Exploring the Benefits of Sober Living Communities

Alcohol is everywhere in our culture. From magazine ads to TV spots, from the restaurant promoting its mimosa brunch to your aunt gushing about her favorite Pinot at Thanksgiving, drinking is considered business as usual. So, if you’ve decided to leave it behind, you might find yourself in choppy waters. “After all,” as Annie Grace writes, “alcohol is the only drug on earth you have to justify not taking.”

This is where sober living communities come in! Let’s dive into the benefits of sober living homes and see how they can help us stay on track in our journey.

Living a Sober Lifestyle

Starting a sober life is all about rebuilding relationships, establishing healthy habits, discovering our authentic self, and pursuing our goals in life. For a deeper look, check out “How To Stay Sober After Recovering From Alcoholism” and “Inspiring Personal Stories of Transitioning to a Sober Lifestyle.” For now, here’s an overview of the elements that come into play:

• We give our body a chance to recover. Alcohol wreaks havoc on our body, and even after we call it quits, it takes a few months for our health to be restored. But rest assured, it will! Our sleep patterns re-establish within a few weeks, and our liver begins healing itself. Our heart rate and blood pressure go down, and our brain chemistry rebalances. In a few months we’re feeling better than ever!
• We continue to change our relationship with alcohol. Just because we stopped drinking doesn’t mean that booze has instantly become an afterthought. Our body needs time to heal and our brain does, too. It also takes time for our cravings to settle down. We might have some cognitive distortions we still need to weed out — if so, CBT-based techniques are the key to uncovering our subconscious beliefs about alcohol and reframing them in a way that helps us stay on track.
• We keep working on the habits we want to change. While alcohol might have become the main problem in our life, there might be other habits we need to change. The great news about the tools we use to quit alcohol is that they’re “transferable.” We can use them to tweak other habits, such as unhealthy eating patterns, shopping too much, or spending too much time on social media.
• We establish a self-care routine. During our drinking days, it’s likely that we’ve let our exercise routine, medical check-ups, and social engagements fall by the wayside. Sobriety is the time to reestablish a holistic self-care routine. 
• We rediscover old passions and develop new ones. Time to dig out those paintbrushes or learn a new language! Leaving alcohol behind leaves time for those hobbies we’ve always wanted to explore or have left behind during our drinking days.
• We set short- and long-term professional goals. Our professional life is probably in need of a reboot as well — let’s update that resume and get networking!
• We build a strong support system. Most importantly, we need a strong support system to cheer us on and hold us accountable. Finding our people and sticking with them is key!
• Putting all these elements of recovery in place lets us reap the benefits of sober living. But how can we make sure that our new habits stick? For some, sober living communities are the answer. Let’s take a closer look!

What Are Sober Living Communities?

Sober living communities provide a supportive, booze-free atmosphere to help those who are trying to avoid alcohol as they transition back into everyday life. Originating in California, most are located there. However, sober living communities aren’t limited to the “Sunshine State” — according to SAMHSA, there were approximately 17,943 recovery homes across the country in 2020.

How are sober living communities structured? Let’s take a peek inside! Here’s an overview, based on scientific research:

• They’re drug- and alcohol-free. First and foremost, sober living communities are a safe space when it comes to booze and other substances. We don’t have to worry about finding beer in the fridge or wine on the kitchen cabinet. And especially in early sobriety, knowing that our environment is alcohol-free can provide much-needed peace of mind. If we take medications, there’s usually a process in place to make sure we take them as prescribed (such as keeping them locked and taking them at specific times with supervision). 
• They don’t provide “formal treatment services” but strongly encourage 12-Step group attendance. Some communities even require it, which might be a drawback for those of us who found that Alcoholics Anonymous wasn’t for us. Others might require residents to attend outpatient treatment programs for alcohol use disorder (AUD).
• Residents come and go as they please. Unlike inpatient rehab, sober living communities aren’t kept under lock and key. They’re residences, not treatment centers. During the day, residents might work, go to school, attend outpatient treatment sessions, or volunteer.
• They have certain rules. If we want to stay, we have to honor the community rules. In addition to maintaining a substance-free environment, this usually means paying rent, sharing house chores, and participating in house meetings.
• While some sober living communities might have a person in charge, others are more “democratic.” Instead, a “residents’ council” takes on the role of managing the community and making sure everything runs smoothly.
• There are sometimes different levels within a sober living community. Based on the residents’ needs, there might be options that provide more structure and daily accountability and others that allow for greater freedom.

Want to learn more? Check out “The Role of Community in Maintaining Sobriety: Finding and Creating Sober Communities” for a deep dive.

Benefits of Sober Living Communities 

We touched on the perks of living a sober lifestyle, but now let’s switch gears and focus on the benefits of sober living homes in particular. As we’ll see, it’s all about structure, support, and accountability.

1. Social Support Keeps Us Sober

Sober living communities are just that — they’re communities. As such, they foster a sense of belonging. Neuroscience tells us that human beings are wired for social connection. In fact, authentic interactions with others cause our brain to release oxytocin — the so-called “love hormone” that promotes a sense of trust, security, and emotional warmth.

When we begin our alcohol journey, our social life is, most likely, in a state of disarray. Booze wreaks havoc on relationships, so friendships may have fallen by the wayside. And without our former drinking buddies in the picture, we might be feeling more isolated than ever.

Sober living communities can help fill this void in a healthy way. Research shows that social support — especially in the context of sober living houses — can help us stay away from alcohol for good. When we’re surrounded by like-minded people who share our goals and are ready to cheer us on, the journey gets that much easier. Plus, we might find that we make lifelong friends, building connections that are emotionally fulfilling and become long-term sources of ongoing support within the sober living community and beyond.

