Tag: Alcohol

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The Pros and Cons of Moderation Management for Alcohol Use: Wes Arnett

When someone struggles with drinking, they often have to decide how to make a change. Many people choose to quit drinking entirely, but others look into a different option called moderation management. This approach focuses on drinking less instead of stopping completely.

Moderation management can be helpful for some people, especially if they don’t feel their drinking is out of control. However, it’s not the best choice for everyone. Let’s take a closer look at what moderation management is, the good things about it, and the challenges it might bring.

What Is Moderation Management?

Moderation management is a way to cut back on alcohol without quitting completely. It’s meant for people who:

  • Want to drink less but don’t want to stop entirely.
  • Don’t have a severe problem with alcohol.
  • Are willing to set rules for themselves about how much they drink.

The goal of moderation management is to help people create healthier habits and reduce the harm alcohol can cause.

Pros of Moderation Management

1. Flexibility

  • You don’t have to stop drinking altogether, which makes this option feel more manageable for some people.

2. Personalized Goals

  • You set your own limits, like how many drinks you’ll have in a week or avoiding drinking in risky situations.

3. Increases Awareness

  • Moderation management encourages people to track their drinking, which helps them notice patterns and triggers.

4. Keeps Social Connections

  • For people who worry that quitting drinking might make them feel left out in social situations, moderation management allows them to still join in while drinking less.

5. Easy to Start

  • Some people may feel uncomfortable with labels like “alcoholic.” Moderation management can feel like a more approachable way to begin making changes.

Cons of Moderation Management

1. Not for Severe Alcohol Problems

  • Moderation management isn’t recommended for people with severe alcohol use disorder. For these individuals, even small amounts of alcohol can quickly lead to bigger problems.

2. Requires Self-Control

  • You have to stick to the limits you set. If you’ve struggled with self-control before, MM might not work as well.

3. Slippery Slope

  • Drinking in moderation can make it harder to notice when you’re slipping back into unhealthy patterns.

4. Limited Support

  • Moderation management doesn’t have the same kind of built-in support system that other support group programs or professional treatment programs offer.

5. Success Rates Vary

  • While some people are able to successfully cut back, others find it hard to stick with moderation long-term.

Who Might Benefit from Moderation Management?

Moderation management can work well for people who:

  • Have mild or moderate drinking issues, but not severe alcohol use disorder.
  • Are committed to tracking their drinking and sticking to limits.
  • Feel confident they can stay in control.
  • Want to try cutting back before deciding if they need to quit entirely.

When Is Abstinence a Better Choice?

For some people, quitting alcohol completely is the safest and most effective option. This might be the case if you:

  • Have been diagnosed with severe alcohol use disorder.
  • Have tried to drink in moderation before but couldn’t stick to it.
  • Experience withdrawal symptoms when you stop drinking.
  • Have mental health challenges that alcohol makes worse.

Final Thoughts

Moderation management can be a good starting point for people who want to cut back on drinking without stopping completely. It offers flexibility and control, but it also takes effort and self-discipline. For additional information visit Moderation.org. For people with more serious drinking problems, abstinence or professional treatment might be a better fit.

The most important thing is to choose the option that works best for you and helps you live a healthier, happier life. Whether it’s moderation, quitting alcohol entirely, or a mix of both, taking steps toward change is something to be proud of.

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Recovery Coaches 101: Inspiring Hope for People with Substance Use Disorder: Wes Arnett

Having a substance use disorder can feel overwhelming. For many people, it’s a struggle that comes with feelings of shame, loneliness, and hopelessness. But there’s good news: help is available, and recovery is possible. One of the most inspiring forms of support comes from recovery coaches. These dedicated individuals play a crucial role in helping people on their journey to overcoming addiction. Let’s explore how recovery coaches inspire hope and make a difference.

What Is a Recovery Coach?

A recovery coach is someone who provides guidance, encouragement, and support to people working to overcome substance use disorder. They are not doctors, counselors, or therapists. Instead, recovery coaches are mentors and allies who walk alongside people in recovery. Many recovery coaches have personal experience with addiction, which allows them to connect with others on a deep and understanding level.

The Power of Sharing Stories

One of the most powerful ways recovery coaches inspire hope is by sharing their own stories. Hearing from someone who has been through similar struggles and come out stronger can be incredibly motivating. It shows that recovery is possible, even when it feels out of reach. Coaches often share how they overcame challenges, rebuilt their lives, and found joy in sobriety. These stories remind people in recovery that they’re not alone and that a brighter future is within their grasp.

Providing Practical Support

Recovery coaches also help with the practical side of recovery. This might include:

  • Setting Goals: Recovery coaches help individuals set realistic goals, such as finding a job, reconnecting with family, or improving physical health.
  • Navigating Resources: Coaches connect people with treatment programs, support groups, housing, or job training.
  • Building Skills: They teach coping strategies to handle cravings, stress, and setbacks.

By helping individuals take small, manageable steps toward their goals, recovery coaches make the process of rebuilding a life in recovery feel achievable.

Being a Source of Encouragement

Recovery isn’t a straight line—it has ups and downs. Recovery coaches are there to provide encouragement, especially during tough times. They celebrate victories, no matter how small, and remind people of their progress. This support helps people stay motivated and keeps them from feeling defeated by setbacks.

Creating a Judgment-Free Zone

One of the biggest challenges for people with substance use disorder is the stigma they often face. Recovery coaches create a safe, judgment-free space where individuals can open up about their struggles without fear of criticism. This compassionate approach helps people feel understood and valued, which is essential for building self-esteem and trust.

Inspiring Hope Every Step of the Way

At the heart of their work, recovery coaches inspire hope. They show that recovery isn’t just about quitting substances—it’s about rediscovering a meaningful life. By offering guidance, support, and a belief in the possibility of change, recovery coaches help individuals see the potential within themselves.

Substance use disorder can be isolating, but recovery doesn’t have to be. With the help of a recovery coach, people can find the strength, confidence, and hope they need to move forward. Their message is clear: You’re not alone, and recovery is possible.

Do All Recovery Coaches Have Lived Experience with Substance Use?

Not all recovery coaches have personal experience with substance use. While many do, it’s not something every recovery coach has. Having personal experience with addiction and recovery can be very helpful for a recovery coach. It allows them to connect with others on a deeper level and offer empathy, understanding, and insight into the struggles and successes of recovery. However, it’s important to know that personal experience isn’t the only thing that makes a good recovery coach. Some excellent coaches are trained and certified but don’t have personal experience with substance use, and the people they help don’t see this as a problem. 

In the end, the most important thing is to find a recovery coach you feel comfortable with, and who can support you in reaching your recovery goals. If working with a recovery coach who has lived experience with substance use disorder is important to you, definitely ask this question when you are interviewing a potential coach to work with. 

10 Things a Recovery Coach Can Help You With

As you work through your recovery journey, having a recovery coach can be a big help. A certified recovery coach is a trained professional who offers support, encouragement, and guidance to people recovering from substance use disorder. Here are ten things a recovery coach can work with you on:

  1. Setting Recovery Goals
    Help you identify and define realistic short-term and long-term goals for your recovery journey.
  2. Developing a Personalized Recovery Plan
    Create a customized plan that addresses your specific needs, challenges, and strengths.
  3. Exploring Recovery Pathways
    Introduce you to various recovery pathways, such as 12-step programs, harm reduction approaches, or many other methods, and support the path that works best for you.
  4. Identifying Triggers and Coping Strategies
    Work with you to recognize triggers for substance use and develop healthy coping mechanisms to manage cravings and stress.
  5. Building a Support Network
    Help you connect with recovery groups, support networks, and community resources to strengthen your support system.
  6. Improving Life Skills
    Assist in developing essential skills like time management, budgeting, communication, and problem-solving to support a stable recovery.
  7. Navigating Resources
    Guide you in accessing treatment programs, housing assistance, healthcare, employment opportunities, and other community resources.
  8. Enhancing Accountability
    Provide regular check-ins and encouragement to help you stay on track with your recovery goals.
  9. Learning Stress Management Techniques
    Teach strategies for managing stress, such as mindfulness, meditation, exercise, and other self-care practices.
  10. Building Healthy Relationships
    Support you in creating and maintaining positive relationships that foster recovery and reduce exposure to toxic influences.

Working with a recovery coach can have many benefits and make a positive difference in your journey toward lasting recovery and well-being. If any of the above ways a coach can help spark your interest, consider exploring the option of working with a coach during your recovery journey.

Choosing the Right Recovery Coach: A Partner on Your Path

Choosing a recovery coach is an important decision that can make a big difference in your recovery journey. To find the right coach for your needs, keep these aspects in mind.

Qualifications and Experience

Look for a coach who has formal training in recovery coaching or peer support, and holds a current certification. Don’t hesitate to ask about their training and certifications—it’s completely okay to do so. While qualifications matter, it’s also important to think about their experience helping people with challenges similar to yours. 

Share the challenges you’re facing and ask the coach if they have experience working with those things. For some people, it might not matter if the coach has personal experience with the same substance they’re struggling with, but for others, that connection can be very important.

