Alcohol and suicide are a complex association, often involving mental health conditions, family history, and a genetic predisposition.
We just covered a very sensitive and complex topic. Suicide risk may be a subject that resonates on some level with you. The good thing is that help is available in many forms. If you are interested in finding ways of improving your well-being physically and emotionally, or you want to examine your relationship with alcohol, then have a look at Reframe.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with science-backed knowledge to empower you 100% of the way. Our proven program has helped millions worldwide drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills to survive drinking less and thrive while navigating 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 be able to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re constantly 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 you adjust to a life with less (or no) alcohol.
And that’s not all! We launch fun challenges monthly, 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 seven days, so you have nothing 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!
Note: If you or someone you know is experiencing suicidal thoughts or is in crisis, call your local emergency number or mental health crisis hotline (911 or 988 in the United States). Click here for a list by country.
Life is full of ups and downs. There are moments of joy and laughter, shared experiences with our loved ones, and times when we experience sadness, disappointment, and frustration. Having this mix of feelings is perfectly normal — and part of life. But for some, feelings of despair and extreme sadness overshadow the good things. Without professional help, these feelings can become difficult to cope with.
When feelings of depression become overwhelming, some of us turn to self-medication, and alcohol is a common choice. While alcohol’s short-term effects offer relief from emotional pain, it only makes things worse in the long run. Alcohol misuse has serious physical, mental, and social consequences, one of which is suicide.
Let’s delve into the intricate link between alcohol and suicidal behaviors or thoughts and shed some light on this sensitive topic.
Having a drink may seem like a good way to relax, but alcohol can become a double-edged sword when misused. Alcohol may provide a fleeting escape from painful feelings, but it also opens the door to a host of mental health struggles and leads to a growing cycle of drinking followed by despair.
Let’s begin by defining alcohol misuse and suicidal thoughts as separate conditions before exploring their relationship with each other.
Unfortunately, these conditions go hand-in-hand, amplifying each other and creating a vicious negative feedback loop.
Unfortunately, suicidal thoughts are incredibly common, and recent research has painted a concerning picture.
There’s no doubt that alcohol plays a role in a sizable proportion of suicidal ideations and subsequent attempts, some of which are fatal. But what other factors are at play here?
Alcohol misuse and suicide are both extremely complex topics — many factors determine our mental health and our tendency to cope with substances. Let’s explore a few.
Although there is no single cause of suicidal thoughts, there is considerable research recognizing the link between alcohol and mental health conditions in general. For many people with mental health conditions, using alcohol as a form of self-medication is a common coping mechanism. For some, it’s a replacement for medical treatment, while for others, it temporarily alleviates their symptoms even while being treated.
The following are mental health disorders most commonly linked with alcohol misuse and dependence:
Let’s now explore how different medications interact. Given the prominent role alcohol plays in suicidal thoughts and behaviors, the potential for harm increases when it is mixed with other drugs.
When taking certain medications (including OTC meds), we need to be cautious of their interactions with other drugs — including alcohol. Adverse effects and warnings are listed on medications’ labels, and alcohol is often included.
When mixed with certain medications, alcohol can have serious adverse effects. This is especially true when it comes to drugs used to treat mental health conditions. The following drug types are noted to have possible negative effects when consuming alcohol:
The bottom line is that if we are taking medication for a psychiatric condition, alcohol can negatively affect our symptoms, reduce the effectiveness of our medication, and exacerbate suicidal thoughts.
There is reason to believe that genetics play a role in suicidal thoughts and behaviors, especially when alcohol and mental disorders are involved.
Suicide risk is estimated to be 17%−55% attributable to genetic factors. This tracks with findings that other psychiatric conditions are also theorized to have genetic components, including depression, psychosis, autism, and alcohol use disorder.
Why, exactly, is alcohol a trigger for these things, and who is most at risk for this response? Read on to learn how alcohol may increase the risk of suicidal thoughts and behavior.
Although alcohol alone doesn’t cause suicidal thoughts — it can trigger them. How, exactly?
This response to alcohol isn’t just a rare phenomenon; it happens all the time, even to celebrities.
Robin Williams passed away on August 11, 2014, at age 63. He was a beloved comedian and four-time Oscar nominee, and he suffered from chronic depression and alcohol abuse.
From the late 1970s until the early 1980s, Robin Williams was also addicted to cocaine, which he eventually gave up after a friend’s death from a cocaine overdose. Shortly after his recovery, he was diagnosed with major depression — a condition that followed him until his death. Although he stopped using cocaine, Robin Williams continued to struggle with alcohol misuse, despite several stints in treatment centers.
The results of Robin Williams’ autopsy showed no drugs or other substances present at the time of his death. However, Tohid (2016) concluded that alcohol, along with his depression, were two major contributors to his suicide.
The case of Robin Williams sadly illustrates how alcohol abuse can play a role in suicidal thoughts and behaviors. Research shows that quitting and cutting back on alcohol improves our mental health when coupled with professional care.
Alcohol’s role in suicidal thoughts and behaviors is complex. It includes a web of risk factors ranging from underlying mental health conditions to the cyclical nature of alcohol misuse and the many social elements intertwined within. The following are some of the risk factors associated with higher risk of suicidal behaviors:
These risk factors create a breeding ground for suicidal thoughts. If too many come together, some of us may be in a dangerous place. However, stopping or reducing drinking can also keep a suicide-prone person safer by preventing them from carrying out actions they might not consider while not under the influence.
Let’s examine some warning signs that may signal a heightened suicide risk. Remember that if you or someone you know is experiencing suicidal thoughts or is in crisis, call your local emergency number or mental health crisis hotline (911 or 988 in the United States).
Awareness of these risk factors and warning signs is crucial for early intervention. If you notice these signs in yourself or someone else, seek professional help promptly by dialing 988 in the United States or your local emergency hotline.
The fallout from losing a family member, friend, or acquaintance to suicide is dramatic and widespread. The best way to support someone struggling is to stay educated about warning signs. Prevention begins by understanding the multifaceted factors behind suicide and the influence of alcohol.
Effective preventive and support initiatives should be based on a holistic approach that combines mental health awareness, accessible resources, and compassionate support. These programs are crucial to preventing the emergence and escalation of suicidal thoughts linked to alcohol misuse.
Starting a conversation with a loved one about alcohol and suicidal thoughts is never easy. It requires empathy, patience, and a nonjudgmental approach. Here are several tips on approaching the topic, expressing concern, and empowering them to seek help:
Alcohol misuse and suicide are two complex, heavy, and emotionally taxing topics. Fortunately, there is hope for overcoming both of these circumstances. If you or someone you know is experiencing suicidal thoughts or is in crisis, call your local emergency number or mental health crisis hotline (911 or 988 in the United States). Click here for a list by country.
Note: If you or someone you know is experiencing suicidal thoughts or is in crisis, call your local emergency number or mental health crisis hotline (911 or 988 in the United States). Click here for a list by country.
Life is full of ups and downs. There are moments of joy and laughter, shared experiences with our loved ones, and times when we experience sadness, disappointment, and frustration. Having this mix of feelings is perfectly normal — and part of life. But for some, feelings of despair and extreme sadness overshadow the good things. Without professional help, these feelings can become difficult to cope with.
When feelings of depression become overwhelming, some of us turn to self-medication, and alcohol is a common choice. While alcohol’s short-term effects offer relief from emotional pain, it only makes things worse in the long run. Alcohol misuse has serious physical, mental, and social consequences, one of which is suicide.
Let’s delve into the intricate link between alcohol and suicidal behaviors or thoughts and shed some light on this sensitive topic.
Having a drink may seem like a good way to relax, but alcohol can become a double-edged sword when misused. Alcohol may provide a fleeting escape from painful feelings, but it also opens the door to a host of mental health struggles and leads to a growing cycle of drinking followed by despair.
Let’s begin by defining alcohol misuse and suicidal thoughts as separate conditions before exploring their relationship with each other.
Unfortunately, these conditions go hand-in-hand, amplifying each other and creating a vicious negative feedback loop.
Unfortunately, suicidal thoughts are incredibly common, and recent research has painted a concerning picture.
There’s no doubt that alcohol plays a role in a sizable proportion of suicidal ideations and subsequent attempts, some of which are fatal. But what other factors are at play here?
Alcohol misuse and suicide are both extremely complex topics — many factors determine our mental health and our tendency to cope with substances. Let’s explore a few.
Although there is no single cause of suicidal thoughts, there is considerable research recognizing the link between alcohol and mental health conditions in general. For many people with mental health conditions, using alcohol as a form of self-medication is a common coping mechanism. For some, it’s a replacement for medical treatment, while for others, it temporarily alleviates their symptoms even while being treated.
The following are mental health disorders most commonly linked with alcohol misuse and dependence:
Let’s now explore how different medications interact. Given the prominent role alcohol plays in suicidal thoughts and behaviors, the potential for harm increases when it is mixed with other drugs.
When taking certain medications (including OTC meds), we need to be cautious of their interactions with other drugs — including alcohol. Adverse effects and warnings are listed on medications’ labels, and alcohol is often included.
