Alcohol cravings often occur as an automatic response to a trigger. Our brain remembers positive experiences associated with alcohol and sends signals, or cravings, to encourage the behavior.
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!
Cravings are slippery — and yet we know exactly what they are. Ever found yourself reaching for that wine bottle or considering another cold one more often than you’d like? Well, you’re not alone. Many people wonder, “Why the heck do I crave alcohol?”
In The Easy Way to Stop Smoking, British author and addiction specialist Allen Carr gives one of the most spot-on descriptions of cravings, calling them “an empty, insecure feeling” similar to hunger. Unlike hunger, however, there’s often an uneasy flavor to it: you want something, but you don’t want to want it. Worse yet, giving in to cravings tends to make them appear more and more frequently.
When it comes to alcohol cravings, it’s not just about wanting an “aah” moment after a long day, or trying to drown out a bad one. The truth is that alcohol cravings are a mix of biology, psychology, and social environments. So today we’re pulling the curtain back on those cravings and giving you some tools to handle them! Let’s uncover the four main mechanisms behind cravings and explore some ways to handle them.
Our brain likes to feel good. When we drink alcohol, it releases dopamine, a neurotransmitter that signals pleasure and reward. Over time, and with regular consumption, the brain starts to associate alcohol with that lovely dopamine surge. When we don’t drink, the brain goes, “Hey, where’s my feel-good chemical?” This can lead to cravings.
We often think of our brains as sophisticated command centers, always rational and analytical. And while that might be true about the prefrontal cortex, the more primitive “lizard brain” behind the reward circuit is a lot like an eager toddler in a candy store when it comes to seeking pleasure. How is this pleasure-seeking system linked to our alcohol cravings?
When we do something enjoyable — such as eating a delicious meal, laughing at a joke, or yes, drinking alcohol — our brain releases dopamine, the “feel-good” neurotransmitter. When we consume alcohol, dopamine floods our brain, and over time, our brain starts to think, “Hey, alcohol equals a good time!”
Research shows that with repeated alcohol consumption, the brain starts anticipating the dopamine surge. So even before we take that first sip, just the thought of drinking can get our dopamine factories revved up! It’s like when we think about a chocolate cake in the middle of the night — even without tasting it, we can already feel that sweet delight.
Our brains are also masters of adaptation. Drink regularly, and the brain thinks it's getting too much of a good thing. In response, it might produce less dopamine over time or reduce the sensitivity of dopamine receptors. The result? We need more alcohol to achieve the same “feel-good” effect. It's a bit like needing more and more coffee to wake up if we’re regular caffeine consumers.
When we try to cut back or quit, the brain objects, looking for its dopamine surge. With the absence of regular alcohol-induced dopamine releases, we might feel down or experience a mood dip. That's the brain urging you to get back to your old ways, otherwise known as the withdrawal effect.
As much as we’d like to deny it, our emotions play a huge role in many of our choices. From the clothes we wear based on our mood, to the comfort food we reach for after a tough day, our feelings often steer the ship. The relationship between emotions and alcohol is no different.
For some, alcohol becomes a trusted ally against stress, sadness, or anxiety. But here's the catch: while it seems to provide temporary relief, it doesn’t fix the root cause of these emotions. Over time, we might find ourselves craving a drink whenever these feelings emerge, because the brain has made a connection: “Feeling down? Alcohol will fix it!”
In this way, alcohol serves as an instant emotional band-aid. Had a rough day? A drink might make it feel better. Feeling anxious about an upcoming event? A little booze might take the edge off. Over time, this pattern can create a more ingrained reflex in the brain: a negative emotion surfaces, and we instinctively reach for a drink to “soothe” it without giving it a second thought.
Since alcohol is a depressant that slows the nervous system, the initial effects often do, in fact, feel calming. But here's the twist: while the immediate effects might seem relaxing, in the long run, science shows that alcohol can increase feelings of anxiety and depression. It’s like using a leaking bucket to carry water: it might seem helpful initially, but we’re losing more than we’re gaining as the brain’s natural neurotransmitter levels tip in the other direction.
In addition to depleting our dopamine levels over time, the brain overcompensates by releasing dynorphin to counteract the excessive release of dopamine. Instead of producing pleasure, dynorphin does the opposite: it decreases dopamine production, inducing feelings of dysphoria. This is the brain's way of keeping us chemically and emotionally balanced.
Over time, with repeated exposure to pleasurable stimuli, the brain releases more and more dynorphin to counteract the high dopamine levels. This reduces the overall sensitivity of the brain's reward system, making it harder to feel pleasure from everyday activities and potentially leading to a cycle of increased substance use to reach the original high.
Here’s the cycle many folks find themselves in: they drink to cope with an emotion, the effects of the drink wear off, and they’re left with the same (or heightened) emotional distress, leading them to drink again. It's a loop that can be hard to break, especially if the underlying emotional triggers aren’t addressed.
The good news? Just as our brain can create associations between emotions and drinking, it can also learn new associations. This means we can train the brain to link challenging emotions with healthier coping strategies — talking to a friend, indulging in a hobby, or simply taking a few deep breaths. We are ultimately in the driver’s seat as far as our response to emotions, and by understanding the reasons behind our cravings and building new, positive associations, we’re taking charge of our journey.
Let's be real: we live in a culture where alcohol is often the centerpiece of social activities. From dinners to celebrations, to watching a football game — it's there.
These scenarios can create associations between fun times and alcohol in our minds. When invited to such events, the brain jumps in with a nudge: “You’ll have more fun with a drink!” Over time, this cements the idea that to celebrate, commemorate, or even commiserate, a drink must be in hand, creating social cues around booze.
Ever been to a gathering where everyone is holding a drink and felt a bit out of place without one? That's social cue activation in play. Sometimes, it's not even a genuine craving, but the pressure to fit in that drives us to pick up a glass. It's a little like wearing a certain fashion because everyone else is doing it, even if it's not quite "you." (That said, it’s important to note that we should never feel obligated to drink, no matter what others around us are doing. Social pressures can make things tricky, but in most cases people will respect our decisions — and if they don’t, chances are the reason has to do with their own struggles or insecurities.)
One reason we are naturally driven to “fit in” has to do with mirror neurons — the neurological mechanism behind empathy that helps us pick up on the emotions and actions of those around us by triggering the corresponding pathways in the brain even though we’re not experiencing the same stimuli directly. When everyone is laughing, clinking glasses, and sipping away, our brains want in. So even if we weren't initially in the mood for a drink, our mirror neurons can change our mind.
This doesn’t mean you should start avoiding every social scenario with alcohol. Instead, recognize these influences and set boundaries. Your boundary can be choosing a non-alcoholic drink that you genuinely enjoy, or focusing on the conversations and connections instead of the drink in hand.
Navigating social waters where alcohol is omnipresent can be a tad challenging. But as with any challenge, it's also an opportunity — a chance to listen to your inner voice, set your course, and dance to your own tune, even if it's a bit different from the crowd's. After all, being authentically you is always in style!
Finally, one of the “stickiest” causes of cravings has to do with the habit loop. Have a routine of wine with dinner? Or a beer after mowing the lawn? These can become habitual. When a habit is formed, the brain switches to autopilot. The moment you sit for dinner or finish mowing, the brain signals it’s time for that drink.
While habits are related to the neurochemical reward circuit, emotional triggers, and social pressures we discussed earlier, they can be even trickier to address since they can extend beyond those factors. Even in the absence of a physical “need” for alcohol, an emotion that we want to escape, or a social situation driving us to conform, drinking can become ingrained in our lives as something that we “do” on a regular basis — with or without an identifiable “reason.”
The Three-Step Dance of Habits
Habits generally follow a three-step loop:
This loop, once established, can be hard to break because it's been reinforced over time. It becomes an automatic response.
Why? Our brains are efficiency experts. When a pattern is repeated often enough, the brain conserves energy by turning that sequence into a habit. That's why, after driving home countless times, you might pull into your driveway and wonder, "How did I get here so quickly?" It’s the same thing with alcohol. If we regularly have a drink at a particular time or situation, the brain goes into autopilot.
Hijacking the Habit Loop
The mere fact that a habit has formed doesn't mean that it’s set in stone. The trick is to recognize the cue and replace the routine while still achieving a similar reward. If the cue is stress and the routine is drinking, for instance, we can replace drinking with a short meditation session, a walk, or listening to some favorite tunes — anything that provides relaxation (the reward).
Habits shape our days in more ways than we might realize. By understanding the rhythm of our routines and being proactive, we can rewire our habits to help steer us toward our goals.
Now that we have a better idea of what drives our cravings, let’s chart a new course of action!
Here are some ideas for dealing with cravings when they strike:
In addition to learning how to deal with cravings directly, it helps to restructure your daily life to make it easier to stay on track:
Understanding why we crave alcohol is the first step in navigating and managing these urges. By getting to know our triggers and equipping ourselves with actionable steps, we’re setting a foundation for a healthier, more empowered relationship with alcohol.
There’s even better news. It’s easy to see alcohol cravings as nagging adversaries, incessantly reminding us of a past we might want to leave behind. But what if we flipped the script? What if, nestled within these urges, there was a powerful opportunity waiting to be harnessed?
Managing cravings, in all their persistent tug and pull, offers us a unique chance to reclaim control of our lives. Each time we face a craving head-on, it becomes more than just resisting temptation. It turns into a conscious choice to prioritize our well-being, our dreams, and our future.
Every craving we overcome is a stepping stone, an evolution towards a life more vibrant, authentic, and fulfilling than ever before. We are not only saying “no” to alcohol. We're also saying a resounding "yes" to personal growth, new hobbies, and deeper connections. It's all about adding layers of richness, building resilience, and crafting a life narrative filled with intent and purpose.
So as we forge ahead, let's remember that cravings, once seen as setbacks, can actually be the very catalysts that propel us into a future brighter and better than anything we've known before — a beautiful journey of self-discovery and unparalleled growth!
Cravings are slippery — and yet we know exactly what they are. Ever found yourself reaching for that wine bottle or considering another cold one more often than you’d like? Well, you’re not alone. Many people wonder, “Why the heck do I crave alcohol?”
In The Easy Way to Stop Smoking, British author and addiction specialist Allen Carr gives one of the most spot-on descriptions of cravings, calling them “an empty, insecure feeling” similar to hunger. Unlike hunger, however, there’s often an uneasy flavor to it: you want something, but you don’t want to want it. Worse yet, giving in to cravings tends to make them appear more and more frequently.
When it comes to alcohol cravings, it’s not just about wanting an “aah” moment after a long day, or trying to drown out a bad one. The truth is that alcohol cravings are a mix of biology, psychology, and social environments. So today we’re pulling the curtain back on those cravings and giving you some tools to handle them! Let’s uncover the four main mechanisms behind cravings and explore some ways to handle them.
Our brain likes to feel good. When we drink alcohol, it releases dopamine, a neurotransmitter that signals pleasure and reward. Over time, and with regular consumption, the brain starts to associate alcohol with that lovely dopamine surge. When we don’t drink, the brain goes, “Hey, where’s my feel-good chemical?” This can lead to cravings.
We often think of our brains as sophisticated command centers, always rational and analytical. And while that might be true about the prefrontal cortex, the more primitive “lizard brain” behind the reward circuit is a lot like an eager toddler in a candy store when it comes to seeking pleasure. How is this pleasure-seeking system linked to our alcohol cravings?
When we do something enjoyable — such as eating a delicious meal, laughing at a joke, or yes, drinking alcohol — our brain releases dopamine, the “feel-good” neurotransmitter. When we consume alcohol, dopamine floods our brain, and over time, our brain starts to think, “Hey, alcohol equals a good time!”
Research shows that with repeated alcohol consumption, the brain starts anticipating the dopamine surge. So even before we take that first sip, just the thought of drinking can get our dopamine factories revved up! It’s like when we think about a chocolate cake in the middle of the night — even without tasting it, we can already feel that sweet delight.
Our brains are also masters of adaptation. Drink regularly, and the brain thinks it's getting too much of a good thing. In response, it might produce less dopamine over time or reduce the sensitivity of dopamine receptors. The result? We need more alcohol to achieve the same “feel-good” effect. It's a bit like needing more and more coffee to wake up if we’re regular caffeine consumers.
When we try to cut back or quit, the brain objects, looking for its dopamine surge. With the absence of regular alcohol-induced dopamine releases, we might feel down or experience a mood dip. That's the brain urging you to get back to your old ways, otherwise known as the withdrawal effect.
As much as we’d like to deny it, our emotions play a huge role in many of our choices. From the clothes we wear based on our mood, to the comfort food we reach for after a tough day, our feelings often steer the ship. The relationship between emotions and alcohol is no different.
For some, alcohol becomes a trusted ally against stress, sadness, or anxiety. But here's the catch: while it seems to provide temporary relief, it doesn’t fix the root cause of these emotions. Over time, we might find ourselves craving a drink whenever these feelings emerge, because the brain has made a connection: “Feeling down? Alcohol will fix it!”
