Despite the simple sobriety definitions found online, navigating it can be complex. Check out our latest blog for everything you need to know about sobriety.
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!
Have you ever made a New Year’s resolution to eat healthier or work out every day only to find yourself not sticking to these goals several weeks later? Don’t worry, we’ve all been there. Like other goals we may set for ourselves, committing to sobriety may not be as simple as quitting alcohol cold turkey.
Understanding the challenges that may come with sobriety and learning to overcome them can help us stay on track to reach our goals. To set us up for success, let’s first define what being sober and committing to sobriety means.
The term “sober” typically refers to not being affected or under the influence of intoxicating substances. Being sober can have different meanings because the term is used in the context of alcohol, other drugs, or both.
In the context of alcohol, being sober can mean not intoxicated or abstaining from alcohol — a term that can apply to different points on the spectrum of sobriety (which we’ll explore in further detail shortly).
The term “sober curious” was coined by Ruby Warrington, a British author. It refers to the idea of questioning our relationship with alcohol by examining the personal and societal reasons that we drink. Being “sober curious” can include thinking about sobriety, even if we may not be fully ready to commit.
The cultural shift known as the “sober curious movement” gained traction in the late 2010s after the release of Warrington’s book and the growing popularity of wellness trends. Being “sober curious” challenges the normalization of heavy drinking and promotes a healthier lifestyle by quitting or cutting back on alcohol. How does this differ from sobriety?
As we mentioned briefly, sobriety is a spectrum. On one end of the spectrum is being “sober curious.” On the other end is complete abstinence from alcohol — the most common definition of sobriety.
The term sobriety is inclusive of all points on the spectrum of sobriety, but stages of the spectrum often all work towards the goal of complete abstinence. How is this different from being sober?
The terms sober and sobriety are often used interchangeably. However, sober is more frequently referred to as the state of not being intoxicated, and sobriety is more commonly referred to as the act of staying sober. When talking about sobriety, however, it’s important to remember that sobriety is not black and white.
Now that we better understand what sobriety means, how do we achieve it?
Quitting alcohol is a significant component of sobriety, but it’s often not as simple as it sounds. Here are some steps to help us begin our journey to sobriety:
Once we’ve made a commitment to sobriety, we have better chance of achieving that goal and maintaining it when we incorporate the following strategies into our day-to-day lives.
Maintaining sobriety isn’t always easy, especially in a culture where drinking is deeply ingrained. However, implementing the following strategies can help set us up for success:
Even if we implement these tips to help us stay on the path to sobriety, relapses can occur. Let’s explore how we can navigate relapses in recovery.
Despite the unfortunate stigma surrounding relapses, they’re a common experience in sobriety. Research shows that roughly 69% of those of us recovering from alcohol use disorder will have a relapse. Let’s learn some ways we can deal with setbacks and continue on our journey to sobriety.
Although relapses in recovery are common, they can be tough to work through. Let’s explore some ways to meet the challenge.
Support from friends and family on the journey to sobriety can make it less arduous and isolating for anyone. Let’s look at some ways we can better support a loved one — or they can support us!
Social support is beneficial but isn’t necessary to stay on track in sobriety. What can we do if we’re on our own?
The road to sobriety isn’t always linear. The challenges we overcome along the way often strengthen our commitment to sobriety. So how do we overcome them? Here are some tried and true strategies.
The road to recovery can be bumpy. But there is freedom at the end of the tunnel, and sobriety brings little wins that are worth celebrating.
Just as we might treat ourselves to a five-dollar latte on the weekends to celebrate getting through the week, small wins in sobriety also deserve celebrating. So often we can get caught up in the negative, but acknowledging our wins can remind us of the positives and motivate us to continue our journey. Let’s explore some ways we can stay positive.
Despite the misconception that sobriety is only for those with alcohol use disorder or dependence, sobriety can be beneficial for anyone. While sobriety comes with many benefits, the road to get there isn’t always smooth. Learning to handle the bumps will help us reach our goal. So go ahead: embrace sobriety and change the course of your life!
Have you ever made a New Year’s resolution to eat healthier or work out every day only to find yourself not sticking to these goals several weeks later? Don’t worry, we’ve all been there. Like other goals we may set for ourselves, committing to sobriety may not be as simple as quitting alcohol cold turkey.
Understanding the challenges that may come with sobriety and learning to overcome them can help us stay on track to reach our goals. To set us up for success, let’s first define what being sober and committing to sobriety means.
The term “sober” typically refers to not being affected or under the influence of intoxicating substances. Being sober can have different meanings because the term is used in the context of alcohol, other drugs, or both.
