Stress is impossible to avoid, but we can learn to better manage it through different meditations. Here’s a closer look at some of the most popular and effective meditations for stress relief.
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!
How do you manage your stress? Maybe you regularly get a massage, journal, use different supplements, or try to manage it through physical activity like exercise. All of these are great tools. But if you’re wondering how to reduce stress or looking for effective stress management techniques and have never tried meditation, it’s probably worth giving it a shot.
Thankfully, many different types of meditations for stress relief are available to us. If you’ve tried one and it didn’t work for you, you can always try something else! The important thing is to find one that works and be consistent with it. So, what are some ways to reduce stress with meditation? And what are the best meditations for stress relief? Let’s dive in.
One reason meditation is so effective for stress relief is that it triggers our body’s relaxation response. In fact, it has the opposite effect of stress by activating our parasympathetic nervous system — a network of nerves that relaxes our body after periods of stress or danger.
Whenever we’re under a great amount of mental or physical stress, our body goes into “flight or fright” mode, releasing the stress hormone cortisol. Over time, chronic stress can lead to inflammation, high blood pressure, and physical damage in every part of our body. It also takes a toll on our emotional and mental health, putting us at greater risk for depression, anxiety, and sleep issues.
Meditation helps restore our body to a calm state, lowering our heart rate and blood pressure. Numerous studies have shown that meditation is a particularly effective stress-management tool, helping reprogram our brain and increase our stress resiliency. In fact, one study found that meditation helped alleviate stress after just eight weeks of regular practice.
Similarly, research has shown that meditation may also improve symptoms of stress-related conditions, such as irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia.
While there’s no one right way to go about meditating, several meditations for stress relief have proven to be particularly popular and effective. Here are some of them:
Mantra meditation is a simple meditation that has proven effective as a stress relief technique. Many people find that mantra meditation is a good starting point as it involves choosing a simple word or phrase that we can repeat to ourselves out loud or silently. This can be a spiritual word like “Om” or a word or phrase such as “Calm” or “I am at peace.” It doesn’t matter what word, sound, or phrase we choose — just that we’re comfortable with it.
The goal is to repeat the mantra for several minutes, focusing only on the sound and feel of our mantra — nothing else. If you find other thoughts creeping into your head, try not to berate yourself, but instead gently redirect your focus back to your mantra. It’s best to practice this meditation in a quiet, comfortable place.
Mindfulness meditation is one of the most popular meditations for stress relief. It’s a simple practice that involves being fully present with what we’re experiencing in the present moment. It can be particularly beneficial in helping us slow down our racing thoughts, let go of negativity, and calm our mind and body. The goal is to be focused solely on “the now” by acknowledging and accepting our thoughts, feelings, and sensations without judgment.
For instance, we can practice mindfulness by closing our eyes, taking a couple of deep breaths, and noticing any thoughts that start arising. The goal isn’t to stop our thoughts or judge them, but to observe and accept them. It can be helpful to imagine our thoughts as clouds passing by: our job is to just watch them float by. If we find ourselves starting to judge our thoughts, try not to be hard on yourself. Instead, return to your breath and refocus on the present moment.
Similar to mindfulness, the body scan meditation helps bring awareness to our body. Oftentimes, our body carries stress in the form of tension that we’re not even aware of. By mentally scanning our body, we’re bringing awareness to every single part of our body, noticing any aches, pains, tensions, or general discomfort. The goal isn’t to relieve the pain completely, but to get familiar with it and learn from it so we can better manage it.
We can start by bringing our attention down to our feet and observing any sensations. If there’s noticeable pain, acknowledge it and any thoughts or emotions that accompany it, and then gently breathe through it. Visualize the tension leaving your body. Continue doing this for each area of your body, gradually moving up from your feet through the top of your head.
Breathing meditation is another popular form of meditation for stress release, enjoyed by many for its ease and simplicity. Our breath provides a natural rhythm that we can focus on and get lost in. Box breathing in particular can help produce relaxation. We can practice box breathing by slowly breathing in through our nose and counting to four, holding our breath for four seconds, and slowly exhaling through our mouth for four seconds. Hold another four seconds, then inhale and start the cycle again.
We can practice breathing meditation for a few minutes at a time, or for longer if we’re trying to relax, such as in the evening before going to bed.
The loving-kindness meditation is also simple to perform and can be used to reduce stress and boost well-being. During this meditation, we focus on sending good and loving thoughts and energy toward ourselves and others. For instance, we might wish ourselves peace, happiness, and contentment. We can even repeat different phrases to ourselves, such as “May I be happy,” or “May I be healthy, peaceful, and strong,” or “May I give and receive appreciation today.”
We can start by focusing on ourselves and then extending these same thoughts and feelings toward our loved ones and the world at large. Try starting with a spouse, child, parent, or friend. Stay in the moment and try to savor your gratitude and love for them. Repeat any phrases you need to for as long as you want.
Walking meditation is particularly effective because it combines the benefits of meditation with the benefits of exercise. Plus, if we walk outside, we also benefit from being in nature, which is a natural stress-reliever.
The key is to remove distractions and get moving. You can walk at whatever pace you like, but try to leave your phone behind. Instead, tune into the sights and sounds around you, or simply allow your mind to wander. Walking medication can also be a good meditation to start with for those of us without much meditation experience. It’s especially useful for people who like to stay active or who might feel stressed by the idea of sitting in quiet and stillness.
Those of us who don’t enjoy walking but still want to move might try incorporating qigong, tai chi, or yoga. These can also help produce a meditative state of mind.
There are many different types of meditations out there, but these are some of the most popular and effective meditations for stress relief. Keep in mind that even brief, 10-minute meditations can be beneficial. Again, the goal is to find a meditation that works best for us, and then stick with it. Consistency is key!
Finally, if you’re having trouble managing your stress and find yourself turning to alcohol to help you cope, consider joining Reframe. We can help you cut back on your drinking and put you on track to develop healthier lifestyle habits, including better ways to manage stress.
How do you manage your stress? Maybe you regularly get a massage, journal, use different supplements, or try to manage it through physical activity like exercise. All of these are great tools. But if you’re wondering how to reduce stress or looking for effective stress management techniques and have never tried meditation, it’s probably worth giving it a shot.
Thankfully, many different types of meditations for stress relief are available to us. If you’ve tried one and it didn’t work for you, you can always try something else! The important thing is to find one that works and be consistent with it. So, what are some ways to reduce stress with meditation? And what are the best meditations for stress relief? Let’s dive in.
One reason meditation is so effective for stress relief is that it triggers our body’s relaxation response. In fact, it has the opposite effect of stress by activating our parasympathetic nervous system — a network of nerves that relaxes our body after periods of stress or danger.
Whenever we’re under a great amount of mental or physical stress, our body goes into “flight or fright” mode, releasing the stress hormone cortisol. Over time, chronic stress can lead to inflammation, high blood pressure, and physical damage in every part of our body. It also takes a toll on our emotional and mental health, putting us at greater risk for depression, anxiety, and sleep issues.
Meditation helps restore our body to a calm state, lowering our heart rate and blood pressure. Numerous studies have shown that meditation is a particularly effective stress-management tool, helping reprogram our brain and increase our stress resiliency. In fact, one study found that meditation helped alleviate stress after just eight weeks of regular practice.
Similarly, research has shown that meditation may also improve symptoms of stress-related conditions, such as irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia.
While there’s no one right way to go about meditating, several meditations for stress relief have proven to be particularly popular and effective. Here are some of them:
Mantra meditation is a simple meditation that has proven effective as a stress relief technique. Many people find that mantra meditation is a good starting point as it involves choosing a simple word or phrase that we can repeat to ourselves out loud or silently. This can be a spiritual word like “Om” or a word or phrase such as “Calm” or “I am at peace.” It doesn’t matter what word, sound, or phrase we choose — just that we’re comfortable with it.
The goal is to repeat the mantra for several minutes, focusing only on the sound and feel of our mantra — nothing else. If you find other thoughts creeping into your head, try not to berate yourself, but instead gently redirect your focus back to your mantra. It’s best to practice this meditation in a quiet, comfortable place.
Mindfulness meditation is one of the most popular meditations for stress relief. It’s a simple practice that involves being fully present with what we’re experiencing in the present moment. It can be particularly beneficial in helping us slow down our racing thoughts, let go of negativity, and calm our mind and body. The goal is to be focused solely on “the now” by acknowledging and accepting our thoughts, feelings, and sensations without judgment.
For instance, we can practice mindfulness by closing our eyes, taking a couple of deep breaths, and noticing any thoughts that start arising. The goal isn’t to stop our thoughts or judge them, but to observe and accept them. It can be helpful to imagine our thoughts as clouds passing by: our job is to just watch them float by. If we find ourselves starting to judge our thoughts, try not to be hard on yourself. Instead, return to your breath and refocus on the present moment.
Similar to mindfulness, the body scan meditation helps bring awareness to our body. Oftentimes, our body carries stress in the form of tension that we’re not even aware of. By mentally scanning our body, we’re bringing awareness to every single part of our body, noticing any aches, pains, tensions, or general discomfort. The goal isn’t to relieve the pain completely, but to get familiar with it and learn from it so we can better manage it.
We can start by bringing our attention down to our feet and observing any sensations. If there’s noticeable pain, acknowledge it and any thoughts or emotions that accompany it, and then gently breathe through it. Visualize the tension leaving your body. Continue doing this for each area of your body, gradually moving up from your feet through the top of your head.
Breathing meditation is another popular form of meditation for stress release, enjoyed by many for its ease and simplicity. Our breath provides a natural rhythm that we can focus on and get lost in. Box breathing in particular can help produce relaxation. We can practice box breathing by slowly breathing in through our nose and counting to four, holding our breath for four seconds, and slowly exhaling through our mouth for four seconds. Hold another four seconds, then inhale and start the cycle again.
We can practice breathing meditation for a few minutes at a time, or for longer if we’re trying to relax, such as in the evening before going to bed.
The loving-kindness meditation is also simple to perform and can be used to reduce stress and boost well-being. During this meditation, we focus on sending good and loving thoughts and energy toward ourselves and others. For instance, we might wish ourselves peace, happiness, and contentment. We can even repeat different phrases to ourselves, such as “May I be happy,” or “May I be healthy, peaceful, and strong,” or “May I give and receive appreciation today.”
We can start by focusing on ourselves and then extending these same thoughts and feelings toward our loved ones and the world at large. Try starting with a spouse, child, parent, or friend. Stay in the moment and try to savor your gratitude and love for them. Repeat any phrases you need to for as long as you want.
Walking meditation is particularly effective because it combines the benefits of meditation with the benefits of exercise. Plus, if we walk outside, we also benefit from being in nature, which is a natural stress-reliever.
The key is to remove distractions and get moving. You can walk at whatever pace you like, but try to leave your phone behind. Instead, tune into the sights and sounds around you, or simply allow your mind to wander. Walking medication can also be a good meditation to start with for those of us without much meditation experience. It’s especially useful for people who like to stay active or who might feel stressed by the idea of sitting in quiet and stillness.
Those of us who don’t enjoy walking but still want to move might try incorporating qigong, tai chi, or yoga. These can also help produce a meditative state of mind.
