Category: Alcoholics Anonymous

Spoiler Alert: There are no 61 rules. A group tried to make them in the 1940s, but they were rejected in favor of one single idea: Rule 62. Read the story of the rules that never were.

Life is full of rules, and so too is the road to sobriety. But the story of the 61 rules of aa (and the origin of rule 62), is a great reminder that sometimes departing from a bunch of rules and the simple approach is best. Here’s the story of how Alcoholics Anonymous came close to having over five dozen rules, and what we can learn from the fact that it didn’t come to pass. 

The 61 Rules of AA

The Alcoholics Anonymous 12 and 12, also known as the book of Twelve Steps and Twelve Traditions, tells a story about the early history of the AA organization (in the chapter about the Fourth Tradition).  A local group had gotten permission to create an elaborate treatment center and community. They determined that there needed to be rules about how this entity would function and operate and devised 61 of them. Unable to come to an agreement amongst themselves, the group sent their list of 61 rules to the New York office of Alcoholics Anonymous for the final say. 

The office, which was run by volunteers of current and past AA members, had no experience or idea of how to run such an entity. After discussing the 61 rules that were sent to them, they came up with the profoundly wise saying: ‘Don’t take yourself too damn seriously”. There you have rule 62 of AA’s origin.

What Does Rule 62 Mean?

It’s easy to get caught up in our lives and our current goals. Even one as important and necessary as getting sober, however, can cause us to get wrapped up in ourselves and what we’re pursuing. Rule 62 is meant to remind us to stay humble and help us keep perspective. Neither is it about belittling the effort it takes to overcome alcoholism.

The reminder to not take ourselves too seriously makes it easier to view our setbacks and mistakes in a kinder light.

Having a more lighthearted view of the recovery journey gives us more room to err and also encourages us to be kinder to ourselves in light of ourselves. We’re going to make mistakes (and that’s okay!), and to expect anything else means we’re holding ourselves to an unrealistic standard.  

Another meaning of the rule is to recognize that life can still be enjoyable and pleasurable without alcohol. The weight of addiction hanging over your head can make things seem ‘doom and gloom,’ and it can be hard to picture your life in the aftermath of addiction. Not taking yourself too seriously also means permitting yourself to look for joy and fun, to laugh at yourself, and to appreciate the little things, even while in pursuit of something as important as sobriety.  

Historical Note: The Legend of Middleton

While Rule 62 is now a cornerstone of recovery culture, it was born out of a spectacular failure. In the early days of AA, a group in a town referred to as Middleton in the Twelve Steps and Twelve Traditions (Tradition Four) attempted to create an elaborate treatment center complete with a hospital and a set of strict regulations. They were so concerned with “doing it right” that they drafted 61 separate rules to manage the group’s conduct.

When the project ultimately failed, the organizers realized they had spent so much time on the “business” of recovery that they had forgotten the spirit of it. They sent a card to the New York headquarters to explain their mistake, and that card—which simply said, “Rule 62: Don’t take yourself too damn seriously”—has since become the unofficial anthem of AA humility. This story serves as the primary example of why Group Autonomy is vital: it allows groups the freedom to fail, learn, and eventually realize that the only “rule” that truly matters is staying sober and helping others.

How to Not Take Yourself Too Seriously

Here are five ways to lighten up during your alcohol addiction recovery journey:

1. Make new friends. Finding people that you have things in common with and whose presence you enjoy can be a great reminder that you are not an island and that you can still relate to others (and have a good time doing it!). 
2. Attend fun events. Sure, going to AA meetings is a great thing, but you shouldn’t forget about events that cater to other interests or that would allow you to meet people who aren’t in recovery. These events will help to remind you that you are more than just “in recovery” and can reignite your passion for the future.
3. Laugh at yourself. The ultimate sign of humility is the ability to laugh at yourself. Being able to find the humor in past, possibly unpleasant, circumstances means that you’ve grown and moved on enough that you can view it with a light heart.

What are the Rules of AA?

Alcoholics Anonymous doesn’t really have rules, nor is there an AA rule book. AA recognizes that there’s no one way to go about sobriety. Instead, AA has the 12 Steps, the 12 Traditions, the 12 Prayers, and over a hundred AA slogans which are used to guide members through their alcohol addiction and into recovery. Members are encouraged to use all of these resources as best serves them, which could include mixing and matching. 

However, that’s not to say that there’s no structure at all. It’s highly recommended that participants work through the 12 Steps in order, even if they feel stuck on it. The Big Book and other AA literature provide plenty of guidance on the best way to think about alcoholism and recovery and to make progress. And remember that AA doesn’t have a strict ‘my way or the highway’ approach with rules that members must abide by.

Want to learn more about AA? Find an Alcoholics Anonymous group near you today. 

For the Meeting Chair: Bringing Rule 62 to Life

If you are chairing a meeting this week, the story of the “61 Rules” offers a perfect opportunity to move the group from intellectual debate into heartfelt, personal sharing. Rule 62 is the ultimate “anti-resentment” tool, designed to deflate the ego and reconnect us with the joy of living.