In the context of alcohol, being sober can mean not intoxicated or abstaining from alcohol — a term that can apply to different points on the spectrum of sobriety (which we’ll explore in further detail shortly).
The term “sober curious” was coined by Ruby Warrington, a British author. It refers to the idea of questioning our relationship with alcohol by examining the personal and societal reasons that we drink. Being “sober curious” can include thinking about sobriety, even if we may not be fully ready to commit.
The cultural shift known as the “sober curious movement” gained traction in the late 2010s after the release of Warrington’s book and the growing popularity of wellness trends. Being “sober curious” challenges the normalization of heavy drinking and promotes a healthier lifestyle by quitting or cutting back on alcohol. How does this differ from sobriety?
As we mentioned briefly, sobriety is a spectrum. On one end of the spectrum is being “sober curious.” On the other end is complete abstinence from alcohol — the most common definition of sobriety.
The term sobriety is inclusive of all points on the spectrum of sobriety, but stages of the spectrum often all work towards the goal of complete abstinence. How is this different from being sober?
The terms sober and sobriety are often used interchangeably. However, sober is more frequently referred to as the state of not being intoxicated, and sobriety is more commonly referred to as the act of staying sober. When talking about sobriety, however, it’s important to remember that sobriety is not black and white.
Now that we better understand what sobriety means, how do we achieve it?
Quitting alcohol is a significant component of sobriety, but it’s often not as simple as it sounds. Here are some steps to help us begin our journey to sobriety:
Once we’ve made a commitment to sobriety, we have better chance of achieving that goal and maintaining it when we incorporate the following strategies into our day-to-day lives.
Maintaining sobriety isn’t always easy, especially in a culture where drinking is deeply ingrained. However, implementing the following strategies can help set us up for success:
Even if we implement these tips to help us stay on the path to sobriety, relapses can occur. Let’s explore how we can navigate relapses in recovery.
Despite the unfortunate stigma surrounding relapses, they’re a common experience in sobriety. Research shows that roughly 69% of those of us recovering from alcohol use disorder will have a relapse. Let’s learn some ways we can deal with setbacks and continue on our journey to sobriety.
Although relapses in recovery are common, they can be tough to work through. Let’s explore some ways to meet the challenge.
Support from friends and family on the journey to sobriety can make it less arduous and isolating for anyone. Let’s look at some ways we can better support a loved one — or they can support us!
Social support is beneficial but isn’t necessary to stay on track in sobriety. What can we do if we’re on our own?
The road to sobriety isn’t always linear. The challenges we overcome along the way often strengthen our commitment to sobriety. So how do we overcome them? Here are some tried and true strategies.
The road to recovery can be bumpy. But there is freedom at the end of the tunnel, and sobriety brings little wins that are worth celebrating.
Just as we might treat ourselves to a five-dollar latte on the weekends to celebrate getting through the week, small wins in sobriety also deserve celebrating. So often we can get caught up in the negative, but acknowledging our wins can remind us of the positives and motivate us to continue our journey. Let’s explore some ways we can stay positive.
Despite the misconception that sobriety is only for those with alcohol use disorder or dependence, sobriety can be beneficial for anyone. While sobriety comes with many benefits, the road to get there isn’t always smooth. Learning to handle the bumps will help us reach our goal. So go ahead: embrace sobriety and change the course of your life!
Some people speak of sobriety as the light at the end of the tunnel. But have you ever thought, “If it’s so great, why do I hate being sober?” Let’s unpack and explore!
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!
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.
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:
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.
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:
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.
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.
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:
Unfortunately, chronic alcohol misuse is not limited to physical effects.
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:
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.
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:
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:
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:
But how can we overcome the negative feelings behind the thought that “I hate being sober!”?
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:
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!
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.
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:
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.
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:
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.
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.
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:
Unfortunately, chronic alcohol misuse is not limited to physical effects.
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:
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.
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:
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:
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:
But how can we overcome the negative feelings behind the thought that “I hate being sober!”?
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:
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!
Discover how Tom Holland's path to sobriety transformed his life and gain insights into reducing alcohol consumption for a healthier future.
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!
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.”
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.
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.”
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.
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:
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!
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!
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.”
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.
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.”
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.
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:
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!
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.
Going sober for a year has enormous benefits, ranging from better health to more meaningful relationships — and the ability to be your authentic self. Get started and keep the momentum going by checking out our new blog!
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.
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).
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:
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.
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!):
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.
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).
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:
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.
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!):
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.
Wondering how to stop drinking in 2024? These days, it’s easier than ever! Check out our blog for 10 great strategies to say “no more alcohol” with a smile.
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!
Before we dive into the specifics, let’s look at the benefits of quitting. Here’s a snapshot of what’s waiting for you:
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?
