Ready for a Year of Sobriety With Reframe?

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!

How do you measure a year? It might be enough time to train for a marathon, learn a language, or have a baby. A year can be jam-packed, or it can fly by, and setting goals is a great way to keep our time on track. But most goals — though absolutely worth pursuing — take a lot of extra effort on our part.

What if you could lose weight, look years younger, fix your sleep schedule, lower your resting heart rate, boost your immune system, improve your memory and concentration, save enough money for a vacation, improve the relationships in your life, and possibly get ahead in your career — all simply by not doing one thing? Sounds pretty amazing! To change your life in all those ways all you have to do is avoid alcohol.

While this is not to say that going without booze is effortless — it requires some strategizing and support — it’s absolutely doable, and it might be easier than you think. Let’s see what the amazing benefits of being sober for an entire year can bring!

Part 1: The Physical Benefits

The physical benefits of going sober for a year are nothing short of amazing. Here’s a preview, with a timeline of what to expect.

1. The Liver Gets a Much-Needed Chance To Repair

The liver is a remarkable organ responsible for processing what we eat and separating the nutrients from the waste products. One of its most important jobs is to clear our blood of toxic chemicals, including alcohol — which, as far as the liver is concerned, is a poison. This process is taxing, and although the liver has the remarkable ability to repair itself, there’s a limit to its powers.

Excessive alcohol use is notoriously hard on the liver and can lead to a number of problems ranging from inflammation to fatty liver disease, and eventually to cirrhosis or liver cancer. However, a year can do wonders for this remarkable organ. Here’s a timeline of how the liver heals:


• The first few weeks. Inflammation reduces starting from the first week.
• Months 2-3. Liver fat continues to drop and bile flow improves.
• Months 4-6. Liver enzymes get normalized, and the risk of liver fibrosis goes down by the half-year mark.
• Months 7-9. Liver fat continues to decrease.
• Months 10-12. Liver health is stabilized, and our risk of liver disease drops dramatically!

2. The Heart Gets Healthier

In addition to the liver, the heart is another organ that gets overwhelmed by excessive alcohol use. High blood pressure, an increased heart rate, and a risk of serious cardiovascular diseases such as heart attack and stroke have all been linked to having a few too many a few too many times. 

The first week. Right from the get-go, blood pressure decreases and the strain on our heart lifts. Instant relief!

• The first three months. In the first 12 weeks or so without booze, our heart rate stabilizes, and blood circulation improves. Blood pressure continues to stabilize.
• Months 4-6. By the half-year point, there’s a noticeable shift — our risk of arrhythmia decreases, and oxygenation levels improve. Another biggie? Lower cholesterol levels and a decreased risk of coronary artery disease.
• Months 7-9. The benefits keep adding up! By this point, our cardiac fitness has improved, and our blood pressure and cholesterol levels continue to get better.
• Months 10-12. At this point, we can celebrate the new year with a healthier, more stable heart and a significantly lower risk of heart disease.

3. Improved Digestion, Metabolism, and Weight Loss

Now, this is the one many of us have been waiting for. From the empty calories to midnight pizza runs, alcohol is notoriously bad for our waistline. Get ready for some major changes!

Part of the picture is also the way alcohol affects digestion. 

• First week. Metabolic reset begins, and our blood sugar levels stabilize.
• Weeks 2-4. Our appetite stabilizes, and we start to notice weight loss.
• Months 4-6. Our energy levels increase as we continue to lose weight. Plus, our insulin sensitivity improves, leading to more efficient nutrient metabolism.
• Months 7-12. In the second half of the year, our metabolic health continues to improve as our weight finds its way to a healthier point, whatever that may be. Get ready to greet the new year looking and feeling your best!

Part 2: The Brain Benefits

Last but certainly not least, let’s talk about brain health. Alcohol disrupts the balance of neurotransmitters — chemical messengers in our brain. In addition to causing depressant effects by boosting GABA and lowering glutamate, it artificially increases our levels of dopamine, the “reward” neurotransmitter that allows us to find pleasure in certain activities. This is why it can be so hard to stop drinking: by artificially flooding our brain with dopamine, the brain gets used to getting its “reward” from the bottle instead of from other activities.

As a depressant, alcohol is also notorious for slowing down our thinking and clouding our mind in “brain fog.” Over time, our memory suffers and, if we really go overboard, we can even end up with alcohol-induced brain damage. Moreover, by disrupting our gut heath, alcohol interferes with the brain-gut connection, which, in turn, disrupts the levels of serotonin in our brain by affecting the bacteria in the gut, where some of our serotonin is produced. The result? Mood swings and emotional instability.

Luckily, thanks to neuroplasticity — the brain’s ability to rewire itself and form new connections well into adulthood — much of this can be reversed or prevented by setting alcohol aside. And as the gut microbiome recovers, the gut-brain connection improves, and our mood stabilizes. Here’s what to expect:

• First week. As the alcohol-induced brain fog lifts, our mind begins to clear, and the neurotransmitter levels start to stabilize. 
• Weeks 2-4. Our concentration sharpens, focus and memory improve, and neuroplasticity really starts taking effect.
• Months 2-3. Memory and attention get even better, and neuroplasticity continues to work its magic.
• Months 4-6. Our emotions stabilize and, by the half-year point, our cognitive abilities are clearly on the mend. Our executive functioning improves, and we can see definite changes in how much sharper our thinking has become.
• Months 7-9. Our cognitive abilities continue to improve and consolidate. This is our new normal!
• Months 10-12. We feel more stable than ever, and the risk of alcohol-related neurological problems goes way down. Who knew a year could make such a difference?

Part 3: Other Perks

The health benefits of going sober for a year are astounding, but that’s not even all! There is so much more to look forward to.

1. Financial Savings

Without the money spent on cocktails on the weekend or bottles of wine for dinners at home, the savings really add up. Just imagine the possibilities and new opportunities that open up. What will it be? A dream vacation to see the Mayan temples in Mexico? A new Peloton bike to continue the fitness journey that going booze-free has made easier? A romantic weekend getaway? The sky's the limit!

2. More Authentic Relationships

While we sometimes see alcohol as a way to be more “social,” much of that effect is actually an illusion. For one thing, our senses and minds are dulled by its depressant effects, preventing us from truly engaging with others, paying attention to what they are saying, and then remembering the interactions the following day. Without alcohol clouding our true personality, relationships become more authentic and interactions get more rewarding. And conversations are more meaningful if we can remember them the next day!

3. Career Growth

Anyone who has gone to work on Monday after partying a bit too hard on the weekend knows what a drag it can be. But it’s more than that — alcohol can really hold us back when it comes to advancing in our career. It’s the little things: a missed day here and there, an important meeting during which we find ourselves spacing out or (worse) dozing off — it adds up. Without booze in the picture and our full brain power at our disposal, it’s easier to reach our full potential.

Your Sober Year: How To Do It

Now that you know some of the benefits, why not try it for yourself? Here are some tips to start your sober year and keep it going as you watch the amazing changes happen.

1. Think about your current relationship with alcohol. What would you like to change about it, and why? When do you tend to drink? How can you approach those situations when they come up? Don’t judge your current patterns — just note them and set an intention for the year. Pay special attention to what triggers you to drink and think about realistic ways to get around those triggers. It might mean scheduling alcohol-free activities for weekends when you know you used to drink in the past (such as holidays or specific times of year). The idea is to set yourself up for success from the start as much as possible.

2. Share your plan with people who support you. Having a “tribe” of people you can lean on can make all the difference. If a lot of your friends or family members currently drink, find an online community (such as Reframe!) of people who are on the same path as you. These days, a support team is just a click away, and it’s right there with you whenever you need it.

3. Nourish your body. As far as the body is concerned, make sure you’re nourishing it with good food, plenty of water, and regular sleep. All of these elements are essential as it rebuilds itself!

4. Nourish your mind. At the same time, make sure that you nourish your mind as well. To help the neurotransmitter levels in the brain get back to normal, try some activities that naturally boost dopamine levels. Socialize with authentic, fulfilling connections, heart-to-heart conversations, or even by catching up over Zoom. Engage in activities that get your creative juices flowing — painting, coloring, gardening, creating a dance routine — anything that gets you in that dopamine-boosting “flow state.”

5. Stay active. Exercise is a powerful tool to have at your side. Exercise will make the changes that are happening even more pronounced and longer-lasting. Plus, exercise releases endorphins and lowers cortisol levels, which helps with any cravings that come up, reduces depression, and lowers stress. Aerobic exercise has been found to be particularly useful in alcohol recovery. 

6. Develop a mindfulness practice. Mindfulness is all about watching your thoughts without judgment, which works wonders for getting and staying sober. It’s a science-backed way to dismiss cravings effectively, and it can significantly boost your overall emotional and mental stability. There are many types of meditation practices out there, as well as deep breathing exercises, yoga, and sound healing .

7. Keep track of your progress. It can be incredibly gratifying to see the changes on paper (or on your screen), so keep track of your progress! If you take pictures of yourself at regular intervals (say, every week or month), you’ll be amazed at the difference you’ll see as you transform into a new healthier version of yourself. 

It Doesn’t End There

While a year can bring amazing changes, why stop there? After all, there’s so much to gain and really nothing to lose when you ditch alcohol for good. It might seem like a stretch right now, but leave the door open for the possibility of continuing this journey if you feel like it’s right for you. Rethinking your relationship with alcohol is, in the end, all about adding things to your life — not depriving yourself of anything or taking anything away. Who knows where it can take you in the months or years to come?

How do you measure a year? It might be enough time to train for a marathon, learn a language, or have a baby. A year can be jam-packed, or it can fly by, and setting goals is a great way to keep our time on track. But most goals — though absolutely worth pursuing — take a lot of extra effort on our part.

What if you could lose weight, look years younger, fix your sleep schedule, lower your resting heart rate, boost your immune system, improve your memory and concentration, save enough money for a vacation, improve the relationships in your life, and possibly get ahead in your career — all simply by not doing one thing? Sounds pretty amazing! To change your life in all those ways all you have to do is avoid alcohol.

While this is not to say that going without booze is effortless — it requires some strategizing and support — it’s absolutely doable, and it might be easier than you think. Let’s see what the amazing benefits of being sober for an entire year can bring!

Part 1: The Physical Benefits

The physical benefits of going sober for a year are nothing short of amazing. Here’s a preview, with a timeline of what to expect.

1. The Liver Gets a Much-Needed Chance To Repair

The liver is a remarkable organ responsible for processing what we eat and separating the nutrients from the waste products. One of its most important jobs is to clear our blood of toxic chemicals, including alcohol — which, as far as the liver is concerned, is a poison. This process is taxing, and although the liver has the remarkable ability to repair itself, there’s a limit to its powers.

Excessive alcohol use is notoriously hard on the liver and can lead to a number of problems ranging from inflammation to fatty liver disease, and eventually to cirrhosis or liver cancer. However, a year can do wonders for this remarkable organ. Here’s a timeline of how the liver heals:


• The first few weeks. Inflammation reduces starting from the first week.
• Months 2-3. Liver fat continues to drop and bile flow improves.
• Months 4-6. Liver enzymes get normalized, and the risk of liver fibrosis goes down by the half-year mark.
• Months 7-9. Liver fat continues to decrease.
• Months 10-12. Liver health is stabilized, and our risk of liver disease drops dramatically!

2. The Heart Gets Healthier

In addition to the liver, the heart is another organ that gets overwhelmed by excessive alcohol use. High blood pressure, an increased heart rate, and a risk of serious cardiovascular diseases such as heart attack and stroke have all been linked to having a few too many a few too many times. 

The first week. Right from the get-go, blood pressure decreases and the strain on our heart lifts. Instant relief!

• The first three months. In the first 12 weeks or so without booze, our heart rate stabilizes, and blood circulation improves. Blood pressure continues to stabilize.
• Months 4-6. By the half-year point, there’s a noticeable shift — our risk of arrhythmia decreases, and oxygenation levels improve. Another biggie? Lower cholesterol levels and a decreased risk of coronary artery disease.
• Months 7-9. The benefits keep adding up! By this point, our cardiac fitness has improved, and our blood pressure and cholesterol levels continue to get better.
• Months 10-12. At this point, we can celebrate the new year with a healthier, more stable heart and a significantly lower risk of heart disease.

3. Improved Digestion, Metabolism, and Weight Loss

Now, this is the one many of us have been waiting for. From the empty calories to midnight pizza runs, alcohol is notoriously bad for our waistline. Get ready for some major changes!

Part of the picture is also the way alcohol affects digestion. 

• First week. Metabolic reset begins, and our blood sugar levels stabilize.
• Weeks 2-4. Our appetite stabilizes, and we start to notice weight loss.
• Months 4-6. Our energy levels increase as we continue to lose weight. Plus, our insulin sensitivity improves, leading to more efficient nutrient metabolism.
• Months 7-12. In the second half of the year, our metabolic health continues to improve as our weight finds its way to a healthier point, whatever that may be. Get ready to greet the new year looking and feeling your best!

Part 2: The Brain Benefits

Last but certainly not least, let’s talk about brain health. Alcohol disrupts the balance of neurotransmitters — chemical messengers in our brain. In addition to causing depressant effects by boosting GABA and lowering glutamate, it artificially increases our levels of dopamine, the “reward” neurotransmitter that allows us to find pleasure in certain activities. This is why it can be so hard to stop drinking: by artificially flooding our brain with dopamine, the brain gets used to getting its “reward” from the bottle instead of from other activities.

As a depressant, alcohol is also notorious for slowing down our thinking and clouding our mind in “brain fog.” Over time, our memory suffers and, if we really go overboard, we can even end up with alcohol-induced brain damage. Moreover, by disrupting our gut heath, alcohol interferes with the brain-gut connection, which, in turn, disrupts the levels of serotonin in our brain by affecting the bacteria in the gut, where some of our serotonin is produced. The result? Mood swings and emotional instability.

Luckily, thanks to neuroplasticity — the brain’s ability to rewire itself and form new connections well into adulthood — much of this can be reversed or prevented by setting alcohol aside. And as the gut microbiome recovers, the gut-brain connection improves, and our mood stabilizes. Here’s what to expect:

• First week. As the alcohol-induced brain fog lifts, our mind begins to clear, and the neurotransmitter levels start to stabilize. 
• Weeks 2-4. Our concentration sharpens, focus and memory improve, and neuroplasticity really starts taking effect.
• Months 2-3. Memory and attention get even better, and neuroplasticity continues to work its magic.
• Months 4-6. Our emotions stabilize and, by the half-year point, our cognitive abilities are clearly on the mend. Our executive functioning improves, and we can see definite changes in how much sharper our thinking has become.
• Months 7-9. Our cognitive abilities continue to improve and consolidate. This is our new normal!
• Months 10-12. We feel more stable than ever, and the risk of alcohol-related neurological problems goes way down. Who knew a year could make such a difference?

Part 3: Other Perks

The health benefits of going sober for a year are astounding, but that’s not even all! There is so much more to look forward to.

1. Financial Savings

Without the money spent on cocktails on the weekend or bottles of wine for dinners at home, the savings really add up. Just imagine the possibilities and new opportunities that open up. What will it be? A dream vacation to see the Mayan temples in Mexico? A new Peloton bike to continue the fitness journey that going booze-free has made easier? A romantic weekend getaway? The sky's the limit!

2. More Authentic Relationships

While we sometimes see alcohol as a way to be more “social,” much of that effect is actually an illusion. For one thing, our senses and minds are dulled by its depressant effects, preventing us from truly engaging with others, paying attention to what they are saying, and then remembering the interactions the following day. Without alcohol clouding our true personality, relationships become more authentic and interactions get more rewarding. And conversations are more meaningful if we can remember them the next day!

3. Career Growth

Anyone who has gone to work on Monday after partying a bit too hard on the weekend knows what a drag it can be. But it’s more than that — alcohol can really hold us back when it comes to advancing in our career. It’s the little things: a missed day here and there, an important meeting during which we find ourselves spacing out or (worse) dozing off — it adds up. Without booze in the picture and our full brain power at our disposal, it’s easier to reach our full potential.

Your Sober Year: How To Do It

Now that you know some of the benefits, why not try it for yourself? Here are some tips to start your sober year and keep it going as you watch the amazing changes happen.

1. Think about your current relationship with alcohol. What would you like to change about it, and why? When do you tend to drink? How can you approach those situations when they come up? Don’t judge your current patterns — just note them and set an intention for the year. Pay special attention to what triggers you to drink and think about realistic ways to get around those triggers. It might mean scheduling alcohol-free activities for weekends when you know you used to drink in the past (such as holidays or specific times of year). The idea is to set yourself up for success from the start as much as possible.

2. Share your plan with people who support you. Having a “tribe” of people you can lean on can make all the difference. If a lot of your friends or family members currently drink, find an online community (such as Reframe!) of people who are on the same path as you. These days, a support team is just a click away, and it’s right there with you whenever you need it.

3. Nourish your body. As far as the body is concerned, make sure you’re nourishing it with good food, plenty of water, and regular sleep. All of these elements are essential as it rebuilds itself!

4. Nourish your mind. At the same time, make sure that you nourish your mind as well. To help the neurotransmitter levels in the brain get back to normal, try some activities that naturally boost dopamine levels. Socialize with authentic, fulfilling connections, heart-to-heart conversations, or even by catching up over Zoom. Engage in activities that get your creative juices flowing — painting, coloring, gardening, creating a dance routine — anything that gets you in that dopamine-boosting “flow state.”

5. Stay active. Exercise is a powerful tool to have at your side. Exercise will make the changes that are happening even more pronounced and longer-lasting. Plus, exercise releases endorphins and lowers cortisol levels, which helps with any cravings that come up, reduces depression, and lowers stress. Aerobic exercise has been found to be particularly useful in alcohol recovery. 

6. Develop a mindfulness practice. Mindfulness is all about watching your thoughts without judgment, which works wonders for getting and staying sober. It’s a science-backed way to dismiss cravings effectively, and it can significantly boost your overall emotional and mental stability. There are many types of meditation practices out there, as well as deep breathing exercises, yoga, and sound healing .

7. Keep track of your progress. It can be incredibly gratifying to see the changes on paper (or on your screen), so keep track of your progress! If you take pictures of yourself at regular intervals (say, every week or month), you’ll be amazed at the difference you’ll see as you transform into a new healthier version of yourself. 

It Doesn’t End There

While a year can bring amazing changes, why stop there? After all, there’s so much to gain and really nothing to lose when you ditch alcohol for good. It might seem like a stretch right now, but leave the door open for the possibility of continuing this journey if you feel like it’s right for you. Rethinking your relationship with alcohol is, in the end, all about adding things to your life — not depriving yourself of anything or taking anything away. Who knows where it can take you in the months or years to come?

Optimize Your Health With Reframe

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!

What Is Wine?

Wine is possibly the world’s oldest fermented beverage. Our earliest ancestors likely purposely fermented fruits for recreational purposes, and by 8,000 BCE, winemaking had become a standardized process and had spread across Europe. Wine has long held an important place in many cultural and religious traditions, often symbolizing life, celebration, and community.

The production of wine usually involves the fermentation of grapes. Each style of wine has a different process, and tastes vary depending on the variety of grape, the soil, the growing temperature, and many other factors. There are many varieties of wine, but they generally fall into a few categories.

• White wines, such as chardonnay, sauvignon blanc, and pinot grigio.
• Red wines like cabernet sauvignon, merlot, and pinot noir.
• Sparkling wines, like Champagne and prosecco.
• Dessert wines, which are syrupy sweet.
• Fortified wines like port, sherry, or Madeira, are wines with liquor added.

While the following styles are technically wines, some people do not count them in the “wine” category because they are not made from grapes.

• Fruit wines, which can be made from just about any fruit, but most commonly cherries, strawberries, plums, or pears.
• Ciders, which are made from fermented apples.
• Mead is also called “honey wine” because it’s made from, well, honey.

What Is Beer?

Beer is another one of the world's oldest fermented drinks. Evidence suggests that the beverage we would recognize today as beer emerged around 3,500-3,100 BCE in Iran, though early forms of it likely existed well before this period. Throughout history, beer has played significant roles in various cultural and religious ceremonies.

Ranked as one of the most popular beverages globally (third, behind only water and tea), beer is crafted through the brewing and fermentation of grains, such as wheat and barley. Other ingredients may be added to flavor the beer, like fruit juice, hops, coffee, or spices. Through the ages, many styles of beer have emerged, often as local specialties that get re-interpreted as they spread. Let’s look at a few.

• Light beers like lagers, pale ales, pilsners, or hefeweizens.
• Dark beers like porters, stouts, and Belgian quads.
• Fruity beers like sours, fruit beers, and lambics.
• Specialty beers made with rice, corn, or oats. 

Nutrition, Calories, and Alcohol Content

Now that we know a little about the wide worlds of beer and wine, we may be wondering how these two compare. Are there more calories in wine vs. beer? Is one more nutritious than the other? How much alcohol is in wine vs. beer? Let’s take a look!

