This blog provides eight tips for overcoming imposter syndrome, a psychological phenomenon in which individuals doubt their accomplishments. Strategies include acknowledging feelings, understanding causes, celebrating achievements, practicing self-compassion, avoiding comparisons, and more.
Have you ever felt like you weren’t good enough for all of the accomplishments you’ve achieved? Do you worry about others finding out that you’re not all they envision you to be? These emotions can certainly be bothersome and isolating, but we’re far from alone in feeling this way. In fact, there’s a name for this phenomenon in psychology: imposter syndrome.
So, how can we overcome these tendencies and recognize our successes for what they are? Let’s take a look!
Imposter syndrome is a psychological phenomenon in which we doubt our accomplishments and harbor a persistent fear of being exposed as a "fraud." Despite clear evidence of our competence, those of us experiencing this syndrome remain convinced that we are frauds and do not deserve the success we have achieved. If you're one of the many people who grapple with imposter syndrome, here are eight tips to help you overcome it.
The first step in overcoming imposter syndrome is acknowledging its existence. It's okay to feel like an imposter sometimes; it's a common experience shared by many successful people. For instance, even Maya Angelou, a celebrated author and poet, once admitted, "I have written eleven books, but each time I think, 'uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.'" Recognize these feelings when they arise, but don't let them define you. Everyone has moments of self-doubt, but it's how you handle these moments that truly matters.
Imposter syndrome can stem from various factors, including personality traits, childhood experiences, or societal pressures. Understanding the root cause of your feelings can help you address them more effectively. For instance, if you're a perfectionist like former Facebook COO Sheryl Sandberg, you might set unrealistically high expectations for yourself, leading to feelings of inadequacy when you don't meet them. Sandberg once confessed, "There are still days when I wake up feeling like a fraud."
One of the best ways to combat imposter syndrome is by celebrating your achievements, no matter how small they may seem. Keep a record of your successes and refer to it whenever you're feeling like an imposter. This can serve as a tangible reminder of your abilities and accomplishments, helping to dispel feelings of fraudulence.
Be kind to yourself. Everyone makes mistakes and experiences failures. Instead of berating yourself for these, use them as learning opportunities. Self-compassion involves treating yourself with the same kindness and understanding you'd show to a friend in a similar situation. Remember, nobody is perfect, and it's okay not to know everything.
While it's important to cultivate internal self-worth, seeking encouragement to combat imposter syndrome can also be beneficial. Share your feelings with trusted friends, mentors, or a professional counselor. Often, they can provide a more objective perspective on your accomplishments and abilities, helping you to see yourself more realistically.
In the age of social media, it's easy to fall into the trap of comparing yourself to others. However, this can fuel feelings of inadequacy and impostorism. Remember, everyone's journey is unique, and what you see online is often a curated highlight reel, not the whole story. Focus on your own growth and progress instead of comparing yourself to others. As Theodore Roosevelt once said, "Comparison is the thief of joy."
Adopting a growth mindset can help you overcome imposter syndrome. This involves viewing challenges as opportunities for growth and learning, rather than as threats. With a growth mindset, you understand that intelligence and abilities can be developed over time, and you're less likely to feel like a fraud when you encounter difficulties or setbacks. For instance, Michael Jordan, one of the greatest basketball players of all time, was cut from his high school basketball team. Instead of letting this setback define him, he used it as motivation to improve, demonstrating a true growth mindset.
If imposter syndrome is significantly impacting your life, it may be beneficial to seek professional help. Therapists and counselors can provide strategies and tools to help you manage your feelings of impostorism and boost your self-esteem. Many successful people, including actors, athletes, and CEOs, have sought therapy to help them deal with feelings of inadequacy and self-doubt.
Overcoming imposter syndrome is a journey that involves patience with yourself as you unlearn old ways of thinking and adopt new ones. Remember, you are not alone in this struggle, and it's okay to reach out for help! With time and effort, you can overcome imposter syndrome and embrace your truest, most capable self.
Imposter syndrome is a common phenomenon among people who are struggling in their 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!
Have you ever felt like you weren’t good enough for all of the accomplishments you’ve achieved? Do you worry about others finding out that you’re not all they envision you to be? These emotions can certainly be bothersome and isolating, but we’re far from alone in feeling this way. In fact, there’s a name for this phenomenon in psychology: imposter syndrome.
So, how can we overcome these tendencies and recognize our successes for what they are? Let’s take a look!
Imposter syndrome is a psychological phenomenon in which we doubt our accomplishments and harbor a persistent fear of being exposed as a "fraud." Despite clear evidence of our competence, those of us experiencing this syndrome remain convinced that we are frauds and do not deserve the success we have achieved. If you're one of the many people who grapple with imposter syndrome, here are eight tips to help you overcome it.
The first step in overcoming imposter syndrome is acknowledging its existence. It's okay to feel like an imposter sometimes; it's a common experience shared by many successful people. For instance, even Maya Angelou, a celebrated author and poet, once admitted, "I have written eleven books, but each time I think, 'uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.'" Recognize these feelings when they arise, but don't let them define you. Everyone has moments of self-doubt, but it's how you handle these moments that truly matters.
Imposter syndrome can stem from various factors, including personality traits, childhood experiences, or societal pressures. Understanding the root cause of your feelings can help you address them more effectively. For instance, if you're a perfectionist like former Facebook COO Sheryl Sandberg, you might set unrealistically high expectations for yourself, leading to feelings of inadequacy when you don't meet them. Sandberg once confessed, "There are still days when I wake up feeling like a fraud."
One of the best ways to combat imposter syndrome is by celebrating your achievements, no matter how small they may seem. Keep a record of your successes and refer to it whenever you're feeling like an imposter. This can serve as a tangible reminder of your abilities and accomplishments, helping to dispel feelings of fraudulence.
Be kind to yourself. Everyone makes mistakes and experiences failures. Instead of berating yourself for these, use them as learning opportunities. Self-compassion involves treating yourself with the same kindness and understanding you'd show to a friend in a similar situation. Remember, nobody is perfect, and it's okay not to know everything.
While it's important to cultivate internal self-worth, seeking encouragement to combat imposter syndrome can also be beneficial. Share your feelings with trusted friends, mentors, or a professional counselor. Often, they can provide a more objective perspective on your accomplishments and abilities, helping you to see yourself more realistically.
In the age of social media, it's easy to fall into the trap of comparing yourself to others. However, this can fuel feelings of inadequacy and impostorism. Remember, everyone's journey is unique, and what you see online is often a curated highlight reel, not the whole story. Focus on your own growth and progress instead of comparing yourself to others. As Theodore Roosevelt once said, "Comparison is the thief of joy."
Adopting a growth mindset can help you overcome imposter syndrome. This involves viewing challenges as opportunities for growth and learning, rather than as threats. With a growth mindset, you understand that intelligence and abilities can be developed over time, and you're less likely to feel like a fraud when you encounter difficulties or setbacks. For instance, Michael Jordan, one of the greatest basketball players of all time, was cut from his high school basketball team. Instead of letting this setback define him, he used it as motivation to improve, demonstrating a true growth mindset.
If imposter syndrome is significantly impacting your life, it may be beneficial to seek professional help. Therapists and counselors can provide strategies and tools to help you manage your feelings of impostorism and boost your self-esteem. Many successful people, including actors, athletes, and CEOs, have sought therapy to help them deal with feelings of inadequacy and self-doubt.
Overcoming imposter syndrome is a journey that involves patience with yourself as you unlearn old ways of thinking and adopt new ones. Remember, you are not alone in this struggle, and it's okay to reach out for help! With time and effort, you can overcome imposter syndrome and embrace your truest, most capable self.
Imposter syndrome is a common phenomenon among people who are struggling in their 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!
Find stress overwhelming? Understand the stress response cycle and learn how to complete it with exercise, creativity, laughter, tears, comfort, and rest.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Life tends to ebb and flow between tranquility and tumult. One moment, we may find ourselves peacefully basking in the serenity of a quiet afternoon; the next moment, we’re plunged into a whirlwind of urgent tasks and tight deadlines. Although these unexpected shifts are common, they’re also unsettling. They punctuate what should ideally be the serenity of our daily existence with seemingly unending episodes of stress.
Often, in our quest for some semblance of comfort and ease, we find ourselves reaching for a tempting glass of wine or a chilled beer. But here's the caveat: alcohol, as soothing as it may seem, doesn't actually dampen the stress — it merely fans its flames.
A broad spectrum of situations can trigger stress in our lives: the relentless demands of a high-pressure job, the all-consuming anxiety of financial instability, the conflict in our personal relationships, or even the sudden loss of a loved one.
Amid these emotionally charged scenarios, we might find ourselves instinctively gravitating towards alcohol, believing that alcohol might offer us a fleeting respite, a short-lived escape from our stressors. But the reality is different. Alcohol doesn't really help us deal with stress. Instead, it merely casts a momentary illusion of relaxation and calm. In the long run, it leaves us more vulnerable to the deleterious effects of stress, pushing us deeper into the labyrinth of mental and physical unrest.
To better navigate the terrain of stress, we need to understand the stress response cycle, a physiological mechanism ingrained in our bodies.
The stress cycle starts with the alarm stage. This is the phase when our body, recognizing the threat, slips into the well-known “fight or flight” mode. Our heart races, adrenaline courses through our veins, and our senses sharpen. This is our body’s primal response to perceived danger, a throwback to our early human ancestors who faced physical threats to their survival.
