Step up your productivity game with 13 essential hacks. Make your journey to sobriety smoother by optimizing your time and focus.
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 often seems to be a frenzy of constant activity, leaving us little time to catch our breath. As we make efforts towards self-improvement, tackling major changes such as reducing alcohol consumption or quitting altogether, juggling our tasks efficiently can feel like an uphill battle. But, if we've ever felt overwhelmed by a growing to-do list and seemingly unending demands on our time, let's take solace in this: we are not alone, and we possess the power to turn it around.
Productivity isn't about doing more — it's about creating more value with less work. It's the fine art of balancing the demands of time and our goals. During pivotal life transitions, such as changing our drinking habits, productivity becomes even more vital.
Developing productive habits allows us to effectively manage our time and resources, making room for the new struggles and experiences we will face on our sobriety journey. They guide us to stay focused on our goals, not becoming consumed by distractions or tasks that may not align with our vision. The ability to prioritize and manage tasks effectively can also reduce stress, boosting our overall well-being — a crucial factor during significant life transitions.
Now, let's dive into proven productivity hacks that can supercharge our day-to-day lives.
Productivity isn't a sprint; it's a marathon. While these tips can help us run more efficiently, remember that the journey is as important as the destination. As we incorporate these productivity hacks into our routine, we won’t only find ourselves accomplishing more tasks — we’ll also maintain balance and focus during significant transitions like changing our relationship with alcohol.
Productivity is a tool that enables us to carve out time for what truly matters, paving the way for a more fulfilled, balanced life. Our journey begins today. Here's to a more productive tomorrow!
Life often seems to be a frenzy of constant activity, leaving us little time to catch our breath. As we make efforts towards self-improvement, tackling major changes such as reducing alcohol consumption or quitting altogether, juggling our tasks efficiently can feel like an uphill battle. But, if we've ever felt overwhelmed by a growing to-do list and seemingly unending demands on our time, let's take solace in this: we are not alone, and we possess the power to turn it around.
Productivity isn't about doing more — it's about creating more value with less work. It's the fine art of balancing the demands of time and our goals. During pivotal life transitions, such as changing our drinking habits, productivity becomes even more vital.
Developing productive habits allows us to effectively manage our time and resources, making room for the new struggles and experiences we will face on our sobriety journey. They guide us to stay focused on our goals, not becoming consumed by distractions or tasks that may not align with our vision. The ability to prioritize and manage tasks effectively can also reduce stress, boosting our overall well-being — a crucial factor during significant life transitions.
Now, let's dive into proven productivity hacks that can supercharge our day-to-day lives.
Productivity isn't a sprint; it's a marathon. While these tips can help us run more efficiently, remember that the journey is as important as the destination. As we incorporate these productivity hacks into our routine, we won’t only find ourselves accomplishing more tasks — we’ll also maintain balance and focus during significant transitions like changing our relationship with alcohol.
Productivity is a tool that enables us to carve out time for what truly matters, paving the way for a more fulfilled, balanced life. Our journey begins today. Here's to a more productive tomorrow!
This blog explores the journey of Elsa, a busy professional and mother, who started using the Reframe app to discover healthier alternatives to alcohol for managing stress, improving her overall well-being, and transforming her lifestyle.
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!
Meet Elsa. She's a powerhouse professional, a devoted mother of two, and a woman who knows the meaning of stress. After a long day of juggling work deadlines and family responsibilities, Elsa used to find solace in the quiet clink of ice cubes against a glass, the smooth pour of a well-aged wine, or the frothy top of a cold beer. But after a while, she noticed she was starting to depend on that drink and so she started to wonder: was there a healthier way to unwind? Could she find a way to relieve stress without reaching for a bottle?
Elsa's journey of self-discovery and stress management began with the Reframe app. She sought to break the cycle of stress-drinking and find healthier alternatives to alcohol. And guess what? She found not one, but ten different ways to manage stress and improve her overall well-being! So what are some alternatives to drinking alcohol? And what are some fun things to do sober? Let's dive into Elsa's journey and explore some options in more detail.
As she wondered how to have fun without alcohol, Elsa found exercise to be a fantastic way to relieve stress. Whether it was a brisk walk in the park during her lunch break, a yoga class after work, or a high-intensity workout at home, physical activity became her go-to. Exercise releases endorphins, the body's natural mood elevators. Plus, it’s a great way to distract ourselves from the stress of the day.
Meditation became a powerful tool for Elsa to manage stress. It allowed her to quiet her mind and focus on the present moment. With the Reframe app, she could access guided meditations that helped her relax and reduce stress. Even on her busiest days, Elsa made sure to carve out a few minutes to meditate.
After a library visit with her kids, Elsa rediscovered her love for reading. Getting lost in a good book became a great way to escape from the pressures of the day. Whether it was a gripping thriller, a heartwarming romance, or an enlightening non-fiction book, reading reduced her stress by transporting her to another world and escaping her own worries for a little while.
As she wondered what to do instead of drinking, Elsa started engaging in creative activities which helped her express her feelings and focus her mind on something positive and productive. She found that painting, in particular, was a great stress reliever, allowing her to channel her emotions onto the canvas.
Spending time with her friends and loved ones became a great way for Elsa to relieve stress and learn how to have fun without alcohol. Whether it was a coffee date with a friend, a movie night with her partner, or a simple phone call with her sister, socializing helped her feel connected and supported.
Elsa started practicing mindful eating, paying attention to the taste, texture, and aroma of her food, rather than mindlessly munching away. This practice helped her enjoy her food more and reduce stress. She found that taking the time to savor her meals made them more satisfying and enjoyable.
Although she was incredibly busy, Elsa started spending more time in nature as often as possible. Being in nature helped her feel more relaxed and grounded, and she found that even a short walk outside could significantly improve her mood.
As she continued looking for fun things to do sober, Elsa started writing about her thoughts and feelings before bed each night. Journaling became a therapeutic way for her to manage stress. It helped her gain perspective on her worries and she even started to discover solutions to some of her problems. She found that putting her thoughts on paper or a screen made them seem less overwhelming and like she had a degree of control over them.
Whenever she could, Elsa started practicing mindfulness (even at work) by paying attention to the present moment without judgment. This practice helped her let go of negative thoughts and focus on the here and now. The Reframe app offered mindfulness exercises that helped her manage stress.
Elsa decided it was time to learn something new, so on the weekends, she started taking online courses in subjects she was interested in. Whether it was a new language, a new skill, or a new hobby, broadening her horizons became a great way to distract herself from stress. It also gave her a sense of accomplishment and boosted her self-esteem.
Remember, it’s okay to have a drink now and then. But if, like Elsa, you find yourself reaching for a bottle every time you’re stressed, it might be time to try some of these alternatives. The Reframe app can provide you with the tools and support you need to manage stress in healthier ways. So why not give it a try? You might just find a new favorite stress-relief activity!
Meet Elsa. She's a powerhouse professional, a devoted mother of two, and a woman who knows the meaning of stress. After a long day of juggling work deadlines and family responsibilities, Elsa used to find solace in the quiet clink of ice cubes against a glass, the smooth pour of a well-aged wine, or the frothy top of a cold beer. But after a while, she noticed she was starting to depend on that drink and so she started to wonder: was there a healthier way to unwind? Could she find a way to relieve stress without reaching for a bottle?
Elsa's journey of self-discovery and stress management began with the Reframe app. She sought to break the cycle of stress-drinking and find healthier alternatives to alcohol. And guess what? She found not one, but ten different ways to manage stress and improve her overall well-being! So what are some alternatives to drinking alcohol? And what are some fun things to do sober? Let's dive into Elsa's journey and explore some options in more detail.
As she wondered how to have fun without alcohol, Elsa found exercise to be a fantastic way to relieve stress. Whether it was a brisk walk in the park during her lunch break, a yoga class after work, or a high-intensity workout at home, physical activity became her go-to. Exercise releases endorphins, the body's natural mood elevators. Plus, it’s a great way to distract ourselves from the stress of the day.
Meditation became a powerful tool for Elsa to manage stress. It allowed her to quiet her mind and focus on the present moment. With the Reframe app, she could access guided meditations that helped her relax and reduce stress. Even on her busiest days, Elsa made sure to carve out a few minutes to meditate.
After a library visit with her kids, Elsa rediscovered her love for reading. Getting lost in a good book became a great way to escape from the pressures of the day. Whether it was a gripping thriller, a heartwarming romance, or an enlightening non-fiction book, reading reduced her stress by transporting her to another world and escaping her own worries for a little while.
As she wondered what to do instead of drinking, Elsa started engaging in creative activities which helped her express her feelings and focus her mind on something positive and productive. She found that painting, in particular, was a great stress reliever, allowing her to channel her emotions onto the canvas.
Spending time with her friends and loved ones became a great way for Elsa to relieve stress and learn how to have fun without alcohol. Whether it was a coffee date with a friend, a movie night with her partner, or a simple phone call with her sister, socializing helped her feel connected and supported.
