Are you concerned that your nightly glass of red might be contributing to that growing bulge around your midsection? You're not alone! Let's dive right into the science and discover the truth behind the wine belly.
Considering giving alcohol the boot? The Reframe app is here to help you! Although it isn’t a treatment for alcohol use disorder (AUD), our app serves as a trusted buddy, helping you reevaluate the place alcohol holds in your life by using cutting-edge neuroscience research. Our approach has helped countless people worldwide in redefining their relationship with alcohol. You can do it, and we're here to support you!
Reframe’s mission is to provide you with the right insight and tools, not just to get by with less alcohol, but to genuinely thrive. We share daily nuggets of wisdom rooted in neuroscience research that unravel the science around alcohol. Our integrated Toolkit is filled with useful resources and activities to help you tackle any hurdles.
When you join, you’ll have access to a global community walking the same path through our 24/7 Forum chat, where you can draw motivation from folks worldwide who are eager to share their stories and advice. Plus, our accredited coaches are always available for personalized advice and guidance.
We're always introducing new features to our app to optimize your experience. Say hello to Melody, our latest in-app chatbot. Built with the help of the latest AI technology, she’s ready to guide you towards a life with less (or no) alcohol.
And that’s not all! Every month, we roll out engaging challenges like Dry January Challenge, Mental Health May, and Outdoorsy June. Participate alongside fellow Reframers or go at it alone — the choice is yours!
Try the Reframe app for an entire week at no cost! You've got nothing to lose — and a world to gain. Are you eager to take the reins and discover what life is like without alcohol? Then download our app through the App Store or Google Play today!
Quick, what word goes with “belly” if we’re talking about the effects of alcohol? For most of us, “beer belly!” is probably our automatic response. But did you know that your beloved glass of chardonnay or cabernet could also be contributing to an ever-growing waistline? We aren’t talking about a “beer belly” — women and men who drink wine might get a “wine belly” instead. The “wine belly” — sometimes humorously called a “grape gut” — isn't just an urban legend: it's rooted in science. Let’s talk about what it is and how to get rid of wine belly fat.
Does drinking alcohol cause belly fat? The term “wine belly” typically refers to the belly fat that some people accumulate after regularly consuming wine or other types of alcohol. While the name might suggest that this phenomenon is exclusive to wine drinkers, it actually applies to anyone who drinks frequently. And yes, even your beloved craft beers or sophisticated cocktails can lead to the same result of alcohol belly. So in the end, the wine belly and the beer belly are both essentially “booze bellies” under different names. But we want to know how to lose alcohol belly.
But what exactly is belly fat? And what does an alcohol belly look like? In scientific terms, belly fat is so-called visceral fat located deep inside your abdomen, surrounding your organs. It's different from subcutaneous fat, which is just under the skin and can be pinched. The bad news? Visceral fat is associated with an increased risk of health issues like heart disease, type 2 diabetes, and certain types of cancer.
Why does alcohol, especially wine, contribute to this belly fat? And how does wine make you gain weight? The answer lies in how the body processes alcohol. When we sip our favorite merlot or cabernet sauvignon, our bodies prioritize metabolizing the alcohol first, before anything else. Why? Because the body perceives alcohol as a toxin and wants to eliminate it ASAP, other metabolic processes are pushed to the sidelines. The downside of this biological rush is that the other calories we consume end up being stored as fat instead of being burned for energy. This is what contributes to the alcohol belly fat that many of us may want to lose.
Does wine cause weight gain? It definitely can be a factor, and we can start by looking at its calories. Now, you might argue that wine doesn't have that many calories. While it's true that wine isn't calorically dense like fast food, it's easy to overlook how much we’re drinking. An average glass of wine holds about 120-150 calories, with some reaching up to 200 calories. So sure, we’re not talking the levels of an entire pizza or box of donuts here, but if we’re drinking multiple glasses a day, those calories can add up quickly.
It's not just the calories from alcohol — wine also contains residual sugars that can add to your caloric intake. And let's not forget the late-night cheese platter that often accompanies wine and adds an extra calorie punch: alcohol tends to stimulate our appetite, which causes us to consume more calories than we would sober and leads to weight gain.
You might have noticed that some of your friends can drink like a fish and not develop a wine belly, while others aren't so fortunate. This discrepancy is often due to genetic differences.
Our genetic makeup plays a significant role in determining where we store fat. Some people are predisposed to store more fat in their abdominal region, leading to a more prominent wine belly.
Our body’s hormones also play a crucial role in fat storage. Unfortunately for wine lovers, alcohol consumption can interfere with these hormones.
Insulin is a key player in our metabolism, regulating blood sugar levels. High alcohol consumption can lead to insulin resistance, leading to higher blood sugar and increased fat storage — especially around the midsection.
Moreover, men are more likely to store fat abdominally than women, leading to the classic "beer belly" or "wine belly." Women, on the other hand, are more likely to store fat in their hips and thighs. However, after menopause, women's fat storage patterns become more similar to men's due to hormonal changes — and their wine bellies can reflect that change. To get rid of alcohol belly, women, especially post-menopausal women, can use some of the same strategies as their male counterparts. To combat alcohol belly, women who have already gone through menopause can consider hormone replacement therapy (HRT), but that can come with its own issues, so talk to your doctor first.
Another part of the story has to do with yeast: the microscopic fungus that plays an instrumental role in the winemaking process. Its main job is fermentation, converting the sugars in grapes into alcohol and carbon dioxide.
While yeast doesn’t make us store belly fat, it expands the stomach as we digest wine, making the belly puff out more.
What’s the best way to lose alcohol belly? If you've realized that your wine habit may be contributing to your wine belly, don't panic! There are several strategies for how to get rid of alcohol belly you can adopt to tackle this issue.
Quick, what word goes with “belly” if we’re talking about the effects of alcohol? For most of us, “beer belly!” is probably our automatic response. But did you know that your beloved glass of chardonnay or cabernet could also be contributing to an ever-growing waistline? We aren’t talking about a “beer belly” — women and men who drink wine might get a “wine belly” instead. The “wine belly” — sometimes humorously called a “grape gut” — isn't just an urban legend: it's rooted in science. Let’s talk about what it is and how to get rid of wine belly fat.
Does drinking alcohol cause belly fat? The term “wine belly” typically refers to the belly fat that some people accumulate after regularly consuming wine or other types of alcohol. While the name might suggest that this phenomenon is exclusive to wine drinkers, it actually applies to anyone who drinks frequently. And yes, even your beloved craft beers or sophisticated cocktails can lead to the same result of alcohol belly. So in the end, the wine belly and the beer belly are both essentially “booze bellies” under different names. But we want to know how to lose alcohol belly.
But what exactly is belly fat? And what does an alcohol belly look like? In scientific terms, belly fat is so-called visceral fat located deep inside your abdomen, surrounding your organs. It's different from subcutaneous fat, which is just under the skin and can be pinched. The bad news? Visceral fat is associated with an increased risk of health issues like heart disease, type 2 diabetes, and certain types of cancer.
Why does alcohol, especially wine, contribute to this belly fat? And how does wine make you gain weight? The answer lies in how the body processes alcohol. When we sip our favorite merlot or cabernet sauvignon, our bodies prioritize metabolizing the alcohol first, before anything else. Why? Because the body perceives alcohol as a toxin and wants to eliminate it ASAP, other metabolic processes are pushed to the sidelines. The downside of this biological rush is that the other calories we consume end up being stored as fat instead of being burned for energy. This is what contributes to the alcohol belly fat that many of us may want to lose.
Does wine cause weight gain? It definitely can be a factor, and we can start by looking at its calories. Now, you might argue that wine doesn't have that many calories. While it's true that wine isn't calorically dense like fast food, it's easy to overlook how much we’re drinking. An average glass of wine holds about 120-150 calories, with some reaching up to 200 calories. So sure, we’re not talking the levels of an entire pizza or box of donuts here, but if we’re drinking multiple glasses a day, those calories can add up quickly.
It's not just the calories from alcohol — wine also contains residual sugars that can add to your caloric intake. And let's not forget the late-night cheese platter that often accompanies wine and adds an extra calorie punch: alcohol tends to stimulate our appetite, which causes us to consume more calories than we would sober and leads to weight gain.
You might have noticed that some of your friends can drink like a fish and not develop a wine belly, while others aren't so fortunate. This discrepancy is often due to genetic differences.
Our genetic makeup plays a significant role in determining where we store fat. Some people are predisposed to store more fat in their abdominal region, leading to a more prominent wine belly.
Our body’s hormones also play a crucial role in fat storage. Unfortunately for wine lovers, alcohol consumption can interfere with these hormones.
Insulin is a key player in our metabolism, regulating blood sugar levels. High alcohol consumption can lead to insulin resistance, leading to higher blood sugar and increased fat storage — especially around the midsection.
Moreover, men are more likely to store fat abdominally than women, leading to the classic "beer belly" or "wine belly." Women, on the other hand, are more likely to store fat in their hips and thighs. However, after menopause, women's fat storage patterns become more similar to men's due to hormonal changes — and their wine bellies can reflect that change. To get rid of alcohol belly, women, especially post-menopausal women, can use some of the same strategies as their male counterparts. To combat alcohol belly, women who have already gone through menopause can consider hormone replacement therapy (HRT), but that can come with its own issues, so talk to your doctor first.
Another part of the story has to do with yeast: the microscopic fungus that plays an instrumental role in the winemaking process. Its main job is fermentation, converting the sugars in grapes into alcohol and carbon dioxide.
While yeast doesn’t make us store belly fat, it expands the stomach as we digest wine, making the belly puff out more.
What’s the best way to lose alcohol belly? If you've realized that your wine habit may be contributing to your wine belly, don't panic! There are several strategies for how to get rid of alcohol belly you can adopt to tackle this issue.
Alcohol withdrawal is an uncomfortable process, as it can bring about symptoms such as nausea and irritability. But how long does it last? Here’s a timeline of what you can expect.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Quitting alcohol requires courage! Not only does it involve a major lifestyle overhaul, but for many of us, the road to alcohol-free living comes with physical and psychological discomfort in the form of withdrawal. Unfortunately, some of us may return to alcohol use as a result of these challenges. But knowledge is power! If we know what to expect during the withdrawal process, we’re much more likely to stay the course.
So, what can we really expect during the withdrawal process? In this blog post, we'll explore the various stages of the alcohol withdrawal timeline, breaking it down so you have a clear understanding of what lies ahead. We want to give you the information that’ll help you stick to your goals so you can become your healthiest self. Let’s get started!
The onset of stage 1 of alcohol withdrawal usually materializes 6 to 12 hours after the last consumed drink. This brief window underscores the body's deep-rooted dependence on alcohol. When the body is used to a consistent supply of alcohol, its sudden absence disrupts the system, leading to a range of withdrawal symptoms.
During these initial days, the body manifests a spectrum of mild to moderate symptoms. The nervous system, which had adjusted to the presence of alcohol, suddenly finds itself in a hyperactive state. This abrupt change is most evident in the heightened state of anxiety many people experience. There's an inexplicable nervousness, a constant feeling of dread, and an underlying irritability that can make us snap at the smallest of triggers.
Digestive symptoms are also predominant at this stage. Nausea and vomiting can make eating a challenge. The body, already grappling with the absence of alcohol, needs nourishment, but the digestive upheaval can deter people from consuming substantial meals. This is why it's recommended to consume foods that are easy on the stomach. Bananas, rich in vital nutrients and known for their natural antacid properties, can offer relief. Light, hydrating soups (think broth-based, not cream-based) serve as an excellent option, too. It's not just about what we consume but also about what we should avoid. Excessive caffeine can further irritate the stomach and exacerbate anxiety.
Insomnia, another troubling symptom of this phase, can leave us feeling drained. The body craves rest, but the mind remains restless. Reducing screen time, especially during the evening, can help prepare the body for sleep. When a full night's sleep seems elusive, short naps during the day can replenish some energy.
Amid these physical symptoms, it's paramount to also address the emotional and psychological turmoil. The journey of withdrawal is as much (or more!) a mental battle as it is a physical one. Simple self-soothing practices, such a calming bubble bath, can offer temporary relief from the anxiety. For those familiar with Emotional Freedom Technique (EFT) tapping, this can be a beneficial tool to employ during heightened states of stress.
After making it through the initial phase, we enter the second stage, stretching from days 3 to 7, a period in which withdrawal symptoms can intensify considerably. Among the myriad possible symptoms, delirium tremens (DTs) stands out not just for its severity but also for its potentially life-threatening implications.
Delirium tremens, often shortened to DTs, is a severe manifestation of alcohol withdrawal. This condition is marked by acute episodes of agitation, a state of mental confusion or disorientation, and hallucinations. The hallucinations aren't only visual; we can also experience auditory and tactile hallucinations, hearing or feeling things that aren't present.
The onset of DTs is typically 48 to 72 hours after the last drink. However, the body's response to withdrawal can be unpredictable, and in some cases, the onset of DTs can be delayed, presenting itself up to 10 days after discontinuing alcohol. This variability in onset further underscores the need for close monitoring during the withdrawal phase.
Certain factors exacerbate the risk of developing DTs. Those of us with a history of multiple alcohol withdrawal episodes are more susceptible, as each withdrawal can make the nervous system more sensitive to the absence of alcohol. Prolonged periods of alcohol misuse can also increase the risk, given the profound impact long-term alcohol consumption can have on brain chemistry and structure. Additionally, those of us with existing medical conditions, especially liver diseases or infections, are at a heightened risk.
Given the severity of DTs, it’s imperative to recognize it as a medical emergency. A mere 5% of people withdrawing from alcohol might experience DTs, but it can be fatal if not addressed promptly. Elevated blood pressure, rapid heart rate, and fever often accompany the primary symptoms of DTs, making immediate medical attention even more critical.
If someone is suspected of experiencing DTs, they should not be left alone. Continuous supervision is essential, and immediate medical assistance should be sought. Hospitals or detoxification facilities are equipped to handle such emergencies, providing medications, monitoring vital signs, and ensuring the individual's safety.
Good news! By the end of the first week and into the second, most physical withdrawal symptoms begin to subside. However, we may still face psychological symptoms such as mood swings, anxiety, and cravings for alcohol. It's essential to be aware of these challenges and to seek support from friends, family, or professionals to help manage these lingering symptoms.
Here are a few tips to stay a step ahead of cravings during this time and as you proceed with your journey:
As the journey of alcohol withdrawal progresses into its second to fourth weeks, the recovery landscape undergoes a significant shift. The acute physical symptoms, which are usually intense and immediately noticeable, begin to wane. The body, having grappled with the immediate absence of alcohol, is beginning to recuperate. But while these physical manifestations diminish, the psychological challenges amplify. This transition marks the onset of post-acute withdrawal syndrome (PAWS).