There are many different types of meditations out there, but these are some of the most popular and effective meditations for stress relief. Keep in mind that even brief, 10-minute meditations can be beneficial. Again, the goal is to find a meditation that works best for us, and then stick with it. Consistency is key!
Finally, if you’re having trouble managing your stress and find yourself turning to alcohol to help you cope, consider joining Reframe. We can help you cut back on your drinking and put you on track to develop healthier lifestyle habits, including better ways to manage stress.
Ever wondered why an unanswered text from a friend leaves you feeling uneasy? Dive into our latest blog about emotional permanence — the glue that makes our feelings of reassurance in relationships stick.
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!
Picture your best friend, partner, or a close family member. Now, imagine them in the middle of a hectic day — they’re juggling calls, wrapping up meetings, and trying to meet a looming deadline. In the middle of all this, you send them a text expressing that you're having a tough day and could use some cheer. They read it but don't reply immediately. Minutes turn into hours, and the response never comes. You start to wonder: “Do they still care about me?”
The psychological concept in play is emotional permanence. Understanding it can help alleviate the anxiety that can arise in situations like the one described above.
Emotional permanence is the understanding that people's emotions — such as their love for you — continue to exist even when they are not immediately observable. In other words, just because someone isn't around to tell you they love you at this very moment doesn't mean they don't care for you anymore.
Emotional permanence is a linchpin in healthy relationships: it ensures trust, creates a sense of security, and strengthens bonds. Understanding this concept can put us at ease when a loved one is not actively showing their affection. Just because we don’t get an immediate response doesn't mean their feelings have changed or they have abandoned us — they might just be having a busy day!
It sounds simple, but this concept is often trickier than it appears. Many of us struggle with feelings of uncertainty about the constancy of others' affections when they're not physically near us.
What causes emotional permanence? The answer lies deep within our brain, in an area known as the prefrontal cortex. This part of the brain is responsible for higher cognitive functions such as decision-making, empathy, and — most importantly for today’s topic — the understanding of permanence.
A child’s first developmental milestone is “object permanence” — an idea that children learn at an early age, usually by the age of two. This is what peek-a-boo is all about: understanding that objects continue to exist even when they vanish out of sight. We learn that things that go out of sight usually don’t disappear for good — now we see it, now we don’t, but we probably will see it again. For example, when mom leaves the room, she hasn't ceased to exist; she's just watering the plants outside
Emotional permanence, in comparison, is a bit more complex. Unlike object permanence, it's not necessarily a milestone that we all hit at a certain age: it continues to develop as we mature, and it’s tied closely to our personal experiences, emotional intelligence, and mental health.
Emotional permanence is the bedrock of our social interactions and emotional stability. Research has shown that it’s a critical component of secure attachment in adults, influencing our friendships, family ties, and romantic relationships. Securely attached adults trust that their loved ones' feelings for them are enduring — even in their absence.
So why do we — with our fully-developed prefrontal cortex — still struggle with this concept at times? Stress, anxiety, and past experiences can often cloud our judgment and lead us to question the stability of people's emotions towards us.
Insecurity, fear of abandonment, or past experiences of unreliable affection can mess with our emotional permanence. It's natural to feel insecure or anxious occasionally, but when these feelings persist, they can become a roadblock in our emotional well-being.
Moreover, humans are social creatures, wired to connect with others. We thrive on reciprocity in our relationships — the mutual exchange of feelings and actions. When this reciprocity is disturbed or doubted (with or without a reason), it can make us question our value in the relationship.
Over time, losing our emotional GPS can lead to abandonment issues. We are left feeling adrift and can end up interpreting every missed phone call or unanswered text as rejection or abandonment.
So what are some ways we can give our emotional permanence a boost? Here are a few ideas that can help:
Emotional permanence is an invisible thread that connects us to our loved ones. With practice and patience, we can cultivate it and foster deeper, healthier relationships
Picture your best friend, partner, or a close family member. Now, imagine them in the middle of a hectic day — they’re juggling calls, wrapping up meetings, and trying to meet a looming deadline. In the middle of all this, you send them a text expressing that you're having a tough day and could use some cheer. They read it but don't reply immediately. Minutes turn into hours, and the response never comes. You start to wonder: “Do they still care about me?”
The psychological concept in play is emotional permanence. Understanding it can help alleviate the anxiety that can arise in situations like the one described above.
Emotional permanence is the understanding that people's emotions — such as their love for you — continue to exist even when they are not immediately observable. In other words, just because someone isn't around to tell you they love you at this very moment doesn't mean they don't care for you anymore.
Emotional permanence is a linchpin in healthy relationships: it ensures trust, creates a sense of security, and strengthens bonds. Understanding this concept can put us at ease when a loved one is not actively showing their affection. Just because we don’t get an immediate response doesn't mean their feelings have changed or they have abandoned us — they might just be having a busy day!
It sounds simple, but this concept is often trickier than it appears. Many of us struggle with feelings of uncertainty about the constancy of others' affections when they're not physically near us.
What causes emotional permanence? The answer lies deep within our brain, in an area known as the prefrontal cortex. This part of the brain is responsible for higher cognitive functions such as decision-making, empathy, and — most importantly for today’s topic — the understanding of permanence.
A child’s first developmental milestone is “object permanence” — an idea that children learn at an early age, usually by the age of two. This is what peek-a-boo is all about: understanding that objects continue to exist even when they vanish out of sight. We learn that things that go out of sight usually don’t disappear for good — now we see it, now we don’t, but we probably will see it again. For example, when mom leaves the room, she hasn't ceased to exist; she's just watering the plants outside
Emotional permanence, in comparison, is a bit more complex. Unlike object permanence, it's not necessarily a milestone that we all hit at a certain age: it continues to develop as we mature, and it’s tied closely to our personal experiences, emotional intelligence, and mental health.
Emotional permanence is the bedrock of our social interactions and emotional stability. Research has shown that it’s a critical component of secure attachment in adults, influencing our friendships, family ties, and romantic relationships. Securely attached adults trust that their loved ones' feelings for them are enduring — even in their absence.
So why do we — with our fully-developed prefrontal cortex — still struggle with this concept at times? Stress, anxiety, and past experiences can often cloud our judgment and lead us to question the stability of people's emotions towards us.
Insecurity, fear of abandonment, or past experiences of unreliable affection can mess with our emotional permanence. It's natural to feel insecure or anxious occasionally, but when these feelings persist, they can become a roadblock in our emotional well-being.
Moreover, humans are social creatures, wired to connect with others. We thrive on reciprocity in our relationships — the mutual exchange of feelings and actions. When this reciprocity is disturbed or doubted (with or without a reason), it can make us question our value in the relationship.
Over time, losing our emotional GPS can lead to abandonment issues. We are left feeling adrift and can end up interpreting every missed phone call or unanswered text as rejection or abandonment.
So what are some ways we can give our emotional permanence a boost? Here are a few ideas that can help:
Emotional permanence is an invisible thread that connects us to our loved ones. With practice and patience, we can cultivate it and foster deeper, healthier relationships
Discover the science-backed power of gratitude to reduce stress and make lasting changes. Learn how gratitude rewires your brain and boosts health — get inspired with 15 journal prompts today. So grab your journal and move into joy!
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 of your mind as a garden, with every thought and emotion a seed that you sow. Just as a well-tended garden will blossom, nurturing your mind with gratitude can cultivate a sense of well-being — and empower you to make lasting changes in your life.
In our fast-paced world, stress can often feel overwhelming, leading us to seek relief in harmful coping mechanisms like excessive drinking.
But there’s a better way to get through the rough patches — gratitude.
Practicing gratitude can be a powerful antidote to stress and a catalyst for positive change. These 15 journal prompts can help you along the journey.
Expressing gratitude activates the prefrontal cortex and the ventral striatum, brain regions associated with positive emotions and reward.
The prefrontal cortex, a region responsible for regulating emotions and decision-making, lights up with activity when we practice gratitude. This activation triggers the release of feel-good neurotransmitters like dopamine and serotonin, creating a cascade of positive feelings.
Additionally, expressing gratitude stimulates the ventral striatum, an area linked to pleasure and motivation. It's like pressing a "happiness button" in the brain. As a result, we experience an increased sense of well-being, contentment, and optimism.
The brain is remarkably adaptive and can rewire itself based on our experiences. When we consistently practice gratitude, we strengthen the neural connections associated with positive emotions and reward. This rewiring leads to an enduring positive outlook on life, making us more resilient in the face of challenges.
Not only does gratitude affect the brain — it also influences our overall mental and physical health. Gratitude lowers our levels of stress, anxiety, and depression. It can improve our sleep quality and immune system.
By embracing the science of gratitude, we can tap into our brain's natural capacity for happiness and well-being. It empowers us to reshape our thought patterns, amplify positive emotions — and, ultimately, make lasting changes in our lives.
Incorporating mindfulness into your gratitude practice can enhance its effectiveness. When we are fully present in the moment, we can savor and appreciate even the smallest things in life. Take a deep breath, immerse yourself in the present, and let gratitude flow through you.
We've explored the power of gratitude and provided you with 15 journal prompts — now it's time to take action! Here are three simple yet powerful steps you can take today:
By nurturing gratitude, we can reduce stress, foster well-being, and empower ourselves to make lasting changes — and help us reach our goals to cut back on drinking.
Change takes time, and small steps can lead to significant transformations.
So, grab your journal and immerse yourself in the practice of gratitude. Allow it to transform your perspective, strengthen your resilience, and guide you towards joy.
Think of your mind as a garden, with every thought and emotion a seed that you sow. Just as a well-tended garden will blossom, nurturing your mind with gratitude can cultivate a sense of well-being — and empower you to make lasting changes in your life.
In our fast-paced world, stress can often feel overwhelming, leading us to seek relief in harmful coping mechanisms like excessive drinking.
But there’s a better way to get through the rough patches — gratitude.
Practicing gratitude can be a powerful antidote to stress and a catalyst for positive change. These 15 journal prompts can help you along the journey.
Expressing gratitude activates the prefrontal cortex and the ventral striatum, brain regions associated with positive emotions and reward.
The prefrontal cortex, a region responsible for regulating emotions and decision-making, lights up with activity when we practice gratitude. This activation triggers the release of feel-good neurotransmitters like dopamine and serotonin, creating a cascade of positive feelings.
Additionally, expressing gratitude stimulates the ventral striatum, an area linked to pleasure and motivation. It's like pressing a "happiness button" in the brain. As a result, we experience an increased sense of well-being, contentment, and optimism.
The brain is remarkably adaptive and can rewire itself based on our experiences. When we consistently practice gratitude, we strengthen the neural connections associated with positive emotions and reward. This rewiring leads to an enduring positive outlook on life, making us more resilient in the face of challenges.
Not only does gratitude affect the brain — it also influences our overall mental and physical health. Gratitude lowers our levels of stress, anxiety, and depression. It can improve our sleep quality and immune system.
By embracing the science of gratitude, we can tap into our brain's natural capacity for happiness and well-being. It empowers us to reshape our thought patterns, amplify positive emotions — and, ultimately, make lasting changes in our lives.
Incorporating mindfulness into your gratitude practice can enhance its effectiveness. When we are fully present in the moment, we can savor and appreciate even the smallest things in life. Take a deep breath, immerse yourself in the present, and let gratitude flow through you.