Once the alarm stage has run its course, we enter the resistance stage. Our parasympathetic nervous system may lower the stress response if we feel that the threat has run its course.
If the stressor persists, our bodies try to adapt and keep up. We remain in a state of heightened arousal, albeit with reduced intensity. This can lead to continued increases in our stress hormones and symptoms such as difficulty concentrating, frustration, and irritability.
The final phase of the stress response cycle is the exhaustion stage. This is the point when our bodies, having been in a relentless state of high alert, begin to deplete their resources. Fatigue sets in. We might experience emotional burnout, feel depressed, and get sick more easily (an indicator that our immune system isn’t functioning optimally). This stage underscores that our bodies are crying out for rest and recuperation.
Over time, this continual state of stress can even lead to a host of health problems, including heart disease, diabetes, and even stomach ulcers.
The good news is that we have the power to break this cycle, to hit the pause button, and allow our bodies to reset. The key lies in successfully completing the stress response cycle. How do we do that?
The stress response cycle, at its core, is a natural part of our existence, a survival mechanism handed down to us from our ancestors. However, when stress morphs from an acute, short-lived response to a chronic condition, it's imperative to find healthier ways to cope. Alcohol might seem like a quick fix, but it's far from being a solution. Instead, understanding and successfully navigating the stress response cycle is the key to effective stress management.
Remember that we are not just creatures who survive: we are beings who thrive. Stress might be a part of our lives, but it doesn't have to take over our lives. The power to cope, to reset, and to prevail lies within us. We all possess the innate capacity to endure and flourish.
Life tends to ebb and flow between tranquility and tumult. One moment, we may find ourselves peacefully basking in the serenity of a quiet afternoon; the next moment, we’re plunged into a whirlwind of urgent tasks and tight deadlines. Although these unexpected shifts are common, they’re also unsettling. They punctuate what should ideally be the serenity of our daily existence with seemingly unending episodes of stress.
Often, in our quest for some semblance of comfort and ease, we find ourselves reaching for a tempting glass of wine or a chilled beer. But here's the caveat: alcohol, as soothing as it may seem, doesn't actually dampen the stress — it merely fans its flames.
A broad spectrum of situations can trigger stress in our lives: the relentless demands of a high-pressure job, the all-consuming anxiety of financial instability, the conflict in our personal relationships, or even the sudden loss of a loved one.
Amid these emotionally charged scenarios, we might find ourselves instinctively gravitating towards alcohol, believing that alcohol might offer us a fleeting respite, a short-lived escape from our stressors. But the reality is different. Alcohol doesn't really help us deal with stress. Instead, it merely casts a momentary illusion of relaxation and calm. In the long run, it leaves us more vulnerable to the deleterious effects of stress, pushing us deeper into the labyrinth of mental and physical unrest.
To better navigate the terrain of stress, we need to understand the stress response cycle, a physiological mechanism ingrained in our bodies.
The stress cycle starts with the alarm stage. This is the phase when our body, recognizing the threat, slips into the well-known “fight or flight” mode. Our heart races, adrenaline courses through our veins, and our senses sharpen. This is our body’s primal response to perceived danger, a throwback to our early human ancestors who faced physical threats to their survival.
Once the alarm stage has run its course, we enter the resistance stage. Our parasympathetic nervous system may lower the stress response if we feel that the threat has run its course.
If the stressor persists, our bodies try to adapt and keep up. We remain in a state of heightened arousal, albeit with reduced intensity. This can lead to continued increases in our stress hormones and symptoms such as difficulty concentrating, frustration, and irritability.
The final phase of the stress response cycle is the exhaustion stage. This is the point when our bodies, having been in a relentless state of high alert, begin to deplete their resources. Fatigue sets in. We might experience emotional burnout, feel depressed, and get sick more easily (an indicator that our immune system isn’t functioning optimally). This stage underscores that our bodies are crying out for rest and recuperation.
Over time, this continual state of stress can even lead to a host of health problems, including heart disease, diabetes, and even stomach ulcers.
The good news is that we have the power to break this cycle, to hit the pause button, and allow our bodies to reset. The key lies in successfully completing the stress response cycle. How do we do that?
The stress response cycle, at its core, is a natural part of our existence, a survival mechanism handed down to us from our ancestors. However, when stress morphs from an acute, short-lived response to a chronic condition, it's imperative to find healthier ways to cope. Alcohol might seem like a quick fix, but it's far from being a solution. Instead, understanding and successfully navigating the stress response cycle is the key to effective stress management.
Remember that we are not just creatures who survive: we are beings who thrive. Stress might be a part of our lives, but it doesn't have to take over our lives. The power to cope, to reset, and to prevail lies within us. We all possess the innate capacity to endure and flourish.
Uncover the secrets to stress-free moving. We dive into why moving is stressful and offer 6 research-backed coping methods. Ease your move now!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You're surrounded by a forest of cardboard boxes. Towers of your worldly possessions, both precious and mundane, seem to close in around you. The air carries the unmistakable scent of packing tape and bubble wrap. Every corner of your home looks like a crime scene splattered with post-it notes, each with its detailed to-do list. If this scene feels familiar, then you've probably experienced the stress-inducing whirlwind we call moving.
Moving is one of life's most stressful events, right up there with divorce or job loss. There's a unique brand of chaos that accompanies the moving process, filled with a medley of complex emotions, seemingly endless tasks, and a whirlwind of decisions that need to be made at every turn. Change is challenging. But when that change involves uprooting our lives and establishing roots elsewhere — whether down the street or across the world — the stress compounds significantly.
When engulfed in the experience of moving, we might feel an impulse to seek refuge in maladaptive coping mechanisms. It's all too easy to pour a glass of wine or crack open a beer to unwind after a long, arduous day of packing. However, while alcohol might appear as a soothing balm in the face of mounting stress, we need to remain cautious. Alcohol might provide temporary stress relief, but dependence on it to cope can lead to long-term issues, including misuse and other health concerns.
Thankfully, we're not doomed to drown in moving-induced stress or retreat into other potentially harmful coping strategies. We have at our disposal several healthier, science-backed methods to help us manage the stress of moving. Let's take a walk through six effective strategies to keep our stress levels in check during our next move.
Have you heard the age-old saying, "Failing to plan is planning to fail”? This adage couldn't ring truer when it comes to moving. The first step to taming the moving monster is to arm ourselves with a well-thought-out plan. A moving checklist and timeline can act as our map through this daunting process.
But why is planning so powerful? Interestingly, research has shown that feeling in control can significantly lower stress levels. By planning ahead, we are breaking down the colossal task of moving into smaller, more manageable tasks. This helps us to maintain a sense of control, reducing the overwhelm that often comes with moving.
Let's not forget, we are inherently social beings. We flourish when we feel part of a supportive network. So when the packing boxes start towering and the to-do lists seem never-ending, remember that we don't have to shoulder the burden alone. Reaching out to friends and family, or even hiring professional movers to share the load, can provide significant stress relief. Multiple studies have highlighted that social support acts as a stress buffer, shielding us from the brunt of stress-induced psychological strain.
When we're neck-deep in packing tape and bubble wrap, the concept of self-care might seem like a distant dream. However, taking care of our physical health is an integral part of maintaining our mental well-being. Eating a balanced diet, exercising regularly, and ensuring that we're getting enough sleep can go a long way in managing our stress levels.
Amid the chaos of moving, our minds can easily become a whirlpool of worries and what-ifs. This is where mindfulness enters the scene. Mindfulness is the practice of grounding ourselves in the present moment, consciously paying attention to our current state without judgment. Techniques like deep-breathing exercises, meditation, and yoga can help us stay centered amid the chaos. Our app has a selection of breathing and meditation exercises to help you destress and reconnect with the present moment.
Moving, despite its associated stress, is a significant life change and can be viewed as an exciting opportunity for a fresh start. Cultivating a positive mindset and focusing on the exciting aspects of moving can shift our perspective and reduce feelings of stress. Gratitude journaling, a popular technique in positive psychology, can be an incredibly beneficial tool during the moving process. By jotting down positive experiences related to the move or expressing gratitude for the opportunities the move might bring, we can successfully shift our focus away from stress.
Lastly, if the stress of moving starts to feel unbearable, it's absolutely okay to reach out to professionals. Therapists and counselors can provide us with effective tools and strategies to manage stress. Sometimes, having a safe, judgment-free space to express our worries and fears can make a world of difference in our stress levels.
Moving — a complex and challenging process — is more than just a physical process of transporting our belongings from point A to point B. It's a significant life transition, an adventure brimming with potential. By taking care of our mental well-being during this process, we're ensuring that our new chapter starts on a positive, stress-reduced note. After all, every adventure is far more enjoyable when we're feeling our best, both physically and emotionally.
You're surrounded by a forest of cardboard boxes. Towers of your worldly possessions, both precious and mundane, seem to close in around you. The air carries the unmistakable scent of packing tape and bubble wrap. Every corner of your home looks like a crime scene splattered with post-it notes, each with its detailed to-do list. If this scene feels familiar, then you've probably experienced the stress-inducing whirlwind we call moving.
