‍Find the cost calculator here

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How Much Is Alcohol Really Costing You? (It’s More Than You Think)

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Most of us know alcohol can affect our health, but have you ever added up its full cost? Not just what you pay at the bar, but the food, the hangovers, the lost sleep and the hours that slip away the next day.

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At Clean Slate Clinic, we’ve built a quick evidence-based calculator that helps you see the real impact of drinking - financial, physical and time. It’s private and takes less than two minutes.

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Try the Calculator →

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Alcohol plays a big role in many people’s lives, from social lubrication, to celebration, to commiseration, alcohol is ever-present in British society, positioned as a solution to pretty much everything. But for many Brits - about 10% - alcohol has become a problem for them.

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Stopping or cutting down isn’t about “willpower” or “discipline” - our brains are hard-wired to keep doing what we’ve always done. On top of this alcohol is a highly addictive substance, and we are surrounded by triggers - just watching tv for an evening, without alcohol featuring somewhere, is an impossible feat.  

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This is why, in population studies, only about 20–25 % of people who try to stop drinking without support maintain abstinence for a full year.¹  However, understanding how your drinking affects your financial and physical wellbeing, can help you set goals and create some momentum to change.

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Our calculator draws on national data to estimate:

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• your spend on alcohol (based on UK average prices)
• the extra costs that often follow drinking: late-night food; impulse buys; hangover meals
• the value of time lost to poor sleep and recovery
• and the long-term health impact if drinking continues at current levels

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All numbers are private and for your eyes only.

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What changes when you stop drinking

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In addition to the direct financial savings you make, research shows measurable physical benefits within weeks:

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Timeframe

Evidence-based improvements

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2–4 weeks

Better sleep, improved hydration, lower resting heart rate

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4–6 weeks

Blood pressure and liver enzymes return towards normal 

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3 months

Noticeable increase in energy, concentration, skin tone

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6–12 months

Brain volume and cognitive function recover ²

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12 months of sustained abstinence for one year or more reduces all-cause mortality risk by about 30 % compared with people who continue drinking heavily, restoring life expectancy close to population averages when abstinence is maintained for several years.

Key Takeaway

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Sometimes thinking about ceasing or reducing drinking feels like something to lose - and there’s some truth to this - you might be losing your tried & tested coping mechanism, or the rituals you currently associate with celebrations or socialising.  

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But there is so much to gain - not just the financial savings, but you are literally gaining back life, both in the short-term through energy and productivity increases, and in the longer term, through gaining back years of life.

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Sometimes when you see the numbers for yourself, those gains become clearer and it stops being abstract.

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Curious?

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Try the Cost Check-In yourself - no data saved, no judgement, just insight.

Launch the calculator →

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Or if you’d like to talk through what a safe, supported change might look like:

Book a 15-minute confidential discussion → (link to Calendly)

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The evidence behind the calculator

‍📊 Evidence sources

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UK pricing data

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• Office for National Statistics Retail Price Index (RPI series CZMS, KEF4; 2024).
  
  
• Public Health Scotland price-per-unit averages (≈ £2.05 on-trade; £0.62 off-trade).
  
  

Health impacts of alcohol use

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• Wood et al., The Lancet (2018) - pooled analysis of >600 000 drinkers showing increased cardiovascular and cancer risk above ≈ 12.5 units/week.
  
  
• Regular consumption above this threshold associated with ~4–5 years lower life expectancy compared with low-risk drinkers.
  
  

Sleep and productivity

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• Rohsenow et al., Addiction (2010); Arnedt et al., Occupational & Environmental Medicine (2011) - moderate evening drinking reduces REM sleep, impairs next-day performance and coordination.
  
  

Likelihood of maintaining sobriety

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• Miller & Wilbourne, Addiction (2002) - only ≈ 20–25 % of people who stop drinking without support remain abstinent for 12 months; structured or medical support roughly doubles success rates.
  
  

Health improvements after abstinence

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• Public Health England (2022) Liver Health Guidelines - liver function and blood pressure improve significantly within 4–6 weeks of cessation.
  
  
• Topiwala et al., BMJ Open (2017) - partial reversal of alcohol-related brain atrophy within 6–12 months of abstinence.
  
  

Life-expectancy recovery after 12 months’ abstinence

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• Rehm et al., The Lancet Public Health (2021) - reductions in all-cause mortality risk after 12 months of abstinence.
  

The following questions are useful for people to reflect on in the maintenance stage of change to help them stay on track and keep up their motivation.

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Download the PDF:

Clean Slate Clinic - Maintaining motivation.pdf

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Download the Word document:

Clean Slate Clinic - Maintaining motivation.docx

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Preview:

This document gives you some useful tips on how to practice mindful drinking and ideas on how to reduce or slow down your drinking, therefore helping prevent some of the associated harms.

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Download the PDF:

Clean Slate Clinic - Pacing skills and self-management.pdf

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Download the Word doc:

Clean Slate Clinic - Pacing skills and self-management.docx

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Preview:

Andrew grew up in Far North Queensland, where being young, gay, and a little different often meant learning to mask or minimise parts of himself. In his community, drinking wasn’t just normal - it was expected. And like many teens, he started early.

