Join Reframe and Settle Into Your Alcohol-Free Lifestyle!

While we often see alcohol as a social lubricant or a means to unwind, the reality is that this substance can impact our lives in ways we don't always appreciate. An alcohol-free lifestyle doesn't just mean a life without hangovers. It's a life of clarity, of increased energy, of healthier bodies and minds, and of genuine, meaningful relationships.

Choosing an alcohol-free lifestyle is a personal journey, one that reaps countless rewards. It's about embracing our true selves, without the mask of intoxication. And the best part? This new path is paved with the promise of better health, deeper connections, and a newfound appreciation for life, in all its undiluted, messy glory.

If you’re ready to supercharge your well-being and end your relationship with alcohol for good, then you’re in the right place. At Reframe, we take a compassion-centered, judgment-free approach to helping people transform their lives. From our neuroscience-backed daily activities to our community-driven 24/7 Forum chat, we’ve got plenty of opportunities for you to start changing for the better.

Plus, with our engaging monthly challenges, you’ll receive the support and accountability from other Reframers to build healthy, long-lasting habits. Our team is here to cheer you on and answer your questions 100% of the way, too. So, take that first big step and unlock a healthier, more resilient version of you!

With 2.1 million downloads (and counting!), we’re slowly reframing what an alcohol-free lifestyle means. Head to our app and begin your personalized journey today! We’re excited for you to become a part of our global community!

We've all experienced the thrill of a boozy evening: bright city lights, the sound of clinking glasses, laughter filling the room, and the feeling of camaraderie as we toast to the night. But then comes the dawn — the throbbing headache, the hazy memories, the regret. What if we told you there's a different path? One that's full of mornings without hangovers, evenings of meaningful conversations, and a life of unparalleled clarity.

Sounds too good to be true? We can assure you it’s not! In fact, millions of people just like you have successfully transformed their relationship with alcohol and reclaimed their health and vitality. If you’re looking for a little inspiration, we’ve got plenty for you in this blog post! Let's delve into the wonderful world of an alcohol-free lifestyle.

1. Improved Mental Health

It's no secret that alcohol has a complex relationship with our mental health. On the one hand, people often reach for a glass of wine or a bottle of beer as a way to unwind after a stressful day, seeking solace in the temporary relaxation it provides. However, the irony lies in the fact that alcohol, a depressant, can actually exacerbate feelings of stress, anxiety, and depression in the long run.

Scientific research supports this counterintuitive relationship. Alcohol alters our brain chemistry, disrupting the balance of neurotransmitters (like GABA, glutamate, dopamine, and serotonin), which regulate our mood and emotions. Over time, frequent alcohol use can lead to a dependence on these artificial boosts of happiness, trapping us in a vicious cycle. The more we drink to cope, the worse our mental health symptoms can become.

But here's the good news: choosing an alcohol-free lifestyle can break this cycle. When we remove alcohol from the equation, our brains can begin to restore their natural balance. This process might take time and patience, but the payoff is immense: less stress, more emotional stability, and a newfound resilience. We might find ourselves better equipped to handle problems, to navigate complex feelings, and to embrace the joys and challenges of everyday life with a clear mind and a steady heart.

2. Better Sleep

Many of us may indulge in a classic "nightcap" — a drink before bed to help us drift off into dreamland. However, while alcohol may initially promote sleepiness, it can severely disrupt our sleep patterns as the night progresses.

Scientifically speaking, alcohol inhibits our REM sleep — the stage of sleep associated with deep, restorative rest, memory consolidation, and learning. This disruption can leave us feeling groggy, unfocused, and fatigued the next day, even after a full night in bed.

Moreover, alcohol can lead to sleep conditions like sleep apnea and insomnia. Alcohol is also a diuretic, which means more nighttime trips to the bathroom, leading to interrupted sleep.

When we choose an alcohol-free lifestyle, we're choosing to prioritize quality sleep. Over time, we may notice a significant improvement in our sleep patterns, leading to more energy during the day, better mood, and enhanced cognitive functioning. We're not just sleeping better; we're waking up to a world that seems a little brighter, a little more vivid, each and every morning.

3. Heightened Focus

Alcohol's impact on our cognitive abilities is well documented. This substance slows down the communication between our brain's neurons, leading to impaired thinking and poor judgment. Moreover, the after-effects of drinking, like hangovers, can leave us feeling foggy and unfocused the next day.

The science behind this is quite simple: alcohol affects our brain's prefrontal cortex, which is responsible for executive functions like decision-making, attention, and problem-solving. This means that even a single night of heavy drinking can lead to significant cognitive impairment.

When we choose to live alcohol-free, we're giving our brains the chance to operate at their full capacity. We might notice an increase in our concentration, memory for details, and ability to make quick, effective decisions. Moreover, without the brain fog associated with hangovers, we're more present and plugged into what’s happening around us all day long.

This heightened focus can lead to improvements in every sphere of our day-to-day functioning, from our work performance to our relationships. We're not just more efficient; we're more aware, more attuned to the world, and more capable of seizing the opportunities that come our way.

4. Stronger Immune System

Alcohol has a detrimental impact on our body's innate defense mechanism — the immune system. Regular drinking can weaken this crucial system, making us more susceptible to infections, diseases, and overall poor health.

Alcohol disrupts the immune pathways in complex ways, impairing the body's ability to defend against pathogens. It can harm our body's frontline defense, the white blood cells, reducing their ability to kill germs and increasing our vulnerability to illnesses.

Moreover, excessive alcohol consumption can lead to nutritional deficiencies, further compromising our immunity. Vitamins and minerals, crucial for a healthy immune system, may not be properly absorbed due to alcohol's effects within our digestive tract.

When we choose an alcohol-free lifestyle, we're choosing to bolster our body's natural defenses. Over time, our immune system can recover to its full capacity, becoming more effective at warding off illnesses. This means fewer sick days, more energy, and an overall stronger, healthier body.

5. Healthier Skin

Our skin is the largest organ in our body and one that's significantly affected by alcohol. Due to alcohol’s diuretic properties, when we drink, we lose more water than we take in. This can lead to dehydration, which can dry out our skin, making it look dull and lifeless.

Moreover, alcohol can cause inflammation throughout the body, leading to redness, puffiness, and breakouts on our skin. Excessive drinking also hampers the production of collagen, a protein essential for skin elasticity, leading to premature aging and wrinkles.

When we opt for an alcohol-free lifestyle, we give our skin the chance to stay supple and avoid early signs of aging. As our body readjusts, our skin can start to retain its natural moisture balance, reducing dryness and flakiness. Over time, we might notice our complexion becoming clearer, brighter, and more youthful.

Choosing to go alcohol-free is, in many ways, like choosing to provide the best care for our skin. It's a commitment to a healthier, radiant glow that reflects our inner health and well-being.

6. Better Relationships

Alcohol has a way of seeping into our social lives, often blurring the lines between healthy and unhealthy interactions. It can create a false sense of connection, mask our true feelings, and even be a catalyst for conflict.

Drinking can impair our judgment and lead to miscommunication. In some cases, it can make us act in ways we wouldn't normally. These actions can strain relationships, leading to tension and misunderstandings.

The beauty of an alcohol-free lifestyle is that it fosters genuine, meaningful connections. When we remove alcohol from social situations, we engage more authentically, listen more attentively, and express ourselves more honestly. This can lead to deeper relationships, built on understanding and mutual respect rather than on the superficial “bonds” that alcohol often promotes.

Embracing alcohol-free living doesn't mean losing our social life. Instead, it means redefining it — building more authentic relationships, fostering healthier connections, and truly being present with the people we care about.

7. Weight Management

Alcohol is often referred to as “empty calories” because it provides us with little to no nutritional benefits. A standard glass of wine or a pint of beer can contain as many calories as a slice of pizza. These calories can quickly add up, contributing to weight gain and making it challenging to maintain a healthy weight.

Furthermore, alcohol can interfere with our metabolism, impairing our body’s ability to burn fat efficiently. It can also increase our appetite and lead to poor food choices, further contributing to weight gain.

By choosing an alcohol-free lifestyle, it can be easier to maintain or reach a healthier weight since our metabolism is running more smoothly (and, of course, we’re consuming significantly fewer calories).

Going alcohol-free isn't a quick fix for weight loss — but it is a significant step towards creating a healthier relationship with our bodies. It's about nourishing ourselves in a way that feels good, both inside and out.

8. Reduced Cancer Risk

The link between alcohol and cancer is well-established in scientific research. Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer, the same category as tobacco and asbestos. It's associated with an increased risk of several types of cancer, including breast, mouth, throat, esophagus, and liver cancer.

‍Alcohol can damage our DNA, proteins, and lipids through a process called oxidative stress, leading to harmful mutations that can trigger cancer. It also hampers the absorption of essential nutrients like folate, which is crucial for cell repair and replication.

Choosing an alcohol-free lifestyle is, therefore, a powerful choice in cancer prevention. It allows our bodies to repair alcohol-induced damage and better absorb nutrients. It also reduces the risk of harmful mutations. It's not just a decision for today, but an investment in our long-term health and well-being.

9. Improved Heart Health

Alcohol, especially when consumed in excess, can take a significant toll on our heart health. It contributes to several heart-related problems, such as high blood pressure, heart disease, stroke, and arrhythmias.

Alcohol can disrupt the heart's rhythm, leading to conditions like atrial fibrillation, in which the heart beats irregularly and often, too fast. This increases the risk of stroke and heart failure. Also, alcohol contains calories that can lead to weight gain, a risk factor for heart disease.

Choosing an alcohol-free lifestyle can lead to substantial improvements in heart health. Reduced alcohol intake can lower blood pressure to healthier levels, reduce the chance of arrhythmia, and facilitate weight loss, thus minimizing the risk of heart disease. In essence, we're giving our hearts a better environment in which to function, reducing strain and promoting longevity.

10. Better Finances

Money spent on alcohol can accumulate significantly over time. It's not just the cost of a few drinks at the bar or the bottles of wine for home consumption — it’s also the potential health costs associated with excessive drinking.

When we choose an alcohol-free lifestyle, we're choosing to redirect our resources. The money saved from not buying alcohol can be put towards other enriching experiences or saved for future use. It could mean a much-awaited holiday, picking up a new hobby, or building a nest egg for financial security.

Choosing to go alcohol-free doesn't just benefit our health; it also adds to our wealth. It's about making a choice today that our future self will thank us for. It's about investing in a life that's not just longer, but richer in experiences and opportunities.

We've all experienced the thrill of a boozy evening: bright city lights, the sound of clinking glasses, laughter filling the room, and the feeling of camaraderie as we toast to the night. But then comes the dawn — the throbbing headache, the hazy memories, the regret. What if we told you there's a different path? One that's full of mornings without hangovers, evenings of meaningful conversations, and a life of unparalleled clarity.

Sounds too good to be true? We can assure you it’s not! In fact, millions of people just like you have successfully transformed their relationship with alcohol and reclaimed their health and vitality. If you’re looking for a little inspiration, we’ve got plenty for you in this blog post! Let's delve into the wonderful world of an alcohol-free lifestyle.

1. Improved Mental Health

It's no secret that alcohol has a complex relationship with our mental health. On the one hand, people often reach for a glass of wine or a bottle of beer as a way to unwind after a stressful day, seeking solace in the temporary relaxation it provides. However, the irony lies in the fact that alcohol, a depressant, can actually exacerbate feelings of stress, anxiety, and depression in the long run.

Scientific research supports this counterintuitive relationship. Alcohol alters our brain chemistry, disrupting the balance of neurotransmitters (like GABA, glutamate, dopamine, and serotonin), which regulate our mood and emotions. Over time, frequent alcohol use can lead to a dependence on these artificial boosts of happiness, trapping us in a vicious cycle. The more we drink to cope, the worse our mental health symptoms can become.

But here's the good news: choosing an alcohol-free lifestyle can break this cycle. When we remove alcohol from the equation, our brains can begin to restore their natural balance. This process might take time and patience, but the payoff is immense: less stress, more emotional stability, and a newfound resilience. We might find ourselves better equipped to handle problems, to navigate complex feelings, and to embrace the joys and challenges of everyday life with a clear mind and a steady heart.

2. Better Sleep

Many of us may indulge in a classic "nightcap" — a drink before bed to help us drift off into dreamland. However, while alcohol may initially promote sleepiness, it can severely disrupt our sleep patterns as the night progresses.

Scientifically speaking, alcohol inhibits our REM sleep — the stage of sleep associated with deep, restorative rest, memory consolidation, and learning. This disruption can leave us feeling groggy, unfocused, and fatigued the next day, even after a full night in bed.

Moreover, alcohol can lead to sleep conditions like sleep apnea and insomnia. Alcohol is also a diuretic, which means more nighttime trips to the bathroom, leading to interrupted sleep.

When we choose an alcohol-free lifestyle, we're choosing to prioritize quality sleep. Over time, we may notice a significant improvement in our sleep patterns, leading to more energy during the day, better mood, and enhanced cognitive functioning. We're not just sleeping better; we're waking up to a world that seems a little brighter, a little more vivid, each and every morning.

3. Heightened Focus

Alcohol's impact on our cognitive abilities is well documented. This substance slows down the communication between our brain's neurons, leading to impaired thinking and poor judgment. Moreover, the after-effects of drinking, like hangovers, can leave us feeling foggy and unfocused the next day.

The science behind this is quite simple: alcohol affects our brain's prefrontal cortex, which is responsible for executive functions like decision-making, attention, and problem-solving. This means that even a single night of heavy drinking can lead to significant cognitive impairment.

When we choose to live alcohol-free, we're giving our brains the chance to operate at their full capacity. We might notice an increase in our concentration, memory for details, and ability to make quick, effective decisions. Moreover, without the brain fog associated with hangovers, we're more present and plugged into what’s happening around us all day long.

This heightened focus can lead to improvements in every sphere of our day-to-day functioning, from our work performance to our relationships. We're not just more efficient; we're more aware, more attuned to the world, and more capable of seizing the opportunities that come our way.

4. Stronger Immune System

Alcohol has a detrimental impact on our body's innate defense mechanism — the immune system. Regular drinking can weaken this crucial system, making us more susceptible to infections, diseases, and overall poor health.

Alcohol disrupts the immune pathways in complex ways, impairing the body's ability to defend against pathogens. It can harm our body's frontline defense, the white blood cells, reducing their ability to kill germs and increasing our vulnerability to illnesses.

Moreover, excessive alcohol consumption can lead to nutritional deficiencies, further compromising our immunity. Vitamins and minerals, crucial for a healthy immune system, may not be properly absorbed due to alcohol's effects within our digestive tract.

When we choose an alcohol-free lifestyle, we're choosing to bolster our body's natural defenses. Over time, our immune system can recover to its full capacity, becoming more effective at warding off illnesses. This means fewer sick days, more energy, and an overall stronger, healthier body.

5. Healthier Skin

Our skin is the largest organ in our body and one that's significantly affected by alcohol. Due to alcohol’s diuretic properties, when we drink, we lose more water than we take in. This can lead to dehydration, which can dry out our skin, making it look dull and lifeless.

Moreover, alcohol can cause inflammation throughout the body, leading to redness, puffiness, and breakouts on our skin. Excessive drinking also hampers the production of collagen, a protein essential for skin elasticity, leading to premature aging and wrinkles.

When we opt for an alcohol-free lifestyle, we give our skin the chance to stay supple and avoid early signs of aging. As our body readjusts, our skin can start to retain its natural moisture balance, reducing dryness and flakiness. Over time, we might notice our complexion becoming clearer, brighter, and more youthful.

Choosing to go alcohol-free is, in many ways, like choosing to provide the best care for our skin. It's a commitment to a healthier, radiant glow that reflects our inner health and well-being.

6. Better Relationships

Alcohol has a way of seeping into our social lives, often blurring the lines between healthy and unhealthy interactions. It can create a false sense of connection, mask our true feelings, and even be a catalyst for conflict.

Drinking can impair our judgment and lead to miscommunication. In some cases, it can make us act in ways we wouldn't normally. These actions can strain relationships, leading to tension and misunderstandings.

The beauty of an alcohol-free lifestyle is that it fosters genuine, meaningful connections. When we remove alcohol from social situations, we engage more authentically, listen more attentively, and express ourselves more honestly. This can lead to deeper relationships, built on understanding and mutual respect rather than on the superficial “bonds” that alcohol often promotes.

Embracing alcohol-free living doesn't mean losing our social life. Instead, it means redefining it — building more authentic relationships, fostering healthier connections, and truly being present with the people we care about.

7. Weight Management

Alcohol is often referred to as “empty calories” because it provides us with little to no nutritional benefits. A standard glass of wine or a pint of beer can contain as many calories as a slice of pizza. These calories can quickly add up, contributing to weight gain and making it challenging to maintain a healthy weight.

Furthermore, alcohol can interfere with our metabolism, impairing our body’s ability to burn fat efficiently. It can also increase our appetite and lead to poor food choices, further contributing to weight gain.

By choosing an alcohol-free lifestyle, it can be easier to maintain or reach a healthier weight since our metabolism is running more smoothly (and, of course, we’re consuming significantly fewer calories).

Going alcohol-free isn't a quick fix for weight loss — but it is a significant step towards creating a healthier relationship with our bodies. It's about nourishing ourselves in a way that feels good, both inside and out.

8. Reduced Cancer Risk

The link between alcohol and cancer is well-established in scientific research. Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer, the same category as tobacco and asbestos. It's associated with an increased risk of several types of cancer, including breast, mouth, throat, esophagus, and liver cancer.

‍Alcohol can damage our DNA, proteins, and lipids through a process called oxidative stress, leading to harmful mutations that can trigger cancer. It also hampers the absorption of essential nutrients like folate, which is crucial for cell repair and replication.

Choosing an alcohol-free lifestyle is, therefore, a powerful choice in cancer prevention. It allows our bodies to repair alcohol-induced damage and better absorb nutrients. It also reduces the risk of harmful mutations. It's not just a decision for today, but an investment in our long-term health and well-being.

9. Improved Heart Health

Alcohol, especially when consumed in excess, can take a significant toll on our heart health. It contributes to several heart-related problems, such as high blood pressure, heart disease, stroke, and arrhythmias.

Alcohol can disrupt the heart's rhythm, leading to conditions like atrial fibrillation, in which the heart beats irregularly and often, too fast. This increases the risk of stroke and heart failure. Also, alcohol contains calories that can lead to weight gain, a risk factor for heart disease.

Choosing an alcohol-free lifestyle can lead to substantial improvements in heart health. Reduced alcohol intake can lower blood pressure to healthier levels, reduce the chance of arrhythmia, and facilitate weight loss, thus minimizing the risk of heart disease. In essence, we're giving our hearts a better environment in which to function, reducing strain and promoting longevity.

10. Better Finances

Money spent on alcohol can accumulate significantly over time. It's not just the cost of a few drinks at the bar or the bottles of wine for home consumption — it’s also the potential health costs associated with excessive drinking.

When we choose an alcohol-free lifestyle, we're choosing to redirect our resources. The money saved from not buying alcohol can be put towards other enriching experiences or saved for future use. It could mean a much-awaited holiday, picking up a new hobby, or building a nest egg for financial security.

Choosing to go alcohol-free doesn't just benefit our health; it also adds to our wealth. It's about making a choice today that our future self will thank us for. It's about investing in a life that's not just longer, but richer in experiences and opportunities.

How Can Reframe Help You Quit Drinking Alcohol?

Choosing to quit or limit alcohol consumption is a personal decision that comes with so many physical, mental, and emotional benefits. As the days, weeks, and months progress in your timeline after making this change, you’ll learn how to embrace this journey and enjoy the improvement in your overall well-being. Remember that it is crucial to listen to your body and seek professional support if necessary, especially if you are struggling with alcohol addiction.

The Reframe app is not a treatment method for Alcohol Use Disorder (AUD), so consult with a medical professional for a proper diagnosis and treatment plan if heavy drinking is causing a significant impact on your life. What Reframe can offer, however, is an opportunity to start cutting back on your alcohol intake with the goal of eliminating it altogether in the long run.

What do you get with a subscription to the Reframe app? We provide you with daily readings on the neuroscience of alcohol along with helpful activities like mindfulness exercises and journal prompts. You also gain access to a 24/7 Forum chat where you can connect with your peers from around the world. There are also daily Zoom check-in meetings where people just like you are sharing their stories for mutual encouragement and support.

If you want to take your learning to the next level, we also have a comprehensive suite of courses on dozens of wellness-related topics. Finally, you can track your drinks, emotions, mood, and appetite with our helpful tracking tools. 

The best part is that the Reframe app is free for 7 days, so there’s no risk to try it out! Download the Reframe app today and get started on your journey towards better living. We want you to discover life beyond drinking and start thriving again. We’ve helped millions of people drink less or stop drinking alcohol and we would love to help you do the same!

It's a familiar scene — you're out with friends having a fabulous time, and the drinks are flowing. But the consequences of indulging in alcohol can be undesirable: money lost, weight gained, and judgment impaired, just to name a few of the short-term effects of drinking. That’s not even considering the long-term effects like increased risk of at least seven types of cancer! It's no wonder that a growing number of people consider abstaining from alcohol to lead a healthier life. But what exactly happens when you stop drinking? Read on to explore the various stages of alcohol withdrawal and the general alcohol withdrawal timeline, and discover the unexpected benefits you may experience along your timeline.