In this way, alcohol serves as an instant emotional band-aid. Had a rough day? A drink might make it feel better. Feeling anxious about an upcoming event? A little booze might take the edge off. Over time, this pattern can create a more ingrained reflex in the brain: a negative emotion surfaces, and we instinctively reach for a drink to “soothe” it without giving it a second thought.
Since alcohol is a depressant that slows the nervous system, the initial effects often do, in fact, feel calming. But here's the twist: while the immediate effects might seem relaxing, in the long run, science shows that alcohol can increase feelings of anxiety and depression. It’s like using a leaking bucket to carry water: it might seem helpful initially, but we’re losing more than we’re gaining as the brain’s natural neurotransmitter levels tip in the other direction.
In addition to depleting our dopamine levels over time, the brain overcompensates by releasing dynorphin to counteract the excessive release of dopamine. Instead of producing pleasure, dynorphin does the opposite: it decreases dopamine production, inducing feelings of dysphoria. This is the brain's way of keeping us chemically and emotionally balanced.
Over time, with repeated exposure to pleasurable stimuli, the brain releases more and more dynorphin to counteract the high dopamine levels. This reduces the overall sensitivity of the brain's reward system, making it harder to feel pleasure from everyday activities and potentially leading to a cycle of increased substance use to reach the original high.
Here’s the cycle many folks find themselves in: they drink to cope with an emotion, the effects of the drink wear off, and they’re left with the same (or heightened) emotional distress, leading them to drink again. It's a loop that can be hard to break, especially if the underlying emotional triggers aren’t addressed.
The good news? Just as our brain can create associations between emotions and drinking, it can also learn new associations. This means we can train the brain to link challenging emotions with healthier coping strategies — talking to a friend, indulging in a hobby, or simply taking a few deep breaths. We are ultimately in the driver’s seat as far as our response to emotions, and by understanding the reasons behind our cravings and building new, positive associations, we’re taking charge of our journey.
Let's be real: we live in a culture where alcohol is often the centerpiece of social activities. From dinners to celebrations, to watching a football game — it's there.
These scenarios can create associations between fun times and alcohol in our minds. When invited to such events, the brain jumps in with a nudge: “You’ll have more fun with a drink!” Over time, this cements the idea that to celebrate, commemorate, or even commiserate, a drink must be in hand, creating social cues around booze.
Ever been to a gathering where everyone is holding a drink and felt a bit out of place without one? That's social cue activation in play. Sometimes, it's not even a genuine craving, but the pressure to fit in that drives us to pick up a glass. It's a little like wearing a certain fashion because everyone else is doing it, even if it's not quite "you." (That said, it’s important to note that we should never feel obligated to drink, no matter what others around us are doing. Social pressures can make things tricky, but in most cases people will respect our decisions — and if they don’t, chances are the reason has to do with their own struggles or insecurities.)
One reason we are naturally driven to “fit in” has to do with mirror neurons — the neurological mechanism behind empathy that helps us pick up on the emotions and actions of those around us by triggering the corresponding pathways in the brain even though we’re not experiencing the same stimuli directly. When everyone is laughing, clinking glasses, and sipping away, our brains want in. So even if we weren't initially in the mood for a drink, our mirror neurons can change our mind.
This doesn’t mean you should start avoiding every social scenario with alcohol. Instead, recognize these influences and set boundaries. Your boundary can be choosing a non-alcoholic drink that you genuinely enjoy, or focusing on the conversations and connections instead of the drink in hand.
Navigating social waters where alcohol is omnipresent can be a tad challenging. But as with any challenge, it's also an opportunity — a chance to listen to your inner voice, set your course, and dance to your own tune, even if it's a bit different from the crowd's. After all, being authentically you is always in style!
Finally, one of the “stickiest” causes of cravings has to do with the habit loop. Have a routine of wine with dinner? Or a beer after mowing the lawn? These can become habitual. When a habit is formed, the brain switches to autopilot. The moment you sit for dinner or finish mowing, the brain signals it’s time for that drink.
While habits are related to the neurochemical reward circuit, emotional triggers, and social pressures we discussed earlier, they can be even trickier to address since they can extend beyond those factors. Even in the absence of a physical “need” for alcohol, an emotion that we want to escape, or a social situation driving us to conform, drinking can become ingrained in our lives as something that we “do” on a regular basis — with or without an identifiable “reason.”
The Three-Step Dance of Habits
Habits generally follow a three-step loop:
This loop, once established, can be hard to break because it's been reinforced over time. It becomes an automatic response.
Why? Our brains are efficiency experts. When a pattern is repeated often enough, the brain conserves energy by turning that sequence into a habit. That's why, after driving home countless times, you might pull into your driveway and wonder, "How did I get here so quickly?" It’s the same thing with alcohol. If we regularly have a drink at a particular time or situation, the brain goes into autopilot.
Hijacking the Habit Loop
The mere fact that a habit has formed doesn't mean that it’s set in stone. The trick is to recognize the cue and replace the routine while still achieving a similar reward. If the cue is stress and the routine is drinking, for instance, we can replace drinking with a short meditation session, a walk, or listening to some favorite tunes — anything that provides relaxation (the reward).
Habits shape our days in more ways than we might realize. By understanding the rhythm of our routines and being proactive, we can rewire our habits to help steer us toward our goals.
Now that we have a better idea of what drives our cravings, let’s chart a new course of action!
Here are some ideas for dealing with cravings when they strike:
In addition to learning how to deal with cravings directly, it helps to restructure your daily life to make it easier to stay on track:
Understanding why we crave alcohol is the first step in navigating and managing these urges. By getting to know our triggers and equipping ourselves with actionable steps, we’re setting a foundation for a healthier, more empowered relationship with alcohol.
There’s even better news. It’s easy to see alcohol cravings as nagging adversaries, incessantly reminding us of a past we might want to leave behind. But what if we flipped the script? What if, nestled within these urges, there was a powerful opportunity waiting to be harnessed?
Managing cravings, in all their persistent tug and pull, offers us a unique chance to reclaim control of our lives. Each time we face a craving head-on, it becomes more than just resisting temptation. It turns into a conscious choice to prioritize our well-being, our dreams, and our future.
Every craving we overcome is a stepping stone, an evolution towards a life more vibrant, authentic, and fulfilling than ever before. We are not only saying “no” to alcohol. We're also saying a resounding "yes" to personal growth, new hobbies, and deeper connections. It's all about adding layers of richness, building resilience, and crafting a life narrative filled with intent and purpose.
So as we forge ahead, let's remember that cravings, once seen as setbacks, can actually be the very catalysts that propel us into a future brighter and better than anything we've known before — a beautiful journey of self-discovery and unparalleled growth!
What are the risks of underage drinking, and what can we do to help? Check out our latest blog to learn more about alcohol and teenagers, and why the two are a dangerous mix.
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 fact of life for many: telling our kids not to do something all but guarantees they’ll do it. Maybe you remember those ubiquitous red cups with the questionable “punch” in orange coolers in your freshman dorm. Or maybe you played truth-or-dare in your parents’ basement in 10th grade and someone dared you to go take a swig of vodka in the kitchen. Maybe you even struggled with alcohol during your teenage years.
Whatever our experience, when it comes to our kids, we hope for the best but naturally fear the worst. Surely they won’t stumble out of a frat house after falling asleep on a beer-soaked couch? Or wake up with a blinding headache and parched lips as they leaf through their calculus textbook, trying to make sense of the blurry numbers swimming across the page? But ready or not, the truth is that teenagers rebel (yes, even the “good” ones) and underage drinking is a reality. So, how can we understand it better? And how can we prevent teenage drinking (or at least minimize the risks)? Let’s take a closer look.
Underage drinking is a fact — and a sobering one at that. According to the NIAAA, teens often start drinking during early adolescence but are more likely to do so as they get farther into their teenage years.
Let’s look at the statistics:
We all know the downsides of drinking too much, including the costs.
Among underage drinkers, according to the CDC, excessive alcohol consumption among underage drinkers cost the U.S. $24 billion in 2010 alone. But the cost is so much more than that, one that goes way past any monetary costs.
According to the NIAAA, those who start drinking before the age of 15 are more likely to develop alcohol use disorder (AUD) when they’re older. By the time we’re 26 and older, we’re 3.5 more likely to report having AUD if we started drinking before age 15!
Alcohol misuse can wreak havoc on our health, and when we’re talking about underage drinking, the risks — and the stakes — are even higher. According to a Pediatrics article, binge drinking in particular — defined as 5 or more drinks in one sitting for men and 4 or more for women — takes an especially high toll. Let’s take a closer look at the dangers.
It can sometimes be difficult to untangle the exact reasons behind drinking or to separate causes from effects when it comes to its consequences. An NIH publication touches on this question, pointing out that there are other factors at play, especially when it comes to impulsivity — a trademark characteristic of youth.
That said, there are many reasons behind underage drinking. Let’s explore some of the most common ones.
Wanting to fit in isn’t unique to teens, but those high school (and sometimes college) years are when things ramp up in the social department. There’s a whole genre of movies dedicated to high school “drama”; depending on your generation, it may be Heathers, 10 Things I Hate About You, Mean Girls, and so forth.
Alcohol often comes up as a plot element in these films, and social pressures are certainly a major reason why a lot of teens end up drinking. Science backs this idea up as well: a Journal of Drug Education study found that peer drinking in particular had a strong effect when it came to influencing underage drinking and driving by young men.
Studies show that there’s a relationship between adult and adolescent drinking patterns. For example, a study in the American Journal of Preventive Medicine shows a connection between binge drinking among adults and the chance of underage drinking.
Likewise, an Addiction study found a correlation between drinking patterns in the community and the rates of underage alcohol use. As it turned out, adolescent drinking “appears to be influenced by community-level adult drinking.” Specifically, “bar density” was linked to higher rates due to “perceived alcohol availability and approval of alcohol use.”
Finally, it’s no secret that our brain continues to develop well into our mid-20s, and during our adolescent years, we’re simply not quite there yet. We’re more likely to make impulsive decisions, especially when additional risk factors are part of the picture. A study in Alcohol Research and Health shows a link between executive functions and alcohol misuse in adolescents, with factors such as conduct disorder and attentional disorders amping up the risk.
According to the NIAAA, it’s essential to use prevention strategies to curb underage drinking and address problems before they escalate. And, as the SAMHSA 2021 survey shows, prevention works: “Between 2002 and 2019, current drinking by 12- to 20-year-olds declined from 29 percent to 19 percent. From 2015 to 2018, binge drinking and heavy alcohol use declined from 13 percent to 11 percent and 3 percent to 2 percent, respectively.”
Alcohol education can take place both at school and at home. It’s important to hear the message in different contexts. What our parents tell us and what we learn from teachers at school tends to land differently — the more information we have, the better equipped we can be to understand the potential impact of alcohol on our lives.
Here’s what alcohol education involves:
The NIAAA and the American Academy of Pediatrics both recommend regular screening by medical professionals who can spot underage drinking early and address it before it gets out of hand. It can also be easier for teens to talk to an adult who is not a teacher or family member about sensitive questions, knowing that they’re with a professional who knows what they’re doing and will be discreet while offering tangible advice.
Laws and regulations to prevent underage drinking can make a difference. These can include enforcing a minimum legal drinking age, creating penalties for supplying alcohol to minors, and supporting laws that limit driving privileges to underage minors who drink.
Social media can be a double-edged sword when it comes to underage drinking. On the one hand, technology can promote alcohol use; on the other, it can be a valuable prevention tool with apps and online resources fostering education and support.
So how do we talk to teens about alcohol? It’s not exactly the easiest topic to bring up. Here are some ideas:
As Daniel Handler writes in The Basic Eight, “Maybe, generations ago, young people rebelled out of some clear motive, but now, we know we’re rebelling. Between teen movies and sex-ed textbooks we’re so ready for our rebellious phase we can’t help but feel it’s safe, contained.” And yet, the reality is that it’s not always as safe as it might seem if alcohol is in the picture.
But while rebellion might be a natural part of adolescence, alcohol misuse doesn’t have to be. Let’s work together to keep our kids healthy as we continue our own journeys to the happiest and healthiest versions of ourselves!
It’s a fact of life for many: telling our kids not to do something all but guarantees they’ll do it. Maybe you remember those ubiquitous red cups with the questionable “punch” in orange coolers in your freshman dorm. Or maybe you played truth-or-dare in your parents’ basement in 10th grade and someone dared you to go take a swig of vodka in the kitchen. Maybe you even struggled with alcohol during your teenage years.
Whatever our experience, when it comes to our kids, we hope for the best but naturally fear the worst. Surely they won’t stumble out of a frat house after falling asleep on a beer-soaked couch? Or wake up with a blinding headache and parched lips as they leaf through their calculus textbook, trying to make sense of the blurry numbers swimming across the page? But ready or not, the truth is that teenagers rebel (yes, even the “good” ones) and underage drinking is a reality. So, how can we understand it better? And how can we prevent teenage drinking (or at least minimize the risks)? Let’s take a closer look.