PAWS represents a prolonged period of withdrawal symptoms, which can stretch out for several months. The distinguishing factor of PAWS is its predominantly psychological nature. Whereas the earlier stages of withdrawal were characterized by tangible physical symptoms, PAWS primarily presents challenges that are cognitive and emotional.
Among the myriad of symptoms, irritability stands out. This isn't just an occasional bad mood, but a consistent undercurrent of frustration and agitation. Sleep disturbances are also rampant, and we may find ourselves either battling insomnia or experiencing disrupted sleep patterns. Anxiety, too, takes center stage, casting shadows of doubt, worry, and fear — even in scenarios that don’t warrant such reactions.
Perhaps the most daunting aspect of PAWS is the potential onset of depression. The weight of this emotional state can be heavy, coloring every facet of our life with a hue of hopelessness or sadness. The world seems bleaker, and motivation may be hard to muster.
The complexity of PAWS makes it crucial for us to lean on a robust support system. These symptoms are less visible than their physical counterparts, so empathetic friends, family, and peers are invaluable. Constant reassurances, regular check-ins, and an understanding ear can make a world of difference.
However, the persistence or intensification of PAWS symptoms should not be brushed aside as mere side effects of recovery. If these symptoms begin to impede our daily life or cast a pall over our well-being, professional intervention becomes necessary. A physician or a therapist can provide clarity, direction, and potential treatments to manage and alleviate these symptoms.
There's a societal narrative that often equates seeking help with weakness, but this couldn't be further from the truth. Asking for support, especially during challenging times, is a testament to our strength and commitment to healing. Embracing this journey of recovery from alcohol is a commendable feat in itself, a step towards a healthier and more harmonious life.
The first six months of alcohol-free living are a critical period for those of us adjusting to this lifestyle. While PAWS symptoms may gradually decrease, we need to remain vigilant in managing our cravings and maintaining our alcohol-free habits. During this time, it's essential to continue practicing our healthy coping strategies, such as exercise, meditation, and therapy, to support the recovery process.
We may also feel ready to start sharing our story with others. Whether we choose to discuss our previous relationship with alcohol with friends and loved ones, or more publicly at events or online, this openness and vulnerability is a big part of the healing process. Your story can help so many others going through the same process, especially those who are a few steps behind and need a little encouragement. Telling your story can also remind you of your own growth and progress. Your alcohol-free story matters, and it deserves to be shared with the world!
For many of us, this six-month period becomes the beacon that illuminates the vast capacities of the human spirit and body to heal and rejuvenate.
For many of us, by the time we reach the six-month point in our sobriety journey, the intensity and frequency of our cravings often diminish. Our once-overwhelming thoughts and urges related to alcohol start to wane, making daily life more manageable. This is not just a physical reprieve; it’s a profound psychological one. It reinforces the powerful, hopeful notion that no condition is eternal — change is not just possible but inevitable. The body, with its intricate systems and resilience, undergoes a remarkable journey of repair and restoration.
However, as with all profound transformations, sobriety is not a destination but a continual journey. Even in the relative ease that might dawn after six months, we must remain vigilant. The initial triggers or circumstances that led to our alcohol dependence might still exist. It’s therefore crucial to hold onto the habits and the mindset shifts we developed during the recovery process. Whether we attend support group meetings, practice mindfulness, or engage in therapeutic activities, staying committed to these regimens ensures that the foundation of sobriety remains robust.
And as we tread this ongoing path, it’s vital to pause and acknowledge the milestones. Every day without alcohol, every challenge faced head-on, and every temptation resisted is a victory. These aren't just markers of time passing; they’re tangible evidence of strength, perseverance, and unwavering dedication. Celebrating these achievements, no matter how small they might seem, serves as a reminder of our potential and capabilities.
The alcohol withdrawal symptoms timeline can seem daunting, but understanding what to expect at each stage can make the process a little less arduous. As we've seen, withdrawal symptoms can range from mild to severe, and may last anywhere from days to months. However, with the right support and coping strategies, we can successfully navigate these challenges and get to the other side feeling confident and capable.
So, how much should you start cutting back as you work toward an alcohol-free lifestyle? We recommend that you cut back by no more than 10% per week to avoid adverse symptoms and dangerous complications.
Quitting alcohol requires courage! Not only does it involve a major lifestyle overhaul, but for many of us, the road to alcohol-free living comes with physical and psychological discomfort in the form of withdrawal. Unfortunately, some of us may return to alcohol use as a result of these challenges. But knowledge is power! If we know what to expect during the withdrawal process, we’re much more likely to stay the course.
So, what can we really expect during the withdrawal process? In this blog post, we'll explore the various stages of the alcohol withdrawal timeline, breaking it down so you have a clear understanding of what lies ahead. We want to give you the information that’ll help you stick to your goals so you can become your healthiest self. Let’s get started!
The onset of stage 1 of alcohol withdrawal usually materializes 6 to 12 hours after the last consumed drink. This brief window underscores the body's deep-rooted dependence on alcohol. When the body is used to a consistent supply of alcohol, its sudden absence disrupts the system, leading to a range of withdrawal symptoms.
During these initial days, the body manifests a spectrum of mild to moderate symptoms. The nervous system, which had adjusted to the presence of alcohol, suddenly finds itself in a hyperactive state. This abrupt change is most evident in the heightened state of anxiety many people experience. There's an inexplicable nervousness, a constant feeling of dread, and an underlying irritability that can make us snap at the smallest of triggers.
Digestive symptoms are also predominant at this stage. Nausea and vomiting can make eating a challenge. The body, already grappling with the absence of alcohol, needs nourishment, but the digestive upheaval can deter people from consuming substantial meals. This is why it's recommended to consume foods that are easy on the stomach. Bananas, rich in vital nutrients and known for their natural antacid properties, can offer relief. Light, hydrating soups (think broth-based, not cream-based) serve as an excellent option, too. It's not just about what we consume but also about what we should avoid. Excessive caffeine can further irritate the stomach and exacerbate anxiety.
Insomnia, another troubling symptom of this phase, can leave us feeling drained. The body craves rest, but the mind remains restless. Reducing screen time, especially during the evening, can help prepare the body for sleep. When a full night's sleep seems elusive, short naps during the day can replenish some energy.
Amid these physical symptoms, it's paramount to also address the emotional and psychological turmoil. The journey of withdrawal is as much (or more!) a mental battle as it is a physical one. Simple self-soothing practices, such a calming bubble bath, can offer temporary relief from the anxiety. For those familiar with Emotional Freedom Technique (EFT) tapping, this can be a beneficial tool to employ during heightened states of stress.
After making it through the initial phase, we enter the second stage, stretching from days 3 to 7, a period in which withdrawal symptoms can intensify considerably. Among the myriad possible symptoms, delirium tremens (DTs) stands out not just for its severity but also for its potentially life-threatening implications.
Delirium tremens, often shortened to DTs, is a severe manifestation of alcohol withdrawal. This condition is marked by acute episodes of agitation, a state of mental confusion or disorientation, and hallucinations. The hallucinations aren't only visual; we can also experience auditory and tactile hallucinations, hearing or feeling things that aren't present.
The onset of DTs is typically 48 to 72 hours after the last drink. However, the body's response to withdrawal can be unpredictable, and in some cases, the onset of DTs can be delayed, presenting itself up to 10 days after discontinuing alcohol. This variability in onset further underscores the need for close monitoring during the withdrawal phase.
Certain factors exacerbate the risk of developing DTs. Those of us with a history of multiple alcohol withdrawal episodes are more susceptible, as each withdrawal can make the nervous system more sensitive to the absence of alcohol. Prolonged periods of alcohol misuse can also increase the risk, given the profound impact long-term alcohol consumption can have on brain chemistry and structure. Additionally, those of us with existing medical conditions, especially liver diseases or infections, are at a heightened risk.
Given the severity of DTs, it’s imperative to recognize it as a medical emergency. A mere 5% of people withdrawing from alcohol might experience DTs, but it can be fatal if not addressed promptly. Elevated blood pressure, rapid heart rate, and fever often accompany the primary symptoms of DTs, making immediate medical attention even more critical.
If someone is suspected of experiencing DTs, they should not be left alone. Continuous supervision is essential, and immediate medical assistance should be sought. Hospitals or detoxification facilities are equipped to handle such emergencies, providing medications, monitoring vital signs, and ensuring the individual's safety.
Good news! By the end of the first week and into the second, most physical withdrawal symptoms begin to subside. However, we may still face psychological symptoms such as mood swings, anxiety, and cravings for alcohol. It's essential to be aware of these challenges and to seek support from friends, family, or professionals to help manage these lingering symptoms.
Here are a few tips to stay a step ahead of cravings during this time and as you proceed with your journey:
As the journey of alcohol withdrawal progresses into its second to fourth weeks, the recovery landscape undergoes a significant shift. The acute physical symptoms, which are usually intense and immediately noticeable, begin to wane. The body, having grappled with the immediate absence of alcohol, is beginning to recuperate. But while these physical manifestations diminish, the psychological challenges amplify. This transition marks the onset of post-acute withdrawal syndrome (PAWS).
PAWS represents a prolonged period of withdrawal symptoms, which can stretch out for several months. The distinguishing factor of PAWS is its predominantly psychological nature. Whereas the earlier stages of withdrawal were characterized by tangible physical symptoms, PAWS primarily presents challenges that are cognitive and emotional.
Among the myriad of symptoms, irritability stands out. This isn't just an occasional bad mood, but a consistent undercurrent of frustration and agitation. Sleep disturbances are also rampant, and we may find ourselves either battling insomnia or experiencing disrupted sleep patterns. Anxiety, too, takes center stage, casting shadows of doubt, worry, and fear — even in scenarios that don’t warrant such reactions.
Perhaps the most daunting aspect of PAWS is the potential onset of depression. The weight of this emotional state can be heavy, coloring every facet of our life with a hue of hopelessness or sadness. The world seems bleaker, and motivation may be hard to muster.
The complexity of PAWS makes it crucial for us to lean on a robust support system. These symptoms are less visible than their physical counterparts, so empathetic friends, family, and peers are invaluable. Constant reassurances, regular check-ins, and an understanding ear can make a world of difference.
However, the persistence or intensification of PAWS symptoms should not be brushed aside as mere side effects of recovery. If these symptoms begin to impede our daily life or cast a pall over our well-being, professional intervention becomes necessary. A physician or a therapist can provide clarity, direction, and potential treatments to manage and alleviate these symptoms.
There's a societal narrative that often equates seeking help with weakness, but this couldn't be further from the truth. Asking for support, especially during challenging times, is a testament to our strength and commitment to healing. Embracing this journey of recovery from alcohol is a commendable feat in itself, a step towards a healthier and more harmonious life.
The first six months of alcohol-free living are a critical period for those of us adjusting to this lifestyle. While PAWS symptoms may gradually decrease, we need to remain vigilant in managing our cravings and maintaining our alcohol-free habits. During this time, it's essential to continue practicing our healthy coping strategies, such as exercise, meditation, and therapy, to support the recovery process.
We may also feel ready to start sharing our story with others. Whether we choose to discuss our previous relationship with alcohol with friends and loved ones, or more publicly at events or online, this openness and vulnerability is a big part of the healing process. Your story can help so many others going through the same process, especially those who are a few steps behind and need a little encouragement. Telling your story can also remind you of your own growth and progress. Your alcohol-free story matters, and it deserves to be shared with the world!
For many of us, this six-month period becomes the beacon that illuminates the vast capacities of the human spirit and body to heal and rejuvenate.
For many of us, by the time we reach the six-month point in our sobriety journey, the intensity and frequency of our cravings often diminish. Our once-overwhelming thoughts and urges related to alcohol start to wane, making daily life more manageable. This is not just a physical reprieve; it’s a profound psychological one. It reinforces the powerful, hopeful notion that no condition is eternal — change is not just possible but inevitable. The body, with its intricate systems and resilience, undergoes a remarkable journey of repair and restoration.
However, as with all profound transformations, sobriety is not a destination but a continual journey. Even in the relative ease that might dawn after six months, we must remain vigilant. The initial triggers or circumstances that led to our alcohol dependence might still exist. It’s therefore crucial to hold onto the habits and the mindset shifts we developed during the recovery process. Whether we attend support group meetings, practice mindfulness, or engage in therapeutic activities, staying committed to these regimens ensures that the foundation of sobriety remains robust.
And as we tread this ongoing path, it’s vital to pause and acknowledge the milestones. Every day without alcohol, every challenge faced head-on, and every temptation resisted is a victory. These aren't just markers of time passing; they’re tangible evidence of strength, perseverance, and unwavering dedication. Celebrating these achievements, no matter how small they might seem, serves as a reminder of our potential and capabilities.
The alcohol withdrawal symptoms timeline can seem daunting, but understanding what to expect at each stage can make the process a little less arduous. As we've seen, withdrawal symptoms can range from mild to severe, and may last anywhere from days to months. However, with the right support and coping strategies, we can successfully navigate these challenges and get to the other side feeling confident and capable.
So, how much should you start cutting back as you work toward an alcohol-free lifestyle? We recommend that you cut back by no more than 10% per week to avoid adverse symptoms and dangerous complications.
How hard is it to quit drinking? Many individuals struggle with cutting back on alcohol consumption or quitting drinking altogether. Although the task may seem daunting, it is possible to achieve an alcohol-free lifestyle and reap the many rewards that come along with it, including reduced health complications, sustained weight loss, and healthier replacements for drinking. Through support available on the Reframe app and self-care, anyone can form a healthier relationship with alcohol - or even abstain - if they want to.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Whether we’re aware of it or not, alcohol’s presence is everywhere. We live in a society that normalizes binge drinking and popping a bottle for every occasion. This means alcohol at birthday parties, at weddings, at graduation celebrations … there’s no escaping it!
However, social norms around alcohol are undergoing a subtle shift. We’ve seen this with the rise of Dry January, as well as with all of the celebrities who are speaking out about their own sobriety journeys. It’s becoming more normalized to question whether alcohol really serves us.
Perhaps you’ve been sober curious for a while, or you’d just like to cut back on your alcohol intake. Whatever your goal is, there are several benefits of quitting alcohol (or if you are not ready, cutting back on alcohol) — physical, emotional, and social. Here are a few to expect.
We’re well aware of what alcohol can do to our bodies, especially if we’ve ever been hungover. While we’ve likely experienced short-term effects such as hangovers, there are several long-term health risks that increase when we consume alcohol to excess.
