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Blog Posts
The Pursuit of Progress Over Perfection
In moments of self-reflection during recovery, we can confront an uncomfortable truth - that the journey is rarely linear.
The path towards change — whether breaking free from alcohol or overcoming other substance dependence - demands we embrace an essential paradox; that true healing often emerges from our perceived setbacks.
As Dr. Chris Davis (Clean Slate co-founder, GP and AOD specialist) will tell you, "Recovery isn't about never falling; it's about learning to get up each time with an improved understanding of ‘why’ we fell in the first place."
Consider a marathon runner. They don't sprint from start to finish but rather find their rhythm, adjust their pace, and sometimes, slow down to ensure they complete the distance. Similarly, meaningful personal change is not about racing to perfection but about sustainable progress.
"Sustainable growth towards change comes from building consistent, manageable habits rather than attempting dramatic overnight changes." Dr Chris says.
So how should we respond if we relapse? Rather than surrendering to self-judgment, we can choose to approach these moments with curiosity.
Ask what circumstances surrounded the slip up? What internal narrative were we telling ourselves? Was it confidence we craved? A temporary escape from anxiety? Often, stress emerges as a primary trigger for substance use, pushing us toward familiar but harmful coping mechanisms.
By identifying these underlying triggers, we can begin to map the whole landscape of our dependence and work out the best path to recovery.
Instead of ruminating in regret, we can use these junction points to create practical strategies for maintaining a healthy relationship with alcohol. This might mean identifying when to reach out to your support network, attending additional SMART recovery meetings, or ensuring you have healthy coping tools readily available.
Chris Gimpel, who leads our SMART recovery groups as Head of Client Engagement at Clean Slate, sees these concerns come up regularly in group discussions. Having navigated his own journey with alcohol dependence, Chris understands deeply how setbacks can impact someone's confidence and mental wellbeing.
He shares, "You know what? These questions come up in almost every session - you're definitely not alone in this. What I've learned, both personally and from our group members, is that reaching out after a lapse is one of the bravest things you can do. Just having that conversation, whether it's with a support person or even in the SMART Recovery group, can give you that spark to keep going. That's where the real strength is - in being open about it and letting others support you. After any slip up - you actually have completed an experiment and now have all the data you need to choose the next steps"
Ultimately, progress isn't about achieving perfection - it's about developing a deeper understanding of ourselves and building a toolkit that works for our own individual circumstances.
Each step forward—and yes, even each step back—contributes to this growth mindset. Seen through this perspective, these moments don’t become a point of failure, but opportunities for deeper learning and stronger resolve.
The Neuroscience Behind Alcohol Dependence | A Discussion with Dr David McLaughlan
Here's a stat that might make you pause before reaching for that next glass of wine. Research shows that drinking one bottle of wine carries the same carcinogenic risk for breast cancer as smoking 10 cigarettes.
Let that sink in for a moment. One bottle of wine. 10 cigarettes.
It's the kind of sobering information that doesn’t make it onto wine labels and rarely into the public discourse. But as Dr David McLaughlan will tell you, "The alcohol companies are just not going to share that information with you, so somebody has to".
Dr David McLaughlan is a consultant psychiatrist based in London who specialises in supporting people with addictive behaviours and harmful habits, particularly alcohol use. Beyond his private clinical practice at a prestigious London hospital, he's channelled his expertise into creating Curb, a mobile application designed to help people self-manage their relationship with alcohol and prevent relapse.
His interest in addiction medicine developed during his time as a research fellow at the Institute of Psychiatry, where he studied a Bachelor of Biomedical Science (BMSc) in neuroscience. “That was where I fell in love with addiction,” he says. “Honestly, I thought the way that the brain worked in addiction, it was just fascinating.”
Speaking with Dr David - the fascination he has for the brain and how it works is infectious. His knowledge about the workings of the human brain and the differences in each individual is profound. The beginnings of ‘alcohol dependence’ start in a region of the brain called the nucleus accumbens, where alcohol starts rewriting your brain's operating system. It’s a part of the brain that can make alcohol both seductive and dangerous.
"With alcohol addiction, we see a desensitisation of GABA (gamma-aminobutyric acid) receptors because alcohol mimics this neurotransmitter GABA," David explains. "When your brain is exposed to alcohol over a long period of time, it just becomes a bit numb". This numbness creates a dangerous feedback loop - you need more alcohol to achieve the same effect, pushing you further down the path of dependency.
“And then the other thing is when that alcohol's not there, mimicking GABA, you get this rebound excitation. So that's why - although alcohol makes you feel sedated, the morning after drinking you can sometimes feel more anxious and you get that ‘hangxiety’ feeling because that's the rebound effect.”
The long-term effects are even more concerning. Heavy drinking raises cortisol levels in your brain, and “cortisol is neurotoxic,” David says. "It kills brain cells essentially. And that's why you get that shrinking, that atrophy of the brain. It's pretty horrifying when you think about it - alcohol is essentially poisoning your brain.”
Understanding the mechanics of the brain led Dr David to develop Curb, a mobile application that takes an innovative approach to addressing alcohol dependency. Instead of waiting for problems to surface, Curb uses predictive biomarkers on your phone - changes in step count, heart rate variability, and sleep patterns - to identify when someone might be vulnerable to relapse.
Not everyone drinks for the same reason, and understanding your own patterns is fundamental for recovery. Through his research and clinical experience, Dr David has identified distinct types of drinkers that the Curb app helps users identify.
