How I Fixed My Drinking Habits Without Abstinence

👋 Hello, my name is Katie Lain. I want to share my story of how I finally fixed my heavy drinking habit—without going completely sober. I know that might sound a bit unusual, especially with so many recovery stories centered around total abstinence, but my approach was different. It allowed me to continue drinking while making real changes to my unhealthy habits around alcohol.

For years, I struggled with a daily wine habit that was slowly and subtly destroying my health, happiness, and control over my life. I wasn’t ready to quit drinking altogether—I still enjoyed it and wanted to keep it in my life. But I desperately wanted to break free from the cycle of hangovers, regrets, and feeling like I was losing control.

My Drinking History: From Binge Drinking to Moderation

Like many people, my drinking started in my early 20s as a fun, socially accepted activity. I thought it was just a phase—something everyone did at that age. But as time went on, my drinking became a regular part of my life. It went from being an occasional social activity to a daily habit I felt powerless to change.

I remember trying to take my first real break from alcohol—just a week off. It was incredibly difficult. I craved alcohol constantly and felt lost in the evenings without it. Most nights, I would take a sleep aid and go to bed early just to avoid the cravings. I made it through the week, but as soon as it was over, I went right back to drinking, relieved to be back in the comfort of my old habits.

This cycle of trying to cut back, struggling, and then returning to old patterns continued for nearly a decade. I felt trapped and began to worry that I would never regain control over my drinking.

The Turning Point: Discovering a Non-Abstinence Approach

In 2017, something changed. After a night of heavy drinking, while nursing a hangover, I was scrolling through YouTube looking for solutions. I had always hoped there was an option outside of traditional abstinence-only approaches. I wasn’t ready to give up drinking, but I needed more control. Then, I stumbled upon a video that would change everything.

The video was a TEDx Talk by an actress named Claudia Christian. She shared her experience with a treatment called TSM (The Sinclair Method), which wasn’t an abstinence-based approach but instead worked by changing the brain’s response to alcohol. I watched it over and over, feeling a sense of hope I hadn’t felt in years.

How TSM Helped Me Fix My Drinking Habits Without Quitting Alcohol

TSM uses a medication called naltrexone, which is taken before drinking. It works by blocking the endorphin rush alcohol provides, gradually retraining the brain to reduce cravings and help people drink less over time.

I was hesitant at first—I didn’t love the idea of taking medication. But after learning more, I felt confident it was worth a try. Naltrexone is a safe, non-addictive medication that is relatively inexpensive and proven effective for alcohol use disorder.

When I started TSM, I noticed small changes pretty quickly. I was drinking less without feeling deprived. Alcohol started to lose its grip on me. I found myself thinking about alcohol less often and even enjoying alcohol-free days without forcing them. It was like my brain was gradually being reprogrammed, and I was gaining control over my drinking without needing to quit.

The Freedom of Control: Drinking Less Without Abstinence

One of the most surprising things about my journey was how natural it felt. I didn’t have to fight my cravings or rely on willpower. Drinking became less compulsive. I was able to go out and have a glass of wine or two without feeling the need to overdo it. Over time, I even reached a point where alcohol wasn’t adding anything positive to my life anymore.

But the beauty of TSM is that it doesn’t force anyone into abstinence. It’s all about creating a healthier relationship with alcohol—whether that means drinking less, drinking moderately, or eventually not drinking at all. For me, it led to a place where I genuinely preferred a clear mind and sober days, but it happened naturally and on my terms.

Frequently Asked Questions

Can I Really Fix My Drinking Habits Without Going Sober?

Yes! TSM allows you to continue drinking while making real changes to your habits. It uses medication to gradually reduce cravings and help you regain control over alcohol.

How Long Does It Take to See Results?

Results vary, but many people start noticing changes within the first few weeks. Over time, cravings diminish, and drinking becomes less compulsive.

What If I Don’t Want to Quit Drinking Altogether?

You don’t have to! TSM is about creating a healthier relationship with alcohol. You can choose to drink moderately or even reach a point where alcohol isn’t as appealing anymore—without forced abstinence.

Is This Method Safe?

Yes, naltrexone is a safe, non-addictive medication. It is FDA-approved for treating alcohol use disorder and is widely used with very few side effects.

Can I Practice Alcohol Moderation Without Abstinence?

Absolutely. TSM supports moderation by reducing cravings and helping you build healthier habits around alcohol, without requiring complete sobriety.

Final Thoughts

If you’re struggling with your drinking and aren’t ready for a life of total sobriety, know that there are options. You don’t have to choose between drinking and recovery—you can have both. I’m living proof of that.

To learn more about this approach and how it might help you, visit here.

Medical Disclaimer: This content is not intended as medical advice, diagnosis, or treatment. Always consult a healthcare professional for medical concerns.