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What is 'emotional sobriety' and how can you use it?

emotional sobrietyLearn how 'emotional sobriety,' a powerful principle from addiction recovery, is helping people manage daily emotions more effectively.
January 30, 2025
Sowjanya Pedada - LA Post

In an era where many people report feeling overwhelmed by their emotions, mental health experts are turning to an unexpected source for guidance: the addiction recovery community. A principle known as "emotional sobriety," originally developed for substance abuse treatment, is gaining recognition as a powerful tool for anyone seeking better emotional control.

The concept, first introduced in Alcoholics Anonymous programs, has evolved beyond its recovery roots into a comprehensive framework for emotional regulation. Mental health professionals now say these techniques can benefit anyone struggling with emotional management, from busy parents to stressed executives, offering a structured path to emotional stability in challenging times.

"Emotional sobriety is the practice of regulating emotions in order to reduce risk of substance use, relapse, or other undesired behaviors," says Kassondra Glenn, licensed master social worker. Glenn notes that the approach plays a crucial role in recovery processes, as overwhelming negative emotions can trigger substance misuse.

The concept represents a shift from viewing recovery solely through the lens of substance abstinence to addressing underlying emotional patterns, according to Dr. Janelle S. Peifer, a licensed clinical psychologist.

"Emotional sobriety refers to the self-work — therapy, coaching, self-care, spirituality — that supersedes the act of abstaining from substances alone," Peifer says. She explains that twelve-step programs recognize substance use as a symptom of deeper issues that persist even after achieving sobriety.

Mental health professionals emphasize that emotional sobriety involves examining the root causes of behavioral patterns. The approach encourages individuals to investigate trauma, unhealthy coping mechanisms, and unmet needs that may drive problematic behaviors.

Recovery coach Krysty Krywko, founder of Purple Dog Sober, advocates for applying emotional sobriety principles beyond addiction recovery. "The past few years have been exhausting for everyone, and in my opinion, we are all recovering from something," Krywko says.

The practice involves a structured approach to emotional awareness and processing. According to Krywko, individuals must learn to feel their emotions, acknowledge them, process them effectively, and move forward. This systematic approach helps build emotional resilience over time.

California-based therapist Dr. Heather Browne outlines three key components for developing emotional sobriety: Mindfulness practices form the foundation, requiring consistent awareness and engagement with present emotions. Regular exercise serves as a physical outlet for emotional tension. A support network provides external assistance during challenging emotional periods.

Glenn describes how the implementation of emotional sobriety varies based on the recovery stage. Early recovery may focus on distraction techniques to regulate emotions, while later stages typically involve developing more sophisticated, sustainable emotional management strategies.

Mental health professionals caution that achieving meaningful results through emotional sobriety requires dedicated effort and honest self-examination. Peifer notes that surface-level changes or basic self-care practices alone may not address core emotional patterns.

"We can make behavioral changes or even pursue some surface-level self-care, but without acknowledging the core dynamic that led to harmful decisions, we're bound to fall into similar patterns," Peifer says. She cites examples including "overeating because we feel abandoned, drinking because to mask trauma symptoms, having risky sexual encounters to combat deep-rooted feelings of worthlessness."

The emergence of emotional sobriety as a broader wellness concept reflects a growing recognition of the interconnection between emotional regulation and behavioral health. While its roots lie in addiction recovery, mental health experts increasingly view it as a valuable framework for anyone seeking to develop healthier emotional responses.

Professionals emphasize that working with qualified mental health practitioners can provide necessary guidance for individuals interested in incorporating emotional sobriety principles into their personal development journey.

The approach represents a comprehensive strategy for emotional wellness that extends beyond traditional coping mechanisms. By addressing underlying emotional patterns and developing sustainable management techniques, emotional sobriety offers a structured path toward improved mental health and behavioral stability.

Mental health experts note that the principles of emotional sobriety align with the current understanding of behavioral health and emotion regulation.

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