In moments of self-reflection during recovery, we can confront an uncomfortable truth - that the journey is rarely linear.

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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.

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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."

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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.

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"Sustainable growth towards change comes from building consistent, manageable habits rather than attempting dramatic overnight changes." Dr Chris says.

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So how should we respond if we relapse? Rather than surrendering to self-judgment, we can choose to approach these moments with curiosity.

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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.

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By identifying these underlying triggers, we can begin to map the whole landscape of our dependence and work out the best path to recovery.

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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.

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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.

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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"

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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.

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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.

Like many of our clients, CEO of Clean Slate Clinic, Pia Clinton Tarestad's journey to recovery began with an uncertain Google search.

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"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."*

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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.

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“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.

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“There is a shame, a fear of being labelled. And it stops people from reaching out.”

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Today, having worked through this part of her life journey, Pia is now a titan of activism and advocacy for people with substance dependence.

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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.

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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.

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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.

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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.

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“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.

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“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.”

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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.

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But what drives Pia isn't the numbers or accolades - it's the understanding that everyone deserves access to compassionate, effective care.

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“We set up as a social enterprise which has a social justice heart and that’s really important to me.

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“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

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“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.

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“We have small pockets across the country, but I have a burning ambition and fire in my belly to get more funding.”

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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.

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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.

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“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.”

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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”.

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*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!

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This Clean Slate Clinic webinar explores the role of shame in alcohol and other dependence, and the practical strategies that can be deployed to tackle shame, including:

• Understanding Shame: We delve into the psychological underpinnings of shame and its pervasive impact on behavior and self-perception.
• Shame and Drinking: We explore how shame can both trigger and be exacerbated by alcohol consumption.
• Sobriety and Self-Compassion: We discuss strategies to overcome shame in the pursuit of sobriety and a healthier, more fulfilling life.
• Real Stories, Real Change: We share firsthand experiences from those who have navigated these challenges.

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Delay. Distract. Decide.  If you're struggling with cravings, try this approach to remove their power, allow them to pass, and stay focussed on the goals that matter to you.

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The 3Ds.pdf

Download PDF • 250KB

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Cravings can be really challenging when you're trying to reset your relationship with alcohol, or any other substance, and can come out of nowhere when you least expect them, or appear at the familiar time when you were used to picking up a drink or other substance. They can feel intense too. The good news is that they do lessen over the time, and in the meantime there are lots of strategies you can deploy to manage and get through them.

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Read our factsheet for quick tips and tricks to help you stay on course.

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Download the factsheet:

Coping with cravings - fact sheet.pdf

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Preview:

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We also have a comprehensive guide below with everything you need to know about managing triggers and riding out the urge.

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Download the guide:

Coping with cravings - guide.pdf

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Preview:

Are you considering a change to your relationship with alcohol in the lead up to Christmas?

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Making a commitment to the decision to make this transformative change in your life can be a powerful and inspiring act. While it can often be a challenging journey ahead, it's the most important first step. Take it all in, and use this renewed sense of purpose to hold yourself accountable with a bit of a plan ahead.

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You don't have to dive right in, ease into the new year with planned alcohol-free or alcohol-lite days over December using our calendar template.

Download here

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Read the full evaluation of our our program by The University of Sydney, demonstrating the high adoptability, acceptability and effectiveness of our model in successfully supporting individuals into recovery from alcohol dependence.

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Clean Slate Home Detox Evalution.pdf

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Thank you to the Alcohol and Drug Foundation for providing the following content on Alcohol and Thiamine. You can read the original article here.

Thiamine, also known as vitamin B1, is an essential nutrient used by the body to convert food into energy.  

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Thiamine takes the fats, proteins and carbohydrates we consume and uses them to fuel functions of the heart, nerves and brain.(1)

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Because the body cannot produce thiamine, it must be consumed through foods like:

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• whole grain products such as cereals, rice, pasta, and flour
• wheat germ
• beef and pork
• trout and bluefin tuna
• eggs
• legumes and peas
• nuts and seeds.(2)

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Smaller amounts of thiamine are present in fruit, vegetables and dairy products.(2)

Thiamine is also added to food products like bread and is available as a dietary supplement.(3)

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Thiamine deficiency

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Thiamine deficiency, although rare in most developed countries, is common in people who drink excessive amounts of alcohol.

