Buy a book that can help you understand alcohol use disorder, take practical steps to drink less or quit, or build healthy habits.
We hope that Pilot is giving you some practical tips that make drinking less or quitting easier. But we don’t have a monopoly on good ideas.
The worst mistakes are ones we don’t learn from. In this session, Dr. Babak Tofighi will guide you through an exercise to reflect on and learn from an episode of unwanted drinking. Setbacks are often part of the journey to a better relationship with alcohol, but this module will give you practical tools to make sure that slips don’t become lapses or relapses.
“We see undesired drinking as a learning opportunity. As painful as setbacks may feel, they strengthen our ability to handle challenges in the future.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Complete one important act of service for another person. It could be doing something nice for your partner, family member, friend or pet. It could be volunteering at your place of worship or in your community.
Drinking less or quitting alcohol altogether usually means doing some work on yourself. But it also means more time, energy and motivation to take care of the people and communities we care about.
Learn how to challenge negative thoughts that can lead to drinking too much in stressful situations. In this guided reflection, Dr. Babak Tofighi will help you come up with an action plan to take back control using evidence-based cognitive-behavioral therapy techniques.
“The truth is we can’t control every stressful event or prevent them from happening. But we can change how we respond to these events.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Reach out to someone who cares about you. You can tell them about the steps you are taking to drink less or quit, ask them for some help, or just say hi and remind yourself that there are people in your corner.
Get startedJoin a new group — online or IRL. The ideal group is one that you have something in common with, but whose activities don't revolve around drinking — like a group of cyclists or a book club, or a volunteer group in your community, or a group that meets at your church or place of worship.
“Less alcohol so often means more time for the things in life that really matter.”
Jonathan
Oar Health Founder
Reflect on the situations and causes that have led you to drink more than you intended. Then learn six practical strategies to address your triggers. This reflection, guided by Dr. Babak Tofighi, will give you insight and tools you can use right away.
“The most common situations leading to drinking can typically be traced to just four main causes.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Imagine a miracle occurred while you were sleeping and that you no longer had a drinking problem. How would you know? In this activity, you’ll reflect on what the signs of that miracle might be, so that you can start bringing them to life.
The solution and the problem are not necessarily related. Focusing on the future you want to create can help you find the first step in your journey – even if it’s an unexpected one.
Cancel a plan that you have to go drinking. You can tell your friends the truth or make up an excuse. Or, make a plan that doesn’t revolve around drinking with a friend who doesn’t drink that much.
This one’s a two-fer. Staying away from the places and things that trigger a craving to drink can help us drink less or quit. And making plans that don’t revolve around alcohol helps to build healthy habits that can take alcohol’s place in our lives.
Explore the benefits of sticking with your medication routine, identify potential barriers, and make practical plans to keep taking your naltrexone.
“A plan for success is an important part of starting a new medication. I look forward to helping you form yours.”
Dr. Babak Tofighi
Addiction Medicine Specialist
It’s inevitable. You’ll find yourself in a situation where alcohol is present and someone will offer you a drink. Take the time now to plan how you’ll respond.
Research shows that having a specific plan for a challenging situation makes success more likely.
Purchase a non-alcoholic beverage that you can drink instead of alcohol. Non-alcoholic beers, wines and spirits are great options. As are sparkling water and juices. Put them front and center at eye level in your refrigerator, so they’re easy to access.
“We should have delicious drinks; we should gather and celebrate with family and friends; and we should have beverage options consistent with our goals.”
Derek Brown
Mindful Drinking Advocate
Learn how alcohol affects our minds and bodies. And how drinking less or quitting yields short- and long-term health benefits. Dr. Babak Tofighi narrates this scientific overview of alcohol’s effects on our mental and physical health.
“Regardless of whether you cut down on your drinking or quit entirely, you will experience both immediate and long-term benefits that will transform how you feel about yourself.”
Dr. Babak Tofighi
Addiction Medicine Specialist
In this session, Dr. Babak Tofighi will help you find the right words to describe your sobriety or moderation goals. He’ll guide you through an exercise to frame your goals in ways that inspire you and allow you to learn from the ups-and-downs of your journey.
“It’s important to use words that inspire and energize you to achieve your goals rather than using words that box you into really rigid, almost impossible ways of achieving your goals.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Connect with members like you to hear their stories, exchange medication tips, celebrate progress and support each other in your journeys.
“Welcome to our group. We’re all here to support you. We look forward to hearing about your journey.”
Oar member
Learn what alcohol use disorder means and how it’s different from terms like “alcoholism” in this session narrated by Dr. Babak Tofighi. Understanding the signs, symptoms and patterns of AUD can prepare you for your recovery journey.
“Alcohol use disorder is a term that gives us a more holistic understanding of how drinking negatively impacts our thoughts, our body, and our personal lives.”
Dr. Babak Tofighi
Addiction Medicine Specialist
In this guided reflection, Dr. Babak Tofighi shares practical strategies to keep the momentum going even when doubts creep in. Babak will guide you through exercises to quiet negative mind chatter and identify sources of strength from your support network.
“Although it may not always be easy, with the right support and plan, you can change your relationship with alcohol.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Spend one hour today doing an activity that you enjoy, but doesn’t involve alcohol. You won’t just be distracting yourself from drinking, you’ll be taking the first step toward healthier habits.
“Even as we say ‘no’ or ‘less’ to alcohol, it is important to say ‘yes’ to other healthy, natural reward pathways.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Research shows that understanding how your prescribed medication works is likely to improve your ability to stick with your medication routine and even improve your results! In this module, Dr. Babak Tofighi explains how naltrexone works, when you should take it (if prescribed), potential side effects to look out for, and how to build a medication routine.
“It’s normal to have questions about a new medication. But naltrexone is safe, effective, and quite easy to take.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Identify your big picture goals and the first small steps you can take toward them. A plan for change helps you solidify your goal and how you’ll achieve it. Small changes can make a big difference.
“It’s important that your first goals are specific, practical and measurable. I look forward to sharing what I’ve learned in more than a decade of treating patients and accompanying you on this journey.”
Dr. Babak Tofighi
Addiction Medicine Specialist
Our environment shapes who we are. But we can shape our environment. In this activity, you will make just one change to your environment to set yourself up for success.
“Removing all of the liquor from my house and replacing it with non-alcoholic drinks that I liked made it just a little easier to put off my first drink of the day.”
Oar member