What to Expect When You Take a Break from Alcohol

If you’ve found yourself questioning your relationship with alcohol lately, you’re not alone. More and more Australians are choosing to take breaks from drinking - whether for health, clarity, or simply to see how life feels without it.

In fact, recent research shows that 36% of Australians are drinking less than they were two years ago, and nearly half say they’re choosing to abstain from alcohol at times throughout the year. In younger generations, the shift is even more pronounced with Gen Z and Millennials embracing ‘sober-curious’ living in growing numbers, often driven by a desire for better sleep, mental clarity, and connection.

Whatever your reasons - a gut feeling, a health scare, or just a quiet curiosity - you’re certainly not alone.

A word of caution if you're drinking heavily

If you’re drinking daily, or find it difficult to go even a day or two without alcohol, it’s important to know that stopping suddenly can carry risks.

Alcohol withdrawal symptoms can range from mild (like anxiety and trouble sleeping) to more serious effects such as seizures or delirium tremens (DTs), particularly for people with moderate to severe dependence [1].

If you’re unsure about whether you’re physically dependent, please don’t try this alone. Speak with your GP or reach out to us - we can help you assess your risk and create a safe plan forward.

In the short term: what you might feel in the first few weeks

The early days of taking a break can feel different for everyone. Some people notice positive changes almost immediately - for others, the benefits come more gradually.

Here’s what our clinical and lived experience team tells us you can expect:

• Your sleep might improve (or feel a bit disrupted at first). Alcohol is a sedative, but it interferes with deep, restorative sleep. Within a week or two, many people report sleeping more soundly and waking up feeling clearer [2].

• Mood and energy can start to stabilise. A 2020 study found that people who abstained from alcohol for four weeks reported improvements in concentration, reduced anxiety, and a greater sense of calm [3]. That said, it’s normal to feel flat or irritable in the beginning - these changes in brain chemistry can take time to settle.

• Physical improvements are common. You might notice brighter skin, better digestion, and even some weight changes. In a recent study, participants who took a month off alcohol saw improvements in liver function, insulin resistance, and blood pressure [4].

• Your social habits may shift. You might feel unsure at first - about what to order at the pub, how to navigate parties, or what to say to friends. But many people find that ‘sober-socialising’ becomes easier and more rewarding with time, as you become more present and establish more meaningful connections.

In the long term: what starts to change over the next few months

As weeks turn into months, the most rewarding changes begin to unfold - not just physically, but mentally, emotionally and socially.

• Your brain gets a chance to heal. Long-term alcohol use can affect areas of the brain responsible for memory, decision-making and emotional regulation. Research shows that after three months of abstinence, brain volume begins to recover and cognitive performance can improve [5].

• Mental health tends to strengthen. While everyone’s experience is unique, studies consistently show that reducing alcohol leads to lower rates of depression and anxiety [6]. Many people also notice improved self-esteem and a greater sense of stability.

• Your body benefits from lowered risk. Long-term abstinence reduces your risk of high blood pressure [7], liver disease [8], and certain types of cancer [9]. The body is incredibly resilient, and healing is possible at every stage.

• Relationships may deepen. When you’re more emotionally available and mentally clear, it can ripple outward - to your family, your friendships, your sense of self. Many people say that the greatest benefit of going alcohol-free isn’t what they’ve given up, but what they’ve made space for.

Chris G’s experience

Chris G is Clean Slate’s Head of Client Engagement - but before that, he was a client in our program. His lived experience gives him a powerful understanding of what real, sustainable change feels like from the inside out, sharing that:

“Taking a break from alcohol had a bigger impact than I expected. In the short term, I noticed some immediate benefits - my sleep improved, I had more energy in the mornings, and the mental fog that had become normal started to lift. It wasn’t all smooth sailing at the start, there were some uncomfortable moments as I adjusted to new routines without the usual crutch.”

“But over time, the changes became even more noticeable. I found I could manage stress more effectively, stay focused at work, and show up more consistently for the people around me. The constant background noise in my mind - overthinking, self-doubt, anxiety - settled right down. I started making clearer decisions and actually enjoyed having a bit more mental space.”