Elsa started practicing mindful eating, paying attention to the taste, texture, and aroma of her food, rather than mindlessly munching away. This practice helped her enjoy her food more and reduce stress. She found that taking the time to savor her meals made them more satisfying and enjoyable.
Although she was incredibly busy, Elsa started spending more time in nature as often as possible. Being in nature helped her feel more relaxed and grounded, and she found that even a short walk outside could significantly improve her mood.
As she continued looking for fun things to do sober, Elsa started writing about her thoughts and feelings before bed each night. Journaling became a therapeutic way for her to manage stress. It helped her gain perspective on her worries and she even started to discover solutions to some of her problems. She found that putting her thoughts on paper or a screen made them seem less overwhelming and like she had a degree of control over them.
Whenever she could, Elsa started practicing mindfulness (even at work) by paying attention to the present moment without judgment. This practice helped her let go of negative thoughts and focus on the here and now. The Reframe app offered mindfulness exercises that helped her manage stress.
Elsa decided it was time to learn something new, so on the weekends, she started taking online courses in subjects she was interested in. Whether it was a new language, a new skill, or a new hobby, broadening her horizons became a great way to distract herself from stress. It also gave her a sense of accomplishment and boosted her self-esteem.
Remember, it’s okay to have a drink now and then. But if, like Elsa, you find yourself reaching for a bottle every time you’re stressed, it might be time to try some of these alternatives. The Reframe app can provide you with the tools and support you need to manage stress in healthier ways. So why not give it a try? You might just find a new favorite stress-relief activity!
Discover the importance of setting boundaries within family relationships. Learn five ways to foster balance, self-care and open communication.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
We all know the classic saying: "Home is where the heart is." Home also happens to be where the people who know us best reside — our family. Our families can provide us with a haven, a place where we can relax and be ourselves without the fear of judgment or rejection.
But, paradoxically, our families can also be the source of the most tension and conflict in our lives. After all, familiarity breeds understanding, but it also opens the door to potential overreach and misunderstanding. That's where the idea of setting healthy boundaries with family comes into play. To foster our well-being, we need to manage our interactions with family in a way that keeps us both connected and autonomous.
Setting boundaries starts with open, honest, and empathetic communication. It's crucial for us to articulate our feelings, needs, and boundaries to our family members. Often, the people around us aren't aware they've crossed a line until we tell them. By expressing our discomfort or unease, we can bring about a shared understanding and work together to redefine the contours of our relationship. It's not about blaming or shaming — it’s about helping others understand how certain behaviors impact us.
Once we've communicated our boundaries, it's time to stand firm. This doesn't mean being confrontational or unkind; instead, it’s about respectfully but consistently asserting our limits. When we waver or backslide, it sends a message that our boundaries are flexible or negotiable. Consistency is the key to helping others recognize and respect our boundaries.
This might sound like saying, “I need an hour to myself at the end of the day, but we can chat after that” or “I already have plans on Sunday, but I’m happy to help you on Monday.” The more we honor our own boundaries, the more our family will honor them, as well.
A cornerstone of any healthy relationship is the balance of giving and receiving. If we find ourselves consistently sacrificing our needs to accommodate others, it’s time for a reset. A balanced relationship allows for mutual respect and prevents one-sidedness, where we're always the one compromising or yielding.
If we’ve noticed that the balance has been off, we can consider two courses of action. First, we can back off and allow others to pick up slack. We can sometimes get caught up in the mindset of being everything to everyone, but we’ll often find that others can take care of themselves just fine without our constant presence. Additionally, we can confront the person who’s crossing our boundaries and express our frustrations. In some cases, they may not realize that they’ve been asking too much from us.
Self-care goes beyond the realm of spa days and meditation apps; it’s a practice of self-love and self-preservation. It's about making time for our passions, needs, and interests, ensuring we stay mentally and emotionally healthy. Prioritizing self-care sets a boundary that our well-being is not up for compromise. It sends a clear signal to our family that we value our relationship with ourselves just as much as we do with them.
Setting and enforcing boundaries can be challenging, especially when it requires a shift in long-standing family dynamics. It's perfectly okay to seek support, whether from a professional therapist or a support group. They can provide invaluable tools and strategies to help us navigate these challenging waters. Remember that asking for help is not a sign of weakness; it instead indicates our capacity for self-awareness and our desire to change for the better.
So, how do all these boundaries tie into something seemingly unrelated, like cutting back on alcohol or quitting entirely? The answer lies in understanding why we often turn to alcohol in the first place. Stress, anxiety, and emotional turmoil are significant triggers for alcohol use, and these can stem from strained family dynamics.
By setting healthy boundaries with family, we can alleviate these stressors. We can create a space that fosters open communication, mutual respect, and individual autonomy. This reduces the need for escape or relief that we often seek from alcohol, making it easier to cut back or quit altogether.
Setting healthy boundaries with our family is about creating a more harmonious coexistence where love, respect, and individuality flourish. Yes, the process can be challenging, and it may even meet resistance. But, by committing to this endeavor, we're investing in our emotional health, our relationships, and our overall well-being. As social beings who need other people, we also need boundaries to thrive and prosper in those relationships. Remember, it's not just about being a good family member, but also about being good to ourselves.
We all know the classic saying: "Home is where the heart is." Home also happens to be where the people who know us best reside — our family. Our families can provide us with a haven, a place where we can relax and be ourselves without the fear of judgment or rejection.
But, paradoxically, our families can also be the source of the most tension and conflict in our lives. After all, familiarity breeds understanding, but it also opens the door to potential overreach and misunderstanding. That's where the idea of setting healthy boundaries with family comes into play. To foster our well-being, we need to manage our interactions with family in a way that keeps us both connected and autonomous.
Setting boundaries starts with open, honest, and empathetic communication. It's crucial for us to articulate our feelings, needs, and boundaries to our family members. Often, the people around us aren't aware they've crossed a line until we tell them. By expressing our discomfort or unease, we can bring about a shared understanding and work together to redefine the contours of our relationship. It's not about blaming or shaming — it’s about helping others understand how certain behaviors impact us.
Once we've communicated our boundaries, it's time to stand firm. This doesn't mean being confrontational or unkind; instead, it’s about respectfully but consistently asserting our limits. When we waver or backslide, it sends a message that our boundaries are flexible or negotiable. Consistency is the key to helping others recognize and respect our boundaries.
This might sound like saying, “I need an hour to myself at the end of the day, but we can chat after that” or “I already have plans on Sunday, but I’m happy to help you on Monday.” The more we honor our own boundaries, the more our family will honor them, as well.
A cornerstone of any healthy relationship is the balance of giving and receiving. If we find ourselves consistently sacrificing our needs to accommodate others, it’s time for a reset. A balanced relationship allows for mutual respect and prevents one-sidedness, where we're always the one compromising or yielding.
If we’ve noticed that the balance has been off, we can consider two courses of action. First, we can back off and allow others to pick up slack. We can sometimes get caught up in the mindset of being everything to everyone, but we’ll often find that others can take care of themselves just fine without our constant presence. Additionally, we can confront the person who’s crossing our boundaries and express our frustrations. In some cases, they may not realize that they’ve been asking too much from us.
Self-care goes beyond the realm of spa days and meditation apps; it’s a practice of self-love and self-preservation. It's about making time for our passions, needs, and interests, ensuring we stay mentally and emotionally healthy. Prioritizing self-care sets a boundary that our well-being is not up for compromise. It sends a clear signal to our family that we value our relationship with ourselves just as much as we do with them.
Setting and enforcing boundaries can be challenging, especially when it requires a shift in long-standing family dynamics. It's perfectly okay to seek support, whether from a professional therapist or a support group. They can provide invaluable tools and strategies to help us navigate these challenging waters. Remember that asking for help is not a sign of weakness; it instead indicates our capacity for self-awareness and our desire to change for the better.
So, how do all these boundaries tie into something seemingly unrelated, like cutting back on alcohol or quitting entirely? The answer lies in understanding why we often turn to alcohol in the first place. Stress, anxiety, and emotional turmoil are significant triggers for alcohol use, and these can stem from strained family dynamics.
By setting healthy boundaries with family, we can alleviate these stressors. We can create a space that fosters open communication, mutual respect, and individual autonomy. This reduces the need for escape or relief that we often seek from alcohol, making it easier to cut back or quit altogether.
Setting healthy boundaries with our family is about creating a more harmonious coexistence where love, respect, and individuality flourish. Yes, the process can be challenging, and it may even meet resistance. But, by committing to this endeavor, we're investing in our emotional health, our relationships, and our overall well-being. As social beings who need other people, we also need boundaries to thrive and prosper in those relationships. Remember, it's not just about being a good family member, but also about being good to ourselves.
Personal growth has become a popular buzzword in recent years because of its power to help us reach our full potential and live our healthiest, happiest life. Learn more about the different aspects of personal growth and why it’s so beneficial.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Think about yourself from 5 years ago. Were you the same person then as you are now? Have you grown or improved in any ways that you’re proud of? Have you made any changes that have benefited your health or well-being?