When we drink too much alcohol in the long run, this can lead to liver dysfunction, heart disease, type 2 diabetes, weight gain, weakened immunity, and even a greater risk of developing certain cancers.
The dangers of excess alcohol consumption have even become a global public health issue. The World Health Organization attributes 5.1% of the global burden of disease to alcohol consumption. And over 3 million alcohol-related deaths (or 5.3% of all deaths) occur worldwide each year.
When we significantly cut back on alcohol — or quit drinking altogether — we dramatically lower our risk of a variety of ailments. In fact, a 2018 study found that participants who underwent a short-term period of sobriety lost weight, had improved blood pressure, and contained fewer cancer-related growth factors in their blood.
Anyone who’s ever experienced “hangxiety” can attest — the mental health effects brought about by alcohol can be agonizing! Not only this, but those of us who already struggle with depression, anxiety, or other mental health issues can experience an increase in our symptoms once alcohol’s effects wear off. This can keep us stuck in an endless cycle in which we drink to feel better, then feel worse, and so on.
Though alcohol can bring about temporary stress relief, in the long run, it’s throwing many of our hormones and neurotransmitters out of balance. This can cause mental health challenges, or exacerbate existing issues.
When we quit or cut back on alcohol, we remove its influence over our brain chemistry, and thus, allow our bodies to return to their baseline.
In the beginning this can be challenging, as we must turn to healthier coping mechanisms to avoid a return to previous alcohol use. However, over time, when we stop relying on alcohol to boost our moods, we can get the same benefits through healthier activities.
For example, we can meditate, walk in nature, play board games with friends, sweat in an exercise class, or dance it out to live music. The list is endless when we look consciously for opportunities to entertain ourselves or relax without alcohol.
All too often, we don’t think of alcohol as an issue when it comes to our looks. But overindulging in alcohol can influence our external appearance in many ways. Now, we should be clear — there’s nothing vain about wanting to improve our appearance!
We may have noticed drier skin after a night of heavy drinking. This is because alcohol is a diuretic, which means it promotes greater urine production. We become dehydrated more quickly when we’re drinking, and this can manifest externally through dry, dull skin.
Drinking too much alcohol can also make our eyes puffy. When we’re losing water through our urine, the body retains water in certain areas to compensate. One of these is under the eyes. Alcohol can also lead to sleep deprivation (which we’ll chat more about in the next section), contributing to puffy, bloodshot eyes.
If we’ve lacked that desired “glow” for a while, alcohol can definitely be to blame! When we reduce or remove it, we ensure that our skin stays more hydrated. And thus, our complexion will improve.
Who doesn’t want more energy?! Between our many responsibilities between home, work, and social commitments, it can feel like we’re always running on low battery. Now, throw alcohol into the mix, and this can deplete us even further.
But how?
Alcohol is a natural depressant, meaning it slows our nervous systems down. In the hours following alcohol consumption, we may feel relaxed, lethargic, and even a little drowsy. Many people think this can help them fall asleep faster and sleep better, but science suggests this is false.
Alcohol actually impacts the quality and quantity of our sleep by interfering with our sleep cycles. Throughout an average night, we’ll go through four to six sleep cycles. One important part of the sleep cycle is REM, or rapid eye movement sleep. It helps us consolidate memories and regulate our emotions, so when we miss out on REM sleep, we’re more irritable and mentally foggy the next day.
When we consume alcohol, it can also cause fragmented sleep, waking us up several times throughout the night. This can make us feel sluggish and fatigued the following day.
Once we quit drinking, or cut back significantly, we can experience improvements in our overall sleep quality (and quantity!). As a result, we’ll have much more energy — physically and emotionally.
Alcoholic beverages are high in calories (a typical margarita has a whopping 700!). This typically comes from much of the added sugar — whether that’s through soda, juice, or flavored syrups.
When we drink high-calorie alcoholic beverages, our body prioritizes processing and getting rid of the alcohol before anything else. That means the extra sugar gets stored as fat, leading to weight gain. We can do all the crunches and bench presses we want. But as long as alcohol still plays a big role in our lives, we won’t be able to achieve the optimal results of our efforts.
However, when we take alcohol out of the picture, or reduce its presence in our lives, we recalibrate our metabolism. This can make it easier to lose or maintain our weight, and we’ll also notice more changes in our fitness levels when we exercise.
Furthermore, alcohol can also impact the digestive system, making it harder for our bodies to absorb certain key nutrients. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can inflame the gut lining and lead to intestinal permeability. This can put us at greater risk for nutrient deficiencies, even if we’re already eating a very healthy diet.
By cutting back on (or quitting) alcohol, we can promote gut healing, which, alongside a nutrient-dense diet, can help us take in all of the essential vitamins and minerals we need to maintain our health and fitness.
Unhealthy drinking habits can be a huge strain on our relationships. Perhaps we’ve said something we later regretted, missed out on an important event, or simply didn’t have the emotional bandwidth to support a loved one in need.
Alcohol can make us moody and unreliable, and can also make our communication less effective. This can lead to friends and family members becoming frustrated with us, and we may find ourselves in more arguments after a bout of heavy drinking.
Relationships require effort, and if alcohol is impacting our ability to be present with those who matter to us, then we must question the role it’s currently playing in our lives.
When we start cutting back or quitting, we take back the power to be the loyal friend or parent that our loved ones need. This can also improve our own well-being by reducing the amount of shame or regret we feel over our actions.
And the good news is, we can still enjoy time with our friends and loved ones in an alcohol-free fashion! This can look like finding alternative ways of fun — like taking a scenic sunset hike or enjoying a delicious brunch with some alcohol-free mocktails. Those who truly care about us will support our decision to cut back or quit.
Whether we can’t remember specific details from the night before, or experienced a full-on blackout, alcohol can impair our memory in the short term. (And can lead to long-term memory impairment, as well.)
When we consume alcohol, it disrupts our ability to encode new information. (It’s the classic “in one ear and out the other” phenomenon.) We may have trouble remembering things, like people’s names or where we placed one of our belongings. New information that we take in while we consume alcohol misses its chance of entering our long-term memory because of the disruption in the memory formation process.
And as we discussed earlier, alcohol also interferes with our REM sleep, which is essential for memory consolidation. When we reduce our alcohol intake, or quit altogether, our overall sleep can improve, which means that our memory will be much stronger.
Whether we’re aware of it or not, alcohol’s presence is everywhere. We live in a society that normalizes binge drinking and popping a bottle for every occasion. This means alcohol at birthday parties, at weddings, at graduation celebrations … there’s no escaping it!
However, social norms around alcohol are undergoing a subtle shift. We’ve seen this with the rise of Dry January, as well as with all of the celebrities who are speaking out about their own sobriety journeys. It’s becoming more normalized to question whether alcohol really serves us.
Perhaps you’ve been sober curious for a while, or you’d just like to cut back on your alcohol intake. Whatever your goal is, there are several benefits of quitting alcohol (or if you are not ready, cutting back on alcohol) — physical, emotional, and social. Here are a few to expect.
We’re well aware of what alcohol can do to our bodies, especially if we’ve ever been hungover. While we’ve likely experienced short-term effects such as hangovers, there are several long-term health risks that increase when we consume alcohol to excess.
When we drink too much alcohol in the long run, this can lead to liver dysfunction, heart disease, type 2 diabetes, weight gain, weakened immunity, and even a greater risk of developing certain cancers.
The dangers of excess alcohol consumption have even become a global public health issue. The World Health Organization attributes 5.1% of the global burden of disease to alcohol consumption. And over 3 million alcohol-related deaths (or 5.3% of all deaths) occur worldwide each year.
When we significantly cut back on alcohol — or quit drinking altogether — we dramatically lower our risk of a variety of ailments. In fact, a 2018 study found that participants who underwent a short-term period of sobriety lost weight, had improved blood pressure, and contained fewer cancer-related growth factors in their blood.
Anyone who’s ever experienced “hangxiety” can attest — the mental health effects brought about by alcohol can be agonizing! Not only this, but those of us who already struggle with depression, anxiety, or other mental health issues can experience an increase in our symptoms once alcohol’s effects wear off. This can keep us stuck in an endless cycle in which we drink to feel better, then feel worse, and so on.
Though alcohol can bring about temporary stress relief, in the long run, it’s throwing many of our hormones and neurotransmitters out of balance. This can cause mental health challenges, or exacerbate existing issues.
When we quit or cut back on alcohol, we remove its influence over our brain chemistry, and thus, allow our bodies to return to their baseline.
In the beginning this can be challenging, as we must turn to healthier coping mechanisms to avoid a return to previous alcohol use. However, over time, when we stop relying on alcohol to boost our moods, we can get the same benefits through healthier activities.
For example, we can meditate, walk in nature, play board games with friends, sweat in an exercise class, or dance it out to live music. The list is endless when we look consciously for opportunities to entertain ourselves or relax without alcohol.
All too often, we don’t think of alcohol as an issue when it comes to our looks. But overindulging in alcohol can influence our external appearance in many ways. Now, we should be clear — there’s nothing vain about wanting to improve our appearance!
We may have noticed drier skin after a night of heavy drinking. This is because alcohol is a diuretic, which means it promotes greater urine production. We become dehydrated more quickly when we’re drinking, and this can manifest externally through dry, dull skin.
Drinking too much alcohol can also make our eyes puffy. When we’re losing water through our urine, the body retains water in certain areas to compensate. One of these is under the eyes. Alcohol can also lead to sleep deprivation (which we’ll chat more about in the next section), contributing to puffy, bloodshot eyes.
If we’ve lacked that desired “glow” for a while, alcohol can definitely be to blame! When we reduce or remove it, we ensure that our skin stays more hydrated. And thus, our complexion will improve.
Who doesn’t want more energy?! Between our many responsibilities between home, work, and social commitments, it can feel like we’re always running on low battery. Now, throw alcohol into the mix, and this can deplete us even further.
But how?
Alcohol is a natural depressant, meaning it slows our nervous systems down. In the hours following alcohol consumption, we may feel relaxed, lethargic, and even a little drowsy. Many people think this can help them fall asleep faster and sleep better, but science suggests this is false.
Alcohol actually impacts the quality and quantity of our sleep by interfering with our sleep cycles. Throughout an average night, we’ll go through four to six sleep cycles. One important part of the sleep cycle is REM, or rapid eye movement sleep. It helps us consolidate memories and regulate our emotions, so when we miss out on REM sleep, we’re more irritable and mentally foggy the next day.
When we consume alcohol, it can also cause fragmented sleep, waking us up several times throughout the night. This can make us feel sluggish and fatigued the following day.
Once we quit drinking, or cut back significantly, we can experience improvements in our overall sleep quality (and quantity!). As a result, we’ll have much more energy — physically and emotionally.
Alcoholic beverages are high in calories (a typical margarita has a whopping 700!). This typically comes from much of the added sugar — whether that’s through soda, juice, or flavored syrups.
When we drink high-calorie alcoholic beverages, our body prioritizes processing and getting rid of the alcohol before anything else. That means the extra sugar gets stored as fat, leading to weight gain. We can do all the crunches and bench presses we want. But as long as alcohol still plays a big role in our lives, we won’t be able to achieve the optimal results of our efforts.
However, when we take alcohol out of the picture, or reduce its presence in our lives, we recalibrate our metabolism. This can make it easier to lose or maintain our weight, and we’ll also notice more changes in our fitness levels when we exercise.
Furthermore, alcohol can also impact the digestive system, making it harder for our bodies to absorb certain key nutrients. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol can inflame the gut lining and lead to intestinal permeability. This can put us at greater risk for nutrient deficiencies, even if we’re already eating a very healthy diet.
By cutting back on (or quitting) alcohol, we can promote gut healing, which, alongside a nutrient-dense diet, can help us take in all of the essential vitamins and minerals we need to maintain our health and fitness.
Unhealthy drinking habits can be a huge strain on our relationships. Perhaps we’ve said something we later regretted, missed out on an important event, or simply didn’t have the emotional bandwidth to support a loved one in need.
Alcohol can make us moody and unreliable, and can also make our communication less effective. This can lead to friends and family members becoming frustrated with us, and we may find ourselves in more arguments after a bout of heavy drinking.
Relationships require effort, and if alcohol is impacting our ability to be present with those who matter to us, then we must question the role it’s currently playing in our lives.
When we start cutting back or quitting, we take back the power to be the loyal friend or parent that our loved ones need. This can also improve our own well-being by reducing the amount of shame or regret we feel over our actions.
And the good news is, we can still enjoy time with our friends and loved ones in an alcohol-free fashion! This can look like finding alternative ways of fun — like taking a scenic sunset hike or enjoying a delicious brunch with some alcohol-free mocktails. Those who truly care about us will support our decision to cut back or quit.
Whether we can’t remember specific details from the night before, or experienced a full-on blackout, alcohol can impair our memory in the short term. (And can lead to long-term memory impairment, as well.)
When we consume alcohol, it disrupts our ability to encode new information. (It’s the classic “in one ear and out the other” phenomenon.) We may have trouble remembering things, like people’s names or where we placed one of our belongings. New information that we take in while we consume alcohol misses its chance of entering our long-term memory because of the disruption in the memory formation process.
And as we discussed earlier, alcohol also interferes with our REM sleep, which is essential for memory consolidation. When we reduce our alcohol intake, or quit altogether, our overall sleep can improve, which means that our memory will be much stronger.
Taking the stairs, stretching after long periods of sitting, drinking plenty of water — these are all small yet powerful habits we can turn to for better health. While we aren’t likely to see drastic improvements in our well-being overnight with new habits, actions like these compound over time and lead to profound changes.
Taking the stairs, stretching after long periods of sitting, drinking plenty of water — these are all small yet powerful habits we can turn to for better health. While we aren’t likely to see drastic improvements in our well-being overnight with new habits, actions like these compound over time and lead to profound changes.
So, how does alcohol tie in with all of this? Can we apply the same idea when changing our drinking habits?
You bet!
When we take incremental steps to cut back on alcohol, and when we stick to our drinking goals over time, we can improve our well-being in many ways. Let’s chat about how we can implement realistic drinking habits, and then discuss potential changes we can make to drink less alcohol.
Here at Reframe, we’re all about science, not stigma. We want to give you the knowledge to change your life for the better, and this starts with understanding how alcohol impacts every area of your life.
We’re well aware of alcohol’s damaging long-term impact — from an increased risk of health issues like liver disease to mental health challenges like depression and anxiety to relationship conflicts.
Cutting back on our drinking reduces our chances of adverse outcomes like these, and gives us the clarity we need to replace negative habits with better ones.