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:
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.
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!
“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!
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.
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.
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!
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!
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?”
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:
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?”
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”
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!
Before we dive into the specifics, let’s look at the benefits of quitting. Here’s a snapshot of what’s waiting for you:
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?
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:
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.
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!
“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!
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.
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.
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!
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!
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?”
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:
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?”
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”
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.”
Court-ordered rehabilitation is often offered as an alternative to jail time crimes committed while under the influence. Read our latest blog to learn more about how these programs work.
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.
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.
While it varies among states, here are some general guidelines for what qualifies someone for court-ordered rehab for addiction treatment:
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:
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.
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.
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.
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.
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.
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:
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.
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.”
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.
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.
While it varies among states, here are some general guidelines for what qualifies someone for court-ordered rehab for addiction treatment:
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:
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.
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.
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.
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.
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.
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:
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.
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.”
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!
Alcohol can stay in our hair for a long time. Check out our latest blog for more info on the detection window of hair follicle tests and why it’s important.
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 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.
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 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.
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.
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.
Even though hair tests are generally reliable, several external factors can influence alcohol hair follicle test results:
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.
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.
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:
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.
Hair follicle alcohol tests help identify drinking patterns within a specific timeframe. They are used for four main purposes:
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.
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:
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.
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 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.
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 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.
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.
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.
Even though hair tests are generally reliable, several external factors can influence alcohol hair follicle test results:
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.
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.
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:
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.
Hair follicle alcohol tests help identify drinking patterns within a specific timeframe. They are used for four main purposes:
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.
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:
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.
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!
Is it possible to have fun at parties and stay sober? Totally. It may take some getting used to, but partying without drinking can be more fun than you may think.
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!
You’re committed to doing a sober challenge, and it’s been going great so far — until you get invited to a party. And a baby shower. And then there’s a work event. And your sister-in-law’s birthday brunch. And the family dinner with your crazy aunt. Your first response is an internal “ugh.” You can’t imagine these events sober, but you also don’t want to be antisocial and avoid going out. So what do you do?
We’re here for you! Whether you’re doing a dry challenge or navigating the sober lifestyle, social events, particularly parties, can take some getting used to now that you’re choosing not to drink alcohol. Even the idea of fun, for many of us, has gotten so tied up with drinking alcohol that we may have forgotten what fun can look like without it!
The good news is that yes, it’s 100% possible to party sober! Sure, Friday nights might look a bit different than they used to, but in time, you may even find that you have more fun than you did when partying sober vs. drunk. Read on for more on how to have fun at parties without alcohol.
When we think about the word “partying,” what automatically comes to mind? For many of us, it’s friends, music, and alcohol. Why do we often think of partying and alcohol as the perfect couple? First of all, alcohol’s immediate effects include sedation, relaxation, a quick mood boost, and decreased inhibition. This sets the stage for light, jovial socialization.
Unfortunately, these effects are short-lived. Alas, the idea of alcohol as a “social lubricant” is only true in the short term, but studies show that this effect quickly wanes as our body metabolizes alcohol and those “positive” effects rebound.
But wait, many of us have had tons of fun while drinking at parties … right? In her song “Last Friday Night,” Katy Perry recalled a wild party by singing, “It’s a blacked out blur, but I’m pretty sure it ruled.” This is an example of the peak-end rule, which explains that we remember the emotional peak of an event and the ending, or how it turned out.
When it comes to alcohol and fun parties, our peak emotion is often a sense of happiness and togetherness. Unfortunately, we are much less likely to remember the end due to alcohol’s detrimental effects on memory. As Katy Perry goes on to say, “Think we kissed, but I forgot.”
Fortunately, there are way better ways to have fun than whatever Ms. Perry was doing in “Last Friday Night!”
The first step to reframing the idea of “partying” is to shift our mindset around partying and redefine what a “fun” party looks like. If we’re going into a party atmosphere or situation assuming we won’t have a good time because we aren’t drinking alcohol, chances are we’ll ruin our chances of having fun because we’re already setting ourselves up to be disappointed. In other words, it’s a self-fulfilling prophecy. We think we won’t have fun, so we don’t! So why not shift that mentality?
If we change our mindset around the idea of “fun” and instead take on a positive outlook to partying sober, chances are we’ll be pleasantly surprised at the results. We can try saying something like this to ourselves before going into it: “Well, this might be different from the parties I’m used to going to, but I’m ready for a new experience!” Decide to have a good time, and our guess is that will end up happening.
Partying sober has many benefits — emotional, mental, physical, and even financial. Here are some of the top reasons sober partying can be super rewarding.