Personal growth and personal development have become popular buzzwords in recent years because of its power to help us reach our full potential and live our healthiest, happiest life. But the concept is hardly new. Throughout the centuries, philosophers, theologians, and psychologists have dedicated their work to figuring out how we can become the best version of ourselves. What is personal development? What are 5 important aspects of personal development? Let’s take a look at how personal growth, meaningful change, and self-development are so important.
Personal growth — or personal development — is the process of developing and improving the skills, knowledge, wisdom, attitudes, behavior, and habits that can increase our overall well-being. Otherwise referred to as self-improvement or personal development, personal growth is a wide-encompassing term that can be applied to various areas of our lives — from our overall health and well-being to our social skills and professional life.
Similarly, given that we are all unique individuals, personal growth often looks different for everyone. For instance, for some it might look like leading a healthier lifestyle by changing their diet and incorporating more exercise. For others, it might look like forging better relationships, getting wise with our finances, or becoming generally more self-aware.
According to American psychologist Abraham Maslow, our basic human needs — such as breathing, eating, and having a social network around us — need to be fulfilled in order to achieve self-actualization, or reach our fullest potential. In other words, we can’t “work” on improving ourselves if we’re struggling to find safety and security.
It’s worth noting that personal growth is not always easy. It often takes a lot of time, patience, and effort to improve ourselves in the ways we want. Similarly, it’s often a lifelong journey of bettering ourselves; we’ll never achieve perfection. But perhaps the most important key to personal growth is wanting to actually improve ourselves in the first place.
As noted above, there are many different types of personal development we can work towards. Here are some:
Personal development is important if we want to have healthy, loving relationships with ourselves and others. It can also lead to a greater sense of peace, joy, and fulfillment, as it encourages us to continually learn and grow, rather than remain stuck in unhealthy patterns or behaviors. Here are some more specific benefits to personal growth:
We can start our self-development journey at any point in our life — it’s never too late! The important thing is to actually want to embark on the journey and make changes that help us become the best possible version of ourselves.
A good place to start is by taking the time to reflect on where we are right now. Some questions we might ask ourselves are:
Answering these questions openly and honestly can help us set personal growth goals and develop an actionable plan. For instance, we might realize that we want to stop complaining so much and start to become more grateful. We can practice this by setting a goal of writing down at least 3 things we’re thankful for every day.
Keep in mind that personal growth is highly personalized. In other words, there’s no “one size fits all” approach that works for everyone. What might look like a small personal growth goal for one person might look huge to another — and that’s ok. The important thing is to start taking action.
If you’re looking to improve your health and well-being, Reframe can help. We’ve helped millions of people not only cut back on their alcohol consumption, but work on becoming the healthiest, happiest version of themselves.
Think about yourself from 5 years ago. Were you the same person then as you are now? Have you grown or improved in any ways that you’re proud of? Have you made any changes that have benefited your health or well-being?
Personal growth and personal development have become popular buzzwords in recent years because of its power to help us reach our full potential and live our healthiest, happiest life. But the concept is hardly new. Throughout the centuries, philosophers, theologians, and psychologists have dedicated their work to figuring out how we can become the best version of ourselves. What is personal development? What are 5 important aspects of personal development? Let’s take a look at how personal growth, meaningful change, and self-development are so important.
Personal growth — or personal development — is the process of developing and improving the skills, knowledge, wisdom, attitudes, behavior, and habits that can increase our overall well-being. Otherwise referred to as self-improvement or personal development, personal growth is a wide-encompassing term that can be applied to various areas of our lives — from our overall health and well-being to our social skills and professional life.
Similarly, given that we are all unique individuals, personal growth often looks different for everyone. For instance, for some it might look like leading a healthier lifestyle by changing their diet and incorporating more exercise. For others, it might look like forging better relationships, getting wise with our finances, or becoming generally more self-aware.
According to American psychologist Abraham Maslow, our basic human needs — such as breathing, eating, and having a social network around us — need to be fulfilled in order to achieve self-actualization, or reach our fullest potential. In other words, we can’t “work” on improving ourselves if we’re struggling to find safety and security.
It’s worth noting that personal growth is not always easy. It often takes a lot of time, patience, and effort to improve ourselves in the ways we want. Similarly, it’s often a lifelong journey of bettering ourselves; we’ll never achieve perfection. But perhaps the most important key to personal growth is wanting to actually improve ourselves in the first place.
As noted above, there are many different types of personal development we can work towards. Here are some:
Personal development is important if we want to have healthy, loving relationships with ourselves and others. It can also lead to a greater sense of peace, joy, and fulfillment, as it encourages us to continually learn and grow, rather than remain stuck in unhealthy patterns or behaviors. Here are some more specific benefits to personal growth:
We can start our self-development journey at any point in our life — it’s never too late! The important thing is to actually want to embark on the journey and make changes that help us become the best possible version of ourselves.
A good place to start is by taking the time to reflect on where we are right now. Some questions we might ask ourselves are:
Answering these questions openly and honestly can help us set personal growth goals and develop an actionable plan. For instance, we might realize that we want to stop complaining so much and start to become more grateful. We can practice this by setting a goal of writing down at least 3 things we’re thankful for every day.
Keep in mind that personal growth is highly personalized. In other words, there’s no “one size fits all” approach that works for everyone. What might look like a small personal growth goal for one person might look huge to another — and that’s ok. The important thing is to start taking action.
If you’re looking to improve your health and well-being, Reframe can help. We’ve helped millions of people not only cut back on their alcohol consumption, but work on becoming the healthiest, happiest version of themselves.
When we think about strategies and tips for overcoming our cravings for alcohol, meditation might not come to mind. But it’s proving to be a particularly powerful tool for people struggling with alcohol misuse.
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!
There’s no denying that changing our relationship with alcohol can be difficult. Particularly if we’ve grown accustomed to drinking regularly, it can be challenging to overcome the habitual routine of reaching for an alcoholic beverage.
When we think about strategies and tips for overcoming our cravings for alcohol, meditation might not come to mind. After all, it’s a seemingly simple activity that can be done from the comfort of our own home. But meditation is proving to be a particularly powerful tool for people struggling with alcohol misuse. How can we use meditation to stop drinking? And what are some examples of guided meditation for sobriety? Let’s find out!
People often turn to substances to numb or suppress painful emotions with alcohol misuse or any other type of dependence. Over time, reaching for a drink becomes habitual. In severe cases, our body has come to depend on alcohol to function.
Meditation — particularly mindfulness meditation— can help break this cycle by keeping us in the present moment, boosting our self-awareness, and calming our mind. It also allows us to slow down so we can weigh the consequences of our decision before reaching for a drink.
And this isn’t just speculation — there’s actual scientific evidence to prove it, along with testimonies of people formerly struggling with alcohol misuse. Studies indicate that meditation can help people with alcohol misuse feel calm, cope with triggers, and even prevent relapse.
One study found that just 11 minutes of mindfulness training may help heavy drinkers cut back on alcohol. People in the study who listened to short audio recordings drank about three fewer beers than usual over the following week, while the drinking habits of those in a control group didn’t change.
Studies suggest that mindfulness-based interventions reduce alcohol use and cravings by allowing us to practice observation. When we learn to observe a craving in a non-judgmental way, we allow ourselves time to let the craving pass.
In general, research has shown that when it comes to cravings for alcohol, meditation can lead to reduced consumption, increased ability to handle stress, and lower emotional distress. It’s also worth noting that meditation can profoundly impact our overall mental health by increasing feelings of peace, joy, acceptance, and gratitude.
Mindfulness has two main components: bringing our attention back to the present moment, and simply noticing our thoughts or feelings without judgment. The latter is especially important because if we judge ourselves for our thoughts, we’ll likely feel even worse. But noticing and accepting them reduces their power, allowing us to have more control over them.
In the case of alcohol misuse, when we feel in control, we have a greater chance of choosing not to use alcohol as a temporary escape. Mindfulness helps with this by encouraging us to acknowledge our cravings and respond with intention. Recognizing the distance between wanting a drink and actually participating in drinking brings about a greater sense of self-awareness and calm.
Here are some tips for practicing mindfulness meditation to reduce cravings:
Acknowledge the craving: Any time you find yourself craving alcohol, take a moment to pause and acknowledge the craving. Try not to get frustrated — remain inquisitive instead. You might identify your feelings or thoughts or ask yourself why you’re having a craving at that moment. Again, it’s important not to judge or criticize yourself, but to be gentle and compassionate, accepting these thoughts as a casual observer.
Practice breathing exercises: Try practicing breathing exercises anytime you notice a craving. For instance, set a timer for two to five minutes and focus on your breath and senses. Try to find three points of contact, such as your feet on the floor, your back against the chair, and your hands on your lap. Every time your mind strays, gently redirect it back to your breath and these points of contact. Eventually, the craving will pass.