Moving is one of life's most stressful events, right up there with divorce or job loss. There's a unique brand of chaos that accompanies the moving process, filled with a medley of complex emotions, seemingly endless tasks, and a whirlwind of decisions that need to be made at every turn. Change is challenging. But when that change involves uprooting our lives and establishing roots elsewhere — whether down the street or across the world — the stress compounds significantly.
When engulfed in the experience of moving, we might feel an impulse to seek refuge in maladaptive coping mechanisms. It's all too easy to pour a glass of wine or crack open a beer to unwind after a long, arduous day of packing. However, while alcohol might appear as a soothing balm in the face of mounting stress, we need to remain cautious. Alcohol might provide temporary stress relief, but dependence on it to cope can lead to long-term issues, including misuse and other health concerns.
Thankfully, we're not doomed to drown in moving-induced stress or retreat into other potentially harmful coping strategies. We have at our disposal several healthier, science-backed methods to help us manage the stress of moving. Let's take a walk through six effective strategies to keep our stress levels in check during our next move.
Have you heard the age-old saying, "Failing to plan is planning to fail”? This adage couldn't ring truer when it comes to moving. The first step to taming the moving monster is to arm ourselves with a well-thought-out plan. A moving checklist and timeline can act as our map through this daunting process.
But why is planning so powerful? Interestingly, research has shown that feeling in control can significantly lower stress levels. By planning ahead, we are breaking down the colossal task of moving into smaller, more manageable tasks. This helps us to maintain a sense of control, reducing the overwhelm that often comes with moving.
Let's not forget, we are inherently social beings. We flourish when we feel part of a supportive network. So when the packing boxes start towering and the to-do lists seem never-ending, remember that we don't have to shoulder the burden alone. Reaching out to friends and family, or even hiring professional movers to share the load, can provide significant stress relief. Multiple studies have highlighted that social support acts as a stress buffer, shielding us from the brunt of stress-induced psychological strain.
When we're neck-deep in packing tape and bubble wrap, the concept of self-care might seem like a distant dream. However, taking care of our physical health is an integral part of maintaining our mental well-being. Eating a balanced diet, exercising regularly, and ensuring that we're getting enough sleep can go a long way in managing our stress levels.
Amid the chaos of moving, our minds can easily become a whirlpool of worries and what-ifs. This is where mindfulness enters the scene. Mindfulness is the practice of grounding ourselves in the present moment, consciously paying attention to our current state without judgment. Techniques like deep-breathing exercises, meditation, and yoga can help us stay centered amid the chaos. Our app has a selection of breathing and meditation exercises to help you destress and reconnect with the present moment.
Moving, despite its associated stress, is a significant life change and can be viewed as an exciting opportunity for a fresh start. Cultivating a positive mindset and focusing on the exciting aspects of moving can shift our perspective and reduce feelings of stress. Gratitude journaling, a popular technique in positive psychology, can be an incredibly beneficial tool during the moving process. By jotting down positive experiences related to the move or expressing gratitude for the opportunities the move might bring, we can successfully shift our focus away from stress.
Lastly, if the stress of moving starts to feel unbearable, it's absolutely okay to reach out to professionals. Therapists and counselors can provide us with effective tools and strategies to manage stress. Sometimes, having a safe, judgment-free space to express our worries and fears can make a world of difference in our stress levels.
Moving — a complex and challenging process — is more than just a physical process of transporting our belongings from point A to point B. It's a significant life transition, an adventure brimming with potential. By taking care of our mental well-being during this process, we're ensuring that our new chapter starts on a positive, stress-reduced note. After all, every adventure is far more enjoyable when we're feeling our best, both physically and emotionally.
Negative thoughts and feelings can create unwanted, unhealthy, or even self-destructive behaviors, such as turning to alcohol for escape. The CBT triangle shows us how changing our thoughts can actually change how we feel and behave.
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!
Have you ever struggled with negative thoughts and feelings about yourself? Maybe you constantly beat yourself up, always find personal faults, or you feel as if you can never quite “get it right.” In many ways, negative thinking is a common human trait. Our brains have been hardwired through evolution to focus on the negative; it helped us register threats, avoid danger, and survive as a species.
Sometimes, however, these negative thoughts and feelings can create unwanted, unhealthy, or even self-destructive behaviors. For instance, continually feeling down about ourselves might cause us to use alcohol as an escape or as a way to feel pleasure. This self-destructive behavior, in turn, can further fuel negative thoughts and feelings, creating a vicious cycle.
Even if we know a particular behavior isn’t serving us well — and we don’t want to repeat the same pattern — we’ll likely keep engaging in it until we change our thoughts. This is because our thoughts, emotions, and behaviors all affect one another. And despite what many people believe, changing our thoughts can actually change how we feel and behave. The CBT triangle, or cognitive triangle, helps illustrate this. Let’s dive in below.
The CBT triangle illustrates the direct connections between how we think, what we feel, and how we behave. The basic premise is that in every situation, we have thoughts — conscious or not — which give rise to feelings or strong emotions, which result in certain behaviors. For example, if we think, “I’m bad at making friends,” this might lead to feeling discouraged or hopeless, which might lead us to quit trying to make friends.
Interestingly, many of us wait for a situation or our behavior to change, assuming that we’ll then feel better or experience more positive emotions. But the CBT triangle says that if we start by changing our thoughts, our feelings and actions will follow suit. In other words, “where the mind goes, the person follows.”
When we understand how our thoughts, feelings, and behaviors influence one another, we can learn to change unwanted behaviors or effect positive change in areas where we may be experiencing challenges. In fact, many mental health professionals use the CBT triangle as a tool to help clients change negative thought patterns and thereby break bad habits.
The CBT triangle is a simplified tool based on the ideas of cognitive behavioral therapy, or CBT, which focuses on teaching us new ways of thinking that put us in better control of our behavior.
The original practice of CBT was developed by Dr. Aaron Beck and colleagues in the 1960s. In his studies, Beck found that underlying negative beliefs about the self resulted in depression. With further investigation, he developed the theory that people’s thoughts about themselves and their situation influenced their actions. From there, he concluded that we could alter our behavior by changing our thought patterns about situations and ourselves.
While originally intended as a therapy for depression, CBT has been used to treat many conditions, including anxiety, post-traumatic stress disorder (PTSD), phobias, eating disorders, obsessive compulsive disorder, and substance abuse.
In fact, research has found that many people with substance misuse problems benefit from CBT techniques, as it can help uncover the motivations that led to the misuse in the first place. It can also help break negative destructive cycles.
For example, let’s say that someone misusing alcohol has the underlying belief, “I’m worthless.” Situations that involve any type of perceived rejection or abandonment — which we all experience at times — might trigger automatic negative thoughts related to this belief, such as “No one likes me.” These beliefs then trigger negative feelings, which cause the person to turn to alcohol as an escape.
The CBT triangle can help us learn to change the underlying belief of “I’m worthless” into healthier, more positive thoughts. These help create more positive feelings, thus producing more positive behaviors. For instance, if we’re misusing alcohol and experience a break up, we can use CBT to change our perception of the situation from “I’m worthless” and “No one likes me” to “I have a lot to offer, and the end of this relationship isn’t a reflection of my worth or value as a person.” This way of looking at the situation decreases distress and creates more positive feelings that can prevent us from turning to alcohol.
It’s absolutely normal for us to have negative thoughts and feelings. After all, we have more than 6,000 thoughts each day. These can include positive thoughts and negatively biased habitual thoughts (“cognitive distortions”).
People with cognitive distortions can greatly benefit from the CBT triangle since their thoughts tend to create negative emotions that produce the type of problematic behavior that reinforces a negative cycle. Here are some examples of cognitive distortions:
To apply the cognitive trial to these types of thinking, we need to immediately recognize the negative thought pattern and force ourselves to look at it more realistically. For instance, if we catch ourselves thinking something like, “I always mess everything up,” we would pause and take a moment to reflect. We might ask ourselves, “Do we actually mess everything up, or did we just mess up a couple things?” or “Is it ok to make a mistake?” (Yes, it is!)
The more we force ourselves to take a step back from negative thought patterns and look at them objectively, the easier it will be to replace them with positive thoughts and respond to things in healthier ways. While we can practice this on our own, working with a trained mental health professional can be helpful — particularly if we have a cognitive distortion. A professional can help us identify negative thought patterns and utilize the CBT triangle to create more positive outcomes.
But if turning to alcohol has become an unwanted behavior or means of escape, Reframe can help. We provide the knowledge, skills, and tools you need to change your relationship with alcohol and become the healthiest version of you.
Have you ever struggled with negative thoughts and feelings about yourself? Maybe you constantly beat yourself up, always find personal faults, or you feel as if you can never quite “get it right.” In many ways, negative thinking is a common human trait. Our brains have been hardwired through evolution to focus on the negative; it helped us register threats, avoid danger, and survive as a species.
Sometimes, however, these negative thoughts and feelings can create unwanted, unhealthy, or even self-destructive behaviors. For instance, continually feeling down about ourselves might cause us to use alcohol as an escape or as a way to feel pleasure. This self-destructive behavior, in turn, can further fuel negative thoughts and feelings, creating a vicious cycle.
Even if we know a particular behavior isn’t serving us well — and we don’t want to repeat the same pattern — we’ll likely keep engaging in it until we change our thoughts. This is because our thoughts, emotions, and behaviors all affect one another. And despite what many people believe, changing our thoughts can actually change how we feel and behave. The CBT triangle, or cognitive triangle, helps illustrate this. Let’s dive in below.