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He had his first drink around 13 or 14. What began as casual, socially accepted mischief slowly turned into something more persistent - and more complicated.

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“I grew up in a regional area where it felt like there's nothing to do, so you're just drinking all the time and getting up to lots of mischief. But it was very socially acceptable at the time - everyone was kind of doing it.”

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By his twenties and thirties, Andrew was living in Brisbane, then Melbourne, and finally Sydney. On paper, everything looked fine. He was holding down demanding jobs, had an active social life, and moved with confidence through the world. But behind the scenes, alcohol had become a daily presence - and a private battle.

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He remembers trying to quit countless times. Taking breaks during ‘Dry July’. Bargaining. Promising himself, “just a few this time.” But he always came back.

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“Realistically, I was trying to stop drinking very young - in my twenties. But it was always half-hearted. If I did take a break, I was just counting down the days until I could drink again. And that’s so normalised - you stop for 30 days and people say, ‘Great, now let’s get hammered.’”

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He laughs now about some of the Facebook memories that pop up - pictures of him proudly holding a beer after a self-imposed dry spell, captioned ‘I missed you’ with a beer in hand.

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Eventually, it all caught up with him. His drinking wasn’t just affecting his body - it was affecting his mind. His mental health was suffering, and he was tired of pretending he could keep all the plates spinning.

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“There wasn’t one big rock bottom. It was more like… a thousand ignored warnings. I had psychologists, friends, family, doctors telling me I needed to stop. I brushed them all off. But slowly, the cumulative effect of it all got through. And one day, I just couldn’t do it anymore.”

It was around that time, five and a half years ago, that Andrew came across Clean Slate Clinic - almost by accident. He was seeing a queer-friendly GP in Sydney when he heard about the pilot program being run by Dr Chris Davis, co-founder of Clean Slate Clinic. He describes it now as a lifeline.

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“As a gay, queer person, there's beauty in accessing healthcare where you don't have to think about being gay. It takes a whole level of complexity away. I had a mental health condition. I had a drinking problem. But I didn’t have to worry about hiding any of that - I could just focus on getting better.”

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With Chris, he finally felt safe. Together, they made a plan. They talked through medications and timelines. Andrew picked a date. It still felt daunting - but it also felt different. This time, he wasn’t doing it alone.

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The detox process wasn’t easy. But seven days in, Andrew walked into Chris’ office and saw something in himself he hadn’t seen in years.

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“Chris looked me in the eyes and said, ‘Look in the mirror - look at how clear your eyes are.’ And I did. And it still makes me a little emotional thinking about it, because he was just beaming with joy. It made me realise - wow, something has already changed. That moment sticks with me. Even now, no matter what’s going on, I look in the mirror and remember: I’ve conquered something huge.”

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And that moment was only the beginning.

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Quitting alcohol gave Andrew the clarity to finally engage with his mental health properly. About two years into sobriety, he was diagnosed with bipolar disorder - a condition that had long been masked by alcohol use.

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“Now I’m on proper medication and I understand myself so much more. It’s not all rainbows - life is still hard sometimes - but I’m stable. And if I hadn’t quit drinking, I probably never would’ve found that out.”

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He also found himself rediscovering parts of life he’d lost. He moved to the beach. Started swimming in the ocean every day. Became a lifesaver. Trained others. Felt pride.

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“I completely picked up my life and moved to the beach. I swim in the ocean every day. It’s my meditation. It empties my mind. And honestly, it feels like everything I touch now turns to gold. Not in a flashy way - just in a steady, clear, calm way.”

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But he’s also honest about the challenges - particularly the social side. Navigating friendships, rebuilding routines, saying goodbye to people he cared about, and learning how to show up differently.

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“I wasn’t really prepared for how much the social element would change. Some friends clearly had to go. Others, I had to work really hard to keep. I had to rebrand how we related - it couldn’t be nights out getting wasted anymore. So I suggested brunch, walks, things that didn’t revolve around alcohol. People were actually really open to it - more than I expected.”

When asked what advice he’d give to someone thinking about quitting drinking - Andrew doesn’t hesitate:

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“The only thing I regret is not stopping sooner. Sobering up has made life a joy. I used to feel like I was swinging from vine to vine, just trying to survive. Now, I feel like I’m in charge. I lead in most areas of my life. And if you’re even thinking about making a change - just give it a red-hot go. You’ve got nothing to lose. And so much to gain.”

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To hear more on Andrew's story, tune into his episode on the Clean Slate podcast.

The Beating Heart of the Business

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Spotlight On | Dr Chris Davis - GP, Drug & Alcohol Specialist, and Co-Founder of Clean Slate Clinic.

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Understanding substance dependence is complex. And telling someone who wants to quit, to 'just do it' - like the Nike catch phrase - well, it's not all that easy.

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This is what you’ll hear from Dr Chris Davis - GP, Addiction Specialist, and Co-Founder of Clean Slate Clinic.

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Chris is happy to talk about topics that are right under our noses, that we may deeply misunderstand. Things like drug and alcohol dependence, treatment options, the case for pill-testing, and adding labels to indicate that alcohol causes cancer and can lead to death.