2. Routine Helps Rewire the Brain

Routine is crucial in recovery. During our drinking days, our lives may have gotten chaotic, and in recovery it’s time to reestablish a healthy structure based on daily habits. Doing so lets new habits stick while engaging the prefrontal cortex — the executive area of the brain that takes a hit when alcohol is in the picture.

Here are some of the ways sober living communities encourage building healthy routines:

• Morning check-ins are often a staple. Morning routines are important, and daily check-ins allow us to start the day on the right foot.
• Group activities are a regular thing. Whether it’s an outing or a cozy board game night, group activities allow us to let loose and socialize in a healthy way. We all need a bit of fun in our routine! Plus, science says that games and authentic social interactions alike boost dopamine naturally.
• Household chores are part of the package. Sharing living quarters means sharing responsibilities. In doing so, we learn to take care of the physical space we live in.
• House meetings keep the system running smoothly. Meetings foster a sense of community and add to our routine. The meetings are often about reflection, recovery support, or household matters.

Want to learn how to take your daily routine in recovery to a new level? Take a look at “​​How to Get Into a Healthy Routine in Recovery.”

3. Accountability Makes the Changes Stick

Staying on track in recovery is all about creating new habits. Without a way to hold ourselves accountable, it’s all too easy to say “Eh, maybe tomorrow” when it comes to following through with our commitments.

Sober living communities have an accountability feature built into their structure. We agree to meet certain requirements — be it attending 12-Step meetings, having regular therapy sessions, or performing certain house chores. All of those commitments are essential pieces of our new sober living style.

And there’s science behind it! When we set a goal and share it with someone else, our brain releases dopamine with every “win.” This boost of motivation, in turn, helps us keep going. Moreover, thanks to our natural drive to avoid the discomfort of cognitive dissonance — holding two contradictory views at the same time — making a commitment to someone naturally makes our brain want to follow through. For example, say you want to be a good friend but kept flaking out on plans because you were too busy nursing your hangover. That created cognitive dissonance, but sticking to your commitments will bring relief!

And there’s more! Having an accountability system in place adds a layer of protection when cravings hit. The “habit loop” that keeps us turning to booze when an urge strikes can be difficult to disrupt at the beginning. Knowing that we won’t be able to keep our behavior secret allows us to disrupt the habit loop and strengthen healthier neural pathways around alcohol thanks to the power of neuroplasticity (the brain’s ability to adapt and change). That means greater freedom from booze-related thoughts and fewer cravings over time!

4. The Balance of Freedom and Safety Creates a Unique Healing Space

Safety is another aspect of sober living communities. As we already know, our physical environment is drug- and alcohol-free — even our meds are in a protected area as opposed to our back pocket.

Just as importantly, however, there’s also emotional safety inside the sober community gates. With drinking being socially acceptable (and often encouraged) in the outside world, the pressure to join in can derail our recovery. Not so in sober living communities! Nobody will suggest bar hopping on the weekend or offer you a Jägerbomb when you come home from work. And anyone who does will most certainly be called out on it!

That said, sober living communities also allow us to explore life “on the outside.” This freedom lets us continue building a full life without alcohol one step at a time.

How To Choose the Right Sober Living Community (and Avoid the Wrong Ones)

Ready to get practical and dig into the options for sober living communities in your area? Here are some tips to keep in mind:

• Be honest with yourself about your needs. For example, if alcohol is still a major struggle, a community that requires outpatient treatment attendance might be the way to go. Remember, you’re in this for the long haul — there’s no rush!
• Do your research. Look up the sober living communities in your area and make sure to check out any reviews and news articles you can get your hands on. While many are safe havens for healing and support, unfortunately that’s not true across the board. There are some bad apples out there ready to take advantage of vulnerable folks, so make sure to scope out the potential picks.
• Consider finances. Make sure that the program or residential arrangement you choose fits your budget. Remember, insurance will often cover outpatient treatment, so if that’s part of the plan, see what your options are.
• Plan a visit. You can read all the reviews you want (and you definitely should), but an in-person visit is ultimately key. This is where you’ll be living for an extended period of time, so it’s important to get the feel for the atmosphere and physical surroundings that you’re getting ready to call home.
• Trust your gut. If something doesn’t feel quite right during your visit, listen to your intuition. Whether it’s the other residents, the neighborhood, or the way the community is structured, your subconscious mind might be picking up on some red flags.
• Ask for advice. Consider bringing a friend or family member along for the visit (and at the very least run your ideas by them before you commit to a decision).
• Consider alternatives. If you decide that a sober living community isn’t right for you after all, that’s okay too! You can build a support system, dive deeper into your relationship with alcohol through cognitive behavioral therapy, add structure to your life, and start a mindfulness practice to reap some of the benefits you’d get from living in a sober home. Do what’s right for you!
• Use technology. Whatever option you choose, apps like Reframe can make it even more effective, provide an extra layer of support, and equip you with science-backed tools to continue your journey and take your recovery to a new level. And our vibrant global community of like-minded people is always there to cheer you on!

With these tips, you’ll be on your way to a healthy, booze-free future and lasting change. Whether or not that future will start in a sober living community, keep the benefits of sober living in mind and check out these resources to help make the changes stick: “Alcohol-Free Living: 8 Tips To Help You Stay Sober” and “Joining Sober Social Clubs to Support Sobriety.”

A Life Beyond Booze

Everyone’s recovery journey is different, and sober living communities are just one of many options out there to help you get where you want to be! They help you develop structure and routine, and connect you to a community of people who are on the same journey. The most important thing is finding what works for you, whether it’s a sober living community or not!