30 Tools for Your Sobriety Toolbox

30 Tools for Your Sobriety Toolbox

by Laura Geftman, LCSW 

Creating a sobriety toolbox can be just the thing that helps you get though one day at a time. You toolbox is a collection metaphorical object or tangible things to carry with you. Having one is another safety net you can building into your recovery plan. It’s another way to be prepared for times when you need more support. 

Removing your drug of choice from the coping skills you’ve previously utilized can leave a void. Learning how to manage you body and all the feels that come with it takes new tools or skills. Putting together a new toolbox if effective in that you can take inventory of all that you know help other than your drug of choice and you can reach for it anytime you need a tool to get you through. 

How to Create Your Sobriety Toolbox

Depending upon what’s in your toolbox, there are a few ways you can create it. Or you might choose to create more than one for different places in your life- one for the kitchen, car, wallet. It’s up to you to find the best place or places to keep your toolbox. Here’s how to create them:

  1. Create a physical toolbox Get a toolbox, cosmetic case, box, pillow case, bag- anything where you want to house your collection. Just make sure it’s big enough for all that you want to keep together and portable if you need to take it with you.
  2. Create a shortlist This maybe obvious but just in case- this only works if your toolbox is intangible stuff. Keeping a shortlist of all your coping skill handy makes a great reference tool. Whether you carry it as a slip of paper in your wallet or an earmarked page in the journal, keep it close for the moments you need it. 
  3. Keep a resource list As we evolve and change, so do our coping skills. But just like the fashion we’ll revisit from your childhood, coping skills can come back around, too. Keeping track of what’s helped in the past can be the best way to resolve your needs in the future. Log them in a document or spreadsheet- somewhere for safe keeping.

Tools for Your Sobriety Toolbox

If you haven’t yet created a toolbox, there are may options to choose from. We’ve complied a list of both intangible and tangible things you can load your toolbox with. Check it out:

  • lavender essential oil
  • books
  • journal
  • seltzer
  • punching bag
  • Old pic from when using
  • Leaving Las Vegas
  • mediation
  • sobriety team-physician, therapist, family, friends, support groups
  • smoothies / juice
  • other people in recovery
  • service
  • 12 steps
  • big book
  • contact numbers
  • home group and others meeting schedules
  • a project
  • a treat
  • supplements
  • cbd oil
  • playing cards
  • music
  • exercise
  • mantras and slogans
  • breathing technique
  • a pen
  • meditation
  • yoga
  • screaming
  • favorite yoga pose (pigeon anyone?)
  • tea

Anything else you’d recommend? What do you find most helpful in your toolbox?

About Laura Geftman, LCSW

Laura Geftman, LCSW is the Founder of The Calm, Cool & Collected and a practicing therapist. Beyond all things cannabis and mental health, Laura is passionate about developing greater understanding for kindness and acceptance. In her free time, Laura can be found on her yoga mat, in a kayak or singing karaoke.

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