We've explored the power of gratitude and provided you with 15 journal prompts — now it's time to take action! Here are three simple yet powerful steps you can take today:
By nurturing gratitude, we can reduce stress, foster well-being, and empower ourselves to make lasting changes — and help us reach our goals to cut back on drinking.
Change takes time, and small steps can lead to significant transformations.
So, grab your journal and immerse yourself in the practice of gratitude. Allow it to transform your perspective, strengthen your resilience, and guide you towards joy.
Unresolved trauma can feel like a ferocious bear lurking in our lives. Explore eight potent strategies to heal— and tame this 'invisible bear.' From understanding the brain-body connection to harnessing the power of each other, we dive deep into neuroscience-backed methods to reduce stress and enable recovery. Embark on this transformative journey with us.
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 walking through a beautiful forest: the sun is shining, birds are singing, and it seems that all is well. Suddenly, a bear appears directly in front of you. Your heart races, adrenaline surges through your veins, and your body prepares for fight or flight. This is trauma: an intense response to a deeply distressing event that overwhelms our ability to cope.
Now imagine if that bear followed you home and lurked in every corner of your life. That's how living with unresolved trauma can feel. It can manifest in various ways and affect each of us uniquely — from anxiety and depression to substance abuse to physical illness.
Spotting and understanding our own "invisible bear" is the first step towards healing.
In this article, we'll explore eight potent strategies for taming the beast of trauma and reclaiming control over our lives.
Trauma refers to a deeply distressing or disturbing experience that has profound impacts on our mental, physical, and emotional well-being. This can include events such as abuse, neglect, loss of a loved one, accidents, or exposure to violence or disaster.
When we encounter an event or situation that we perceive as physically or emotionally threatening, and it overwhelms our ability to cope, it can result in trauma. This can lead to long-term consequences: post-traumatic stress disorder (PTSD), anxiety, depression, and challenges with self-regulation — and changes in our brains.
It's essential to remember that trauma is highly subjective — what may be traumatic for one of us may not be for another. Our perception of the event, our personal resilience, and our available support systems can significantly influence the impact of the traumatic event.
The connection between the brain and body is a profound one. Picture it as a bustling two-way highway with constant traffic — our thoughts, feelings, and physiological responses— flowing in both directions.
Our brain, the command center, sends out signals based on our thoughts and emotions. These signals manifest physically as changes in heart rate, blood pressure, and muscle tension. Simultaneously, our body sends feedback to the brain, affecting our emotions and thoughts. This dynamic interaction forms the basis of our responses to stress and trauma.
When we experience trauma or chronic stress, the highway traffic can go into overdrive, with signals often stuck in a "fight or flight" loop. Like a car alarm that won't turn off, our body remains in a state of high alert — leading to chronic stress and health issues.
When this alarm system is repeatedly activated due to ongoing trauma or severe experiences, it can lead to long-term changes in our brain’s structure and function. For instance, research has shown that prolonged exposure to stress hormones can shrink the hippocampus (an area responsible for memory and learning), leading to difficulty in processing memory.
Mindfulness and controlled breathing exercises can guide us like a GPS. They help to slow down the traffic, giving us a chance to exit the stressful "fight or flight" loop and enter a calmer state — known as "rest and digest.”
Meditation can significantly reduce stress and improve mental health. Deep, controlled breathing can lower blood pressure and promote feelings of calm.
Practicing mindfulness helps recalibrate our brain's response to stress, creating harmony between brain and body. Gradually, this can help us cut back on unhealthy coping mechanisms — like excessive drinking — paving the way for lasting change.
Unhealed trauma can also affect our prefrontal cortex, the part of our brain responsible for executive functions like decision-making and impulse control, making it harder for us to manage our emotions.
When dealing with trauma, it's essential to remember we don't have to face it alone. Professional help from therapists or counselors specialized in trauma therapy can be a game-changer on our healing journeys.
Therapists trained in trauma work understand the intricate ways trauma alters our brains and bodies. They use evidence-based therapeutic approaches designed specifically to help individuals process traumatic experiences and foster resilience.
Cognitive Behavioral Therapy (CBT), for instance, helps us identify and change the thought patterns that lead to harmful behaviors or emotions. By reframing negative thoughts, CBT can help reduce symptoms of post-traumatic stress disorder (PTSD) and other trauma-related disorders.
Another powerful tool is Eye Movement Desensitization and Reprocessing (EMDR). This therapy uses guided eye movements to help us process traumatic memories and reduce their long-term effects. This reprocesses traumatic memories, integrating them into our overall life narrative rather than letting them linger as disruptive fragments.
Remember, there's no one-size-fits-all when it comes to therapy; what works for one person might not work for another. Take some time to research the resources available to you that might resonate with you personally.
Triggers are hidden tripwires in our minds. When we encounter one, our brain swiftly recalls past experiences. If it finds a link to a traumatic event, it initiates the stress response, preparing us to "fight or flee."
They are the brain's way of alerting us to potential danger based on past experiences. However, triggers can cause us distress and lead us to unhealthy coping mechanisms. They are unique to each of us.
Understanding our triggers is critical for healing. Recognizing these tripwires and replacing our response to them with healthier alternatives — like deep breathing or taking a brisk walk — can help rewire the brain's reward system, making lasting changes more feasible. But in order to do so, we need to know and track those triggers.
Self-care is not just about bubble baths and spa days; it's about taking intentional actions to care for your physical, mental, and emotional health. It means movement, good food, and enough sleep.
Movement helps promote relaxation. Eating well is also important — just as our body needs nutritious food, so does our brain. Certain nutrients can bolster our brain health, enhance mood, and mitigate stress. A balanced diet rich in omega-3 fatty acids, antioxidants, and vitamins is crucial for optimal brain function.
Sleep is more than recharging. It's the time when our brain processes the day's events, solidifying memories and learning. Improving sleep hygiene gives the brain ample time to process trauma and accelerate healing.
Taking care of our body is taking care of our mind.
Having a strong support system is crucial to healing.
Reach out to trusted friends or family members who can provide emotional support.
Consider joining support groups and connect with others who share similar experiences. It can be incredibly healing — and make you feel less alone.
Expressive therapies — like art therapy or dance/movement therapy — offer creative outlets for expressing and processing emotions related to trauma.
They allow you to communicate feelings that might be too difficult to put into words.
But expressing yourself can take many forms: write down your thoughts in a journal, knit a scarf, take up painting or cooking, or clip together a fun collage from old magazines. Or get back to an old hobby you once loved!
Healing from trauma requires deep kindness towards ourselves.
Practicing self-compassion involves acknowledging your pain without judgment, understanding that suffering is part of the human experience, and being mindful of negative self-talk.
It helps to remember that healing isn’t linear.
Physical activities like walking or dancing are great ways to release tension. Regular exercise improves our physical health and promotes emotional well-being. It does so by releasing endorphins — our body's natural mood boosters.
Plus, it can be a great way to reconnect with your body and regain a sense of control that trauma might have taken away.
Here are some excellent ways to get moving:
The goal here isn't necessarily about losing weight or building muscle; it's about taking care of yourself holistically during this healing journey.
Remember to start slowly, gradually increasing intensity as your fitness level improves over time — there's no rush!
Healing requires patience, courage, and self-compassion. The eight strategies discussed in this article can serve as a guide.
Remember that everyone's healing journey is unique; what works for one person may not work for another. It's okay to try different strategies until you find what works best for you. In the meantime, consider the following:
You're not alone on this journey; reach out when you need help, and remember — it's okay not to be okay.
Imagine walking through a beautiful forest: the sun is shining, birds are singing, and it seems that all is well. Suddenly, a bear appears directly in front of you. Your heart races, adrenaline surges through your veins, and your body prepares for fight or flight. This is trauma: an intense response to a deeply distressing event that overwhelms our ability to cope.
Now imagine if that bear followed you home and lurked in every corner of your life. That's how living with unresolved trauma can feel. It can manifest in various ways and affect each of us uniquely — from anxiety and depression to substance abuse to physical illness.
Spotting and understanding our own "invisible bear" is the first step towards healing.
In this article, we'll explore eight potent strategies for taming the beast of trauma and reclaiming control over our lives.
Trauma refers to a deeply distressing or disturbing experience that has profound impacts on our mental, physical, and emotional well-being. This can include events such as abuse, neglect, loss of a loved one, accidents, or exposure to violence or disaster.
When we encounter an event or situation that we perceive as physically or emotionally threatening, and it overwhelms our ability to cope, it can result in trauma. This can lead to long-term consequences: post-traumatic stress disorder (PTSD), anxiety, depression, and challenges with self-regulation — and changes in our brains.
It's essential to remember that trauma is highly subjective — what may be traumatic for one of us may not be for another. Our perception of the event, our personal resilience, and our available support systems can significantly influence the impact of the traumatic event.
The connection between the brain and body is a profound one. Picture it as a bustling two-way highway with constant traffic — our thoughts, feelings, and physiological responses— flowing in both directions.
Our brain, the command center, sends out signals based on our thoughts and emotions. These signals manifest physically as changes in heart rate, blood pressure, and muscle tension. Simultaneously, our body sends feedback to the brain, affecting our emotions and thoughts. This dynamic interaction forms the basis of our responses to stress and trauma.
When we experience trauma or chronic stress, the highway traffic can go into overdrive, with signals often stuck in a "fight or flight" loop. Like a car alarm that won't turn off, our body remains in a state of high alert — leading to chronic stress and health issues.
When this alarm system is repeatedly activated due to ongoing trauma or severe experiences, it can lead to long-term changes in our brain’s structure and function. For instance, research has shown that prolonged exposure to stress hormones can shrink the hippocampus (an area responsible for memory and learning), leading to difficulty in processing memory.
Mindfulness and controlled breathing exercises can guide us like a GPS. They help to slow down the traffic, giving us a chance to exit the stressful "fight or flight" loop and enter a calmer state — known as "rest and digest.”
Meditation can significantly reduce stress and improve mental health. Deep, controlled breathing can lower blood pressure and promote feelings of calm.
Practicing mindfulness helps recalibrate our brain's response to stress, creating harmony between brain and body. Gradually, this can help us cut back on unhealthy coping mechanisms — like excessive drinking — paving the way for lasting change.
Unhealed trauma can also affect our prefrontal cortex, the part of our brain responsible for executive functions like decision-making and impulse control, making it harder for us to manage our emotions.
When dealing with trauma, it's essential to remember we don't have to face it alone. Professional help from therapists or counselors specialized in trauma therapy can be a game-changer on our healing journeys.
Therapists trained in trauma work understand the intricate ways trauma alters our brains and bodies. They use evidence-based therapeutic approaches designed specifically to help individuals process traumatic experiences and foster resilience.
Cognitive Behavioral Therapy (CBT), for instance, helps us identify and change the thought patterns that lead to harmful behaviors or emotions. By reframing negative thoughts, CBT can help reduce symptoms of post-traumatic stress disorder (PTSD) and other trauma-related disorders.
Another powerful tool is Eye Movement Desensitization and Reprocessing (EMDR). This therapy uses guided eye movements to help us process traumatic memories and reduce their long-term effects. This reprocesses traumatic memories, integrating them into our overall life narrative rather than letting them linger as disruptive fragments.