The First 12 Hours — Acute Withdrawal

The alcohol withdrawal symptoms timeline starts within the first 12 hours after your last drink. Your body begins to process and eliminate alcohol from your system. As your blood alcohol concentration (BAC) decreases, you may start to experience withdrawal symptoms. These can include:

• Anxiety. As your body adjusts to the absence of alcohol, you may feel anxious or restless.
• Tremors. You might experience shaking or trembling, particularly in your hands.
• Sweating. Your body may try to regulate its temperature by producing more sweat.
• Nausea. As your digestive system processes the remaining alcohol, you may feel nauseous or even vomit.
• Headaches. Dehydration and changes in blood flow can cause headaches during the initial withdrawal period.
• Insomnia. Difficulty falling or staying asleep is common during the first few hours after stopping drinking.

It's essential to stay hydrated during this time, as dehydration can exacerbate these symptoms.

12-24 Hours: Initial Recovery

As you approach the 24-hour mark, your body continues to stabilize and it starts to recover from the effects of alcohol. During this time, you may notice the following changes:

• Improved hydration. As you drink more water and your body processes the remaining alcohol, your hydration levels will improve, helping to alleviate headaches and other withdrawal symptoms.
• Decreased inflammation. Alcohol can cause inflammation in the body, and as it leaves your system, you may notice a reduction in inflammation-related symptoms, such as joint pain or skin redness.
• Improved digestion. Your digestive system will start to recover from the effects of alcohol, leading to a decrease in nausea and a potential improvement in appetite.
• Increased energy levels. As your body begins to recover, you may start to feel more energetic and less fatigued.
• Mood stabilization. As your brain chemistry adjusts to the absence of alcohol, you may experience improvements in mood and a decrease in anxiety levels.

It's important to note that the severity and duration of withdrawal symptoms can vary depending on factors such as the amount and frequency of alcohol consumption, individual body chemistry, and overall health.

48-72 Hours: Deeper Detox

Between 48 and 72 hours after your last drink, your body continues to detoxify and if you have been continuing to have withdrawal symptoms, they may peak during this period. You may experience intense cravings for alcohol, mood swings, and difficulty concentrating.

In some cases, individuals who have been heavily dependent on alcohol may experience severe withdrawal symptoms known as delirium tremens (DTs). Delirium tremens typically occurs within 48 to 72 hours after the last drink but can appear up to 10 days after stopping alcohol consumption. Symptoms of DTs include severe confusion, hallucinations, fever, seizures, and agitation. This condition can be life-threatening and requires immediate medical attention. It is crucial to consult with a healthcare professional when deciding to quit drinking, especially for those with a history of heavy alcohol use, to ensure a safe and monitored withdrawal process.

On the positive side, your body is working hard to repair itself. Your liver function begins to improve, and your blood sugar levels start to stabilize. Your sleep patterns may also start to return to normal, allowing you to feel more rested and alert during the day.

4-6 Days: Stabilization

By days 4 to 6 after quitting alcohol, most of the major physical withdrawal symptoms of the early alcohol withdrawal stages should start to subside. Your cravings for alcohol may still be present, but they should be less intense. Your mood should begin to stabilize, and your anxiety levels may decrease.

During this time, your body continues to repair itself. Your liver function should continue to improve, and your immune system may start to strengthen. This can help your body fight off infections and illnesses more effectively.

Additionally, your brain begins to recover from the effects of alcohol. Your cognitive function, memory, and concentration should start to improve. You may also notice an increase in your energy levels and a decrease in fatigue.

One Week In: Improved Sleep and Energy Levels

Alcohol consumption often affects the quality of our sleep. While it may have been helping us to fall asleep, it basically wrecked the quality of our rest after we lost consciousness. After a week of not drinking, you will probably notice that your sleep pattern is beginning to normalize. This improved sleep — both in terms of quality and duration — will have a domino effect on other areas of your life. As your body undergoes restorative processes during sleep, you will start to feel more energized throughout the day. Better energy levels result in increased productivity and an overall sense of well-being.

Two Weeks In: Decreased Sugar Cravings and Weight Loss

Alcoholic beverages are notorious for being high in calories and sugar content. Chances are, when you consume alcohol, you are also prone to binging on unhealthy snacks. In removing alcohol from your diet, you can save yourself so many empty calories and you can also curb unhealthy food cravings. Two weeks after quitting alcohol, many people start to notice a decrease in sugar cravings and some even start experiencing weight loss. Additionally, the liver starts to process carbohydrates more effectively, helping lower blood sugar levels and reducing the risk of developing type 2 diabetes.

One Month In: Improved Liver Health and Reduced Health Risks

After quitting alcohol for a month, one of the most striking benefits is the healing that occurs within the liver. The liver is responsible for metabolizing alcohol, and heavy drinking can result in fatty liver, inflammation, or worse — potentially cirrhosis, which is scarring of the liver tissue, or even liver cancer. A month's break from alcohol allows the liver to start repairing itself, thereby improving liver enzyme levels and reducing inflammation.

During the one-month mark, you will also notice a significant decrease in various health risks associated with alcohol consumption. For example, the risk of developing cancer, heart disease, and liver disease reduces as the body starts to heal itself.

Three Months In: Healthier Skin and Strengthened Immune System

As you continue your journey of abstinence, your skin's appearance will improve. This is due to several factors: your body rehydrates, there's better blood circulation, and alcohol no longer hinders nutrient absorption. Given time and patience, you may be pleasantly surprised at your newfound radiant complexion.

A robust immune system is critical for fighting infections and staying healthy. Chronic alcohol use has been known to weaken the immune system, making you susceptible to illnesses. After three months of not drinking, your immune system starts to strengthen as the impact of alcohol on white blood cells diminishes.

Six Months In: Mental Health Improvements

Quitting alcohol has profound effects on your mental health, too. After six months without alcohol, many people report an increase in clarity, focus, and memory function. Moreover, studies have shown that continuous alcohol consumption may increase the risk of anxiety and depression. As you take control of your alcohol intake and refrain from drinking, mood improvements and stress management become more manageable, leading to better overall mental health.

One Year In: Reduced Inflammation and Healthier Heart

Inflammation in the body can cause various health issues, including chronic pain, autoimmune diseases, and even some cancers. After a year of not drinking, the body's inflammation markers significantly reduce, helping bolster your overall health.

Lastly, a healthier heart is something to celebrate one year into your alcohol-free journey. Drinking alcohol excessively can increase blood pressure, weaken heart muscles, and increase the risk of heart diseases. A year without alcohol does wonders in reducing these risks, providing a healthier you for years to come.

Additional Impacts in the Year: Relationships and Finances

When you stop drinking, it’s not just about the benefits for you — your relationships can also get a much-needed boost from the fresh attention and energy you can start investing in them again. Whether it’s reconnecting with a loved one like a spouse or significant other, spending more quality time with your kids, or reestablishing meaningful contact with friends and family, quitting drinking can have some great benefits for our relationships.

If you find yourself struggling with relationships after you stop drinking, then you may want to seek out the support of a professional counselor or therapist. They can help you figure out how to handle the personal and relational issues that you’re experiencing. We know this can be a scary step, but the benefits can really outweigh the initial discomfort of reaching out!

As you consider quitting alcohol, we also encourage you to think about all the money you’ve spent on alcohol in the past week, month, and year. It’s probably a lot more than you realize, or than you want to admit. You’re not alone in this! The good news is that you’ll start saving money as soon as you stop drinking. 

Not only will you have more money, but you’ll also have a lot more time to spend on the things that you love doing. This newfound free time can be disorienting for some people after they quit drinking because they might actually feel bored, and this can be challenging if cravings come back. Take some time now to think about and write down what you’ll use your extra money and time for when you stop drinking, and this will help set you up for success later.

Your body, mind, relationships, and bank account all stand to gain so much by quitting alcohol, so we commend you for thinking about taking this important step!

It's a familiar scene — you're out with friends having a fabulous time, and the drinks are flowing. But the consequences of indulging in alcohol can be undesirable: money lost, weight gained, and judgment impaired, just to name a few of the short-term effects of drinking. That’s not even considering the long-term effects like increased risk of at least seven types of cancer! It's no wonder that a growing number of people consider abstaining from alcohol to lead a healthier life. But what exactly happens when you stop drinking? Read on to explore the various stages of alcohol withdrawal and the general alcohol withdrawal timeline, and discover the unexpected benefits you may experience along your timeline.

The First 12 Hours — Acute Withdrawal

The alcohol withdrawal symptoms timeline starts within the first 12 hours after your last drink. Your body begins to process and eliminate alcohol from your system. As your blood alcohol concentration (BAC) decreases, you may start to experience withdrawal symptoms. These can include:

• Anxiety. As your body adjusts to the absence of alcohol, you may feel anxious or restless.
• Tremors. You might experience shaking or trembling, particularly in your hands.
• Sweating. Your body may try to regulate its temperature by producing more sweat.
• Nausea. As your digestive system processes the remaining alcohol, you may feel nauseous or even vomit.
• Headaches. Dehydration and changes in blood flow can cause headaches during the initial withdrawal period.
• Insomnia. Difficulty falling or staying asleep is common during the first few hours after stopping drinking.

It's essential to stay hydrated during this time, as dehydration can exacerbate these symptoms.

12-24 Hours: Initial Recovery

As you approach the 24-hour mark, your body continues to stabilize and it starts to recover from the effects of alcohol. During this time, you may notice the following changes:

• Improved hydration. As you drink more water and your body processes the remaining alcohol, your hydration levels will improve, helping to alleviate headaches and other withdrawal symptoms.
• Decreased inflammation. Alcohol can cause inflammation in the body, and as it leaves your system, you may notice a reduction in inflammation-related symptoms, such as joint pain or skin redness.
• Improved digestion. Your digestive system will start to recover from the effects of alcohol, leading to a decrease in nausea and a potential improvement in appetite.
• Increased energy levels. As your body begins to recover, you may start to feel more energetic and less fatigued.
• Mood stabilization. As your brain chemistry adjusts to the absence of alcohol, you may experience improvements in mood and a decrease in anxiety levels.

It's important to note that the severity and duration of withdrawal symptoms can vary depending on factors such as the amount and frequency of alcohol consumption, individual body chemistry, and overall health.

48-72 Hours: Deeper Detox

Between 48 and 72 hours after your last drink, your body continues to detoxify and if you have been continuing to have withdrawal symptoms, they may peak during this period. You may experience intense cravings for alcohol, mood swings, and difficulty concentrating.

In some cases, individuals who have been heavily dependent on alcohol may experience severe withdrawal symptoms known as delirium tremens (DTs). Delirium tremens typically occurs within 48 to 72 hours after the last drink but can appear up to 10 days after stopping alcohol consumption. Symptoms of DTs include severe confusion, hallucinations, fever, seizures, and agitation. This condition can be life-threatening and requires immediate medical attention. It is crucial to consult with a healthcare professional when deciding to quit drinking, especially for those with a history of heavy alcohol use, to ensure a safe and monitored withdrawal process.

On the positive side, your body is working hard to repair itself. Your liver function begins to improve, and your blood sugar levels start to stabilize. Your sleep patterns may also start to return to normal, allowing you to feel more rested and alert during the day.

4-6 Days: Stabilization

By days 4 to 6 after quitting alcohol, most of the major physical withdrawal symptoms of the early alcohol withdrawal stages should start to subside. Your cravings for alcohol may still be present, but they should be less intense. Your mood should begin to stabilize, and your anxiety levels may decrease.

During this time, your body continues to repair itself. Your liver function should continue to improve, and your immune system may start to strengthen. This can help your body fight off infections and illnesses more effectively.

Additionally, your brain begins to recover from the effects of alcohol. Your cognitive function, memory, and concentration should start to improve. You may also notice an increase in your energy levels and a decrease in fatigue.

One Week In: Improved Sleep and Energy Levels

Alcohol consumption often affects the quality of our sleep. While it may have been helping us to fall asleep, it basically wrecked the quality of our rest after we lost consciousness. After a week of not drinking, you will probably notice that your sleep pattern is beginning to normalize. This improved sleep — both in terms of quality and duration — will have a domino effect on other areas of your life. As your body undergoes restorative processes during sleep, you will start to feel more energized throughout the day. Better energy levels result in increased productivity and an overall sense of well-being.

Two Weeks In: Decreased Sugar Cravings and Weight Loss

Alcoholic beverages are notorious for being high in calories and sugar content. Chances are, when you consume alcohol, you are also prone to binging on unhealthy snacks. In removing alcohol from your diet, you can save yourself so many empty calories and you can also curb unhealthy food cravings. Two weeks after quitting alcohol, many people start to notice a decrease in sugar cravings and some even start experiencing weight loss. Additionally, the liver starts to process carbohydrates more effectively, helping lower blood sugar levels and reducing the risk of developing type 2 diabetes.

One Month In: Improved Liver Health and Reduced Health Risks

After quitting alcohol for a month, one of the most striking benefits is the healing that occurs within the liver. The liver is responsible for metabolizing alcohol, and heavy drinking can result in fatty liver, inflammation, or worse — potentially cirrhosis, which is scarring of the liver tissue, or even liver cancer. A month's break from alcohol allows the liver to start repairing itself, thereby improving liver enzyme levels and reducing inflammation.

During the one-month mark, you will also notice a significant decrease in various health risks associated with alcohol consumption. For example, the risk of developing cancer, heart disease, and liver disease reduces as the body starts to heal itself.

Three Months In: Healthier Skin and Strengthened Immune System

As you continue your journey of abstinence, your skin's appearance will improve. This is due to several factors: your body rehydrates, there's better blood circulation, and alcohol no longer hinders nutrient absorption. Given time and patience, you may be pleasantly surprised at your newfound radiant complexion.

A robust immune system is critical for fighting infections and staying healthy. Chronic alcohol use has been known to weaken the immune system, making you susceptible to illnesses. After three months of not drinking, your immune system starts to strengthen as the impact of alcohol on white blood cells diminishes.

Six Months In: Mental Health Improvements

Quitting alcohol has profound effects on your mental health, too. After six months without alcohol, many people report an increase in clarity, focus, and memory function. Moreover, studies have shown that continuous alcohol consumption may increase the risk of anxiety and depression. As you take control of your alcohol intake and refrain from drinking, mood improvements and stress management become more manageable, leading to better overall mental health.

One Year In: Reduced Inflammation and Healthier Heart

Inflammation in the body can cause various health issues, including chronic pain, autoimmune diseases, and even some cancers. After a year of not drinking, the body's inflammation markers significantly reduce, helping bolster your overall health.

Lastly, a healthier heart is something to celebrate one year into your alcohol-free journey. Drinking alcohol excessively can increase blood pressure, weaken heart muscles, and increase the risk of heart diseases. A year without alcohol does wonders in reducing these risks, providing a healthier you for years to come.

Additional Impacts in the Year: Relationships and Finances

When you stop drinking, it’s not just about the benefits for you — your relationships can also get a much-needed boost from the fresh attention and energy you can start investing in them again. Whether it’s reconnecting with a loved one like a spouse or significant other, spending more quality time with your kids, or reestablishing meaningful contact with friends and family, quitting drinking can have some great benefits for our relationships.

If you find yourself struggling with relationships after you stop drinking, then you may want to seek out the support of a professional counselor or therapist. They can help you figure out how to handle the personal and relational issues that you’re experiencing. We know this can be a scary step, but the benefits can really outweigh the initial discomfort of reaching out!

As you consider quitting alcohol, we also encourage you to think about all the money you’ve spent on alcohol in the past week, month, and year. It’s probably a lot more than you realize, or than you want to admit. You’re not alone in this! The good news is that you’ll start saving money as soon as you stop drinking. 

Not only will you have more money, but you’ll also have a lot more time to spend on the things that you love doing. This newfound free time can be disorienting for some people after they quit drinking because they might actually feel bored, and this can be challenging if cravings come back. Take some time now to think about and write down what you’ll use your extra money and time for when you stop drinking, and this will help set you up for success later.

Your body, mind, relationships, and bank account all stand to gain so much by quitting alcohol, so we commend you for thinking about taking this important step!

Ready To Leave Alcohol Behind and Watch the Weight Drop? Reframe Is Here To Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

You've marked your calendar, taken a deep breath, and decided to quit or cut back on alcohol. It's a brave step forward, and your body is already cheering you on from the inside out. Among the many questions circling your mind, one stands out: will I lose weight if I stop drinking?

The short answer is that it’s very likely — losing weight after quitting alcohol is one of the perks. What happens to your body when you stop drinking alcohol is nothing short of amazing, and alcohol often goes unremembered when we think about weight management. But while kicking it to the curb can definitely help you on your weight loss journey, there’s more to it. You might be wondering, how soon will I lose weight after quitting alcohol? How long will it take for hormones to balance after quitting alcohol? What is the connection between alcohol and water retention? And how much weight can you lose by not drinking alcohol? Let's find out!

Why Alcohol Packs on the Pounds

First, let’s explore the three main reasons alcohol contributes to weight gain:

1. The Caloric Content Breakdown: Know Your Drinks!

Ever heard of the term "empty calories"? Alcohol is the textbook definition. It doesn’t offer nutritional benefits, but it sure does contribute to our daily calorie count. And while we're at it, let's not forget the mixers — those sneaky add-ins pile up quickly!

• Wine facts. A standard glass of wine (5 oz) can have around 125 calories. Whether it's red or white, those little sips throughout an evening can accumulate. Think about it: two glasses during dinner, and you're looking at 250 calories — the equivalent of a Dove ice cream bar!
• Beer basics. Beer, often referred to as "liquid bread," is another diet saboteur. A standard 12 oz can packs about 154 calories, and if you're reaching for a third can while watching a game, you've just downed the caloric equivalent of a slice of pizza!
• Sneaky spirits. Spirits can be a bit tricky. A shot (1.5 oz) of vodka or whiskey contains roughly 100 calories. Seems minimal, right? But remember, when we pair them with mixers like sodas or sugary juices, the calorie count skyrockets.
• Messy mixers. Let's consider a popular choice — gin and tonic. While gin has about 97 calories per shot, tonic water adds around 83 calories for a typical 8 oz serving. That's nearly 180 calories in a single drink! And let's not even get started on those creamy, dreamy cocktails — they're a dessert in a glass!

2. Appetite Amplifier: Those Notorious Munchies

Ever had that sudden craving for midnight snacks post your vino or cocktail hours? It's not just you — there's science behind it!

Alcohol can also stimulate appetite, making you reach for that extra slice of pizza or those deliciously crispy fries you promised yourself you'd resist. Here’s how:

• Messing with brain signals. Alcohol stimulates certain chemicals in the brain that make us feel hungrier than usual. Specifically, alcohol can influence ghrelin — the hunger hormone that tells our brain, "Hey, time to eat!" After a few drinks, that cheese platter or those late-night nachos start seeming irresistibly delicious.
• Disrupting the satiety signal. Just as alcohol boosts our hunger signals, it also dulls the signals that tell us we're full. Leptin, our satiety hormone, gets sidelined, making it easy to overeat without realizing it.
• The next day nibble. It's not just about the immediate aftermath! Some people feel exceptionally hungry the day after drinking. This can be the body's way of trying to recover and restore energy levels.

"Why Do I Crave Junk?"

Ever wondered why it's not a salad you’re craving but something greasy or cheesy? Alcohol lowers our inhibitions and impairs our judgment, making us more likely to give in to less-healthy cravings. Plus, fatty foods might momentarily feel like they're absorbing or countering the alcohol (even though they're not truly helping in the ways we think they are).

3. Metabolic Maze: How Alcohol Cuts in Line

What’s happening inside when you're sipping on that cocktail or glass of wine? Here’s the scoop:

• Energy source swap. Typically, our bodies use carbs and fats as primary sources of energy. But when alcohol is around, it steals the show: our body treats alcohol as a toxin and prioritizes metabolizing it over other nutrients. So those carbs and fats we've consumed? They may just hang around a bit longer than we'd like and get stored as fat.
• Liver's extra load. Our liver processes and detoxifies what we ingest. But inundate it with alcohol, and the liver processes the booze, possibly leading to fat storage and build-up over time.
• Slowed caloric burn. Some research suggests that regular alcohol consumption might slow the rate at which your body burns calories. So even if you're dancing the night away, your body might not be torching those calories as efficiently as you'd think!

So, When Will the Weight Drop?

The timeline can vary. Expecting rapid weight loss after quitting alcohol is probably unrealistic, but with patience you’re likely to see results soon enough! Here's a general idea:

The First Week: Unwrapping the Early Benefits

Embarking on our alcohol-free journey can be both exhilarating and anxiety-provoking. As days unfold and we progress through that very first week, our body starts its behind-the-scenes magic. Let's delve into what we might expect during this initial phase when it comes to weight loss:

• Bye-bye bloat. Bloating is one of the causes of temporary weight gain after drinking alcohol, and a reduction in booze will likely help your belly “deflate.” Alcohol can cause water retention, especially around the abdomen. As you cut back, your body begins to release this extra water. So if you feel that your jeans are a tad more comfortable or that your reflection looks a bit less puffy, you're not imagining things — it's your body giving you a thumbs up! (If you’re wondering how to get rid of water retention after drinking alcohol faster, one of the best things to do is keep yourself well-hydrated — it might feel counterintuitive, but it works!)
• Sleep deep. Alcohol can make us drowsy, but it often disrupts the quality of our sleep. Within just a few days of cutting back, many people notice they fall asleep more quickly and wake up feeling more refreshed. This quality sleep feels great — and it can also play a role in weight management. When we’re well-rested, we’re less likely to reach for high-calorie, sugary pick-me-ups the next day.
• Energy elevation. Without alcohol’s sedative effects, you might find a surge in your energy levels. This boost can naturally lead you to be more active. You may find yourself taking a brisk walk in the park, having an impromptu dance session in your living room, or even just feeling less lethargic throughout the day. (No after-lunch energy dip? Sounds great!)
• Mood and mental clarity. Though this isn't directly related to weight, it's worth mentioning. As your body adjusts, you might experience a brighter mood and clearer thinking. Without drinking’s foggy aftermath, you might feel sharper, more vibrant, and ready to hit the gym!

