Find Your Path With Reframe at Your Side!

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 hundreds 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!

A gray-haired woman in a green dress wearing thick-rimmed glasses and a serpent-shaped chakra necklace walks up to the speaker’s stand. “When I was 10,” she starts, “I drank a whole bottle of whiskey from my parents’ liquor cabinet. I never drank whiskey again — the smell still makes me sick.” However, Jenny, as she introduces herself, went on to drink more — a lot more — for the following 50 years. She is now three years sober and is sharing her story at an open speaker meeting in a local school auditorium. There’s a crowd of about 100 people listening — some sit in the front and talk to her after the meeting is over, others stand by the door and quietly duck out a few minutes early. The people might be on different paths, but they’re respectful towards Jenny and excited about her hopeful message.

Down the hall, in the same school there’s another meeting. It’s in a classroom, and there are about 20 people sitting around in a circle. The meeting is about to start, and some are sipping coffee, while others are catching up. It’s a closed meeting, and the energy here is a bit different, with talk of steps, sponsors, and plans for an upcoming convention for young people in AA.

While all AA meetings have the same overall purpose, there are subtle differences between the various types. What is an open AA meeting? And how does it compare to a closed AA meeting? Let’s dive into the details while keeping an eye out for alternatives in case it turns out that neither one is right for your journey (and that’s perfectly fine!).

What Is an AA Meeting?

Before we get into the nitty-gritty of the differences between open and closed meetings, let’s get an idea of what AA — and AA meetings — are all about. For an in-depth look, check out “How Does Alcoholics Anonymous Work?” For now, here’s a brief overview. 

• AA is a fellowship of people who help each other quit drinking. The brainchild of stockbroker Bill W., who started it in 1935 after alcohol nearly killed him, AA is a peer-led group that uses spiritual principles to help others quit booze and support them in the process.
• It’s anonymous and free. Anonymity is big here (after all, it’s in the name!). There’s still some stigma about alcohol misuse out there, and having a place to go where no one will know about it can help many of us take the first step to recovery.
• It’s based on the “12 Steps.” The cornerstone of AA, the “12 Steps” have become synonymous with the organization. They’re all about admitting that booze has gotten the better of us, diving deep into aspects of our behavior and personality that contributed to the problem, repairing the damage to the extent that we can, and living in a new way that’s responsible and honest.
• Sponsorship, mutual support, and meetings are all essential components. Many members choose to “work the steps” with a sponsor who has already done the same. However, everyone in the meeting is part of a support network designed to help one another along the way.
• AA is a global thing. Today, there are millions of AA members around the world. The Big Book (Alcoholics Anonymous) written by Bill W. back in the 1930s, has four editions and has been translated into more than 70 languages.

All in all, it’s helpful to view the AA program in terms of “obsession and compulsion” — the actual drinking as well as the time we spend thinking about it. While the former looks obvious (the smell alone is a tell-tale sign), the latter is trickier. There are those who leave booze behind but continue to obsess over it for years (or even decades).

This is where meetings come in. Experience (and science) shows that sharing stories of recovery is a great way to spark change. And in whatever format the sharing process takes place, stories are at the heart of all AA meetings. Some might feature a speaker; others are group discussions, while a few focus on the Big Book or the 12 Steps. However, all meetings are a way of joining forces against a common enemy — alcohol — whether that battle is in the physical world or in the mind. (Want to learn more? Check out “Defining Cravings: Resisting Alcohol’s Allure.”)

What Is an Open AA Meeting?

At an open meeting, everyone is welcome. Whether or not we have a problem with alcohol, we can attend the meeting.

Here’s who might show up:

• People in recovery. The majority of the people at any meeting will be folks recovering from alcohol misuse (whether it’s an active problem or one that has been “dormant” for years).
• Newcomers. Open meetings are a great place for newcomers trying to get a feel for AA to see if it’s right for them.
• Friends and family. Going to meetings might be intimidating at first, and bringing a trusted friend or family member can make a difference. At an open meeting, that’s possible!
• The sober-curious. Those trying out the sober lifestyle to get a taste of the benefits (there are many!) might be interested to see how AA works.
• The (simply) curious. Finally, there are those who simply want to see for themselves what AA meetings are all about. This is your chance!

Regardless of who you are or what you’re looking for, as long as you have an open mind, open AA meetings are an open door.

Pros and Cons of Open AA Meetings

There are some pros and cons to meetings that allow anyone and everyone to join.

Pros: 

• They’re great for newcomers. Open meetings might feel more accessible, especially in the early days when we don’t have a solid footing in our changing relationship with alcohol. Maybe we’re not quite sure AA is right for us — and that’s perfectly fine!
• They allow for friends and family to tag along as support. Bringing a member of our support team (even if they’re not questioning their alcohol use) can be just what we need to feel comfortable walking through that door.
• They give a good overview of what AA is all about. Finally, those curious to find out what AA is all about will find answers here!

Cons:

• Some might find it harder to “go deep.” Alcohol misuse is a sensitive topic, and we might not be up for baring our soul knowing that our neighbor, colleague, former classmate, or other people who can’t relate are in the audience.
• They can feel like a revolving door. While this isn’t true across the board by any means, there might be a bit more commotion with people stepping out and coming back in, arriving after the meeting has started, or leaving before it ends. 

What Is a Closed AA Meeting?

Closed meetings are for those who are struggling with alcohol or those who’ve struggled in the past. They provide a safe space to get into deep discussions, share stories, and provide mutual support. It’s comforting to know that everyone else has been where we are, whether that was 3 decades, 3 days, or 3 hours ago.

Who Might Show Up?

There are a few people who might fall into this category:

• Those who drank in the past and those who have found a way to stop — and are happy about it! There’s usually a core group of “happily sober” people who will pick a particular meeting to be their “home group.” And while there’s nothing wrong with picking an open meeting for that purpose, many prefer the extra anonymity and camaraderie that develops in closed meetings.
• Those who stopped drinking but can’t stop thinking about it. Once again, meetings — including closed ones — also aim to help us get over the obsession with booze that can linger long after we’ve put down the bottle.
• People who stopped drinking recently. Newcomers are welcome here as well. Once again, people will go out of their way to make them feel welcome by providing unconditional, judgment-free support.
• People who are still drinking. Yep, that’s right. According to the AA preamble, “The only requirement for membership is a desire to stop drinking.” Those who downed a bottle of wine before the meeting (or even slipped out in the middle to top it off with booze stashed in their backpack) are still welcome. After all, they probably need to be there the most.

Depending on what you’re looking for, closed meetings might be a better fit!

Closed AA Meetings: Pros and Cons

Like open meetings, closed ones come with some advantages and disadvantages.

Pros:

• It might be easier to share what’s on our mind. Sure, that friend or colleague might still show up. The (big) difference is they’re in the same boat we are.
• They’re a great place to meet potential sponsors and friends. Closed meetings are for people committed to change, so we can have our pick of potential supports to add to our team. This is where strong bonds are formed and nurtured.
• They’re more focused. With everyone there for the same purpose, there are fewer distractions (such as side conversations or people wandering in and out).

Cons:

• They can get more intense. On the flip side, the closeness and vulnerability of closed meetings could get a bit too intense for some. 
• They might be a bit more intimidating. While all meetings will have a unique feel, some of the closed ones could be a little too “hard-core” when it comes to following the AA path. For example, we might feel more pressure to start doing the steps, get a sponsor, or stay in touch with other members. It’s all meant well, but if we’re not ready for it, it could scare us off.
• They tend to be very “gung ho” about AA. In a similar way, we might get the side-eye (or even more direct criticism) if we voice our disagreement with AA principles or suggest there are alternatives. As far as most committed AA members are concerned, there’s not too much wiggle room here. That’s probably one of the biggest overall weaknesses of AA in general (luckily, there are plenty of alternatives — more on that later!).

Open vs. Closed AA Meetings: Which One Is Right for Me?

The answer depends on a few factors. Here are some questions to ask yourself:

• What are my goals? First and foremost, we need to be clear about our own goals around alcohol. If you’re trying to leave booze behind for good, closed meetings can provide the type of long-term support you’re looking for. That said, many open meetings can do the same and are also a great way to meet people in recovery. On the other hand, if you’re not sure where you stand on alcohol or simply want to see what real-life meetings are like, an open one is the way to go.
• Am I planning to listen or share? Along the same lines, if you’re scoping out a meeting to see if AA is right for you and are planning to listen, an open meeting might feel more comfortable. It’s all about the crowd, though — there are many open meetings that do have that “cozy” feel, so it’s ultimately a matter of trial and error to find “your people.” 
• Do I prefer a specific meeting format? A hard-core 12 Step or “Big Book” meeting (where participants read passages from the Big Book) is unlikely to be an open one. If you want something that feels more like a workshop with active participation, you’ll probably find that it’s closed. 
• Do I want to bring someone with me? Hesitant to show up alone but don’t know anyone else on the same journey? Bring a friend along to an open meeting!

If you find that both open and closed meetings are a turnoff for you, fear not! There are other alternatives out there.

AA Meeting Alternatives

For those who decide that AA meetings — open or closed — are just not for them, there are alternatives!

• Therapy. There are many therapy options out there these days. Cognitive behavioral therapy (CBT) is all about restructuring our thoughts and uncovering cognitive distortions, which is crucial in alcohol misuse recovery. Dialectical behavior therapy (DBT) contains elements of mindfulness and addresses a variety of relevant issues, such as relationships and handling stress. (For more information, check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” and “How Can Dialectical Behavior Therapy (DBT) Help With Alcohol Misuse?”)
• Other meetings. While AA is the most well-known, there are other support groups out there! For example, SMART Recovery is based on CBT principles and science, but still has the supportive group dynamics of AA.
• Mindfulness-based approaches. Various forms of meditation, yoga, and other mindfulness-based approaches are scientifically proven to help with alcohol misuse by allowing us to coast through cravings and have more control over our impulses. It’s all about stepping back and observing our thoughts! (Want to learn more? Take a look at “How Can Yoga Help Us Drink Less Alcohol?” and “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety.”)
• Technology. Apps such as Reframe have changed the landscape of recovery and are a treasure trove of resources. It’s a library of the latest research-backed information, craving-busting tools, a motivational coach, and a supportive community right there in the palm of our hand!

As we can see, getting help doesn’t have to be all about AA. The most important thing is finding what works for you, because it’s your life!

An Open Mind

In the end, whichever meetings are right for you — open, closed, or neither (if you find that AA isn’t right for you) — the key is to keep an open mind. Everyone’s path is different, and what works for one person might not work for another. Keep exploring, and check out Reframe as a sidekick for your journey!

A gray-haired woman in a green dress wearing thick-rimmed glasses and a serpent-shaped chakra necklace walks up to the speaker’s stand. “When I was 10,” she starts, “I drank a whole bottle of whiskey from my parents’ liquor cabinet. I never drank whiskey again — the smell still makes me sick.” However, Jenny, as she introduces herself, went on to drink more — a lot more — for the following 50 years. She is now three years sober and is sharing her story at an open speaker meeting in a local school auditorium. There’s a crowd of about 100 people listening — some sit in the front and talk to her after the meeting is over, others stand by the door and quietly duck out a few minutes early. The people might be on different paths, but they’re respectful towards Jenny and excited about her hopeful message.

Down the hall, in the same school there’s another meeting. It’s in a classroom, and there are about 20 people sitting around in a circle. The meeting is about to start, and some are sipping coffee, while others are catching up. It’s a closed meeting, and the energy here is a bit different, with talk of steps, sponsors, and plans for an upcoming convention for young people in AA.

While all AA meetings have the same overall purpose, there are subtle differences between the various types. What is an open AA meeting? And how does it compare to a closed AA meeting? Let’s dive into the details while keeping an eye out for alternatives in case it turns out that neither one is right for your journey (and that’s perfectly fine!).

What Is an AA Meeting?

Before we get into the nitty-gritty of the differences between open and closed meetings, let’s get an idea of what AA — and AA meetings — are all about. For an in-depth look, check out “How Does Alcoholics Anonymous Work?” For now, here’s a brief overview. 

• AA is a fellowship of people who help each other quit drinking. The brainchild of stockbroker Bill W., who started it in 1935 after alcohol nearly killed him, AA is a peer-led group that uses spiritual principles to help others quit booze and support them in the process.
• It’s anonymous and free. Anonymity is big here (after all, it’s in the name!). There’s still some stigma about alcohol misuse out there, and having a place to go where no one will know about it can help many of us take the first step to recovery.
• It’s based on the “12 Steps.” The cornerstone of AA, the “12 Steps” have become synonymous with the organization. They’re all about admitting that booze has gotten the better of us, diving deep into aspects of our behavior and personality that contributed to the problem, repairing the damage to the extent that we can, and living in a new way that’s responsible and honest.
• Sponsorship, mutual support, and meetings are all essential components. Many members choose to “work the steps” with a sponsor who has already done the same. However, everyone in the meeting is part of a support network designed to help one another along the way.
• AA is a global thing. Today, there are millions of AA members around the world. The Big Book (Alcoholics Anonymous) written by Bill W. back in the 1930s, has four editions and has been translated into more than 70 languages.

All in all, it’s helpful to view the AA program in terms of “obsession and compulsion” — the actual drinking as well as the time we spend thinking about it. While the former looks obvious (the smell alone is a tell-tale sign), the latter is trickier. There are those who leave booze behind but continue to obsess over it for years (or even decades).

This is where meetings come in. Experience (and science) shows that sharing stories of recovery is a great way to spark change. And in whatever format the sharing process takes place, stories are at the heart of all AA meetings. Some might feature a speaker; others are group discussions, while a few focus on the Big Book or the 12 Steps. However, all meetings are a way of joining forces against a common enemy — alcohol — whether that battle is in the physical world or in the mind. (Want to learn more? Check out “Defining Cravings: Resisting Alcohol’s Allure.”)

What Is an Open AA Meeting?

At an open meeting, everyone is welcome. Whether or not we have a problem with alcohol, we can attend the meeting.

Here’s who might show up:

• People in recovery. The majority of the people at any meeting will be folks recovering from alcohol misuse (whether it’s an active problem or one that has been “dormant” for years).
• Newcomers. Open meetings are a great place for newcomers trying to get a feel for AA to see if it’s right for them.
• Friends and family. Going to meetings might be intimidating at first, and bringing a trusted friend or family member can make a difference. At an open meeting, that’s possible!
• The sober-curious. Those trying out the sober lifestyle to get a taste of the benefits (there are many!) might be interested to see how AA works.
• The (simply) curious. Finally, there are those who simply want to see for themselves what AA meetings are all about. This is your chance!

Regardless of who you are or what you’re looking for, as long as you have an open mind, open AA meetings are an open door.

Pros and Cons of Open AA Meetings

There are some pros and cons to meetings that allow anyone and everyone to join.

Pros: 

• They’re great for newcomers. Open meetings might feel more accessible, especially in the early days when we don’t have a solid footing in our changing relationship with alcohol. Maybe we’re not quite sure AA is right for us — and that’s perfectly fine!
• They allow for friends and family to tag along as support. Bringing a member of our support team (even if they’re not questioning their alcohol use) can be just what we need to feel comfortable walking through that door.
• They give a good overview of what AA is all about. Finally, those curious to find out what AA is all about will find answers here!

Cons:

• Some might find it harder to “go deep.” Alcohol misuse is a sensitive topic, and we might not be up for baring our soul knowing that our neighbor, colleague, former classmate, or other people who can’t relate are in the audience.
• They can feel like a revolving door. While this isn’t true across the board by any means, there might be a bit more commotion with people stepping out and coming back in, arriving after the meeting has started, or leaving before it ends. 

What Is a Closed AA Meeting?

Closed meetings are for those who are struggling with alcohol or those who’ve struggled in the past. They provide a safe space to get into deep discussions, share stories, and provide mutual support. It’s comforting to know that everyone else has been where we are, whether that was 3 decades, 3 days, or 3 hours ago.

Who Might Show Up?

There are a few people who might fall into this category:

• Those who drank in the past and those who have found a way to stop — and are happy about it! There’s usually a core group of “happily sober” people who will pick a particular meeting to be their “home group.” And while there’s nothing wrong with picking an open meeting for that purpose, many prefer the extra anonymity and camaraderie that develops in closed meetings.
• Those who stopped drinking but can’t stop thinking about it. Once again, meetings — including closed ones — also aim to help us get over the obsession with booze that can linger long after we’ve put down the bottle.
• People who stopped drinking recently. Newcomers are welcome here as well. Once again, people will go out of their way to make them feel welcome by providing unconditional, judgment-free support.
• People who are still drinking. Yep, that’s right. According to the AA preamble, “The only requirement for membership is a desire to stop drinking.” Those who downed a bottle of wine before the meeting (or even slipped out in the middle to top it off with booze stashed in their backpack) are still welcome. After all, they probably need to be there the most.

Depending on what you’re looking for, closed meetings might be a better fit!

Closed AA Meetings: Pros and Cons

Like open meetings, closed ones come with some advantages and disadvantages.

Pros:

• It might be easier to share what’s on our mind. Sure, that friend or colleague might still show up. The (big) difference is they’re in the same boat we are.
• They’re a great place to meet potential sponsors and friends. Closed meetings are for people committed to change, so we can have our pick of potential supports to add to our team. This is where strong bonds are formed and nurtured.
• They’re more focused. With everyone there for the same purpose, there are fewer distractions (such as side conversations or people wandering in and out).

Cons:

• They can get more intense. On the flip side, the closeness and vulnerability of closed meetings could get a bit too intense for some. 
• They might be a bit more intimidating. While all meetings will have a unique feel, some of the closed ones could be a little too “hard-core” when it comes to following the AA path. For example, we might feel more pressure to start doing the steps, get a sponsor, or stay in touch with other members. It’s all meant well, but if we’re not ready for it, it could scare us off.
• They tend to be very “gung ho” about AA. In a similar way, we might get the side-eye (or even more direct criticism) if we voice our disagreement with AA principles or suggest there are alternatives. As far as most committed AA members are concerned, there’s not too much wiggle room here. That’s probably one of the biggest overall weaknesses of AA in general (luckily, there are plenty of alternatives — more on that later!).

Open vs. Closed AA Meetings: Which One Is Right for Me?

The answer depends on a few factors. Here are some questions to ask yourself:

• What are my goals? First and foremost, we need to be clear about our own goals around alcohol. If you’re trying to leave booze behind for good, closed meetings can provide the type of long-term support you’re looking for. That said, many open meetings can do the same and are also a great way to meet people in recovery. On the other hand, if you’re not sure where you stand on alcohol or simply want to see what real-life meetings are like, an open one is the way to go.
• Am I planning to listen or share? Along the same lines, if you’re scoping out a meeting to see if AA is right for you and are planning to listen, an open meeting might feel more comfortable. It’s all about the crowd, though — there are many open meetings that do have that “cozy” feel, so it’s ultimately a matter of trial and error to find “your people.” 
• Do I prefer a specific meeting format? A hard-core 12 Step or “Big Book” meeting (where participants read passages from the Big Book) is unlikely to be an open one. If you want something that feels more like a workshop with active participation, you’ll probably find that it’s closed. 
• Do I want to bring someone with me? Hesitant to show up alone but don’t know anyone else on the same journey? Bring a friend along to an open meeting!

If you find that both open and closed meetings are a turnoff for you, fear not! There are other alternatives out there.

AA Meeting Alternatives

For those who decide that AA meetings — open or closed — are just not for them, there are alternatives!

• Therapy. There are many therapy options out there these days. Cognitive behavioral therapy (CBT) is all about restructuring our thoughts and uncovering cognitive distortions, which is crucial in alcohol misuse recovery. Dialectical behavior therapy (DBT) contains elements of mindfulness and addresses a variety of relevant issues, such as relationships and handling stress. (For more information, check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” and “How Can Dialectical Behavior Therapy (DBT) Help With Alcohol Misuse?”)
• Other meetings. While AA is the most well-known, there are other support groups out there! For example, SMART Recovery is based on CBT principles and science, but still has the supportive group dynamics of AA.
• Mindfulness-based approaches. Various forms of meditation, yoga, and other mindfulness-based approaches are scientifically proven to help with alcohol misuse by allowing us to coast through cravings and have more control over our impulses. It’s all about stepping back and observing our thoughts! (Want to learn more? Take a look at “How Can Yoga Help Us Drink Less Alcohol?” and “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety.”)
• Technology. Apps such as Reframe have changed the landscape of recovery and are a treasure trove of resources. It’s a library of the latest research-backed information, craving-busting tools, a motivational coach, and a supportive community right there in the palm of our hand!

As we can see, getting help doesn’t have to be all about AA. The most important thing is finding what works for you, because it’s your life!

An Open Mind

In the end, whichever meetings are right for you — open, closed, or neither (if you find that AA isn’t right for you) — the key is to keep an open mind. Everyone’s path is different, and what works for one person might not work for another. Keep exploring, and check out Reframe as a sidekick for your journey!

Stay Accountable on Your Dry Spring Break

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 hundreds 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 time to plan spring break again, but you’ve recently started your sober journey, and you’re perplexed. All your past spring breaks have included beers on the beach or hot toddies at the ski cabin. You don’t want to lose all the progress you’ve made cutting back, but you want to have a fun, relaxing spring getaway. You’ve heard about dry tripping. Is that a thing? Is it possible to have a fun spring break without drinks? Yes!

In this article, we’ve put together our top tips and destinations for dry tripping to make sure you have a fun spring break while still working toward your sobriety goals.

What Is Dry Tripping?

Dry tripping is simply the idea of taking a trip or vacation without alcohol. We know we don’t need alcohol to have fun. Dry tripping is a way to embrace sobriety or a detox from alcohol and find things to do without alcohol. Dry trippers seek travel that doesn’t focus on alcohol such as pub crawls. Instead, dry trippers seek destinations that accommodate sober lifestyles by offering nonalcoholic beverages or activities that don’t surround alcohol. There are many benefits to dry tripping including saving money by not buying alcohol, not fighting hangovers, having more energy to complete activities, getting proper rest, and creating memories we won’t forget. 

Sober-Friendly Destinations

In reality, we can make any vacation spot a sober destination, but some places naturally make abstaining from alcohol a lot easier than others:


• Sedona, Arizona. A peaceful getaway with stunning hikes to seek the red rock formations, wellness retreats, and spiritual explorations. 
• National Parks. Zion, Grand Canyon, Great Smoky Mountain, Yosemite, Arches, Everglades, or Joshua Tree are great options for National Parks to visit in the springtime. 
• Lake Tahoe. Enjoy the lake views on hiking trails or hit the slopes. 

Sober destinations are a great way to enjoy dry tripping without the pressures of alcohol. Wherever we go, we can plan alcohol-free activities that keep us active and busy.

Alcohol-Free Activities

Staying busy will help us enjoy a sober spring break. There are a host of activities we can enjoy while still staying alcohol-free: 

• Group fitness classes
• Sober bars 
• Hiking or biking
• Geocaching
• Photography 
• Yoga 
• Museums 
• Botanical gardens 
• Art galleries 
• Stargazing
• Kayaking or canoeing
• Skiing or snowboarding

All of these activities are best or safest completed without alcohol, and they will fill our days with new sights, adventures, and memories. By nighttime, we’ll be too tired to even consider going out for drinks.

Tips to Stay Sober on Spring Break

But let’s face it — no matter where we go, there will be alcohol. However, you can still have a successful dry trip as long as you plan accordingly: 

• Set clear goals and intentions 
• Travel with supportive people 
• Avoid high-risk or trigger environments
• BYO nonalcoholic beverages
• Practice politely refusing alcohol 
• Have an exit plan for tempting situations
• Practice self-care and mindfulness
• Stay active to boost mood and energy levels
• Remember your “why” for having a dry trip

The ultimate goal is to enjoy your vacation and not have to worry about alcohol. With careful preparations, you can successfully do both. Now that we have established the possibility of a dry trip, let’s explore some popular destinations!

Best Spring Break Destinations

Whether you want to relax on the beach or shred the slopes, whether you’re traveling with friends or with family, we’ve put together a list of the best spring break destinations.

Best Beach Destinations



If relaxing in the sun and getting some much-needed vitamin D sounds like the perfect getaway, there are plenty of beaches calling your name:  

• Cancun, Mexico. Famous for its white sandy beaches and vibrant nightlife, Cancun is the perfect destination that offers a mix of relaxation and excitement.
• Miami Beach, Florida. Home to the iconic South Beach that attracts spring breakers with its beautiful beaches and diverse cultural scene.
• Punta Cana, Dominican Republic. Known for its pristine beaches and all-inclusive resorts, Punta Cana is a tropical paradise ideal for those seeking a sun-soaked, relaxing getaway
• Maui, Hawaii. Maui offers stunning beaches, lush landscapes, and a variety of outdoor activities. 
• Myrtle Beach, South Carolina. Known for its wide sandy shores, family-friendly atmosphere, and a range of affordable accommodations, Myrtle Beach is suitable for all types of travelers seeking a beach getaway with adventure. 
• Puerto Vallarta, Mexico. Nestled along the Pacific Coast of Mexico, Puerto Vallarta combines beautiful beaches with a charming old town, offering a diverse range of experiences for spring breakers.
• Oahu, Hawaii. Home to the famous Waikiki Beach, Oahu provides a mix of urban and natural beauty, making it an ideal destination for those who want a range of fun in the sun.
• Phuket, Thailand. Phuket is a popular destination with stunning beaches and a variety of water activities.

Best Family-Friendly Destinations 

A family getaway is the perfect way to reconnect and make new memories. When planning a family trip, consider destinations that offer a mix of relaxation, entertainment, and activities for all ages:

• Orlando, Florida. Home of Walt Disney World and Universal Studios, Orlando is a classic family vacation with plenty of attractions, entertainment, and accommodations with families in mind. 
• Myrtle Beach, South Carolina. Aside from the beautiful beaches, Myrtle Beach has a wide range of attractions such as amusement parks, mini-golf courses, and the boardwalk with entertainment complexes that offer diverse activities for everyone. 
• Outer Banks, North Carolina. A laid-back beach vacation destination that includes family-friendly activities such as exploring historic sites like the Wright Brothers National Memorial or enjoying water sports. 
• Grand Canyon National Park, Arizona. The awe-inspiring Grand Canyon can take everyone in the family’s breath away. The Grand Canyon has numerous scenic hikes, ranger-led programs, and breathtaking views that can be accessible to everyone. 
• Cancun, Mexico. Aside from its vibrant nightlife, Cancun has many family-friendly resorts, beautiful beaches, and activities such as snorkeling, swimming with dolphins, and archaeological sites. 
• Gulf Shores, Alabama. On the Gulf Coast of Alabama lay beautiful white sandy beaches with activities such as the Alabama Gulf Coast Zoo and nature reserves. 
• San Diego, California. Enjoy the California sun and activities such as the San Diego Zoo, Old Town San Diego for a history lesson, or the Torrey Pines Natural Reserve. 
• Washington, D.C. Our nation’s capital is a great place to bring the family and explore the many historical landmarks, museums, and the National Zoo. Visit during the cherry blossom season for stunning views. 

While this is not an exhaustive list, it offers a variety of spring break destinations that everyone can enjoy. Part of being a family-friendly trip is being inclusive for everyone, including our sober friends and loved ones.

Key Takeaways

Try choosing a spring break destination that allows for a dry trip. We can enjoy a dry trip by choosing destinations that hold a lot of outdoor activities, wellness retreats, or places that make alcohol hard to get. Remember to set yourself up for success by bringing your favorite nonalcoholic drinks, surrounding yourself with supportive people, and scheduling plenty of self-care.

It’s time to plan spring break again, but you’ve recently started your sober journey, and you’re perplexed. All your past spring breaks have included beers on the beach or hot toddies at the ski cabin. You don’t want to lose all the progress you’ve made cutting back, but you want to have a fun, relaxing spring getaway. You’ve heard about dry tripping. Is that a thing? Is it possible to have a fun spring break without drinks? Yes!

In this article, we’ve put together our top tips and destinations for dry tripping to make sure you have a fun spring break while still working toward your sobriety goals.

What Is Dry Tripping?

