Asking for help with alcohol or drug dependence is hard enough without having to worry about whether the service you've found is actually any good.

The problem is, quality varies. Some providers are doing excellent, evidence-based work. Others are taking advantage of people at a vulnerable time. From the outside, it's not always obvious which is which.

So how do you tell the difference? There are three things worth checking before you commit to anyone.

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Are they registered with the CQC in their own name?

Any service providing medical treatment in England should be registered with the Care Quality Commission. That's the baseline. But watch out for providers who claim to be "CQC accredited" through a third party—that's not the same thing.

If you're unsure, you can search for any provider directly on the CQC website. If they're not listed under their own name, ask them why.

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Have their outcomes been independently verified?

Anyone can claim a 90% success rate. The question is whether anyone outside the organisation has actually checked.

Look for providers whose results have been evaluated by a university, research body, or other independent organisation. Self-reported statistics and cherry-picked testimonials don't tell you much. Independent verification means the data has been scrutinised by someone who doesn't have a financial stake in it looking good.

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Do they offer proper aftercare?

This one matters more than most people realise.

Detox deals with the physical side of dependence. It gets you through withdrawal safely. But on its own, it doesn't address the reasons you were drinking or using in the first place. Without structured support afterwards, relapse rates are very high.

This isn't a fringe opinion. NICE guidelines are clear that detox should sit within a broader treatment programme. Any provider offering detox as a standalone service—particularly if they're vague about what happens next—is cutting corners. It might be cheaper upfront, but it's not setting you up for lasting recovery.

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Ask difficult questions

If you're weighing up your options, take your time. Speak to a few different providers. Ask them about their registration, their outcomes, their aftercare. A decent service will be happy to answer. If someone gets defensive or evasive, that tells you something.

There are good people doing good work in this space. But you have to be discerning, because not everyone is.

Clean Slate Clinic is registered with the Care Quality Commission (Provider ID: 1-22152371205). If you'd like to talk through whether we might be a good fit, you can book a call with our team.

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J2 ARMS are commitment to going beyond traditional recovery coaching and offer a comprehensive, compassionate approach. Their programmes are designed to empower individuals and organisations at every stage of their journey. Here’s how they provide support through their three support vehicles:

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- Corporate Wellness Support Initiatives

- Partnership Support ventures

- Individual Coaching Support Pathways

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Visit J2ARMS to learn more.

Pia Clinton-Tarestad, Co-Founder and CEO at Clean Slate Clinic talks with The Snow Foundation. Pia discusses the growth of Clean Slate Clinic as a social enterprise and its mission to change the way addiction is viewed.

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Watch the interview here

During home detoxification, it is essential that the person undergoing treatment is supported by a partner or friend. Provide the following document to your chosen support person so they can actively and safely participate

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For more advice or information please contact us

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Download the PDF:

Clean Slate Clinic - Support person information.pdf

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Download the Word doc:

Clean Slate Clinic - Support person information.docx

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Preview:

‍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:

For many people, the fear of withdrawal is not about whether they want to change - it’s the uncertainty around what their body will feel like when alcohol is no longer there, and that fear is valid. If alcohol has been part of your coping system for years, the idea of stopping can feel like stepping off a cliff. But it doesn’t have to.

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With a medically supported home detox, the process isn’t sudden or chaotic. It’s planned, paced, and monitored, with changes beginning long before your first alcohol-free day.

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Phase one: the preparation stage

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This part is often misunderstood as a waiting period. Lasting for approximately two to three weeks, this important phase is all about preparing your mind and body so that the transition is safer, calmer and more predictable.

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During this time, you will be allocated your dedicated Clean Slate clinician who will be alongside you for the full programme. Your first two clincian appointments will involve:

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• Reviewing your medical history and drinking patterns
• Clarifying your goals and what you want this change to mean in your life
• Completing a risk assessment together, so you understand the safety plan
• Having home blood tests with Clean Slate's provider and later reviewing the results together
• Educating your support person on what to expect and how best to support you
• Confirming your detox start date and beginning to shape your recovery plan

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You’ll also start using our daily drinks diaries to both record your alcohol use, and begin reflecting on your triggers, associations and the reasons behind your drinking. These are used for understanding what your nervous system has been relying on, so your medication, monitoring and recovery plan can be personalised.