The CBT triangle illustrates the direct connections between how we think, what we feel, and how we behave. The basic premise is that in every situation, we have thoughts — conscious or not — which give rise to feelings or strong emotions, which result in certain behaviors. For example, if we think, “I’m bad at making friends,” this might lead to feeling discouraged or hopeless, which might lead us to quit trying to make friends.
Interestingly, many of us wait for a situation or our behavior to change, assuming that we’ll then feel better or experience more positive emotions. But the CBT triangle says that if we start by changing our thoughts, our feelings and actions will follow suit. In other words, “where the mind goes, the person follows.”
When we understand how our thoughts, feelings, and behaviors influence one another, we can learn to change unwanted behaviors or effect positive change in areas where we may be experiencing challenges. In fact, many mental health professionals use the CBT triangle as a tool to help clients change negative thought patterns and thereby break bad habits.
The CBT triangle is a simplified tool based on the ideas of cognitive behavioral therapy, or CBT, which focuses on teaching us new ways of thinking that put us in better control of our behavior.
The original practice of CBT was developed by Dr. Aaron Beck and colleagues in the 1960s. In his studies, Beck found that underlying negative beliefs about the self resulted in depression. With further investigation, he developed the theory that people’s thoughts about themselves and their situation influenced their actions. From there, he concluded that we could alter our behavior by changing our thought patterns about situations and ourselves.
While originally intended as a therapy for depression, CBT has been used to treat many conditions, including anxiety, post-traumatic stress disorder (PTSD), phobias, eating disorders, obsessive compulsive disorder, and substance abuse.
In fact, research has found that many people with substance misuse problems benefit from CBT techniques, as it can help uncover the motivations that led to the misuse in the first place. It can also help break negative destructive cycles.
For example, let’s say that someone misusing alcohol has the underlying belief, “I’m worthless.” Situations that involve any type of perceived rejection or abandonment — which we all experience at times — might trigger automatic negative thoughts related to this belief, such as “No one likes me.” These beliefs then trigger negative feelings, which cause the person to turn to alcohol as an escape.
The CBT triangle can help us learn to change the underlying belief of “I’m worthless” into healthier, more positive thoughts. These help create more positive feelings, thus producing more positive behaviors. For instance, if we’re misusing alcohol and experience a break up, we can use CBT to change our perception of the situation from “I’m worthless” and “No one likes me” to “I have a lot to offer, and the end of this relationship isn’t a reflection of my worth or value as a person.” This way of looking at the situation decreases distress and creates more positive feelings that can prevent us from turning to alcohol.
It’s absolutely normal for us to have negative thoughts and feelings. After all, we have more than 6,000 thoughts each day. These can include positive thoughts and negatively biased habitual thoughts (“cognitive distortions”).
People with cognitive distortions can greatly benefit from the CBT triangle since their thoughts tend to create negative emotions that produce the type of problematic behavior that reinforces a negative cycle. Here are some examples of cognitive distortions:
To apply the cognitive trial to these types of thinking, we need to immediately recognize the negative thought pattern and force ourselves to look at it more realistically. For instance, if we catch ourselves thinking something like, “I always mess everything up,” we would pause and take a moment to reflect. We might ask ourselves, “Do we actually mess everything up, or did we just mess up a couple things?” or “Is it ok to make a mistake?” (Yes, it is!)
The more we force ourselves to take a step back from negative thought patterns and look at them objectively, the easier it will be to replace them with positive thoughts and respond to things in healthier ways. While we can practice this on our own, working with a trained mental health professional can be helpful — particularly if we have a cognitive distortion. A professional can help us identify negative thought patterns and utilize the CBT triangle to create more positive outcomes.
But if turning to alcohol has become an unwanted behavior or means of escape, Reframe can help. We provide the knowledge, skills, and tools you need to change your relationship with alcohol and become the healthiest version of you.
Unravel the complex ties between alcohol misuse and depression. Find hope in understanding and choosing mindfulness for better mental health.
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!
The day's stresses are piling up, and everything feels a bit too heavy. You're drained, feeling lower than low, and yearning for some form of solace. That's when you hear yourself say: “Ugh, I need a drink.” So, you pour a glass. A sense of calm washes over you. You find yourself reaching for a second glass, and then a third. The world, once so loud and chaotic, seems a bit quieter now.
This ritual might feel like a balm on some nights, but there’s something more insidious happening underneath. And when it becomes a pattern, it's more than just a way to relax. It becomes a pathway that can lead us down a much darker and lonelier road — the road to causing or exacerbating symptoms of depression.
But while you might have heard that “alcohol is a depressant,” what is the exact connection between alcohol and depression? Does alcohol cause depression? Or does alcohol make you depressed? And what is the connection between the treatment for alcoholism and depression? Let’s find out more.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
Depression is a common and serious mental health disorder that affects millions of people worldwide. It goes beyond feeling upset or down in the dumps. Depression is characterized by prolonged periods of intense sadness, a palpable lack of interest in activities once enjoyed, and an overarching feeling of emptiness that can seep into every corner of a person's life. Symptoms vary, but they generally include enduring feelings of hopelessness or worthlessness, chronic fatigue, difficulty concentrating, and recurring thoughts of death or suicide.
It's crucial to understand that experiencing depression isn't a sign of weakness; it's a serious health condition that deserves attention and care. The silver lining here is that depression is treatable. Various treatment options are available, such as medication, psychotherapy, or likely a combination of both.
While often called the ultimate social lubricant, alcohol is a depressant, as far as the brain is concerned. It can transform into a silent predator when misused, leading to depression, drinking to cope with the negative emotions, and setting off a vicious cycle of “depressed drinking.”
Alcohol misuse refers to a pattern of drinking that harms a person's health, their interpersonal relationships, or their ability to work. Scientific research paints a compelling picture of the relationship between alcohol misuse and depression. For some people battling depression, drinking feels like a form of self-medication. However, instead of alleviating the symptoms, alcohol often intensifies them, creating a vicious cycle that's incredibly hard to break.
What causes depression and alcohol use disorder? Several studies have shown that alcohol misuse could lead to depression due to its impact on neurotransmitters, the brain's chemical messengers. These neurotransmitters, specifically serotonin and dopamine, play a significant role in mood regulation.
When alcohol gets to our brain, it causes neurochemical chaos. It triggers a massive dump of dopamine, which makes us feel warm, fuzzy, light, and happy — and pushes us to go back for more. It also releases GABA, a calming neurotransmitter, and inhibits glutamate, an excitatory neurotransmitter.
This may sound nice, but unfortunately, these effects are short-lived. Our brain starts to rebound within an hour and continues to swing back and forth through the next day. The end result? Depleted dopamine (the opposite of warm and fuzzy), a shortage of GABA (can’t seem to relax), and an abundance of glutamate (everything feels irritating). Over time, these changes become more dramatic. Often, we will drink to combat these symptoms, only making them worse.
The relationship between alcohol use and depression also works in reverse: depression can indeed lead to alcohol misuse. When people are grappling with depression, the urge to escape or numb their relentless emotional pain can be overwhelming, leading to “depression drinking.” As a central nervous system depressant, alcohol might provide temporary relief. However, it can ultimately magnify the symptoms of depression and even pave the way to dependency or misuse. A 2009 study published in Addiction underscored this link, finding that adults suffering from depression were far more likely to binge drink.
Armed with this knowledge, what's the next step? How can we steer clear of this dangerous intersection of alcohol misuse and depression? One answer lies in prevention and the practice of mindful drinking. Mindfulness means being fully present, aware of where we are, what we're doing, and how it impacts us and those around us. When applied to alcohol, mindfulness involves knowing your limits, recognizing why you're drinking, and ensuring alcohol doesn't become an emotional crutch.
Moreover, by understanding the connection between alcohol and depression at the neurological level, we can feel more empowered to experiment with approaching situations that usually led us to drinking differently. Once we understand that alcohol might be contributing to our depression in the first place, we can adopt a sober-curious mindset and see what happens if we leave it behind. Chances are, our depression will start to lift naturally, which can be really empowering!
Furthermore, if you’re struggling with symptoms of depression, please reach out to a medical or mental health professional for help. They can provide appropriate treatment for alcohol misuse and depression, such as therapy and/or medication. With the proper treatment, the likelihood of falling into maladaptive coping mechanisms, such as excess alcohol consumption, is much lower. This also lowers the risk of other health issues, such as liver damage, heart disease, and even cognitive decline.
There are many paths when it comes to treating depression, and what works for one person might not work for another. Here are some approaches that have been proven to help:
The connection between alcohol misuse and depression is intricate. Alcohol might feel like an easy escape, but it's a deceptive one — it only pulls people further into the heart of the storm, into the core of depression. The journey to recovery may be arduous and seemingly endless, but it's a journey worth embarking on.
We're all in this together, maneuvering our way through life. Together, we can ensure that our stories are defined not by our struggles but by our resilience, by our capacity to rise above the challenges and emerge stronger on the other side.
Everyone's journey to recovery is unique. It does no good to compare our journey with those of other people. While it may take time and patience, each small step forward is a victory in itself.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
The day's stresses are piling up, and everything feels a bit too heavy. You're drained, feeling lower than low, and yearning for some form of solace. That's when you hear yourself say: “Ugh, I need a drink.” So, you pour a glass. A sense of calm washes over you. You find yourself reaching for a second glass, and then a third. The world, once so loud and chaotic, seems a bit quieter now.