Dry tripping is simply the idea of taking a trip or vacation without alcohol. We know we don’t need alcohol to have fun. Dry tripping is a way to embrace sobriety or a detox from alcohol and find things to do without alcohol. Dry trippers seek travel that doesn’t focus on alcohol such as pub crawls. Instead, dry trippers seek destinations that accommodate sober lifestyles by offering nonalcoholic beverages or activities that don’t surround alcohol. There are many benefits to dry tripping including saving money by not buying alcohol, not fighting hangovers, having more energy to complete activities, getting proper rest, and creating memories we won’t forget. 

Sober-Friendly Destinations

In reality, we can make any vacation spot a sober destination, but some places naturally make abstaining from alcohol a lot easier than others:


• Sedona, Arizona. A peaceful getaway with stunning hikes to seek the red rock formations, wellness retreats, and spiritual explorations. 
• National Parks. Zion, Grand Canyon, Great Smoky Mountain, Yosemite, Arches, Everglades, or Joshua Tree are great options for National Parks to visit in the springtime. 
• Lake Tahoe. Enjoy the lake views on hiking trails or hit the slopes. 

Sober destinations are a great way to enjoy dry tripping without the pressures of alcohol. Wherever we go, we can plan alcohol-free activities that keep us active and busy.

Alcohol-Free Activities

Staying busy will help us enjoy a sober spring break. There are a host of activities we can enjoy while still staying alcohol-free: 

• Group fitness classes
• Sober bars 
• Hiking or biking
• Geocaching
• Photography 
• Yoga 
• Museums 
• Botanical gardens 
• Art galleries 
• Stargazing
• Kayaking or canoeing
• Skiing or snowboarding

All of these activities are best or safest completed without alcohol, and they will fill our days with new sights, adventures, and memories. By nighttime, we’ll be too tired to even consider going out for drinks.

Tips to Stay Sober on Spring Break

But let’s face it — no matter where we go, there will be alcohol. However, you can still have a successful dry trip as long as you plan accordingly: 

• Set clear goals and intentions 
• Travel with supportive people 
• Avoid high-risk or trigger environments
• BYO nonalcoholic beverages
• Practice politely refusing alcohol 
• Have an exit plan for tempting situations
• Practice self-care and mindfulness
• Stay active to boost mood and energy levels
• Remember your “why” for having a dry trip

The ultimate goal is to enjoy your vacation and not have to worry about alcohol. With careful preparations, you can successfully do both. Now that we have established the possibility of a dry trip, let’s explore some popular destinations!

Best Spring Break Destinations

Whether you want to relax on the beach or shred the slopes, whether you’re traveling with friends or with family, we’ve put together a list of the best spring break destinations.

Best Beach Destinations



If relaxing in the sun and getting some much-needed vitamin D sounds like the perfect getaway, there are plenty of beaches calling your name:  

• Cancun, Mexico. Famous for its white sandy beaches and vibrant nightlife, Cancun is the perfect destination that offers a mix of relaxation and excitement.
• Miami Beach, Florida. Home to the iconic South Beach that attracts spring breakers with its beautiful beaches and diverse cultural scene.
• Punta Cana, Dominican Republic. Known for its pristine beaches and all-inclusive resorts, Punta Cana is a tropical paradise ideal for those seeking a sun-soaked, relaxing getaway
• Maui, Hawaii. Maui offers stunning beaches, lush landscapes, and a variety of outdoor activities. 
• Myrtle Beach, South Carolina. Known for its wide sandy shores, family-friendly atmosphere, and a range of affordable accommodations, Myrtle Beach is suitable for all types of travelers seeking a beach getaway with adventure. 
• Puerto Vallarta, Mexico. Nestled along the Pacific Coast of Mexico, Puerto Vallarta combines beautiful beaches with a charming old town, offering a diverse range of experiences for spring breakers.
• Oahu, Hawaii. Home to the famous Waikiki Beach, Oahu provides a mix of urban and natural beauty, making it an ideal destination for those who want a range of fun in the sun.
• Phuket, Thailand. Phuket is a popular destination with stunning beaches and a variety of water activities.

Best Family-Friendly Destinations 

A family getaway is the perfect way to reconnect and make new memories. When planning a family trip, consider destinations that offer a mix of relaxation, entertainment, and activities for all ages:

• Orlando, Florida. Home of Walt Disney World and Universal Studios, Orlando is a classic family vacation with plenty of attractions, entertainment, and accommodations with families in mind. 
• Myrtle Beach, South Carolina. Aside from the beautiful beaches, Myrtle Beach has a wide range of attractions such as amusement parks, mini-golf courses, and the boardwalk with entertainment complexes that offer diverse activities for everyone. 
• Outer Banks, North Carolina. A laid-back beach vacation destination that includes family-friendly activities such as exploring historic sites like the Wright Brothers National Memorial or enjoying water sports. 
• Grand Canyon National Park, Arizona. The awe-inspiring Grand Canyon can take everyone in the family’s breath away. The Grand Canyon has numerous scenic hikes, ranger-led programs, and breathtaking views that can be accessible to everyone. 
• Cancun, Mexico. Aside from its vibrant nightlife, Cancun has many family-friendly resorts, beautiful beaches, and activities such as snorkeling, swimming with dolphins, and archaeological sites. 
• Gulf Shores, Alabama. On the Gulf Coast of Alabama lay beautiful white sandy beaches with activities such as the Alabama Gulf Coast Zoo and nature reserves. 
• San Diego, California. Enjoy the California sun and activities such as the San Diego Zoo, Old Town San Diego for a history lesson, or the Torrey Pines Natural Reserve. 
• Washington, D.C. Our nation’s capital is a great place to bring the family and explore the many historical landmarks, museums, and the National Zoo. Visit during the cherry blossom season for stunning views. 

While this is not an exhaustive list, it offers a variety of spring break destinations that everyone can enjoy. Part of being a family-friendly trip is being inclusive for everyone, including our sober friends and loved ones.

Key Takeaways

Try choosing a spring break destination that allows for a dry trip. We can enjoy a dry trip by choosing destinations that hold a lot of outdoor activities, wellness retreats, or places that make alcohol hard to get. Remember to set yourself up for success by bringing your favorite nonalcoholic drinks, surrounding yourself with supportive people, and scheduling plenty of self-care.

Understand the Nuances of AUD With Reframe!

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

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

You’ll meet hundreds 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!

In the kaleidoscopic world of the LGBTQ+ community, where every shade of the rainbow shines bright, quieter narratives of the community’s unique struggles often get overlooked. Today, we celebrate a community built on resilience, diversity, and sexuality. At the same time, challenges of identity and belonging continue to contribute to an issue that disproportionately affects the LGBTQ+ community — alcohol use disorder (AUD).

We’ll explore this complex issue and the LGBTQ+ community’s unique challenges, from their historic roots in gay bars to today’s queer culture. We’ll look at the ways AUD is woven into the rich tapestry of LGBTQ+ life — and uncover strategies for nurturing a healthier, happier life without (or with less) alcohol.

History of Gay Drinking Culture

The early history of gay bars is unclear, as bars in the U.S. long operated under the nation’s legal and cultural radar. In the 1940s, in fact, psychologists and psychiatrists considered homosexuality an illness. It wasn’t until 1962 that Illinois
became the first state to decriminalize homosexuality. However, while the gay community worked tirelessly to push for LGBTQ+ rights, members continued to face extreme discrimination systemically and socially. Largely for this reason, LGBTQ+ community members frequented gay bars to be in safe and supportive company.

Today, decades after New York’s Stonewall riots, years after gay characters were introduced to film and television audiences, and after same-sex marriage became a right, gay bars remain sanctuaries for affirming identities and forging connections.

Individuals who identify as LGBTQ+ are fully recognized members of society today, but still, sexual identity stigmatization and other unique challenges persist. That reality underscores the importance of addressing the needs for greater equality in health and well-being. Let’s begin by identifying the specific risk factors for AUD among LGBTQ+ individuals and explore ways to overcome them.

Risk Factors for AUD in the LGBTQ+ Community

Specific risk factors that LGBTQ+ individuals face are primarily based on the minority stress theory. This theory posits that individuals with stigmatized social identities experience additional stressors beyond those outside of these groups. Here are key stressors that can contribute to the development of AUD in persons who are gay.

• Social discrimination. Those in the LGBTQ+ community may face social discrimination based on their sexual orientation due to a lack of acceptance and understanding from others. Stigma can lead to hate crimes, emotional abuse, and threats — all of which contribute to an increased risk of alcohol misuse and AUD. 
• Structural inequities. Although the U.S. has made some strides in equality for the LGBTQ+ community, the nation’s structural framework was built with heterosexual bias. Given that fact,  discrimination in the legal and justice system, healthcare, employment, and other institutions continues to present obstacles to equity.
• Lack of access to healthcare. Access to healthcare — or lack of it — impacts our physical and mental health. Noninclusive medical care often prevents those in the LGBTQ+ community from seeking care for trauma and abuse, leaving many physical and mental health conditions untreated. In addition, gender-affirming treatments are not always accessible, preventing transgender individuals from embracing their identity.
• Co-occurring disorders. Due to the interplay of many factors, including minority stress impacts, individuals in the LGBTQ+ community are at higher risk of co-occurring health and mental health issues. Among the conditions of significant concern are major depressive disorder, generalized anxiety disorder, high stress, self-harm, compulsive sexual behavior, sexual dysfunction, and sex- or HIV-related anxiety.


AUD can be caused by many factors. However, the LGBTQ+ community faces additional risk factors — making it even more prevalent in gay minority groups.3

Impacts of AUD on the LGBTQ+ Community 

AUD is not only more prevalent in the LGBTQ+ community than it is in the general U.S. population, but it also disproportionately affects minority groups. Drinking problems, including binge drinking, alcohol misuse, and AUD, affect about 25% of the LGBTQ+ community compared to 5% to 10% of those in the general population. 

Excessive drinking and alcohol use disorder impact our physical and mental health in many detrimental ways, including these issues:

• Liver disease 
• Cardiovascular conditions 
• GI issues 
• Memory loss
• Increased risk of certain cancers 
• Mood disorders 
• Negative social impacts

Along with these general impacts of AUD, the LGBTQ+ community faces additional consequences. According to the CDC, there are significant health disparities among the sexual youth — putting them at greater risk of HIV infection and other sexually transmitted diseases (STDs). This increased risk can be attributed to the link between alcohol and risky sexual behavior, which disproportionately affects LGBTQ+ communities. Major culprits of the disproportionate harm are the barriers to accessing treatment and support. 

Barriers to Treatment and Support

Minority groups like the LGBTQ+ community face greater obstacles in accessing treatment and support for AUD. These challenges include accessibility issues, social stigma, and systemic support barriers. 

Accessibility is a major component. It’s the reason why gas stations get away with bumping up their prices near freeways and why we often move to areas where resources are more abundant. Common accessibility barriers include geographic and financial barriers.

While we can argue that anyone can face these same barriers, when coupled with healthcare and other system barriers, LGBTQ+ individuals have more stacked against them. Healthcare disparities can include a lack of LGBTQ+-sensitive providers, discrimination in healthcare settings, and limited availability of tailored treatment programs. Along with limited support for treatment, social stigma can still limit access to treatment and support.

The queer community already faces discrimination based on sexual identity. With the added stigma surrounding AUD, the fear of being misunderstood or judged is even greater. However, having a better understanding of these unique challenges gives us insights into how we can help knock down these barriers to allow for greater equality in access to treatment and support. Let’s explore treatment options that can help everyone no matter where they are on their journey with alcohol. 

LGBTQ+ Rehab Options

Rehabilitation or other treatment options don’t have to be for just those struggling with AUD. In fact, early intervention is the most effective way to prevent AUD. With the many options available, it’s important to find the most appropriate one to fit the need.

• Specialized treatment. There are programs that cater to LGBTQ+ individuals specifically. Unique treatment plans help address such distinct challenges as navigating identity, overcoming societal stigma, and dealing with family dynamics. These programs provide a safe and affirming space where support is tailored to each individual’s experiences to ensure their care is not just effective but also deeply resonant with their personal journey.
• Medically supported detox. AUD is marked by a physical and neurological dependence on alcohol. When we stop drinking, we may experience alcohol withdrawal, which sometimes can require medical treatment. 
• Therapeutic methods. Psychological and behavioral therapies address the root issues of drinking and help develop positive strategies to work through these problems. Practitioners who are LGBTQ+-sensitive and understand the unique challenges of the queer community can help clients feel better understood.
• Support mechanisms. Peer support groups or family involvement also are beneficial as they help someone feel less alone. There are many inclusive or LGBTQ+-specific peer support group options available.

Intervention is important, but prevention can help nip the problem in the bud and avert a long list of alcohol’s detrimental effects.

Preventing AUD in the LGBTQ+ Community

Added risk factors and barriers to accessing treatment are deep-rooted issues that require social and systemic change. However, by making intentional choices on a personal level, preventing alcohol use disorder is possible. Here are several useful steps those of us in the LGBTQ+ community can take.

• Recognize the challenges of minorities. Acknowledging unique challenges and risk factors helps us take additional considerations into account when choosing to drink. 
• Quit or cut back on alcohol. Setting limits to quit or cut back on alcohol helps us prevent excessive drinking, which increases the risk of alcohol dependence. 
• Identify coping mechanisms. Drinking can often be an unhealthy coping mechanism for uncomfortable situations or emotions. Identifying positive coping strategies helps us avoid turning to alcohol when we’re stressed or anxious.
• Try alternatives. Ditch the booze and unpleasant aftermath with mocktails and more energy to pour into activities and relationships we care about. Have a list of mocktails handy for when you're out and about or sip on some nonalcoholic wine to toast a delicious home-cooked meal.
• Track consumption. Tracking our alcohol consumption helps us stay more mindful when we’re drinking. It also helps us get a better idea of what our drinking habits look like over a period of time — motivating us to make changes when we identify an issue.
• Seek support. Navigating AUD is no walk in the park and the good thing is, we don’t have to go through it alone. We can join peer support groups, open up to family and friends, and seek professional treatment options.

Small steps that can make a large impact stem from personal change and from those around us. As a friend or family member of an LGBTQ+ individual struggling with their relationship with alcohol, we can be instrumental in helping our loved one and the LGBTQ+ community as a whole get equal access to treatment and support. Let’s look at some action steps we can take. 

Supporting an LGBTQ+ Community Member Who Has AUD

Having a support system in AUD recovery can be incredibly beneficial. We can help motivate them to begin or maintain recovery and help them through challenging times. Aside from learning more about AUD and the unique challenges that LGBTQ+ individuals face, we can provide support through the following actions:

• Create a judgment-free space. Stigma is a major deterrent to accessing treatment or support. By creating a judgment-free space, those struggling with AUD may feel more comfortable opening up about their drinking habits.
• Encourage professional treatment. Recovery from AUD can be complex. While social support is beneficial, sometimes a more extensive approach is necessary. Recognize when professional support is needed, and don’t be afraid to (gently) encourage it!
• Support with accessing treatment. Difficulties finding treatment options, especially less common LGBTQ+ programs, can be major barriers to getting the support someone needs to start recovery. Helping people find treatment not only eases the stress, but it helps them feel supported and seen.
• Advocate for LGBTQ+ rights. Many of the additional risk factors for AUD that LGBTQ+ individuals face are due to systemic and social inequalities. Advocating for LGBTQ+ rights as an ally addresses the deeper issues that contribute to the development of AUD. 
• Take care of ourselves. Supporting someone in recovery also includes setting our own boundaries. This precaution helps prevent burnout and allows us to provide support in the long run.

As someone’s support system, we aren’t responsible for their recovery, but we can be instrumental in helping them embark on a brighter future.

Looking Ahead

Navigating the journey towards a better relationship with alcohol in the LGBTQ+ community involves embracing the unique stories and challenges that shape each individual’s experience. Alcohol misuse, often a refuge amidst the battles for acceptance and identity, can be addressed with understanding, solidarity, and support. By fostering inclusive spaces and nurturing self-love, we can rewrite the LGBTQ+ narrative around alcohol use, transforming it from a struggle into a triumph of resilience. Together, we can forge paths to healthier, more vibrant lives, celebrating each step forward in the quest for freedom, self-empowerment, and a brighter, healthier future!

In the kaleidoscopic world of the LGBTQ+ community, where every shade of the rainbow shines bright, quieter narratives of the community’s unique struggles often get overlooked. Today, we celebrate a community built on resilience, diversity, and sexuality. At the same time, challenges of identity and belonging continue to contribute to an issue that disproportionately affects the LGBTQ+ community — alcohol use disorder (AUD).

We’ll explore this complex issue and the LGBTQ+ community’s unique challenges, from their historic roots in gay bars to today’s queer culture. We’ll look at the ways AUD is woven into the rich tapestry of LGBTQ+ life — and uncover strategies for nurturing a healthier, happier life without (or with less) alcohol.

History of Gay Drinking Culture

The early history of gay bars is unclear, as bars in the U.S. long operated under the nation’s legal and cultural radar. In the 1940s, in fact, psychologists and psychiatrists considered homosexuality an illness. It wasn’t until 1962 that Illinois
became the first state to decriminalize homosexuality. However, while the gay community worked tirelessly to push for LGBTQ+ rights, members continued to face extreme discrimination systemically and socially. Largely for this reason, LGBTQ+ community members frequented gay bars to be in safe and supportive company.

Today, decades after New York’s Stonewall riots, years after gay characters were introduced to film and television audiences, and after same-sex marriage became a right, gay bars remain sanctuaries for affirming identities and forging connections.

Individuals who identify as LGBTQ+ are fully recognized members of society today, but still, sexual identity stigmatization and other unique challenges persist. That reality underscores the importance of addressing the needs for greater equality in health and well-being. Let’s begin by identifying the specific risk factors for AUD among LGBTQ+ individuals and explore ways to overcome them.

Risk Factors for AUD in the LGBTQ+ Community

Specific risk factors that LGBTQ+ individuals face are primarily based on the minority stress theory. This theory posits that individuals with stigmatized social identities experience additional stressors beyond those outside of these groups. Here are key stressors that can contribute to the development of AUD in persons who are gay.

• Social discrimination. Those in the LGBTQ+ community may face social discrimination based on their sexual orientation due to a lack of acceptance and understanding from others. Stigma can lead to hate crimes, emotional abuse, and threats — all of which contribute to an increased risk of alcohol misuse and AUD. 
• Structural inequities. Although the U.S. has made some strides in equality for the LGBTQ+ community, the nation’s structural framework was built with heterosexual bias. Given that fact,  discrimination in the legal and justice system, healthcare, employment, and other institutions continues to present obstacles to equity.
• Lack of access to healthcare. Access to healthcare — or lack of it — impacts our physical and mental health. Noninclusive medical care often prevents those in the LGBTQ+ community from seeking care for trauma and abuse, leaving many physical and mental health conditions untreated. In addition, gender-affirming treatments are not always accessible, preventing transgender individuals from embracing their identity.
• Co-occurring disorders. Due to the interplay of many factors, including minority stress impacts, individuals in the LGBTQ+ community are at higher risk of co-occurring health and mental health issues. Among the conditions of significant concern are major depressive disorder, generalized anxiety disorder, high stress, self-harm, compulsive sexual behavior, sexual dysfunction, and sex- or HIV-related anxiety.


AUD can be caused by many factors. However, the LGBTQ+ community faces additional risk factors — making it even more prevalent in gay minority groups.3

Impacts of AUD on the LGBTQ+ Community 

AUD is not only more prevalent in the LGBTQ+ community than it is in the general U.S. population, but it also disproportionately affects minority groups. Drinking problems, including binge drinking, alcohol misuse, and AUD, affect about 25% of the LGBTQ+ community compared to 5% to 10% of those in the general population. 

Excessive drinking and alcohol use disorder impact our physical and mental health in many detrimental ways, including these issues:

• Liver disease 
• Cardiovascular conditions 
• GI issues 
• Memory loss
• Increased risk of certain cancers 
• Mood disorders 
• Negative social impacts

Along with these general impacts of AUD, the LGBTQ+ community faces additional consequences. According to the CDC, there are significant health disparities among the sexual youth — putting them at greater risk of HIV infection and other sexually transmitted diseases (STDs). This increased risk can be attributed to the link between alcohol and risky sexual behavior, which disproportionately affects LGBTQ+ communities. Major culprits of the disproportionate harm are the barriers to accessing treatment and support. 

Barriers to Treatment and Support

Minority groups like the LGBTQ+ community face greater obstacles in accessing treatment and support for AUD. These challenges include accessibility issues, social stigma, and systemic support barriers. 

Accessibility is a major component. It’s the reason why gas stations get away with bumping up their prices near freeways and why we often move to areas where resources are more abundant. Common accessibility barriers include geographic and financial barriers.

While we can argue that anyone can face these same barriers, when coupled with healthcare and other system barriers, LGBTQ+ individuals have more stacked against them. Healthcare disparities can include a lack of LGBTQ+-sensitive providers, discrimination in healthcare settings, and limited availability of tailored treatment programs. Along with limited support for treatment, social stigma can still limit access to treatment and support.

The queer community already faces discrimination based on sexual identity. With the added stigma surrounding AUD, the fear of being misunderstood or judged is even greater. However, having a better understanding of these unique challenges gives us insights into how we can help knock down these barriers to allow for greater equality in access to treatment and support. Let’s explore treatment options that can help everyone no matter where they are on their journey with alcohol. 

LGBTQ+ Rehab Options

Rehabilitation or other treatment options don’t have to be for just those struggling with AUD. In fact, early intervention is the most effective way to prevent AUD. With the many options available, it’s important to find the most appropriate one to fit the need.

• Specialized treatment. There are programs that cater to LGBTQ+ individuals specifically. Unique treatment plans help address such distinct challenges as navigating identity, overcoming societal stigma, and dealing with family dynamics. These programs provide a safe and affirming space where support is tailored to each individual’s experiences to ensure their care is not just effective but also deeply resonant with their personal journey.
• Medically supported detox. AUD is marked by a physical and neurological dependence on alcohol. When we stop drinking, we may experience alcohol withdrawal, which sometimes can require medical treatment. 
• Therapeutic methods. Psychological and behavioral therapies address the root issues of drinking and help develop positive strategies to work through these problems. Practitioners who are LGBTQ+-sensitive and understand the unique challenges of the queer community can help clients feel better understood.
• Support mechanisms. Peer support groups or family involvement also are beneficial as they help someone feel less alone. There are many inclusive or LGBTQ+-specific peer support group options available.

Intervention is important, but prevention can help nip the problem in the bud and avert a long list of alcohol’s detrimental effects.

Preventing AUD in the LGBTQ+ Community

Added risk factors and barriers to accessing treatment are deep-rooted issues that require social and systemic change. However, by making intentional choices on a personal level, preventing alcohol use disorder is possible. Here are several useful steps those of us in the LGBTQ+ community can take.

• Recognize the challenges of minorities. Acknowledging unique challenges and risk factors helps us take additional considerations into account when choosing to drink. 
• Quit or cut back on alcohol. Setting limits to quit or cut back on alcohol helps us prevent excessive drinking, which increases the risk of alcohol dependence. 
• Identify coping mechanisms. Drinking can often be an unhealthy coping mechanism for uncomfortable situations or emotions. Identifying positive coping strategies helps us avoid turning to alcohol when we’re stressed or anxious.
• Try alternatives. Ditch the booze and unpleasant aftermath with mocktails and more energy to pour into activities and relationships we care about. Have a list of mocktails handy for when you're out and about or sip on some nonalcoholic wine to toast a delicious home-cooked meal.
• Track consumption. Tracking our alcohol consumption helps us stay more mindful when we’re drinking. It also helps us get a better idea of what our drinking habits look like over a period of time — motivating us to make changes when we identify an issue.
• Seek support. Navigating AUD is no walk in the park and the good thing is, we don’t have to go through it alone. We can join peer support groups, open up to family and friends, and seek professional treatment options.

Small steps that can make a large impact stem from personal change and from those around us. As a friend or family member of an LGBTQ+ individual struggling with their relationship with alcohol, we can be instrumental in helping our loved one and the LGBTQ+ community as a whole get equal access to treatment and support. Let’s look at some action steps we can take. 

Supporting an LGBTQ+ Community Member Who Has AUD

Having a support system in AUD recovery can be incredibly beneficial. We can help motivate them to begin or maintain recovery and help them through challenging times. Aside from learning more about AUD and the unique challenges that LGBTQ+ individuals face, we can provide support through the following actions:

• Create a judgment-free space. Stigma is a major deterrent to accessing treatment or support. By creating a judgment-free space, those struggling with AUD may feel more comfortable opening up about their drinking habits.
• Encourage professional treatment. Recovery from AUD can be complex. While social support is beneficial, sometimes a more extensive approach is necessary. Recognize when professional support is needed, and don’t be afraid to (gently) encourage it!
• Support with accessing treatment. Difficulties finding treatment options, especially less common LGBTQ+ programs, can be major barriers to getting the support someone needs to start recovery. Helping people find treatment not only eases the stress, but it helps them feel supported and seen.
• Advocate for LGBTQ+ rights. Many of the additional risk factors for AUD that LGBTQ+ individuals face are due to systemic and social inequalities. Advocating for LGBTQ+ rights as an ally addresses the deeper issues that contribute to the development of AUD. 
• Take care of ourselves. Supporting someone in recovery also includes setting our own boundaries. This precaution helps prevent burnout and allows us to provide support in the long run.

As someone’s support system, we aren’t responsible for their recovery, but we can be instrumental in helping them embark on a brighter future.

Looking Ahead

Navigating the journey towards a better relationship with alcohol in the LGBTQ+ community involves embracing the unique stories and challenges that shape each individual’s experience. Alcohol misuse, often a refuge amidst the battles for acceptance and identity, can be addressed with understanding, solidarity, and support. By fostering inclusive spaces and nurturing self-love, we can rewrite the LGBTQ+ narrative around alcohol use, transforming it from a struggle into a triumph of resilience. Together, we can forge paths to healthier, more vibrant lives, celebrating each step forward in the quest for freedom, self-empowerment, and a brighter, healthier future!

Drink Less With Reframe!

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

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

You’ll meet hundreds 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!

What Does Rehab Cost?

Alcohol rehab costs vary based on the length of the program and the provider. They can range anywhere from $250-$800 for a 30-day detox program, $1,400-$10,000 for a 90-day outpatient program, and $3,000-$10,000 for a 30-day inpatient program. Some programs are even more, ranging from $5,000-$80,000. These differences in cost are based on where you are, what amenities and services they offer, how long you stay, and more. Luxury or private-run facilities can even cost up to $100,000 monthly!


What does the word “rehab” make you think of? Maybe you imagine a hospital with patients in gowns standing in line to get their evening meds. Or maybe you picture a glamorous Florida resort complete with palm trees, game rooms, and horses for “equine therapy.”

While these two might be extremes, there’s a range of rehab options out there, and many of them can, indeed, be pricey. How much does it cost to go to rehab? What are the different options available? Let’s find out!

What Is Rehab?

First things first: what is rehab in the first place? When it comes to recovery from provide a wide range of services:

• Rehab helps us get booze out of our system. The first goal? Get alcohol safely out of our system and deal with any withdrawal symptoms that might come up. It’s crucial to be medically stable before we go any further! 
• It gives us time and space to learn about alcohol misuse and develop a “battle plan.” Understanding why we drank the way we did — and how to cope with life without booze — is at the heart of most rehab programs. For example, cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT) are great for changing our thought patterns around alcohol, spotting triggers, and rerouting our automatic thoughts. Likewise, mindfulness and meditation can help us overcome alcohol misuse and take care of our overall health.
• It devotes time to planning for the future. Once we’re back in the “real world,” we’ll need a solid plan to deal with cravings and triggers. A great support team to cheer us on and be at our side when things get challenging is also key.

Now that we’ve discussed the basics of rehab, let’s get into the costs of different rehab programs.

How Much Does Rehab Cost?

How expensive is rehab? Well, it depends because there are lots of options out there. Some can be as low as $250 for a 30-day detox program, while others reach tens of thousands of dollars. The amount you’d end up paying depends on how long you stay, what amenities the facility offers, where they’re located, and more.