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Alongside this, you’ll have access to our digital resources that explore the neuroscience of addiction, the role of shame, goal setting and self-management strategies. These help your mind prepare for change in a way that feels grounded rather than abrupt.

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You’ll also receive a care package that includes the essential Vitamin B1 (thiamine), our welcome letter, essential information and a breathalyser.

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Before detox begins, you’ll have a review with your Clean Slate Doctor or Clinician. Together, you’ll talk through your test results, confirm readiness and if clinically appropriate, medication for your detox week will be prescribed. Craving reduction medication such as naltrexone or acamprosate may also be discussed for post-detox, depending on your goals.

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By the end of these three weeks, you know what will happen and when, and the plan behind every step.

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Phase two: detox week (the week without alcohol)

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This is where your body makes the shift. Alcohol is suddenly no longer “holding the system together”, so the nervous system has to rebalance. While this can feel uncomfortable, it’s important to remember that it is temporary and you’ll be supported throughout the entire process.

During detox week, you will have daily appointments with your dedicated Clean Slate clinician where you will:

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• Review your withdrawal symptoms
• Discuss medication adjustments (if needed)
• Check breathalyser readings
• Review your heart rate
• Receive psychological support and reassurance
  

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You will also collect your medication from your local pharmacy on a daily basis and continue accessing our digital tools to support sleep, sensory regulation and early recovery.

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What withdrawal usually feels like

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Most people begin feeling symptoms within 12 to 48 hours. Common sensations include:

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• Shakiness
• Sweating
• Nausea
• Anxiety or restlessness
• “Wired but exhausted” sleep

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Symptoms usually peak around day 3 or 4, and gradually settle between days 5 and 7. Many people describe a moment towards the end of the week where things begin to clear - when they feel less foggy, less on edge, and more like themselves than they have in a long time.

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At the end of this week, you will meet with your Clean Slate Doctor or Clinician again to reflect, review, and discuss whether craving-reduction medication may be useful in the weeks ahead.

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Phase three: why aftercare matters

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Your body and nervous system continues to adjust in the days and weeks after detox - from sleep improvements to more regulated emotions, and of course, your mind starts to experience calm without alcohol being the gateway to it.

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Having support in this stage makes a real difference, because maintaining recovery isn’t just about removing alcohol - it’s about understanding why alcohol has played such a dominant role, and building a life that feels easier to remain present for.

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Importantly, phase 3 - the recovery and support phase - lasts for a full 12 months post-detox. This includes regular check ups with your dedicated clincian, online masterclasses each month and at least one recovery support group available to you every single day of the year. These evidence based SMART recovery groups have been proven to increase your chance of sticking to your goals in the longer term.

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Final thoughts

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If you’re reading this because you’re considering a detox, it likely means a part of you is ready for a different relationship with alcohol - or even a different relationship with yourself. You don’t have to do this alone, and you don’t have to push through uncertainty without support.

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There is a safer, calmer, medically supervised pathway through this transition - and you can take your next step at a pace that feels right for you.

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If you’d like to explore whether this pathway is right for you, simply check your suitability today.

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FAQ's

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Is home detox safe?

Absolutely, home detoxes are safe when they are medically supervised by experienced clinicians with screening, pathology, medication if needed, and daily monitoring.

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How long does withdrawal last?

‍‍Symptoms usually begin within 12-48 hours, peak around day 3 or 4, and settle around day 5-7. Sleep can take longer to stabilise for some people.

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Do I need time off work?

‍This will depend on your individual circumstances and initial assessment. Most people choose to take time off during detox week because symptoms and medication (if needed) can impact focus, decision-making and energy levels.

