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Blog Posts
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 | Dr Chris Davis
The Beating Heart of the Business
Spotlight On | Dr Chris Davis - GP, Drug & Alcohol Specialist, and Co-Founder of Clean Slate Clinic.
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.
This is what you’ll hear from Dr Chris Davis - GP, Addiction Specialist, and Co-Founder of Clean Slate Clinic.
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.
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.
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.
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.
"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."
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.
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.
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."
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.
Dr Chris and his team developed evidence-based protocols that have now helped over 1000 Australians successfully complete their detox journey from home.
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.
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.
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."
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.
"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.
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.
Greg's Story
What does it mean to truly change? 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.
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.
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.
His insights reveal something profound about the nature of alcohol use, healing, and the human capacity for transformation.
How do you feel today?
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.
What have been the biggest benefits you've noticed?
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.
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.
Did anything about the Clean Slate program surprise you?
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 sceptical about the program as it was advertised as being free of charge for Bupa members. I was eventually assigned Fiona as my nurse, and she immediately understood my situation.
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.
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.
Any tips for overcoming the hurdles that come with detox and withdrawal?
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.
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). 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.
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.
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.
This quote rings true;
“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.
What would you say to any Australians looking to reduce alcohol in 2025?
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.
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.
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.
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.
I've been prescribed Naltrexone - what is it?
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.
Learn more about Naltrexone by downloading the document below.
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.
Download the PDF:
Clean Slate Clinic - What is Naltrexone_.pdf
Download the Word doc:
Clean Slate Clinic - What is Naltrexone_.docx
Preview:
Websites and Social Media Profiles
Hello Sunday Morning
Hello Sunday Morning's aim is to change the world’s relationship with alcohol, one Sunday at a time.
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.
National Centre for Farmer Health
The National Centre for Farmer Health is an Australian organisation improving the health, safety, and wellbeing of farmers and farming communities through research, education, mental health programs, and practical clinical resources.
Sober in the Country
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.
This Naked Mind
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.
Samsn
Australia’s leading organisation for male survivors of child sexual abuse and their supporters.
HumanKind Meditation
These guided meditations are designed to support wise and loving care (for self, others and the world).
Sober Girl Society
The sisterly safe space for sober and sober curious women who are changing their relationship with alcohol.
￫ Sober Girl Society on Instagram
Wada Wanti
A web-app designed to help Aboriginal and Torres Strait Islander people who use ice to use less or stop using.
￫ https://www.wadawanti.org.au/
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 will be reported back to the Clean Slate team as part of your detox diary. 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:
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
- JiI’ll 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.
Online counselling
Counselling Online
Counselling Online is a free and confidential service that provides 24/7 support to people across Australia affected by alcohol or drug use.
￫ www.counsellingonline.org.au
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:
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."
Spotlight On | Fiona Faulkner
As clinicians, three key qualities are essential. First, a deep understanding of the neuroscience behind behaviours that can become problematic. Secondly, knowledge of appropriate treatment methods. And thirdly (possibly the most important), the ability to truly hear an individual's story. A skill that looks beyond the spoken word to see the essence of someone, to notice what is not spoken and to understand the significance of both.
Speaking to Fiona Faulkner, our Partnerships and Community Lead and one of our Clean Slate nurses, you immediately get a sense that she embodies all of these qualities.
On paper, Fiona has all the attributes of a well-studied professional, who has made learning her mission, formally studying nursing, mental health nursing and a Masters in Social Work, informally studying various interests from sign language, pottery to yoga teacher training.
Speaking with Fiona, she reflects on her journey into healthcare;“I have always had a sense of social justice, I was always drawn to people who needed help or support. As a teenager I wanted to study social work and that was realised when as a mature age student I chose nursing which was the prerequisite into the Master program, hence taking that route. I feel so lucky to work in a way that combines both my passion, my skill set and in a role that I am able to give back"
Fiona's nursing career commenced in a forensic mental health unit in Tasmania, and it was here that she witnessed first-hand the ability of the mind to adapt and make change.
"I remember thinking, if people can make sense of these situations, when it would seem all is lost, then why do we who seemingly have everything feel we can not cope with our struggles. Working in that unit gave me the gift of perspective and cemented the notion of enduring hope."
It was while working in this unit that Fiona completed her postgraduate nursing qualifications in Mental Health and Master of Social Work. Fiona recalls a lecturer who worked for the Alcohol and Drug (AOD) unit who invited her to apply for a position within the AOD team. She was successful and recounts: "As soon as I switched to AOD, I knew I was home. I owe my career in this field to that lecturer, who then became my boss. I love working with people to see that change is possible. One of the most rewarding aspects of this work is when clients share that they feel like themselves again, that they're finally able to remember themselves and start moving towards their goals. It's incredibly motivating to witness these transformations and I feel so lucky that I get to hear these stories from Clean Slate Clients on a daily basis".