What makes some rehab options more expensive than others? Let’s break it down:

• Length of stay. The duration of rehab can vary, with longer stays typically being more expensive. Some programs last 30 days, while others may extend to 90 days or more, depending on the severity of the addiction and the person’s needs.
• Program structure. Residential, inpatient, and outpatient programs will have very different price ranges, with outpatient being the most affordable (since it doesn’t include room and board).
• Insurance coverage. Not all insurance plans cover rehab, and those that do may not cover all costs. This can leave people paying significant out-of-pocket expenses.
• Types of services and providers. Programs with a large number of staff members who provide personalized care to each patient will certainly be pricier. For example, some programs will assign us a treatment team of several providers — we might be meeting with a medical doctor, a psychiatrist, therapist, and nutritionist on a regular basis.
• Room and board. While residential and inpatient programs alike will have rooms for the patients to live in, they’re also more expensive because of it. Outpatient programs on the other hand, let patients live at home, which lowers the cost.
• Additional services. There are many additional services some programs provide — yoga classes, meditation facilities, and even equine therapy. And, of course, those horses — therapeutic as they may be to ride, wash, or paint (yes, that’s a thing) — will rack up the bill.
• Location. Finally, location makes a difference. Regions with a high cost of living (such as major cities) will be pricier than their more remote counterparts. That said, a scenic location in the mountains or by the beach might be just as (if not more) expensive.

As we can see, there are many factors that play into the cost of rehab. Now, let’s talk specifics, shall we?

“Luxury” Residential Rehab Cost

These top-tier facilities are by far the most expensive, with monthly prices rivaling several years of college tuition. These residential programs are usually tucked away in beautiful, serene locations. They’re all about comfort, style, and fancy amenities — and all of that comes at a (hefty) price.

What types of prices are we looking at? As much as $30,000 to $100,000 per month (yowza!) Here are the features that luxury residential rehabs usually include:

• Private rooms. Want some privacy while you recover? Luxury rehabs will typically make sure that you have your own room.
• Gourmet meals. Don’t want anything that resembles hospital food? You certainly won’t find it here!
• Holistic therapies. Yoga, acupuncture, sound healing, meditation, aqua therapy — you name it, chances are these luxury residential rehabs will have at least some of the many holistic therapies available nowadays.
• Picturesque views. Think beachfront vistas and mountain retreats. A lot of luxury rehabs look like fancy resorts to anyone who stumbles upon them (or stays in them, for that matter). And there’s science behind this: research shows that nature helps boost happy neurochemicals such as serotonin and dopamine. And we don’t need to spend a fortune to reap the benefits. Next time you’re feeling down or struggling with a craving, give it a try! Even spending a few minutes in the backyard or taking a stroll in a neighborhood park “counts.”

Ready for some real-world examples? Here they come!

• Passages Malibu (Malibu, California): $80,000-$120,000 per month. Founded in 2001 by father and son Chris and Pax Prentiss, Passages Malibu began as a family’s desperate attempt to save their son. Plagued by heroin, cocaine, and alcohol addiction for 10 long years, Pax kept relapsing. Other treatment centers and 12-Step programs didn’t do it for them, but the holistic wellness program designed to “heal the underlying causes of addiction did.” A holistic wellness program, Passages boasts private villas, gourmet meals, personalized treatment, and breathtaking ocean views. But you don’t have to go broke (especially if your insurance doesn’t cover it) to incorporate some of the elements into your own journey! (Check out “11 Mindfulness Exercises and Activities for Adults” and “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety.”)
• The Meadows (Wickenburg, Arizona): around $54,000 for a 45-day program. Tranquil, modern, and serene, The Meadows is all about combining luxurious accommodations in a natural setting, a world-class treatment program, and neuroscience-based treatments such as neurofeedback therapy. And yes, they have horses! While less mind-boggling than the cost of Passages, the price tag for 45 days is still on par with a good annual salary. Want to learn more about the benefits of nature for recovery? Take a look at “What Is Ecotherapy? 5 Ways Time in Nature Improves Mental Well-Being.”

Middle-of-the-Road Inpatient Rehab Cost

An alternative to the luxury residential facilities, middle-of-the-road rehabs provide similar basic services for $3,000 to $10,000 per month. The main difference? We don’t get the “extras” — perhaps the setting is a bit more clinical, the gym might not have Peloton bikes, and yes, sadly there are probably no horses. But we still get all of the main components that make rehab worth it for many folks: therapy, group sessions, and, most importantly, a chance to hit “pause” and reflect on our changing relationship with alcohol while planning for the future.

Here’s a sample of popular programs from around the country, along with prices:

• Hazelden Betty Ford Foundation offers services around the U.S. at about $20,000 to $32,000 per month. They also provide financial assistance for those who need it.
• Phoenix House is another facility with multiple locations that runs between $10,000 and $20,000 depending on the program, making it a solid choice for effective and affordable care.
• Recovery Centers of America provides a supportive and structured environment in locations around the country. Prices range from $15,000 to $27,000 per month, with some assistance available.

Affordable Outpatient Rehab Cost

Finally, there’s always the option of outpatient rehab, which provides treatment for alcohol misuse during the day. It’s a bit like going to work or school: we show up in the morning, attend sessions, and go home at night. The sessions, in turn, provide us with those tools we need to change our relationship with alcohol. Some sessions might focus on dealing with cravings, while others might dive deep into meditation, CBT, or DBT techniques. There will probably be an opportunity for a more open discussion to share what’s on our mind, as well as time to meet with our treatment providers in private.

Needless to say, outpatient rehab is a lot more affordable, generally hovering around $2,000 per month. They’re a great alternative for those who find rehab costs are a major obstacle in getting treatment, as well as those who need the flexibility outpatient treatment provides.

Costs and Benefits

When considering rehab, it’s important to also consider the cost of alcohol, both direct ones and indirect ones. For example, we may think that a few hundred to thousands of dollars is a lot for rehab, but if we’re at the point where we feel we may need to attend rehab, then chances are, we’ve been paying a whole lot for booze already. 

A survey conducted by the Bureau of Labor Statistics found that the average household spent nearly 1% of their yearly earnings on alcohol. Say we spend $500 on alcohol yearly, this becomes $5,000 over 10 years, and  $20,000 over 40 years. That said, those with an alcohol use disorder will most likely spend more than this, not to mention any loss of money occurring from things such as DUIs, or lost income due to decreased work productivity. If we’re ready to give up booze for good, the investment in rehab will eventually “pay off” literally by reducing our spending in the future!

Making Rehab More Affordable

Here are a few tips to manage the costs:

• Check what your insurance covers. Start by looking at options covered by your insurance. This is always the best bet!
• Check out financing options and sliding scale fees. Your income makes a difference, and some centers will adjust the cost or spread it out over time to make it more affordable. 
• Look for programs funded by the state or non-profit organizations. These are likely to be more affordable, so it’s worth it to check if you qualify! 
• Look for scholarships. Some facilities offer assistance to those who are struggling financially. People can apply for these scholarships based on various qualifications. Again, this varies by facility and goes beyond the facilities themselves. An organization called 10,000 Beds offers scholarship opportunities covering rehab treatment costs depending on a person’s eligibility.

If none of these options work for you, don’t worry! There are alternatives to traditional rehab out there.

Rehab Alternatives

What if you decide that rehab is not for you after all? That’s okay too! Many people find recovery in other places. For a deep dive, check out “Why Does Addiction Rehab Fail for Some People?” For now, let’s look at some rehab alternatives:

• Therapy. These days therapy has moved beyond analyzing dreams and talking about your third-grade teacher (although if that approach speaks to you, there’s nothing wrong with that!). It’s more about having different options available. For example, cognitive behavioral therapy that targets thought distortions and allows us to “hack” our own brain to ultimately change our behavior works wonders for alcohol misuse. So does dialectical therapy, which incorporates aspects of mindfulness and includes modules such as interpersonal effectiveness and distress tolerance.
• Mindfulness and meditation. Speaking of mindfulness, did you know that it’s a science-backed way to bust through cravings and break habits, including those related to alcohol? Science even says that meditation helps prevent relapse in people with substance use disorders, including alcohol use disorder.

And don’t forget about apps like Reframe! If rehab is out of reach or simply not your thing, Reframe offers a plethora of resources including research-backed information, craving-busting tools, a motivational coach, and a supportive community right there in the palm of your hand! Plus, it only costs $100 a year, which is way less than any rehab program out there! We’re rooting for you no matter what method you choose!

Summing Up

All in all, the recovery journey is personal, and that’s why it’s important to find something that works for you, whether it’s traditional rehab or something else. And with the variety of options out there, there is certainly something for everyone, no matter what our budget is!

What Does Rehab Cost?

Alcohol rehab costs vary based on the length of the program and the provider. They can range anywhere from $250-$800 for a 30-day detox program, $1,400-$10,000 for a 90-day outpatient program, and $3,000-$10,000 for a 30-day inpatient program. Some programs are even more, ranging from $5,000-$80,000. These differences in cost are based on where you are, what amenities and services they offer, how long you stay, and more. Luxury or private-run facilities can even cost up to $100,000 monthly!


What does the word “rehab” make you think of? Maybe you imagine a hospital with patients in gowns standing in line to get their evening meds. Or maybe you picture a glamorous Florida resort complete with palm trees, game rooms, and horses for “equine therapy.”

While these two might be extremes, there’s a range of rehab options out there, and many of them can, indeed, be pricey. How much does it cost to go to rehab? What are the different options available? Let’s find out!

What Is Rehab?

First things first: what is rehab in the first place? When it comes to recovery from provide a wide range of services:

• Rehab helps us get booze out of our system. The first goal? Get alcohol safely out of our system and deal with any withdrawal symptoms that might come up. It’s crucial to be medically stable before we go any further! 
• It gives us time and space to learn about alcohol misuse and develop a “battle plan.” Understanding why we drank the way we did — and how to cope with life without booze — is at the heart of most rehab programs. For example, cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT) are great for changing our thought patterns around alcohol, spotting triggers, and rerouting our automatic thoughts. Likewise, mindfulness and meditation can help us overcome alcohol misuse and take care of our overall health.
• It devotes time to planning for the future. Once we’re back in the “real world,” we’ll need a solid plan to deal with cravings and triggers. A great support team to cheer us on and be at our side when things get challenging is also key.

Now that we’ve discussed the basics of rehab, let’s get into the costs of different rehab programs.

How Much Does Rehab Cost?

How expensive is rehab? Well, it depends because there are lots of options out there. Some can be as low as $250 for a 30-day detox program, while others reach tens of thousands of dollars. The amount you’d end up paying depends on how long you stay, what amenities the facility offers, where they’re located, and more.

What makes some rehab options more expensive than others? Let’s break it down:

• Length of stay. The duration of rehab can vary, with longer stays typically being more expensive. Some programs last 30 days, while others may extend to 90 days or more, depending on the severity of the addiction and the person’s needs.
• Program structure. Residential, inpatient, and outpatient programs will have very different price ranges, with outpatient being the most affordable (since it doesn’t include room and board).
• Insurance coverage. Not all insurance plans cover rehab, and those that do may not cover all costs. This can leave people paying significant out-of-pocket expenses.
• Types of services and providers. Programs with a large number of staff members who provide personalized care to each patient will certainly be pricier. For example, some programs will assign us a treatment team of several providers — we might be meeting with a medical doctor, a psychiatrist, therapist, and nutritionist on a regular basis.
• Room and board. While residential and inpatient programs alike will have rooms for the patients to live in, they’re also more expensive because of it. Outpatient programs on the other hand, let patients live at home, which lowers the cost.
• Additional services. There are many additional services some programs provide — yoga classes, meditation facilities, and even equine therapy. And, of course, those horses — therapeutic as they may be to ride, wash, or paint (yes, that’s a thing) — will rack up the bill.
• Location. Finally, location makes a difference. Regions with a high cost of living (such as major cities) will be pricier than their more remote counterparts. That said, a scenic location in the mountains or by the beach might be just as (if not more) expensive.

As we can see, there are many factors that play into the cost of rehab. Now, let’s talk specifics, shall we?

“Luxury” Residential Rehab Cost

These top-tier facilities are by far the most expensive, with monthly prices rivaling several years of college tuition. These residential programs are usually tucked away in beautiful, serene locations. They’re all about comfort, style, and fancy amenities — and all of that comes at a (hefty) price.

What types of prices are we looking at? As much as $30,000 to $100,000 per month (yowza!) Here are the features that luxury residential rehabs usually include:

• Private rooms. Want some privacy while you recover? Luxury rehabs will typically make sure that you have your own room.
• Gourmet meals. Don’t want anything that resembles hospital food? You certainly won’t find it here!
• Holistic therapies. Yoga, acupuncture, sound healing, meditation, aqua therapy — you name it, chances are these luxury residential rehabs will have at least some of the many holistic therapies available nowadays.
• Picturesque views. Think beachfront vistas and mountain retreats. A lot of luxury rehabs look like fancy resorts to anyone who stumbles upon them (or stays in them, for that matter). And there’s science behind this: research shows that nature helps boost happy neurochemicals such as serotonin and dopamine. And we don’t need to spend a fortune to reap the benefits. Next time you’re feeling down or struggling with a craving, give it a try! Even spending a few minutes in the backyard or taking a stroll in a neighborhood park “counts.”

Ready for some real-world examples? Here they come!

• Passages Malibu (Malibu, California): $80,000-$120,000 per month. Founded in 2001 by father and son Chris and Pax Prentiss, Passages Malibu began as a family’s desperate attempt to save their son. Plagued by heroin, cocaine, and alcohol addiction for 10 long years, Pax kept relapsing. Other treatment centers and 12-Step programs didn’t do it for them, but the holistic wellness program designed to “heal the underlying causes of addiction did.” A holistic wellness program, Passages boasts private villas, gourmet meals, personalized treatment, and breathtaking ocean views. But you don’t have to go broke (especially if your insurance doesn’t cover it) to incorporate some of the elements into your own journey! (Check out “11 Mindfulness Exercises and Activities for Adults” and “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety.”)
• The Meadows (Wickenburg, Arizona): around $54,000 for a 45-day program. Tranquil, modern, and serene, The Meadows is all about combining luxurious accommodations in a natural setting, a world-class treatment program, and neuroscience-based treatments such as neurofeedback therapy. And yes, they have horses! While less mind-boggling than the cost of Passages, the price tag for 45 days is still on par with a good annual salary. Want to learn more about the benefits of nature for recovery? Take a look at “What Is Ecotherapy? 5 Ways Time in Nature Improves Mental Well-Being.”

Middle-of-the-Road Inpatient Rehab Cost

An alternative to the luxury residential facilities, middle-of-the-road rehabs provide similar basic services for $3,000 to $10,000 per month. The main difference? We don’t get the “extras” — perhaps the setting is a bit more clinical, the gym might not have Peloton bikes, and yes, sadly there are probably no horses. But we still get all of the main components that make rehab worth it for many folks: therapy, group sessions, and, most importantly, a chance to hit “pause” and reflect on our changing relationship with alcohol while planning for the future.

Here’s a sample of popular programs from around the country, along with prices:

• Hazelden Betty Ford Foundation offers services around the U.S. at about $20,000 to $32,000 per month. They also provide financial assistance for those who need it.
• Phoenix House is another facility with multiple locations that runs between $10,000 and $20,000 depending on the program, making it a solid choice for effective and affordable care.
• Recovery Centers of America provides a supportive and structured environment in locations around the country. Prices range from $15,000 to $27,000 per month, with some assistance available.

Affordable Outpatient Rehab Cost

Finally, there’s always the option of outpatient rehab, which provides treatment for alcohol misuse during the day. It’s a bit like going to work or school: we show up in the morning, attend sessions, and go home at night. The sessions, in turn, provide us with those tools we need to change our relationship with alcohol. Some sessions might focus on dealing with cravings, while others might dive deep into meditation, CBT, or DBT techniques. There will probably be an opportunity for a more open discussion to share what’s on our mind, as well as time to meet with our treatment providers in private.

Needless to say, outpatient rehab is a lot more affordable, generally hovering around $2,000 per month. They’re a great alternative for those who find rehab costs are a major obstacle in getting treatment, as well as those who need the flexibility outpatient treatment provides.

Costs and Benefits

When considering rehab, it’s important to also consider the cost of alcohol, both direct ones and indirect ones. For example, we may think that a few hundred to thousands of dollars is a lot for rehab, but if we’re at the point where we feel we may need to attend rehab, then chances are, we’ve been paying a whole lot for booze already. 

A survey conducted by the Bureau of Labor Statistics found that the average household spent nearly 1% of their yearly earnings on alcohol. Say we spend $500 on alcohol yearly, this becomes $5,000 over 10 years, and  $20,000 over 40 years. That said, those with an alcohol use disorder will most likely spend more than this, not to mention any loss of money occurring from things such as DUIs, or lost income due to decreased work productivity. If we’re ready to give up booze for good, the investment in rehab will eventually “pay off” literally by reducing our spending in the future!

Making Rehab More Affordable

Here are a few tips to manage the costs:

• Check what your insurance covers. Start by looking at options covered by your insurance. This is always the best bet!
• Check out financing options and sliding scale fees. Your income makes a difference, and some centers will adjust the cost or spread it out over time to make it more affordable. 
• Look for programs funded by the state or non-profit organizations. These are likely to be more affordable, so it’s worth it to check if you qualify! 
• Look for scholarships. Some facilities offer assistance to those who are struggling financially. People can apply for these scholarships based on various qualifications. Again, this varies by facility and goes beyond the facilities themselves. An organization called 10,000 Beds offers scholarship opportunities covering rehab treatment costs depending on a person’s eligibility.

If none of these options work for you, don’t worry! There are alternatives to traditional rehab out there.

Rehab Alternatives

What if you decide that rehab is not for you after all? That’s okay too! Many people find recovery in other places. For a deep dive, check out “Why Does Addiction Rehab Fail for Some People?” For now, let’s look at some rehab alternatives:

• Therapy. These days therapy has moved beyond analyzing dreams and talking about your third-grade teacher (although if that approach speaks to you, there’s nothing wrong with that!). It’s more about having different options available. For example, cognitive behavioral therapy that targets thought distortions and allows us to “hack” our own brain to ultimately change our behavior works wonders for alcohol misuse. So does dialectical therapy, which incorporates aspects of mindfulness and includes modules such as interpersonal effectiveness and distress tolerance.
• Mindfulness and meditation. Speaking of mindfulness, did you know that it’s a science-backed way to bust through cravings and break habits, including those related to alcohol? Science even says that meditation helps prevent relapse in people with substance use disorders, including alcohol use disorder.

And don’t forget about apps like Reframe! If rehab is out of reach or simply not your thing, Reframe offers a plethora of resources including research-backed information, craving-busting tools, a motivational coach, and a supportive community right there in the palm of your hand! Plus, it only costs $100 a year, which is way less than any rehab program out there! We’re rooting for you no matter what method you choose!

Summing Up

All in all, the recovery journey is personal, and that’s why it’s important to find something that works for you, whether it’s traditional rehab or something else. And with the variety of options out there, there is certainly something for everyone, no matter what our budget is!

Stay on the Sobriety Journey With Reframe!

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

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

You’ll meet hundreds 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!

There’s an episode of Seinfeld called “The Opposite,” where one day, single, unemployed, and living-with-his-parents George decides to do the opposite of everything he would normally do. In one episode, he gets a new girlfriend, a new job, and a new apartment. While George’s example is exaggerated, we too can drastically change our lives by changing our actions. Hence the technique of “opposite action” to prevent alcohol relapse.

Navigating recovery from alcohol use disorder (AUD) is a bit like steering a boat through unpredictable seas. Challenging sea swells — or, in the case of AUD, relapses — can make the journey difficult. But what if we had the tools to deliberately change direction and steer against the currents?

“Opposite action,” a dialectical behavior therapy (DBT) tool, can be a crucial navigational tool, much like a rudder that allows us to switch directions and go against the tide of temptation. Let’s learn about how this strategic approach can help us prevent relapse and empower us to chart a course toward navigating recovery with renewed confidence and determination.

Relapses: A Rehearsal for Success

The definition of relapse is returning to a former behavior. In the context of recovery from alcohol dependence or alcohol use disorder (AUD), relapse can mean drinking again after a period of cutting back or abstaining from alcohol. 

It can often be mistaken as a failure or a weakness; it’s anything but that! Relapses are a rehearsal for success and a common part of recovery. The reason? Alcohol’s impact on our brain. Alcohol dependence is marked by neurological changes in our brain. More specifically, alcohol hijacks our “feel-good” hormones, serotonin and dopamine, which give us a temporary sense of calmness and pleasure. But it also keeps us coming back for more. When we stop drinking, cravings and other triggers can lead us back to the bottle — causing relapse. Now that we better understand what relapses are, let’s dive into how “opposite action” helps us prevent them.

A Foundation of DBT: “Opposite Action”

“Opposite action” is a skill used in dialectical behavior therapy (DBT), which is a form of talk therapy that helps us develop acceptance and self-awareness to change our thought patterns and behaviors. Specifically, “opposite action” is a tool for emotional regulation, one of the core components of DBT. It helps us determine whether an action makes sense and encourages us to act against our emotions. 

The “opposite action” skill is based on the idea that our emotions prompt a response. For example, if we’re angry, we might attack and defend. If we’re ashamed, we might isolate ourselves. However, the action might not always be beneficial. For example, if we get angry at someone who is about to punch us, it might make sense to defend ourselves physically, but if we’re angry that a friend showed up late to a gathering, “attack and defend” isn’t an appropriate response. “Opposite action” encourages us to do the opposite of what our emotions are telling us to do when the action isn’t an appropriate one.

“Opposite action” teaches our brain that the action our emotion triggers isn’t an appropriate response; it changes our behavior and thought patterns over time. However, before we use “opposite action,” we need to be able to identify the emotion and unwanted action. 

Identifying Triggers and Urges for Relapse

Before identifying individual vulnerabilities, we can run through the list of common triggers for drinking to help us identify our own.

• Feelings. Strong emotions such as stress, anxiety, and depression are common drivers of drinking to self-medicate. 
• People and places. Factors such as social anxiety, peer pressure, and social drinking are popular triggers. It’s important to not only reflect inward, but to also take a look at who we’re surrounding ourselves with and what situations we may be getting into.
• Objects or moments. Common triggers can include seeing a bottle of alcohol or other substances, important dates and events, or memories.

It’s also important to consider personal triggers and risk factors. Reflecting on our individual histories and patterns helps us identify more specific triggers in these same categories. For example, if the passing of a loved one was a previous trigger for our drinking, the anniversary of their death or people that remind us of them may also be a trigger. 

Now that we’ve taken the time to reflect and identify triggers for our drinking. Let’s explore how “opposite action” can help us overcome them without turning to alcohol.

Relapse Prevention: “Opposite Action” in Action

“Opposite action” involves four main steps:

1. Acknowledge the Urge

In the context of recovery, the urge is our craving for alcohol. However, it’s also important to recognize the emotions or triggers for these urges. Tracking our consumption, as well as the feelings and events before and after, can help us better identify triggers and patterns. 

Let’s say we notice that our alcohol consumption spikes after stressful days at work or when we hang out with a certain group of people. Stress or peer pressure could be the culprit. Now that we’re more aware of our urges and what might cause them, we can be more prepared the next time they come up. But this is just the beginning!

2. Identify “Opposite Action”

The “opposite action” is doing the opposite of what our emotions are urging us to do. Let’s say we’ve committed to quitting alcohol, but when a stressful moment arises, our brain urges us to drink to get temporary relief. The “opposite action” is avoiding alcohol (or reaching for a club soda instead). While it may be easier said than done, practicing finding this opposite action is a helpful step in the right direction.

This “opposite action” can also be sticking to our weekly goals of cutting back or attending a peer support group session when strong emotions tell us otherwise. As we’ve discussed, there are many different triggers for relapse in recovery. Being able to identify the “opposite action” in times of high emotions is a critical step to increasing our awareness — and as a result, changing our habits.

3. Carry Out “Opposite Action”

Now that we’ve identified the “opposite action,” it’s time to carry out this new behavior.

Carrying out the “opposite action” is easier said than done. Most of the time, quitting or cutting back on alcohol isn’t as simple as it sounds. This is where coping strategies can come in handy. Find healthy distractions, have alcohol-free alternatives handy (like that club soda we mentioned!), try mindfulness techniques, and lean on others for support when you need to.

4. Reinforce New Behavior 

Now that we’ve done the hard part, it’s time to reward ourselves. One of the main reasons we become dependent on alcohol is because of how it hijacks our brain’s reward system. 

Well, now that we’re “rewiring” and teaching our brain to engage in a different behavior, it’s important to positively reinforce this new behavior in order to teach our brain that this is how we want to react. We can do this by celebrating even the small wins — extra time to read a good book or a coffee shop latte rather than your usual cup of instant joe. 

This DBT skill is most successful when used repeatedly and to the full extent. This helps us develop more positive habits, leading to many benefits. Let’s take a look at what we have to look forward to.

Long-Term Benefits of Using “Opposite Action”

This DBT tool has many benefits to our recovery:

• Reduced relapse risk. As we continue to teach our brain positive replacement behaviors, we build resilience against triggers, reducing the risk of relapse. 
• Improved health. Aside from the health benefits of quitting or cutting back on alcohol, “opposite action” can enhance our emotional regulation skills. This increases our overall well-being and life satisfaction.
• Positive lifestyle changes. A major component of recovery is growth, which “opposite action” can help facilitate. By acting against our urges to drink, we have more time and energy to pour into our hobbies and interests, as well as our relationships.
• Increased confidence. Overcoming relapse is no easy feat. Developing skills like “opposite action” helps us be more equipped to handle difficult situations, increasing our confidence in recovery and in general.
• Another tool in the toolkit. “Opposite action” is a beneficial tool not only to prevent relapse but also in our day-to-day life. Once we’ve mastered the skill in recovery, we can apply it to strong emotions and unwanted behaviors we want to change. 

“Opposite action” is a powerful tool, but what else can support our journey to recovery? 

Supportive Tools and Resources for “Opposite Action”

Maintaining recovery often requires a comprehensive approach, including tools and resources that support “opposite action.”

• Professional support and therapy options. DBT and cognitive behavioral therapy (CBT) can further support our goals to change our behaviors. We can also explore group therapy and peer support programs, as social connection plays a major role in facilitating change.
• Self-help tools and techniques. Sometimes self-help strategies can work; often their success is short-lived. Fortunately, there are plenty of mobile apps and online resources to help us implement these skills instead of just diving off the deep end. Look up “opposite action DBT worksheet” for step-by-step guidance the next time an urge to drink arises. 
• A supportive environment. The recovery process isn’t always easy, but we don’t have to do it alone. Engage family and friends in the process and turn to community and online support groups for tips to help on the journey.

These additional tools help us practice “opposite action” and navigate recovery successfully. But besides “opposite action,” DBT has more to offer.

DBT in Recovery: Beyond “Opposite Action”

“Opposite action” is just one skill among the four components of DBT. Let’s explore all four components to see how they can aid us in our recovery journey.

• Mindfulness. This core component promotes increased awareness and living in the present moment. Mindfulness skills include practices such as meditation, body scans, deep breathing, intentional pauses, and more. 
• Distress tolerance. This component encompasses the ability to navigate and cope with crisis situations and difficult events. Some distress tolerance skills include TIPP (temperature, intense aerobic exercise, paced breathing, progressive muscle relaxation), distraction skills, and radical acceptance.
• Emotional regulation. This module helps us manage our emotions more effectively. Aside from “opposite action,” other emotional regulation skills include checking the facts, self-soothing, and exploring emotional vulnerability.
• Interpersonal effectiveness. This component targets improved social and communication skills. DBT interpersonal effectiveness strategies include several different acronyms, including DEARMAN, GIVE, and FAST that provide step-by-step guidance on improving these areas. DEARMAN is for expressing our desires and stands for Describe, Express, Assert, Reinforce, Mindful, Appear, and Negotiate. GIVE helps us maintain our relationships and stands for Gentleness, Interest, Validation, and an Easy manner. FAST helps us maintain self-respect and guides us to be Fair, don’t make Apologies, Stick to values, and be Truthful. 

These strategies, along with “opposite action” can help us maintain our journey to a healthier, alcohol-free lifestyle. And don’t forget, Reframe is here to support you along the way!

Flipping the Script

While “opposite action” may seem simple in practice, it’s a powerful tool to help us develop positive replacement behaviors for strong emotions that drive unwanted behaviors. This game-changing helps us prevent relapse and maintain our commitment to recovery. However, it’s just one of many skills that DBT teaches. We can set ourselves up for success in recovery by adding skills like “opposite action” to our toolkit. So, the next time temptation taps you on the shoulder, remember: sometimes, the best action is the opposite action.