When leading the discussion, encourage members to look past the historical trivia and focus on where they are currently “over-regulating” their own lives or the lives of those around them. Use the questions below to spark a conversation about the balance between the structure of the program and the freedom found in not taking our own “important” opinions so seriously.

Drug addiction is an all-encompassing disease that can take over our brains, causing us to do, say, and think things we normally never would, and can lead us to forget who we were before drugs. Depending on how long a person has struggled with substance abuse, they might have started believing that who they are intoxicated is who they are and always have been. 

So while we’ve all heard of a drunk personality, which is the way you act when you’re intoxicated, what about a sober personality? Let’s look at just how much drugs or alcohol can change how we act–if at all–and why sober you will always be the best version of yourself.  

Can drugs change your personality?

Yes, drugs and alcohol can alter your personality. Being under the influence can make you a little more outgoing, a little flirtier, or possibly more aggressive in the short term. A significant reason is that drugs can affect the brain in a way that lowers inhibitions slows reaction time, and interferes with general cognitive function. 

However, those differences in personality might not be as major as you might think. The main reason for any significant difference in personality is not because of the drugs themselves, but socially, many people find intoxication as an excuse to engage in behavior they know would otherwise be inappropriate or acceptable. 

Then there is the influence that media has on our perceptions of how to act while under the influence. Seeing intoxication modeled through pop culture can also shape how we think we’re supposed to behave. 

What is a sober personality?

A sober personality is simply who you are when you are not under the influence of drugs; your default state of being. For those who have struggled with substance abuse for a long time, the idea of who they are while sober can leave them with a bit of an identity crisis. Odds are that you’ll find that your personality “changes” (since the differences between you when you are intoxicated and your normal self are mostly perceived) for the better.

5 ways how to be sober

Now that we have convinced you that you do not have to be scared about who you turn into if you no longer drink or do drugs, let’s talk about ways to be sober. First, let’s tackle the hulking elephant of a question: what does it mean to be sober? The definition of sobriety is simply abstaining from indulging in a mind-altering substance.  

1. Know your triggers: Understanding why you drink or use drugs is one of the best ways to set yourself up for success when getting sober. Do you use them recreationally so that you feel more comfortable in social situations? Or perhaps to cope with the stressors of home life? Once you’ve identified these things, you can start to develop alternative plans for dealing with them that don’t involve drugs.
2. Ditch your old ways: Your environment and the people you hang around can influence your behavior–including drug use. Avoid people, places, or situations that you associated with using drugs. By taking yourself out of those situations, you lower the chance that you could be tempted into a bad decision or doing something simply because it’s familiar and comfortable. 
3. Find a support network: Addiction can be an isolating experience, that’s why one of the cornerstones to doing so is to surround yourself with people who will encourage you and–most importantly–keep you on track if you falter. These are people who will check in on you, try to keep you occupied and motivate you when you feel discouraged. Your support group can include people who have been through addiction or those who haven’t. All that matters is that they have your best interests at heart and want to see you succeed.
4. Start exercising. Getting physical can do wonders for your body and mind. Exercising releases endorphins, dopamine, and serotonin, all of which boost your mood and help you to replace drugs or alcohol as the main source of things that make you feel good. Exercising also offers the benefits of improving your sleep cycle, the basis of a balanced lifestyle upon which better decisions can be made. 

If you or a loved one wants to get sober but isn’t sure where to start, you can find support from your peers at Alcoholics Anonymous or Narcotics Anonymous meetings. Join one for free and hear from others who have been in your shoes. Find a meeting near you today.  

Battling alcoholism means confronting your fair share of negative emotions. A common one is resentment–resentment towards loved ones who “let” you drink, resentment towards work or a person for stressing you out, and resentment towards yourself for letting things get out of hand. It’s such a pervasive issue that the Big Book of AA calls it the “number one offender” for destroying alcoholics. If you struggle with placing blame on others, join us in breaking down the meaning of the Resentment Prayer and how to apply it to your own life. 

What Is Resentment, and Why Does It Matter?

Resentment is defined as “a feeling of indignant displeasure or persistent ill will at something regarded as a wrong, insult, or injury.” In short, feeling that you were wronged and treated unfairly, and being unable to let it go or forgive. It’s a poisonous feeling that can make us feel self-righteous at the moment, but irreparably harm our relationships with others and ourselves.

It’s something that many recovering alcoholics grapple with, but it can be highly detrimental to their recovery process. Why? Having feelings of resentment is in direct opposition to the core principles of AA: accepting personal responsibility for a drinking problem, getting rid of pride, and relinquishing control.

Not only are such feelings harmful to our mental health, but they are tremendously unproductive. It is similar to holding a grudge, but it only hurts you in the long run–the person you are upset with is usually oblivious to how you feel. Continuing to blame others for your own actions or shortcomings can signal that you’re not in the right mindset to move on to the other steps of AA and gain their full benefit. 

Signs of Resentment

• Unable to stop thinking about the source of the insult for long periods of time
• Passive-aggressive behavior
• Avoiding the person to prevent negative emotions
• Desire for revenge

The AA Resentment Prayer

The prayer listed on page 552 is actually from a story titled “Freedom from Bondage” in the Big Book. This prayer is often called the “Page 552 Prayer.”