Alcohol Content Clash

The alcohol content of a beverage is measured in a unit called alcohol by volume (ABV). In any alcoholic beverage, ABV represents the percentage of alcohol in the liquid — the rest is water or juice. So how do wine and beer compare?

Wine ABV tends to stay pretty consistent within each style. Winemaking is very dependent on tradition, and different grape varieties have been developed to complement different alcohol levels. For instance, red wines typically range from 12-15% ABV while white wines and dessert wines come in around 9-14% ABV. Fortified wines are usually around 20-25%.

Beers, on the other hand, are more experimental — especially with the rise of the craft beer industry. Light beers can have an ABV as low as 3-4%, while stronger ales and dark beers may range from 6-12% ABV or higher.

Calorie Clash

You usually don’t see calories listed on your alcoholic beverage. Ever wonder why? Part of the reason is that most governments don’t consider alcohol to be food, so it isn’t subject to the same laws requiring labels for ingredients, calorie content, and nutritional values. (Most countries require manufacturers to disclose alcohol content, but that’s not always the case.)

Higher alcohol content generally means higher calories. Because of this, wine usually has more calories than beer, ounce per ounce. Wine also tends to have more residual sugar than beer. Ever heard of “sweet wine” vs “dry wine”? One 5 oz. serving of wine can range from 120 calories in dry varieties to 140 calories in sweet ones. If you’re calorie conscious, opt for dry wines like cabernet sauvignon, pinot noir, pinot grigio, or sauvignon blanc.

Calorie content in beer varies by alcohol content and also by style, but most of the calories in beer come directly from its alcohol content. Low-ABV beers like light beers tend to have 100-120 calories, while high-ABV beers can have as many as 200-300 calories per 12 oz. serving. Fruit beers can be made with artificial flavoring, but if they’re made with real fruit juice they’ll likely be higher in sugar (and calories).

Weighing the Nutrition

Both beer and wine contain marginal amounts of fats and proteins, but they vary in carbohydrate content based on style. Beer, especially beer with higher malt content, typically has more carbohydrates than wine, except sweet wines.

Beer contains trace amounts of a variety of nutrients. It's made from grains like barley and wheat, which contribute small amounts of B vitamins, particularly B12, and minerals like selenium, potassium, and magnesium. But these don’t make beer healthy! These nutrients values typically clock in at less than 2% of their recommended daily intake.

Surely you’ve heard of the supposed health benefits of red wine. That’s because it contains polyphenols, an antioxidant found in grape skins. Polyphenols are associated with heart health benefits and may help in reducing inflammation. So, is wine healthier than beer? Not so fast! You can find these same healthy compounds in grape skins, and experts agree the risks of alcohol outweigh the benefits of polyphenols found in red wine. Red wine also contains small amounts of minerals like potassium and iron. However, the quantities aren’t substantial enough to contribute to our daily nutritional needs.

Comparing Health Effects

While beer and wine are occasionally touted for various health benefits, it's crucial to approach these claims with caution, as the purported benefits have generally been disproven. The benefits tend to be circumstantial or related to byproducts of the fermentation process studied in isolation — the alcohol counteracts any benefit.

Alcohol is known to have negative impacts on every area of our health, including our stomach, kidneys, bones, teeth, gut, liver, skin, and more. Drinking alcohol increases our risk of cancer and can worsen our mental health.

Bottom Line: Which Is Better?

As a 2018 study said, “The safest level of drinking is none.” If we include alcohol in our life, the most important factor in maximizing our health is to exercise mindfulness and moderation. It’s also important to pay attention to other areas of our health that may compound with alcohol’s negative effects. Maintaining a healthy diet, exercising regularly, sleeping enough, and caring for our mental health help us nourish our whole selves so that we can live a long, healthy life.

Quitting or cutting back on alcohol has tons of benefits, and it can be a practice in self-care. The Reframe app offers a variety of resources that can help you change your relationship with alcohol based on your health goals.

What Is Wine?

Wine is possibly the world’s oldest fermented beverage. Our earliest ancestors likely purposely fermented fruits for recreational purposes, and by 8,000 BCE, winemaking had become a standardized process and had spread across Europe. Wine has long held an important place in many cultural and religious traditions, often symbolizing life, celebration, and community.

The production of wine usually involves the fermentation of grapes. Each style of wine has a different process, and tastes vary depending on the variety of grape, the soil, the growing temperature, and many other factors. There are many varieties of wine, but they generally fall into a few categories.

• White wines, such as chardonnay, sauvignon blanc, and pinot grigio.
• Red wines like cabernet sauvignon, merlot, and pinot noir.
• Sparkling wines, like Champagne and prosecco.
• Dessert wines, which are syrupy sweet.
• Fortified wines like port, sherry, or Madeira, are wines with liquor added.

While the following styles are technically wines, some people do not count them in the “wine” category because they are not made from grapes.

• Fruit wines, which can be made from just about any fruit, but most commonly cherries, strawberries, plums, or pears.
• Ciders, which are made from fermented apples.
• Mead is also called “honey wine” because it’s made from, well, honey.

What Is Beer?

Beer is another one of the world's oldest fermented drinks. Evidence suggests that the beverage we would recognize today as beer emerged around 3,500-3,100 BCE in Iran, though early forms of it likely existed well before this period. Throughout history, beer has played significant roles in various cultural and religious ceremonies.

Ranked as one of the most popular beverages globally (third, behind only water and tea), beer is crafted through the brewing and fermentation of grains, such as wheat and barley. Other ingredients may be added to flavor the beer, like fruit juice, hops, coffee, or spices. Through the ages, many styles of beer have emerged, often as local specialties that get re-interpreted as they spread. Let’s look at a few.

• Light beers like lagers, pale ales, pilsners, or hefeweizens.
• Dark beers like porters, stouts, and Belgian quads.
• Fruity beers like sours, fruit beers, and lambics.
• Specialty beers made with rice, corn, or oats. 

Nutrition, Calories, and Alcohol Content

Now that we know a little about the wide worlds of beer and wine, we may be wondering how these two compare. Are there more calories in wine vs. beer? Is one more nutritious than the other? How much alcohol is in wine vs. beer? Let’s take a look!

Alcohol Content Clash

The alcohol content of a beverage is measured in a unit called alcohol by volume (ABV). In any alcoholic beverage, ABV represents the percentage of alcohol in the liquid — the rest is water or juice. So how do wine and beer compare?

Wine ABV tends to stay pretty consistent within each style. Winemaking is very dependent on tradition, and different grape varieties have been developed to complement different alcohol levels. For instance, red wines typically range from 12-15% ABV while white wines and dessert wines come in around 9-14% ABV. Fortified wines are usually around 20-25%.

Beers, on the other hand, are more experimental — especially with the rise of the craft beer industry. Light beers can have an ABV as low as 3-4%, while stronger ales and dark beers may range from 6-12% ABV or higher.

Calorie Clash

You usually don’t see calories listed on your alcoholic beverage. Ever wonder why? Part of the reason is that most governments don’t consider alcohol to be food, so it isn’t subject to the same laws requiring labels for ingredients, calorie content, and nutritional values. (Most countries require manufacturers to disclose alcohol content, but that’s not always the case.)

Higher alcohol content generally means higher calories. Because of this, wine usually has more calories than beer, ounce per ounce. Wine also tends to have more residual sugar than beer. Ever heard of “sweet wine” vs “dry wine”? One 5 oz. serving of wine can range from 120 calories in dry varieties to 140 calories in sweet ones. If you’re calorie conscious, opt for dry wines like cabernet sauvignon, pinot noir, pinot grigio, or sauvignon blanc.

Calorie content in beer varies by alcohol content and also by style, but most of the calories in beer come directly from its alcohol content. Low-ABV beers like light beers tend to have 100-120 calories, while high-ABV beers can have as many as 200-300 calories per 12 oz. serving. Fruit beers can be made with artificial flavoring, but if they’re made with real fruit juice they’ll likely be higher in sugar (and calories).

Weighing the Nutrition

Both beer and wine contain marginal amounts of fats and proteins, but they vary in carbohydrate content based on style. Beer, especially beer with higher malt content, typically has more carbohydrates than wine, except sweet wines.

Beer contains trace amounts of a variety of nutrients. It's made from grains like barley and wheat, which contribute small amounts of B vitamins, particularly B12, and minerals like selenium, potassium, and magnesium. But these don’t make beer healthy! These nutrients values typically clock in at less than 2% of their recommended daily intake.

Surely you’ve heard of the supposed health benefits of red wine. That’s because it contains polyphenols, an antioxidant found in grape skins. Polyphenols are associated with heart health benefits and may help in reducing inflammation. So, is wine healthier than beer? Not so fast! You can find these same healthy compounds in grape skins, and experts agree the risks of alcohol outweigh the benefits of polyphenols found in red wine. Red wine also contains small amounts of minerals like potassium and iron. However, the quantities aren’t substantial enough to contribute to our daily nutritional needs.

Comparing Health Effects

While beer and wine are occasionally touted for various health benefits, it's crucial to approach these claims with caution, as the purported benefits have generally been disproven. The benefits tend to be circumstantial or related to byproducts of the fermentation process studied in isolation — the alcohol counteracts any benefit.

Alcohol is known to have negative impacts on every area of our health, including our stomach, kidneys, bones, teeth, gut, liver, skin, and more. Drinking alcohol increases our risk of cancer and can worsen our mental health.

Bottom Line: Which Is Better?

As a 2018 study said, “The safest level of drinking is none.” If we include alcohol in our life, the most important factor in maximizing our health is to exercise mindfulness and moderation. It’s also important to pay attention to other areas of our health that may compound with alcohol’s negative effects. Maintaining a healthy diet, exercising regularly, sleeping enough, and caring for our mental health help us nourish our whole selves so that we can live a long, healthy life.

Quitting or cutting back on alcohol has tons of benefits, and it can be a practice in self-care. The Reframe app offers a variety of resources that can help you change your relationship with alcohol based on your health goals.

Say Goodbye to Alcohol With Reframe

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!

If you’ve ever wondered whether a loved one has a drinking problem, chances are they probably do. But no matter how obvious it may be, it can be difficult to know what to do about it or how you can help them. Do you just keep ignoring it? Try talking to them? Or stage an intervention? 

Holding an alcohol intervention may seem drastic, but it might be just the thing your loved one needs to get healthier — and happier. 

In this post, we’ll explore what an alcohol intervention is and how to do an intervention for alcohol misuse effectively. We’ll also look at treatment options for those of us struggling with alcohol misuse. Let’s get started!

What Is an Alcoholic Intervention? 

Simply put, an alcoholic intervention is a structured meeting organized by family or friends of a person with alcohol misuse. The goal of the meeting is to encourage the person to seek help or treatment for their alcohol misuse by pointing out concerns related to their current drinking patterns. For instance, family or friends might comment on how drinking seems to have taken a toll on their health or caused them to neglect their daily responsibilities. 

Alcoholic interventions can be effective because they force the drinker to look at how their own behavior and actions have affected those closest to them. In other words, it can help them broaden their perspective. And seeing how many people they’ve affected — and how deeply — can give them the motivation they need to make a change. 

It’s worth noting that while interventions can be planned solely by family members and friends, they can be more effective when organized in conjunction with a doctor or another health care professional, such as a licensed alcohol and drug counselor. In fact, the National Council on Alcoholism and Drug Dependence says that 90% of people agree to get help when an intervention is conducted by a trained interventionist. 

How To Do an Alcohol Intervention 

So how do you actually do an alcohol intervention? Typically, an alcohol intervention unfolds in the following 8 steps: 

• Make a plan. Successful interventions require thoughtful planning. This is why it’s helpful to have the support, resources, and guidance of a counselor, psychologist, social worker or doctor. These qualified professionals can help develop a plan that specifically addresses our loved one’s circumstances and needs.

• Form the intervention team. It’s important to determine who will be part of the intervention. This often includes 4-6 close friends or family members, people who genuinely care about the person with alcohol misuse. The goal is to have a team of people to support and encourage the individual on their road to recovery. Don’t include anyone your loved one doesn’t like or those who might not be able to follow the agreed upon plan.

• Decide on consequences. Once you have an intervention team in place, it’s time to think about the specific consequences that you will present to the person struggling with alcohol misuse if they refuse treatment. The consequences should reflect how serious the intervention team is about their loved one getting help. Such consequences could include asking them to move out, losing visitation rights with children, or taking away their car.

• Determine what will be said. Each member of the intervention team should plan what they’re going to say ahead of time. The goal is to share concerns, feelings or examples about how the person’s drinking has affected them. Try using “I” statements instead of “you” statements. For instance, you might say something like, “It was upsetting for me to see…” or “I’m worried about…” rather than “You have a drinking problem.” When the time of the intervention comes, it’s important to stick to your script.

• Choose a treatment plan. Part of an intervention includes presenting treatment options for the person to recover. This might include in-patient or out-patient rehab, attending support groups like AA, or going to therapy. A trained professional can help you determine which might be the best course of action for your loved one. It’s important to do your homework here and be specific by having names of rehab centers, AA locations, therapists, etc.

• Choose a time and place. The intervention team should agree on a time and place, preferably somewhere the individual feels comfortable and safe. Bringing them somewhere unfamiliar can raise their suspicion and immediately put them on the defensive. Once the time and place has been decided, it’s important not to tell the individual. When the day arrives, they will be brought to the location where the intervention team awaits.

• Schedule and hold the intervention. With all of the above steps completed, it’s time to actually hold the intervention. Every person on the intervention team will have a chance to share their rehearsed message. It’s important to each take a turn and not all speak at once. At the end, the person will be presented with a treatment plan and the predetermined consequences should they reject it.

• Follow up. This is one of the most overlooked steps, but it’s incredibly important. Once your loved one has agreed to get help, it’s important to walk with them every step of the way so they stay in treatment and don’t slip up. This might include offering to go with them to AA meetings, driving them to rehab, or even attending therapy with them. Knowing they have loved ones’ support and encouragement can make a world of difference.  

The intervention’s success depends on the planning that goes into it. Doing one haphazardly can only make things worse (planning doesn’t guarantee success, but not planning almost guarantees failure). At the end of the day, it’s worth taking the time to plan carefully and use the guidance of a trained professional.  

What To Keep in Mind During an Alcoholic Intervention 

Holding an alcoholic intervention can be a difficult, emotional experience. Here are 3 ways to protect yourself:

1. Don’t take things personally. Depending on their personality and situation, your loved one might get angry, deny, or push back at what you’re saying. They might even try to blame you for their behavior. Try not to get offended or take things personally. Keep the focus on them, and remember they’re probably not their best self. You’re trying to help them, but they might need time and space to come to terms with what you’re saying and start to see the problem for themselves. 

2. Don’t criticize or lecture. Try not to lecture or criticize your loved one, as this could cause them to become defensive and much less willing to hear what you’re saying. Avoid stigmatizing words like “addict” or “alcoholic,” as these can make them feel attacked. Again, focus on your concerns using “I” statements, and express them with compassion and love. 

3. Don’t blame yourself. You’re not to blame for your loved one’s drinking problem. You’re not responsible for their behavior, and you can’t make them change. As much as you may want to, and as hard as it is to watch, you can’t make them stop drinking. The choice is theirs and theirs alone. 

How To Know When To Do an Alcoholic Intervention

Sadly, for many people, drinking is an ordinary part of life. Alcohol’s effects vary widely from person to person, so it’s not always easy to tell if someone’s alcohol intake has crossed the line from responsible, social drinking to alcohol misuse. 

While there’s no specific amount of alcohol that indicates someone is struggling with alcohol, certain signs indicate that they might need help. Here are 4 of them: 

1. Inability to control their drinking. Someone struggling with alcohol misuse cannot control their drinking. Alcohol becomes the center of their world. So if our loved one can’t leave their drink unfinished, or if they seem unable to reduce their alcohol consumption, they most likely are misusing alcohol.

2. Their drinking has increased. A telltale sign that someone is struggling with alcohol is an increase in the amount they’re consuming. For instance, maybe our loved one started out having one drink a day, but now they’ve increased to several daily drinks. Or perhaps they’re drinking at odd times of the day. Changes in alcohol consumption patterns are also indicators of a larger problem.

3. Their personal and professional life is suffering. Heavy alcohol consumption can lead to an inability to focus or a loss of interest in activities we previously enjoyed. Our loved one may be misusing alcohol if their drinking impedes their ability to fulfill daily responsibilities at home, work, or school, or if they’ve lost their motivation and productivity. 

4. They deny or lie about how much they’re drinking. Oftentimes, friends and family members can recognize the signs of alcohol misuse before the person struggling does. If someone has already raised concerns about our loved one’s drinking and they become defensive or deny they have a problem, this likely means they need help. 

The bottom line? Educating ourselves on the warning signs and symptoms of alcohol misuse is an important first step in helping a loved one. The more we know, the easier it is to spot problematic behaviors or patterns. Early intervention can help prevent the further deterioration of our loved one’s health, relationships, and well-being.

Treatment Options for Alcohol Misuse

As we’ve learned, part of the process of intervention is presenting a clear treatment plan with options. With that in mind, here are some of the most common treatment options for those struggling with alcohol misuse: 

• Attend a 12-step program or other support group. Alcoholics Anonymous (AA) is one of the most common treatment options for alcohol misuse. Support groups like this are beneficial because they’ll allow your loved one to spend time with others facing similar problems. They also provide advice on staying sober and help reduce any sense of isolation they might be experiencing. Studies show that the social connections provided by these groups can help people build confidence in their ability to avoid alcohol in social situations and to maintain their sobriety. (Reframe’s community forum can be a great place to start!)
• Behavioral treatments. Individual, group, and/or family therapy can help your loved one identify the root cause of their alcohol misuse, repair damaged relationships, develop skills to stop or reduce their drinking, and learn to deal with the drinking triggers that might cause them to relapse. CBT is a particularly effective tool, and it’s one of the many types of therapy for alcohol misuse. 
• Residential treatment or “rehab” facilities. Both inpatient and outpatient treatment centers provide intensive treatment for alcohol misuse. Choosing which one largely depends on the severity of your loved one’s condition. Inpatient facilities are more intensive; they require people to stay at a special facility for 30 to 90 days to receive treatment such as detox, therapy, and medication. During outpatient treatment, your loved one would attend set rehab appointments during the week but still reside at home. 

A trained professional or healthcare provider can help us determine which treatment option is best for our loved one. In severe cases, our loved one might have to go through detox or utilize medications to reduce alcohol cravings under the supervision of a medical provider. 

The Bottom Line

An alcoholic intervention can be a powerful way to help someone struggling with alcohol misuse. But it’s incredibly important to plan diligently and carefully to maximize its effectiveness. It’s best to have the support and guidance of a trained professional, who can help us determine how to approach our loved one, what to say, and what treatment options and consequences we present during the intervention. 

If you want to stop drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people quit alcohol and build healthier, happier lives. 

If you’ve ever wondered whether a loved one has a drinking problem, chances are they probably do. But no matter how obvious it may be, it can be difficult to know what to do about it or how you can help them. Do you just keep ignoring it? Try talking to them? Or stage an intervention? 

Holding an alcohol intervention may seem drastic, but it might be just the thing your loved one needs to get healthier — and happier. 

In this post, we’ll explore what an alcohol intervention is and how to do an intervention for alcohol misuse effectively. We’ll also look at treatment options for those of us struggling with alcohol misuse. Let’s get started!

What Is an Alcoholic Intervention? 

Simply put, an alcoholic intervention is a structured meeting organized by family or friends of a person with alcohol misuse. The goal of the meeting is to encourage the person to seek help or treatment for their alcohol misuse by pointing out concerns related to their current drinking patterns. For instance, family or friends might comment on how drinking seems to have taken a toll on their health or caused them to neglect their daily responsibilities. 

Alcoholic interventions can be effective because they force the drinker to look at how their own behavior and actions have affected those closest to them. In other words, it can help them broaden their perspective. And seeing how many people they’ve affected — and how deeply — can give them the motivation they need to make a change. 

It’s worth noting that while interventions can be planned solely by family members and friends, they can be more effective when organized in conjunction with a doctor or another health care professional, such as a licensed alcohol and drug counselor. In fact, the National Council on Alcoholism and Drug Dependence says that 90% of people agree to get help when an intervention is conducted by a trained interventionist. 

How To Do an Alcohol Intervention 

So how do you actually do an alcohol intervention? Typically, an alcohol intervention unfolds in the following 8 steps: 

• Make a plan. Successful interventions require thoughtful planning. This is why it’s helpful to have the support, resources, and guidance of a counselor, psychologist, social worker or doctor. These qualified professionals can help develop a plan that specifically addresses our loved one’s circumstances and needs.