When mixed with certain medications, alcohol can have serious adverse effects. This is especially true when it comes to drugs used to treat mental health conditions. The following drug types are noted to have possible negative effects when consuming alcohol:
The bottom line is that if we are taking medication for a psychiatric condition, alcohol can negatively affect our symptoms, reduce the effectiveness of our medication, and exacerbate suicidal thoughts.
There is reason to believe that genetics play a role in suicidal thoughts and behaviors, especially when alcohol and mental disorders are involved.
Suicide risk is estimated to be 17%−55% attributable to genetic factors. This tracks with findings that other psychiatric conditions are also theorized to have genetic components, including depression, psychosis, autism, and alcohol use disorder.
Why, exactly, is alcohol a trigger for these things, and who is most at risk for this response? Read on to learn how alcohol may increase the risk of suicidal thoughts and behavior.
Although alcohol alone doesn’t cause suicidal thoughts — it can trigger them. How, exactly?
This response to alcohol isn’t just a rare phenomenon; it happens all the time, even to celebrities.
Robin Williams passed away on August 11, 2014, at age 63. He was a beloved comedian and four-time Oscar nominee, and he suffered from chronic depression and alcohol abuse.
From the late 1970s until the early 1980s, Robin Williams was also addicted to cocaine, which he eventually gave up after a friend’s death from a cocaine overdose. Shortly after his recovery, he was diagnosed with major depression — a condition that followed him until his death. Although he stopped using cocaine, Robin Williams continued to struggle with alcohol misuse, despite several stints in treatment centers.
The results of Robin Williams’ autopsy showed no drugs or other substances present at the time of his death. However, Tohid (2016) concluded that alcohol, along with his depression, were two major contributors to his suicide.
The case of Robin Williams sadly illustrates how alcohol abuse can play a role in suicidal thoughts and behaviors. Research shows that quitting and cutting back on alcohol improves our mental health when coupled with professional care.
Alcohol’s role in suicidal thoughts and behaviors is complex. It includes a web of risk factors ranging from underlying mental health conditions to the cyclical nature of alcohol misuse and the many social elements intertwined within. The following are some of the risk factors associated with higher risk of suicidal behaviors:
These risk factors create a breeding ground for suicidal thoughts. If too many come together, some of us may be in a dangerous place. However, stopping or reducing drinking can also keep a suicide-prone person safer by preventing them from carrying out actions they might not consider while not under the influence.
Let’s examine some warning signs that may signal a heightened suicide risk. Remember that if you or someone you know is experiencing suicidal thoughts or is in crisis, call your local emergency number or mental health crisis hotline (911 or 988 in the United States).
Awareness of these risk factors and warning signs is crucial for early intervention. If you notice these signs in yourself or someone else, seek professional help promptly by dialing 988 in the United States or your local emergency hotline.
The fallout from losing a family member, friend, or acquaintance to suicide is dramatic and widespread. The best way to support someone struggling is to stay educated about warning signs. Prevention begins by understanding the multifaceted factors behind suicide and the influence of alcohol.
Effective preventive and support initiatives should be based on a holistic approach that combines mental health awareness, accessible resources, and compassionate support. These programs are crucial to preventing the emergence and escalation of suicidal thoughts linked to alcohol misuse.
Starting a conversation with a loved one about alcohol and suicidal thoughts is never easy. It requires empathy, patience, and a nonjudgmental approach. Here are several tips on approaching the topic, expressing concern, and empowering them to seek help:
Alcohol misuse and suicide are two complex, heavy, and emotionally taxing topics. Fortunately, there is hope for overcoming both of these circumstances. If you or someone you know is experiencing suicidal thoughts or is in crisis, call your local emergency number or mental health crisis hotline (911 or 988 in the United States). Click here for a list by country.
Why does alcohol leave your head spinning? Discover the science behind booze-related dizziness in our latest blog! From inner ear troubles to dehydration dilemmas, get clued in on what's really going on.
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 been at a party, had a few too many drinks, and suddenly felt the world start spinning around you? It's probably not the room — it's the alcohol! That spinning sensation is a legitimate physical response and a common symptom after drinking a bit too much, and it can also happen after you lie down (hello, bed spins!). But why does alcohol make you dizzy? And how can we get rid of dizziness after drinking? Let's explore the science to find the answers.
The inner ear acts as the body's level, ensuring we can stand upright and know which way is up. It houses the so-called vestibular system — a fluid-filled labyrinth of canals and chambers lined with thousands of tiny hair cells that detect head movements and send signals to the brain. When everything functions correctly, we feel balanced and stable: the hair cells detect the slightest changes in our head's position and movement, send this information as electrical signals to our brain, and help us keep our equilibrium.
However, alcohol interferes with this system by diluting the fluid in the inner ear. As this fluid becomes less dense, the motion-detecting hairs within the ear become more sensitive. The result? The signals from the inner ear to the brain become slower and less precise. The brain receives a confusing message, and we feel like we’re on a merry-go-round as our sense of balance is thrown off.
It's worth noting that this effect is temporary. As alcohol levels drop, the fluid in the inner ear returns to its normal state, and balance is typically restored.
After a night of drinking, however, we might wake up and still feel the world spinning a bit — a sensation known as benign paroxysmal positional vertigo (BPPV). Tiny calcium particles in the inner ear can become dislodged due to alcohol's influence, leading to short episodes of dizziness when we move our head in certain positions.
Moreover, the disorienting sensation isn’t just about feeling dizzy for a while — it can have real consequences. This imbalance can lead to stumbles and falls, putting us at risk of injury, especially if we find ourselves in unfamiliar environments.
In addition to disrupting the balance mechanism in the inner ear, alcohol directly affects the brain, impacting the cerebellum — the region responsible for balance and coordination. While the cerebellum doesn't initiate movement, it's instrumental in making our motions smooth and coordinated. Imagine reaching for a glass of water: the cerebellum ensures our hands move fluidly, without overshooting or missing the target. Likewise, it helps us walk without veering off course and adjust our posture to avoid tripping or falling.
Alcohol disrupts the cerebellum's functioning, leading to poor coordination, unsteady movements, and — you guessed it! — dizziness. Here’s what happens in more detail:
Another reason alcohol might give us the spins? Blood pressure fluctuations.
Blood pressure measures the force of blood against the walls of our arteries as our heart pumps it around the body. It's represented by two numbers: systolic (the higher number, representing the force of our heartbeat) and diastolic (the lower number, representing the force when our heart rests between beats).
Alcohol is a depressant that slows the nervous system and causes blood vessels to expand, leading to decreased blood pressure. When blood pressure drops suddenly, it can lead to lightheadedness and dizziness, especially when first standing up from a seated or lying position.
When our blood pressure drops due to alcohol, a few things can happen:
Awareness is pivotal. If you choose to consume alcohol, it's essential to know its potential effects on your blood pressure. Here are a couple of pointers:
Alcohol has a tricky relationship with our body's hydration levels, and it can lead to a parched feeling and dehydration-related dizziness. Before we tackle alcohol’s role, though, let’s review what dehydration means.
Dehydration occurs when the body loses more fluids than it takes in — an imbalance that leaves the body without enough water and other fluids to function correctly. Symptoms can range from mild thirst and dry skin to severe complications.
Alcohol acts as a diuretic: it promotes diuresis, the increased production of urine. Sounds harmless, right? But when we’re constantly running to the restroom after a few drinks, we’re rapidly losing fluids, making it hard for the body to keep up with its hydration needs.
When dehydration intensifies, a domino effect follows, leading to dizziness:
While not dizziness in the traditional sense, alcohol impairs our cognitive abilities. This cognitive impairment can lead to disorientation, which can feel like dizziness. Booze clouds our judgment, slows our reaction time, and impacts our decision-making abilities — all of which can make us feel unsteady on our feet.
Just as every person is unique, so is our response to alcohol. Several factors can influence how dizzy we get:
Feeling dizzy after a few drinks is one thing, but what if that spinning sensation lingers or feels more intense than usual? While occasional dizziness from drinking can be explained by the factors we've discussed, it's important to recognize when it might be a red flag for something more serious.
Dizziness can be a symptom of various conditions unrelated to alcohol:
If we’re experiencing any of the following in addition to dizziness, it might be time to consult a medical professional:
Dizziness might seem like a fleeting inconvenience, but it's our body's way of waving a red flag. While alcohol-induced dizziness can be temporary and harmless, it's crucial to recognize when it might be hinting at something deeper. Trust your body, listen to its cues, and when in doubt, always seek professional advice. Safety first!
If you're on a journey to quit or cut back on alcohol, these steps will show you how to get rid of dizziness after drinking while supporting your overall well-being.
While dizziness might seem like just another side effect of drinking, understanding the science behind it can be empowering, especially for those looking to reduce or quit their alcohol consumption. In addition to learning how to stop spinning when feeling a bit drunk, we can also see alcohol-related dizziness as a sign that maybe it’s time to reexamine our relationship with booze. Knowledge and actionable steps can help us walk our path to wellness with confidence!
Have you ever been at a party, had a few too many drinks, and suddenly felt the world start spinning around you? It's probably not the room — it's the alcohol! That spinning sensation is a legitimate physical response and a common symptom after drinking a bit too much, and it can also happen after you lie down (hello, bed spins!). But why does alcohol make you dizzy? And how can we get rid of dizziness after drinking? Let's explore the science to find the answers.