Whether we’re talking about our health, work, or personal relationships, a steady stream of positive behaviors can help promote long-term growth and development. And when we’re implementing new habits and behaviors, the best way to make lasting changes is to start small, have a plan, and above all, be patient with ourselves.
Okay, this sounds great… but how do we find the motivation to change? Especially if we’re still struggling with our alcohol intake?
These are important questions to consider, because we need both the motivation and the ability to create these habits, as these two components work together to form the foundation of positive change.
Motivation gives us the drive to take action, while ability allows us to follow through on our goals and put them into practice. It is essential to understand what motivates us and what challenges we might face along the way. For instance, what motivates you to change? Is it a desire to reduce your disease risk? To feel happier? To be more present with your loved ones? Start considering your biggest reasons to change, as these can be helpful in sustaining your motivation.
The next step to changing our drinking habits is identifying any obstacles that could prevent our success. Do we have major triggers? Do we have a hard time sticking to our limits in social settings? By gaining this knowledge, we can devise strategies for overcoming any barriers that may arise, so we can move forward confidently and achieve our goals. With motivation and the ability to work in tandem, nothing can stand in our way — even when it comes to drinking less.
Asking too much of ourselves too soon is a surefire recipe for overwhelm. In the context of alcohol reduction, for example, we might set an ambitious goal of cutting back to two drinks per week, even though we’re currently a two-glasses-of-wine-before-bed person. Though this ambitious goal sounds good in theory, we have to give ourselves time to gradually cut back.
Instead of trying to change too quickly, we can find a small and sustainable habit to replace our current drinking behaviors. Perhaps we might try swapping out a glass of wine for a mocktail once a week. Once our bodies have adapted to this adjustment, then we can make the swap another day, and so on, until we’ve reached our goal of drinking twice per week.
Over time, our brains will get used to having the mocktail every evening. In fact, by practicing habit change within the same context — like changing our drink before bed — we’re more likely to make it stick.
We understand why changing our drinking habits is important, and how we can go about doing so in a realistic manner. Now, let's dive into six tips you can implement today to change your drinking habits.
Spending too much time in bars is not great for cutting back, especially if we’re still new to this lifestyle.
For many, bars can be a trigger for excessive drinking — there’s the social pressure, the desire to “loosen up,” and the loud music that can push us to make risky drinking decisions. (Science has actually made a link between party music and alcohol misuse.)
Though we don’t have to avoid bars completely, it’s important to limit our time in them.
If a friend invites us to a happy hour, we can suggest an alternative activity, like grabbing coffee or taking a hike. In the instances where we do go to events at bars, we can plan to leave early.
When we become accustomed to drinking alone, it’s easier and more tempting to rely on alcohol to help us cope with difficult situations. A lot of this is because when we drink alone, there’s no one to hold us accountable to our limits.
However, this can make us drink more than we’re comfortable with, and later lead to feelings of shame and guilt.
If drinking alone is an issue for us, we can first identify the reasons we drink alone. Are we feeling lonely, stressed, or anxious? Finding healthier ways to cope with these emotions can reduce the urge to drink alone.
We can also seek out social activities and hobbies that we enjoy. Joining a club, group, or class that interests us can give us a sense of purpose and help us connect with people who share our goals and values.
Furthermore, if drinking alone is an issue for us, we can make a plan. This can look like deciding ahead of time what we will do instead of drinking alone when the urge strikes. This could be going for a walk, calling a friend, or engaging in another activity that we enjoy. Over time, our brain will pick up on loneliness cues, and push us to engage in behaviors that will help us combat it.
It may be tempting to drink for solace when feeling down or upset. Still, it is important to remember that alcohol is actually a depressant — it slows our brains and bodies down — and can exacerbate negative emotions. Instead of turning to alcohol for comfort or relief, we should focus on finding other ways to cope with complicated feelings, such as turning to a relaxing activity or talking to friends and family.
Not only will this help us avoid the potentially dangerous consequences of excessive drinking, but it will also allow us to enjoy the positive effects of drinking in moderation and celebrate life's moments with greater presence.
Let’s face it. Our bodies crave regularity, and routines around drinking are no exception.
We may have our favorite drinking routines:
It can be easy to drink on autopilot when we find ourselves in certain situations. Our bodies associate a certain event (i.e., dinner time) with a drink, and thus, we end up mixing ourselves a margarita without putting much thought into why we’re doing so.
One simple tactic to reduce our alcohol consumption is setting goals for how much we will drink throughout the week. Whether this means pre-planning our drinks, scheduling days off from drinking altogether, or limiting ourselves to just two glasses of wine per night, finding specific, achievable numbers can make all the difference.
Many people are unaware of just how many alcoholic drinks they consume on a daily or weekly basis. Whether it's an occasional glass of wine with dinner or our regular night out at the bar with friends, it can be challenging to keep track of the total number and size of our drinks.
Another vital step is to keep track of how much we’re actually drinking with the Reframe app and be conscious of it every time we reach for another glass.
Having our limits written down can also play a big role in accountability, as we’ll be more likely to stick to goals when they’re physically listed out.
Along with setting drinking limits, it's also essential to find alternate ways to deal with stress and pressure as they come up throughout the week. Stress is part of being human, and though we can’t always control what’s happening around us, we can dial into self-care when we need it.
There are a lot of ways to handle stress without turning to alcohol! Consider meditation, yoga, exercise, reading... whatever works best! Making these a part of our routine, rather than heading straight for the bottle, will make a world of difference in managing those high-pressure moments without upping our overall intake.
Alcohol is a standard part of many social events, and we may find ourselves consuming drinks without knowing how much alcohol is in them. With high-proof alcohol such as gin, vodka, or whiskey often the drink of choice, many drinkers are at risk of serious health problems due to heavy consumption. And with binge drinking on the rise, it’s easy to overconsume high-proof beverages, especially when peer pressure is involved.
Thankfully, there are many ways to enjoy mixed drinks without these high levels of alcohol. For example, we could use seltzer water as a mixer instead of other types of alcohol. Additionally, by spacing out our drinks with non-alcoholic beverages and avoiding drinking to quench our thirst, we can reduce our overall alcohol intake and stay healthy and safe.
Finally, we can choose to drink mocktails after we’ve reached our alcoholic beverage limits. It can often feel awkward to be the only one at a social event without a drink in our hands, so mocktails can allow us to partake while sticking to our alcohol reduction goals.
Drinking less alcohol can bring many positive changes to our lives — improvements in our physical health, our mood, our relationships, and so much more. We can use the six steps we discussed today to begin swapping unhealthy drinking habits for healthier ones.
And above all, remember that your alcohol reduction journey doesn’t have to be confusing.
Reframe has an alcohol tracking system that comes in handy. Using this, you can stay on top of your intake and make more informed decisions about how much you drink. Download Reframe and try out our 1-week free trial today. We'll see you soon!
Taking the stairs, stretching after long periods of sitting, drinking plenty of water — these are all small yet powerful habits we can turn to for better health. While we aren’t likely to see drastic improvements in our well-being overnight with new habits, actions like these compound over time and lead to profound changes.
So, how does alcohol tie in with all of this? Can we apply the same idea when changing our drinking habits?
You bet!
When we take incremental steps to cut back on alcohol, and when we stick to our drinking goals over time, we can improve our well-being in many ways. Let’s chat about how we can implement realistic drinking habits, and then discuss potential changes we can make to drink less alcohol.
Here at Reframe, we’re all about science, not stigma. We want to give you the knowledge to change your life for the better, and this starts with understanding how alcohol impacts every area of your life.
We’re well aware of alcohol’s damaging long-term impact — from an increased risk of health issues like liver disease to mental health challenges like depression and anxiety to relationship conflicts.
Cutting back on our drinking reduces our chances of adverse outcomes like these, and gives us the clarity we need to replace negative habits with better ones.
Whether we’re talking about our health, work, or personal relationships, a steady stream of positive behaviors can help promote long-term growth and development. And when we’re implementing new habits and behaviors, the best way to make lasting changes is to start small, have a plan, and above all, be patient with ourselves.
Okay, this sounds great… but how do we find the motivation to change? Especially if we’re still struggling with our alcohol intake?
These are important questions to consider, because we need both the motivation and the ability to create these habits, as these two components work together to form the foundation of positive change.
Motivation gives us the drive to take action, while ability allows us to follow through on our goals and put them into practice. It is essential to understand what motivates us and what challenges we might face along the way. For instance, what motivates you to change? Is it a desire to reduce your disease risk? To feel happier? To be more present with your loved ones? Start considering your biggest reasons to change, as these can be helpful in sustaining your motivation.
The next step to changing our drinking habits is identifying any obstacles that could prevent our success. Do we have major triggers? Do we have a hard time sticking to our limits in social settings? By gaining this knowledge, we can devise strategies for overcoming any barriers that may arise, so we can move forward confidently and achieve our goals. With motivation and the ability to work in tandem, nothing can stand in our way — even when it comes to drinking less.
Asking too much of ourselves too soon is a surefire recipe for overwhelm. In the context of alcohol reduction, for example, we might set an ambitious goal of cutting back to two drinks per week, even though we’re currently a two-glasses-of-wine-before-bed person. Though this ambitious goal sounds good in theory, we have to give ourselves time to gradually cut back.
Instead of trying to change too quickly, we can find a small and sustainable habit to replace our current drinking behaviors. Perhaps we might try swapping out a glass of wine for a mocktail once a week. Once our bodies have adapted to this adjustment, then we can make the swap another day, and so on, until we’ve reached our goal of drinking twice per week.
Over time, our brains will get used to having the mocktail every evening. In fact, by practicing habit change within the same context — like changing our drink before bed — we’re more likely to make it stick.
We understand why changing our drinking habits is important, and how we can go about doing so in a realistic manner. Now, let's dive into six tips you can implement today to change your drinking habits.
Spending too much time in bars is not great for cutting back, especially if we’re still new to this lifestyle.
For many, bars can be a trigger for excessive drinking — there’s the social pressure, the desire to “loosen up,” and the loud music that can push us to make risky drinking decisions. (Science has actually made a link between party music and alcohol misuse.)
Though we don’t have to avoid bars completely, it’s important to limit our time in them.
If a friend invites us to a happy hour, we can suggest an alternative activity, like grabbing coffee or taking a hike. In the instances where we do go to events at bars, we can plan to leave early.
When we become accustomed to drinking alone, it’s easier and more tempting to rely on alcohol to help us cope with difficult situations. A lot of this is because when we drink alone, there’s no one to hold us accountable to our limits.
However, this can make us drink more than we’re comfortable with, and later lead to feelings of shame and guilt.
If drinking alone is an issue for us, we can first identify the reasons we drink alone. Are we feeling lonely, stressed, or anxious? Finding healthier ways to cope with these emotions can reduce the urge to drink alone.
We can also seek out social activities and hobbies that we enjoy. Joining a club, group, or class that interests us can give us a sense of purpose and help us connect with people who share our goals and values.
Furthermore, if drinking alone is an issue for us, we can make a plan. This can look like deciding ahead of time what we will do instead of drinking alone when the urge strikes. This could be going for a walk, calling a friend, or engaging in another activity that we enjoy. Over time, our brain will pick up on loneliness cues, and push us to engage in behaviors that will help us combat it.
It may be tempting to drink for solace when feeling down or upset. Still, it is important to remember that alcohol is actually a depressant — it slows our brains and bodies down — and can exacerbate negative emotions. Instead of turning to alcohol for comfort or relief, we should focus on finding other ways to cope with complicated feelings, such as turning to a relaxing activity or talking to friends and family.
Not only will this help us avoid the potentially dangerous consequences of excessive drinking, but it will also allow us to enjoy the positive effects of drinking in moderation and celebrate life's moments with greater presence.
Let’s face it. Our bodies crave regularity, and routines around drinking are no exception.
We may have our favorite drinking routines:
It can be easy to drink on autopilot when we find ourselves in certain situations. Our bodies associate a certain event (i.e., dinner time) with a drink, and thus, we end up mixing ourselves a margarita without putting much thought into why we’re doing so.
One simple tactic to reduce our alcohol consumption is setting goals for how much we will drink throughout the week. Whether this means pre-planning our drinks, scheduling days off from drinking altogether, or limiting ourselves to just two glasses of wine per night, finding specific, achievable numbers can make all the difference.
Many people are unaware of just how many alcoholic drinks they consume on a daily or weekly basis. Whether it's an occasional glass of wine with dinner or our regular night out at the bar with friends, it can be challenging to keep track of the total number and size of our drinks.
Another vital step is to keep track of how much we’re actually drinking with the Reframe app and be conscious of it every time we reach for another glass.
Having our limits written down can also play a big role in accountability, as we’ll be more likely to stick to goals when they’re physically listed out.
Along with setting drinking limits, it's also essential to find alternate ways to deal with stress and pressure as they come up throughout the week. Stress is part of being human, and though we can’t always control what’s happening around us, we can dial into self-care when we need it.
There are a lot of ways to handle stress without turning to alcohol! Consider meditation, yoga, exercise, reading... whatever works best! Making these a part of our routine, rather than heading straight for the bottle, will make a world of difference in managing those high-pressure moments without upping our overall intake.
Alcohol is a standard part of many social events, and we may find ourselves consuming drinks without knowing how much alcohol is in them. With high-proof alcohol such as gin, vodka, or whiskey often the drink of choice, many drinkers are at risk of serious health problems due to heavy consumption. And with binge drinking on the rise, it’s easy to overconsume high-proof beverages, especially when peer pressure is involved.
Thankfully, there are many ways to enjoy mixed drinks without these high levels of alcohol. For example, we could use seltzer water as a mixer instead of other types of alcohol. Additionally, by spacing out our drinks with non-alcoholic beverages and avoiding drinking to quench our thirst, we can reduce our overall alcohol intake and stay healthy and safe.
Finally, we can choose to drink mocktails after we’ve reached our alcoholic beverage limits. It can often feel awkward to be the only one at a social event without a drink in our hands, so mocktails can allow us to partake while sticking to our alcohol reduction goals.
Drinking less alcohol can bring many positive changes to our lives — improvements in our physical health, our mood, our relationships, and so much more. We can use the six steps we discussed today to begin swapping unhealthy drinking habits for healthier ones.
And above all, remember that your alcohol reduction journey doesn’t have to be confusing.
Reframe has an alcohol tracking system that comes in handy. Using this, you can stay on top of your intake and make more informed decisions about how much you drink. Download Reframe and try out our 1-week free trial today. We'll see you soon!
Ready to reframe your relationship with alcohol? Our latest blog is packed with creative and unique action steps designed to boost your motivation and enrich your life. Get ready to unleash your best self, from fitness to social connections and beyond!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
When we think about making a change in our lives, whether it's modifying our relationship with alcohol or picking up a new hobby, the driving force often boils down to one word: motivation. But what is it about motivation that makes us lace up our shoes for a morning jog or reach for a sparkling water instead of a glass of wine?