There are ‘Self-Medicating’ drinkers who use alcohol to cope with anxiety or stress, ‘Social Cohesion’ drinkers who associate drinking with bonding and connection, ‘Social Conformity’ drinkers who drink to fit in with their social circles, and ‘Enhancing Drinkers’ who use alcohol to amplify positive experiences.
The app helps users identify their specific drinking pattern and understand their own unique triggers. This self-awareness is particularly powerful when combined with the app's community features and predictive biomarkers. By understanding whether you're drinking to manage stress, maintain social connections, or conform to peer pressure, you can develop more effective strategies to establish healthier patterns and identify potentially triggering situations before they lead to relapse.
The app's effectiveness is remarkable - early pilot studies showed that 92% of users successfully achieved their goals of quitting or reducing alcohol use. One user reported it was the first time they'd managed to stop drinking for more than two weeks since being pregnant. Another said it felt like ‘somebody was holding their hand day by day’ while maintaining their autonomy in recovery.
What makes Curb particularly powerful is its community feature. You can upload an image of yourself, have a vent if you’re having a hard day, or celebrate the wins. Others in the group will respond and keep you motivated. As Dr David explains, there's something called ‘social comparison theory’ where we tend to mimic the behaviour of people around us. The app creates a new normal, a community where ‘not drinking’ is the default. This is crucial because changing behaviour in isolation is incredibly challenging, especially when your social circle might be heavy drinkers.
The urgency for this kind of intervention and education cannot be overstated. While the Gen Z demographic might be drinking less, it's not due to education - we're still not teaching the incredible harms alcohol has on the brain in schools or putting these effects onto alcoholic drink labels.
While Dr David is determined to shift the needle in sharing the harms alcohol has on the brain, his approach isn't about forcing abstinence. In fact, David admits to using the app himself and recognises as a ‘self-medicating’ drinker. Rather than forcing people to quit altogether, the app is about empowering people with knowledge and letting them set their own goals.
"I actually don't tell people to quit drinking, but I feel like my job is to share all the information with people and let them make their own choices".
In a world where alcohol companies spend millions on marketing while downplaying health risks, tools like Curb and the knowledge they're built on represent a counterbalance. They remind us that understanding our brain's relationship with alcohol isn't just academic - it's the key to making informed choices about our health and wellbeing.
Spotlight On - Pia Clinton Tarestad
Like many of our clients, CEO of Clean Slate Clinic, Pia Clinton Tarestad's journey to recovery began with an uncertain Google search.
"I remember sitting there, typing 'Am I an alcoholic?' into the search bar. It was the only term I knew, the only language I had to describe what I was experiencing."*
Pia’s personal story is imbued with inspiration, and when it comes to this truth-telling, Pia herself is uninhibited. But although the barriers are down when speaking of her journey, she’s also the first to point out her privilege in the circumstance.
“When I recognised that I had a problem with alcohol, I was probably sitting in the most privileged position that you can be. Very good job, very high health literacy - I had been working in healthcare for 20 years plus. Even still, I didn't know where to turn for help.
“I was incredibly ashamed. I had an image in my own mind of what an ‘alcoholic’ was, and that's a term, that's the only term that I knew.
“There is a shame, a fear of being labelled. And it stops people from reaching out.”
Today, having worked through this part of her life journey, Pia is now a titan of activism and advocacy for people with substance dependence.
Speaking to her, you get a sense of this determined and driven self. The one with the Masters in Healthcare and with an impressive professional profile working in the public and private sectors as the Head of Specialised Commissioning in the NHS, and as a Partner in healthcare strategy at Deloitte. You sense that she is a woman with a strong work ethic who genuinely wants to get the job done well.
Of course there is also the Pia who recalls having her first sip of alcohol and a cigarette at maybe 11 or 12 in her hometown in Guernsey - an isolated but beautiful island in the British Isles that few people have heard of. The Pia who, in order to get ‘beer money,’ went out and got her first job as a secretary on a vascular ward in London. And the Pia who found alcohol became an entitled perk in the corporate world, where a ‘networking’ culture would serve as a euphemism for drinking.
These different sides of Pia are not at odds though - they are simply facets of being a human. Like all of us, she contains multitudes: determined yet vulnerable, driven yet honest. She has been through the paces of life experience and has had her world shaken up like a snow globe, but ultimately - has set her compass back on course and found a true path without dependence on alcohol.
When Pia started Clean Slate (or as she labels her role - an ‘accidental’ founder and ‘reluctant’ CEO), it was driven by both her personal interest, with her unresolved issues with alcohol and her professional passion for healthcare equity. As it turned out, Pia was patient zero when testing the program, and successfully completed the 12 month trial including the medicated detox and aftercare - which gave her the confidence to really want to push the service.
“We did friends and family testing where the idea was we were going to take 10 friends and family through the process just so they could experience the telehealth consultation with the nurse.
“And I was the one of those that actually met the criteria to go through the service, which wasn't a huge surprise to me, but it was a bit of a shock to Chris, I would say.
“I did my detox, went through the aftercare part of the program, and came out the other side. So I knew what we had was something kind of special.”
Today, Pia is viscerally determined to make a difference to the lives of others. There is a genuine desire to leave the world better than she found it. She’s now one of over 1000 clients who have gone through the Clean Slate service which is a testament to the sustained growth of the organisation. This year, Clean Slate was one of 18 mission-driven ventures to receive funding from the Harvard Innovation Labs Social Impact Fellowship Fund. On top of this, several insurance partners now offer the service free to their members, and plans are in place to scale to the UK this year.