Underage drinking is a fact — and a sobering one at that. According to the NIAAA, teens often start drinking during early adolescence but are more likely to do so as they get farther into their teenage years.
Let’s look at the statistics:
We all know the downsides of drinking too much, including the costs.
Among underage drinkers, according to the CDC, excessive alcohol consumption among underage drinkers cost the U.S. $24 billion in 2010 alone. But the cost is so much more than that, one that goes way past any monetary costs.
According to the NIAAA, those who start drinking before the age of 15 are more likely to develop alcohol use disorder (AUD) when they’re older. By the time we’re 26 and older, we’re 3.5 more likely to report having AUD if we started drinking before age 15!
Alcohol misuse can wreak havoc on our health, and when we’re talking about underage drinking, the risks — and the stakes — are even higher. According to a Pediatrics article, binge drinking in particular — defined as 5 or more drinks in one sitting for men and 4 or more for women — takes an especially high toll. Let’s take a closer look at the dangers.
It can sometimes be difficult to untangle the exact reasons behind drinking or to separate causes from effects when it comes to its consequences. An NIH publication touches on this question, pointing out that there are other factors at play, especially when it comes to impulsivity — a trademark characteristic of youth.
That said, there are many reasons behind underage drinking. Let’s explore some of the most common ones.
Wanting to fit in isn’t unique to teens, but those high school (and sometimes college) years are when things ramp up in the social department. There’s a whole genre of movies dedicated to high school “drama”; depending on your generation, it may be Heathers, 10 Things I Hate About You, Mean Girls, and so forth.
Alcohol often comes up as a plot element in these films, and social pressures are certainly a major reason why a lot of teens end up drinking. Science backs this idea up as well: a Journal of Drug Education study found that peer drinking in particular had a strong effect when it came to influencing underage drinking and driving by young men.
Studies show that there’s a relationship between adult and adolescent drinking patterns. For example, a study in the American Journal of Preventive Medicine shows a connection between binge drinking among adults and the chance of underage drinking.
Likewise, an Addiction study found a correlation between drinking patterns in the community and the rates of underage alcohol use. As it turned out, adolescent drinking “appears to be influenced by community-level adult drinking.” Specifically, “bar density” was linked to higher rates due to “perceived alcohol availability and approval of alcohol use.”
Finally, it’s no secret that our brain continues to develop well into our mid-20s, and during our adolescent years, we’re simply not quite there yet. We’re more likely to make impulsive decisions, especially when additional risk factors are part of the picture. A study in Alcohol Research and Health shows a link between executive functions and alcohol misuse in adolescents, with factors such as conduct disorder and attentional disorders amping up the risk.
According to the NIAAA, it’s essential to use prevention strategies to curb underage drinking and address problems before they escalate. And, as the SAMHSA 2021 survey shows, prevention works: “Between 2002 and 2019, current drinking by 12- to 20-year-olds declined from 29 percent to 19 percent. From 2015 to 2018, binge drinking and heavy alcohol use declined from 13 percent to 11 percent and 3 percent to 2 percent, respectively.”
Alcohol education can take place both at school and at home. It’s important to hear the message in different contexts. What our parents tell us and what we learn from teachers at school tends to land differently — the more information we have, the better equipped we can be to understand the potential impact of alcohol on our lives.
Here’s what alcohol education involves:
The NIAAA and the American Academy of Pediatrics both recommend regular screening by medical professionals who can spot underage drinking early and address it before it gets out of hand. It can also be easier for teens to talk to an adult who is not a teacher or family member about sensitive questions, knowing that they’re with a professional who knows what they’re doing and will be discreet while offering tangible advice.
Laws and regulations to prevent underage drinking can make a difference. These can include enforcing a minimum legal drinking age, creating penalties for supplying alcohol to minors, and supporting laws that limit driving privileges to underage minors who drink.
Social media can be a double-edged sword when it comes to underage drinking. On the one hand, technology can promote alcohol use; on the other, it can be a valuable prevention tool with apps and online resources fostering education and support.
So how do we talk to teens about alcohol? It’s not exactly the easiest topic to bring up. Here are some ideas:
As Daniel Handler writes in The Basic Eight, “Maybe, generations ago, young people rebelled out of some clear motive, but now, we know we’re rebelling. Between teen movies and sex-ed textbooks we’re so ready for our rebellious phase we can’t help but feel it’s safe, contained.” And yet, the reality is that it’s not always as safe as it might seem if alcohol is in the picture.
But while rebellion might be a natural part of adolescence, alcohol misuse doesn’t have to be. Let’s work together to keep our kids healthy as we continue our own journeys to the happiest and healthiest versions of ourselves!
Transform your marriage and find your way back to each other with our latest blog on tackling alcohol misuse! Discover practical tips and compassionate insights for a healthier, happier relationship.
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 today!
The statistics are sobering: according to American Addiction Centers, verbal abuse in a marriage is twice as likely with alcohol in the mix, while the risk of physical aggression increases 3 to 4 times if either party has been drinking in the last 4 hours. Sadly, children often bear the brunt of the troubles: in 40 to 80% of families where children are physically abused, some form of substance misuse is part of the equation. Costs of intimate partner violence add up to about $12.6 billion a year in the U.S. alone.
Marriage is a partnership, but when alcohol misuse gets mixed in, things can go haywire quickly. Whether you’re living with an alcoholic spouse or you’re the one struggling with alcohol misuse yourself, the challenge can feel overwhelming. However, by understanding the dynamics and adopting some science-based strategies, each partner can help the other steer towards calmer waters.
When it comes to relationships, alcohol can really shake things up. Scientifically speaking, it can alter brain chemistry, leading to changes in behavior by disrupting the neurotransmitters that are responsible for mood regulation, decision-making, and impulse control. The result? Mood swings, aggression, or withdrawal — and a strain on the emotional connection that’s the bedrock of marriage.
For the non-drinking spouse, the repeated stress can trigger a cascade of psychological effects, including anxiety, depression, and even symptoms of post-traumatic stress. Alcohol drives the partners apart, creating an environment where both may feel misunderstood and alone.
Let's take a closer look at how alcohol misuse can affect relationship dynamics:
The effects of alcohol misuse aren’t limited to just the couple — they can ripple out to affect family life, social relationships, and work. It's a chain reaction, with the strain in the marriage leading to tensions in other relationships.
If you're the one grappling with alcohol misuse, know that your journey towards a healthier lifestyle is pivotal, not just for your own well-being, but for the health of your marriage. It's time to look at this challenge with fresh eyes and a determined heart. Here's how you can make significant strides in the right direction.
Living with an alcoholic wife or alcoholic husband can bring on a flood of intense emotions. It's a challenging situation, but your resilience and understanding can make a world of difference! Here's how to navigate this journey while maintaining your own well-being and nurturing your relationship.
If this all sounds a bit daunting, there's good news: recognizing these challenges is a huge step towards addressing them. With the right tools, support, and a dash of perseverance, steering your marriage back to a healthier place is absolutely possible.
Open, honest communication can be a lifeline when it comes to marriage problems. The right approach can pave the way for mutual support and recovery.
Finally, here are some additional action steps to help you and your partner address the challenge of alcohol misuse head-on in your marriage.
Alcohol misuse can indeed put a strain on marriage, but it doesn’t have to be the narrative of your relationship. With the right tools, understanding, and action, both partners can work towards a healthier, happier union free from the shadow of alcohol.
It’s not just about navigating away from alcohol; it’s about steering towards a shared vision of your life together. Take it one step at a time, support each other, and keep your eyes on the horizon of a fulfilling, alcohol-free future.
The statistics are sobering: according to American Addiction Centers, verbal abuse in a marriage is twice as likely with alcohol in the mix, while the risk of physical aggression increases 3 to 4 times if either party has been drinking in the last 4 hours. Sadly, children often bear the brunt of the troubles: in 40 to 80% of families where children are physically abused, some form of substance misuse is part of the equation. Costs of intimate partner violence add up to about $12.6 billion a year in the U.S. alone.
Marriage is a partnership, but when alcohol misuse gets mixed in, things can go haywire quickly. Whether you’re living with an alcoholic spouse or you’re the one struggling with alcohol misuse yourself, the challenge can feel overwhelming. However, by understanding the dynamics and adopting some science-based strategies, each partner can help the other steer towards calmer waters.
When it comes to relationships, alcohol can really shake things up. Scientifically speaking, it can alter brain chemistry, leading to changes in behavior by disrupting the neurotransmitters that are responsible for mood regulation, decision-making, and impulse control. The result? Mood swings, aggression, or withdrawal — and a strain on the emotional connection that’s the bedrock of marriage.
For the non-drinking spouse, the repeated stress can trigger a cascade of psychological effects, including anxiety, depression, and even symptoms of post-traumatic stress. Alcohol drives the partners apart, creating an environment where both may feel misunderstood and alone.
Let's take a closer look at how alcohol misuse can affect relationship dynamics:
The effects of alcohol misuse aren’t limited to just the couple — they can ripple out to affect family life, social relationships, and work. It's a chain reaction, with the strain in the marriage leading to tensions in other relationships.
If you're the one grappling with alcohol misuse, know that your journey towards a healthier lifestyle is pivotal, not just for your own well-being, but for the health of your marriage. It's time to look at this challenge with fresh eyes and a determined heart. Here's how you can make significant strides in the right direction.
Living with an alcoholic wife or alcoholic husband can bring on a flood of intense emotions. It's a challenging situation, but your resilience and understanding can make a world of difference! Here's how to navigate this journey while maintaining your own well-being and nurturing your relationship.
If this all sounds a bit daunting, there's good news: recognizing these challenges is a huge step towards addressing them. With the right tools, support, and a dash of perseverance, steering your marriage back to a healthier place is absolutely possible.
Open, honest communication can be a lifeline when it comes to marriage problems. The right approach can pave the way for mutual support and recovery.
Finally, here are some additional action steps to help you and your partner address the challenge of alcohol misuse head-on in your marriage.
Alcohol misuse can indeed put a strain on marriage, but it doesn’t have to be the narrative of your relationship. With the right tools, understanding, and action, both partners can work towards a healthier, happier union free from the shadow of alcohol.
It’s not just about navigating away from alcohol; it’s about steering towards a shared vision of your life together. Take it one step at a time, support each other, and keep your eyes on the horizon of a fulfilling, alcohol-free future.
If we’ve used alcohol to decompress or relax in the past, our brain has formed an association between drinking alcohol with a feeling of relief and reward. So whenever we’re stressed, our brain recalls the positive experience with alcohol and sends a “craving” signal.
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!
Many of us can probably relate: we’re driving home from a stressful day at the office and can’t wait to walk in the door, uncork a bottle of wine, and plop down on the couch. Or we reach the end of a week from hell and want nothing more than to crack open a cold beer. In other words, when our stress levels spike, so do our alcohol cravings.
There’s a well-established link between stress and alcohol use. In fact, many people who struggle with alcohol misuse report social stressors such as family or workplace conflict as triggers of craving and relapse. But, why do we crave alcohol when we’re stressed? Let’s dive in!
Drinking alcohol activates our brain’s reward system. Like other drugs, alcohol floods our brain with dopamine — that “feel good” chemical that keeps us coming back for more. As soon as we start drinking, our dopamine levels spike, creating a sense of happiness or euphoria and an apparent ease of stress and anxiety.
When we use alcohol to destress, decompress, or relax (as many of us do) our brain begins to form associations. It starts connecting drinking alcohol with a feeling of relief and reward. As we continue to use alcohol in these moments, the association is strengthened in our brain’s pleasure center.
If this association becomes strong enough, even just the thought of having a drink can increase dopamine levels. When we do consume alcohol, even more dopamine is released. As the dopamine continues to ramp up, it can lead to an acceleration of consumption. In other words, what we said would be just one drink to “take the edge off” suddenly becomes several.
Eventually, cravings become an automatic response to a trigger, such as a stressful situation. Our brain immediately remembers the positive experience with alcohol and sends signals, or cravings, that encourage the behavior.
Besides stress, there are many different types of triggers, both internal and external. Internal triggers include memories, thoughts, or other emotions like sadness, anger, or anxiety that prompt the urge to drink. External triggers refer to environmental cues that we link to alcohol, such as particular places, times, people or situations. This is why a craving can occur spontaneously — for instance, by seeing those around us drinking or walking by our favorite bar.
Interestingly, while many of us have learned to turn to alcohol for relaxation and as a way to deal with stress, the relationship between alcohol and stress is complicated. Research indicates that alcohol triggers chemical changes in our brain that lead to short-term relaxation, but long-term stress. Alcohol also changes how our body responds to stress, making it harder to cope without it.
Here’s how it works: as a depressant, alcohol has the power to calm us down and make us feel more relaxed in the moment. However, alcohol also activates the hypothalamic-pituitary-adrenocortical (HPA) axis — a major part of our body’s stress response system.