“God, please help me to be free of anger and to see that the world and its people have dominated me. Show me that the wrongdoing of others, fancied or real, has the power to actually kill me. Help me to master my resentments by understanding that the people who wronged me were perhaps spiritually sick. Please help me show those I resent the same Tolerance, Pity, and Patience that I would cheerfully grant a sick friend.** Help me to see that this is a sick man. Father, please show me how I can be helpful to him and save me from being angry. Lord, help me to avoid retaliation or argument. I know I can’t be helpful to all people, but at least show me how to take a kindly and tolerant view of each and every one. Thy will be done.”

This prayer is an exercise in replacing blame with compassion–something much easier said than done. The Big Book recognizes this by acknowledging that you likely won’t mean what you say the first few times you recite the Resentment Prayer. The Big Book further specifies reciting this prayer with the person(s) who’ve wronged you in mind and to continue doing it daily for at least two weeks until you eventually mean what you’re saying.

The Big Book suggests a very specific “exercise” for this prayer. 

The 14-Day Resentment Challenge: The Big Book suggests that if you have a resentment you want to be free of, say this prayer for the person you resent every day for two weeks. Even if you don’t mean it at first, by the end of the 14 days, you will find your perspective shifting.

How to Release Resentment

If you find yourself struggling to let go of resentment, here are some other things to try:

• Explore the feelings behind your resentment. What’s the first thing that comes to mind when you think of the incident that caused you to resent the person? Embarrassment or shame? Inadequacy? Fear? In most cases, it’s not that the person did something unforgivable but that they made you feel a way that you really didn’t like, which was channeled into anger to protect your wounded ego.
• Be empathetic. Make a genuine effort to try and see things from their point of view and ignore what your intentions were or any other information that they could not have known. Considering their actions through a different lens can help you realize that the situation may not have been as black and white as you previously thought. Misunderstandings happen.
• Focus on gratitude. Considering the positive things in your life can provide some much-needed perspective. In the grand scheme of things, a quarrel with a friend or romantic partner might not be the big deal you initially thought it was. Bonus: Positive thinking can lower your stress, making it easier for you to let go of those negative feelings. 

Seeking Support for Resentment: The Importance of Talking It Out

It can be challenging working through resentment alone. Find a person you trust, such as a therapist or your AA sponsor, to talk through your feelings. Having a neutral third party to consult can help you navigate your own emotional blindspots. Find an AA meeting near you today.

Discussion Starters for the Group:

• Why does the Big Book call resentment the “number one offender”? How has resentment threatened your own sobriety?

• Have you ever tried praying for someone you disliked for two weeks? What happened to your anger by day 14?

• What does it mean to you to see an offender as “spiritually sick” rather than “evil”?

FAQ About the AA Resentment Prayer

Where is the Resentment Prayer in the Big Book?

• It is found on page 552 of the 4th Edition, in the story “Freedom from Bondage.”

Do I have to be religious to use this prayer?

• No. Many members use it as a psychological exercise to shift their mindset from “victim” to “observer.”

What if I don’t want the person to be happy?

• That is normal. The prayer acknowledges this by saying you might not mean it at first. The “work” is in the repetition, not the initial feeling.

Abstinence is obviously an important aspect of overcoming addiction. It’s vital to breaking the cycle and physically recovering from the ravages of substance abuse. However, getting the drug out of your system is only half of the battle. You must also eventually gain control over your psychological relationship with alcohol to ever truly be considered recovered. Alcoholics Anonymous has a term for this called emotional sobriety. Learn what AA says about emotional sobriety in the Big Book, why it’s so important, and how to achieve it for yourself. 

The Meaning of Emotional Sobriety in AA

Let’s start off with an example. Say that you and your significant other just broke up. You fill every moment of every day with distractions so that you don’t have an opportunity to think about them. You proceed like this during the first few weeks or months of the breakup, which is pretty normal and even healthy to do. If you gave yourself permission to think about them, you might end up caving and reaching out to rekindle the relationship. 

Then, imagine that 1, 5, or 10 years from now, you still refuse to acknowledge thoughts about them because any time you do, you feel tempted to go back to them. That approach isn’t looking so healthy, is it? You may have stayed away from a person that wasn’t right for you, but you never fully got over them either. This is essentially the core concept of emotional sobriety. 

What’s a Dry Drunk?

The topic of emotional sobriety in the Big Book refers to individuals who give up alcohol without making any internal changes as dry drunks (this is different from a dry drunk syndrome which is a medical condition). These individuals may not physically consume alcohol or another drug, but they still have the same unhealthy patterns of behavior that led to substance abuse in the first place. 

Red flags of dry drunk behavior include:

• Failing to acknowledge that their alcohol consumption was problematic
• No attempt to understand what drove them to drink
• Still has unhealthy reactions to stressful situations (and no attempt to find new coping methods)
• Attends 12-Step meetings but doesn’t participate
• Refuses to be around alcohol/Can’t be around people drinking
• Does not hold themselves accountable for their actions
• Harbors bitter feelings toward themselves/Unable to forgive themselves

Practicing Emotional Sobriety 101

We’ve covered what emotional sobriety is and why it’s essential to alcoholism recovery so now let’s discuss ways to practice and maintain emotional sobriety.