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They are discussions that many shy away from - possibly due to shame and stigma, but Chris believes these conversations are essential for creating meaningful change.

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Growing up in a family of seven nurses in Liverpool, England, it might have seemed inevitable that Chris would end up in healthcare. But the path that led him to co-found Clean Slate Clinic was anything but predetermined.

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As a young lad, Chris grew up surrounded by a big family with lots of aunties and uncles, and a big clan of cousins. As he grew older, and came to terms with his identity in a town that held traditional values, Chris often felt the fear of judgment and experienced firsthand what it felt like to live under the weight of societal stigma.

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"My experience growing up gay in a fairly religious, homophobic town, shaped me. It helped me not to judge anybody, because I was always very fearful of being judged myself."

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This 'no-judgement' philosophy would become the cornerstone of Chris' future as a GP and addiction specialist, where his skills of empathy and understanding would prove to be just as important as his clinical expertise.

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It was during the isolation of the COVID-19 pandemic that Chris noticed a growing pattern emerging in his GP practice - a sharp increase in alcohol dependence, coupled with a lack of accessible support services. Rather than simply observing this crisis, Chris became curious about how to respond to both the barriers that were in place to seek treatment, as well as the stigma preventing people from reaching out for help.

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He responded by beginning to offer a telehealth detox service to support people in the comfort of their homes."What I found was that people didn't have to repeat their story to different doctors and nurses. I would help them in their recovery journey from an environment where they felt safe and comfortable. They would engage. And the outcomes were fantastic."

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Seeing the positive impact on his patients, Chris collaborated with Chris Raine - founder and CEO of Hello Sunday Morning, and Pia Clinton-Tarestad, who had just left her role as a partner at Deloitte, to forge a new option for clients seeking to curb their substance dependence.

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Dr Chris and his team developed evidence-based protocols that have now helped over 1000 Australians successfully complete their detox journey from home.

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Clean Slate isn't built on rigid abstinence principles and Chris himself enjoys the occasional drink, but he's deeply aware of alcohol's complex role in Australian society. "I just got offered a beer at 9am in the morning getting a haircut" he told his team one morning - "I promise I said no." But jokes aside, he realises that the extent to which alcohol is embedded in Australian culture is something that needs to be addressed at a government level.

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Approximately 2 million Australians suffer from alcohol dependency, which is staggering. Alcohol is present at almost every milestone and occasion - whether celebrating sports victories or mourning losses. And the pervasiveness of alcohol in our culture extends to everyday activities too, from camping and fishing to simple dinner gatherings.

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Clean Slate Clinic has grown steadily since its inception just four years ago, with Chris as the beating heart of the business. As CEO Pia will attest "Chris is just the pinnacle of what it is to be a good human. He doesn't have a mean bone in his body. He doesn't have anything other than pure intent. And he's just so wonderful as a friend, as a business partner, as a leader. And he inspires every single person in the organisation to be a better human and to focus on the good in people and to stay focused on what matters."

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No judgement seems to be the recurring thread when speaking to his staff, and it appears that Chris is the glue that binds the company together. There is a deep, deep admiration for Chris from his business partners, patients, and colleagues.

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"He is someone who can see potential in people even when they can't see it themselves." says Pia. "And it's this combination of clinical rigour and profound empathy that makes his approach so effective."

As Clean Slate Clinic continues to grow and evolve, Dr Chris Davis remains committed to his vision of making evidence-based treatment for substance dependence more accessible, understanding, and effective.

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From his upbringing in Liverpool from a family of seven nurses, the lineage was there, and I guess it wasn’t a far walk to think he went on to practice medicine. But becoming a pioneer in telehealth addiction treatment in Australia, shows that sometimes the most meaningful changes come from not just the clinically trained, but those who understand first hand the importance of compassion and the power of non-judgmental care.

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What does it mean to truly change?

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Not just the superficial adjustments we make to appease others or meet societal expectations, but the deep, fundamental shift that transforms how we view ourselves and our place in the world.

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For Greg, this transformation began with a Facebook ad. Like many before him, he had tried various methods to break free from alcohol's grip - from alternative medicines to spiritual retreats. But it wasn't until he encountered Clean Slate's program that something clicked. His story offers a window into not just recovery, but rediscovery.

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Eleven months into his journey, we pried Greg with a handful of questions, to explore what happens when someone decides to not just change their habits, but to fundamentally reimagine their relationship with themselves.

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His insights reveal something profound about the nature of alcohol use, healing, and the human capacity for transformation.

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How do you feel today?

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Each morning when I wake up and go outside to greet the early sunrise, I'm still surprised at how fantastic I feel compared to this time last year. The catchphrase ‘drinking alcohol steals hours from the following day’ is so true, and it's only when you become sober that the penny drops.

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What have been the biggest benefits you've noticed?

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For many years, my character featured extreme highs and low lows. I was like a yacht in a stormy sea, flipping from one side to the other.  I'm now more stable and I don't seem to overact when issues or a conflict arises. This to me, is surprising, and a welcome change to having an erratic personality.

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I know in the past, the worst mistakes I made, both financially and through my interaction with people, were caused by alcohol which impairs your judgement.

