California Sober: What Is It and What Does It Mean for Addiction Recovery?

What does it mean to be “California sober?” This is a relatively new idea in addiction recovery. And while some people swear by it, it’s certainly not right for everyone.

What Does it Mean to Be California Sober?

“California sober” is a relatively new term in addiction recovery. It’s not a clinical term, and it has a very loose definition. Singer Demi Lovato popularized it when they described using marijuana and alcohol during recovery from opioid and stimulant addiction¹ after a nearly fatal overdose:

“Telling myself I can never have a drink or smoke marijuana is setting myself up for failure because I am such a black-and-white thinker. I had it drilled into my head for so many years that one drink was equivalent to a crack pipe.”

Some people say being California sober means only using marijuana while abstaining from alcohol and other drugs. Other people say that it’s using marijuana in addition to psychedelics or natural drugs like kratom or kava. Some people in recovery for alcohol addiction may still drink in moderation and consider that as being California sober. The term means vastly different things to different people.

On the other hand, traditional sobriety is the complete abstinence from all alcohol and drugs. It’s much more strict than being California sober. However, even if you take this approach to recovery, there are some gray areas. For instance, people using medication-assisted treatment (MAT) still qualify as traditionally sober if they’re only taking medications that treat addiction.² 

Abstinence is a popular approach to recovery in 12-Step programs and most residential rehabs. And studies show that while traditional sobriety isn’t the only way to recover from substance abuse,³ people who remain abstinent from all drugs and alcohol often report a better overall quality of life. 

California Sober as a Form of Harm Reduction

Harm reduction interventions,⁴ like being California sober, aim to reduce the harmful consequences of substance abuse. So with this approach, you might limit the number of daily drinks you have instead of quitting alcohol entirely. The goal is sustainability, not total abstinence.

Moderation means different things to different people. Some replace “hard” drugs like methamphetamines, opioids, or stimulants with “soft” drugs like marijuana, natural psychedelics, or alcohol. The belief is that these natural drugs are safer⁵ than synthetic drugs. However, that’s not necessarily true.

Does Going “California Sober” Work?

Many people think “soft” drugs are automatically safe.⁶ And it’s true that drugs like marijuana typically have a lower risk of overdose and other negative effects. But they’re not entirely harmless. 

Every substance has the potential to be addictive—even marijuana. Over time, any type of substance use hijacks your brain’s reward system. Experts believe that addiction to one drug might even make you more sensitive to other drugs. If that theory is correct, then going California sober might just increase your risk of developing a new addiction.

Is Marijuana a Better Alternative?

Despite what many people think, you can become addicted to marijuana. In fact, studies show that about 30% of people who use marijuana become dependent on it.⁷ You may feel more irritable, less hungry, or even experience cravings for up to 2 weeks if you quit using marijuana.  

Some data also suggests that marijuana might be a gateway drug.⁸ One study found that adults who used marijuana were at a much higher risk of alcohol addiction. Whether because of social pressure or brain chemistry, cannabis use might make it harder to abstain from drinking.

On the other hand, marijuana’s health effects may help some people reduce their use of other drugs. For example, marijuana is a powerful painkiller.⁹ Some doctors are using it to decrease patients’ need for opioid medications. Experts note that this treatment can “dramatically lower opioid use and can provide pain relief.”  If you’re in recovery from opioid addiction, going California sober might be extremely helpful.

The Downsides of Being California Sober

“Soft” drugs can harm your mental and physical health just as much as “hard” drugs. Regularly using marijuana can have a variety of harmful effects:¹⁰

• Lung irritation, illness, and infections for people who smoke
• Increased heart rate, which raises your risk of heart attack
• Severe nausea and vomiting 
• Paranoia
• Depression and anxiety
• Worsened symptoms for people with pre-existing mental health conditions, especially schizophrenia 

It’s also common for people who are California sober to use psychedelics like LSD and psilocybin, which is found in mushrooms. And while many people believe that these drugs are completely safe, both psilocybin and LSD can cause mental health symptoms:¹¹

• Panic attacks
• Increased delusions
• Flashbacks to negative experiences
• Impaired memory

Alcohol also causes serious long-term physical health effects:¹²

• Heart disease
• Cancer, including mouth, liver, and colorectal cancer
• Alcohol-associated hepatitis and cirrhosis
• Stroke
• Reduced bone density 

Natural drugs like kratom and kava can also cause long-term harm¹³ to your body. For example, long-term use of kava can damage your liver¹⁴ and kidneys. It can also exacerbate any pre-existing mental health symptoms.

No Set Standard of Sobriety

Each California sober person in recovery gets to decide which drugs they can use, when, and how often. And because it isn’t set in stone, you may find yourself changing your definition of sobriety to slowly include more and more frequent drug or alcohol use. This flexibility can become a slippery slope back toward addiction. Traditional sobriety sets strict boundaries around alcohol and drugs that may be more difficult to cross. 

Increases Your Risk of Relapse

George Koob, director of the National Institute on Alcohol Abuse and Alcoholism, explains that the California sober trend may trigger relapse:¹⁵

“I think substituting one intoxicant for another has a lot of dangerous pieces to it. What if you decided to smoke marijuana and then decided to drink a little alcohol? An intoxicant can help with withdrawal, but it can also act as a cue and trigger craving for a drug.”

Your risk of relapse is especially high¹⁶ if you used to drink or smoke marijuana while using more dangerous drugs. For example, if you would typically drink and use cocaine at the same time, drinking in recovery may trigger your cravings for cocaine.  

Doesn’t Address the Root Cause of Your Addiction

Trauma is a common cause of addiction.¹⁷ Being California sober might still enable you to self-medicate the symptoms of trauma, just with “softer” drugs. You might continue to seek out substances or behaviors that help you cope with triggers. This can be less harmful than using “harder” drugs—but it’s even better to address the underlying cause of your symptoms.