The inner ear acts as the body's level, ensuring we can stand upright and know which way is up. It houses the so-called vestibular system — a fluid-filled labyrinth of canals and chambers lined with thousands of tiny hair cells that detect head movements and send signals to the brain. When everything functions correctly, we feel balanced and stable: the hair cells detect the slightest changes in our head's position and movement, send this information as electrical signals to our brain, and help us keep our equilibrium.
However, alcohol interferes with this system by diluting the fluid in the inner ear. As this fluid becomes less dense, the motion-detecting hairs within the ear become more sensitive. The result? The signals from the inner ear to the brain become slower and less precise. The brain receives a confusing message, and we feel like we’re on a merry-go-round as our sense of balance is thrown off.
It's worth noting that this effect is temporary. As alcohol levels drop, the fluid in the inner ear returns to its normal state, and balance is typically restored.
After a night of drinking, however, we might wake up and still feel the world spinning a bit — a sensation known as benign paroxysmal positional vertigo (BPPV). Tiny calcium particles in the inner ear can become dislodged due to alcohol's influence, leading to short episodes of dizziness when we move our head in certain positions.
Moreover, the disorienting sensation isn’t just about feeling dizzy for a while — it can have real consequences. This imbalance can lead to stumbles and falls, putting us at risk of injury, especially if we find ourselves in unfamiliar environments.
In addition to disrupting the balance mechanism in the inner ear, alcohol directly affects the brain, impacting the cerebellum — the region responsible for balance and coordination. While the cerebellum doesn't initiate movement, it's instrumental in making our motions smooth and coordinated. Imagine reaching for a glass of water: the cerebellum ensures our hands move fluidly, without overshooting or missing the target. Likewise, it helps us walk without veering off course and adjust our posture to avoid tripping or falling.
Alcohol disrupts the cerebellum's functioning, leading to poor coordination, unsteady movements, and — you guessed it! — dizziness. Here’s what happens in more detail:
Another reason alcohol might give us the spins? Blood pressure fluctuations.
Blood pressure measures the force of blood against the walls of our arteries as our heart pumps it around the body. It's represented by two numbers: systolic (the higher number, representing the force of our heartbeat) and diastolic (the lower number, representing the force when our heart rests between beats).
Alcohol is a depressant that slows the nervous system and causes blood vessels to expand, leading to decreased blood pressure. When blood pressure drops suddenly, it can lead to lightheadedness and dizziness, especially when first standing up from a seated or lying position.
When our blood pressure drops due to alcohol, a few things can happen:
Awareness is pivotal. If you choose to consume alcohol, it's essential to know its potential effects on your blood pressure. Here are a couple of pointers:
Alcohol has a tricky relationship with our body's hydration levels, and it can lead to a parched feeling and dehydration-related dizziness. Before we tackle alcohol’s role, though, let’s review what dehydration means.
Dehydration occurs when the body loses more fluids than it takes in — an imbalance that leaves the body without enough water and other fluids to function correctly. Symptoms can range from mild thirst and dry skin to severe complications.
Alcohol acts as a diuretic: it promotes diuresis, the increased production of urine. Sounds harmless, right? But when we’re constantly running to the restroom after a few drinks, we’re rapidly losing fluids, making it hard for the body to keep up with its hydration needs.
When dehydration intensifies, a domino effect follows, leading to dizziness:
While not dizziness in the traditional sense, alcohol impairs our cognitive abilities. This cognitive impairment can lead to disorientation, which can feel like dizziness. Booze clouds our judgment, slows our reaction time, and impacts our decision-making abilities — all of which can make us feel unsteady on our feet.
Just as every person is unique, so is our response to alcohol. Several factors can influence how dizzy we get:
Feeling dizzy after a few drinks is one thing, but what if that spinning sensation lingers or feels more intense than usual? While occasional dizziness from drinking can be explained by the factors we've discussed, it's important to recognize when it might be a red flag for something more serious.
Dizziness can be a symptom of various conditions unrelated to alcohol:
If we’re experiencing any of the following in addition to dizziness, it might be time to consult a medical professional:
Dizziness might seem like a fleeting inconvenience, but it's our body's way of waving a red flag. While alcohol-induced dizziness can be temporary and harmless, it's crucial to recognize when it might be hinting at something deeper. Trust your body, listen to its cues, and when in doubt, always seek professional advice. Safety first!
If you're on a journey to quit or cut back on alcohol, these steps will show you how to get rid of dizziness after drinking while supporting your overall well-being.
While dizziness might seem like just another side effect of drinking, understanding the science behind it can be empowering, especially for those looking to reduce or quit their alcohol consumption. In addition to learning how to stop spinning when feeling a bit drunk, we can also see alcohol-related dizziness as a sign that maybe it’s time to reexamine our relationship with booze. Knowledge and actionable steps can help us walk our path to wellness with confidence!
Dive into the science of support systems! Learn to cultivate a robust network to increase the success of your recovery and prevent relapse.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
When you’re going through recovery, even little steps can seem daunting. But they don't have to be! You’re not alone in your journey toward a healthy life. Most importantly, you don’t have to face everything alone. No matter what we’re facing — work-related stress, personal hurdles, or the twists and turns of everyday life — a robust support network can be the anchor that keeps us grounded and resilient. Let’s explore why our social connections matter!
A support system extends beyond a mere network of acquaintances: it’s a dynamic and evolving lifeline that pushes us towards personal growth and resilience. Each of our collection of relationships serve a unique purpose in our lives. Having a robust support system offers a framework for our emotional and mental infrastructure, helping us navigate life’s challenges and uncertainties.
From the bonds of family and the camaraderie of friends to the mentorship of colleagues, support systems come in all shapes and forms. All of these connections contribute to a mosaic of emotional, practical, and informational support. Let’s explore three different types of support systems.
Human connection is a powerful force for change and growth. Science has documented the profound impact that support has on our mental and emotional well-being.
Central to the neuroscience of connection is the hormone oxytocin, the "bonding hormone" or "love hormone." Released in response to positive social interactions, oxytocin acts as a biochemical messenger, fostering feelings of trust, empathy, and connection. Picture it as the glue that binds us together, creating emotional bonds that contribute significantly to our mental well-being.
Research has shown that even simple acts of kindness, such as a hug or a shared laugh, can trigger the release of oxytocin. This hormone not only enhances social bonding but also reduces stress levels and promotes an overall sense of well-being. In essence, our brains are biologically predisposed to seek out and cherish social connections, as these connections provide a neurochemical reward that reinforces the importance of human relationships.
Another intriguing aspect of the neuroscience of connection involves mirror neurons, a class of brain cells that fire not only when we ourselves perform an action but also when we merely observe someone else performing an action. This neural mirroring mechanism forms the basis for empathy, allowing us to emotionally resonate with those around us.
When we witness a friend's joy, our mirror neurons fire in resonance, mirroring that joy within our own neural circuitry. Conversely, during times of distress, the shared neural responses enable us to comprehend and empathize with the emotional states of others. This neural synchrony is a powerful tool for building rapport and understanding, helping us feel interconnected.
The neuroscience of connection sheds light on the adaptive advantages of social bonds. From an ancestral standpoint, humans relied on social groups for survival, protection, and the sharing of resources. The brain's predisposition to reward social interactions with positive neurochemical responses highlights the importance of cooperation and communal living. It is clear that we have an innate desire for social belonging.
Given what we know about social connections, let’s explore how they are important for the recovery process and for our overall mental well-being.
Recovery, by its very nature, is a multifaceted and arduous process. Whether overcoming substance abuse, grappling with mental health issues, or facing the aftermath of life-altering events, you may face many challenges. Trying to work through these challenges alone is extremely difficult.
In recovery, you may grapple with a spectrum of emotions — from shame and guilt to fear and uncertainty. A robust support system functions as a safety net, helping us work through our negative emotions and remain grounded. Supportive friends and family members can also actively participate in our recovery plan, whether by attending therapy sessions with us, participating in wellness activities, or simply celebrating milestones. This collaborative effort transforms the recovery journey into a shared journey towards resilience.
One tangible aspect of the importance of support systems in recovery lies in their ability to mitigate the risks of relapse. The journey towards sustained recovery is seldom linear; setbacks and challenges are almost inevitable. Our support network can help prevent relapse by keeping us accountable and adhere to our recovery goals. A network that understands the triggers, recognizes warning signs, and intervenes when necessary serves as a preemptive strike against relapse. This proactive approach is grounded in the principle that recovery is not defined by momentary setbacks but by the collective commitment to continuous growth and improvement.
Moreover, scientific research consistently underscores the correlation between a strong support system and positive outcomes in recovery. Studies have shown that individuals with supportive social networks are more likely to maintain abstinence, experience improved mental well-being, and sustain long-term recovery compared to those lacking such support.
The neurobiological impact of social connections also comes into play. Positive social interactions trigger the release of neurotransmitters such as oxytocin and dopamine, which contribute to a sense of reward, pleasure, and emotional well-being. These neurochemical responses not only enhance the overall quality of life but also play a role in reinforcing our positive behaviors and habits. This contributes to our recovery progress.
A robust support system isn’t built overnight. Instead, it is a gradual and intentional process, requiring self-reflection, proactive engagement, and a willingness to cultivate meaningful connections. You can take the following steps to build a strong support system.