• Form the intervention team. It’s important to determine who will be part of the intervention. This often includes 4-6 close friends or family members, people who genuinely care about the person with alcohol misuse. The goal is to have a team of people to support and encourage the individual on their road to recovery. Don’t include anyone your loved one doesn’t like or those who might not be able to follow the agreed upon plan.

• Decide on consequences. Once you have an intervention team in place, it’s time to think about the specific consequences that you will present to the person struggling with alcohol misuse if they refuse treatment. The consequences should reflect how serious the intervention team is about their loved one getting help. Such consequences could include asking them to move out, losing visitation rights with children, or taking away their car.

• Determine what will be said. Each member of the intervention team should plan what they’re going to say ahead of time. The goal is to share concerns, feelings or examples about how the person’s drinking has affected them. Try using “I” statements instead of “you” statements. For instance, you might say something like, “It was upsetting for me to see…” or “I’m worried about…” rather than “You have a drinking problem.” When the time of the intervention comes, it’s important to stick to your script.

• Choose a treatment plan. Part of an intervention includes presenting treatment options for the person to recover. This might include in-patient or out-patient rehab, attending support groups like AA, or going to therapy. A trained professional can help you determine which might be the best course of action for your loved one. It’s important to do your homework here and be specific by having names of rehab centers, AA locations, therapists, etc.

• Choose a time and place. The intervention team should agree on a time and place, preferably somewhere the individual feels comfortable and safe. Bringing them somewhere unfamiliar can raise their suspicion and immediately put them on the defensive. Once the time and place has been decided, it’s important not to tell the individual. When the day arrives, they will be brought to the location where the intervention team awaits.

• Schedule and hold the intervention. With all of the above steps completed, it’s time to actually hold the intervention. Every person on the intervention team will have a chance to share their rehearsed message. It’s important to each take a turn and not all speak at once. At the end, the person will be presented with a treatment plan and the predetermined consequences should they reject it.

• Follow up. This is one of the most overlooked steps, but it’s incredibly important. Once your loved one has agreed to get help, it’s important to walk with them every step of the way so they stay in treatment and don’t slip up. This might include offering to go with them to AA meetings, driving them to rehab, or even attending therapy with them. Knowing they have loved ones’ support and encouragement can make a world of difference.  

The intervention’s success depends on the planning that goes into it. Doing one haphazardly can only make things worse (planning doesn’t guarantee success, but not planning almost guarantees failure). At the end of the day, it’s worth taking the time to plan carefully and use the guidance of a trained professional.  

What To Keep in Mind During an Alcoholic Intervention 

Holding an alcoholic intervention can be a difficult, emotional experience. Here are 3 ways to protect yourself:

1. Don’t take things personally. Depending on their personality and situation, your loved one might get angry, deny, or push back at what you’re saying. They might even try to blame you for their behavior. Try not to get offended or take things personally. Keep the focus on them, and remember they’re probably not their best self. You’re trying to help them, but they might need time and space to come to terms with what you’re saying and start to see the problem for themselves. 

2. Don’t criticize or lecture. Try not to lecture or criticize your loved one, as this could cause them to become defensive and much less willing to hear what you’re saying. Avoid stigmatizing words like “addict” or “alcoholic,” as these can make them feel attacked. Again, focus on your concerns using “I” statements, and express them with compassion and love. 

3. Don’t blame yourself. You’re not to blame for your loved one’s drinking problem. You’re not responsible for their behavior, and you can’t make them change. As much as you may want to, and as hard as it is to watch, you can’t make them stop drinking. The choice is theirs and theirs alone. 

How To Know When To Do an Alcoholic Intervention

Sadly, for many people, drinking is an ordinary part of life. Alcohol’s effects vary widely from person to person, so it’s not always easy to tell if someone’s alcohol intake has crossed the line from responsible, social drinking to alcohol misuse. 

While there’s no specific amount of alcohol that indicates someone is struggling with alcohol, certain signs indicate that they might need help. Here are 4 of them: 

1. Inability to control their drinking. Someone struggling with alcohol misuse cannot control their drinking. Alcohol becomes the center of their world. So if our loved one can’t leave their drink unfinished, or if they seem unable to reduce their alcohol consumption, they most likely are misusing alcohol.

2. Their drinking has increased. A telltale sign that someone is struggling with alcohol is an increase in the amount they’re consuming. For instance, maybe our loved one started out having one drink a day, but now they’ve increased to several daily drinks. Or perhaps they’re drinking at odd times of the day. Changes in alcohol consumption patterns are also indicators of a larger problem.

3. Their personal and professional life is suffering. Heavy alcohol consumption can lead to an inability to focus or a loss of interest in activities we previously enjoyed. Our loved one may be misusing alcohol if their drinking impedes their ability to fulfill daily responsibilities at home, work, or school, or if they’ve lost their motivation and productivity. 

4. They deny or lie about how much they’re drinking. Oftentimes, friends and family members can recognize the signs of alcohol misuse before the person struggling does. If someone has already raised concerns about our loved one’s drinking and they become defensive or deny they have a problem, this likely means they need help. 

The bottom line? Educating ourselves on the warning signs and symptoms of alcohol misuse is an important first step in helping a loved one. The more we know, the easier it is to spot problematic behaviors or patterns. Early intervention can help prevent the further deterioration of our loved one’s health, relationships, and well-being.

Treatment Options for Alcohol Misuse

As we’ve learned, part of the process of intervention is presenting a clear treatment plan with options. With that in mind, here are some of the most common treatment options for those struggling with alcohol misuse: 

• Attend a 12-step program or other support group. Alcoholics Anonymous (AA) is one of the most common treatment options for alcohol misuse. Support groups like this are beneficial because they’ll allow your loved one to spend time with others facing similar problems. They also provide advice on staying sober and help reduce any sense of isolation they might be experiencing. Studies show that the social connections provided by these groups can help people build confidence in their ability to avoid alcohol in social situations and to maintain their sobriety. (Reframe’s community forum can be a great place to start!)
• Behavioral treatments. Individual, group, and/or family therapy can help your loved one identify the root cause of their alcohol misuse, repair damaged relationships, develop skills to stop or reduce their drinking, and learn to deal with the drinking triggers that might cause them to relapse. CBT is a particularly effective tool, and it’s one of the many types of therapy for alcohol misuse. 
• Residential treatment or “rehab” facilities. Both inpatient and outpatient treatment centers provide intensive treatment for alcohol misuse. Choosing which one largely depends on the severity of your loved one’s condition. Inpatient facilities are more intensive; they require people to stay at a special facility for 30 to 90 days to receive treatment such as detox, therapy, and medication. During outpatient treatment, your loved one would attend set rehab appointments during the week but still reside at home. 

A trained professional or healthcare provider can help us determine which treatment option is best for our loved one. In severe cases, our loved one might have to go through detox or utilize medications to reduce alcohol cravings under the supervision of a medical provider. 

The Bottom Line

An alcoholic intervention can be a powerful way to help someone struggling with alcohol misuse. But it’s incredibly important to plan diligently and carefully to maximize its effectiveness. It’s best to have the support and guidance of a trained professional, who can help us determine how to approach our loved one, what to say, and what treatment options and consequences we present during the intervention. 

If you want to stop drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people quit alcohol and build healthier, happier lives. 

Ready To Follow Your Own Path When It Comes to Alcohol? Reframe Can Help!

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!

If you've ever felt the invisible tug of society telling you how to act or what to say, you've felt the influence of social norms, the unwritten rules of behavior that are considered acceptable in a group or society. They help us know what’s expected of us in various situations, from the simple — such as saying "please" and "thank you" or knowing what attire is acceptable for different occasions — to the more complex, such as navigating workplace dynamics or managing dinner with your future in-laws. 

Social norms affect virtually every part of our lives and influence our confidence level and success. They also play into our drinking patterns and can be a major factor in our cutting back or quitting journeys. Let’s unpack social norms and explore their impact on our lives!

The History of Social Norms

While social norms feel very “now,” they've actually been around since, well, forever. Let’s take a brief stroll through history to see how they've shaped cultures, societies, and behaviors throughout the ages. Needless to say, they’ve changed pretty significantly over time!

• The Stone Age and early tribes. In the earliest days of humanity, norms were closely tied to survival. Communities quickly learned that certain behaviors increased the odds of staying alive: sharing food within the tribe, cooperating during hunts, and protecting each other from wild animals or other tribes. The norms back then were all about sharing, cooperating, and watching each other's back! And behaving in socially unacceptable ways (hoarding food, for example) could cause someone to be cast out.
• Ancient civilizations. As societies grew more complex, so did their norms. In Ancient Egypt, elaborate rituals around death and the afterlife became standard. The Greeks, passionate about philosophy and democracy, cultivated norms around discourse and governance. Meanwhile, in ancient India, the caste system influenced societal roles and behaviors.
• Middle Ages. Norms were heavily influenced by the church and feudal system. Knights followed chivalric codes, while peasants had their own set of rules (often imposed by nobility). Clothing, too, was a significant indicator of one's status and role in society.
• Renaissance and Enlightenment. With a renewed interest in art, science, and individual potential, social norms began to shift. Ideas about personal freedoms and rights emerged, challenging established norms and leading to significant societal changes that emphasized individual agency and responsibilities toward other members of the community.
• Industrial Age to today. The rapid urbanization and technological advancements of the last couple of centuries have dramatically reshaped societal norms. Think about it: a hundred years ago, who could've imagined norms around smartphone etiquette? Yet, here we are!

The last few decades have also witnessed some profound changes related to civil rights and liberties. From the Civil Rights Movement in the United States fighting against racial segregation and discrimination, to the global push for LGBTQ+ rights and women's marches demanding gender equality, social norms have been both challenged and redefined. These movements have challenged the status quo, showing that while norms might shape society, society can reshape norms. 

Throughout history, social norms have both reflected and shaped the zeitgeist of the times. They provide fascinating insights into what societies value, fear, and aspire to. And as history has shown, while norms may be deeply entrenched, they're not set in stone. They evolve, just as we do. Who knows what the norms of tomorrow will look like? One thing's for sure: we'll play a part in shaping them!

The Science Behind the Influence

Now let’s shift gears a bit and explore the biological underpinnings of social norms. Our brains are wired to fit in. Research has shown that our brain's dopamine-driven reward centers light up when we conform to social norms, giving us a literal feel-good sensation when we fit in.

Understanding the science behind social norms isn't just about knowing the "what," but the "why." Let's deep dive into the neural pathways, evolutionary reasons, and the psychology that play a role in how we conform and respond to social norms.

• Evolutionary perspective. Humans are inherently social creatures. From an evolutionary standpoint, being accepted by our tribe was a matter of survival. Those who didn't adhere to group norms could be ostracized, which could be a question of life or death. So there's a good reason why we evolved to feel uneasy when we go against the grain! 


  
  From our earliest days as hunter-gatherers, sticking together was a strategy for survival. Being part of a group meant better protection from predators and more access to food. Over time, this advantage translated into a genetic predisposition towards group harmony. Following social norms was one of the easiest ways to avoid missing out on the crucial benefits that came with being part of a group. The evolutionary mantra was simple: conform or face potential isolation.
• Neural connections. Recent studies have used advanced neuroimaging techniques to provide insights into how our brains react to social norms. The brain's reward system, particularly regions like the ventral striatum, lights up when we act in accordance with social expectations. It's a dopamine-driven pat on the back for fitting in. Conversely, when we go against the grain, the anterior insula, which is associated with negative feelings and discomfort, becomes more active. Our brain is wired to reward conformity and "punish" deviation.
• The role of mirror neurons. Discovered in the 1990s, mirror neurons are cells in the brain that fire both when a person acts and when a person observes an action performed by another. This mirroring mechanism can lead us to subconsciously imitate the behaviors of those around us, further reinforcing societal norms. If everyone in a room stands up when a certain song begins, even if you don't know why, your initial impulse might be to stand as well. Thank mirror neurons for that!
• Psychological safety and belonging. Humans have an inherent need to belong, as proposed by Abraham Maslow in his hierarchy of needs. Social norms create an environment where individuals can predict and understand group behaviors, leading to a sense of psychological safety. Knowing what's expected and seeing others conforming reduces our anxiety and fear of social rejection.
• Cultural and generational shifts. It's also worth noting that while our brains have certain hardwired tendencies, the specifics of social norms are malleable; they change over time. The same behavior that gets the dopamine flowing in one culture or era might trigger the anterior insula in another.

The science of social norms paints a vivid picture: our brains are designed to promote conformity, both for our literal survival and our social well-being. However, as with all things in life, balance is key. Blind conformity stifles individuality, so it's essential to find that sweet spot between fitting in and being true to oneself.

Social Norms: The Good, the Bad, and the Ugly

Social norms are nuanced, and not all are ultimately helpful. They can be a double-edged sword: they offer structure and predictability but also limits, stereotypes, and sometimes harm. Recognizing the multifaceted nature of norms is the first step in navigating them mindfully, ensuring they serve as helpful guides rather than restrictive chains.

Let’s examine these facets in more detail.

1. “The Good” — When Social Norms Help Us Communicate and Work Together

Social norms can provide safety and understanding. Imagine if there were no standards for driving on the road — chaos would ensue!

• Maintaining social order. In many ways, social norms are the glue that holds society together. They provide a predictable framework that helps avoid chaos. Think about the simple norm of standing in line at the grocery store — it ensures that everyone gets what they need to make dinner, even if it takes a bit longer during rush hour.
• Facilitating communication. Norms around language, gestures, and non-verbal cues help us communicate more effectively. In many cultures, for example, maintaining eye contact during a conversation indicates attentiveness and respect.
• Encouraging positive behaviors. Many norms reinforce behaviors that are beneficial for the wider community. Recycling, for instance, is now a societal norm in many regions, promoting environmental responsibility.

2. “The Bad” — When Social Norms Get Restrictive or Prevent Progress

Sometimes, social norms can perpetuate limiting stereotypes or beliefs. Ever felt the pressure to look a certain way because "it's the norm"? That's a downside right there.

• Perpetuating stereotypes. Some social norms can pigeonhole individuals based on gender, race, or background. For example, the belief that certain roles are “best suited” for men or women can limit opportunities and reinforce stereotypes.
• Pressure to conform. The overwhelming desire to fit in can sometimes lead people to suppress their true selves. This can result in mental and emotional strain as we struggle to align our personal beliefs with societal expectations.
• Resisting positive change. If a societal norm is deeply ingrained, it can be resistant to change — even if the change is positive. People might cling to “the way things have always been,” hindering progress.

3. “The Ugly” — When Social Norms Bring Out Our Dark Side

Unfortunately, not all widely accepted behaviors are benign. In some cases, social norms encourage behaviors that are downright detrimental to individual or societal well-being and bring out the worst of human nature. 

• Supporting harmful practices. Sometimes, traditions that are harmful physically or mentally can persist because they're normalized and have been part of the culture for generations. Think about cultures that prioritize work to the point of burnout — that's an unhealthy norm we might want to reconsider.
• Creating in-groups and out-groups. Strong norms can sometimes lead to the exclusion of those who don't or can't conform. This can result in discrimination, bias, ostracization, or even persecution of the “out-group.”
• Suppressing individual growth. Over time, the pressure to conform to the norm can stifle creativity, innovation, and personal growth. If everyone is striving to fit a particular mold, there’s no room for individuality.

Into the Abyss: Stanford and Milgram Experiments

Some of the darkest facets of our inclination to follow social norms came about as a result of two of the most chilling studies in the realm of social psychology — the Stanford Prison Experiment and Milgram's Obedience Studies. Each starkly illuminates the extent to which humans might go under the weight of perceived norms and authority.

1. The Stanford Prison Experiment

In 1971, psychologist Philip Zimbardo conducted an experiment at Stanford University that involved turning a basement into a makeshift prison. He randomly assigned college students to roles of prisoners or guards. The goal? To study the effects of perceived power in a simulated prison environment.

The results were harrowing:

• Rapid descent into tyranny. The “guards” began displaying aggressive and abusive behaviors towards the “prisoners” without being instructed to do so.
• Loss of individual identity. The “prisoners” began to show signs of severe stress and emotional trauma. They started accepting the abusive behavior, and some even turned against fellow inmates.

The study, initially intended to last two weeks, was terminated after just six days due to the extreme psychological effects that were observed right off the bat. This experiment highlighted how quickly social roles and norms can influence behavior, pushing people to act in ways they'd never have imagined they would have.

2. Milgram’s Obedience Studies

In the 1960s, in an effort to understand the events of World War II, psychologist Stanley Milgram set out to explore the factors that drove people to commit atrocious acts simply because they were ordered to.

Participants were led to believe they were part of a learning experiment that involved administering electric shocks to another participant (who was actually an actor) every time he or she answered a question incorrectly. As the questions progressed, participants were prompted to administer increasingly severe shocks, despite hearing the painful screams of the actors.

To everyone’s horror and surprise, a significant number of participants went on to administer what they believed to be fatal electric shocks just because an authoritative figure (the experimenter wearing a lab coat) told them it was necessary — and, if the subjects resisted, the authority figure pressured them by saying that not doing so would sabotage the experiment. In this way, Milgram’s study unveiled a disconcerting truth about human nature: many people are willing to go against their moral compass under pressure from an authority figure.

Both experiments demonstrate the profound influence of social norms and authority on human behavior. While they serve as extreme examples, they are stark reminders that societal pressures and blind obedience to perceived norms can lead us astray. They also underscore the importance of critical thinking, self-awareness, and moral integrity in the face of societal and authoritative pressures.

Social Norms and the Alcohol Journey

Violence toward others isn’t the only potentially problematic aspect of social norms. Sometimes social pressures lead us to make choices that jeopardize our own health — such as the pressure brought about by drinking culture.

Alcohol plays a major role in social interactions worldwide. As a result, when someone decides to quit or cut back on alcohol, they often confront the mighty force of social norms. Let’s explore this challenging intersection.

• The societal cheers. Many societies use alcohol as a symbol of relaxation, festivity, and camaraderie. It’s a staple at weddings, parties, and even casual get-togethers. This widespread acceptance and promotion can make it seem like alcohol is an indispensable part of social life (though it certainly doesn’t have to be!).
• Celebrations and traditions. Many events are traditionally associated with alcohol: Champagne for anniversaries, wine for dinners, or beers at a barbecue. Skipping the drink in such settings can make us feel out of place or even attract unwanted attention.
• Peer pressure. “Come on, just one drink!” is a phrase many hear when they're trying to cut back. Friends, even if well-intentioned, can sometimes push because they don't want to drink alone or because they believe the experience won’t be complete without it.
• Professional settings. In some industries, deals are sealed and bonds are forged over rounds of drinks. Declining can sometimes feel like missing out on networking or bonding opportunities.

These are just some of the challenges on the path to alcohol reduction or abstinence:

• Feeling isolated. Social norms around drinking can make those who abstain feel isolated. The fear of missing out (FOMO) on gatherings or being labeled “the sober one” can be daunting.
• Misunderstandings. People might make assumptions or misinterpret our decision to not drink. They might think it’s for medical reasons or believe there’s a hidden “problem” (not that there’s any shame in that, especially if we’re addressing it) when it might simply be a personal choice.
• Internal struggles. Fighting a societal norm can lead to internal conflict. There might be moments of doubt when we question our decision, wondering if we’re overreacting or missing out.

Changing Tides 

Fortunately, the narrative is slowly shifting. With increasing awareness of mental health and the benefits of a sober or reduced-alcohol lifestyle, the stigma is lessening. While social norms regarding alcohol can still pose challenges for those looking to quit or cut back, the landscape is evolving. The key is to stay true to our convictions, seek supportive environments, and remember that everyone’s journey is unique.

• Sober curious movement. More people are exploring sobriety out of curiosity and health consciousness, making it a lifestyle choice rather than a response to addiction.
• Alternative gatherings. Events centered around activities that don’t involve alcohol, like morning dance parties or group meditations, are on the rise.
• Supportive communities. Online forums, support groups, and sober communities are flourishing, havens for those looking to share their journey, struggles, and successes.

Action Steps To Navigate Social Norms Mindfully

• Self-awareness is key. Regularly check in with yourself. Are you doing something because you truly believe in it or because it's just "what people do"?
• Educate yourself. Knowledge is power. The more you understand why certain norms exist, the better equipped you'll be to decide if they align with your values.
• Foster safe spaces. Create environments where friends and family can be themselves. When people feel accepted, they're less likely to blindly follow norms that don't serve them.
• Challenge with compassion. If you feel a norm is outdated or harmful, speak up! But remember to approach conversations with understanding and empathy.
• Focus on personal growth. The more secure you are in your values and beliefs, the less likely you'll be swayed by societal pressures. Cultivate self-love and acceptance.
• Seek like-minded communities. Surround yourself with people who share your values. Whether it's an online group or a local club, find your tribe.
• Practice regular reflection. Taking time to reflect on your actions and decisions can help you understand if you're acting out of personal conviction or societal pressure.