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Did anything about the Clean Slate programme surprise you?

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I vividly recall my first phone conversation when I responded to the Clean Slate advertisement. I believe it was Pia who took the call. I was skeptical about the program at first. I was eventually assigned Fiona as my nurse, and she immediately understood my situation.

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I initially only wanted to control my drinking and not give up drinking permanently. However, over the first six months, my craving and habit for the ‘6pm cocktail hour’ started to disappear.

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I now have no interest in drinking soda with wine as wine is no longer a part of my life. Even zero beer is not of great interest. I’ll have an occasional zero beer but the taste of beer is no longer a craving that I desire.

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Any tips for overcoming the hurdles that come with detox and withdrawal?

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Around month three of the program, Fiona asked me to go within myself and try and establish why I commenced drinking heavily. This was extremely informative and a big step in understanding one's self.

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I then studied why alcohol is so attractive and became interested in how the body produces the four main happy chemicals, Dopamine, Oxytocin, Serotonin, Endorphins (DOSE).

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Understanding how alcohol artificially produces Dopamine versus the body naturally producing Dopamine was a lightbulb moment. Realising the dangers of alcohol which gives the recipient a quick Dopamine fix lasting about fifteen minutes, explained why another drink is required over and over again.

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I'm the first to admit that I had some fabulous times drinking wine with friends. It relaxes you, makes you happy, and one tends to forget their immediate problems. However, it's a never-ending treadmill of alcohol each day, and its such a dangerous drug.

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During my hangover mornings I had a yearning in becoming the young carefree adventurer I was decades ago, who was a spiritual person on a journey of inner discovery. And finally, my old self has awakened.

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This quote rings true;

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“Maybe the journey isn't so much about becoming anything. Maybe its about unbecoming everything that isn't you, so you can become who you were meant to be in the first place.“ Paulo Coelho Author of The Alchemist.

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What would you say to anyone looking to reduce alcohol in 2026?

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YouTube has many inspirational videos about sobriety, including celebrities who share their journeys. James Corden speaks candidly about his experience and reasons for giving up alcohol, while neuroscientist TJ Power offers fascinating insights about ways to hack your dopamine naturally.

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However my journey in becoming sober took time to find the right avenue. For a number of years I knew that each week I was drinking more, and the early morning hangovers were becoming worse. I recall praying to God to give me a direction in finding a way to control my alcohol abuse. However, we all know that by 5pm the hangover symptoms have reduced and its time to start cocktail hour. Repeat, Repeat, Repeat.

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In the process of controlling my drinking, I tried AA, therapy, Magic Herbal Tea, Hash Oil, Ozempic, Hippy Health Retreats and a Bracelet made from precious native Indian stones.

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You can't do this alone, each person's journey is different but there's one thread which is common; admit your addiction and be honest in asking for help.

“Your Voice. Your Choice”

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With this year’s Women’s Health Week theme ‘Your Voice, Your Choice’ - we spoke to Corporate Wellness Speaker and podcast host of ‘Not Drinking Today’, Isabella Ferguson and The Alcohol Mindset Coach Kathryn Elliott, to turn our attention to what often evades our awareness - our health, and address women’s relationship with alcohol today.

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Two words. ‘Voice’ and ‘Choice’. Sometimes having words to reflect on can help to guide our decisions to forge a healthy path forward.

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When it comes to ‘Our Voice’, across Australia and the world, women today are breaking through the cultural reticence and finding their voice. The voice also highlights the significance of listening to stories told. It’s so important sitting with other people’s words, including those with lived experience and allowing those voices to speak their truth without judgement.

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‘Our Choice’ can mean facing fears and breaking through cultural barriers. It’s empowering to feel in control of our choices, particularly when it comes to healthy decisions around alcohol.

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Facing Fears

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Something that often stands in the way of women speaking up, or making healthy choices for themselves - is fear. Fear of being judged or shamed. For those who battle with alcohol and substance dependence, fear can embed itself in our inner voice, running riot in our minds and echoing ceaselessly. A hangover can make the inner voice intolerable with next-day cringes over things we did or said the night before.

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Many women hesitate to admit—even privately—that they might have a dependence on alcohol. This reluctance makes it all the more admirable when someone finds the capacity for honesty - to acknowledge their struggle and take those crucial first steps toward seeking help.

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‘Not Drinking Today’ podcast co-host and recovered lawyer, Isabella Ferguson, confronted her fears after what she admitted to “being stuck in a stress-drinking-burnout cycle”, and drinking to cope with work, parenting, and a growing dissatisfaction with how she was living.

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“I was a litigation lawyer, a step-mum to two girls and mum to two young boys and drinking to get energy, to relax, to get to sleep, and to socialise. I was a functional drinker for years until I went to a treatment centre for support. For the very first time I had the space to objectively view my life and see that it was heading for a train wreck.”

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As a lawyer and parent, Isabella straddled the complexities many working mothers face - the limitations of being in tune with your own identity as life accrues more and more responsibility to others, and leaves less time for yourself.