1. Identify Your Circle
Begin your journey by identifying people who radiate positivity and understanding. They can include a close friend who listens without judgment, a family member who offers unwavering support, or even a support group where shared experiences foster a sense of camaraderie. The key is to surround yourself with people who contribute positively to your well-being and understand the nuances of your journey.
Consider those who uplift you during challenging times, celebrate your successes, and genuinely care about your holistic growth. These people form the foundation of your support system, the pillars upon which you can lean when challenges arise.
2. Communicate Openly
Honest communication is the bedrock of any strong support system. Cultivate open communication with those in your circle, expressing your needs, fears, and aspirations. By openly sharing your thoughts and emotions, you create a space for genuine understanding and empathy to flourish.
This communication is a two-way street. Encourage your support network to share their own experiences, concerns, and aspirations. A culture of openness fosters deeper connections, allowing each member to contribute authentically to the growth and well-being of the collective.
3. Diversify Your Network
A well-rounded support system includes different types of relationships. While close friends and family are invaluable, consider cultivating connections in different spheres of your life. Engage with colleagues at work, participate in community activities, or explore shared interests within your personal life.
Diversifying your network not only broadens the perspectives available to you but also ensures that your support system remains dynamic and multifaceted. Different relationships bring unique qualities, offering varied forms of support that cater to different aspects of your well-being.
4. Set Boundaries
While support is essential, it's crucial to establish boundaries. Setting boundaries involves expressing when and how you need support, as well as being mindful of your own well-being. This may include articulating your need for alone time, establishing limits on the type of advice or assistance you seek, and ensuring that the support you receive aligns with your values and goals.
Clearly communicate your needs, expectations, and limitations to ensure a healthy balance between giving and receiving support. Recognize that self-care is an integral part of sustaining a support system.
Remember, building a support system is a gradual, iterative process. Small steps, consistently taken, can yield profound results. In the next section, we'll explore actionable steps and innovative ways to strengthen your support system.
Our support systems bring us resilience, understanding, and connection. No matter how it feels to navigate the complexities of recovery and mental well-being, remember that you are not alone. Cultivating a robust support system is not just a choice; it's a transformative aid towards a healthier, more fulfilling life.
In the words of renowned psychologist Carl Rogers, "The only person who is educated is the one who has learned how to learn and change." Embrace change, nurture your connections, and step into a future where your support system boosts you toward a brighter tomorrow.
When you’re going through recovery, even little steps can seem daunting. But they don't have to be! You’re not alone in your journey toward a healthy life. Most importantly, you don’t have to face everything alone. No matter what we’re facing — work-related stress, personal hurdles, or the twists and turns of everyday life — a robust support network can be the anchor that keeps us grounded and resilient. Let’s explore why our social connections matter!
A support system extends beyond a mere network of acquaintances: it’s a dynamic and evolving lifeline that pushes us towards personal growth and resilience. Each of our collection of relationships serve a unique purpose in our lives. Having a robust support system offers a framework for our emotional and mental infrastructure, helping us navigate life’s challenges and uncertainties.
From the bonds of family and the camaraderie of friends to the mentorship of colleagues, support systems come in all shapes and forms. All of these connections contribute to a mosaic of emotional, practical, and informational support. Let’s explore three different types of support systems.
Human connection is a powerful force for change and growth. Science has documented the profound impact that support has on our mental and emotional well-being.
Central to the neuroscience of connection is the hormone oxytocin, the "bonding hormone" or "love hormone." Released in response to positive social interactions, oxytocin acts as a biochemical messenger, fostering feelings of trust, empathy, and connection. Picture it as the glue that binds us together, creating emotional bonds that contribute significantly to our mental well-being.
Research has shown that even simple acts of kindness, such as a hug or a shared laugh, can trigger the release of oxytocin. This hormone not only enhances social bonding but also reduces stress levels and promotes an overall sense of well-being. In essence, our brains are biologically predisposed to seek out and cherish social connections, as these connections provide a neurochemical reward that reinforces the importance of human relationships.
Another intriguing aspect of the neuroscience of connection involves mirror neurons, a class of brain cells that fire not only when we ourselves perform an action but also when we merely observe someone else performing an action. This neural mirroring mechanism forms the basis for empathy, allowing us to emotionally resonate with those around us.
When we witness a friend's joy, our mirror neurons fire in resonance, mirroring that joy within our own neural circuitry. Conversely, during times of distress, the shared neural responses enable us to comprehend and empathize with the emotional states of others. This neural synchrony is a powerful tool for building rapport and understanding, helping us feel interconnected.
The neuroscience of connection sheds light on the adaptive advantages of social bonds. From an ancestral standpoint, humans relied on social groups for survival, protection, and the sharing of resources. The brain's predisposition to reward social interactions with positive neurochemical responses highlights the importance of cooperation and communal living. It is clear that we have an innate desire for social belonging.
Given what we know about social connections, let’s explore how they are important for the recovery process and for our overall mental well-being.
Recovery, by its very nature, is a multifaceted and arduous process. Whether overcoming substance abuse, grappling with mental health issues, or facing the aftermath of life-altering events, you may face many challenges. Trying to work through these challenges alone is extremely difficult.
In recovery, you may grapple with a spectrum of emotions — from shame and guilt to fear and uncertainty. A robust support system functions as a safety net, helping us work through our negative emotions and remain grounded. Supportive friends and family members can also actively participate in our recovery plan, whether by attending therapy sessions with us, participating in wellness activities, or simply celebrating milestones. This collaborative effort transforms the recovery journey into a shared journey towards resilience.
One tangible aspect of the importance of support systems in recovery lies in their ability to mitigate the risks of relapse. The journey towards sustained recovery is seldom linear; setbacks and challenges are almost inevitable. Our support network can help prevent relapse by keeping us accountable and adhere to our recovery goals. A network that understands the triggers, recognizes warning signs, and intervenes when necessary serves as a preemptive strike against relapse. This proactive approach is grounded in the principle that recovery is not defined by momentary setbacks but by the collective commitment to continuous growth and improvement.
Moreover, scientific research consistently underscores the correlation between a strong support system and positive outcomes in recovery. Studies have shown that individuals with supportive social networks are more likely to maintain abstinence, experience improved mental well-being, and sustain long-term recovery compared to those lacking such support.
The neurobiological impact of social connections also comes into play. Positive social interactions trigger the release of neurotransmitters such as oxytocin and dopamine, which contribute to a sense of reward, pleasure, and emotional well-being. These neurochemical responses not only enhance the overall quality of life but also play a role in reinforcing our positive behaviors and habits. This contributes to our recovery progress.
A robust support system isn’t built overnight. Instead, it is a gradual and intentional process, requiring self-reflection, proactive engagement, and a willingness to cultivate meaningful connections. You can take the following steps to build a strong support system.
1. Identify Your Circle
Begin your journey by identifying people who radiate positivity and understanding. They can include a close friend who listens without judgment, a family member who offers unwavering support, or even a support group where shared experiences foster a sense of camaraderie. The key is to surround yourself with people who contribute positively to your well-being and understand the nuances of your journey.
Consider those who uplift you during challenging times, celebrate your successes, and genuinely care about your holistic growth. These people form the foundation of your support system, the pillars upon which you can lean when challenges arise.
2. Communicate Openly
Honest communication is the bedrock of any strong support system. Cultivate open communication with those in your circle, expressing your needs, fears, and aspirations. By openly sharing your thoughts and emotions, you create a space for genuine understanding and empathy to flourish.
This communication is a two-way street. Encourage your support network to share their own experiences, concerns, and aspirations. A culture of openness fosters deeper connections, allowing each member to contribute authentically to the growth and well-being of the collective.
3. Diversify Your Network
A well-rounded support system includes different types of relationships. While close friends and family are invaluable, consider cultivating connections in different spheres of your life. Engage with colleagues at work, participate in community activities, or explore shared interests within your personal life.
Diversifying your network not only broadens the perspectives available to you but also ensures that your support system remains dynamic and multifaceted. Different relationships bring unique qualities, offering varied forms of support that cater to different aspects of your well-being.
4. Set Boundaries
While support is essential, it's crucial to establish boundaries. Setting boundaries involves expressing when and how you need support, as well as being mindful of your own well-being. This may include articulating your need for alone time, establishing limits on the type of advice or assistance you seek, and ensuring that the support you receive aligns with your values and goals.
Clearly communicate your needs, expectations, and limitations to ensure a healthy balance between giving and receiving support. Recognize that self-care is an integral part of sustaining a support system.
Remember, building a support system is a gradual, iterative process. Small steps, consistently taken, can yield profound results. In the next section, we'll explore actionable steps and innovative ways to strengthen your support system.
Our support systems bring us resilience, understanding, and connection. No matter how it feels to navigate the complexities of recovery and mental well-being, remember that you are not alone. Cultivating a robust support system is not just a choice; it's a transformative aid towards a healthier, more fulfilling life.
In the words of renowned psychologist Carl Rogers, "The only person who is educated is the one who has learned how to learn and change." Embrace change, nurture your connections, and step into a future where your support system boosts you toward a brighter tomorrow.