This ritual might feel like a balm on some nights, but there’s something more insidious happening underneath. And when it becomes a pattern, it's more than just a way to relax. It becomes a pathway that can lead us down a much darker and lonelier road — the road to causing or exacerbating symptoms of depression.
But while you might have heard that “alcohol is a depressant,” what is the exact connection between alcohol and depression? Does alcohol cause depression? Or does alcohol make you depressed? And what is the connection between the treatment for alcoholism and depression? Let’s find out more.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
Depression is a common and serious mental health disorder that affects millions of people worldwide. It goes beyond feeling upset or down in the dumps. Depression is characterized by prolonged periods of intense sadness, a palpable lack of interest in activities once enjoyed, and an overarching feeling of emptiness that can seep into every corner of a person's life. Symptoms vary, but they generally include enduring feelings of hopelessness or worthlessness, chronic fatigue, difficulty concentrating, and recurring thoughts of death or suicide.
It's crucial to understand that experiencing depression isn't a sign of weakness; it's a serious health condition that deserves attention and care. The silver lining here is that depression is treatable. Various treatment options are available, such as medication, psychotherapy, or likely a combination of both.
While often called the ultimate social lubricant, alcohol is a depressant, as far as the brain is concerned. It can transform into a silent predator when misused, leading to depression, drinking to cope with the negative emotions, and setting off a vicious cycle of “depressed drinking.”
Alcohol misuse refers to a pattern of drinking that harms a person's health, their interpersonal relationships, or their ability to work. Scientific research paints a compelling picture of the relationship between alcohol misuse and depression. For some people battling depression, drinking feels like a form of self-medication. However, instead of alleviating the symptoms, alcohol often intensifies them, creating a vicious cycle that's incredibly hard to break.
What causes depression and alcohol use disorder? Several studies have shown that alcohol misuse could lead to depression due to its impact on neurotransmitters, the brain's chemical messengers. These neurotransmitters, specifically serotonin and dopamine, play a significant role in mood regulation.
When alcohol gets to our brain, it causes neurochemical chaos. It triggers a massive dump of dopamine, which makes us feel warm, fuzzy, light, and happy — and pushes us to go back for more. It also releases GABA, a calming neurotransmitter, and inhibits glutamate, an excitatory neurotransmitter.
This may sound nice, but unfortunately, these effects are short-lived. Our brain starts to rebound within an hour and continues to swing back and forth through the next day. The end result? Depleted dopamine (the opposite of warm and fuzzy), a shortage of GABA (can’t seem to relax), and an abundance of glutamate (everything feels irritating). Over time, these changes become more dramatic. Often, we will drink to combat these symptoms, only making them worse.
The relationship between alcohol use and depression also works in reverse: depression can indeed lead to alcohol misuse. When people are grappling with depression, the urge to escape or numb their relentless emotional pain can be overwhelming, leading to “depression drinking.” As a central nervous system depressant, alcohol might provide temporary relief. However, it can ultimately magnify the symptoms of depression and even pave the way to dependency or misuse. A 2009 study published in Addiction underscored this link, finding that adults suffering from depression were far more likely to binge drink.
Armed with this knowledge, what's the next step? How can we steer clear of this dangerous intersection of alcohol misuse and depression? One answer lies in prevention and the practice of mindful drinking. Mindfulness means being fully present, aware of where we are, what we're doing, and how it impacts us and those around us. When applied to alcohol, mindfulness involves knowing your limits, recognizing why you're drinking, and ensuring alcohol doesn't become an emotional crutch.
Moreover, by understanding the connection between alcohol and depression at the neurological level, we can feel more empowered to experiment with approaching situations that usually led us to drinking differently. Once we understand that alcohol might be contributing to our depression in the first place, we can adopt a sober-curious mindset and see what happens if we leave it behind. Chances are, our depression will start to lift naturally, which can be really empowering!
Furthermore, if you’re struggling with symptoms of depression, please reach out to a medical or mental health professional for help. They can provide appropriate treatment for alcohol misuse and depression, such as therapy and/or medication. With the proper treatment, the likelihood of falling into maladaptive coping mechanisms, such as excess alcohol consumption, is much lower. This also lowers the risk of other health issues, such as liver damage, heart disease, and even cognitive decline.
There are many paths when it comes to treating depression, and what works for one person might not work for another. Here are some approaches that have been proven to help:
The connection between alcohol misuse and depression is intricate. Alcohol might feel like an easy escape, but it's a deceptive one — it only pulls people further into the heart of the storm, into the core of depression. The journey to recovery may be arduous and seemingly endless, but it's a journey worth embarking on.
We're all in this together, maneuvering our way through life. Together, we can ensure that our stories are defined not by our struggles but by our resilience, by our capacity to rise above the challenges and emerge stronger on the other side.
Everyone's journey to recovery is unique. It does no good to compare our journey with those of other people. While it may take time and patience, each small step forward is a victory in itself.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
Hyper-independent people compulsively avoid relying on others for support or assistance and often maintain an attitude of “I can do it all alone.” This behavior is often rooted in childhood trauma, when we learned we couldn’t rely on others for protection or support.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
We’re probably well aware of the importance of being independent: it’s a trait most of us were encouraged to develop as children, as it helps boost our confidence, self-esteem, and decision-making skills. But did you know that too much independence can actually be unhealthy?
While it’s important to be able to do things on our own, hyper-independence is an inability to to depend on others, a condition that often develops in response to childhood trauma. How is hyper-independence a trauma response? And when is not asking for help a result of trauma? Let’s take a closer look.
Just as with any other positive trait, when it’s taken to the extreme, independence can transform into an unhealthy and excessive need for self-reliance — otherwise known as “hyper-independence.”
Hyper-independent people compulsively avoid relying on others for support or assistance, often maintaining an attitude of “I can do it all alone.” This mindset can lead to challenges in maintaining healthy relationships and hinder emotional connections, teamwork, and seeking help when needed.
For instance, hyper-independent people tend not to trust others, making it difficult to form new relationships with others or maintain good relationships with friends and family. In a work setting, hyper-independent people often aren’t good at delegating, and they might reject help or dismiss other people’s contributions.
A hyper-independent person would rather face the challenges of accomplishing everything alone than depend on another person, even when it puts their own physical, mental, and emotional health at risk. Hyper-independence can manifest itself in various ways, but here are some of the more common signs:
Interestingly, not only do hyper-independent people cut off their own need for support and vulnerability, but they can also refuse to take accountability for how they impact others. In other words, they expect others to be as independent as they are and might look down on others for asking for help. It’s worth noting that even if hyper-independent people get up the nerve to ask for help, there’s usually a great sense of shame in doing so.
Hyper-independence is believed to be a trauma response, created when we learn from a traumatic experience that we can’t rely on others for protection or support. This usually occurs in childhood. For example, children who are neglected by their parents or caregivers and had to learn to rely on themselves may develop hyper-independence later in life.
However, not all hyper-independent behaviors are trauma-induced, and not everyone who experiences trauma develops hyper-independence.
Some factors linking hyper-independence and trauma include believing social support is undeserved or unacceptable, experiencing past neglect leading to self-reliance, distrusting others due to past abuse, and coping with loss of control or uncertainty following a traumatic experience.
For instance, if we got into an accident years ago, we might never let anyone else drive while we’re in the car, and we’ll always drive ourselves no matter how exhausted we might be. Or perhaps we experienced such a great sense of shame, abandonment, grief, and even humiliation from relying on others in childhood that we learned to stop trying to rely on anyone at all.
While hyper-independent people tend to act as if they have everything under control all the time, this often comes directly as a result of not wanting to ask for help in fear of being perceived as weak. We might have been raised to believe that not needing help was a sign of being superior and that asking for help was a sign of weakness. This may be especially true in competitive families and in kids who are supremely gifted or talented.
Hyper-independence can contribute to mental health issues, such as anxiety and depression. For example, many hyper-independent people experience burnout from not relying on anyone or ever asking for help. Burnout can put us at greater risk for developing depression and anxiety.
Similarly, hyper-independence can lead to social isolation and loneliness, which can also take a toll on our physical health and mental well-being. By continually pushing people away, hyper-independence creates a life with little or no social support.
Even with any relationships we do have, hyper-independence can weaken bonds. For instance, if a friend offers to help and we continually reject their offer, it can damage the bond to the point that they no longer engage with us. In extreme cases, hyper-independence can even lead to self-destructive behaviors and unhealthy coping mechanisms, such as alcohol, gambling, and sex.
Although hyper-independence is not a formal diagnosis, therapy, self-reflection, and practicing vulnerability can help manage hyper-independence rooted in trauma. For instance, we might work with a therapist to discuss past wounds and discover the roots of this hyper independence trauma response. A therapist can also help us practice vulnerability and build healthier, closer relationships with others.
Similarly, incorporating self-care and relaxation techniques (such as meditation, yoga, massage, or exercise) can help relieve stress and replace negative coping behaviors. Practicing mindfulness can be particularly beneficial, as it’s important to be aware of any thoughts and emotions that emerge when we receive help or support from others.
It’s important to be patient and gentle with ourselves, as moving past a hyper-independence trauma response takes time and often involves small steps forward as well as periods of regression. It can be helpful to acknowledge that we likely became hyper-independent because it helped us survive a traumatic situation, while also recognizing that it no longer serves us.