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Can I detox without medication?

Yes - not everyone needs medication depending on their risk. Decisions are based on your individual clinical assessment, goals and safety.

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Greg Stegman's relationship with alcohol changed after the 2011 Brisbane floods destroyed his home, with an extra glass of wine during the rebuild gradually becoming a two-bottle-a-night habit. Chris Gimpel's path was different but familiar, a high-pressure banking career in London normalising heavy daily drinking from his early twenties until COVID revealed the extent to his family. Neither found the right fit in traditional support options, but both found their way through Clean Slate Clinic's GP-led home detox programme. Greg marked two years of sobriety in February 2026, and April 2026 marks three years since Chris's last drink.

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Their stories point to a systemic gap. People drinking at harmful levels often delay seeking help for years because available options feel too extreme or too stigmatising. Clean Slate Clinic's home-based model offers an alternative, with a University of Sydney evaluation finding an 82 per cent completion rate. The clinic has submitted a proposal to the Australian Government for a National Hospital Avoidance Program to broaden subsidised access to post-detox support.

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Read Greg's and Chris's story in The Age. Note that The Age operates a paywall.

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Women's Agenda recently published a powerful piece on why so many women are drinking at levels that concern them but never feel it's "bad enough" to ask for help. The article challenges Australia's crisis-calibrated health system and makes the case for earlier, kinder intervention, before things reach breaking point.

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It's a conversation we believe more people need to hear, and one that reflects why Clean Slate was built the way it was: accessible, private, and designed for people who are ready to make a change on their own terms.

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Read the full article in Women's Agenda, by Clean Slate's Fiona Faulkner

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Clean Slate Clinic's Dr Chris Davis has been featured in The Australian's How to Live Longer health series, exploring whether alcohol is the single worst thing you can do for your health.

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The piece draws on Chris's own experience with wearable health tracking. After giving up alcohol for three months and then reintroducing it, he found that even two or three drinks significantly disrupted his sleep quality, raised his resting heart rate, and reduced his heart rate variability. The data confirmed what the science has long shown, but seeing it in real time was striking, even for an addiction specialist.

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The article covers the cancer risk associated with as few as three standard drinks per week, the physical changes people can expect when they cut back, and practical advice for anyone thinking about reducing their intake. It also highlights the importance of medical support for heavier drinkers.

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The full article and podcast is behind a paywall, and you can access it here: Read in The Australian

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If anything in the piece resonates and you'd like to talk about your own drinking, we're here to help. No commitment, no pressure.

“Why does that glass of wine feel like it helps... but then makes things worse?”

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Picture this: It’s the end of a long day and you just want to relax - quiet the nerves, calm the mind, and slow the racing thoughts - so you have a drink (or a few). And in that moment, it works. Alcohol can bring a temporary sense of ease as the tension softens, the body relaxes, and everything feels a little more manageable.

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But then comes the flip side. That wired-but-tired feeling in the middle of the night. The vague sense of dread in the morning. The sharp rise in anxiety a day or two later, often without a clear cause. Over time, many people start to notice that the thing they’re using to manage their anxiety might actually be making it worse.

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If that sounds familiar, this post is for you.

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Why alcohol feels like a friend (briefly)

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Alcohol has a sedating effect on the brain. It increases the activity of a neurotransmitter called GABA - your brain’s natural “calming” chemical - this dampens the activity of excitatory chemicals like adrenaline, cortisol and glutamate. That’s why a drink can make you feel relaxed, sleepy, or even euphoric in the moment. It’s your nervous system temporarily slowing down.

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But here’s the catch: your brain is always trying to maintain balance. When alcohol is regularly introduced, your brain starts to adapt by turning down GABA’s calming effect and ramping up excitatory activity to compensate. So while alcohol might feel like it’s “helping” in the short term, it’s actually setting the stage for more stress, more reactivity, and more anxiety once it wears off.

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One way to think of it is this: alcohol lets you borrow calm from your future self - but with interest. And that interest gets steeper the more frequently you borrow.