Remember, everyone's body is unique, and reactions can differ. While these are general observations many experience in the first week, listen to your own body and its signals. Whether you're taking small steps or big leaps, each day is a stride toward better well-being. Keep going, and cherish every victory, no matter how small!

After One Month: A Milestone of Marvels

Congratulations on reaching the one-month mark! That’s no small feat. As the days accumulate into weeks and you hit that 30-day milestone, your body continues its transformative journey. Curious about the changes brewing within? Let's dive into the wonders of a month sans alcohol.

Ongoing Benefits: The Gift That Keeps on Giving

Hitting longer milestones in your alcohol-free journey is truly a gift that keeps on giving. As days turn into weeks and weeks into months, the benefits compound. Here’s what you might find as you unwrap the ongoing benefits of your commitment:

• Sustained weight management. With alcohol out of the picture, you might find it easier to maintain your desired weight. Your metabolic processes are more consistent, and those previously alcohol-induced munchies might no longer ambush your diet. The cumulative effect of all the positive changes can lead to more sustainable weight management practices.
• Muscle matters. Without the interference of alcohol, your muscle recovery post-workouts could improve. Over time, this means better strength, endurance, and muscle tone. Whether you’re lifting weights or just carrying the groceries, you might feel stronger and more resilient.
• Digestive delight. Your digestive system is a complex machine that prefers stability. Remove the wrench of alcohol, and over time, you might experience less bloating, more regular bowel movements, and better nutrient absorption.
• Stronger immune system. Alcohol can suppress the immune system. With prolonged abstinence, your body's defenses can become more robust, potentially leading to fewer illnesses and better overall health.
• Emotional equilibrium. Without the mood swings induced by alcohol, you might find a more consistent emotional landscape. A steadier mood can lead to improved relationships, better decision-making around food choices, and an enhanced quality of life.
• Pocketbook perks. While not a physical or mental benefit, the financial changes are worth mentioning. The savings from not purchasing alcohol can add up over time, offering you the chance to invest in other wellness endeavors or experiences.

As you stay alcohol-free, the long-term benefits compound. Reduced calorie intake, better sleep, more energy for physical activity, and a more efficiently working metabolism can all contribute to weight loss over time!

Factors Influencing Weight Loss

Everyone's body is different, so your individual results can vary based on these factors:

• Daily calorie intake. If you substitute sugary drinks for alcohol, you might not see weight loss. Opt for sparkling water with a splash of juice for flavor, not a soda.
• Activity level. Engaging in regular physical activity can help boost weight loss.
• Metabolism. Age, genetics, and other factors influence how quickly or slowly you shed weight.

7 Action Steps To Support Weight Loss After Quitting Alcohol

Finally, here are seven tips to help kickstart your weight loss journey post-booze!

• Stay hydrated. Drink plenty of water. It not only helps with detoxification, but it also keeps you full, reducing the chance of overeating.
• Sleep well. Aim for 7-9 hours of sleep. Proper rest can regulate hormones that manage appetite and weight.
• Plan your meals. Prepare balanced meals with lean proteins, whole grains, and plenty of veggies. This can help prevent impulsive, unhealthy eating choices.
• Stay active. Find an exercise you love. It could be walking, swimming, dancing, or even gardening. Just move!
• Mindful eating. Pay attention to what you eat. Savor each bite, and you might find yourself eating less but enjoying more.
• Limit sugary drinks. Just because it's not alcohol doesn't mean it's calorie-free. Watch out for sodas, sweetened teas, and fancy coffees. If a drink tastes like a delicious dessert, you should probably save it for special occasions.
• Stay accountable. Share your goal with a friend or join a support group. Celebrate your small victories together.

Your Journey to Better Health

Quitting or cutting back on alcohol is a commendable step toward improved health and well-being. Weight loss can be an added bonus, among other health benefits. Be patient with yourself, stay consistent, and remember that every body is different. You're already on a fantastic journey — keep going! 

You've marked your calendar, taken a deep breath, and decided to quit or cut back on alcohol. It's a brave step forward, and your body is already cheering you on from the inside out. Among the many questions circling your mind, one stands out: will I lose weight if I stop drinking?

The short answer is that it’s very likely — losing weight after quitting alcohol is one of the perks. What happens to your body when you stop drinking alcohol is nothing short of amazing, and alcohol often goes unremembered when we think about weight management. But while kicking it to the curb can definitely help you on your weight loss journey, there’s more to it. You might be wondering, how soon will I lose weight after quitting alcohol? How long will it take for hormones to balance after quitting alcohol? What is the connection between alcohol and water retention? And how much weight can you lose by not drinking alcohol? Let's find out!

Why Alcohol Packs on the Pounds

First, let’s explore the three main reasons alcohol contributes to weight gain:

1. The Caloric Content Breakdown: Know Your Drinks!

Ever heard of the term "empty calories"? Alcohol is the textbook definition. It doesn’t offer nutritional benefits, but it sure does contribute to our daily calorie count. And while we're at it, let's not forget the mixers — those sneaky add-ins pile up quickly!

• Wine facts. A standard glass of wine (5 oz) can have around 125 calories. Whether it's red or white, those little sips throughout an evening can accumulate. Think about it: two glasses during dinner, and you're looking at 250 calories — the equivalent of a Dove ice cream bar!
• Beer basics. Beer, often referred to as "liquid bread," is another diet saboteur. A standard 12 oz can packs about 154 calories, and if you're reaching for a third can while watching a game, you've just downed the caloric equivalent of a slice of pizza!
• Sneaky spirits. Spirits can be a bit tricky. A shot (1.5 oz) of vodka or whiskey contains roughly 100 calories. Seems minimal, right? But remember, when we pair them with mixers like sodas or sugary juices, the calorie count skyrockets.
• Messy mixers. Let's consider a popular choice — gin and tonic. While gin has about 97 calories per shot, tonic water adds around 83 calories for a typical 8 oz serving. That's nearly 180 calories in a single drink! And let's not even get started on those creamy, dreamy cocktails — they're a dessert in a glass!

2. Appetite Amplifier: Those Notorious Munchies

Ever had that sudden craving for midnight snacks post your vino or cocktail hours? It's not just you — there's science behind it!

Alcohol can also stimulate appetite, making you reach for that extra slice of pizza or those deliciously crispy fries you promised yourself you'd resist. Here’s how:

• Messing with brain signals. Alcohol stimulates certain chemicals in the brain that make us feel hungrier than usual. Specifically, alcohol can influence ghrelin — the hunger hormone that tells our brain, "Hey, time to eat!" After a few drinks, that cheese platter or those late-night nachos start seeming irresistibly delicious.
• Disrupting the satiety signal. Just as alcohol boosts our hunger signals, it also dulls the signals that tell us we're full. Leptin, our satiety hormone, gets sidelined, making it easy to overeat without realizing it.
• The next day nibble. It's not just about the immediate aftermath! Some people feel exceptionally hungry the day after drinking. This can be the body's way of trying to recover and restore energy levels.

"Why Do I Crave Junk?"

Ever wondered why it's not a salad you’re craving but something greasy or cheesy? Alcohol lowers our inhibitions and impairs our judgment, making us more likely to give in to less-healthy cravings. Plus, fatty foods might momentarily feel like they're absorbing or countering the alcohol (even though they're not truly helping in the ways we think they are).

3. Metabolic Maze: How Alcohol Cuts in Line

What’s happening inside when you're sipping on that cocktail or glass of wine? Here’s the scoop:

• Energy source swap. Typically, our bodies use carbs and fats as primary sources of energy. But when alcohol is around, it steals the show: our body treats alcohol as a toxin and prioritizes metabolizing it over other nutrients. So those carbs and fats we've consumed? They may just hang around a bit longer than we'd like and get stored as fat.
• Liver's extra load. Our liver processes and detoxifies what we ingest. But inundate it with alcohol, and the liver processes the booze, possibly leading to fat storage and build-up over time.
• Slowed caloric burn. Some research suggests that regular alcohol consumption might slow the rate at which your body burns calories. So even if you're dancing the night away, your body might not be torching those calories as efficiently as you'd think!

So, When Will the Weight Drop?

The timeline can vary. Expecting rapid weight loss after quitting alcohol is probably unrealistic, but with patience you’re likely to see results soon enough! Here's a general idea:

The First Week: Unwrapping the Early Benefits

Embarking on our alcohol-free journey can be both exhilarating and anxiety-provoking. As days unfold and we progress through that very first week, our body starts its behind-the-scenes magic. Let's delve into what we might expect during this initial phase when it comes to weight loss:

• Bye-bye bloat. Bloating is one of the causes of temporary weight gain after drinking alcohol, and a reduction in booze will likely help your belly “deflate.” Alcohol can cause water retention, especially around the abdomen. As you cut back, your body begins to release this extra water. So if you feel that your jeans are a tad more comfortable or that your reflection looks a bit less puffy, you're not imagining things — it's your body giving you a thumbs up! (If you’re wondering how to get rid of water retention after drinking alcohol faster, one of the best things to do is keep yourself well-hydrated — it might feel counterintuitive, but it works!)
• Sleep deep. Alcohol can make us drowsy, but it often disrupts the quality of our sleep. Within just a few days of cutting back, many people notice they fall asleep more quickly and wake up feeling more refreshed. This quality sleep feels great — and it can also play a role in weight management. When we’re well-rested, we’re less likely to reach for high-calorie, sugary pick-me-ups the next day.
• Energy elevation. Without alcohol’s sedative effects, you might find a surge in your energy levels. This boost can naturally lead you to be more active. You may find yourself taking a brisk walk in the park, having an impromptu dance session in your living room, or even just feeling less lethargic throughout the day. (No after-lunch energy dip? Sounds great!)
• Mood and mental clarity. Though this isn't directly related to weight, it's worth mentioning. As your body adjusts, you might experience a brighter mood and clearer thinking. Without drinking’s foggy aftermath, you might feel sharper, more vibrant, and ready to hit the gym!

Remember, everyone's body is unique, and reactions can differ. While these are general observations many experience in the first week, listen to your own body and its signals. Whether you're taking small steps or big leaps, each day is a stride toward better well-being. Keep going, and cherish every victory, no matter how small!

After One Month: A Milestone of Marvels

Congratulations on reaching the one-month mark! That’s no small feat. As the days accumulate into weeks and you hit that 30-day milestone, your body continues its transformative journey. Curious about the changes brewing within? Let's dive into the wonders of a month sans alcohol.

Ongoing Benefits: The Gift That Keeps on Giving

Hitting longer milestones in your alcohol-free journey is truly a gift that keeps on giving. As days turn into weeks and weeks into months, the benefits compound. Here’s what you might find as you unwrap the ongoing benefits of your commitment:

• Sustained weight management. With alcohol out of the picture, you might find it easier to maintain your desired weight. Your metabolic processes are more consistent, and those previously alcohol-induced munchies might no longer ambush your diet. The cumulative effect of all the positive changes can lead to more sustainable weight management practices.
• Muscle matters. Without the interference of alcohol, your muscle recovery post-workouts could improve. Over time, this means better strength, endurance, and muscle tone. Whether you’re lifting weights or just carrying the groceries, you might feel stronger and more resilient.
• Digestive delight. Your digestive system is a complex machine that prefers stability. Remove the wrench of alcohol, and over time, you might experience less bloating, more regular bowel movements, and better nutrient absorption.
• Stronger immune system. Alcohol can suppress the immune system. With prolonged abstinence, your body's defenses can become more robust, potentially leading to fewer illnesses and better overall health.
• Emotional equilibrium. Without the mood swings induced by alcohol, you might find a more consistent emotional landscape. A steadier mood can lead to improved relationships, better decision-making around food choices, and an enhanced quality of life.
• Pocketbook perks. While not a physical or mental benefit, the financial changes are worth mentioning. The savings from not purchasing alcohol can add up over time, offering you the chance to invest in other wellness endeavors or experiences.

As you stay alcohol-free, the long-term benefits compound. Reduced calorie intake, better sleep, more energy for physical activity, and a more efficiently working metabolism can all contribute to weight loss over time!

Factors Influencing Weight Loss

Everyone's body is different, so your individual results can vary based on these factors:

• Daily calorie intake. If you substitute sugary drinks for alcohol, you might not see weight loss. Opt for sparkling water with a splash of juice for flavor, not a soda.
• Activity level. Engaging in regular physical activity can help boost weight loss.
• Metabolism. Age, genetics, and other factors influence how quickly or slowly you shed weight.

7 Action Steps To Support Weight Loss After Quitting Alcohol

Finally, here are seven tips to help kickstart your weight loss journey post-booze!

• Stay hydrated. Drink plenty of water. It not only helps with detoxification, but it also keeps you full, reducing the chance of overeating.
• Sleep well. Aim for 7-9 hours of sleep. Proper rest can regulate hormones that manage appetite and weight.
• Plan your meals. Prepare balanced meals with lean proteins, whole grains, and plenty of veggies. This can help prevent impulsive, unhealthy eating choices.
• Stay active. Find an exercise you love. It could be walking, swimming, dancing, or even gardening. Just move!
• Mindful eating. Pay attention to what you eat. Savor each bite, and you might find yourself eating less but enjoying more.
• Limit sugary drinks. Just because it's not alcohol doesn't mean it's calorie-free. Watch out for sodas, sweetened teas, and fancy coffees. If a drink tastes like a delicious dessert, you should probably save it for special occasions.
• Stay accountable. Share your goal with a friend or join a support group. Celebrate your small victories together.

Your Journey to Better Health

Quitting or cutting back on alcohol is a commendable step toward improved health and well-being. Weight loss can be an added bonus, among other health benefits. Be patient with yourself, stay consistent, and remember that every body is different. You're already on a fantastic journey — keep going! 

Starting Sobriety? Reframe Can Support You!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!

Sobriety is often portrayed as sunshine and rainbows — a life where everything is suddenly great. While it’s true that a sober life comes with an abundance of positive changes, there are plenty of challenges that don’t often get discussed. Many sober people ask, “Why do I hate being sober?” When we don’t hear other perspectives, we may begin to think there is something wrong with us.

If you feel this way, you’re not alone! It can feel isolating or even shameful when thoughts like these arise, but they’re more common than you may think. Today we’ll dive into the neuroscience behind alcohol and how it can provoke these negative feelings. Thankfully, there are many ways to move forward and thrive in a sober life!

What Does Sobriety Mean?

Sobriety means something different to everyone. Some people define it as abstaining from all mind-altering substances (including psychiatric medications), while others introduce different degrees of nuance. The definition of sobriety is complex and better understood as a spectrum.

For today, let’s define “sobriety” as completely free from alcohol. There’s another important distinction to make: the terms “sober” and “dry” are commonly used to describe those of us who have stopped drinking. They are often used interchangeably, but there’s some nuance. Someone "dry" has not yet fully addressed the underlying issues of alcohol misuse, while the term "sober" encompasses actively engaging in recovery.

Now, with a clear understanding of “sobriety,” let’s take a look at the science at why it can be difficult. 

Why Is Being Sober So Difficult?

Some of us may perceive alcohol dependence as a poor habit or a lack of self-control, but the science tells a much more complex story. Alcohol is considered a drug, since it has severe impacts on our physical and mental well-being. A main characteristic of a drug is its ability to create dependence, and alcohol’s chemical composition makes it highly addictive.

After alcohol enters our body, it travels in our bloodstream throughout our whole body. Once it reaches our brain, it starts to affect our neurotransmitters, the chemical messengers responsible for our thoughts, emotions, and bodily functions. It affects a wide variety of neurotransmitters but has particularly strong effects on two mood-regulating chemicals:

• Serotonin. Alcohol temporarily boosts levels of serotonin, a hormone responsible for regulating our mood. Think of that soft happy feeling from basking in the sun or walking in nature or the uplifting feeling of a gentle massage.

• Dopamine. Also known as the “feel-good” chemical, dopamine is a hormone in our brain associated with pleasure and reward. Dopamine evolved to reward us for behaviors that keep us alive, such as eating and reproducing. Alcohol triggers a massive dopamine rush, which keeps us going back for more. This dopamine spike is the reason we can become dependent on alcohol. Ever have a piece of candy and then feel like you can’t stop at one? The dopamine release associated with calorie-dense food is the reason we keep reaching for more sweets — just like with alcohol.

The temporary feeling of happiness that alcohol creates can cover up negative emotions we may be trying to avoid. Quitting alcohol takes away our safety blanket, exposing us to thoughts and feelings we may be running from and making sobriety difficult to appreciate. 

Alcohol is commonly brushed off as a fun and casual drink for socializing and relaxing, but it’s actually a powerful mind-altering drug that can quickly trap us in a cycle of dependence. The nature of alcohol can make it difficult to be sober, and we can even grow to resent our sobriety.

Reasons We May Hate Being Sober

Let’s explore why we may hate being sober. The exact causes will vary from person to person, but there are several common reasons for hating sobriety:

• Withdrawal symptoms. Withdrawal is an inevitable part of quitting alcohol. Withdrawal symptoms are unpleasant, but, thankfully, this period only lasts 1 to 2 weeks, and there are many strategies for powering through. 
• Facing negative emotions. We often use alcohol to numb negative thoughts and emotions. Dopamine and serotonin provide a temporary boost of positive feelings, but when we quit drinking, we are left to face the difficult emotions that have built up over time. Think how leaving dirty dishes in the sink until the end of the week becomes a more daunting task than if we’d washed them every day. 
• Fear of failing recovery. While fear of relapse is a valid concern, it’s important to remember that the path to sobriety is not linear. We may have setbacks, but as long as we continue to push forward, there is no failure in recovery.
• The stigma of being labeled. Many of us think of “alcoholism” as the opposite of being “sober.” That idea can create a fear of becoming sober and therefore labeled as a recovering “alcoholic” or stuck with a diagnosis of alcohol use disorder (AUD). But sobriety is a spectrum, and we do not need to have AUD to be sober. AUD is recognized as a serious mental condition, not just a lack of willpower. Knowing that can help destigmatize AUD and remind us that there is no shame wherever we may fall on the spectrum of sobriety.
• Loss of community. There is a strong social aspect to drinking. When we quit drinking alcohol, it can feel like we are no longer part of the same social circle, creating a sense that we’ve lost our community. However, there are new sober communities to be found, and with rising social acceptance of sobriety, our old community might not be so closed off.
• Accepting accountability. It’s common for anyone who focuses on drinking to put off important priorities in life. When they quit, it can feel daunting to have to face those responsibilities and address the resulting problems.

There may be other personal reasons why we persistently think, “I hate being sober.” Identifying these reasons is the first step in overcoming the obstacles and working towards sobriety. With ongoing negative feelings around sobriety, we may continue to romanticize a life of drinking, which can have serious consequences for us.

Consequences of Thinking “I Don’t Want to Be Sober”

Our aversion to the feeling of being sober can prevent us from maintaining our commitment to sobriety and hinder us from developing a healthier relationship with alcohol. The consequences of avoiding sobriety can impact all areas of our life.

Physical Health Effects

Alcohol-related deaths are also one of the leading causes of preventable deaths in the United States. The toxins in alcohol affect every system in our body, causing a greater risk of disease and chronic illness. In particular, alcohol affects the following aspects of our health:

• High blood pressure. Alcohol dilates our blood vessels, which over time can lead to hypertension or high blood pressure. High blood pressure increases the risk of stroke and other cardiovascular diseases.
• Liver disease. Our liver is the main organ tasked with metabolizing the toxins in alcohol. Drinking directly increases the risk of liver diseases such as fatty liver disease, cirrhosis, or alcohol-related hepatitis. 
• Risk for cancer. Acetaldehyde, the toxic by-product of alcohol metabolism, is classified as a carcinogen. Excessive drinking is directly linked with increased risk for many types of cancer.
• Digestive issues. Alcohol moves through the digestive system just like other drinks we consume. This allows alcohol to affect all steps of the digestive process — resulting in conditions such as irritable bowel syndrome, acid reflux, and pancreatitis. 
• Risk for diabetes. Excessive drinking is linked with an increased risk of developing Type 2 diabetes. This is because alcohol can cause reduced sensitivity to insulin, weight gain, or pancreatitis-induced diabetes.
• Weakened immune system. Both acute and prolonged drinking can impact our body’s immune response. A weakened immune system can lead to an increased risk of infection, prolonged recovery from tissue damage, increased inflammation, or possible organ damage.


Unfortunately, chronic alcohol misuse is not limited to physical effects.

Mental Health Impacts

Alcohol’s chemical composition as a drug means it affects us not only physically but mentally as well. Excessive alcohol consumption is linked to many mental health disorders including the following:

• Anxiety. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), 20%–40% of those with AUD are also treated for anxiety disorders. This can include generalized anxiety disorder, panic disorder, and social anxiety disorder. Even those of us who are not diagnosed with anxiety disorder commonly report feelings of anxiety after drinking, often referred to as “hangxiety.”
• Depression. Alcohol has a major impact on our mood. Research has also shown genetic links between AUD and mood disorders. Common depressive symptoms linked to alcohol include low mood, low energy, loss of interest, insomnia, irritability, trouble concentrating, and more.
• Bipolar disorder. Bipolar disorder involves manic or hypomanic episodes of high energy and irritability followed by depressive episodes characterized by low energy and low mood.

When our mental health suffers, our social health suffers. When we are low energy and have a poor outlook, we tend to neglect or even sabotage our personal relationships.


