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The first 90 days of recovery are likely the most important in your sobriety journey. The first 90 days require the most work to prevent relapse, particularly in the first 3 months of recovery. During this time, you have to develop coping mechanisms to deal with triggers and become comfortable with your new, sober reality. Therefore, it is vital to take good care of yourself and safeguard your sobriety in your first 90 days. 

After you’ve made it through your first 90 days, you will begin to experience both physical and mental changes. Here are some things to expect when you’re 90 days sober.

What to Expect When You’re 90 Days Sober

Many people say that although you will still be experiencing feelings of shame, guilt, and depression by 90 days, you will likely feel more relaxed than you did in early recovery. By 90 days, you should have developed some helpful coping techniques and have identified some of your triggers. Sobriety should also be a part of your daily routine by 90 days, making time to do things such as attending meetings and seeing a therapist. You’ll start to have more time for hobbies and will not constantly be worried about relapse. Here are some other ways your life will have improved by 90 days sober:

More visual clarity

At the beginning of recovery, many people report a hazy film over their eyes. By 90 days, however, your eyesight should be much clearer.

Changes in digestion and appetite

In early recovery, many digestive and appetite issues are common, such as heartburn, indigestion, diarrhea, and digestive dysfunction. By 90 days, the stomach has had a chance to regulate itself and has begun re-develop healthy bacteria that not only will relieve some digestive pain, but also will help with your mood. Studies have shown there is a direct connection between gut health and mental health as roughly 95% of your serotonin is found in your GI tract. This means that allowing your body to heal and bounce back from your use, will also help heal your mind. 

Better sleep

Getting into a good sleep schedule at the beginning of recovery can be incredibly difficult. Symptoms of withdrawal often pose a significant hurdle in having a restful sleep. Some withdrawal symptoms in early recovery that can make sleeping challenging are restlessness, sweating, shaking, shivering, excessive need to go to the bathroom, and more. Moreover, in early recovery, it is common to have nightmares or dreams about your use. More specifically, dreams about relapsing are common in recovery and can be triggering. This makes sleeping more of a traumatic experience than a relaxing one. By 90 days, however, your sleep schedule will begin to regulate as dreams of using lessen and withdrawal symptoms subside.

Increased energy

As sleep is improved along with your mental and physical health, you will notice an increase in your energy. Early recovery is very exhausting, however, by 90 days you will have most likely become more comfortable and confident in your sobriety, allowing you to focus your energy in different places (not just preventing relapse). 

How to Stay Sober After Your 90 Days

Yes, reaching your 90 days is a huge milestone that comes with many physical and mental improvements, however, this doesn’t mean your work is done. Sobriety is a lifelong journey that necessitates a continued commitment to working a program and safeguarding your sobriety. Here are some ways you can maintain your sobriety once you’ve reached 90 days.

Continue to work the steps

Attending AA meetings and getting a sponsor is a great way to maintain your sobriety. Finding someone you can work the steps with can also be an amazing way to make remaining sober and working a program more fun and social. AA offers you a safe space to discuss the challenges recovery continues to pose while also providing you with an environment to make sober friendships and connections.

Work on your mental health

It is easy to let your mental health care fall by the wayside by 90 days. If you are confident in your sobriety, you may not think you need to pay very much attention to your mental health. Making sure to take care of your mental health continuously, however, is essential in maintaining your sobriety. Addiction and mental health are very intertwined, so neglecting to support your mental health and prepare for days that you may not feel your best puts you at serious risk of relapse. Some ways you can care for your mental health are through mindfulness therapy, group meetings, yoga, and more. Make sure once you reach 90 days that you continue to stay on top of your mental health and reach out for support when it is needed.

Find an outpatient program

Just because you reached 90 days doesn’t mean you’ll be totally confident in your sobriety. If this is the case and you require more support, looking into an outpatient program that can help your safeguard your sobriety may be a good idea. Outpatient rehab can provide you with addiction treatment options, while still allowing you to live at home and have your freedom. You are not a failure if you require more support. Take advantage of the support and resources outpatient treatment programs have to offer.

Stay Sober with Help From NuView Treatment Center

If you are 90 days sober and need further support to maintain your sobriety, NuView Treatment Center can help. NuView Treatment Center offers outpatient addiction treatment Los Angeles that is made to give clients the tools they need to recover. The evidence-based treatment programs available at NuView can help clients address the underlying issues, such as mental health disorders and interpersonal problems, that are motivating their addiction. NuView’s highly trained staff can help you develop the necessary coping mechanisms to continue your sobriety journey past 90 days and stay sober long-term. 

Read Further

Fear in Recovery: Early Sobriety and How You Can Overcome Them

Addiction Recovery: Alternative Addiction Recovery Program

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Written By: Linda Whiteside


Licensed Clinical Professional Counselor who has been providing mental health services for over 10 years.

Medically reviewed by: Dr. Ryan Peterson


Went to medical school at The George Washington University School of Medicine in Washington, D.C.

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