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When the hangover is more than physical: the anxiety rebound

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This is where things start to feel more confusing for people. Because the anxiety doesn’t always show up right away.

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In the hours and days after drinking - especially after heavier use - your brain chemistry swings back in the other direction. GABA activity drops further. Glutamate spikes. Your nervous system enters a state of high alert, often without warning. This can look like:

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• Restlessness or agitation
• Feeling like you can’t catch your breath
• Trouble sleeping (especially waking in the early hours of the morning)
• Racing thoughts, irritability, or panic for no clear reason

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A 2020 study found that people often experience peak anxiety symptoms 12-48 hours after drinking - even in the absence of a hangover. This is sometimes referred to as “hangxiety,” and it’s more than just a catchy term. It’s a sign that your brain is in recovery mode, trying to reset its balance after being artificially altered by alcohol.

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If this sounds like a loop you’re stuck in - relief, rebound, repeat - you’re not broken. You’re human. And your brain is doing exactly what it was designed to do.

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So, how can you manage anxiety without alcohol?

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There’s no one-size-fits-all approach, but here’s the good news: it’s absolutely possible to feel calm, grounded, and in control without using alcohol to get there. Here are a few strategies we’ve seen make a real difference for our clients:

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• Support your nervous system: Simple practices like deep belly, or ‘diaphragmatic’ breathing, gentle movement, warm showers, or grounding techniques (like holding ice or standing barefoot outside) can help calm your system when anxiety flares.

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• Sleep, food and hydration matter more than you think: Disrupted sleep, low blood sugar and dehydration can all mimic or worsen anxiety. Try to stabilise your sleep routine, eat regularly, and keep your water intake up - especially if you’re cutting back on alcohol.

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• Reduce other stimulants: Caffeine, high-sugar snacks, and even scrolling TikTok before bed can overstimulate your system. Pulling back a little can give your nervous system a break.

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• Talk to someone: Whether it’s your GP, a therapist, or a service like ours - having someone who can help you build a personalised plan is incredibly valuable.

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• Give your brain time: Research shows that even after just 2-4 weeks without alcohol, many people report reduced anxiety and improved emotional regulation. The longer the break, the more time your brain has to re-balance itself.

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You don’t have to do all of this at once. Start where you are, with what you have. Small steps matter.

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Final thoughts: The loop can be broken

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Alcohol might feel like the quickest fix for anxiety, but over time, it often creates the very thing it promises to relieve. The good news? You can absolutely interrupt that pattern. And you don’t have to do it alone.

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At Clean Slate, we can help you understand what’s going on in your body and brain - and build a plan that feels realistic, safe, and supported. If you’re feeling caught in the cycle, you’re not failing - you’re just ready for a new way through.

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Check your suitability today.

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Sources

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Brousse, G., Arnaud, B., Vorspan, F., Richard, D., Dissard, A., Dubois, M., Pic, D., Geneste, J., Xavier, L., Authier, N., Sapin, V., Llorca, P-M., De Chazeron, I., Minet-Quinard, R. & Schmidt, J., 2012. Alteration of glutamate/GABA balance during acute alcohol withdrawal in emergency department: a prospective analysis. Alcohol and Alcoholism, 47(5), pp.501–508. [online] Available at: https://academic.oup.com/alcalc/article-abstract/47/5/501/99762?redirectedFrom=fulltext

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Nutt, D.J. & Nestor, L.J., 2018. The GABA system and addiction. Addiction. 2nd ed. Oxford Psychiatry Library Series. Oxford: Oxford University Press. [online] Available at: https://doi.org/10.1093/med/9780198797746.003.0008 

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Kushner, M.G., Abrams, K. & Borchardt, C., 2000. The relationship between anxiety disorders and alcohol use disorders: a review of major perspectives and findings. Clinical Psychology Review, 20(2), pp.149–171. [online] Available at: https://www.sciencedirect.com/science/article/pii/S0272735899000276

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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: