Alcohol-free beverages include a range of beers, spirits, and wines. For some people in recovery, these can help to maintain abstinence and social inclusion, while for others, they might increase triggers and the risk of relapse. Personal recovery needs could include utilizing or avoiding these beverages.
- People in recovery might wish to consume alternatives to alcohol, including 0% beverages, teas, sodas, or other drinks.
- Alternatives could help or hinder recovery, depending on the individual’s experiences and needs.
- Alcohol alternatives can be used alongside other treatments and recovery tools to benefit long-term recovery.
Why alcohol alternatives matter in recovery
People with substance use issues, particularly alcohol use disorder (AUD), who are in recovery might benefit from alcohol alternatives. This might include non-alcoholic beers and wines, herbal teas, or sodas. These can be a helpful part of recovery as they can help people feel comfortable socializing with others who are drinking and might help to manage cravings. [1]
However, it is important to be aware that non-alcoholic alternatives, such as beers and wines, often contain small amounts of alcohol. For some people, these beverages can be harmful to their recovery and may increase cravings. As such, individuals should carefully consider how they manage alcohol alternatives during their recovery process. Either way, it is helpful to read ingredient labels to understand what these alternatives contain before consuming them. [2]
Types of alcohol alternatives for recovery
People looking for an alternative to alcohol might consider consuming alcohol-free beers, wines, and spirits, as well as various types of soft drinks or drinks that offer health benefits or functions, such as electrolyte drinks.
Alcohol-free beers, wines, and spirits
Various types of alcohol-free beers, wines, and spirits are available. Often, these are produced by companies that make alcoholic versions. For example, Heineken and Corona make 0.0% beer. These beers are made using the same process as normal beer, after which the alcohol is removed. As such, they can be very similar in taste and appearance. [2][3]
Alcohol-free alternatives can affect people in recovery in different ways. For some individuals, these drinks may help maintain abstinence by providing a familiar substitute that reduces cravings and supports social inclusion.
However, for others, the similarity in taste, smell, and context may act as a trigger. Being in social settings where others are drinking can already increase cravings, and consuming an alcohol-free version may either ease that urge or intensify the desire to consume alcohol. [1][2]
In some cases, successfully navigating social events with alcohol-free beverages may create a sense of confidence that leads someone to believe they can manage “just one” alcoholic drink. This mindset can increase the risk of gradually returning to regular alcohol use. [1]
Non-alcoholic beverages without alcohol cues
Alcohol-free drinks might not be suitable for everyone in recovery and might cause cues or triggers to consume alcohol. As such, non-alcoholic beverages without alcohol cues might be preferred, such as soft drinks, including cola, lemonade, iced tea, ginger beer, or soda water, or hot drinks like tea and coffee.
Functional drinks
Similarly, people who wish to avoid alcohol-free alternatives might prefer to consume drinks that offer health benefits, such as:
- Calming or sleep-promoting drinks like chamomile tea or warm milk
- Kombucha
- Fruit smoothies or juices
- Coconut water
- Electrolyte drinks
Potential risks and considerations
Alcohol alternatives can contain anywhere from 0.0% to 0.5% alcohol. This could be enough to derail recovery, create a small alcoholic effect, or increase cravings for full-strength drinks. [4]
Similarly, some alternatives, marketed as ‘low alcohol’, can contain between 0.5% to 1.2%. These products are often designed to resemble full-alcohol versions, and their alcohol percentage may not be immediately apparent, so it can be necessary to verify this. [4]
Dry drunk syndrome
‘Dry drunk’ or ‘sober drunk,' terms coined by Alcoholics Anonymous, refer to a person who no longer consumes alcohol but has not utilized strategies to address their addiction.
Replacing alcohol with alternative beverages may be useful during recovery, but it does not replace the need for the treatments and support that address the emotional and behavioral issues underlying AUD. People experiencing dry drunk syndrome are more likely to experience relapse and ongoing emotional issues associated with their drinking habits. [5]
Replacing the ritual (Not just the drink)
During recovery, people are likely to experience challenges associated with their behaviors and rituals. For example, someone might get into the habit of going to the pub on their way home from work, opening a beer during a sports game, or having a drink after exercise.
Getting out of these habits can be a crucial part of the recovery process. Some ways to manage this might include:
- Treating yourself to an ice cream or other sweet treat during these times.
- Completing a short exercise every time you experience a craving.
- Finding an alternative route home that does not pass a bar.
- Planning activities with friends that do not involve alcohol, such as board games, sports, or days out.
Choosing the right alcohol alternative for you
The recovery process can vary, and each person is likely to experience different triggers and stages throughout. Some people might benefit from replacing alcoholic drinks with a non-alcoholic version, while others might need to avoid these drinks altogether. [1][5]
Additionally, this might change during the recovery process. It could be that initially, avoiding any alcohol or alcohol alternatives is necessary at the start of recovery, to help overcome severe triggers and cravings. Conversely, some people might find that this is the ideal time to use alcohol alternatives as they transition to complete abstinence. [1][5]
Alcohol alternatives and long-term recovery tools
People may benefit from utilizing a range of recovery tools, alongside or instead of alcohol alternatives, such as: [5][6]
- Professional rehabilitation: Professional rehabilitative treatments can be a crucial part of entering and remaining in recovery and can provide various skills, support, and treatment to help improve recovery outcomes.
- Therapeutic interventions: Therapies, particularly cognitive behavioral therapy (CBT), can be an important part of long-term recovery. They can provide coping strategies, help people recognize harmful behaviors, and manage underlying emotional distress.
- Relapse prevention planning: Relapse prevention plans can include recognizing and managing triggers, planning who to contact in case of a relapse, and helpful coping strategies. They can be developed alone or with professional support and can be adapted as needed throughout the recovery process.
- Mindfulness techniques: Mindfulness techniques, including breathing exercises, yoga, and meditation, can provide continuing benefits throughout recovery. They can help with the physical and psychological experiences of recovery, including managing triggering emotions.
- Exercise: Physical exercise can also provide physical and emotional benefits during recovery, including improving self-esteem and fitness, motivation and purpose, and distracting from triggers and cravings.
- Social support: Utilizing social support networks can be crucial in maintaining long-term recovery. This might include family and friends or building community within support groups.