The HPA axis regulates metabolism, the immune system, and the autonomous nervous system to help our body maintain homeostasis. Adding alcohol to our system throws off this balance, making it harder to return to a healthy state.
Alcohol causes higher amounts of cortisol, the stress hormone, to be released in our brain, altering its chemistry and resetting what our body considers “normal.” It also shifts our hormonal balance and changes the way our body perceives and responds to stress.
In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or who drink in moderation. Although alcohol seems to provide temporary relief from stress, people who drink more will have higher levels of stress over the long term.
Now that we know that alcohol actually leads to more stress, it’s best to avoid turning to it as a coping mechanism. But, what happens when that craving comes? What are some healthier alternatives to managing stress? And what are some methods to stop alcohol cravings?
We need to be careful not to replace our alcohol craving with something equally addictive, like smoking or gambling. Instead, we should focus on doing things that support our overall health and well-being.
Keep in mind that when a craving for alcohol strikes, it can help to acknowledge it and remind ourselves that it will usually go away in a few minutes. Here are some healthier alternatives to turn to when we’re feeling stressed:
At Reframe, we help people not only cut back on their alcohol consumption, but build healthier habits that lead to enhanced physical and mental well-being. If alcohol has been your go-to stress reliever for years, you’re not alone! Reframe has helped millions of people like you develop a healthier way of living.
Many of us can probably relate: we’re driving home from a stressful day at the office and can’t wait to walk in the door, uncork a bottle of wine, and plop down on the couch. Or we reach the end of a week from hell and want nothing more than to crack open a cold beer. In other words, when our stress levels spike, so do our alcohol cravings.
There’s a well-established link between stress and alcohol use. In fact, many people who struggle with alcohol misuse report social stressors such as family or workplace conflict as triggers of craving and relapse. But, why do we crave alcohol when we’re stressed? Let’s dive in!
Drinking alcohol activates our brain’s reward system. Like other drugs, alcohol floods our brain with dopamine — that “feel good” chemical that keeps us coming back for more. As soon as we start drinking, our dopamine levels spike, creating a sense of happiness or euphoria and an apparent ease of stress and anxiety.
When we use alcohol to destress, decompress, or relax (as many of us do) our brain begins to form associations. It starts connecting drinking alcohol with a feeling of relief and reward. As we continue to use alcohol in these moments, the association is strengthened in our brain’s pleasure center.
If this association becomes strong enough, even just the thought of having a drink can increase dopamine levels. When we do consume alcohol, even more dopamine is released. As the dopamine continues to ramp up, it can lead to an acceleration of consumption. In other words, what we said would be just one drink to “take the edge off” suddenly becomes several.
Eventually, cravings become an automatic response to a trigger, such as a stressful situation. Our brain immediately remembers the positive experience with alcohol and sends signals, or cravings, that encourage the behavior.
Besides stress, there are many different types of triggers, both internal and external. Internal triggers include memories, thoughts, or other emotions like sadness, anger, or anxiety that prompt the urge to drink. External triggers refer to environmental cues that we link to alcohol, such as particular places, times, people or situations. This is why a craving can occur spontaneously — for instance, by seeing those around us drinking or walking by our favorite bar.
Interestingly, while many of us have learned to turn to alcohol for relaxation and as a way to deal with stress, the relationship between alcohol and stress is complicated. Research indicates that alcohol triggers chemical changes in our brain that lead to short-term relaxation, but long-term stress. Alcohol also changes how our body responds to stress, making it harder to cope without it.
Here’s how it works: as a depressant, alcohol has the power to calm us down and make us feel more relaxed in the moment. However, alcohol also activates the hypothalamic-pituitary-adrenocortical (HPA) axis — a major part of our body’s stress response system.
The HPA axis regulates metabolism, the immune system, and the autonomous nervous system to help our body maintain homeostasis. Adding alcohol to our system throws off this balance, making it harder to return to a healthy state.
Alcohol causes higher amounts of cortisol, the stress hormone, to be released in our brain, altering its chemistry and resetting what our body considers “normal.” It also shifts our hormonal balance and changes the way our body perceives and responds to stress.
In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or who drink in moderation. Although alcohol seems to provide temporary relief from stress, people who drink more will have higher levels of stress over the long term.
Now that we know that alcohol actually leads to more stress, it’s best to avoid turning to it as a coping mechanism. But, what happens when that craving comes? What are some healthier alternatives to managing stress? And what are some methods to stop alcohol cravings?
We need to be careful not to replace our alcohol craving with something equally addictive, like smoking or gambling. Instead, we should focus on doing things that support our overall health and well-being.
Keep in mind that when a craving for alcohol strikes, it can help to acknowledge it and remind ourselves that it will usually go away in a few minutes. Here are some healthier alternatives to turn to when we’re feeling stressed:
At Reframe, we help people not only cut back on their alcohol consumption, but build healthier habits that lead to enhanced physical and mental well-being. If alcohol has been your go-to stress reliever for years, you’re not alone! Reframe has helped millions of people like you develop a healthier way of living.
Alcohol cravings are common. Why exactly do they happen, though? And what can we do about them? Learn the science-backed strategies and insights.
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!
Are you tired of constantly battling the urge to drink? Do you feel like those pesky cravings come out of nowhere? Is reducing your alcohol consumption starting to feel like an uphill battle? We know exactly how you feel, and we want you to know that you’re not the only one. Tens of millions of people worldwide struggle with alcohol misuse. And alcohol use disorder (AUD) affects over 14 million adults in the U.S. alone.
Overcoming alcohol cravings can be a game-changer for our well-being as we cut back on alcohol or quit drinking altogether. It's never too late to take control and break free from the vicious cravings cycle so many of us find ourselves in. In this blog post, we’ll discuss some effective ways to curb our alcohol cravings and kickstart our journey towards a happier, healthier life.
One effective way to stop alcohol cravings is to avoid triggers that may lead to cravings. What are triggers? Triggers are certain situations or emotions that induce strong urges to drink. They can vary from person to person, but some common examples include social events, stress, and boredom. Once we’ve pinpointed our triggers, we can find ways to avoid or cope with them. For instance, if our office’s Friday pizza tradition triggers cravings for beer, we can consider stepping out for lunch that day or bringing a non-alcoholic beverage that we’ll enjoy.
Also, if we typically drink when we’re stressed or anxious, we can instead engage in alcohol-free activities when we feel these emotions. Exercising, meditating, or simply grabbing a tall glass of water can combat the craving. We may consider avoiding or minimizing time in certain social situations or environments where alcohol is present, at least until we feel confident in our ability to resist cravings.
Another helpful way to combat cravings is to develop a support system. This may include friends, family, or even professional help. It can be challenging to overcome alcohol cravings alone, so having others in our corner to provide encouragement and accountability makes a significant difference.
Professional help, such as counseling or support groups, can also give us the tools and resources necessary to reduce our alcohol cravings. Therapists can provide us with evidence-based strategies for conquering cravings, and they may refer us to a medical professional if medication is necessary (more on this below).
We can also find our people through Reframe! The app provides a supportive community of like-minded folks from around the globe through our 24/7 anonymous Forum chat. If we want to surround ourselves with people who “get it” and who can give us helpful insights into our own relationship with alcohol, the Reframe Forum is the place to be.
Coping mechanisms are key to managing cravings (and to navigate life’s ups and downs!). Deep breathing techniques calm our body and mind when cravings pop up.
Mindfulness also helps us develop more awareness around our cravings and when they are likely to arise.
Mindfulness is the practice of being present and aware of our thoughts, feelings, and surroundings. When it comes to stopping alcohol cravings, this present moment awareness is a powerful tool. Instead of trying to resist the craving, take a moment to observe it with curiosity and without judgment. This allows us to detach from the urge and ultimately reduce its intensity.
Similarly, engaging in activities that provide a sense of satisfaction or pleasure, such as indulging in a favorite hobby or spending time with loved ones, distract us from cravings. When we feel the urge to drink, we can redirect our attention to something enjoyable: reading a book, going for a walk, or playing a game. The key is to find an activity that we find intrinsically engaging and fun. Research actually shows that engaging in pleasurable activities can reduce cravings.
A critical component of stopping alcohol cravings is self-care. Many of us might picture luxurious spa days or meditation retreats when we hear that, but self-care is pretty simple. It includes anything that promotes physical and emotional well-being, such as exercise, healthy eating, and getting enough sleep. Taking care of ourselves reduces stress and anxiety, common triggers for alcohol cravings.
It's essential to note that stopping alcohol cravings and reducing alcohol consumption requires a gradual process. Abruptly cutting back on alcohol (especially if we’ve been drinking heavily) can sometimes lead to withdrawal symptoms, which can be dangerous without medical supervision. That’s why we recommend cutting down by no more than 10% per week. Professional support can guide us in safely reducing or ending our alcohol consumption over time, as well.
For some of us, reducing or eliminating alcohol might require medical intervention. And that’s okay! Medication can offer a helping hand as we build new coping mechanisms. In the initial stages of going alcohol-free or cutting back, certain medications have been shown to suppress alcohol cravings:
However, it's important to note that these medications aren't magic. They work best in conjunction with other treatments, such as counseling. Moreover, they might have contraindications with other medications or medical conditions. Before considering these options, it's essential to discuss with a healthcare professional who can provide guidance on potential risks, benefits, and monitoring.
Taking a comprehensive approach, which may include medication, can enhance our chances of successfully curbing those alcohol cravings and setting ourselves on a healthier path.
We’re not here to tout one diet over another, and we know that dietary preferences will vary. However, optimal nutrition is key to stopping alcohol cravings and improving our overall health. Here are a few nutrition-related changes that can keep pesky cravings at bay.
When our blood sugar dips too low, we face a greater risk of cravings. Our bodies know that alcohol quickly spikes our glucose levels, bringing about a quick state change. However, long-term heavy alcohol use puts us at higher risk for frequent hypoglycemia (low blood sugar), which means our blood sugar may already be imbalanced when we remove alcohol. This is why a nutritious diet and healthy eating habits are essential for curbing cravings.
Focus on whole foods: healthy fats (olive oil, avocados, nuts), protein (chicken, eggs, fish), complex carbohydrates (quinoa, brown rice, beans, legumes), fruits, and vegetables. Avoid or limit processed foods, as these can lead to further blood sugar imbalances.
When choosing what to eat, focus on hitting three categories with each meal and snack: fiber, protein, and healthy fats. Fiber feeds the good bacteria in our gut and keeps us full. Protein and healthy fats also encourage satiety. Snacks high in refined sugar, refined carbs (i.e., white bread or crackers), or saturated fats don’t check all of the nutritional boxes that keep us satiated and properly fueling our bodies. When our food intake is balanced and covers several categories, we can stay focused and energized throughout the day. And this means fewer cravings!
It can be tempting to skip meals, especially if we’re swamped at work or have many nagging responsibilities. Unfortunately, skipping meals only makes us hangry and leads to poor concentration. Eating at regular intervals is especially important for maintaining balanced blood sugar levels throughout the day. We should aim to eat something with protein, complex carbs, and healthy fats every three to four hours to keep our blood sugar stable and avoid those dreaded hunger-related mood swings. This also keeps our metabolism firing, which maintains a healthy body weight. And, of course, it’ll keep us from falling into the cravings trap.
Breakfast is the most important meal of the day for a reason: by keeping our blood sugar levels from dropping too low, it reduces cravings.
The key is to choose our first meal of the day wisely. We can make improvements to our breakfast by making sure it’s balanced and full of protein. When we “break” our body’s overnight “fast” with a nutritious and satisfying meal, we provide fuel and energy for a good day. Eggs, protein smoothies, oatmeal with a little nut butter mixed in — all of these are excellent options for a breakfast that properly fuels us. When we’re appropriately nourished, we’re less likely to succumb to cravings.
When tweaking dietary habits (or any habit, for that matter), always start small. When doing something new, like changing our relationship with alcohol, we don’t want to overwhelm ourselves with drastic changes in too many other areas, such as nutrition. Pick just one area — like eating meals at regular intervals, grabbing a balanced afternoon snack, or meal prepping on the weekends — and see how that feels. We should carry on with the changes that support our ability to stave off cravings and adjust the ones that don’t. We’ll be surprised at how much a change in our eating habits can affect how often — and how intensely — we experience alcohol cravings.
Reducing alcohol cravings and changing our relationship with alcohol is a personal process that requires dedication and motivation. Slips and setbacks are normal, and we shouldn’t be discouraged if we encounter them.
Work on one coping strategy at a time as you quit alcohol or reduce your intake. For instance, start with a mindfulness practice or make adjustments to your diet. With each change, you’ll fortify yourself against the pull of cravings and grow stronger each day. Incorporating these strategies into your daily routine can reduce your desire for alcohol and improve your overall well-being.