Charting Our Own Course

Social norms are part and parcel of our daily lives. Understanding their origins and impact helps us navigate them in a way that aligns with our individual values and promotes overall well-being. So the next time you feel that societal tug, take a moment to pause, reflect, and choose the path that's truly right for you. 

Moreover, understanding the dynamics of social norms around alcohol can empower us on our journeys of quitting or cutting back. Seeing norms from an outside perspective and without judgment lets us decide what course of action is right for us. And as more and more people have started to do that in recent years, leading to a noticeable shift in the drinking culture, we’re in great company!

If you've ever felt the invisible tug of society telling you how to act or what to say, you've felt the influence of social norms, the unwritten rules of behavior that are considered acceptable in a group or society. They help us know what’s expected of us in various situations, from the simple — such as saying "please" and "thank you" or knowing what attire is acceptable for different occasions — to the more complex, such as navigating workplace dynamics or managing dinner with your future in-laws. 

Social norms affect virtually every part of our lives and influence our confidence level and success. They also play into our drinking patterns and can be a major factor in our cutting back or quitting journeys. Let’s unpack social norms and explore their impact on our lives!

The History of Social Norms

While social norms feel very “now,” they've actually been around since, well, forever. Let’s take a brief stroll through history to see how they've shaped cultures, societies, and behaviors throughout the ages. Needless to say, they’ve changed pretty significantly over time!

• The Stone Age and early tribes. In the earliest days of humanity, norms were closely tied to survival. Communities quickly learned that certain behaviors increased the odds of staying alive: sharing food within the tribe, cooperating during hunts, and protecting each other from wild animals or other tribes. The norms back then were all about sharing, cooperating, and watching each other's back! And behaving in socially unacceptable ways (hoarding food, for example) could cause someone to be cast out.
• Ancient civilizations. As societies grew more complex, so did their norms. In Ancient Egypt, elaborate rituals around death and the afterlife became standard. The Greeks, passionate about philosophy and democracy, cultivated norms around discourse and governance. Meanwhile, in ancient India, the caste system influenced societal roles and behaviors.
• Middle Ages. Norms were heavily influenced by the church and feudal system. Knights followed chivalric codes, while peasants had their own set of rules (often imposed by nobility). Clothing, too, was a significant indicator of one's status and role in society.
• Renaissance and Enlightenment. With a renewed interest in art, science, and individual potential, social norms began to shift. Ideas about personal freedoms and rights emerged, challenging established norms and leading to significant societal changes that emphasized individual agency and responsibilities toward other members of the community.
• Industrial Age to today. The rapid urbanization and technological advancements of the last couple of centuries have dramatically reshaped societal norms. Think about it: a hundred years ago, who could've imagined norms around smartphone etiquette? Yet, here we are!

The last few decades have also witnessed some profound changes related to civil rights and liberties. From the Civil Rights Movement in the United States fighting against racial segregation and discrimination, to the global push for LGBTQ+ rights and women's marches demanding gender equality, social norms have been both challenged and redefined. These movements have challenged the status quo, showing that while norms might shape society, society can reshape norms. 

Throughout history, social norms have both reflected and shaped the zeitgeist of the times. They provide fascinating insights into what societies value, fear, and aspire to. And as history has shown, while norms may be deeply entrenched, they're not set in stone. They evolve, just as we do. Who knows what the norms of tomorrow will look like? One thing's for sure: we'll play a part in shaping them!

The Science Behind the Influence

Now let’s shift gears a bit and explore the biological underpinnings of social norms. Our brains are wired to fit in. Research has shown that our brain's dopamine-driven reward centers light up when we conform to social norms, giving us a literal feel-good sensation when we fit in.

Understanding the science behind social norms isn't just about knowing the "what," but the "why." Let's deep dive into the neural pathways, evolutionary reasons, and the psychology that play a role in how we conform and respond to social norms.

• Evolutionary perspective. Humans are inherently social creatures. From an evolutionary standpoint, being accepted by our tribe was a matter of survival. Those who didn't adhere to group norms could be ostracized, which could be a question of life or death. So there's a good reason why we evolved to feel uneasy when we go against the grain! 


  
  From our earliest days as hunter-gatherers, sticking together was a strategy for survival. Being part of a group meant better protection from predators and more access to food. Over time, this advantage translated into a genetic predisposition towards group harmony. Following social norms was one of the easiest ways to avoid missing out on the crucial benefits that came with being part of a group. The evolutionary mantra was simple: conform or face potential isolation.
• Neural connections. Recent studies have used advanced neuroimaging techniques to provide insights into how our brains react to social norms. The brain's reward system, particularly regions like the ventral striatum, lights up when we act in accordance with social expectations. It's a dopamine-driven pat on the back for fitting in. Conversely, when we go against the grain, the anterior insula, which is associated with negative feelings and discomfort, becomes more active. Our brain is wired to reward conformity and "punish" deviation.
• The role of mirror neurons. Discovered in the 1990s, mirror neurons are cells in the brain that fire both when a person acts and when a person observes an action performed by another. This mirroring mechanism can lead us to subconsciously imitate the behaviors of those around us, further reinforcing societal norms. If everyone in a room stands up when a certain song begins, even if you don't know why, your initial impulse might be to stand as well. Thank mirror neurons for that!
• Psychological safety and belonging. Humans have an inherent need to belong, as proposed by Abraham Maslow in his hierarchy of needs. Social norms create an environment where individuals can predict and understand group behaviors, leading to a sense of psychological safety. Knowing what's expected and seeing others conforming reduces our anxiety and fear of social rejection.
• Cultural and generational shifts. It's also worth noting that while our brains have certain hardwired tendencies, the specifics of social norms are malleable; they change over time. The same behavior that gets the dopamine flowing in one culture or era might trigger the anterior insula in another.

The science of social norms paints a vivid picture: our brains are designed to promote conformity, both for our literal survival and our social well-being. However, as with all things in life, balance is key. Blind conformity stifles individuality, so it's essential to find that sweet spot between fitting in and being true to oneself.

Social Norms: The Good, the Bad, and the Ugly

Social norms are nuanced, and not all are ultimately helpful. They can be a double-edged sword: they offer structure and predictability but also limits, stereotypes, and sometimes harm. Recognizing the multifaceted nature of norms is the first step in navigating them mindfully, ensuring they serve as helpful guides rather than restrictive chains.

Let’s examine these facets in more detail.

1. “The Good” — When Social Norms Help Us Communicate and Work Together

Social norms can provide safety and understanding. Imagine if there were no standards for driving on the road — chaos would ensue!

• Maintaining social order. In many ways, social norms are the glue that holds society together. They provide a predictable framework that helps avoid chaos. Think about the simple norm of standing in line at the grocery store — it ensures that everyone gets what they need to make dinner, even if it takes a bit longer during rush hour.
• Facilitating communication. Norms around language, gestures, and non-verbal cues help us communicate more effectively. In many cultures, for example, maintaining eye contact during a conversation indicates attentiveness and respect.
• Encouraging positive behaviors. Many norms reinforce behaviors that are beneficial for the wider community. Recycling, for instance, is now a societal norm in many regions, promoting environmental responsibility.

2. “The Bad” — When Social Norms Get Restrictive or Prevent Progress

Sometimes, social norms can perpetuate limiting stereotypes or beliefs. Ever felt the pressure to look a certain way because "it's the norm"? That's a downside right there.

• Perpetuating stereotypes. Some social norms can pigeonhole individuals based on gender, race, or background. For example, the belief that certain roles are “best suited” for men or women can limit opportunities and reinforce stereotypes.
• Pressure to conform. The overwhelming desire to fit in can sometimes lead people to suppress their true selves. This can result in mental and emotional strain as we struggle to align our personal beliefs with societal expectations.
• Resisting positive change. If a societal norm is deeply ingrained, it can be resistant to change — even if the change is positive. People might cling to “the way things have always been,” hindering progress.

3. “The Ugly” — When Social Norms Bring Out Our Dark Side

Unfortunately, not all widely accepted behaviors are benign. In some cases, social norms encourage behaviors that are downright detrimental to individual or societal well-being and bring out the worst of human nature. 

• Supporting harmful practices. Sometimes, traditions that are harmful physically or mentally can persist because they're normalized and have been part of the culture for generations. Think about cultures that prioritize work to the point of burnout — that's an unhealthy norm we might want to reconsider.
• Creating in-groups and out-groups. Strong norms can sometimes lead to the exclusion of those who don't or can't conform. This can result in discrimination, bias, ostracization, or even persecution of the “out-group.”
• Suppressing individual growth. Over time, the pressure to conform to the norm can stifle creativity, innovation, and personal growth. If everyone is striving to fit a particular mold, there’s no room for individuality.

Into the Abyss: Stanford and Milgram Experiments

Some of the darkest facets of our inclination to follow social norms came about as a result of two of the most chilling studies in the realm of social psychology — the Stanford Prison Experiment and Milgram's Obedience Studies. Each starkly illuminates the extent to which humans might go under the weight of perceived norms and authority.

1. The Stanford Prison Experiment

In 1971, psychologist Philip Zimbardo conducted an experiment at Stanford University that involved turning a basement into a makeshift prison. He randomly assigned college students to roles of prisoners or guards. The goal? To study the effects of perceived power in a simulated prison environment.

The results were harrowing:

• Rapid descent into tyranny. The “guards” began displaying aggressive and abusive behaviors towards the “prisoners” without being instructed to do so.
• Loss of individual identity. The “prisoners” began to show signs of severe stress and emotional trauma. They started accepting the abusive behavior, and some even turned against fellow inmates.

The study, initially intended to last two weeks, was terminated after just six days due to the extreme psychological effects that were observed right off the bat. This experiment highlighted how quickly social roles and norms can influence behavior, pushing people to act in ways they'd never have imagined they would have.

2. Milgram’s Obedience Studies

In the 1960s, in an effort to understand the events of World War II, psychologist Stanley Milgram set out to explore the factors that drove people to commit atrocious acts simply because they were ordered to.

Participants were led to believe they were part of a learning experiment that involved administering electric shocks to another participant (who was actually an actor) every time he or she answered a question incorrectly. As the questions progressed, participants were prompted to administer increasingly severe shocks, despite hearing the painful screams of the actors.

To everyone’s horror and surprise, a significant number of participants went on to administer what they believed to be fatal electric shocks just because an authoritative figure (the experimenter wearing a lab coat) told them it was necessary — and, if the subjects resisted, the authority figure pressured them by saying that not doing so would sabotage the experiment. In this way, Milgram’s study unveiled a disconcerting truth about human nature: many people are willing to go against their moral compass under pressure from an authority figure.

Both experiments demonstrate the profound influence of social norms and authority on human behavior. While they serve as extreme examples, they are stark reminders that societal pressures and blind obedience to perceived norms can lead us astray. They also underscore the importance of critical thinking, self-awareness, and moral integrity in the face of societal and authoritative pressures.

Social Norms and the Alcohol Journey

Violence toward others isn’t the only potentially problematic aspect of social norms. Sometimes social pressures lead us to make choices that jeopardize our own health — such as the pressure brought about by drinking culture.

Alcohol plays a major role in social interactions worldwide. As a result, when someone decides to quit or cut back on alcohol, they often confront the mighty force of social norms. Let’s explore this challenging intersection.

• The societal cheers. Many societies use alcohol as a symbol of relaxation, festivity, and camaraderie. It’s a staple at weddings, parties, and even casual get-togethers. This widespread acceptance and promotion can make it seem like alcohol is an indispensable part of social life (though it certainly doesn’t have to be!).
• Celebrations and traditions. Many events are traditionally associated with alcohol: Champagne for anniversaries, wine for dinners, or beers at a barbecue. Skipping the drink in such settings can make us feel out of place or even attract unwanted attention.
• Peer pressure. “Come on, just one drink!” is a phrase many hear when they're trying to cut back. Friends, even if well-intentioned, can sometimes push because they don't want to drink alone or because they believe the experience won’t be complete without it.
• Professional settings. In some industries, deals are sealed and bonds are forged over rounds of drinks. Declining can sometimes feel like missing out on networking or bonding opportunities.

These are just some of the challenges on the path to alcohol reduction or abstinence:

• Feeling isolated. Social norms around drinking can make those who abstain feel isolated. The fear of missing out (FOMO) on gatherings or being labeled “the sober one” can be daunting.
• Misunderstandings. People might make assumptions or misinterpret our decision to not drink. They might think it’s for medical reasons or believe there’s a hidden “problem” (not that there’s any shame in that, especially if we’re addressing it) when it might simply be a personal choice.
• Internal struggles. Fighting a societal norm can lead to internal conflict. There might be moments of doubt when we question our decision, wondering if we’re overreacting or missing out.

Changing Tides 

Fortunately, the narrative is slowly shifting. With increasing awareness of mental health and the benefits of a sober or reduced-alcohol lifestyle, the stigma is lessening. While social norms regarding alcohol can still pose challenges for those looking to quit or cut back, the landscape is evolving. The key is to stay true to our convictions, seek supportive environments, and remember that everyone’s journey is unique.

• Sober curious movement. More people are exploring sobriety out of curiosity and health consciousness, making it a lifestyle choice rather than a response to addiction.
• Alternative gatherings. Events centered around activities that don’t involve alcohol, like morning dance parties or group meditations, are on the rise.
• Supportive communities. Online forums, support groups, and sober communities are flourishing, havens for those looking to share their journey, struggles, and successes.

Action Steps To Navigate Social Norms Mindfully

• Self-awareness is key. Regularly check in with yourself. Are you doing something because you truly believe in it or because it's just "what people do"?
• Educate yourself. Knowledge is power. The more you understand why certain norms exist, the better equipped you'll be to decide if they align with your values.
• Foster safe spaces. Create environments where friends and family can be themselves. When people feel accepted, they're less likely to blindly follow norms that don't serve them.
• Challenge with compassion. If you feel a norm is outdated or harmful, speak up! But remember to approach conversations with understanding and empathy.
• Focus on personal growth. The more secure you are in your values and beliefs, the less likely you'll be swayed by societal pressures. Cultivate self-love and acceptance.
• Seek like-minded communities. Surround yourself with people who share your values. Whether it's an online group or a local club, find your tribe.
• Practice regular reflection. Taking time to reflect on your actions and decisions can help you understand if you're acting out of personal conviction or societal pressure.

Charting Our Own Course

Social norms are part and parcel of our daily lives. Understanding their origins and impact helps us navigate them in a way that aligns with our individual values and promotes overall well-being. So the next time you feel that societal tug, take a moment to pause, reflect, and choose the path that's truly right for you. 

Moreover, understanding the dynamics of social norms around alcohol can empower us on our journeys of quitting or cutting back. Seeing norms from an outside perspective and without judgment lets us decide what course of action is right for us. And as more and more people have started to do that in recent years, leading to a noticeable shift in the drinking culture, we’re in great company!

Build Better Drinking Habits With Reframe

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 feeling on edge for the past several weeks, but can’t exactly pinpoint what’s bothering you. You find yourself contemplating the meaning of your life, your purpose, and even your identity. What’s going on — have you completely lost it, or is this normal? 

In this post, we'll explore the concept of an existential crisis: what it is, what causes it, and most importantly, how you can overcome it. Let’s get started!

What Is an Existential Crisis?

The term existential crisis often refers to a form of inner conflict that stems from profound self-examination and the pondering of fundamental aspects of our life, identity, and purpose. It can cause us to look at our life and question our mere existence — hence the term existential. 

Going through an existential crisis can be very unsettling, as it forces us to confront questions that we don’t necessarily have answers to. In many ways, it’s like a wake-up call from our inner self, trying to get our attention and urging us to examine our life on a deeper level. It often emerges during significant life events or transitions, but it can also creep in during quieter moments of self-reflection. 

But, the most important thing to remember if we have an existential crisis — or are currently in the middle of one — is that they’re not uncommon. Everyone may experience an existential crisis at some point in their life. 

Signs and Symptoms of an Existential Crisis

Like many other crises, existential crises can be complex and convoluted. They vary from person to person and can manifest in various ways. However, there are some commonalities among people in the midst of one. Here’s a closer look at five of the most common symptoms and signs to watch out for: 

1. Feelings of emptiness. A sense of emptiness is one of the hallmarks of an existential crisis. It almost feels like we’re staring into an abyss that we can’t fully grasp. This feeling can be deeply unsettling and accompanied by a profound dissatisfaction with our current circumstances. It can also cause us to crave deeper meaning and purpose, and yearn for something more than we’ve currently experienced in life.
2. Anxiety and dread. Another major sign that we’re knee-deep in an existential crisis is being consumed by worry and anxiety. We may even find ourselves experiencing existential dread — a pervasive anxiety about our purpose, mortality, and the ultimate meaning of life itself. Continually questioning who we are and our place in the world can take a toll on our health, not just mentally, but physically, too. It may cause us to suffer from insomnia, restlessness, or perpetual unease. 
3. Questioning life choices. An existential crisis often triggers a reevaluation of our life choices, both major and minor. We may question the decisions we’ve made thus far, including our career, relationships, and even our values. We’re examining your life under a magnifying glass, searching for the alignment between our choices and true self. This introspection can be a double-edged sword. On one hand, it can lead to valuable insights and personal growth. On the other hand, it may bring to light decisions that don't resonate with our authentic self, creating inner turmoil and doubt.
4. Desire for meaning. Another indication we’re having an existential crisis is the deep-seated desire for meaning and purpose. We may find ourselves yearning to uncover the grander narrative of our life, to answer profound questions like, "What is the point of it all?" and "What am I meant to do?" This desire is a testament to our innate human curiosity and longing for significance. This quest for meaning can lead us on a journey of self-discovery, as we seek to align our actions and choices with our core values and aspirations.
5. Disconnection from self. During an existential crisis, we may feel a profound disconnection from our true self. It's as if we’ve been living a life that doesn't align with our core values, beliefs, or aspirations. This disconnect can manifest as a sense of alienation, leaving us feeling estranged from our own identity. This inner turmoil can be deeply unsettling, prompting us to question who we’ve become and whether we’ve been living inauthentically. The disconnection from self serves as a catalyst for self-reflection and, ultimately, transformation.

Given the intensity of emotions, some people might find themselves turning to alcohol or other substances to help them cope with an existential crisis. However, doing so only exacerbates anxiety or depression. 

While these signs can be distressing, it's important to recognize that an existential crisis is a natural part of personal growth. It can usher in a new season of life that helps us live authentically and purposefully. 

What Are the Root Causes of an Existential Crisis?

Existential crises don’t just come out of nowhere. They are often triggered by various factors and life events. These crises are deeply personal experiences that often emerge when people are confronted with profound questions about the nature of existence, meaning, and purpose. Here’s a closer look at four common causes:

• Major life changes. Change is never easy. And it can sometimes cause us to start questioning things around us. Oftentimes, an existential crisis will emerge from a major life event, such as switching careers, losing a loved one, suffering an illness, or reaching a significant age milestone. These life transitions can serve as a catalyst for self-reflection, disrupting our usual routine and forcing us to reevaluate our priorities and values. 
• Awareness of mortality. Nobody wants to think about the end of their life — or confront the possibility of their own death. But as we traverse down the road of life, we inevitably become more aware of our own mortality and the finite nature of human existence. This heightened awareness can be a potent trigger for existential crises. It's a realization that life is fleeting, and the time we have on this planet is finite.
• Misalignment with values. A significant cause of existential crises is the realization that our life choices and circumstances don't align with our deeply held values and beliefs. This misalignment can be a source of inner conflict and existential doubt. For example, if we’ve been pursuing a career solely for financial gain but value creative expression and personal fulfillment more deeply, we may experience a crisis of purpose.
• Societal expectations. Society often imposes certain expectations on individuals, prescribing what constitutes a successful and fulfilling life. These expectations can include pursuing a particular career path, adhering to a specific lifestyle, or achieving certain milestones by a certain age. Questioning these societal norms and expectations can trigger existential doubts.

Keep in mind that, while these are some of the most common triggers for an existential crisis, triggers can vary from person to person depending on our life, circumstances, and unique situation.