There’s an episode of Seinfeld called “The Opposite,” where one day, single, unemployed, and living-with-his-parents George decides to do the opposite of everything he would normally do. In one episode, he gets a new girlfriend, a new job, and a new apartment. While George’s example is exaggerated, we too can drastically change our lives by changing our actions. Hence the technique of “opposite action” to prevent alcohol relapse.

Navigating recovery from alcohol use disorder (AUD) is a bit like steering a boat through unpredictable seas. Challenging sea swells — or, in the case of AUD, relapses — can make the journey difficult. But what if we had the tools to deliberately change direction and steer against the currents?

“Opposite action,” a dialectical behavior therapy (DBT) tool, can be a crucial navigational tool, much like a rudder that allows us to switch directions and go against the tide of temptation. Let’s learn about how this strategic approach can help us prevent relapse and empower us to chart a course toward navigating recovery with renewed confidence and determination.

Relapses: A Rehearsal for Success

The definition of relapse is returning to a former behavior. In the context of recovery from alcohol dependence or alcohol use disorder (AUD), relapse can mean drinking again after a period of cutting back or abstaining from alcohol. 

It can often be mistaken as a failure or a weakness; it’s anything but that! Relapses are a rehearsal for success and a common part of recovery. The reason? Alcohol’s impact on our brain. Alcohol dependence is marked by neurological changes in our brain. More specifically, alcohol hijacks our “feel-good” hormones, serotonin and dopamine, which give us a temporary sense of calmness and pleasure. But it also keeps us coming back for more. When we stop drinking, cravings and other triggers can lead us back to the bottle — causing relapse. Now that we better understand what relapses are, let’s dive into how “opposite action” helps us prevent them.

A Foundation of DBT: “Opposite Action”

“Opposite action” is a skill used in dialectical behavior therapy (DBT), which is a form of talk therapy that helps us develop acceptance and self-awareness to change our thought patterns and behaviors. Specifically, “opposite action” is a tool for emotional regulation, one of the core components of DBT. It helps us determine whether an action makes sense and encourages us to act against our emotions. 

The “opposite action” skill is based on the idea that our emotions prompt a response. For example, if we’re angry, we might attack and defend. If we’re ashamed, we might isolate ourselves. However, the action might not always be beneficial. For example, if we get angry at someone who is about to punch us, it might make sense to defend ourselves physically, but if we’re angry that a friend showed up late to a gathering, “attack and defend” isn’t an appropriate response. “Opposite action” encourages us to do the opposite of what our emotions are telling us to do when the action isn’t an appropriate one.

“Opposite action” teaches our brain that the action our emotion triggers isn’t an appropriate response; it changes our behavior and thought patterns over time. However, before we use “opposite action,” we need to be able to identify the emotion and unwanted action. 

Identifying Triggers and Urges for Relapse

Before identifying individual vulnerabilities, we can run through the list of common triggers for drinking to help us identify our own.

• Feelings. Strong emotions such as stress, anxiety, and depression are common drivers of drinking to self-medicate. 
• People and places. Factors such as social anxiety, peer pressure, and social drinking are popular triggers. It’s important to not only reflect inward, but to also take a look at who we’re surrounding ourselves with and what situations we may be getting into.
• Objects or moments. Common triggers can include seeing a bottle of alcohol or other substances, important dates and events, or memories.

It’s also important to consider personal triggers and risk factors. Reflecting on our individual histories and patterns helps us identify more specific triggers in these same categories. For example, if the passing of a loved one was a previous trigger for our drinking, the anniversary of their death or people that remind us of them may also be a trigger. 

Now that we’ve taken the time to reflect and identify triggers for our drinking. Let’s explore how “opposite action” can help us overcome them without turning to alcohol.

Relapse Prevention: “Opposite Action” in Action

“Opposite action” involves four main steps:

1. Acknowledge the Urge

In the context of recovery, the urge is our craving for alcohol. However, it’s also important to recognize the emotions or triggers for these urges. Tracking our consumption, as well as the feelings and events before and after, can help us better identify triggers and patterns. 

Let’s say we notice that our alcohol consumption spikes after stressful days at work or when we hang out with a certain group of people. Stress or peer pressure could be the culprit. Now that we’re more aware of our urges and what might cause them, we can be more prepared the next time they come up. But this is just the beginning!

2. Identify “Opposite Action”

The “opposite action” is doing the opposite of what our emotions are urging us to do. Let’s say we’ve committed to quitting alcohol, but when a stressful moment arises, our brain urges us to drink to get temporary relief. The “opposite action” is avoiding alcohol (or reaching for a club soda instead). While it may be easier said than done, practicing finding this opposite action is a helpful step in the right direction.

This “opposite action” can also be sticking to our weekly goals of cutting back or attending a peer support group session when strong emotions tell us otherwise. As we’ve discussed, there are many different triggers for relapse in recovery. Being able to identify the “opposite action” in times of high emotions is a critical step to increasing our awareness — and as a result, changing our habits.

3. Carry Out “Opposite Action”

Now that we’ve identified the “opposite action,” it’s time to carry out this new behavior.

Carrying out the “opposite action” is easier said than done. Most of the time, quitting or cutting back on alcohol isn’t as simple as it sounds. This is where coping strategies can come in handy. Find healthy distractions, have alcohol-free alternatives handy (like that club soda we mentioned!), try mindfulness techniques, and lean on others for support when you need to.

4. Reinforce New Behavior 

Now that we’ve done the hard part, it’s time to reward ourselves. One of the main reasons we become dependent on alcohol is because of how it hijacks our brain’s reward system. 

Well, now that we’re “rewiring” and teaching our brain to engage in a different behavior, it’s important to positively reinforce this new behavior in order to teach our brain that this is how we want to react. We can do this by celebrating even the small wins — extra time to read a good book or a coffee shop latte rather than your usual cup of instant joe. 

This DBT skill is most successful when used repeatedly and to the full extent. This helps us develop more positive habits, leading to many benefits. Let’s take a look at what we have to look forward to.

Long-Term Benefits of Using “Opposite Action”

This DBT tool has many benefits to our recovery:

• Reduced relapse risk. As we continue to teach our brain positive replacement behaviors, we build resilience against triggers, reducing the risk of relapse. 
• Improved health. Aside from the health benefits of quitting or cutting back on alcohol, “opposite action” can enhance our emotional regulation skills. This increases our overall well-being and life satisfaction.
• Positive lifestyle changes. A major component of recovery is growth, which “opposite action” can help facilitate. By acting against our urges to drink, we have more time and energy to pour into our hobbies and interests, as well as our relationships.
• Increased confidence. Overcoming relapse is no easy feat. Developing skills like “opposite action” helps us be more equipped to handle difficult situations, increasing our confidence in recovery and in general.
• Another tool in the toolkit. “Opposite action” is a beneficial tool not only to prevent relapse but also in our day-to-day life. Once we’ve mastered the skill in recovery, we can apply it to strong emotions and unwanted behaviors we want to change. 

“Opposite action” is a powerful tool, but what else can support our journey to recovery? 

Supportive Tools and Resources for “Opposite Action”

Maintaining recovery often requires a comprehensive approach, including tools and resources that support “opposite action.”

• Professional support and therapy options. DBT and cognitive behavioral therapy (CBT) can further support our goals to change our behaviors. We can also explore group therapy and peer support programs, as social connection plays a major role in facilitating change.
• Self-help tools and techniques. Sometimes self-help strategies can work; often their success is short-lived. Fortunately, there are plenty of mobile apps and online resources to help us implement these skills instead of just diving off the deep end. Look up “opposite action DBT worksheet” for step-by-step guidance the next time an urge to drink arises. 
• A supportive environment. The recovery process isn’t always easy, but we don’t have to do it alone. Engage family and friends in the process and turn to community and online support groups for tips to help on the journey.

These additional tools help us practice “opposite action” and navigate recovery successfully. But besides “opposite action,” DBT has more to offer.

DBT in Recovery: Beyond “Opposite Action”

“Opposite action” is just one skill among the four components of DBT. Let’s explore all four components to see how they can aid us in our recovery journey.

• Mindfulness. This core component promotes increased awareness and living in the present moment. Mindfulness skills include practices such as meditation, body scans, deep breathing, intentional pauses, and more. 
• Distress tolerance. This component encompasses the ability to navigate and cope with crisis situations and difficult events. Some distress tolerance skills include TIPP (temperature, intense aerobic exercise, paced breathing, progressive muscle relaxation), distraction skills, and radical acceptance.
• Emotional regulation. This module helps us manage our emotions more effectively. Aside from “opposite action,” other emotional regulation skills include checking the facts, self-soothing, and exploring emotional vulnerability.
• Interpersonal effectiveness. This component targets improved social and communication skills. DBT interpersonal effectiveness strategies include several different acronyms, including DEARMAN, GIVE, and FAST that provide step-by-step guidance on improving these areas. DEARMAN is for expressing our desires and stands for Describe, Express, Assert, Reinforce, Mindful, Appear, and Negotiate. GIVE helps us maintain our relationships and stands for Gentleness, Interest, Validation, and an Easy manner. FAST helps us maintain self-respect and guides us to be Fair, don’t make Apologies, Stick to values, and be Truthful. 

These strategies, along with “opposite action” can help us maintain our journey to a healthier, alcohol-free lifestyle. And don’t forget, Reframe is here to support you along the way!

Flipping the Script

While “opposite action” may seem simple in practice, it’s a powerful tool to help us develop positive replacement behaviors for strong emotions that drive unwanted behaviors. This game-changing helps us prevent relapse and maintain our commitment to recovery. However, it’s just one of many skills that DBT teaches. We can set ourselves up for success in recovery by adding skills like “opposite action” to our toolkit. So, the next time temptation taps you on the shoulder, remember: sometimes, the best action is the opposite action.

Drink Less — No Matter How You Take It — With Reframe!

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

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

You’ll meet hundreds 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!

We ask our Roomba to sweep under the couch and our phones for real-time traffic updates. Technology has completely transformed our daily lives. So, it only makes sense that it can also help us change our relationship with alcohol for the better. You might have heard about apps designed for this, but find yourself asking, is Reframe a good app? Or more importantly, does Reframe really work? This guide explores how you can use these powerful resources, including innovative online coaching programs to quit drinking, to make lasting changes that feel natural, not forced.

And while technology can be both friend and foe in our efforts to drink less or recover from alcohol use disorder (AUD), using it intentionally can make a huge impact on our alcohol journey. From online support communities to alcohol reduction apps, technology offers unique ways to treat addiction from the comfort of your own home. Let’s dive in and find out how to use it for good!

Before You Start: A Crucial Safety Note

Before you download an app or even set a start date, there’s one step that is absolutely essential: talking to a healthcare professional. I know it can feel like a hurdle, but making this your first move is the kindest and safest thing you can do for yourself. Deciding to change your relationship with alcohol is a significant health decision, and just like any other major health choice, it requires professional guidance. A doctor can help you create a plan that is tailored specifically to you, your history, and your goals. They are your best resource for ensuring this process is not only effective but, most importantly, safe. This conversation is a foundational part of setting yourself up for long-term success and well-being.

Why You Should Talk to a Doctor First

Your doctor isn't there to judge you; they are a partner in your health. When you decide to reduce or quit drinking, your body can go through some major adjustments. A healthcare provider can assess your personal risk factors and help you understand what to expect. As one resource points out, it's crucial to discuss your decision with a healthcare provider, as this change can significantly affect your health. They can offer medical advice, connect you with resources, and monitor your progress. Think of it as building your support team from day one. This professional guidance ensures you have a solid, safe plan in place before you begin, which can make all the difference in your journey.

Understanding Alcohol Withdrawal

If you’ve been drinking regularly, your body has adapted to the presence of alcohol. Suddenly stopping can trigger withdrawal, and the symptoms can range from mild to severe. For some, it might mean trouble sleeping or feeling anxious. For others, withdrawal can involve serious physical and mental symptoms that require immediate medical attention. This is why going it alone can be risky. Professional support systems are incredibly effective for a reason. In fact, a Stanford Medicine study highlighted the effectiveness of structured support programs. A doctor can help you determine the safest way to cut back and manage any potential withdrawal symptoms, ensuring you’re not putting your health in jeopardy.

Can Your Phone Help You Quit Drinking?

We live in a world of notifications, posts, and constant media updates — but what does that mean for the alcohol journey? The truth is, there are many sides to technology: while some can be assets in treating addiction, others can get us further into the alcohol trap. For a deep dive, check out “The Role of Social Media in Shaping Drinking Behaviors and How to Use It Positively.” For now, here’s the gist.

• There’s a lot of booze-positive content out there. Alcohol is still accepted — and even glorified — in our culture, and the digital world reflects that. From “Drinkstagram” and “mommy wine culture” to online ads featuring blissful people lounging on yachts with their favorite elixir, the idea that alcohol is the key to socializing, relaxing, or landing an attractive date is still out there big time. Of course, it’s a clever illusion — the posts are a highlight reel, and the glamorized ads are a clever ploy to sell more booze.
• At the same time, there are many online resources for support. With the sober curious movement in full swing, many have taken the conversation online to talk about alcohol’s true effects on the brain and body. Support groups, online therapy sessions, and digital apps provide new avenues for those trying to shift their drinking patterns.

Ready to explore the advantages of technology in more detail? Let’s go!

Your Digital Toolkit for Recovery

The thing about digital resources is that when they work, they work really well. Here’s why:

• They’re convenient. When it comes to convenience and flexibility, online resources are unmatched. Whether it’s an app we access through a phone in the palm of our hand or a group discussion that brings people together from all over the country (or world!), going digital makes it easier to connect with others. 
• You can stay anonymous. Don’t feel like turning on your Zoom camera? No problem! Would you rather post as “KittyMcWhiskers” than use your real name on an online forum? Be our guest! Online resources allow you to set your own boundaries and explore the possibilities in ways that feel safe.
• They can be personalized. With multiple levels, settings, and customizable options, most forms of online technology allow us to pursue our goals in a more direct way. For example, we can set personal drinking targets on an alcohol reduction app or choose a schedule that works for you when working with an online therapist.
• They make it easier to keep ourselves accountable. When we’re trying to make a big shift in our life — such as leaving alcohol behind — accountability is key. It’s all too easy to cancel that in-person therapist appointment because we got held up at work or to forgo a group meeting on the other side of town when it’s raining and the bus stop is several blocks away. Not so with digital technology! Technology can be with us 24/7. All we need is a charged phone and a solid WiFi connection.

So how do these benefits play out in practice? Let’s take a closer look at some specific ways to treat addiction with the help of online resources.

How to Choose the Right Path for You

With so many ways to approach changing your relationship with alcohol, finding the right one can feel like a big decision. The most important thing to remember is that this is your journey. There’s no one-size-fits-all solution, and what works for someone else might not be the best fit for you. The goal is to find a path that aligns with your personal needs, lifestyle, and what you hope to achieve. To do that, it helps to get clear on a few things first, like where you’re starting from, what options are out there, and the practical details that will make your new habits stick.

Assessing the Severity of Your Drinking

The first step is to get honest with yourself about your current drinking habits. This isn’t about judgment; it’s about understanding what level of support will be most effective for you. For someone whose drinking is less severe, building new coping strategies and joining a support group might be enough. However, for more severe cases of alcohol dependence, a medically supervised detox might be necessary to ensure safety during withdrawal. Taking a close look at how much you drink, how often you have cravings, and how it affects your daily life will give you a clearer picture of what you need. Practicing mindful drinking is a great way to build this self-awareness.

Comparing Treatment Options

Once you have a better sense of your needs, you can explore the different types of support available. The landscape of care has expanded far beyond traditional methods, which means you have more power to find a path that truly clicks. Today, your options include everything from community-based self-help groups and one-on-one therapy to innovative digital apps and structured residential programs. Each approach offers unique benefits, and the best choice really depends on your personal situation and health requirements. Some people thrive with the structure of in-person meetings, while others prefer the flexibility and privacy of an online program. The key is to view these not as competing options, but as a diverse toolkit you can draw from to build a support system that works for you.

In-Person vs. Online Support

Choosing between in-person and online support often comes down to your personality and schedule. In-person options, like therapy or support groups, provide face-to-face connection and a scheduled commitment that can be highly motivating. On the other hand, online resources offer incredible flexibility and privacy. As we’ve mentioned, digital tools allow you to set your own boundaries and explore change in a way that feels safe and comfortable. Apps like Reframe are designed to fit into your life, offering daily readings, community support, and progress tracking right from your phone, whenever you need it.

Medication-Assisted and Residential Programs

For some individuals, particularly those with a more severe alcohol use disorder (AUD), more intensive support is the safest and most effective path. Medication-assisted treatment (MAT) involves using FDA-approved medications, under the guidance of a doctor, to help manage cravings and withdrawal symptoms. Residential programs offer a structured, immersive environment where you can focus entirely on recovery without outside triggers. While these options represent a significant commitment, they provide a high level of medical and therapeutic support. It’s also worth noting that different methods are effective for different goals; for example, some programs focus on complete abstinence, while others are effective for helping people simply reduce their drinking.

Considering Practical Factors Like Cost and Schedule

Ultimately, the best program is the one you can stick with. That’s why practical factors like cost and your schedule are so important. Support options range from free community groups to expensive residential stays. Digital programs and apps often provide a structured and affordable middle ground. It’s helpful to consider what you’re already spending on alcohol—you might be surprised by how much you can save and reinvest in your well-being by cutting back. You can get a clearer idea by using an alcohol spend calculator. Your schedule matters, too. If your days are packed, an app you can access anytime may be more sustainable than a weekly meeting at a fixed time. Your journey is unique, and choosing a path that fits your real life is the key to long-term success.

Finding Your People in Online Support Groups

There’s nothing like a supportive community when it comes to treating addiction — in fact, most of us feel it’s a must. We’re social by nature and need to bounce ideas off each other. We love to feel heard and know that others have our back when things get tough. Plus, seeing others thrive is one of the best ways to keep us motivated — it’s real-life proof that recovery is possible! 

Virtual communities, in turn, deliver on these promises in spades. Here’s why:

• We have access to in-the-moment support. Craving a drink at 2 a.m.? Chances are, someone from an online community is up. Whether we connect through DMs or post our struggles on a forum discussion board, we’re likely to get a response right away. Tip: The Reframe forum is always active, and there are people available to chat at any hour of the day!
• A variety of perspectives sheds light on blind spots. Joining a virtual community means connecting with virtually anyone in the world (pardon the pun). And when it comes to the alcohol journey, the more connections, the better! A large network of like-minded people shows that recovery is possible, gives us a variety of perspectives that can shed light on our blind spots, and increases the chances that we’ll hear stories that resonate with us.
• Updates keep us accountable. Online communities make staying accountable easier than ever. Checking in is simple, and we can have our pick of accountability buddies to make the journey easier.

Whatever your opinions about technology, these benefits make it a great option for addiction recovery. Now let’s get more specific and explore more targeted aspects of digital resources.

Well-Established Support Communities

The great thing about the digital world is that it makes connecting with established, trusted support communities easier than ever. Many long-standing groups now offer online meetings and forums, which means you can find a philosophy that fits your personal beliefs and goals. Whether you’re looking for a spiritual path, a science-based approach, or a space dedicated to a specific identity, there’s likely a group for you. Let’s look at some of the most well-known options available.

Alcoholics Anonymous (AA)

As one of the oldest and most recognized programs, Alcoholics Anonymous (AA) has helped millions of people on their recovery journey. It’s a fellowship program based on the famous 12 Steps, which guide members through a spiritual path toward abstinence. A study from Stanford Medicine even found that "AA was almost always more effective than therapy in helping people stop drinking completely." With meetings available in nearly every city and countless online options, it’s one of the most accessible resources out there.

SMART Recovery

If a secular, science-backed approach sounds more like your style, SMART Recovery is an excellent choice. Instead of a spiritual framework, this program uses cognitive-behavioral tools to empower you to take control of your choices. According to Verywell Mind, "SMART Recovery offers research-based support groups. It focuses on learning how to deal with urges and unhelpful thoughts, and how to find balance in life." It’s all about building motivation, coping with cravings, and creating a more balanced lifestyle on your own terms.

Women for Sobriety (WFS)

Sometimes, a space dedicated to a shared experience can make all the difference. Women for Sobriety (WFS) is a program created by and for women. It acknowledges that the journey can be different for women, often involving unique challenges. Verywell Mind notes that WFS is designed to address how "identity loss, guilt, and sadness can play a role in drinking." The program uses positive affirmations and "acceptance statements" to help members grow emotionally and spiritually, fostering a strong sense of self-worth and empowerment.

Secular Organizations for Sobriety (S.O.S.)

Secular Organizations for Sobriety (S.O.S.) provides another fantastic alternative for those who prefer a non-religious path. The core idea behind S.O.S. is straightforward: you are in charge of your own journey. As Verywell Mind explains, the organization "believes that individuals are in control of their own sobriety." It’s a network of autonomous groups that encourages open discussion, rational thinking, and personal responsibility. This approach is perfect for anyone who wants to find support without any spiritual or religious components.

The Research Behind Peer Support

The warm, fuzzy feeling of connecting with people who just *get it* is powerful, but the benefits of peer support go far beyond that. There’s solid research showing that these communities can make a tangible difference in both your health and your wallet. When you join a group, you’re not just sharing stories; you’re tapping into a proven framework for change that has real-world, positive consequences. Let’s look at what the studies say about the impact of these groups.

Why AA is Considered Highly Effective for Abstinence

When it comes to the goal of complete abstinence, the data points strongly toward the effectiveness of peer support. A comprehensive review of studies led by a Stanford researcher revealed that Alcoholics Anonymous consistently outperforms other methods for those looking to stop drinking entirely. The research concluded that "AA is the most effective way for people to stop drinking alcohol completely." This finding highlights the power of social connection and shared accountability in making lasting change.

How Support Groups Can Lower Healthcare Costs

Changing your relationship with alcohol doesn’t just improve your well-being; it can also have a significant positive impact on your finances. Beyond what you might save on alcohol itself (which you can figure out with an alcohol spend calculator), participating in a support group can lead to lower medical bills. The same Stanford-led research found that AA participation could reduce mental health costs by thousands of dollars per person. This shows that investing time in a community can pay dividends for both your mental and financial health.

Free, Confidential Government Resources

Beyond community-led groups, there are also official resources you can turn to for guidance and support. These services are often government-funded, completely confidential, and designed to help you find the specific care you need. If you’re feeling lost and unsure where to start, reaching out to a national helpline can be a safe and effective first step. They can provide immediate information and connect you with vetted treatment options in your area, all at no cost.

The SAMHSA National Helpline

The Substance Abuse and Mental Health Services Administration (SAMHSA) runs a vital service for anyone needing help. According to SAMHSA, its "National Helpline is a free, confidential, 24/7 treatment referral and information service for individuals and families facing mental and/or substance use disorders." You can call them anytime to speak with a trained specialist who can offer information on local treatment facilities, support groups, and community-based organizations. It’s a completely private and reliable resource for getting professional guidance right when you need it.

How Online Coaching Programs Help You Quit Drinking

One of the best ways to treat addiction is with targeted therapy. These days, therapy has evolved beyond Freud’s famous couch and dream analysis (although if that helps, by all means, go for it!). Instead, science-based approaches such as cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) are leading the way. While the first focuses on changing our subconscious beliefs and cognitive distortions about alcohol to make behavioral changes easier, the second is all about establishing balance and navigating the world with the help of four core modalities — mindfulness, interpersonal effectiveness, distress tolerance, and emotional regulation. Coaches can guide us through this, or we can reference online resources.

Motivational coaching, in turn, is all about inspiring change by fostering a positive mindset and creating momentum and drive. A coach helps us tap into our strengths and actively build positive habits to replace ones that don’t serve us.

The digital world, in turn, has made therapy and coaching more accessible than ever. All we have to do is get online and presto! A therapy session is in progress.

               

Practical Strategies for Everyday Life

Knowing that technology can help is one thing; putting it into practice is another. The real magic happens when you integrate new, healthier patterns into your day-to-day routine. It’s about making small, consistent changes that add up over time. Whether you’re at home on a Tuesday night or out with friends on a Saturday, having a few go-to strategies in your back pocket can make all the difference. These tips are designed to help you build confidence and create a life that feels full and vibrant, without relying on alcohol.

Finding New Hobbies and Non-Alcoholic Drinks

Often, we drink simply because it’s a habit or a way to fill unstructured time. The most effective way to break this cycle is to replace it with something more rewarding. This is your chance to explore new hobbies and rediscover what brings you joy. Think about activities that genuinely excite you, whether it's learning to code online, picking up a musical instrument, or mastering a new recipe. As motivational coaches emphasize, the process is about tapping into your strengths to build positive habits that replace the ones that no longer serve you. It’s not about taking something away, but about adding more fulfillment to your life.

When you’re craving the ritual of a drink, the world of non-alcoholic beverages offers incredible alternatives. From sophisticated botanical spirits to craft NA beers, you can still enjoy a special, flavorful drink without the negative effects of alcohol. Exploring these options can even become a fun new hobby. This practice is a cornerstone of mindful drinking, empowering you to be more intentional about your choices. It’s about consciously choosing what aligns with your health and happiness, one delicious, alcohol-free sip at a time.

Managing Social Situations with Confidence

Social gatherings can feel like a major test when you're changing your drinking habits. The key to feeling comfortable and in control is to have a plan before you arrive. Decide what you’ll drink in advance, like a club soda with lime or a specific NA beer you enjoy. It also helps to have a simple, firm response ready if someone asks why you aren't drinking. A straightforward "I'm focusing on my health right now" is often all you need. You don't owe anyone a lengthy explanation; your well-being is your priority.

Remember, you don’t have to face these situations by yourself. This is where a strong support system becomes invaluable. As many discover in online groups, connecting with others on a similar journey can make all the difference. Checking in with an accountability partner or a community forum before you go out can strengthen your resolve. Being part of a large network of like-minded people provides proof that change is possible and gives you the confidence to navigate any social event with ease and self-assurance.

Recovery Support That Fits in Your Pocket

Apps like Reframe that help us quit or cut back on our drinking may just be the most user-friendly digital resource yet. For a deep dive, check out “12 Best Apps to Help You Quit Drinking” and “Review of Apps Offering Guided Mindfulness Practices to Support Healthier Drinking Habits.” For now, here’s the gist of why they’re becoming the go-to solution:

• Apps are with us wherever we go. These days, wherever we go, chances are our phone is coming with us — and that means our app is too!
• They allow for daily engagement. Treating addiction comes down to what we do today — setting daily goals and sticking to them. While other forms of treatment are either time-bound or happen on a less frequent basis (such as in-person therapy), apps make it possible to take active steps to further our recovery every day.
• They make tracking easier than ever. Anyone who has ever tried to keep track of drinks (or anything else for that matter) by writing things down knows that it can get tricky. Papers get lost, ink gets smudged, and sometimes we can’t even read our own handwriting. And, of course, as the night progresses, it’s all too easy to forget to write down that third margarita. Not so when an app reminds us by sending a text or notification at the right moment!
• They connect us to supportive communities. The best addiction apps also tend to have a vibrant community within them. You get access to many other people just like you who can swap tips and share mutual support.

We have the gist of how alcohol reduction apps work, so now let’s take a deeper dive into Reframe itself and what set it apart.

Meet Reframe: An App to Change How You Drink

Out of all the addiction technology out there, Reframe is one of the best addiction recovery apps. Rather than simply documenting our drinking patterns (although it does a top-notch job of that too), it actually helps us change the way we see alcohol. The result? Change feels natural, rewarding, and sustainable.

Does Reframe Really Work? Here's What Makes It Different

Here are some of the features that make Reframe one of the best addiction apps yet.