These are only some of the many benefits of sober partying. To learn more about how the benefits of sober living can extend beyond the party scene, check out our article on the many benefits of an alcohol-free lifestyle.
Even if we’re gung ho on all the benefits of an alcohol-free lifestyle, it can still be tough to navigate parties and social events when we’re sober or taking a break from drinking. Here are some tips to keep the party fun when we’re not drinking.
It’s certainly possible to enjoy a party while staying sober, though if you feel like it’s not the right thing for you, don’t push yourself! You can always plan a sober party yourself to ensure the setting will be more inclusive to you — and show your friends and family how fun it can be partying sober vs. drunk.
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So now that we’re pros at being sober party attendees, what about when we’re the ones hosting? Even better! Hosting a sober party is a great way to show others that being sober can be lots of fun. Plus, as the host, we’re the ones in control to make sure it’s fun for everyone.
With so many fun and memorable things to do, people will be talking about the hilarious game of Cards Against Humanity — not how Nick drank too much and started a fight at the end of the night.
If you were doubtful about sober partying being possible before, we hope this article helped change your mind and gave you the confidence to party sober! Partying sober can take some getting used to, but it can definitely be a welcome change of pace from the mornings of hangovers and headaches. In fact, it may be so much fun that you won’t ever want to go back.
You’re committed to doing a sober challenge, and it’s been going great so far — until you get invited to a party. And a baby shower. And then there’s a work event. And your sister-in-law’s birthday brunch. And the family dinner with your crazy aunt. Your first response is an internal “ugh.” You can’t imagine these events sober, but you also don’t want to be antisocial and avoid going out. So what do you do?
We’re here for you! Whether you’re doing a dry challenge or navigating the sober lifestyle, social events, particularly parties, can take some getting used to now that you’re choosing not to drink alcohol. Even the idea of fun, for many of us, has gotten so tied up with drinking alcohol that we may have forgotten what fun can look like without it!
The good news is that yes, it’s 100% possible to party sober! Sure, Friday nights might look a bit different than they used to, but in time, you may even find that you have more fun than you did when partying sober vs. drunk. Read on for more on how to have fun at parties without alcohol.
When we think about the word “partying,” what automatically comes to mind? For many of us, it’s friends, music, and alcohol. Why do we often think of partying and alcohol as the perfect couple? First of all, alcohol’s immediate effects include sedation, relaxation, a quick mood boost, and decreased inhibition. This sets the stage for light, jovial socialization.
Unfortunately, these effects are short-lived. Alas, the idea of alcohol as a “social lubricant” is only true in the short term, but studies show that this effect quickly wanes as our body metabolizes alcohol and those “positive” effects rebound.
But wait, many of us have had tons of fun while drinking at parties … right? In her song “Last Friday Night,” Katy Perry recalled a wild party by singing, “It’s a blacked out blur, but I’m pretty sure it ruled.” This is an example of the peak-end rule, which explains that we remember the emotional peak of an event and the ending, or how it turned out.
When it comes to alcohol and fun parties, our peak emotion is often a sense of happiness and togetherness. Unfortunately, we are much less likely to remember the end due to alcohol’s detrimental effects on memory. As Katy Perry goes on to say, “Think we kissed, but I forgot.”
Fortunately, there are way better ways to have fun than whatever Ms. Perry was doing in “Last Friday Night!”
The first step to reframing the idea of “partying” is to shift our mindset around partying and redefine what a “fun” party looks like. If we’re going into a party atmosphere or situation assuming we won’t have a good time because we aren’t drinking alcohol, chances are we’ll ruin our chances of having fun because we’re already setting ourselves up to be disappointed. In other words, it’s a self-fulfilling prophecy. We think we won’t have fun, so we don’t! So why not shift that mentality?
If we change our mindset around the idea of “fun” and instead take on a positive outlook to partying sober, chances are we’ll be pleasantly surprised at the results. We can try saying something like this to ourselves before going into it: “Well, this might be different from the parties I’m used to going to, but I’m ready for a new experience!” Decide to have a good time, and our guess is that will end up happening.
Partying sober has many benefits — emotional, mental, physical, and even financial. Here are some of the top reasons sober partying can be super rewarding.
These are only some of the many benefits of sober partying. To learn more about how the benefits of sober living can extend beyond the party scene, check out our article on the many benefits of an alcohol-free lifestyle.
Even if we’re gung ho on all the benefits of an alcohol-free lifestyle, it can still be tough to navigate parties and social events when we’re sober or taking a break from drinking. Here are some tips to keep the party fun when we’re not drinking.
It’s certainly possible to enjoy a party while staying sober, though if you feel like it’s not the right thing for you, don’t push yourself! You can always plan a sober party yourself to ensure the setting will be more inclusive to you — and show your friends and family how fun it can be partying sober vs. drunk.
