Staying sober in college:
If you’re a young adult in recovery from addiction, you may be concerned about a relapse when returning to college. Leaving an inpatient or outpatient rehab program and reintegrating into the world is hard as it is - but college is likely one of the most difficult environments to enter while trying to stay sober.
It’s important to keep sober regardless of your environment so you don’t re-enter the world of substance abuse again. But how can college students maintain their sobriety in such a challenging place? And do colleges drug test their students? This article will unpack why staying sober in college in difficult, and what you can do to combat the obstacles in your path to long-term sobriety.
Why is it hard to stay sober in college?
There are several reasons why staying sober in college is hard. The first idea to consider is that leaving a structured rehab program and entering the real, sometimes harsh world, is tough on any person recovering from addiction. This challenge in amplified in college, where there is little time or energy to invest in a structured recovery program.
Secondly, college is often very stressful. The competition to do well, the constant exams, and sometimes very little sleep, can all contribute to overwhelm and stress. Stressful situations are tough for people trying to stay sober, because they can no longer use substances to help them relieve their stress, as they used to.
Also, it’s no secret that college campuses are a breeding ground for partying and drug and alcohol use. According to a poll taken by the National Institute on Alcohol Abuse and Alcoholism in 2024, 4.7% of full-time college students engaged in high-intensity drinking (defined as 10+ drinks in one go) in a two-week time frame. Students love to socialize at bars or with drugs at parties, making it difficult for people trying to sober in college.
Percentage of people that stay sober in recovery:
Many people who achieve sobriety in rehab expect to stay sober in the long-term. They believe that since they have gained so many tools on how to stay sober, they will never lose their sobriety again. But the data proves otherwise.
Research has determined that two-thirds of people in addiction recovery relapse in the first weeks and months of recovery, and 85% relapse in the first year. The reality is that addiction’s been defined as a “relapsing disorder” because of how common relapse to substance use is.
It’s important to note that relapse is a normal part of the recovery process. It doesn’t mean that the person recovering from addiction is bad or incapable of remaining sober. Far from it! It simply means that the person needs to consider what they can do differently to hold on to their sobriety.
What are sober colleges?
The Association of Recovery in Higher Education (ARHE) is an organization dedicated to helping students in higher education (i.e. college, university etc.) access the help they need to stay sober. They support collegiate recovery programs (CRPs) and collegiate recovery communities (CRCs) in colleges nationwide, and currently have 144 colleges as members.
Many colleges offer free mental health services with professional therapists to help students struggling with stress, depression, anxiety, trauma, addiction, and other issues. There are also colleges that provide the resources on campus for 12-step groups, sober social activities, and even sober dining rooms and lounge areas.
You may be wondering, do you get drug tested in college? Although drug testing is not standard amongst all colleges, many will test if they believe a student has a competitive advantage because of the substances they are using. For example, before an exam or during athletic competitions, students may be randomly tested.
Why sobriety is important in college:
Sobriety is very important in college for many reasons. Firstly, when you’re sober, your mind is sharper and more focused, allowing you to perform better academically. Secondly, avoiding drugs enables you to be healthier physically, which of course helps you to feel better and participate in college more seamlessly.
Also noteworthy is the fact that the college years are a time where students start to form meaningful relationships that can carry on into the future. When you stay sober during this crucial time, you are better equipped to make mature decisions and form healthy, meaningful relationships.
What are the most commonly used drugs in college?
Marijuana scores first place for the most commonly used drug on college campuses, although alcohol is the most commonly used substance. Opioids, stimulants, and sedatives follow marijuana in order of most commonly used. Any and all drugs can be harmful, so it’s best to avoid all substances in college.
Peer pressure and triggers:
Peer pressure is a very real obstacle to staying sober. As social beings, we crave acceptance and try to conform - sometimes even against our better judgement- to feel a part of our peers. When you feel inclined to cave to social pressure, it’s worthwhile thinking about what you truly want in your future, and how difficult your life was when you were in active addiction to help you hold back.
Triggers are another big challenge to recovery. A trigger can be a smell, a place, a person, or an incident- anything that reminds you of your active drug use days and causes you to crave substances in the present. It’s best to try to avoid all triggers if possible, like attending a party where marijuana is being used if that’s your drug of choice. Additionally, familiarize yourself with ideas on how to deal with triggers that inevitably come up.
Tips on how to stay sober in college:
If you’re going back to college after rehab, here are some tips to help you stay sober:
- Create a recovery structure- Leaving rehab leaves you raw and exposed without the structure and framework for continued recovery. Make a plan before you reenter college for how you will maintain your sobriety, like joining a 12-step meeting or being in touch with a counsellor or therapist.
- Make sober friends- Every college has students who are less inclined to lose themselves with alcohol and drugs. Find those people and hang out with them. The more you spend time with sober people, the less triggers you have and the more likely you are to stay away from substances.
- Join a sober dorm or college- Find a college that has a sober dorm, or join a sober apartment. You can also research which colleges have on-campus mental health services, a 12-step group, and a sober group framework that you can join.
- Practice self-care- This includes your physical well-being like sleeping, eating, and grooming yourself properly. It also encompasses surrounding yourself with people who energize you instead of draining you, and engaging in hobbies and activities you enjoy.
- Deal with stress, overwhelm, and resentment- These feelings are normal in any setting, but allowing them to fester and grow can cause a relapse. Speak to others about your feelings and find tactics to help you deal with them promptly.
- Exercise- Exercising releases feel-good hormones like endorphins, boosting your self-esteem, mood, and even sleep. Research has shown that exercising can lead to lowered cravings and relapse rates for people in addiction recovery.
- Meditate and journal- Become more self-aware and centered by meditating and journaling every day. You can make it part of your morning or nightly routine to help you stay consistent.
- Volunteer- Look for meaningful volunteer opportunities that are close to your heart. Volunteering allows people recovering from addiction to be at service to others and lower the selfish inclination that can be associated with drug using and addiction.
- Set boundaries- Map out your triggers and create boundaries to avoid them as much as possible. There may be people who lead you down that path or certain settings like certain dorm rooms or parties that should be avoided to maintain your sobriety.
- Outpatient rehab- If you feel like you aren’t yet on stable ground and unable to handle full-time in college, consider joining a part-time outpatient rehab while also attending college, so you can ease your way into college more seamlessly.
Conclusion:
Starting college after completing a rehab program may feel daunting, but with the right planning and ongoing care, you can stay sober even in college. At Avenues Recovery, we can help you craft a personalized plan to help you ease into the outside world, and even deal with exceptionally difficult settings that challenge your sobriety.
Reach out to one of our locations so we can help you regardless of your stage in addiction recovery. Whether you need medical detox, want to start a recovery program, or plan an effective exit program, we can help you. Our compassionate, professional staff are ready and waiting to help you reclaim your life and triumph over your addiction. Reach out today!