And remember: it’s also okay to seek help from a medical professional or mental health expert. Changing our relationship with alcohol requires a multifaceted approach, and there’s nothing wrong with needing outside help. You are worth the effort and you deserve to live your healthiest and most empowered life! Let’s get there together, one conquered craving at a time.
Are you tired of constantly battling the urge to drink? Do you feel like those pesky cravings come out of nowhere? Is reducing your alcohol consumption starting to feel like an uphill battle? We know exactly how you feel, and we want you to know that you’re not the only one. Tens of millions of people worldwide struggle with alcohol misuse. And alcohol use disorder (AUD) affects over 14 million adults in the U.S. alone.
Overcoming alcohol cravings can be a game-changer for our well-being as we cut back on alcohol or quit drinking altogether. It's never too late to take control and break free from the vicious cravings cycle so many of us find ourselves in. In this blog post, we’ll discuss some effective ways to curb our alcohol cravings and kickstart our journey towards a happier, healthier life.
One effective way to stop alcohol cravings is to avoid triggers that may lead to cravings. What are triggers? Triggers are certain situations or emotions that induce strong urges to drink. They can vary from person to person, but some common examples include social events, stress, and boredom. Once we’ve pinpointed our triggers, we can find ways to avoid or cope with them. For instance, if our office’s Friday pizza tradition triggers cravings for beer, we can consider stepping out for lunch that day or bringing a non-alcoholic beverage that we’ll enjoy.
Also, if we typically drink when we’re stressed or anxious, we can instead engage in alcohol-free activities when we feel these emotions. Exercising, meditating, or simply grabbing a tall glass of water can combat the craving. We may consider avoiding or minimizing time in certain social situations or environments where alcohol is present, at least until we feel confident in our ability to resist cravings.
Another helpful way to combat cravings is to develop a support system. This may include friends, family, or even professional help. It can be challenging to overcome alcohol cravings alone, so having others in our corner to provide encouragement and accountability makes a significant difference.
Professional help, such as counseling or support groups, can also give us the tools and resources necessary to reduce our alcohol cravings. Therapists can provide us with evidence-based strategies for conquering cravings, and they may refer us to a medical professional if medication is necessary (more on this below).
We can also find our people through Reframe! The app provides a supportive community of like-minded folks from around the globe through our 24/7 anonymous Forum chat. If we want to surround ourselves with people who “get it” and who can give us helpful insights into our own relationship with alcohol, the Reframe Forum is the place to be.
Coping mechanisms are key to managing cravings (and to navigate life’s ups and downs!). Deep breathing techniques calm our body and mind when cravings pop up.
Mindfulness also helps us develop more awareness around our cravings and when they are likely to arise.
Mindfulness is the practice of being present and aware of our thoughts, feelings, and surroundings. When it comes to stopping alcohol cravings, this present moment awareness is a powerful tool. Instead of trying to resist the craving, take a moment to observe it with curiosity and without judgment. This allows us to detach from the urge and ultimately reduce its intensity.
Similarly, engaging in activities that provide a sense of satisfaction or pleasure, such as indulging in a favorite hobby or spending time with loved ones, distract us from cravings. When we feel the urge to drink, we can redirect our attention to something enjoyable: reading a book, going for a walk, or playing a game. The key is to find an activity that we find intrinsically engaging and fun. Research actually shows that engaging in pleasurable activities can reduce cravings.
A critical component of stopping alcohol cravings is self-care. Many of us might picture luxurious spa days or meditation retreats when we hear that, but self-care is pretty simple. It includes anything that promotes physical and emotional well-being, such as exercise, healthy eating, and getting enough sleep. Taking care of ourselves reduces stress and anxiety, common triggers for alcohol cravings.
It's essential to note that stopping alcohol cravings and reducing alcohol consumption requires a gradual process. Abruptly cutting back on alcohol (especially if we’ve been drinking heavily) can sometimes lead to withdrawal symptoms, which can be dangerous without medical supervision. That’s why we recommend cutting down by no more than 10% per week. Professional support can guide us in safely reducing or ending our alcohol consumption over time, as well.
For some of us, reducing or eliminating alcohol might require medical intervention. And that’s okay! Medication can offer a helping hand as we build new coping mechanisms. In the initial stages of going alcohol-free or cutting back, certain medications have been shown to suppress alcohol cravings:
However, it's important to note that these medications aren't magic. They work best in conjunction with other treatments, such as counseling. Moreover, they might have contraindications with other medications or medical conditions. Before considering these options, it's essential to discuss with a healthcare professional who can provide guidance on potential risks, benefits, and monitoring.
Taking a comprehensive approach, which may include medication, can enhance our chances of successfully curbing those alcohol cravings and setting ourselves on a healthier path.
We’re not here to tout one diet over another, and we know that dietary preferences will vary. However, optimal nutrition is key to stopping alcohol cravings and improving our overall health. Here are a few nutrition-related changes that can keep pesky cravings at bay.
When our blood sugar dips too low, we face a greater risk of cravings. Our bodies know that alcohol quickly spikes our glucose levels, bringing about a quick state change. However, long-term heavy alcohol use puts us at higher risk for frequent hypoglycemia (low blood sugar), which means our blood sugar may already be imbalanced when we remove alcohol. This is why a nutritious diet and healthy eating habits are essential for curbing cravings.
Focus on whole foods: healthy fats (olive oil, avocados, nuts), protein (chicken, eggs, fish), complex carbohydrates (quinoa, brown rice, beans, legumes), fruits, and vegetables. Avoid or limit processed foods, as these can lead to further blood sugar imbalances.
When choosing what to eat, focus on hitting three categories with each meal and snack: fiber, protein, and healthy fats. Fiber feeds the good bacteria in our gut and keeps us full. Protein and healthy fats also encourage satiety. Snacks high in refined sugar, refined carbs (i.e., white bread or crackers), or saturated fats don’t check all of the nutritional boxes that keep us satiated and properly fueling our bodies. When our food intake is balanced and covers several categories, we can stay focused and energized throughout the day. And this means fewer cravings!
It can be tempting to skip meals, especially if we’re swamped at work or have many nagging responsibilities. Unfortunately, skipping meals only makes us hangry and leads to poor concentration. Eating at regular intervals is especially important for maintaining balanced blood sugar levels throughout the day. We should aim to eat something with protein, complex carbs, and healthy fats every three to four hours to keep our blood sugar stable and avoid those dreaded hunger-related mood swings. This also keeps our metabolism firing, which maintains a healthy body weight. And, of course, it’ll keep us from falling into the cravings trap.
Breakfast is the most important meal of the day for a reason: by keeping our blood sugar levels from dropping too low, it reduces cravings.
The key is to choose our first meal of the day wisely. We can make improvements to our breakfast by making sure it’s balanced and full of protein. When we “break” our body’s overnight “fast” with a nutritious and satisfying meal, we provide fuel and energy for a good day. Eggs, protein smoothies, oatmeal with a little nut butter mixed in — all of these are excellent options for a breakfast that properly fuels us. When we’re appropriately nourished, we’re less likely to succumb to cravings.
When tweaking dietary habits (or any habit, for that matter), always start small. When doing something new, like changing our relationship with alcohol, we don’t want to overwhelm ourselves with drastic changes in too many other areas, such as nutrition. Pick just one area — like eating meals at regular intervals, grabbing a balanced afternoon snack, or meal prepping on the weekends — and see how that feels. We should carry on with the changes that support our ability to stave off cravings and adjust the ones that don’t. We’ll be surprised at how much a change in our eating habits can affect how often — and how intensely — we experience alcohol cravings.
Reducing alcohol cravings and changing our relationship with alcohol is a personal process that requires dedication and motivation. Slips and setbacks are normal, and we shouldn’t be discouraged if we encounter them.
Work on one coping strategy at a time as you quit alcohol or reduce your intake. For instance, start with a mindfulness practice or make adjustments to your diet. With each change, you’ll fortify yourself against the pull of cravings and grow stronger each day. Incorporating these strategies into your daily routine can reduce your desire for alcohol and improve your overall well-being.
And remember: it’s also okay to seek help from a medical professional or mental health expert. Changing our relationship with alcohol requires a multifaceted approach, and there’s nothing wrong with needing outside help. You are worth the effort and you deserve to live your healthiest and most empowered life! Let’s get there together, one conquered craving at a time.
HALT at the start: Hungry, Angry, Lonely, Tired. Learn the science behind these triggers and master cravings. Turn HALT into a tool for healthier habits.
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 Friday night, and you're at a bar with your friends. The atmosphere is filled with laughter and banter; the drinks are flowing. But as you sip on that cocktail, there's a subtle nudge in the back of your mind reminding you of your recent commitment to reduce your alcohol intake. Yet something about this setting, this night, makes it hard to resist that next drink.
There’s no getting around it: the environmental factors and emotional states we find ourselves in often serve as triggers for undesirable habits, such as excessive drinking. Research shows that understanding these triggers and implementing coping strategies can aid in cutting back or quitting altogether. One such effective strategy is HALT — an acronym for hungry, angry, lonely, and tired. Any of these HALT states impacts our ability to make and stick to our drinking goals.
While HALT serves as an easy-to-remember acronym, each of its components — hunger, anger, loneliness, and tiredness — holds profound implications for self-control and decision-making. Understanding these in depth adds layers to the practical utility of the HALT framework, making it a nuanced tool for self-regulation.
When hungry, the stomach produces the hormone ghrelin, signaling the brain it’s time to eat. But ghrelin has other roles; it also influences the dopamine pathways, which play a vital part in decision-making and risk assessment. Elevated ghrelin levels can tilt the balance in favor of immediate gratification over long-term benefits. This mechanism explains why poor food choices — or even poor choices regarding alcohol consumption — are more likely when hungry.
Anger triggers a fight-or-flight response, releasing adrenaline and other catecholamines. These biochemical changes prepare the body for rapid action, but they are less useful for thoughtful decision-making. Increased adrenaline reduces the operational efficacy of the prefrontal cortex (the brain’s “CEO”), lowering inhibitory control. This is why an angry person is more likely to make impulsive decisions, such as consuming more alcohol than intended.
Feeling lonely or socially isolated can increase cortisol, commonly known as the “stress hormone.” Elevated cortisol levels, particularly when chronic, can disrupt synaptic regulation, impairing memory and concentration. High cortisol also affects the amygdala, making us more susceptible to emotional decision-making and risk-taking behavior. This cortisol-amygdala interaction may make loneliness a significant trigger for giving in to cravings.
Adequate rest is crucial for optimal brain function, especially for the prefrontal cortex. Lack of sleep has been shown to impair cognitive functions like attention, working memory, and impulse control. In this state of reduced cognitive resources, our ability to make considered choices is compromised, and the likelihood of succumbing to cravings increases.
Given how each component of HALT can impair decision-making capabilities, stopping to assess our emotional and physical state can reboot our brain. By identifying and addressing these specific states, we can restore some balance to the neural pathways and hormones that play a crucial role in self-control. The key is awareness and timely intervention, and this is where HALT excels.
Willpower has been glorified as the golden ticket to self-control and positive change. Yet, time and again, even the most determined individuals find themselves grappling with the same behavioral pitfalls. Why? The answer lies in the fundamental limitations of traditional coping mechanisms, which often fail to account for the intricate relationship between emotional states and neural pathways.
Contrary to popular belief, willpower is not an inexhaustible resource; it's more like a battery that drains over the day. Psychological research has identified a phenomenon known as "ego depletion," which suggests that self-control and willpower are finite resources that get used up throughout the day. Ego depletion means that relying solely on willpower to combat triggers can be a risky proposition, especially as the day wears on and our reserves run low.
The "out of sight, out of mind" strategy suggests that avoiding triggers — by steering clear of bars or social situations where alcohol is present — can help manage cravings. While this method can provide temporary relief, it's not a real solution. It doesn’t address the internal emotional states, such as loneliness or anger, that may fuel our cravings in the first place. So even if external triggers are eliminated, the internal triggers remain, always lurking in the background.
Another common coping mechanism is rationalization, in which people convince themselves that indulging "just this once" won't have long-term consequences. This thought process arises from cognitive distortions that occur when the impulse-driven regions of the brain gain the upper hand over the logical, prefrontal cortex. The brain tricks itself into making exceptions, which can quickly escalate into old habits.
Many people resort to alternative sources of instant gratification to suppress cravings, whether it's binge-watching TV or indulging in junk food. These activities may offer a momentary escape but fail to address the stress or emotional vacuum that triggered the craving. Emotional escapism offers a short-term fix but neglects the underlying issue, making it a less effective coping mechanism in the long run.
What sets HALT apart is its focus on identifying and tackling the root emotional and physical states contributing to cravings. By offering a more nuanced understanding of ourselves in any given moment, HALT allows for a more effective, personalized strategy to manage triggers. It bridges the gap between emotional states and neural pathways, offering a more holistic and sustainable approach to behavior modification.
While understanding the science behind HALT and its effectiveness is enlightening, the real magic begins when this framework is personalized and made actionable. Thankfully, with modern technology and some old-fashioned discipline, adopting HALT into our daily lives can be a game-changer in the fight against cravings and unhealthy habits.
