The Role of Group Therapy in Cutting Back on Alcohol

You’ve decided that alcohol has been taking more than it’s giving, and it’s time to put it in the background and make room for other experiences. That’s amazing — congrats on taking this important step! Now you’re looking for ways to stay on track and gain momentum in your journey. One of the best ways to do this? Team up with others on the same path!

As basketball coach Mike Krzyzewski observes, something magical happens when like-minded people work together: “The thing I loved the most — and still love the most about teaching — is that you can connect with an individual or a group, and see that individual or group exceed their limits.”

And that’s also true about the alcohol journey! Group therapy is a great way to bring out this magic and watch it transform our life. Let’s explore what therapy groups are all about and dive into some lively recovery group topics for discussion!

All About Group Therapy

Group therapy for alcohol misuse helps people with similar challenges gain insight and receive support by coming together on a regular basis. While they’re often part of residential or intensive outpatient treatment programs, standalone group therapy sessions are common as well. It’s all about learning and growing together in a supportive environment with like-minded folks guided by trained professionals to steer the “sobriety ship”!

There are many types of group therapy out there, and the NCBI Substance Abuse Treatment protocol lists some of the most common types:

• Psychoeducational groups. A group therapy staple, psychoeducational groups are all about learning the ins and outs of alcohol misuse. They help us understand alcohol’s effects on our mind and body and learn the basics of alcohol use disorder (AUD), cravings, triggers, and the elements of a life with less (or no) booze. The group leader often plays a prominent role and has the necessary qualifications for presenting the material in a way that’s accurate, accessible, and easy to understand.
• Skills development groups. As alcohol’s presence in our life grew, it’s likely that some important skills fell by the wayside. We might need a bit of extra help, and skills development groups help fill in the gaps. For example, group therapy sessions might help us develop coping skills for stressful times.
• Cognitive behavioral or problem solving groups. One of the most important parts of any alcohol journey is shifting the way we feel about booze. It’s likely that during our heavy drinking days, we gave alcohol more credit than it ever deserved, thinking that it helped us socialize, relax, or be creative. Cognitive behavioral therapy helps us tease out and bring to light these subconscious cognitive distortions, replacing them with healthier thinking patterns that align with our new goals.

• Support groups. Support groups give us a safe space to share our personal feelings, experiences, and thoughts about the alcohol journey. This is the time to be vulnerable and let it all out — we’re in the company of others who’ve been where we are and know what it’s like!
• Interpersonal process groups. Similar to support groups, interpersonal process groups focus on the personal experiences of group members. However, process group therapy goes a step further by providing feedback and pathways to change. All of us have blind spots, and process group therapy sessions provide much-needed outside perspective to help us spot them.
• Relapse prevention treatment groups. As the name suggests, relapse prevention therapy groups focus on reducing chances of setbacks along the way. While the term “relapse” is more relevant for those who decided to leave booze behind for good, it’s just as essential for those on the cutback journey to create “buffers” that keep us from falling back into old patterns.
• Expressive groups. Now it’s time to let loose and let our creativity flow! Expressive group therapy sessions tap into creativity by teaching us to use art, dance, or drama in order to visualize or express aspects of the alcohol journey. The sky’s the limit here — from crafting vision boards to writing recovery-related haikus, using the creative side of the brain can lead to powerful insights.

Now that we have the lay of the land, let’s dig deeper into the benefits of group therapy from a scientific perspective. Time to discover the power of sharing!

The Science of Sharing Recovery

“All of us are mentors. You’re mentors right here and now. And one of the things I’ve always done throughout my life, I have always found that person, that group of people that I was going to reach my hand out and help bring them along with me.” — Michelle Obama

According to the NCBI, group therapy has many benefits:

