drink Plenty of Water
Staying hydrated keeps your body working well. It also helps with focus and energy.

3. Eat Healthy Meals
Choose fresh fruits, vegetables, whole grains, and lean protein. Good food gives you strength.

4. Exercise Regularly
Walk, stretch, or do light workouts. Moving your body can reduce stress and improve your mood.

5. Practice Deep Breathing
Take a few minutes each day to breathe deeply. It helps you feel calm and centered.

6. Set Small Daily Goals
Start with simple goals like making your bed or taking a walk. Each win builds confidence.

7. Keep a Journal
Write down your thoughts and feelings. This helps you track progress and clear your mind.

8. Talk to Someone You Trust
Don't hold in your feelings. Share them with a friend, sponsor, or counselor.

9. Avoid Triggers
Stay away from people or places linked to your past drinking. Create new, healthy habits.

10. Use Positive Affirmations
Say kind words to yourself each day. Remind yourself that you are strong and capable.

11. Spend Time in Nature
A walk outside can lift your spirits. Nature has a calming effect on the mind.

12. Read a Book
Reading can take your mind off stress. It also helps you learn and grow.

13. Listen to Music
Music can soothe your mood or give you energy. Pick songs that make you feel good.

14. Join a Support Group
Being around others who understand helps you stay motivated. You are not alone.

15. Meditate Daily
Even five minutes of stillness can clear your head. It brings peace and focus.

16. Avoid Too Much News or Social Media
Too much bad news or drama can bring you down. Take breaks when needed.

17. Create a Clean Space
Keep your room or home tidy. A clean space helps you feel calm and in control.

18. Celebrate Your Wins
Reward yourself for small steps. Each sober day is something to be proud of.

19. Learn Something New
Take up a hobby or skill. This keeps your mind active and builds self-esteem.

20. Be Kind to Yourself
You will have tough days. Don't be too hard on yourself. Just keep going.

Self-care is not selfish. It is a key part of staying sober. These practices help you feel better, think clearly, and stay focused. They support your growth and help prevent relapse.

You may already be following an alcohol use disorder treatment plan. Adding self-care can make your recovery even stronger.

Recovery is not about being perfect. It's about taking small steps every single day. With self-care, you build the strength to live the life you want… one that is sober, healthy, and full of hope.