Remember, there's no one-size-fits-all when it comes to therapy; what works for one person might not work for another. Take some time to research the resources available to you that might resonate with you personally.
Triggers are hidden tripwires in our minds. When we encounter one, our brain swiftly recalls past experiences. If it finds a link to a traumatic event, it initiates the stress response, preparing us to "fight or flee."
They are the brain's way of alerting us to potential danger based on past experiences. However, triggers can cause us distress and lead us to unhealthy coping mechanisms. They are unique to each of us.
Understanding our triggers is critical for healing. Recognizing these tripwires and replacing our response to them with healthier alternatives — like deep breathing or taking a brisk walk — can help rewire the brain's reward system, making lasting changes more feasible. But in order to do so, we need to know and track those triggers.
Self-care is not just about bubble baths and spa days; it's about taking intentional actions to care for your physical, mental, and emotional health. It means movement, good food, and enough sleep.
Movement helps promote relaxation. Eating well is also important — just as our body needs nutritious food, so does our brain. Certain nutrients can bolster our brain health, enhance mood, and mitigate stress. A balanced diet rich in omega-3 fatty acids, antioxidants, and vitamins is crucial for optimal brain function.
Sleep is more than recharging. It's the time when our brain processes the day's events, solidifying memories and learning. Improving sleep hygiene gives the brain ample time to process trauma and accelerate healing.
Taking care of our body is taking care of our mind.
Having a strong support system is crucial to healing.
Reach out to trusted friends or family members who can provide emotional support.
Consider joining support groups and connect with others who share similar experiences. It can be incredibly healing — and make you feel less alone.
Expressive therapies — like art therapy or dance/movement therapy — offer creative outlets for expressing and processing emotions related to trauma.
They allow you to communicate feelings that might be too difficult to put into words.
But expressing yourself can take many forms: write down your thoughts in a journal, knit a scarf, take up painting or cooking, or clip together a fun collage from old magazines. Or get back to an old hobby you once loved!
Healing from trauma requires deep kindness towards ourselves.
Practicing self-compassion involves acknowledging your pain without judgment, understanding that suffering is part of the human experience, and being mindful of negative self-talk.
It helps to remember that healing isn’t linear.
Physical activities like walking or dancing are great ways to release tension. Regular exercise improves our physical health and promotes emotional well-being. It does so by releasing endorphins — our body's natural mood boosters.
Plus, it can be a great way to reconnect with your body and regain a sense of control that trauma might have taken away.
Here are some excellent ways to get moving:
The goal here isn't necessarily about losing weight or building muscle; it's about taking care of yourself holistically during this healing journey.
Remember to start slowly, gradually increasing intensity as your fitness level improves over time — there's no rush!
Healing requires patience, courage, and self-compassion. The eight strategies discussed in this article can serve as a guide.
Remember that everyone's healing journey is unique; what works for one person may not work for another. It's okay to try different strategies until you find what works best for you. In the meantime, consider the following:
You're not alone on this journey; reach out when you need help, and remember — it's okay not to be okay.
Here’s our comprehensive guide to making and maintaining friendships as an adult. We cover strategies such as being open and approachable, engaging in social activities, being a good listener, and fostering authenticity.
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!
As we navigate the unending list of challenges of adulthood, our social circles often seem to shrink faster than our favorite jeans after a tumble in the dryer. As we juggling careers, family life, and personal pursuits, it can feel like there's barely time to breathe, let alone forge new friendships or nurture existing ones. But fear not! Just as those jeans can be stretched back into shape, so too can your social life. If you’re wondering how to get people to like you, how to meet friends as an adult, and ways to to make friends at any point in life, we’ve got you covered. Here are nine simple steps you can take to improve your relationships now — your ultimate guide to making friends as an adult.
The first step on your journey to find friends is to become a beacon of openness and approachability. Think of yourself as a human welcome sign, inviting others to step into your world. A warm smile, direct eye contact, and genuine interest in others can be as inviting as a freshly baked batch of cookies. Remember, it's not about showing off your latest accomplishments or your shiny new car, but about connecting heart-to-heart.
Next, step out of your comfort zone and dive headfirst into social activities that suit your interests. Whether it's a book club, a Zumba class, a cooking group, or a volunteer organization, these environments are ripe for friendship formation. Joining a hiking group, for example, not only gets you out in the fresh air but also offers countless opportunities to bond with fellow nature-lovers.
When it comes to finding ways to make friends, waiting for others to make the first move can often leave you stranded. So, be the trailblazer! If you meet someone who sparks your interest, seize the opportunity and suggest a coffee date, a leisurely walk, or a casual get-together. Think of it as inviting them to join you on a mini-adventure — and who could resist that?
If you’re wondering how to make friends, keep in mind that listening is a superpower in the realm of friendships. When someone shares their thoughts, feelings, or experiences, show them you're genuinely interested. Resist the urge to interrupt or steer the conversation back to yourself. People who feel heard and validated are more likely to trust us and want to open up to us.
Reliability is the sturdy foundation upon which friendships are built. If you make plans, stick to them unless there’s an emergency and you can’t follow-through. If you promise to do something, honor your commitments. Being consistent and showing up will make it more likely that others will want to spend time with us and get to know us better.
You might be wondering, “Why can’t I make friends and actually keep them?” Remember that keeping the friendship flame alive requires regular contact. This doesn't mean you need to chat every day or meet up every week. But a simple text message, email, or phone call can be like a spark that keeps the friendship fire burning brightly. Showing you care can go a long way!
Another important aspect of how to make friends as an adult? Keep in mind that friendships need time to mature. So, practice the art of patience. Don't rush the process or try to force intimacy. It's like planting a seed and waiting for it to grow, knowing that with time and care, it will blossom into something beautiful.
Authenticity is the secret ingredient that makes friendships truly satisfying. Pretending to be someone else is like wearing a mask — it's uncomfortable and people can see right through it. By being yourself, you attract people who appreciate the real you, leading to more fulfilling friendships.
Finally, in a society where socializing often revolves around alcohol, it's important to remember that meaningful connections can be made without it. If you’re wondering where to make friends as an adult, opt for activities that don't involve alcohol, like coffee dates, outdoor adventures, or hobby clubs. These environments allow for genuine connections based on shared interests, not just shared drinks.
Making and keeping friends as an adult might require a bit more effort and intentionality than in our carefree younger years. But the rewards — a robust social network, a shoulder to lean on, a partner in crime for life's adventures — are worth their weight in gold.
Now that you know how to meet friends as an adult, step out of your comfort zone, seize the initiative, and start cultivating those friendships today. Remember, it's never too late to make a new friend. After all, every friend was once a stranger. So, get out there and start turning those strangers into friends!
As we navigate the unending list of challenges of adulthood, our social circles often seem to shrink faster than our favorite jeans after a tumble in the dryer. As we juggling careers, family life, and personal pursuits, it can feel like there's barely time to breathe, let alone forge new friendships or nurture existing ones. But fear not! Just as those jeans can be stretched back into shape, so too can your social life. If you’re wondering how to get people to like you, how to meet friends as an adult, and ways to to make friends at any point in life, we’ve got you covered. Here are nine simple steps you can take to improve your relationships now — your ultimate guide to making friends as an adult.
The first step on your journey to find friends is to become a beacon of openness and approachability. Think of yourself as a human welcome sign, inviting others to step into your world. A warm smile, direct eye contact, and genuine interest in others can be as inviting as a freshly baked batch of cookies. Remember, it's not about showing off your latest accomplishments or your shiny new car, but about connecting heart-to-heart.
Next, step out of your comfort zone and dive headfirst into social activities that suit your interests. Whether it's a book club, a Zumba class, a cooking group, or a volunteer organization, these environments are ripe for friendship formation. Joining a hiking group, for example, not only gets you out in the fresh air but also offers countless opportunities to bond with fellow nature-lovers.
When it comes to finding ways to make friends, waiting for others to make the first move can often leave you stranded. So, be the trailblazer! If you meet someone who sparks your interest, seize the opportunity and suggest a coffee date, a leisurely walk, or a casual get-together. Think of it as inviting them to join you on a mini-adventure — and who could resist that?
If you’re wondering how to make friends, keep in mind that listening is a superpower in the realm of friendships. When someone shares their thoughts, feelings, or experiences, show them you're genuinely interested. Resist the urge to interrupt or steer the conversation back to yourself. People who feel heard and validated are more likely to trust us and want to open up to us.
Reliability is the sturdy foundation upon which friendships are built. If you make plans, stick to them unless there’s an emergency and you can’t follow-through. If you promise to do something, honor your commitments. Being consistent and showing up will make it more likely that others will want to spend time with us and get to know us better.
You might be wondering, “Why can’t I make friends and actually keep them?” Remember that keeping the friendship flame alive requires regular contact. This doesn't mean you need to chat every day or meet up every week. But a simple text message, email, or phone call can be like a spark that keeps the friendship fire burning brightly. Showing you care can go a long way!
Another important aspect of how to make friends as an adult? Keep in mind that friendships need time to mature. So, practice the art of patience. Don't rush the process or try to force intimacy. It's like planting a seed and waiting for it to grow, knowing that with time and care, it will blossom into something beautiful.
Authenticity is the secret ingredient that makes friendships truly satisfying. Pretending to be someone else is like wearing a mask — it's uncomfortable and people can see right through it. By being yourself, you attract people who appreciate the real you, leading to more fulfilling friendships.
Finally, in a society where socializing often revolves around alcohol, it's important to remember that meaningful connections can be made without it. If you’re wondering where to make friends as an adult, opt for activities that don't involve alcohol, like coffee dates, outdoor adventures, or hobby clubs. These environments allow for genuine connections based on shared interests, not just shared drinks.
Making and keeping friends as an adult might require a bit more effort and intentionality than in our carefree younger years. But the rewards — a robust social network, a shoulder to lean on, a partner in crime for life's adventures — are worth their weight in gold.
Now that you know how to meet friends as an adult, step out of your comfort zone, seize the initiative, and start cultivating those friendships today. Remember, it's never too late to make a new friend. After all, every friend was once a stranger. So, get out there and start turning those strangers into friends!
Whenever we’re stressed, our body releases adrenaline and cortisol, which triggers the production of cholesterol. A constant state of stress can lead to high cholesterol and put us at a greater risk for developing heart disease.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
When we think of high cholesterol, we probably tend to think of avoiding certain foods: fast food, fried foods, sugar, and processed meat are harmful for a variety of reasons, one of which is that they can significantly raise our cholesterol levels.
But, did you know that stress can actually lead to high cholesterol as well? In fact, recurrent or daily stress can not only affect cholesterol levels in the short term, but it can eventually lead to heart disease. Let’s take a closer look.
When we experience stress, our body automatically starts preparing our muscles, heart, and other organs and functions for a fight-or-flight response. Our hypothalamus, a gland located near our brain stem, triggers the release of two hormones — adrenaline and cortisol — that speed up our heart, stimulate the release of energy, and increase blood flow to the brain.
From an evolutionary perspective, this was our body’s way of protecting itself against danger. For example, it’s what allowed us to escape the threat of wild animals. Today, however, this same chemical reaction occurs even if we’re not in immediate physical harm. For instance, our body might go into fight-or-flight mode if we’re facing the potential loss of income.