• Groups provide accountability. By definition, joining a group involves making a commitment. We’re signing up to do something on a regular basis and other people will know if we miss a session, show up intoxicated or hungover, or opt out altogether. And while there’s no pressure to stick around if we find that the group is truly not for us, when we do find one that “clicks,” the accountability this commitment provides is incredibly useful. Science says that accountability helps strengthen the brain’s prefrontal cortex — the part most affected by alcohol misuse. When we set certain expectations for ourselves and meet them, we’re rewiring our brain and creating healthy habits!
• They add structure to our lives. In addition to accountability, structure is essential for the alcohol journey. Filling our days with meaningful activities and building healthy routines goes a long way when it comes to keeping cravings at bay or falling back into old patterns. The less space there is for our old habits, the better! 
• They create a sense of community. One of the main perks of group therapy is the sense of community it fosters. There’s nothing like being in the same room (or Zoom hangout!) with others who understand and support us. Research shows that social support is key during the alcohol journey, and group therapy helps us break out of the isolation that changing our drinking habits sometimes brings. Moreover, sharing our experiences in a supportive environment releases the “bonding hormone” oxytocin, leaving us feeling connected, relaxed, and safe.
• They build hope by showing that recovery is possible. Another superpower of group therapy? It shows us that recovery is possible. Seeing other people who’ve been in our shoes thriving has a powerful “proof of the pudding” effect: the proof that recovery is possible is right in front of our eyes.
• They allow us to share coping skills and strategies. Throughout our alcohol journey, we’re building our toolbox of ways to deal with cravings, navigate social situations involving alcohol, and take care of our mind and body. Why not pool resources and share useful tips with others? Sometimes finding an urge-surfing trick that hits the spot or knowing exactly what to say to a drink offer makes all the difference.
• They help us see ourselves from an outside perspective. Remember how we said reframing our view of alcohol is the key to letting it go with ease? Group therapy helps us do that by providing an outside perspective, letting us spot cognitive distortions we might have otherwise missed. And helping others do the same is just as powerful: research shows that listening to others’ stories and offering support activates the mirror neurons in our brain, making us more empathetic, compassionate, and resilient.
• They let us practice social skills. While many people think of alcohol as “social glue,” the reality is that it often brings out our less-than-social side, leading to mood swings, rash comments, and next-day regrets. At the same time, if we’ve been relying on alcohol to feel “social” (whereas we actually lose our filter and act in ways our authentic self would intuitively steer clear of), we might find it hard to socialize without that drink. Group therapy sessions, in turn, provide a safe space to work on our sober social game. Plus, positive social interactions are a natural way to boost dopamine, helping us coast through cravings!
• They allow professionals to help many people at once. Groups allow multiple people to have access to a professional at the same time. In addition to helping people individually, the professional can address group dynamics, adding an extra therapeutic dimension to the session.

With all this info about group therapy, you may be wondering what group therapy members actually talk about. Let’s get into it!

Group Therapy Topics

Now for the fun part: here are some recovery topics for groups that can spark discussions, lead to insights, and make cutting back on alcohol easier:

1. “What If?”

As Annie Grace suggests in The Alcohol Experiment, imagine a world in which alcohol is less accepted than it is today. While in reality alcohol “is the only drug on the planet you have to justify not taking,” this doesn’t need to be the case.

How would your experience of quitting or cutting back be different? What would you do instead of drinking? How would celebrations look? Act out some possible scenarios with other group members and feel the sense of freedom this alternative reality brings. 

2. Find Your “Why”

Defining our reasons for change is important when it comes to shifting how we see alcohol and gaining momentum in our journey. Spend some time finding your “why” and share it with other group members.

Be as specific as possible. Maybe you want to make sure your mind is clear and sharp well into old age. Maybe you want to get in physical shape, lose weight, save money for a dream vacation, or have more time to spend with your kids. Defining your own reasons for change — as well as hearing those of others — can be a powerful motivator.

3. The Dopamine Dilemma

One of the trickiest parts of the alcohol journey is dealing with cravings — intense urges to drink that can hit us when we least expect it. The reason has to do with the fact that alcohol artificially boosts dopamine — the reward neurotransmitter that floods our brain with pleasure and keeps us coming back for more.

There are plenty of natural ways to boost dopamine, and group therapy is a great space to swap advice and share what works. Whether it’s a YouTube kickboxing routine, a creative board game, or an inspiring audiobook that got your dopamine flowing, it’s time to share the joy with others!

4. Practice for the Party

Social occasions can be tricky when we’re leaving booze behind, especially if we’re used to relying on it to loosen up. And while sober socializing ultimately leads to more authentic interactions and fulfilling relationships, refusing a drink might feel awkward at the beginning.

Group therapy is the ideal time to practice! Role-playing different scenarios and trying out possible responses can make it easier to do in real life.

5. The Habit Swap

Building new habits is essential during the alcohol journey. Habits physically reprogram our brain through the power of neuroplasticity: the more we engage in a certain behavior, the more natural it becomes (for better or worse).

Cutting back on alcohol is a whole lot easier with a healthy daily routine. Why not share the habits that are working for you with others in your therapy group? Maybe it’s writing morning pages, keeping a gratitude journal, or using the Pomodoro technique for productivity. Whatever it is, if it’s working for you — share it with others!

The Power of the Group

In the end, the alcohol journey is a deeply personal one. However, it’s not meant to be walked alone. There’s tremendous benefit in tapping into the power of the group and making the process less lonely, more effective, and a whole lot more fun.

And remember, Reframe’s supportive community provides the benefits of group therapy right in the palm of your hand! Check out our 24/7 Forum and our small group meetings with coaches and others just like you who’ve been where you are and are now thriving. We’re here for you!