If you struggle with hyper-independence and alcohol has become one of your coping mechanisms, Reframe can help change your relationship with alcohol and build healthier lifestyle habits that help you flourish — personally, professionally, and socially.
We’re probably well aware of the importance of being independent: it’s a trait most of us were encouraged to develop as children, as it helps boost our confidence, self-esteem, and decision-making skills. But did you know that too much independence can actually be unhealthy?
While it’s important to be able to do things on our own, hyper-independence is an inability to to depend on others, a condition that often develops in response to childhood trauma. How is hyper-independence a trauma response? And when is not asking for help a result of trauma? Let’s take a closer look.
Just as with any other positive trait, when it’s taken to the extreme, independence can transform into an unhealthy and excessive need for self-reliance — otherwise known as “hyper-independence.”
Hyper-independent people compulsively avoid relying on others for support or assistance, often maintaining an attitude of “I can do it all alone.” This mindset can lead to challenges in maintaining healthy relationships and hinder emotional connections, teamwork, and seeking help when needed.
For instance, hyper-independent people tend not to trust others, making it difficult to form new relationships with others or maintain good relationships with friends and family. In a work setting, hyper-independent people often aren’t good at delegating, and they might reject help or dismiss other people’s contributions.
A hyper-independent person would rather face the challenges of accomplishing everything alone than depend on another person, even when it puts their own physical, mental, and emotional health at risk. Hyper-independence can manifest itself in various ways, but here are some of the more common signs:
Interestingly, not only do hyper-independent people cut off their own need for support and vulnerability, but they can also refuse to take accountability for how they impact others. In other words, they expect others to be as independent as they are and might look down on others for asking for help. It’s worth noting that even if hyper-independent people get up the nerve to ask for help, there’s usually a great sense of shame in doing so.
Hyper-independence is believed to be a trauma response, created when we learn from a traumatic experience that we can’t rely on others for protection or support. This usually occurs in childhood. For example, children who are neglected by their parents or caregivers and had to learn to rely on themselves may develop hyper-independence later in life.
However, not all hyper-independent behaviors are trauma-induced, and not everyone who experiences trauma develops hyper-independence.
Some factors linking hyper-independence and trauma include believing social support is undeserved or unacceptable, experiencing past neglect leading to self-reliance, distrusting others due to past abuse, and coping with loss of control or uncertainty following a traumatic experience.
For instance, if we got into an accident years ago, we might never let anyone else drive while we’re in the car, and we’ll always drive ourselves no matter how exhausted we might be. Or perhaps we experienced such a great sense of shame, abandonment, grief, and even humiliation from relying on others in childhood that we learned to stop trying to rely on anyone at all.
While hyper-independent people tend to act as if they have everything under control all the time, this often comes directly as a result of not wanting to ask for help in fear of being perceived as weak. We might have been raised to believe that not needing help was a sign of being superior and that asking for help was a sign of weakness. This may be especially true in competitive families and in kids who are supremely gifted or talented.
Hyper-independence can contribute to mental health issues, such as anxiety and depression. For example, many hyper-independent people experience burnout from not relying on anyone or ever asking for help. Burnout can put us at greater risk for developing depression and anxiety.
Similarly, hyper-independence can lead to social isolation and loneliness, which can also take a toll on our physical health and mental well-being. By continually pushing people away, hyper-independence creates a life with little or no social support.
Even with any relationships we do have, hyper-independence can weaken bonds. For instance, if a friend offers to help and we continually reject their offer, it can damage the bond to the point that they no longer engage with us. In extreme cases, hyper-independence can even lead to self-destructive behaviors and unhealthy coping mechanisms, such as alcohol, gambling, and sex.
Although hyper-independence is not a formal diagnosis, therapy, self-reflection, and practicing vulnerability can help manage hyper-independence rooted in trauma. For instance, we might work with a therapist to discuss past wounds and discover the roots of this hyper independence trauma response. A therapist can also help us practice vulnerability and build healthier, closer relationships with others.
Similarly, incorporating self-care and relaxation techniques (such as meditation, yoga, massage, or exercise) can help relieve stress and replace negative coping behaviors. Practicing mindfulness can be particularly beneficial, as it’s important to be aware of any thoughts and emotions that emerge when we receive help or support from others.
It’s important to be patient and gentle with ourselves, as moving past a hyper-independence trauma response takes time and often involves small steps forward as well as periods of regression. It can be helpful to acknowledge that we likely became hyper-independent because it helped us survive a traumatic situation, while also recognizing that it no longer serves us.
If you struggle with hyper-independence and alcohol has become one of your coping mechanisms, Reframe can help change your relationship with alcohol and build healthier lifestyle habits that help you flourish — personally, professionally, and socially.
Ever wondered why you seem to trip over your own feet on the path to self-improvement? Unmask self-sabotage with our science-backed blog!
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 you're just about to reach an important goal, such as landing your dream job or maintaining a healthy relationship, when suddenly — out of nowhere! — you find yourself neck-deep in behaviors that push you further away from your goals. If this sounds familiar, you've likely been the target of self-sabotage.
Self-sabotage happens when we actively or passively take steps to prevent ourselves from reaching our goals. This behavior reflects our internal, often unconscious, fear of failure or success.
Self-sabotage is complex and multifaceted, with many psychological and neurological elements at play. The roots of self-sabotage lie in our brain's natural "fight or flight" response.
When confronted with a physical threat — a stranger in a dark alley, a poisonous snake on a hiking trail, a potted plant falling from a balcony above — our brain activates this response to protect us.
However, when faced with abstract threats — such as the fear of failure or of discomfort — our brains can misinterpret the feelings of danger and respond by getting our bodies ready for action even when there’s nothing to “fight” or “flee.” The result is counterproductive: fleeing from a job interview won’t get you any closer to landing the job, and snapping at a coworker who annoys you certainly won’t do you any favors.
According to psychologists, another factor at play is cognitive dissonance — that uncomfortable feeling when our actions don't align with our beliefs or values. For instance, if we see ourselves as introverts but our job requires networking, we may sabotage our own efforts to avoid that discomfort.
Self-sabotage often masquerades in different forms. Its favorite disguises? Procrastination, perfectionism, and the often-overlooked self-deprecation.
Before we track down self-sabotage, let's pause for a moment. While it's true that self-sabotage can hinder our progress, it also provides valuable insights into our hidden fears and insecurities.
Our self-sabotaging behaviors may be our brain's clumsy way of trying to protect us from perceived threats. Understanding this helps us change our perspective, transforming self-sabotage from an enemy to a quirky, well-meaning friend who just needs a little guidance. In other words, not every thought or automatic reaction we have has to be taken seriously — it’s okay to be picky about what thoughts we identify with.
If you're trying to drink less, first of all, hats off to you! It's a brave decision that requires courage and determination. But as you journey towards your goal, you might notice that self-sabotage creeps in to get you off track.
You might find yourself making excuses to drink, skipping your support group meetings, or neglecting to use the coping strategies you've learned. Why does this happen? Once again, there’s science behind it.
The human brain loves its comfort zone, and any change — including cutting back on alcohol — is perceived as a threat to the comfortable status quo. Your brain isn’t working against you: it's just sticking to its job of keeping things in balance and avoiding the unknown.
Additionally, neuroscientists have found that substances like alcohol can modify the brain's reward system. When you try to cut back, your brain may instigate self-sabotaging behaviors to seek the reward it's used to receiving from alcohol.
Identifying self-sabotage can be tricky: it's a master of disguise. It might come as procrastination ("I'll start cutting back tomorrow"), denial ("I don't have a problem with alcohol"), or even justification ("I've had a hard day, I deserve a drink”).
Remember, self-sabotage isn't the real enemy. It's just a sign of deeper issues like fear, guilt, or low self-esteem. Unpacking these underlying feelings can work wonders in getting past self-sabotage and progressing on your alcohol reduction journey!
If you're ready to make some changes, here are some practical steps to help you steer clear self-sabotage:
As for tackling self-sabotage in the context of alcohol, here are some things to try:
By understanding the science behind self-sabotage and employing practical steps to manage it, we can change our relationship with this pesky mental roommate. By integrating these steps into your journey, you can build a robust, comprehensive approach to managing self-sabotage while successfully reducing alcohol consumption. With some introspection and a dash of self-compassion, we might even come to appreciate the insight that self-sabotage can offer.
With every challenge you face, you're not just moving closer to your destination, you're also gaining strength, resilience, and a deeper understanding of yourself. So buckle up, keep an eye on the horizon, and embrace the journey with all its unique challenges and rewards.
Imagine you're just about to reach an important goal, such as landing your dream job or maintaining a healthy relationship, when suddenly — out of nowhere! — you find yourself neck-deep in behaviors that push you further away from your goals. If this sounds familiar, you've likely been the target of self-sabotage.
Self-sabotage happens when we actively or passively take steps to prevent ourselves from reaching our goals. This behavior reflects our internal, often unconscious, fear of failure or success.
Self-sabotage is complex and multifaceted, with many psychological and neurological elements at play. The roots of self-sabotage lie in our brain's natural "fight or flight" response.
When confronted with a physical threat — a stranger in a dark alley, a poisonous snake on a hiking trail, a potted plant falling from a balcony above — our brain activates this response to protect us.