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Up to 80% of people with an addiction to alcohol develop thiamine deficiency.(1)

Heavy alcohol use causes inflammation of the stomach lining and digestive tract, which reduces the body’s ability to absorb vitamins. Poor dietary choices and a lack of nutrition also rob the body of essential vitamins.(4)

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Thiamine deficiency can cause:

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• loss of appetite
• constipation
• fatigue
• blurry vision
• changes in heart rate
• irritability
• nausea and vomiting
• reduced reflexes and tingling sensation in the arms and legs
• shortness of breath
• muscle weakness.(1,5)

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Other people at risk of thiamine deficiency include older adults, people who’ve had bariatric (weight loss) surgery, and people with HIV/AIDS or diabetes.(1)

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What happens if I’m thiamine deficient?

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The early stages of thiamine deficiency often go undiagnosed as the initial signs – decreased appetite, constipation and fatigue – are non-specific. If the body continues to experience a lack of thiamine absorption, it can lead to serious health conditions including beriberi and Wernicke-Korsakoff syndrome. Both conditions can be fatal if not treated.(1)

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Beriberi

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There are two types of beriberi - wet beriberi and dry beriberi.(6)

Wet beriberi affects the heart and circulatory system and in extreme cases can cause heart failure.(6)

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Dry beriberi damages the nerves and can lead to decreased muscle strength and eventually, muscle paralysis.(6)

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Wernicke–Korsakoff’s syndrome

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Wernicke-Korsakoff’s syndrome most commonly occurs in alcohol-dependent people.

This nerve and brain disease is made up of two conditions/phases – Wernicke encephalopathy, which occurs first and then progresses to Korsakoff’s syndrome.(1)

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Wernicke’s encephalopathy is life threatening. Symptoms include:

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• confusion
• loss of memory activity
• loss of muscle coordination and leg tremors
• double vision, abnormal eye movements or eyelid drooping.(1,4)

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Wernicke’s encephalopathy is usually reversible through treatment but can progress to Korsakoff’s syndrome - a chronic and disabling condition characterised by severe short-term memory loss, hallucinations and impaired ability to acquire new information.(1)

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Treating thiamine deficiency

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Thiamine deficiency can be treated by stopping alcohol consumption, eating a nutritious diet and by taking vitamin B1 supplements.(1)

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However, diet and supplements alone are not effective if heavy alcohol use continues because alcohol will block absorption. If you’re concerned about vitamin depletion as a result of drinking alcohol, talk to your health professional.

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References

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1. National Institute of Health (NIH). Thiamin [Accessed 27 October 2021].
2. Medline Plus. Thiamin [Accessed 27 October 2021].
3. Food Standards Australia New Zealand. Thiamin levels in Australian breads: Results from the 2010 and 2012 national bread surveys Food Standards Australia New Zealand [Accessed 27 October 2021].
4. Medline Plus. Wernicke-Korsakoff syndrome [Accessed 27 October 2021].
5. Healthline. 11 Signs and Symptoms of Thiamine (Vitamin B1) Deficiency [Accessed 27 October 2021].
6. National Health and Medical Research Council (NHMRC). Thiamin [Accessed 27 October 2021].

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Podcasts

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Not Drinking Today Podcast - The Critical Role Anti-Craving Medications Can Play in Alcohol Recovery: Dr. Chris Davis joins hosts Meg and Bella on the show.

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Learn about the critical role anti-craving medications, such as Naltrexone and Campral can play in alcohol recovery. Dr. Chris Davis provides science backed info on how these medications work to reduce cravings, how long you need to be on them, how often you need to take them, how safe they are to use, how to talk about them to your GP, and which craving medications work better than others depending on your unique circumstances.

￫ Listen to the episode

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The GP Show - Alcohol Recovery and the Clean Slate Clinic with Dr Chris Davis and Flip Prior

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Learn more about Clean Slate Clinic from Founder and GP Chris Davis, alongside Flip Prior who has given up alcohol thanks to the Clean Slate program.

￫ Listen to the episode

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Just a GP - Doing Outpatient Alcohol Detox with Chris Davis

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Join the 'Just a GP' hosts as they explore with Clean Slate Clinic GP, Chris Davis, how to do an outpatient alcohol detox.

￫ Listen to the episode

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Flip Prior - ABC Life - 'A year off Drinking"

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Clean Slate Clinic's own GP, Chris Davis, helped Flip Prior give up alcohol for good. Hear from Flip about her experience and her plans from here.

￫ Listen on ABC

￫ Read the article

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Take a Break from Drinking by Rachel Hart

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"I was taught that everyone should be able to hold their liquor; and if you couldn’t, something was wrong with you. I didn’t feel like a normal drinker, but I also wasn’t an alcoholic. For years, I felt like I was in no man’s land with no idea how to figure this out."

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Listen to Rachel Hart's podcast to start learning how habits work and gain a new perspective on your drinking.