Unlock the science of changing habits with our latest blog on habit stacking! Discover why this strategy is a game-changer for reducing alcohol and how your brain plays a vital role in making it all stick.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Ever wondered how you can remember the lyrics to a song from 10 years ago, but forget where you placed your keys yesterday? Our brains are wired to follow routines that are reinforced through repetition. When we engage in repeated behaviors, neural pathways within our brain are reinforced, and actions become more automated.
There’s been a lot of talk about habits in psychological circles in the last decade. One concept that’s particularly attention-worthy is habit stacking, an idea popularized by author S. J. Scott. The principle behind it is exactly what it sounds like: adding new habits to ones we’ve already established. It works because small changes can make a big impact over time.
Habit stacking might sound like a contemporary life hack, but its roots stretch back over a century. Let’s delve into the studies and findings that show why habit stacking is more than just a buzzword. You’ll soon understand why habit stacking can be your ace in the hole for cutting back on alcohol (and making other positive changes, too!).
The concept of habit stacking actually goes back to an early branch of psychology known as classical conditioning. Russian scientist Ivan Pavlov made waves in this area of research in the mid 1800s with his dogs by showing that behaviors can be conditioned by association. Pavlov observed that his dogs began to associate the sound of a bell with being fed, eventually salivating at the sound alone. You're not a dog, and we're not ringing bells here, but the principle is quite similar. When humans connect a new desired behavior (for example, drinking water) with an old, established habit (such as brushing our teeth), the brain starts associating the two. Over time, skipping the new behavior feels out of place and performing the conditioned action becomes the default behavior.
Decades after Pavlov, neuroscientist Ann Graybiel has shown through her research that as habits form, activity patterns in the brain change. Initially, there's a spike in brain activity when a habit starts and another spike when it concludes. As the habit becomes ingrained, the brain activity diminishes in the middle phase. This is referred to as the habit loop, which includes a cue, a routine, and a reward — a concept Graybiel outlined in her 1996 study.
Research shows that the basal ganglia play an especially important role in the habit loop process. When we engage in a behavior repeatedly, the basal ganglia stores this information, ensuring the action becomes more automatic and requires less cognitive effort over time.
Think of it this way: the first time you tried tying your shoelaces, it probably required a lot of focus. Now? You do it effortlessly while holding a conversation or listening to a podcast. This transition from conscious action to automatic behavior is the magic of the basal ganglia.
Habit stacking uses the concept of habit loops by introducing a new routine immediately after a cue and before the brain receives its reward. It’s like sneaking a little bonus action into the middle of a well-oiled process.
The reason habit stacking works so well is that it harnesses the brain’s love for predictability by anchoring the new desired behavior to a well-established one. Our brains are exceptionally efficient, running on auto-pilot for many of our daily activities. They thrive on predictability — so much so that a deviation from routine can sometimes feel "off." This is why missing your morning coffee or forgetting to set your alarm at night might throw your whole day into a spin.
Habit stacking leverages this need for routine by making the new habit feel like an extension of the old one. Over time, skipping the new habit might even make our brain feel like something's missing!
By introducing a new habit alongside an existing routine, we’re tapping into existing brain circuits and hitching a ride on an already established neural pathway. Instead of creating a whole new one from scratch, we’re adding a slight detour to the one that’s already well-traveled. This makes the integration of a new habit less daunting for the brain.
There's a saying in neuroscience: "Neurons that fire together, wire together." Research shows that every time we repeat a habit, the connection between the neurons involved in it strengthens. By consistently pairing a new habit with an old one, we’re reinforcing the neural association between the two. The more we practice our habit stack, the stronger the connection becomes, eventually cementing the new habit as a regular part of our routine.
In terms of the basal ganglia, "stacking" a new healthy habit onto an existing one uses the brain's wiring to our advantage. We’re telling our basal ganglia, "Hey, I know you love patterns, so let's add a quick, positive habit to this existing loop!"
Context plays a pivotal role in our behaviors. Certain environments or triggers can prompt specific actions, often without us even realizing it. Habit stacking utilizes this by tying our new habit to a particular context or trigger. For instance, the act of sitting in your favorite chair in the evening might have once prompted you to pour a drink. By habit stacking, we can reframe this context to instead signal a moment of relaxation, perhaps with a cup of herbal tea, a few minutes with the cat, or a couple rounds of deep breathing.
In 2002, University of California psychologist Wendy Wood presented findings in the journal Current Directions in Psychological Science on how our environments shape our habits. The study found that consistent contextual cues, such as specific locations or preceding actions, can trigger habits even if the person wasn’t consciously intending to perform them. In terms of habit stacking, this research underlines the importance of choosing a strong, consistent anchor habit to stack upon.
The genius of habit stacking lies in its simplicity. Rather than fighting the brain's natural tendencies, we’re working in tandem with them. Understanding why the practice is so effective can give us the confidence and insight needed to make lasting, positive changes.
One of the most beautiful aspects of this process is that it doesn’t demand drastic changes. In a 2005 study published in the British Journal of General Practice, researchers found that even minor alterations in behavior can lead to significant lifestyle modifications over time. When we use habit stacking, we’re gently introducing these small tweaks, setting the stage for larger shifts in the future.
Consistently achieving small wins can be incredibly motivating. When we successfully incorporate a new behavior into an existing routine, we create a ripple effect: we begin to trust our ability to make positive changes, which can spur us on to tackle bigger challenges in the future.
In the context of cutting back on alcohol, these tiny, seemingly inconsequential adjustments can give us a strategic advantage and snowball into transformative life changes. By understanding the science of habit stacking and harnessing the power of our own brain, we can craft a roadmap towards a healthier, alcohol-reduced future, giving ourselves a fighting chance to rewire those neurons for the better.
Here’s how applying habit stacking to alcohol reduction can truly be a game-changer:
Ready to give habit stacking a go? Here are seven unique, interesting, and specific action steps to help you on your journey.
We’re impatient! We often seek immediate and large-scale changes. Yet the true essence of meaningful growth lies in our consistent, incremental, daily steps. Habit stacking is more than just a technique to introduce a new behavior or cut back on alcohol. It's a holistic approach to life, urging us to recognize the potential in our everyday routines.
As you start building and stacking these habits, consider the broader implications. Every new behavior you add to an existing one nudges you closer to a life marked by intention, health, and well-being. These small shifts, done consistently, can create a ripple effect, touching every facet of your life — from relationships to personal goals, mental well-being, and physical health.
As we begin habit stacking, we’re not just adopting a new strategy; we’re making a profound commitment to ourselves. We’re signaling to our brain and body that every day is an opportunity to build a life that resonates with purpose and meaning. A more meaningful life doesn't require grand gestures. Often, it's the consistent, purposeful steps we take daily that lead us to our most cherished destinations. This path is scientifically backed and has helped many people turn the daunting task of lifestyle change into manageable, bite-sized pieces.
In the words of Lao Tsu, habits are the building blocks of our lives: “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
Ready to stack your way to a better you? Let's make it happen!
Ever wondered how you can remember the lyrics to a song from 10 years ago, but forget where you placed your keys yesterday? Our brains are wired to follow routines that are reinforced through repetition. When we engage in repeated behaviors, neural pathways within our brain are reinforced, and actions become more automated.
There’s been a lot of talk about habits in psychological circles in the last decade. One concept that’s particularly attention-worthy is habit stacking, an idea popularized by author S. J. Scott. The principle behind it is exactly what it sounds like: adding new habits to ones we’ve already established. It works because small changes can make a big impact over time.
Habit stacking might sound like a contemporary life hack, but its roots stretch back over a century. Let’s delve into the studies and findings that show why habit stacking is more than just a buzzword. You’ll soon understand why habit stacking can be your ace in the hole for cutting back on alcohol (and making other positive changes, too!).
The concept of habit stacking actually goes back to an early branch of psychology known as classical conditioning. Russian scientist Ivan Pavlov made waves in this area of research in the mid 1800s with his dogs by showing that behaviors can be conditioned by association. Pavlov observed that his dogs began to associate the sound of a bell with being fed, eventually salivating at the sound alone. You're not a dog, and we're not ringing bells here, but the principle is quite similar. When humans connect a new desired behavior (for example, drinking water) with an old, established habit (such as brushing our teeth), the brain starts associating the two. Over time, skipping the new behavior feels out of place and performing the conditioned action becomes the default behavior.
Decades after Pavlov, neuroscientist Ann Graybiel has shown through her research that as habits form, activity patterns in the brain change. Initially, there's a spike in brain activity when a habit starts and another spike when it concludes. As the habit becomes ingrained, the brain activity diminishes in the middle phase. This is referred to as the habit loop, which includes a cue, a routine, and a reward — a concept Graybiel outlined in her 1996 study.
Research shows that the basal ganglia play an especially important role in the habit loop process. When we engage in a behavior repeatedly, the basal ganglia stores this information, ensuring the action becomes more automatic and requires less cognitive effort over time.
Think of it this way: the first time you tried tying your shoelaces, it probably required a lot of focus. Now? You do it effortlessly while holding a conversation or listening to a podcast. This transition from conscious action to automatic behavior is the magic of the basal ganglia.
Habit stacking uses the concept of habit loops by introducing a new routine immediately after a cue and before the brain receives its reward. It’s like sneaking a little bonus action into the middle of a well-oiled process.