But what drives Pia isn't the numbers or accolades - it's the understanding that everyone deserves access to compassionate, effective care.
“We set up as a social enterprise which has a social justice heart and that’s really important to me.
“We’ve done an amazing job in reducing stigma. We’ve done an amazing job at reducing geographical barriers to access, and financial barriers to access. And we are supporting some women’s shelters to support women fleeing domestic violence
“We’ve also done incredible work with Aboriginal and Torres Strait Islander community partners to make our service more accessible in terms of making it culturally safe. But actually to have the funding to provide the service for free to those communities - we’re not there yet.
“We have small pockets across the country, but I have a burning ambition and fire in my belly to get more funding.”
This fire in her belly is certainly evident, and it radiates through the Clean Slate internal operations team of doctors and nurses, where all staff members share not only a deep sense of purpose in helping others, but also nurture a strong workplace culture and sense of community.
After a recent team professional development weekend in Melbourne, Pia teared up and said; “To see 40 people in the room who only had great things to say about the organisation was a really humbling and really proud moment.
“We’ve been really focussed on the impact on communities, but to see the impact on the team - and that everybody feels motivated and connected to the purpose - I’m just so proud that we’ve managed to create that.”
From Pia’s first tentative Google search seeking to understand her own alcohol dependence, to becoming CEO of Clean Slate Clinic, her journey demonstrates the power of change. Not only has she rewritten her own story, but she's built a platform that empowers others to reclaim their lives through accessible, dignified recovery care. And as Pia says; “I’m committed to both equity and quality. And am determined to make underserved communities receive access to our service. We can do more and we will”.
*For the record, a better Google search might be ‘Do I have alcohol dependence?’ or ‘Do I have alcohol use disorder?’ - And yes, ‘alcohol use disorder’ is recognised as a chronic disease in global diagnostic manuals that is treatable and should not come with an ounce of shame. For judgement-free support - maybe just google Clean Slate Clinic!
7 Benefits of Home Detox
Van Gogh painted his famous Bedroom painting just after moving into the beloved “Yellow House”—the first place that he said truly felt like home - in Arles, France, in 1888.
It’s said that the composition was intended as “a restorative after a period of his depression”.
When you look closely at his ‘Bedroom’ artwork, it feels like a safe haven—particularly poignant for someone like Van Gogh. The artist battled alcohol dependence for much of his life, drinking wine and also heavier spirits such as absinthe—a drink reflected in his work, Café Table With Absinthe. And throughout his short and nomadic life, he had a relentless quest for the safety of home.
So, with Van Gogh’s work as a visual touchpoint, we want to crack open the question "How does the concept of 'home' contribute to effective health recovery and addiction treatment?".
The familiar setting of the home can significantly reduce the stress and anxiety often associated with the early stages of detoxification. Contrary to popular belief that recovery must be done in inpatient rehab, home withdrawal and recovery is recognised as an evidence-based treatment, and incorporated within national clinical guidelines.
Clean Slate’s home detox program offers a revolutionary approach to recovery, through delivery of complete home detox via virtual care, which allows individuals to begin their sobriety journey in a comfortable, familiar environment.
The program has been independently evaluated by the University of Sydney as feasible, acceptable and highly adoptable.
The Clean Slate approach addresses not only the physical aspects of withdrawal but also considers the psychological and social factors contributing to substance dependence, and what needs to be in place for long-term success.
Below are seven ‘key benefits’ of our home detox program:
1. Personalised Accessibility:
The Clean Slate program is designed to integrate seamlessly into your life, allowing you to initiate your recovery journey at a time that aligns with your personal circumstances and readiness for change.
Unlike public rehabilitation programs that often have waiting lists of 3-6 months, or private programs that put you out of pocket by $20,000 or more, our home detox program allows you to start when you're motivated and ready without losing momentum.
2. Continuity of Care:
Throughout your 12-month journey at home, you are supported by the same dedicated nurse and doctor. This consistent, one-to-one relationship provides a strong level of trust and personalised care, and ensures that your progress is closely monitored and supported throughout the entire recovery process.
As previous clients have testified, working with the same nurses and doctors through the entirety of the program from home was what made it so worthwhile. One recovery patient wrote at the end of their 12 month program;“I want to thank Clean Slate for the exceptional, professional, and incredible care I have received! My detox was very well done, and I had enormous comfort & security knowing my nurse Lauren, who was AMAZING, was by my side the entire time! Dr Ian was brilliant, he valued, and cared, and validated me and my experience immediately! Thank you for empowering me to transform my life and health! I am eternally grateful!”
3. Enhanced Privacy and Discretion:
Being in a rehabilitation treatment centre can be an environment that is a vast complex of fear for many. Fear of being in the public eye, fear of the unknown, and fear that the distance from your real home comforts like pets, and familiar furnishings.
For those concerned about stigma or maintaining confidentiality, the Clean Slate home-detox program offers a discreet alternative to traditional rehabilitation centres.
4. Bridging the Gap for Remote Communities:
Small Australian country towns often have limited access to resources and many of Australia’s First Nation’s communities have to travel long distances to even see specialist doctors or nurses.
Having a science backed telehealth-based program is particularly beneficial for individuals in these regional and remote areas.