Relationships

Alcohol causes adverse consequences in our personal relationships in many different ways. All relationships require a balance of communication, understanding, and effort, which can all be compromised when alcohol enters the picture. Drinking often strains or severs relationships due to three main factors: 

• Negative drinking habits. While at times it can be difficult to recognize our own poor drinking habits, those around us who do recognize them may disapprove. Disagreement with them or unwillingness to make changes can cause friction within our personal relationships. 
• Time and energy. Whether our love language is quality time or not, all relationships require time and energy. When alcohol takes up a great deal of our time and energy, our relationships can suffer. Alcohol is like a third person entering a relationship, driving a wedge between the other two.
• Ability to connect. Alcohol has the ability to impact our emotions. When we drink, the stimulant effects of alcohol can make us feel positive and connected to others. When we stop drinking, we feel its depressant effects, making us feel down and disconnected. These experiences during the down phases can make it difficult for us to connect with others and maintain positive relationships with those we care about. 

Other Life Goals

Alcohol can take up a majority of our mental space and occupy much of our time, distracting us from goals we have for our life:

• School and work. School and work are important facets of our life because they help us grow and give us feeling of self-worth and purpose. When we have a negative relationship with drinking, alcohol is often at the forefront of our mind, interfering with our education and work goals.
• Family commitments. Family relationships require effort and commitment, whether we are a parent, sibling, or spouse. Alcohol can strain or damage these relationships and isolate us from those who love us most. Whether we want to start our own family or maintain positive connections with our current family members, alcohol can be a barrier.
• Passions and hobbies. Sometimes it can seem like our life revolves around work, but it’s our passions and hobbies that make life enjoyable. A negative relationship with alcohol can prevent us from exploring these things and hinder us from living a more fulfilling life.

Sobriety = Abundance 

Now that we’ve determined the ways alcohol can negatively affect different areas of our life, let’s take a look at all the things we have to look forward to in a sober life. We can stay motivated on our way to sobriety by keeping these targets in mind:

• Improved health. A major motivator for working toward a sober life is better overall health. When alcohol is broken down in our body, the toxins negatively impact our brain function and systems in our body. While it may take some time for our body to repair the damages from alcohol, quitting drinking can lead to improved physical and mental health.  
• Better relationships. As we’ve discussed, alcohol can play a major role in straining our relationships. After quitting drinking, we have more time for relationships and for developing positive connections with our friends and loved ones. 
• New interests and hobbies. When we have a negative relationship or dependence on alcohol, drinking can seem like the only thing that interests us. Sobriety opens the door to rediscovering favorite hobbies and developing new interests.  
• Mental strength. Recovery from alcohol misuse is not easy, but our efforts to overcome the challenges can help us develop mental strength.
• Freedom. The way alcohol hijacks our brain’s reward system can make us dependent on it for happiness and pleasure. Quitting alcohol not only frees us from our dependence on it but also opens time and mental space to do the things we love. 

But how can we overcome the negative feelings behind the thought that “I hate being sober!”?

Tips To Overcome the “I Hate Being Sober” Mindset

If the idea of “sobriety” brings on feelings of shame or uncertainty, working through these difficult emotions can help us with recovery. These five action steps can move us forward in a positive way:

1. Identify the root cause. Oftentimes, we blame the lack of alcohol for our negative feelings about sobriety. While we may experience discomfort as we adjust to life without alcohol, usually there are other things that contribute to why being sober makes us unhappy or uncomfortable.. Determining the actual causes can help us work through our issues.
2. Focus on gains. We’ve talked through some of the challenges we may face while repairing our relationship with alcohol. While it is important to acknowledge the hardships, focusing on what we can gain through sobriety will motivate us to push past these obstacles. Some of may not enjoy eating broccoli, for instance, but we can appreciate it for providing us with a wealth of vitamins and minerals. Being mindful of the benefits of sobriety can encourage us to incorporate sobriety into our life, even if we don’t like it at first. 
3. Seek support. The road to sobriety can be challenging, but we don’t have to travel it alone. Professional support and support groups (such as Alcoholics Anonymous or the Reframe Forum) are also helpful in learning positive coping mechanisms and strategies to work through sobriety challenges. Friends and family can play important roles by providing support and validation.
4. Find healthy alternatives. Before we quit drinking, alcohol-related activities might have taken up a lot of our time and mental space. With alcohol out of the picture, we may fill the mental void by ruminating on our negative thoughts and feelings about sobriety. Exploring healthy alternatives such as hobbies, exercise, and spending time with loved ones can help us channel our energy into more positive habits. 
5. Focus on positive influences. Have you ever heard the saying, “You are the company you keep”? It’s especially true for those of us committed to the goal of an alcohol-free lifestyle. Surrounding ourselves with healthy, positive, forward-looking people can help us see the benefits of living a life that’s “sober.”

The Big Picture

Sobriety may sound like a distant “promised land,” and the road to getting there an arduous trek. Thoughts of hating the feeling of being sober can dissuade us from committing to or even attempting sobriety. With all the negative impacts that alcohol can have on our life, settling for a negative relationship with alcohol can prove to be a step in the wrong direction. A teetering mindset around sobriety can be a hindrance in recovery, taking action on the strategies explored here can help us reach the light at the end of the tunnel. Cheers to putting the brakes on negativity and starting to heal!

Sobriety is often portrayed as sunshine and rainbows — a life where everything is suddenly great. While it’s true that a sober life comes with an abundance of positive changes, there are plenty of challenges that don’t often get discussed. Many sober people ask, “Why do I hate being sober?” When we don’t hear other perspectives, we may begin to think there is something wrong with us.

If you feel this way, you’re not alone! It can feel isolating or even shameful when thoughts like these arise, but they’re more common than you may think. Today we’ll dive into the neuroscience behind alcohol and how it can provoke these negative feelings. Thankfully, there are many ways to move forward and thrive in a sober life!

What Does Sobriety Mean?

Sobriety means something different to everyone. Some people define it as abstaining from all mind-altering substances (including psychiatric medications), while others introduce different degrees of nuance. The definition of sobriety is complex and better understood as a spectrum.

For today, let’s define “sobriety” as completely free from alcohol. There’s another important distinction to make: the terms “sober” and “dry” are commonly used to describe those of us who have stopped drinking. They are often used interchangeably, but there’s some nuance. Someone "dry" has not yet fully addressed the underlying issues of alcohol misuse, while the term "sober" encompasses actively engaging in recovery.

Now, with a clear understanding of “sobriety,” let’s take a look at the science at why it can be difficult. 

Why Is Being Sober So Difficult?

Some of us may perceive alcohol dependence as a poor habit or a lack of self-control, but the science tells a much more complex story. Alcohol is considered a drug, since it has severe impacts on our physical and mental well-being. A main characteristic of a drug is its ability to create dependence, and alcohol’s chemical composition makes it highly addictive.

After alcohol enters our body, it travels in our bloodstream throughout our whole body. Once it reaches our brain, it starts to affect our neurotransmitters, the chemical messengers responsible for our thoughts, emotions, and bodily functions. It affects a wide variety of neurotransmitters but has particularly strong effects on two mood-regulating chemicals:

• Serotonin. Alcohol temporarily boosts levels of serotonin, a hormone responsible for regulating our mood. Think of that soft happy feeling from basking in the sun or walking in nature or the uplifting feeling of a gentle massage.

• Dopamine. Also known as the “feel-good” chemical, dopamine is a hormone in our brain associated with pleasure and reward. Dopamine evolved to reward us for behaviors that keep us alive, such as eating and reproducing. Alcohol triggers a massive dopamine rush, which keeps us going back for more. This dopamine spike is the reason we can become dependent on alcohol. Ever have a piece of candy and then feel like you can’t stop at one? The dopamine release associated with calorie-dense food is the reason we keep reaching for more sweets — just like with alcohol.

The temporary feeling of happiness that alcohol creates can cover up negative emotions we may be trying to avoid. Quitting alcohol takes away our safety blanket, exposing us to thoughts and feelings we may be running from and making sobriety difficult to appreciate. 

Alcohol is commonly brushed off as a fun and casual drink for socializing and relaxing, but it’s actually a powerful mind-altering drug that can quickly trap us in a cycle of dependence. The nature of alcohol can make it difficult to be sober, and we can even grow to resent our sobriety.

Reasons We May Hate Being Sober

Let’s explore why we may hate being sober. The exact causes will vary from person to person, but there are several common reasons for hating sobriety:

• Withdrawal symptoms. Withdrawal is an inevitable part of quitting alcohol. Withdrawal symptoms are unpleasant, but, thankfully, this period only lasts 1 to 2 weeks, and there are many strategies for powering through. 
• Facing negative emotions. We often use alcohol to numb negative thoughts and emotions. Dopamine and serotonin provide a temporary boost of positive feelings, but when we quit drinking, we are left to face the difficult emotions that have built up over time. Think how leaving dirty dishes in the sink until the end of the week becomes a more daunting task than if we’d washed them every day. 
• Fear of failing recovery. While fear of relapse is a valid concern, it’s important to remember that the path to sobriety is not linear. We may have setbacks, but as long as we continue to push forward, there is no failure in recovery.
• The stigma of being labeled. Many of us think of “alcoholism” as the opposite of being “sober.” That idea can create a fear of becoming sober and therefore labeled as a recovering “alcoholic” or stuck with a diagnosis of alcohol use disorder (AUD). But sobriety is a spectrum, and we do not need to have AUD to be sober. AUD is recognized as a serious mental condition, not just a lack of willpower. Knowing that can help destigmatize AUD and remind us that there is no shame wherever we may fall on the spectrum of sobriety.
• Loss of community. There is a strong social aspect to drinking. When we quit drinking alcohol, it can feel like we are no longer part of the same social circle, creating a sense that we’ve lost our community. However, there are new sober communities to be found, and with rising social acceptance of sobriety, our old community might not be so closed off.
• Accepting accountability. It’s common for anyone who focuses on drinking to put off important priorities in life. When they quit, it can feel daunting to have to face those responsibilities and address the resulting problems.

There may be other personal reasons why we persistently think, “I hate being sober.” Identifying these reasons is the first step in overcoming the obstacles and working towards sobriety. With ongoing negative feelings around sobriety, we may continue to romanticize a life of drinking, which can have serious consequences for us.

Consequences of Thinking “I Don’t Want to Be Sober”

Our aversion to the feeling of being sober can prevent us from maintaining our commitment to sobriety and hinder us from developing a healthier relationship with alcohol. The consequences of avoiding sobriety can impact all areas of our life.

Physical Health Effects

Alcohol-related deaths are also one of the leading causes of preventable deaths in the United States. The toxins in alcohol affect every system in our body, causing a greater risk of disease and chronic illness. In particular, alcohol affects the following aspects of our health:

• High blood pressure. Alcohol dilates our blood vessels, which over time can lead to hypertension or high blood pressure. High blood pressure increases the risk of stroke and other cardiovascular diseases.
• Liver disease. Our liver is the main organ tasked with metabolizing the toxins in alcohol. Drinking directly increases the risk of liver diseases such as fatty liver disease, cirrhosis, or alcohol-related hepatitis. 
• Risk for cancer. Acetaldehyde, the toxic by-product of alcohol metabolism, is classified as a carcinogen. Excessive drinking is directly linked with increased risk for many types of cancer.
• Digestive issues. Alcohol moves through the digestive system just like other drinks we consume. This allows alcohol to affect all steps of the digestive process — resulting in conditions such as irritable bowel syndrome, acid reflux, and pancreatitis. 
• Risk for diabetes. Excessive drinking is linked with an increased risk of developing Type 2 diabetes. This is because alcohol can cause reduced sensitivity to insulin, weight gain, or pancreatitis-induced diabetes.
• Weakened immune system. Both acute and prolonged drinking can impact our body’s immune response. A weakened immune system can lead to an increased risk of infection, prolonged recovery from tissue damage, increased inflammation, or possible organ damage.


Unfortunately, chronic alcohol misuse is not limited to physical effects.

Mental Health Impacts

Alcohol’s chemical composition as a drug means it affects us not only physically but mentally as well. Excessive alcohol consumption is linked to many mental health disorders including the following:

• Anxiety. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), 20%–40% of those with AUD are also treated for anxiety disorders. This can include generalized anxiety disorder, panic disorder, and social anxiety disorder. Even those of us who are not diagnosed with anxiety disorder commonly report feelings of anxiety after drinking, often referred to as “hangxiety.”
• Depression. Alcohol has a major impact on our mood. Research has also shown genetic links between AUD and mood disorders. Common depressive symptoms linked to alcohol include low mood, low energy, loss of interest, insomnia, irritability, trouble concentrating, and more.
• Bipolar disorder. Bipolar disorder involves manic or hypomanic episodes of high energy and irritability followed by depressive episodes characterized by low energy and low mood.

When our mental health suffers, our social health suffers. When we are low energy and have a poor outlook, we tend to neglect or even sabotage our personal relationships.


Relationships

Alcohol causes adverse consequences in our personal relationships in many different ways. All relationships require a balance of communication, understanding, and effort, which can all be compromised when alcohol enters the picture. Drinking often strains or severs relationships due to three main factors: 

• Negative drinking habits. While at times it can be difficult to recognize our own poor drinking habits, those around us who do recognize them may disapprove. Disagreement with them or unwillingness to make changes can cause friction within our personal relationships. 
• Time and energy. Whether our love language is quality time or not, all relationships require time and energy. When alcohol takes up a great deal of our time and energy, our relationships can suffer. Alcohol is like a third person entering a relationship, driving a wedge between the other two.
• Ability to connect. Alcohol has the ability to impact our emotions. When we drink, the stimulant effects of alcohol can make us feel positive and connected to others. When we stop drinking, we feel its depressant effects, making us feel down and disconnected. These experiences during the down phases can make it difficult for us to connect with others and maintain positive relationships with those we care about. 

Other Life Goals

Alcohol can take up a majority of our mental space and occupy much of our time, distracting us from goals we have for our life:

• School and work. School and work are important facets of our life because they help us grow and give us feeling of self-worth and purpose. When we have a negative relationship with drinking, alcohol is often at the forefront of our mind, interfering with our education and work goals.
• Family commitments. Family relationships require effort and commitment, whether we are a parent, sibling, or spouse. Alcohol can strain or damage these relationships and isolate us from those who love us most. Whether we want to start our own family or maintain positive connections with our current family members, alcohol can be a barrier.
• Passions and hobbies. Sometimes it can seem like our life revolves around work, but it’s our passions and hobbies that make life enjoyable. A negative relationship with alcohol can prevent us from exploring these things and hinder us from living a more fulfilling life.

Sobriety = Abundance 

Now that we’ve determined the ways alcohol can negatively affect different areas of our life, let’s take a look at all the things we have to look forward to in a sober life. We can stay motivated on our way to sobriety by keeping these targets in mind:

• Improved health. A major motivator for working toward a sober life is better overall health. When alcohol is broken down in our body, the toxins negatively impact our brain function and systems in our body. While it may take some time for our body to repair the damages from alcohol, quitting drinking can lead to improved physical and mental health.  
• Better relationships. As we’ve discussed, alcohol can play a major role in straining our relationships. After quitting drinking, we have more time for relationships and for developing positive connections with our friends and loved ones. 
• New interests and hobbies. When we have a negative relationship or dependence on alcohol, drinking can seem like the only thing that interests us. Sobriety opens the door to rediscovering favorite hobbies and developing new interests.  
• Mental strength. Recovery from alcohol misuse is not easy, but our efforts to overcome the challenges can help us develop mental strength.
• Freedom. The way alcohol hijacks our brain’s reward system can make us dependent on it for happiness and pleasure. Quitting alcohol not only frees us from our dependence on it but also opens time and mental space to do the things we love. 

But how can we overcome the negative feelings behind the thought that “I hate being sober!”?

Tips To Overcome the “I Hate Being Sober” Mindset

If the idea of “sobriety” brings on feelings of shame or uncertainty, working through these difficult emotions can help us with recovery. These five action steps can move us forward in a positive way:

1. Identify the root cause. Oftentimes, we blame the lack of alcohol for our negative feelings about sobriety. While we may experience discomfort as we adjust to life without alcohol, usually there are other things that contribute to why being sober makes us unhappy or uncomfortable.. Determining the actual causes can help us work through our issues.
2. Focus on gains. We’ve talked through some of the challenges we may face while repairing our relationship with alcohol. While it is important to acknowledge the hardships, focusing on what we can gain through sobriety will motivate us to push past these obstacles. Some of may not enjoy eating broccoli, for instance, but we can appreciate it for providing us with a wealth of vitamins and minerals. Being mindful of the benefits of sobriety can encourage us to incorporate sobriety into our life, even if we don’t like it at first. 
3. Seek support. The road to sobriety can be challenging, but we don’t have to travel it alone. Professional support and support groups (such as Alcoholics Anonymous or the Reframe Forum) are also helpful in learning positive coping mechanisms and strategies to work through sobriety challenges. Friends and family can play important roles by providing support and validation.
4. Find healthy alternatives. Before we quit drinking, alcohol-related activities might have taken up a lot of our time and mental space. With alcohol out of the picture, we may fill the mental void by ruminating on our negative thoughts and feelings about sobriety. Exploring healthy alternatives such as hobbies, exercise, and spending time with loved ones can help us channel our energy into more positive habits. 
5. Focus on positive influences. Have you ever heard the saying, “You are the company you keep”? It’s especially true for those of us committed to the goal of an alcohol-free lifestyle. Surrounding ourselves with healthy, positive, forward-looking people can help us see the benefits of living a life that’s “sober.”

The Big Picture

Sobriety may sound like a distant “promised land,” and the road to getting there an arduous trek. Thoughts of hating the feeling of being sober can dissuade us from committing to or even attempting sobriety. With all the negative impacts that alcohol can have on our life, settling for a negative relationship with alcohol can prove to be a step in the wrong direction. A teetering mindset around sobriety can be a hindrance in recovery, taking action on the strategies explored here can help us reach the light at the end of the tunnel. Cheers to putting the brakes on negativity and starting to heal!

Change Your Drinking Habits With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!

In a world characterized by glitz and glamor, alcohol is ubiquitous in celebrity culture. But a growing number of sober celebrities are speaking out about their efforts to ditch alcohol, and they point to the benefits of improved health and well-being as proof. British actor Tom Holland is one of them, and his story can inspire us to take action and make changes that can enhance our lives as well.

In this post, we’ll gain insight from Tom Holland’s struggle with alcohol and how he transformed his life through sobriety. We’ll also offer tips for cutting back on alcohol consumption. Let’s dive in!

Tom Holland and His Drinking Habits

First things first: who is Tom Holland? Holland is a London-born actor who achieved international fame for his portrayal of Spider-Man in six Marvel Cinematic Universe superhero films, beginning with Captain America: Civil War in 2016. 

While he began his acting career at age 9 in musicals and theater, Holland’s career started to take off when he played Billy Elliot in the West End musical of the same name. He later made his film debut in 2012 in the disaster drama The Impossible, where he played a teenage tourist trapped in a tsunami. Following this film, he was cast for roles in How I Live Now (2013), In the Heart of the Sea (2015), and the miniseries Wolf Half (2015). 

But behind the glitz and glamor of Hollywood, Holland began facing a battle all too familiar for many celebrities: alcohol. In fact, during a podcast interview with Jay Shetty, he admitted to not just struggling with alcohol but to being “enslaved” by it. “I’m happy to say it — I was definitely addicted to alcohol,” he said in the interview. “I’m not shying away from that at all.”

Looking back, Holland attributes his drinking habits to the need to “feel more comfortable in a social environment” — a common sentiment shared by many former drinkers. As he explained to Shetty, "I would look back and recognize that I would go to events for work, and I can't enjoy myself until I've had a few beers, and I just felt so much pressure.”

How Dry January Helped Tom Holland Become Sober

Much like other people who embark on the road to sobriety, Holland’s decision to give up drinking unfolded slowly and came in stages. It started after a boozy Christmas holiday in 2021. “It's interesting. I didn’t one day wake up and say, ‘I’m giving up drinking,’” he told Jay Shetty during the interview. “I, just like many Brits, had a very, very boozy December … I’ve always been able to drink a lot.”

But in the beginning of 2022, Tom Holland decided to take up the challenge of Dry January — a commitment to giving up alcohol for the first month of the year. Interestingly, Dry January began as a movement in the United Kingdom in 2013. Today it’s a global phenomenon supported by mobile apps, websites, and communities in which participants share their experiences, tips, and insights.

During Dry January, Holland found himself constantly thinking about having a drink. “I was waking up thinking about it. I was checking the clock ‘when’s it 12?’ It really scared me,” he said to Shetty. “I just was like, ‘Wow, maybe I have a little bit of an alcohol thing.'”

To prove to himself that he didn’t have a problem, he decided to refrain from drinking alcohol for the following month — and would ultimately end up challenging himself to quit drinking until his birthday on June 1, 2022. But, it wasn’t easy.

“Two months go by and I was still really struggling,” he said to Shetty. Particularly in England, where alcohol and socializing go hand in hand, Holland felt the pressure. “I felt like I couldn’t be social. I felt like I couldn’t go to the pub and have a lime soda,” he said. “I couldn’t go out for dinner. I was really, really struggling, and I started to really worry that maybe I had an alcohol problem.”

Holland found that he had to distance himself from friends in the rugby community in particular because “so much” of the environment is “about how much can you drink?” But Holland stuck with it — and by the time his 26th birthday rolled around, he had gone five whole months without drinking.

How Sobriety Has Benefited Tom Holland

Holland has noted multiple benefits from forgoing alcohol and being sober. As he told Shetty, "By the time I got to June 1, I was the happiest I've ever been in my life." He recalled, "I could sleep better. I could handle problems better, things that would go wrong on set, that would normally set me off, I could take in my stride. I had so much better mental clarity. I felt healthier, I felt fitter."