The reason habit stacking works so well is that it harnesses the brain’s love for predictability by anchoring the new desired behavior to a well-established one. Our brains are exceptionally efficient, running on auto-pilot for many of our daily activities. They thrive on predictability — so much so that a deviation from routine can sometimes feel "off." This is why missing your morning coffee or forgetting to set your alarm at night might throw your whole day into a spin.
Habit stacking leverages this need for routine by making the new habit feel like an extension of the old one. Over time, skipping the new habit might even make our brain feel like something's missing!
By introducing a new habit alongside an existing routine, we’re tapping into existing brain circuits and hitching a ride on an already established neural pathway. Instead of creating a whole new one from scratch, we’re adding a slight detour to the one that’s already well-traveled. This makes the integration of a new habit less daunting for the brain.
There's a saying in neuroscience: "Neurons that fire together, wire together." Research shows that every time we repeat a habit, the connection between the neurons involved in it strengthens. By consistently pairing a new habit with an old one, we’re reinforcing the neural association between the two. The more we practice our habit stack, the stronger the connection becomes, eventually cementing the new habit as a regular part of our routine.
In terms of the basal ganglia, "stacking" a new healthy habit onto an existing one uses the brain's wiring to our advantage. We’re telling our basal ganglia, "Hey, I know you love patterns, so let's add a quick, positive habit to this existing loop!"
Context plays a pivotal role in our behaviors. Certain environments or triggers can prompt specific actions, often without us even realizing it. Habit stacking utilizes this by tying our new habit to a particular context or trigger. For instance, the act of sitting in your favorite chair in the evening might have once prompted you to pour a drink. By habit stacking, we can reframe this context to instead signal a moment of relaxation, perhaps with a cup of herbal tea, a few minutes with the cat, or a couple rounds of deep breathing.
In 2002, University of California psychologist Wendy Wood presented findings in the journal Current Directions in Psychological Science on how our environments shape our habits. The study found that consistent contextual cues, such as specific locations or preceding actions, can trigger habits even if the person wasn’t consciously intending to perform them. In terms of habit stacking, this research underlines the importance of choosing a strong, consistent anchor habit to stack upon.
The genius of habit stacking lies in its simplicity. Rather than fighting the brain's natural tendencies, we’re working in tandem with them. Understanding why the practice is so effective can give us the confidence and insight needed to make lasting, positive changes.
One of the most beautiful aspects of this process is that it doesn’t demand drastic changes. In a 2005 study published in the British Journal of General Practice, researchers found that even minor alterations in behavior can lead to significant lifestyle modifications over time. When we use habit stacking, we’re gently introducing these small tweaks, setting the stage for larger shifts in the future.
Consistently achieving small wins can be incredibly motivating. When we successfully incorporate a new behavior into an existing routine, we create a ripple effect: we begin to trust our ability to make positive changes, which can spur us on to tackle bigger challenges in the future.
In the context of cutting back on alcohol, these tiny, seemingly inconsequential adjustments can give us a strategic advantage and snowball into transformative life changes. By understanding the science of habit stacking and harnessing the power of our own brain, we can craft a roadmap towards a healthier, alcohol-reduced future, giving ourselves a fighting chance to rewire those neurons for the better.
Here’s how applying habit stacking to alcohol reduction can truly be a game-changer:
Ready to give habit stacking a go? Here are seven unique, interesting, and specific action steps to help you on your journey.
We’re impatient! We often seek immediate and large-scale changes. Yet the true essence of meaningful growth lies in our consistent, incremental, daily steps. Habit stacking is more than just a technique to introduce a new behavior or cut back on alcohol. It's a holistic approach to life, urging us to recognize the potential in our everyday routines.
As you start building and stacking these habits, consider the broader implications. Every new behavior you add to an existing one nudges you closer to a life marked by intention, health, and well-being. These small shifts, done consistently, can create a ripple effect, touching every facet of your life — from relationships to personal goals, mental well-being, and physical health.
As we begin habit stacking, we’re not just adopting a new strategy; we’re making a profound commitment to ourselves. We’re signaling to our brain and body that every day is an opportunity to build a life that resonates with purpose and meaning. A more meaningful life doesn't require grand gestures. Often, it's the consistent, purposeful steps we take daily that lead us to our most cherished destinations. This path is scientifically backed and has helped many people turn the daunting task of lifestyle change into manageable, bite-sized pieces.
In the words of Lao Tsu, habits are the building blocks of our lives: “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
Ready to stack your way to a better you? Let's make it happen!
Alcohol causes both short- and long-term effects on testosterone levels in men. Research indicates that even small amounts of alcohol can decrease the amount of testosterone in the blood, while chronic alcohol misuse can lead to sustained lower levels and reduced sperm count.
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!
Some of the effects of alcohol on our physical body are fairly obvious: we might feel our heart starting to race after several drinks, or realize we have to urinate more frequently once we begin drinking.
Other effects are a bit more subtle, but they’re no less detrimental to our health and well-being. Alcohol’s effect on men’s testosterone is one example. In fact, studies have found that heavy alcohol consumption results in reduced testosterone levels in the blood.
Testosterone is the primary sex hormone in males, and it plays a number of important roles, such as the development of the penis and testicles, the deepening of voice during and the appearance of facial and pubic hair starting at puberty, muscle size and strength, bone growth and strength, sex drive, and sperm production.
Testosterone levels can also affect our mood. For instance, low levels of testosterone can enhance moodiness or lead to feelings of depression and low self-esteem. It can also lead to decreased sex drive, less energy, weight gain, less body hair, and thinner bones.
As a hormone, testosterone is part of our endocrine system — the network of glands and organs that make hormones and release them directly into the blood so they can travel to tissues and organs all over our body.
The production of testosterone in men is controlled by signals sent from the brain to the pituitary gland at the base of our brain. The pituitary gland then relays signals to the testes to produce testosterone. A “feedback loop” continually regulates the amount of testosterone in the blood; when testosterone levels are too high, the brain sends signals to the pituitary gland to reduce production; when levels are too low, the pituitary gland kicks in to boost production.
While testosterone production naturally begins to decrease as a man ages, other factors can cause hormone levels to drop. For instance, injury to the testicles and certain cancer treatments, such as chemotherapy or radiation, can negatively affect testosterone production.
Excessive alcohol consumption can also cause both short-term and long-term changes to men’s testosterone levels. In fact, alcohol can disrupt testosterone production by interfering with the three major glands needed for production of testosterone in men: the hypothalamus, the anterior pituitary gland, and the testes.
Even small amounts of alcohol can cause immediate changes. For instance, research has found that testosterone can drop in as little as 30 minutes after alcohol consumption. In one study, healthy men were given the equivalent of a pint of whiskey per day, over the course of 30 days. Their testosterone levels were then compared to those of men with chronic alcoholism. The study found that healthy men’s testosterone levels began dropping by the third day and reached similar levels to those of the men with alcoholism by the end of the month.
Over time, chronic alcohol consumption has long-term effects that can cause testosterone levels to stay low. Research indicates that chronic alcohol misuse damages the Leydig cells in testes, which are responsible for testosterone production. In fact, heavy drinkers are more likely to have poor testicular function than people who only consume a moderate amount of alcohol.
Since testosterone is a “sex” hormone, men who drink heavily are more likely to experience erectile dysfunction and low libido, or sex drive. As time goes on, chronic low testosterone may result in other symptoms, including decreased muscle strength and size, weakened bones and loss of bone density, lower energy, reduced male fertility, weight gain, and depression.
Alcohol can also lower the sperm count in men by impairing the function of testicular Sertoli cells, which are vital for sperm maturation. Both testosterone and FSH, a hormone released by our pituitary gland, play an important role in spermatogenesis, or the development of sperm. Disruptions of these hormones can lead to “spermatogenic arrest” — the development of sperm is interrupted, leading to low sperm counts.
Research indicates that heavy drinkers are more likely to experience spermatogenic arrest. In fact, one study noted that 50 percent of heavy drinkers had spermatogenic arrest, compared to only 20 percent of men without alcoholism. Researchers also found that men who drank heavily had slightly but significantly smaller testicals than men who didn’t.
In general, studies suggest that more than 14 drinks a week can significantly lower testosterone levels and affect sperm count.
Quitting or reducing our alcohol consumption can help reverse some of the damage to our testes. In fact, the study mentioned previously found that when healthy participants stopped drinking after having a pint of whiskey per day for 30 days, their testosterone levels quickly returned to normal.
However, some damage may be permanent, depending on the quantity and amount of time we’ve been drinking. If we think that our drinking has affected our testosterone levels or reproductive health, it’s a good idea to see a doctor for individualized treatment.
We can also take some steps to help mitigate the effects of alcohol on our testosterone levels and support our overall hormonal health. Here are some tips:
Keep in mind that while all of these are vital for living a healthy life, quitting alcohol or reducing our intake is one of the most important things we can do to protect our testosterone levels. If that seems daunting, Reframe is here to help. And when you join our community, you’ll be supported and encouraged by hundreds of others just like you.
Some of the effects of alcohol on our physical body are fairly obvious: we might feel our heart starting to race after several drinks, or realize we have to urinate more frequently once we begin drinking.
Other effects are a bit more subtle, but they’re no less detrimental to our health and well-being. Alcohol’s effect on men’s testosterone is one example. In fact, studies have found that heavy alcohol consumption results in reduced testosterone levels in the blood.