Recovery Pathway Approach

Choose a coach whose approach feels right for you. Some coaches focus on specific recovery pathways, like the 12-Step program used by Alcoholics Anonymous or Narcotics Anonymous. If that’s what you’re looking for, that’s great! But if you’re not interested in the 12-Step approach, working with a coach who focuses on it might not be the best fit for you. 

If you’re open to exploring other recovery pathways, be sure to ask the coach about their experience with and knowledge of other pathways. It’s important to find someone who matches your needs and can help you build the skills and strategies to succeed.

Personal Connection

Having a strong connection with your coach is very important. Look for someone who is empathetic, kind, and non-judgmental. A good coach should make you feel safe and supported while building trust with you. Communication is key, so choose someone who listens well and speaks clearly. It’s often said that a good coach should listen more than 90% of the time and talk less than 10%. 

During your conversation with a potential coach, pay attention to whether they truly listen to you. Also, remember that it’s okay to switch to a different coach if you don’t feel the connection you need. Finding the right fit is what matters most.

Tips Having a Successful Relationship with Your Recovery Coach

Having a successful relationship with your recovery coach can greatly improve long-term recovery success. Building a strong, trusting, and supportive relationship can take time but is well worth the effort. Here are some tips that can help nurture that relationship:

1. Open and Honest Communication:

  • Share openly: Be honest and transparent about your struggles, successes, and challenges. 
  • Ask questions: Don’t hesitate to ask questions, no matter how small or silly they may seem.
  • Provide feedback: Share your thoughts and feelings about the coaching sessions and your time together.

2. Active Participation:

  • Set goals: Work with your coach to set realistic and achievable goals. 
  • Take initiative: Be proactive in your recovery by taking steps to improve your well-being.
  • Follow through: Commit to your recovery plan and follow through on your commitments.

3. Trust and Respect:

  • Build trust: Be reliable and consistent in your communication and actions.
  • Respect boundaries: Understand and respect your coach’s boundaries and professional limitations.
  • Value their expertise: Recognize your coach’s knowledge and experience, then tap into these so you gain benefits.

4. Self-Awareness:

  • Reflect on your progress: Regularly assess your progress and be willing to identify areas for improvement. 
  • Be honest with yourself: Acknowledge your strengths and weaknesses.
  • Practice self-compassion: Be kind to yourself and avoid self-criticism. Giving yourself some grace goes a long way when a roadblock is encountered. 

5. Positive Attitude:

  • Maintain hope: Believe in your ability to recover and live a fulfilling life.
  • Embrace challenges: View challenges as opportunities for growth and learning.
  • Celebrate successes: Acknowledge your accomplishments, no matter how small, and celebrate them. 

What Does it Mean to “Meet Someone Where They Are At” When Talking About Recovery Coaching?

“Meeting someone where they are” in recovery coaching and peer support means customizing the support to fit the person’s current stage of recovery and their specific needs. It’s about understanding their situation, feelings, and challenges without judging them or pushing them too hard.

Here are some key aspects of this approach:

  • Empathy and Understanding: This involves actively listening to the person’s experiences and feelings without judgment.
  • Non-Judgmental Attitude: Creating a safe and supportive space where the individual feels comfortable sharing their thoughts and feelings.
  • Individualized Approach: Recognizing that each person’s recovery journey is unique and customizing support accordingly.
  • Setting Realistic Goals: Setting achievable goals that are aligned with the person’s current situation, capabilities, and motivation.
  • Flexibility: Being adaptable and willing to adjust the approach as needs change.

By meeting people where they are, recovery coaches and peer supporters can build trust, inspire hope, and encourage individuals to take the steps needed for long-term recovery.

The Difference Between a Recovery Coach and a Sponsor

The journey to recovery from substance use disorder is filled with challenges and victories. Along the way, individuals often rely on various support systems to guide them, including recovery coaches and sponsors. While both offer valuable support, their roles and approaches are different, each serving unique purposes.

Imagine recovery as a ship navigating the stormy seas of addiction. In this analogy, the recovery coach is the captain, and the sponsor is the sailor. The recovery coach, like a captain, takes charge of steering the ship to safety. They use their training and experience to navigate the unpredictable waves, storms, and obstacles, ensuring the ship stays on course. The sponsor, like a sailor, works alongside others on the ship. They use their personal experience with past storms to guide and encourage, focusing on specific tools and methods that helped them succeed. Both roles are distinct, but both are essential for a successful voyage.

Recovery Coaches: The Captain of the Journey

Recovery coaches are trained professionals who guide individuals through their recovery process. They help create personalized recovery plans, connect people with essential resources, and build life skills. Recovery coaches support many different recovery pathways and empower individuals to choose the one that works best for them.

One of their main roles is to provide ongoing encouragement and show that recovery is achievable. They focus on individuals’ strengths, help set goals, and offer various levels of accountability based on what the individual prefers. Recovery coaches also help individuals develop strategies to manage stress, cravings, and other challenges. They may accompany individuals to support group meetings, healthcare appointments, or legal meetings, offering practical and emotional support.

Additionally, recovery coaches assist with basic needs like housing, employment, and healthcare by connecting individuals with appropriate resources. These practical supports help individuals stabilize their lives so they can focus on their recovery. Sponsors, in contrast, generally do not assist with these needs.

Sponsors: A Fellow Sailor on the Journey

Sponsors are typically individuals in recovery who volunteer to support others. They share their personal experiences, provide guidance, and offer limited accountability. The sponsor-sponsee relationship is often rooted in 12-step programs like Alcoholics Anonymous or Narcotics Anonymous, where the sponsor helps the sponsee work through the 12 steps.

Unlike recovery coaches, sponsors tend to focus on one recovery pathway—the one they’ve personally followed. They provide empathy, encouragement, and practical advice for staying sober. By sharing their own struggles and successes, sponsors inspire and motivate others to keep going.

Sponsors and sponsees usually have check-ins, either in person, over the phone, or by text. These check-ins are generally less frequent than those with a recovery coach but still provide opportunities to monitor progress, address challenges, and offer support. Sponsors often encourage regular attendance at 12-step meetings and participation in recovery activities.

The Best of Both Worlds

Understanding the differences between a recovery coach and a sponsor can help you decide which type of support might be right for you—or if working with both is the best choice. While there are similarities in their roles, their differences mean they often complement each other well. Many people find that having both a recovery coach and a sponsor creates a more comprehensive support system, combining the professional guidance of a coach with the shared experience and empathy of a sponsor.

Both roles are vital in their own way, and together, they can provide the tools, encouragement, and support needed for a successful and lasting recovery journey. 

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Understanding 6 Unique Recovery Pathways and Their Benefits: Wes Arnett

Recovery from addiction is a personal journey, and there are many pathways designed to support people along the way. Each pathway has its own philosophy, methods, and focus. Below is a description of six popular recovery programs: SMART Recovery, Twelve Steps, Recovery Dharma, White Bison, The Phoenix, and LifeRing. Some people try several different pathways before finding the one or two that best fit them, and that is ok and a part of the journey.  

1. SMART Recovery

SMART Recovery stands for “Self-Management and Recovery Training.” This pathway focuses on empowering individuals to take control of their lives and make positive changes. It’s based on science and uses techniques from cognitive-behavioral therapy (CBT). SMART Recovery meetings are centered on building skills like managing emotions, setting goals, and handling urges. Unlike some other programs, it doesn’t require participants to believe in a higher power—it’s all about practical tools. 

2. Twelve Steps

The Twelve Steps program is best known through Alcoholics Anonymous (AA) and Narcotics Anonymous (NA). This pathway emphasizes spiritual growth and the support of a higher power (though it’s not tied to any specific religion). Participants work through twelve steps, which include admitting they have a problem, making amends for past harm, and helping others in recovery. Meetings are often very structured and rely heavily on sponsors. 

3. Recovery Dharma

Recovery Dharma combines Buddhist principles with addiction recovery. It focuses on mindfulness, meditation, and self-awareness to help people manage cravings and understand the root causes of their addiction. The pathway doesn’t require participants to be Buddhist but encourages practices like meditation to develop a sense of peace and balance. 

4. White Bison

White Bison is a recovery pathway rooted in Native American traditions. It’s part of the Wellbriety Movement, which teaches the importance of living a balanced, healthy life. White Bison focuses on healing from addiction while reconnecting with cultural heritage, spirituality, and community. Ceremonies, storytelling, and sharing circles are often part of the process. 

5. The Phoenix

The Phoenix is a recovery pathway that centers around fitness and physical activity. It encourages people to build strength—both physically and emotionally—through activities like yoga, running, climbing, and group workouts. Participants must have at least 48 hours of sobriety to join events, and the focus is on creating a positive, supportive community. 

6. LifeRing

LifeRing focuses on creating a personal recovery plan, which they call a Personal Recovery Program (PRP). This pathway doesn’t rely on spirituality or higher powers but instead encourages self-reliance and peer support. Meetings involve open discussions where participants share their experiences and encourage one another. LifeRing is secular, meaning it’s not connected to any religion or spiritual beliefs. 