Both adrenaline and cortisol trigger the production of cholesterol, which is a waxy, fatty substance located in our body’s cells. Our body uses cholesterol to perform many bodily functions, such as making vitamin D and hormones. However, too much cholesterol can be dangerous because it can clog the arteries, eventually leading to a heart attack or stroke.
The amount of adrenaline and cortisol in our body usually remains high until we resolve the stress. Today, however, many of us are living in a constant state of stress. This can lead to high cholesterol levels both in the short-term and long-term, putting us at greater risk for health complications, especially heart disease.
Stress also triggers inflammation that lowers our high-density lipoproteins (HDL), or “good” cholesterol. HDL is vital for helping clear out extra low-density lipoproteins (LDL), the artery-clogging “bad” cholesterol.
More and more research points to the detrimental effects of stress on cholesterol levels. A 2017 study found that psychological stress led to higher levels of triglycerides and LDL (which we want to be low). It also decreased levels of HDL (which we want to be high).
Similarly, another study found a positive correlation between those who experienced job stress and unhealthy cholesterol levels. People with high work stress were also more likely to take cholesterol medicine.
Part of the link between stress and cholesterol is in the way we handle our stress. For instance, many of us might cope with stress by eating unhealthy foods, or turning to sugary or high-carbohydrate “comfort” foods, which appear to reduce feelings of stress. But overconsumption of these foods can cause weight gain and obesity, which raise our risk of high cholesterol.
Similarly, some of us might turn to unhealthy coping mechanisms — such as drinking too much alcohol or smoking — as a way of managing stress. These habits can also raise our cholesterol levels. Furthermore, if we’re not getting enough physical activity, our cholesterol levels will likely rise.
If we already have high cholesterol, stress can make it worse. One study found that people with higher levels of stress had elevated cholesterol compared with those who had lower stress over a three year period.
But even if we’re healthy, our cholesterol levels can rise during stressful times. A study of college students showed higher levels of cortisol, adrenaline, and cholesterol — including total and LDL cholesterol — around the time of their exams.
Interestingly, researchers have found that some of our cardiovascular systems react more than others in response to stress. For example, some people’s blood pressure rises more than others at stressful times.
Our personality type (classified by the letters A, B, C, D, and E) can help predict our response to stress. For instance, research indicates types A and D tend to be high-stress personalities and are especially sensitive to stress hormones. Their heart rates increase, arteries restrict, and sugars are released into the bloodstream at higher rates than those with more relaxed personality types.
Accordingly, research suggests that those with “high stress” personality types can reduce their risk for high cholesterol by spending time engaged in frivolous thought, such as daydreaming. They can also reduce stress by limiting workplace conflicts, organizing their home and workspace, and realistically planning each day with enough time allocated for tasks.
Given the detrimental effects of stress on cholesterol levels in both the short- and long-term, it’s important to do everything we can to manage our stress levels. Here are some tips:
Finally, if you find yourself turning to alcohol as a way to manage stress, consider joining Reframe. We can help you cut back on your drinking and develop healthier lifestyle habits that boost your physical, mental, and emotional well-being.
When we think of high cholesterol, we probably tend to think of avoiding certain foods: fast food, fried foods, sugar, and processed meat are harmful for a variety of reasons, one of which is that they can significantly raise our cholesterol levels.
But, did you know that stress can actually lead to high cholesterol as well? In fact, recurrent or daily stress can not only affect cholesterol levels in the short term, but it can eventually lead to heart disease. Let’s take a closer look.
When we experience stress, our body automatically starts preparing our muscles, heart, and other organs and functions for a fight-or-flight response. Our hypothalamus, a gland located near our brain stem, triggers the release of two hormones — adrenaline and cortisol — that speed up our heart, stimulate the release of energy, and increase blood flow to the brain.
From an evolutionary perspective, this was our body’s way of protecting itself against danger. For example, it’s what allowed us to escape the threat of wild animals. Today, however, this same chemical reaction occurs even if we’re not in immediate physical harm. For instance, our body might go into fight-or-flight mode if we’re facing the potential loss of income.
Both adrenaline and cortisol trigger the production of cholesterol, which is a waxy, fatty substance located in our body’s cells. Our body uses cholesterol to perform many bodily functions, such as making vitamin D and hormones. However, too much cholesterol can be dangerous because it can clog the arteries, eventually leading to a heart attack or stroke.
The amount of adrenaline and cortisol in our body usually remains high until we resolve the stress. Today, however, many of us are living in a constant state of stress. This can lead to high cholesterol levels both in the short-term and long-term, putting us at greater risk for health complications, especially heart disease.
Stress also triggers inflammation that lowers our high-density lipoproteins (HDL), or “good” cholesterol. HDL is vital for helping clear out extra low-density lipoproteins (LDL), the artery-clogging “bad” cholesterol.
More and more research points to the detrimental effects of stress on cholesterol levels. A 2017 study found that psychological stress led to higher levels of triglycerides and LDL (which we want to be low). It also decreased levels of HDL (which we want to be high).
Similarly, another study found a positive correlation between those who experienced job stress and unhealthy cholesterol levels. People with high work stress were also more likely to take cholesterol medicine.
Part of the link between stress and cholesterol is in the way we handle our stress. For instance, many of us might cope with stress by eating unhealthy foods, or turning to sugary or high-carbohydrate “comfort” foods, which appear to reduce feelings of stress. But overconsumption of these foods can cause weight gain and obesity, which raise our risk of high cholesterol.
Similarly, some of us might turn to unhealthy coping mechanisms — such as drinking too much alcohol or smoking — as a way of managing stress. These habits can also raise our cholesterol levels. Furthermore, if we’re not getting enough physical activity, our cholesterol levels will likely rise.
If we already have high cholesterol, stress can make it worse. One study found that people with higher levels of stress had elevated cholesterol compared with those who had lower stress over a three year period.
But even if we’re healthy, our cholesterol levels can rise during stressful times. A study of college students showed higher levels of cortisol, adrenaline, and cholesterol — including total and LDL cholesterol — around the time of their exams.
Interestingly, researchers have found that some of our cardiovascular systems react more than others in response to stress. For example, some people’s blood pressure rises more than others at stressful times.
Our personality type (classified by the letters A, B, C, D, and E) can help predict our response to stress. For instance, research indicates types A and D tend to be high-stress personalities and are especially sensitive to stress hormones. Their heart rates increase, arteries restrict, and sugars are released into the bloodstream at higher rates than those with more relaxed personality types.
Accordingly, research suggests that those with “high stress” personality types can reduce their risk for high cholesterol by spending time engaged in frivolous thought, such as daydreaming. They can also reduce stress by limiting workplace conflicts, organizing their home and workspace, and realistically planning each day with enough time allocated for tasks.
Given the detrimental effects of stress on cholesterol levels in both the short- and long-term, it’s important to do everything we can to manage our stress levels. Here are some tips:
Finally, if you find yourself turning to alcohol as a way to manage stress, consider joining Reframe. We can help you cut back on your drinking and develop healthier lifestyle habits that boost your physical, mental, and emotional well-being.
Today we explore seven scientifically-backed exercises to build confidence, including positive self-affirmation, visualization, and gratitude journaling. The post emphasizes that confidence is a skill that can be developed over time, encouraging readers to incorporate these exercises into their daily routine to foster a more confident mindset.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you learn to drink more mindfully. We’ve helped millions of people cut back on drinking gradually, with neuroscience-backed knowledge to empower them 100% of the way. We want to help you join them in learning how to drink less and live more!
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!
All of us could probably use more confidence at some point in our lives (or, let’s be honest, at many points!). The good news is that confidence isn’t merely a personality trait — it's a dynamic skill that can be developed, nurtured, and honed over time. We might even go so far as to say that it’s the cornerstone of success in every aspect of our lives, from personal relationships to professional endeavors.
However, building confidence can often be a challenging task for many. Thankfully, the realms of neuroscience and psychology provide us with a number of effective strategies to boost our self-esteem and confidence.
Confidence serves as the backbone of our aspirations and actions. Its importance isn’t just rooted in an abstract idea of feeling good about ourselves but has tangible, multifaceted implications in numerous areas of our lives.
Confidence undeniably affects various life outcomes. The Journal of Organizational Behavior found that self-efficacy (a close cousin of confidence) is linked with workplace performance and job satisfaction (Stajkovic & Luthans, 1998). Furthermore, confidence and self-worth have been correlated with better relationship outcomes, as discussed in Psychological Science (Murray, Holmes, & Collins, 2006).
Let’s explore some of the biggest benefits of boosting our confidence. Enhances decision-making abilities
When faced with dilemmas or crucial decisions, people with confidence are less likely to be crushed by the pressure. Their self-assured nature empowers them to assess situations, weigh the pros and cons, and make decisions with conviction. The absence of self-doubt leads to swift, yet thoughtful decision-making processes, which can be crucial, especially in high-stakes environments.
Life is replete with its set of challenges and obstacles. Confident people, fortified by their belief in themselves, are better equipped to face these adversities head-on. They see setbacks not as insurmountable failures, but as learning experiences. This resilience helps them bounce back faster and with more vigor.
In the workplace, confidence translates to competence. A self-assured employee is more likely to take initiatives, spearhead projects, and engage in innovative thinking. Their belief in their abilities can inspire teams, leading to enhanced group performance. Moreover, a confident individual’s intrinsic motivation can lead to greater efficiency in task execution.
At the core of many successful relationships is effective communication and understanding. Confident people, unburdened by insecurities, can communicate their thoughts, feelings, and boundaries more clearly. This clarity leads to healthier interactions and the establishment of mutual respect in personal and professional relationships.
Growth, both personal and professional, often involves stepping out of one's comfort zone. A confident person is more likely to take risks, pursue new opportunities, and challenge the status quo. They're open to feedback and are constantly seeking ways to improve, attributes that are essential for continuous growth.
The psychological benefits of confidence are profound. A strong sense of self-worth reduces feelings of anxiety, inadequacy, and depression. People with high confidence levels often report better mental health, as they possess the tools to combat negative thoughts and foster a positive self-view.
How we see ourselves often shapes how others perceive us. Confident people are perceived as more attractive, not merely in the physical sense but in their demeanor, posture, and how they engage with the world. This positive perception can open doors to opportunities, as people are naturally inclined to associate and collaborate with those who exude confidence.
A confident person is more likely to take responsibility for their actions, both good and bad. They don’t shy away from admitting mistakes because their self-worth isn’t tied to perfection but to integrity and growth. This trait makes them trustworthy partners in ventures and projects.
One of the primary barriers people face when venturing into new terrains, be it a new job, a move to a different city, or even starting a new hobby, is the fear of the unknown. Confidence equips us with a mindset that emphasizes adaptability and learning, thus diminishing this inherent fear.
In a world that frequently pressures individuals to conform, confidence allows one to embrace and express their authentic selves. It encourages people to showcase their unique perspectives, talents, and quirks, enriching the human experience.
Now let’s explore how we can boost our own self-confidence. Here are seven confidence-building exercises backed by scientific research to help in your everyday life!
Spiritual wellness is the compass that guides us on our journey of self-Positive self-affirmation is a psychological exercise that involves consciously and consistently repeating positive statements about oneself. This practice is rooted in the self-affirmation theory, which suggests that people can maintain their self-integrity by telling themselves what they believe in positive ways. Research has shown that self-affirmation can help us deal with threats to their self-esteem, thereby increasing our confidence. Regularly practicing self-affirmation can help you overcome self-doubt and cultivate a positive self-image.