7 Tips for Overcoming an Existential Crisis

There’s no doubt about it: existential crises can be challenging and uncomfortable. But we don’t have to let them overwhelm us. We can learn how to navigate an existential crisis in a healthy way so that we emerge stronger and wiser. With that in mind, here are seven practical steps to overcome an existential crisis: 

1. Engage in self-reflection. A big part of an existential crisis is engaging in self-reflection. This can be helpful for exploring our thoughts, emotions, and observations. Try using a journal to help you process what you’re experiencing. Consider asking yourself questions such as, “What matters most to me?" and, "What are my long-term goals and dreams?” Writing these down can help us gain clarity and direction. 
2. Shift your perspective. Change is often scary to us, but it doesn’t have to be. We also can’t avoid change, so we’re better off embracing it rather than resisting it. Try to view change as an opportunity for personal growth. Ask yourself what you can learn from what you’re experiencing and the challenges you’re facing. This can be a powerful mindset shift, but it requires a willingness to embrace change. As the saying goes, the more we resist, the more it persists. 
3. Seek support. One of the worst things we can do when experiencing an existential crisis is to isolate ourselves. We’re meant for connection — particularly when we’re going through a hard time. Try reaching out to friends and loved ones to share your thoughts and feelings. We can also consider joining social or community groups that align with your interests and values. Connecting with like-minded individuals can provide a sense of belonging and shared purpose, which can be comforting during periods of distress. 
4. Find joy in small moments. Existential crises can be heavy and overwhelming. As such, we might have a harder time looking on the bright side. But it’s important to find joy in the little things. Try being fully engaged in your daily experiences, whether you’re savoring a cup of tea, taking a leisurely walk, or appreciating the beauty of nature. Plus, taking a moment to express gratitude and appreciation can boost our level of happiness and well-being. 
5. Set realistic goals. During an existential crisis, it's natural to question your life goals and aspirations. Take time to reevaluate your goals in light of your newfound insights and values. What goals align with your authentic self? Once you’ve identified them, try breaking them into actionable steps. For example, if your goal is to improve your physical fitness, specific objectives might include running a certain distance, lifting a specific weight, or achieving a particular level of health.
6. Practice mindfulness. Mindfulness meditation techniques can help us become more aware of our thoughts and feelings without judgment. Regular mindfulness practice can enhance our ability to stay present and find meaning in everyday experiences. A key aspect of mindfulness is observation without judgment. This means refraining from criticizing or analyzing our thoughts and emotions. Instead, acknowledge and accept them as you would a dear friend. 
7. Seek professional help. Finally, sometimes we need extra help to get through a crisis — and there’s nothing wrong with that! In fact, reaching out for help is a sign of great strength, not weakness. Consider seeking the guidance of a trained therapist or counselor. They can provide valuable insights into the root causes of our existential crisis and help us develop coping strategies, tools, and techniques for managing difficult emotions.

Taken together, these steps can help us navigate an existential crisis in a healthy, constructive manner. Existential crises can be greatly distressing, but with time, we can come out the other side! It’s possible we may even look back one day and be grateful for the personal growth and transformation it initiated. 

The Bottom Line

While existential crises can be unsettling, they also offer an opportunity for profound personal growth and transformation. They are moments when you question the status quo and embark on a journey to find deeper meaning and purpose in your life. By recognizing the triggers and causes of these crises, you can navigate them with greater awareness and emerge from the experience with a clearer sense of self and purpose. Remember, it's okay to question and explore; it's all part of the journey toward a more authentic and fulfilling existence.

If you’re turning to alcohol to help manage uncomfortable feelings, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.

You’ve been feeling on edge for the past several weeks, but can’t exactly pinpoint what’s bothering you. You find yourself contemplating the meaning of your life, your purpose, and even your identity. What’s going on — have you completely lost it, or is this normal? 

In this post, we'll explore the concept of an existential crisis: what it is, what causes it, and most importantly, how you can overcome it. Let’s get started!

What Is an Existential Crisis?

The term existential crisis often refers to a form of inner conflict that stems from profound self-examination and the pondering of fundamental aspects of our life, identity, and purpose. It can cause us to look at our life and question our mere existence — hence the term existential. 

Going through an existential crisis can be very unsettling, as it forces us to confront questions that we don’t necessarily have answers to. In many ways, it’s like a wake-up call from our inner self, trying to get our attention and urging us to examine our life on a deeper level. It often emerges during significant life events or transitions, but it can also creep in during quieter moments of self-reflection. 

But, the most important thing to remember if we have an existential crisis — or are currently in the middle of one — is that they’re not uncommon. Everyone may experience an existential crisis at some point in their life. 

Signs and Symptoms of an Existential Crisis

Like many other crises, existential crises can be complex and convoluted. They vary from person to person and can manifest in various ways. However, there are some commonalities among people in the midst of one. Here’s a closer look at five of the most common symptoms and signs to watch out for: 

1. Feelings of emptiness. A sense of emptiness is one of the hallmarks of an existential crisis. It almost feels like we’re staring into an abyss that we can’t fully grasp. This feeling can be deeply unsettling and accompanied by a profound dissatisfaction with our current circumstances. It can also cause us to crave deeper meaning and purpose, and yearn for something more than we’ve currently experienced in life.
2. Anxiety and dread. Another major sign that we’re knee-deep in an existential crisis is being consumed by worry and anxiety. We may even find ourselves experiencing existential dread — a pervasive anxiety about our purpose, mortality, and the ultimate meaning of life itself. Continually questioning who we are and our place in the world can take a toll on our health, not just mentally, but physically, too. It may cause us to suffer from insomnia, restlessness, or perpetual unease. 
3. Questioning life choices. An existential crisis often triggers a reevaluation of our life choices, both major and minor. We may question the decisions we’ve made thus far, including our career, relationships, and even our values. We’re examining your life under a magnifying glass, searching for the alignment between our choices and true self. This introspection can be a double-edged sword. On one hand, it can lead to valuable insights and personal growth. On the other hand, it may bring to light decisions that don't resonate with our authentic self, creating inner turmoil and doubt.
4. Desire for meaning. Another indication we’re having an existential crisis is the deep-seated desire for meaning and purpose. We may find ourselves yearning to uncover the grander narrative of our life, to answer profound questions like, "What is the point of it all?" and "What am I meant to do?" This desire is a testament to our innate human curiosity and longing for significance. This quest for meaning can lead us on a journey of self-discovery, as we seek to align our actions and choices with our core values and aspirations.
5. Disconnection from self. During an existential crisis, we may feel a profound disconnection from our true self. It's as if we’ve been living a life that doesn't align with our core values, beliefs, or aspirations. This disconnect can manifest as a sense of alienation, leaving us feeling estranged from our own identity. This inner turmoil can be deeply unsettling, prompting us to question who we’ve become and whether we’ve been living inauthentically. The disconnection from self serves as a catalyst for self-reflection and, ultimately, transformation.

Given the intensity of emotions, some people might find themselves turning to alcohol or other substances to help them cope with an existential crisis. However, doing so only exacerbates anxiety or depression. 

While these signs can be distressing, it's important to recognize that an existential crisis is a natural part of personal growth. It can usher in a new season of life that helps us live authentically and purposefully. 

What Are the Root Causes of an Existential Crisis?

Existential crises don’t just come out of nowhere. They are often triggered by various factors and life events. These crises are deeply personal experiences that often emerge when people are confronted with profound questions about the nature of existence, meaning, and purpose. Here’s a closer look at four common causes:

• Major life changes. Change is never easy. And it can sometimes cause us to start questioning things around us. Oftentimes, an existential crisis will emerge from a major life event, such as switching careers, losing a loved one, suffering an illness, or reaching a significant age milestone. These life transitions can serve as a catalyst for self-reflection, disrupting our usual routine and forcing us to reevaluate our priorities and values. 
• Awareness of mortality. Nobody wants to think about the end of their life — or confront the possibility of their own death. But as we traverse down the road of life, we inevitably become more aware of our own mortality and the finite nature of human existence. This heightened awareness can be a potent trigger for existential crises. It's a realization that life is fleeting, and the time we have on this planet is finite.
• Misalignment with values. A significant cause of existential crises is the realization that our life choices and circumstances don't align with our deeply held values and beliefs. This misalignment can be a source of inner conflict and existential doubt. For example, if we’ve been pursuing a career solely for financial gain but value creative expression and personal fulfillment more deeply, we may experience a crisis of purpose.
• Societal expectations. Society often imposes certain expectations on individuals, prescribing what constitutes a successful and fulfilling life. These expectations can include pursuing a particular career path, adhering to a specific lifestyle, or achieving certain milestones by a certain age. Questioning these societal norms and expectations can trigger existential doubts.

Keep in mind that, while these are some of the most common triggers for an existential crisis, triggers can vary from person to person depending on our life, circumstances, and unique situation.

7 Tips for Overcoming an Existential Crisis

There’s no doubt about it: existential crises can be challenging and uncomfortable. But we don’t have to let them overwhelm us. We can learn how to navigate an existential crisis in a healthy way so that we emerge stronger and wiser. With that in mind, here are seven practical steps to overcome an existential crisis: 

1. Engage in self-reflection. A big part of an existential crisis is engaging in self-reflection. This can be helpful for exploring our thoughts, emotions, and observations. Try using a journal to help you process what you’re experiencing. Consider asking yourself questions such as, “What matters most to me?" and, "What are my long-term goals and dreams?” Writing these down can help us gain clarity and direction. 
2. Shift your perspective. Change is often scary to us, but it doesn’t have to be. We also can’t avoid change, so we’re better off embracing it rather than resisting it. Try to view change as an opportunity for personal growth. Ask yourself what you can learn from what you’re experiencing and the challenges you’re facing. This can be a powerful mindset shift, but it requires a willingness to embrace change. As the saying goes, the more we resist, the more it persists. 
3. Seek support. One of the worst things we can do when experiencing an existential crisis is to isolate ourselves. We’re meant for connection — particularly when we’re going through a hard time. Try reaching out to friends and loved ones to share your thoughts and feelings. We can also consider joining social or community groups that align with your interests and values. Connecting with like-minded individuals can provide a sense of belonging and shared purpose, which can be comforting during periods of distress. 
4. Find joy in small moments. Existential crises can be heavy and overwhelming. As such, we might have a harder time looking on the bright side. But it’s important to find joy in the little things. Try being fully engaged in your daily experiences, whether you’re savoring a cup of tea, taking a leisurely walk, or appreciating the beauty of nature. Plus, taking a moment to express gratitude and appreciation can boost our level of happiness and well-being. 
5. Set realistic goals. During an existential crisis, it's natural to question your life goals and aspirations. Take time to reevaluate your goals in light of your newfound insights and values. What goals align with your authentic self? Once you’ve identified them, try breaking them into actionable steps. For example, if your goal is to improve your physical fitness, specific objectives might include running a certain distance, lifting a specific weight, or achieving a particular level of health.
6. Practice mindfulness. Mindfulness meditation techniques can help us become more aware of our thoughts and feelings without judgment. Regular mindfulness practice can enhance our ability to stay present and find meaning in everyday experiences. A key aspect of mindfulness is observation without judgment. This means refraining from criticizing or analyzing our thoughts and emotions. Instead, acknowledge and accept them as you would a dear friend. 
7. Seek professional help. Finally, sometimes we need extra help to get through a crisis — and there’s nothing wrong with that! In fact, reaching out for help is a sign of great strength, not weakness. Consider seeking the guidance of a trained therapist or counselor. They can provide valuable insights into the root causes of our existential crisis and help us develop coping strategies, tools, and techniques for managing difficult emotions.

Taken together, these steps can help us navigate an existential crisis in a healthy, constructive manner. Existential crises can be greatly distressing, but with time, we can come out the other side! It’s possible we may even look back one day and be grateful for the personal growth and transformation it initiated. 

The Bottom Line

While existential crises can be unsettling, they also offer an opportunity for profound personal growth and transformation. They are moments when you question the status quo and embark on a journey to find deeper meaning and purpose in your life. By recognizing the triggers and causes of these crises, you can navigate them with greater awareness and emerge from the experience with a clearer sense of self and purpose. Remember, it's okay to question and explore; it's all part of the journey toward a more authentic and fulfilling existence.

If you’re turning to alcohol to help manage uncomfortable feelings, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.

Discover the World of Alcohol-Free Celebration With Reframe!

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!

Woo hoo! Your wedding is only a few months away, and as a final hurrah before the big day, you’re planning a bachelor party with your closest buds. If this were a few years ago, you all would be hitting the nightclubs and throwing back tequila shots like there’s no tomorrow. Now, you and many of your friends are now sober or sober curious, and you need a completely different pre-wedding celebration altogether.

Alcohol-fueled bachelor parties, while presented as fun and exciting in the moment, can actually result in alcohol poisoning, brushes with the law, broken phones, crashed vehicles, and an array of other potential regrets. Given that most bachelor party ideas are pretty boozy, how can you celebrate your upcoming marriage sans alcohol and its repercussions? In this blog post, we’ll be sharing several sober bachelor party ideas, so you can have a great time and stick to your health goals. Because who said you need alcohol to have a great time?!

Bachelor Parties: Backstory and Alcohol’s Role

Bachelor parties, commonly referred to as “stag nights” in certain cultures, have a rich history, dating back to ancient times. This pre-wedding celebration is said to have originated with the Spartans in the 5th century BCE During this era, military comrades would hold a dinner in the groom's honor and make toasts on his behalf, celebrating his last night as a single man. This practice marked the beginning of what we now know as bachelor parties.

Over time, the concept evolved and spread across different cultures. The basic premise remained the same: a celebration for the groom-to-be before his wedding. However, the nature of these celebrations varied greatly depending on cultural norms and societal expectations.

Alcohol became a key element of bachelor parties in many Western cultures during the 20th century. This shift can be attributed to a combination of factors. First, the relaxation of social norms around drinking played a significant role. The post-World War era, particularly in the United States and Europe, saw a significant shift in attitudes towards alcohol consumption. This period was marked by a rise in leisure activities and partying, with alcohol being a central feature.

Moreover, the commercialization of bachelor parties also contributed to the prominence of alcohol. As the event became more of a pre-wedding ritual, the hospitality and entertainment industries capitalized on it, promoting alcohol-heavy celebrations as a lucrative business.

10 Sober Bachelor Party Ideas

What does a bachelor party without alcohol look like? For starters, there won’t be any hangovers or hangxiety to worry about! But aside from that, you’ll be able to make precious memories with your closest friends without alcohol’s effects on your short-term or long-term well-being. 

Here are ten non-drinking bachelor party ideas.

1. Outdoor adventuring. Who doesn’t love a little reset in nature?! Plan a trip that involves hiking, camping, and/or backpacking in a picturesque location. This outdoor-centric trip can also include activities such as rock climbing, white water rafting, or mountain biking. Of course, it’s important to be mindful of skill and ability levels, so if an outdoor trip is involved, ensure that everyone's unique needs are accounted for. 
2. Sports day. Organize a day filled with various sports activities such as bowling, paintball, golf, laser tag, or go-kart racing. You can even rent a private venue for playing team sports such as volleyball, basketball, or soccer. This is a great way to bond and foster camaraderie among attendees while also getting some exercise in. Make sure to have plenty of alcohol-free drink options available to hydrate between games, such as a nutritious mocktail or fruit-infused water. 
3. Gaming marathon. For all the gaming enthusiasts, set up a gaming marathon with favorite video games, virtual reality experiences, or classic board games and card games. Consider breaking up the time indoors with outings to nearby restaurants or parks. 
4. Cooking class or culinary tour. Book a private cooking class if the group loves to cook or consists of many food enthusiasts. Alternatively, you could go on a culinary tour, sampling different types of cuisines. These activities can expand everyone’s culinary horizons and promote a better understanding of the local area if it’s a destination bachelor party. Always be sure to ask about allergies or dietary restrictions beforehand to make the event accessible to all guests. 
5. Spa and relaxation weekend. For a more relaxed alcohol-free experience, plan a day at a spa for massages, saunas, and tranquility. This can be a great way to unwind and rejuvenate, especially with the many demands of work and wedding planning to return to post-event. You might consider unique experiences such as mud baths, European-style bath houses, or even specialty facials. Treat yourselves! 
6. Adventure sports experiences. If the group thrives on adrenaline, consider activities such as skydiving, bungee jumping, or zip-lining. These high-octane experiences can promote an even deeper bond among group members. 
7. Group road trip. Plan a road trip to a destination that the groom has always wanted to visit and that is accessible to all guests. This can include stops at various attractions, scenic spots, and trying out local eateries. Road trips allow you to experience places in greater depth, and can lead to experiences you otherwise wouldn’t have had. 
8. Beachside or lakeside retreat. Spend a day or a weekend at a beach or lakeside. Activities for these getaways can include swimming, boating, fishing, or simply relaxing by the water. Bring plenty of alcohol-free beverages to sip on as you relax, or consider choosing a location where nearby bars and restaurants serve mocktails. 
9. Enlightening cultural experiences. Visit museums, art galleries, or historical sites, or attend a theater performance or concert. This can be particularly enriching if the bachelor party takes place in a major city. 
10. Escape room challenge. Participate in an escape room adventure in which the group has to solve puzzles and work together to "escape" within a set time limit. This can be a fun and engaging team-building activity. Be sure to make reservations beforehand, especially if your group is larger, as many popular escape rooms fill up fast. 

Each of these bachelor party ideas for non-drinkers can ensure a memorable and enjoyable experience without booze.

How To Plan a Sober Bachelor Party


Planning a sober bachelor party can be both fun and memorable, but it also requires plenty of time to ensure things run smoothly. Here are a few ways to plan a successful alcohol-free bachelor party celebration.


• Understand the groom's interests. If you’re a best man or groomsman in charge of planning the bachelor party, the most important aspect is to focus on what the groom enjoys. Whether it's outdoor adventures, gaming, sporting events, or something more laid back, tailor the party to his preferences.

• Set a budget and guest list. Determine how much you can spend and who should be invited. This will determine the scale of the party and which activities are within budget. Remember to consider the preferences and budgets of the guests, as well. It can be helpful to send out a survey beforehand to capture everyone’s needs and make planning easier. You can also consider starting a group chat so that everyone can communicate beforehand. 

• Choose a unique venue. Instead of traditional party locations, opt for a venue that’s under-the-radar and likely to be more memorable. This could be a private cinema, a sports facility, an escape room, an arcade, or even a rented cabin in the woods. The more unique and exclusive to your group, the better!

• Plan engaging activities. Focus on activities that everyone can enjoy. These may include go-kart racing, a day of paintball, a group cooking class, an NBA game, hiking off the beaten path, or a board game marathon.

• Incorporate good food. Tasty food is the cornerstone of any party! Make dinner reservations at a highly rated restaurant or arrange for catering at your venue. Consider having a variety of foods to cater to different tastes and dietary preferences. Furthermore, you can also give the venue a heads up to remove traditional drink menus (which tend to be largely alcohol-centric) and offer a mocktail menu if possible. 

• Consider a theme or special element. Adding a theme can make the party more exciting. You might consider a dress code or something as elaborate as a full-blown themed event. You could also include a special element such as a professional photographer or a live band, depending on budget and preferences. It can be fun to incorporate memorabilia, such as T-shirts, glasses (for non-alcoholic beverages, of course!), or even sunglasses, with the bachelor party name and dates.  

• Send invitations and communicate clearly. Send out invitations well in advance so that attendees can plan for time off, budget for expenses, and book flights. Make sure to clearly communicate that the party is alcohol-free so guests know what to expect. This can help set the tone and ensure everyone is on the same page.

Sober Bachelor Parties: Here’s to a Fun One! 


Whatever your pre-wedding bachelor's party looks like, we hope it’ll allow you to celebrate with your closest companions while staying true to your goals. 

Let’s raise a mocktail together as we eagerly anticipate the friendship and nuptials ahead!  


Woo hoo! Your wedding is only a few months away, and as a final hurrah before the big day, you’re planning a bachelor party with your closest buds. If this were a few years ago, you all would be hitting the nightclubs and throwing back tequila shots like there’s no tomorrow. Now, you and many of your friends are now sober or sober curious, and you need a completely different pre-wedding celebration altogether.

Alcohol-fueled bachelor parties, while presented as fun and exciting in the moment, can actually result in alcohol poisoning, brushes with the law, broken phones, crashed vehicles, and an array of other potential regrets. Given that most bachelor party ideas are pretty boozy, how can you celebrate your upcoming marriage sans alcohol and its repercussions? In this blog post, we’ll be sharing several sober bachelor party ideas, so you can have a great time and stick to your health goals. Because who said you need alcohol to have a great time?!

Bachelor Parties: Backstory and Alcohol’s Role

Bachelor parties, commonly referred to as “stag nights” in certain cultures, have a rich history, dating back to ancient times. This pre-wedding celebration is said to have originated with the Spartans in the 5th century BCE During this era, military comrades would hold a dinner in the groom's honor and make toasts on his behalf, celebrating his last night as a single man. This practice marked the beginning of what we now know as bachelor parties.

Over time, the concept evolved and spread across different cultures. The basic premise remained the same: a celebration for the groom-to-be before his wedding. However, the nature of these celebrations varied greatly depending on cultural norms and societal expectations.

Alcohol became a key element of bachelor parties in many Western cultures during the 20th century. This shift can be attributed to a combination of factors. First, the relaxation of social norms around drinking played a significant role. The post-World War era, particularly in the United States and Europe, saw a significant shift in attitudes towards alcohol consumption. This period was marked by a rise in leisure activities and partying, with alcohol being a central feature.