He also said sobriety helped him reconnect with his authentic self: “Once I really started feeling the health benefits, and once I really started feeling like my full self, I was like ‘Oh my God, this is the best.’” 

Holland’s newfound clarity made him question why he’d ever pick up another drink. “I just sort of said to myself, ‘Why? Why am I enslaved to this drink? Why am I so obsessed with the idea of having this drink?’”

While Holland had made previous attempts to quit alcohol, he said this time was different because he started addressing the reasons he felt like he needed a drink — most of which came down to feeling more comfortable in social situations. 

Having been sober since then, Holland says drinking doesn’t even cross his mind anymore and that the decision to become sober was the “best thing” he’s ever done.

Holland also described the support and encouragement he received from his friends, who never pressured him to have a drink. Interestingly, Holland’s sobriety journey inspired his mother to give up drinking as well. “She’s loving it, and it’s been amazing,” he said. “I can’t believe the difference that I feel from not drinking. Yeah, I feel amazing.”

What Tom Holland Wants Others to Know About Being Sober

Even though Holland has publicly shared his struggle with alcohol and now his sobriety journey, he told Shetty that he doesn’t want to be “that person that’s saying to people, ‘You should get sober.’” But he said that if he “could encourage someone to drink less, that would be great.” 

He added: “I don’t want to start getting into the world of, ‘You need to stop drinking,’ because it’s not for me to say. I went on my own little journey. I’m really enjoying it.” Indeed, Holland has repeatedly echoed what many previous drinkers have said — that being alcohol-free is the best he’s ever felt.

Tips for Cutting Back on Drinking

As Tom Holland’s journey to sobriety illustrates, cutting back on alcohol or eliminating it entirely is not always easy. It’s a process that requires patience, resilience, and dedication. But, the physical and mental health benefits are so worth the effort! With that in mind, here are eight tips for cutting back on alcohol consumption: 

1. Sip slowly. Savor each drink, take slow sips, and stay active, such as chatting with friends. It can help to stick to drinks that take time to finish, such as beer or wine (as opposed to mixed drinks or shots, which are usually gulped down). Mindful drinking can also help us sip slowly.
2. Count your drinks. It’s easy to lose track of the amount of alcohol we consume. Try using a notepad app in your phone to document every drink you have in one sitting — whether at a party, dinner, or event. This can help you become more aware of how much you’re consuming. You can even take this one step further by limiting yourself to one drink every hour. 
3. Opt for non-alcoholic alternatives. There are a growing number of non-alcoholic drinks on the market that mimic the taste of alcoholic beverages. Opting for alcohol-free beer or wine can help ease the transition. You can also consider finding DIY mocktail recipes.
4. Set clear boundaries. Quantify the number of days you'll drink and the days you won't. For instance, if you usually drink every day, start by cutting back to five days a week. As you make progress, you can start cutting back to just one day a week.
5. Avoid triggers. Recognize what induces you to drink — is it stress, boredom, or social pressure? Try keeping a journal to help you identify patterns and then come up with a list of alternative activities you can engage in when you’re triggered. For instance, you might practice meditation, go for a run, or call a friend.
6. Stay hydrated. For every alcoholic drink you have, try to consume a full glass of water. This practice not only helps us stay hydrated, but it helps limit the amount of alcohol we consume by keeping us full. It also gives our liver time to break down the alcohol. Even moderate levels of alcohol cause dehydration, and drinking water can slow this effect down.
7. Get support. Share your goals with friends or family or join a support group. This increases your accountability and decreases loneliness. You might also consider reaching out to a therapist or licensed counselor. Keep in mind that there’s nothing wrong with seeking professional help.
8. Reward yourself. It’s important to reward yourself for the progress you’re making as it can help reinforce your new habits and behavior. Every time you reach a milestone, like a day, a week, or a month without alcohol, treat yourself to something you love. For instance, maybe you go out to dinner or buy yourself a new piece of clothing.

Remember, cutting back on alcohol consumption is a journey that can be full of ups and downs. The important thing is to practice self-compassion and not give up! 

The Bottom Line

Tom Holland is one among many celebrities who has shown the courage to confront his issues with alcohol and the determination to overcome them. He may have struggled through Dry January in the beginning, but as the benefits became more noticeable, it was easier for him to maintain his commitment to an alcohol-free lifestyle. From improved sleep to better clarity and focus, ditching alcohol is one of the best things we can do for our physical and mental health. And if stars like Tom Holland can do it, we can too!

If you want to change your drinking habits but don’t know where or how to start, consider trying Reframe. Our science-backed app has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.

In a world characterized by glitz and glamor, alcohol is ubiquitous in celebrity culture. But a growing number of sober celebrities are speaking out about their efforts to ditch alcohol, and they point to the benefits of improved health and well-being as proof. British actor Tom Holland is one of them, and his story can inspire us to take action and make changes that can enhance our lives as well.

In this post, we’ll gain insight from Tom Holland’s struggle with alcohol and how he transformed his life through sobriety. We’ll also offer tips for cutting back on alcohol consumption. Let’s dive in!

Tom Holland and His Drinking Habits

First things first: who is Tom Holland? Holland is a London-born actor who achieved international fame for his portrayal of Spider-Man in six Marvel Cinematic Universe superhero films, beginning with Captain America: Civil War in 2016. 

While he began his acting career at age 9 in musicals and theater, Holland’s career started to take off when he played Billy Elliot in the West End musical of the same name. He later made his film debut in 2012 in the disaster drama The Impossible, where he played a teenage tourist trapped in a tsunami. Following this film, he was cast for roles in How I Live Now (2013), In the Heart of the Sea (2015), and the miniseries Wolf Half (2015). 

But behind the glitz and glamor of Hollywood, Holland began facing a battle all too familiar for many celebrities: alcohol. In fact, during a podcast interview with Jay Shetty, he admitted to not just struggling with alcohol but to being “enslaved” by it. “I’m happy to say it — I was definitely addicted to alcohol,” he said in the interview. “I’m not shying away from that at all.”

Looking back, Holland attributes his drinking habits to the need to “feel more comfortable in a social environment” — a common sentiment shared by many former drinkers. As he explained to Shetty, "I would look back and recognize that I would go to events for work, and I can't enjoy myself until I've had a few beers, and I just felt so much pressure.”

How Dry January Helped Tom Holland Become Sober

Much like other people who embark on the road to sobriety, Holland’s decision to give up drinking unfolded slowly and came in stages. It started after a boozy Christmas holiday in 2021. “It's interesting. I didn’t one day wake up and say, ‘I’m giving up drinking,’” he told Jay Shetty during the interview. “I, just like many Brits, had a very, very boozy December … I’ve always been able to drink a lot.”

But in the beginning of 2022, Tom Holland decided to take up the challenge of Dry January — a commitment to giving up alcohol for the first month of the year. Interestingly, Dry January began as a movement in the United Kingdom in 2013. Today it’s a global phenomenon supported by mobile apps, websites, and communities in which participants share their experiences, tips, and insights.

During Dry January, Holland found himself constantly thinking about having a drink. “I was waking up thinking about it. I was checking the clock ‘when’s it 12?’ It really scared me,” he said to Shetty. “I just was like, ‘Wow, maybe I have a little bit of an alcohol thing.'”

To prove to himself that he didn’t have a problem, he decided to refrain from drinking alcohol for the following month — and would ultimately end up challenging himself to quit drinking until his birthday on June 1, 2022. But, it wasn’t easy.

“Two months go by and I was still really struggling,” he said to Shetty. Particularly in England, where alcohol and socializing go hand in hand, Holland felt the pressure. “I felt like I couldn’t be social. I felt like I couldn’t go to the pub and have a lime soda,” he said. “I couldn’t go out for dinner. I was really, really struggling, and I started to really worry that maybe I had an alcohol problem.”

Holland found that he had to distance himself from friends in the rugby community in particular because “so much” of the environment is “about how much can you drink?” But Holland stuck with it — and by the time his 26th birthday rolled around, he had gone five whole months without drinking.

How Sobriety Has Benefited Tom Holland

Holland has noted multiple benefits from forgoing alcohol and being sober. As he told Shetty, "By the time I got to June 1, I was the happiest I've ever been in my life." He recalled, "I could sleep better. I could handle problems better, things that would go wrong on set, that would normally set me off, I could take in my stride. I had so much better mental clarity. I felt healthier, I felt fitter."

He also said sobriety helped him reconnect with his authentic self: “Once I really started feeling the health benefits, and once I really started feeling like my full self, I was like ‘Oh my God, this is the best.’” 

Holland’s newfound clarity made him question why he’d ever pick up another drink. “I just sort of said to myself, ‘Why? Why am I enslaved to this drink? Why am I so obsessed with the idea of having this drink?’”

While Holland had made previous attempts to quit alcohol, he said this time was different because he started addressing the reasons he felt like he needed a drink — most of which came down to feeling more comfortable in social situations. 

Having been sober since then, Holland says drinking doesn’t even cross his mind anymore and that the decision to become sober was the “best thing” he’s ever done.

Holland also described the support and encouragement he received from his friends, who never pressured him to have a drink. Interestingly, Holland’s sobriety journey inspired his mother to give up drinking as well. “She’s loving it, and it’s been amazing,” he said. “I can’t believe the difference that I feel from not drinking. Yeah, I feel amazing.”

What Tom Holland Wants Others to Know About Being Sober

Even though Holland has publicly shared his struggle with alcohol and now his sobriety journey, he told Shetty that he doesn’t want to be “that person that’s saying to people, ‘You should get sober.’” But he said that if he “could encourage someone to drink less, that would be great.” 

He added: “I don’t want to start getting into the world of, ‘You need to stop drinking,’ because it’s not for me to say. I went on my own little journey. I’m really enjoying it.” Indeed, Holland has repeatedly echoed what many previous drinkers have said — that being alcohol-free is the best he’s ever felt.

Tips for Cutting Back on Drinking

As Tom Holland’s journey to sobriety illustrates, cutting back on alcohol or eliminating it entirely is not always easy. It’s a process that requires patience, resilience, and dedication. But, the physical and mental health benefits are so worth the effort! With that in mind, here are eight tips for cutting back on alcohol consumption: 

1. Sip slowly. Savor each drink, take slow sips, and stay active, such as chatting with friends. It can help to stick to drinks that take time to finish, such as beer or wine (as opposed to mixed drinks or shots, which are usually gulped down). Mindful drinking can also help us sip slowly.
2. Count your drinks. It’s easy to lose track of the amount of alcohol we consume. Try using a notepad app in your phone to document every drink you have in one sitting — whether at a party, dinner, or event. This can help you become more aware of how much you’re consuming. You can even take this one step further by limiting yourself to one drink every hour. 
3. Opt for non-alcoholic alternatives. There are a growing number of non-alcoholic drinks on the market that mimic the taste of alcoholic beverages. Opting for alcohol-free beer or wine can help ease the transition. You can also consider finding DIY mocktail recipes.
4. Set clear boundaries. Quantify the number of days you'll drink and the days you won't. For instance, if you usually drink every day, start by cutting back to five days a week. As you make progress, you can start cutting back to just one day a week.
5. Avoid triggers. Recognize what induces you to drink — is it stress, boredom, or social pressure? Try keeping a journal to help you identify patterns and then come up with a list of alternative activities you can engage in when you’re triggered. For instance, you might practice meditation, go for a run, or call a friend.
6. Stay hydrated. For every alcoholic drink you have, try to consume a full glass of water. This practice not only helps us stay hydrated, but it helps limit the amount of alcohol we consume by keeping us full. It also gives our liver time to break down the alcohol. Even moderate levels of alcohol cause dehydration, and drinking water can slow this effect down.
7. Get support. Share your goals with friends or family or join a support group. This increases your accountability and decreases loneliness. You might also consider reaching out to a therapist or licensed counselor. Keep in mind that there’s nothing wrong with seeking professional help.
8. Reward yourself. It’s important to reward yourself for the progress you’re making as it can help reinforce your new habits and behavior. Every time you reach a milestone, like a day, a week, or a month without alcohol, treat yourself to something you love. For instance, maybe you go out to dinner or buy yourself a new piece of clothing.

Remember, cutting back on alcohol consumption is a journey that can be full of ups and downs. The important thing is to practice self-compassion and not give up! 

The Bottom Line

Tom Holland is one among many celebrities who has shown the courage to confront his issues with alcohol and the determination to overcome them. He may have struggled through Dry January in the beginning, but as the benefits became more noticeable, it was easier for him to maintain his commitment to an alcohol-free lifestyle. From improved sleep to better clarity and focus, ditching alcohol is one of the best things we can do for our physical and mental health. And if stars like Tom Holland can do it, we can too!

If you want to change your drinking habits but don’t know where or how to start, consider trying Reframe. Our science-backed app has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.

Ready To Start Your Sober Year? Reframe Can Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Many of us have set a New Year’s resolution to drink less — and maybe you’re doing the Dry January challenge with us this year. Congrats! You’ve taken an important step to living a healthier, more fulfilling life. But why stop there? Why not continue and see where sobriety can take you if you stay with it even longer? We promise, only good things await. There’s absolutely nothing to lose — and so much to gain.

Curious? The timing is perfect — it’s January, and you’ve decided that this is the year. Let’s take a bold leap together into a year of sobriety — yes, a whole 365 days without booze. And guess what? By engaging our curiosity, and with science to back up our goals, we’re well on our way to the healthiest, most enjoyable year yet.

Why Quit Drinking for a Year?

Alcohol is a double-edged sword, and our drinking habits can sneak up on us. On one hand, it creates a powerful illusion: our troubles momentarily fade away, we feel more social and relaxed, and everyone around us suddenly gets more interesting and amusing. And yet, the illusion quickly fades, resulting in misunderstandings, mood swings, depression, sleep disturbances, isolation, and, eventually, dependence and the risk of alcohol use disorder (AUD).

The Benefits of a Break

Whether or not the negative effects of alcohol are obvious in our lives, there are many perks that come with pressing pause on the booze. Ah, the beauty of a hangover-free morning! And who doesn’t love to save a little dough? When we’re not dropping regular amounts on cocktails or pints at the bar, we’ll have more cash in our wallet — and this is just the tip of the sober iceberg.

Science shows us that going sober can lead to numerous health benefits:

• Our sleep improves. Alcohol might make us drowsy at first, but it’s notorious for disrupting our sleep patterns and cutting short the most restorative REM stage of sleep.
• Our minds get sharper. Alcohol can do a number on our brain, both in the long and short term. As a depressant, it slows down our thinking, which persists well into the next day that often leaves us feeling tired and sluggish. In the long term, it can cause various types of brain damage, including Wernicke-Korsakoff syndrome — a form of dementia associated with alcohol misuse. Leaving booze behind, in turn, allows the brain to function at optimal levels again and restores our clarity and ability to concentrate.
• We lose weight. From the empty calories to midnight munchies, alcohol is notorious for adding pounds (usually where we least want them, such as around our midsection). Watch the scale shift and your clothes fit better as you move through the year without booze — you’ll be amazed at the difference!
• Our liver is healthier. Our liver bears the brunt of the burden when it comes to processing alcohol, and giving it a much-needed break can work wonders. It’s incredibly resilient and begins healing itself as soon as we give it a chance to recover.
• Our skin looks better. Alcohol is dehydrating, leading to dull skin, acne flare-ups, and redness. Going booze-free can make our skin more radiant and healthy!
• We get sick less frequently. Don’t be surprised if the flu season passes you by this year! Studies show that alcohol interferes with our immune system, making us more vulnerable to pathogens, such as viruses and bacteria.
• Our risk of chronic diseases goes down. Even a small reduction in drinking lowers our chances of cardiovascular diseases and certain cancers.

Getting Started: Make a Plan

Now that we know the “why,” let’s get to the “how.” If thinking about a whole sober year at once feels intimidating, don’t worry! Let’s begin by making a sustainable plan that feels right for you.

1. Reflect on the role of alcohol in your life right now. When do you usually drink? How much? How do you feel afterwards? Don’t judge yourself — this is all about taking stock of the situation the way it is right now. Are there times when you end up drinking more than you wanted to? What are the most common triggers you’ve noticed?
2. Engage your “sober curiosity.” Now, let’s make a specific plan for the year. Do you want to go completely sober or does cutting back make more sense? Remember, this isn’t about depriving yourself but about being “sober curious.” What version of yourself would you like to meet this year? Maybe the version that doesn’t have wine with dinner or the one that has fun hiking in the nearby park on Saturday instead of spending the early morning hours nursing a hangover?
3. Get a team together. If there are other people in your life right now who are either sober-curious themselves or are supportive of your journey, get them on board! If not — no problem. There are plenty of online communities (such as Reframe) full of people on the same path who are ready to support you.
4. Stock up on non-alcoholic options. It helps to have non-alcoholic drinks stocked in your pantry — and there’s no reason they shouldn’t be just as fun as your regular Friday night options! Check out the different mocktail recipes for every season and get creative.

Keep It Going: Sticking With the Sober Start

After setting yourself up for success by making a plan for your sober year, it’s time to put it in motion. Here are some ways to keep the momentum going (and have fun along the way!):

1. January: Set your intentions. Whether or not you’re doing the Dry January challenge, use this month to set your intentions. Review the plan that you set for yourself and see how it goes. Feel free to modify if you need to — you want it to feel doable and right for you.
2. February: Expand your sober social network. It’s February, and love is in the air! This is the perfect time to get in touch with those who support your alcohol journey and make sure you have a strong network to rely on in the months to come. Science says that social support is vital in maintaining sobriety — so reach out to your friends, family members, and the Reframe community!
3. March: Do some spring cleaning. In January, you may have stocked up on non-alcoholic drink options to experiment with. Now it’s time to clear out what you don’t need — not just leftover booze, but anything else you find triggering. If wine glasses in your cupboard feel like they’re beckoning you to drink, swap them out for some fun juice tumblers instead! Sometimes visual reminders of the past can sabotage our intentions, so let’s clear them away to make room for new memories.
4. April: Get active. Exercise releases endorphins and is scientifically proven to reduce cortisol levels and decrease stress. It also works wonders when it comes to cravings! It doesn’t have to be at the gym — any movement, such as walking, roller skating, swimming, even dancing in your kitchen counts.
5. May: Celebrate family. With Mother’s Day around the corner, it’s a great time to remember and appreciate family. Send a handwritten note to your relatives, have a Zoom chat with a college friend living in another state, or plan a fun day trip with your kids. Expressing our love and having authentic heart-to-heart conversations is a natural way to boost dopamine levels, according to research.
6. June: Go outside. Nature is a powerful healer, and nothing beats spending some time outdoors when it comes to staying sober or maintaining momentum in any transformative journey that centers on changing our thought patterns. And don’t worry if you don’t have a forest or beach within driving distance — a city park will do the trick just as well.
7. July: Get creative. Creativity is another fantastic way to get into a “flow state,” which is associated with reduced cravings and an all-natural dopamine “high.” Take a creative writing class, try your hand at writing a poem, learn to cook something you’ve never made before. You don’t have to show it to anyone or achieve any specific result — it’s all about engaging the creative part of your brain, which works to reroute the brain’s reward circuit in a productive, sustainable, and healthy way.
8. August: Engage your senses. In spite of wine being seen as a way to “bring out the flavor” in certain foods, alcohol actually dulls our senses. This month, explore the world of smells and tastes that you haven’t experienced before. Light aromatherapy candles or get a scented humidifier to set a specific mood in your house or apartment. Explore new spices when you cook to “surprise” your taste buds and engage your curiosity about alcohol-free life.
9. September: Start a new project. As kids head off to school and fresh pencils, binders, and backpacks line the aisles in stores, why not start a new project? Whether it’s planting a vegetable garden, remodeling a room, or digitizing boxes of papers you have in the garage to make room for that Peloton bike you’re saving for, immersing yourself in a project is a great way to get into that prized flow state.
10. October: Sober Halloween. With all of its craziness — adults walking around dressed as Tinkerbell, former Presidents, or Teletubbies — Halloween has become a large drinking holiday for some. This year, plan something different — maybe a walk through a corn maze or a sober costume party. It’s a fun way to experiment with sober social events!
11. November: Get grateful. With Thanksgiving coming up, why not spend the whole month acknowledging what we’re grateful for? Starting a gratitude practice (such as a daily journal) can shift your perspective in a way that makes alcohol less relevant, making it easier to appreciate the current moment.
12. December: Reflect and reassess. Congratulations! You’ve made it through a whole year of sober curiosity. Whether or not things went as planned, this is a huge accomplishment, since even trying to stay sober is a step in the right direction, if that is what you’re aiming for. Celebrate with a fun mocktail as you get ready to make plans for next year!

Happy New Year — Again!

Now it’s time to think about the next phase of your journey as we get closer to another New Year’s Eve. Why not keep the momentum going? There’s so much more to discover in sobriety, since that’s where authentic relationships, lifelong memories, and inspiring realizations happen.

And remember, although we’ve been talking about a year, it’s really a collection of days, hours, and moments. Those moments add up, and the more authentic ones you have, the more meaningful and rewarding the years become. In the words of psychologist Brene Brown, “Authenticity is a collection of choices that we have to make every day. It's about the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen.” So let your true self be seen — the one underneath the mask of alcohol.

Many of us have set a New Year’s resolution to drink less — and maybe you’re doing the Dry January challenge with us this year. Congrats! You’ve taken an important step to living a healthier, more fulfilling life. But why stop there? Why not continue and see where sobriety can take you if you stay with it even longer? We promise, only good things await. There’s absolutely nothing to lose — and so much to gain.