Whether you’re in the Goldfields or the bush, frequently travelling for work commitments, or simply in a region that doesn’t have support for patients wishing to undergo recovery, the at-home model brings professional care directly to you.
5. Cost-Effective Treatment Solution:
An at-home, telehealth model, allows a reduction of costs that might include travel and time off work as well as the price for treatment.
The Clean Slate comprehensive home detox program is priced under $3,800 for a full 12 months of support, putting it in the realm of affordability for most, as it is usually less than what people would otherwise spend on alcohol or other substances annually.
6. Access to a Supportive Online Community:
In addition to personalised care, we offer online group conversations up to five times a week that you can opt in or out of (but we encourage you to opt-in). These 'SMART Recovery' support sessions, facilitated by our trained team, cover various topics relevant to recovery and provide a peer group community throughout the 12-month journey, with the option to join these sessions fully anonymously.
This allows those in the program to have a blend of individual care and group support, which can help to create a solid framework for making positive change.
7. Comfort and Psychological Safety:
CEO of SMART Recovery Australia, April Long, said of home-detox; “One of the most significant advantages is the comfort and emotional support it provides. Detoxification is a monumental step for most people, and being able to go through it in a familiar environment surrounded by their own comforts and support systems can make a world of difference.”
One of the main reasons clients will choose the home detox option, is because they feel most secure in their own surroundings. The Clean Slate program leverages this comfort, allowing you to begin your recovery journey in an environment where you feel safe and at ease.
It's crucial to note that attempting to go "cold turkey" without proper medical oversight can lead to acute withdrawal symptoms, including insomnia, increased tremors, poor concentration, low mood, nausea, and intense cravings for alcohol, which can potentially lead to relapse.
Approximately 85% of individuals with alcohol dependence will be suitable for home detox, but for some individuals with severe alcohol dependence, inpatient withdrawal may be necessary.
Our team of medical professionals will assess your individual situation and recommend the most appropriate level of care to ensure your safety and maximise your chances of successful recovery.
Clean Slate Clinic is accredited by ASES, and regulated by AHPRA (Australian Health Practitioner Regulation Agency).
Self Home Detox - Short Alcohol Withdrawal Scale
This is a withdrawal scale to be used during a medicated detox. It assesses your withdrawal symptoms which you can share with your clinician during daily check-ins. It can guide whether or not you need to take your valium dose, or indeed whether you need an extra one.
Download the PDF:
Clean Slate Clinic - Self Home Detox - SAWS.pdf
Download the Word document:
Clean Slate Clinic - Self Home Detox - SAWS.docx
Preview:
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Reducing Alcohol: The Number One New Year's Resolution and 5 Tips on How to Stick to it
For many of us, the journey to reducing alcohol consumption can feel overwhelming. As we approach the New Year and focus on recalibrating healthy habits, we chatted to Andrew Addie, our Intake and Client Support Coordinator. Andrew brings not just professional expertise but valuable lived experience to his role.
Over five years ago, he was drinking heavily, and like many Australians, what had begun as social drinking had escalated into something more serious. Andrew had known for nearly a decade that he wanted to slow down, and serendipitously found his way to Clean Slate when it was operating out of a GP practice under Dr Chris Davis.
Now, drawing from his experience and expertise, Andrew shares valuable insights on making and maintaining this significant life change at the start of a new year.
1. Strategic Planning
What is planning? How can people plan and why is it important?
When it comes to making significant lifestyle changes, especially with something as complex as alcohol consumption, setting yourself up for success demands thoughtful preparation and a holistic approach. Making the decision to reduce or eliminate alcohol from your life is a journey that touches multiple aspects of your daily routine, social interactions, and personal wellbeing.
That's why it's important to approach this resolution with careful consideration and a well thought-out strategy that addresses both the practical and emotional challenges you might face along the way.
You might want to start by seeing a GP and working out a plan with them first, particularly if you feel you are drinking moderately to severely (high risk) and need to gradually reduce your drinking rather than going ‘cold turkey’, due to the risk of seizures or other serious side effects.
Andrew recommends to leave no stone unturned in the planning phase. Practical steps might include things like:
- Removing all alcohol from your home;
- Stocking up on non-alcoholic alternatives (or having some stubbie holders handy to cover a non-alc bev that you can ‘pretend’ is alcoholic to avoid questions at events if you don’t want confrontation);
- Writing goals down or even journalling can be helpful as a daily practice;
- Plan to do things during the times when you usually drink alcohol. Try things like going on a tech and wallet free walk. You will more than likely find 20 other sober people at a 6pm yoga class on a Friday;
- Practice saying ‘no’ through mock scenarios. Even if you can have a few excuses like you’re on a ‘health kick’, you’re driving, or you’re on antibiotics. Andrew said it’s ok to just tell a fib or two if you just want to be a chameleon and fit in without having to draw attention to yourself if you are feeling vulnerable. You will find your voice and eventually feel confident and comfortable saying ‘no’, but in those early days when you're still building that confidence, it's perfectly fine to have some responses ready for those potentially awkward social situations.
2. Be Kind to Yourself
Being kind to yourself during this journey is something to remember. Change doesn't happen overnight, and it's normal to face challenges along the way.
As Andrew explains,"There's no need to be hard on yourself. If you slip up, it's ok - the time you spent not drinking still counts and is worth celebrating.
"Remember that this is a process - 'Rome wasn't built in a day.' You will find yourself experimenting during the journey and it can be trial and error and that is ok."