Ever found yourself craving a drink but couldn't pinpoint exactly why? That’s where the HALT journal comes into play. Keeping a pocket-sized notebook or using a dedicated app (like Reframe!) to track instances when cravings strike can serve as an emotional compass. Note the time, the situation, and your emotional state. Did the craving hit during a stressful work meeting? Or perhaps during a moment of loneliness over the weekend?
By cataloging these instances, patterns begin to emerge, helping us identify the specific emotional states that most often lead to cravings. Over time, this self-monitoring becomes an invaluable resource for preemptive action. For example, if our feelings of loneliness often trigger cravings, we can take proactive steps to address that emotional state, such as planning social activities or speaking with a therapist.
If HALT serves as the emotional compass, the five-minute rule is the equivalent of "stopping to ask for directions." When a craving hits, rather than acting on impulse, wait for just five minutes. During this pause, consult your HALT journal. Does the current craving align with a previously identified emotional state? If so, this awareness alone can often reduce the urge to indulge, returning control to the rational part of the brain. These five minutes grant a moment of clarity amid emotional turbulence.
Hunger is a tricky emotional state: it's both physiological and psychological. When hunger strikes, the brain's ability to make rational decisions diminishes, making it more likely to give in to cravings. The solution? Keep healthy snacks like fruit or protein bars on hand. Having these easily accessible snacks serves a dual purpose: they both satiate the hunger and distract from the craving. Over time, the brain starts associating these healthy alternatives with the feeling of hunger, rewiring neural pathways and making cravings easier to bypass.
Anger can compromise judgment and trigger cravings. While it’s a natural emotion, how we handle anger can make all the difference. Practicing deep-breathing exercises like the 4-7-8 technique — inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale completely through the mouth for 8 seconds — can help calm the nervous system and provide emotional clarity. Additionally, creating physical distance from the trigger situation often equates to emotional distance. Leaving the room or stepping outside for some fresh air can allow the emotional storm to subside, offering perspective and reducing impulsivity.
Loneliness is more than an emotional state; it can trigger various unhealthy habits, including drinking. One effective way to counteract this emotional state is to establish a list of friends or family who can offer emotional support. Feeling isolated? Reach out for a chat! Sometimes, even a brief conversation can provide that emotional pivot needed to shift focus away from cravings. And these conversations serve a dual purpose: they fulfill the need for human connection and also act as a distraction from the craving itself.
Tiredness might seem like the least harmful trigger among HALT's quartet, but its impact shouldn't be underestimated. When feeling low on energy, performing quick physical activities like jumping jacks, push-ups, or even a brisk walk around the block can make a world of difference. Physical activity releases endorphins, the body's natural mood lifters. These endorphins can wake up the mind, divert attention from cravings, and inject a burst of energy to carry on with the day.
In today's digital age, help can be just a tap away. The Reframe app has evidence-backed cravings tools to help you resist the urge to drink. Whether it's a guided meditation, a quick breathing exercise, or even a lesson in cognitive behavioral therapy techniques, our app can be an incredibly handy resource. By having our app at the ready, the immediate urge to act on a craving can be replaced by a more constructive, health-conscious activity, offering another layer of defense in the battle against bad habits.
There's something exhilarating about embarking on a journey toward betterment. Of course, it’s not all sunshine and rainbows; challenges will inevitably pop up, testing your resolve and dedication. But that's what makes the journey worthwhile. Armed with HALT and a range of personalized strategies, each obstacle becomes a stepping stone toward a healthier, happier life.
Setbacks? Sure, they'll happen. But rather than viewing them as failures, see them as learning opportunities. Each day is a new chance to make choices that are aligned with better health and well-being. With each correct choice, the dream of a healthier, more fulfilling life stops being a dream and starts becoming reality. So why wait? Every day is another chance to make the choices that bring you closer to your goals.
It's Friday night, and you're at a bar with your friends. The atmosphere is filled with laughter and banter; the drinks are flowing. But as you sip on that cocktail, there's a subtle nudge in the back of your mind reminding you of your recent commitment to reduce your alcohol intake. Yet something about this setting, this night, makes it hard to resist that next drink.
There’s no getting around it: the environmental factors and emotional states we find ourselves in often serve as triggers for undesirable habits, such as excessive drinking. Research shows that understanding these triggers and implementing coping strategies can aid in cutting back or quitting altogether. One such effective strategy is HALT — an acronym for hungry, angry, lonely, and tired. Any of these HALT states impacts our ability to make and stick to our drinking goals.
While HALT serves as an easy-to-remember acronym, each of its components — hunger, anger, loneliness, and tiredness — holds profound implications for self-control and decision-making. Understanding these in depth adds layers to the practical utility of the HALT framework, making it a nuanced tool for self-regulation.
When hungry, the stomach produces the hormone ghrelin, signaling the brain it’s time to eat. But ghrelin has other roles; it also influences the dopamine pathways, which play a vital part in decision-making and risk assessment. Elevated ghrelin levels can tilt the balance in favor of immediate gratification over long-term benefits. This mechanism explains why poor food choices — or even poor choices regarding alcohol consumption — are more likely when hungry.
Anger triggers a fight-or-flight response, releasing adrenaline and other catecholamines. These biochemical changes prepare the body for rapid action, but they are less useful for thoughtful decision-making. Increased adrenaline reduces the operational efficacy of the prefrontal cortex (the brain’s “CEO”), lowering inhibitory control. This is why an angry person is more likely to make impulsive decisions, such as consuming more alcohol than intended.
Feeling lonely or socially isolated can increase cortisol, commonly known as the “stress hormone.” Elevated cortisol levels, particularly when chronic, can disrupt synaptic regulation, impairing memory and concentration. High cortisol also affects the amygdala, making us more susceptible to emotional decision-making and risk-taking behavior. This cortisol-amygdala interaction may make loneliness a significant trigger for giving in to cravings.
Adequate rest is crucial for optimal brain function, especially for the prefrontal cortex. Lack of sleep has been shown to impair cognitive functions like attention, working memory, and impulse control. In this state of reduced cognitive resources, our ability to make considered choices is compromised, and the likelihood of succumbing to cravings increases.
Given how each component of HALT can impair decision-making capabilities, stopping to assess our emotional and physical state can reboot our brain. By identifying and addressing these specific states, we can restore some balance to the neural pathways and hormones that play a crucial role in self-control. The key is awareness and timely intervention, and this is where HALT excels.
Willpower has been glorified as the golden ticket to self-control and positive change. Yet, time and again, even the most determined individuals find themselves grappling with the same behavioral pitfalls. Why? The answer lies in the fundamental limitations of traditional coping mechanisms, which often fail to account for the intricate relationship between emotional states and neural pathways.
Contrary to popular belief, willpower is not an inexhaustible resource; it's more like a battery that drains over the day. Psychological research has identified a phenomenon known as "ego depletion," which suggests that self-control and willpower are finite resources that get used up throughout the day. Ego depletion means that relying solely on willpower to combat triggers can be a risky proposition, especially as the day wears on and our reserves run low.
The "out of sight, out of mind" strategy suggests that avoiding triggers — by steering clear of bars or social situations where alcohol is present — can help manage cravings. While this method can provide temporary relief, it's not a real solution. It doesn’t address the internal emotional states, such as loneliness or anger, that may fuel our cravings in the first place. So even if external triggers are eliminated, the internal triggers remain, always lurking in the background.
Another common coping mechanism is rationalization, in which people convince themselves that indulging "just this once" won't have long-term consequences. This thought process arises from cognitive distortions that occur when the impulse-driven regions of the brain gain the upper hand over the logical, prefrontal cortex. The brain tricks itself into making exceptions, which can quickly escalate into old habits.
Many people resort to alternative sources of instant gratification to suppress cravings, whether it's binge-watching TV or indulging in junk food. These activities may offer a momentary escape but fail to address the stress or emotional vacuum that triggered the craving. Emotional escapism offers a short-term fix but neglects the underlying issue, making it a less effective coping mechanism in the long run.
What sets HALT apart is its focus on identifying and tackling the root emotional and physical states contributing to cravings. By offering a more nuanced understanding of ourselves in any given moment, HALT allows for a more effective, personalized strategy to manage triggers. It bridges the gap between emotional states and neural pathways, offering a more holistic and sustainable approach to behavior modification.
While understanding the science behind HALT and its effectiveness is enlightening, the real magic begins when this framework is personalized and made actionable. Thankfully, with modern technology and some old-fashioned discipline, adopting HALT into our daily lives can be a game-changer in the fight against cravings and unhealthy habits.
Ever found yourself craving a drink but couldn't pinpoint exactly why? That’s where the HALT journal comes into play. Keeping a pocket-sized notebook or using a dedicated app (like Reframe!) to track instances when cravings strike can serve as an emotional compass. Note the time, the situation, and your emotional state. Did the craving hit during a stressful work meeting? Or perhaps during a moment of loneliness over the weekend?
By cataloging these instances, patterns begin to emerge, helping us identify the specific emotional states that most often lead to cravings. Over time, this self-monitoring becomes an invaluable resource for preemptive action. For example, if our feelings of loneliness often trigger cravings, we can take proactive steps to address that emotional state, such as planning social activities or speaking with a therapist.
If HALT serves as the emotional compass, the five-minute rule is the equivalent of "stopping to ask for directions." When a craving hits, rather than acting on impulse, wait for just five minutes. During this pause, consult your HALT journal. Does the current craving align with a previously identified emotional state? If so, this awareness alone can often reduce the urge to indulge, returning control to the rational part of the brain. These five minutes grant a moment of clarity amid emotional turbulence.
Hunger is a tricky emotional state: it's both physiological and psychological. When hunger strikes, the brain's ability to make rational decisions diminishes, making it more likely to give in to cravings. The solution? Keep healthy snacks like fruit or protein bars on hand. Having these easily accessible snacks serves a dual purpose: they both satiate the hunger and distract from the craving. Over time, the brain starts associating these healthy alternatives with the feeling of hunger, rewiring neural pathways and making cravings easier to bypass.
Anger can compromise judgment and trigger cravings. While it’s a natural emotion, how we handle anger can make all the difference. Practicing deep-breathing exercises like the 4-7-8 technique — inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale completely through the mouth for 8 seconds — can help calm the nervous system and provide emotional clarity. Additionally, creating physical distance from the trigger situation often equates to emotional distance. Leaving the room or stepping outside for some fresh air can allow the emotional storm to subside, offering perspective and reducing impulsivity.
Loneliness is more than an emotional state; it can trigger various unhealthy habits, including drinking. One effective way to counteract this emotional state is to establish a list of friends or family who can offer emotional support. Feeling isolated? Reach out for a chat! Sometimes, even a brief conversation can provide that emotional pivot needed to shift focus away from cravings. And these conversations serve a dual purpose: they fulfill the need for human connection and also act as a distraction from the craving itself.
Tiredness might seem like the least harmful trigger among HALT's quartet, but its impact shouldn't be underestimated. When feeling low on energy, performing quick physical activities like jumping jacks, push-ups, or even a brisk walk around the block can make a world of difference. Physical activity releases endorphins, the body's natural mood lifters. These endorphins can wake up the mind, divert attention from cravings, and inject a burst of energy to carry on with the day.
In today's digital age, help can be just a tap away. The Reframe app has evidence-backed cravings tools to help you resist the urge to drink. Whether it's a guided meditation, a quick breathing exercise, or even a lesson in cognitive behavioral therapy techniques, our app can be an incredibly handy resource. By having our app at the ready, the immediate urge to act on a craving can be replaced by a more constructive, health-conscious activity, offering another layer of defense in the battle against bad habits.
There's something exhilarating about embarking on a journey toward betterment. Of course, it’s not all sunshine and rainbows; challenges will inevitably pop up, testing your resolve and dedication. But that's what makes the journey worthwhile. Armed with HALT and a range of personalized strategies, each obstacle becomes a stepping stone toward a healthier, happier life.
Setbacks? Sure, they'll happen. But rather than viewing them as failures, see them as learning opportunities. Each day is a new chance to make choices that are aligned with better health and well-being. With each correct choice, the dream of a healthier, more fulfilling life stops being a dream and starts becoming reality. So why wait? Every day is another chance to make the choices that bring you closer to your goals.
Find yourself reaching for french fries, pizza, or a bag of chips at the end of a long night of drinking? Gain insight into why we experience the “drunchies” after consuming alcohol, and learn how to prevent it.
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’ve been doing well all week. You’ve been exercising, eating healthy meals full of lean protein and vegetables, and drinking lots of water. But then Friday rolls around. You meet some friends for happy hour after work, and you eat a solid meal while drinking several cocktails. The night carries on and by the time you head home, you suddenly feel ravenous. You feel like you haven’t eaten for days and want to consume all the things you so diligently avoided during the week: pizza, fried foods, chips, and sweets. What’s going on?
