Debugging Sobriety: Overcoming Cravings and Jitters | Tools to Stay Strong

Are cravings and sleepless nights testing your sobriety journey? 🌟 You’re not alone.

In this episode of Absolutely Focused Radio Podcast, Daniel Nelson aka Thabudd shares actionable tools, personal insights, and motivation to help you tackle the jitters and cravings that often arise in early sobriety.

77 Green Recipes for Sobriety and Healing Kindle Edition
by Daniel "Thabudd" Nelson (Author)
https://a.co/d/354odJM

77 Affirmations for Sobriety: Embracing Love and Happiness Kindle Edition
by Daniel Nelson (Author)
https://a.co/d/4ooxZSQ

you’ll learn:
✅ What causes cravings and jitters? Understand how your brain and body are healing.
✅ How to reframe regret and focus on self-growth.
✅ Practical tools to overcome cravings, including:

• Deep breathing exercises 🧘‍♂️
• Nutritional tips (like the Liver Loving Salad 🥗)
• Mindful movement strategies (like Wing Chun techniques)
• Recommended sobriety apps to track progress and stay motivated.

🎧 Top Sobriety Apps Mentioned in the Episode:

• I Am Sober:
  • Android: https://play.google.com/store/apps/details?id=com.threefiveeight.aasober
  • iOS: https://apps.apple.com/us/app/i-am-sober/id672904239
• Reframe:
  • Android: https://play.google.com/store/apps/details?id=com.reframeapp
  • iOS: https://apps.apple.com/us/app/reframe-drink-less/id1534383917
• Quit That! (iOS):
  https://apps.apple.com/us/app/quit-that-habit-tracker/id1045153455

💬 Poll Question: What has been the most effective tool for managing your cravings?

• Deep Breathing
• Healthy Eating
• Sobriety Apps
• Talking to a Support Group
• Exercise or Movement
• Journaling
• Motivational Content

Chapters

• 0:00 Navigating Sobriety Challenges and Tools
• 8:28 Embracing Sobriety

Transcript

Speaker 1: 0:00

If you got it, I'm never myself. Hello everyone, my name is Daniel Nelson, aka the Bud, your sobriety buddy. Today we're diving deep into the challenges of getting sober the jitters, the cravings and even those phantom sensations that make you wonder what's going on with my body and mind. Imagine your life as a high-powered computer running for years with alcohol as its default program. Alcohol as its default program. Over time, it slows you down, corrupts your files and drains your battery. By quitting, you're pressing the reset button to debug your system. It's not easy, but I promise you it's worth it. It's not easy, but I promise you it's worth it. Together, we'll explore what happens to your body, how to handle the challenges and what tools can help you not just survive but thrive in sobriety. When you quit drinking, your body undergoes a complete system reboot. Here's the science Alcohol disrupts neurotransmitters in your brain like dopamine, the feel-good chemical, and GABA, which helps you calm down.

Speaker 1: 1:49

When you stop drinking, these neurotransmitters are out of balance, leaving you feeling anxious, restless and craving relief. Withdrawal symptoms can start as soon as 6 to 12 hours after your last drink, includes sweating, tremors, insomnia and irritability. When I first quit, I couldn't sleep. I lied awake for hours tossing and turning, tasting liquor even though I hadn't touched a drop. These phantom cravings felt real, like my body was playing tricks on me. But understand that this was a normal part of the healing process. Help me find some peace.

Speaker 1: 2:59

Cravings aren't just physical, they're psychological. Things aren't just physical, they're psychological. Over the years, your brain has formed deep associations between alcohol and certain situations, emotions or even taste. These triggers activate your reward system, making you crave alcohol as a solution to stress, boredom or celebration. But here's the good news Cravings don't last forever. Research shows they typically peak within 20 minutes. By learning to ride out that wave, you gain control over your mind and body. You gain control over your mind and body.

Speaker 1: 3:57

Globally, alcohol contributes to 3 million deaths each year, making it one of the leading causes of preventable mortality In the US. Excessive drinking costs the economy $249 billion annually due to healthcare expenses, lost productivity and criminal justice costs. Heavy drinking doesn't just hurt your body. It impacts your relationships, finances and emotional well-being. Studies show that excessive drinking is linked to higher rates of divorce, domestic conflicts and job loss. It's like paying for a program that corrupts your most important files, your loved ones and your sense of self. If you've ever felt overwhelmed by regret, whether it's lost time, money or connections. Know this. Recognizing the cost of drinking is the first step towards reclaiming control.

Speaker 1: 5:38

When cravings hit, try this breathing technique Inhale for four seconds, hold for four counts, exhale for 6 counts, repeat until your mind and body feels calmer. Pair this with Physical activity, like martial arts, are excellent for grounding your energy and building focus. Cravings often intensify when your body is dehydrated or lacking nutrients. Keep it simple. Drink plenty of water. Focus on foods that nourish you, for example, liver-loving salad. Combine spinach, beets, avocado and lemon juice to detox and support your recovery. I learn it every day. No matter, no matter. Hydration salad, cucumber, watermelon and mint help rehydrate and replenish vitamins when cravings hit. Remind yourself this feeling is temporary. Each time I reset, I'm rewiring my brain to choose something better.

Speaker 1: 7:29

Here are three powerful apps available for Android and iOS to help you stay on track. I Am Sober. Tracks your sober days and milestones. Provides daily motivation and community support. Reframe combines neuroscience and behavior psychology to help you understand your drinking patterns. Offers tools to reframe your mindset and resist cravings. Quit that. A simple app for tracking multiple habits, allows you to log not just your sober days, but also money saved and health benefits gained, but also money saved and health benefits gained.

Speaker 1: 8:28

I've met people from all walks of life who's overcome addiction. One friend lost everything family, job and health but through support groups and small daily changes, he rebuilt his life. His journey reminds us that recovery isn't about perfection. It's about persistence. If you're here today, you've already taken the hardest step. Deciding to change your story can inspire others and your progress, no matter how small, it's worth celebrating. Sobriety is like debugging your life. It's about identifying what's not working, fixing it and installing healthier habits. Each day you stay sober, you strengthen your new system, so set the next time you face a craving or a relentless night, remind yourself. This is temporary. Each choice you make brings you closer to the best version of yourself. Brings you closer to the best version of yourself Tonight. Take one step Download the Sobriety app, write down three reasons you're choosing this path and prepare a nourishing meal. Every small action builds momentum. Thank you for letting me share this journey with you. Remember you got this and stay awesome, stay focused and keep driving.