Here are some examples of positive affirmations:
Research emphasizes the tangible benefits of self-affirmation. For instance, students exposed to self-affirming exercises before exams often exhibit better performance, seemingly because these affirmations alleviate the weight of performance anxiety. Similarly, individuals with low self-esteem who regularly engage in self-affirmative practices tend to show a notable enhancement in their confidence over time.
Visualization is a potent tool used by athletes, performers, and successful individuals worldwide. It involves creating a vivid mental image of a desired outcome or goal. Neuroscientific research has shown that the brain cannot distinguish between a real and an imagined event, which means visualizing success can help you achieve it. By visualizing yourself in a confident state, you can train your brain to be more confident in reality. This technique can be particularly effective when preparing for specific events, such as a job interview or a public speaking engagement.
Here’s an example of a visualization exercise to prepare for a successful public speaking event.
Repeatedly practicing this visualization can cement a positive framework in your mind. As you mentally rehearse your success in the public speaking arena, you not only combat any underlying anxieties but also fortify your innate capability to deliver with impact and poise. This process thereby transforms potential fear into anticipated triumph!
Body language plays a significant role in how we perceive ourselves. Psychologist Amy Cuddy's research on power poses shows that standing in a posture of confidence, even when we don't feel confident, can affect testosterone and cortisol levels in the brain, making us feel more confident.
So, strike a power pose for a couple of minutes each day to boost your confidence. This could be as simple as standing tall with your hands on your hips, or stretching your arms wide in a “victory” pose. Stand in front of a mirror as you practice these and feel your confidence soar. It’s amazing how simple shifts in the way we carry ourselves can make us feel!
Mindfulness meditation is a mental training practice that teaches you to focus your mind on your experiences in the present moment. This technique has been shown to help reduce negative thought patterns, improve focus, and promote relaxation, thereby boosting confidence. By regularly practicing mindfulness, you can become more aware of your thoughts and feelings without becoming entangled in them, which can foster a more confident mindset.
To practice mindfulness meditation, sit comfortably with a straight back. Focus on the breath, observing it as it enters and exits the nostrils or moves the chest or abdomen. When the mind wanders, gently bring it back to the breath. Over time, we can become mindfully aware of thoughts, emotions, and sensations without judgment.
If you’re new to this practice, it can help to try a guided version. We have several on our app to choose from!
Self-compassion involves being kind to oneself in instances of pain or failure rather than being self-critical. It's about recognizing that everyone makes mistakes and experiences setbacks. Research has shown that self-compassion can enhance emotional resilience and stability, leading to increased confidence. Here are a few other self-compassion exercises you can try.
Self-Compassion Break
This can provide immediate relief and comfort in stressful situations or moments of self-doubt.
Comforting Letter
This can address negative feelings or regrets with understanding and kindness. To practice:
Loving-Kindness Meditation for Yourself
This practice will allow you to cultivate appreciation and compassion towards yourself. To practice:
By integrating these self-compassion exercises into regular practice, you can foster a gentler relationship with yourself, making it easier to navigate the inevitable ups and downs of life. With time and consistency, this compassionate approach can significantly bolster confidence and overall well-being.
Mastery experiences involve undertaking and accomplishing challenging tasks. Albert Bandura, a renowned psychologist, proposed that mastery experiences are the most influential source of self-efficacy, a belief in one's ability to succeed. By setting and achieving small, realistic goals, you can gradually build your confidence. This can involve learning a new skill, overcoming a fear, or achieving a personal milestone.
For example, if we’re afraid of public speaking, we might start with speaking in small groups and then slowly progress to larger audiences. Each successful speaking engagement, no matter the size, contributes to our sense of mastery and boosts confidence.
Gratitude journaling involves writing down things for which you are grateful. This practice shifts your focus from negative aspects to positive ones, promoting a more optimistic outlook on life. Gratitude positively impacts self-esteem, a key component of confidence. By regularly reflecting on and documenting what you're grateful for, you can cultivate a more positive mindset and boost your confidence.
Pick a time each day to write down what you’re grateful for. This could be first thing in the morning, during your lunch break, or right before bed. Keep it up consistently and notice the change it has on your mindset and overall outlook. It’s a powerful tool!
Trying out these confidence-building exercises, while promising, often presents its set of challenges. For one, positive self-affirmation might seem insincere initially. The gap between one's current self-perception and the affirming statements can feel vast. Moreover, during visualization, distractions or intruding negative thoughts might disrupt the envisioned scenario, rendering the exercise less effective.
To navigate these hurdles:
Remember, the path to increased confidence is incremental. Each challenge faced is but a stepping stone, refining your approach and pushing you closer to a more confident self.
Confidence is not a fixed attribute; it's like a muscle that grows with regular exercise. By incorporating these scientifically-backed exercises into your daily routine, you can build and maintain your confidence. Remember, the journey to self-confidence is a marathon, not a sprint. Be patient with yourself, celebrate small victories, and keep pushing forward. Confidence is within your reach, and these exercises can help you achieve it!
All of us could probably use more confidence at some point in our lives (or, let’s be honest, at many points!). The good news is that confidence isn’t merely a personality trait — it's a dynamic skill that can be developed, nurtured, and honed over time. We might even go so far as to say that it’s the cornerstone of success in every aspect of our lives, from personal relationships to professional endeavors.
However, building confidence can often be a challenging task for many. Thankfully, the realms of neuroscience and psychology provide us with a number of effective strategies to boost our self-esteem and confidence.
Confidence serves as the backbone of our aspirations and actions. Its importance isn’t just rooted in an abstract idea of feeling good about ourselves but has tangible, multifaceted implications in numerous areas of our lives.
Confidence undeniably affects various life outcomes. The Journal of Organizational Behavior found that self-efficacy (a close cousin of confidence) is linked with workplace performance and job satisfaction (Stajkovic & Luthans, 1998). Furthermore, confidence and self-worth have been correlated with better relationship outcomes, as discussed in Psychological Science (Murray, Holmes, & Collins, 2006).
Let’s explore some of the biggest benefits of boosting our confidence. Enhances decision-making abilities
When faced with dilemmas or crucial decisions, people with confidence are less likely to be crushed by the pressure. Their self-assured nature empowers them to assess situations, weigh the pros and cons, and make decisions with conviction. The absence of self-doubt leads to swift, yet thoughtful decision-making processes, which can be crucial, especially in high-stakes environments.
Life is replete with its set of challenges and obstacles. Confident people, fortified by their belief in themselves, are better equipped to face these adversities head-on. They see setbacks not as insurmountable failures, but as learning experiences. This resilience helps them bounce back faster and with more vigor.
In the workplace, confidence translates to competence. A self-assured employee is more likely to take initiatives, spearhead projects, and engage in innovative thinking. Their belief in their abilities can inspire teams, leading to enhanced group performance. Moreover, a confident individual’s intrinsic motivation can lead to greater efficiency in task execution.
At the core of many successful relationships is effective communication and understanding. Confident people, unburdened by insecurities, can communicate their thoughts, feelings, and boundaries more clearly. This clarity leads to healthier interactions and the establishment of mutual respect in personal and professional relationships.
Growth, both personal and professional, often involves stepping out of one's comfort zone. A confident person is more likely to take risks, pursue new opportunities, and challenge the status quo. They're open to feedback and are constantly seeking ways to improve, attributes that are essential for continuous growth.
The psychological benefits of confidence are profound. A strong sense of self-worth reduces feelings of anxiety, inadequacy, and depression. People with high confidence levels often report better mental health, as they possess the tools to combat negative thoughts and foster a positive self-view.
How we see ourselves often shapes how others perceive us. Confident people are perceived as more attractive, not merely in the physical sense but in their demeanor, posture, and how they engage with the world. This positive perception can open doors to opportunities, as people are naturally inclined to associate and collaborate with those who exude confidence.
A confident person is more likely to take responsibility for their actions, both good and bad. They don’t shy away from admitting mistakes because their self-worth isn’t tied to perfection but to integrity and growth. This trait makes them trustworthy partners in ventures and projects.
One of the primary barriers people face when venturing into new terrains, be it a new job, a move to a different city, or even starting a new hobby, is the fear of the unknown. Confidence equips us with a mindset that emphasizes adaptability and learning, thus diminishing this inherent fear.
In a world that frequently pressures individuals to conform, confidence allows one to embrace and express their authentic selves. It encourages people to showcase their unique perspectives, talents, and quirks, enriching the human experience.
Now let’s explore how we can boost our own self-confidence. Here are seven confidence-building exercises backed by scientific research to help in your everyday life!
Spiritual wellness is the compass that guides us on our journey of self-Positive self-affirmation is a psychological exercise that involves consciously and consistently repeating positive statements about oneself. This practice is rooted in the self-affirmation theory, which suggests that people can maintain their self-integrity by telling themselves what they believe in positive ways. Research has shown that self-affirmation can help us deal with threats to their self-esteem, thereby increasing our confidence. Regularly practicing self-affirmation can help you overcome self-doubt and cultivate a positive self-image.
Here are some examples of positive affirmations:
Research emphasizes the tangible benefits of self-affirmation. For instance, students exposed to self-affirming exercises before exams often exhibit better performance, seemingly because these affirmations alleviate the weight of performance anxiety. Similarly, individuals with low self-esteem who regularly engage in self-affirmative practices tend to show a notable enhancement in their confidence over time.
Visualization is a potent tool used by athletes, performers, and successful individuals worldwide. It involves creating a vivid mental image of a desired outcome or goal. Neuroscientific research has shown that the brain cannot distinguish between a real and an imagined event, which means visualizing success can help you achieve it. By visualizing yourself in a confident state, you can train your brain to be more confident in reality. This technique can be particularly effective when preparing for specific events, such as a job interview or a public speaking engagement.
Here’s an example of a visualization exercise to prepare for a successful public speaking event.
Repeatedly practicing this visualization can cement a positive framework in your mind. As you mentally rehearse your success in the public speaking arena, you not only combat any underlying anxieties but also fortify your innate capability to deliver with impact and poise. This process thereby transforms potential fear into anticipated triumph!
Body language plays a significant role in how we perceive ourselves. Psychologist Amy Cuddy's research on power poses shows that standing in a posture of confidence, even when we don't feel confident, can affect testosterone and cortisol levels in the brain, making us feel more confident.
So, strike a power pose for a couple of minutes each day to boost your confidence. This could be as simple as standing tall with your hands on your hips, or stretching your arms wide in a “victory” pose. Stand in front of a mirror as you practice these and feel your confidence soar. It’s amazing how simple shifts in the way we carry ourselves can make us feel!
Mindfulness meditation is a mental training practice that teaches you to focus your mind on your experiences in the present moment. This technique has been shown to help reduce negative thought patterns, improve focus, and promote relaxation, thereby boosting confidence. By regularly practicing mindfulness, you can become more aware of your thoughts and feelings without becoming entangled in them, which can foster a more confident mindset.
To practice mindfulness meditation, sit comfortably with a straight back. Focus on the breath, observing it as it enters and exits the nostrils or moves the chest or abdomen. When the mind wanders, gently bring it back to the breath. Over time, we can become mindfully aware of thoughts, emotions, and sensations without judgment.