Moreover, the commercialization of bachelor parties also contributed to the prominence of alcohol. As the event became more of a pre-wedding ritual, the hospitality and entertainment industries capitalized on it, promoting alcohol-heavy celebrations as a lucrative business.

10 Sober Bachelor Party Ideas

What does a bachelor party without alcohol look like? For starters, there won’t be any hangovers or hangxiety to worry about! But aside from that, you’ll be able to make precious memories with your closest friends without alcohol’s effects on your short-term or long-term well-being. 

Here are ten non-drinking bachelor party ideas.

1. Outdoor adventuring. Who doesn’t love a little reset in nature?! Plan a trip that involves hiking, camping, and/or backpacking in a picturesque location. This outdoor-centric trip can also include activities such as rock climbing, white water rafting, or mountain biking. Of course, it’s important to be mindful of skill and ability levels, so if an outdoor trip is involved, ensure that everyone's unique needs are accounted for. 
2. Sports day. Organize a day filled with various sports activities such as bowling, paintball, golf, laser tag, or go-kart racing. You can even rent a private venue for playing team sports such as volleyball, basketball, or soccer. This is a great way to bond and foster camaraderie among attendees while also getting some exercise in. Make sure to have plenty of alcohol-free drink options available to hydrate between games, such as a nutritious mocktail or fruit-infused water. 
3. Gaming marathon. For all the gaming enthusiasts, set up a gaming marathon with favorite video games, virtual reality experiences, or classic board games and card games. Consider breaking up the time indoors with outings to nearby restaurants or parks. 
4. Cooking class or culinary tour. Book a private cooking class if the group loves to cook or consists of many food enthusiasts. Alternatively, you could go on a culinary tour, sampling different types of cuisines. These activities can expand everyone’s culinary horizons and promote a better understanding of the local area if it’s a destination bachelor party. Always be sure to ask about allergies or dietary restrictions beforehand to make the event accessible to all guests. 
5. Spa and relaxation weekend. For a more relaxed alcohol-free experience, plan a day at a spa for massages, saunas, and tranquility. This can be a great way to unwind and rejuvenate, especially with the many demands of work and wedding planning to return to post-event. You might consider unique experiences such as mud baths, European-style bath houses, or even specialty facials. Treat yourselves! 
6. Adventure sports experiences. If the group thrives on adrenaline, consider activities such as skydiving, bungee jumping, or zip-lining. These high-octane experiences can promote an even deeper bond among group members. 
7. Group road trip. Plan a road trip to a destination that the groom has always wanted to visit and that is accessible to all guests. This can include stops at various attractions, scenic spots, and trying out local eateries. Road trips allow you to experience places in greater depth, and can lead to experiences you otherwise wouldn’t have had. 
8. Beachside or lakeside retreat. Spend a day or a weekend at a beach or lakeside. Activities for these getaways can include swimming, boating, fishing, or simply relaxing by the water. Bring plenty of alcohol-free beverages to sip on as you relax, or consider choosing a location where nearby bars and restaurants serve mocktails. 
9. Enlightening cultural experiences. Visit museums, art galleries, or historical sites, or attend a theater performance or concert. This can be particularly enriching if the bachelor party takes place in a major city. 
10. Escape room challenge. Participate in an escape room adventure in which the group has to solve puzzles and work together to "escape" within a set time limit. This can be a fun and engaging team-building activity. Be sure to make reservations beforehand, especially if your group is larger, as many popular escape rooms fill up fast. 

Each of these bachelor party ideas for non-drinkers can ensure a memorable and enjoyable experience without booze.

How To Plan a Sober Bachelor Party


Planning a sober bachelor party can be both fun and memorable, but it also requires plenty of time to ensure things run smoothly. Here are a few ways to plan a successful alcohol-free bachelor party celebration.


• Understand the groom's interests. If you’re a best man or groomsman in charge of planning the bachelor party, the most important aspect is to focus on what the groom enjoys. Whether it's outdoor adventures, gaming, sporting events, or something more laid back, tailor the party to his preferences.

• Set a budget and guest list. Determine how much you can spend and who should be invited. This will determine the scale of the party and which activities are within budget. Remember to consider the preferences and budgets of the guests, as well. It can be helpful to send out a survey beforehand to capture everyone’s needs and make planning easier. You can also consider starting a group chat so that everyone can communicate beforehand. 

• Choose a unique venue. Instead of traditional party locations, opt for a venue that’s under-the-radar and likely to be more memorable. This could be a private cinema, a sports facility, an escape room, an arcade, or even a rented cabin in the woods. The more unique and exclusive to your group, the better!

• Plan engaging activities. Focus on activities that everyone can enjoy. These may include go-kart racing, a day of paintball, a group cooking class, an NBA game, hiking off the beaten path, or a board game marathon.

• Incorporate good food. Tasty food is the cornerstone of any party! Make dinner reservations at a highly rated restaurant or arrange for catering at your venue. Consider having a variety of foods to cater to different tastes and dietary preferences. Furthermore, you can also give the venue a heads up to remove traditional drink menus (which tend to be largely alcohol-centric) and offer a mocktail menu if possible. 

• Consider a theme or special element. Adding a theme can make the party more exciting. You might consider a dress code or something as elaborate as a full-blown themed event. You could also include a special element such as a professional photographer or a live band, depending on budget and preferences. It can be fun to incorporate memorabilia, such as T-shirts, glasses (for non-alcoholic beverages, of course!), or even sunglasses, with the bachelor party name and dates.  

• Send invitations and communicate clearly. Send out invitations well in advance so that attendees can plan for time off, budget for expenses, and book flights. Make sure to clearly communicate that the party is alcohol-free so guests know what to expect. This can help set the tone and ensure everyone is on the same page.

Sober Bachelor Parties: Here’s to a Fun One! 


Whatever your pre-wedding bachelor's party looks like, we hope it’ll allow you to celebrate with your closest companions while staying true to your goals. 

Let’s raise a mocktail together as we eagerly anticipate the friendship and nuptials ahead!  


Build Your Coping Toolkit With Reframe

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!

Life throws all kinds of problems at us, but our brain has incredible abilities to handle stress, adversity, and change by developing various coping skills. The key lies in using the right ones. Otherwise, in the words of Virginia Satie, “Problems are not the problem; coping is the problem.” 

What’s the difference between problematic coping strategies and ones that can really improve our life? And how does drinking fit into the picture when it comes to using alcohol to cope? Let’s explore these topics and talk about some coping mechanisms for alcoholics that can serve as safer alternatives.

Habits and the Brain

Coping skills are essentially habits — repeated behaviors that happen in response to stressful situations. If we’ve been reacting to a particular set of circumstances in the same way for a long time, our brain goes on autopilot and our response becomes automatic.

Habits form through neuroplasticity: our brains are adaptable. Contrary to old ideas that adult brains are unchanging, they can actually transform and develop all through our lives. Neuroplasticity constantly works to help us learn, adapt, and, crucially, cope.

How does this happen? Our brain is made of neurons (billions of them!) and these neurons make connections with each other. When we have new experiences or learn something new, our neurons form new connections, actually changing our brain structure — this is the beauty of neuroplasticity.

When Coping Skills Go Awry 

The problem is, when the brain latches on to certain coping mechanisms — including those that make us feel better in the short term but spell trouble later on — the resulting habit can be very hard to break. For example, alcohol affects the brain's reward system, an intricate network of neurons that releases “feel-good” chemicals like dopamine when we do something pleasurable. Drinking alcohol triggers a flood of these chemicals, which creates an initial feeling of euphoria.

However, this relief is only temporary. Over time, the brain adjusts to these regular chemical baths by reducing its own production of dopamine. When alcohol is removed from the equation, the brain is left in a deficit. This lack of pleasure chemical can lead to withdrawal symptoms (such as anxiety, depression, or intense cravings for a drink) while leaving the original problem we were seeking relief from unresolved.

As a result, we often find ourselves coping with alcohol-related problems rather than with the original reason that led us to use drinking to cope in the first place. At this point, what started out as a coping mechanism takes on a life of its own. Rather than alleviating the original source of stress, the habit itself becomes the problem — we are now “coping” with the maladaptive coping mechanism itself.

Switching Strategies

Thankfully, the same thing that makes it easy for bad habits to form also makes learning healthy coping skills possible.

As we practice different coping techniques, we create new neural pathways, which become stronger with use. Our brain changes physically as we develop these skills, and the more we practice them, the easier they become.

The Coping Spectrum

Helpful coping strategies generally fall into two categories: problem-focused and emotion-focused. Problem-focused coping is all about tackling the source of the stress head-on — like delegating tasks to manage a heavy workload. 

Emotion-focused coping, on the other hand, involves managing the emotional fallout from a stressful situation. This could mean taking a bubble bath after a hard day or meditating to find our inner peace.

Neither type of coping strategy is “better” than the other. A 2001 study published in the Journal of Personality and Social Psychology found that the most effective coping strategies involve a mix of both. However, since emotional coping strategies act as a multipurpose toolkit we can take with us as we face all kinds of different challenges, it makes sense to explore them in more detail.

Mindfulness and Meditation

One tried and tested emotion-focused coping method is mindfulness. Mindfulness is all about being present in the moment, aware of our thoughts, feelings, and surroundings.

Many studies have shown that mindfulness can help regulate our emotions, reducing stress and improving our overall mental well-being. When we practice mindfulness, we're encouraging our brains to form new, resilient neural pathways.

Mindfulness and meditation have also been studied extensively for their potential to help us manage stress, anxiety, and cravings. Practicing staying present and fully engaged with whatever we're doing at the moment can help us better understand our urges and stressors, recognizing them as temporary sensations rather than urgent needs that must be satisfied. This is why taking time each day to practice mindfulness or meditation can be a crucial part of our coping skill toolkit.

Physical Exercise

Another great emotional coping strategy is exercise. We all know that staying active is good for our physical health — but it's also a powerful coping tool. Physical activity releases endorphins, our body's natural mood lifters, and helps regulate stress hormones such as cortisol.

In fact, according to a 2013 review in the journal Clinical Psychology Review, regular physical activity can be as effective as medication or cognitive therapies in treating depression and anxiety. So, why not take a walk, try out a new dance class, or even just do some stretching at home? Our brain will thank us for it!

"Healthy body, healthy mind” isn’t just a saying: there's scientific truth behind it. Regular physical exercise has numerous benefits — boosting mood, reducing stress, and improving sleep — all of which help us manage cravings and maintain a healthy lifestyle. The endorphins (natural mood lifters) released during exercise help counterbalance the reduced dopamine production in our brains, making cravings less intense.

Cognitive-Behavioral Coping Skills

Cognitive-behavioral therapy (CBT) is a type of psychological treatment scientifically proven to help people understand and change thought patterns that lead to harmful actions, like excessive drinking. CBT works by helping us identify situations where you're likely to drink, develop strategies to avoid these triggers, and cope more effectively with stressors.

Coping skills within the CBT framework are both physical and mental. Physical methods include diaphragmatic breathing and progressive muscle relaxation, addressing the bodily symptoms of stress. Mental CBT coping skills include cognitive restructuring (reframing thoughts), behavioral activation, and setting specific goals to structure your day, all of which give us more control over our life before stressful circumstances arise.

Social Support and Connection

Finally, never underestimate the power of a supportive community. Support can come in many forms: a dedicated group, a supportive friend or family member, a professional counselor or therapist, or even an online community such as the Reframe forum. When the seas get rough, it's helpful to have a crew we can lean on.

Charting a Course for Success

Each person's journey is unique, with different starting points, challenges, and goals. A voyage guided by science-based coping strategies can increase our chances of successfully navigating the waters.

Embracing mindfulness and meditation, regular exercise, cognitive-behavioral skills, and social connection as integral parts of our life might feel challenging at first. But every great journey starts with a single step! Be patient with yourself, celebrate your victories —  matter how small! — and keep moving forward. 

With the right tools and a supportive community, you're better equipped than you might think. We all have the power to improve our coping skills and navigate life more effectively!

Life throws all kinds of problems at us, but our brain has incredible abilities to handle stress, adversity, and change by developing various coping skills. The key lies in using the right ones. Otherwise, in the words of Virginia Satie, “Problems are not the problem; coping is the problem.” 

What’s the difference between problematic coping strategies and ones that can really improve our life? And how does drinking fit into the picture when it comes to using alcohol to cope? Let’s explore these topics and talk about some coping mechanisms for alcoholics that can serve as safer alternatives.

Habits and the Brain

Coping skills are essentially habits — repeated behaviors that happen in response to stressful situations. If we’ve been reacting to a particular set of circumstances in the same way for a long time, our brain goes on autopilot and our response becomes automatic.

Habits form through neuroplasticity: our brains are adaptable. Contrary to old ideas that adult brains are unchanging, they can actually transform and develop all through our lives. Neuroplasticity constantly works to help us learn, adapt, and, crucially, cope.

How does this happen? Our brain is made of neurons (billions of them!) and these neurons make connections with each other. When we have new experiences or learn something new, our neurons form new connections, actually changing our brain structure — this is the beauty of neuroplasticity.

When Coping Skills Go Awry 

The problem is, when the brain latches on to certain coping mechanisms — including those that make us feel better in the short term but spell trouble later on — the resulting habit can be very hard to break. For example, alcohol affects the brain's reward system, an intricate network of neurons that releases “feel-good” chemicals like dopamine when we do something pleasurable. Drinking alcohol triggers a flood of these chemicals, which creates an initial feeling of euphoria.

However, this relief is only temporary. Over time, the brain adjusts to these regular chemical baths by reducing its own production of dopamine. When alcohol is removed from the equation, the brain is left in a deficit. This lack of pleasure chemical can lead to withdrawal symptoms (such as anxiety, depression, or intense cravings for a drink) while leaving the original problem we were seeking relief from unresolved.

As a result, we often find ourselves coping with alcohol-related problems rather than with the original reason that led us to use drinking to cope in the first place. At this point, what started out as a coping mechanism takes on a life of its own. Rather than alleviating the original source of stress, the habit itself becomes the problem — we are now “coping” with the maladaptive coping mechanism itself.

Switching Strategies

Thankfully, the same thing that makes it easy for bad habits to form also makes learning healthy coping skills possible.

As we practice different coping techniques, we create new neural pathways, which become stronger with use. Our brain changes physically as we develop these skills, and the more we practice them, the easier they become.

The Coping Spectrum

Helpful coping strategies generally fall into two categories: problem-focused and emotion-focused. Problem-focused coping is all about tackling the source of the stress head-on — like delegating tasks to manage a heavy workload. 

Emotion-focused coping, on the other hand, involves managing the emotional fallout from a stressful situation. This could mean taking a bubble bath after a hard day or meditating to find our inner peace.

Neither type of coping strategy is “better” than the other. A 2001 study published in the Journal of Personality and Social Psychology found that the most effective coping strategies involve a mix of both. However, since emotional coping strategies act as a multipurpose toolkit we can take with us as we face all kinds of different challenges, it makes sense to explore them in more detail.

Mindfulness and Meditation

One tried and tested emotion-focused coping method is mindfulness. Mindfulness is all about being present in the moment, aware of our thoughts, feelings, and surroundings.

Many studies have shown that mindfulness can help regulate our emotions, reducing stress and improving our overall mental well-being. When we practice mindfulness, we're encouraging our brains to form new, resilient neural pathways.

Mindfulness and meditation have also been studied extensively for their potential to help us manage stress, anxiety, and cravings. Practicing staying present and fully engaged with whatever we're doing at the moment can help us better understand our urges and stressors, recognizing them as temporary sensations rather than urgent needs that must be satisfied. This is why taking time each day to practice mindfulness or meditation can be a crucial part of our coping skill toolkit.

Physical Exercise

Another great emotional coping strategy is exercise. We all know that staying active is good for our physical health — but it's also a powerful coping tool. Physical activity releases endorphins, our body's natural mood lifters, and helps regulate stress hormones such as cortisol.

In fact, according to a 2013 review in the journal Clinical Psychology Review, regular physical activity can be as effective as medication or cognitive therapies in treating depression and anxiety. So, why not take a walk, try out a new dance class, or even just do some stretching at home? Our brain will thank us for it!

"Healthy body, healthy mind” isn’t just a saying: there's scientific truth behind it. Regular physical exercise has numerous benefits — boosting mood, reducing stress, and improving sleep — all of which help us manage cravings and maintain a healthy lifestyle. The endorphins (natural mood lifters) released during exercise help counterbalance the reduced dopamine production in our brains, making cravings less intense.

Cognitive-Behavioral Coping Skills

Cognitive-behavioral therapy (CBT) is a type of psychological treatment scientifically proven to help people understand and change thought patterns that lead to harmful actions, like excessive drinking. CBT works by helping us identify situations where you're likely to drink, develop strategies to avoid these triggers, and cope more effectively with stressors.

Coping skills within the CBT framework are both physical and mental. Physical methods include diaphragmatic breathing and progressive muscle relaxation, addressing the bodily symptoms of stress. Mental CBT coping skills include cognitive restructuring (reframing thoughts), behavioral activation, and setting specific goals to structure your day, all of which give us more control over our life before stressful circumstances arise.

Social Support and Connection

Finally, never underestimate the power of a supportive community. Support can come in many forms: a dedicated group, a supportive friend or family member, a professional counselor or therapist, or even an online community such as the Reframe forum. When the seas get rough, it's helpful to have a crew we can lean on.

Charting a Course for Success

Each person's journey is unique, with different starting points, challenges, and goals. A voyage guided by science-based coping strategies can increase our chances of successfully navigating the waters.

Embracing mindfulness and meditation, regular exercise, cognitive-behavioral skills, and social connection as integral parts of our life might feel challenging at first. But every great journey starts with a single step! Be patient with yourself, celebrate your victories —  matter how small! — and keep moving forward. 

With the right tools and a supportive community, you're better equipped than you might think. We all have the power to improve our coping skills and navigate life more effectively!

Live Well and Thrive With Reframe! 

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!

After a long week of juggling work responsibilities, fitness goals, and social commitments, Friday night finally rolls around. It’s time to unwind, the perfect opportunity for a glass of wine or a cold beer. But instead of calling it a night after one drink, you feel the urge to stay up late, scroll through social media, watch random YouTube videos, or binge on Netflix. The next morning? So groggy, and you feel less-than-ideal mentally and physically.

But staying up late like this isn't just a quirky habit; it's an emerging psychological phenomenon known as revenge bedtime procrastination. Why do we do it, and what does it have to do with changing our drinking habits?

Revenge Bedtime Procrastination: What Exactly Is It?

While revenge bedtime procrastination sounds like a whimsical social media buzzword, it's a behavioral pattern that actually has roots in psychology and neuroscience. We often find ourselves tangled in a web of responsibilities, from grueling work hours to managing households and nurturing relationships. By the time the clock strikes bedtime, a realization settles in: the entire day has slipped away, with little personal time or freedom. And so begins the journey down the late-night rabbit hole of activities that feel like small acts of rebellion.

Why Would We Compromise Our Sleep?

Sure, it's counterintuitive. Who would willingly trade the much-needed benefits of a restful sleep for a few extra hours of aimless scrolling or watching yet another episode of a TV series? The answer lies in a complex interplay between psychological needs and neurological mechanisms.

The Psychological Layer: A Sense of Control and Freedom

The psychological aspect of revenge bedtime procrastination is a form of personal rebellion. Imagine spending a day packed with back-to-back meetings, deadlines, and familial obligations. By the time the day ends, there's a longing for reclaiming a fragment of time — time that belongs solely to ourselves, free from any rules or responsibilities. And what's more liberating than breaking the one rule that's universally accepted? That is, getting adequate sleep. It's the mind's whispered declaration: "You can't control my entire day; I'll seize this part for myself."

A Neurological Perspective: Dopamine's Role

Dopamine, a neurotransmitter in the brain, is commonly associated with the reward pathway. This system is designed to reinforce behavior that ensures survival, like eating food when hungry. But in the modern context, dopamine pathways can be hijacked by behaviors that offer immediate gratification but aren't necessarily beneficial in the long term.

When the day is unrewarding — with too many stressors and too little personal time — the dopamine system gets thrown off balance. We crave reward, some form of immediate gratification. Enter revenge bedtime procrastination. Those late-night activities, as trivial as they may be, trigger a release of dopamine, which temporarily satiates our craving or reward. Dopamine is the brain's way of saying, "This feels good, so let's keep doing it," despite the consequences that may follow.

An Important Facet: Digital Age Triggers

The role of smartphones and social media platforms cannot be ignored when discussing this phenomenon. These digital tools are designed to capture attention and keep users engaged as long as possible. With notifications buzzing and timelines endlessly scrolling, the temptation to delay bedtime becomes irresistible, further fueling the cycle of revenge bedtime procrastination.

As simple as “staying up too late” may sound, revenge bedtime procrastination is a complex behavioral pattern shaped by psychological needs for autonomy and control, and by neurobiological mechanisms designed for immediate reward. Understanding these underlying factors is the first step in breaking this detrimental cycle and reclaiming not just personal time, but also a healthy, restorative sleep pattern.