• It’s rooted in neuroscience. Based on the latest neuroscience research, Reframe is all about tapping into the power of neuroplasticity (the brain’s ability to rewire itself) to make change organic, natural, and sustainable. Relying on the principles of cognitive behavioral therapy (CBT) — a science-backed way of treating addiction — Reframe literally reframes our thinking, making it so much easier to change our mindset and alcohol-related habits.
• It’s customized to our needs. Whether you want to quit or cut back, Reframe has you covered. And if the benefits of cutting back inspire you to change your goals and quit drinking completely, you can always switch tracks!
• It gets us to engage on a daily basis. Every day, you get a science-backed reading to deepen your understanding of alcohol and the inner workings of the brain. Plus, you’ll receive some motivation for the day, as well as a chance to log your drinks and complete a journal entry. Reflecting on your experience on a daily basis is a science-backed way to boost your chances of success!
• It makes tracking easy and meaningful. In addition to tracking your drinks daily through the app or via SMS, you’ll get personalized feedback and reminders about your goals. Have an event coming up and need some extra support? Just log it in the drink target calendar and we’ll check in with you! Need to change your target? No problem! Plus, in addition to tracking drinks, Reframe gives you a chance to track your mood and stress levels — it’s all part of the journey, and having a full picture of your patterns will help you understand your triggers better.
• It contains a treasure trove of tools and resources. From inspiring podcasts to mocktail recipes, urge-surfing tools to playlists of songs for every mood, Reframe has everything you might need on your journey. Our monthly challenges allow you to take your recovery to a deeper level by exploring subjects such as habits or self-care while connecting with other Reframers.
• It has a thriving community behind it. Reframe’s 24/7 Forum allows millions of like-minded people to swap tips, share stories, and offer each other support. You’re never alone! 
• It provides access to trained professionals. Licensed coaches are just a Zoom call away if you need some extra help. You’re in great hands!

All in all, in the world of addiction technology, Reframe stands out above the rest. It’s all about creating lasting shifts that change your relationship with alcohol for good.

Cultivating the Mindset for Lasting Change: The 3 P's of Recovery

Having a powerful tool like an app in your pocket is a fantastic way to get support, but the most profound changes start from within. Technology can provide the map, but you are still the one driving the car. Building a strong internal foundation is what makes new, healthier habits stick for the long haul. This is where your mindset comes in. It’s the control center for your thoughts, feelings, and actions, and nurturing it is just as important as tracking your drinks or joining a support group. Think of it as your mental toolkit, working hand-in-hand with your digital one.

A helpful way to frame this internal work is through the “3 P’s” of recovery: Patience, Persistence, and Perseverance. These three principles aren’t just nice ideas; they are active skills you can cultivate to build resilience and stay focused on your goals. They act as your internal compass, guiding you through the challenges and celebrating the victories along the way. By understanding and practicing these concepts, you can develop the mental fortitude needed to create a new relationship with alcohol—one that is built on self-awareness and empowerment, not just willpower.

Patience: Embracing the Ups and Downs

Changing your relationship with alcohol is a journey, not a race. There will be amazing days when you feel on top of the world, and there will be tough days when you feel like you’ve taken a step back. That’s completely normal. Patience is the practice of giving yourself grace through it all. It means accepting that progress isn’t a straight line and that a slip-up doesn’t erase all the hard work you’ve put in. Being patient is an act of self-compassion, allowing you to forgive yourself and learn from every experience without judgment. By practicing mindful drinking and self-kindness, you create a supportive inner environment where lasting change can actually take root.

Persistence: Driving Forward When It's Hard

If patience is the grace you give yourself, persistence is the engine that keeps you moving forward. It’s the drive to show up for yourself even when you don’t feel like it. Persistence is what gets you to open your app, complete your daily reading, or reach out to a friend on a difficult day. It’s about staying focused on your immediate goals and taking the next right step, no matter how small. A great way to fuel your persistence is to look back at how far you’ve come. When you track your progress—whether it’s days without alcohol, money saved, or moods logged—you create tangible proof of your efforts, which can be incredibly motivating during challenging moments.

Perseverance: Staying Committed to Your Health

Perseverance is the deep, unwavering commitment to your long-term vision for a healthier life. While persistence is about the daily actions, perseverance is the powerful “why” that fuels them. It’s the mindset that keeps you dedicated to your well-being, no matter what obstacles arise. This journey will have its highs and lows, and perseverance is what helps you weather the storms without losing sight of your destination. It’s about remembering the reasons you started—to have more energy, be more present for your family, or simply feel better in your own skin. This core belief in your goal is what transforms a series of daily efforts into a sustainable, rewarding lifestyle.

Finding Freedom With the Right Tools

The world of technology has the power to make treating addiction more accessible than ever. With access to resources, tools, and like-minded folks around the world, we have the ability to personalize our experience and make the new habits we’re creating fit seamlessly into our lives. Let’s use technology for good!

Frequently Asked Questions

Do I need to want to quit drinking completely to use an app like Reframe? Not at all. The goal is to build a healthier relationship with alcohol that works for you. For some people, that means quitting entirely, but for many others, it means cutting back and being more mindful about their consumption. Apps like Reframe are designed to meet you where you are, letting you set your own personal targets. You can always adjust your goals as you learn more about what feels right for your life.

How is using an app different from joining a support group like AA? Both are fantastic resources, and many people find success using them together. The main difference is that an app offers support that fits directly into your daily life, right in your pocket. It provides daily engagement through readings and tracking, which helps build consistency. While support groups offer powerful community connection at scheduled times, an app gives you immediate access to tools, resources, and an online community whenever a craving strikes or you just need a little encouragement.

The post mentions talking to a doctor first. Is it really that important if I'm just trying to cut back a little? Yes, it's a step I can't recommend enough. Changing your alcohol intake is a health decision, and your body can react in unexpected ways, even if you're only making small adjustments. A doctor can give you a clear picture of what to expect based on your personal health history and help you make a plan that is both safe and effective. Think of it as bringing a trusted expert onto your team from the very beginning.

What happens if I have a bad day and don't stick to my goals? Does that mean I've failed? Absolutely not. This journey isn't about perfection; it's about progress. Having an off day is a normal and expected part of changing any long-standing habit. The key is to treat it as a learning experience, not a failure. Be patient with yourself, reflect on what might have triggered the slip, and then get back to your plan the next day. Lasting change is built on persistence, not an unbroken streak.

You mentioned Reframe is based on neuroscience. What does that actually mean for changing my habits? It means the program is designed to work with your brain's natural ability to change, a concept called neuroplasticity. Instead of just relying on willpower, it helps you understand and reshape the subconscious thoughts and beliefs you hold about alcohol. By changing your perspective on a deeper level, your desire to drink often lessens naturally, making it much easier to build new, healthier habits that feel sustainable.

Key Takeaways

• Start with a professional conversation: Before you download an app or join a group, talk to a doctor. This is the safest way to begin, ensuring your plan is tailored to your health needs and creating a solid foundation for adding other support tools.
• Find what fits your life: There's no single right way to change your relationship with alcohol. Experiment with different resources—like online communities, therapy, or a neuroscience-based app—to build a personalized support system that aligns with your goals and schedule.
• Pair practical tools with a patient mindset: Use technology for daily accountability and in-the-moment support, but remember that real change takes time. Cultivating patience, persistence, and perseverance is just as important as the tools you use, helping you stay committed for the long haul.

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We ask our Roomba to sweep under the couch and our phones for real-time traffic updates. Technology has completely transformed our daily lives. So, it only makes sense that it can also help us change our relationship with alcohol for the better. You might have heard about apps designed for this, but find yourself asking, is Reframe a good app? Or more importantly, does Reframe really work? This guide explores how you can use these powerful resources, including innovative online coaching programs to quit drinking, to make lasting changes that feel natural, not forced.

And while technology can be both friend and foe in our efforts to drink less or recover from alcohol use disorder (AUD), using it intentionally can make a huge impact on our alcohol journey. From online support communities to alcohol reduction apps, technology offers unique ways to treat addiction from the comfort of your own home. Let’s dive in and find out how to use it for good!

Before You Start: A Crucial Safety Note

Before you download an app or even set a start date, there’s one step that is absolutely essential: talking to a healthcare professional. I know it can feel like a hurdle, but making this your first move is the kindest and safest thing you can do for yourself. Deciding to change your relationship with alcohol is a significant health decision, and just like any other major health choice, it requires professional guidance. A doctor can help you create a plan that is tailored specifically to you, your history, and your goals. They are your best resource for ensuring this process is not only effective but, most importantly, safe. This conversation is a foundational part of setting yourself up for long-term success and well-being.

Why You Should Talk to a Doctor First

Your doctor isn't there to judge you; they are a partner in your health. When you decide to reduce or quit drinking, your body can go through some major adjustments. A healthcare provider can assess your personal risk factors and help you understand what to expect. As one resource points out, it's crucial to discuss your decision with a healthcare provider, as this change can significantly affect your health. They can offer medical advice, connect you with resources, and monitor your progress. Think of it as building your support team from day one. This professional guidance ensures you have a solid, safe plan in place before you begin, which can make all the difference in your journey.

Understanding Alcohol Withdrawal

If you’ve been drinking regularly, your body has adapted to the presence of alcohol. Suddenly stopping can trigger withdrawal, and the symptoms can range from mild to severe. For some, it might mean trouble sleeping or feeling anxious. For others, withdrawal can involve serious physical and mental symptoms that require immediate medical attention. This is why going it alone can be risky. Professional support systems are incredibly effective for a reason. In fact, a Stanford Medicine study highlighted the effectiveness of structured support programs. A doctor can help you determine the safest way to cut back and manage any potential withdrawal symptoms, ensuring you’re not putting your health in jeopardy.

Can Your Phone Help You Quit Drinking?

We live in a world of notifications, posts, and constant media updates — but what does that mean for the alcohol journey? The truth is, there are many sides to technology: while some can be assets in treating addiction, others can get us further into the alcohol trap. For a deep dive, check out “The Role of Social Media in Shaping Drinking Behaviors and How to Use It Positively.” For now, here’s the gist.

• There’s a lot of booze-positive content out there. Alcohol is still accepted — and even glorified — in our culture, and the digital world reflects that. From “Drinkstagram” and “mommy wine culture” to online ads featuring blissful people lounging on yachts with their favorite elixir, the idea that alcohol is the key to socializing, relaxing, or landing an attractive date is still out there big time. Of course, it’s a clever illusion — the posts are a highlight reel, and the glamorized ads are a clever ploy to sell more booze.
• At the same time, there are many online resources for support. With the sober curious movement in full swing, many have taken the conversation online to talk about alcohol’s true effects on the brain and body. Support groups, online therapy sessions, and digital apps provide new avenues for those trying to shift their drinking patterns.

Ready to explore the advantages of technology in more detail? Let’s go!

Your Digital Toolkit for Recovery

The thing about digital resources is that when they work, they work really well. Here’s why:

• They’re convenient. When it comes to convenience and flexibility, online resources are unmatched. Whether it’s an app we access through a phone in the palm of our hand or a group discussion that brings people together from all over the country (or world!), going digital makes it easier to connect with others. 
• You can stay anonymous. Don’t feel like turning on your Zoom camera? No problem! Would you rather post as “KittyMcWhiskers” than use your real name on an online forum? Be our guest! Online resources allow you to set your own boundaries and explore the possibilities in ways that feel safe.
• They can be personalized. With multiple levels, settings, and customizable options, most forms of online technology allow us to pursue our goals in a more direct way. For example, we can set personal drinking targets on an alcohol reduction app or choose a schedule that works for you when working with an online therapist.
• They make it easier to keep ourselves accountable. When we’re trying to make a big shift in our life — such as leaving alcohol behind — accountability is key. It’s all too easy to cancel that in-person therapist appointment because we got held up at work or to forgo a group meeting on the other side of town when it’s raining and the bus stop is several blocks away. Not so with digital technology! Technology can be with us 24/7. All we need is a charged phone and a solid WiFi connection.

So how do these benefits play out in practice? Let’s take a closer look at some specific ways to treat addiction with the help of online resources.

How to Choose the Right Path for You

With so many ways to approach changing your relationship with alcohol, finding the right one can feel like a big decision. The most important thing to remember is that this is your journey. There’s no one-size-fits-all solution, and what works for someone else might not be the best fit for you. The goal is to find a path that aligns with your personal needs, lifestyle, and what you hope to achieve. To do that, it helps to get clear on a few things first, like where you’re starting from, what options are out there, and the practical details that will make your new habits stick.

Assessing the Severity of Your Drinking

The first step is to get honest with yourself about your current drinking habits. This isn’t about judgment; it’s about understanding what level of support will be most effective for you. For someone whose drinking is less severe, building new coping strategies and joining a support group might be enough. However, for more severe cases of alcohol dependence, a medically supervised detox might be necessary to ensure safety during withdrawal. Taking a close look at how much you drink, how often you have cravings, and how it affects your daily life will give you a clearer picture of what you need. Practicing mindful drinking is a great way to build this self-awareness.

Comparing Treatment Options

Once you have a better sense of your needs, you can explore the different types of support available. The landscape of care has expanded far beyond traditional methods, which means you have more power to find a path that truly clicks. Today, your options include everything from community-based self-help groups and one-on-one therapy to innovative digital apps and structured residential programs. Each approach offers unique benefits, and the best choice really depends on your personal situation and health requirements. Some people thrive with the structure of in-person meetings, while others prefer the flexibility and privacy of an online program. The key is to view these not as competing options, but as a diverse toolkit you can draw from to build a support system that works for you.

In-Person vs. Online Support

Choosing between in-person and online support often comes down to your personality and schedule. In-person options, like therapy or support groups, provide face-to-face connection and a scheduled commitment that can be highly motivating. On the other hand, online resources offer incredible flexibility and privacy. As we’ve mentioned, digital tools allow you to set your own boundaries and explore change in a way that feels safe and comfortable. Apps like Reframe are designed to fit into your life, offering daily readings, community support, and progress tracking right from your phone, whenever you need it.

Medication-Assisted and Residential Programs

For some individuals, particularly those with a more severe alcohol use disorder (AUD), more intensive support is the safest and most effective path. Medication-assisted treatment (MAT) involves using FDA-approved medications, under the guidance of a doctor, to help manage cravings and withdrawal symptoms. Residential programs offer a structured, immersive environment where you can focus entirely on recovery without outside triggers. While these options represent a significant commitment, they provide a high level of medical and therapeutic support. It’s also worth noting that different methods are effective for different goals; for example, some programs focus on complete abstinence, while others are effective for helping people simply reduce their drinking.

Considering Practical Factors Like Cost and Schedule

Ultimately, the best program is the one you can stick with. That’s why practical factors like cost and your schedule are so important. Support options range from free community groups to expensive residential stays. Digital programs and apps often provide a structured and affordable middle ground. It’s helpful to consider what you’re already spending on alcohol—you might be surprised by how much you can save and reinvest in your well-being by cutting back. You can get a clearer idea by using an alcohol spend calculator. Your schedule matters, too. If your days are packed, an app you can access anytime may be more sustainable than a weekly meeting at a fixed time. Your journey is unique, and choosing a path that fits your real life is the key to long-term success.

Finding Your People in Online Support Groups

There’s nothing like a supportive community when it comes to treating addiction — in fact, most of us feel it’s a must. We’re social by nature and need to bounce ideas off each other. We love to feel heard and know that others have our back when things get tough. Plus, seeing others thrive is one of the best ways to keep us motivated — it’s real-life proof that recovery is possible! 

Virtual communities, in turn, deliver on these promises in spades. Here’s why:

• We have access to in-the-moment support. Craving a drink at 2 a.m.? Chances are, someone from an online community is up. Whether we connect through DMs or post our struggles on a forum discussion board, we’re likely to get a response right away. Tip: The Reframe forum is always active, and there are people available to chat at any hour of the day!
• A variety of perspectives sheds light on blind spots. Joining a virtual community means connecting with virtually anyone in the world (pardon the pun). And when it comes to the alcohol journey, the more connections, the better! A large network of like-minded people shows that recovery is possible, gives us a variety of perspectives that can shed light on our blind spots, and increases the chances that we’ll hear stories that resonate with us.
• Updates keep us accountable. Online communities make staying accountable easier than ever. Checking in is simple, and we can have our pick of accountability buddies to make the journey easier.

Whatever your opinions about technology, these benefits make it a great option for addiction recovery. Now let’s get more specific and explore more targeted aspects of digital resources.

Well-Established Support Communities

The great thing about the digital world is that it makes connecting with established, trusted support communities easier than ever. Many long-standing groups now offer online meetings and forums, which means you can find a philosophy that fits your personal beliefs and goals. Whether you’re looking for a spiritual path, a science-based approach, or a space dedicated to a specific identity, there’s likely a group for you. Let’s look at some of the most well-known options available.

Alcoholics Anonymous (AA)

As one of the oldest and most recognized programs, Alcoholics Anonymous (AA) has helped millions of people on their recovery journey. It’s a fellowship program based on the famous 12 Steps, which guide members through a spiritual path toward abstinence. A study from Stanford Medicine even found that "AA was almost always more effective than therapy in helping people stop drinking completely." With meetings available in nearly every city and countless online options, it’s one of the most accessible resources out there.

SMART Recovery

If a secular, science-backed approach sounds more like your style, SMART Recovery is an excellent choice. Instead of a spiritual framework, this program uses cognitive-behavioral tools to empower you to take control of your choices. According to Verywell Mind, "SMART Recovery offers research-based support groups. It focuses on learning how to deal with urges and unhelpful thoughts, and how to find balance in life." It’s all about building motivation, coping with cravings, and creating a more balanced lifestyle on your own terms.

Women for Sobriety (WFS)

Sometimes, a space dedicated to a shared experience can make all the difference. Women for Sobriety (WFS) is a program created by and for women. It acknowledges that the journey can be different for women, often involving unique challenges. Verywell Mind notes that WFS is designed to address how "identity loss, guilt, and sadness can play a role in drinking." The program uses positive affirmations and "acceptance statements" to help members grow emotionally and spiritually, fostering a strong sense of self-worth and empowerment.

Secular Organizations for Sobriety (S.O.S.)

Secular Organizations for Sobriety (S.O.S.) provides another fantastic alternative for those who prefer a non-religious path. The core idea behind S.O.S. is straightforward: you are in charge of your own journey. As Verywell Mind explains, the organization "believes that individuals are in control of their own sobriety." It’s a network of autonomous groups that encourages open discussion, rational thinking, and personal responsibility. This approach is perfect for anyone who wants to find support without any spiritual or religious components.

The Research Behind Peer Support

The warm, fuzzy feeling of connecting with people who just *get it* is powerful, but the benefits of peer support go far beyond that. There’s solid research showing that these communities can make a tangible difference in both your health and your wallet. When you join a group, you’re not just sharing stories; you’re tapping into a proven framework for change that has real-world, positive consequences. Let’s look at what the studies say about the impact of these groups.

Why AA is Considered Highly Effective for Abstinence

When it comes to the goal of complete abstinence, the data points strongly toward the effectiveness of peer support. A comprehensive review of studies led by a Stanford researcher revealed that Alcoholics Anonymous consistently outperforms other methods for those looking to stop drinking entirely. The research concluded that "AA is the most effective way for people to stop drinking alcohol completely." This finding highlights the power of social connection and shared accountability in making lasting change.

How Support Groups Can Lower Healthcare Costs

Changing your relationship with alcohol doesn’t just improve your well-being; it can also have a significant positive impact on your finances. Beyond what you might save on alcohol itself (which you can figure out with an alcohol spend calculator), participating in a support group can lead to lower medical bills. The same Stanford-led research found that AA participation could reduce mental health costs by thousands of dollars per person. This shows that investing time in a community can pay dividends for both your mental and financial health.

Free, Confidential Government Resources

Beyond community-led groups, there are also official resources you can turn to for guidance and support. These services are often government-funded, completely confidential, and designed to help you find the specific care you need. If you’re feeling lost and unsure where to start, reaching out to a national helpline can be a safe and effective first step. They can provide immediate information and connect you with vetted treatment options in your area, all at no cost.

The SAMHSA National Helpline

The Substance Abuse and Mental Health Services Administration (SAMHSA) runs a vital service for anyone needing help. According to SAMHSA, its "National Helpline is a free, confidential, 24/7 treatment referral and information service for individuals and families facing mental and/or substance use disorders." You can call them anytime to speak with a trained specialist who can offer information on local treatment facilities, support groups, and community-based organizations. It’s a completely private and reliable resource for getting professional guidance right when you need it.

How Online Coaching Programs Help You Quit Drinking

One of the best ways to treat addiction is with targeted therapy. These days, therapy has evolved beyond Freud’s famous couch and dream analysis (although if that helps, by all means, go for it!). Instead, science-based approaches such as cognitive behavioral therapy (CBT) and dialectical behavior therapy (DBT) are leading the way. While the first focuses on changing our subconscious beliefs and cognitive distortions about alcohol to make behavioral changes easier, the second is all about establishing balance and navigating the world with the help of four core modalities — mindfulness, interpersonal effectiveness, distress tolerance, and emotional regulation. Coaches can guide us through this, or we can reference online resources.

Motivational coaching, in turn, is all about inspiring change by fostering a positive mindset and creating momentum and drive. A coach helps us tap into our strengths and actively build positive habits to replace ones that don’t serve us.

The digital world, in turn, has made therapy and coaching more accessible than ever. All we have to do is get online and presto! A therapy session is in progress.

               

Practical Strategies for Everyday Life

Knowing that technology can help is one thing; putting it into practice is another. The real magic happens when you integrate new, healthier patterns into your day-to-day routine. It’s about making small, consistent changes that add up over time. Whether you’re at home on a Tuesday night or out with friends on a Saturday, having a few go-to strategies in your back pocket can make all the difference. These tips are designed to help you build confidence and create a life that feels full and vibrant, without relying on alcohol.

Finding New Hobbies and Non-Alcoholic Drinks

Often, we drink simply because it’s a habit or a way to fill unstructured time. The most effective way to break this cycle is to replace it with something more rewarding. This is your chance to explore new hobbies and rediscover what brings you joy. Think about activities that genuinely excite you, whether it's learning to code online, picking up a musical instrument, or mastering a new recipe. As motivational coaches emphasize, the process is about tapping into your strengths to build positive habits that replace the ones that no longer serve you. It’s not about taking something away, but about adding more fulfillment to your life.

When you’re craving the ritual of a drink, the world of non-alcoholic beverages offers incredible alternatives. From sophisticated botanical spirits to craft NA beers, you can still enjoy a special, flavorful drink without the negative effects of alcohol. Exploring these options can even become a fun new hobby. This practice is a cornerstone of mindful drinking, empowering you to be more intentional about your choices. It’s about consciously choosing what aligns with your health and happiness, one delicious, alcohol-free sip at a time.

Managing Social Situations with Confidence

Social gatherings can feel like a major test when you're changing your drinking habits. The key to feeling comfortable and in control is to have a plan before you arrive. Decide what you’ll drink in advance, like a club soda with lime or a specific NA beer you enjoy. It also helps to have a simple, firm response ready if someone asks why you aren't drinking. A straightforward "I'm focusing on my health right now" is often all you need. You don't owe anyone a lengthy explanation; your well-being is your priority.

Remember, you don’t have to face these situations by yourself. This is where a strong support system becomes invaluable. As many discover in online groups, connecting with others on a similar journey can make all the difference. Checking in with an accountability partner or a community forum before you go out can strengthen your resolve. Being part of a large network of like-minded people provides proof that change is possible and gives you the confidence to navigate any social event with ease and self-assurance.

Recovery Support That Fits in Your Pocket

Apps like Reframe that help us quit or cut back on our drinking may just be the most user-friendly digital resource yet. For a deep dive, check out “12 Best Apps to Help You Quit Drinking” and “Review of Apps Offering Guided Mindfulness Practices to Support Healthier Drinking Habits.” For now, here’s the gist of why they’re becoming the go-to solution:

• Apps are with us wherever we go. These days, wherever we go, chances are our phone is coming with us — and that means our app is too!
• They allow for daily engagement. Treating addiction comes down to what we do today — setting daily goals and sticking to them. While other forms of treatment are either time-bound or happen on a less frequent basis (such as in-person therapy), apps make it possible to take active steps to further our recovery every day.
• They make tracking easier than ever. Anyone who has ever tried to keep track of drinks (or anything else for that matter) by writing things down knows that it can get tricky. Papers get lost, ink gets smudged, and sometimes we can’t even read our own handwriting. And, of course, as the night progresses, it’s all too easy to forget to write down that third margarita. Not so when an app reminds us by sending a text or notification at the right moment!
• They connect us to supportive communities. The best addiction apps also tend to have a vibrant community within them. You get access to many other people just like you who can swap tips and share mutual support.

We have the gist of how alcohol reduction apps work, so now let’s take a deeper dive into Reframe itself and what set it apart.

Meet Reframe: An App to Change How You Drink

Out of all the addiction technology out there, Reframe is one of the best addiction recovery apps. Rather than simply documenting our drinking patterns (although it does a top-notch job of that too), it actually helps us change the way we see alcohol. The result? Change feels natural, rewarding, and sustainable.

Does Reframe Really Work? Here's What Makes It Different

Here are some of the features that make Reframe one of the best addiction apps yet.

• It’s rooted in neuroscience. Based on the latest neuroscience research, Reframe is all about tapping into the power of neuroplasticity (the brain’s ability to rewire itself) to make change organic, natural, and sustainable. Relying on the principles of cognitive behavioral therapy (CBT) — a science-backed way of treating addiction — Reframe literally reframes our thinking, making it so much easier to change our mindset and alcohol-related habits.
• It’s customized to our needs. Whether you want to quit or cut back, Reframe has you covered. And if the benefits of cutting back inspire you to change your goals and quit drinking completely, you can always switch tracks!
• It gets us to engage on a daily basis. Every day, you get a science-backed reading to deepen your understanding of alcohol and the inner workings of the brain. Plus, you’ll receive some motivation for the day, as well as a chance to log your drinks and complete a journal entry. Reflecting on your experience on a daily basis is a science-backed way to boost your chances of success!
• It makes tracking easy and meaningful. In addition to tracking your drinks daily through the app or via SMS, you’ll get personalized feedback and reminders about your goals. Have an event coming up and need some extra support? Just log it in the drink target calendar and we’ll check in with you! Need to change your target? No problem! Plus, in addition to tracking drinks, Reframe gives you a chance to track your mood and stress levels — it’s all part of the journey, and having a full picture of your patterns will help you understand your triggers better.
• It contains a treasure trove of tools and resources. From inspiring podcasts to mocktail recipes, urge-surfing tools to playlists of songs for every mood, Reframe has everything you might need on your journey. Our monthly challenges allow you to take your recovery to a deeper level by exploring subjects such as habits or self-care while connecting with other Reframers.
• It has a thriving community behind it. Reframe’s 24/7 Forum allows millions of like-minded people to swap tips, share stories, and offer each other support. You’re never alone! 
• It provides access to trained professionals. Licensed coaches are just a Zoom call away if you need some extra help. You’re in great hands!

All in all, in the world of addiction technology, Reframe stands out above the rest. It’s all about creating lasting shifts that change your relationship with alcohol for good.

Cultivating the Mindset for Lasting Change: The 3 P's of Recovery

Having a powerful tool like an app in your pocket is a fantastic way to get support, but the most profound changes start from within. Technology can provide the map, but you are still the one driving the car. Building a strong internal foundation is what makes new, healthier habits stick for the long haul. This is where your mindset comes in. It’s the control center for your thoughts, feelings, and actions, and nurturing it is just as important as tracking your drinks or joining a support group. Think of it as your mental toolkit, working hand-in-hand with your digital one.

A helpful way to frame this internal work is through the “3 P’s” of recovery: Patience, Persistence, and Perseverance. These three principles aren’t just nice ideas; they are active skills you can cultivate to build resilience and stay focused on your goals. They act as your internal compass, guiding you through the challenges and celebrating the victories along the way. By understanding and practicing these concepts, you can develop the mental fortitude needed to create a new relationship with alcohol—one that is built on self-awareness and empowerment, not just willpower.

Patience: Embracing the Ups and Downs

Changing your relationship with alcohol is a journey, not a race. There will be amazing days when you feel on top of the world, and there will be tough days when you feel like you’ve taken a step back. That’s completely normal. Patience is the practice of giving yourself grace through it all. It means accepting that progress isn’t a straight line and that a slip-up doesn’t erase all the hard work you’ve put in. Being patient is an act of self-compassion, allowing you to forgive yourself and learn from every experience without judgment. By practicing mindful drinking and self-kindness, you create a supportive inner environment where lasting change can actually take root.

Persistence: Driving Forward When It's Hard

If patience is the grace you give yourself, persistence is the engine that keeps you moving forward. It’s the drive to show up for yourself even when you don’t feel like it. Persistence is what gets you to open your app, complete your daily reading, or reach out to a friend on a difficult day. It’s about staying focused on your immediate goals and taking the next right step, no matter how small. A great way to fuel your persistence is to look back at how far you’ve come. When you track your progress—whether it’s days without alcohol, money saved, or moods logged—you create tangible proof of your efforts, which can be incredibly motivating during challenging moments.