So now that we’re pros at being sober party attendees, what about when we’re the ones hosting? Even better! Hosting a sober party is a great way to show others that being sober can be lots of fun. Plus, as the host, we’re the ones in control to make sure it’s fun for everyone.
With so many fun and memorable things to do, people will be talking about the hilarious game of Cards Against Humanity — not how Nick drank too much and started a fight at the end of the night.
If you were doubtful about sober partying being possible before, we hope this article helped change your mind and gave you the confidence to party sober! Partying sober can take some getting used to, but it can definitely be a welcome change of pace from the mornings of hangovers and headaches. In fact, it may be so much fun that you won’t ever want to go back.
You’ve probably heard of Al-Anon and Alateen, but what are they all about, exactly? And what goes on at the meetings? Find out by reading our latest blog!
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 Truly Madly Guilty, author Liane Moriarty paints the inner world of a child growing up with parents who misused alcohol in poignant detail:
“When he was a kid, it used to feel like his parents disappeared when they got drunk. As the levels of their glasses went down, he could sense them pulling away from him, as if they were together on the same boat, slowly pulling away from the shore where Oliver was left stranded … and he'd think, Please don't go, stay here with me, because his real mother was funny and his real father was smart, but they always went. First his dad got stupid and his mum got giggly, and then his mum got nasty and his dad got angry, and so it went until there was no point staying and Oliver went to watch movies in his bedroom.”
If you’ve ever been close to someone struggling with substance misuse, you know what a lonely road it can be. Luckily, there’s help out there for people who find themselves in this difficult situation. One of the main forms of group support for loved ones struggling with alcohol in particular is Al-Anon (and its counterpart, Alateen). But what is the idea behind Al-Anon, and what’s the difference between Al-Anon vs. AA (Alcoholics Anonymous)? What are Al-Anon meetings and Alateen meetings like, and what are the pros and cons of both? Let’s find out!
Alcohol misuse doesn’t just affect the person who is doing the drinking — it has a ripple effect that can leave a long-lasting, painful mark on families, friend groups, and communities. It can be heartbreaking to watch someone we know and love turn into a person we barely recognize.
And then there are the day-to-day struggles. Living with someone who is misusing alcohol can be unpredictable, exhausting, and often scary. Maybe they don’t realize they have a problem and their loved ones are left wondering where they are spending their nights (and days). Maybe they’re trying to change their patterns but finding themselves slipping back over and over again. Either way, the days can start to blend together and it can feel like there’s no end in sight.
Supporting someone in recovery or someone struggling with alcohol misuse can quickly turn into a full-time job (or even more). Trying to help a relative, romantic partner, or close friend can be a daunting task.
A recent Geriatric Medicine paper titled “‘I Can't Live Like That’: The Experience of Caregiver Stress of Caring for a Relative with Substance Use Disorder” found a strong link between stress and caring for someone with substance use disorder. It goes on to explore the unique stressors caregivers face, focusing on marriage problems, violence, economic hardships, and emotional distress that can cause deep rifts within the family.
The paper identifies 4 common themes among the study participants that highlight the unique pain of those who find themselves in these difficult circumstances, and goes on to identify ways people have been able to find a light at the end of the tunnel. (Rest assured, there’s hope!)
For children growing up around alcohol misuse, the problem is a bit different, but just as (if not more) challenging. According to the American Academy of Child and Adolescent Psychiatry, as many as 1 in 5 Americans grew up around alcohol misuse. That’s an enormous burden! It’s hard to imagine if we haven’t experienced firsthand what it’s like to face such a serious problem so early in life.
The AACAP explains that children growing up in alcoholic households experience a number of physical and psychological effects:
As a result of this heavy burden, many children are at risk of turning to substances themselves, while others find themselves dealing with problems such as depression and anxiety. Some might even turn to delinquency and end up in trouble with the law.
Not all of the struggles that have to do with someone else’s addiction are necessarily in the present. Trauma left over from the past — for example, growing up with a parent who struggled with alcohol misuse — can leave wounds that feel just as fresh. Dealing with past trauma, in turn, is key to being the best, healthiest, and happiest versions of ourselves.
Thankfully, those of us who have watched loved ones struggle with substance misuse are not alone. In fact, there are many others who have gone through similar experiences, and there are a variety of ways to connect with others who have gone through a similar situation. Connecting with others validates our experience and gives us a roadmap for growth. Let’s explore a few.