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After treatment, Isabella now says that she approaches alcohol mindfully rather than habitually, and sees it as something that overall, only attracts negative impacts. Reflecting on the demands of women, she says; “Most women are time-poor and are spinning 101 plates in the air with competing demands vying for their attention. A glass or two of wine replaces a run or a walk with a mate. At the start, it’s an attractive quick fix. In reality though, drinking perpetuates an unhealthy cycle. As our tolerance grows, the more we drink, the more fatigued, stressed, unhappy and unhealthy we become.”

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Today, Isabella uses her voice by acknowledging alcohol, stress and burnout.

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‍“For me, my voice has been a crucial component of breaking my alcohol dependence. Starting a podcast about alcohol, sharing my story, and supporting others in my counselling practice have helped me to stop relying on alcohol. It has allowed me to feel purposeful, seen, heard and not alone in my pursuit to drink less.”

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Reshaping Culture

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Growing up as a teenager in the 80s, Alcohol Mindset Coach Kathryn Elliott, experienced regular binge drinking. In fact, most Australians who grew up in this era will recognise drinking alcohol with their mates on weekends as familiar terrain. It was accepted as a rite of passage, and now—those in their 40s and 50s are seeking to break these deeply ingrained habits.

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Kathryn says that shifting these long-formed drinking habits can take up to 12 months for women in their 40s and 50s, and the change involves focusing on neuroplasticity - and rewiring the brain - which requires time and repetition. Kathryn believes that if people can find a meaningful reason to reprogram their neural pathways, that will allow new responses around drinking to form.

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Kathryn's last drink was on June 30, 2019, and she admits it took about a year to completely change her perspective on alcohol. Shortly after, she was diagnosed with breast cancer, which only made her more determined to stay sober.

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Kathryn openly addresses the science linking alcohol to breast cancer and today uses her voice to raise awareness about the indisputable evidence-based research connecting the two. If you’re a woman seeking facts about the carcinogenic impacts of alcohol on the body, Kathryn has a staggering scope of stats that she is more than eager to share.

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She says; “Women are affected by alcohol differently to men. We have less of the enzyme alcohol dehydroganese, called alcohol D, that breaks down alcohol, which means we absorb about 30% more alcohol into the bloodstream than a man of around the same weight.”

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“We  also  have more body fat. Men have a higher water percentage, so they're able to dilute the alcohol in their bodies. And then women who go through hormonal changes like perimenopause, will also notice exacerbated symptoms and less alcohol tolerance.”

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Kathryn is proud to use her voice on women’s health in her coaching work and as an advocate for those who are living with breast cancer or struggling with alcohol.

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“I stopped drinking at the age of 46 and I'm about to turn 52 later this month. What I will say is that choosing an alcohol-free lifestyle for me has been so incredibly freeing. And it was something that I didn't believe was possible for me in my 40’s.”

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The Company We Seek

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Women seek belonging and connection and their lives are often characterised by conversations with family, friendships, and other relationships, which are all integral parts of our health and wellness.

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In the same vein, sometimes the greatest liberation is not having to be in the company of other people dependent on substances. Often, you realise your personalities don't truly align. You're merely there for the social connection that alcohol facilitates.

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Kathryn says; “I think my friendships with people since I've stopped drinking have become a lot more connected. With my friends who are drinkers, it took some time to realign and work out where our friendships were at - but I've managed to feel really comfortable now with those relationships. Yes, they've changed, but there's acceptance and no judgement either.”

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Embrace Change

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Embracing change for both Isabella and Kathryn has proven to alter their lives for the better and using their voices has empowered others. Both women are passionate about the science behind alcohol and are also extremely empathetic, with an insistence that each of us is worth more than the worst thing we’ve done.

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Kathryn has just returned from delivering a presentation at the Melbourne Exhibition Centre for Women’s Health Week when we speak and I ask her how she is feeling these days.

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“Well it’s five years since diagnosis and yeah, I'm doing really well. My health is really good, which is fantastic.”  

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Where Kathryn is today has not been an easy journey but a worthwhile one. She says that “..it has come through a lived experience of going through both breast cancer and binge drinking and publicly talking about it.” and admits - that’s hard to do.

For those thinking about change, Isabella suggests; ”Start by taking a bird’s eye view of your weekly routine and ask yourself some questions that bring awareness to your situation for changes to be made.”

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She recommends women take a few moments to turn the lens on themselves and ask;

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• Does my alcohol consumption have a role in how unhealthy and unhappy I am feeling?
• Am I using alcohol to cope with stress?
• Is drinking harming me more than helping me?
• What do I actually need and want?
• Can I swap drinking with another way of de-stressing, such as exercise?

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Knowing that the answers are both common and impermanent may help in your journey forward.

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History demonstrates that when we make thoughtful choices, speak up, and raise our voices, change occurs gradually. Women are elected into government, outdated patterns and belief systems change, habits of life can get smaller and shrink - and become a point of history in your own story.

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This week, commit to healthier choices, embrace your authentic self, and find the courage to raise your voice. This is where true empowerment begins, where we can transform our lives and inspire others to do the same.