￫ Listen to the podcast

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Sober Awkward by Victoria Vanstone and Hamish Adams-Cairns

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Join Vic and Hamish on this hilarious and relatable podcast about being sober in a world soaked in alcohol. Each week they discuss different boozy topics and open up a shame shed of humiliating stories, bringing humour and honesty to sobriety.

￫ Listen to the podcast

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Blogs

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William Porter - Alcohol explained

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The definitive, ground breaking guides to alcohol, alcoholism and addiction.

￫ Read the blog

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This Naked Mind

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Bestselling Author of 'This Naked Mind' and 'The Alcohol Experiment', Annie Grace, provides great resources alongside her books, with the blog being quite insightful.

￫ Read the blog

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Hello Sunday Morning

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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.

￫ Read the blog

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UntoxBlog - Untoxicated

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Untoxicated is an alcohol-free social tribe with regular events in Brisbane, Sydney, Melbourne and peer support online. They also have a blog with contributions from the numerous Untoxicated members.

￫ Read the blog

A simple way to break a bad habit

Judson Brewer

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Can we break bad habits by being more curious about them? Psychiatrist Judson Brewer studies the relationship between mindfulness and addiction — from smoking to overeating to all those other things we do even though we know they're bad for us. Learn more about the mechanism of habit development and discover a simple but profound tactic that might help you beat your next urge to smoke, snack or check a text while driving.

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Making sober less shameful

Clare Pooley

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Clare Pooley gave up alcohol in March 2015; months later she was diagnosed with breast cancer. She told everyone about the breast cancer, but, ashamed, kept her decision to stop drinking secret. Now, three years later, she has given up anonymity, and is on a mission to make sobriety less shameful for everyone.  Clare Pooley describes herself a ‘a middle aged, over educated, over privileged, (formerly) overweight Mum of three who had a long love affair with high priced, good quality wine until she realised that the relationship was going nowhere.’

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Gray area drinking

Jolene Park

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In this engaging talk, Jolene Park shares her experience of gray area drinking — the kind of drinking where there’s no rock bottom, but you drink as a way to manage anxiety and then regret how much and how often you drink. Regardless of the cause of anxiety or discomfort in your life, and regardless of whether you’re using alcohol or another substance or behavior as an attempt to manage stress, Jolene uses her expertise as a Functional Nutritionist to explain the importance of replenishing your neurotransmitters in a comprehensive and consistent way, especially if you want to get off the stopping and restarting drinking merry-go-round.

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Everything you think you know about addiction is wrong

Johann Hari

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What really causes addiction — to everything from cocaine to smart-phones? And how can we overcome it? Johann Hari has seen our current methods fail firsthand, as he has watched loved ones struggle to manage their addictions. He started to wonder why we treat addicts the way we do — and if there might be a better way. As he shares in this deeply personal talk, his questions took him around the world, and unearthed some surprising and hopeful ways of thinking about an age-old problem.

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This is some useful information about what constitutes a standard drink for your drink diaries, what is risky drinking and some of the benefits of cutting down.

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Download the PDF:

Clean Slate Clinic - Alcohol information.pdf

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Download the Word document:

Clean Slate Clinic - Alcohol information.docx

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Assessing your alcohol intake

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Typical servings of alcohol tend to be considerably higher than one standard drink - this is important when calculating your daily and weekly alcohol intake - people are often surprised at how many standard drinks they actually consume.

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Lower Risk Drinking

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Lower risk drinking is defined as regularly drinking no more than 10 standard drinks for men and women.

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Lower risk drinking is associated with: increased relaxation; sociability; and reduced risk of heart disease (for men over 40 and post menopausal women)

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Risky Drinking

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Risky drinking is defined as regularly drinking 16-40 standard drinks per week for men and 10 - 28 standard drinks for women.

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Harmful Drinking

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Harmful drinking is defined as regularly drinking 40+ standard drinks per week for men and 28+ standard drinks for women.

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Risky and harmful drinking have progressively increasing risk of:

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• Low energy
• Memory loss
• Relationship problems
• Cancer
• Depression
• Insomnia
• Impotence
• Injury
• Cardio-vascular disease
• Alcohol dependence
• High blood pressure
• Liver disease

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Benefits of Cutting Down

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There are many benefits to cutting down your alcohol intake, particularly if you are drinking at risky or harmful levels.

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Psychological / Social / Financial Benefits

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• Improved mood
• Improved relationships
• Reduced risks of drink driving
• Financial savings

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Physical Benefits

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• Better sleep
• More energy
• Weight loss
• No hangovers
• Reduced risk of injury
• Improved memory
• Better physical shape
• Reduced risk of high blood pressure / cardiovascular disease
• Reduced risk of cancer
• Reduced risk of liver disease
• Reduced risks of brain damage