Curious? The timing is perfect — it’s January, and you’ve decided that this is the year. Let’s take a bold leap together into a year of sobriety — yes, a whole 365 days without booze. And guess what? By engaging our curiosity, and with science to back up our goals, we’re well on our way to the healthiest, most enjoyable year yet.

Why Quit Drinking for a Year?

Alcohol is a double-edged sword, and our drinking habits can sneak up on us. On one hand, it creates a powerful illusion: our troubles momentarily fade away, we feel more social and relaxed, and everyone around us suddenly gets more interesting and amusing. And yet, the illusion quickly fades, resulting in misunderstandings, mood swings, depression, sleep disturbances, isolation, and, eventually, dependence and the risk of alcohol use disorder (AUD).

The Benefits of a Break

Whether or not the negative effects of alcohol are obvious in our lives, there are many perks that come with pressing pause on the booze. Ah, the beauty of a hangover-free morning! And who doesn’t love to save a little dough? When we’re not dropping regular amounts on cocktails or pints at the bar, we’ll have more cash in our wallet — and this is just the tip of the sober iceberg.

Science shows us that going sober can lead to numerous health benefits:

• Our sleep improves. Alcohol might make us drowsy at first, but it’s notorious for disrupting our sleep patterns and cutting short the most restorative REM stage of sleep.
• Our minds get sharper. Alcohol can do a number on our brain, both in the long and short term. As a depressant, it slows down our thinking, which persists well into the next day that often leaves us feeling tired and sluggish. In the long term, it can cause various types of brain damage, including Wernicke-Korsakoff syndrome — a form of dementia associated with alcohol misuse. Leaving booze behind, in turn, allows the brain to function at optimal levels again and restores our clarity and ability to concentrate.
• We lose weight. From the empty calories to midnight munchies, alcohol is notorious for adding pounds (usually where we least want them, such as around our midsection). Watch the scale shift and your clothes fit better as you move through the year without booze — you’ll be amazed at the difference!
• Our liver is healthier. Our liver bears the brunt of the burden when it comes to processing alcohol, and giving it a much-needed break can work wonders. It’s incredibly resilient and begins healing itself as soon as we give it a chance to recover.
• Our skin looks better. Alcohol is dehydrating, leading to dull skin, acne flare-ups, and redness. Going booze-free can make our skin more radiant and healthy!
• We get sick less frequently. Don’t be surprised if the flu season passes you by this year! Studies show that alcohol interferes with our immune system, making us more vulnerable to pathogens, such as viruses and bacteria.
• Our risk of chronic diseases goes down. Even a small reduction in drinking lowers our chances of cardiovascular diseases and certain cancers.

Getting Started: Make a Plan

Now that we know the “why,” let’s get to the “how.” If thinking about a whole sober year at once feels intimidating, don’t worry! Let’s begin by making a sustainable plan that feels right for you.

1. Reflect on the role of alcohol in your life right now. When do you usually drink? How much? How do you feel afterwards? Don’t judge yourself — this is all about taking stock of the situation the way it is right now. Are there times when you end up drinking more than you wanted to? What are the most common triggers you’ve noticed?
2. Engage your “sober curiosity.” Now, let’s make a specific plan for the year. Do you want to go completely sober or does cutting back make more sense? Remember, this isn’t about depriving yourself but about being “sober curious.” What version of yourself would you like to meet this year? Maybe the version that doesn’t have wine with dinner or the one that has fun hiking in the nearby park on Saturday instead of spending the early morning hours nursing a hangover?
3. Get a team together. If there are other people in your life right now who are either sober-curious themselves or are supportive of your journey, get them on board! If not — no problem. There are plenty of online communities (such as Reframe) full of people on the same path who are ready to support you.
4. Stock up on non-alcoholic options. It helps to have non-alcoholic drinks stocked in your pantry — and there’s no reason they shouldn’t be just as fun as your regular Friday night options! Check out the different mocktail recipes for every season and get creative.

Keep It Going: Sticking With the Sober Start

After setting yourself up for success by making a plan for your sober year, it’s time to put it in motion. Here are some ways to keep the momentum going (and have fun along the way!):

1. January: Set your intentions. Whether or not you’re doing the Dry January challenge, use this month to set your intentions. Review the plan that you set for yourself and see how it goes. Feel free to modify if you need to — you want it to feel doable and right for you.
2. February: Expand your sober social network. It’s February, and love is in the air! This is the perfect time to get in touch with those who support your alcohol journey and make sure you have a strong network to rely on in the months to come. Science says that social support is vital in maintaining sobriety — so reach out to your friends, family members, and the Reframe community!
3. March: Do some spring cleaning. In January, you may have stocked up on non-alcoholic drink options to experiment with. Now it’s time to clear out what you don’t need — not just leftover booze, but anything else you find triggering. If wine glasses in your cupboard feel like they’re beckoning you to drink, swap them out for some fun juice tumblers instead! Sometimes visual reminders of the past can sabotage our intentions, so let’s clear them away to make room for new memories.
4. April: Get active. Exercise releases endorphins and is scientifically proven to reduce cortisol levels and decrease stress. It also works wonders when it comes to cravings! It doesn’t have to be at the gym — any movement, such as walking, roller skating, swimming, even dancing in your kitchen counts.
5. May: Celebrate family. With Mother’s Day around the corner, it’s a great time to remember and appreciate family. Send a handwritten note to your relatives, have a Zoom chat with a college friend living in another state, or plan a fun day trip with your kids. Expressing our love and having authentic heart-to-heart conversations is a natural way to boost dopamine levels, according to research.
6. June: Go outside. Nature is a powerful healer, and nothing beats spending some time outdoors when it comes to staying sober or maintaining momentum in any transformative journey that centers on changing our thought patterns. And don’t worry if you don’t have a forest or beach within driving distance — a city park will do the trick just as well.
7. July: Get creative. Creativity is another fantastic way to get into a “flow state,” which is associated with reduced cravings and an all-natural dopamine “high.” Take a creative writing class, try your hand at writing a poem, learn to cook something you’ve never made before. You don’t have to show it to anyone or achieve any specific result — it’s all about engaging the creative part of your brain, which works to reroute the brain’s reward circuit in a productive, sustainable, and healthy way.
8. August: Engage your senses. In spite of wine being seen as a way to “bring out the flavor” in certain foods, alcohol actually dulls our senses. This month, explore the world of smells and tastes that you haven’t experienced before. Light aromatherapy candles or get a scented humidifier to set a specific mood in your house or apartment. Explore new spices when you cook to “surprise” your taste buds and engage your curiosity about alcohol-free life.
9. September: Start a new project. As kids head off to school and fresh pencils, binders, and backpacks line the aisles in stores, why not start a new project? Whether it’s planting a vegetable garden, remodeling a room, or digitizing boxes of papers you have in the garage to make room for that Peloton bike you’re saving for, immersing yourself in a project is a great way to get into that prized flow state.
10. October: Sober Halloween. With all of its craziness — adults walking around dressed as Tinkerbell, former Presidents, or Teletubbies — Halloween has become a large drinking holiday for some. This year, plan something different — maybe a walk through a corn maze or a sober costume party. It’s a fun way to experiment with sober social events!
11. November: Get grateful. With Thanksgiving coming up, why not spend the whole month acknowledging what we’re grateful for? Starting a gratitude practice (such as a daily journal) can shift your perspective in a way that makes alcohol less relevant, making it easier to appreciate the current moment.
12. December: Reflect and reassess. Congratulations! You’ve made it through a whole year of sober curiosity. Whether or not things went as planned, this is a huge accomplishment, since even trying to stay sober is a step in the right direction, if that is what you’re aiming for. Celebrate with a fun mocktail as you get ready to make plans for next year!

Happy New Year — Again!

Now it’s time to think about the next phase of your journey as we get closer to another New Year’s Eve. Why not keep the momentum going? There’s so much more to discover in sobriety, since that’s where authentic relationships, lifelong memories, and inspiring realizations happen.

And remember, although we’ve been talking about a year, it’s really a collection of days, hours, and moments. Those moments add up, and the more authentic ones you have, the more meaningful and rewarding the years become. In the words of psychologist Brene Brown, “Authenticity is a collection of choices that we have to make every day. It's about the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen.” So let your true self be seen — the one underneath the mask of alcohol.

Ready To Say “No More Alcohol” in 2024? Reframe Can Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today! 

Maybe it’s that one final time you woke up at 3 a.m. in a cold sweat, unable to remember what you said at that office party the night before. Or maybe you’ve noticed that your weekly wine glass turned into a weekly (or even daily) wine bottle. No matter how many times you’ve decided, “No more alcohol tonight!” somehow it just sneaks back in. And now? Well, now you’ve decided to show it the door once and for all.

Whatever your situation, you decided to call it quits and “break up” with booze. Congratulations! It’s a brave step to a healthier and happier version of yourself, and we’re cheering you on wholeheartedly. 

But does saying goodbye to booze have to mean checking into rehab or spending Monday nights in a church basement, admitting that you are (yikes!) an alcoholic? Does it mean you have to start a 12-step program and psychoanalyze your childhood traumas with a therapist? Maybe! However, there are many other options nowadays. 

Whether your drinking has become a serious problem or you’re just ready to leave it behind for other reasons, let’s explore some ways to stop drinking in 2024!

Ready To Say Goodbye to Alcohol?

Before we dive into the specifics, let’s look at the benefits of quitting. Here’s a snapshot of what’s waiting for you:

• Better overall health. This one’s a no-brainer, but it’s worth mentioning: alcohol does a number on our health. Despite all those “moderate drinking is good for you” studies (many of which have serious design flaws), the truth is simple. As the WHO puts it, “No level of alcohol consumption is safe for our health.”

• Better sleep. Wait, isn’t a “nightcap” a thing? Yes and no. While alcohol might help us doze off initially, it disrupts our sleep and robs us of the most restorative REM phase.
• Sharper mind and memory. Those “what did I do last night?” moments will be a thing of the past. Plus, without alcohol, our problem-solving skills and cognitive abilities improve, making us sharper and more productive.
• More time. On top of all that time we spend waiting in line at the bar for a gin and tonic, we’ll regain lost hours of sleep, time spent nursing a hangover, and time with loved ones.
• More authentic connections. It’s not just the amount of time that matters — it’s also the quality. Without alcohol getting in the way, our interactions can feel more authentic and leave us with the spark of connection we’ve been searching for.

Before you move on, take a moment to envision what your life will be like without alcohol. What relationships will improve? What health challenges will dissolve? What will you be able to accomplish? 

10 Ways To Stop Drinking

If this new way of living sounds good to you, your next question might be, “But how do I stop drinking?” Here are 10 tried and tested tips:

1. Get Curious: Embrace the “Sober-Curious” Movement

These days, the “sober-curious” movement is stronger than ever. It’s all about approaching quitting with curiosity — not as something we’re giving up, but as a new lifestyle to explore. 

The sober-curious movement shares the spirit of the Dry January challenge, originally aimed at giving New Year’s Eve enthusiasts (and their livers) a much-needed break. The “dry” label quickly caught on as more monthly challenges started cropping up, each adding a unique touch to the idea of trying our life without booze. There’s now “Dry July,” “Sober September,” “Sober October,” and so forth. 

Before you know it, the whole year could turn into a “sober-curious” challenge, all in the spirit of exploration and fun! 

Tip: Start by joining a challenge, such as Dry January or Sober October. (Make up your own if you want!) Think of it as an opportunity to open a new chapter in your life. What can you discover? Maybe you’re sleeping better, or you have clearer skin. Maybe you’re forming more authentic connections (and actually remembering all those “great conversations” from the night before!). Write down your discoveries and watch the benefits add up.

2. Get on Track: Use a Drink Tracker

With our curiosity piqued and judgment banished to the sidelines, we’re ready to take the next step: tracking our drinking habits. Science shows that using a tracking app (more on this in a bit) leads to measurable improvements in reducing alcohol. 

Tip: Start by finding a method that resonates with you. Don’t like writing things down? No problem! Take notes on your phone or, better yet, try the tracking feature of the Reframe app!

3. Get Technical: Use Technology 

“Digital sidekicks” such as Reframe are revolutionizing the process of quitting or cutting back. In addition to providing us with an easy way to track our alcohol intake, they are treasure troves of other resources to help us coast through cravings, connect with others on a similar path, and learn more about alcohol’s effects on the mind and body.

According to an Addiction Science & Clinical Practice article, technology can also be a valuable asset for providers, making it easier to personalize treatment, manage data, and offer access to those who might otherwise find it challenging to get help.  

Tip: Explore the wealth of digital resources for yourself — and, of course, remember to give Reframe a try!

4. Get Mindful: Tap Into Mindfulness

How can mindfulness help us quit drinking? Science shows that the ability to observe our thoughts without judgment changes the neural landscape of our brain and helps us deal with cravings. Rather than “believing” every thought that floats through our mind, we start to get control over which ones we hold on to and which ones we let go.

Moreover, mindfulness gets us out of focusing on the past and future — two thought traps that can easily lure us back into our old habits. As John Bruna writes in The Essential Guidebook to Mindfulness in Recovery, “Instead of seeing the life you want to live in the distant future, just start living the life you want today. It is really that simple, and that challenging.”

Tip: Start small! There’s no need to join a hardcore yoga practice or spend hours meditating right away (or ever!). Mindfulness is all about becoming more aware of what’s going on at the present moment in your physical, mental, and emotional space. Try a sitting meditation for five minutes each morning, then gradually build up to longer sessions. 

5. Get Social: Build a Support Team

Like any other major undertaking, quitting alcohol is much easier if you’ve got a team behind you! In the words of Srinivas Shenoy, “Alcohol is the fuel to your pains. Share your pains and you will see how easy it is to quit alcohol.”

Your support team can include family members and friends, but it doesn’t have to. If you don’t feel comfortable sharing your story with your immediate circle — no worries! These days, it’s easier than ever to find a supportive group (such as the Reframe forum!) online.

Tip: In addition to finding a positive support group, you might want to put some distance between yourself and those who tend to pressure you into drinking more. 

6. Get Brainy: Tap Into Neuroscience 

Diving deeper into exactly what goes on in the brain when alcohol enters the scene is more than just science trivia. In fact, understanding what’s going on behind the scenes can help us separate ourselves from the chemical mechanism behind addiction. The process of doing so can be liberating: when we understand how fleeting and illusory the “pleasure” of drinking really is, alcohol loses some of its appeal.

Even better, learning about the neuroscience behind alcohol’s effects is incredibly motivating once we consider the science of neuroplasticity. Yes, the brain can change — at any age! Studies show that even in cases of severe brain injury, function can sometimes be restored through cognitive therapy, which promotes brain reorganization.

Tip: Learn more about alcohol’s effects on the brain and find science-backed ways to boost neuroplasticity. For example, aerobic exercise is one of the best ways to go!

7. Get Surfing: Dismiss Your Cravings

One of the best ways to stop drinking is going straight for the cause — cravings. Whatever the reasons driving us to drink, the immediate cause is always the “urge” — the persistent idea that tells us we “need” a drink to improve the situation we’re in. 

The important thing to realize about cravings is that they’re thoughts — and changeable thoughts at that. (Psychologist Amy Johnson discusses this process at length in The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit).

By looking at cravings as thoughts, we have the option to dismiss them without believing they’re true. Of course, dismissing urges can sometimes be easier said than done. This is where “urge surfing” comes in! As the name suggests, this practice involves waiting out the craving until it passes — usually about 20 minutes. In the meantime, it can be helpful to find a distracting activity (such as a phone game or an episode of a show). Check out some great urge surfing tools on the Reframe app!

Tip: Next time you have a craving, find an activity that distracts you for at least 20 minutes and see what happens. Chances are, it will get much less intense. Happy urge surfing!

8. Get Chatty: Try Talk Therapy

For those who think that “talk therapy” is all about lying down on a dark velvet couch and talking about your mother giving your brother the extra piece of birthday cake back in the day — we’ve got good news. These days, there are plenty of options! (Not that there’s anything wrong with going the traditional route, if that’s your thing.)

For example, cognitive behavioral therapy targets our subconscious beliefs and thought distortions around alcohol. It helps us target cravings at their root. (For instance, we might discover that beliefs such as “I can’t socialize without alcohol” are based on assumptions rather than reality.)

Tip: Try different approaches, and don’t throw in the towel right away if the first one doesn’t work. There’s something out there for everyone!

For more information, check out our blog: “How Can Dialectical Behavior Therapy (DBT) Help With Alcohol Misuse?”

9. Get Medical: Consider Medication

Medical science continues to find new ways to help us leave alcohol behind. Whether it’s by targeting the way alcohol is processed by the body or reducing cravings, there are plenty of medications out there that can give us a helping hand when it comes to saying “no more alcohol in 2024.” Here are the main players:

• Disulfiram. This one’s a classic for those who are ready to call it quits for good. Disulfiram “hijacks” the process of alcohol metabolism, leading to a buildup of a toxic byproduct — acetaldehyde. If we drink while taking it, the results are unpleasant; we’re looking at intense nausea, headaches, blood pressure fluctuations, and potentially dangerous cardiovascular effects.
• Naltrexone. Originally developed to help overcome opiate addiction, naltrexone interacts with receptors in the brain, making alcohol less pleasurable. No reward — no desire to drink.
• Acamprosate. The third popular option — acamprosate — takes a different route and goes straight for the cravings themselves by decreasing their intensity.

Tip: Always check with your doctor when it comes to medication. What’s right for some folks may not be right for others.

Ready to dig deeper? Take a look at our blog: “Which Medications Are Used To Stop Alcohol Cravings?”

10. Get Creative: Build a Life of Meaning

Finally, we can look at saying goodbye to alcohol as a creative process. One way to do so is to tap into our creativity, promoting a state of “flow.” Defined by psychologist Mihaly Csikszentmihalyi, flow is “a state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it even at great cost, for the sheer sake of doing it.” (Ever seen the Pixar movie Soul?)

Scientists have shown that being in a flow state actually changes the brain, promoting dopamine release and quieting the default mode network (DMN). The result? A natural feeling of reward and a “break” from our usual way of jumping to conclusions or falling into patterns of thought we are used to. Both of these shifts are powerful when it comes to thriving without booze!

Tip: Find your flow. Is it writing a few pages every morning? Gardening? Cooking? If you’re unsure, try new things (or things you haven’t done in a long time) until you find it.

Looking for additional tips to quit drinking? Check out our blog about  “Alternatives To Drinking Alcohol: Exploring Life Beyond Booze”

Find Your Alcohol-Free Path

In the end, finding ways to stop drinking alcohol is about carving your own path — and in 2024, there are many options and strategies to choose from and combine in your toolbox! That said, the past has plenty of valuable lessons to offer as well, so let’s end with some inspiring words from 13th-century poet and philosopher Rumi: “Don't be satisfied with stories, how things have gone with others. Unfold your own myth.”

Maybe it’s that one final time you woke up at 3 a.m. in a cold sweat, unable to remember what you said at that office party the night before. Or maybe you’ve noticed that your weekly wine glass turned into a weekly (or even daily) wine bottle. No matter how many times you’ve decided, “No more alcohol tonight!” somehow it just sneaks back in. And now? Well, now you’ve decided to show it the door once and for all.

Whatever your situation, you decided to call it quits and “break up” with booze. Congratulations! It’s a brave step to a healthier and happier version of yourself, and we’re cheering you on wholeheartedly. 

But does saying goodbye to booze have to mean checking into rehab or spending Monday nights in a church basement, admitting that you are (yikes!) an alcoholic? Does it mean you have to start a 12-step program and psychoanalyze your childhood traumas with a therapist? Maybe! However, there are many other options nowadays. 

Whether your drinking has become a serious problem or you’re just ready to leave it behind for other reasons, let’s explore some ways to stop drinking in 2024!

Ready To Say Goodbye to Alcohol?

Before we dive into the specifics, let’s look at the benefits of quitting. Here’s a snapshot of what’s waiting for you:

• Better overall health. This one’s a no-brainer, but it’s worth mentioning: alcohol does a number on our health. Despite all those “moderate drinking is good for you” studies (many of which have serious design flaws), the truth is simple. As the WHO puts it, “No level of alcohol consumption is safe for our health.”

• Better sleep. Wait, isn’t a “nightcap” a thing? Yes and no. While alcohol might help us doze off initially, it disrupts our sleep and robs us of the most restorative REM phase.
• Sharper mind and memory. Those “what did I do last night?” moments will be a thing of the past. Plus, without alcohol, our problem-solving skills and cognitive abilities improve, making us sharper and more productive.
• More time. On top of all that time we spend waiting in line at the bar for a gin and tonic, we’ll regain lost hours of sleep, time spent nursing a hangover, and time with loved ones.
• More authentic connections. It’s not just the amount of time that matters — it’s also the quality. Without alcohol getting in the way, our interactions can feel more authentic and leave us with the spark of connection we’ve been searching for.

Before you move on, take a moment to envision what your life will be like without alcohol. What relationships will improve? What health challenges will dissolve? What will you be able to accomplish? 

10 Ways To Stop Drinking

If this new way of living sounds good to you, your next question might be, “But how do I stop drinking?” Here are 10 tried and tested tips:

1. Get Curious: Embrace the “Sober-Curious” Movement

These days, the “sober-curious” movement is stronger than ever. It’s all about approaching quitting with curiosity — not as something we’re giving up, but as a new lifestyle to explore. 

The sober-curious movement shares the spirit of the Dry January challenge, originally aimed at giving New Year’s Eve enthusiasts (and their livers) a much-needed break. The “dry” label quickly caught on as more monthly challenges started cropping up, each adding a unique touch to the idea of trying our life without booze. There’s now “Dry July,” “Sober September,” “Sober October,” and so forth. 