However, when faced with abstract threats — such as the fear of failure or of discomfort — our brains can misinterpret the feelings of danger and respond by getting our bodies ready for action even when there’s nothing to “fight” or “flee.” The result is counterproductive: fleeing from a job interview won’t get you any closer to landing the job, and snapping at a coworker who annoys you certainly won’t do you any favors.
According to psychologists, another factor at play is cognitive dissonance — that uncomfortable feeling when our actions don't align with our beliefs or values. For instance, if we see ourselves as introverts but our job requires networking, we may sabotage our own efforts to avoid that discomfort.
Self-sabotage often masquerades in different forms. Its favorite disguises? Procrastination, perfectionism, and the often-overlooked self-deprecation.
Before we track down self-sabotage, let's pause for a moment. While it's true that self-sabotage can hinder our progress, it also provides valuable insights into our hidden fears and insecurities.
Our self-sabotaging behaviors may be our brain's clumsy way of trying to protect us from perceived threats. Understanding this helps us change our perspective, transforming self-sabotage from an enemy to a quirky, well-meaning friend who just needs a little guidance. In other words, not every thought or automatic reaction we have has to be taken seriously — it’s okay to be picky about what thoughts we identify with.
If you're trying to drink less, first of all, hats off to you! It's a brave decision that requires courage and determination. But as you journey towards your goal, you might notice that self-sabotage creeps in to get you off track.
You might find yourself making excuses to drink, skipping your support group meetings, or neglecting to use the coping strategies you've learned. Why does this happen? Once again, there’s science behind it.
The human brain loves its comfort zone, and any change — including cutting back on alcohol — is perceived as a threat to the comfortable status quo. Your brain isn’t working against you: it's just sticking to its job of keeping things in balance and avoiding the unknown.
Additionally, neuroscientists have found that substances like alcohol can modify the brain's reward system. When you try to cut back, your brain may instigate self-sabotaging behaviors to seek the reward it's used to receiving from alcohol.
Identifying self-sabotage can be tricky: it's a master of disguise. It might come as procrastination ("I'll start cutting back tomorrow"), denial ("I don't have a problem with alcohol"), or even justification ("I've had a hard day, I deserve a drink”).
Remember, self-sabotage isn't the real enemy. It's just a sign of deeper issues like fear, guilt, or low self-esteem. Unpacking these underlying feelings can work wonders in getting past self-sabotage and progressing on your alcohol reduction journey!
If you're ready to make some changes, here are some practical steps to help you steer clear self-sabotage:
As for tackling self-sabotage in the context of alcohol, here are some things to try:
By understanding the science behind self-sabotage and employing practical steps to manage it, we can change our relationship with this pesky mental roommate. By integrating these steps into your journey, you can build a robust, comprehensive approach to managing self-sabotage while successfully reducing alcohol consumption. With some introspection and a dash of self-compassion, we might even come to appreciate the insight that self-sabotage can offer.
With every challenge you face, you're not just moving closer to your destination, you're also gaining strength, resilience, and a deeper understanding of yourself. So buckle up, keep an eye on the horizon, and embrace the journey with all its unique challenges and rewards.
Cultivate mindfulness and curb your alcohol use. Explore our 11 effective exercises for a more present, peaceful life.
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!
Quitting alcohol or cutting back can feel like we're on a boat in the middle of a turbulent sea, with the tempting bottle of alcohol appearing to be a life vest, promising instant calm. But in reality, alcohol’s an anchor that pulls us deeper into dependence and distress. Instead of reaching for this deceptive “life vest,” imagine if we had a genuine tool to calm the storm within us. That life vest is mindfulness — a beacon of light guiding us towards genuine calm and tranquility. Let’s take a look at some easy mindfulness activities we can do by ourselves, as well as explore fun mindfulness activities for groups. Ready to dig deeper into mindfulness for adults?
Mindfulness, a practice rooted in ancient Buddhist philosophy, has now found its place in modern psychological practices, thanks to its proven benefits. By promoting self-awareness and acceptance, mindfulness helps us recognize our triggers for drinking and lets us respond to them consciously rather than impulsively. Even more impressive, it’s shown to effectively reduce cravings, stress, anxiety, and even symptoms of depression associated with alcohol misuse.
Let's explore 11 easy mindfulness activities.
Walking meditation provides an opportunity to combine physical activity with mental tranquility. The focus isn't on the destination, but on each step we take. We feel the sensation of our feet touching the ground, the rhythm of our breath, and the movement of our body. Such an attentive stance towards the simple act of walking can significantly improve our mindfulness, keeping our mind anchored in the present moment. To practice walking meditation, block out 20-30 minutes each day to savor the outdoors. Turn off your phone and simply allow yourself to be in the here and now.
Multi-tasking has become an emblem of productivity, but it often leads to scatter-brained, anxious states. In contrast, single-tasking requires focusing on one activity at a time, helping us stay present and drastically improving the quality of our work. Try focusing on one task and finishing it before moving on to the next. Over time, notice how this single-tasking improves your productivity and also allows you to be more present in other areas of your life.
Driving often turns into a mechanical, mind-wandering exercise. But it can be transformed into a mindfulness practice by focusing on the feeling of the steering wheel in our hands, the rhythm of the car's engine, and the passing scenery. This promotes calmness and decreases the risk of stress-induced road rage or accidents.
Most of us tend to wolf down meals at our desk or in between errands. Instead of mindlessly munching in front of a screen or on the go, we can practice mindful eating. This involves paying full attention to the food, noticing its color, texture, aroma, and taste. This not only enhances our eating experience; it also aids in digestion and prevents overeating. To take this exercise a step further, we can even take a moment to appreciate where the food came from — reflecting on where it was grown and its journey from the fields to our plate.
Art can be therapeutic, especially when done mindfully. While coloring or crafting artwork, we observe each stroke and color choice, immersing ourselves fully in the creative process. This acts as an excellent exercise in focus and presence. Buy an adult coloring book or a paint-by-number kit if you’re new to artsy pursuits and want some guidance. These simple activities can give our minds a much-needed reset and bring us back to the present moment.
DIY crafts require focus and creativity. Whether we’re knitting, creating pottery, or woodworking, crafts demand our complete engagement, leading to an enhanced state of flow and mindfulness. Sign up for a local class or watch YouTube videos to sharpen your skills, and make the most of the DIY crafting experience.
Looking for fun mindfulness activities for groups? Laughter yoga is a unique mindfulness exercise that involves voluntary laughter and deep yogic breathing. This blend of fun and mindfulness promotes joy, reduces stress, and helps us stay rooted in the present. A simple Google search can lead you to laughter yoga videos so that you can truly savor this practice and experience all the benefits it has to offer. And while you can do it by yourself, laughter is even better when it’s shared with others!
Also known as belly breathing, diaphragmatic breathing encourages full oxygen exchange, which slows down the heartbeat and can lower or stabilize blood pressure, inducing a relaxation response. To try this practice, place one hand on your abdomen and one over your heart. Breathe in slowly through your nose as you feel your ribcage expand, hold your breath for two seconds, and then exhale gently through your mouth. Repeat this cycle for five minutes or until you feel a wave of relaxation wash over you.
This form of meditation involves silently repeating phrases of love and kindness towards oneself and others. It's a potent tool for fostering self-compassion, acceptance, and mindfulness of our emotional state. To practice it, check out the guide here. You can also try out the loving-kindness meditation on the Reframe app!
Sound healing involves focusing on different soothing sounds, such as gongs, singing bowls, or nature sounds. Concentrating on these sounds helps us stay in the present, fostering a deep sense of relaxation and mindfulness. A simple playlist on YouTube or Spotify can be a great way to tap into the powers of sound healing.
This sensory awareness exercise helps ground us in the present moment. It involves identifying five things we can see, four we can touch, three we can hear, two we can smell, and one we can taste. It serves as an excellent way to interrupt anxiety or stress spirals, redirecting our attention to the here and now.
It's worth noting that mindfulness for adults is not about reaching a state of perpetual happiness or suppressing negative feelings. It's about fully experiencing every moment — pleasant or unpleasant — with openness and curiosity. It encourages us to approach life as it is, instead of as we think it should be. Whether we're trying to quit or cut back on alcohol, or simply wish to cultivate a deeper sense of peace and equanimity, these mindfulness exercises offer a practical, accessible way to calm our inner storm. As we continue this practice, we'll likely find ourselves navigating life's waves with increased grace and resilience, fostering a deeper sense of peace and contentment in the process.
Quitting alcohol or cutting back can feel like we're on a boat in the middle of a turbulent sea, with the tempting bottle of alcohol appearing to be a life vest, promising instant calm. But in reality, alcohol’s an anchor that pulls us deeper into dependence and distress. Instead of reaching for this deceptive “life vest,” imagine if we had a genuine tool to calm the storm within us. That life vest is mindfulness — a beacon of light guiding us towards genuine calm and tranquility. Let’s take a look at some easy mindfulness activities we can do by ourselves, as well as explore fun mindfulness activities for groups. Ready to dig deeper into mindfulness for adults?
Mindfulness, a practice rooted in ancient Buddhist philosophy, has now found its place in modern psychological practices, thanks to its proven benefits. By promoting self-awareness and acceptance, mindfulness helps us recognize our triggers for drinking and lets us respond to them consciously rather than impulsively. Even more impressive, it’s shown to effectively reduce cravings, stress, anxiety, and even symptoms of depression associated with alcohol misuse.