In this post, we’ll explore why we experience the “drunk munchies”— the “drunchies” — after drinking. We’ll also look at how the “drunchies” affect our health, and what we can do to avoid them. Let’s get started!
The “drunchies” are cravings for foods that are high in fat, salt, sugar, and carbohydrates after a session of moderate to heavy drinking. Pizza, french fries, or potato or tortilla chips are typically at the top of the list. Doritos Locos Tacos combo, anyone?
This is a common experience for those who drink: one survey found that 82% of Americans are self-proclaimed drunken snackers (and more than 50% regret it the next day!).
Interestingly, even if we consumed food before or during drinking, we still might experience a ravenous hunger later that has us reaching for those fatty foods. Why?
Researchers have found that alcohol stimulates the same neurons in our brain that our body triggers when it goes into starvation mode. More specifically, the agouti-related peptide (AgRP) neurons — special neurons in our brain that deal with hunger and other functions — are activated during intoxication.
In other words, our brain actually thinks it’s starving while under the influence of alcohol. Instead of our body saying, “I just got a lot of calories, so I have fuel and am full,” the opposite occurs. Although calories have been ingested, our brain encourages more food intake.
Similarly, studies have shown that alcohol intake encourages our brain to release galanin — a neurochemical that promotes a need for fatty foods. In fact, when we wake up after a night of drinking, the galanin levels in our brain are typically much higher than usual. This helps explain not only our late night jaunts for pizza, but also our cravings for a huge breakfast sandwich the morning after drinking.
The “drunchies” can also be explained by examining how our body processes alcohol. We typically think of alcoholic beverages — especially beer — as being full of carbohydrates. As such, we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop.
Here’s how it works: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it.
While our liver is working on breaking down the alcohol, it isn’t doing its other jobs effectively, including regulating the amount of glucose in our blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar drops even when we eat foods that are high in sugar or carbohydrates.
Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to focus on detoxifying the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar. This might explain why after drinking we often crave something sweet, like donuts or cookies.
You know that “feel good” feeling that comes after you start drinking? Alcohol activates our brain’s reward center and stimulates the release of dopamine — a neurotransmitter that encourages us to do more of what makes us feel good.
But alcohol isn’t the only thing that spikes our dopamine levels. Research shows that fatty, sugary snacks activate the release of dopamine, giving us a feeling of pleasure and reward. This effect is so powerful that introducing even small amounts of high-fat, high-sugar foods into our diets can rewire our brain circuits, causing us to crave more.
After a night of drinking, as the alcohol starts to wear off and our dopamine levels drop, our brain craves another dopamine hit. Fatty, sugary foods are often the quickest and easiest way to get our dopamine levels back up.
Alcohol lowers our inhibitions, so while we might have successfully chosen healthy foods and maintained a balanced diet all week, after a drink or two, our willpower goes out the door. With a drink in hand, we’re more likely to grab handfuls of nuts, chips, bread, or whatever is in front of us without giving it much thought.
This is because alcohol impacts our prefrontal cortex, the part of the brain responsible for decision-making and impulse control. When we consume alcohol, our prefrontal cortex has a harder time doing its job, making it easier for us to decide to indulge in junk food. Studies show that people consume more at meals when they’re drinking alcohol or have been drinking before a meal.
While one night of the “drunchies” might not seem so harmful, over time it can cause us to gain weight, putting us at a greater risk for obesity and diabetes. Alcohol alone can lead to obesity and diabetes, but when it’s combined with calorie-dense foods, we’re at an even greater risk.
Part of the problem is that indulging in fatty, salty, or sugary foods doesn’t just stop the night of a drinking session: it often continues into the next day. One study found that college students who drank alcohol not only consumed more fatty and salty foods, but were less likely to skip breakfast or brunch on the day after a night of drinking compared to mornings not following alcohol consumption. They also reported opting for greasy bacon, eggs, and cheese sandwiches instead of granola.
What many people don’t realize, however, is that these “feel-good” foods can actually make us feel worse after a night of heavy drinking. For instance, salt and fat can make us more dehydrated and worsen hangover symptoms, such as headaches.
Repeatedly giving into the drunchies can do a number on our self-esteem and motivation to maintain a healthy lifestyle. We’re more likely to “give in” to unhealthy eating in the days that follow, given that we already fell off the wagon. Plus, any disappointment we feel in ourselves might drive us to further engage in unhealthy habits — perpetuating a dangerous cycle.
The bottom line? The more regularly we consume alcohol, the more unhealthy calories we’re likely to consume, increasing our risk of obesity and diabetes and making it more difficult to make healthy lifestyle choices.
There’s no known set amount of alcohol that causes the “drunchies.” Even one alcoholic beverage can affect our brain and body, triggering us to indulge in something we might not have consumed otherwise.
However, the “drunchies” typically occur with moderate to heavy alcohol consumption. The name, after all — as a combination of “drunk” and “munchies” — indicates that we’ve likely reached a level of intoxication. Generally speaking, the more alcohol we consume, the more likely we’ll find ourselves reaching for those unhealthy snacks.
Binge drinking in particular is a recipe for disaster. Not only does it put our health and safety in jeopardy, but it can lead to elevated levels of food intake given the large volume of alcohol we’ve consumed.
The best way to avoid the “drunchies” is to avoid alcohol entirely or significantly cut back on our alcohol consumption. Not reaching the point of intoxication is one sure way to prevent our brain from sending the “I’m starving” signals.
However, if we do choose to drink, here are seven tips to help mitigate the effects of alcohol:
The “drunchies” are real! Drinking alcohol activates neurons in our brain that send an “I’m starving” signal. Even if we consume a meal and are supposed to be “full,” our brain tells us otherwise, which can be too powerful a signal to deny. Drinking alcohol also decreases our blood sugar levels, which makes us crave fatty, sugary, carb-heavy foods. Similar to alcohol, these foods activate the release of dopamine, providing us with that “feel good” feeling and causing us to crave more. Over time, continually indulging in alcohol and these unhealthy foods can cause weight gain, putting us at a greater risk for developing obesity and all the diseases that can come with it.
If you’re struggling to control your alcohol consumption, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier lifestyle habits.
You’ve been doing well all week. You’ve been exercising, eating healthy meals full of lean protein and vegetables, and drinking lots of water. But then Friday rolls around. You meet some friends for happy hour after work, and you eat a solid meal while drinking several cocktails. The night carries on and by the time you head home, you suddenly feel ravenous. You feel like you haven’t eaten for days and want to consume all the things you so diligently avoided during the week: pizza, fried foods, chips, and sweets. What’s going on?
In this post, we’ll explore why we experience the “drunk munchies”— the “drunchies” — after drinking. We’ll also look at how the “drunchies” affect our health, and what we can do to avoid them. Let’s get started!
The “drunchies” are cravings for foods that are high in fat, salt, sugar, and carbohydrates after a session of moderate to heavy drinking. Pizza, french fries, or potato or tortilla chips are typically at the top of the list. Doritos Locos Tacos combo, anyone?
This is a common experience for those who drink: one survey found that 82% of Americans are self-proclaimed drunken snackers (and more than 50% regret it the next day!).
Interestingly, even if we consumed food before or during drinking, we still might experience a ravenous hunger later that has us reaching for those fatty foods. Why?
Researchers have found that alcohol stimulates the same neurons in our brain that our body triggers when it goes into starvation mode. More specifically, the agouti-related peptide (AgRP) neurons — special neurons in our brain that deal with hunger and other functions — are activated during intoxication.
In other words, our brain actually thinks it’s starving while under the influence of alcohol. Instead of our body saying, “I just got a lot of calories, so I have fuel and am full,” the opposite occurs. Although calories have been ingested, our brain encourages more food intake.
Similarly, studies have shown that alcohol intake encourages our brain to release galanin — a neurochemical that promotes a need for fatty foods. In fact, when we wake up after a night of drinking, the galanin levels in our brain are typically much higher than usual. This helps explain not only our late night jaunts for pizza, but also our cravings for a huge breakfast sandwich the morning after drinking.
The “drunchies” can also be explained by examining how our body processes alcohol. We typically think of alcoholic beverages — especially beer — as being full of carbohydrates. As such, we assume that they raise our blood glucose level. However, unlike with carbohydrates, alcohol doesn’t turn to sugar in our body. In fact, while sugar and carbohydrate-rich foods raise our blood glucose levels, alcohol actually has the opposite effect: it makes our blood sugar drop.
Here’s how it works: our liver is in charge of turning foods into energy for our cells, usually in the form of glucose. Alcohol, however, primarily gets broken down in the liver — and since it’s considered a toxin, our body works extra hard to get rid of it.
While our liver is working on breaking down the alcohol, it isn’t doing its other jobs effectively, including regulating the amount of glucose in our blood. This is why our blood glucose can end up dropping. While we’re drinking, our blood sugar drops even when we eat foods that are high in sugar or carbohydrates.
Simply put, the moment alcohol enters our bloodstream, our liver drops everything else to focus on detoxifying the harmful substance. And even when our liver does break down the alcohol, it’s converted into carbon dioxide and water — not sugar. This might explain why after drinking we often crave something sweet, like donuts or cookies.
You know that “feel good” feeling that comes after you start drinking? Alcohol activates our brain’s reward center and stimulates the release of dopamine — a neurotransmitter that encourages us to do more of what makes us feel good.
But alcohol isn’t the only thing that spikes our dopamine levels. Research shows that fatty, sugary snacks activate the release of dopamine, giving us a feeling of pleasure and reward. This effect is so powerful that introducing even small amounts of high-fat, high-sugar foods into our diets can rewire our brain circuits, causing us to crave more.
After a night of drinking, as the alcohol starts to wear off and our dopamine levels drop, our brain craves another dopamine hit. Fatty, sugary foods are often the quickest and easiest way to get our dopamine levels back up.
Alcohol lowers our inhibitions, so while we might have successfully chosen healthy foods and maintained a balanced diet all week, after a drink or two, our willpower goes out the door. With a drink in hand, we’re more likely to grab handfuls of nuts, chips, bread, or whatever is in front of us without giving it much thought.
This is because alcohol impacts our prefrontal cortex, the part of the brain responsible for decision-making and impulse control. When we consume alcohol, our prefrontal cortex has a harder time doing its job, making it easier for us to decide to indulge in junk food. Studies show that people consume more at meals when they’re drinking alcohol or have been drinking before a meal.
While one night of the “drunchies” might not seem so harmful, over time it can cause us to gain weight, putting us at a greater risk for obesity and diabetes. Alcohol alone can lead to obesity and diabetes, but when it’s combined with calorie-dense foods, we’re at an even greater risk.
Part of the problem is that indulging in fatty, salty, or sugary foods doesn’t just stop the night of a drinking session: it often continues into the next day. One study found that college students who drank alcohol not only consumed more fatty and salty foods, but were less likely to skip breakfast or brunch on the day after a night of drinking compared to mornings not following alcohol consumption. They also reported opting for greasy bacon, eggs, and cheese sandwiches instead of granola.
What many people don’t realize, however, is that these “feel-good” foods can actually make us feel worse after a night of heavy drinking. For instance, salt and fat can make us more dehydrated and worsen hangover symptoms, such as headaches.
Repeatedly giving into the drunchies can do a number on our self-esteem and motivation to maintain a healthy lifestyle. We’re more likely to “give in” to unhealthy eating in the days that follow, given that we already fell off the wagon. Plus, any disappointment we feel in ourselves might drive us to further engage in unhealthy habits — perpetuating a dangerous cycle.
The bottom line? The more regularly we consume alcohol, the more unhealthy calories we’re likely to consume, increasing our risk of obesity and diabetes and making it more difficult to make healthy lifestyle choices.
There’s no known set amount of alcohol that causes the “drunchies.” Even one alcoholic beverage can affect our brain and body, triggering us to indulge in something we might not have consumed otherwise.
However, the “drunchies” typically occur with moderate to heavy alcohol consumption. The name, after all — as a combination of “drunk” and “munchies” — indicates that we’ve likely reached a level of intoxication. Generally speaking, the more alcohol we consume, the more likely we’ll find ourselves reaching for those unhealthy snacks.
Binge drinking in particular is a recipe for disaster. Not only does it put our health and safety in jeopardy, but it can lead to elevated levels of food intake given the large volume of alcohol we’ve consumed.
The best way to avoid the “drunchies” is to avoid alcohol entirely or significantly cut back on our alcohol consumption. Not reaching the point of intoxication is one sure way to prevent our brain from sending the “I’m starving” signals.
However, if we do choose to drink, here are seven tips to help mitigate the effects of alcohol:
The “drunchies” are real! Drinking alcohol activates neurons in our brain that send an “I’m starving” signal. Even if we consume a meal and are supposed to be “full,” our brain tells us otherwise, which can be too powerful a signal to deny. Drinking alcohol also decreases our blood sugar levels, which makes us crave fatty, sugary, carb-heavy foods. Similar to alcohol, these foods activate the release of dopamine, providing us with that “feel good” feeling and causing us to crave more. Over time, continually indulging in alcohol and these unhealthy foods can cause weight gain, putting us at a greater risk for developing obesity and all the diseases that can come with it.