Utilize the chocolate technique: Another common mindfulness exercise is called “the chocolate technique.” This is often used to help people control their cravings. Here’s how to practice it:
The goal of this exercise is to train us to break down our alcohol cravings in the same way. For instance, when we have a craving, we can learn to notice the thoughts and feelings that come with it. The more we do it, the easier it will be to resist the craving.
Keep in mind that mindfulness meditation takes regular practice. We can’t expect to experience the benefits by doing it just one time. Just like any other activity, the more we practice, the easier it becomes.
It’s also worth noting that there isn’t a right or wrong way to go about practicing mindfulness. Particularly in the beginning, you’ll likely notice that thoughts keep popping up in your mind. This doesn’t mean you’ve failed! It just means you have to gently redirect your focus back to the present moment.
When it comes to using meditation to stop drinking, guided meditation can be especially effective. Some free sources? YouTube has plenty of options! Here are a couple of good ones to start with:
While meditation doesn’t replace a comprehensive addiction treatment program with professional medical support, it can be an incredibly powerful tool for helping us cope with alcohol cravings and triggers. Instead of resisting difficult emotions, it helps us acknowledge them, sit with them, and accept them, ultimately giving us greater power over our cravings.
If you’re trying to cut back on your alcohol consumption but are having trouble, Reframe can help. We take a holistic approach to helping you develop habits that support your physical, emotional, and mental well-being.
There’s no denying that changing our relationship with alcohol can be difficult. Particularly if we’ve grown accustomed to drinking regularly, it can be challenging to overcome the habitual routine of reaching for an alcoholic beverage.
When we think about strategies and tips for overcoming our cravings for alcohol, meditation might not come to mind. After all, it’s a seemingly simple activity that can be done from the comfort of our own home. But meditation is proving to be a particularly powerful tool for people struggling with alcohol misuse. How can we use meditation to stop drinking? And what are some examples of guided meditation for sobriety? Let’s find out!
People often turn to substances to numb or suppress painful emotions with alcohol misuse or any other type of dependence. Over time, reaching for a drink becomes habitual. In severe cases, our body has come to depend on alcohol to function.
Meditation — particularly mindfulness meditation— can help break this cycle by keeping us in the present moment, boosting our self-awareness, and calming our mind. It also allows us to slow down so we can weigh the consequences of our decision before reaching for a drink.
And this isn’t just speculation — there’s actual scientific evidence to prove it, along with testimonies of people formerly struggling with alcohol misuse. Studies indicate that meditation can help people with alcohol misuse feel calm, cope with triggers, and even prevent relapse.
One study found that just 11 minutes of mindfulness training may help heavy drinkers cut back on alcohol. People in the study who listened to short audio recordings drank about three fewer beers than usual over the following week, while the drinking habits of those in a control group didn’t change.
Studies suggest that mindfulness-based interventions reduce alcohol use and cravings by allowing us to practice observation. When we learn to observe a craving in a non-judgmental way, we allow ourselves time to let the craving pass.
In general, research has shown that when it comes to cravings for alcohol, meditation can lead to reduced consumption, increased ability to handle stress, and lower emotional distress. It’s also worth noting that meditation can profoundly impact our overall mental health by increasing feelings of peace, joy, acceptance, and gratitude.
Mindfulness has two main components: bringing our attention back to the present moment, and simply noticing our thoughts or feelings without judgment. The latter is especially important because if we judge ourselves for our thoughts, we’ll likely feel even worse. But noticing and accepting them reduces their power, allowing us to have more control over them.
In the case of alcohol misuse, when we feel in control, we have a greater chance of choosing not to use alcohol as a temporary escape. Mindfulness helps with this by encouraging us to acknowledge our cravings and respond with intention. Recognizing the distance between wanting a drink and actually participating in drinking brings about a greater sense of self-awareness and calm.
Here are some tips for practicing mindfulness meditation to reduce cravings:
Acknowledge the craving: Any time you find yourself craving alcohol, take a moment to pause and acknowledge the craving. Try not to get frustrated — remain inquisitive instead. You might identify your feelings or thoughts or ask yourself why you’re having a craving at that moment. Again, it’s important not to judge or criticize yourself, but to be gentle and compassionate, accepting these thoughts as a casual observer.
Practice breathing exercises: Try practicing breathing exercises anytime you notice a craving. For instance, set a timer for two to five minutes and focus on your breath and senses. Try to find three points of contact, such as your feet on the floor, your back against the chair, and your hands on your lap. Every time your mind strays, gently redirect it back to your breath and these points of contact. Eventually, the craving will pass.
Utilize the chocolate technique: Another common mindfulness exercise is called “the chocolate technique.” This is often used to help people control their cravings. Here’s how to practice it:
The goal of this exercise is to train us to break down our alcohol cravings in the same way. For instance, when we have a craving, we can learn to notice the thoughts and feelings that come with it. The more we do it, the easier it will be to resist the craving.
Keep in mind that mindfulness meditation takes regular practice. We can’t expect to experience the benefits by doing it just one time. Just like any other activity, the more we practice, the easier it becomes.
It’s also worth noting that there isn’t a right or wrong way to go about practicing mindfulness. Particularly in the beginning, you’ll likely notice that thoughts keep popping up in your mind. This doesn’t mean you’ve failed! It just means you have to gently redirect your focus back to the present moment.
When it comes to using meditation to stop drinking, guided meditation can be especially effective. Some free sources? YouTube has plenty of options! Here are a couple of good ones to start with:
While meditation doesn’t replace a comprehensive addiction treatment program with professional medical support, it can be an incredibly powerful tool for helping us cope with alcohol cravings and triggers. Instead of resisting difficult emotions, it helps us acknowledge them, sit with them, and accept them, ultimately giving us greater power over our cravings.
If you’re trying to cut back on your alcohol consumption but are having trouble, Reframe can help. We take a holistic approach to helping you develop habits that support your physical, emotional, and mental well-being.
Explore the neuroscience behind setting relationship boundaries and discover how this potent act can positively influence your brain's neurobiology. Learn how these invisible allies protect our self-esteem and foster healthy dynamics, while reducing chronic stress and enhancing our overall well-being. This insightful guide makes the challenging process of establishing boundaries less daunting and more empowering.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Think back to how you felt before your first day at a new job. Excitement, anticipation — and perhaps even a bit of apprehension? Maybe you weren't sure about the dress code, how to navigate office politics, where to park, or what your office might look like.
Similarly, when we first explore the concept of setting boundaries, it can feel thrilling, confusing, and perhaps a bit daunting to impose on a new or existing relationship.
Just as understanding your new workplace's norms was essential to your success, learning about boundaries is crucial for building healthy relationships.
In this article, we'll discover how setting and respecting boundaries can lead to feeling empowered — rather than exhausted — by the relationships in our lives.
Boundaries are our silent allies, helping us protect our self-esteem, maintain our individuality, and foster respectful interactions.
Setting boundaries in relationships is essential for maintaining healthy and respectful dynamics.
Here's what healthy boundaries promote in relationships:
Personal boundaries have a far-reaching impact. They influence our prefrontal cortex (PFC) — the brain's control center for decision-making, social behavior, and personality.
Successfully establishing and respecting boundaries enhances the efficiency of the PFC. That’s because clear boundaries reduce ambiguity. By decreasing cognitive load and stress on the brain, boundaries allow us to better understand where we stand and what we expect.
Beyond their impact on our brain, boundaries contribute to our physical health by reducing stress, which — if chronic — can lead to numerous health problems, including heart disease, arthritis, and stroke.
Ultimately, setting boundaries isn't just about maintaining interpersonal relationships; it's a potent act that influences our brain's neurobiology, offering a foundation for overall well-being.
Stress is not merely uncomfortable: it has tangible physiological impacts that alter the way our brain operates.
The roots of stress lie in the primitive regions of our brain, specifically in the amygdala, a small almond-shaped structure heavily involved in emotional processing. Under normal circumstances, the amygdala works in concert with other parts of the brain, such as the PFC, to regulate our emotional responses.
However, chronic stress can tip this delicate balance: it can overstimulate the amygdala, dysregulating emotional responses, while shrinking the PFC. This imbalance can result in heightened anxiety, difficulty managing emotions, and trouble curbing unhealthy coping mechanisms — like drinking.
This is where the power of setting clear boundaries comes into play. By establishing and maintaining appropriate boundaries in our relationships, we can reduce our number of stress triggers. This, in turn, mitigates the overactivation of the amygdala and improves the PFC’s function. As a result, we think more clearly and maintain a more balanced emotional state.
The process of setting boundaries might initially seem daunting, but its benefits make it well worth the effort. By reducing stress and supporting our brain’s healthy functioning, setting boundaries can serve as a key tool in our journey toward personal growth and improved relationships.
Change is a continuous process, thanks to neuroplasticity — the brain's remarkable ability to form new neural connections.