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• Follow more info here: https://www.jeanhailes.org.au/womens-health-week
• Clean Slate Clinic Podcast with Isabella here: https://www.cleanslateclinic.com/not-drinking-alcohol-today
• Kathryn’s Alcohol Mindset Coaching website here: https://www.thealcoholmindsetcoach.com/

More and more individuals are choosing to take breaks from drinking - whether for health, clarity, or simply to see how life feels without it.

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In fact, recent research shows that the UK and Australia are drinking less than they were two years ago, and nearly half say they’re choosing to abstain from alcohol at times throughout the year. In younger generations, the shift is even more pronounced with Gen Z and Millennials embracing ‘sober-curious’ living in growing numbers, often driven by a desire for better sleep, mental clarity, and connection.

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Whatever your reasons - a gut feeling, a health scare, or just a quiet curiosity - you’re certainly not alone.

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In the short term: what you might feel in the first few weeks

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The early days of taking a break can feel different for everyone. Some people notice positive changes almost immediately - for others, the benefits come more gradually.

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Here’s what our clinical and lived experience team tells us you can expect:

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• Your sleep might improve (or feel a bit disrupted at first). Alcohol is a sedative, but it interferes with deep, restorative sleep. Within a week or two, many people report sleeping more soundly and waking up feeling clearer [2].

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• Mood and energy can start to stabilise. A 2020 study found that people who abstained from alcohol for four weeks reported improvements in concentration, reduced anxiety, and a greater sense of calm [3]. That said, it’s normal to feel flat or irritable in the beginning - these changes in brain chemistry can take time to settle.

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• Physical improvements are common. You might notice brighter skin, better digestion, and even some weight changes. In a recent study, participants who took a month off alcohol saw improvements in liver function, insulin resistance, and blood pressure [4].

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• Your social habits may shift. You might feel unsure at first - about what to order at the pub, how to navigate parties, or what to say to friends. But many people find that ‘sober-socialising’ becomes easier and more rewarding with time, as you become more present and establish more meaningful connections.

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In the long term: what starts to change over the next few months

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As weeks turn into months, the most rewarding changes begin to unfold - not just physically, but mentally, emotionally and socially.

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• Your brain gets a chance to heal. Long-term alcohol use can affect areas of the brain responsible for memory, decision-making and emotional regulation. Research shows that after three months of abstinence, brain volume begins to recover and cognitive performance can improve [5].

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• Mental health tends to strengthen. While everyone’s experience is unique, studies consistently show that reducing alcohol leads to lower rates of depression and anxiety [6]. Many people also notice improved self-esteem and a greater sense of stability.

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• Your body benefits from lowered risk. Long-term abstinence reduces your risk of high blood pressure [7], liver disease [8], and certain types of cancer [9]. The body is incredibly resilient, and healing is possible at every stage.

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• Relationships may deepen. When you’re more emotionally available and mentally clear, it can ripple outward - to your family, your friendships, your sense of self. Many people say that the greatest benefit of going alcohol-free isn’t what they’ve given up, but what they’ve made space for.

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Chris G’s experience

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Chris G was a client in our program. His lived experience gives him a powerful understanding of what real, sustainable change feels like from the inside out, sharing that:

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“Taking a break from alcohol had a bigger impact than I expected. In the short term, I noticed some immediate benefits - my sleep improved, I had more energy in the mornings, and the mental fog that had become normal started to lift. It wasn’t all smooth sailing at the start, there were some uncomfortable moments as I adjusted to new routines without the usual crutch.”

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“But over time, the changes became even more noticeable. I found I could manage stress more effectively, stay focused at work, and show up more consistently for the people around me. The constant background noise in my mind - overthinking, self-doubt, anxiety - settled right down. I started making clearer decisions and actually enjoyed having a bit more mental space.”

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“Looking back now, life without alcohol feels more steady and intentional. I’m not just getting through the week anymore, I’m genuinely participating in it.”

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Chris’ story mirrors what many others tell us: that even though the early stages can feel uncertain, the longer-term benefits far outweigh the initial discomfort.

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Sources

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• [1] Newman, R.K., Stobart, M.A. and Gomez, A.E. (2024). Alcohol Withdrawal Syndrome. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK441882/.

• [2] de Visser, R.O. and Piper, R. (2020). Short- and Longer-Term Benefits of Temporary Alcohol Abstinence During ‘Dry January’ Are Not Also Observed Among Adult Drinkers in the General Population: Prospective Cohort Study. Alcohol and Alcoholism, 55(4), pp.433–438. doi:https://doi.org/10.1093/alcalc/agaa025.

• [3] Kast, K.A., S Alex Sidelnik, Nejad, S.H. and Suzuki, J. (2025). Management of alcohol withdrawal syndromes in general hospital settings. BMJ, pp.e080461–e080461. doi:https://doi.org/10.1136/bmj-2024-080461.

• [4] Mehta, G., Macdonald, S., Cronberg, A., Rosselli, M., Khera-Butler, T., Sumpter, C., Al-Khatib, S., Jain, A., Maurice, J., Charalambous, C., Gander, A., Ju, C., Hakan, T., Sherwood, R., Nair, D., Jalan, R. and Moore, K.P. (2018). Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. BMJ Open, [online] 8(5). doi:https://doi.org/10.1136/bmjopen-2017-020673.

