Since approximately one-third of U.S. adults will meet diagnostic criteria for an alcohol use disorder (AUD) at some point in their lives, for many people the questions “Can I recover?” and especially “Can I recover on my own?” are pressing ones.
But before attempting to get sober without formal intervention, it’s critical to understand the realistic odds of recovery, the factors that influence it, and how self-recovery compares to treatment-supported recovery.
Editor’s note: When we talk about an “alcoholic,” we’re referring to someone who is struggling with an alcohol use disorder. While the term “alcoholic” is still widely used, it is outdated and can sometimes carry negative connotations and judgment, which can hinder understanding and compassion. In certain instances, we do include “alcoholic” to ensure that a wide range of individuals – who adopt a wide range of terms – can easily find and access our resources. However, it’s more accurate and empathetic to use the phrase “person with an alcohol use disorder.” This term reflects the complexity of the condition rather than ascribing it to someone as a personality trait.
Defining recovery and remission in AUD
First, before diving into numbers, it helps to define what “recovery” means. In studies of AUD, researchers often use terms like remission, improvement, natural recovery, treatment-supported remission, and relapse.
- Remission may mean abstaining from alcohol entirely or returning to non-problematic (low-risk) drinking.
- Natural recovery means improvement without formal intervention (therapy, formal treatment, or support groups). In other words, “on your own.”
- Relapse refers to the return to problematic drinking or criteria for AUD after a period of remission.
However, bear in mind that these definitions vary by study, which makes understanding rates of recovery a tad more complicated.
What percentage of alcohols recover “on their own” vs. with treatment?
A significant share of people with AUD improve without entering formal treatment.
One 2020 review found that “approximately 70% of persons with AUD and alcohol problems improve without interventions (natural recovery), and fewer than 25% utilize alcohol-focused services.”
In other words: Many people do recover or improve on their own, or outside formal treatment settings.
Another long-term study of untreated individuals found untreated remission rates ranging from roughly 50% to 80% or more, depending on the severity of their addiction.
These findings suggest that abstinence or substantial improvement is possible without formal intervention… but the severity of the disorder, the person’s circumstances, and how one defines “remission” matter greatly.
Recovery with treatment
In studies of treated individuals, remission and recovery rates are generally higher than among untreated counterparts — yet relapse remains common.
For example, one analysis reported that among untreated individuals, the 1-year abstinence rate was 21% and among treated individuals 43%.
A long-term follow-up study of men with AUD found that by age 50, 60% achieved first or sustained remission; of that group, about 45% achieved sustained remission (no further diagnosis) in the sample.
Thus, while formal treatment improves odds, it is no guarantee of abstinence.
Factors that influence recovery and relapse
Understanding which factors impact recovery odds helps contextualize the statistics and suggests actionable steps. Some key factors identified in research include:
- Severity of the disorder / early intervention – In a 30-year follow-up study, men whose diagnosis was alcohol “abuse” rather than “dependence” (less severe) had higher odds of first remission. Having treatment early also predicted sustained remission. In meta-analysis: greater severity and seeking help earlier linked with better outcomes.
- Drinking frequency and response to alcohol – The same study found that a lower drinking frequency was predictive of sustained sobriety: For each additional drinking‐day per week there was an 8 % lower sustained remission rate. Also, individuals with a “lower response to alcohol” (i.e., required more alcohol to feel effects) had lower remission rates.
- Support systems, treatment entry, and remaining engaged – Seeking treatment or entering a mutual-help organization early increases odds of sustained remission. The untreated remission numbers are high, but untreated cases often represent less-severe or self-motivated recovery. Support systems, positive coping strategies, and ongoing monitoring matter.
- Time sober (duration of remission) – The longer someone remains sober (or in remission) the lower the relapse risk. For example: Relapse after five years is markedly lower than in the first two years.
- Co-occurring mental health conditions and other risks – Relapse rates are higher among individuals who also have mental health disorders. Other factors such as stress, lack of coping skills, and environmental triggers elevate relapse risk as well.
Can accountability tech help?
Given the statistics, that improvement is common but relapse risk remains, and that longer-term success is strongly linked to structure and support; accountability tools can be a useful complement for those attempting to recover on their own, or as an adjunct to formal care.
A device like BACtrack View, which allows self-monitoring of blood alcohol levels and possibly sharing results with a trusted friend, peer or treatment professional, adds measurable accountability and may help mitigate risk early in recovery.
It is not a substitute for professional therapy or medical care, but it may help reduce the gap between “doing it alone” and “doing it with support.”
The bottom line on recovering “on your own”
The question “What percentage of alcoholics recover?” has a hopeful answer: A large proportion of individuals with AUD do improve, and many mild cases can see meaningful change without formal treatment.
However, it is equally important to recognize that recovery is not guaranteed, relapse is common, especially early on, and longer-term stability is linked to ongoing support, structure and engagement in recovery-oriented practices.
For someone attempting recovery “on their own,” the statistics suggest it is entirely possible, but deliberate strategy and accountability increase the odds. If you are navigating this journey, combining self‐effort with monitoring/tracking tools and seeking connection to support (whether informal or formal) can help tip the odds in your favor.