2. Mindfulness

This simple practice is about staying in the present moment; acknowledging your feelings and sensory observations without judgment. Research has shown that it’s effective for lowering stress, improving emotional regulation, focus, and memory, and even boosting the immune system. Many of its benefits are a perfect match for the precise way that substance abuse can harm a person. The most common method of practicing mindfulness is through meditation. 

3. Find a support network

Addiction is a very isolating disease. Finding a support network is crucial both to holding yourself accountable, but also breaking down the walls that may have contributed to alcohol abuse in the first place. Research has shown that having social support can play a significant role in predicting the outcome of successful addiction treatment.

4. Go to therapy

There’s no substitute for professional psychological help. They can help you unravel the cause of your drinking problem and help you develop realistic coping strategies in the face of triggers or cravings. They can also help you identify if there’s a mental illness that may have contributed to addiction and provide appropriate recommendations.

5. Attend AA meetings

Free and with minimal commitment required, attending Alcoholics Anonymous meetings is a low-stakes way to meet and hear from others who have been in your exact shoes. Realizing that you’re not alone in your struggle with alcohol addiction is both comforting and empowering. It’s important to go with an open mind and with the intention of fully participating. Otherwise, going to an AA meeting is an empty gesture that’s unlikely to provide you with any real benefit. 

Simply giving up booze doesn’t mean that you’re recovered. You need to be able to address why it happened and more importantly, be able to have thoughts about alcohol that don’t send you back to the bottle. A lack of emotional sobriety means you’re never far from relapsing. A particularly bad day can send you back to square one if you don’t have the correct means to work through triggering situations. Learn more about the definition of emotional sobriety and find an AA meeting near you today.

Interest in ketamine has increased over the past years, but most recently over the past months. Ketamine therapy, ketamine infusions, and other uses for ketamine, including treatment for alcoholism. This buzz started after new studies suggested that ketamine could be a helpful treatment for alcohol use disorder. Read on to learn more about ketamine and its connection to alcoholism treatment. 

What Is Ketamine?

Ketamine is primarily used as an anesthetic. It’s considered a dissociative drug that can produce detachment from reality. Ketamine is found illegally on the streets as Special K, Kit Kat, Super K, Vitamin K, and other names. It’s found as a white or off-white powder, pills, or liquid form. 

Ketamine for Alcoholism Treatment

New studies suggest that using low levels of ketamine combined with therapy can help people with alcohol use disorder (AUD) stay sober longer. 

The clinical trial found that a combination of ketamine in low doses combined with therapy helped participants stay entirely sober for 162 days. This was an 87 percent abstinence, considered significantly higher than any other group. 

Overall, patients in the ketamine group were 2.5 more likely to remain abstinent at the end of the trial than the participants in the placebo group. 

However, there isn’t a comparison to other forms of alcoholism treatment like naltrexone or acamprosate. Still, ketamine has also been shown to improve depression symptoms, which is why some researchers believe it can positively impact alcohol addiction treatment.

How It Works

Ketamine induces overall dissociation, providing pain relief and sedation. While most people use it as a recreational drug, ketamine is gaining momentum as a potential treatment for addiction. 

When used at very low doses, ketamine can act as an antidepressant that helps block out the depressive feelings associated with alcohol abuse. Combined with behavioral therapy, it can help patients change thought patterns that usually lead to relapse. 

Overall, ketamine treatment can help people suffering from alcoholism be more open to learning new coping mechanisms without experiencing depressive thoughts of recovery. 

The Dangers of Ketamine for Alcohol Abuse Treatment

Ketamine is a powerful drug. Without the proper medical supervision, ketamine can easily lead to addiction. It’s essential to count on the support of a professional therapist who understands the best way to incorporate ketamine in your treatment to avoid the pitfalls of the drug. 

When people combine ketamine with alcohol, the combined effects can be unpredictable and dangerous. Since both drugs act as depressants, it could lead to slow functioning of the heart and lungs, which could be fatal. 

Ketamine alone also causes withdrawal symptoms. People can experience physical and psychological withdrawal symptoms, including cravings, chills, restlessness, anxiety, rapid heartbeat, tremors, and depression. 

Because ketamine is highly addictive, it can also lead to long-term health effects that could be detrimental. People who take large amounts of ketamine or acquire a strong batch from the streets could overdose. While the risk of death from ketamine alone is low, it can cause permanent brain damage and risk of injuries or accidents. 

Finding Treatment for Alcoholism 

When it comes to alcohol abuse treatment, there isn’t a one-size-fits-all. Treatment depends on the severity of the addiction, the time of the addiction, and whether or not someone has co-occurring disorders. Most people will need inpatient or outpatient treatment programs combined with 12-Step programs to achieve long-lasting addiction recovery. 

The most common types of treatment for alcoholism include:

• • Detox: A supervised detox program helps people safely withdraw from alcohol while a team of experts monitors withdrawal symptoms.
  • Behavioral therapy: Individual and group therapy is critical to help patients reframe destructive thoughts and learn coping mechanisms to prevent relapse after leaving treatment. 
  • Medications: Sometimes, medications, including ketamine, might help people stop or reduce their drinking and prevent relapse. The only three medications approved by the FDA to treat alcoholism are naltrexone, acamprosate, and disulfiram.