Every time we think, learn, or experience something, it alters our brain's structure. Specific actions or thoughts can strengthen certain neural pathways, while less-used ones may weaken. This adaptability enables us to learn new skills, adapt to new environments — and yes, even set new boundaries.
Asserting healthy boundaries can be challenging at first: we're beginning to tread new paths in our brain, which isn't always easy. But as we keep doing this, these new neural pathways strengthen — making the act of setting and maintaining boundaries gradually easier.
Research into the brain has linked the strengthening of these new neural pathways with the release of certain neurotransmitters and proteins, like dopamine and Brain-Derived Neurotrophic Factor (BDNF). These compounds not only facilitate neural connections but also aid in memory formation and learning, further reinforcing our ability to maintain healthier boundaries over time.
Because of neuroplasticity, each step we take toward healthier boundaries is actually reshaping our brain in a way that supports this positive change. While the journey might seem daunting at first, the science assures us that our brain is well equipped for this journey towards personal growth.
The act of setting boundaries is about expressing our needs and expectations to others.
This process begins with self-awareness and identifying what makes us comfortable or uncomfortable. Constructive communication is key — it's about expressing that we value our well-being and that we respect each other's needs and feelings.
Here are the steps we can take as we start setting new boundaries:
Setting boundaries is an essential part of fostering healthier relationships, promoting personal growth, and enhancing overall well-being. Remember, every journey begins with a single step. So let's take that step towards setting boundaries, embracing change, and navigating the journey to a healthier, happier life.
Think back to how you felt before your first day at a new job. Excitement, anticipation — and perhaps even a bit of apprehension? Maybe you weren't sure about the dress code, how to navigate office politics, where to park, or what your office might look like.
Similarly, when we first explore the concept of setting boundaries, it can feel thrilling, confusing, and perhaps a bit daunting to impose on a new or existing relationship.
Just as understanding your new workplace's norms was essential to your success, learning about boundaries is crucial for building healthy relationships.
In this article, we'll discover how setting and respecting boundaries can lead to feeling empowered — rather than exhausted — by the relationships in our lives.
Boundaries are our silent allies, helping us protect our self-esteem, maintain our individuality, and foster respectful interactions.
Setting boundaries in relationships is essential for maintaining healthy and respectful dynamics.
Here's what healthy boundaries promote in relationships:
Personal boundaries have a far-reaching impact. They influence our prefrontal cortex (PFC) — the brain's control center for decision-making, social behavior, and personality.
Successfully establishing and respecting boundaries enhances the efficiency of the PFC. That’s because clear boundaries reduce ambiguity. By decreasing cognitive load and stress on the brain, boundaries allow us to better understand where we stand and what we expect.
Beyond their impact on our brain, boundaries contribute to our physical health by reducing stress, which — if chronic — can lead to numerous health problems, including heart disease, arthritis, and stroke.
Ultimately, setting boundaries isn't just about maintaining interpersonal relationships; it's a potent act that influences our brain's neurobiology, offering a foundation for overall well-being.
Stress is not merely uncomfortable: it has tangible physiological impacts that alter the way our brain operates.
The roots of stress lie in the primitive regions of our brain, specifically in the amygdala, a small almond-shaped structure heavily involved in emotional processing. Under normal circumstances, the amygdala works in concert with other parts of the brain, such as the PFC, to regulate our emotional responses.
However, chronic stress can tip this delicate balance: it can overstimulate the amygdala, dysregulating emotional responses, while shrinking the PFC. This imbalance can result in heightened anxiety, difficulty managing emotions, and trouble curbing unhealthy coping mechanisms — like drinking.
This is where the power of setting clear boundaries comes into play. By establishing and maintaining appropriate boundaries in our relationships, we can reduce our number of stress triggers. This, in turn, mitigates the overactivation of the amygdala and improves the PFC’s function. As a result, we think more clearly and maintain a more balanced emotional state.
The process of setting boundaries might initially seem daunting, but its benefits make it well worth the effort. By reducing stress and supporting our brain’s healthy functioning, setting boundaries can serve as a key tool in our journey toward personal growth and improved relationships.
Change is a continuous process, thanks to neuroplasticity — the brain's remarkable ability to form new neural connections.
Every time we think, learn, or experience something, it alters our brain's structure. Specific actions or thoughts can strengthen certain neural pathways, while less-used ones may weaken. This adaptability enables us to learn new skills, adapt to new environments — and yes, even set new boundaries.
Asserting healthy boundaries can be challenging at first: we're beginning to tread new paths in our brain, which isn't always easy. But as we keep doing this, these new neural pathways strengthen — making the act of setting and maintaining boundaries gradually easier.
Research into the brain has linked the strengthening of these new neural pathways with the release of certain neurotransmitters and proteins, like dopamine and Brain-Derived Neurotrophic Factor (BDNF). These compounds not only facilitate neural connections but also aid in memory formation and learning, further reinforcing our ability to maintain healthier boundaries over time.
Because of neuroplasticity, each step we take toward healthier boundaries is actually reshaping our brain in a way that supports this positive change. While the journey might seem daunting at first, the science assures us that our brain is well equipped for this journey towards personal growth.
The act of setting boundaries is about expressing our needs and expectations to others.
This process begins with self-awareness and identifying what makes us comfortable or uncomfortable. Constructive communication is key — it's about expressing that we value our well-being and that we respect each other's needs and feelings.
Here are the steps we can take as we start setting new boundaries:
Setting boundaries is an essential part of fostering healthier relationships, promoting personal growth, and enhancing overall well-being. Remember, every journey begins with a single step. So let's take that step towards setting boundaries, embracing change, and navigating the journey to a healthier, happier life.
Explore the science behind alcohol-induced mood swings. Discover strategies for mindful drinking to maintain emotional stability.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Many of us believe that being self-critical and hard on ourselves is a good thing. We mistakenly think that if we show ourselves kindness during painful or challenging times, we’re demonstrating weakness. However, research is proving the opposite. Scientific data is showing that self-criticism makes us weaker in the face of failure, more emotional, and less likely to assimilate lessons from our failures.
Self-compassion, on the other hand, is proving to be incredibly beneficial for our well-being. In fact, people who practice more self-compassion tend to have greater happiness, life satisfaction and motivation; better relationships and physical health; and less anxiety and depression.
Why does alcohol, so often associated with fun and relaxation, lead to such a dramatic shift in our mood? Why does alcohol make us sad?
Neurotransmitters, the brain's chemical messengers, are crucial in regulating our mood. Alcohol interacts with these neurotransmitters, specifically with gamma-aminobutyric acid (GABA) and glutamate. GABA is an inhibitory neurotransmitter, calming the brain and leading to feelings of relaxation. Glutamate, in contrast, is an excitatory neurotransmitter, stimulating brain activity.
Alcohol consumption enhances the inhibitory effects of GABA and reduces the excitatory impact of glutamate. This chemical interplay results in the initial feelings of relaxation and euphoria that we often associate with drinking. However, the story doesn't end here. The morning after drinking, as the alcohol starts to leave our system, there’s a disruption in this delicate balance of neurotransmitters. The inhibition of GABA and excitation of glutamate is suddenly lifted, leading to an overactive glutamate system and an underactive GABA system. This abrupt shift can trigger feelings of restlessness, anxiety, and irritability, contributing to our post-alcohol mood swings the next day.
Sleep and mood are closely intertwined. A good night's sleep can leave us feeling refreshed and upbeat, while a night of poor sleep can make us irritable and moody. Alcohol has a profound impact on our sleep cycle, primarily on the REM (rapid eye movement) sleep stage, which is crucial for restorative sleep. Alcohol can trick us into thinking we're getting good sleep because it often helps us fall asleep faster. However, the quality of sleep we get when we've been drinking is usually poor.
While alcohol can initially act as a sedative and induce sleep, it later disrupts the sleep cycle, particularly REM sleep. As we sleep, alcohol starts to wear off, leading to restless sleep and more awakenings in the second half of the night. This disruption can lead to fatigue, difficulty concentrating, and lower mood and mood swings the following day.
Alcohol has diuretic properties, which means it leads to increased urination. This increased urination can result in substantial fluid loss, leading to dehydration. Dehydration doesn't only result in physical symptoms like headache, dizziness, or dry mouth, but it also affects our mood. Studies have shown that even mild dehydration can increase anxiety and irritability. Moreover, severe dehydration can significantly impact cognitive function and mood, adding to our overall sense of unease and moodiness.
Let's now delve into another significant aspect of alcohol's impact on our bodies: our blood sugar levels. Alcohol can cause our blood sugar levels to rise and then abruptly fall. This rapid fluctuation can lead to symptoms such as fatigue, weakness, and mood swings. When our blood sugar levels drop, our bodies release stress hormones, which can contribute to anxiety and irritability.
For those of us who consume alcohol, understanding the role of blood sugar in our post-drink mood swings can be crucial. Maintaining stable blood sugar levels is not just important for our physical well-being, but it's also a key player in maintaining our emotional health. So if you’re feeling symptoms of anxiety or depression after drinking, start with a healthy meal and a big glass of water.