3. Build Your Support Network
January can be particularly conducive to connecting with like-minded people, as many might be feeling the same way after December and dropping unhealthy habits in the New Year.
Andrew says; "January is interesting because there's this general vibe where everyone's trying to tone things down after the festive season. Society is much more forgiving of people not drinking, so you can really harness that energy to your advantage. While December brings a lot of challenges with all the celebrations, January offers this natural window where many people are focusing on health and fresh starts. It's the perfect time to connect with others who are on the same journey."
Find allies who can support your journey, whether they're other non-drinkers, even pregnant women, or just people who also want to improve their own health. You might also want to distance yourself from relationships that might undermine your goals, at least during the initial transition period.
4. Focus on New Activities
Consider connecting with other things you love doing or finding new hobbies. Andrew shares his personal journey of rediscovery through swimming. "I used to be a decent swimmer back in high school, and I really enjoyed it," he recalls. Initially, he both figuratively and literally just "dipped his toe in the water," starting with returning to casual laps.
Andrew then found an organisation that offered events to focus on where you could sign up for 1km, 2km, and 5km swims. The group provided both the physical activity, but also social connections with new people, and the satisfaction of achieving concrete goals. For Andrew, swimming became more than just a hobby - it was a positive replacement for drinking that brought back joy and purpose to his life.
He also says that it doesn’t necessarily have to be a sport that you find joy in. Some people do turn to running and wellness through physical activities which is great, but if you are a painter, or a writer, or even love woodwork or fishing. Just think about what will fuel you to enact positive change in your life and bring joy without a drink in your hand.."
5. Understand the Process and Seek Support
Be prepared for withdrawal symptoms beyond the physical, particularly in the first week, which might include things like loneliness or anxiety. Remember that these are normal parts of the process and it helps to sit with that discomfort - it’s ok to indulge in a bit of self-pity.
But also remember to amplify the wins rather than dwelling on these negative feelings. Things like waking up fresh on a Sunday morning, or even just being able to attend a party and not have a drink. Celebrate those day by day milestones. Andrew says to treat yourself with the wins. A spa day, or a meal at your favourite restaurant as a reward.
Most importantly, remember that support is readily available. You can start by having a confidential chat with your GP or take our online suitability test at Clean Slate to connect with our team. Private consultations are conducted in a completely judgment-free environment. Our team, including many with lived experience of alcohol and other drug dependence, are all about helping you move forward without shame or stigma.
Andrew says; "The days of stoicism and suffering in silence are over. Anyone working in the alcohol and drug space genuinely wants to help you open up and heal. Don't let perceived barriers hold you back - reaching out for support might be one of the most liberating things you'll ever do."
Reading list
These books are a great way to relax, find inspiration and learn from others who have been down the path of changing their relationship with alcohol.
This Naked Mind
Annie Grace
Many people question whether drinking has become too big a part of their lives, and worry that it may even be affecting their health. But, they resist change because they fear losing the pleasure and stress-relief associated with alcohol, and assume giving it up will involve deprivation and misery. This Naked Mind offers a new, positive solution...
The Alcohol Experiment
Annie Grace
Changing your habits can be hard without the right tools. Through her own journey, methodical research, and neuroscience, Annie Grace has cracked the code on habit change by addressing the specific ways habits form. Annie offers a judgment-free action plan for anyone who’s ever wondered what life without alcohol is like.
High Sobriety
Jill Stark
Jill’s first book, High Sobriety: My Year Without Booze, is a best-selling memoir exploring Australia and Scotland’s binge drinking culture, set against the backdrop of her own tumultuous relationship with alcohol. High Sobriety is a funny, moving, and insightful exploration of why we drink, how we got here, and what happens when we turn off the tap.
The Sober Diaries
Clare Pooley
This book is the story of a year in Clare's life. A year that started with her quitting booze having been drinking more than a bottle of wine every day. It sees her starting a hugely successful blog, then getting and beating breast cancer. By the end of the year she is booze free and cancer free. Sober Diaries is an upbeat, funny and positive look at how to live life to the full.
The Unexpected Joy of Being Sober
Catherine Gray
Catherine Gray was stuck in a hellish whirligig of Drink, Make horrible decisions, Hangover, Repeat. She had her fair share of 'drunk tank' jail cells and topless-in-a-hot-tub misadventures.
But this book goes beyond the binges and blackouts to deep-dive into uncharted territory: What happens after you quit drinking? This gripping, heart-breaking and witty book takes us down the rabbit-hole of an alternative reality. A life with zero hangovers, through sober weddings, sex, Christmases and breakups. In The Unexpected Joy of Being Sober, Catherine Gray shines a light on society's drink-pushing and talks to top neuroscientists and psychologists about why we drink, delving into the science behind what it does to our brains and bodies.
Alcohol Lied to Me... AGAIN!
Craig Beck
The book ‘Alcohol Lied to Me’ has helped tens of thousands of people get back in control of their drinking thanks to its unique and simple to follow message. But alcohol is the most devious and deceptive drug on planet earth and occasionally people fall back under its spell. This journey backwards virtually always starts with the same sentence being uttered: ‘Surely just one drink won’t hurt’.
Just one drink… it seems such an innocuous action that it couldn’t possibly cause any substantial drama. In reality it is the same as hoping to take just one little step off a cliff. It’s only one seemingly insignificant step but the consequences are rapid, irreversible and severe. Both events start off an unstoppable series of events.