Revenge Bedtime Procrastination: What Role Does Alcohol Play?

Changing our drinking habits is already a challenge. When combined with the tendency for revenge bedtime procrastination, healthy habits become even more difficult to create and maintain. The intertwining of these two behaviors sheds light on how deeply ingrained our needs for instant gratification and personal freedom are, and how these needs can sometimes lead us astray.

Alcohol as a Quick-Fix Solution

Often, a glass of wine or a beer is seen as a shortcut to relaxation — a quick escape from the pressures of the day. Alcohol is a coping mechanism, a way to reclaim some "me time." But it's a form of reclaiming time that comes with its own set of complications, ranging from potential addiction to various health risks. When we cut back on alcohol, it's not just the substance that's being eliminated; it's also the sense of relief and autonomy it provides.

A Void That Demands To Be Filled

Removing alcohol from our daily routine leaves a gap, intensifying the feeling that something is missing. This void acts as a magnet for other forms of behavior that promise immediate satisfaction — like revenge bedtime procrastination. It seems like a harmless replacement at first. After all, scrolling through social media or watching a movie doesn't have the same health ramifications as excessive drinking, right? But the underlying need for control and instant gratification hasn't been addressed; it's merely shifted from one problematic behavior to another.

The Neurochemical Overlap

From a neuroscientific standpoint, both alcohol consumption and revenge bedtime procrastination affect the dopamine pathways in the brain. Alcohol increases the release of dopamine, leading to feelings of pleasure and relaxation. Late-night activities, although less potent than alcohol, can similarly trigger a dopamine release, reinforcing the behavior. When alcohol is removed, the brain may seek other ways to achieve that dopamine "fix," making late-night activities even more appealing.

Understanding this intersection between alcohol reduction and revenge bedtime procrastination is crucial when working towards healthier mental habits. By recognizing that the underlying drivers for both behaviors are similar, we can find alternative ways to satisfy those needs — alternative ways that contribute to our well-being rather than detract from it.

Revenge Bedtime Procrastination: How To Overcome It

The psychology and neuroscience behind revenge bedtime procrastination can provide invaluable insights. However, knowing why something happens is not the same as knowing how to change it. Below are seven concrete, actionable steps designed to combat revenge bedtime procrastination, especially as we change our drinking habits.

1. Plan "Me Time" Into Your Day

The urgency to reclaim personal time late at night often stems from a lack of it during waking hours. The remedy? Plan it! Setting aside just 15 to 30 minutes each day for an activity that brings joy and relaxation can make all the difference. Whether it's going for a short walk, reading a chapter of a novel, or even doodling on a notepad, this sliver of time should be solely about personal well-being. Use digital or physical calendars to block this time out, as though it's an important meeting that cannot be skipped. By making "me time" non-negotiable, the psychological need to reclaim time late at night diminishes.

2. Implement a Wind-Down Routine

Trading the screen for a book or opting for a calming herbal tea over a late-night snack can set the stage for quality sleep. The objective is to develop a pre-sleep ritual that signals the brain that it's time to wind down. This is where the power of habit comes into play. Neurologically, the brain loves patterns; they reduce cognitive load. By consistently following a wind-down routine, we create a neural pathway that associates certain activities with sleep, making the transition from wakefulness to rest more seamless. A bonus tip? Include a 5-minute gratitude journaling session; jotting down things to be thankful for can provide a dopamine boost, replacing the need for harmful, immediate gratification behaviors.

3. Create a Sleep Sanctuary

Our environment can significantly influence behavior. If our bedroom is brimming with gadgets, chances are, the temptation for late-night activities will be high. Transform the bedroom into a sleep sanctuary instead. Begin by removing all electronics from the room an hour before bedtime; this alleviates the stimulus overload that often fuels revenge bedtime procrastination. Next, consider the lighting. Opt for dim or warm-colored lighting, which helps with the production of melatonin, the hormone responsible for sleep. Lastly, don't underestimate the power of comfortable bedding. A good-quality mattress and pillows can significantly enhance sleep quality.

4. Practice Mindfulness Techniques

A cluttered mind craves distractions, and distractions are the cornerstone of revenge bedtime procrastination. Here, mindfulness techniques come to the rescue. Mindfulness, derived from ancient meditative practices, has received much attention from the scientific community for its efficacy in reducing stress and improving mental well-being. Use mindfulness apps or guided meditations (there are several on the Reframe app!) designed explicitly for sleep to engage the mind purposefully. Practicing mindfulness not only improves focus but also paves the way for self-reflection, a crucial component in identifying the triggers behind poor sleep habits. If you’re new to mindfulness, starting with a five-minute session and gradually increasing the duration can make the practice more sustainable.

5. Build a Reward System

Goal setting is an efficient way to change a behavior, but the missing puzzle piece often is reinforcement. Tracking sleep patterns through wearables or smartphone apps can offer insights into sleep duration and quality. Set achievable, short-term goals, like sleeping seven hours a night for a week or implementing a wind-down routine five nights consecutively. Once those milestones are reached, give yourself a small reward, something as simple as a favorite dessert or a new book. This triggers a positive dopamine release, similar to what's sought in revenge bedtime procrastination but more constructive.

6. Utilize Time-Limited Social Media

In a world where FOMO (fear of missing out) is real, detaching from social media can be a tall order. Fortunately, technology also offers solutions to problems it often creates. Most smartphones have features enabling users to set daily limits for each app. Set a reasonable time limit for social media usage during evening hours. When the predetermined amount of time expires, the apps lock, providing a hard stop and removing your ability to keep scrolling. This forced break can be the cue needed to transition to more sleep-friendly activities.

7. Seek Professional Guidance

Sometimes the struggle with sleep goes beyond habits and enters the realm of medical concern. Persistent insomnia or significant changes in sleep patterns warrant professional attention. Consult a healthcare provider for personalized advice tailored to individual sleep challenges. Prescription sleep aids or cognitive behavioral therapy for insomnia (CBT-I) are among the interventions a healthcare provider might recommend.

Revenge Bedtime Procrastination: Final Thoughts

Overcoming revenge bedtime procrastination isn’t about villainizing nighttime activities or ignoring the pleasure they bring. It's about reclaiming your time — and also reclaiming sleep, health, and well-being. With some mindful adjustments and a commitment to making better choices, bedtime can transform from a battleground to a peaceful retreat. There's genuine empowerment in choosing long-term wellness over short-term gratification. And who knows? The extra z’s might just make all the difference in tackling tomorrow fresh and rejuvenated.

After a long week of juggling work responsibilities, fitness goals, and social commitments, Friday night finally rolls around. It’s time to unwind, the perfect opportunity for a glass of wine or a cold beer. But instead of calling it a night after one drink, you feel the urge to stay up late, scroll through social media, watch random YouTube videos, or binge on Netflix. The next morning? So groggy, and you feel less-than-ideal mentally and physically.

But staying up late like this isn't just a quirky habit; it's an emerging psychological phenomenon known as revenge bedtime procrastination. Why do we do it, and what does it have to do with changing our drinking habits?

Revenge Bedtime Procrastination: What Exactly Is It?

While revenge bedtime procrastination sounds like a whimsical social media buzzword, it's a behavioral pattern that actually has roots in psychology and neuroscience. We often find ourselves tangled in a web of responsibilities, from grueling work hours to managing households and nurturing relationships. By the time the clock strikes bedtime, a realization settles in: the entire day has slipped away, with little personal time or freedom. And so begins the journey down the late-night rabbit hole of activities that feel like small acts of rebellion.

Why Would We Compromise Our Sleep?

Sure, it's counterintuitive. Who would willingly trade the much-needed benefits of a restful sleep for a few extra hours of aimless scrolling or watching yet another episode of a TV series? The answer lies in a complex interplay between psychological needs and neurological mechanisms.

The Psychological Layer: A Sense of Control and Freedom

The psychological aspect of revenge bedtime procrastination is a form of personal rebellion. Imagine spending a day packed with back-to-back meetings, deadlines, and familial obligations. By the time the day ends, there's a longing for reclaiming a fragment of time — time that belongs solely to ourselves, free from any rules or responsibilities. And what's more liberating than breaking the one rule that's universally accepted? That is, getting adequate sleep. It's the mind's whispered declaration: "You can't control my entire day; I'll seize this part for myself."

A Neurological Perspective: Dopamine's Role

Dopamine, a neurotransmitter in the brain, is commonly associated with the reward pathway. This system is designed to reinforce behavior that ensures survival, like eating food when hungry. But in the modern context, dopamine pathways can be hijacked by behaviors that offer immediate gratification but aren't necessarily beneficial in the long term.

When the day is unrewarding — with too many stressors and too little personal time — the dopamine system gets thrown off balance. We crave reward, some form of immediate gratification. Enter revenge bedtime procrastination. Those late-night activities, as trivial as they may be, trigger a release of dopamine, which temporarily satiates our craving or reward. Dopamine is the brain's way of saying, "This feels good, so let's keep doing it," despite the consequences that may follow.

An Important Facet: Digital Age Triggers

The role of smartphones and social media platforms cannot be ignored when discussing this phenomenon. These digital tools are designed to capture attention and keep users engaged as long as possible. With notifications buzzing and timelines endlessly scrolling, the temptation to delay bedtime becomes irresistible, further fueling the cycle of revenge bedtime procrastination.

As simple as “staying up too late” may sound, revenge bedtime procrastination is a complex behavioral pattern shaped by psychological needs for autonomy and control, and by neurobiological mechanisms designed for immediate reward. Understanding these underlying factors is the first step in breaking this detrimental cycle and reclaiming not just personal time, but also a healthy, restorative sleep pattern.

Revenge Bedtime Procrastination: What Role Does Alcohol Play?

Changing our drinking habits is already a challenge. When combined with the tendency for revenge bedtime procrastination, healthy habits become even more difficult to create and maintain. The intertwining of these two behaviors sheds light on how deeply ingrained our needs for instant gratification and personal freedom are, and how these needs can sometimes lead us astray.

Alcohol as a Quick-Fix Solution

Often, a glass of wine or a beer is seen as a shortcut to relaxation — a quick escape from the pressures of the day. Alcohol is a coping mechanism, a way to reclaim some "me time." But it's a form of reclaiming time that comes with its own set of complications, ranging from potential addiction to various health risks. When we cut back on alcohol, it's not just the substance that's being eliminated; it's also the sense of relief and autonomy it provides.

A Void That Demands To Be Filled

Removing alcohol from our daily routine leaves a gap, intensifying the feeling that something is missing. This void acts as a magnet for other forms of behavior that promise immediate satisfaction — like revenge bedtime procrastination. It seems like a harmless replacement at first. After all, scrolling through social media or watching a movie doesn't have the same health ramifications as excessive drinking, right? But the underlying need for control and instant gratification hasn't been addressed; it's merely shifted from one problematic behavior to another.

The Neurochemical Overlap

From a neuroscientific standpoint, both alcohol consumption and revenge bedtime procrastination affect the dopamine pathways in the brain. Alcohol increases the release of dopamine, leading to feelings of pleasure and relaxation. Late-night activities, although less potent than alcohol, can similarly trigger a dopamine release, reinforcing the behavior. When alcohol is removed, the brain may seek other ways to achieve that dopamine "fix," making late-night activities even more appealing.

Understanding this intersection between alcohol reduction and revenge bedtime procrastination is crucial when working towards healthier mental habits. By recognizing that the underlying drivers for both behaviors are similar, we can find alternative ways to satisfy those needs — alternative ways that contribute to our well-being rather than detract from it.

Revenge Bedtime Procrastination: How To Overcome It

The psychology and neuroscience behind revenge bedtime procrastination can provide invaluable insights. However, knowing why something happens is not the same as knowing how to change it. Below are seven concrete, actionable steps designed to combat revenge bedtime procrastination, especially as we change our drinking habits.

1. Plan "Me Time" Into Your Day

The urgency to reclaim personal time late at night often stems from a lack of it during waking hours. The remedy? Plan it! Setting aside just 15 to 30 minutes each day for an activity that brings joy and relaxation can make all the difference. Whether it's going for a short walk, reading a chapter of a novel, or even doodling on a notepad, this sliver of time should be solely about personal well-being. Use digital or physical calendars to block this time out, as though it's an important meeting that cannot be skipped. By making "me time" non-negotiable, the psychological need to reclaim time late at night diminishes.

2. Implement a Wind-Down Routine

Trading the screen for a book or opting for a calming herbal tea over a late-night snack can set the stage for quality sleep. The objective is to develop a pre-sleep ritual that signals the brain that it's time to wind down. This is where the power of habit comes into play. Neurologically, the brain loves patterns; they reduce cognitive load. By consistently following a wind-down routine, we create a neural pathway that associates certain activities with sleep, making the transition from wakefulness to rest more seamless. A bonus tip? Include a 5-minute gratitude journaling session; jotting down things to be thankful for can provide a dopamine boost, replacing the need for harmful, immediate gratification behaviors.

3. Create a Sleep Sanctuary

Our environment can significantly influence behavior. If our bedroom is brimming with gadgets, chances are, the temptation for late-night activities will be high. Transform the bedroom into a sleep sanctuary instead. Begin by removing all electronics from the room an hour before bedtime; this alleviates the stimulus overload that often fuels revenge bedtime procrastination. Next, consider the lighting. Opt for dim or warm-colored lighting, which helps with the production of melatonin, the hormone responsible for sleep. Lastly, don't underestimate the power of comfortable bedding. A good-quality mattress and pillows can significantly enhance sleep quality.

4. Practice Mindfulness Techniques

A cluttered mind craves distractions, and distractions are the cornerstone of revenge bedtime procrastination. Here, mindfulness techniques come to the rescue. Mindfulness, derived from ancient meditative practices, has received much attention from the scientific community for its efficacy in reducing stress and improving mental well-being. Use mindfulness apps or guided meditations (there are several on the Reframe app!) designed explicitly for sleep to engage the mind purposefully. Practicing mindfulness not only improves focus but also paves the way for self-reflection, a crucial component in identifying the triggers behind poor sleep habits. If you’re new to mindfulness, starting with a five-minute session and gradually increasing the duration can make the practice more sustainable.

5. Build a Reward System

Goal setting is an efficient way to change a behavior, but the missing puzzle piece often is reinforcement. Tracking sleep patterns through wearables or smartphone apps can offer insights into sleep duration and quality. Set achievable, short-term goals, like sleeping seven hours a night for a week or implementing a wind-down routine five nights consecutively. Once those milestones are reached, give yourself a small reward, something as simple as a favorite dessert or a new book. This triggers a positive dopamine release, similar to what's sought in revenge bedtime procrastination but more constructive.

6. Utilize Time-Limited Social Media

In a world where FOMO (fear of missing out) is real, detaching from social media can be a tall order. Fortunately, technology also offers solutions to problems it often creates. Most smartphones have features enabling users to set daily limits for each app. Set a reasonable time limit for social media usage during evening hours. When the predetermined amount of time expires, the apps lock, providing a hard stop and removing your ability to keep scrolling. This forced break can be the cue needed to transition to more sleep-friendly activities.

7. Seek Professional Guidance

Sometimes the struggle with sleep goes beyond habits and enters the realm of medical concern. Persistent insomnia or significant changes in sleep patterns warrant professional attention. Consult a healthcare provider for personalized advice tailored to individual sleep challenges. Prescription sleep aids or cognitive behavioral therapy for insomnia (CBT-I) are among the interventions a healthcare provider might recommend.

Revenge Bedtime Procrastination: Final Thoughts

Overcoming revenge bedtime procrastination isn’t about villainizing nighttime activities or ignoring the pleasure they bring. It's about reclaiming your time — and also reclaiming sleep, health, and well-being. With some mindful adjustments and a commitment to making better choices, bedtime can transform from a battleground to a peaceful retreat. There's genuine empowerment in choosing long-term wellness over short-term gratification. And who knows? The extra z’s might just make all the difference in tackling tomorrow fresh and rejuvenated.

Ready To Get Creative and Change Your Relationship With Alcohol? Try Reframe!

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!

According to psychologist and creativity coach Eric Maisel, “Creativity is not a talent or ability. It is the fruit of a person’s decision to matter.” If you thought creativity is confined to the realm of artists, writers, musicians, potters, fashion designers, or any other officially “creative” occupations — there’s great news: the magic of creativity is within reach for all of us!

In fact, creativity isn't just about painting masterpieces or crafting the next bestselling novel. It's a vital life skill that drives innovation and enriches our daily experiences. Let’s explore the neuroscience behind creativity and learn how we can tap into it to enrich our lives and overcome obstacles we might face on our alcohol-free or cutback journey and beyond!

The Creative Brain

Before we dive into how to become more creative, let's explore the inner workings of our noggin. The brain is a fascinating organ, and when it comes to creativity, it's all about making new connections and enhancing existing ones.

• Right brain vs. left brain. It's a popular notion that the right side of the brain is creative, while the left side is logical. Science, however, paints a more nuanced picture. Creativity is a joint effort, with both hemispheres of the brain working in harmony.
• Neural harmony. Engaging in creative tasks activates various regions of the brain, not just one “creative center.” The frontal cortex, responsible for planning and decision-making, gets busy. Meanwhile, the cerebellum (which handles motor functions) and the limbic system (our emotional core) join in, too.
• The happy chemicals. Dopamine, the feel-good neurotransmitter, plays a significant role in creative processes. When we're immersed in creative acts, our brain releases dopamine, which not only makes us feel pleasure and a sense of reward but also boosts cognitive flexibility. Serotonin and oxytocin — associated with happiness and bonding — get released as well.

Brain Benefits

It works the other way, too — creativity is born in the brain, but it also enhances it! 

• Better brain function. Studies have shown that engaging in creative activities boost brain function by enhancing neural connectivity and fostering the growth of new neurons. 
• Problem-solving prowess. Creative folks are great problem solvers! By thinking outside the box, we can come up with unique solutions to everyday challenges.
• Emotional well-being. Diving into a creative endeavor acts as a mental escape. It has been scientifically shown to reduce stress, alleviate anxiety, and uplift our mood. Who knew that sketching or doodling could be so therapeutic?
• Anti-aging benefits. Who needs a fountain of youth when you've got creativity? Engaging in creative activities keeps the brain active and sharp, challenging it to form new neural pathways. This cognitive exercise is a workout for the brain, helping it stay agile. When the mind is constantly learning and exploring, it doesn't just age slower — it thrives!
• Overcoming PTSD. Creativity can offer hope for those battling PTSD. Through art therapy or journaling, people find a safe space to process traumatic experiences, externalize feelings, and reclaim their narrative. These creative acts can be both cathartic and empowering, fostering healing and self-understanding.
• Immune system boost. Believe it or not, flexing your creative muscles might just give your immune system a little pep! Immersing oneself in creative tasks reduces stress — a notorious immune suppressor. By lowering cortisol levels and promoting relaxation, creative activities pave the way for a healthier, more resilient body.
• Social bonding. Gathering around a canvas, collaborating on a song, or brainstorming a story can become delightful social endeavors. Creativity fosters connection, allowing individuals to share perspectives, appreciate diverse viewpoints, and build stronger, more meaningful relationships. It's not just about the final product, but the shared journey of creation.
• Addiction recovery (more on this later). Navigating the road to addiction recovery requires tools that anchor the mind and nourish the soul. Enter creativity! Activities such as painting, writing, or music provide therapeutic outlets, enabling individuals to channel emotions, reduce anxiety, and find purpose. Plus, the sense of accomplishment from creating something can be a powerful motivator on the path to recovery.

Types of Creative Activities

1. Writing: Putting Life on Paper

Words have power. From the thrill of penning a diary entry to the challenge of crafting compelling narratives, writing is your playground. Want to clarify your thoughts? Write. Eager to share your latest epiphany? Write. Whether you're detailing the intricacies of a complex topic or just dishing about your day — write. Every word you jot down is a step towards better communication, clearer thinking, and personal growth. 

How to get started? Don’t overthink it. Take this advice from Ernest Hemingway, “All you have to do is write one true sentence. Write the truest sentence that you know.” 

Here are some additional tips:

1. Try the “Morning Pages” practice to start your day with a creative burst.
2. Write flash fiction or short poems during breaks.
3. Send handwritten letters or notes to friends.
4. Dedicate a few minutes every evening to jot down your thoughts, feelings, or daily

2. Drawing, Painting, and Coloring: The Palette of Life

Grab your brushes, pencils, or markers and embark on a visual voyage! From sketching fleeting moments to splashing colors that reflect your mood, these activities are therapeutic. Every stroke can be a reflection of your inner world, offering endless realms to explore.

Some tips to start:

1. Carry a sketchbook and draw whenever inspiration strikes.
2. Dedicate a small corner of your home as a painting zone.
3. Engage in adult coloring books for relaxation during downtime.
4. Doodle during coffee breaks or while waiting.