So how can we enjoy our drink and still dodge the emotional minefield that alcohol can sometimes lay out for us? Here are some tips:
While alcohol might provide temporary relaxation and happiness, its aftermath can often take us on an unwanted emotional rollercoaster. If you find yourself crying after drinking, know that you’re not alone! By understanding the physiological impacts of alcohol and adopting mindful drinking practices, we can enjoy our favorite beverages without compromising our emotional well-being. As we raise a glass, let it not only be a toast to good times but also to emotional stability and resilience.
Many of us believe that being self-critical and hard on ourselves is a good thing. We mistakenly think that if we show ourselves kindness during painful or challenging times, we’re demonstrating weakness. However, research is proving the opposite. Scientific data is showing that self-criticism makes us weaker in the face of failure, more emotional, and less likely to assimilate lessons from our failures.
Self-compassion, on the other hand, is proving to be incredibly beneficial for our well-being. In fact, people who practice more self-compassion tend to have greater happiness, life satisfaction and motivation; better relationships and physical health; and less anxiety and depression.
Why does alcohol, so often associated with fun and relaxation, lead to such a dramatic shift in our mood? Why does alcohol make us sad?
Neurotransmitters, the brain's chemical messengers, are crucial in regulating our mood. Alcohol interacts with these neurotransmitters, specifically with gamma-aminobutyric acid (GABA) and glutamate. GABA is an inhibitory neurotransmitter, calming the brain and leading to feelings of relaxation. Glutamate, in contrast, is an excitatory neurotransmitter, stimulating brain activity.
Alcohol consumption enhances the inhibitory effects of GABA and reduces the excitatory impact of glutamate. This chemical interplay results in the initial feelings of relaxation and euphoria that we often associate with drinking. However, the story doesn't end here. The morning after drinking, as the alcohol starts to leave our system, there’s a disruption in this delicate balance of neurotransmitters. The inhibition of GABA and excitation of glutamate is suddenly lifted, leading to an overactive glutamate system and an underactive GABA system. This abrupt shift can trigger feelings of restlessness, anxiety, and irritability, contributing to our post-alcohol mood swings the next day.
Sleep and mood are closely intertwined. A good night's sleep can leave us feeling refreshed and upbeat, while a night of poor sleep can make us irritable and moody. Alcohol has a profound impact on our sleep cycle, primarily on the REM (rapid eye movement) sleep stage, which is crucial for restorative sleep. Alcohol can trick us into thinking we're getting good sleep because it often helps us fall asleep faster. However, the quality of sleep we get when we've been drinking is usually poor.
While alcohol can initially act as a sedative and induce sleep, it later disrupts the sleep cycle, particularly REM sleep. As we sleep, alcohol starts to wear off, leading to restless sleep and more awakenings in the second half of the night. This disruption can lead to fatigue, difficulty concentrating, and lower mood and mood swings the following day.
Alcohol has diuretic properties, which means it leads to increased urination. This increased urination can result in substantial fluid loss, leading to dehydration. Dehydration doesn't only result in physical symptoms like headache, dizziness, or dry mouth, but it also affects our mood. Studies have shown that even mild dehydration can increase anxiety and irritability. Moreover, severe dehydration can significantly impact cognitive function and mood, adding to our overall sense of unease and moodiness.
Let's now delve into another significant aspect of alcohol's impact on our bodies: our blood sugar levels. Alcohol can cause our blood sugar levels to rise and then abruptly fall. This rapid fluctuation can lead to symptoms such as fatigue, weakness, and mood swings. When our blood sugar levels drop, our bodies release stress hormones, which can contribute to anxiety and irritability.
For those of us who consume alcohol, understanding the role of blood sugar in our post-drink mood swings can be crucial. Maintaining stable blood sugar levels is not just important for our physical well-being, but it's also a key player in maintaining our emotional health. So if you’re feeling symptoms of anxiety or depression after drinking, start with a healthy meal and a big glass of water.
So how can we enjoy our drink and still dodge the emotional minefield that alcohol can sometimes lay out for us? Here are some tips:
While alcohol might provide temporary relaxation and happiness, its aftermath can often take us on an unwanted emotional rollercoaster. If you find yourself crying after drinking, know that you’re not alone! By understanding the physiological impacts of alcohol and adopting mindful drinking practices, we can enjoy our favorite beverages without compromising our emotional well-being. As we raise a glass, let it not only be a toast to good times but also to emotional stability and resilience.
Drowning beneath a pile of work that never seems to let up? Discover the neuroscience behind boundary-setting and explore 11 practical strategies to reclaim control. Find out how setting boundaries can promote your well-being and avoid burnout. Start the journey towards a healthier work-life balance today.
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!
Meet our hard-working friend Lisa, perpetually caught in the whirlwind of juggling too many tasks. Her workdays spill into her nights, weekends are spent catching up on "urgent" emails, and her personal life blurs into her professional and vice-versa. When she’s home, she’s worried about work. At work, she’s managing personal matters in between meetings. Mentally it’s like she’s at least in two places at once, and never quite settled anywhere. Burnout is knocking on her door.
Lisa is forgoing all of the things that made her feel good — eating well, exercising, nurturing relationships — for work. She is stressed and exhausted, and she seeks solace in a nightcap. It’s the one thing she looks forward to these days.
At work, Lisa takes on too much and resents it. She is in dire need of boundaries. Work consumes her — yet it also seems increasingly less meaningful.
If her situation sounds familiar, read on.
This article dives into the science behind boundary-setting — and provides 11 practical and powerful strategies to set healthy boundaries at work.
Establishing boundaries in relationships directly influences our prefrontal cortex (PFC), a pivotal brain area with many responsibilities: problem-solving, critical thinking, decision-making, social conduct, and personality. What are some of the benefits to the PFC?
The act of setting boundaries can lead to less stress, better decision-making, and stronger emotional regulation. That sounds like a better foundation for productivity, no?
Saying "no" can be tough, but it's an essential part of setting boundaries. This single word can reduce our brain's stress response and promote feelings of control.
Part of saying "no" is discerning when it’s the right call. If your time, competence, or other resources are being taken advantage of, this is a good opportunity to reinforce your boundaries with a clear, respectful, and assertive ‘no.’
For instance, declining unnecessary meetings is one way to practice "no" when it’s appropriate and possible to do so. Confidently suggesting the matter at hand be resolved via an email chain can be a good option.
Ultimately, you’re the best judge here — of your coworkers and the situation.
Declining unnecessary meetings allows us to prioritize tasks effectively. Understand you won’t always be met with approval — and respond as you deem appropriate. Sometimes organizational change takes its time. Keep finding ways to reinforce boundaries around your personal output, time, and energy.
Assertiveness is not just about voicing our opinions; it's about expressing our needs and boundaries effectively. This communication style empowers us, boosting our confidence and making us feel more in control of our work environment.
When we assert ourselves, we reduce our anxiety, foster better work relationships, and promote mutual respect with our colleagues. Moreover, practicing assertiveness reminds us that we are responsible for our choices.
We decide how we manage our work, how we respect our own boundaries, and how we allow others to treat us. By standing firm in our assertiveness, we pave the way for healthier work dynamics, enhanced self-esteem, and improved mental well-being.
Having a fixed plan to end our workday can help maintain a healthy work-life balance. Setting a definite end to our workday provides our brain with predictability, a condition it thrives on. A predictable end of the day allows our brain to know when to switch gears and start winding down.
A good example is deciding not to check work emails during non-work hours or when at home. If that’s not possible, setting a timer for work tasks you carry out during non-work hours can help you prioritize — and find a stopping point. Implementing these sorts of boundaries can significantly reduce stress, as it helps divide our professional and personal lives, preventing work demands from seeping into our downtime.
This can help us be more present with the people we love and things we enjoy — deepening our relationships and relaxation.
Drawing a line between digital and nondigital lives helps to create mental barriers that can safeguard our emotional health.
If you struggle to create and hold to the boundaries discussed above, unplugging might help you achieve that. In our hyper-connected world, it's easy for work to creep into our personal time. Emails, calls, tags, and messages can keep us tethered to our jobs round the clock.
To establish healthy work boundaries, it's important to disconnect digitally when we're off the clock. This could mean turning off work-related notifications after hours, designating tech-free periods, or even having a separate work phone. Creating these digital boundaries gives our brain the chance to shift away from work-mode, reducing stress, and improving our overall well-being.
Record what you do, when, and how long it generally takes you. If you’re taking on more than you should in your role, perhaps it’s time to have a conversation with your boss about hiring more hands — or about helping allocate some of your work to others who may have more availability.
Reaching out for help when overwhelmed reduces our brain's burden, thereby mitigating stress. It can promote a sense of shared responsibility.
Regularly assessing our workload gives us a better understanding of our obligations.