In Alcohol Lied to Me… Again, Craig gives you the tools to once again break the cycle of alcohol addiction. You will discover why this relapse can be a good thing and how you use it to ensure you stay sober for the rest of your life.
Phone apps
Daybreak
By Hello Sunday Morning
Daybreak helps you change your relationship with alcohol. Whether your goal is to reduce your drinking, or complete abstinence, Daybreak is here to support you and your choice.What this Alcohol Support App Offers:
- Peer community: a non-judgemental community of people just like you, where you can exchange information and support to help yourself and others with their alcohol behaviour change goals.
- Personal Improvement: over 100 suggested activities for you to try, to help with your alcohol behaviour change goal.
- Anonymous, safe, secure environment: get the support you need anonymously, in a safe and secure environment.
Changing behaviour around alcohol use can be challenging, but you don't have to do it alone. Daybreak is a supportive and non-judgemental space where you can get the information and support you need to help achieve your goal.
People who use Daybreak say they love waking up without hangovers, feel healthier & have more time to do the things they love.
￫ www.hellosundaymorning.org/daybreak
Drinks Meter
By Global Drug Survey
Drinks Meter offers anonymous, objective feedback on your alcohol use and comparison to thousands of people’s drinking habits worldwide alongside goal tracking through our Drinks Diary. It’s not just about the drinks — it’s about who you are, how you drink and the impact it has on your life.
So, if you want to see what your drinking equates to in cheeseburgers, your score on a medical alcohol screener or just how it all adds up, Drinks Meter shows how you compare.
Sobriety Tracker/Counter
By Recovery Elevator
Track your progress one day at a time with this sobriety counter from Recovery Elevator. Time is always moving forward, even though early sobriety feels like an eternity, you can watch the seconds tick as progress accumulates. Track money saved and calories not consumed with the sobriety tracker.
Nomo - Sobriety clocks
By Parker Stech
If you're looking for a simple clock that can track the number of days you've been sober/clean/etc, then Nomo is perfect for you. You can create as many clocks as you need for any hurts, habits, or hang ups. Your clocks are completely private by default and will count those days for you.
If you're looking for something more, just check under the hood. Nomo has tons of optional features like an encouragement wall from the community, accountability partner searching, clock sharing, private messaging with partners, milestone awards, journaling, little games/exercises to help you refocus when you're tempted, and tons more!
I Am Sober
By I Am Sober LLC
I Am Sober is more than just a free sobriety counter app. Along with tracking your sober days, it helps you build new habits and provides ongoing motivation by connecting you to a wide network of people all striving for the same goal: staying sober one day at a time.
Through our growing sober community you can learn from others and contribute by sharing insights and tactics that have worked for you.
Past Lives: Surviving Suburban Perth
In the broad landscape of Australian culture, there's a thread we often pretend isn't there - through our suburban streets, cities, and country towns. It's the story of alcohol and substance dependence.
This series of stories; 'Past Lives', aims to pull at that thread. We're not here to sugarcoat or sensationalise. These are raw, unflinching accounts that lay bare the reality of a culture where getting 'pissed' is a rite of passage, where 'she'll be right' masks a multitude of behaviours.
But these stories serve as a reminder that while the road to recovery might be long and winding, it's far from impassable.
*Please note that this content discusses substances other than alcohol and comes with a trigger warning.
Portrait one: Dave
Google ‘World's most isolated city’ and Perth, Western Australia will inevitably pop up. From space, satellites will witness Perth's lights - a lonely beacon surrounded by darkness, with Jakarta as its closest capital neighbour, not Sydney - far across the Nullarbor plain.
For those vaguely familiar with Perth, you might picture the tree-lined streets of Cottesloe bumping up against the Indian Ocean where families eat salty fish and chips under the Norfolk Pines. Or the port city of Fremantle with its eclectic culture, Victorian architecture, and Rottnest Island a short ferry ride away.
But inland Perth lies a different world - the heartland of suburbia, where Dave Russell grew up in the 80s.
Lynwood. It's not a place that makes the tourist brochures. Today’s middle-aged Australians who grew up around here might recall brick veneer homes - with a Toyota Torana in the driveway and a Hills Hoist standing sentinel in backyard.
Dave says of the area; “It was borderline dodgy. We were sort of surrounded by some fairly hectic suburbs. We had Langford, and we had Thornlie, which became pretty rough. We had Gosnells. So growing up when you were a young fella, you had heard about the gangs that were going on, which was the skinheads and the rockers and they used to have some proper, proper barnies.”
In short, the backdrop was a suburb where separated parents, footy rituals and after-school fights, were as much a part of growing up as vegemite sandwiches. Physically, the landscape of these areas in the 80s and early 90s was quintessentially Western Australian (dry, treeless, modest homes). Thornlie and Gosnells did get the occasional crime headline fodder - and Willetton was also a neighbouring area and considered the "better side of the fence." Not that Dave was aware of any hierarchy.
“West Lynwood Primary School used to back onto Lynwood High School and there was only the copper logs that separated them in between. So for entertainment, all of us little tackers.. us nine-year-olds, ten-year-olds to tell you the truth, would sit on the copper logs, and you could pretty much guarantee, at least every second lunch break, there'd be a scrap on the oval, like a proper UFC style boxing match.