How They’re Different

Each program takes a unique approach to recovery:

  • Faith vs. Self-Empowerment: Twelve Steps emphasizes faith and spirituality, while SMART Recovery and LifeRing focus on personal control and science.
  • Cultural and Spiritual Focus: White Bison is tied to Native American traditions, and Dharma Recovery uses Buddhist teachings.
  • Activity-Based Recovery: The Phoenix helps people recover through fitness and community activities.
  • Structured vs. Flexible: Twelve Steps and SMART Recovery have structured steps or tools, while LifeRing and The Phoenix allow more flexibility.

Choosing What’s Right for You

Recovery is a journey, and there is not a one-size-fits-all solution. The best recovery pathway for you is the one that fits your values, needs, and lifestyle. Some people find comfort in spirituality, while others prefer practical strategies or community-based support. It’s okay to try different pathways to see what works best for you. Remember, recovery is about finding what helps you live a healthy, fulfilling life. Whatever pathway you choose, support is available, and you’re not alone. If you are looking for help exploring different pathways, consider working with a recovery coach as they are trained to help people with this very thing.

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My Struggle with Alcohol Use How I Found Healing: Andrea Mora’s Story

Back in my first article, I shared a condensed overview of my life since 2012, when my mental illness fully reared its ugly head. I have suspicions that I had my first manic episode when I was 25, and just went through the years up until 2021 thinking things were just filled with “Andreaness”. I was fun, I did have high energy, and that would have been ok, if the bad behaviors and other negative parts of mania weren’t along for the ride. As I was coming into stability with my mental health, I struggled a lot (and still do sometimes) with second guessing if the way I am is really me, like who I’m made up of, or if it’s mania again. I have come to learn, and I’ll write about this more in a different article, that I AM a fun, wild and funny person down to my core, and while mental illness and medication dulled that for years, I am free to live as the authentic me. Quirks and all.

Slowly Realizing My Problem Drinking Behavior

I bring this up, because during my journey, sobriety slapped me across the face and made me pay attention. This was April 16, 2018. I had found my psychiatric provider who saved my life by figuring out my meds, which were starting to work. But I was still struggling daily and didn’t understand why. On April 16, 2018, I started drinking around 2 pm, as we had gotten a late season snowstorm the day before, my kids and husband weren’t home, and I had nowhere to be. 

Even though my kids would be home soon I felt I needed more, so I decided to walk through the hip-high snow to the Kwik Trip down the street. I knew my mom would be bringing my girls home from school shortly, and I didn’t want her to see me. Naturally, right?

I ended up getting stuck in a snowback in Kwik Trip’s driveway, getting pulled out by my mom and kids, lying that I was there to buy water, and sneaking home with the liquor I intended to get. In another instance I quite literally pushed past my husband and daughter to again procure more alcohol, even driving inebriated to get it. I can’t exactly remember what happened those nights, but I know how I felt in the morning.

Rising Anxiety and Remorse Were My Stepping Stones to Change

When I woke up the next day, hungover as hell, I had feelings of horrible anxiety, regret and fear, feelings I was not a stranger to. Every “next day” I struggled to put the pieces together, to go through my phone and see who I texted or called, see the pictures I took or received, to try and squelch the pounding anxiety in my chest (and in my head. Oof.).

That “next day” though, I also had a new feeling in me. The feeling that I never wanted anything like the day prior to happen again. Any of it. I had felt feelings of remorse or guilt before, much like I was feeling in that moment, but this new feeling got me. Many mornings after I had told myself I wasn’t gonna drink anymore, but knew that wasn’t true. This time, it felt true. 

Starting My Journey of Recovery: Moving Forward Without Looking Back

I haven’t taken a drink since that night and the 17th of each month serves as a reminder of the best decision I ever made…and still make daily. Sometimes by the minute. I am approaching my 6 year 10 month soberversary and one truth I will lay on you, as it was unbeknownst to me, is that no matter how long you’ve been sober, it will always be a conscious choice to actively make, and that choice is only yours. 

Sobriety isn’t easy, and maybe it gets easier once you get to 10 years? 15 years? 20 years? I don’t know that. But I do know that making this choice has never let me down, never had me waking up in a panic and has never caused my relationships to be tested. 

My sobriety has allowed for coffee on Sunday mornings, not aspirin, electrolytes and hiding in my room all day sleeping it off. My mental health improved when I stopped drinking, as the alcohol was not mixing with my meds or my wonky brain well. My eyes actually sparkle, they aren’t dull and filled with despair. Sobriety has given me everything I didn’t know I needed, as well as everything I did know I needed. I have had many regrets over my life, me choosing sobriety isn’t one of them. 

Please know there are resources out there, many of which are right on this site. Please know you are worthy of the life you deserve. And please know, you are not alone.

How I’ve Stuck with My Decision Amidst Challenges

After we have had time to heal from the traumas alcoholism caused us and we look through sober lenses, sometimes it is easier to talk about our illness, at least for me it is. I talk and I write about living alcohol-free very openly, as even if only one person finds what I have to say helpful, I have succeeded. 

Some may call me an expert on sobriety, and while I am an expert at being an alcoholic, I am not an expert on what works to stay sober for everyone. I know what it has taken over the past 6+ years for me to stay sober and that may work for you as well, but there are many other paths out there. The important thing is you give it a try. And keep trying. It’s an active decision every day, every minute sometimes, but I have never once felt like not drinking wasn’t worth it. 

It’s Not Always Easy, But It’s Always Worth It

You may perhaps think that after that long, it must be easy. I must never think about alcohol, have urges, I must just go through life just simply not drinking. But if you do think that, with as much gentleness I can muster, you are wrong. Let me tell you a little story:

About 6 months ago, just after I celebrated my 6 year soberversary, I had a dream. I dream almost every night, so that in and of itself is not the shocker. This dream, however, was nothing like I had ever experienced. You know how dreams don’t always make sense, the time shifts, the surroundings shift, the people in them change, they are fluid and random at times? However, this dream messed with me…BADLY. I dreamt that I drank. Secretly. It really scared me and I am still struggling to shake it, 6 months later.

Since that night I still haven’t been able to get those sensations and actions out of my head. 

So How Have I Been Staying Sober With This Going On? 

It’s been a struggle. I was going through shoulder surgery, was on narcotic pain meds and was stuck on the couch due to pain and the surgery itself. I had my rotator cuff repaired, and man, if that doesn’t make you want to drink, I don’t know what does it for you. I was stressed and scared and not in a great mental state, and now I had this dream that sent me spiraling. Here’s what I did.

The Importance of Letting Others In and Finding New Ways to Cope

I first talked about it to my husband. I didn’t keep quiet, I didn’t suffer in silence, I let him in. It felt so great not having the burden of worry to carry all by myself. Sometimes we think telling others of our problems is bad, but for me, talking is key. 

We talked, well I talked, he listened, and I wasn’t alone anymore. I spent so many years hiding things, lying, not being my true authentic self, and I refuse to do that any longer. I let people in, and without my circle, I would not be who I am today. Michael is my anchor, and with him on my side, I am so much better off. He’s a great man, and after all I put him through, he stayed. So yes, I will lean on this man, tell him my worries and I know he will catch me and help me get through. 

After conversing for a while, I knew I needed a distraction. Something to keep the cravings at bay. I found it, and it works for the most part, but it isn’t a solution that works for everyone. 

My Alternative Option to Alcohol Use

I chose to go back to my e-cigarette and use that as my “buffer” and a tool for my recovery. Is picking up a different habit the best way to handle getting over thoughts of a different bad habit? For me, it has been. 

What it does is take the thought away from alcohol and replace it with something else; something that hasn’t ruined my life or caused me trouble. I have an addict brain, and when the time comes and I feel stronger, quitting the e-cigarettes will be difficult too, but I actively am taking that risk, knowing the alternative would be life altering in a bad way. 

I also talked to my therapist (which reminds me, I need to schedule another appointment, thank you Recovery.com!). Not that I needed permission to fall back into an old habit I knew it was working for me, but for her to say that finding a way to redirect myself was key. I am in no way telling you to go out and buy a pack of cigarettes to be sober. What I’m saying is you need to find what works for you to redirect those cravings and very realistic feelings. Being an addict is hard, but it is how my brain operates, and I have to learn to respect that and treat it. 

Finding What Works for Me, and Reminding Myself of What Recovery Gives Me

Still, even with my “tool” (yes, I’m calling it a tool), I have been getting cravings. When the feelings and thoughts come, I must redirect my thought process. I remind myself of why I chose sobriety. I remind myself that it was a decision I made, for my well-being, which in turn helps my family’s well-being. I tell myself that without living the sober life, I would not have a relationship with my kids and I definitely would not be able to spend time with my grandkids. 

I wouldn’t have the career I never thought I’d have, because I would be drinking during my workday, and I would be too hungover to do anything most days. I would probably spend time in jail for a DUI, or God forbid vehicular manslaughter. I would not be the voice I am for mental illness and substance abuse, and I certainly wouldn’t be Board President of my local NAMI affiliate. Living alcohol free provides me with the most amazing opportunities and if I give in and give up, all of that goes away. 

Those are big reasons to stay in my lane and right now, that works for me. I also find other ways to focus my brain, like making candles, binge-watching ridiculous dating shows, and spending time with my loved ones. I don’t keep quiet, because alcoholism is a heavy thing to carry by yourself. I need to know I’m not going through this alone, and I think you need to know that too. You can find resources and help right here on this site. 

