Do you desire to travel alcohol free, but don't know how to be proactive? This guide dives deep into tips & tricks based on my personal experience. Learn what you should do, confidently, before traveling AF.

1. RESEARCH

Take time to research where you are staying, where you want to dine, where you want to explore, everywhere. If you are staying at a hotel/resort, typically they want to accommodate your lodge. Tell them your favorite non-alcoholic beverages to supply in the fridge. It is also important to ask the host to remove any alcohol from the room.

2. LUGGAGE

If you can pack your favorite non-alcoholic beverages, depending on where you are traveling, do it! Ask your favorite beverage brand if they have travel size options. Make sure to pack tight & safe to avoid breakage.

3. MANTRA

Establishing your mindset before the trip is a priority. You need to choose to be alcohol free, mentally & physically. This decision will set the trip tone. Create a mantra about your alcohol-free choice that you can reference, during the trip, when you are experiencing a craving or just need to read it as a gentle reminder.

4. ROUTINE
   

Routines nourish and enhance your AF journey and habits can help support your cognitive function, too. The brain learns to anticipate habits and routines, and with disturbance, the brain becomes quickly overwhelmed. Restlessness & boredom is a result of a lack of structure. Example of ways you can create a routine, even while on vacation: Keep your sleeping and eating habits the same or similar. Get exercise and movement in, even if it's just a good stretch. Spend personal time exploring this new place. Stay connected to AF support through sober instagram or the Reframe chat forum. 

5. LANGUAGE

If you are traveling to a country where they speak a different language, it's best to learn how to say "I am sober" or "I am alcohol free" in that language. This will help you feel more confident when exploring & dining out. 

6. SUPPORT
   

If you can bring an alcohol-free companion, do it! If not, have your support companion or group ready to text or call, during a time you need to connect with someone. A daily check-in is great to add to your routine. It will help establish your alcohol-free mindset each day. 

7. TOOL KIT

It is important to stick to your AF plan. What is in your AF toolkit? 

Here are some ideas:

- Reframe App

- Find a local meeting or support group

- Craving Redirect

- Support System

- Meditation

- Gratitude Journal

- Podcast (Make sure you tune into Reframe's podcast, The Dry Life)

8. ADVENTURE

Explore! Keep your mind busy with activities and adventure, but not too busy that you are creating stress on your mind and body. Creating a schedule with activities will help prevent you from experiencing boredom and therefore, less time to think about filling it with alcohol. 

And lastly, keep it fun! : )

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By Chelsea Monroe | Mixed Without

Did you know that 78% of Americans feel stressed at least one day in a typical week - and 15% feel stressed every single day? As we get older and take on greater responsibilities, stress is an emotion that becomes more and more prevalent in our lives. It’s important to have coping mechanisms to deal with stress because too much long-term stress (also known as chronic-stress) can lead to various health problems including high blood pressure, heart disease, diabetes, and even cancer. In fact, studies have shown that stress can be more harmful to the body than smoking. With greater demands and responsibilities, coupled with the endless stream of information we take in on a daily basis, it’s no wonder that people often turn to alcohol to self-medicate and quiet the brain in times of high stress.

The problem is, drinking alcohol doesn’t help with feelings of stress, it only masks them. Not to mention, relying on alcohol to cope in times of stress can lead to alcohol dependence. If “I need a drink” has been your auto-pilot reply to all stressful occurrences in your day-to-day life, you’re not alone. Read on to discover five ways to deal with stress without alcohol.

1. Mediation

If stress has you anxious, tense, and worried, consider trying mediation. Spending even just a few minutes in mediation can help you restore your sense of calm and inner-peace. By focusing your attention inwards and away from the situation that is causing you stress, meditation can help you gain a new perspective. The exciting part about mediation is that you can practice it wherever you are; whether that’s out for a walk or in between difficult meetings at work. The Reframe app offers guided meditations for those new to the art and may need some guidance.

     2. Breathwork

Have you ever noticed how much better you feel after taking a deep breath? Focusing on your breath is a powerful tool that can help you ease stress and feel less anxious. There are so many different types of breathworks that can aid in the reduction of stress including:

• The act of deep breathing which requires you to take large breaths, all the way into your belly.
• Breath focus involves deep breathing while focusing on a picture or phrase in your mind that helps you feel more relaxed.
• Progressive muscle relaxation involves tensing a specific muscle group as you breath in and realizing it as you breath out. Do this from your head all the way down to your toes.

