How I Quit Drinking Alcohol Without AA: My Journey to Alcohol Freedom

My name is Katie Lain, and I’ve been alcohol-free since the middle of 2018. I started a unique, neuroscience-based treatment approach in 2017 that transformed my relationship with alcohol without the need for traditional programs like Alcoholics Anonymous (AA).

What’s interesting is that I don’t even remember my exact sober date—because I never intended to quit drinking. It just kind of... happened. I often tell people I quit drinking by accident. At some point, I simply started forgetting to drink. Alcohol stopped crossing my mind. And what began as a few days without drinking gradually turned into weeks, then months, and now, years.

My story isn’t about white-knuckling through cravings or declaring alcohol the enemy. Instead, it’s about finding a different way—one that allowed me to break free without forcing abstinence or labeling myself. I hope sharing my journey shows you that it's possible to quit drinking alcohol without AA or even a firm commitment to quit from day one.

Why I Didn't Want to Try AA

I did try AA twice, but it just didn't feel right for me. The label of 'alcoholic' never sat well with me, and I wasn't sure if I wanted to quit drinking forever. The idea of being powerless over alcohol also didn't align with how I wanted to approach my relationship with drinking. I believed there had to be a better way—one that offered more flexibility and a sense of control.

My dad has been sober through AA for many years, and I know firsthand how much it can help people. I fully respect and appreciate the support it offers to so many, but it just wasn’t the right fit for me. I wanted a path to change my relationship with alcohol without feeling labeled or stuck in a lifelong identity as an 'alcoholic.'

In Gabrielle Glaser’s article, The Irrationality of Alcoholics Anonymous, she highlights that AA’s success rate is estimated to be around 5-10%. While this approach is life-changing for some, I knew I needed something different—something that aligned better with my goals and mindset.

The Neuroscience of Alcohol Addiction

One of the biggest breakthroughs in my journey was understanding that alcohol addiction is a neurological issue—not a matter of being weak-willed or a 'bad' person. Research shows that addiction hijacks the brain’s reward system, leading to powerful cravings and compulsive behaviors. Alcohol triggers the release of dopamine and endorphins, creating a cycle where the brain starts to prioritize alcohol over natural rewards like food, relationships, and healthy activities.

According to the National Institute on Drug Abuse (NIDA), addiction involves changes to the brain's limbic system, which affects motivation, pleasure, and impulse control. This understanding helped me shift away from self-blame and approach my alcohol use disorder with more compassion. I began to see that overcoming cravings wasn’t about sheer willpower but about giving my brain a chance to heal and rewire itself.

My Struggles with Cravings and Relapse

Before finding this neuroscience treatment, I tried to quit drinking so many times. Each attempt would start strong, but I’d inevitably be met with intense alcohol cravings that led to relapse. These cravings weren’t just 'bad habits'—they felt like an overwhelming force. No matter how much I wanted to stop, my brain seemed to override my intentions.

Learning about the neurological basis of addiction made sense of this struggle. My brain had built strong neural pathways associated with drinking, and those pathways would light up when I felt stressed, bored, or wanted to celebrate. I realized I needed more than just willpower—I needed a strategy to break this cycle and create new, healthier pathways in my brain.

Discovering an Alternative to AA

For many years, drinking was a big part of my life. I drank daily for a decade, often feeling trapped in a cycle of drinking and regret. I knew I needed to make a change, but traditional recovery programs didn't resonate with me. I wasn’t ready to declare myself powerless over alcohol or commit to total abstinence from the start.

One day, I stumbled upon an alternative approach called the Sinclair Method (TSM). This treatment uses medication called naltrexone to reduce alcohol cravings and consumption over time. It did not require quitting alcohol like AA did, not did it require labels. Rather, it was shown to work to reverse alcohol addiction at the root level, which was inside the brain.

Honestly, it sounded too good to be true, but I was desperate for a different solution. The fact that I could continue drinking while gradually reducing my intake felt like a gentle and realistic approach to change.

How This Approach Worked for Me

TSM is part of a broader harm reduction approach to alcohol use. It involved taking naltrexone before drinking, which blocks the 'feel-good' chemicals released when consuming alcohol. Over time, this process helped me unlearn the addictive behavior by rewiring my brain’s response to alcohol.

For some people, this approach can also help reduce cravings even if they don't want to reduce their drinking right away. The flexibility of this method allows each person to set their own goals—whether that means drinking less, quitting entirely, or simply gaining more control over their drinking habits.