Whatever treatment path you take, commit and never forget your reasons for choosing sobriety in the first place. They will keep you grounded and focused and reignite the flame you light when you decide to not drink or use again.

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Does Alcohol Really Help You Relax? Understanding the Effects

Alcohol can make you feel relaxed, but it’s fleeting, dangerous, and not a true state of relaxation. Reaching for alcohol to cope with stress can start a self-feeding cycle marked by anxiety and eventual dependence.

Let’s explore the true effects of alcohol and how short- and long-term consequences can hide behind the guise of relaxation.

How Alcohol Affects the Brain and Body

Does alcohol help you relax if you’re stressed? It can, but that’s because alcohol is a central nervous system depressant. So it can lower your ability to feel stress—not make it go away.

Alcohol as a Central Nervous System Depressant

Your central nervous system (CNS) controls1 your movement, thinking, speech, senses, and general awareness of what’s happening within and around you. When it’s depressed from alcohol, you may slur your speech, lose your balance and coordination, feel less pain, and lose your ability to think clearly. 

You’ll also feel an initial calming sensation as your CNS slows down. But operating without your central nervous system in full gear can have disastrous effects, including

  • Accidental self-injury due to falls
  • Criminal behaviours
  • Drunk driving
  • Memory blackouts
  • Vomiting
  • Slowed (or stopped) breathing and heart rate

Impact on Neurotransmitters

Alcohol increases ‘inhibitory’ neurotransmitters2, meaning brain activity slows down. This is what causes that initial wave of calmness. Alcohol also acts on the GABA (gamma-aminobutyric acid) receptor, causing a sense of sedation and lowered anxiety. It affects serotonin levels3, too, and over time, these skewed levels contribute to alcohol addiction.

To balance the inhibitory effects of alcohol, your brain produces excitatory neurotransmitters2. If you stop drinking alcohol and the extra excitatory neurotransmitters have nothing to balance, you can develop symptoms of alcohol withdrawal. 

Disruptions to Sleep and Rest

Alcohol lowers the quality of your sleep4. It negatively affects the same neurotransmitters involved with sleep, meaning it can alter your body’s natural cycles and rhythms. You may fall asleep due to the initial sedative effects of alcohol, but it disrupts your sleep later on in the night. 

Sleeping with alcohol in your system leads to frequent wakings during the night5 and poor-quality sleep as the alcohol slowly makes its way out of your body. This means you’ll wake up feeling unrested, groggy, and generally not your best.

Heavy, continuous drinking can lead to insomnia. People with sleep challenges like sleep apnea or snoring are likely to experience more negative effects5 if they drink before bed, even if just one drink. 

The Short-Term vs. Long-Term Effects of Alcohol on Relaxation

The initial slowing of activity in your CNS causes a feeling of relaxation, but it doesn’t last. 

The Initial Relaxing Effect

Drinking alcohol can produce a sense of calm6, and for some, even a sense of euphoria. This can make it seem like a quick solution to stress, but since it doesn’t take away the problem, only distracts from it, alcohol isn’t a true solution.

Alcohol also activates the brain’s reward system6, which can make the act of drinking feel pleasurable or exciting. This excitatory state combined with reduced inhibitions can cause the sense of euphoria some feel.

And, alcohol slows down the parts of your brain that process negative emotions7, which is why it can seem like sadness, guilt, or grief vanish after drinking.

Increased Anxiety and Stress Over Time

Drinking regularly can build a dependence and increase your tolerance7, meaning you’ll need to drink more and more to mitigate the negative effects (like cravings) and feel intoxicated. As dependence and tolerance grow, drinking changes from pleasurable to monotonous—satiating a need for alcohol rather than enjoying its effects.

Feeling more dependent on alcohol can increase your overall anxiety and stress, especially for those balancing other responsibilities and demands.

The “Alcohol Hangover” and Rebound Anxiety

A study reports that “alcohol may reduce anxiety by inhibiting responding to anxiety-provoking stimuli.8” Once those effects wear off, rebound anxiety can occur as the dampened systems in the brain start functioning normally. Rebound anxiety can feel like a wave of symptoms crashing all at once.

Rebound anxiety can lead to a cycle of consumption in hopes of keeping the wave from crashing—but it’s not sustainable. People can inadvertently develop alcohol use disorder trying to stay afloat.

Alcohol and Stress: Myths vs. Reality

Think of how many “person-unwinding-after-a-hard-day-with-alcohol” scenes crop up in movies, TV shows, and books. It would seem to be a perfectly normal stress response.

In reality, the stress-relieving idea and the normalcy of this ritual both prove to be myths.

The Myth of Alcohol as a Stress Reliever

Alcohol only changes your ability to notice your stress—it doesn’t take any bit of it away. It may dampen the sensations of stress, which some people experience more pronouncedly than others9, but doesn’t solve the underlying issue. Momentary distractions like this may feel like an adequate solution, but they can cause much more harm than the initial stressor itself.

The Reality: Alcohol’s Impact on Stress and Mental Health

Over time, alcohol can actually raise levels of stress and worsen (or cause) mental health conditions10 like depression and anxiety. It can also make you more irritable and emotionally volatile. 

Its negative effects on sleep can also worsen mental health conditions and cause additional stress11. Fleeting relief from negative emotions comes with a high price, but it doesn’t have to.

Healthier Alternatives to Alcohol for Relaxation

For a comprehensive list of ways to relax without alcohol, check out our article here.

Meditation and Deep Breathing Techniques

Your mind and lungs can be powerful tools in inducing relaxation. 

Next time stress overwhelms, try sitting down and playing a guided meditation session. Search the app store on your phone to find dozens of meditation apps to choose from.

Either separately or alongside your meditation, try a paced breathing technique. Deep, slow breathing tells your brain you aren’t under threat. Examples of breathing techniques include

  • Box breathing: Breathe in for 4 seconds, hold for 4, exhale for 4, hold for 4, and start the cycle again.
  • Belly breathing: Focus on expanding your stomach as you breathe. When you breathe out, decompress your stomach as much as you can. This is also called diaphragmatic breathing—try putting your hand on your stomach to feel it rise and fall.

Physical Exercise

Exercise lowers levels of stress hormones12, helping you feel more relaxed. You don’t have to do certain exercises to get these benefits, just find a way of moving that works for you. You could try

  • Walking
  • Weightlifting
  • Jumproping
  • Running
  • Climbing the stairs in your house/apartment
  • Swimming

Developing an exercise routine can help you stick to your goals, like working out before you head into work. And, you can use exercise as-needed to manage acute stress—like doing jumping jacks before or after a stressful situation.

Music and Creative Outlets

Creative expression can also relieve stress13 by engaging the mind and body in a pleasurable, open-minded way. Art and music can alter your perception of the stressful event by helping you take a step back from it. Keeping your hands busy can also help you process stressful events without feeling overwhelmed.

Examples of creative outlets include

  • Doodling
  • Painting
  • Singing
  • Listening to music
  • Creative writing
  • Poetry

Building Sustainable Relaxation Habits

Identifying Triggers for Alcohol Use

Identifying what triggers an urge to drink can help you proactively avoid and prepare for these scenarios, including stress. For example, maybe certain days of the week feel more stressful, like Mondays. Planning a relaxing activity on these days can help manage that stress, and give you peace of mind knowing you have a plan and won’t need to resort to alcohol.

Other situations could include social settings, like a party or event. You might feel stressed and want to use alcohol to numb the nerves and help you be more social—plan ahead by practicing breathing techniques (or other coping skills) before the event and opt for non-alcoholic drinks to limit your alcohol intake.

Creating a Relaxation Routine

Block off time to relax and write down your favorite relaxation techniques. Do one or more relaxation techniques during the time you block off, like a meditation before bed or spending time outside after work. Incorporating relaxation into your daily routines can help it become habitual. 

Seeking Support for Alcohol Dependence

Sometimes you need more than stress relief—developing a physical and emotional dependence on alcohol takes medical care to safely reverse. Set up an appointment with your primary care provider to voice your concerns and learn your next steps. Helpful conversation points include

  • “Should I be concerned about my symptoms?”
  • “What can I do to stop being dependent on alcohol?”
  • “Will I need a medical detox to start my treatment?”
  • “Would you recommend alcohol rehab?”
  • “What strategies or treatments can I start using right away?”

Your doctor may refer you to therapy, outpatient alcohol addiction treatment, or residential rehab for alcohol addiction. Detoxing at a rehab or hospital may be a necessary first step; make sure you ask your doctor for their medical opinion. You can use Recovery.com to find rehabs and outpatient programs that treat alcohol addiction.

The Reality of Alcohol and Relaxation

Alcohol isn’t a healthy or sustainable relaxation tool, but relaxation techniques relevant to your preferences and needs are. Fill your toolbox with techniques like breathing exercises, meditation, exercise, creative expression, and more to cope with stress without alcohol. Planning ahead for stressful situations can help you feel more prepared and empowered.

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Understanding and Overcoming Fear in Recovery

Facing your fears can play a pivotal role in your recovery story, since fear often becomes a barrier to healing and transformation. Fear of failure, fear of living without substances, and other fears can create seemingly overwhelming obstacles on the recovery path; however, the decision to confront these fears is often the turning point in reclaiming a life of sobriety. 