If you’re new to this practice, it can help to try a guided version. We have several on our app to choose from!
Self-compassion involves being kind to oneself in instances of pain or failure rather than being self-critical. It's about recognizing that everyone makes mistakes and experiences setbacks. Research has shown that self-compassion can enhance emotional resilience and stability, leading to increased confidence. Here are a few other self-compassion exercises you can try.
Self-Compassion Break
This can provide immediate relief and comfort in stressful situations or moments of self-doubt.
Comforting Letter
This can address negative feelings or regrets with understanding and kindness. To practice:
Loving-Kindness Meditation for Yourself
This practice will allow you to cultivate appreciation and compassion towards yourself. To practice:
By integrating these self-compassion exercises into regular practice, you can foster a gentler relationship with yourself, making it easier to navigate the inevitable ups and downs of life. With time and consistency, this compassionate approach can significantly bolster confidence and overall well-being.
Mastery experiences involve undertaking and accomplishing challenging tasks. Albert Bandura, a renowned psychologist, proposed that mastery experiences are the most influential source of self-efficacy, a belief in one's ability to succeed. By setting and achieving small, realistic goals, you can gradually build your confidence. This can involve learning a new skill, overcoming a fear, or achieving a personal milestone.
For example, if we’re afraid of public speaking, we might start with speaking in small groups and then slowly progress to larger audiences. Each successful speaking engagement, no matter the size, contributes to our sense of mastery and boosts confidence.
Gratitude journaling involves writing down things for which you are grateful. This practice shifts your focus from negative aspects to positive ones, promoting a more optimistic outlook on life. Gratitude positively impacts self-esteem, a key component of confidence. By regularly reflecting on and documenting what you're grateful for, you can cultivate a more positive mindset and boost your confidence.
Pick a time each day to write down what you’re grateful for. This could be first thing in the morning, during your lunch break, or right before bed. Keep it up consistently and notice the change it has on your mindset and overall outlook. It’s a powerful tool!
Trying out these confidence-building exercises, while promising, often presents its set of challenges. For one, positive self-affirmation might seem insincere initially. The gap between one's current self-perception and the affirming statements can feel vast. Moreover, during visualization, distractions or intruding negative thoughts might disrupt the envisioned scenario, rendering the exercise less effective.
To navigate these hurdles:
Remember, the path to increased confidence is incremental. Each challenge faced is but a stepping stone, refining your approach and pushing you closer to a more confident self.
Confidence is not a fixed attribute; it's like a muscle that grows with regular exercise. By incorporating these scientifically-backed exercises into your daily routine, you can build and maintain your confidence. Remember, the journey to self-confidence is a marathon, not a sprint. Be patient with yourself, celebrate small victories, and keep pushing forward. Confidence is within your reach, and these exercises can help you achieve it!
This blog post explores the 8 dimensions of wellness: Physical, Emotional, Intellectual, Social, Spiritual, Environmental, Occupational, and Financial. Each dimension is explained with concrete examples, emphasizing the importance of maintaining a balance among all dimensions for holistic well-being.
The road to wellness is a lot harder when we’re drinking too much, so let the Reframe app come alongside you and help you reassess your relationship with alcohol!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you learn to drink more mindfully. We’ve helped millions of people cut back on drinking gradually, with neuroscience-backed knowledge to empower them 100% of the way. We want to help you join them in learning how to drink less and live more!
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!
Human wellness is a vibrant, full-spectrum concept that goes beyond merely being free from illness. It's a dynamic process of change and growth, a journey that encompasses the whole person and their interaction with their environment and covers all aspects of health. This journey is beautifully mapped out in the eight dimensions of wellness, a concept that we at the Reframe app applaud with gusto. What are the “8 pillars of wellness” and how can they be incorporated into our daily life? Let’s take a closer look at each one of these elements of our journey towards greater overall well-being.
Physical wellness is the springboard to a life filled with energy and vitality. Regular exercise, like a morning jog or an evening yoga session, fuels this dimension. Nourishing our body with a balanced diet, rich in fruits, vegetables, and lean proteins, and ensuring a good night's sleep, are equally important. So are our choices when it comes to things like drinking alcohol, which can lead to a whole variety of issues if we’re not careful with how much we consume. Regular medical check-ups are the finishing touch to a well-rounded physical wellness routine.
Emotional wellness is like a serene lake that reflects the state of our feelings. It's about acknowledging our emotions, whether joy at a job promotion or disappointment at a missed opportunity, and expressing them in healthy ways. Building resilience is key here — like learning to ride the waves in a stormy sea, it helps us navigate life's ups and downs.
Intellectual wellness is the spark that keeps the flame of curiosity and knowledge burning bright. Reading a thought-provoking book, solving a challenging puzzle, or engaging in lively debates can stimulate your mind and broaden your intellectual horizons. This dimension encourages us to keep our minds sharp and our intellect engaged.
Social wellness is the harmonious melody of our interactions with others. This dimension centers around cultivating healthy relationships, like a gardener tending to her plants. Volunteering at a local charity, joining a club, or simply spending time with loved ones can strengthen your social bonds and enrich your life.
Spiritual wellness is the compass that guides us on our journey of self-discovery. Whether it's through meditation under a tranquil tree, a quiet prayer in a bustling city, or a moment of reflection on a mountaintop, this dimension helps us explore our inner selves and find our purpose in life.
Environmental wellness is the footprint we leave on our planet. It's about making conscious choices, like recycling or choosing public transport over private vehicles, that reduce our environmental impact. This dimension encourages us to live in harmony with the earth and appreciate the beauty of nature that surrounds us.
Occupational wellness is the satisfaction we derive from our work. It's about finding a career that aligns with our values and utilizes our skills. Whether you're a teacher inspiring young minds, a chef creating culinary masterpieces, or a doctor saving lives, occupational wellness comes from making a positive impact through our work.
Financial wellness is one of the cornerstones of a life well-lived. This dimension involves managing our money wisely, like saving for a rainy day, investing for the future, or simply budgeting our monthly expenses. Financial wellness helps us achieve financial freedom and live within our means.
The eight dimensions of wellness are interwoven, each one influencing and being influenced by the others. For example, financial stress can take a toll on your emotional and physical wellness. Similarly, dissatisfaction in your career can impact your social and emotional wellness. Hence, maintaining a balance among these dimensions is crucial for holistic well-being.
Take a look through each of the eight dimensions and notice where you’re doing well and what can be improved. With small steps and consistent action, we can make tremendous changes in our lives!
Human wellness is a vibrant, full-spectrum concept that goes beyond merely being free from illness. It's a dynamic process of change and growth, a journey that encompasses the whole person and their interaction with their environment and covers all aspects of health. This journey is beautifully mapped out in the eight dimensions of wellness, a concept that we at the Reframe app applaud with gusto. What are the “8 pillars of wellness” and how can they be incorporated into our daily life? Let’s take a closer look at each one of these elements of our journey towards greater overall well-being.
Physical wellness is the springboard to a life filled with energy and vitality. Regular exercise, like a morning jog or an evening yoga session, fuels this dimension. Nourishing our body with a balanced diet, rich in fruits, vegetables, and lean proteins, and ensuring a good night's sleep, are equally important. So are our choices when it comes to things like drinking alcohol, which can lead to a whole variety of issues if we’re not careful with how much we consume. Regular medical check-ups are the finishing touch to a well-rounded physical wellness routine.
Emotional wellness is like a serene lake that reflects the state of our feelings. It's about acknowledging our emotions, whether joy at a job promotion or disappointment at a missed opportunity, and expressing them in healthy ways. Building resilience is key here — like learning to ride the waves in a stormy sea, it helps us navigate life's ups and downs.
Intellectual wellness is the spark that keeps the flame of curiosity and knowledge burning bright. Reading a thought-provoking book, solving a challenging puzzle, or engaging in lively debates can stimulate your mind and broaden your intellectual horizons. This dimension encourages us to keep our minds sharp and our intellect engaged.
Social wellness is the harmonious melody of our interactions with others. This dimension centers around cultivating healthy relationships, like a gardener tending to her plants. Volunteering at a local charity, joining a club, or simply spending time with loved ones can strengthen your social bonds and enrich your life.
Spiritual wellness is the compass that guides us on our journey of self-discovery. Whether it's through meditation under a tranquil tree, a quiet prayer in a bustling city, or a moment of reflection on a mountaintop, this dimension helps us explore our inner selves and find our purpose in life.
Environmental wellness is the footprint we leave on our planet. It's about making conscious choices, like recycling or choosing public transport over private vehicles, that reduce our environmental impact. This dimension encourages us to live in harmony with the earth and appreciate the beauty of nature that surrounds us.
Occupational wellness is the satisfaction we derive from our work. It's about finding a career that aligns with our values and utilizes our skills. Whether you're a teacher inspiring young minds, a chef creating culinary masterpieces, or a doctor saving lives, occupational wellness comes from making a positive impact through our work.
Financial wellness is one of the cornerstones of a life well-lived. This dimension involves managing our money wisely, like saving for a rainy day, investing for the future, or simply budgeting our monthly expenses. Financial wellness helps us achieve financial freedom and live within our means.
The eight dimensions of wellness are interwoven, each one influencing and being influenced by the others. For example, financial stress can take a toll on your emotional and physical wellness. Similarly, dissatisfaction in your career can impact your social and emotional wellness. Hence, maintaining a balance among these dimensions is crucial for holistic well-being.
Take a look through each of the eight dimensions and notice where you’re doing well and what can be improved. With small steps and consistent action, we can make tremendous changes in our lives!
Chronic stress can take a toll on our physical, mental, and emotional health. While exercise, adequate sleep, and proper nutrition are all good ways to manage stress, we can also turn to these science-backed supplements for stress relief.
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!
Let’s face it: life is stressful! From never-ending pressures at work to mile-high to-do lists to our fast-paced modern lifestyle, it’s easy to become stressed out. While it’s normal to feel stressed from time to time, if we’re living in a perpetual state of stress, our health might start to suffer.
Research shows that chronic stress can increase inflammation, reduce immunity, and raise our risk of high blood pressure, stroke, and heart attack. It can also contribute to insomnia, anxiety, depression, and burnout.
Equipping ourselves with stress-management tools can help. For instance, it’s widely known that things like exercising regularly, getting adequate sleep, and eating a healthy diet are beneficial for managing stress.
But there are also different stress relief supplements we can turn to. There are seven science-backed supplements in particular that have proven to be particularly beneficial for stress management: ashwagandha, L-theanine, magnesium, melatonin, rhodiola, B-complex vitamins, and vitamin D. Let’s explore each one of these supplements for stress relief.
Otherwise referred to as “winter cherry” and “Indian ginseng,” ashwagandha is an herb native to India, where it has been used in Indian Ayurveda — one of the world's oldest medicinal systems. It’s an adaptogen, which means it’s believed to help us resist disease and enhance our body’s resilience to physical and mental stress.
For instance, one study noted that as a stress relief supplement, ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. It was also linked to a 23 percent reduction in levels of cortisol — one of the major stress hormones. It’s even been linked to improved sleep.
We can take ashwagandha as a pill or capsule. For instance, Klaire Labs Ashwagandha Extract provides 300 mg of ashwagandha extract per 1-capsule serving, and it’s free froofm artificial additives and major allergens.