When it comes to changing our relationship with alcohol, finding the motivation to change is all about learning to see it differently. We often give booze way more credit than it deserves, and the more we question its supposed benefits as a social lubricant or a way to relax, the more we find that there are many healthier — and more effective! — options out there. Let’s boost our motivation to experiment with reducing the role of alcohol in our lives and building a life that reflects our true desires and potential.
The brain drives all of our actions as it constantly evaluates rewards and consequences. When we decide to do something, it’s often a result of our brain calculating potential outcomes and benefits.
There are two primary sources of motivation:
For lasting change — especially in personal journeys such as altering alcohol consumption — a mix of both kinds of motivation can be beneficial. External motivations (like a health scare or societal pressure) might kickstart the journey. We know that excessive alcohol can damage the liver, heart, and pancreas. It can also weaken the immune system, making us more susceptible to diseases. And while alcohol might seem like a social lubricant, dependence can strain relationships and hinder personal growth — an effect that might have become painfully clear to us. All of these external motivations can help us get started.
However, for sustained change, internal motivation (like feeling healthier, clearer, or more in tune with ourselves) often takes the lead.
Wondering where to draw motivation from? It’s a blend of understanding the benefits of change and believing in one's ability to achieve it. Here’s what science says about getting motivated:
If you're ready to change your relationship with alcohol, here's a list of science-backed steps to guide you:
Whether it’s cutting back or quitting altogether, define what success looks like for you. Setting goals isn’t just about writing a wish on paper — it's about giving direction to your actions and decisions.
According to Gail Matthews, a psychology professor at the Dominican University in California, people who write down their goals are 42% more likely to achieve them than those who don't. The reason? Research shows that the act of writing triggers the brain's reticular activating system (RAS), attuning you to achieving your goal.
Once you’re on your way, start a journal documenting the positive changes you notice. This isn't merely for memories — it's about reinforcing the positive effects of your decision. From skin improvements to better digestion or sharper focus, seeing these benefits in writing can be a massive motivator! Here are some fun ways to chart your journey:
Setting clear goals and tracking changes help structure your alcohol-free journey — and they enrich it. By witnessing firsthand your improvements and celebrating your little victories, you'll be more motivated and committed to this transformative path.
Have you ever wondered why, after a period of drinking the same beverage, it starts to taste bland or not as exciting? That's our taste buds and brain in action! Alcohol, especially when consumed regularly, can dull our taste buds’ sensitivity. Additionally, the brain's reward system becomes accustomed to the pleasurable sensations alcohol provides, driving it to seek novelty — the same old thing inevitably gets boring.
When we decide to cut back or quit alcohol, we’re not just removing something from our life — instead, we’re adding a plethora of flavors, textures, and experiences we might have previously overlooked. Embracing the myriad of available beverages fills the void left by alcohol and enhances your sensory experiences, making every sip a delight.
Embarking on a Flavor Adventure
As you step back from alcohol, the world of flavors unfolds in front of you. Here are some tips for exploring the world of non-alcoholic beverages — you might just find your new favorite drink!
Alcohol can eat up free time (and that’s an understatement!). While it might feel like it sparks inspiration, scientific research indicates that consistent alcohol consumption hinders our cognitive processes, including creativity. Regular alcohol use tends to reduce our brain's ability to think divergently, which is crucial for imaginative activities and problem-solving.
By reducing or eliminating alcohol, we can harness a clearer mind, allowing latent or forgotten passions to resurface with renewed vigor. From book clubs to hiking groups or pottery classes, immersing ourselves in environments that foster genuine connections without the need for a drink can be a powerful motivator.
Steps To Awaken Your Inner Enthusiast
Rekindle old hobbies or start new ones with the time and energy you once dedicated to drinking:
Passion projects aren't just hobbies — they're an extension of ourselves. Alcohol, while once thought to be a muse, can often mute our creative spirit. By reigniting these projects, we don't just fill the void left by alcohol, but we also enrich our lives, adding layers of meaning, purpose, and joy.
Travel is often associated with new experiences, including culinary and beverage exploration. But here's an interesting fact: regular alcohol consumption can limit our brain's ability to form new memories — a phenomenon called "neurogenesis suppression." When we abstain or reduce alcohol while traveling, we not only have clearer memories of our adventures, but we also tend to engage more deeply with our surroundings.
Moreover, alcohol can disturb our sleep patterns. Jet lag, a common travel companion, is exacerbated by alcohol, making it harder for the body to adjust to new time zones.
Traveling triumphantly isn't about ticking off every landmark in your tour guide; it’s about immersing yourself deeply into new environments, forming vivid memories, and truly experiencing a place with all of your senses:
When you return from a booze-free adventure, you carry back stories and experiences, not just souvenirs. So tie those laces and set out on a journey where every moment is treasured, every experience is lucid, and every memory is crystal clear. You don’t even have to go far — be a home-town tourist if you don’t have the time or funds to go away. Safe travels!
Alcohol adds empty calories, depletes the body of essential nutrients, and can put a damper on our fitness goals by affecting protein synthesis and reducing endurance levels. As you reduce your intake, channel that energy into a fitness goal, like a 5k run, a new yoga pose, or hitting a personal best in the gym.
Breaking free or cutting back on alcohol propels your fitness journey, ensuring that every squat, sprint, or stretch delivers optimal results.
Steps To Energize Your Fitness Journey
Embracing fitness in the absence of alcohol gives your body better tools and materials to sculpt a masterpiece. Here are some tips to help you along the way:
It's a widely held belief that alcohol acts as a social lubricant, breaking the ice at gatherings. While it might momentarily ease social anxiety, chronic alcohol consumption can have a counterproductive effect on our interpersonal relationships. Scientifically speaking, alcohol can numb our emotional processing, creating barriers in understanding and empathizing with others. Over time, social interactions might become superficial or strained due to impaired judgment or actions under the influence.
However, being connected isn't just about being present at social events or being the life of the party. It's about the quality of interactions, the depth of conversations, and the warmth of emotions exchanged — all of which are much easier without booze.
Here are some ways to build connections that last and enrich your life:
Our brain, remarkable and ever-evolving, thrives on learning. Neuroplasticity — the brain's ability to reorganize itself — is at its peak when we engage in new learning experiences. On the contrary, chronic alcohol consumption has been linked to diminished cognitive functions and can impede our brain's capability to form new neural pathways.
When we step back from alcohol, our brain flourishes, grows, and grasps new knowledge efficiently. Every nugget of information, every new skill, every fresh perspective adds an enriching, enlightening, fun layer to our personality.
How To Empower Yourself Through Learning
Here are some ways to get started:
Motivation drives our actions. By understanding the science behind it and being mindful of what motivates us, we can harness its power to make meaningful, lasting changes in our lives.
Revamping your relationship with alcohol is a journey that takes effort, dedication, and a touch of creativity. But, with science as your guide and the right tools in hand, you can shape a healthier, brighter, and more fulfilling life for yourself. Here's to a vibrant new chapter!
When we think about making a change in our lives, whether it's modifying our relationship with alcohol or picking up a new hobby, the driving force often boils down to one word: motivation. But what is it about motivation that makes us lace up our shoes for a morning jog or reach for a sparkling water instead of a glass of wine?
When it comes to changing our relationship with alcohol, finding the motivation to change is all about learning to see it differently. We often give booze way more credit than it deserves, and the more we question its supposed benefits as a social lubricant or a way to relax, the more we find that there are many healthier — and more effective! — options out there. Let’s boost our motivation to experiment with reducing the role of alcohol in our lives and building a life that reflects our true desires and potential.
The brain drives all of our actions as it constantly evaluates rewards and consequences. When we decide to do something, it’s often a result of our brain calculating potential outcomes and benefits.
There are two primary sources of motivation:
For lasting change — especially in personal journeys such as altering alcohol consumption — a mix of both kinds of motivation can be beneficial. External motivations (like a health scare or societal pressure) might kickstart the journey. We know that excessive alcohol can damage the liver, heart, and pancreas. It can also weaken the immune system, making us more susceptible to diseases. And while alcohol might seem like a social lubricant, dependence can strain relationships and hinder personal growth — an effect that might have become painfully clear to us. All of these external motivations can help us get started.
However, for sustained change, internal motivation (like feeling healthier, clearer, or more in tune with ourselves) often takes the lead.
Wondering where to draw motivation from? It’s a blend of understanding the benefits of change and believing in one's ability to achieve it. Here’s what science says about getting motivated:
If you're ready to change your relationship with alcohol, here's a list of science-backed steps to guide you:
Whether it’s cutting back or quitting altogether, define what success looks like for you. Setting goals isn’t just about writing a wish on paper — it's about giving direction to your actions and decisions.
According to Gail Matthews, a psychology professor at the Dominican University in California, people who write down their goals are 42% more likely to achieve them than those who don't. The reason? Research shows that the act of writing triggers the brain's reticular activating system (RAS), attuning you to achieving your goal.
Once you’re on your way, start a journal documenting the positive changes you notice. This isn't merely for memories — it's about reinforcing the positive effects of your decision. From skin improvements to better digestion or sharper focus, seeing these benefits in writing can be a massive motivator! Here are some fun ways to chart your journey:
Setting clear goals and tracking changes help structure your alcohol-free journey — and they enrich it. By witnessing firsthand your improvements and celebrating your little victories, you'll be more motivated and committed to this transformative path.
Have you ever wondered why, after a period of drinking the same beverage, it starts to taste bland or not as exciting? That's our taste buds and brain in action! Alcohol, especially when consumed regularly, can dull our taste buds’ sensitivity. Additionally, the brain's reward system becomes accustomed to the pleasurable sensations alcohol provides, driving it to seek novelty — the same old thing inevitably gets boring.
When we decide to cut back or quit alcohol, we’re not just removing something from our life — instead, we’re adding a plethora of flavors, textures, and experiences we might have previously overlooked. Embracing the myriad of available beverages fills the void left by alcohol and enhances your sensory experiences, making every sip a delight.
Embarking on a Flavor Adventure
As you step back from alcohol, the world of flavors unfolds in front of you. Here are some tips for exploring the world of non-alcoholic beverages — you might just find your new favorite drink!
Alcohol can eat up free time (and that’s an understatement!). While it might feel like it sparks inspiration, scientific research indicates that consistent alcohol consumption hinders our cognitive processes, including creativity. Regular alcohol use tends to reduce our brain's ability to think divergently, which is crucial for imaginative activities and problem-solving.
By reducing or eliminating alcohol, we can harness a clearer mind, allowing latent or forgotten passions to resurface with renewed vigor. From book clubs to hiking groups or pottery classes, immersing ourselves in environments that foster genuine connections without the need for a drink can be a powerful motivator.
Steps To Awaken Your Inner Enthusiast
Rekindle old hobbies or start new ones with the time and energy you once dedicated to drinking:
Passion projects aren't just hobbies — they're an extension of ourselves. Alcohol, while once thought to be a muse, can often mute our creative spirit. By reigniting these projects, we don't just fill the void left by alcohol, but we also enrich our lives, adding layers of meaning, purpose, and joy.
Travel is often associated with new experiences, including culinary and beverage exploration. But here's an interesting fact: regular alcohol consumption can limit our brain's ability to form new memories — a phenomenon called "neurogenesis suppression." When we abstain or reduce alcohol while traveling, we not only have clearer memories of our adventures, but we also tend to engage more deeply with our surroundings.
Moreover, alcohol can disturb our sleep patterns. Jet lag, a common travel companion, is exacerbated by alcohol, making it harder for the body to adjust to new time zones.
Traveling triumphantly isn't about ticking off every landmark in your tour guide; it’s about immersing yourself deeply into new environments, forming vivid memories, and truly experiencing a place with all of your senses:
When you return from a booze-free adventure, you carry back stories and experiences, not just souvenirs. So tie those laces and set out on a journey where every moment is treasured, every experience is lucid, and every memory is crystal clear. You don’t even have to go far — be a home-town tourist if you don’t have the time or funds to go away. Safe travels!
Alcohol adds empty calories, depletes the body of essential nutrients, and can put a damper on our fitness goals by affecting protein synthesis and reducing endurance levels. As you reduce your intake, channel that energy into a fitness goal, like a 5k run, a new yoga pose, or hitting a personal best in the gym.
Breaking free or cutting back on alcohol propels your fitness journey, ensuring that every squat, sprint, or stretch delivers optimal results.
Steps To Energize Your Fitness Journey
Embracing fitness in the absence of alcohol gives your body better tools and materials to sculpt a masterpiece. Here are some tips to help you along the way:
It's a widely held belief that alcohol acts as a social lubricant, breaking the ice at gatherings. While it might momentarily ease social anxiety, chronic alcohol consumption can have a counterproductive effect on our interpersonal relationships. Scientifically speaking, alcohol can numb our emotional processing, creating barriers in understanding and empathizing with others. Over time, social interactions might become superficial or strained due to impaired judgment or actions under the influence.
However, being connected isn't just about being present at social events or being the life of the party. It's about the quality of interactions, the depth of conversations, and the warmth of emotions exchanged — all of which are much easier without booze.
Here are some ways to build connections that last and enrich your life:
Our brain, remarkable and ever-evolving, thrives on learning. Neuroplasticity — the brain's ability to reorganize itself — is at its peak when we engage in new learning experiences. On the contrary, chronic alcohol consumption has been linked to diminished cognitive functions and can impede our brain's capability to form new neural pathways.
When we step back from alcohol, our brain flourishes, grows, and grasps new knowledge efficiently. Every nugget of information, every new skill, every fresh perspective adds an enriching, enlightening, fun layer to our personality.
How To Empower Yourself Through Learning
Here are some ways to get started:
Motivation drives our actions. By understanding the science behind it and being mindful of what motivates us, we can harness its power to make meaningful, lasting changes in our lives.
Revamping your relationship with alcohol is a journey that takes effort, dedication, and a touch of creativity. But, with science as your guide and the right tools in hand, you can shape a healthier, brighter, and more fulfilling life for yourself. Here's to a vibrant new chapter!
Is your city one of the “drunkest” cities in America? Find out the top 10 and see if your city made the list.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Think about what defines your city. Is it the skyline? The sports team? The special way of making pizza, barbecue, or chili? America is often called a “melting pot,” a place where cultures from all over the world blend together to form a collective national identity. The amalgam of global culture in America is a point of pride for many residents, almost as much as the unique quirks of their local culture.