Whichever breathwork method you choose, try to not overthink it. This will only cause more stress.

      3. Movement

People enjoy drinking alcohol during times of stress because it leads to the release of dopamine in areas of the brain that produce pleasure and reward. But, did you know you can acquire those same "feel good" hormones with movement and light exercise? Moving your body in any way whether that’s through walking, dancing, stretching, or exercising can ease muscle tension and induce positive feelings. Next time you’re feeling particularly stressed, try getting up from your chair and moving your body! You’ll be amazed at how much better you’ll feel afterwards.

      4. Get a Good Night’s Sleep

When we are well rested, our capacity to cope with stress is much better than if we’ve slept poorly. Some tips for making sure you get a good night’s rest include going to bed and waking up at the same time daily, avoiding caffeine and alcohol, and incorporating movement into your day.

      5. Reach Out to Others for Support

If you feel as though stress is consuming your life enough to the point where you are self-medicating with alcohol, try reaching out to a loved one for support. You are not alone in this journey and chances are, there are other people in your life who are feeling the same way. In order to reduce the stigma surrounding mental health, we need to be okay with being open and honest about how we’re feeling. Talking to someone who understands what you’re going through can help reduce your stress and anxiety.

Now that you have some tools under your belt for managing stress, take the next step and download Reframe to help you remain motivated, supported, and accountable.

Now more than ever, the world is seeing more and more celebrities and influencers speak out about their decision to cut back or eliminate alcohol from their lifestyle. What was once thought of as a "trend" has become a permanent change for many.

As a society, we are becoming more aware of what our lives could be like, in the absence of alcohol, and many of us are ready to take the plunge! However, changing your relationship with alcohol can be DAUNTING, and not everyone is ready to dive in head first, especially if this is the first time you’ve ever thought about breaking up with booze.

Find comfort in knowing that you don’t necessarily have to quit drinking cold turkey right away, or even for good. This is a process that will take practice and a bit of getting used to. If you feel totally lost, and don’t know where to start, here are 5 simple ways you can start to change your drinking habits.

1. Stock up NA (non-alcoholic) options.

It’s easy to fall into the habit of picking up a bottle of wine while at the grocery store “just because”. Instead of buying more booze this weekend, try stocking up on some non-alcoholic options instead. Kombucha, sparkling water, and even 0.0% APV Beer can help quench your thirst and satisfy those cravings. It’s much easier to avoid the temptation of drinking when you limit the amount of alcohol you have in the house and keep alternative beverages on hand instead.

2. Try a dry challenge.

Many people drink because it’s a habit and because they’ve never had a reason not to drink. Challenges like #1000hoursdry or #SoberSeptember are a great way to break out of this habit and begin re-evaluating your relationship with alcohol. In fact, 82% of people who did a boozeless challenge say they drank less amounts of alcohol for up to a year after the challenge. Plus, telling people you are participating in a challenge is a great way to get them off your back when you tell them you aren’t drinking.

And it doesn’t have to just be in January or September. Here’s a list of challenges you can use for every month of the year!

#DryJanuary

#FeelFantasticFebruary

#ModerateMarch

#AbstinenceApril

#MissionNoBoozeMay

#DryJuly

#AbstemiousAugust

#SoberSeptember

#SoberOctober

#NoAlcoholNovember

#DontDrinkDecember

3. Plan boozeless activities.

Weekends can be a big trigger, so planning ahead and having things to do can really help change your drinking habits. Plus, going alcohol-free is the perfect time to try activities that you’ve always wanted to, but never had the time for because you spent your weekends drinking. Whether that’s taking a hike, doing some self-care, or staying in for a movie night, taking alcohol out of the picture allows you to be present and enjoy where you are.

4. Hang out with other non-drinkers

If you’re trying to cut back on your drinking, being around others who are drinking can make the process even more difficult. Instead, try to surround yourself with other people who find joy in doing things that don’t involve alcohol. You may even find that their habits and attitude will rub off on you!

5. Find new coping skills.

Besides social drinking, some of us may have other reasons we drink, like dealing with stress or negative emotions. Coming up with a solid list of healthy coping mechanisms can help when you’re feeling like you want to reach for the bottle. Meditation, movement, art, or journaling are all amazing places to start.

Now that you have some simple tools under your belt, take the next step and download Reframe to help you remain motivated, supported, and accountable.