The "Sober Starting Today Workbook" by Deborah Sosin, MSW, LICSW, is a highly practical and compassionate guide that directly equips individuals with powerful, evidence-based tools for overcoming addiction. The book's strength lies in its effective synthesis of Mindfulness techniques and Cognitive Behavioral Therapy (CBT) strategies. This dual approach provides readers with both the contemplative awareness to interrupt habitual reactions and the structured skills to change destructive thought patterns.

Designed as an active workbook, it guides the reader through exercises focused on identifying triggers, recognizing cognitive distortions (negative or irrational thought patterns), and developing healthier coping mechanisms. A crucial element of the workbook is the emphasis on self-compassion, a mindfulness tool that helps the reader to heal from shame and self-criticism—key drivers of relapse. By providing concrete practices for daily sobriety, the "Sober Starting Today Workbook" empowers individuals to break free from the cycle of addiction, manage difficult emotions, and build a stable, intentional, and sober life, starting with the present moment.

Study Guide for Recovery

This study guide is designed to help you explore the concepts in the "Sober Starting Today Workbook" and apply them to your own daily path toward sobriety.

Key Themes & Concepts

• The Mindful-CBT Blend: Learning to use mindfulness (non-judgmental awareness) to pause between a trigger and a reaction, combined with CBT (changing thoughts and behaviors) to make a conscious choice.
• Cognitive Distortions: Identifying the specific irrational thought patterns (e.g., all-or-nothing thinking, emotional reasoning) that fuel addictive thinking and learning to challenge them.
• Emotional Regulation: Practical exercises for observing and managing intense emotions without resorting to addictive behaviors as a means of escape or numbing.
• Self-Compassion as a Tool: Utilizing kindness and understanding toward oneself as a foundation for healing and a powerful antidote to shame, a key relapse trigger.

Discussion Questions

1. What is one Cognitive Distortion (a negative or irrational thought pattern) that you have identified in the workbook that frequently leads you toward a craving? How can you mindfully pause before reacting to it?
2. The book emphasizes the power of the present moment. What is one way you can bring the "Sober Starting Today" philosophy to a difficult moment, refusing to dwell on past mistakes or fear the future?
3. Self-compassion is a key mindfulness tool. What is one specific act of kindness you are willing to offer yourself today, replacing a moment of self-criticism?
4. The workbook is action-oriented. What is one Mindfulness or CBT tool you learned from a recent chapter that you are committed to applying to a high-risk situation this week?
5. How can the combination of Mindfulness (observing the thought) and CBT (challenging the thought) help you to manage a craving more effectively than trying to suppress it?

Additional Resources

• Video: "Mindfulness-Based Cognitive Therapy (MBCT) Explained"
  • Watch a short video that clarifies how MBCT effectively combines mindfulness with cognitive restructuring to prevent relapse, a core principle of this workbook. (Search "MBCT for relapse prevention explained" on YouTube.)
• Article: "CBT Tools for Addiction Recovery"
  • This article from a mental health resource details practical CBT techniques—like thought challenging and behavior scheduling—specifically for substance use disorders. (Search "CBT techniques for addiction recovery".)
• Resource: Self-Compassion Guided Meditations (Christopher Germer):
  • The book's foreword is by Christopher Germer, a leading expert on self-compassion. Explore his free guided meditations on self-compassion to deepen this aspect of your recovery practice. (Search "Christopher Germer guided self-compassion meditations".)
• Website: New Harbinger Self-Help:
  • The publisher of the workbook often provides additional resources and author interviews related to their self-help guides. (Search "New Harbinger self-help workbooks".)