Perseverance: Staying Committed to Your Health

Perseverance is the deep, unwavering commitment to your long-term vision for a healthier life. While persistence is about the daily actions, perseverance is the powerful “why” that fuels them. It’s the mindset that keeps you dedicated to your well-being, no matter what obstacles arise. This journey will have its highs and lows, and perseverance is what helps you weather the storms without losing sight of your destination. It’s about remembering the reasons you started—to have more energy, be more present for your family, or simply feel better in your own skin. This core belief in your goal is what transforms a series of daily efforts into a sustainable, rewarding lifestyle.

Finding Freedom With the Right Tools

The world of technology has the power to make treating addiction more accessible than ever. With access to resources, tools, and like-minded folks around the world, we have the ability to personalize our experience and make the new habits we’re creating fit seamlessly into our lives. Let’s use technology for good!

Frequently Asked Questions

Do I need to want to quit drinking completely to use an app like Reframe? Not at all. The goal is to build a healthier relationship with alcohol that works for you. For some people, that means quitting entirely, but for many others, it means cutting back and being more mindful about their consumption. Apps like Reframe are designed to meet you where you are, letting you set your own personal targets. You can always adjust your goals as you learn more about what feels right for your life.

How is using an app different from joining a support group like AA? Both are fantastic resources, and many people find success using them together. The main difference is that an app offers support that fits directly into your daily life, right in your pocket. It provides daily engagement through readings and tracking, which helps build consistency. While support groups offer powerful community connection at scheduled times, an app gives you immediate access to tools, resources, and an online community whenever a craving strikes or you just need a little encouragement.

The post mentions talking to a doctor first. Is it really that important if I'm just trying to cut back a little? Yes, it's a step I can't recommend enough. Changing your alcohol intake is a health decision, and your body can react in unexpected ways, even if you're only making small adjustments. A doctor can give you a clear picture of what to expect based on your personal health history and help you make a plan that is both safe and effective. Think of it as bringing a trusted expert onto your team from the very beginning.

What happens if I have a bad day and don't stick to my goals? Does that mean I've failed? Absolutely not. This journey isn't about perfection; it's about progress. Having an off day is a normal and expected part of changing any long-standing habit. The key is to treat it as a learning experience, not a failure. Be patient with yourself, reflect on what might have triggered the slip, and then get back to your plan the next day. Lasting change is built on persistence, not an unbroken streak.

You mentioned Reframe is based on neuroscience. What does that actually mean for changing my habits? It means the program is designed to work with your brain's natural ability to change, a concept called neuroplasticity. Instead of just relying on willpower, it helps you understand and reshape the subconscious thoughts and beliefs you hold about alcohol. By changing your perspective on a deeper level, your desire to drink often lessens naturally, making it much easier to build new, healthier habits that feel sustainable.

Key Takeaways

• Start with a professional conversation: Before you download an app or join a group, talk to a doctor. This is the safest way to begin, ensuring your plan is tailored to your health needs and creating a solid foundation for adding other support tools.
• Find what fits your life: There's no single right way to change your relationship with alcohol. Experiment with different resources—like online communities, therapy, or a neuroscience-based app—to build a personalized support system that aligns with your goals and schedule.
• Pair practical tools with a patient mindset: Use technology for daily accountability and in-the-moment support, but remember that real change takes time. Cultivating patience, persistence, and perseverance is just as important as the tools you use, helping you stay committed for the long haul.

Related Articles

• 6 Best Online Courses for Alcohol Addiction
• Top Alcohol Recovery Support Apps: 2024 Guide
• 5 Best Alcohol Reduction Apps to Try This Year
• Online Alcohol Addiction Support: Your 2024 Guide
• Support Groups for Alcohol Reduction: A Path to Recovery

Make Positive Life Changes With Reframe!

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

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

You’ll meet hundreds 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!

You kept telling yourself you wanted to cut back on drinking, but “one day” never seemed to arrive. It wasn’t until you got specific—writing down goals and tracking your progress—that “one day” finally became day one. Making your intentions tangible is a game-changer. A vision board for recovery takes this a step further by making your goals visual. It’s a powerful, daily reminder of the life you’re building. This isn't just about pretty pictures; it's about creating a concrete roadmap for your journey. We'll explore some practical recovery vision board ideas to help you build yours.

Making a recovery vision board or bulletin board is just like that — setting a goal and having something to keep us accountable. And the best part? It’s a fun way to do it. Let’s learn how we can use this creative outlet as a tool to boost our success during recovery.

How Can a Vision Board Help Your Recovery?

A vision board is like a visual representation of our goals and aspirations. It’s an intentional hodgepodge of images, words, and other items that are meant to inspire and motivate us. Vision boards can be used for anything, not just recovery, and there’s no one way to make them. They can be done digitally, or you can use physical images, your own drawings, or even words. Vision boards are meant to be just as unique as we are, so let’s dive into how we can make one of our own.

               

A Tool for Managing Cravings and Stress

When a craving hits, it can feel all-consuming. Your brain fixates on the idea of a drink, and it’s tough to think about anything else. A vision board acts as a powerful pattern interrupt in these moments. Instead of letting the craving take over, you can turn to your board and immerse yourself in the future you’re building. Visualizing those calm moments, future achievements, or happy memories you want to create gives you a crucial moment to pause and choose a different path. It’s a tangible reminder of your “why,” helping to manage the stress and anxiety that often trigger the urge to drink in the first place. This simple act of refocusing can be the difference between giving in and staying true to your goals.

The Science Behind Vision Boards and Recovery

It might seem like just a fun, creative project, but there’s real science explaining why vision boards are so effective. They work by tapping into powerful functions of your brain to help reinforce new habits and mindsets. When you consistently focus on images and words that represent your goals, you’re not just daydreaming; you’re actively engaging your brain’s ability to change and adapt. This process involves two key concepts: neuroplasticity and the Reticular Activating System (RAS). Understanding how these work can show you that your vision board isn’t just a collection of pictures—it’s a tool you’re using to actively reshape your thought patterns and guide your brain toward the positive outcomes you want to achieve in your recovery.

Neuroplasticity: Rewiring Your Brain

Your brain has an incredible ability to reorganize itself by forming new neural connections, a process called neuroplasticity. Think of it like creating a new trail in a forest; the more you walk it, the more defined it becomes. When you regularly look at your vision board and picture yourself living a healthier, happier life without alcohol, you are essentially carving out a new neural pathway. According to addiction recovery specialists, this visualization helps your brain build new, healthier habits. You’re training your brain to associate positive feelings with your goals rather than with drinking. Over time, this consistent mental practice makes it easier and more automatic to make choices that align with your vision for a sober life.

How Reframe Uses Neuroscience

This concept of neuroplasticity is the foundation of the Reframe app. We didn’t just create another drink-tracking tool; we built a program based on the science of how habits are formed and changed. Our daily readings, skill-building exercises, and evidence-based programs are all designed to help you create those new neural pathways. Just like a vision board gives you a visual focus, Reframe provides a structured, daily practice to help you rewire your brain. By combining neuroscience with a supportive community, we offer a comprehensive toolkit that empowers you to make lasting changes to your relationship with alcohol, one new thought pattern at a time.

The Reticular Activating System (RAS)

Have you ever decided you want a specific type of car and then suddenly started seeing it everywhere? That’s your Reticular Activating System (RAS) at work. The RAS is a network of neurons in your brainstem that acts as a filter for information, deciding what gets your attention and what doesn’t. When you create a vision board, you’re essentially programming your RAS to pay attention to things that will help you achieve your goals. By keeping your aspirations top of mind, your brain starts to notice opportunities, resources, and solutions that support your recovery. It’s not magic; you’re just directing your brain’s natural focus system toward what truly matters to you.

Creating Your Own Recovery Vision Board

1. Define Your Recovery Goals

SMART is a framework used to help us set effective goals. It stands for specific, measurable, achievable, relevant, and time-bound. Since our vision board is a visual representation of what our goals are, this step helps us zero in on the images and words we should look for. 

Not sure where to begin? Consider setting a goal in each of these areas:

• Recovery. A recovery goal can be centered around quitting or cutting back on alcohol, such as actions we might take to do so. For example, it could be cutting our intake by half each week or attending a support group session once a week. 
• Physical health. Alcohol takes a toll on our physical health. Set goals to address any medical needs, get adequate sleep, eat a balanced diet, or incorporate more movement.
• Mental health. Recovery can be riddled with challenges, but prioritizing our mental health helps us work through these challenges. Some positive mental health practices we can add to our toolkit include mindfulness, healthy coping strategies, and finding an outlet to express our stress and emotions.
• Relationships. Recovery can give us more time and energy to develop stronger relationships with those around us. Set goals to strengthen ties such as practicing active listening, or work on developing new friendships by initiating conversations with others. 
• Professional development. Drinking can often negatively affect our academic or employment performance. Set goals to pursue the career you’ve always wanted, such as taking a course, or set boundaries to maintain a good work-life balance. 
• Interests and passions. Exploring our interests and passions is important for living a fulfilling life. Get back into an old hobby, volunteer in the community, or learn a new skill. 

For support with setting SMART goals and developing skills to reach them, try Reframe coaching. Once you’ve set your goals, you’re ready to start making your vision board come to life!

2. Choose Your Canvas: Physical or Digital?

A vision board can take different forms. The most important thing is that it works for you. If you’re more tech-savvy, make a vision board online using tools like Canva or Pinterest. A digital vision board can be easy to edit and allows you to print out multiple copies.

If you’re more hands-on, try some poster board, a canvas, or even a piece of paper. Either way, there’s no right or wrong method. Think about which one you’re more interested in creating or one you feel like you’ll use more. Once you’ve got that decided, get those creative juices flowing to start piecing together your board.

3. Bring Your Vision to Life

The fun part begins! Look at the goals you’ve written and start printing images, cutting out magazine clippings, and looking for inspirational quotes that represent these goals. For example, if you’re looking to develop more emotional balance through practicing mindfulness, a picture of a serene landscape could work. If you’re focusing on connecting more with loved ones, pictures of family members would be a great visual reminder. 

Piece together words and images in a way that works for you. Don’t worry about what makes sense to an outside observer — if it’s meaningful or inspiring to you, that’s all that matters. Again, there’s no right or wrong way to do this, so just have fun with it!

Focus on Emotional Connection

As you select images and words, think about how they make you feel. The goal isn’t just to represent an object or an outcome, but to capture the emotion behind it. A picture of a mountain might represent not just hiking, but the feeling of strength, accomplishment, and peace you’re working toward. Vision boards help by making your wants and needs visible, and looking at your board often reminds you of the positive future you want. This emotional connection is a powerful motivator, keeping your aspirations at the forefront of your mind and encouraging you to take real steps toward achieving them, especially on days when you need it most.

Use Personal Affirmations

Words have power, so be sure to sprinkle your board with phrases that resonate with you. Incorporating positive statements like “I am strong” or “Progress is my goal” can reinforce your commitment and build your self-esteem. These affirmations serve as daily reminders of your own strength and determination, making it easier to stay focused on your goals. Think about what you need to hear. It could be “I am worthy of a healthy life,” “I am resilient,” or “I choose clarity today.” Write them out, print them in a font you love, and place them where you’ll see them often. They are small but mighty tools for shifting your mindset.

4. Keep Your Goals in Sight 

After you’ve put together your vision board, put it somewhere you can see it. Set it as the lock screen on your phone, stick it to the fridge, or put it up on your desk. Putting your vision board somewhere you can see it throughout the day helps it serve its purpose as a reminder of your goals. But it doesn’t end here! 

5. Let Your Vision Evolve With You

Just like our goals, our vision board should be updated regularly. While there's no exact answer for how often a vision board should be updated, keeping track of our progress can help us identify when it's time. If we’ve reached our goals and we’re setting new ones that don’t exactly fit with the pictures or quotes we’ve put on our vision board, it's a good time for a refresh. Our goals should be time-bound, so aim for an update roughly every six months to a year. 

A vision board might be fun to make, but there’s even more to it. Using a vision board in recovery can be a tool for positive change. Let’s take a closer look at how. 

Why a Vision Board is a Powerful Recovery Tool

A recovery vision board is more than just an art project or an inspirational quote on the wall. It serves as a reminder of our recovery goals and sets the stage for our success. Here’s how a vision board can boost our recovery.

• It keeps us proactive. Making a vision board is hands-on. It involves developing our goals, finding representations of them, and getting a daily reminder of them. Research shows that staying proactive in recovery boosts our confidence and self-efficacy, which are both key to making lasting change. To learn more about the power of taking charge in recovery, check out “The Difference Between Passive and Active Recovery.”
• It boosts motivation. Having a visual reminder of the things we’re working towards can help us get through challenging moments. It’s similar to having a hangout with friends to look forward to after a long week of work, or treating yourself to a snack after a grueling work or study session. For other methods to stay motivated, read “How to Stay Motivated and Celebrate Your Sobriety Milestones.”
• It gives us a creative outlet. A vision board allows us to express ourselves creatively. Research shows that creative expression helps us explore our thoughts, emotions, behaviors, and actions, fostering engagement in the process of making positive change. To learn more about the power of creativity in recovery, read more on “How Engaging in Creative Activities Can Help Reduce the Urge to Drink.”
• It’s a positive distraction. Creating a vision board keeps our hands and mind busy. In recovery when cravings can come on strong, creating a vision board allows us to express ourselves creatively and keeps us distracted. Get ideas for other positive distractions by reading our blog “Sober Living: Visual Arts, Music, and Writing.”
• It can act as an accountability buddy. Out of sight can really be out of mind. Luckily, with a vision board placed somewhere we can easily see, our goals are always at the forefront of our mind.

A vision board can be beneficial for anyone, but in recovery where motivation and goal-setting are crucial, it can be a powerful tool for positive change. Let’s look at how we can keep that progress going after we’ve made our vision board.

More Recovery Vision Board Ideas to Stay Inspired

A vision board is a great start, but the work doesn’t end there. Here are ways we can ride that wave of inspiration to keep us moving forward in recovery:

• Track your progress. It’s easy to overlook how far you’ve come when you’re so focused on reaching your goals. Keep a log so you can see the progress you’ve made and know when it’s time to set new goals. 
• Celebrate milestones. Give yourself a pat on the back by celebrating even the small wins during recovery, such as getting through a social event without drinking. Even a simple treat like ordering a latte instead of making coffee at home can positively reinforce the actions you’re taking. 
• Avoid comparison. Comparison can undermine your own progress. Be mindful of what media you’re consuming, and remember that everyone’s recovery journey is different. 
• Practice mindfulness. Mindfulness helps us make more intentional choices that align with our goals and values. Practice breathing exercises or follow a guided meditation.
• Stay connected. Social support gets us through challenging times and keeps us accountable. Open up to family and friends, join support groups, or explore professional treatment options to keep progressing toward your goals.

With these strategies, we can set ourselves up for success in recovery and keep up the drive that a vision board sparks.

Sobriety Milestones

A vision board is a fantastic way to map out your journey, celebrating both the small wins and the major achievements. It helps you visualize and reach your goals by breaking them down into tangible steps. For instance, a big goal like running a marathon can feel overwhelming, but adding a picture of a 5K finish line makes it feel more immediate and achievable. These smaller goals serve as stepping stones, building your confidence with each one you accomplish. Seeing these milestones laid out visually reminds you that progress is a series of small, consistent efforts, making the entire process feel less intimidating and more exciting.

Emotional Healing and Growth

Recovery is as much an emotional journey as it is a physical one. A vision board acts as a visual anchor, helping you focus on the future you want to create rather than dwelling on the past. By making your wants and needs visible, you give yourself a daily reminder of your capacity for growth and happiness. When you’re having a tough day, a quick glance at images representing peace, joy, or connection can shift your perspective and reinforce your commitment. It’s a gentle but powerful way to guide your thoughts toward positivity and remind yourself of the emotionally rich life you are building.

Healthy Coping Skills

The very act of creating your vision board is a healthy coping mechanism in itself. When you feel a craving or a wave of stress, immersing yourself in this creative project can be a powerful form of distraction. The process of searching for images, cutting them out, and arranging them keeps your hands and mind occupied, channeling that restless energy into something positive and constructive. This activity is a form of mindful engagement, allowing you to process feelings creatively without judgment and build a tangible representation of your strength and resilience.

Support and Connection

While your vision board is a deeply personal project, it can also be a beautiful tribute to the people who support you. Including photos of family, friends, and mentors can serve as a potent reminder that you are not alone on this journey. In moments of doubt or isolation, seeing their faces can inspire you to reach out and lean on your support system. Goal-setting is crucial in recovery, and visualizing stronger relationships can motivate you to invest time and energy into nurturing those connections, which are fundamental to long-term success and well-being.

Peace and Balance

Consistently seeing your goals has a fascinating effect on your brain. When you regularly look at your vision board, you begin to prime your mind to notice and act on opportunities that align with your aspirations. It’s as if you’re training your subconscious to work in your favor. If your board features images of serene mornings or calm activities, you might find yourself naturally making choices that support that vision, like waking up a bit earlier for quiet reflection. This alignment between your conscious goals and daily actions helps cultivate a powerful sense of inner peace and balance.

Daily Joys

Big life changes are important, but so is the ability to find happiness in the small, everyday moments. A vision board is an excellent tool for clarifying what brings you simple joy. Beyond your major recovery goals, be sure to include images that represent daily pleasures: a perfect cup of coffee, a walk through a park, the feeling of getting lost in a good book, or cuddling with a pet. This practice helps you cultivate gratitude and appreciate the beauty of a sober life, reminding you that fulfillment isn't just found in future achievements but also in the present moment.

Exploring the Dimensions of Wellness

A fulfilling recovery is about more than just changing your drinking habits; it’s about building a life that feels good from the inside out. Your vision board can be a holistic map that touches on all the different dimensions of your well-being. It taps into your brain's ability to focus on what truly matters, helping you create a balanced and sustainable lifestyle. By dedicating space to different areas of your life, you ensure that your journey is comprehensive, nurturing your mind, body, and spirit all at once.

Spiritual Wellness

Spiritual wellness doesn’t have to be tied to religion; it can be about your connection to yourself, to nature, or to a sense of purpose that is greater than you. On your vision board, this might be represented by a photo of a peaceful forest, an image of someone meditating, or a quote that speaks to your core values. It’s about visualizing what helps you feel centered, grounded, and connected to what is most meaningful in your life. Nurturing this side of yourself provides a deep well of strength to draw from during challenging times.

Environmental Wellness

Your physical surroundings have a significant impact on your mental state. Environmental wellness is about creating a space that feels safe, calm, and supportive of your goals. Your vision board could include pictures of a clean, organized room, a cozy reading corner with a soft blanket, or a home filled with plants. Visualizing a serene personal environment can motivate you to declutter and create a sanctuary that reduces stress and promotes peace, making it easier to stay on track with your recovery.

Financial Wellness

Changing your relationship with alcohol often comes with significant financial benefits. Think about all the money you can save and what you could do with it. Your vision board is the perfect place to visualize these financial goals. Add a picture of a dream vacation, a symbol of becoming debt-free, or an image representing a savings goal. This makes the rewards of your new lifestyle tangible and exciting. If you’re curious, you can use an alcohol spend calculator to see just how much you could be saving.

Important Tips for an Effective Vision Board

Now that you’re inspired, let’s talk about how to make your vision board as effective as possible. A few simple guidelines can help ensure your board is a powerful tool that truly works for you. It’s not about creating a perfect piece of art, but about crafting a meaningful reflection of your aspirations that keeps you motivated day after day. These tips will help you get started on the right foot and create a board that resonates deeply with your personal journey.

It’s a Supplement, Not a Substitute

It’s important to remember that a vision board is a powerful tool, but it’s one piece of a larger recovery puzzle. It’s a helpful addition to your toolkit, designed to work alongside professional treatment, therapy, support groups, or programs like Reframe. Think of it as your personal cheerleader and a visual reminder of the work you’re doing elsewhere. It complements these foundational supports by keeping your goals top-of-mind, but it doesn’t replace the essential guidance and community that are so vital to making lasting change.

Focus on Your Personal Goals

For your vision board to be truly effective, it must be a genuine reflection of your own dreams and desires, not what you think it *should* look like or what others expect of you. Tune out the noise and connect with what truly motivates you. Your board should feel uniquely personal and inspiring to you. Whether your goals are unconventional or simple, they are valid because they are yours. This authenticity is what gives the board its power, creating a strong emotional connection that will fuel your motivation.

Practical Advice for Getting Started

Ready to bring your vision to life? The key is to just begin. Don’t overthink it or wait for the perfect moment. Gather some magazines, print images from the internet, or simply grab a pen and start writing down words that inspire you. The momentum you build by starting is more important than getting it perfect right away. Here are a few final tips to help you create a board that you’ll love and that will serve you well on your path.

What to Avoid on Your Board

When selecting images and words, aim for clarity and specificity. Avoid vague pictures that don’t have a strong, direct connection to your goals. For example, instead of a generic picture of money, use an image of the specific thing you’re saving for. The more specific the image, the stronger the emotional response it will evoke. This clarity helps your brain create a detailed mental picture of your desired outcome, making it feel more real and attainable.

You Don’t Need to Be Artistic

Please don’t let a fear of not being “creative enough” stop you. You absolutely do not need to be an artist to make a powerful vision board. The goal is not to create a masterpiece for a gallery; the goal is to create something that is meaningful to you. Whether it’s a simple collage of printed images or a corkboard with a few handwritten notes, its effectiveness comes from the personal significance it holds, not its aesthetic perfection.

Start Small or Use Multiple Boards

If you have many goals, the idea of fitting them all onto one board can feel overwhelming. Feel free to start small with a board focused on a single area, like health or career. You can also create multiple boards for different areas of your life. Digital tools like Pinterest are great for this, as you can create separate boards for every dream. The key is to make the process feel manageable and inspiring, not like another chore on your to-do list.

Turning Your Vision into Your Reality

Vision boards can be a powerful addition to any recovery journey, offering a blend of inspiration, clarity, and a creative outlet as we work towards our goals. By visualizing the future we want, we reinforce positive intentions and set the foundation for lasting change. A vision board in recovery serves not only as a tangible reminder of why we started and where we’re headed, but it keeps us proactive in recovery and gives us a way to express ourselves, helping us turn vision into victory. So, grab a laptop or some magazines, and let your dream life take shape!

Frequently Asked Questions

Is a vision board a replacement for therapy or support groups? Think of your vision board as a powerful personal tool, but not a substitute for professional support. It’s a fantastic supplement that works alongside therapy, support groups, or programs like Reframe. Your board acts as your daily, visual cheerleader, reinforcing the work you’re doing and reminding you of your goals, but it doesn’t replace the essential guidance and connection that come from structured support systems.

What if I’m not a creative or artistic person? You absolutely do not need to be an artist to create an effective vision board. The power of the board comes from the personal meaning behind the images and words, not from how perfectly it’s arranged. Your board is for you and you alone. Whether you use simple magazine clippings, printouts from the internet, or just a few handwritten affirmations on a corkboard, what matters is that it connects with your aspirations.

How do I choose between a physical and a digital vision board? This really comes down to your personal preference and lifestyle. A physical board is great if you enjoy a hands-on, tactile process and want a constant visual presence in your space, like on your desk or bedroom wall. A digital board, made with a tool like Pinterest or Canva, is incredibly flexible, easy to edit, and can be set as your phone or computer background for constant, on-the-go reminders. Choose the format that you feel you’ll engage with most consistently.

I feel overwhelmed by all the goals I want to achieve. Where do I start? That feeling is completely normal. If a single board for all your goals feels like too much, just start smaller. You could create a board that focuses on just one area of your life for the next few months, like your physical health or a new hobby. Another approach is to create multiple, smaller boards for different goals. The point is to make the process feel inspiring and manageable, not like another item on your to-do list.

How often should I look at my vision board for it to be effective? Consistency is more important than duration. You don’t need to sit and stare at it for long periods. The goal is to make it a natural part of your day. Place it where you’ll see it daily, like by your coffee maker or on your desk. A quick glance in the morning to set your intention or a brief look in the evening to reflect on your day is enough to keep your goals at the front of your mind and reinforce your commitment.

Key Takeaways

• Make Your Brain Your Ally: A vision board is a practical tool for retraining your brain. Consistently visualizing your goals helps form new, healthier neural pathways and directs your mind to notice opportunities that support your recovery.
• Connect With Emotion, Not Just Logic: The most effective vision boards evoke feeling. Choose images, quotes, and affirmations that represent how you want to feel (e.g., peaceful, strong, connected) to create a powerful source of motivation that a simple to-do list can't match.
• Use It as a Supplement, Not a Substitute: Think of your vision board as one important tool in your recovery toolkit. It works best when used alongside foundational supports like therapy, community connection, and structured programs that guide you through the process of making lasting change.

Related Articles

• 5 Key Steps To Set Your Vision Board For Recovery
• Why Is Spirituality Important In Recovery | Reframe App
• Journal Prompts for Addiction Recovery | Reframe App
• Top Alcohol Dependency Recovery Tools for Lasting Sobriety

You kept telling yourself you wanted to cut back on drinking, but “one day” never seemed to arrive. It wasn’t until you got specific—writing down goals and tracking your progress—that “one day” finally became day one. Making your intentions tangible is a game-changer. A vision board for recovery takes this a step further by making your goals visual. It’s a powerful, daily reminder of the life you’re building. This isn't just about pretty pictures; it's about creating a concrete roadmap for your journey. We'll explore some practical recovery vision board ideas to help you build yours.

Making a recovery vision board or bulletin board is just like that — setting a goal and having something to keep us accountable. And the best part? It’s a fun way to do it. Let’s learn how we can use this creative outlet as a tool to boost our success during recovery.

How Can a Vision Board Help Your Recovery?

A vision board is like a visual representation of our goals and aspirations. It’s an intentional hodgepodge of images, words, and other items that are meant to inspire and motivate us. Vision boards can be used for anything, not just recovery, and there’s no one way to make them. They can be done digitally, or you can use physical images, your own drawings, or even words. Vision boards are meant to be just as unique as we are, so let’s dive into how we can make one of our own.

               

A Tool for Managing Cravings and Stress

When a craving hits, it can feel all-consuming. Your brain fixates on the idea of a drink, and it’s tough to think about anything else. A vision board acts as a powerful pattern interrupt in these moments. Instead of letting the craving take over, you can turn to your board and immerse yourself in the future you’re building. Visualizing those calm moments, future achievements, or happy memories you want to create gives you a crucial moment to pause and choose a different path. It’s a tangible reminder of your “why,” helping to manage the stress and anxiety that often trigger the urge to drink in the first place. This simple act of refocusing can be the difference between giving in and staying true to your goals.

The Science Behind Vision Boards and Recovery

It might seem like just a fun, creative project, but there’s real science explaining why vision boards are so effective. They work by tapping into powerful functions of your brain to help reinforce new habits and mindsets. When you consistently focus on images and words that represent your goals, you’re not just daydreaming; you’re actively engaging your brain’s ability to change and adapt. This process involves two key concepts: neuroplasticity and the Reticular Activating System (RAS). Understanding how these work can show you that your vision board isn’t just a collection of pictures—it’s a tool you’re using to actively reshape your thought patterns and guide your brain toward the positive outcomes you want to achieve in your recovery.

Neuroplasticity: Rewiring Your Brain

Your brain has an incredible ability to reorganize itself by forming new neural connections, a process called neuroplasticity. Think of it like creating a new trail in a forest; the more you walk it, the more defined it becomes. When you regularly look at your vision board and picture yourself living a healthier, happier life without alcohol, you are essentially carving out a new neural pathway. According to addiction recovery specialists, this visualization helps your brain build new, healthier habits. You’re training your brain to associate positive feelings with your goals rather than with drinking. Over time, this consistent mental practice makes it easier and more automatic to make choices that align with your vision for a sober life.

How Reframe Uses Neuroscience

This concept of neuroplasticity is the foundation of the Reframe app. We didn’t just create another drink-tracking tool; we built a program based on the science of how habits are formed and changed. Our daily readings, skill-building exercises, and evidence-based programs are all designed to help you create those new neural pathways. Just like a vision board gives you a visual focus, Reframe provides a structured, daily practice to help you rewire your brain. By combining neuroscience with a supportive community, we offer a comprehensive toolkit that empowers you to make lasting changes to your relationship with alcohol, one new thought pattern at a time.