In the recovery process, it can become clear that the only thing standing between a person and lasting freedom from addiction are these fears. And as with any fear, the more you face it, the more it diminishes, leaving room for a healthier and more fulfilling life. Tackling these fears allows you to discover new strengths as you embark on your recovery journey.

Understanding the Role of Fear in Recovery

Addiction thrives in avoidance and isolation, feeding off the fears that keep you trapped in harmful cycles. It’s only by pushing through these fears that real growth happens. 

Why Fear Is Common in Recovery

Fear is an incredibly common experience in recovery because recovery itself is a journey of change—and change brings uncertainty. For many, addiction becomes a coping mechanism; a way to numb pain, avoid difficult emotions, or escape from the pressures of life. As a result, the thought of giving up this familiar, destructive crutch can be terrifying. 

Fear can arise from the question, “What will life look like without substances?” The unknown is intimidating, and you are asked to face that uncertainty head-on in recovery. Navigating unfamiliar territory can stir up anxiety and doubt about your resilience and ability to stay sober.

Additionally, facing emotions and trauma that are masked by substance use is daunting. Recovery requires confronting deep-seated pain and emotions that may have been avoided for years. For some, the fear of fully feeling emotions and navigating them without substances is overwhelming.

The Impact of Fear on Progress and Growth

Fear is a barrier between where someone is and where they want to be. If you don’t address your fear, it has the power to keep you stuck in the cycle of addiction, even when you know those patterns are harmful. Avoiding the challenges and emotions that come with change can halt it. 

Growth requires stepping outside of your comfort zone, but fear can make those steps feel too risky and painful. Fear can also lead to self-doubt. When questioning your ability to rebuild relationships and maintain sobriety, your confidence lowers and prevents you from taking leaps of faith.

Facing trauma can be intimidating. However, true healing becomes impossible if the fear prevents you from addressing underlying issues. Without the courage to process these emotions healthily, you can remain trapped in the emotional habits that fuel addiction and unable to develop the resilience needed to thrive in sobriety. 

Common Fears in Recovery

Fear can be a constant companion in recovery. Understanding these fears and breaking down how they inhibit your growth can help you navigate the multifaceted recovery journey.

Fear of Relapse

After experiencing addiction and achieving sobriety, the idea of falling back into old habits can be terrifying. Some people fear that despite their best efforts, they could slip up, lose their progress, and return to the cycle of substance use. This fear can be paralyzing, causing people to question their ability to stay sober constantly. 

While this fear is rooted in a need to protect oneself, it can also create immense pressure, making it hard to relax and recover. The constant worry about relapse can eat away at confidence and lead to a victim mentality, causing you to question whether long-term recovery is indeed possible.

Fear of Change

Recovery, by definition, requires change—behavior change, change in mindset, and change in relationships and lifestyle. For many, the fear of change comes from the uncertainty that change brings. Addiction, while harmful in many ways, provides a certain level of normalcy; you know what to expect from substance use, even if it’s harmful. The idea of stepping into the unknown, without substances, can feel daunting. 

The fear of change is not just about sobriety but also needing to rebuild your life. It can mean finding new ways to cope with stress, addressing unresolved trauma, and forming new relationships. Change requires letting go of the known and embracing uncertainty, and, for many, this feels like stepping into unfamiliar territory without a safety net, leading people to cling to old patterns even when they no longer serve them.

Fear of Failure

Recovery is typically not a straightforward path, and the fear of failing—whether by relapsing, not meeting goals, or not living up to expectations—can weigh heavily on you. This fear is often tied to perfectionism or self-esteem, where someone may believe that if they fail, it reflects their worth. 

The fear of failure can be so overwhelming that it discourages people from fully committing to the recovery process. They might be afraid to try because they’re terrified of what it would mean if they didn’t succeed. 

This fear also makes it difficult to forgive oneself for past mistakes. Instead of viewing setbacks as part of the learning process, your fear sees them as confirmation that you are not capable of lasting recovery. 

Strategies for Overcoming Fear in Recovery

The beauty of recovery is that you can begin to see fear as your biggest motivator and supporter. Adjusting your perspective to see the other side of your comfort zone as where you thrive can push you to bravely face your recovery fears, knowing that embracing the fear can help you achieve your dream life. There are realistic strategies to help you overcome fear and take the steps to sobriety.

Building a Supportive Network

Addiction can feel isolating, and fear thrives in isolation with overwhelming emotions and uncertainties. Surrounding yourself with a community of people who understand the challenges of recovery can help counter fear. A strong network provides encouragement and accountability, Whether through 12-Step programs, other support groups like SMART Recovery, or close relationships with family and friends. 

Having others to lean on in moments of fear reminds you that you are not facing struggles alone, helping you feel less vulnerable and building resilience. Moreover, openly discussing fears with people who have been through similar experiences can be incredibly healing, as it validates those fears and offers advice and encouragement to overcome them.

Practicing Mindfulness and Meditation

Fear often stems from ruminating about the past or worrying about the future—both out of your control. Mindfulness practices focus on being grounded in the now and what can be managed in the present moment. You can learn to observe fears without judgment and reduce their power through mindfulness. 

Meditation helps calm the mind by reducing anxiety, even when external challenges occur. By regularly practicing mindfulness and meditation, you can develop stronger emotional resilience to respond to fear with a newfound calmness. These practices also help break the cycle of fear-driven thought patterns, replacing them with a more compassionate approach.

Setting Realistic Goals

Fear can be paralyzing, and it could make the entire recovery journey seem unattainable. Setting smaller, achievable goals helps break the process down into manageable steps, making it easier to face each day without being overwhelmed. 

These goals should be specific and realistic so you can see progress over time. Each time you meet a goal, no matter how small, it builds confidence and reinforces that recovery is possible. Your goals may be setting boundaries with others, attending a support group, exercising, or counting every month that you maintain sobriety, all of which are worth a celebration. 

Managing Fear in Recovery

As you walk the recovery path alongside your fear, you can adopt useful strategies to help you manage your apprehensions. 

Addressing Specific Fears Through Cognitive Therapy

Cognitive behavioral therapy (CBT) is a well-established method for helping individuals identify, understand, and reframe the thoughts that contribute to fear and anxiety. 

In addiction recovery, fears are fueled by negative thought patterns that can spiral out of control. CBT helps you recognize these patterns and replace them with healthier ones. 

For example, if someone is consumed by the fear that they will relapse, CBT can help them challenge the assumption that a single mistake means total failure. By breaking down fears into manageable pieces, you can develop more positive ways of thinking and responding to anxieties. CBT empowers you to take proactive steps toward addressing the underlying issues that contribute to your fears in the first place.

Redefining Fun in Recovery

For many, the fear of life being dull without substances can cause anxiety. In the past, drugs and alcohol may have been associated with your social life or relaxation, so the idea of having fun without them can feel foreign. 

Redefining fun is an essential and rewarding part of the recovery process. Discovering new activities and ways to enjoy life that do not rely on substances can shift your mindset from one of deprivation to one of discovery. This could mean exploring creative outlets like painting, engaging in physical activities like hiking, and spending quality time with supportive friends and family. Reducing the fear that sobriety equals boredom and replacing it with the joy of a life in recovery can be extremely fulfilling.

Implementing Relapse Prevention Strategies

Although it’s normal to feel anxious about relapsing, having a clear plan in place can provide hope. Relapse prevention strategies can include identifying triggers, creating healthy coping mechanisms, and building a solid support system to help you stay on track. By anticipating potential challenges and having strategies to address them, you can feel more in control and less vulnerable to relapse. 

Your plan might include developing healthy routines, learning to manage stress through relaxation techniques like mindful walks, and having supportive contacts to call—all of which empower you to proactively manage your recovery. Knowing that there are concrete tools and resources available to navigate difficult moments alleviates the fear of relapse and builds confidence.

Seeking Professional Support and Sharing Personal Stories

Professional tools and peer resources can aid your recovery journey and soothe your fears. These options create a powerful foundation for healing, growth, and long-term sobriety.

The Importance of Seeking Professional Help

Addiction is not just a physical dependency—it involves deep-rooted emotional, psychological, and behavioral issues that require specialized care. Professional support, whether through therapists, psychiatrists, or medical professionals, offers access to evidence-based treatments tailored to specific needs. These professionals are trained to help you understand the underlying causes of addiction, such as trauma, co-occurring mental health conditions, or unhealthy coping mechanisms. 

Through various therapeutic approaches, including dialectical behavioral therapy (DBT), motivational interviewing, and overarching trauma-informed care, professionals can guide you through the emotional complexities of recovery to help you build healthier habits and thought patterns. 

Sometimes, professional support includes medical care to ensure that any co-occurring mental health conditions or withdrawal symptoms are safely managed. Your care team is invaluable to creating a strong foundation for long-term recovery.

The Power of Sharing Personal Stories of Overcoming Fear

Sharing stories with peers with similar experiences can be a transformative step in building connections and community. After experiencing isolation in addiction, sharing personal stories in group therapy or support groups inspires your recovery story and sobriety. 

Breaking the silence that addiction thrives on helps you process experiences and find validation and support from others who can relate. Storytelling is deeply healing as you shift the narrative to connection and hope.