• Support groups: Throughout rehab and after treatment attending peer support groups like Alcoholics Anonymous and other 12-Step programs can offer a sense of support and accountability that helps prevent relapse and sustain recovery. 

If you or someone you know is dealing with alcohol use disorders, please seek help. Addiction recovery is possible, whether you start a treatment that uses ketamine prescribed by a trusted professional or try a traditional inpatient rehab program. 

Sources:

https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help#pub-toc1

https://adf.org.au/drug-facts/ketamine/

https://ajp.psychiatryonline.org/doi/10.1176/appi.ajp.2021.21030277

 

A major appeal of Alcoholics Anonymous is that it makes recovery accessible. As of 2021, a report conducted by the organization found that there were nearly two million members worldwide, with over 120,000 groups in over 175 countries. In addition to their impressive global presence, online AA meetings are just as plentiful as the physical ones. 

Today, online AA meetings can be found and accessed 24/7 without even having to leave your home. This offering has become more important than ever amid the lockdowns of the ongoing COVID-19 pandemic (though AA had online meetings well before the outbreak began) as the feelings of panic led to decreases in mental health and sharp upticks in alcohol consumption. 

Where to Find Online AA Meetings

Despite being a nearly century-old organization (AA was founded in 1935), Alcoholics Anonymous was quick to embrace the new technology of the times. During the fledgling days of the internet, in the late 80s and early 90s, the first online AA meetings used email groups and virtual bulletin boards to connect. 

As the internet developed into an integral part of our everyday lives, online meetings expanded rapidly in conjunction. Utilizing video and phone conferencing, message boards, newsletters, and chat rooms, virtual AA members have an online community that leaves them no less connected than their physical meetings counterparts. 

There is now an entire subset of Alcoholics Anonymous dedicated to 100% virtual group membership called the Online Intergroup of Alcoholics Anonymous or OIAA (the first-ever fully-online AA group, the Lamp-lighters, which formed in the early 1990s, is still operational and active to this day). You can find online meetings by accessing their portal (registration and login required). However, there are plenty of AA directories that include virtual meetings in their listings. 

Why Choose Online AA Meetings: The Benefits of Virtual Support 

There’s certainly much value to be had in face-to-face interaction, especially when dealing with a disease such as addiction that can feel cripplingly isolating. Just as there’s no one “right” way to overcome alcoholism, no one form of support will be the best fit for everyone. Virtual support groups offer an alternative means to the same support, community, and accountability as in-person AA meetings, but are beneficial for a host of reasons.

1. No transportation required

Depending on how destructive a person’s relationship with alcohol was, they may find themselves without the legal right to drive, financial means for transportation, or the physical or mental capacity to leave their home and maneuver the outside world. A lack of transportation or mobility is just one of the many harsh realities of some of the consequences of addiction. 

2. More accessible to those in rural areas

Outside of densely populated metropolitan areas, more sparsely populated rural locations may find themselves with too few people to have a group serve their area or may find the distance to travel to one of these groups too far to be feasible. Further, those on active military duty in foreign countries or even on base may find themselves without easy or regular access to in-person support. 

3. Easier for those with disabilities

Disabilities such as mobility impairment or hearing loss can make attending in-person meetings not only challenging but less effective. Virtual meetings offer a number of accessibility accommodations that face-to-face meetings don’t offer.

4. Supplement in-person meetings

Whereas some individuals choose online AA meetings out of necessity or convenience, others choose to do so out of a desire for extra support. When crises hit, when cravings seem unmanageable, having to wait a week for the next group meeting can mean a dangerous relapse. Virtual meetings, on the other hand, can be accessed any time, anywhere, with 24/7 chat rooms or round-the-clock video conferencing to offer on-the-spot support.

5. Meet AA members from around the world

Many participants of the online AA community are regular attendees of f2f (face to face) meetings–in fact, OIAA actually recommends that newcomers attend an in-person AA meeting whenever possible. Turning to an online community means entering one with no geographic barriers, making it possible to listen and learn from people halfway around the world that you likely never would have met otherwise. 

How Do Online AA Meetings Work?

Online Alcoholics Anonymous meetings are run in much the same fashion as in-person meetings. There are service positions, meetings can be open or closed, and have rules in place to protect anonymity. They practice the same AA principles and speak on the same official AA literature. Online AA meetings can also meet the requirements for mandated participation. If you need to provide proof of AA attendance, just be sure to verify beforehand whether the source of virtual meetups does so, it’s not a guarantee that all online meetings will offer it. 