“I once saw a guy's ear get bitten off. He was getting belted since he was a little fella, and just when you thought his day was really going to be a mess, well it probably still was a mess because he ended up biting someone's ear off, but, yeah, he jumped up, grabbed these big guys by the side of the face, and just chomped about a third of the top of his ear off, and we were just in hysterics. We were just absolutely blown away, all of us little spectators.
“And I remember going back and telling my mum, and that was one of many stories, like, ‘Mum, Mum, Mum, I've seen an awesome scrap on the oval today. This guy got his ear bitten off.’ And mum would just sit there with this sort of pensive look taking it all in. And she's like, ‘Well, that's not really the right thing to do.’”
When high school loomed, Dave assumed he'd make the short hop to Lynwood High, but his Mum had other ideas. With a bit of address-swapping magic involving his Aunty, Dave found himself at Willetton - the more "academic and sports-focused" public high school.
“Because my Aunty lived in Willetton and we could do the dodgy, you know, fiddle the books and go to that catchment - I went off to Willetton Senior High School, which I enjoyed. It was good fun.”
In essence, it was a lucky escape, and Dave's overall experience was positive.
“We were bogans in the sense that we were absolutely loose, but we always had this undercurrent of sport. Willetton Senior High School had basketball scholarships. They used to get rugby teams together. I'm pretty sure we were the first public school in WA to start up a surfing class. Which to us, you know, we were like, ‘What can you possibly learn in a surfing class?’”
Dave doesn’t remember much of the ‘theory’ involved in the surfing lessons but he does recall being the only inland school that surfed in one of the comps against City Beach and Scarborough. Surprisingly, they came third.
“The fourth team didn't rock up, so we claimed bronze. By default.” Dave says.
Alcohol experimentation was par for the course in his teens. But it wasn't until the 1993 High School Ball that Dave had his first brush with harder drugs. They scored what he calls ‘old school truckies speed’ and Dave drank a bottle of Jim Beam and woke up in a paddock with a cow.
It was that whole ‘rite of passage’ School Ball thing - but it sowed the seeds for the next few years.
Post-school, Dave started a mechanics apprenticeship. It was during this time that drugs became more than just a one-off distraction.
“I was adventurous. I was just up for anything. I wasn't a big fan of needles, but I just went yeah ok. Let's do it. Nervous as shit, but we sat around my Dad's kitchen while he was away and, there was three of us. We were all really good mates and then James, he had to do it because we didn't have a clue what we were doing so he put the needle in, drew the blood back and then injected us with speed, and I can still remember that feeling.
"It felt like my head was a rocket and it was lifting off my shoulders, you know it was just like boom - your heart just took off like a racehorse. Your head lifted off. There was this huge wave of energy that just went straight through you. Your fingers tingled, your toes tingled. You felt like you could just go and run through a brick wall, you know.”
Science tells us that drugs hijack the brain's reward system, flooding it with dopamine and creating a false sense of what's important for survival. For Dave, it was speed that flicked this neurological switch.
“The next chance we got, which was honestly the next weekend or at least within two weeks, we did it again and then that became the norm.
“So Thursday, you got paid and you got on. And then Friday you felt like shit by the afternoon, so then you got on. And then Saturday, you know, the money's starting to get short, but we're all starting to help each other out. There was always a serious amount of IOUs going on and, yeah. It was an accountant's dream - trying to figure out the books of who owed what.”
Looking back now, Dave's reflections are tinged with a strange mix of emotions. There's no denial, no shock at his own story. It's just another tale of circumstance, of time and place. His recollections are coloured with bittersweet humour, a quiet happiness that he's no longer trapped in that life.
The end came abruptly, sparked by an ultimatum from a new girlfriend: her or the gear. It could have ended differently, but Dave found he had no trouble walking away from the habit.
“It was really definitive with that old-school speed. I don't feel like there was a huge physical dependency. It was more habit-breaking.”
Today, you'd never guess at Dave's past. On paper, he's the picture of a successful bloke - a nearly paid-off house in a lovely area a stone's throw from the beach, a wife of over 20 years, a couple of kids. He's travelled, lived abroad, and weathered the storms of grief and loss that life inevitably brings.
These experiences have shaped Dave into something rare these days - a true individual. In a world where our identities are often constructed by external expectations and societal pressures, Dave stands apart.
He's uninhibited, free from his past, neither reserved nor self-contained. He is happy to share his truth, chuckling as he does so, a living testament to the power of resilience and the unpredictable nature of what the cadence of life can bring.
Online counselling
Counselling Online
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Mantle
Mantle is a specialist-one-on-one Telehealth Psychology Service, primarily for Men. Our Goal is to support Men to be better partners, fathers, sons, brothers, colleagues, and friends, and to improve Mental Health outcomes for Men. We do this by reducing the barriers to receiving professional and effective one-on-one Psychological support. Our team are experienced Psychologists only, and can help Men build and maintain positive Mental Health and performance, as well as supporting recovery from Mental ill-health/Illness.
DirectLine
Confidential alcohol & drug counselling and referral in Victoria.
Acon's Substance Support Counselling Service
ACON provides free telehealth (video or phone) counselling for any LGBTQ+ people living throughout NSW - including rural and regional areas - who want to reduce or stop their use of alcohol and other drugs. The service is also available for friends, family, partners who are concerned about their LGBTQ+ loved one’s alcohol and/or drug use. To access the service complete ACON's Intake Form. No mental health plans or GP referrals required.
I've been recommended Disulfiram - what is it?