The Reticular Activating System (RAS)

Have you ever decided you want a specific type of car and then suddenly started seeing it everywhere? That’s your Reticular Activating System (RAS) at work. The RAS is a network of neurons in your brainstem that acts as a filter for information, deciding what gets your attention and what doesn’t. When you create a vision board, you’re essentially programming your RAS to pay attention to things that will help you achieve your goals. By keeping your aspirations top of mind, your brain starts to notice opportunities, resources, and solutions that support your recovery. It’s not magic; you’re just directing your brain’s natural focus system toward what truly matters to you.

Creating Your Own Recovery Vision Board

1. Define Your Recovery Goals

SMART is a framework used to help us set effective goals. It stands for specific, measurable, achievable, relevant, and time-bound. Since our vision board is a visual representation of what our goals are, this step helps us zero in on the images and words we should look for. 

Not sure where to begin? Consider setting a goal in each of these areas:

• Recovery. A recovery goal can be centered around quitting or cutting back on alcohol, such as actions we might take to do so. For example, it could be cutting our intake by half each week or attending a support group session once a week. 
• Physical health. Alcohol takes a toll on our physical health. Set goals to address any medical needs, get adequate sleep, eat a balanced diet, or incorporate more movement.
• Mental health. Recovery can be riddled with challenges, but prioritizing our mental health helps us work through these challenges. Some positive mental health practices we can add to our toolkit include mindfulness, healthy coping strategies, and finding an outlet to express our stress and emotions.
• Relationships. Recovery can give us more time and energy to develop stronger relationships with those around us. Set goals to strengthen ties such as practicing active listening, or work on developing new friendships by initiating conversations with others. 
• Professional development. Drinking can often negatively affect our academic or employment performance. Set goals to pursue the career you’ve always wanted, such as taking a course, or set boundaries to maintain a good work-life balance. 
• Interests and passions. Exploring our interests and passions is important for living a fulfilling life. Get back into an old hobby, volunteer in the community, or learn a new skill. 

For support with setting SMART goals and developing skills to reach them, try Reframe coaching. Once you’ve set your goals, you’re ready to start making your vision board come to life!

2. Choose Your Canvas: Physical or Digital?

A vision board can take different forms. The most important thing is that it works for you. If you’re more tech-savvy, make a vision board online using tools like Canva or Pinterest. A digital vision board can be easy to edit and allows you to print out multiple copies.

If you’re more hands-on, try some poster board, a canvas, or even a piece of paper. Either way, there’s no right or wrong method. Think about which one you’re more interested in creating or one you feel like you’ll use more. Once you’ve got that decided, get those creative juices flowing to start piecing together your board.

3. Bring Your Vision to Life

The fun part begins! Look at the goals you’ve written and start printing images, cutting out magazine clippings, and looking for inspirational quotes that represent these goals. For example, if you’re looking to develop more emotional balance through practicing mindfulness, a picture of a serene landscape could work. If you’re focusing on connecting more with loved ones, pictures of family members would be a great visual reminder. 

Piece together words and images in a way that works for you. Don’t worry about what makes sense to an outside observer — if it’s meaningful or inspiring to you, that’s all that matters. Again, there’s no right or wrong way to do this, so just have fun with it!

Focus on Emotional Connection

As you select images and words, think about how they make you feel. The goal isn’t just to represent an object or an outcome, but to capture the emotion behind it. A picture of a mountain might represent not just hiking, but the feeling of strength, accomplishment, and peace you’re working toward. Vision boards help by making your wants and needs visible, and looking at your board often reminds you of the positive future you want. This emotional connection is a powerful motivator, keeping your aspirations at the forefront of your mind and encouraging you to take real steps toward achieving them, especially on days when you need it most.

Use Personal Affirmations

Words have power, so be sure to sprinkle your board with phrases that resonate with you. Incorporating positive statements like “I am strong” or “Progress is my goal” can reinforce your commitment and build your self-esteem. These affirmations serve as daily reminders of your own strength and determination, making it easier to stay focused on your goals. Think about what you need to hear. It could be “I am worthy of a healthy life,” “I am resilient,” or “I choose clarity today.” Write them out, print them in a font you love, and place them where you’ll see them often. They are small but mighty tools for shifting your mindset.

4. Keep Your Goals in Sight 

After you’ve put together your vision board, put it somewhere you can see it. Set it as the lock screen on your phone, stick it to the fridge, or put it up on your desk. Putting your vision board somewhere you can see it throughout the day helps it serve its purpose as a reminder of your goals. But it doesn’t end here! 

5. Let Your Vision Evolve With You

Just like our goals, our vision board should be updated regularly. While there's no exact answer for how often a vision board should be updated, keeping track of our progress can help us identify when it's time. If we’ve reached our goals and we’re setting new ones that don’t exactly fit with the pictures or quotes we’ve put on our vision board, it's a good time for a refresh. Our goals should be time-bound, so aim for an update roughly every six months to a year. 

A vision board might be fun to make, but there’s even more to it. Using a vision board in recovery can be a tool for positive change. Let’s take a closer look at how. 

Why a Vision Board is a Powerful Recovery Tool

A recovery vision board is more than just an art project or an inspirational quote on the wall. It serves as a reminder of our recovery goals and sets the stage for our success. Here’s how a vision board can boost our recovery.

• It keeps us proactive. Making a vision board is hands-on. It involves developing our goals, finding representations of them, and getting a daily reminder of them. Research shows that staying proactive in recovery boosts our confidence and self-efficacy, which are both key to making lasting change. To learn more about the power of taking charge in recovery, check out “The Difference Between Passive and Active Recovery.”
• It boosts motivation. Having a visual reminder of the things we’re working towards can help us get through challenging moments. It’s similar to having a hangout with friends to look forward to after a long week of work, or treating yourself to a snack after a grueling work or study session. For other methods to stay motivated, read “How to Stay Motivated and Celebrate Your Sobriety Milestones.”
• It gives us a creative outlet. A vision board allows us to express ourselves creatively. Research shows that creative expression helps us explore our thoughts, emotions, behaviors, and actions, fostering engagement in the process of making positive change. To learn more about the power of creativity in recovery, read more on “How Engaging in Creative Activities Can Help Reduce the Urge to Drink.”
• It’s a positive distraction. Creating a vision board keeps our hands and mind busy. In recovery when cravings can come on strong, creating a vision board allows us to express ourselves creatively and keeps us distracted. Get ideas for other positive distractions by reading our blog “Sober Living: Visual Arts, Music, and Writing.”
• It can act as an accountability buddy. Out of sight can really be out of mind. Luckily, with a vision board placed somewhere we can easily see, our goals are always at the forefront of our mind.

A vision board can be beneficial for anyone, but in recovery where motivation and goal-setting are crucial, it can be a powerful tool for positive change. Let’s look at how we can keep that progress going after we’ve made our vision board.

More Recovery Vision Board Ideas to Stay Inspired

A vision board is a great start, but the work doesn’t end there. Here are ways we can ride that wave of inspiration to keep us moving forward in recovery:

• Track your progress. It’s easy to overlook how far you’ve come when you’re so focused on reaching your goals. Keep a log so you can see the progress you’ve made and know when it’s time to set new goals. 
• Celebrate milestones. Give yourself a pat on the back by celebrating even the small wins during recovery, such as getting through a social event without drinking. Even a simple treat like ordering a latte instead of making coffee at home can positively reinforce the actions you’re taking. 
• Avoid comparison. Comparison can undermine your own progress. Be mindful of what media you’re consuming, and remember that everyone’s recovery journey is different. 
• Practice mindfulness. Mindfulness helps us make more intentional choices that align with our goals and values. Practice breathing exercises or follow a guided meditation.
• Stay connected. Social support gets us through challenging times and keeps us accountable. Open up to family and friends, join support groups, or explore professional treatment options to keep progressing toward your goals.

With these strategies, we can set ourselves up for success in recovery and keep up the drive that a vision board sparks.

Sobriety Milestones

A vision board is a fantastic way to map out your journey, celebrating both the small wins and the major achievements. It helps you visualize and reach your goals by breaking them down into tangible steps. For instance, a big goal like running a marathon can feel overwhelming, but adding a picture of a 5K finish line makes it feel more immediate and achievable. These smaller goals serve as stepping stones, building your confidence with each one you accomplish. Seeing these milestones laid out visually reminds you that progress is a series of small, consistent efforts, making the entire process feel less intimidating and more exciting.

Emotional Healing and Growth

Recovery is as much an emotional journey as it is a physical one. A vision board acts as a visual anchor, helping you focus on the future you want to create rather than dwelling on the past. By making your wants and needs visible, you give yourself a daily reminder of your capacity for growth and happiness. When you’re having a tough day, a quick glance at images representing peace, joy, or connection can shift your perspective and reinforce your commitment. It’s a gentle but powerful way to guide your thoughts toward positivity and remind yourself of the emotionally rich life you are building.

Healthy Coping Skills

The very act of creating your vision board is a healthy coping mechanism in itself. When you feel a craving or a wave of stress, immersing yourself in this creative project can be a powerful form of distraction. The process of searching for images, cutting them out, and arranging them keeps your hands and mind occupied, channeling that restless energy into something positive and constructive. This activity is a form of mindful engagement, allowing you to process feelings creatively without judgment and build a tangible representation of your strength and resilience.

Support and Connection

While your vision board is a deeply personal project, it can also be a beautiful tribute to the people who support you. Including photos of family, friends, and mentors can serve as a potent reminder that you are not alone on this journey. In moments of doubt or isolation, seeing their faces can inspire you to reach out and lean on your support system. Goal-setting is crucial in recovery, and visualizing stronger relationships can motivate you to invest time and energy into nurturing those connections, which are fundamental to long-term success and well-being.

Peace and Balance

Consistently seeing your goals has a fascinating effect on your brain. When you regularly look at your vision board, you begin to prime your mind to notice and act on opportunities that align with your aspirations. It’s as if you’re training your subconscious to work in your favor. If your board features images of serene mornings or calm activities, you might find yourself naturally making choices that support that vision, like waking up a bit earlier for quiet reflection. This alignment between your conscious goals and daily actions helps cultivate a powerful sense of inner peace and balance.

Daily Joys

Big life changes are important, but so is the ability to find happiness in the small, everyday moments. A vision board is an excellent tool for clarifying what brings you simple joy. Beyond your major recovery goals, be sure to include images that represent daily pleasures: a perfect cup of coffee, a walk through a park, the feeling of getting lost in a good book, or cuddling with a pet. This practice helps you cultivate gratitude and appreciate the beauty of a sober life, reminding you that fulfillment isn't just found in future achievements but also in the present moment.

Exploring the Dimensions of Wellness

A fulfilling recovery is about more than just changing your drinking habits; it’s about building a life that feels good from the inside out. Your vision board can be a holistic map that touches on all the different dimensions of your well-being. It taps into your brain's ability to focus on what truly matters, helping you create a balanced and sustainable lifestyle. By dedicating space to different areas of your life, you ensure that your journey is comprehensive, nurturing your mind, body, and spirit all at once.

Spiritual Wellness

Spiritual wellness doesn’t have to be tied to religion; it can be about your connection to yourself, to nature, or to a sense of purpose that is greater than you. On your vision board, this might be represented by a photo of a peaceful forest, an image of someone meditating, or a quote that speaks to your core values. It’s about visualizing what helps you feel centered, grounded, and connected to what is most meaningful in your life. Nurturing this side of yourself provides a deep well of strength to draw from during challenging times.

Environmental Wellness

Your physical surroundings have a significant impact on your mental state. Environmental wellness is about creating a space that feels safe, calm, and supportive of your goals. Your vision board could include pictures of a clean, organized room, a cozy reading corner with a soft blanket, or a home filled with plants. Visualizing a serene personal environment can motivate you to declutter and create a sanctuary that reduces stress and promotes peace, making it easier to stay on track with your recovery.

Financial Wellness

Changing your relationship with alcohol often comes with significant financial benefits. Think about all the money you can save and what you could do with it. Your vision board is the perfect place to visualize these financial goals. Add a picture of a dream vacation, a symbol of becoming debt-free, or an image representing a savings goal. This makes the rewards of your new lifestyle tangible and exciting. If you’re curious, you can use an alcohol spend calculator to see just how much you could be saving.

Important Tips for an Effective Vision Board

Now that you’re inspired, let’s talk about how to make your vision board as effective as possible. A few simple guidelines can help ensure your board is a powerful tool that truly works for you. It’s not about creating a perfect piece of art, but about crafting a meaningful reflection of your aspirations that keeps you motivated day after day. These tips will help you get started on the right foot and create a board that resonates deeply with your personal journey.

It’s a Supplement, Not a Substitute

It’s important to remember that a vision board is a powerful tool, but it’s one piece of a larger recovery puzzle. It’s a helpful addition to your toolkit, designed to work alongside professional treatment, therapy, support groups, or programs like Reframe. Think of it as your personal cheerleader and a visual reminder of the work you’re doing elsewhere. It complements these foundational supports by keeping your goals top-of-mind, but it doesn’t replace the essential guidance and community that are so vital to making lasting change.

Focus on Your Personal Goals

For your vision board to be truly effective, it must be a genuine reflection of your own dreams and desires, not what you think it *should* look like or what others expect of you. Tune out the noise and connect with what truly motivates you. Your board should feel uniquely personal and inspiring to you. Whether your goals are unconventional or simple, they are valid because they are yours. This authenticity is what gives the board its power, creating a strong emotional connection that will fuel your motivation.

Practical Advice for Getting Started

Ready to bring your vision to life? The key is to just begin. Don’t overthink it or wait for the perfect moment. Gather some magazines, print images from the internet, or simply grab a pen and start writing down words that inspire you. The momentum you build by starting is more important than getting it perfect right away. Here are a few final tips to help you create a board that you’ll love and that will serve you well on your path.

What to Avoid on Your Board

When selecting images and words, aim for clarity and specificity. Avoid vague pictures that don’t have a strong, direct connection to your goals. For example, instead of a generic picture of money, use an image of the specific thing you’re saving for. The more specific the image, the stronger the emotional response it will evoke. This clarity helps your brain create a detailed mental picture of your desired outcome, making it feel more real and attainable.

You Don’t Need to Be Artistic

Please don’t let a fear of not being “creative enough” stop you. You absolutely do not need to be an artist to make a powerful vision board. The goal is not to create a masterpiece for a gallery; the goal is to create something that is meaningful to you. Whether it’s a simple collage of printed images or a corkboard with a few handwritten notes, its effectiveness comes from the personal significance it holds, not its aesthetic perfection.

Start Small or Use Multiple Boards

If you have many goals, the idea of fitting them all onto one board can feel overwhelming. Feel free to start small with a board focused on a single area, like health or career. You can also create multiple boards for different areas of your life. Digital tools like Pinterest are great for this, as you can create separate boards for every dream. The key is to make the process feel manageable and inspiring, not like another chore on your to-do list.

Turning Your Vision into Your Reality

Vision boards can be a powerful addition to any recovery journey, offering a blend of inspiration, clarity, and a creative outlet as we work towards our goals. By visualizing the future we want, we reinforce positive intentions and set the foundation for lasting change. A vision board in recovery serves not only as a tangible reminder of why we started and where we’re headed, but it keeps us proactive in recovery and gives us a way to express ourselves, helping us turn vision into victory. So, grab a laptop or some magazines, and let your dream life take shape!

Frequently Asked Questions

Is a vision board a replacement for therapy or support groups? Think of your vision board as a powerful personal tool, but not a substitute for professional support. It’s a fantastic supplement that works alongside therapy, support groups, or programs like Reframe. Your board acts as your daily, visual cheerleader, reinforcing the work you’re doing and reminding you of your goals, but it doesn’t replace the essential guidance and connection that come from structured support systems.

What if I’m not a creative or artistic person? You absolutely do not need to be an artist to create an effective vision board. The power of the board comes from the personal meaning behind the images and words, not from how perfectly it’s arranged. Your board is for you and you alone. Whether you use simple magazine clippings, printouts from the internet, or just a few handwritten affirmations on a corkboard, what matters is that it connects with your aspirations.

How do I choose between a physical and a digital vision board? This really comes down to your personal preference and lifestyle. A physical board is great if you enjoy a hands-on, tactile process and want a constant visual presence in your space, like on your desk or bedroom wall. A digital board, made with a tool like Pinterest or Canva, is incredibly flexible, easy to edit, and can be set as your phone or computer background for constant, on-the-go reminders. Choose the format that you feel you’ll engage with most consistently.

I feel overwhelmed by all the goals I want to achieve. Where do I start? That feeling is completely normal. If a single board for all your goals feels like too much, just start smaller. You could create a board that focuses on just one area of your life for the next few months, like your physical health or a new hobby. Another approach is to create multiple, smaller boards for different goals. The point is to make the process feel inspiring and manageable, not like another item on your to-do list.

How often should I look at my vision board for it to be effective? Consistency is more important than duration. You don’t need to sit and stare at it for long periods. The goal is to make it a natural part of your day. Place it where you’ll see it daily, like by your coffee maker or on your desk. A quick glance in the morning to set your intention or a brief look in the evening to reflect on your day is enough to keep your goals at the front of your mind and reinforce your commitment.

Key Takeaways

• Make Your Brain Your Ally: A vision board is a practical tool for retraining your brain. Consistently visualizing your goals helps form new, healthier neural pathways and directs your mind to notice opportunities that support your recovery.
• Connect With Emotion, Not Just Logic: The most effective vision boards evoke feeling. Choose images, quotes, and affirmations that represent how you want to feel (e.g., peaceful, strong, connected) to create a powerful source of motivation that a simple to-do list can't match.
• Use It as a Supplement, Not a Substitute: Think of your vision board as one important tool in your recovery toolkit. It works best when used alongside foundational supports like therapy, community connection, and structured programs that guide you through the process of making lasting change.

Related Articles

• 5 Key Steps To Set Your Vision Board For Recovery
• Why Is Spirituality Important In Recovery | Reframe App
• Journal Prompts for Addiction Recovery | Reframe App
• Top Alcohol Dependency Recovery Tools for Lasting Sobriety

Thinking About Working Toward Sobriety? Checkout Reframe!

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

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

You’ll meet hundreds 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!

Brad Pitt is a household name as famous as Hollywood itself. From Academy Awards to People magazine’s “Sexiest Man Alive” to the countless nominations that Pitt has received, he is undoubtedly an influential figure in the entertainment world. Through the screen, Brad Pitt seemingly had the perfect life. His marriage with Angelina Jolie and their six children appeared to be the happy ending of the kind of  Hollywood movie romance we only dream of. 

When talk of divorce hit tabloids, and Pitt came clean about his alcohol misuse, fans were shattered by the reality of it all. Since then, Pitt has shared his sobering journey to living alcohol-free — a story we can all learn from. From his experience, we can get a firsthand account of the detrimental impacts of alcohol and get inspired to start on our own journey to sobriety.

Celebrities and Alcohol Misuse 

Celebrities and alcohol misuse are no strangers to each other. A 2015 analysis completed by the Substance Abuse and Mental Health Services Administration (SAMHSA), reports the entertainment industry has the second highest rate of reported substance misuse. 

Alcohol misuse can stem from several different psychosocial factors. Unique characteristics of celebrities’ public influence impact these factors. Celebrities' increased susceptibility to alcohol misuse can be attributed to common experiences in their role as public figures.

• Societal pressure. Celebrities maintain a public identity, exposing every aspect of their lives to be scrutinized. While many of us may glamorize life in the limelight, the pressure that accompanies a life of fame is not to be overlooked.
• High expectations. The pressure of meeting societal or performance expectations can cause increased stress, which can lead to anxiety or depression. The prevalence of alcohol misuse is commonly linked to mental health disorders. 
• Party environments. Fame and flashy parties go hand in hand. Parties are often accompanied by a hefty drinking culture. Constantly surrounded by booze, celebrities have higher chances of developing dependence. 
• Creative intellect. The entertainment industry features some of society’s most creative minds. Research shows that artistic minds are tied to a higher susceptibility to substance misuse and mental illness. 

While we’ve determined that fame can play a role in alcohol misuse, let’s take a closer look at Brad Pitt’s relationship with alcohol. 

Brad Pitt, Alcohol, and Where Things Took a Turn

Most of us recognize Brad Pitt from the silver screen, but let’s take a closer look at his personal and professional life to better understand where alcohol fits in.

Alcohol and Where It All Began

Brad Pitt attended the University of Missouri until he decided to move to California, just two credits short of graduating. He confesses that leaving college marks the start of his excessive drinking, recalling that he couldn’t remember any day after college that he wasn't “boozing.” Pitt lived in Los Angeles working odd jobs and taking acting lessons.

The Start of Brad Pitt’s Acting Career

At 23, Pitt began his acting career with guest appearances in TV shows like 21 Jump Street and Dallas. Less than eight years later, Pitt won his first Golden Globe and was nominated for an Academy Award for his role in 12 Monkeys. Brad’s career and fame continued to soar after his performances in Fight Club and Ocean’s Eleven. 

Brad Pitt’s Stardom 

Following a stream of successful acting roles, Pitt started a production company, backing notable films like Troy and The Departed. As time went on, Pitt continued to star in and produce award-winning films, notably Moneyball and World War Z. During his rise to stardom, Brad Pitt and actress Angelina Jolie introduced six children into their family before marrying — cementing their status as one of Hollywood’s iconic duos and earning the affectionate portmanteau “Brangelina.” Pitt notes that after starting his family, he discontinued his other vices aside from drinking. He later shared in a GQ interview that he used alcohol “as an escape” and a way to “run from feelings.” 

Things Take a Turn

As a shock to all, Angelina filed for divorce in 2016, citing the “health of the family.” Shortly after, Pitt revealed that he struggled with alcohol misuse; he has since committed to living sober. In later interviews, Pitt shared that his separation from Jolie is in part attributed to his negative relationship with alcohol. Since their separation, there have been multiple legal battles, child abuse allegations, and domestic violence allegations that have surfaced. To this day, there continue to be disruptions to Pitt’s, Jolie’s, and their children’s lives — speaking to the serious detrimental impacts that alcohol misuse can cause. 

What Subtype of Alcohol Misuse Did Brad Pitt Fall Into? 

Until Brad Pitt disclosed his toxic relationship with alcohol, few could have guessed anything was going on. This speaks to the category of alcohol use disorder that Pitt fell into. Understanding the different types that exist helps us understand where we may fit in and how we can overcome misuse. 

Pitt was able to uphold his personal and professional life despite his alcohol misuse. Contrary to our common expectation of what those struggling with alcohol use disorder are like, “functional alcoholics” can appear to be responsible, high-achieving, and stable. They can maintain steady jobs and seemingly happy families. Pitt even speaks to his ability to hide his drinking in the GQ interview, stating, “I was a professional. I was good.” 

The functional alcohol use disorder subtype is dangerous because it is difficult to detect. Early intervention in alcohol misuse is the most effective way to prevent alcohol use disorder, but the smokescreen of the functional subtype makes it difficult to recognize that intervention may be needed. According to Brad Pitt, alcoholism played a part in his divorce — leaving us to speculate if it could have been prevented if his misuse had been detected and treated earlier. 

Along with the functional subtype, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) recognizes four other categories within alcohol use disorder (AUD):

• Young adult. This subtype is the largest group and is made up of young adults with a low incidence of co-occurring substance dependence and hereditary alcohol misuse. Those of us in this subtype are also unlikely to seek treatment. 
• Young antisocial. Distinctive from the young adult subtype, the young antisocial group has higher rates of co-occurring mental disorders and other substance dependences. 
• Intermediate familial. This category is similar to the functional subtype, but those of us in this group may not be able to hide our misuse as successfully. Higher incidences of multigenerational alcohol misuse and other substance dependences occur in this group. 
• Chronic severe. Those of us in this subtype have an early onset of alcohol misuse. High rates of criminality, co-occurring psychiatric disorders, multigenerational alcohol misuse, and other substance dependences are defining factors of the chronic severe subtype.

Although Brad Pitt was able to maintain a superficial functionality in his personal and professional life for some time, his alcohol misuse ultimately surfaced. Let’s take a look at Brad’s recount of his journey to sobriety.

How Did Brad Pitt Sober Up?

Brad Pitt credits his decision to pursue sobriety to his close friend and fellow actor, Bradley Cooper, who is also among the list of celebrities who have spoken out against alcohol misuse. Pitt acknowledged Cooper’s influence during a 2020 Awards Gala speech. 

Pitt also disclosed that he attended Alcoholics Anonymous (AA) meetings for a year and a half, which he attributes his recovery to. He speaks highly of the meetings, noting that it was a “safe space where there was little judgment.” 

Along with attending AA meetings, Pitt revealed that self-discovery was also an integral part of his journey to sobriety. During an interview with The New York Times, Pitt shared that he spent most of his life hiding his pain, grief, and loss, but during his recovery, he was able to uncover these hidden feelings. “It was actually really freeing just to explore the ugly sides of yourself. There’s great value in that,” Pitt divulged. 

From Brad’s story of sobering up, we can conclude that positive role models, peer support, and self-discovery were key components of his recovery. 

Does Brad Pitt Drink Today?

Pitt reports that he hasn’t had a drink since he found sobriety in 2016, but he has since come out with a brand of gin, The Gardener, inspired by the French Riviera, where he fell in love with Jolie. While Pitt is the co-owner of a winery and the creator of a brand of gin, he claims that he does not partake in the tasting of the alcohol and continues his commitment to sobriety. 

Pitt is among a growing list of sober stars who help to highlight the positive aspects of cutting back or quitting alcohol. According to him, sobriety opens the door to a multitude of benefits. Let’s explore them.

Sobriety Benefits From Brad’s Lens

In toxic relationships, it can be difficult to recognize the hopeful prospects of a life without the other person until we are out of it. The same is true of a toxic relationship with alcohol. From Brad Pitt’s and others’ experiences, we can outline some of the many benefits of an alcohol-free life to motivate us to start our own journey. When considering sobriety, keeping these benefits in mind can help inspire us:

• Improved physical health. The toxins in alcohol are detrimental to our health and contribute to the risk of developing disease and cancer. Quitting alcohol will improve the function of all the systems in our body. It can also reduce sleep disruptions, increasing our energy levels.
• Emotional stability. Alcohol wreaks havoc on our emotional regulation. Sobriety can improve our overall mood and lead to greater stress tolerance. 
• More time and money. Time and money spent on booze can add up quickly. Saying no to alcohol will free up our time and money to spend on other areas of our lives.
• Better relationships. With alcohol out of the way, we can pour more energy into developing and maintaining positive relationships with our friends and family.
• Overall quality of life. Sobriety opens the door to self-growth and exploration of the things that bring us joy and fulfillment.

Now that we have learned what there is to look forward to in sobriety, let’s explore some steps that we can take.

Starting Your Journey to Sobriety

Sobriety may not be an easy journey, but the destination is well worth it. Pursuing a sober life includes three main steps.

• Evaluate. The first step to beginning a journey to sobriety is evaluating our current relationship with alcohol. The Diagnostic and Statistical Manual of Mental Disorders, fifth edition (DSM-5) provides indicators to help recognize alcohol and substance misuse. There is a common misconception that only those of us who struggle with alcohol use disorder should strive for sobriety. However, anyone who is looking to live a healthier life can embark on a journey to sobriety at any time.

• Set Goals. After determining where we are in our relationship with alcohol, we can set SMART goals to help us reach our main objective. Setting clear goals helps us take actionable steps daily and keeps us accountable. 

• Seek Support. Support decreases the chance of relapse and can be instrumental in getting sober. Having a support system can ensure that we have encouragement during trying times and motivation to continue. Some methods of receiving support during recovery include professional therapies, family and friends, and peer support groups.

It Doesn’t End Here

Brad Pitt, among many other influential people, has come out to share his personal experience of healing his relationship with alcohol and committing to sobriety. Popular media tends to focus on the drama and more trivial aspects of celebrities’ lives. However, with more and more influential people speaking out and sharing their stories, it puts the spotlight back on one of the leading causes of preventable deaths in the world — alcohol misuse. Let Pitt inspire us to start our journey to sobriety!