Al-Anon stands for "Alcoholics Anonymous Family Groups." It is a fellowship designed for the relatives and friends of those struggling with alcohol misuse. Members share their experiences, provide support to each other, and learn how to apply the principles of the Al-Anon program to their individual situations. The goal is to help people cope with the challenges of having a loved one who is struggling with AUD while also promoting their own personal growth and recovery.
Al-Anon’s origins go way back to Alcoholics Anonymous (AA) and its famous (or infamous, depending on your viewpoint) founder, Bill W. Or, more precisely, they go back to Bill W.’s wife, Lois W. and her close friend Anne B. The women found themselves waiting in their cars while their partners attended AA meetings. They soon realized that they actually had quite a bit to talk about and found that this time was much better spent having a chat of their own — and these chats gave rise to the very first Al-Anon meeting in 1948.
The name “Al-Anon” was coined in 1951 from the first syllables of “Alcoholics Anonymous,” which served as the template for the new group’s meeting structure and core philosophy based on the “12 Steps” of the AA program. Like its parent organization, Al-Anon values the concept of anonymity: as they say in AA, “What you hear here stays here.”
The 12 Steps form the core philosophy of AA and have since been used to help those struggling with a host of other issues, including helping a drinker in their lives. In the case of Al-Anon, the 12 Steps are all about recognizing what is and isn’t our responsibility in order to help someone without enabling them. Here’s a brief summary:
Al-Anon meetings address challenges unique to parents, siblings, romantic partners, and children of those struggling with alcohol misuse. This takes place during free, anonymous meetings that can have a variety of formats. They fall into a few basic types:
These days, online Al-Anon meetings are also an option! These virtual gatherings became more popular during the height of the pandemic, and it seems online meetings are here to stay. They help break down geographical barriers, offering a space for those who may not be able to attend in person due to distance, health, or time constraints.
Al-Anon online meetings can take various forms, including video conferences, phone calls, chat rooms, or forums. They stick to the same principles as their in-person counterparts, ensuring confidentiality and a supportive environment with an added element of flexibility — they allow us to stay engaged from the comfort of our own home via text-based chat, phone call, or video call. The format is the same as in-person meetings, so members feel right at home wherever they go.
While Al-Anon has helped many people, it’s certainly not for everyone and has its pros and cons. Considering them can help you decide if Al-Anon is right for you.
A study in Psychology of Addictive Behaviors titled “Social Processes Explaining the Benefits of Al-Anon Participation” talks about the mechanisms behind Al-Anon’s wins and narrows them down to “support, goal direction, provision of role models, and involvement in rewarding activities.” According to the authors, these social processes account for a number of benefits for newcomers and “old-timers” alike, including better quality of life, more self esteem, less depression, and a greater ability to handle problems related to the drinker.
Let’s look at a few other benefits of Al-Anon.
Of course, everything has its caveats. Let’s look at some common criticisms of Al-Anon.
A study in Addictive Behaviors titled “Newcomers to Al-Anon family groups: Who stays and who drops out?” talks about this issue in more detail. The authors analyzed drop-out rates of Al-Anon newcomers, and found that often “philosophical differences” were the reason the group wasn’t the right fit for a prospective member.
Specifically, those who ended up leaving were worried about the psychological fallout for their drinker if they were to dive into the group’s approach head-on. For example, the concept of powerlessness and the emphasis on the need for lifelong attendance were often cited as the reason Al-Anon was ultimately a no-go for some.
Some have suggested outright that Al-Anon may be dangerous. While it’s unlikely to pose an actual threat, it makes sense to use basic caution when we’re still unfamiliar with a new situation. It’s always completely fine to opt out of a meeting if we’re feeling uncomfortable in any way — there should be no pressure to stay or to share anything we’re not ready to.
Unlike Al-Anon, Alateen focuses on teenagers dealing with a family member's alcohol misuse. It was established in 1955, when challenges unique to children growing up around alcohol misuse came up during the AA International Convention in St. Louis. It took another couple of years of planning, but in 1957 the first Alateen group was started in California, by a teenager whose parents were members of AA and Al-Anon. By 1962, there were 203 similar groups going in full swing around the world!
Like AA and Al-Anon, Alateen is based on the 12 Steps and 12 Traditions, which are the same as the original but are presented in a form that’s geared toward younger folks.
Alateen meetings follow the same general format as other 12 Step programs, but with teenagers in mind. Sharing and listening to others plays an important role, as do confidentiality and safety. Many participants are, unfortunately, coming from homes where safety is not a given, so creating a nurturing and supportive environment is crucial.
Like Al-Anon, Alateen has pros and cons, and it’s not for everyone.
If you decide that Al-Anon or Alateen isn’t the right fit for you, there are other options available!