3. Photography: Capture the Moment

Life is a cascade of moments waiting to be captured — a friend’s surprise birthday party, a turkey wandering through city streets, a funny street sign, a sprinkling of sails along the river during a regatta, or a cat curled up in a basket of fresh laundry — whatever it is, find the creative spark and take it with you for keeps. It's not just about the click but seeing the world through a unique lens, finding beauty in the mundane.

Some ways to get started:

1. Take a daily photo of something beautiful or interesting.
2. Experiment with different angles or light settings with your smartphone.
3. Document your day through a photo story.
4. Take regular walks, focusing on capturing unique aspects of your surroundings.

4. Music: Sounds of Our Lives

Strum, beat, or hum your way into the rhythmic realm of music. Whether you're indulging in soulful melodies, experimenting with instruments, or creating foot-tapping beats, music is a universal language that resonates deeply, bringing joy and solace.

How to bring more music into your life:

1. Listen to a new genre or artist each day.
2. Dedicate 10 minutes to playing a musical instrument.
3. Use apps to create digital music or beats.
4. Create thematic playlists for different moods and activities.

5. Dance: Find the Rhythm

Unleash your energy and groove to your favorite beats! Dance is a delightful blend of movement and emotion, a way to articulate feelings without words. Whether structured choreography or spontaneous jigs, it uplifts the spirit and keeps you moving.

To find your own rhythm:

1. Start or end your day with a 5-minute dance break.
2. Enroll in a local dance class or follow online tutorials.
3. Use dance as a form of exercise.

6. Crafts: The World in Your Hands

Crafting is your passport to hands-on creativity. Whether it's molding pottery, stitching fabric, or assembling bead necklaces, the joy is in crafting something tangible. It's a tactile journey, letting you shape dreams with your fingertips.

Start here:

1. Take up a continuous craft project like knitting or embroidery.
2. Create DIY home decor items.
3. Dedicate a craft day once a month to experiment with new techniques.
4. Personalize your living space with handcrafted items.
5. Host or join crafting evenings with friends or family.

7. Programming: The Digital World

Enter the logical yet imaginative world of programming. By stringing lines of code, you create functioning software, dynamic websites, or even engaging games. It's the magic of transforming abstract ideas into digital realities, blending precision with creativity.

Try these tips:

1. Dedicate some time each day to learn a new programming language or concept.
2. Automate a small daily task using code.
3. Attend programming webinars or workshops to learn new skills.
4. Join online coding challenges or forums to enhance skills.

8. Theater: Performing Life

Step onto the stage of imagination with theater! Embody different characters, delve into compelling narratives, and express myriad emotions. It's an exhilarating world where stories come to life, offering both escape and introspection.

Here are some ideas:

1. Attend local theater performances or watch online.
2. Engage in role-playing with family or friends.
3. Join or form a local drama club or group.
4. Dedicate time to read plays or dramatic literature aloud.
5. Stream online theater shows or dramatic readings.

9. Games: Power of Play

Roll the dice or press “start” and dive into the dynamic realm of games. Beyond mere pastimes, games sharpen strategic thinking, enhance coordination, and foster camaraderie. Whether board games with pals or digital quests, it's all about challenge, strategy, and fun!

Some ideas to try:

1. Dedicate some time to play board games or card games with family.
2. Play interactive video games that stimulate the mind.
3. Engage in outdoor games or sports.
4. Install brain-training or puzzle apps to play during spare moments.

10. Mind-Body Practices: Creating Your True Self

Mind-body practices are your ticket to holistic well-being. Seamlessly fusing meditation with movement, activities like yoga or tai chi promote mental clarity, physical strength, and inner harmony. 

Some tips to get started:

1. Start the day with a 10-minute meditation or mindfulness session.
2. Engage in yoga or tai chi for relaxation.
3. Use deep breathing exercises during stressful moments.
4. Stream guided sessions on platforms like YouTube to practice at your convenience.

Eric Maisel and Creative Recovery 

One area where creativity can work its magic is recovery from conditions such as alcohol misuse. By tapping into this invaluable resource, we can unleash a powerful force and truly change our lives!

Eric Maisel, a prominent figure in the realm of creativity and psychology, has changed how we view the relationship between mental health, creativity, and personal development. His emphasis on “making meaning” has resonated with countless individuals, particularly creatives who grapple with the challenges of maintaining mental equilibrium in their artistic pursuits.

Maisel has delved deep into the heart of creativity and the unique challenges faced by creatives. One of his central tenets revolves around the idea that creatives must actively craft meaning in their lives. This can be pivotal for those looking to reduce or quit alcohol.

• Making meaning. According to Maisel, when we consciously decide to make meaning, we can foster a sense of purpose. If we’re trying to cut back on alcohol, we can find deep, intrinsic value in our creative endeavors, independent of external stimuli such as alcohol.
• Living authentically. Maisel often speaks about the importance of living authentically. For anyone in recovery, authentic living might translate to confronting the reasons we turned to alcohol in the first place and seeking genuine, unfiltered experiences in our creative journey.
• Mindset work. Overcoming an alcohol habit, especially for creatives, requires a significant shift in mindset. Maisel’s methodologies, such as morning practices or deep introspection, can equip us with tools to reshape our thinking patterns, making recovery more sustainable.

Embracing Creative Recovery

Creative recovery isn't just about abstinence or cutting back — it’s about rediscovering and redefining our relationship with our creative selves! Here are some ways we can tap into true creativity, free from the haze of alcohol:

• Seek support. Engaging in group therapy, counseling, or support groups that specifically cater to creatives can be immensely beneficial. Try the Reframe app to get personalized advice and guidance!
• Ritualize creativity. Establish daily or weekly rituals that prioritize sober creativity. Whether it's Morning Pages, sketching, or playing an instrument, this routine can serve as a powerful anchor.
• Educate ourselves. Dive into resources that discuss the challenges faced by creatives. Maisel's extensive body of work, for instance, can provide guidance and inspiration. The Reframe app can be a great companion along the way!

7 Steps to Boost Your Creativity

Finally, here are some general tips to supercharge that creative spark:

• Scheduled downtime. It sounds counterproductive, but sometimes, doing nothing is the best thing! Set aside “idle” time where you just let your mind wander. These moments of reflection often lead to the most profound creative insights.
• New experiences. Diversify your activities. If you always read fiction, pick up a science journal. If hiking is your go-to, try a pottery class. New experiences stimulate the brain, providing fresh fodder for creativity.
• Limit distractions. Clear the clutter! Designate a distraction-free zone for your creative pursuits. This might mean turning off notifications, getting a comfy chair, or simply choosing a quiet time of day.
• Exercise. Physical activity isn't just good for your muscles; it's amazing for your brain, too. Whether it's a brisk walk, yoga, or dance, moving your body can jolt your brain into a more creative state.
• Mindful meditation. Spending even a few minutes daily in meditation can improve focus and boost creativity. It’s like a mini-vacation for your mind, offering it a chance to rejuvenate.
• Collaborative engagements. Two heads are better than one, right? Collaborate with others, share ideas, and feed off each other’s creativity. It's incredible the magic that can happen when creative minds come together.
• Stay curious. Adopt the mindset of a child. Be inquisitive, ask questions, wonder "why" and "how." Cultivating curiosity keeps your mind sharp and open to new creative possibilities.

Creating Your Life

Throughout history, creativity has been the compass guiding us towards progress, fostering connections across cultures. By embracing and nurturing your creative pursuits, you're not merely adding a fun twist to your daily routine — you're tapping into a rich lineage of thinkers, dreamers, and creators who have laid the foundation of our shared heritage. The canvas of the future is stretched out before us, and it beckons for your unique imprint. Armed with inspiration and insight, there's no better moment than now to harness your creative potential!

Remember: creativity isn't just a trait possessed by famous artists, writers, or musicians. It's a beautiful, innate quality we all have. And when it comes to the alcohol cutback journey, creativity can work wonders by letting us tap into an inner source of power that reduces the need to look for external sources of meaning and fulfillment. So pick up that metaphorical (or real!) paintbrush, and let's paint the canvas of life with vibrant, imaginative strokes! 

According to psychologist and creativity coach Eric Maisel, “Creativity is not a talent or ability. It is the fruit of a person’s decision to matter.” If you thought creativity is confined to the realm of artists, writers, musicians, potters, fashion designers, or any other officially “creative” occupations — there’s great news: the magic of creativity is within reach for all of us!

In fact, creativity isn't just about painting masterpieces or crafting the next bestselling novel. It's a vital life skill that drives innovation and enriches our daily experiences. Let’s explore the neuroscience behind creativity and learn how we can tap into it to enrich our lives and overcome obstacles we might face on our alcohol-free or cutback journey and beyond!

The Creative Brain

Before we dive into how to become more creative, let's explore the inner workings of our noggin. The brain is a fascinating organ, and when it comes to creativity, it's all about making new connections and enhancing existing ones.

• Right brain vs. left brain. It's a popular notion that the right side of the brain is creative, while the left side is logical. Science, however, paints a more nuanced picture. Creativity is a joint effort, with both hemispheres of the brain working in harmony.
• Neural harmony. Engaging in creative tasks activates various regions of the brain, not just one “creative center.” The frontal cortex, responsible for planning and decision-making, gets busy. Meanwhile, the cerebellum (which handles motor functions) and the limbic system (our emotional core) join in, too.
• The happy chemicals. Dopamine, the feel-good neurotransmitter, plays a significant role in creative processes. When we're immersed in creative acts, our brain releases dopamine, which not only makes us feel pleasure and a sense of reward but also boosts cognitive flexibility. Serotonin and oxytocin — associated with happiness and bonding — get released as well.

Brain Benefits

It works the other way, too — creativity is born in the brain, but it also enhances it! 

• Better brain function. Studies have shown that engaging in creative activities boost brain function by enhancing neural connectivity and fostering the growth of new neurons. 
• Problem-solving prowess. Creative folks are great problem solvers! By thinking outside the box, we can come up with unique solutions to everyday challenges.
• Emotional well-being. Diving into a creative endeavor acts as a mental escape. It has been scientifically shown to reduce stress, alleviate anxiety, and uplift our mood. Who knew that sketching or doodling could be so therapeutic?
• Anti-aging benefits. Who needs a fountain of youth when you've got creativity? Engaging in creative activities keeps the brain active and sharp, challenging it to form new neural pathways. This cognitive exercise is a workout for the brain, helping it stay agile. When the mind is constantly learning and exploring, it doesn't just age slower — it thrives!
• Overcoming PTSD. Creativity can offer hope for those battling PTSD. Through art therapy or journaling, people find a safe space to process traumatic experiences, externalize feelings, and reclaim their narrative. These creative acts can be both cathartic and empowering, fostering healing and self-understanding.
• Immune system boost. Believe it or not, flexing your creative muscles might just give your immune system a little pep! Immersing oneself in creative tasks reduces stress — a notorious immune suppressor. By lowering cortisol levels and promoting relaxation, creative activities pave the way for a healthier, more resilient body.
• Social bonding. Gathering around a canvas, collaborating on a song, or brainstorming a story can become delightful social endeavors. Creativity fosters connection, allowing individuals to share perspectives, appreciate diverse viewpoints, and build stronger, more meaningful relationships. It's not just about the final product, but the shared journey of creation.
• Addiction recovery (more on this later). Navigating the road to addiction recovery requires tools that anchor the mind and nourish the soul. Enter creativity! Activities such as painting, writing, or music provide therapeutic outlets, enabling individuals to channel emotions, reduce anxiety, and find purpose. Plus, the sense of accomplishment from creating something can be a powerful motivator on the path to recovery.

Types of Creative Activities

1. Writing: Putting Life on Paper

Words have power. From the thrill of penning a diary entry to the challenge of crafting compelling narratives, writing is your playground. Want to clarify your thoughts? Write. Eager to share your latest epiphany? Write. Whether you're detailing the intricacies of a complex topic or just dishing about your day — write. Every word you jot down is a step towards better communication, clearer thinking, and personal growth. 

How to get started? Don’t overthink it. Take this advice from Ernest Hemingway, “All you have to do is write one true sentence. Write the truest sentence that you know.” 

Here are some additional tips:

1. Try the “Morning Pages” practice to start your day with a creative burst.
2. Write flash fiction or short poems during breaks.
3. Send handwritten letters or notes to friends.
4. Dedicate a few minutes every evening to jot down your thoughts, feelings, or daily

2. Drawing, Painting, and Coloring: The Palette of Life

Grab your brushes, pencils, or markers and embark on a visual voyage! From sketching fleeting moments to splashing colors that reflect your mood, these activities are therapeutic. Every stroke can be a reflection of your inner world, offering endless realms to explore.

Some tips to start:

1. Carry a sketchbook and draw whenever inspiration strikes.
2. Dedicate a small corner of your home as a painting zone.
3. Engage in adult coloring books for relaxation during downtime.
4. Doodle during coffee breaks or while waiting.

3. Photography: Capture the Moment

Life is a cascade of moments waiting to be captured — a friend’s surprise birthday party, a turkey wandering through city streets, a funny street sign, a sprinkling of sails along the river during a regatta, or a cat curled up in a basket of fresh laundry — whatever it is, find the creative spark and take it with you for keeps. It's not just about the click but seeing the world through a unique lens, finding beauty in the mundane.

Some ways to get started:

1. Take a daily photo of something beautiful or interesting.
2. Experiment with different angles or light settings with your smartphone.
3. Document your day through a photo story.
4. Take regular walks, focusing on capturing unique aspects of your surroundings.

4. Music: Sounds of Our Lives

Strum, beat, or hum your way into the rhythmic realm of music. Whether you're indulging in soulful melodies, experimenting with instruments, or creating foot-tapping beats, music is a universal language that resonates deeply, bringing joy and solace.

How to bring more music into your life:

1. Listen to a new genre or artist each day.
2. Dedicate 10 minutes to playing a musical instrument.
3. Use apps to create digital music or beats.
4. Create thematic playlists for different moods and activities.

5. Dance: Find the Rhythm

Unleash your energy and groove to your favorite beats! Dance is a delightful blend of movement and emotion, a way to articulate feelings without words. Whether structured choreography or spontaneous jigs, it uplifts the spirit and keeps you moving.

To find your own rhythm:

1. Start or end your day with a 5-minute dance break.
2. Enroll in a local dance class or follow online tutorials.
3. Use dance as a form of exercise.

6. Crafts: The World in Your Hands

Crafting is your passport to hands-on creativity. Whether it's molding pottery, stitching fabric, or assembling bead necklaces, the joy is in crafting something tangible. It's a tactile journey, letting you shape dreams with your fingertips.

Start here:

1. Take up a continuous craft project like knitting or embroidery.
2. Create DIY home decor items.
3. Dedicate a craft day once a month to experiment with new techniques.
4. Personalize your living space with handcrafted items.
5. Host or join crafting evenings with friends or family.

7. Programming: The Digital World

Enter the logical yet imaginative world of programming. By stringing lines of code, you create functioning software, dynamic websites, or even engaging games. It's the magic of transforming abstract ideas into digital realities, blending precision with creativity.

Try these tips:

1. Dedicate some time each day to learn a new programming language or concept.
2. Automate a small daily task using code.
3. Attend programming webinars or workshops to learn new skills.
4. Join online coding challenges or forums to enhance skills.

8. Theater: Performing Life

Step onto the stage of imagination with theater! Embody different characters, delve into compelling narratives, and express myriad emotions. It's an exhilarating world where stories come to life, offering both escape and introspection.

Here are some ideas:

1. Attend local theater performances or watch online.
2. Engage in role-playing with family or friends.
3. Join or form a local drama club or group.
4. Dedicate time to read plays or dramatic literature aloud.
5. Stream online theater shows or dramatic readings.

9. Games: Power of Play

Roll the dice or press “start” and dive into the dynamic realm of games. Beyond mere pastimes, games sharpen strategic thinking, enhance coordination, and foster camaraderie. Whether board games with pals or digital quests, it's all about challenge, strategy, and fun!

Some ideas to try:

1. Dedicate some time to play board games or card games with family.
2. Play interactive video games that stimulate the mind.
3. Engage in outdoor games or sports.
4. Install brain-training or puzzle apps to play during spare moments.

10. Mind-Body Practices: Creating Your True Self

Mind-body practices are your ticket to holistic well-being. Seamlessly fusing meditation with movement, activities like yoga or tai chi promote mental clarity, physical strength, and inner harmony. 

Some tips to get started:

1. Start the day with a 10-minute meditation or mindfulness session.
2. Engage in yoga or tai chi for relaxation.
3. Use deep breathing exercises during stressful moments.
4. Stream guided sessions on platforms like YouTube to practice at your convenience.

Eric Maisel and Creative Recovery 

One area where creativity can work its magic is recovery from conditions such as alcohol misuse. By tapping into this invaluable resource, we can unleash a powerful force and truly change our lives!

Eric Maisel, a prominent figure in the realm of creativity and psychology, has changed how we view the relationship between mental health, creativity, and personal development. His emphasis on “making meaning” has resonated with countless individuals, particularly creatives who grapple with the challenges of maintaining mental equilibrium in their artistic pursuits.

Maisel has delved deep into the heart of creativity and the unique challenges faced by creatives. One of his central tenets revolves around the idea that creatives must actively craft meaning in their lives. This can be pivotal for those looking to reduce or quit alcohol.

• Making meaning. According to Maisel, when we consciously decide to make meaning, we can foster a sense of purpose. If we’re trying to cut back on alcohol, we can find deep, intrinsic value in our creative endeavors, independent of external stimuli such as alcohol.
• Living authentically. Maisel often speaks about the importance of living authentically. For anyone in recovery, authentic living might translate to confronting the reasons we turned to alcohol in the first place and seeking genuine, unfiltered experiences in our creative journey.
• Mindset work. Overcoming an alcohol habit, especially for creatives, requires a significant shift in mindset. Maisel’s methodologies, such as morning practices or deep introspection, can equip us with tools to reshape our thinking patterns, making recovery more sustainable.

Embracing Creative Recovery

Creative recovery isn't just about abstinence or cutting back — it’s about rediscovering and redefining our relationship with our creative selves! Here are some ways we can tap into true creativity, free from the haze of alcohol:

• Seek support. Engaging in group therapy, counseling, or support groups that specifically cater to creatives can be immensely beneficial. Try the Reframe app to get personalized advice and guidance!
• Ritualize creativity. Establish daily or weekly rituals that prioritize sober creativity. Whether it's Morning Pages, sketching, or playing an instrument, this routine can serve as a powerful anchor.
• Educate ourselves. Dive into resources that discuss the challenges faced by creatives. Maisel's extensive body of work, for instance, can provide guidance and inspiration. The Reframe app can be a great companion along the way!

7 Steps to Boost Your Creativity

Finally, here are some general tips to supercharge that creative spark:

• Scheduled downtime. It sounds counterproductive, but sometimes, doing nothing is the best thing! Set aside “idle” time where you just let your mind wander. These moments of reflection often lead to the most profound creative insights.
• New experiences. Diversify your activities. If you always read fiction, pick up a science journal. If hiking is your go-to, try a pottery class. New experiences stimulate the brain, providing fresh fodder for creativity.
• Limit distractions. Clear the clutter! Designate a distraction-free zone for your creative pursuits. This might mean turning off notifications, getting a comfy chair, or simply choosing a quiet time of day.
• Exercise. Physical activity isn't just good for your muscles; it's amazing for your brain, too. Whether it's a brisk walk, yoga, or dance, moving your body can jolt your brain into a more creative state.
• Mindful meditation. Spending even a few minutes daily in meditation can improve focus and boost creativity. It’s like a mini-vacation for your mind, offering it a chance to rejuvenate.
• Collaborative engagements. Two heads are better than one, right? Collaborate with others, share ideas, and feed off each other’s creativity. It's incredible the magic that can happen when creative minds come together.
• Stay curious. Adopt the mindset of a child. Be inquisitive, ask questions, wonder "why" and "how." Cultivating curiosity keeps your mind sharp and open to new creative possibilities.

Creating Your Life

Throughout history, creativity has been the compass guiding us towards progress, fostering connections across cultures. By embracing and nurturing your creative pursuits, you're not merely adding a fun twist to your daily routine — you're tapping into a rich lineage of thinkers, dreamers, and creators who have laid the foundation of our shared heritage. The canvas of the future is stretched out before us, and it beckons for your unique imprint. Armed with inspiration and insight, there's no better moment than now to harness your creative potential!

Remember: creativity isn't just a trait possessed by famous artists, writers, or musicians. It's a beautiful, innate quality we all have. And when it comes to the alcohol cutback journey, creativity can work wonders by letting us tap into an inner source of power that reduces the need to look for external sources of meaning and fulfillment. So pick up that metaphorical (or real!) paintbrush, and let's paint the canvas of life with vibrant, imaginative strokes!