Before you know it, the whole year could turn into a “sober-curious” challenge, all in the spirit of exploration and fun! 

Tip: Start by joining a challenge, such as Dry January or Sober October. (Make up your own if you want!) Think of it as an opportunity to open a new chapter in your life. What can you discover? Maybe you’re sleeping better, or you have clearer skin. Maybe you’re forming more authentic connections (and actually remembering all those “great conversations” from the night before!). Write down your discoveries and watch the benefits add up.

2. Get on Track: Use a Drink Tracker

With our curiosity piqued and judgment banished to the sidelines, we’re ready to take the next step: tracking our drinking habits. Science shows that using a tracking app (more on this in a bit) leads to measurable improvements in reducing alcohol. 

Tip: Start by finding a method that resonates with you. Don’t like writing things down? No problem! Take notes on your phone or, better yet, try the tracking feature of the Reframe app!

3. Get Technical: Use Technology 

“Digital sidekicks” such as Reframe are revolutionizing the process of quitting or cutting back. In addition to providing us with an easy way to track our alcohol intake, they are treasure troves of other resources to help us coast through cravings, connect with others on a similar path, and learn more about alcohol’s effects on the mind and body.

According to an Addiction Science & Clinical Practice article, technology can also be a valuable asset for providers, making it easier to personalize treatment, manage data, and offer access to those who might otherwise find it challenging to get help.  

Tip: Explore the wealth of digital resources for yourself — and, of course, remember to give Reframe a try!

4. Get Mindful: Tap Into Mindfulness

How can mindfulness help us quit drinking? Science shows that the ability to observe our thoughts without judgment changes the neural landscape of our brain and helps us deal with cravings. Rather than “believing” every thought that floats through our mind, we start to get control over which ones we hold on to and which ones we let go.

Moreover, mindfulness gets us out of focusing on the past and future — two thought traps that can easily lure us back into our old habits. As John Bruna writes in The Essential Guidebook to Mindfulness in Recovery, “Instead of seeing the life you want to live in the distant future, just start living the life you want today. It is really that simple, and that challenging.”

Tip: Start small! There’s no need to join a hardcore yoga practice or spend hours meditating right away (or ever!). Mindfulness is all about becoming more aware of what’s going on at the present moment in your physical, mental, and emotional space. Try a sitting meditation for five minutes each morning, then gradually build up to longer sessions. 

5. Get Social: Build a Support Team

Like any other major undertaking, quitting alcohol is much easier if you’ve got a team behind you! In the words of Srinivas Shenoy, “Alcohol is the fuel to your pains. Share your pains and you will see how easy it is to quit alcohol.”

Your support team can include family members and friends, but it doesn’t have to. If you don’t feel comfortable sharing your story with your immediate circle — no worries! These days, it’s easier than ever to find a supportive group (such as the Reframe forum!) online.

Tip: In addition to finding a positive support group, you might want to put some distance between yourself and those who tend to pressure you into drinking more. 

6. Get Brainy: Tap Into Neuroscience 

Diving deeper into exactly what goes on in the brain when alcohol enters the scene is more than just science trivia. In fact, understanding what’s going on behind the scenes can help us separate ourselves from the chemical mechanism behind addiction. The process of doing so can be liberating: when we understand how fleeting and illusory the “pleasure” of drinking really is, alcohol loses some of its appeal.

Even better, learning about the neuroscience behind alcohol’s effects is incredibly motivating once we consider the science of neuroplasticity. Yes, the brain can change — at any age! Studies show that even in cases of severe brain injury, function can sometimes be restored through cognitive therapy, which promotes brain reorganization.

Tip: Learn more about alcohol’s effects on the brain and find science-backed ways to boost neuroplasticity. For example, aerobic exercise is one of the best ways to go!

7. Get Surfing: Dismiss Your Cravings

One of the best ways to stop drinking is going straight for the cause — cravings. Whatever the reasons driving us to drink, the immediate cause is always the “urge” — the persistent idea that tells us we “need” a drink to improve the situation we’re in. 

The important thing to realize about cravings is that they’re thoughts — and changeable thoughts at that. (Psychologist Amy Johnson discusses this process at length in The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit).

By looking at cravings as thoughts, we have the option to dismiss them without believing they’re true. Of course, dismissing urges can sometimes be easier said than done. This is where “urge surfing” comes in! As the name suggests, this practice involves waiting out the craving until it passes — usually about 20 minutes. In the meantime, it can be helpful to find a distracting activity (such as a phone game or an episode of a show). Check out some great urge surfing tools on the Reframe app!

Tip: Next time you have a craving, find an activity that distracts you for at least 20 minutes and see what happens. Chances are, it will get much less intense. Happy urge surfing!

8. Get Chatty: Try Talk Therapy

For those who think that “talk therapy” is all about lying down on a dark velvet couch and talking about your mother giving your brother the extra piece of birthday cake back in the day — we’ve got good news. These days, there are plenty of options! (Not that there’s anything wrong with going the traditional route, if that’s your thing.)

For example, cognitive behavioral therapy targets our subconscious beliefs and thought distortions around alcohol. It helps us target cravings at their root. (For instance, we might discover that beliefs such as “I can’t socialize without alcohol” are based on assumptions rather than reality.)

Tip: Try different approaches, and don’t throw in the towel right away if the first one doesn’t work. There’s something out there for everyone!

For more information, check out our blog: “How Can Dialectical Behavior Therapy (DBT) Help With Alcohol Misuse?”

9. Get Medical: Consider Medication

Medical science continues to find new ways to help us leave alcohol behind. Whether it’s by targeting the way alcohol is processed by the body or reducing cravings, there are plenty of medications out there that can give us a helping hand when it comes to saying “no more alcohol in 2024.” Here are the main players:

• Disulfiram. This one’s a classic for those who are ready to call it quits for good. Disulfiram “hijacks” the process of alcohol metabolism, leading to a buildup of a toxic byproduct — acetaldehyde. If we drink while taking it, the results are unpleasant; we’re looking at intense nausea, headaches, blood pressure fluctuations, and potentially dangerous cardiovascular effects.
• Naltrexone. Originally developed to help overcome opiate addiction, naltrexone interacts with receptors in the brain, making alcohol less pleasurable. No reward — no desire to drink.
• Acamprosate. The third popular option — acamprosate — takes a different route and goes straight for the cravings themselves by decreasing their intensity.

Tip: Always check with your doctor when it comes to medication. What’s right for some folks may not be right for others.

Ready to dig deeper? Take a look at our blog: “Which Medications Are Used To Stop Alcohol Cravings?”

10. Get Creative: Build a Life of Meaning

Finally, we can look at saying goodbye to alcohol as a creative process. One way to do so is to tap into our creativity, promoting a state of “flow.” Defined by psychologist Mihaly Csikszentmihalyi, flow is “a state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it even at great cost, for the sheer sake of doing it.” (Ever seen the Pixar movie Soul?)

Scientists have shown that being in a flow state actually changes the brain, promoting dopamine release and quieting the default mode network (DMN). The result? A natural feeling of reward and a “break” from our usual way of jumping to conclusions or falling into patterns of thought we are used to. Both of these shifts are powerful when it comes to thriving without booze!

Tip: Find your flow. Is it writing a few pages every morning? Gardening? Cooking? If you’re unsure, try new things (or things you haven’t done in a long time) until you find it.

Looking for additional tips to quit drinking? Check out our blog about  “Alternatives To Drinking Alcohol: Exploring Life Beyond Booze”

Find Your Alcohol-Free Path

In the end, finding ways to stop drinking alcohol is about carving your own path — and in 2024, there are many options and strategies to choose from and combine in your toolbox! That said, the past has plenty of valuable lessons to offer as well, so let’s end with some inspiring words from 13th-century poet and philosopher Rumi: “Don't be satisfied with stories, how things have gone with others. Unfold your own myth.”

Reframe Can Help You Take Control of Your Alcohol Recovery Process

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

If you had the chance to attend a recovery program for your alcohol use, would you take it? Mel Gibson, an American actor and film director, was required by a court to go through rehabilitation for his alcohol use after driving under the influence of alcohol. Addiction recovery looks different for everybody, but some of us may be legally required to participate in rehabilitation to break unhealthy patterns.

Many people come out of these programs successfully and continue on the path of recovery, but how do they get there and what are the costs? Continue reading to find out more about the processes and standards behind court-ordered rehab for substance use.

What Is Court-Ordered Rehab for Addiction Treatment?

Court-ordered rehabilitation, assigned by a drug court or a different component of the criminal justice system, is addiction therapy in lieu of jail time or other punishments. It may also be given as an option for those already in jail who can be out on parole or pretrial release. Case managers are put in charge of individual defendants for each case.

Who Is Eligible?

While it varies among states, here are some general guidelines for what qualifies someone for court-ordered rehab for addiction treatment:

• The offense was nonviolent. Violent offenses often require a more holistic approach, although addiction treatment may be a facet.

• A substance was involved. The crime committed was a result of substance use, or a consistent pattern of substance use could reasonably explain the crime.

• High chance of a good outcome. The court decides that the defendant will likely benefit from addiction treatment and that treating the underlying substance misuse would be a significant contributor to effective rehabilitation.

• Post-treatment monitoring. In most cases, the crime must also qualify for a probationary period entailing court-ordered monitoring of post-treatment progress.

Examples of Court-Ordered Activities

Rehabilitation journeys look different for everyone. Court-ordered rehab treatment is no different. Some defendants may go through group therapy or one-on-one counseling while others may go through assessments and monitoring to help meet therapeutic goals and court-mandated rehabilitation requirements. 

The following list, while not exhaustive, can give us a good idea of what to expect from court-ordered rehab:


• Risk assessments. These are used to estimate the chance of reoffending and also to measure progress.

• Check-ins. Regular interaction with a judge may be part of a court-ordered rehab program to maintain accountability and communication.

• Court monitoring. The defendant will likely be monitored or supervised throughout the rehabilitation process.

• Therapy. Behavioral therapies, either one-on-one or with a group, are essential for addressing underlying factors in substance misuse and developing healthier coping mechanisms. This may also entail medication management with a psychiatrist.

• Post-treatment program. Recovery doesn’t end when rehab ends. The court may order participation in a post-rehabilitation plan to keep the defendant accountable to themselves, the court, and their loved ones.

• Education. The defendant may be required to complete classes about addiction and treatment.

What Is a Drug Court?

We know drug courts assign the offenders to court-ordered rehabilitation, but what is a drug court? Let’s explore the history of drug courts and how they differ from their earliest days to the present.

In the 1980s, drug courts gained momentum due to the growing number of drug-related court cases. The “War Against Drugs,” a program of the federal government to ban certain drugs from the U.S., grew into a movement as the federal government and states cracked down on drug users and demanded more than police action.

The first official drug treatment court was created in Miami in 1989. Drug courts were created on the belief that addiction is a disease, and crimes associated with an addiction were outcomes of the disease and thus needed treatment instead of punishment. By 1997, over 300 drug courts were established across the U.S., and today there are more than 1,000 drug courts. 

Drug courts bring together professionals from behavioral health, criminal justice, and social services to provide immediate and thorough drug addiction treatment for defendants who become participants. These courts assign treatment and provide alternatives to jail time. 

Treatment for alcohol use fits into this category, and defendants who commit crimes due to their alcohol use may have the option to participate in court-ordered rehab instead of incarceration. Drug courts are used to give options to nonviolent offenders who committed crimes.


What Is the Purpose of Court-Appointed Rehab?

The primary purpose of court-appointed rehab is to provide a place for rehabilitation and recovery that is individualized and doesn’t involve jail time. Alternatively, an offender may be released from jail early so they can participate in court-appointed rehabilitation. Offenders who are released on parole or probation also can be assigned to court-appointed rehab so they can get the addiction recovery help they need.

Another important component of court-appointed rehab is to treat substance misuse in a safe and structured environment. Judges and other members of a drug court can keep offenders accountable to others and to themselves as they go through the treatment process in rehab. Court-appointed rehab aims to break the cycle of substance use, addiction to substances, and criminal behavior.

How Long Is Court-Ordered Rehab?

No specific time limits are set on court-ordered rehab, so it varies between states, courts, and offenders. Some offenders will find themselves going to programs for years, while others will participate in court-ordered rehab for a few months. There are 30-day, 60-day, and 90-day rehab programs and some even longer.

Rules often apply to court-ordered rehab, and it’s important for offenders to follow them. The offender has to stay in rehab for the entire duration of time assigned by the court unless stated otherwise during the treatment process. 

The court has the right to change the rehab treatment time, too, so it’s important to stay in-contact with and up-to-date on the information assigned with a court-ordered rehab program. Typically, the conditions of the agreement for treatment last 12-15 months.

What Happens If You Leave a Court-Ordered Rehab Program?

If we leave a court-appointed rehab program early, there will likely be legal consequences. Leaving a treatment program early can lead to, at best, longer rehabilitation time and, at worst, imprisonment for any duration of time the court sees fit. In most cases, termination or abandonment of a court-ordered rehab program before the court-assigned timeline is up will result in jail time.

What if we need to leave our state or want to go on vacation during court-appointed rehab? Regulations are on a state-by-state basis. Some states and courts may be more flexible than others, and travel restrictions may also depend on the type of program. For example, a participant in a court-ordered rehab program may be restricted to their state of rehab, while others may be allowed to leave their state for certain reasons.

Case managers, probation officers, and/or parole officers are usually responsible for holding offenders accountable to their rehab programs and rehab program timelines. Some offenders will also be in contact with the judge or other legal representatives from the initial drug court.

Who Pays for Court-Ordered Rehab?

The defendant almost always pays for their court-ordered rehab. The cost of court-ordered rehabilitation treatment varies between addiction treatment centers, the condition being treated, state-by-state regulations, and insurance companies. 

Different treatment centers will have different out-of-pocket costs. These also vary by state, county, and even on an individual basis. In the same light, the cost of court-ordered rehab will differ based on the condition being treated. For example, court-ordered rehab for alcohol use disorder could cost between $5,000 and $10,000 before insurance.

Some health insurance companies cover most costs for treatment of alcohol and other substance use. Unfortunately, most insurance companies themselves need to deem substance use treatment “medically necessary” before they will cover it. So, if court-ordered rehab is assigned, but the offender’s health insurance company doesn’t deem the treatment plan medically necessary, the health insurance company will likely not cover the cost (or at least not all of the cost).

For offenders who are part of Medicaid, the government-provided health insurance program, Medicaid is required to cover substance abuse and mental health treatment, but the extent to which this will be applied varies widely between states and individual plans. The fine print doesn’t specify that Medicaid must cover court-mandated alcohol use rehabilitation, only that substance use treatment must be covered to some extent.

If you find yourself fighting with your insurance company over court-ordered rehab coverage, remember the Mental Health Parity and Addiction Equity Act of 2008 requires insurance companies to cover substance abuse treatment. Most insurance companies should have some coverage for alcohol use treatment even if it is a small amount.

Does Court-Ordered Rehab Actually Work?

The National Institute on Drug Abuse (NIDA) has research demonstrating that court-mandated rehab for substance use does, in fact, work for participants who are mandated by the court to seek alcohol addiction treatment and treatment for use of other substances. This applied even to offenders who didn’t want to participate in the program.

The National Institute of Justice (NIJ) has some statistics on this subject as well:


• Participants in the drug court program had fewer arrests and reported less criminal involvement than those who did not participate.
• Reduction in substance use was observed more in court-rehab participants during and after rehabilitation.
• The criminal justice system also saves roughly $6,000 per offender who finishes their court-mandated program.

A common misconception is that the rehab must be voluntary to work, but research shows this is not the case. Even those who don’t want to participate in court-ordered rehab can benefit from the program. However, the longer the treatment program is the less motivated offenders are to complete it, at least initially.

Sometimes the programs don’t work, and offenders go to jail or back to using their substance after rehabilitation treatment. The programs are not perfect, and there is still much research to be done on the best and most effective treatment programs for court-mandated substance misuse rehabilitation.

What Happens After Court-Ordered Rehab?

Court-ordered rehab isn’t a “cure-all” for alcohol use after a crime has been committed, but it can be part of the journey towards curbing alcohol use and recovering from alcohol use. Recovery is a process, and no path is linear.

If you are required to participate in court-mandated rehab, think of this as the beginning of your journey or a step along the way rather than a bump in the road or a hindrance to your goals.

Read this New York Times story by a mother who was worried about her son, who had substance use problems throughout his teenage years and was given the option to go to rehab instead of jail. 

His mother wrote, “A sympathetic police officer gave him a choice between rehab or jail. He chose rehab. If he hadn’t been impelled, he says (and I believe), he probably wouldn’t be alive today. There was a time I didn’t think he would make it to 21. He turned 40 this year, after being sober for 11 years.”

Conclusion

Court-ordered rehabilitation can be daunting for those who have to choose between jail time and a rehabilitation program that emphasizes accountability to participants, loved ones, and a drug court. Hope is possible to maintain when participating in mandated addiction treatment!

If you had the chance to attend a recovery program for your alcohol use, would you take it? Mel Gibson, an American actor and film director, was required by a court to go through rehabilitation for his alcohol use after driving under the influence of alcohol. Addiction recovery looks different for everybody, but some of us may be legally required to participate in rehabilitation to break unhealthy patterns.

Many people come out of these programs successfully and continue on the path of recovery, but how do they get there and what are the costs? Continue reading to find out more about the processes and standards behind court-ordered rehab for substance use.

What Is Court-Ordered Rehab for Addiction Treatment?

Court-ordered rehabilitation, assigned by a drug court or a different component of the criminal justice system, is addiction therapy in lieu of jail time or other punishments. It may also be given as an option for those already in jail who can be out on parole or pretrial release. Case managers are put in charge of individual defendants for each case.

Who Is Eligible?

While it varies among states, here are some general guidelines for what qualifies someone for court-ordered rehab for addiction treatment:

• The offense was nonviolent. Violent offenses often require a more holistic approach, although addiction treatment may be a facet.

• A substance was involved. The crime committed was a result of substance use, or a consistent pattern of substance use could reasonably explain the crime.

• High chance of a good outcome. The court decides that the defendant will likely benefit from addiction treatment and that treating the underlying substance misuse would be a significant contributor to effective rehabilitation.

• Post-treatment monitoring. In most cases, the crime must also qualify for a probationary period entailing court-ordered monitoring of post-treatment progress.

Examples of Court-Ordered Activities

Rehabilitation journeys look different for everyone. Court-ordered rehab treatment is no different. Some defendants may go through group therapy or one-on-one counseling while others may go through assessments and monitoring to help meet therapeutic goals and court-mandated rehabilitation requirements. 

The following list, while not exhaustive, can give us a good idea of what to expect from court-ordered rehab:


• Risk assessments. These are used to estimate the chance of reoffending and also to measure progress.

• Check-ins. Regular interaction with a judge may be part of a court-ordered rehab program to maintain accountability and communication.

• Court monitoring. The defendant will likely be monitored or supervised throughout the rehabilitation process.

• Therapy. Behavioral therapies, either one-on-one or with a group, are essential for addressing underlying factors in substance misuse and developing healthier coping mechanisms. This may also entail medication management with a psychiatrist.

• Post-treatment program. Recovery doesn’t end when rehab ends. The court may order participation in a post-rehabilitation plan to keep the defendant accountable to themselves, the court, and their loved ones.

• Education. The defendant may be required to complete classes about addiction and treatment.

What Is a Drug Court?

We know drug courts assign the offenders to court-ordered rehabilitation, but what is a drug court? Let’s explore the history of drug courts and how they differ from their earliest days to the present.

In the 1980s, drug courts gained momentum due to the growing number of drug-related court cases. The “War Against Drugs,” a program of the federal government to ban certain drugs from the U.S., grew into a movement as the federal government and states cracked down on drug users and demanded more than police action.

The first official drug treatment court was created in Miami in 1989. Drug courts were created on the belief that addiction is a disease, and crimes associated with an addiction were outcomes of the disease and thus needed treatment instead of punishment. By 1997, over 300 drug courts were established across the U.S., and today there are more than 1,000 drug courts. 

Drug courts bring together professionals from behavioral health, criminal justice, and social services to provide immediate and thorough drug addiction treatment for defendants who become participants. These courts assign treatment and provide alternatives to jail time. 

Treatment for alcohol use fits into this category, and defendants who commit crimes due to their alcohol use may have the option to participate in court-ordered rehab instead of incarceration. Drug courts are used to give options to nonviolent offenders who committed crimes.


What Is the Purpose of Court-Appointed Rehab?

The primary purpose of court-appointed rehab is to provide a place for rehabilitation and recovery that is individualized and doesn’t involve jail time. Alternatively, an offender may be released from jail early so they can participate in court-appointed rehabilitation. Offenders who are released on parole or probation also can be assigned to court-appointed rehab so they can get the addiction recovery help they need.

Another important component of court-appointed rehab is to treat substance misuse in a safe and structured environment. Judges and other members of a drug court can keep offenders accountable to others and to themselves as they go through the treatment process in rehab. Court-appointed rehab aims to break the cycle of substance use, addiction to substances, and criminal behavior.

How Long Is Court-Ordered Rehab?

No specific time limits are set on court-ordered rehab, so it varies between states, courts, and offenders. Some offenders will find themselves going to programs for years, while others will participate in court-ordered rehab for a few months. There are 30-day, 60-day, and 90-day rehab programs and some even longer.

Rules often apply to court-ordered rehab, and it’s important for offenders to follow them. The offender has to stay in rehab for the entire duration of time assigned by the court unless stated otherwise during the treatment process. 