Each region, city, town, and neighborhood in the country has its own flavor, its own identity, whether that’s a regional cuisine, a particular sports team, rich traditions, or a vibrant nightlife. Today, let’s take a look at America’s cities through the lens of drinking culture and determine which cities have the highest rates of excessive drinking.
Before we look at which cities love their booze the most, it’s important to define “excessive drinking” and social drinking expectations. These concepts inform a city’s drinking culture and explain why certain areas tend to hit the bottle harder.
Excessive drinking describes a pattern of alcohol consumption that significantly increases the risk of alcohol-related illness. All alcohol carries some risk, but public health officials often refer to specific guidelines for balancing risk with enjoyment.
In general, experts recommend sticking to fewer than 2 drinks per day for men and 1 drink per day for women. But wait, how is it possible to drink fewer than a drink per day? The idea is that we should not be drinking every day. This may come as a surprise to those of us who like to wind down with a daily glass of wine, but it’s good advice for avoiding some of the most risky consequences of alcohol dependence.
Excessive drinking is primarily associated with two types of drinking behaviors: binge drinking and heavy drinking.
A regional pattern of excessive drinking is often a part of an area’s cultural identity. Many cities pride themselves on local specialties or boozy celebrations after local sports teams win a big game.
There are also influences from social pressure and groupthink, which create a feedback loop that perpetuates and expands local drinking culture — with serious consequences for public health.
Many cities and metro areas implement public safety programs with the aim of reducing the impact of high alcohol consumption. These programs include public awareness campaigns, policy interventions such as alcohol taxes and legal drinking age enforcement, and promotion of responsible drinking behaviors.
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) regularly collects data on drinking in the United States. In a 2022 survey by the NIAAA, excessive drinking among American adults is incredibly common:
These numbers have been on the rise, increasing by 12% from 2011 to 2017. According to the 2020 Census, 80% of the American population lives in urban areas. To understand America's drinking habits, let’s look at some of the cities that consume the most alcohol.
With all that out of the way, let’s get down to business.
Excessive drinking rate: 21.4%
Austin is known for being the “Live Music Capital of the World.” It’s home to several major festivals, including the South by Southwest arts festival, where movies, music, food, and drinking take center stage. Austinites are fiercely loyal to the Texas tradition of pairing barbeque with a cold brew, and the city is home to more than 20 craft breweries.
Excessive drinking rate: 21.4%
Portland is known for its slogan “Keep Portland Weird,” and residents certainly take pride in living up to it. Portlanders’ progressive social attitudes have destigmatized the use of drugs and alcohol, leading to wider social acceptance of personal choices to drink. Oregon is known as an ideal region for making wines like pinot grigio, pinot gris, and pinot noir, and many Oregon vineyards operate tasting rooms in Portland, the largest city in Oregon.
Excessive drinking rate: 21.6%
Home to dozens of craft breweries and close to one of the world’s top-producing wine-growing regions, Sacramento takes the prize for the drunkest city in California, beating out Los Angeles — a city 7 times its size. Californians consume more alcohol than any other state in America, with 85.7 million gallons consumed in 2020 (although this is probably because it is by far the most populous state in America). Excessive drinking during the COVID-19 pandemic increased deaths from alcoholic liver disease so dramatically that the condition killed more Californians than car accidents or breast cancer in 2020.
Excessive drinking rate: 21.9%
New Orleans is well-known as a party city, hosting several alcohol-oriented festivals every year. About 1.5 million people attend New Orleans’ world-famous Mardi Gras celebrations each year, and revelers drink an average of 4.5 beverages per person. New Orleans is also home to specialty cocktails synonymous with the city, such as the Sazerac, and unique drinking experiences like drive-through daiquiri shops.
Excessive drinking rate: 22.5%
Pittsburgh’s drinking culture stems from its working-class roots; Pittsburgh has a rich history tied to the steel and manufacturing industries, where drinking after long shifts was a common way for workers to unwind and socialize. Pittsburgh is also home to major sports teams with intensely devoted fans. Sports culture often goes hand-in-hand with alcohol consumption, especially during game days, both in stadiums and at local bars.
Excessive drinking rate: 22.7%
The notorious drinking habits of the Windy City date back to the Prohibition Era, when it was a hub for bootleggers trafficking illegal alcohol. With a heavy roster of professional sports teams, including two major-league baseball teams, sports fans make up the bulk of excessive drinkers. Chicago is also known for its regional specialty spirit, Malört, and a huge variety of craft beers.
Excessive drinking rate: 22.8%
Buffalo is located in Upstate New York on the Canadian border. The harsh northern winters drive people indoors to socialize, and alcohol is often the center of attention. In many areas of the U.S., bars are a so-called “third place,” a location where people can socialize outside of work and home. During the summer, there are more opportunities to hang out outdoors, but options are more limited in the winter. Public events often center around wine to celebrate Upstate New York’s many respected wineries.
Excessive drinking rate: 23.1%
Boston has deep roots in Irish heritage stemming from the many waves of Irish immigration in the late 1800s and early 1900s. Many Irish holidays and celebrations center around alcohol. For example, St. Patrick’s Day, a worldwide celebration of Irish culture, is huge in Beantown: city officials estimate that St. Patrick’s Day celebrations bring in around $6.85 billion to the city’s businesses each year. Boston is also home to avid sports fans and several Ivy League colleges with long-standing drinking traditions.
Excessive drinking rate: 23.5%
Drinking picks up during wintertime in Minneapolis for the same reason it does in Buffalo. Bars are a center of socialization when residents are seeking to escape the frigid temperatures. The Midwest is known for its drinking culture, owing in part to the cultural influences of German, Irish, and Scandinavian immigrants who settled there. In the Midwest’s many rural towns, bars are one of the few places to socialize outside of the home. Minneapolis is also home to a vibrant live music scene, and alcohol is often prominently featured at music venues.
Excessive drinking rate: 24.6%
Taking the top spot is Milwaukee, the largest city in the state that consumes the most alcohol. Drinking culture runs deep in Milwaukee, which is home to two of the biggest breweries in the country. Wisconsin also has one of the lowest alcohol tax rates in the nation, resulting in lower retail and wholesale prices of alcoholic beverages. Many of the “drunkest” counties and towns in America are in Wisconsin, and the state has 7 of the 10 U.S. cities with the highest alcohol consumption per capita. Milwaukee, with its sprawling beer gardens, is usually the city that drinks the most year after year.
If you live in one of these cities, you may be well aware of its active drinking culture. Luckily, there are ways to overcome peer pressure and develop healthier drinking habits.
Whether we’re looking to be a good influence or simply improve our personal health, cutting back on drinking is a great way to avoid negative effects on our finances, health, and emotional well-being. Let’s take a look at a few ways to manage our alcohol intake.
By following these tips, we can overcome drinking culture and make the best decisions for our health goals!
When we are surrounded by alcohol or our cultural identity is tied up with alcohol consumption, it takes strength and fortitude to make changes to our drinking habits. Wherever we live, we can rest assured that there is a thriving sober community united in solidarity against the local drinking culture. Whatever our relationship with alcohol, know that we have the biggest say in how much we drink. Now let’s go out there and make good decisions!
Think about what defines your city. Is it the skyline? The sports team? The special way of making pizza, barbecue, or chili? America is often called a “melting pot,” a place where cultures from all over the world blend together to form a collective national identity. The amalgam of global culture in America is a point of pride for many residents, almost as much as the unique quirks of their local culture.
Each region, city, town, and neighborhood in the country has its own flavor, its own identity, whether that’s a regional cuisine, a particular sports team, rich traditions, or a vibrant nightlife. Today, let’s take a look at America’s cities through the lens of drinking culture and determine which cities have the highest rates of excessive drinking.
Before we look at which cities love their booze the most, it’s important to define “excessive drinking” and social drinking expectations. These concepts inform a city’s drinking culture and explain why certain areas tend to hit the bottle harder.
Excessive drinking describes a pattern of alcohol consumption that significantly increases the risk of alcohol-related illness. All alcohol carries some risk, but public health officials often refer to specific guidelines for balancing risk with enjoyment.
In general, experts recommend sticking to fewer than 2 drinks per day for men and 1 drink per day for women. But wait, how is it possible to drink fewer than a drink per day? The idea is that we should not be drinking every day. This may come as a surprise to those of us who like to wind down with a daily glass of wine, but it’s good advice for avoiding some of the most risky consequences of alcohol dependence.
Excessive drinking is primarily associated with two types of drinking behaviors: binge drinking and heavy drinking.
A regional pattern of excessive drinking is often a part of an area’s cultural identity. Many cities pride themselves on local specialties or boozy celebrations after local sports teams win a big game.
There are also influences from social pressure and groupthink, which create a feedback loop that perpetuates and expands local drinking culture — with serious consequences for public health.
Many cities and metro areas implement public safety programs with the aim of reducing the impact of high alcohol consumption. These programs include public awareness campaigns, policy interventions such as alcohol taxes and legal drinking age enforcement, and promotion of responsible drinking behaviors.
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) regularly collects data on drinking in the United States. In a 2022 survey by the NIAAA, excessive drinking among American adults is incredibly common:
These numbers have been on the rise, increasing by 12% from 2011 to 2017. According to the 2020 Census, 80% of the American population lives in urban areas. To understand America's drinking habits, let’s look at some of the cities that consume the most alcohol.
With all that out of the way, let’s get down to business.
Excessive drinking rate: 21.4%
Austin is known for being the “Live Music Capital of the World.” It’s home to several major festivals, including the South by Southwest arts festival, where movies, music, food, and drinking take center stage. Austinites are fiercely loyal to the Texas tradition of pairing barbeque with a cold brew, and the city is home to more than 20 craft breweries.
Excessive drinking rate: 21.4%
Portland is known for its slogan “Keep Portland Weird,” and residents certainly take pride in living up to it. Portlanders’ progressive social attitudes have destigmatized the use of drugs and alcohol, leading to wider social acceptance of personal choices to drink. Oregon is known as an ideal region for making wines like pinot grigio, pinot gris, and pinot noir, and many Oregon vineyards operate tasting rooms in Portland, the largest city in Oregon.
Excessive drinking rate: 21.6%
Home to dozens of craft breweries and close to one of the world’s top-producing wine-growing regions, Sacramento takes the prize for the drunkest city in California, beating out Los Angeles — a city 7 times its size. Californians consume more alcohol than any other state in America, with 85.7 million gallons consumed in 2020 (although this is probably because it is by far the most populous state in America). Excessive drinking during the COVID-19 pandemic increased deaths from alcoholic liver disease so dramatically that the condition killed more Californians than car accidents or breast cancer in 2020.
Excessive drinking rate: 21.9%
New Orleans is well-known as a party city, hosting several alcohol-oriented festivals every year. About 1.5 million people attend New Orleans’ world-famous Mardi Gras celebrations each year, and revelers drink an average of 4.5 beverages per person. New Orleans is also home to specialty cocktails synonymous with the city, such as the Sazerac, and unique drinking experiences like drive-through daiquiri shops.
Excessive drinking rate: 22.5%
Pittsburgh’s drinking culture stems from its working-class roots; Pittsburgh has a rich history tied to the steel and manufacturing industries, where drinking after long shifts was a common way for workers to unwind and socialize. Pittsburgh is also home to major sports teams with intensely devoted fans. Sports culture often goes hand-in-hand with alcohol consumption, especially during game days, both in stadiums and at local bars.
Excessive drinking rate: 22.7%
The notorious drinking habits of the Windy City date back to the Prohibition Era, when it was a hub for bootleggers trafficking illegal alcohol. With a heavy roster of professional sports teams, including two major-league baseball teams, sports fans make up the bulk of excessive drinkers. Chicago is also known for its regional specialty spirit, Malört, and a huge variety of craft beers.
Excessive drinking rate: 22.8%
Buffalo is located in Upstate New York on the Canadian border. The harsh northern winters drive people indoors to socialize, and alcohol is often the center of attention. In many areas of the U.S., bars are a so-called “third place,” a location where people can socialize outside of work and home. During the summer, there are more opportunities to hang out outdoors, but options are more limited in the winter. Public events often center around wine to celebrate Upstate New York’s many respected wineries.
Excessive drinking rate: 23.1%
Boston has deep roots in Irish heritage stemming from the many waves of Irish immigration in the late 1800s and early 1900s. Many Irish holidays and celebrations center around alcohol. For example, St. Patrick’s Day, a worldwide celebration of Irish culture, is huge in Beantown: city officials estimate that St. Patrick’s Day celebrations bring in around $6.85 billion to the city’s businesses each year. Boston is also home to avid sports fans and several Ivy League colleges with long-standing drinking traditions.
Excessive drinking rate: 23.5%
Drinking picks up during wintertime in Minneapolis for the same reason it does in Buffalo. Bars are a center of socialization when residents are seeking to escape the frigid temperatures. The Midwest is known for its drinking culture, owing in part to the cultural influences of German, Irish, and Scandinavian immigrants who settled there. In the Midwest’s many rural towns, bars are one of the few places to socialize outside of the home. Minneapolis is also home to a vibrant live music scene, and alcohol is often prominently featured at music venues.
Excessive drinking rate: 24.6%
Taking the top spot is Milwaukee, the largest city in the state that consumes the most alcohol. Drinking culture runs deep in Milwaukee, which is home to two of the biggest breweries in the country. Wisconsin also has one of the lowest alcohol tax rates in the nation, resulting in lower retail and wholesale prices of alcoholic beverages. Many of the “drunkest” counties and towns in America are in Wisconsin, and the state has 7 of the 10 U.S. cities with the highest alcohol consumption per capita. Milwaukee, with its sprawling beer gardens, is usually the city that drinks the most year after year.
If you live in one of these cities, you may be well aware of its active drinking culture. Luckily, there are ways to overcome peer pressure and develop healthier drinking habits.
Whether we’re looking to be a good influence or simply improve our personal health, cutting back on drinking is a great way to avoid negative effects on our finances, health, and emotional well-being. Let’s take a look at a few ways to manage our alcohol intake.
By following these tips, we can overcome drinking culture and make the best decisions for our health goals!
When we are surrounded by alcohol or our cultural identity is tied up with alcohol consumption, it takes strength and fortitude to make changes to our drinking habits. Wherever we live, we can rest assured that there is a thriving sober community united in solidarity against the local drinking culture. Whatever our relationship with alcohol, know that we have the biggest say in how much we drink. Now let’s go out there and make good decisions!
Say goodbye to New Year's Day hangovers with our latest blog! Discover practical tips for quick recovery and learn how to party smartly to welcome the new year with a smile.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
We’ve all been there. Party hats with glitter fringe are scattered around the living room, the empty champagne bottles are littering the floor, the New Year is finally here and — you greet it with the worst hangover of your life. As you pick bits of confetti out of your hair, you might find yourself asking, what’s the best thing for hangover-related headaches, fatigue, and overall discomfort?