L-theanine is an amino acid most commonly found in tea, especially green tea. Studies have shown that it helps promote relaxation and reduce stress without having any sedative effects. One study noted that people taking 200 mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress.
Another study found that drinking a beverage containing 200 mg of L-theanine and other nutrients lowered levels of cortisol in response to a stressful multitasking activity.
While we can ingest L-theanine by drinking a cup of tea (green, black, white, and oolong all contain it), to get the amount that has been linked to stress relief, we would have to take it as a supplement. For instance, an effective dose is between 200-600 mg per day in capsule form. A good option might be Pure Encapsulations L-theanine, which contains 400 mg of L-theanine per 2-capsule serving and is vegan-friendly and gluten-free.
Magnesium is an essential mineral that our body uses to regulate more than 300 different biochemical reactions, from the functioning of nerves and muscles to the synthesizing of protein and bone.
Research shows that magnesium supplements for stress relief might be helpful for stress management, particularly for those of us who don’t get enough magnesium in our diet. For instance, one study found that people who took 400 mg of magnesium per day for 90 days had increased heart rate variability — an indicator of stress resilience. Another study found that magnesium supplements may improve stress and anxiety levels.
We can get magnesium naturally from food such as nuts and seeds, green leafy vegetables, and fish. However, most of us don't get enough of it through our diet alone. The National Institutes of Health recommends 310-320 mg of magnesium per day for women and 400-420 mg for men.
When choosing a magnesium supplement, opt for magnesium aspartate, citrate, lactate, or chloride, which are easier for our body to absorb than magnesium oxide or sulfate.
Melatonin is a natural hormone that our brain releases at nighttime to help us sleep. It helps regulate our circadian rhythm, or sleep-wake cycle. Our melatonin levels typically increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.
Research indicates that because stress is linked to insomnia, supplementing with melatonin may be beneficial. One study in particular found that melatonin helped lower anxiety levels in people who were scheduled for surgery and may be effective as a sedative. Randomized controlled trials have also found that doses as small as 0.5 mg per night can be effective in helping people fall asleep and stay asleep.
Melatonin supplements come in various forms, such as tablets, capsules, and drops. Most come in doses of 1 mg or 5 mg. Opt for the “extended-release” melatonin, which can help us stay asleep throughout the night.
Otherwise known as “golden root” and “arctic root”, the rhodiola rosea plant grows in the cold regions of Russia, Asia, and even the Arctic. Similar to ashwagandha, it’s an adaptogen — a natural, nontoxic herb that stimulates our body’s stress response system to increase stress resilience.
Studies have found that it is an effective remedy for treating stress symptoms and preventing chronic stress. One study found that supplementing with 400 mg of rhodiola per day improved chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration. Another small study found that people who were given rhodiola for 14 days reported a significant reduction in anxiety ,stress, anger, confusion, and depression.
We can take rhodiola as a liquid extract, capsule, or powder. HUM Nutrition Big Chill might be a good option, as it contains a clinically researched effective dose of 500 mg of rhodiola per serving.
B-complex vitamin supplements contain all eight B vitamins, which play an important role in metabolism by transforming the food we eat into usable energy. B vitamins are also vital for heart and brain health.
Research suggests that high doses of B vitamins may improve symptoms of stress, elevating our mood and energy levels, by lowering blood levels of the amino acid homocysteine. High homocysteine levels are linked with stress and an increased risk of several health conditions, such as heart disease, dementia, and colorectal cancer.
Additionally, a systematic review and meta-analysis found that 4 weeks of daily B vitamin supplementation may help significantly decrease stress and improve mood.
There are a number of B-complex supplements out there. Nutrilite Vitamin B Dual Action is a good option, as it offers a slow-release tablet that dissolves over 8 hours and provides us with 125% to 417% of our daily B vitamin needs.
Often referred to as the “sunshine vitamin,” Vitamin D is made in our body after sun exposure. It’s not naturally found in large amounts in many foods, which is why many people are vitamin D deficient — even without realizing it.
One of vitamin D’s main functions is to help our body absorb more calcium. But researchers have found that it’s also involved in reducing inflammation, promoting immune function, and stress reduction. One study found that 50,000 IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress.
Experts recommend starting with 1,000 to 2,000 international units (IU) of vitamin D per day, taken with a meal. However, we should get our vitamin D levels checked by a healthcare professional before taking vitamin D supplements, as excessive amounts of it can be potentially dangerous.
Unfortunately, it’s impossible to eliminate all of our stress. But we can learn to manage it, and it’s important to do so for our health. Staying physically acting, getting quality sleep, and eating well can all help. But we can also give our body an extra boost with these 7 science-backed supplements for stress relief.
If you’re overwhelmed with stress and using unhealthy coping mechanisms (such as alcohol) for relief, Reframe can help. We can help you change your relationship with alcohol and equip you with tools for managing stress and developing healthier lifestyle habits.
Let’s face it: life is stressful! From never-ending pressures at work to mile-high to-do lists to our fast-paced modern lifestyle, it’s easy to become stressed out. While it’s normal to feel stressed from time to time, if we’re living in a perpetual state of stress, our health might start to suffer.
Research shows that chronic stress can increase inflammation, reduce immunity, and raise our risk of high blood pressure, stroke, and heart attack. It can also contribute to insomnia, anxiety, depression, and burnout.
Equipping ourselves with stress-management tools can help. For instance, it’s widely known that things like exercising regularly, getting adequate sleep, and eating a healthy diet are beneficial for managing stress.
But there are also different stress relief supplements we can turn to. There are seven science-backed supplements in particular that have proven to be particularly beneficial for stress management: ashwagandha, L-theanine, magnesium, melatonin, rhodiola, B-complex vitamins, and vitamin D. Let’s explore each one of these supplements for stress relief.
Otherwise referred to as “winter cherry” and “Indian ginseng,” ashwagandha is an herb native to India, where it has been used in Indian Ayurveda — one of the world's oldest medicinal systems. It’s an adaptogen, which means it’s believed to help us resist disease and enhance our body’s resilience to physical and mental stress.
For instance, one study noted that as a stress relief supplement, ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. It was also linked to a 23 percent reduction in levels of cortisol — one of the major stress hormones. It’s even been linked to improved sleep.
We can take ashwagandha as a pill or capsule. For instance, Klaire Labs Ashwagandha Extract provides 300 mg of ashwagandha extract per 1-capsule serving, and it’s free froofm artificial additives and major allergens.
L-theanine is an amino acid most commonly found in tea, especially green tea. Studies have shown that it helps promote relaxation and reduce stress without having any sedative effects. One study noted that people taking 200 mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress.
Another study found that drinking a beverage containing 200 mg of L-theanine and other nutrients lowered levels of cortisol in response to a stressful multitasking activity.
While we can ingest L-theanine by drinking a cup of tea (green, black, white, and oolong all contain it), to get the amount that has been linked to stress relief, we would have to take it as a supplement. For instance, an effective dose is between 200-600 mg per day in capsule form. A good option might be Pure Encapsulations L-theanine, which contains 400 mg of L-theanine per 2-capsule serving and is vegan-friendly and gluten-free.
Magnesium is an essential mineral that our body uses to regulate more than 300 different biochemical reactions, from the functioning of nerves and muscles to the synthesizing of protein and bone.
Research shows that magnesium supplements for stress relief might be helpful for stress management, particularly for those of us who don’t get enough magnesium in our diet. For instance, one study found that people who took 400 mg of magnesium per day for 90 days had increased heart rate variability — an indicator of stress resilience. Another study found that magnesium supplements may improve stress and anxiety levels.
We can get magnesium naturally from food such as nuts and seeds, green leafy vegetables, and fish. However, most of us don't get enough of it through our diet alone. The National Institutes of Health recommends 310-320 mg of magnesium per day for women and 400-420 mg for men.
When choosing a magnesium supplement, opt for magnesium aspartate, citrate, lactate, or chloride, which are easier for our body to absorb than magnesium oxide or sulfate.
Melatonin is a natural hormone that our brain releases at nighttime to help us sleep. It helps regulate our circadian rhythm, or sleep-wake cycle. Our melatonin levels typically increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.
Research indicates that because stress is linked to insomnia, supplementing with melatonin may be beneficial. One study in particular found that melatonin helped lower anxiety levels in people who were scheduled for surgery and may be effective as a sedative. Randomized controlled trials have also found that doses as small as 0.5 mg per night can be effective in helping people fall asleep and stay asleep.
Melatonin supplements come in various forms, such as tablets, capsules, and drops. Most come in doses of 1 mg or 5 mg. Opt for the “extended-release” melatonin, which can help us stay asleep throughout the night.
Otherwise known as “golden root” and “arctic root”, the rhodiola rosea plant grows in the cold regions of Russia, Asia, and even the Arctic. Similar to ashwagandha, it’s an adaptogen — a natural, nontoxic herb that stimulates our body’s stress response system to increase stress resilience.
Studies have found that it is an effective remedy for treating stress symptoms and preventing chronic stress. One study found that supplementing with 400 mg of rhodiola per day improved chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration. Another small study found that people who were given rhodiola for 14 days reported a significant reduction in anxiety ,stress, anger, confusion, and depression.
We can take rhodiola as a liquid extract, capsule, or powder. HUM Nutrition Big Chill might be a good option, as it contains a clinically researched effective dose of 500 mg of rhodiola per serving.
B-complex vitamin supplements contain all eight B vitamins, which play an important role in metabolism by transforming the food we eat into usable energy. B vitamins are also vital for heart and brain health.
Research suggests that high doses of B vitamins may improve symptoms of stress, elevating our mood and energy levels, by lowering blood levels of the amino acid homocysteine. High homocysteine levels are linked with stress and an increased risk of several health conditions, such as heart disease, dementia, and colorectal cancer.
Additionally, a systematic review and meta-analysis found that 4 weeks of daily B vitamin supplementation may help significantly decrease stress and improve mood.
There are a number of B-complex supplements out there. Nutrilite Vitamin B Dual Action is a good option, as it offers a slow-release tablet that dissolves over 8 hours and provides us with 125% to 417% of our daily B vitamin needs.
Often referred to as the “sunshine vitamin,” Vitamin D is made in our body after sun exposure. It’s not naturally found in large amounts in many foods, which is why many people are vitamin D deficient — even without realizing it.
One of vitamin D’s main functions is to help our body absorb more calcium. But researchers have found that it’s also involved in reducing inflammation, promoting immune function, and stress reduction. One study found that 50,000 IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress.
Experts recommend starting with 1,000 to 2,000 international units (IU) of vitamin D per day, taken with a meal. However, we should get our vitamin D levels checked by a healthcare professional before taking vitamin D supplements, as excessive amounts of it can be potentially dangerous.
Unfortunately, it’s impossible to eliminate all of our stress. But we can learn to manage it, and it’s important to do so for our health. Staying physically acting, getting quality sleep, and eating well can all help. But we can also give our body an extra boost with these 7 science-backed supplements for stress relief.
If you’re overwhelmed with stress and using unhealthy coping mechanisms (such as alcohol) for relief, Reframe can help. We can help you change your relationship with alcohol and equip you with tools for managing stress and developing healthier lifestyle habits.