Alcoholics Anonymous, both its teachings and its format, has become ubiquitous within the whole of addiction treatment. Groups can be found in virtually every major city in America and even internationally in approximately 180 nations–but that doesn’t mean Alcoholics Anonymous is for everyone. As unique and intimate a disease addiction is, it would be insane to assume that there’s one single program that would work for the millions that alcoholism affects every year. Here are some alternative alcohol support groups other than aa you should consider:

Alcohol Support Groups That Aren’t AA

Peer-based support groups like Alcoholics Anonymous are great for being a low-commitment way to first find the motivation to stay sober and then keep that momentum going with the support of others who have been in a similar situation. However, there are a number of reasons why AA isn’t the right fit. If you find yourself in this camp, these 3 alternatives to AA can be just as effective in helping you find reasons to stay sober and stick to your decision.

S.M.A.R.T. Recovery

One of the most popular alternatives to 12-Step programs is the Self-Management and Recovery Training, otherwise known as S.M.A.R.T. recovery. Although it also offers a community element as AA does, this program is secular and evidence-based, rather than faith-based, a huge selling point to those who are agnostic or non-religious. 

Another key difference is that whereas AA’s attitude towards addiction is a disease that can never be cured, S.M.A.R.T. considers addiction as a behavior that can be changed. Further, S.M.A.R.T. is newer (AA was created in 1935, before much of the understanding of addiction we have today) and incorporates science in its treatment program, placing an emphasis on cognitive-behavioral techniques and coping with cravings. Valuing a scientific approach towards addiction treatment, S.M.A.R.T. welcomes those using MAT (medically assisted treatment) which AA has historically has not. 

How It Works: Rather than 12 steps, there is a simple four-point program that does not have to be completed in any particular order:

• Building and maintaining the motivation to change
• Coping with urges to use
• Managing thoughts, feelings, and behaviors in an effective way without addictive behaviors
• Living a balanced, positive, healthy life 

H.A.M.S.

Harm Reduction for Alcohol or H.A.M.S. is a peer-led group with the program goal of abstinence from alcohol or moderation. It was created by Kenneth Anderson in 2007 when AA didn’t work for him.  In addition to helping those who struggle with drinking, H.A.M.S. also provides support for other “soft” drugs: marijuana, nicotine, and caffeine. 

One of the greatest benefits of H.A.M.S. is also what makes it unique, the use of the harm reduction approach. It’s practical, and more importantly, much more realistic. Rather than demanding complete abstinence, as most other programs do, H.A.M.S. meets people where they are, giving them the grace to make changes in their drug use habits in a way that feels sustainable. Their slogan, “Better is better”, makes recovery less stressful by not seeing an inability to be abstinent as a failure.

How H.A.M.S. Works: It has 17 ‘elements’ (not steps) where members learn how to make small steps to change their behavior and change their drinking habits as well as harm reduction techniques for safer and reduced alcohol consumption. Each element has an official corresponding explanation video and a worksheet, making it super easy for self-guided recovery.

Drug Rehab

While Alcoholics Anonymous can provide a supportive setting for people to come to terms with their drinking problem, addiction isn’t a disease of willpower. It’s layers of physiological and psychological changes that repetitive drug use has caused, changing the way we think, feel, and act. No amount of self-reflection is going to fix an imbalance of neurotransmitters or prevent withdrawal symptoms from taking place.

Addiction is a medical condition that warrants medical attention. Specialized addiction treatment centers have staff that can help people safely get through detox and beyond. More importantly, they also have trained mental health professionals trained in CBT (cognitive behavioral therapy) to unlearn harmful behavior. For individuals struggling with severe addiction or who have had one for a very long time, a facility with formal treatment options is likely to be the most effective–and safest–option. 

Still not sure which support groups for alcohol are the best for you? Check out these Alcoholics Anonymous FAQs to learn more about the program and whether or not AA is the right choice.

There’s no perfect time to get sober–or is there? The COVID-19 pandemic caused a global shutdown which drastically changed all of our lives. For many, the cancellation of social events and everything that comprised daily life as we knew it (and with no end in the foreseeable future) was a time of panicked uncertainty. However, the global shutdowns may have been a blessing to disguise for those in or starting recovery. Here are the 6 benefits of getting–and staying–sober during quarantine (and why being sober is amazing in general). 

6 Reasons to Get (or Stay) Sober During Quarantine

1. Less social pressure

Social gatherings can contribute to drug use in a number of ways. Many turn to drugs or alcohol to cope with anxiety about situations or “loosen up” in order to be more sociable or likable. Then there are the social pressures that come along with it. These pressures can be caused by the situation itself (going to happy hour with coworkers or toasting to the New Year at an NYE party) or from the people you’re with who might make a commotion should you choose not to partake. The lack of events and by extension, social interaction, means fewer pressures to drink or do drugs where you otherwise feel compelled. 

2. Saving money

Not going out also has distinct financial advantages. Many people found that their savings went up tremendously once they were no longer shelling out dollars on food, drinks, tipping, and parking. For someone interested in getting sober, this break from spending could make all the difference that enables someone to enroll at an addiction treatment center, which can be pretty pricey. The cost of getting treatment is cited as one of the leading reasons why those who struggle with addiction fail or refuse to seek treatment. 

3. More privacy and free time

This one’s a biggie as many of us spend more time in the workplace than we do our homes. The pandemic saw a drastic shift in our employment situation. For many, it involved layoffs and furloughs. For others, it became a shift to fully-remote work. Either situation allows for more free time that could be channeled into an addiction treatment program or getting some other form of help like going to Alcoholics Anonymous meetings. Even better still, not having to worry about day-to-day interactions with coworkers also allows for added privacy. 