This proactive approach provides us with a clear and accurate understanding of our commitments and responsibilities. This helps us manage our time — and stress — more effectively. We can then prioritize tasks, delegate when necessary, and prevent overloading and overwhelming ourselves.
Moreover, understanding our workload also offers us insights into our work patterns, letting us identify stress triggers and eliminate or manage them effectively. Consequently, our brain faces fewer stress reactions, promoting more focused, creative, and efficient work.
Remember, managing our workload effectively is a key step in our journey towards reduced stress and improved well-being.
By setting boundaries around our availability, we help our brain differentiate between work time and personal time.
This clear demarcation helps our brain switch off from work-mode, reducing stress and allowing us to fully engage in our personal time. This can lead to an improved work-life balance — and help us steer clear of unhealthy coping mechanisms, like drinking. Establishing and adhering to these limits is our passport to a healthier, balanced life.
Clear communication about our working hours and availability helps manage others' expectations, reducing the potential for work-related stress and conflict.
Set yourself — and your coworkers — up for success by being clear about needs and expectations.
Delegation is a powerful tool in our boundary-setting toolbox. When we delegate, we reduce our mental load, allowing our brain to focus more on tasks of higher priority and importance. This process leads to better decision-making and fosters creativity.
Furthermore, delegation reduces our sense of being overwhelmed, curtailing the stress response in our brain. It's about trust as well, and that’s a good thing — trusting our team to handle responsibilities increases their morale and productivity.
So, the next time we find ourselves juggling numerous tasks, let's remember to delegate effectively. Not only will this lighten our load, but it’ll also build a stronger, more efficient team.
Our brain, like any other body part, requires rest to regenerate and function optimally. Chronic exposure to work stress can strain our brain, leading to exhaustion, decreased productivity, and even burnout.
Vacation days exist for a reason. When we take time off, we give our brain a much-needed pause to refresh and rejuvenate. This restorative process enhances our mental well-being, leading to increased creativity, sharper thinking, and improved emotional balance when we return to work.
Regular, short breaks during the day also serve a similar purpose, providing our brain with short 'power-off' periods that can significantly boost our energy and focus.
Boundaries are not cast in stone. They may need to be adjusted as circumstances change or as our work — or role — evolves.
Regularly reevaluating our boundaries enables us to stay in tune with our current needs and work dynamics. Sometimes, we may need to have open and honest conversations with ourselves and our co-workers or managers about any necessary adjustments.
Are we taking on too much? Can a new project wait until we've completed the current ones? These reflections help us remain flexible and adaptive, ensuring that our boundaries serve their purpose effectively: to maintain a healthy work-life balance and keep stress under control.
Remember, it's okay to reassess and recalibrate our boundaries as we navigate the ever-changing landscapes of our professional life.
Our brain is remarkably adaptable, and with the right strategies, we can train it to manage stress and foster well-being.
Starting today, let's make three simple commitments:
Meet our hard-working friend Lisa, perpetually caught in the whirlwind of juggling too many tasks. Her workdays spill into her nights, weekends are spent catching up on "urgent" emails, and her personal life blurs into her professional and vice-versa. When she’s home, she’s worried about work. At work, she’s managing personal matters in between meetings. Mentally it’s like she’s at least in two places at once, and never quite settled anywhere. Burnout is knocking on her door.
Lisa is forgoing all of the things that made her feel good — eating well, exercising, nurturing relationships — for work. She is stressed and exhausted, and she seeks solace in a nightcap. It’s the one thing she looks forward to these days.
At work, Lisa takes on too much and resents it. She is in dire need of boundaries. Work consumes her — yet it also seems increasingly less meaningful.
If her situation sounds familiar, read on.
This article dives into the science behind boundary-setting — and provides 11 practical and powerful strategies to set healthy boundaries at work.
Establishing boundaries in relationships directly influences our prefrontal cortex (PFC), a pivotal brain area with many responsibilities: problem-solving, critical thinking, decision-making, social conduct, and personality. What are some of the benefits to the PFC?
The act of setting boundaries can lead to less stress, better decision-making, and stronger emotional regulation. That sounds like a better foundation for productivity, no?
Saying "no" can be tough, but it's an essential part of setting boundaries. This single word can reduce our brain's stress response and promote feelings of control.
Part of saying "no" is discerning when it’s the right call. If your time, competence, or other resources are being taken advantage of, this is a good opportunity to reinforce your boundaries with a clear, respectful, and assertive ‘no.’
For instance, declining unnecessary meetings is one way to practice "no" when it’s appropriate and possible to do so. Confidently suggesting the matter at hand be resolved via an email chain can be a good option.
Ultimately, you’re the best judge here — of your coworkers and the situation.
Declining unnecessary meetings allows us to prioritize tasks effectively. Understand you won’t always be met with approval — and respond as you deem appropriate. Sometimes organizational change takes its time. Keep finding ways to reinforce boundaries around your personal output, time, and energy.
Assertiveness is not just about voicing our opinions; it's about expressing our needs and boundaries effectively. This communication style empowers us, boosting our confidence and making us feel more in control of our work environment.
When we assert ourselves, we reduce our anxiety, foster better work relationships, and promote mutual respect with our colleagues. Moreover, practicing assertiveness reminds us that we are responsible for our choices.
We decide how we manage our work, how we respect our own boundaries, and how we allow others to treat us. By standing firm in our assertiveness, we pave the way for healthier work dynamics, enhanced self-esteem, and improved mental well-being.
Having a fixed plan to end our workday can help maintain a healthy work-life balance. Setting a definite end to our workday provides our brain with predictability, a condition it thrives on. A predictable end of the day allows our brain to know when to switch gears and start winding down.
A good example is deciding not to check work emails during non-work hours or when at home. If that’s not possible, setting a timer for work tasks you carry out during non-work hours can help you prioritize — and find a stopping point. Implementing these sorts of boundaries can significantly reduce stress, as it helps divide our professional and personal lives, preventing work demands from seeping into our downtime.
This can help us be more present with the people we love and things we enjoy — deepening our relationships and relaxation.
Drawing a line between digital and nondigital lives helps to create mental barriers that can safeguard our emotional health.
If you struggle to create and hold to the boundaries discussed above, unplugging might help you achieve that. In our hyper-connected world, it's easy for work to creep into our personal time. Emails, calls, tags, and messages can keep us tethered to our jobs round the clock.
To establish healthy work boundaries, it's important to disconnect digitally when we're off the clock. This could mean turning off work-related notifications after hours, designating tech-free periods, or even having a separate work phone. Creating these digital boundaries gives our brain the chance to shift away from work-mode, reducing stress, and improving our overall well-being.
Record what you do, when, and how long it generally takes you. If you’re taking on more than you should in your role, perhaps it’s time to have a conversation with your boss about hiring more hands — or about helping allocate some of your work to others who may have more availability.
Reaching out for help when overwhelmed reduces our brain's burden, thereby mitigating stress. It can promote a sense of shared responsibility.
Regularly assessing our workload gives us a better understanding of our obligations.
This proactive approach provides us with a clear and accurate understanding of our commitments and responsibilities. This helps us manage our time — and stress — more effectively. We can then prioritize tasks, delegate when necessary, and prevent overloading and overwhelming ourselves.
Moreover, understanding our workload also offers us insights into our work patterns, letting us identify stress triggers and eliminate or manage them effectively. Consequently, our brain faces fewer stress reactions, promoting more focused, creative, and efficient work.
Remember, managing our workload effectively is a key step in our journey towards reduced stress and improved well-being.
By setting boundaries around our availability, we help our brain differentiate between work time and personal time.
This clear demarcation helps our brain switch off from work-mode, reducing stress and allowing us to fully engage in our personal time. This can lead to an improved work-life balance — and help us steer clear of unhealthy coping mechanisms, like drinking. Establishing and adhering to these limits is our passport to a healthier, balanced life.
Clear communication about our working hours and availability helps manage others' expectations, reducing the potential for work-related stress and conflict.
Set yourself — and your coworkers — up for success by being clear about needs and expectations.
Delegation is a powerful tool in our boundary-setting toolbox. When we delegate, we reduce our mental load, allowing our brain to focus more on tasks of higher priority and importance. This process leads to better decision-making and fosters creativity.
Furthermore, delegation reduces our sense of being overwhelmed, curtailing the stress response in our brain. It's about trust as well, and that’s a good thing — trusting our team to handle responsibilities increases their morale and productivity.
So, the next time we find ourselves juggling numerous tasks, let's remember to delegate effectively. Not only will this lighten our load, but it’ll also build a stronger, more efficient team.
Our brain, like any other body part, requires rest to regenerate and function optimally. Chronic exposure to work stress can strain our brain, leading to exhaustion, decreased productivity, and even burnout.
Vacation days exist for a reason. When we take time off, we give our brain a much-needed pause to refresh and rejuvenate. This restorative process enhances our mental well-being, leading to increased creativity, sharper thinking, and improved emotional balance when we return to work.