• [5] Durazzo, T.C., Stephens, L.H. and Meyerhoff, D.J. (2023). Regional cortical thickness recovery with extended abstinence after treatment in those with alcohol use disorder. Alcohol. [online] doi:https://doi.org/10.1016/j.alcohol.2023.08.011.

• [6] Voltaire-Carlsson, A., Hiltunen, A.J., Koechling, U.M. and Borg, S. (1996). Effects of long-term abstinence on psychological functioning: A prospective longitudinal analysis comparing alcohol-dependent patients and healthy volunteers. Alcohol, 13(5), pp.415–421. doi:https://doi.org/10.1016/0741-8329(96)81678-8.

• [7] Millwood, I.Y., Walters, R.G., Mei, X.W., Guo, Y., Yang, L., Bian, Z., Bennett, D.A., Chen, Y., Dong, C., Hu, R., Zhou, G., Yu, B., Jia, W., Parish, S., Clarke, R., Smith, G.D., Collins, R., Holmes, M.V., Li, L. and Peto, R. (2019). Conventional and genetic evidence on alcohol and vascular disease aetiology: a prospective study of 500 000 men and women in China. The Lancet, [online] 393(10183), pp.1831–1842. doi:https://doi.org/10.1016/S0140-6736(18)31772-0.

• [8] Duggan, A. and Duggan, J. (2011). Current issues in alcohol Alcoholic liver disease Assessment and management. Australian Family Physician, [online] 40(8). Available at: https://www.racgp.org.au/getattachment/7f94df44-4a7f-4934-b85a-74cd41425f5b/Alcoholic-liver-disease.aspx.

• [9] Bagnardi, V., Rota, M., Botteri, E., Tramacere, I., Islami, F., Fedirko, V., Scotti, L., Jenab, M., Turati, F., Pasquali, E., Pelucchi, C., Galeone, C., Bellocco, R., Negri, E., Corrao, G., Boffetta, P. and La Vecchia, C. (2015). Alcohol consumption and site-specific cancer risk: a comprehensive dose–response meta-analysis. British Journal of Cancer, [online] 112(3), pp.580–593. doi:https://doi.org/10.1038/bjc.2014.579.

Naltrexone is a medication used as part of a comprehensive treatment programme as an aid to treat alcohol dependence with the goal of maintaining abstinence.

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Learn more about Naltrexone by downloading the document below.

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‍The information has been prepared to answer some of the common questions you may have about Naltrexone. If you have a concern about any medicine you are taking, you should always consult your doctor or pharmacist.

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Download the PDF:

Clean Slate Clinic - What is Naltrexone_.pdf

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Download the Word doc:

Clean Slate Clinic - What is Naltrexone_.docx

‍

Preview:

If you’ve been thinking about cutting back on alcohol - or stopping altogether - the idea of taking medication might come as a surprise. You’re not alone in that. We speak to so many people who say: “I thought I’d just push through it”, or “I didn’t realise withdrawal could be dangerous”.

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And here’s the truth: for some people, stopping alcohol after a period of regular or heavy use can come with risks. It’s not about willpower. It’s about biology. And this is where medication, like diazepam, can play a really important role - not just in keeping you safe, but in making those early days feel a little less overwhelming.

Let’s walk through it together.

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What’s actually happening in your brain when you stop drinking?

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Alcohol might feel like it slows you down - helps you switch off, sleep, take the edge off. That’s because it increases the activity of a calming brain chemical called GABA (short for gamma-aminobutyric acid). Think of GABA as your brain’s natural brake pedal. It slows things down, takes the tension out of your system.

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But when you drink regularly, your brain starts to adjust. It pushes back by turning the volume down on GABA and turning the volume up on excitatory chemicals like adrenaline, cortisol and glutamate. It’s trying to stay balanced. This is how you build a tolerance to alcohol - meaning you need more alcohol to have the same effect.

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Now here’s the kicker: when you suddenly remove the alcohol, that calming effect disappears - but your brain’s still stuck in high gear. This is what causes withdrawal symptoms. Your body becomes overstimulated. You might feel shaky, sweaty, anxious, restless. You might struggle to sleep, or feel like your heart’s racing. In more severe cases, there’s a risk of seizures or hallucinations.

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It’s not just unpleasant - it can be dangerous. And that’s why, for some people, we use diazepam.

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So, what exactly does diazepam do?

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Diazepam is a medication in the benzodiazepine family. It essentially steps in and acts like a temporary GABA booster. It calms the nervous system, reduces overactivity, and helps the body settle.

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If alcohol has been pressing your brain’s brake pedal for months or years - diazepam gently applies the brakes for you while your brain relearns how to do it on its own. It doesn’t replace alcohol, and it doesn’t “numb you out.” It simply helps your system stabilise as it adjusts to functioning without alcohol.

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Depending on your needs, diazepam might be used for a few days to a week. It’s always prescribed with a tapering plan - meaning the dose gets gradually reduced as your body settles. We don’t want you to be on it for long. We just want to help you cross the bridge safely - and we’ll walk you across it.

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What withdrawal actually feels like - and where diazepam helps

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Here’s how it often goes: the first 6 to 24 hours after your last drink, your body starts to notice the change. You might feel a little restless, your sleep might be patchy, and you might feel like your thoughts are racing, or like you’ve got a low-level buzz of anxiety running under everything.