Embracing a Gradual Process of Overcoming Fear

Fear is not something that disappears overnight—it’s a deeply ingrained response that takes patience and persistence to overcome. Believing in your ability to be the best version of yourself can support this gradual process in building resilience and laying the groundwork for sustainable recovery.

Understanding That Fear Takes Time to Overcome

Overcoming fear is not a linear journey—it involves setbacks, progress, and moments of doubt. Accepting that fear takes time to work through can help you approach recovery with more self-compassion and give you the space to heal at your own pace; you may even find that healing comes more naturally when you embrace the power you hold for beginning the process in the first place. And when fear resurfaces, you can view it as part of the growth process instead of a failure.

Taking Small Steps Towards Facing and Conquering Fear

Breaking fear into smaller, manageable tasks can make it less daunting and more achievable. For example, rather than expecting to confront a major fear all at once, it might start with small actions—such as attending a support group meeting, opening up to a trusted friend, or practicing mindfulness techniques to calm anxiety. Each small but important step helps build confidence and reinforces your ability to conquer your fears. And soon, what once seemed insurmountable becomes more manageable. 

Celebrating Each Achievement Along the Way

Recovery is filled with big and small milestones, and recognizing these achievements supports positive progress. Each time you face a fear—no matter how small—it’s an act of courage worth celebrating. 

Take a step back to look at the whole picture, and you may find that your recovery is built of many small, rewarding moments. While you move forward with recovery goals, you can also appreciate what you have already accomplished.

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Effects of Substance Use During Pregnancy

Substances like alcohol, marijuana, and illicit drugs can greatly affect the mother and child during pregnancy and cause complications during and after birth. Sometimes, the mother isn’t aware of her pregnancy and may use substances as if she weren’t carrying. In any case, using substances while pregnant can alter the health of the mother, the fetus, and the baby as it grows in and out of the womb.

Knowing the effects of substance use beforehand can help those who know they’re pregnant or think they may become pregnant carefully assess the risks to plan ahead for a healthier birth and pregnancy.

Understanding Substance Use During Pregnancy

Substance use during pregnancy can look like taking drugs that aren’t approved for pregnant people, like alcohol. These drugs have been identified as dangerous for the mother and fetus or potentially harmful. 

Common substances used during pregnancy, whether done intentionally or not, include alcohol, nicotine, some prescription medications (like prescribed opioids), and illicit drugs like cocaine or heroin. Studies found roughly 5% of pregnant women use substances while pregnant1.

Much of what mothers consume while pregnant reaches their infant because the placenta is easily permeable—including addictive and non-addictive substances.

Effects of Alcohol Use During Pregnancy

Alcohol can have damaging effects on a developing fetus throughout each stage of pregnancy1, even before mothers realize they’re pregnant. Drinking while pregnant can cause Fetal Alcohol Syndrome Disorders (FASD), which includes Fetal Alcohol Syndrome and other birth defects caused by alcohol.

FASDs cause cognitive, physical, and behavioral damage2 that may show right after birth or later on in childhood. Alcohol can disrupt the development of vital organs, like the brain, heart, and how the body functions as a whole. Heavy drinking can cause the most damage, especially when it occurs throughout the entire pregnancy. But no amount of alcohol is safe during pregnancy2. And with many pregnancies not being planned, doctors recommend women not to drink even while they’re trying to get pregnant or think they might be2.

Children born with a FASD may have defining facial features, cognitive impairments, and related behavioral problems. 

Effects of Tobacco Use During Pregnancy

Smoking while pregnant can harm the mother and baby3 in several ways. It can lead to:

  • Premature births
  • Low birth-weight even if the baby is to term
  • Damage to the baby’s lungs and brain
  • Birth defects
  • Higher risk of sudden infant death syndrome (SIDS)
  • A doubled risk for excessive bleeding at birth and during pregnancy

Smoking can also create issues with fertility3 for both the mother and father. Nicotine can affect the fetus throughout the whole pregnancy—some mothers give birth to healthy babies, but that doesn’t guarantee they can smoke through a second pregnancy and get the same results. Smoking while pregnant can even result in a stillbirth (a deceased baby born after 20 weeks). Quitting at any point during the pregnancy can reduce the likelihood of all negative effects.

Second-hand smoke can also cause damage. Pregnant mothers can reduce their risks by quitting smoking and limiting their exposure to second-hand smoke. 

Effects of Illicit Drug Use During Pregnancy

Using illicit drugs when pregnant can double or even triple the chances of a stillbirth1. These types of drugs include heroin, cocaine, methamphetamine, and psychedelics like psilocybin. Since drugs pass easily through the placenta and into the developing fetus, babies can be born reliant, and addicted, to the substance their mother used. This is called neonatal abstinence syndrome (NAS).

Neonatal Abstinence Syndrome: Symptoms and Recovery

NAS correlates to illicit or prescribed opioids used during pregnancy4. Babies born with NAS greet the world in a state of withdrawal, experiencing irritability, stomach issues, seizures, and trembling. Babies with NAS also cry excessively and with a higher pitch than normal.

Medical care can help babies detox4 from substances safely and with greater comfort. Some babies require benzodiazepines, morphine, or methadone to relieve symptoms. They can recover to full health.

Effects of Prescription Medication Use During Pregnancy

Some prescribed medications aren’t fit to use during pregnancy—doctors should make women well-aware of this if they’re trying to conceive or are already pregnant. When pregnant women take prescribed medications against doctor’s advice, or procure them from non-medicinal places, it can harm them and their baby. 

These medications include benzodiazepines, opioids, and stimulants like Adderall. Most medications, prescribed or over the counter, haven’t been well-studied in regards to how they affect pregnant women and babies. A study found 9 out of 10 pregnant women took medications1—many of whom don’t know how it might affect their developing fetus, which is why providing a list of all medications taken can help doctors identify any risks.

Some medications can cause NAS, like oxycodone. Other medications may cause no harm, but it’s best to let doctors make the final call.

Combined Substance Use and Its Effects

Using more than one substance, or polysubstance use, can create more pronounced health effects for the mom and baby. For example, a pregnant woman who smokes and drinks alcohol imposes greater health risks to herself and the baby than someone only smoking or only drinking. 

The more substances passing through the placenta to the baby, the more likely they’ll have a negative effect on their development and future health. The National Institute on Drug Abuse says1,

Children born to mothers who both drank and smoked beyond the first trimester of pregnancy have a twelvefold increased risk for sudden infant death syndrome (SIDS) compared to those unexposed or only exposed in the first trimester of pregnancy.

Psychological and Emotional Impact on Pregnant Women

Taking drugs during pregnancy can have a host of emotional and psychological effects on women. They may feel low or depressed as a result of their substance use, especially when that combines with hormone fluctuations. Regular substance use can cause a cyclical effect, where highs are followed by extreme lows and cause someone to continue their use to mitigate the lows.

Impaired mothers may also struggle to bond with their baby once they’re born. Drug use can affect the parts of the brain that help mothers bond with their baby5, making it difficult for them to form a secure parental relationship. This can impact their connection and parenting style throughout the baby’s life.

Preventative Measures and Treatment Options

One of the first steps in preventing substance use during pregnancy is testing regularly (or as needed) for pregnancy if using substances—or don’t use substances at all if you’re hoping to conceive. 

Educating men and women on the dangers of substance use during pregnancy can help mothers and partners understand and evaluate risks, and then adjust their behaviors accordingly. Knowing these risks before pregnancy can help mothers adequately prepare and create a substance-free environment for their baby to form and grow.

If you’re struggling with an active addiction and become pregnant, you can attend recovery programs and rehabs specifically for pregnant women (there’s a lot!). These programs account for you and your baby, addressing your needs with appropriate medical care, therapies, and prenatal care to support a healthy, full-term pregnancy.

If babies are born with substance-related complications, hospital staff can initiate a detox for the baby with medications to ease their withdrawals. Some birth defects caused by substances can’t be treated or reversed, but medical care can treat some symptoms throughout the person’s life.

Support Systems and Resources

Friends, loved ones, and medical staff can offer key support for pregnant women, helping them navigate addiction treatment if needed, and the journey of pregnancy. Women can join various support groups too, like 12-Step peer meetings or non-12-Step groups like SMART Recovery meetings. Prenatal clinics may also offer support groups to educate women on child-raising, best practices for their health, and to connect women to resources for housing, mental health care, and other personal needs. 
If pregnant women need to detox and/or get addiction treatment, they can go to one of the many rehabs with specialized care for pregnant women. Some rehabs will also offer services and help for other children, helping pregnant mothers attend treatment when childcare needs may otherwise prevent them.

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GLP-1: Is Addiction Treatment and Recovery the Next Frontier?: Lori Beerman

Glucagon-like peptide-1 receptor agonists — or as you probably know them, GLP-1s — have taken the weight loss and healthcare industries by storm. I’m guessing you’ve seen the commercials? Experts believe that GLP-1s will soon expand into other areas of chronic condition management (Quantum Health). This includes addition, or substance use disorder (SUD).

In a recent interview with STAT, Nora Volkow — director, National Institute on Drug Abuse — called the early data on GLP-1s to treat addiction is “very, very exciting.” 