4. Avoiding crowded hospitals

While no one ever wants to be in a hospital and undergoing health issues, this sentiment has increased ten-fold. COVID-19 resulted in hospitals being filled beyond capacity and ERs having extremely long wait times. In many cases, hospitals around the world stopped almost all other types of procedures and were focused solely on treating those stricken with the coronavirus. Not a great time to be having liver or heart issues, two of the most common and most serious types of health consequences from drinking or doing drugs. Maintaining sobriety or taking the first steps towards getting sober can help keep you healthier, minimizing the need for medical attention that you might not be able to receive in a timely manner. 

5. Increased access to virtual resources

The uncertainty of COVID-19 and what the post-pandemic future would look like made a lot of people stressed. One of the silver linings of the virus is that it awoke a newfound appreciation for mindfulness and both physical and mental well-being. As a result, it’s a lot easier to find all sorts of classes of things like yoga and meditation online–a boon for someone to quell the mental hardships that can come with recovery. With such practices being much more mainstream, it can also make an individual feel a lot less self-conscious about taking up such an activity. 

6. Drugs and alcohol make stress worse

Stress is one of the most common reasons why people turn to drugs or alcohol. As one might imagine, rates of drinking and drug use skyrocketed during the early stages of the first lockdown. While your first instinct may be to join these people in consuming mind-altering substances to get through such a weird moment in history, it’s likely to only make things worse. 

Drugs and alcohol overstimulate the nervous system making us more prone to stress and thus, more stressed out in the long run. You would be both more sensitive to situations (e.g. getting stressed out by smaller things) and remain stressed for longer because of a now misfiring fight-or-flight response. Further, as anyone who’s struggled with addiction knows, excessive drinking and drug use can cause a host of problems such as strained relationships, money troubles, or health complications. All of which are situations that can be highly stressful in and of themselves. 

Recovery isn’t a one-size-fits-all situation and even though there are a lot of people around the world who swear by Alcoholics Anonymous, that doesn’t mean it’s for everyone. Whether you’re skeptical of peer-based support groups or simply prefer the structure of formal recovery in a drug rehabilitation facility, there are several reasons why you might be looking for ways of staying sober without AA. The key to lasting and long-term recovery from alcoholism on your own will come from taking away the best aspects of Alcoholics Anonymous and drug rehab and incorporating those practices into your daily life.  

5 Ways To Stay Sober Without AA

1. Find a recovery community

The most impactful and beneficial aspect of Alcoholics Anonymous or a drug program is the community. Addiction can be painfully lonely. Lying to loved ones about what you’re doing and with whom, or feelings of shame about your problem can lead to feelings of isolation. The further you stray from who you used to be, the more you feel that you can’t relate to others (or that they can’t relate to you). Having peers who are going through or have dealt with the struggles of alcoholism provides much-needed emotional support. They can also be an invaluable source of practical advice for things like withdrawal and or even repairing relationships with estranged loved ones. 

You don’t need to go through an organization or any other formal channels to find this type of community. It can be as simple as your existing friend group who checks in on each other through text, or commiserating with online strangers on a sobriety memes account on social media. All that matters is that it’s a group of individuals you feel comfortable enough sharing your struggles with and can relate to. 

2. Hold yourself accountable

The social aspect of groups like Alcoholics Anonymous can add a pleasant camaraderie that highlights that you are far from the only person struggling with alcoholism. Having people you see regularly and are all working towards the same goal also provides a level of accountability. Humans are inherently social creatures. Having to face your group of peers and admit that you broke your sobriety can be a powerful deterrent in the face of weakening resolve.  

How to apply accountability to your life if you’re not a part of a peer-based recovery group? Confide in those closest to you and allow them to be your sounding board for your triumphs and failures. Even if they’re not recovering alcoholics themselves, those you talk to are likely invested in your wellbeing and will work with you to resist temptation and lessen the likelihood of relapsing.

3. Establish a routine

Stability is something that both support groups and formal drug treatment strongly encourage their members to establish by creating a routine. Why? The addicted brain has been significantly overworked and overstimulated. There’s reassurance and comfort to be found in repetition and a sense of stability that their life has likely been missing for some time. 

Create a routine of good habits by starting small and then eventually building up to practices that will create the foundation to a more physically and mentally healthy life. Some examples to build upon or include in your existing routine are:

• Drink a large glass of water first thing in the morning
• Going on a 30-minute walk at lunchtime
• Calling friends on Sundays
• Writing down 5 things they’re grateful for every night before bed

Many of the activities that make for a healthy routine are also effective for relapse prevention. Actions that focus on mindfulness will make it easier to work through cravings and moments of temptation. Routines also impart discipline and self-restraint which is a particularly valuable skill recovering addicts will need to relearn. 

4. Constantly self-evaluate

One of the aspects that make Alcoholics Anonymous so effective is the ongoing and sometimes ruthless self-evaluation that the 12 steps encourage. Understanding why we used alcohol and confronting the extent of the problem are necessary steps for lasting change to occur. Seeing a mental health professional can be a great asset, especially if you are diagnosed with a mental illness (or suspect that you might be). They can help to identify how mental illness played into excessive consumption of alcohol and provide specific methods for overcoming those challenges. 