“Looking back now, life without alcohol feels more steady and intentional. I’m not just getting through the week anymore, I’m genuinely participating in it.”

Chris’ story mirrors what many others tell us: that even though the early stages can feel uncertain, the longer-term benefits far outweigh the initial discomfort.

You don't have to do this alone

Taking a break from alcohol can be empowering, insightful, and even life-changing - but it doesn’t always feel easy. Some days might feel light and energising, while others might be more challenging than you expected.

Whether you’re just testing the waters or ready for a more structured change, we’re here to help. We offer evidence-based care that meets you where you are - with flexibility, compassion and zero judgement.

If you’d like help figuring out your next step, please reach out.

Sources

• [1] Newman, R.K., Stobart, M.A. and Gomez, A.E. (2024). Alcohol Withdrawal Syndrome. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK441882/.

  
  

• [2] de Visser, R.O. and Piper, R. (2020). Short- and Longer-Term Benefits of Temporary Alcohol Abstinence During ‘Dry January’ Are Not Also Observed Among Adult Drinkers in the General Population: Prospective Cohort Study. Alcohol and Alcoholism, 55(4), pp.433–438. doi:https://doi.org/10.1093/alcalc/agaa025.

  
  

• [3] Kast, K.A., S Alex Sidelnik, Nejad, S.H. and Suzuki, J. (2025). Management of alcohol withdrawal syndromes in general hospital settings. BMJ, pp.e080461–e080461. doi:https://doi.org/10.1136/bmj-2024-080461.

  
  

• [4] Mehta, G., Macdonald, S., Cronberg, A., Rosselli, M., Khera-Butler, T., Sumpter, C., Al-Khatib, S., Jain, A., Maurice, J., Charalambous, C., Gander, A., Ju, C., Hakan, T., Sherwood, R., Nair, D., Jalan, R. and Moore, K.P. (2018). Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. BMJ Open, [online] 8(5). doi:https://doi.org/10.1136/bmjopen-2017-020673.

  
  

• [5] Durazzo, T.C., Stephens, L.H. and Meyerhoff, D.J. (2023). Regional cortical thickness recovery with extended abstinence after treatment in those with alcohol use disorder. Alcohol. [online] doi:https://doi.org/10.1016/j.alcohol.2023.08.011.

  
  

• [6] Voltaire-Carlsson, A., Hiltunen, A.J., Koechling, U.M. and Borg, S. (1996). Effects of long-term abstinence on psychological functioning: A prospective longitudinal analysis comparing alcohol-dependent patients and healthy volunteers. Alcohol, 13(5), pp.415–421. doi:https://doi.org/10.1016/0741-8329(96)81678-8.

  
  

• [7] Millwood, I.Y., Walters, R.G., Mei, X.W., Guo, Y., Yang, L., Bian, Z., Bennett, D.A., Chen, Y., Dong, C., Hu, R., Zhou, G., Yu, B., Jia, W., Parish, S., Clarke, R., Smith, G.D., Collins, R., Holmes, M.V., Li, L. and Peto, R. (2019). Conventional and genetic evidence on alcohol and vascular disease aetiology: a prospective study of 500 000 men and women in China. The Lancet, [online] 393(10183), pp.1831–1842. doi:https://doi.org/10.1016/S0140-6736(18)31772-0.

  
  

• [8] Duggan, A. and Duggan, J. (2011). Current issues in alcohol Alcoholic liver disease Assessment and management. Australian Family Physician, [online] 40(8). Available at: https://www.racgp.org.au/getattachment/7f94df44-4a7f-4934-b85a-74cd41425f5b/Alcoholic-liver-disease.aspx.

  
  

• [9] Bagnardi, V., Rota, M., Botteri, E., Tramacere, I., Islami, F., Fedirko, V., Scotti, L., Jenab, M., Turati, F., Pasquali, E., Pelucchi, C., Galeone, C., Bellocco, R., Negri, E., Corrao, G., Boffetta, P. and La Vecchia, C. (2015). Alcohol consumption and site-specific cancer risk: a comprehensive dose–response meta-analysis. British Journal of Cancer, [online] 112(3), pp.580–593. doi:https://doi.org/10.1038/bjc.2014.579.