Brad Pitt is a household name as famous as Hollywood itself. From Academy Awards to People magazine’s “Sexiest Man Alive” to the countless nominations that Pitt has received, he is undoubtedly an influential figure in the entertainment world. Through the screen, Brad Pitt seemingly had the perfect life. His marriage with Angelina Jolie and their six children appeared to be the happy ending of the kind of  Hollywood movie romance we only dream of. 

When talk of divorce hit tabloids, and Pitt came clean about his alcohol misuse, fans were shattered by the reality of it all. Since then, Pitt has shared his sobering journey to living alcohol-free — a story we can all learn from. From his experience, we can get a firsthand account of the detrimental impacts of alcohol and get inspired to start on our own journey to sobriety.

Celebrities and Alcohol Misuse 

Celebrities and alcohol misuse are no strangers to each other. A 2015 analysis completed by the Substance Abuse and Mental Health Services Administration (SAMHSA), reports the entertainment industry has the second highest rate of reported substance misuse. 

Alcohol misuse can stem from several different psychosocial factors. Unique characteristics of celebrities’ public influence impact these factors. Celebrities' increased susceptibility to alcohol misuse can be attributed to common experiences in their role as public figures.

• Societal pressure. Celebrities maintain a public identity, exposing every aspect of their lives to be scrutinized. While many of us may glamorize life in the limelight, the pressure that accompanies a life of fame is not to be overlooked.
• High expectations. The pressure of meeting societal or performance expectations can cause increased stress, which can lead to anxiety or depression. The prevalence of alcohol misuse is commonly linked to mental health disorders. 
• Party environments. Fame and flashy parties go hand in hand. Parties are often accompanied by a hefty drinking culture. Constantly surrounded by booze, celebrities have higher chances of developing dependence. 
• Creative intellect. The entertainment industry features some of society’s most creative minds. Research shows that artistic minds are tied to a higher susceptibility to substance misuse and mental illness. 

While we’ve determined that fame can play a role in alcohol misuse, let’s take a closer look at Brad Pitt’s relationship with alcohol. 

Brad Pitt, Alcohol, and Where Things Took a Turn

Most of us recognize Brad Pitt from the silver screen, but let’s take a closer look at his personal and professional life to better understand where alcohol fits in.

Alcohol and Where It All Began

Brad Pitt attended the University of Missouri until he decided to move to California, just two credits short of graduating. He confesses that leaving college marks the start of his excessive drinking, recalling that he couldn’t remember any day after college that he wasn't “boozing.” Pitt lived in Los Angeles working odd jobs and taking acting lessons.

The Start of Brad Pitt’s Acting Career

At 23, Pitt began his acting career with guest appearances in TV shows like 21 Jump Street and Dallas. Less than eight years later, Pitt won his first Golden Globe and was nominated for an Academy Award for his role in 12 Monkeys. Brad’s career and fame continued to soar after his performances in Fight Club and Ocean’s Eleven. 

Brad Pitt’s Stardom 

Following a stream of successful acting roles, Pitt started a production company, backing notable films like Troy and The Departed. As time went on, Pitt continued to star in and produce award-winning films, notably Moneyball and World War Z. During his rise to stardom, Brad Pitt and actress Angelina Jolie introduced six children into their family before marrying — cementing their status as one of Hollywood’s iconic duos and earning the affectionate portmanteau “Brangelina.” Pitt notes that after starting his family, he discontinued his other vices aside from drinking. He later shared in a GQ interview that he used alcohol “as an escape” and a way to “run from feelings.” 

Things Take a Turn

As a shock to all, Angelina filed for divorce in 2016, citing the “health of the family.” Shortly after, Pitt revealed that he struggled with alcohol misuse; he has since committed to living sober. In later interviews, Pitt shared that his separation from Jolie is in part attributed to his negative relationship with alcohol. Since their separation, there have been multiple legal battles, child abuse allegations, and domestic violence allegations that have surfaced. To this day, there continue to be disruptions to Pitt’s, Jolie’s, and their children’s lives — speaking to the serious detrimental impacts that alcohol misuse can cause. 

What Subtype of Alcohol Misuse Did Brad Pitt Fall Into? 

Until Brad Pitt disclosed his toxic relationship with alcohol, few could have guessed anything was going on. This speaks to the category of alcohol use disorder that Pitt fell into. Understanding the different types that exist helps us understand where we may fit in and how we can overcome misuse. 

Pitt was able to uphold his personal and professional life despite his alcohol misuse. Contrary to our common expectation of what those struggling with alcohol use disorder are like, “functional alcoholics” can appear to be responsible, high-achieving, and stable. They can maintain steady jobs and seemingly happy families. Pitt even speaks to his ability to hide his drinking in the GQ interview, stating, “I was a professional. I was good.” 

The functional alcohol use disorder subtype is dangerous because it is difficult to detect. Early intervention in alcohol misuse is the most effective way to prevent alcohol use disorder, but the smokescreen of the functional subtype makes it difficult to recognize that intervention may be needed. According to Brad Pitt, alcoholism played a part in his divorce — leaving us to speculate if it could have been prevented if his misuse had been detected and treated earlier. 

Along with the functional subtype, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) recognizes four other categories within alcohol use disorder (AUD):

• Young adult. This subtype is the largest group and is made up of young adults with a low incidence of co-occurring substance dependence and hereditary alcohol misuse. Those of us in this subtype are also unlikely to seek treatment. 
• Young antisocial. Distinctive from the young adult subtype, the young antisocial group has higher rates of co-occurring mental disorders and other substance dependences. 
• Intermediate familial. This category is similar to the functional subtype, but those of us in this group may not be able to hide our misuse as successfully. Higher incidences of multigenerational alcohol misuse and other substance dependences occur in this group. 
• Chronic severe. Those of us in this subtype have an early onset of alcohol misuse. High rates of criminality, co-occurring psychiatric disorders, multigenerational alcohol misuse, and other substance dependences are defining factors of the chronic severe subtype.

Although Brad Pitt was able to maintain a superficial functionality in his personal and professional life for some time, his alcohol misuse ultimately surfaced. Let’s take a look at Brad’s recount of his journey to sobriety.

How Did Brad Pitt Sober Up?

Brad Pitt credits his decision to pursue sobriety to his close friend and fellow actor, Bradley Cooper, who is also among the list of celebrities who have spoken out against alcohol misuse. Pitt acknowledged Cooper’s influence during a 2020 Awards Gala speech. 

Pitt also disclosed that he attended Alcoholics Anonymous (AA) meetings for a year and a half, which he attributes his recovery to. He speaks highly of the meetings, noting that it was a “safe space where there was little judgment.” 

Along with attending AA meetings, Pitt revealed that self-discovery was also an integral part of his journey to sobriety. During an interview with The New York Times, Pitt shared that he spent most of his life hiding his pain, grief, and loss, but during his recovery, he was able to uncover these hidden feelings. “It was actually really freeing just to explore the ugly sides of yourself. There’s great value in that,” Pitt divulged. 

From Brad’s story of sobering up, we can conclude that positive role models, peer support, and self-discovery were key components of his recovery. 

Does Brad Pitt Drink Today?

Pitt reports that he hasn’t had a drink since he found sobriety in 2016, but he has since come out with a brand of gin, The Gardener, inspired by the French Riviera, where he fell in love with Jolie. While Pitt is the co-owner of a winery and the creator of a brand of gin, he claims that he does not partake in the tasting of the alcohol and continues his commitment to sobriety. 

Pitt is among a growing list of sober stars who help to highlight the positive aspects of cutting back or quitting alcohol. According to him, sobriety opens the door to a multitude of benefits. Let’s explore them.

Sobriety Benefits From Brad’s Lens

In toxic relationships, it can be difficult to recognize the hopeful prospects of a life without the other person until we are out of it. The same is true of a toxic relationship with alcohol. From Brad Pitt’s and others’ experiences, we can outline some of the many benefits of an alcohol-free life to motivate us to start our own journey. When considering sobriety, keeping these benefits in mind can help inspire us:

• Improved physical health. The toxins in alcohol are detrimental to our health and contribute to the risk of developing disease and cancer. Quitting alcohol will improve the function of all the systems in our body. It can also reduce sleep disruptions, increasing our energy levels.
• Emotional stability. Alcohol wreaks havoc on our emotional regulation. Sobriety can improve our overall mood and lead to greater stress tolerance. 
• More time and money. Time and money spent on booze can add up quickly. Saying no to alcohol will free up our time and money to spend on other areas of our lives.
• Better relationships. With alcohol out of the way, we can pour more energy into developing and maintaining positive relationships with our friends and family.
• Overall quality of life. Sobriety opens the door to self-growth and exploration of the things that bring us joy and fulfillment.

Now that we have learned what there is to look forward to in sobriety, let’s explore some steps that we can take.

Starting Your Journey to Sobriety

Sobriety may not be an easy journey, but the destination is well worth it. Pursuing a sober life includes three main steps.

• Evaluate. The first step to beginning a journey to sobriety is evaluating our current relationship with alcohol. The Diagnostic and Statistical Manual of Mental Disorders, fifth edition (DSM-5) provides indicators to help recognize alcohol and substance misuse. There is a common misconception that only those of us who struggle with alcohol use disorder should strive for sobriety. However, anyone who is looking to live a healthier life can embark on a journey to sobriety at any time.

• Set Goals. After determining where we are in our relationship with alcohol, we can set SMART goals to help us reach our main objective. Setting clear goals helps us take actionable steps daily and keeps us accountable. 

• Seek Support. Support decreases the chance of relapse and can be instrumental in getting sober. Having a support system can ensure that we have encouragement during trying times and motivation to continue. Some methods of receiving support during recovery include professional therapies, family and friends, and peer support groups.

It Doesn’t End Here

Brad Pitt, among many other influential people, has come out to share his personal experience of healing his relationship with alcohol and committing to sobriety. Popular media tends to focus on the drama and more trivial aspects of celebrities’ lives. However, with more and more influential people speaking out and sharing their stories, it puts the spotlight back on one of the leading causes of preventable deaths in the world — alcohol misuse. Let Pitt inspire us to start our journey to sobriety!

Ready To Change Your Relationship With Alcohol This September and Beyond? Reframe Can Help!

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

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

You’ll meet hundreds 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!

What does September make you think of? Maybe it’s the colorful panorama of red, gold, and orange leaves of trees lining the river bank or alleys in a city park. Maybe it’s the smell of sharpened pencils and new notebooks for the first day of school. Maybe it’s the crisp feeling in the air shedding the damp heat of August. Whatever your particular September memories are, it’s a time of change, renewal, and excitement. 

But did you know that September is also National Recovery Month? That’s right! Each year, thousands of people on the journey of recovering from alcohol misuse and mental health struggles come together to share their stories and bring this important subject into the public eye. What are your plans this year? Need some ideas? Read on!

What Is National Recovery Month?

National Recovery Month is all about showing people that recovery is possible! It was established in 1989 and recognized by the Substance Abuse and Mental Health Services Administration (SAMHSA) in 1990 — a milestone that ensured its prominence and visibility. SAMHSA describes National Recovery Month as a way “to promote and support new evidence-based treatment and recovery practices, the nation’s strong and proud recovery community, and the dedication of service providers and communities who make recovery in all its forms possible.”

While at first National Recovery Month centered around alcohol, in 1996 it expanded its focus to other addictions, officially becoming the first “National Alcohol and Drug Addiction Recovery Month.” By 2011, it included mental health issues beyond substance abuse. For example, according to the SAMHSA calendar, the week of September 8, 2024 has been designated as suicide prevention week.

The Goals of Recovery Month

There are several main goals that Recovery Month focuses on:

• Raising awareness of substance misuse. According to the National Center for Drug Abuse Statistics, half of all U.S. residents aged 12 and older have tried an illicit drug; 700,000 have died from drug overdoses since 2000; and 140,557 die as a result of alcohol misuse every year. These numbers are staggering, but it’s easy to miss just how pressing the issue is until it touches us personally. 
• Raising awareness of other mental health issues. Since its expansion, National Recovery Month isn’t just about alcohol — it’s a national “recovery awareness month” that aims to shine the spotlight on mental health issues in general. According to the CDC, suicide is the 11th leading cause of death in the U.S., with 48,183 lives lost in 2021 and a heartbreaking 1.7 million attempts the same year. A lot of these cases are linked to substance misuse as well, in addition to depression and other struggles.
• Showing that recovery is possible. That said, recovery is absolutely possible! One of the most inspiring parts of National Recovery Month is the opportunity it provides for thousands of people to talk openly about their experiences. Sharing these experiences serves as living proof that it’s completely possible to emerge on the other side and find life even more joyful and meaningful after recovery than before.
• Highlighting scientific research in the area of addiction and recovery. Recovery Month provides an opportunity to showcase the latest research and developments in the area of addiction, with a special focus on neuroscience and potential therapies and treatments. 
• Reducing stigma related to addiction. Addiction can carry a lot of stigma, and by talking openly about our struggles, National Recovery Month aims to spread understanding and compassion. Addiction can happen to anyone, and it’s not the addict’s fault or choice. In the end, we’re all better off with a bit more empathy!
• Enhancing community support around recovery. National Recovery Month inspires lots of local communities around the country — as well as online — to team up and organize various events to spread the word about addiction, share stories, and inspire hope. Doing so can help people find their “tribe,” which can be a lifeline for those who are struggling.

National Recovery Month in Our Times

Nowadays, Recovery Month is still going strong. In fact, just last year President Biden issued the 2023 White House Proclamation about Recovery Month, acknowledging the “20 million Americans who have had the courage to seek help for substance use disorder, showing millions of others that recovery is possible.” 

This proclamation reminds people that addiction is still a pressing issue: “Substance use disorder affects families in every corner of our country.  Drug overdoses last year took more than 100,000 American lives.  Addressing this crisis is a core pillar of my Unity Agenda — one of the big issues we can tackle together as a Nation.”

Similar Projects and Initiatives

There are similar projects and celebrations around the world that aim to show recovery is possible. Here are a few:

• Dry January. According to an article in the British Journal of Medical Practice, Dry January is “now a household term.” Its aim is “to start a new conversation about alcohol, to encourage people to consider and discuss their alcohol consumption and ultimately, to inspire behavior change following a positive and fun-filled month of sobriety.” These days, millions of people around the world participate by taking a month off from booze, and many report significant physical health benefits, such as better sleep, weight loss, decreased heart rate, and improved digestion. And many find that it gives them the momentum to carry on well into February and beyond!
• Canada’s Recovery Day. Celebrated on September 30 since 2012, Canada’s Recovery Day was started by AnnMarie McCullough and Lorinda Strang from the Orchard Recovery Center on Bowen Island in an effort to create a Canadian equivalent of Recovery Month. It was declared official and adopted in other major Canadian cities. In Vancouver, the day featured musical performances, speeches by local politicians, and speakers sharing their recovery stories. The celebration closed with a march that ended with 400 people joining hands to receive the Serenity Prayer. Talk about powerful!
• Sober October. Similar to Dry January, Sober October is a challenge that invites people to reap the benefits of a month without booze while also benefiting cancer charities. It began in 2010 in Australia, where the challenge was originally called Ocsober, and was dubbed “Sober October” by the Macmillan Cancer Support in the U.K. In the U.S., the challenge took off when the famous podcaster Joe Rogan (love him or loathe him, the guy has serious clout) announced to his millions of listeners that he was participating . Since then, celebrities such as Rosanne Barr, Nikki Glaser, and surfer Kelly Slater have also joined in.
• The U.K.'s Recovery Month. Like its U.S. counterpart, U.K. Recovery Month is celebrated in September. Organizations such as Faces and Voices of Recovery U.K. (FAVOR UK) lead the way when it comes to spreading awareness and “representing the voices of communities affected by addiction.”

• Australia's Drug Action Week. Sponsored by the Alcohol and other Drugs Council of Australia (ADCA), Drug Action Week has the overall purpose of “looking after your mind” and aims to inform the public about the dangers of alcohol misuse (which accounts for 3.2% of the “total burden of disease and injury in Australia.” Groups such as the National Rural Health Alliance play an important role in the project by helping to spread the word in communities where alcohol is readily available, but extensive information about the risks might be a bit harder to find.

Tips for Sober Celebrations

Ready for some fun ideas to celebrate Recovery Awareness Month this year?

• Check out the events hosted by the Recovery Centers of America. Their Facebook page is full of local and virtual events to celebrate with others on a similar journey. For example, a couple of years ago, they hosted an event called “Finding Laughter in Recovery” featuring author Tiffany Jenkins, who spoke about her memoir, High Achiever: The Incredible True Story of One Addict’s Double Life.
• Also keep an eye on the Faces and Voices of Recovery website. They have loads of tools, resources, and a calendar of events around the country that celebrate recovery throughout the year, with many taking place during National Recovery Month. For example, last year’s events included a kickoff barbecue (in Elkton, MD), free “Yoga of Recovery ‘On The Mat’” Practices on Zoom, and an “Annual Conference Celebrating the 8 Dimensions of Wellness” (in Helena, MT). There are sure to be more events to come in September 2024!
• Become a “Partner” to share your story. Recovery is possible! One of the most powerful ways to join in the celebration is to share your story with others. The CDC “Partner Toolkit” dedicated to National Recovery Month has tons of ideas for ways you can participate this year. For example, you can share your story on social media by using the hashtags #RecoveryMonth, #RecoveryIsForEveryone, and #RecoveryIsPossible, and tag your CDC “Partners” on X (Twitter) @CDCInjury.
• Reaching out to those who are struggling. If you know someone who is struggling, reach out! Point them to some helpful resources online or in your local community. Also, tell them about Reframe!

Advice for Those Who Are Struggling 

And if you find yourself struggling with alcohol or are reconsidering your relationship with it, here are some tips to find your way to a happier, healthier version of yourself:

• Practice awareness without judgment. If you’re starting to question your relationship with alcohol, congratulations! You’ve made the first and most important step. It’s a good idea to keep track of your drinking habits for some time in order to see what patterns emerge. Don’t judge: just simply observe. Note how you feel before and after drinking. How long do the feelings last? How do you feel about the situation the next day? Do you find yourself wishing you drank less? After a while, some insights might start to come up as you see that perhaps alcohol isn’t actually carrying out its “promises” of being a source of fulfillment and joy. 
• Find a community. Everything is better with a solid team around you, and recovery is no exception. Make it a habit to get together with others on the same journey, or check out some virtual meetings and communities.
• Engage in sober activities. There are plenty of dopamine-boosting alternatives to alcohol out there. Creative pursuits (anything from painting to pottery, gardening, cooking, or creating your own music video) are great ways to get into a “flow state” that promotes natural dopamine release. Spending time with friends and engaging in sober heart-to-heart conversations, exercising, and playing games are all great options as well.
• Stir up some fun mocktails. Celebrate with your recovery community by looking up some fun mocktails to get your mind off booze and find some new favorites.
• Plan a nature outing. There’s something about being in nature that grounds and centers us. And did you know that it’s actually a form of therapy, known as ecotherapy? That’s right — spending time in natural surroundings has been scientifically proven to benefit mental health issues, including anxiety, depression, and addiction.

Summing Up

As we get ready to celebrate National Recovery Month this September, let’s try to think of it as an exciting time of change. Approaching it with a sense of possibility and hope makes the message that much more impactful, building momentum to carry us through the rest of the year and beyond! 

What does September make you think of? Maybe it’s the colorful panorama of red, gold, and orange leaves of trees lining the river bank or alleys in a city park. Maybe it’s the smell of sharpened pencils and new notebooks for the first day of school. Maybe it’s the crisp feeling in the air shedding the damp heat of August. Whatever your particular September memories are, it’s a time of change, renewal, and excitement. 

But did you know that September is also National Recovery Month? That’s right! Each year, thousands of people on the journey of recovering from alcohol misuse and mental health struggles come together to share their stories and bring this important subject into the public eye. What are your plans this year? Need some ideas? Read on!

What Is National Recovery Month?

National Recovery Month is all about showing people that recovery is possible! It was established in 1989 and recognized by the Substance Abuse and Mental Health Services Administration (SAMHSA) in 1990 — a milestone that ensured its prominence and visibility. SAMHSA describes National Recovery Month as a way “to promote and support new evidence-based treatment and recovery practices, the nation’s strong and proud recovery community, and the dedication of service providers and communities who make recovery in all its forms possible.”

While at first National Recovery Month centered around alcohol, in 1996 it expanded its focus to other addictions, officially becoming the first “National Alcohol and Drug Addiction Recovery Month.” By 2011, it included mental health issues beyond substance abuse. For example, according to the SAMHSA calendar, the week of September 8, 2024 has been designated as suicide prevention week.

The Goals of Recovery Month

There are several main goals that Recovery Month focuses on:

• Raising awareness of substance misuse. According to the National Center for Drug Abuse Statistics, half of all U.S. residents aged 12 and older have tried an illicit drug; 700,000 have died from drug overdoses since 2000; and 140,557 die as a result of alcohol misuse every year. These numbers are staggering, but it’s easy to miss just how pressing the issue is until it touches us personally. 
• Raising awareness of other mental health issues. Since its expansion, National Recovery Month isn’t just about alcohol — it’s a national “recovery awareness month” that aims to shine the spotlight on mental health issues in general. According to the CDC, suicide is the 11th leading cause of death in the U.S., with 48,183 lives lost in 2021 and a heartbreaking 1.7 million attempts the same year. A lot of these cases are linked to substance misuse as well, in addition to depression and other struggles.
• Showing that recovery is possible. That said, recovery is absolutely possible! One of the most inspiring parts of National Recovery Month is the opportunity it provides for thousands of people to talk openly about their experiences. Sharing these experiences serves as living proof that it’s completely possible to emerge on the other side and find life even more joyful and meaningful after recovery than before.
• Highlighting scientific research in the area of addiction and recovery. Recovery Month provides an opportunity to showcase the latest research and developments in the area of addiction, with a special focus on neuroscience and potential therapies and treatments. 
• Reducing stigma related to addiction. Addiction can carry a lot of stigma, and by talking openly about our struggles, National Recovery Month aims to spread understanding and compassion. Addiction can happen to anyone, and it’s not the addict’s fault or choice. In the end, we’re all better off with a bit more empathy!
• Enhancing community support around recovery. National Recovery Month inspires lots of local communities around the country — as well as online — to team up and organize various events to spread the word about addiction, share stories, and inspire hope. Doing so can help people find their “tribe,” which can be a lifeline for those who are struggling.

National Recovery Month in Our Times

Nowadays, Recovery Month is still going strong. In fact, just last year President Biden issued the 2023 White House Proclamation about Recovery Month, acknowledging the “20 million Americans who have had the courage to seek help for substance use disorder, showing millions of others that recovery is possible.” 

This proclamation reminds people that addiction is still a pressing issue: “Substance use disorder affects families in every corner of our country.  Drug overdoses last year took more than 100,000 American lives.  Addressing this crisis is a core pillar of my Unity Agenda — one of the big issues we can tackle together as a Nation.”

Similar Projects and Initiatives

There are similar projects and celebrations around the world that aim to show recovery is possible. Here are a few:

• Dry January. According to an article in the British Journal of Medical Practice, Dry January is “now a household term.” Its aim is “to start a new conversation about alcohol, to encourage people to consider and discuss their alcohol consumption and ultimately, to inspire behavior change following a positive and fun-filled month of sobriety.” These days, millions of people around the world participate by taking a month off from booze, and many report significant physical health benefits, such as better sleep, weight loss, decreased heart rate, and improved digestion. And many find that it gives them the momentum to carry on well into February and beyond!
• Canada’s Recovery Day. Celebrated on September 30 since 2012, Canada’s Recovery Day was started by AnnMarie McCullough and Lorinda Strang from the Orchard Recovery Center on Bowen Island in an effort to create a Canadian equivalent of Recovery Month. It was declared official and adopted in other major Canadian cities. In Vancouver, the day featured musical performances, speeches by local politicians, and speakers sharing their recovery stories. The celebration closed with a march that ended with 400 people joining hands to receive the Serenity Prayer. Talk about powerful!
• Sober October. Similar to Dry January, Sober October is a challenge that invites people to reap the benefits of a month without booze while also benefiting cancer charities. It began in 2010 in Australia, where the challenge was originally called Ocsober, and was dubbed “Sober October” by the Macmillan Cancer Support in the U.K. In the U.S., the challenge took off when the famous podcaster Joe Rogan (love him or loathe him, the guy has serious clout) announced to his millions of listeners that he was participating . Since then, celebrities such as Rosanne Barr, Nikki Glaser, and surfer Kelly Slater have also joined in.
• The U.K.'s Recovery Month. Like its U.S. counterpart, U.K. Recovery Month is celebrated in September. Organizations such as Faces and Voices of Recovery U.K. (FAVOR UK) lead the way when it comes to spreading awareness and “representing the voices of communities affected by addiction.”

• Australia's Drug Action Week. Sponsored by the Alcohol and other Drugs Council of Australia (ADCA), Drug Action Week has the overall purpose of “looking after your mind” and aims to inform the public about the dangers of alcohol misuse (which accounts for 3.2% of the “total burden of disease and injury in Australia.” Groups such as the National Rural Health Alliance play an important role in the project by helping to spread the word in communities where alcohol is readily available, but extensive information about the risks might be a bit harder to find.

Tips for Sober Celebrations

Ready for some fun ideas to celebrate Recovery Awareness Month this year?

• Check out the events hosted by the Recovery Centers of America. Their Facebook page is full of local and virtual events to celebrate with others on a similar journey. For example, a couple of years ago, they hosted an event called “Finding Laughter in Recovery” featuring author Tiffany Jenkins, who spoke about her memoir, High Achiever: The Incredible True Story of One Addict’s Double Life.
• Also keep an eye on the Faces and Voices of Recovery website. They have loads of tools, resources, and a calendar of events around the country that celebrate recovery throughout the year, with many taking place during National Recovery Month. For example, last year’s events included a kickoff barbecue (in Elkton, MD), free “Yoga of Recovery ‘On The Mat’” Practices on Zoom, and an “Annual Conference Celebrating the 8 Dimensions of Wellness” (in Helena, MT). There are sure to be more events to come in September 2024!
• Become a “Partner” to share your story. Recovery is possible! One of the most powerful ways to join in the celebration is to share your story with others. The CDC “Partner Toolkit” dedicated to National Recovery Month has tons of ideas for ways you can participate this year. For example, you can share your story on social media by using the hashtags #RecoveryMonth, #RecoveryIsForEveryone, and #RecoveryIsPossible, and tag your CDC “Partners” on X (Twitter) @CDCInjury.
• Reaching out to those who are struggling. If you know someone who is struggling, reach out! Point them to some helpful resources online or in your local community. Also, tell them about Reframe!

Advice for Those Who Are Struggling 

And if you find yourself struggling with alcohol or are reconsidering your relationship with it, here are some tips to find your way to a happier, healthier version of yourself:

• Practice awareness without judgment. If you’re starting to question your relationship with alcohol, congratulations! You’ve made the first and most important step. It’s a good idea to keep track of your drinking habits for some time in order to see what patterns emerge. Don’t judge: just simply observe. Note how you feel before and after drinking. How long do the feelings last? How do you feel about the situation the next day? Do you find yourself wishing you drank less? After a while, some insights might start to come up as you see that perhaps alcohol isn’t actually carrying out its “promises” of being a source of fulfillment and joy. 
• Find a community. Everything is better with a solid team around you, and recovery is no exception. Make it a habit to get together with others on the same journey, or check out some virtual meetings and communities.
• Engage in sober activities. There are plenty of dopamine-boosting alternatives to alcohol out there. Creative pursuits (anything from painting to pottery, gardening, cooking, or creating your own music video) are great ways to get into a “flow state” that promotes natural dopamine release. Spending time with friends and engaging in sober heart-to-heart conversations, exercising, and playing games are all great options as well.
• Stir up some fun mocktails. Celebrate with your recovery community by looking up some fun mocktails to get your mind off booze and find some new favorites.
• Plan a nature outing. There’s something about being in nature that grounds and centers us. And did you know that it’s actually a form of therapy, known as ecotherapy? That’s right — spending time in natural surroundings has been scientifically proven to benefit mental health issues, including anxiety, depression, and addiction.

Summing Up

As we get ready to celebrate National Recovery Month this September, let’s try to think of it as an exciting time of change. Approaching it with a sense of possibility and hope makes the message that much more impactful, building momentum to carry us through the rest of the year and beyond!