5. Be honest with yourself

Above all else, being completely honest with yourself is vital to staying sober, with or without AA. If you’re in denial that you have a drinking problem and don’t fully believe that it’s something that needs to be fixed, nothing in the world is going to change your alcohol addiction. 

Alcohol is one of the most consumed beverages on the planet and is one of the leading contributors to global diseases. It’s unsurprising then that alcohol is also one of the most common types of addiction (second only to nicotine). The sheer number of how many people suffer from an alcohol-related illness or alcohol addiction is staggering. The average number of how many people die from alcohol each year is even more upsetting. Even those who survive alcohol abuse face a litany of serious health consequences, which can be both debilitating as well as fatal so alcohol can also indirectly contribute to a lowered lifespan. Keep reading for the shocking extent of alcohol-related deaths.

How Many People Drink Alcohol?

According to the most recent World Health Organization Global status report in 2018, the W.H.O. stated that there were approximately 2.3 billion people drinking alcohol worldwide. The number today is likely much higher as a study found the rates of drinking have increased considerably in recent years. 

COVID-19

One of the reasons attributed to the increase in alcohol consumption was the pandemic caused by the novel COVID-19 virus. The consequential lockdown saw average household alcohol consumption spike drastically in 2020. In America alone, within the first three weeks of March 2020 (when quarantines began) online liquor sales increased 262% compared to the same time last year. In-store liquor purchases also increased 54% during the same time frame. In April 2020, alcohol sales as a whole were up 234% compared to the previous year. In terms of actual drinking habits, 60% of one study’s participants admitted to drinking more as of March 1, 2020, with the two main reasons being increased alcohol availability and boredom. 

Economic Growth

Another reason for a global increase in alcohol consumption is a shift in the drinking habits of residents of China, Vietnam, and India due to economic growth. The study that discovered this trend amongst middle-income countries found that it wasn’t an increase in the number of drinkers, but that existing drinkers were consuming more alcohol.  

Historically, high-income countries have always held the gauntlet for consuming the most alcohol. Europeans, in particular, have consistently held the top spot, consuming the most alcohol per capita and also drinking the most days out of the year. Drinking isn’t synonymous with getting drunk, however. In this, Australia takes the number one spot, followed by Denmark, Finland, and the United States coming in at number four. 

How Many People Die From Alcohol-Related Deaths?

That same W.H.O. report estimates that the number of alcohol deaths per year worldwide is about 3 million a year, 1 out of every 20 people. These account for 5% of all global deaths and are not attributed to alcohol in general but whose precise causes could be from more than 200 different circumstances including disease, disability, and injury. 

The majority of alcohol-related deaths (28%) were related to unintentional injury; motor vehicle accidents, violence, or self-harm. The next highest cause at 21% is digestive orders, followed by cardiovascular issues at 19% diseases. The full breakdown of all 200 alcohol-related injuries are as follows:

Infectious Diseases

A lot of the body’s ability to fight off diseases comes from the gut. Excessive alcohol consumption severely interferes with the digestive system which in turn, ends up negatively impacting immune response. This coupled with alcohol’s ability to affect cognition and impulse control, drinkers face a higher risk of engaging in risky behavior that might expose them to a harmful pathogen and then have a reduced ability to fight the illness. For this reason, alcohol has a direct correlation with an increased risk of HIV/AIDS and viral hepatitis transmission as well as death by tuberculosis and lower respiratory infection.

Non-Infectious Diseases

Noncommunicable diseases are the ones that affect organs and are caused by internal dysfunction rather than a foreign pathogen. These include many of the health conditions that alcohol is infamous for such as cardiovascular diseases and liver disease, but can also contribute to the development of certain cancers. The specific conditions can include:

• Heart: hypertension, coronary heart disease, stroke, peripheral arterial disease, and cardiomyopathy
• Liver: alcoholic hepatitis, steatosis, steatohepatitis, fibrosis and cirrhosis
• Cancers: oropharynx, larynx, esophagus, liver, colon, rectum, and breast cancer (for females)

Injury & Poisoning

The broadest classification of alcohol-related deaths, injury, and poisoning includes both intentional and unintentional acts.

• Injury: Falls, burns, drowning, road traffic injuries (non-driving)
• Traffic injuries: Drunk driving
• Aggression and violence: Physical altercations, sexual assault
• Homicides
• Poisoning: Alcohol poisoning

If you struggle with alcoholism, time is of the essence for taking action and doing something about it. One of the easiest ways to get started with zero pressure is to find an Alcoholics Anonymous meeting. There you can connect with others who have been in your position and can help you begin your recovery journey. 

Sources:

https://apps.who.int/iris/bitstream/handle/10665/274603/9789241565639-eng.pdf?ua=1

https://www.who.int/news-room/fact-sheets/detail/alcohol

https://www.who.int/news/item/21-09-2018-harmful-use-of-alcohol-kills-more-than-3-million-people-each-year–most-of-them-men