Sober Breathing Space
very brief and quite simple. It can be used in the midst of a high-risk or
stressful situation, if you are upset about something, or when you are
experiencing urges or cravings to use. It can help you step out of automatic
pilot, becoming less reactive and more aware and mindful in your response.
A way to help remember these steps is the acronym SOBER.
S – Stop. When you are in a stressful or risky situation, or even just at
random times throughout the day, remember to stop or slow down and
check in with what is happening. This is the first step in stepping out of
automatic pilot.
O – Observe. Observe the sensations that are happening in your body. Also
observe any emotions, moods or thoughts you are having. Just notice as
much as you can about your experience.
B – Breath. Gather your attention and bring it to your breath.
E – Expand your awareness to include the rest of your body, your
experience, and to the situation, seeing if you can gently hold it all in
awareness.
R – Respond (versus react) mindfully, with awareness of what is truly needed
in the situation and how you can best take care of yourself. Whatever is
happening in your mind and body, you still have a choice in how you
respond.