Finally, here are some tips for those who are on an alcohol journey of their own. Often the best support can be provided by those who have faced the same struggle themselves, but that doesn’t mean your own needs should be neglected, even if you’re doing well when it comes to your own recovery.
In the end, we have to recognize that life is a series of choices, and ultimately we have to make our own. We can’t change someone else (as much as we would sometimes love to), but we do have a lot of control over how we choose to see the situation and our role in it. As writer Kami Garcia says in Beautiful Darkness, “We don't get to choose what is true. We only get to choose what we do about it.”
In Truly Madly Guilty, author Liane Moriarty paints the inner world of a child growing up with parents who misused alcohol in poignant detail:
“When he was a kid, it used to feel like his parents disappeared when they got drunk. As the levels of their glasses went down, he could sense them pulling away from him, as if they were together on the same boat, slowly pulling away from the shore where Oliver was left stranded … and he'd think, Please don't go, stay here with me, because his real mother was funny and his real father was smart, but they always went. First his dad got stupid and his mum got giggly, and then his mum got nasty and his dad got angry, and so it went until there was no point staying and Oliver went to watch movies in his bedroom.”
If you’ve ever been close to someone struggling with substance misuse, you know what a lonely road it can be. Luckily, there’s help out there for people who find themselves in this difficult situation. One of the main forms of group support for loved ones struggling with alcohol in particular is Al-Anon (and its counterpart, Alateen). But what is the idea behind Al-Anon, and what’s the difference between Al-Anon vs. AA (Alcoholics Anonymous)? What are Al-Anon meetings and Alateen meetings like, and what are the pros and cons of both? Let’s find out!
Alcohol misuse doesn’t just affect the person who is doing the drinking — it has a ripple effect that can leave a long-lasting, painful mark on families, friend groups, and communities. It can be heartbreaking to watch someone we know and love turn into a person we barely recognize.
And then there are the day-to-day struggles. Living with someone who is misusing alcohol can be unpredictable, exhausting, and often scary. Maybe they don’t realize they have a problem and their loved ones are left wondering where they are spending their nights (and days). Maybe they’re trying to change their patterns but finding themselves slipping back over and over again. Either way, the days can start to blend together and it can feel like there’s no end in sight.
Supporting someone in recovery or someone struggling with alcohol misuse can quickly turn into a full-time job (or even more). Trying to help a relative, romantic partner, or close friend can be a daunting task.
A recent Geriatric Medicine paper titled “‘I Can't Live Like That’: The Experience of Caregiver Stress of Caring for a Relative with Substance Use Disorder” found a strong link between stress and caring for someone with substance use disorder. It goes on to explore the unique stressors caregivers face, focusing on marriage problems, violence, economic hardships, and emotional distress that can cause deep rifts within the family.
The paper identifies 4 common themes among the study participants that highlight the unique pain of those who find themselves in these difficult circumstances, and goes on to identify ways people have been able to find a light at the end of the tunnel. (Rest assured, there’s hope!)
For children growing up around alcohol misuse, the problem is a bit different, but just as (if not more) challenging. According to the American Academy of Child and Adolescent Psychiatry, as many as 1 in 5 Americans grew up around alcohol misuse. That’s an enormous burden! It’s hard to imagine if we haven’t experienced firsthand what it’s like to face such a serious problem so early in life.
The AACAP explains that children growing up in alcoholic households experience a number of physical and psychological effects:
As a result of this heavy burden, many children are at risk of turning to substances themselves, while others find themselves dealing with problems such as depression and anxiety. Some might even turn to delinquency and end up in trouble with the law.
Not all of the struggles that have to do with someone else’s addiction are necessarily in the present. Trauma left over from the past — for example, growing up with a parent who struggled with alcohol misuse — can leave wounds that feel just as fresh. Dealing with past trauma, in turn, is key to being the best, healthiest, and happiest versions of ourselves.
Thankfully, those of us who have watched loved ones struggle with substance misuse are not alone. In fact, there are many others who have gone through similar experiences, and there are a variety of ways to connect with others who have gone through a similar situation. Connecting with others validates our experience and gives us a roadmap for growth. Let’s explore a few.
Al-Anon stands for "Alcoholics Anonymous Family Groups." It is a fellowship designed for the relatives and friends of those struggling with alcohol misuse. Members share their experiences, provide support to each other, and learn how to apply the principles of the Al-Anon program to their individual situations. The goal is to help people cope with the challenges of having a loved one who is struggling with AUD while also promoting their own personal growth and recovery.
Al-Anon’s origins go way back to Alcoholics Anonymous (AA) and its famous (or infamous, depending on your viewpoint) founder, Bill W. Or, more precisely, they go back to Bill W.’s wife, Lois W. and her close friend Anne B. The women found themselves waiting in their cars while their partners attended AA meetings. They soon realized that they actually had quite a bit to talk about and found that this time was much better spent having a chat of their own — and these chats gave rise to the very first Al-Anon meeting in 1948.