But how do we get from excitement to treatment and how quickly — especially when no pharmaceutical companies are studying the issue? To change this, we have to address what Volkow calls “structural problems”: Apathy, coverage and cost. 

We also have to address their root cause: stigma. But first . . .

How GLP-1s Could Work for Addiction

When we eat, the GLP-1 hormone is secreted to help release the insulin that lowers our glucose levels. This process is disrupted for people with diabetes. GLP-1 receptor analogs — or simply GLP-1s as we’ve come to know them — are an effective, FDA-approved treatment. 

GLP-1s are also FDA-approved for obesity. They work by interrupting the brain’s cravings for food. Could these drugs interrupt the brain’s cravings for alcohol, opioids and other substances? Volkow notes that such a mechanism could interfere “with that incentive, motivational drive, that consumption reinforces and generates in our brain — it just blocks it.”

“That is of course extremely important for drugs, because that’s what drugs do: Immediately activates a system, and you just want more and more and more and it escalates. So if you can interfere with that system, this could be a mechanism that would reduce the binging that you see with drug-taking.”

This leads us to the GLP-1 SUD data that Volkow finds so exciting — and the first of many questions and challenges.

Promising Data on GLP-1s for Addiction

A 2024 review identified two randomized control trials that showed a “significant effect of GLP-1RA on decreasing SUD.” The details:

  • One study pertained to alcohol, the other to nicotine
  • In the alcohol study, participants drank 29% less compared to their baseline intake (Probst et al., 2023) dulaglutide once a week for 12 weeks
  • A third study only showed SUD results (alcohol) for patients who were also obese (Klausen et al., 2022) 
  • In this study, one GLP-1 (Exenatide) decreased total intake and the number of heavy drinking days by almost 24% once a week for 26 weeks

The 2024 review concludes that GLP-1s have a “a potential role” in SUD. To fulfill that role, more research will be needed — but even that won’t be enough. As Volkow stresses, drug companies (“Big Pharma”) has a “moral imperative to develop new addiction treatments” but don’t.

Example? Let’s compare two conditions: high blood pressure (HBP) and addiction. For HBP, there are 11 drug categories alone, with Drugs.com listing 214 individual drugs to treat the condition. Contrast this with just five primary medications that treat the cravings, chemical imbalances and withdrawals associated with SUD (SAMHSA): 

  • Acamprosate, disulfiram, and naltrexone for alcohol use disorder
  • Buprenorphine, methadone — and again naltrexone — for opioid use disorder

In the STAT article, Volkow adds that “in other disease spaces, like depression or hypertension, researchers and public health officials would never be content with just two or three effective treatment options.” She cites the “structural problem” responsible for far fewer medication assisted therapy (MAT) drugs for addiction: That manufacturers don’t develop them and payers don’t pay for them.

Problem #1: Apathy

Drug companies don’t focus on addiction.

“The pharmaceutical industry has never spontaneously embraced us and said, ‘We want to help develop treatments.’ No, no, no. We go to them …. and say, please, please, we have an obligation,” says Volkow.

“[They’ve] never considered addiction as a disease that is worthwhile to invest in, despite the very high rate of mortality,” she adds.

While the opioid crisis and the SUD epidemic more broadly is creating some movement, change is happening slowly.

Problem #2: Lack of Coverage

Big Pharma’s profits flow from healthcare “payers”: the government, health insurance companies and employers. Their willingness to cover and pay for GLP-1s for current conditions hint at what we can expect for SUD.

  • Medicare does not cover GLP-1s for weight loss. The Biden Administration was seeking to change that but the Biden Administration is now no more. 
  • Private Medicare Advantage and other commercial health plans DO cover GLP-1s but mainly for diabetes or other conditions that weight loss can improve.
  • Many large employers (44%) covered GLP-1s for obesity in 2024 (Mercer).

Even the parts of this picture that sound promising are at risk due to another structural problem: the massive cost of GLP-1s, especially in the U.S.

Problem #3: Cost and U.S. Healthcare Economics

USA Today reports that Americans often spend more than $800 per month on GLP-1s for weight loss. This is compared to $140 in Germany and $92 in the United Kingdom (for the GLP-1 Wegovy). Despite this, a Yale University study found that weight-loss medications cost just $22 to make.  

The impact on consumers as well as payers is substantial:

  • Medicare spending for just three GLP-1s spiked from $57 million in 2018 to $5.7 billion in 2022 (KFF). That is 100x growth — far more than the 9% inflation that caused us to lose our collective minds during the pandemic.
  • Sen. Bernie Sanders has warned that the cost of GLP-1s has the potential “to bankrupt Medicare, Medicaid and our entire health care system.”
  • For employers, GLP-1 costs led to an 8.4% increase in their 2023 prescription drug spending (USA Today).

This is unpredictable and unsustainable.

“Employers. . . can’t just let it be open season,” says James Gelfand — president and CEO of the ERISA Industry Committee (USA Today). In response, employers and other payers are trying to curb use in multiple ways, including denying coverage altogether.

Supply-and-demand just isn’t working with GLP-1s. Normally, demand drives competition which drives costs down. Yes, consumers have spoken: “Show us the GLP-1s!” But so have pharmaceutical and insurance companies. Their profit motive is more like a compulsion — and they don’t just want a little profit, they want a lot.

Welcome to the messed-up economics of the U.S. healthcare system.

None of this bodes well for the development, coverage and payment of GLP-1s for SUD treatment. Health insurance benefits to treat addiction are already skimpy compared to other chronic conditions.

Stigma: The Biggest Problem of All and Its Surprising Sources

“Parity” requires health plans to cover SUD treatment at the same levels as other medical conditions. But it wasn’t until 2008 that Congress included SUD in parity requirements (MHPAEA, or The Paul Wellstone and Pete Domenici Mental Health Parity and Addiction Equity Act of 2008). Even then, its passage was a sneak attack, per former Rep. Patrick Kennedy. 

At the Inspire Recovery Conference I attended in Nashville in 2023, Kennedy shared that the MHPAEA only passed because Sen. Chris Dodd tacked it on to the economic relief package that saved us during the 2008 global financial crisis. Dodd was friends with Kennedy’s father, the late Sen. Ted Kennedy, who made the ask. SUD parity passed because the bailout had to. Widespread Congressional empathy had nothing to do with it.

“I remember when we were in a conference committee,” Kennedy shared. “One of the senators said, ‘We’re not going to cover those Fing addicts,’ When is the last time you heard someone refer to those ‘Fing cancer patients’”?

Yes, our elected representatives actually say these things about us. We have to be careful that we don’t say them about ourselves. Stigma exists in the halls of recovery and the halls of Congress alike.

Until the 1990s and early 2000s, medication assisted treatment was seen as a short-term solution and its drugs just as addictive as what they were treating. As William White writes, recovery communities would deny sober status to their fellow alcoholics and addicts who used MAT to get there (Slaying the Dragon: The History of Addiction Treatment and Recovery in America)

Addiction’s “Disease” Problem

Times have changed. But the development and use of GLP-1s for SUD have a long way to go. The NIH’s Volkow notes that current MATs are very effective but still underused — again, due to stigma. 

“[I]f we don’t treat [SUD] like other diseases, we are going to continue to face this horrific epidemic of deaths,” says Volkow.

Just like the old MAT bias, it wasn’t until the year 2000 that a paper by Tom McLellan and colleagues “proved exceptionally influential in arguing that methods used to treat other chronic health conditions could be successfully adapted to treat addiction” (Slaying the Dragon).

One of those other chronic health conditions was diabetes. And so we come full circle with GLP-1s.

Conclusion: Reflections

“We do something in SUD that we don’t do for other conditions: stigma” — this from Clarence Jordan, VP-Wellness & Recovery at Beacon Health Options. Thinking about the role of stigma and addiction’s other structural problems, I leave you with:

  • A question. What do you think about the use of GLP-1s to treat SUD?
  • A proposal. Somehow in our culture, alcohol is seen as a disease but not treated, funded and covered like a disease like other chronic conditions. This needs to change.
  • A reflection. With a little recovery under our belts, it’s easy to start thinking of addiction as someone else’s problem. “We” becomes “them” all too quickly. We can’t do that. Just because some don’t get sober with the help of medication assisted treatment doesn’t make it a lesser option. 

At that Inspire Recovery conference I mentioned, Patrick Kennedy added: “In politics, power concedes nothing without demand.” 

As people either in or seeking recovery, we need to get comfortable with this proposition — to help ourselves and one another.

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Christy’s Story: I Quit a Toxic Relationship with Alcohol

By Christy Osborne, Senior Certified Sobriety Coach, Author of Love Life Sober, A 40 Day Alcohol Fast, Co-Host and Founder of “But Jesus Drank Wine, and Other Stories That Kept Us Stuck” – a podcast and community.

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To the outside world, it appeared I had it all—a loving husband, two children, a popular blog, and even a part-time role as a royal commentator on Sky News. As an American living in London, I often posted glossy photos of myself with a glass of rosé in hand. But behind the scenes, my reality was far from picture-perfect.

I was exhausted. Every evening, I drank wine—sometimes two glasses, sometimes more. I woke up most mornings nursing a hangover, yet no one told me I had a problem. Everywhere I looked, women my age were doing the same—drinking as a treat, to relax, to reward themselves, to have fun, and to connect with partners and friends. Alcohol everywhere was totally normalized.