Creating New Habits and Coping Tools

While the medication was a powerful tool for me, I realized I also had to change my habits. Alcohol had become my go-to for everything: stress relief, celebration, boredom—you name it. I began exploring new coping tools and finding healthier ways to deal with life. This process became so much easier once the alcohol cravings had quieted down. I found myself genuinely not wanting to drink—alcohol had simply become less appealing.

I started asking myself deeper questions, like, 'What need is alcohol meeting for me?' and 'How can I meet this need in a healthier way?' This self-reflection helped me gradually break my unhealthy habits around drinking.

I began to find joy in simple things again, like going for walks, watching movies, and indulging in sweets. These small, positive shifts made a big difference. I learned that I didn’t need to drink to escape or find comfort—I could create new ways to experience joy and relaxation.

Looking back, I realize I had tried these habit-change techniques many times before I discovered TSM, but it was always a struggle. When I was still craving alcohol, I often found myself 'white-knuckling' my sobriety. Essentially, I wanted to drink but kept telling myself I shouldn't. It felt like the longer I went without drinking, the more I wanted to drink. This would always lead me back to alcohol, whether I was sober for a few days, a few weeks, or even a few months.

I now know that this was due to a well-researched phenomenon known as 'The Alcohol Deprivation Effect' (ADE). When someone who is addicted to alcohol quits drinking, they can experience a sense of deprivation, and when we're deprived of anything, our cravings for it can intensify. The ADE shows that people often develop stronger cravings for alcohol when they quit, which can lead to binge drinking. This was the exact cycle I was stuck in for nearly 10 years—until I found TSM.

How I Quit Drinking Without AA

One of my most pivotal moments came when I realized I didn’t want to be the person who drank to escape anymore. I wanted to be present for my life. That realization was powerful. It wasn’t about forcing myself not to drink—it was about genuinely not wanting to, thanks to the alcohol addiction being reversed in my brain through TSM. Read more about how naltrexone and TSM works to rewire the brain here.

By following this approach, I eventually reached a point where I no longer needed alcohol. It wasn’t a forced decision or a struggle. It was a natural progression toward freedom. I had reconditioned my brain and changed my habits, and the desire to drink simply faded away.

Thriving and Helping Others

Today, I’m the founder of Thrive Alcohol Recovery, where we help others transform their relationship with alcohol using the same approach that helped me. My journey has shown me that there are many paths to freedom from alcohol, and not all of them involve traditional recovery programs. What matters most is finding what works for you.

If you’re struggling with alcohol and traditional methods haven’t resonated, I want you to know there are alternatives. It is possible to break free from alcohol’s grip without white-knuckling it or adhering to a one-size-fits-all approach. I’m living proof of that.

FAQs: Quitting Drinking Without AA

1. Can you quit drinking without going to AA? Yes, it is absolutely possible to quit drinking without AA. There are many alternative approaches, including medication-assisted treatment like TSM, therapy, harm reduction methods, and self-guided programs. The key is finding a method that resonates with your needs and lifestyle.

2. What is a harm reduction approach to quitting alcohol? Harm reduction focuses on reducing the negative impacts of alcohol use, rather than enforcing total abstinence. It allows individuals to set their own goals, such as cutting back gradually, drinking more mindfully, or quitting altogether. The method I used is part of a harm reduction approach that helped me change my relationship with alcohol over time.

3. What if I don't want to quit drinking completely? Not everyone wants or needs to quit drinking entirely. Some methods, including TSM, allow for moderation and offer flexibility. You can still reduce cravings and regain control over your drinking without immediate abstinence.

4. How long does it take to quit drinking without AA? The timeline for quitting or reducing drinking varies widely from person to person. Some may see changes within a few weeks, while others might take several months. The important part is focusing on progress, not perfection.

5. Are there alternatives to AA that still offer support? Yes, there are many support options outside of AA, such as online alcohol recovery programs, harm reduction groups, online support groups, therapy, and coaching. At Thrive, we provide personalized support for those looking to change their relationship with alcohol using TSM, without a traditional 12-step approach.

Final Thoughts

If my story resonates with you, I encourage you to explore your options. You don't have to force yourself into a one-size-fits-all approach to quit drinking. There are compassionate, science-based methods that can help you find freedom from alcohol in a way that feels right for you.

If you're ready to take the next step or want to learn more about how the Sinclair Method might help, visit Thrive Alcohol Recovery. There's a path forward, and you don't have to walk it alone!

Medical Disclaimer: This is not medical advice. Please consult a healthcare provider for personalized guidance.