Testosterone is the primary sex hormone in males, and it plays a number of important roles, such as the development of the penis and testicles, the deepening of voice during and the appearance of facial and pubic hair starting at puberty, muscle size and strength, bone growth and strength, sex drive, and sperm production.
Testosterone levels can also affect our mood. For instance, low levels of testosterone can enhance moodiness or lead to feelings of depression and low self-esteem. It can also lead to decreased sex drive, less energy, weight gain, less body hair, and thinner bones.
As a hormone, testosterone is part of our endocrine system — the network of glands and organs that make hormones and release them directly into the blood so they can travel to tissues and organs all over our body.
The production of testosterone in men is controlled by signals sent from the brain to the pituitary gland at the base of our brain. The pituitary gland then relays signals to the testes to produce testosterone. A “feedback loop” continually regulates the amount of testosterone in the blood; when testosterone levels are too high, the brain sends signals to the pituitary gland to reduce production; when levels are too low, the pituitary gland kicks in to boost production.
While testosterone production naturally begins to decrease as a man ages, other factors can cause hormone levels to drop. For instance, injury to the testicles and certain cancer treatments, such as chemotherapy or radiation, can negatively affect testosterone production.
Excessive alcohol consumption can also cause both short-term and long-term changes to men’s testosterone levels. In fact, alcohol can disrupt testosterone production by interfering with the three major glands needed for production of testosterone in men: the hypothalamus, the anterior pituitary gland, and the testes.
Even small amounts of alcohol can cause immediate changes. For instance, research has found that testosterone can drop in as little as 30 minutes after alcohol consumption. In one study, healthy men were given the equivalent of a pint of whiskey per day, over the course of 30 days. Their testosterone levels were then compared to those of men with chronic alcoholism. The study found that healthy men’s testosterone levels began dropping by the third day and reached similar levels to those of the men with alcoholism by the end of the month.
Over time, chronic alcohol consumption has long-term effects that can cause testosterone levels to stay low. Research indicates that chronic alcohol misuse damages the Leydig cells in testes, which are responsible for testosterone production. In fact, heavy drinkers are more likely to have poor testicular function than people who only consume a moderate amount of alcohol.
Since testosterone is a “sex” hormone, men who drink heavily are more likely to experience erectile dysfunction and low libido, or sex drive. As time goes on, chronic low testosterone may result in other symptoms, including decreased muscle strength and size, weakened bones and loss of bone density, lower energy, reduced male fertility, weight gain, and depression.
Alcohol can also lower the sperm count in men by impairing the function of testicular Sertoli cells, which are vital for sperm maturation. Both testosterone and FSH, a hormone released by our pituitary gland, play an important role in spermatogenesis, or the development of sperm. Disruptions of these hormones can lead to “spermatogenic arrest” — the development of sperm is interrupted, leading to low sperm counts.
Research indicates that heavy drinkers are more likely to experience spermatogenic arrest. In fact, one study noted that 50 percent of heavy drinkers had spermatogenic arrest, compared to only 20 percent of men without alcoholism. Researchers also found that men who drank heavily had slightly but significantly smaller testicals than men who didn’t.
In general, studies suggest that more than 14 drinks a week can significantly lower testosterone levels and affect sperm count.
Quitting or reducing our alcohol consumption can help reverse some of the damage to our testes. In fact, the study mentioned previously found that when healthy participants stopped drinking after having a pint of whiskey per day for 30 days, their testosterone levels quickly returned to normal.
However, some damage may be permanent, depending on the quantity and amount of time we’ve been drinking. If we think that our drinking has affected our testosterone levels or reproductive health, it’s a good idea to see a doctor for individualized treatment.
We can also take some steps to help mitigate the effects of alcohol on our testosterone levels and support our overall hormonal health. Here are some tips:
Keep in mind that while all of these are vital for living a healthy life, quitting alcohol or reducing our intake is one of the most important things we can do to protect our testosterone levels. If that seems daunting, Reframe is here to help. And when you join our community, you’ll be supported and encouraged by hundreds of others just like you.
Curious about drinking for the first time? Learn helpful strategies to ensure a positive experience and avoid negative consequences of excessive drinking.
For many, drinking for the first time can be a fun experience, but for others, not so much. Still, for some people, their relationship with alcohol is raising some red flags. Whenever you find yourself in the drinking continuum, check out the Reframe app for lots of alcohol-related information and resources.
The Reframe app equips you with the knowledge and skills to survive drinking less and thrive while navigating 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 be able to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re constantly 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 you adjust to a life with less (or no) alcohol.
And that’s not all! We launch fun challenges monthly, 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 seven days, so you have nothing to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
There are millions of stories out there about folks’ first time drinking alcohol. Although the details differ, there are several common themes: “I hated the taste!” or “I got sick as a dog.”
It’s hard to pin down how someone will react to alcohol because everyone is different — alcohol affects people differently based on their age, gender, weight, and health. The first time we drink alcohol is often the most unpredictable, but even among those of us who drink regularly, the effects of alcohol change as our tolerance increases.
In this article, we’ll take a look at what happens when we drink alcohol for the first time and provide some tips for beginners to stay safe with alcohol.
So, what happens when you drink alcohol for the first time? Alcohol is just like any other drug in that it affects our body by playing with the chemicals in our brain.
Let’s take a look at the key neurotransmitters that cause intoxication and how they affect us:
While this chemical activity plays out all over the body, it’s mostly concentrated in two areas.
We know how alcohol impacts our brain, but how does alcohol impact our body? How does our body respond to drinking for the first time?
The most prominent and obvious effect is the slow reaction time and poor coordination caused by glutamate and GABA imbalance. This is why, when drunk, people often stumble around or have trouble standing, and it’s also why drinking and driving is such a bad idea. These neurochemicals are also responsible for other physical effects of alcohol, like increased heart rate, sweating, and dizziness.
Deeper in our body, our liver is working hard to process alcohol. Alcohol is metabolized by two liver enzymes: alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). Together, these enzymes break up the alcohol molecule and make it possible to eliminate it from the body. The length of time this metabolism takes depends on the amount of alcohol consumed, as well as age, gender, weight, health, and other factors.
Understanding these processes helps us understand how what we’re putting in our body affects us. However, it’s important to keep in mind that these things work a little differently in different groups of people. How different and for which groups of people? Let’s look!
Early experimentation with alcohol among youth is very common in Western countries, as Arlette Buchmann and her colleagues reported in 2009. In the United States, nearly a third of us report having their first drink between the ages of 16 and 18. This finding is not surprising considering human brains and bodies don’t finish developing fully until around age 25.
Young brains are still developing the capacity to assess and understand risks, including the negative effects and consequences of alcohol. Alcohol also inhibits risk assessment, which perpetuates a cycle of drinking behavior. That’s one reason young people are so much more likely to binge drink.
A 2020 study by Briana Lees and her team reported that alcohol consumption during youth can alter brain structure, negatively (and maybe permanently) affecting cognition and function. Likewise, 2008 research by Dawson et al. found an association between age at first drinking and the risk of developing alcohol use disorder (AUD). They also found that many young people drink to get drunk rather than due to dependence.
For others beyond youth who may be drinking for the first time, being well-informed about alcohol’s effects is just as important. Inexperience means first-time drinkers of any age may be unable to know their limits, which leaves them unsure of whether or not what they’re experiencing is normal. As a result, the lessons we learn from getting drunk for the first time are often hard lessons.
For all drinkers, newbies or not, the key to having a safe and enjoyable experience with alcohol is moderation. When we sip slowly, watch our intake, and set limits, we can avoid some of alcohol’s most awful short-term effects.
According to the USDA dietary guidelines for Americans, drinking moderately means limiting alcohol intake to fewer than two drinks in a day for men and one drink for women. The reason is the way the body metabolizes alcohol and how long it takes for it to get out of our system.
As a rough guideline, the liver can process about one standard drink per hour. However, all alcoholic beverages are not made equal, so one can of beer or cocktail could actually contain more than one standard drink. One standard drink is defined as 14 grams of ethanol — aka, pure alcohol. Here’s what that looks like:
Alcohol content is measured by a unit called alcohol by volume (ABV). It measures the amount of ethanol in the beverage. If a 12-ounce can of beer is 5% ABV, that means that 5% of the can is ethanol and the rest is mostly water.
It’s worthwhile to note that not every beer is 5% (although that’s a good guideline). Craft beer regularly exceeds 10%, which is closer in strength to a wine! Being mindful of the ABV allows us to choose our drinks wisely. Likewise, it matters how quickly we drink. Sipping on a beer over the course of an hour will affect us less than doing a shot of tequila.
The fact that driving after drinking is illegal speaks to its dangers — and gives us a good idea of just how much alcohol affects our functions. Remember how it takes the liver an hour to process one drink? The general rule is to wait one hour for each drink we’ve had to give our liver time to catch up and do its job. Having three drinks with friends during Happy Hour means waiting three hours before driving.
Paying attention to this rule is important not only for the safety of ourselves and others, but because the legal consequences of drinking and driving are serious. We could lose our license, or even go to jail — and the consequences only go up when we commit other traffic violations (like speeding or running traffic signals) while intoxicated.