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By the 48-hour mark, these symptoms can peak - especially if you’ve been drinking heavily. Tremors, nausea, sweating, mood swings, even hallucinations in some cases. This is the window where things can tip from uncomfortable to unsafe.

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Diazepam helps take the edge off those symptoms - not in a numbing way, but in a supportive way. It allows your body to rest, your heart rate to slow, your sleep to return in short bursts. It gives your brain a softer landing. And in doing so, it gives you more clarity and control to focus on the bigger picture: why you’re doing this, and what life could look like on the other side.

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“Do I have to take it? What if I don’t want to?”

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Great question. The short answer? No, not everyone needs medication. And if you don’t want it, we’ll talk through the alternatives.

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But if you’re drinking heavily or regularly - especially daily - there’s a good chance your body has developed some physical dependence. In those cases, going it alone isn’t just hard. It can be risky.

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At Clean Slate, we assess every person individually. We take into account your drinking patterns, your medical history, and your goals. If diazepam is appropriate, we’ll explain exactly why, how it works, and what to expect. No jargon. No pressure. Just options, clearly laid out. And you’ll never be left to figure it out on your own.

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You don’t have to white-knuckle it

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There’s a common myth - especially among high-achievers, carers, perfectionists - that we have to do everything the hard way to prove we’re “really” ready to change.

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But recovery doesn’t have to be brutal. It can be supported, informed, and kind. Taking a break from alcohol is a big deal. Giving your body time to recalibrate safely is a big deal. And asking for help - including medication support when needed - is not a weakness. It’s wisdom.

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If you’re not sure whether you’ll need medication, or you just want to talk things through, we’re here. We offer a safe, evidence-based, fully remote medical detox from home - and a team of people who’ll treat you like a whole human, not a “case.”

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We’re here to help you take that next step whenever you’re ready. Check your suitability today.

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Sources

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Amato, L., Minozzi, S., Vecchi, S. and Davoli, M., 2022. Benzodiazepines for alcohol withdrawal. Cochrane Database of Systematic Reviews, 2022(3), Art. No.: CD005063. [online] Available at: https://www.cochrane.org/evidence/CD005063_benzodiazepines-alcohol-withdrawal.

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Haber, P.S. and Riordan, B.C., 2021. Guidelines for the treatment of alcohol problems. 4th ed. Sydney: Specialty of Addiction Medicine, Faculty of Medicine and Health, The University of Sydney. [online] Available at: https://alcoholtreatmentguidelines.com.au/medications-for-managing-alcohol-withdrawal/benzodiazepines].

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Weintraub, S.J., 2017. Diazepam in the treatment of moderate to severe alcohol withdrawal. CNS Drugs, 31, pp.87–95. [online] Available at: https://link.springer.com/article/10.1007/s40263-016-0403-y.

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Al-Maqbali, J.S., Al Alawi, A.M., Al-Mamari, Q., Al-Huraizi, A. and Al-Maqrashi, N., 2023. Symptoms-triggered approach versus fixed-scheduled approach of benzodiazepines for management of alcohol withdrawal syndrome: Non-randomized controlled trial. Alcohol, 106, pp.10–14. [online] Available at: https://www.sciencedirect.com/science/article/pii/S0741832922000982/.

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Use this important mindfulness tool to help aid your decision making.

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Download the PDF:

Clean Slate Clinic - Weighing up the pros and cons.pdf

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Download the Word doc:

Clean Slate Clinic - Weighing up the pros and cons.docx

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Preview:

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Hello Sunday Morning

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Hello Sunday Morning's aim is to change the world’s relationship with alcohol, one Sunday at a time.

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Whether that means abstaining, taking a break, or simply understanding how to have a healthy relationship with alcohol, they support you and your choice. The site includes resources and tips for cutting back on drinking, as well as information on Daybreak, their powerful support app to help you reset your drinking habits with a supportive online community and free health coaching.

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￫ www.hellosundaymorning.org

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Sober in the Country

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Sober in the Country is a grassroots, rural not-for-profit creating conversations across rural Australia to ensure our mates know that it's always #OK2SAYNO to booze.

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￫ www.soberinthecountry.org

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This Naked Mind

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Bestselling Author of 'This Naked Mind' and 'The Alcohol Experiment', Annie Grace, provides great resources alongside her books on this site, including an excellent range of podcasts and youtube videos.

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￫ www.thisnakedmind.com

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Samsn

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Australia’s leading organisation for male survivors of child sexual abuse and their supporters.

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￫ www.samsn.org.au

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HumanKind Meditation

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These guided meditations are designed to support wise and loving care (for self, others and the world).​

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￫ www.humankindmeditation.com

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Sober Girl Society

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The sisterly safe space for sober and sober curious women who are changing their relationship with alcohol.

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￫ www.sobergirlsociety.com

￫ Sober Girl Society on Instagram

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Wada Wanti

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A web-app designed to help Aboriginal and Torres Strait Islander people who use ice to use less or stop using.

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￫ https://www.wadawanti.org.au/