If you’re struggling to control your alcohol consumption, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier lifestyle habits.
Uncover the science behind why we reach for alcohol when we're idle and discover unique, fun ways to outsmart your brain and break the cycle. Let's turn our “boring” moments into exciting opportunities!
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 felt it — that nagging sensation of boredom. Contrary to popular belief, it's not just a result of having nothing to do. In fact, boredom is a genuine emotion, akin to happiness or sadness. When this emotion surfaces, it reveals our disconnection or lack of interest in our surroundings or activities. And how does our brain react? It searches for a spark, something to stimulate and captivate us. This might explain why, in such moments, we impulsively reach for distractions, like the remote or a social media scroll.
But why do some of us reach for alcohol? If you’ve found yourself noticing, “It seems that I drink because I’m bored and lonely,” the answer lies in our brain's reward system. Understanding this relationship between boredom and alcohol is crucial for breaking an unhealthy cycle of drinking out of boredom and finding more fulfilling ways to spend our time.
Boredom, a state we’ve all experienced, can be a tricky beast. But remember that, scientifically, boredom is an emotion — just like appiness or sadness. It typically occurs when we find ourselves disengaged from what's going on around us or when there's a lack of interest or enjoyment in our activities.
In such scenarios, our brain searches for something exciting or rewarding, leading us towards behaviors that can stimulate and intrigue us. It's why we might suddenly find ourselves reaching for that remote, a candy bar, or for some, a bottle of alcohol.
Consuming alcohol stimulates the release of dopamine, a neurotransmitter that plays a significant role in our brain's reward system. Dopamine is like a pat on the back from our brain. It signals a feeling of satisfaction, pleasure, or reward, encouraging us to repeat the behavior that led to this good feeling.
So, when we're bored and our brain is looking for that dopamine hit, it can often recall that alcohol was a past source of reward. That's why we might find ourselves reaching for a drink when we're simply sitting and not doing much.
Over time, with regular alcohol consumption, our brain starts to adapt. Our reward system gets recalibrated to account for the frequent dopamine hits coming from the alcohol. Our brain starts needing more and more alcohol to experience the same level of reward or pleasure, resulting in increased alcohol consumption.
But it's not just about seeking pleasure. Our brain also becomes accustomed to the presence of alcohol and starts to see it as the “new normal.” So when there's no alcohol, things seem a bit off. The brain starts to signal the craving for alcohol, not just to seek pleasure but also to restore what it perceives as normalcy.
Now that we've discussed how our brain processes boredom and alcohol, we can see how the two are linked. When we're bored, our brain seeks stimulation. Drinking when bored provides that in the form of dopamine release. Over time, as our brain adapts to the frequent presence of alcohol, it starts to associate alcohol not just as a source of pleasure but also as a means to escape boredom. This is how we enter (and get caught in) the boredom-alcohol loop.
Understanding this connection is the first step towards breaking the cycle. The next is learning to see it differently.
Instead of seeing boredom as an absence that needs to be filled, we can instead see it as an exciting opportunity for something new to arise. After all, some of the greatest discoveries happened as a result of boredom! Here are a few famous examples:
These stories remind us that boredom isn't merely a state of inactivity or idleness — it can also be a time for reflection, creativity, and unexpected discovery.
Boredom can indeed lead to cravings for alcohol, but it doesn't have to be this way. With understanding and a few targeted strategies, you can retrain your brain to seek healthier, more fulfilling ways to escape boredom.
Remember, the journey to managing alcohol cravings is unique for each person. It's about finding what works best for you, so feel free to modify these actions to suit your lifestyle, interests, and resources. You're not just cutting back on alcohol; you're creating a more engaging, fulfilling life!
We've all felt it — that nagging sensation of boredom. Contrary to popular belief, it's not just a result of having nothing to do. In fact, boredom is a genuine emotion, akin to happiness or sadness. When this emotion surfaces, it reveals our disconnection or lack of interest in our surroundings or activities. And how does our brain react? It searches for a spark, something to stimulate and captivate us. This might explain why, in such moments, we impulsively reach for distractions, like the remote or a social media scroll.
But why do some of us reach for alcohol? If you’ve found yourself noticing, “It seems that I drink because I’m bored and lonely,” the answer lies in our brain's reward system. Understanding this relationship between boredom and alcohol is crucial for breaking an unhealthy cycle of drinking out of boredom and finding more fulfilling ways to spend our time.
Boredom, a state we’ve all experienced, can be a tricky beast. But remember that, scientifically, boredom is an emotion — just like appiness or sadness. It typically occurs when we find ourselves disengaged from what's going on around us or when there's a lack of interest or enjoyment in our activities.
In such scenarios, our brain searches for something exciting or rewarding, leading us towards behaviors that can stimulate and intrigue us. It's why we might suddenly find ourselves reaching for that remote, a candy bar, or for some, a bottle of alcohol.
Consuming alcohol stimulates the release of dopamine, a neurotransmitter that plays a significant role in our brain's reward system. Dopamine is like a pat on the back from our brain. It signals a feeling of satisfaction, pleasure, or reward, encouraging us to repeat the behavior that led to this good feeling.
So, when we're bored and our brain is looking for that dopamine hit, it can often recall that alcohol was a past source of reward. That's why we might find ourselves reaching for a drink when we're simply sitting and not doing much.
Over time, with regular alcohol consumption, our brain starts to adapt. Our reward system gets recalibrated to account for the frequent dopamine hits coming from the alcohol. Our brain starts needing more and more alcohol to experience the same level of reward or pleasure, resulting in increased alcohol consumption.
But it's not just about seeking pleasure. Our brain also becomes accustomed to the presence of alcohol and starts to see it as the “new normal.” So when there's no alcohol, things seem a bit off. The brain starts to signal the craving for alcohol, not just to seek pleasure but also to restore what it perceives as normalcy.
Now that we've discussed how our brain processes boredom and alcohol, we can see how the two are linked. When we're bored, our brain seeks stimulation. Drinking when bored provides that in the form of dopamine release. Over time, as our brain adapts to the frequent presence of alcohol, it starts to associate alcohol not just as a source of pleasure but also as a means to escape boredom. This is how we enter (and get caught in) the boredom-alcohol loop.
Understanding this connection is the first step towards breaking the cycle. The next is learning to see it differently.
Instead of seeing boredom as an absence that needs to be filled, we can instead see it as an exciting opportunity for something new to arise. After all, some of the greatest discoveries happened as a result of boredom! Here are a few famous examples:
These stories remind us that boredom isn't merely a state of inactivity or idleness — it can also be a time for reflection, creativity, and unexpected discovery.
Boredom can indeed lead to cravings for alcohol, but it doesn't have to be this way. With understanding and a few targeted strategies, you can retrain your brain to seek healthier, more fulfilling ways to escape boredom.
Remember, the journey to managing alcohol cravings is unique for each person. It's about finding what works best for you, so feel free to modify these actions to suit your lifestyle, interests, and resources. You're not just cutting back on alcohol; you're creating a more engaging, fulfilling life!
Navigating the rocky road of alcohol withdrawal? Our latest blog unravels the timeline and shares science-backed steps for a smoother journey
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!
Alcohol is often the life of the party, the familiar accompaniment to times of celebration or commiseration. But while it may appear harmless in moderation, heavy and prolonged consumption can set the stage for a daunting chapter: alcohol withdrawal.
For many, the term "alcohol withdrawal" brings vague images of shaky hands or restless nights. But there's more to this condition than meets the eye. Alcohol withdrawal is the body's response when an individual accustomed to regular, heavy drinking suddenly reduces or ceases their alcohol consumption. Picture your brain having grown used to dancing in sync with alcohol's beats. When the music suddenly stops — when you stop drinking alcohol is stopped — the brain stumbles, leading to a cascade of physical and emotional symptoms.
As with any profound life experience, the symptoms and severity of alcohol withdrawal are unique to each of us. Some might face mild discomfort, while others could confront life-threatening complications. The timeline following quitting can be predictable, but it's also influenced by a variety of factors.
If you're considering or currently navigating this challenging path, preparation is paramount. By understanding the signs, knowing when to seek medical assistance, and arming yourself with coping strategies, you can approach this journey with confidence.
We all know that alcohol withdrawal is no picnic. But what is it, exactly? The term refers to a set of symptoms that may happen when a person who has been drinking heavily for weeks, months, or years suddenly stops or significantly reduces their alcohol intake.
The brain is at the center of withdrawal symptoms. Accustomed to adjusting for alcohol’s depressant effects, it has learned to increase the production of certain chemicals that stimulate brain activity. When alcohol consumption is reduced or stopped, the brain doesn’t shift gears right away; it continues to produce stimulating chemicals at a higher rate, even though alcohol’s depressant effects are no longer present.
This imbalance in brain chemistry leads to withdrawal symptoms, which are both physical and psychological. Physical symptoms include nausea, sweating, shaking, headache, and elevated heart rate, while psychological ones include anxiety, irritability, depression, and mood swings.
In more severe cases, withdrawal can also include hallucinations, seizures, as well as the notorious DTs, delirium tremens — a condition that consists of confusion, fever, and even severe hallucinations and agitation.
Because alcohol withdrawal can be severe and potentially life-threatening, it can be a good idea to manage it under medical supervision. Treatment might include medical assessment, monitoring of vital signs, nutritional support, medication, and ongoing support and therapy to aid in long-term recovery.
Alcohol withdrawal isn't a universal experience — it varies from person to person. Typically, it follows a general timeline, but the duration and severity of symptoms can be influenced by several factors, including how long you've been drinking, how much you typically drink, your overall physical health, and whether you've been through withdrawal before.
As with every great journey, it's essential to prepare and plan for any obstacles along the way. Here are some steps to help you navigate:
The next time you find yourself in that cozy armchair, enjoying your coffee and your clear mind, remember that you’ve embarked on a journey of courage and strength. Each day, each step takes you closer to reclaiming your life from alcohol. And that's something to be proud of!
Alcohol is often the life of the party, the familiar accompaniment to times of celebration or commiseration. But while it may appear harmless in moderation, heavy and prolonged consumption can set the stage for a daunting chapter: alcohol withdrawal.
For many, the term "alcohol withdrawal" brings vague images of shaky hands or restless nights. But there's more to this condition than meets the eye. Alcohol withdrawal is the body's response when an individual accustomed to regular, heavy drinking suddenly reduces or ceases their alcohol consumption. Picture your brain having grown used to dancing in sync with alcohol's beats. When the music suddenly stops — when you stop drinking alcohol is stopped — the brain stumbles, leading to a cascade of physical and emotional symptoms.
As with any profound life experience, the symptoms and severity of alcohol withdrawal are unique to each of us. Some might face mild discomfort, while others could confront life-threatening complications. The timeline following quitting can be predictable, but it's also influenced by a variety of factors.
If you're considering or currently navigating this challenging path, preparation is paramount. By understanding the signs, knowing when to seek medical assistance, and arming yourself with coping strategies, you can approach this journey with confidence.
We all know that alcohol withdrawal is no picnic. But what is it, exactly? The term refers to a set of symptoms that may happen when a person who has been drinking heavily for weeks, months, or years suddenly stops or significantly reduces their alcohol intake.
The brain is at the center of withdrawal symptoms. Accustomed to adjusting for alcohol’s depressant effects, it has learned to increase the production of certain chemicals that stimulate brain activity. When alcohol consumption is reduced or stopped, the brain doesn’t shift gears right away; it continues to produce stimulating chemicals at a higher rate, even though alcohol’s depressant effects are no longer present.
This imbalance in brain chemistry leads to withdrawal symptoms, which are both physical and psychological. Physical symptoms include nausea, sweating, shaking, headache, and elevated heart rate, while psychological ones include anxiety, irritability, depression, and mood swings.
In more severe cases, withdrawal can also include hallucinations, seizures, as well as the notorious DTs, delirium tremens — a condition that consists of confusion, fever, and even severe hallucinations and agitation.
Because alcohol withdrawal can be severe and potentially life-threatening, it can be a good idea to manage it under medical supervision. Treatment might include medical assessment, monitoring of vital signs, nutritional support, medication, and ongoing support and therapy to aid in long-term recovery.
Alcohol withdrawal isn't a universal experience — it varies from person to person. Typically, it follows a general timeline, but the duration and severity of symptoms can be influenced by several factors, including how long you've been drinking, how much you typically drink, your overall physical health, and whether you've been through withdrawal before.
As with every great journey, it's essential to prepare and plan for any obstacles along the way. Here are some steps to help you navigate:
The next time you find yourself in that cozy armchair, enjoying your coffee and your clear mind, remember that you’ve embarked on a journey of courage and strength. Each day, each step takes you closer to reclaiming your life from alcohol. And that's something to be proud of!