Fiona was one of the first nurses to join Clean Slate. What she immediately loved about the approach was the long term support she could provide to clients throughout their recovery journey.
"I love that clients get continuity of care with Clean Slate. In traditional alcohol and drug services, clients are often handed from one team to another for assessment, detox, and rehab. This system can be difficult to navigate, a barrier to accessing treatment, especially when people are at their most vulnerable.
"With Clean Slate, I can see a client from the very beginning, hear their story, connect with them and assure them that I’m going to be working with them for the next twelve months, and I'll be there to remind them of how far they've come and will celebrate the changes they've made, the insights they have gained. This makes a real difference in their recovery journey."
Fiona's genuine warmth and empathy shines through the screen via telehealth or zoomlines. It's not all virtual though - Fiona takes regular trips out to Western QLD to work alongside the wonderful Armajun Aboriginal Health Team and recently took a trip out to Mt Isa with the Western Queensland Primary Health network team to identify additional ways Clean Slate Clinic can make their services accessible for all Australians regardless of geographical constraints.
Whilst out West Fiona was able to catch up with some of her patients face-to-face.
"When you are working with people for twelve months, you become part of the furniture, these people I work with are an inspiration to me and it is lovely to meet them face to face when I can."
Fiona is a big fan of the telehealth approach. She says that some Clean Slate clients would struggle to get treatment otherwise because of where they live or what's going on in their lives. Many people can not leave pets, family, jobs or property to travel to a detox facility, so being able to do this work with people, in their homes, makes all the difference.
"When you're talking to new clients, it's often a relief for them. They'll say, 'Oh, I didn't even know this was an option.' For people in regional areas, the receptionist at the local medical centre might be a mum from the tuck-shop roster, or the doctor might play soccer in your team. People don’t want to have these conversations in spaces they feel they may be judged. Clean Slate Clinic provides a safe option for these people.
"Being able to form an alliance with somebody online who can offer support while keeping things confidential is really great. I've got clients who don't get mail regularly, might not have reliable internet, or don't get to town often. For these people, or for those who can't leave home for whatever reason, this service is invaluable."
Fiona's long career working in various health environments means she is no stranger to unhelpful emotions and problematic behaviour or substance dependence. She believes for some people it is helpful to experiment with different strategies to cope with these issues and client feedback indicates she excels at providing a judgment-free environment for people to share their stories and do the work.
"I always ask clients what benefits they've experienced from abstinence," Fiona shares.
"The responses never get old. Clients report increased mental clarity, waking up energised, reduced anxiety, better sleep, and even significant weight loss. One client told me they feel like a kid on Christmas morning when they wake up now. Another said they can finally take road trips again, they are no longer anxious about being on a highway. Alcohol and other substance use can keep you from enjoying certain aspects of life and it’s incredibly rewarding to hear these milestones along people’s journey."
While all stories are different, the common thread is the resilience that clients develop.
"Developing the ability to cope with cravings has a broader impact. If you can sit through that discomfort, it strengthens your ability to cope in other situations. Change doesn't happen in isolation. One change creates a ripple effect, impacting various areas of life. I really enjoy exploring this process with clients, unpacking how their growth in one area positively influences others."
When asked about the potential for cultural change in Australia regarding alcohol consumption, Fiona is optimistic. Despite the deeply ingrained drinking culture, she sees positive signs through her interactions with patients and the growing awareness of programs like Clean Slate. The rise in popularity of zero-alcohol drinks also indicates a shift in societal attitudes towards alcohol consumption.
Fiona's career path, starting later in life after raising a family, has given her a wealth of life experience that complements her extensive studies. Her knowledge of AOD is impressive, but it's her ability to connect with individuals and offer hope that truly sets her apart.
Fiona's words of wisdom resonate deeply: "Trust the process, take it one moment at a time, and believe that change is possible."
This simple yet profound advice encapsulates her approach to recovery, offering hope and encouragement to those on their journey to sobriety. It's a testament to Fiona's compassionate nature and her unwavering belief in the potential for transformation that lies within each of her clients.
What Fiona is Reading:
Fiona's Favourite Guided Meditation:
Fiona's Suggested Bedtime Routine:
Where's Home?
"Mostly Hobart, but I am always getting on a plane, I love to travel and visit family."
Fiona's Pets?
Sadie and Hazel… poodle cross queens.
But her favourites really are the chickens… Bonnie, Clyde, Melissa, Simone and Lucky.
Answer me this
Mountains or Sea?
"I need to be able to get in the ocean, but I am planning to hike Lake Rhona this summer… so maybe both."
Best thing today?
"My chickens, hands down the best thing every day! But today the neighbour's sheep came up onto my veranda to say hello, that was pretty cool."
Your Superpower?
"My imagination and once I decide to do something, I do it… I might be slow, it might take a long time but if I say I will, I will."
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