When it comes to curing a hangover, sometimes it’s simply a matter of giving it time and riding it out. However, there’s no need to suffer longer than you have to! There are many hangover fixes that have proven to be effective. Let’s explore them in more detail!
Scientifically, a hangover is the unpleasant result of the multipronged attack that alcohol perpetrates on our body. Our body perceives it as a poison and works hard to usher it out as quickly as possible. It’s a combination of dehydration, hormonal alterations, immune system responses, and metabolic changes caused by ingesting alcohol.
One of the main reasons why hangovers are as nasty as they are has to do with acetaldehyde — a toxic byproduct produced in the liver as it breaks down alcohol into acetic acid.
The other culprit is dehydration. As a diuretic, alcohol causes our body to shed water — quickly. It sends us on all those bathroom trips throughout the evening, leading to headaches, dizziness, and dry mouth. Studies have shown that along with depleting hydration, hangovers cause people to lose glucose and electrolytes, both of which are crucial for overall well-being.
The typical symptoms? Headache, nausea, fatigue, and, sometimes, a side of regret. Here’s a breakdown:
Most hangovers last up to 24 hours, but the timeline can vary based on factors such as the amount and rate of alcohol consumption, as well as individual genetics, age, weight, and overall health. Some folks may experience very mild symptoms, while others might find hangovers completely debilitating.
While sometimes it might seem like a hangover is going to last forever, rest assured — it won’t! In the meantime, here are some hangover fixes that can make the first day of the New Year just a little more pleasant. We’ll also sprinkle in some bits of advice for what to do on New Year’s Eve to keep things going as smoothly as possible (with additional tips on hangover prevention at the end).
First and foremost — chug some good ol' H2O. Alcohol is dehydrating, and your cells need it — pronto.
Alcohol's diuretic effect means that for every drink we take, we’re not just losing fluid but also essential minerals and salts. This loss of electrolytes — sodium, potassium, magnesium, and calcium — tends to make our hangover symptoms more pronounced. Consider sipping on coconut water or sports drinks, or grab some Liquid IV at the pharmacy or grocery store.
Chug a large glass of water before the clock strikes 12 (and 11, and 10 for an extra hydration boost). If possible, alternate between alcoholic beverages and water throughout the night to keep dehydration from setting in.
Alcohol can do a number on our metabolism and nutrient absorption, leading to fatigue and weakness. And while eating might be the last thing on your mind, your body needs energy to recover. That said, we’re not talking pizza and leftover cheesecake (though a bit won’t hurt, as long as it’s not the only thing on the menu). It’s all about choosing the right foods to use the power of nutrition to your advantage.
If you know a night of drinking is coming, plan a hangover-friendly meal for January 1st. Most restaurants are closed and — unless you can rely on leftovers — you could be left stranded and end up with whatever is in your pantry or local fast food joint, possibly making your hangover worse. Plan ahead for a solid recovery meal and set yourself up for success!
One of the great things about New Year’s Day is that many of us can take it easy and sleep in — and if we’re trying to cure a hangover, we need as much rest as we can get. It’s like a reset button — we might not wake up as superheroes, but we’ll certainly feel more human.
That said, alcohol tends to disrupt our sleep patterns and interferes with the most restorative rapid eye movement (REM) sleep phase. Knowing this can help explain why sometimes “sleeping it off” is easier said than done. Still, there are some things we can do to make whatever sleep we do get on January 1st the best it can be.
Some over-the-counter meds can potentially save the day on January 1st, but tread carefully — many can be hard on the stomach, adding to the irritation caused by alcohol.
If the weather permits, going outside can be one of the best hangover cures yet. Fresh air and gentle movement can do wonders when it comes to curing a hangover — even if it feels like a drag at first. Fresh air increases oxygen flow to the brain, helping to clear away the blues, lift fatigue, and restore mental clarity.
This is a common myth, but science — and experience — show that it’s bound to make things worse. It only delays the inevitable and can only do more harm than good, setting off a cycle of drinking more to relieve the aftereffects of the previous night.
So, instead of reaching for a mimosa, grab a smoothie. Your future self will thank you for not prolonging the hangover chapter of your life past New Year’s Day.
Finally, hangovers are not just about the body — they tend to make us uneasy, anxious, and sometimes a bit sad. Here are some ways to lift your spirits and calm your nerves if you find yourself feeling a bit blue as you wake up on New Year’s Day.
As we all know, when it comes to anything going haywire in our bodies, prevention is the best cure. And hangovers are no exception!
Throughout this article, we’ve given you some tips on what to do on December 31st if you think a hangover is likely to be heading your way. While the best prevention is swapping the Champagne for a glass of sparkling cider or festive mocktail, there are some additional steps you can take to make the first day of the year as painless as possible if you know you’ll end up drinking this New Year’s Eve.
Whether or not you plan on drinking this New Year’s Eve, having a plan will help you get the new year off to a great start. While hangovers feel like the body's way of saying, "I told you so," they're also an opportunity to practice self-care and recovery. We've all been there, and with a little mindful planning, we'll all get through it.
New Year’s Eve is also a great opportunity for making larger-scale plans for the upcoming year — or even for the month to come. As Melodie Beattie writes, “The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.”
If one of your goals is to cut back or stop drinking this year, check out the Dry January challenge at Reframe! Here's to a brighter, headache-free morning and a year of making healthy choices!
We’ve all been there. Party hats with glitter fringe are scattered around the living room, the empty champagne bottles are littering the floor, the New Year is finally here and — you greet it with the worst hangover of your life. As you pick bits of confetti out of your hair, you might find yourself asking, what’s the best thing for hangover-related headaches, fatigue, and overall discomfort?
When it comes to curing a hangover, sometimes it’s simply a matter of giving it time and riding it out. However, there’s no need to suffer longer than you have to! There are many hangover fixes that have proven to be effective. Let’s explore them in more detail!
Scientifically, a hangover is the unpleasant result of the multipronged attack that alcohol perpetrates on our body. Our body perceives it as a poison and works hard to usher it out as quickly as possible. It’s a combination of dehydration, hormonal alterations, immune system responses, and metabolic changes caused by ingesting alcohol.
One of the main reasons why hangovers are as nasty as they are has to do with acetaldehyde — a toxic byproduct produced in the liver as it breaks down alcohol into acetic acid.
The other culprit is dehydration. As a diuretic, alcohol causes our body to shed water — quickly. It sends us on all those bathroom trips throughout the evening, leading to headaches, dizziness, and dry mouth. Studies have shown that along with depleting hydration, hangovers cause people to lose glucose and electrolytes, both of which are crucial for overall well-being.
The typical symptoms? Headache, nausea, fatigue, and, sometimes, a side of regret. Here’s a breakdown:
Most hangovers last up to 24 hours, but the timeline can vary based on factors such as the amount and rate of alcohol consumption, as well as individual genetics, age, weight, and overall health. Some folks may experience very mild symptoms, while others might find hangovers completely debilitating.
While sometimes it might seem like a hangover is going to last forever, rest assured — it won’t! In the meantime, here are some hangover fixes that can make the first day of the New Year just a little more pleasant. We’ll also sprinkle in some bits of advice for what to do on New Year’s Eve to keep things going as smoothly as possible (with additional tips on hangover prevention at the end).
First and foremost — chug some good ol' H2O. Alcohol is dehydrating, and your cells need it — pronto.
Alcohol's diuretic effect means that for every drink we take, we’re not just losing fluid but also essential minerals and salts. This loss of electrolytes — sodium, potassium, magnesium, and calcium — tends to make our hangover symptoms more pronounced. Consider sipping on coconut water or sports drinks, or grab some Liquid IV at the pharmacy or grocery store.
Chug a large glass of water before the clock strikes 12 (and 11, and 10 for an extra hydration boost). If possible, alternate between alcoholic beverages and water throughout the night to keep dehydration from setting in.
Alcohol can do a number on our metabolism and nutrient absorption, leading to fatigue and weakness. And while eating might be the last thing on your mind, your body needs energy to recover. That said, we’re not talking pizza and leftover cheesecake (though a bit won’t hurt, as long as it’s not the only thing on the menu). It’s all about choosing the right foods to use the power of nutrition to your advantage.
If you know a night of drinking is coming, plan a hangover-friendly meal for January 1st. Most restaurants are closed and — unless you can rely on leftovers — you could be left stranded and end up with whatever is in your pantry or local fast food joint, possibly making your hangover worse. Plan ahead for a solid recovery meal and set yourself up for success!
One of the great things about New Year’s Day is that many of us can take it easy and sleep in — and if we’re trying to cure a hangover, we need as much rest as we can get. It’s like a reset button — we might not wake up as superheroes, but we’ll certainly feel more human.
That said, alcohol tends to disrupt our sleep patterns and interferes with the most restorative rapid eye movement (REM) sleep phase. Knowing this can help explain why sometimes “sleeping it off” is easier said than done. Still, there are some things we can do to make whatever sleep we do get on January 1st the best it can be.
Some over-the-counter meds can potentially save the day on January 1st, but tread carefully — many can be hard on the stomach, adding to the irritation caused by alcohol.
If the weather permits, going outside can be one of the best hangover cures yet. Fresh air and gentle movement can do wonders when it comes to curing a hangover — even if it feels like a drag at first. Fresh air increases oxygen flow to the brain, helping to clear away the blues, lift fatigue, and restore mental clarity.
This is a common myth, but science — and experience — show that it’s bound to make things worse. It only delays the inevitable and can only do more harm than good, setting off a cycle of drinking more to relieve the aftereffects of the previous night.
So, instead of reaching for a mimosa, grab a smoothie. Your future self will thank you for not prolonging the hangover chapter of your life past New Year’s Day.
Finally, hangovers are not just about the body — they tend to make us uneasy, anxious, and sometimes a bit sad. Here are some ways to lift your spirits and calm your nerves if you find yourself feeling a bit blue as you wake up on New Year’s Day.
As we all know, when it comes to anything going haywire in our bodies, prevention is the best cure. And hangovers are no exception!
Throughout this article, we’ve given you some tips on what to do on December 31st if you think a hangover is likely to be heading your way. While the best prevention is swapping the Champagne for a glass of sparkling cider or festive mocktail, there are some additional steps you can take to make the first day of the year as painless as possible if you know you’ll end up drinking this New Year’s Eve.
Whether or not you plan on drinking this New Year’s Eve, having a plan will help you get the new year off to a great start. While hangovers feel like the body's way of saying, "I told you so," they're also an opportunity to practice self-care and recovery. We've all been there, and with a little mindful planning, we'll all get through it.
New Year’s Eve is also a great opportunity for making larger-scale plans for the upcoming year — or even for the month to come. As Melodie Beattie writes, “The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.”
If one of your goals is to cut back or stop drinking this year, check out the Dry January challenge at Reframe! Here's to a brighter, headache-free morning and a year of making healthy choices!
What does being tipsy feel like? How does it compare to feeling drunk? Find out why the legal definition of "drunk" is a misconception, and learn tips for staying safe.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You're at a friend's dinner party enjoying a light cocktail when you start to feel a pleasant buzz. Conversations seem more engaging, and you feel happier and more relaxed. You’re starting to feel tipsy. But as the evening rolls on and the drinks keep coming, you start to feel heavy. It’s harder to stand and walk, and you find yourself acting in some uncharacteristic ways. This shift from a tipsy buzz to the more intense sensation of being drunk is subtle yet significant with major implications.
In this article, we'll dissect the differences between being tipsy and drunk, focusing on how alcohol affects us at each stage. Understanding these distinctions will help us maintain control over our mental state. Let’s get to it!
Before we can look at different levels of drunkenness — buzzed vs. tipsy vs. drunk — it’s important to understand how alcohol makes us intoxicated in the first place. Let’s take a look at just what happens when we introduce alcohol into the small universe inside our body.
When we take a sip of alcohol, we immediately start feeling the effects it has on our central nervous system (CNS). Unlike food, alcohol doesn’t require digestion, so it affects the body as soon as it touches our tongue, mildly numbing our mouth’s nerves.
Soon, the alcohol lands in our stomach and intestines where most of the alcohol is absorbed into our bloodstream — our body’s central highway system. Once in the bloodstream, alcohol (ethanol) is distributed to various organ systems, including the brain.
Alcohol is a CNS depressant: it slows down how fast our nerves can send signals throughout our body. This is the reason behind many of alcohol’s intoxicating effects. It does this by affecting the normal functioning of our neurotransmitters, the brain’s chemical messengers.
Alcohol inhibits the effectiveness of a neurotransmitter called glutamate, a stimulating chemical. It also increases the effectiveness of gamma-aminobutyric acid (GABA), a calming neurotransmitter, and stimulates the release of dopamine, the “feel-good” chemical responsible for activating our brain’s reward system. The effect? The world slows down, we feel calm, and everything starts to feel kinda warm and fuzzy.
As our blood alcohol concentration (BAC) increases with more drinking, the depressant effects become more pronounced. This leads to more noticeable cognitive and physical impairment — the transition from being tipsy to drunk.
BAC is a measure of the amount of alcohol in your bloodstream. This metric is used to legally define different levels of intoxication. Factors like age, weight, sex, metabolism, tolerance, metabolism, medications, and rate of consumption influence how a single drink affects our BAC. For instance, smaller people or those with a faster drinking pace may reach higher BAC levels more quickly.
The rate at which the liver metabolizes alcohol also plays a crucial role. The liver can only process one unit of alcohol per hour. When we drink faster than the liver can metabolize, we grow increasingly intoxicated.
Alcohol intoxication doesn't happen all at once; it's a gradual process that happens as we continue to drink. Each stage of intoxication has distinct characteristics (influenced by personal factors). Let’s look at a brief breakdown:
Being tipsy is the middle ground between having a light buzz and being drunk. It's an early stage of intoxication that many people find enjoyable, but it can be the tipping point towards heavier drinking.
While “tipsy” has no standard definition, it generally refers to the period after one or two drinks but before we reach the legal definition of intoxication (more on that in the next section). Many factors can contribute to how many drinks will make us tipsy and even what tipsy symptoms we will experience. In fact, by the time we are tipsy, our judgment and self-awareness are becoming impaired, and we may not even realize where we are on the intoxication spectrum.
Nevertheless, tipsiness has some common signs.
As we keep drinking, we progress from tipsiness to full drunkenness. This is where alcohol's effects become more pronounced and potentially more dangerous. The transition involves a noticeable decline in both physical and mental capacities. Coordination worsens, speech becomes more slurred, and reaction times become delayed.