One morning in March 2020, I woke up with a particularly awful hangover. As I scrolled through my Instagram feed, my life felt increasingly inauthentic. Outwardly, I appeared happy, but inwardly, joy only seemed accessible when alcohol was involved. My family life looked perfect, but my relationship with my husband was strained, and alcohol was becoming a priority over my children. I often chose the sofa and a glass of wine over reading them a bedtime story.

I knew something had to change. But the thought of giving up alcohol terrified me. I couldn’t imagine socializing, going on holiday, attending a party, or even unwinding without a drink. 

I decided to conduct an experiment—to remove alcohol from my life and see what happened. Then, the pandemic hit, and we were literally, locked inside.

Here’s what I learned from my first 40 days of sobriety:

Week 1: The Awakening

The first step was becoming aware that I needed a break. I didn’t declare that I’d never drink again. I simply wanted to see if life would feel better without alcohol.

The first week was tough. Intense cravings hit, but I managed them by playing the tape forward—a tactic I now use with my coaching clients. I asked myself, “What does the full picture look like if I have that glass?”

The tape always ended the same way: one glass would lead to two, then to finishing the bottle. I’d wake up at 3 AM with a pounding headache and spend the next day exhausted. By evening, I’d reach for another drink to undo the hangover, perpetuating a vicious cycle. Recognizing this loop helped me resist.

That first week, my sleep was erratic, but I held on to the hope that good-quality sleep would come.

Fun fact: After just one week without alcohol, your liver begins to heal, and you reduce your risk of cancer. I was shocked to learn that alcohol is a class 1 carcinogen linked to seven types of cancer, including breast cancer.

Week 2: Weathering the Storm

By the second week, I started getting proper sleep. I learned that while alcohol may knock us out, it disrupts the REM sleep our bodies need. Without it, I was finally sleeping through the night without waking up for water or bathroom breaks. I began waking up with more energy.

However, my body was still detoxing. I experienced headaches and felt achy, but I reminded myself that this was part of the healing process. I took extra care of myself—early nights, naps, and mocktails to curb cravings.

Fun fact: After two weeks, your glucose levels stabilize, your cholesterol can drop by 5%, and your cortisol and adrenaline levels begin to balance.

Week 3: Transitioning Towards Tranquility

One reason I drank was to manage stress and anxiety. Imagine my surprise when I learned that alcohol actually raises cortisol and adrenaline, making life more stressful. I realized I had been drinking to cope with the very problems alcohol was creating.

By week three, I felt calmer. Tasks like folding laundry or clearing my inbox no longer felt overwhelming. My energy increased, and my sleep became more consistent. Each day brought new clarity.

Fun fact: Three weeks without alcohol can significantly improve gut health and nutrient absorption. A healthier gut means better mood regulation, thanks to improved serotonin production.

Week 4: Reaping Physical and Mental Benefits

By the fourth week, the changes were undeniable. I was sleeping soundly every night, and my skin looked noticeably better. Alcohol dehydrates the skin and depletes vitamin A, which is essential for collagen production. Without it, my skin regained its glow.

More importantly, my sense of joy returned. Alcohol suppresses the brain’s ability to produce dopamine and serotonin naturally, which is why regular drinkers often need alcohol to feel happiness. Without it, my mood improved steadily.

Fun fact: After four weeks without alcohol, liver fat can decrease by 20%, hydration levels improve, and your resting heart rate lowers.

If you’re curious about trying a 40-day break from alcohol yourself, my book, Love Life Sober: A 40 Day Alcohol Fast to Rediscover Your Joy, Improve Your Health, and Renew Your Mind, offers daily guidance, practical tips, and faith-based encouragement to support your journey.

Weeks 5 & 6: Embracing the New Normal

By weeks five and six, I had found my stride. I didn’t declare that I’d never drink again; I simply told myself, “I’m not drinking today because I feel better without it.”

My cravings dissipated as I experienced the benefits of sobriety. I realized that the reasons I used to drink were myths. It didn’t help me sleep. It wasn’t a real treat, given how awful I felt afterward. And it wasn’t even that fun anymore when I considered the headaches and hangxiety.

Fun fact: By six weeks, you’ve saved thousands of calories and potentially hundreds of pounds. Your stomach lining begins to heal, and cholesterol levels continue to drop.

1,765 Days Later: A Life Transformed

The first 40 days were hard, but they were worth it. At the time of writing this, I haven’t had a drink in 1,800 days. I’ve saved £35,340 and countless hours of hangover-induced misery.

Today, I run a successful life coaching practice helping women take a supported break from alcohol. My approach isn’t about labels or declarations. You don’t have to call yourself an alcoholic or say you have a problem. You can simply see if life feels better without alcohol and decide from there.

If you want structured support, my book Love Life Sober is a great place to start. It’s available on Amazon and at major bookstores. You’ll find it packed with personal insights, neuroscience-backed facts, and encouragement to help you find freedom from alcohol.

If I can do it, you can too.

To learn more about 1:1 or group coaching with me, follow me on Instagram @LoveLifeSoberwithChristy or visit my website, lovelifesober.co.uk.

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Would you like to share your recovery story with Recovery.com? Contact Recovery.com Contributor, Caroline Beidler, today at carolinebeidler@gmail.com to learn more!

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Navigating the Tempest: Understanding Binge Drinking in College

As dusk settles on college campuses, a familiar scene unfolds. Throngs of students escape the confines of lecture halls, swapping textbooks for what might seem like harmless revelry. Yet, beneath the veneer of college nightlife lurks a more troubling ritual: binge drinking. This practice, often glamorized as a rite of passage, carries profound implications for health, safety, and academic success.

Binge Drinking in College: Understanding the Risks and Promoting Safer Choices

Binge drinking in college is a pervasive issue that threatens student health, academic performance, and safety. Understanding the risks associated with this behavior is crucial for developing strategies that promote safer choices. Defined as consuming an excessive amount of alcohol in a short period, binge drinking is alarmingly common among college students, often due to social pressures, a desire for acceptance, or as a misguided method for managing stress. 

The consequences can be severe, ranging from immediate risks like accidents and alcohol poisoning to long-term effects such as liver damage and psychological disorders. Addressing this issue requires a multi-faceted approach that includes education on responsible drinking, enhancing campus mental health resources, and fostering an environment where students feel supported in making healthier decisions. By raising awareness and providing practical interventions, colleges can help mitigate the dangers of binge drinking and guide students toward safer, more informed choices.

The High Tide of Binge Drinking

Binge drinking is defined as consuming five or more drinks for men or four or more for women1 in about two hours. However, these numbers are just a starting point for many college students. The National Institute on Alcohol Abuse and Alcoholism reports alarming statistics: roughly 2 out of 5 college students admit to binge drinking within the past month.

Why do so many students find themselves caught in the current of excessive drinking? The reasons are as complex as the individuals themselves. Social pressure acts as a powerful undertow, pulling even the most steadfast into its depths. For others, alcohol serves as an anchor, steadying the tumult of stress and anxiety that often accompanies university life.

The Impact: A Ripple Effect

The consequences of binge drinking extend beyond individual health risks, such as injuries, alcohol poisoning, and long-term effects on brain function. Academically, it’s a storm surge that washes away potential. Studies link heavy episodic drinking to lower GPAs, missed classes, and delayed graduations. Socially, it can erode trust, fueling incidents of assault and impaired relationships.

Yet, it’s the hidden ripcurrents of mental health issues that are particularly concerning. Many students who binge drink may be attempting to navigate the murky waters of depression or anxiety, not realizing that alcohol, in reality, may pull them further from shore.

Changing Tides: Strategies for Navigating Safer Waters

Addressing binge drinking in college requires a multifaceted approach beyond mere policy changes and tapping into the heart of campus culture. Here are some strategies that can be implemented:

  1. Education and Awareness: Knowledge is the lighthouse guiding students away from dangerous waters. Comprehensive education about the effects of alcohol, tailored to college students’ realities, can demystify myths and highlight risks.
  1. Building Community: Creating strong, inclusive communities on campus can provide the social fulfillment many seek from alcohol. Clubs, sports, and other group activities can offer social connections without the need for binge drinking.
  1. Mental Health Support: Enhancing access to mental health resources can help address underlying issues that may contribute to binge drinking. Counseling, support groups, and wellness programs can provide lifelines to those struggling.
  2. Peer Intervention Programs: Training students to recognize the signs of alcohol abuse among their peers—and to intervene effectively—can act as a first line of defense against binge drinking behaviors.
  1. Parental Involvement: Engaging parents in discussions about alcohol providing them with strategies to open dialogues with their children, can reinforce healthy behaviors from a trusted source.

A Call to Action

As we chart the course for healthier collegiate environments, it’s crucial that all stakeholders—students, faculty, administrators, and parents—work collaboratively to alter the tide of binge drinking. No matter how small, each step taken is a step towards calmer, safer seas.

While the waters of college life are often turbulent, navigating them does not necessitate succumbing to the undertow of binge drinking. We can guide our students to survive and thrive in these formative years with concerted efforts and communal support.