The court has the right to change the rehab treatment time, too, so it’s important to stay in-contact with and up-to-date on the information assigned with a court-ordered rehab program. Typically, the conditions of the agreement for treatment last 12-15 months.

What Happens If You Leave a Court-Ordered Rehab Program?

If we leave a court-appointed rehab program early, there will likely be legal consequences. Leaving a treatment program early can lead to, at best, longer rehabilitation time and, at worst, imprisonment for any duration of time the court sees fit. In most cases, termination or abandonment of a court-ordered rehab program before the court-assigned timeline is up will result in jail time.

What if we need to leave our state or want to go on vacation during court-appointed rehab? Regulations are on a state-by-state basis. Some states and courts may be more flexible than others, and travel restrictions may also depend on the type of program. For example, a participant in a court-ordered rehab program may be restricted to their state of rehab, while others may be allowed to leave their state for certain reasons.

Case managers, probation officers, and/or parole officers are usually responsible for holding offenders accountable to their rehab programs and rehab program timelines. Some offenders will also be in contact with the judge or other legal representatives from the initial drug court.

Who Pays for Court-Ordered Rehab?

The defendant almost always pays for their court-ordered rehab. The cost of court-ordered rehabilitation treatment varies between addiction treatment centers, the condition being treated, state-by-state regulations, and insurance companies. 

Different treatment centers will have different out-of-pocket costs. These also vary by state, county, and even on an individual basis. In the same light, the cost of court-ordered rehab will differ based on the condition being treated. For example, court-ordered rehab for alcohol use disorder could cost between $5,000 and $10,000 before insurance.

Some health insurance companies cover most costs for treatment of alcohol and other substance use. Unfortunately, most insurance companies themselves need to deem substance use treatment “medically necessary” before they will cover it. So, if court-ordered rehab is assigned, but the offender’s health insurance company doesn’t deem the treatment plan medically necessary, the health insurance company will likely not cover the cost (or at least not all of the cost).

For offenders who are part of Medicaid, the government-provided health insurance program, Medicaid is required to cover substance abuse and mental health treatment, but the extent to which this will be applied varies widely between states and individual plans. The fine print doesn’t specify that Medicaid must cover court-mandated alcohol use rehabilitation, only that substance use treatment must be covered to some extent.

If you find yourself fighting with your insurance company over court-ordered rehab coverage, remember the Mental Health Parity and Addiction Equity Act of 2008 requires insurance companies to cover substance abuse treatment. Most insurance companies should have some coverage for alcohol use treatment even if it is a small amount.

Does Court-Ordered Rehab Actually Work?

The National Institute on Drug Abuse (NIDA) has research demonstrating that court-mandated rehab for substance use does, in fact, work for participants who are mandated by the court to seek alcohol addiction treatment and treatment for use of other substances. This applied even to offenders who didn’t want to participate in the program.

The National Institute of Justice (NIJ) has some statistics on this subject as well:


• Participants in the drug court program had fewer arrests and reported less criminal involvement than those who did not participate.
• Reduction in substance use was observed more in court-rehab participants during and after rehabilitation.
• The criminal justice system also saves roughly $6,000 per offender who finishes their court-mandated program.

A common misconception is that the rehab must be voluntary to work, but research shows this is not the case. Even those who don’t want to participate in court-ordered rehab can benefit from the program. However, the longer the treatment program is the less motivated offenders are to complete it, at least initially.

Sometimes the programs don’t work, and offenders go to jail or back to using their substance after rehabilitation treatment. The programs are not perfect, and there is still much research to be done on the best and most effective treatment programs for court-mandated substance misuse rehabilitation.

What Happens After Court-Ordered Rehab?

Court-ordered rehab isn’t a “cure-all” for alcohol use after a crime has been committed, but it can be part of the journey towards curbing alcohol use and recovering from alcohol use. Recovery is a process, and no path is linear.

If you are required to participate in court-mandated rehab, think of this as the beginning of your journey or a step along the way rather than a bump in the road or a hindrance to your goals.

Read this New York Times story by a mother who was worried about her son, who had substance use problems throughout his teenage years and was given the option to go to rehab instead of jail. 

His mother wrote, “A sympathetic police officer gave him a choice between rehab or jail. He chose rehab. If he hadn’t been impelled, he says (and I believe), he probably wouldn’t be alive today. There was a time I didn’t think he would make it to 21. He turned 40 this year, after being sober for 11 years.”

Conclusion

Court-ordered rehabilitation can be daunting for those who have to choose between jail time and a rehabilitation program that emphasizes accountability to participants, loved ones, and a drug court. Hope is possible to maintain when participating in mandated addiction treatment!

Quitting Alcohol For Good? Reframe Can Support Your Journey!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

It’s Monday morning, and you’re still feeling the effects of the drinks you had at that wedding Saturday night. You’re no longer drunk, but you still don’t feel quite yourself yet. This is because alcohol stays in our system for longer than we may think. 

Because it stays in our system for so long, it lingers in one of the most unsuspecting places — our hair. This makes the alcohol hair follicle test one of the most reliable tests for alcohol consumption. To understand how the test works and how to pass one, let’s first straighten out how alcohol is metabolized in our body and how long it can stay in our hair.

Metabolization of Alcohol

Metabolization refers to how our body breaks down a substance to use or eliminate. We metabolize anything we eat or drink. Alcohol is metabolized in our body through different pathways. When we drink alcohol, it’s absorbed primarily by the veins in our gastrointestinal tract. From there, the portal vein transports alcohol to our liver — which is tasked with over 90% of alcohol metabolization. 

How Does Alcohol End Up in Your Hair?

Alcohol also travels through our bloodstream to other parts of our body, which help to break down the remaining toxins through a process called non-oxidative alcohol metabolization. Through this process, the remaining alcohol is slowly eliminated through our sweat, urine, breath, and hair growth. 

Due to this process, alcohol can be detected through blood tests, urine samples, breathalyzers, saliva, and yes, even hair tests. Alcohol hair follicle tests are one of the most reliable tests available, especially for longer timeframes (more on that later).

How Long Does Alcohol Stay in Your Hair?

How quickly our body metabolizes alcohol can be influenced by several factors, including biological factors, gender, and health. Environmental factors such as the amount and type of alcohol we consume also make a difference. 

While alcohol can only be detected in our blood, breath, saliva, or urine for up to 24 hours, it can be detected in our hair for about 6 months. Studies have also found markers that can be detected after years. 

Hair Follicle Alcohol Tests

Because hair follicle tests span a broader timeframe than other tests, they serve a very specific purpose. But how do they work? How accurate are they? How much alcohol will show up on them? What are they used for? Let’s find out.  

How Do Alcohol Hair Tests Work?

Alcohol hair tests require a sample of hair, which is examined by a lab for specific biomarkers that confirm alcohol consumption. The preferred sample is hair from our head, but body hair may also be used if needed. 

Hair follicle tests can vary depending on the specific test and what it’s used for. Biomarkers that alcohol hair tests commonly look for include Ethyl Glucuronide (Etg), and Fatty Acid Ethyl Esters (FAEE). These biomarkers are products of nonoxidizing metabolization, which we know can linger in tissues in our body such as the ones found in our hair follicles. 

Factors That Influence Alcohol Hair Follicle Tests

Even though hair tests are generally reliable, several external factors can influence alcohol hair follicle test results: 

• Medications. Some over-the-counter and prescription medications that contain alcohol can cause false positive test results. 
• Lab preservation. With all lab tests, there’s room for human and testing errors. An inadequate hair sample, faulty transportation or preservation of the sample, and lab errors can all lead to impacted results. Although, at a relatively low probability. 
• External hair products. Hair products that contain alcohol can affect fat-soluble biomarkers. Chemical hair treatments such as bleaching and perming can affect water-soluble markers. Research shows coloring may not significantly affect tested biomarkers, but perming and bleaching may have influential effects that should be taken into consideration. Comprehensive hair tests will often test for more than one biomarker for more definitive and accurate results. 
• Testing windows. Hair follicle tests can only detect alcohol consumption up to a certain range, typically about 90 days after drinking. Additionally, because it takes 7-10 days for alcohol metabolites to travel to our hair, it is not a reliable test of acute alcohol consumption.

If this many factors can influence the results of a hair follicle test, you’re probably wondering how accurate they can possibly be. Let’s take a closer look. 

How Accurate Are Hair Follicle Tests for Alcohol?

Most hair follicle tests are court-ordered and completed by authorized laboratories. Hair follicle tests are considered an accurate detector of regular or excessive alcohol consumption. A study on the sensitivity of EtG tests found that while the test may not be quantitatively accurate, a positive result is a strong qualitative indicator of alcohol consumption within the last three months. Comprehensive tests not only test for EtG but also FAEE for even greater accuracy.

Home hair follicle testing kits are also available for personal use. At-home kits can be helpful if we have concerns regarding a family member or a friend's alcohol use, or we’d like to test for our own reassurance. While they are usually less costly than laboratory tests, at-home tests can be less accurate. Directions are provided for us to be able to obtain and transport the sample; however, there’s more room for error and other external variables that can affect the results.

While some external influences may impact the detection of alcohol in a hair follicle test, alcohol can still be present in our hair.

How Much Alcohol Will Show Up on a Hair Follicle Test?

The exact amount of alcohol needed to be detected by a hair follicle test is unclear. Hair tests are primarily used to identify regular drinking and are more accurate in identifying high-risk drinkers. 

According to the Society of Hair Testing (SoHT), chronic excessive alcohol consumption is defined as having six or more standard drinks over several months. SoHT classifies drinkers into three categories depending on the levels of EtG detected in a hair follicle test:

• <5 pg/mg indicates abstinence
• >5 to 29 pg/mg indicates repeated alcohol consumption 
• >30 pg/mg indicates chronic excessive alcohol consumption

Alcohol hair follicle tests provide an average rate of alcohol consumption over a given timeframe. However, due to the many variables that can influence the concentration of EtG and other markers — including the amount of alcohol, type of alcohol, and when it was consumed — we don’t know exactly how much alcohol can be detected in a sample.

That being said, it’s safe to assume that any amount of alcohol can be detected in a hair follicle test. While the test isn’t able to provide an exact snapshot of someone’s drinking habits, it’s often used in conjunction with other evidence for different purposes.

What Are Hair Follicle Alcohol Tests Used For? 

Hair follicle alcohol tests help identify drinking patterns within a specific timeframe. They are used for four main purposes: 

• Forensics. Hair tests for alcohol are most commonly used for forensic purposes. In conjunction with other forms of evidence, a snapshot of our alcohol consumption can help provide insight related to a crime committed or in the case where a child’s welfare is questioned. 
• Family court. In cases of family court disputes, hair follicle tests may be ordered to help the judge make important custody decisions.
• Evidence of abstinence. Aside from forensic matters, alcohol hair tests may be used after treatment for alcohol use disorder (AUD) to confirm sobriety over a given timeframe.
• Employment screening. Hair tests are not the most common form of alcohol tests for workplaces. However, some employers may require them to better understand an employee’s drinking history and habits. Alcohol hair tests are most common in jobs that are required to help keep the public safe, such as firefighters, law enforcement officers, and EMTs.

Hair follicle alcohol tests are reliable but expensive because they require lab analysis. The tests provide an accurate picture of our drinking habits but aren't a sustainable tracking method or strategy to reduce consumption. Let’s look at some alternatives. 

Strategies To Reduce Alcohol Consumption 

Alcohol is deeply ingrained in our social culture — making it challenging for some of us to cut back or quit. While it can be difficult, several strategies can help us to work toward a healthier relationship with alcohol:

• Keep track. Keeping track of our alcohol consumption helps us be more aware of harmful patterns. Apps that can help us keep track, such as Reframe, can provide a detailed snapshot of our drinking patterns over time. 
• Set limits. After identifying our drinking patterns from tracking, we can set limits to reduce consumption. Start with small steps such as having one less drink or saying no to one night out. The small steps will add up over time and get us to where we want to be.
• Limit triggers. Identifying our triggers can help us better prepare for them or stay away altogether. 
• Find alternatives. Alternatives to alcohol such as zero-proof drinks can allow us to continue to partake in the social aspect of drinking without harming our health. Alcohol-free activities such as exercise, mindfulness practices, and other hobbies can help us enjoy life without alcohol. 
• Reduce stress. Deep breathing, meditation, and journaling are just some stress-reducing activities that can help us feel more in control of our mental health. 
• Reach out for support. We don’t have to go through this process alone. Social support through peer groups or family and friends can be the motivation we need to get through tough parts of our recovery. 

Quitting alcohol can seem like a castle in the sky, but small steps we take to cut back can help us reach our end goal.

Key Takeaways

Alcohol hair follicle tests are a valuable tool to get an idea of our average alcohol consumption over a given timeframe. While detection ranges only go up to about 90 days, alcohol can linger in our hair for much longer. The exact detection window and minimal alcohol consumption have yet to be identified. However, as hair follicle tests are used primarily in important legal situations, it’s best to assume that any amount of alcohol during the given timeframe can be detected in a test. For those of us looking to get a clearer snapshot of our drinking habits, tracking and mindful drinking practices are more realistic tools to help us quit or cut back on alcohol. When drinking, we can be more aware that alcohol can linger in our hair!

It’s Monday morning, and you’re still feeling the effects of the drinks you had at that wedding Saturday night. You’re no longer drunk, but you still don’t feel quite yourself yet. This is because alcohol stays in our system for longer than we may think. 

Because it stays in our system for so long, it lingers in one of the most unsuspecting places — our hair. This makes the alcohol hair follicle test one of the most reliable tests for alcohol consumption. To understand how the test works and how to pass one, let’s first straighten out how alcohol is metabolized in our body and how long it can stay in our hair.

Metabolization of Alcohol

Metabolization refers to how our body breaks down a substance to use or eliminate. We metabolize anything we eat or drink. Alcohol is metabolized in our body through different pathways. When we drink alcohol, it’s absorbed primarily by the veins in our gastrointestinal tract. From there, the portal vein transports alcohol to our liver — which is tasked with over 90% of alcohol metabolization. 

How Does Alcohol End Up in Your Hair?

Alcohol also travels through our bloodstream to other parts of our body, which help to break down the remaining toxins through a process called non-oxidative alcohol metabolization. Through this process, the remaining alcohol is slowly eliminated through our sweat, urine, breath, and hair growth. 

Due to this process, alcohol can be detected through blood tests, urine samples, breathalyzers, saliva, and yes, even hair tests. Alcohol hair follicle tests are one of the most reliable tests available, especially for longer timeframes (more on that later).

How Long Does Alcohol Stay in Your Hair?

How quickly our body metabolizes alcohol can be influenced by several factors, including biological factors, gender, and health. Environmental factors such as the amount and type of alcohol we consume also make a difference. 

While alcohol can only be detected in our blood, breath, saliva, or urine for up to 24 hours, it can be detected in our hair for about 6 months. Studies have also found markers that can be detected after years. 

Hair Follicle Alcohol Tests

Because hair follicle tests span a broader timeframe than other tests, they serve a very specific purpose. But how do they work? How accurate are they? How much alcohol will show up on them? What are they used for? Let’s find out.  

How Do Alcohol Hair Tests Work?

Alcohol hair tests require a sample of hair, which is examined by a lab for specific biomarkers that confirm alcohol consumption. The preferred sample is hair from our head, but body hair may also be used if needed. 

Hair follicle tests can vary depending on the specific test and what it’s used for. Biomarkers that alcohol hair tests commonly look for include Ethyl Glucuronide (Etg), and Fatty Acid Ethyl Esters (FAEE). These biomarkers are products of nonoxidizing metabolization, which we know can linger in tissues in our body such as the ones found in our hair follicles. 

Factors That Influence Alcohol Hair Follicle Tests

Even though hair tests are generally reliable, several external factors can influence alcohol hair follicle test results: 

• Medications. Some over-the-counter and prescription medications that contain alcohol can cause false positive test results. 
• Lab preservation. With all lab tests, there’s room for human and testing errors. An inadequate hair sample, faulty transportation or preservation of the sample, and lab errors can all lead to impacted results. Although, at a relatively low probability. 
• External hair products. Hair products that contain alcohol can affect fat-soluble biomarkers. Chemical hair treatments such as bleaching and perming can affect water-soluble markers. Research shows coloring may not significantly affect tested biomarkers, but perming and bleaching may have influential effects that should be taken into consideration. Comprehensive hair tests will often test for more than one biomarker for more definitive and accurate results. 
• Testing windows. Hair follicle tests can only detect alcohol consumption up to a certain range, typically about 90 days after drinking. Additionally, because it takes 7-10 days for alcohol metabolites to travel to our hair, it is not a reliable test of acute alcohol consumption.

If this many factors can influence the results of a hair follicle test, you’re probably wondering how accurate they can possibly be. Let’s take a closer look. 

How Accurate Are Hair Follicle Tests for Alcohol?

Most hair follicle tests are court-ordered and completed by authorized laboratories. Hair follicle tests are considered an accurate detector of regular or excessive alcohol consumption. A study on the sensitivity of EtG tests found that while the test may not be quantitatively accurate, a positive result is a strong qualitative indicator of alcohol consumption within the last three months. Comprehensive tests not only test for EtG but also FAEE for even greater accuracy.

Home hair follicle testing kits are also available for personal use. At-home kits can be helpful if we have concerns regarding a family member or a friend's alcohol use, or we’d like to test for our own reassurance. While they are usually less costly than laboratory tests, at-home tests can be less accurate. Directions are provided for us to be able to obtain and transport the sample; however, there’s more room for error and other external variables that can affect the results.

While some external influences may impact the detection of alcohol in a hair follicle test, alcohol can still be present in our hair.

How Much Alcohol Will Show Up on a Hair Follicle Test?

The exact amount of alcohol needed to be detected by a hair follicle test is unclear. Hair tests are primarily used to identify regular drinking and are more accurate in identifying high-risk drinkers. 

According to the Society of Hair Testing (SoHT), chronic excessive alcohol consumption is defined as having six or more standard drinks over several months. SoHT classifies drinkers into three categories depending on the levels of EtG detected in a hair follicle test:

• <5 pg/mg indicates abstinence
• >5 to 29 pg/mg indicates repeated alcohol consumption 
• >30 pg/mg indicates chronic excessive alcohol consumption

Alcohol hair follicle tests provide an average rate of alcohol consumption over a given timeframe. However, due to the many variables that can influence the concentration of EtG and other markers — including the amount of alcohol, type of alcohol, and when it was consumed — we don’t know exactly how much alcohol can be detected in a sample.

That being said, it’s safe to assume that any amount of alcohol can be detected in a hair follicle test. While the test isn’t able to provide an exact snapshot of someone’s drinking habits, it’s often used in conjunction with other evidence for different purposes.

What Are Hair Follicle Alcohol Tests Used For? 

Hair follicle alcohol tests help identify drinking patterns within a specific timeframe. They are used for four main purposes: 

• Forensics. Hair tests for alcohol are most commonly used for forensic purposes. In conjunction with other forms of evidence, a snapshot of our alcohol consumption can help provide insight related to a crime committed or in the case where a child’s welfare is questioned. 
• Family court. In cases of family court disputes, hair follicle tests may be ordered to help the judge make important custody decisions.
• Evidence of abstinence. Aside from forensic matters, alcohol hair tests may be used after treatment for alcohol use disorder (AUD) to confirm sobriety over a given timeframe.
• Employment screening. Hair tests are not the most common form of alcohol tests for workplaces. However, some employers may require them to better understand an employee’s drinking history and habits. Alcohol hair tests are most common in jobs that are required to help keep the public safe, such as firefighters, law enforcement officers, and EMTs.

Hair follicle alcohol tests are reliable but expensive because they require lab analysis. The tests provide an accurate picture of our drinking habits but aren't a sustainable tracking method or strategy to reduce consumption. Let’s look at some alternatives. 

Strategies To Reduce Alcohol Consumption 

Alcohol is deeply ingrained in our social culture — making it challenging for some of us to cut back or quit. While it can be difficult, several strategies can help us to work toward a healthier relationship with alcohol:

• Keep track. Keeping track of our alcohol consumption helps us be more aware of harmful patterns. Apps that can help us keep track, such as Reframe, can provide a detailed snapshot of our drinking patterns over time. 
• Set limits. After identifying our drinking patterns from tracking, we can set limits to reduce consumption. Start with small steps such as having one less drink or saying no to one night out. The small steps will add up over time and get us to where we want to be.
• Limit triggers. Identifying our triggers can help us better prepare for them or stay away altogether. 
• Find alternatives. Alternatives to alcohol such as zero-proof drinks can allow us to continue to partake in the social aspect of drinking without harming our health. Alcohol-free activities such as exercise, mindfulness practices, and other hobbies can help us enjoy life without alcohol. 
• Reduce stress. Deep breathing, meditation, and journaling are just some stress-reducing activities that can help us feel more in control of our mental health. 
• Reach out for support. We don’t have to go through this process alone. Social support through peer groups or family and friends can be the motivation we need to get through tough parts of our recovery. 

Quitting alcohol can seem like a castle in the sky, but small steps we take to cut back can help us reach our end goal.

Key Takeaways

Alcohol hair follicle tests are a valuable tool to get an idea of our average alcohol consumption over a given timeframe. While detection ranges only go up to about 90 days, alcohol can linger in our hair for much longer. The exact detection window and minimal alcohol consumption have yet to be identified. However, as hair follicle tests are used primarily in important legal situations, it’s best to assume that any amount of alcohol during the given timeframe can be detected in a test. For those of us looking to get a clearer snapshot of our drinking habits, tracking and mindful drinking practices are more realistic tools to help us quit or cut back on alcohol. When drinking, we can be more aware that alcohol can linger in our hair!