Let's explore 11 easy mindfulness activities.
Walking meditation provides an opportunity to combine physical activity with mental tranquility. The focus isn't on the destination, but on each step we take. We feel the sensation of our feet touching the ground, the rhythm of our breath, and the movement of our body. Such an attentive stance towards the simple act of walking can significantly improve our mindfulness, keeping our mind anchored in the present moment. To practice walking meditation, block out 20-30 minutes each day to savor the outdoors. Turn off your phone and simply allow yourself to be in the here and now.
Multi-tasking has become an emblem of productivity, but it often leads to scatter-brained, anxious states. In contrast, single-tasking requires focusing on one activity at a time, helping us stay present and drastically improving the quality of our work. Try focusing on one task and finishing it before moving on to the next. Over time, notice how this single-tasking improves your productivity and also allows you to be more present in other areas of your life.
Driving often turns into a mechanical, mind-wandering exercise. But it can be transformed into a mindfulness practice by focusing on the feeling of the steering wheel in our hands, the rhythm of the car's engine, and the passing scenery. This promotes calmness and decreases the risk of stress-induced road rage or accidents.
Most of us tend to wolf down meals at our desk or in between errands. Instead of mindlessly munching in front of a screen or on the go, we can practice mindful eating. This involves paying full attention to the food, noticing its color, texture, aroma, and taste. This not only enhances our eating experience; it also aids in digestion and prevents overeating. To take this exercise a step further, we can even take a moment to appreciate where the food came from — reflecting on where it was grown and its journey from the fields to our plate.
Art can be therapeutic, especially when done mindfully. While coloring or crafting artwork, we observe each stroke and color choice, immersing ourselves fully in the creative process. This acts as an excellent exercise in focus and presence. Buy an adult coloring book or a paint-by-number kit if you’re new to artsy pursuits and want some guidance. These simple activities can give our minds a much-needed reset and bring us back to the present moment.
DIY crafts require focus and creativity. Whether we’re knitting, creating pottery, or woodworking, crafts demand our complete engagement, leading to an enhanced state of flow and mindfulness. Sign up for a local class or watch YouTube videos to sharpen your skills, and make the most of the DIY crafting experience.
Looking for fun mindfulness activities for groups? Laughter yoga is a unique mindfulness exercise that involves voluntary laughter and deep yogic breathing. This blend of fun and mindfulness promotes joy, reduces stress, and helps us stay rooted in the present. A simple Google search can lead you to laughter yoga videos so that you can truly savor this practice and experience all the benefits it has to offer. And while you can do it by yourself, laughter is even better when it’s shared with others!
Also known as belly breathing, diaphragmatic breathing encourages full oxygen exchange, which slows down the heartbeat and can lower or stabilize blood pressure, inducing a relaxation response. To try this practice, place one hand on your abdomen and one over your heart. Breathe in slowly through your nose as you feel your ribcage expand, hold your breath for two seconds, and then exhale gently through your mouth. Repeat this cycle for five minutes or until you feel a wave of relaxation wash over you.
This form of meditation involves silently repeating phrases of love and kindness towards oneself and others. It's a potent tool for fostering self-compassion, acceptance, and mindfulness of our emotional state. To practice it, check out the guide here. You can also try out the loving-kindness meditation on the Reframe app!
Sound healing involves focusing on different soothing sounds, such as gongs, singing bowls, or nature sounds. Concentrating on these sounds helps us stay in the present, fostering a deep sense of relaxation and mindfulness. A simple playlist on YouTube or Spotify can be a great way to tap into the powers of sound healing.
This sensory awareness exercise helps ground us in the present moment. It involves identifying five things we can see, four we can touch, three we can hear, two we can smell, and one we can taste. It serves as an excellent way to interrupt anxiety or stress spirals, redirecting our attention to the here and now.
It's worth noting that mindfulness for adults is not about reaching a state of perpetual happiness or suppressing negative feelings. It's about fully experiencing every moment — pleasant or unpleasant — with openness and curiosity. It encourages us to approach life as it is, instead of as we think it should be. Whether we're trying to quit or cut back on alcohol, or simply wish to cultivate a deeper sense of peace and equanimity, these mindfulness exercises offer a practical, accessible way to calm our inner storm. As we continue this practice, we'll likely find ourselves navigating life's waves with increased grace and resilience, fostering a deeper sense of peace and contentment in the process.
Ever wondered why some friendships seem more like emotional roller coasters than joyrides? Dive into our latest blog as we unravel the mysteries of trauma bonding.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You're on a road trip with your friends. Everyone's singing along to the same cheesy pop song on the radio, trail mix is being passed around, and there's a general sense of camaraderie and shared adventure. Every bump in the road or unexpected detour adds to the fun. This is what positive bonding looks like: creating connections through shared experiences and emotions.
Trauma bonding is more like getting stuck in a never-ending traffic jam with a hijacker who stole your car and won’t let you out. Like it or not, you’re stuck together on this crazy ride — and somehow, the experience brings you and your hijacker closer together, to the point that you decide to pull off at the next exit and grab a coffee together. The “relationship” is unhealthy, to say the least.
Think of trauma bonding as being stuck in a perpetual trap of emotional turmoil. It’s a strong emotional attachment between an abused person and their abuser, characterized by a continuous cycle of mistreatment and reconciliation.
Why would someone stay in the car? The answer lies in the complex interplay of fear, dependence, and intermittent kindness from the abuser, which slowly gets the abused person attached. There’s often a common goal that creates the illusion of closeness. There’s something at stake for both of you — and while it might not be the same thing, you are tangled up in the same mess.
Trauma bonding isn't a one-step process. It unfolds over time through the seven stages of trauma bonding:
Alcohol relates to trauma bonding in a couple of different ways. Here’s how it might factor into the seven stages of trauma bonding:
When it becomes part of the picture, alcohol tends to make unhealthy attachments even worse. However, it’s just a band-aid — there’s no way alcohol can repair the relationship. In fact, instead of healing the wound, it makes it worse.
And here's the tricky part: alcohol can cloud our judgment. This makes it harder for people to realize they're stuck in a trauma bond, and it becomes even tougher to break free.
The relationship with alcohol itself can become a bit like a trauma bond as well. Think about it — when we rely on alcohol to relax, socialize, or get a break from our own mind, we are forming an attachment to it. Yet, time and again it falls short of our expectations. The temporary relief makes way for longer hangovers, our relationships suffer, and we wake up the next day with more anxious thoughts than before. Yet we keep coming back, pulled by the invisible but powerful strings of the unhealthy attachment we have innocently programmed into our brain.
Now that we've learned the stages, let's look at specific steps you can take to break free from trauma bonding.
And, if you're trying to untangle yourself from a trauma bond — especially one in which alcohol has played a part — don't hesitate to ask for help. There's no shame in reaching out to professionals or joining support groups. You don't have to deal with this alone!
You're on a road trip with your friends. Everyone's singing along to the same cheesy pop song on the radio, trail mix is being passed around, and there's a general sense of camaraderie and shared adventure. Every bump in the road or unexpected detour adds to the fun. This is what positive bonding looks like: creating connections through shared experiences and emotions.
Trauma bonding is more like getting stuck in a never-ending traffic jam with a hijacker who stole your car and won’t let you out. Like it or not, you’re stuck together on this crazy ride — and somehow, the experience brings you and your hijacker closer together, to the point that you decide to pull off at the next exit and grab a coffee together. The “relationship” is unhealthy, to say the least.
Think of trauma bonding as being stuck in a perpetual trap of emotional turmoil. It’s a strong emotional attachment between an abused person and their abuser, characterized by a continuous cycle of mistreatment and reconciliation.
Why would someone stay in the car? The answer lies in the complex interplay of fear, dependence, and intermittent kindness from the abuser, which slowly gets the abused person attached. There’s often a common goal that creates the illusion of closeness. There’s something at stake for both of you — and while it might not be the same thing, you are tangled up in the same mess.
Trauma bonding isn't a one-step process. It unfolds over time through the seven stages of trauma bonding:
Alcohol relates to trauma bonding in a couple of different ways. Here’s how it might factor into the seven stages of trauma bonding:
When it becomes part of the picture, alcohol tends to make unhealthy attachments even worse. However, it’s just a band-aid — there’s no way alcohol can repair the relationship. In fact, instead of healing the wound, it makes it worse.
And here's the tricky part: alcohol can cloud our judgment. This makes it harder for people to realize they're stuck in a trauma bond, and it becomes even tougher to break free.
The relationship with alcohol itself can become a bit like a trauma bond as well. Think about it — when we rely on alcohol to relax, socialize, or get a break from our own mind, we are forming an attachment to it. Yet, time and again it falls short of our expectations. The temporary relief makes way for longer hangovers, our relationships suffer, and we wake up the next day with more anxious thoughts than before. Yet we keep coming back, pulled by the invisible but powerful strings of the unhealthy attachment we have innocently programmed into our brain.
Now that we've learned the stages, let's look at specific steps you can take to break free from trauma bonding.
And, if you're trying to untangle yourself from a trauma bond — especially one in which alcohol has played a part — don't hesitate to ask for help. There's no shame in reaching out to professionals or joining support groups. You don't have to deal with this alone!