The name “Al-Anon” was coined in 1951 from the first syllables of “Alcoholics Anonymous,” which served as the template for the new group’s meeting structure and core philosophy based on the “12 Steps” of the AA program. Like its parent organization, Al-Anon values the concept of anonymity: as they say in AA, “What you hear here stays here.”
The 12 Steps form the core philosophy of AA and have since been used to help those struggling with a host of other issues, including helping a drinker in their lives. In the case of Al-Anon, the 12 Steps are all about recognizing what is and isn’t our responsibility in order to help someone without enabling them. Here’s a brief summary:
Al-Anon meetings address challenges unique to parents, siblings, romantic partners, and children of those struggling with alcohol misuse. This takes place during free, anonymous meetings that can have a variety of formats. They fall into a few basic types:
These days, online Al-Anon meetings are also an option! These virtual gatherings became more popular during the height of the pandemic, and it seems online meetings are here to stay. They help break down geographical barriers, offering a space for those who may not be able to attend in person due to distance, health, or time constraints.
Al-Anon online meetings can take various forms, including video conferences, phone calls, chat rooms, or forums. They stick to the same principles as their in-person counterparts, ensuring confidentiality and a supportive environment with an added element of flexibility — they allow us to stay engaged from the comfort of our own home via text-based chat, phone call, or video call. The format is the same as in-person meetings, so members feel right at home wherever they go.
While Al-Anon has helped many people, it’s certainly not for everyone and has its pros and cons. Considering them can help you decide if Al-Anon is right for you.
A study in Psychology of Addictive Behaviors titled “Social Processes Explaining the Benefits of Al-Anon Participation” talks about the mechanisms behind Al-Anon’s wins and narrows them down to “support, goal direction, provision of role models, and involvement in rewarding activities.” According to the authors, these social processes account for a number of benefits for newcomers and “old-timers” alike, including better quality of life, more self esteem, less depression, and a greater ability to handle problems related to the drinker.
Let’s look at a few other benefits of Al-Anon.
Of course, everything has its caveats. Let’s look at some common criticisms of Al-Anon.
A study in Addictive Behaviors titled “Newcomers to Al-Anon family groups: Who stays and who drops out?” talks about this issue in more detail. The authors analyzed drop-out rates of Al-Anon newcomers, and found that often “philosophical differences” were the reason the group wasn’t the right fit for a prospective member.
Specifically, those who ended up leaving were worried about the psychological fallout for their drinker if they were to dive into the group’s approach head-on. For example, the concept of powerlessness and the emphasis on the need for lifelong attendance were often cited as the reason Al-Anon was ultimately a no-go for some.
Some have suggested outright that Al-Anon may be dangerous. While it’s unlikely to pose an actual threat, it makes sense to use basic caution when we’re still unfamiliar with a new situation. It’s always completely fine to opt out of a meeting if we’re feeling uncomfortable in any way — there should be no pressure to stay or to share anything we’re not ready to.
Unlike Al-Anon, Alateen focuses on teenagers dealing with a family member's alcohol misuse. It was established in 1955, when challenges unique to children growing up around alcohol misuse came up during the AA International Convention in St. Louis. It took another couple of years of planning, but in 1957 the first Alateen group was started in California, by a teenager whose parents were members of AA and Al-Anon. By 1962, there were 203 similar groups going in full swing around the world!
Like AA and Al-Anon, Alateen is based on the 12 Steps and 12 Traditions, which are the same as the original but are presented in a form that’s geared toward younger folks.
Alateen meetings follow the same general format as other 12 Step programs, but with teenagers in mind. Sharing and listening to others plays an important role, as do confidentiality and safety. Many participants are, unfortunately, coming from homes where safety is not a given, so creating a nurturing and supportive environment is crucial.
Like Al-Anon, Alateen has pros and cons, and it’s not for everyone.
If you decide that Al-Anon or Alateen isn’t the right fit for you, there are other options available!
Finally, here are some tips for those who are on an alcohol journey of their own. Often the best support can be provided by those who have faced the same struggle themselves, but that doesn’t mean your own needs should be neglected, even if you’re doing well when it comes to your own recovery.
In the end, we have to recognize that life is a series of choices, and ultimately we have to make our own. We can’t change someone else (as much as we would sometimes love to), but we do have a lot of control over how we choose to see the situation and our role in it. As writer Kami Garcia says in Beautiful Darkness, “We don't get to choose what is true. We only get to choose what we do about it.”