Once we reach a BAC of 0.08%, we meet the legal definition of intoxicated. In most states, 0.08% is the limit that defines “drunk driving,” although this varies. Some states have lower limits or zero-tolerance laws, especially for people who are underage.
Once we get beyond 0.08% BAC, we enter potentially dangerous territory. We put ourselves at risk of injuring ourselves by lack of coordination, and possibly giving ourselves alcohol poisoning. A BAC above 0.30% is a serious emergency.
Maintaining control while drinking can be challenging, but it's essential for our safety and well-being. Here are some tips to help you manage your alcohol intake — you have the power to choose your own destiny!
By now we’ve learned some of the key differences between being drunk vs. tipsy and even developed some skills for recognizing our level of intoxication. Many people underestimate their level of impairment while tipsy, which can lead to risky decisions. Recognizing the differences in terms of BAC and behavior can help us make safer choices.
It’s important to remember these key differences and keep them in context of our drinking goals. Whether you’re tipsy, drunk, or somewhere in between, you are in control of your own life. With support, encouragement, and a focus on mindfulness, we can take control of our drinking habits and be the person we want to be.
You're at a friend's dinner party enjoying a light cocktail when you start to feel a pleasant buzz. Conversations seem more engaging, and you feel happier and more relaxed. You’re starting to feel tipsy. But as the evening rolls on and the drinks keep coming, you start to feel heavy. It’s harder to stand and walk, and you find yourself acting in some uncharacteristic ways. This shift from a tipsy buzz to the more intense sensation of being drunk is subtle yet significant with major implications.
In this article, we'll dissect the differences between being tipsy and drunk, focusing on how alcohol affects us at each stage. Understanding these distinctions will help us maintain control over our mental state. Let’s get to it!
Before we can look at different levels of drunkenness — buzzed vs. tipsy vs. drunk — it’s important to understand how alcohol makes us intoxicated in the first place. Let’s take a look at just what happens when we introduce alcohol into the small universe inside our body.
When we take a sip of alcohol, we immediately start feeling the effects it has on our central nervous system (CNS). Unlike food, alcohol doesn’t require digestion, so it affects the body as soon as it touches our tongue, mildly numbing our mouth’s nerves.
Soon, the alcohol lands in our stomach and intestines where most of the alcohol is absorbed into our bloodstream — our body’s central highway system. Once in the bloodstream, alcohol (ethanol) is distributed to various organ systems, including the brain.
Alcohol is a CNS depressant: it slows down how fast our nerves can send signals throughout our body. This is the reason behind many of alcohol’s intoxicating effects. It does this by affecting the normal functioning of our neurotransmitters, the brain’s chemical messengers.
Alcohol inhibits the effectiveness of a neurotransmitter called glutamate, a stimulating chemical. It also increases the effectiveness of gamma-aminobutyric acid (GABA), a calming neurotransmitter, and stimulates the release of dopamine, the “feel-good” chemical responsible for activating our brain’s reward system. The effect? The world slows down, we feel calm, and everything starts to feel kinda warm and fuzzy.
As our blood alcohol concentration (BAC) increases with more drinking, the depressant effects become more pronounced. This leads to more noticeable cognitive and physical impairment — the transition from being tipsy to drunk.
BAC is a measure of the amount of alcohol in your bloodstream. This metric is used to legally define different levels of intoxication. Factors like age, weight, sex, metabolism, tolerance, metabolism, medications, and rate of consumption influence how a single drink affects our BAC. For instance, smaller people or those with a faster drinking pace may reach higher BAC levels more quickly.
The rate at which the liver metabolizes alcohol also plays a crucial role. The liver can only process one unit of alcohol per hour. When we drink faster than the liver can metabolize, we grow increasingly intoxicated.
Alcohol intoxication doesn't happen all at once; it's a gradual process that happens as we continue to drink. Each stage of intoxication has distinct characteristics (influenced by personal factors). Let’s look at a brief breakdown:
Being tipsy is the middle ground between having a light buzz and being drunk. It's an early stage of intoxication that many people find enjoyable, but it can be the tipping point towards heavier drinking.
While “tipsy” has no standard definition, it generally refers to the period after one or two drinks but before we reach the legal definition of intoxication (more on that in the next section). Many factors can contribute to how many drinks will make us tipsy and even what tipsy symptoms we will experience. In fact, by the time we are tipsy, our judgment and self-awareness are becoming impaired, and we may not even realize where we are on the intoxication spectrum.
Nevertheless, tipsiness has some common signs.
As we keep drinking, we progress from tipsiness to full drunkenness. This is where alcohol's effects become more pronounced and potentially more dangerous. The transition involves a noticeable decline in both physical and mental capacities. Coordination worsens, speech becomes more slurred, and reaction times become delayed.
Once we reach a BAC of 0.08%, we meet the legal definition of intoxicated. In most states, 0.08% is the limit that defines “drunk driving,” although this varies. Some states have lower limits or zero-tolerance laws, especially for people who are underage.
Once we get beyond 0.08% BAC, we enter potentially dangerous territory. We put ourselves at risk of injuring ourselves by lack of coordination, and possibly giving ourselves alcohol poisoning. A BAC above 0.30% is a serious emergency.
Maintaining control while drinking can be challenging, but it's essential for our safety and well-being. Here are some tips to help you manage your alcohol intake — you have the power to choose your own destiny!
By now we’ve learned some of the key differences between being drunk vs. tipsy and even developed some skills for recognizing our level of intoxication. Many people underestimate their level of impairment while tipsy, which can lead to risky decisions. Recognizing the differences in terms of BAC and behavior can help us make safer choices.
It’s important to remember these key differences and keep them in context of our drinking goals. Whether you’re tipsy, drunk, or somewhere in between, you are in control of your own life. With support, encouragement, and a focus on mindfulness, we can take control of our drinking habits and be the person we want to be.
What are congeners, and can they really make hangovers worse? Science says yes, they can — but it’s ultimately the total amount of alcohol we drink that matters more.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s a morning-after mystery: you go out and have a few drinks, nothing too crazy or out of the ordinary, but then, out of nowhere, you wake up the next day with a killer hangover. If you’re wondering what’s up (and how to avoid this unpleasant surprise in the future), there are several suspects you need to know about — congeners.
You may have heard of them, but what are congeners exactly? Well, for one thing, these sneaky compounds might be the secret culprits behind our hangover woes. Which types of alcoholic drinks have them, and how did they get there in the first place? And if we’re sensitive to congeners, what’s the best alcohol for no hangover effects? Or, if “no hangover” isn’t an option, what’s the alcohol with the least hangover-inducing properties? Let’s find out!
Congeners, meaning “same kind,” are compounds in alcoholic beverages that add to the flavor and aroma of alcohol (and, yes, hangovers). They result from fermentation — the process by which yeast converts sugars into alcohol. Congeners are another byproduct of this reaction.
The amount of congeners depends on a few different factors:
Each type of congener is built a little differently, and there are actually lots of different types with different molecular structures:
The amount and types of congeners in alcohol types tends to be unique. In a way, congeners act as a particular drink’s molecular “fingerprint!”
In fact, analysis of the congeners present in a particular drink has been used as part of the so-called “hip flask defense.” Originating in Germany, this defense is an assertion that the alcohol a defendant was intoxicated with at the time of arrest was consumed after an accident rather than before it (i.e., “When the accident happened, the booze was still in my hip flask — I didn’t drink it until later, I promise!”).
Backing this claim up hinges on calculating blood alcohol levels and comparing the exact congener profile in the defendant’s system with that of the alleged drink in order to prove the timing and the type of alcohol consumed. Of course, there are several obvious holes in this type of defense. For one thing, just because our suspect had a gin and tonic 10 minutes after a crash didn’t mean they didn’t also throw one back half an hour before. Plus, if they consumed a mixture of different drinks — and let’s be honest, this isn’t such a stretch — there would be too many compounds in the “congener cocktail” to make sense of which ones corresponded to a particular drink.
Still, the fact that the “hip flask defense” exists at all is testament to the unique nature of a particular drink’s congener profile. But what does any of this have to do with hangovers?
Hangovers — those unfortunate reminders of the night before — come with a characteristic set of symptoms, including headaches, nausea, shakiness, fatigue, and overall malaise (Ugh!). To find out more about the timeline of hangovers and what causes them, check out our blog The Science Behind Hangovers: Why They Last as Long as They Do.
So where do congeners come in? In general, the reason congeners make hangovers worse has to do with the fact that the body has to break down the congeners in addition to the alcohol. Both processes release toxic byproducts. However, since the liver can only do so much at a time, the result is a buildup of toxins that are partially responsible for those oh-so-familiar hangover symptoms.
According to a Current Drug Abuse Reviews article, methanol in particular is a congener that can wreak the most havoc on the body. Methanol metabolism releases formic acid and formaldehyde — two highly toxic byproducts that will continue to cause damage in our system even hours later.
Here’s the breakdown of methanol in various alcohol types, according to “Alcohol Congener Analysis and the Source of Alcohol: A Review”:
However, the authors also point out a crucial fact to keep in mind: while it may be true that brandy or rum has more congeners than vodka, the latter is still very high in alcohol content. And when it comes to the intensity of a hangover, the amount of alcohol we consume — no matter what the levels of congeners it may have — is what ultimately makes the biggest difference.
Likewise, while congeners may play a role in hangovers, they don't seem to affect the level of impairment we experience as a result of drinking. The authors mention that “safety-sensitive performance that was affected by alcohol intoxication the previous night (vigilance with reaction time; ataxia) was not differentially affected by bourbon versus vodka.”
That said, if we’re sensitive to congeners, we might want to know exactly which types of alcohol have the most.
The following have the highest levels of congeners:
The following alcohol types rank somewhere in the middle:
These are the “winners,” as far as “least hangover-inducing” alcohol types are concerned:
So what can you do to stay smart about congeners and lower your chances of ending up with a nasty hangover? Here are some ideas:
In the end, it can be helpful to see a frustrating experience like a hangover (whether or not congeners are to blame) as an opportunity. It’s easy to go about our routine on autopilot and forget to listen to our own intuition — specifically, what our body is trying to tell us. Try to see the unpleasant effects as a sign that maybe it’s time to shift gears a bit and change up your weekend routine. Do this in the spirit of curiosity, not judgment — it’s an opportunity to discover what works best for you!
It’s a morning-after mystery: you go out and have a few drinks, nothing too crazy or out of the ordinary, but then, out of nowhere, you wake up the next day with a killer hangover. If you’re wondering what’s up (and how to avoid this unpleasant surprise in the future), there are several suspects you need to know about — congeners.
You may have heard of them, but what are congeners exactly? Well, for one thing, these sneaky compounds might be the secret culprits behind our hangover woes. Which types of alcoholic drinks have them, and how did they get there in the first place? And if we’re sensitive to congeners, what’s the best alcohol for no hangover effects? Or, if “no hangover” isn’t an option, what’s the alcohol with the least hangover-inducing properties? Let’s find out!
Congeners, meaning “same kind,” are compounds in alcoholic beverages that add to the flavor and aroma of alcohol (and, yes, hangovers). They result from fermentation — the process by which yeast converts sugars into alcohol. Congeners are another byproduct of this reaction.
The amount of congeners depends on a few different factors:
Each type of congener is built a little differently, and there are actually lots of different types with different molecular structures:
The amount and types of congeners in alcohol types tends to be unique. In a way, congeners act as a particular drink’s molecular “fingerprint!”
In fact, analysis of the congeners present in a particular drink has been used as part of the so-called “hip flask defense.” Originating in Germany, this defense is an assertion that the alcohol a defendant was intoxicated with at the time of arrest was consumed after an accident rather than before it (i.e., “When the accident happened, the booze was still in my hip flask — I didn’t drink it until later, I promise!”).
Backing this claim up hinges on calculating blood alcohol levels and comparing the exact congener profile in the defendant’s system with that of the alleged drink in order to prove the timing and the type of alcohol consumed. Of course, there are several obvious holes in this type of defense. For one thing, just because our suspect had a gin and tonic 10 minutes after a crash didn’t mean they didn’t also throw one back half an hour before. Plus, if they consumed a mixture of different drinks — and let’s be honest, this isn’t such a stretch — there would be too many compounds in the “congener cocktail” to make sense of which ones corresponded to a particular drink.
Still, the fact that the “hip flask defense” exists at all is testament to the unique nature of a particular drink’s congener profile. But what does any of this have to do with hangovers?
Hangovers — those unfortunate reminders of the night before — come with a characteristic set of symptoms, including headaches, nausea, shakiness, fatigue, and overall malaise (Ugh!). To find out more about the timeline of hangovers and what causes them, check out our blog The Science Behind Hangovers: Why They Last as Long as They Do.
So where do congeners come in? In general, the reason congeners make hangovers worse has to do with the fact that the body has to break down the congeners in addition to the alcohol. Both processes release toxic byproducts. However, since the liver can only do so much at a time, the result is a buildup of toxins that are partially responsible for those oh-so-familiar hangover symptoms.
According to a Current Drug Abuse Reviews article, methanol in particular is a congener that can wreak the most havoc on the body. Methanol metabolism releases formic acid and formaldehyde — two highly toxic byproducts that will continue to cause damage in our system even hours later.
Here’s the breakdown of methanol in various alcohol types, according to “Alcohol Congener Analysis and the Source of Alcohol: A Review”:
However, the authors also point out a crucial fact to keep in mind: while it may be true that brandy or rum has more congeners than vodka, the latter is still very high in alcohol content. And when it comes to the intensity of a hangover, the amount of alcohol we consume — no matter what the levels of congeners it may have — is what ultimately makes the biggest difference.
Likewise, while congeners may play a role in hangovers, they don't seem to affect the level of impairment we experience as a result of drinking. The authors mention that “safety-sensitive performance that was affected by alcohol intoxication the previous night (vigilance with reaction time; ataxia) was not differentially affected by bourbon versus vodka.”
That said, if we’re sensitive to congeners, we might want to know exactly which types of alcohol have the most.
The following have the highest levels of congeners:
The following alcohol types rank somewhere in the middle:
These are the “winners,” as far as “least hangover-inducing” alcohol types are concerned:
So what can you do to stay smart about congeners and lower your chances of ending up with a nasty hangover? Here are some ideas:
In the end, it can be helpful to see a frustrating experience like a hangover (whether or not congeners are to blame) as an opportunity. It’s easy to go about our routine on autopilot and forget to listen to our own intuition — specifically, what our body is trying to tell us. Try to see the unpleasant effects as a sign that maybe it’s time to shift gears a bit and change up your weekend routine. Do this in the spirit of curiosity, not judgment — it’s an opportunity to discover what works best for you!