Disulfiram is prescribed for patients having difficulty in controlling their intake of alcohol. Taken daily it makes it very dangerous for the patient to drink on impulse: alcohol can be taken only after a decision is made to stop the tablets, and then only after seven days - which gives plenty of time for second thoughts.
Learn more about Disulfiram by downloading the document below.
The information has been prepared to answer some of the common questions you may have about Disulfiram. If you have a concern about any medicine you are taking, you should always consult your doctor or pharmacist.
Download the PDF:
Clean Slate Clinic - What is Disulfiram_.pdf
Download the Word doc:
Clean Slate Clinic - What is Disulfiram_.docx
Preview:
A Chapter of a Journey.
I recorded Louise’s story in a bar. The icebreaker into the conversation started when Louise ordered her mocktail. She couldn’t recall if it was called ‘no sex on the beach’ or just ‘safe on the beach’ (it was the latter).
Louise is a mum first. With two adult children, aged 25 and 20, she is openly proud of their maturity and achievements. Professionally, she has functioned well as a successful accountant and business advisor, a role that requires significant mental acuity. But alongside her indelible nature, love for people and strength in her business, Louise admits to having consumed alcohol in excess.
She’s unfiltered, and didn’t hesitate to admit that she had been addicted to alcohol and that she’d weighed up to 90kg not so long ago. Photos of her former self look like a relative - not the wispy fair-haired, petite-faced woman in active wear sitting before me.
Louise had a couple of rough years where her mother and stepmother passed away in close succession and for a long time, used alcohol as a crutch, justifying the habit by telling herself that she worked hard and deserved it, as she didn’t engage in other vices - had no other substance abuse issues, and was a working professional.
“I would sit in front of the television every night basically and just drink a bottle or a bottle and a half of wine just because I could, and I would justify that to myself by telling myself that I worked hard and I was a good person and I didn't do drugs or any other things so this was my thing that I did and that it was okay.”
Louise took a short trip to Vietnam - mostly with the intention to lose weight and live more healthily. She said if she had to get food or alcohol, she’d have to ride or walk. Her decision to travel was a simple intuition swept along by dogged determination to make change. And around the somewhat impulsive call for action, came corrective serendipities that nudged her, this way and that, along a healthier course of life.
In May, Louise turned 50 and celebrated with a milestone birthday party - which was accompanied by the usual collection of beers, wines and spirits. The celebration inevitably led to further weeks of overindulging in alcohol, and by June - she called a 28-day ‘cold turkey’ challenge, and up until now, she’s gone on to remain booze-free.
“I did it with someone else. We said that we'd do a four-week detox. They didn't, they sort of took a little bit of a different turn partway through, which is where they're at. That's fine. But I realised after about a week and a half in what it was about. It wasn't just about the health benefits. It was more the long term and just taking back control and that I was in control of what I was doing.”
This ‘taking back control’ is something that is so liberating about sobriety. You are forced to live life on life’s terms, without the insulating effects of alcohol or drugs. By being sober, Louise learned her true and complex relationship to the world. She also found, to her surprise, that happiness is possible as life broadens into something intricate and deeply fulfilling.
Louise acknowledges the cultural challenges of sobriety in Australia, where alcohol is well and truly embedded in social activities.
“It's hard in Australia because it doesn't matter what we do, whether we win the game, lose the game, you know, babies, weddings, funerals, everything, we celebrate and mourn with alcohol.”
“It's absolutely everywhere. We go camping with alcohol, we go fishing with alcohol, we go have a dinner. It’s just such a huge part of our culture.”
Despite this, she found that people were supportive and genuinely curious about her journey. Their encouragement, rather than judgment, provided additional motivation.
“Everyone was really good. They were like, ‘Oh, I wish I could do that’. People did ask me (about not drinking). But they genuinely wanted to know why.” ‘Was it for a health thing? Was it for a bet?’ They're just curious. And I think it's genuine curiosity. I don't think it's judgement or calling you out. I think it's like, ‘Oh, I wonder if she might say something that might, inspire me.’ which is important, especially when you're in a community where people do have that, that dependence and that habit of alcohol.”
We all have a story. We all have chapters. They make up our lives and our big biography. What matters is that if some chapters aren’t so great, then we learn from those and make improvements for the next ones. We become wiser - and maybe no-one will notice - but importantly, when you are sober, you will notice.
The chapter that Louise shared evokes a little grief of loss and trauma, but mostly, offers hope. And for those who feel they might have the capacity to change, her words inspire actionable encouragement towards re-evaluation and growth.
Louise is still in recovery. These are early stages. But it’s a really important junction point for many people to be inspired by. Too far along - sometimes it can feel preachy or too far from achievement. Louise is happy with her day-to-day achievements. Sometimes it’s easier to hear from people in recovery not out of it - to motivate you.
She’s been doing art classes, taken singing lessons (but with a laugh admits that was not a strength of hers), and just completed her diving certificate. She advocates for doing what we love with our time and rewarding ourselves with healthy activities rather than harmful ones.
We are all full of worry until we begin the task, but Louise shows that in the end, things tend to find their way if you trust your intuition.
After our chat, Louise is off to deliver flyers for her gym’s circuit instructor - putting them in cafes and hair salons. Places where people might be encouraged to join.
I passed Louise later that evening while walking past the local pub. There she was with her mineral water, sitting with the raucous group of regulars - and to my surprise, another bloke had joined her - also with a mineral water in hand. Unintentionally, it was catching on.
Listen to Louise and her story.
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