Regular, short breaks during the day also serve a similar purpose, providing our brain with short 'power-off' periods that can significantly boost our energy and focus.
Boundaries are not cast in stone. They may need to be adjusted as circumstances change or as our work — or role — evolves.
Regularly reevaluating our boundaries enables us to stay in tune with our current needs and work dynamics. Sometimes, we may need to have open and honest conversations with ourselves and our co-workers or managers about any necessary adjustments.
Are we taking on too much? Can a new project wait until we've completed the current ones? These reflections help us remain flexible and adaptive, ensuring that our boundaries serve their purpose effectively: to maintain a healthy work-life balance and keep stress under control.
Remember, it's okay to reassess and recalibrate our boundaries as we navigate the ever-changing landscapes of our professional life.
Our brain is remarkably adaptable, and with the right strategies, we can train it to manage stress and foster well-being.
Starting today, let's make three simple commitments:
Unlock the power of your mind with 20 potent affirmations to boost self-esteem. Learn how the words you repeat can rewire your brain, changing how you perceive the world and yourself. Whether you're after that dream job or letting go of harmful habits, these affirmations can be your stepping stones. Explore the science of self-talk, and embrace a more confident you.
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!
Imagine there was a way to record your innermost thoughts. Beyond the sci-fi movie plot, there is a powerful lesson in it.
We all tell ourselves stories — about who we are, about the world and beyond, about the people in our lives and the role they play, about what we deserve and when, about our dreams and failures — and on and on, all day long.
Stories are powerful. The thoughts inside your head, after time, become a lens you look through. What do you see?
This is where affirmations come in: they are tiny stories we tell ourselves. They shape our inner narratives — and affect how we see both the world and ourselves. They can be incredibly powerful.
Whether you know it or not, you’re already using affirmations — all day, every day. Whether they are positive affirmations or not is really the question. If you’re walking around all day telling yourself the world is out to get you, for example, it’ll be hard to feel joy when it visits.
So if you’re trying to land that dream job, or give up an unhealthy habit, or take up that good one — here is some of the science behind affirmations and 20 positive affirmations — including affirmations for recovery — to give your self-esteem a boost. Go on, you deserve it.
Affirmations are pithy statements or phrases that, when repeated daily, challenge negative thoughts and boost self-confidence. Scientific evidence suggests that affirmations can have a positive impact on mental and physical health:
However, affirmations require regular practice if you want to make lasting, long-term changes to the ways that you think and feel.
The following affirmations for recovery can be used as daily affirmations for sobriety. They can also give you a self-esteem boost whenever you need it!
This affirmation centers on the power of neuroplasticity. Our brain's neuroplasticity allows it to remodel its connections and circuits. It's like an architect with infinite blueprints, continuously constructing and revising our thought patterns.
The stress hormone cortisol can be regulated with mindfulness exercises, deep breathing, and relaxation techniques.
MRI evidence suggests that activity in neural regions involved in self-processing and positive valuation increases when repeating self-affirmations, physically altering our brains’ evaluation of the self.
Concentrating on positive thoughts encourages the release of serotonin, a mood-enhancing neurotransmitter that fosters happiness and a sense of calm.
By setting boundaries and protecting our time and energy, we create a safeguard around our mental well-being — like a moat around a castle.
Reflecting on our actions activates the prefrontal cortex, the rational part of our brain, allowing us to make deliberate, healthier choices.
Tackling new experiences stimulates neural growth in our brains, akin to exercising muscles for growth and strength.
Each small change triggers a ripple effect in our brain, reinforcing and solidifying new, healthier habits over time.
Expressing gratitude triggers dopamine release in our brain, enhancing our motivation to maintain healthy habits and bolstering resilience to stress.
When we tackle problems head-on, we ignite our brain’s problem-solving circuits, decreasing anxiety and fostering a sense of empowerment.
Our brain can bounce back from stress with the right mental attitude and self-care practices. Believing we can get through the storm is key.
Believing in ourselves — and the choices we make — can boost our self-confidence.
Practicing self-compassion can dampen our stress response and promote feelings of calm and acceptance.
Mindfulness engages the brain's attention networks, helping to better manage thoughts and feelings — including the desire to drink.
Visualization activates the same brain regions as performing the actual behavior, effectively 'practicing' the new habit — and making it easier to adopt.
This can be a big one — understanding there’s something you contribute to the social fabric can be powerful. And the best part? It’s true!
Social interaction stimulates the release of oxytocin, a hormone that promotes bonding and reduces stress.
Engaging in enjoyable activities boosts dopamine levels, reinforcing positive habits and making it easier to let go of harmful ones. Allowing ourselves to do things that bring us joy can be powerful.
Adopting a growth mindset activates areas of the brain associated with learning and development, promoting resilience and adaptability.
Affirming our self-worth can strengthen neural pathways associated with positive self-perception and confidence.
Tap into the transformative power of your brain, regulate your stress responses, and fuel your journey with any of these affirmations.
Here are some ideas on how to fold these into your everyday life:
You deserve a better you — and these 20 affirmations can help you get there! Be consistent and let neuroplasticity work its magic.
Imagine there was a way to record your innermost thoughts. Beyond the sci-fi movie plot, there is a powerful lesson in it.
We all tell ourselves stories — about who we are, about the world and beyond, about the people in our lives and the role they play, about what we deserve and when, about our dreams and failures — and on and on, all day long.
Stories are powerful. The thoughts inside your head, after time, become a lens you look through. What do you see?
This is where affirmations come in: they are tiny stories we tell ourselves. They shape our inner narratives — and affect how we see both the world and ourselves. They can be incredibly powerful.
Whether you know it or not, you’re already using affirmations — all day, every day. Whether they are positive affirmations or not is really the question. If you’re walking around all day telling yourself the world is out to get you, for example, it’ll be hard to feel joy when it visits.
So if you’re trying to land that dream job, or give up an unhealthy habit, or take up that good one — here is some of the science behind affirmations and 20 positive affirmations — including affirmations for recovery — to give your self-esteem a boost. Go on, you deserve it.
Affirmations are pithy statements or phrases that, when repeated daily, challenge negative thoughts and boost self-confidence. Scientific evidence suggests that affirmations can have a positive impact on mental and physical health:
However, affirmations require regular practice if you want to make lasting, long-term changes to the ways that you think and feel.
The following affirmations for recovery can be used as daily affirmations for sobriety. They can also give you a self-esteem boost whenever you need it!
This affirmation centers on the power of neuroplasticity. Our brain's neuroplasticity allows it to remodel its connections and circuits. It's like an architect with infinite blueprints, continuously constructing and revising our thought patterns.
The stress hormone cortisol can be regulated with mindfulness exercises, deep breathing, and relaxation techniques.
MRI evidence suggests that activity in neural regions involved in self-processing and positive valuation increases when repeating self-affirmations, physically altering our brains’ evaluation of the self.
Concentrating on positive thoughts encourages the release of serotonin, a mood-enhancing neurotransmitter that fosters happiness and a sense of calm.
By setting boundaries and protecting our time and energy, we create a safeguard around our mental well-being — like a moat around a castle.
Reflecting on our actions activates the prefrontal cortex, the rational part of our brain, allowing us to make deliberate, healthier choices.
Tackling new experiences stimulates neural growth in our brains, akin to exercising muscles for growth and strength.
Each small change triggers a ripple effect in our brain, reinforcing and solidifying new, healthier habits over time.
Expressing gratitude triggers dopamine release in our brain, enhancing our motivation to maintain healthy habits and bolstering resilience to stress.
When we tackle problems head-on, we ignite our brain’s problem-solving circuits, decreasing anxiety and fostering a sense of empowerment.
Our brain can bounce back from stress with the right mental attitude and self-care practices. Believing we can get through the storm is key.
Believing in ourselves — and the choices we make — can boost our self-confidence.
Practicing self-compassion can dampen our stress response and promote feelings of calm and acceptance.
Mindfulness engages the brain's attention networks, helping to better manage thoughts and feelings — including the desire to drink.
Visualization activates the same brain regions as performing the actual behavior, effectively 'practicing' the new habit — and making it easier to adopt.
This can be a big one — understanding there’s something you contribute to the social fabric can be powerful. And the best part? It’s true!
Social interaction stimulates the release of oxytocin, a hormone that promotes bonding and reduces stress.
Engaging in enjoyable activities boosts dopamine levels, reinforcing positive habits and making it easier to let go of harmful ones. Allowing ourselves to do things that bring us joy can be powerful.
Adopting a growth mindset activates areas of the brain associated with learning and development, promoting resilience and adaptability.
Affirming our self-worth can strengthen neural pathways associated with positive self-perception and confidence.
Tap into the transformative power of your brain, regulate your stress responses, and fuel your journey with any of these affirmations.
Here are some ideas on how to fold these into your everyday life:
You deserve a better you — and these 20 affirmations can help you get there! Be consistent and let neuroplasticity work its magic.