As previously noted, when we drink for the first time, we don’t know our limits or have a baseline to judge our state of mind. So how does it feel to be drunk for the first time? Let’s outline some basics.
Avoiding the drunk and danger stages is ideal because, by that point, we may not realize how our actions can lead to serious consequences.
In general, monitoring and preventing excessive drinking involves setting realistic goals and recognizing triggers. Let’s consider several helpful strategies for any drinker but especially those drinking for the first time.
Drinking for the first time, especially at a young age, may feel like joining a club or “coming of age.” It may stem from a desire to fit in or simply be a response to curiosity. Remember, we do not need to drink if we don’t want to. But if you decide to drink, stay mindful and practice moderation to ensure a positive and safe experience.
There are millions of stories out there about folks’ first time drinking alcohol. Although the details differ, there are several common themes: “I hated the taste!” or “I got sick as a dog.”
It’s hard to pin down how someone will react to alcohol because everyone is different — alcohol affects people differently based on their age, gender, weight, and health. The first time we drink alcohol is often the most unpredictable, but even among those of us who drink regularly, the effects of alcohol change as our tolerance increases.
In this article, we’ll take a look at what happens when we drink alcohol for the first time and provide some tips for beginners to stay safe with alcohol.
So, what happens when you drink alcohol for the first time? Alcohol is just like any other drug in that it affects our body by playing with the chemicals in our brain.
Let’s take a look at the key neurotransmitters that cause intoxication and how they affect us:
While this chemical activity plays out all over the body, it’s mostly concentrated in two areas.
We know how alcohol impacts our brain, but how does alcohol impact our body? How does our body respond to drinking for the first time?
The most prominent and obvious effect is the slow reaction time and poor coordination caused by glutamate and GABA imbalance. This is why, when drunk, people often stumble around or have trouble standing, and it’s also why drinking and driving is such a bad idea. These neurochemicals are also responsible for other physical effects of alcohol, like increased heart rate, sweating, and dizziness.
Deeper in our body, our liver is working hard to process alcohol. Alcohol is metabolized by two liver enzymes: alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). Together, these enzymes break up the alcohol molecule and make it possible to eliminate it from the body. The length of time this metabolism takes depends on the amount of alcohol consumed, as well as age, gender, weight, health, and other factors.
Understanding these processes helps us understand how what we’re putting in our body affects us. However, it’s important to keep in mind that these things work a little differently in different groups of people. How different and for which groups of people? Let’s look!
Early experimentation with alcohol among youth is very common in Western countries, as Arlette Buchmann and her colleagues reported in 2009. In the United States, nearly a third of us report having their first drink between the ages of 16 and 18. This finding is not surprising considering human brains and bodies don’t finish developing fully until around age 25.
Young brains are still developing the capacity to assess and understand risks, including the negative effects and consequences of alcohol. Alcohol also inhibits risk assessment, which perpetuates a cycle of drinking behavior. That’s one reason young people are so much more likely to binge drink.
A 2020 study by Briana Lees and her team reported that alcohol consumption during youth can alter brain structure, negatively (and maybe permanently) affecting cognition and function. Likewise, 2008 research by Dawson et al. found an association between age at first drinking and the risk of developing alcohol use disorder (AUD). They also found that many young people drink to get drunk rather than due to dependence.
For others beyond youth who may be drinking for the first time, being well-informed about alcohol’s effects is just as important. Inexperience means first-time drinkers of any age may be unable to know their limits, which leaves them unsure of whether or not what they’re experiencing is normal. As a result, the lessons we learn from getting drunk for the first time are often hard lessons.
For all drinkers, newbies or not, the key to having a safe and enjoyable experience with alcohol is moderation. When we sip slowly, watch our intake, and set limits, we can avoid some of alcohol’s most awful short-term effects.
According to the USDA dietary guidelines for Americans, drinking moderately means limiting alcohol intake to fewer than two drinks in a day for men and one drink for women. The reason is the way the body metabolizes alcohol and how long it takes for it to get out of our system.
As a rough guideline, the liver can process about one standard drink per hour. However, all alcoholic beverages are not made equal, so one can of beer or cocktail could actually contain more than one standard drink. One standard drink is defined as 14 grams of ethanol — aka, pure alcohol. Here’s what that looks like:
Alcohol content is measured by a unit called alcohol by volume (ABV). It measures the amount of ethanol in the beverage. If a 12-ounce can of beer is 5% ABV, that means that 5% of the can is ethanol and the rest is mostly water.
It’s worthwhile to note that not every beer is 5% (although that’s a good guideline). Craft beer regularly exceeds 10%, which is closer in strength to a wine! Being mindful of the ABV allows us to choose our drinks wisely. Likewise, it matters how quickly we drink. Sipping on a beer over the course of an hour will affect us less than doing a shot of tequila.
The fact that driving after drinking is illegal speaks to its dangers — and gives us a good idea of just how much alcohol affects our functions. Remember how it takes the liver an hour to process one drink? The general rule is to wait one hour for each drink we’ve had to give our liver time to catch up and do its job. Having three drinks with friends during Happy Hour means waiting three hours before driving.
Paying attention to this rule is important not only for the safety of ourselves and others, but because the legal consequences of drinking and driving are serious. We could lose our license, or even go to jail — and the consequences only go up when we commit other traffic violations (like speeding or running traffic signals) while intoxicated.
As previously noted, when we drink for the first time, we don’t know our limits or have a baseline to judge our state of mind. So how does it feel to be drunk for the first time? Let’s outline some basics.
Avoiding the drunk and danger stages is ideal because, by that point, we may not realize how our actions can lead to serious consequences.
In general, monitoring and preventing excessive drinking involves setting realistic goals and recognizing triggers. Let’s consider several helpful strategies for any drinker but especially those drinking for the first time.
Drinking for the first time, especially at a young age, may feel like joining a club or “coming of age.” It may stem from a desire to fit in or simply be a response to curiosity. Remember, we do not need to drink if we don’t want to. But if you decide to drink, stay mindful and practice moderation to ensure a positive and safe experience.
Learn how to develop strategies for drinking responsibly at social gatherings, and how to prepare for and recover from a night of drinking.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with science-backed knowledge to empower you 100% of the way. Our proven program has helped millions worldwide drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills to survive drinking less and thrive while navigating 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 be able to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re constantly 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 you adjust to a life with less (or no) alcohol.
And that’s not all! We launch fun challenges monthly, 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 seven days, so you have nothing 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!
Socializing is a core part of being human. Nothing beats getting together with friends, family, or coworkers to enjoy each other’s company, share stories, have some laughs, and enjoy a meal. Whether it’s at a backyard BBQ, a high school reunion, or a birthday party, socializing is a part of everyday life for most people.
Whether we like it or not, alcohol is also a common part of socialization. For those of us trying to maintain a healthy relationship with alcohol, it can be difficult to strike a balance between joining in on the fun and staying true to our drinking goals. But by mindfully cultivating a healthier approach to drinking, we can enjoy ourselves and be present in the moment without overdoing it. Let’s dive into the importance of developing mindful drinking habits and how to prepare for a night of drinking.
Alcohol has profound effects on many parts of the body, but has the most immediate and noticeable effects on the brain. Understanding how alcohol affects this vital organ can help us know how to prepare for drinking.
Let’s consider what aspects of brain health are affected by alcohol:
In simple terms, beginning with our first sip, alcohol goes straight to our heads. Alcohol’s effects begin immediately, and as we drink more, the effects become amplified.
As soon as we take a sip, our body springs into action to start metabolizing alcohol. The liver is the leading player in alcohol metabolism — it breaks it down and starts the process of detoxification. It’s able to process alcohol at a rate of approximately one drink per hour.
Remember this guideline when thinking about what to do before drinking at an event. Before we head out, we should consider how long we plan to stay so we can pace the number of drinks we have accordingly.
When it comes to serving alcoholic beverages, hosts bear some responsibility to ensure that their guests not only have a good time but that they feel accommodated — and stay safe. When hosting a party, we should plan to include low-alcoholic and non-alcoholic options in our beverage selection. If we’re attending a party where we know there will be drinking, it may be beneficial to bring the non-alcoholic fun with us.
For hosts and guests, choosing alcohol-free versions of popular drinks can be a healthy game-changer. The wide range of alcohol-free options offers us a way to enjoy any social event or an evening at home without the need for excessive alcohol consumption.
If we want to indulge with a drink, there are some smart choices we can make to keep things light. Let’s look at a few.
Even with all the available low-alcohol beverage options, it’s still wise to drink in moderation and alternate with non-alcoholic drink options.
Beyond its intoxicating effects, alcohol is well-known for packing in the calories. Let’s look at some examples of where calories are hiding in alcoholic beverages.
Now, let’s look at their alcohol-free counterparts:
And the winner is … you guessed it! Setting intoxication issues aside, non-alcoholic drinks are a wise choice for those of us who are counting calories. Alcohol is high in empty calories, which causes us to gain weight without enjoying the nutrition we’d get from a balanced diet. While there are some low-calorie versions of alcoholic beverages, the best bet for strict calorie counters is to stick with alcohol-free options.
The relationship between food and alcohol absorption is often overlooked. When thinking about how to prepare for a night of drinking, we should consider having something to eat before heading out and continuing to eat something while there.
Drinking on an empty stomach is not advisable. According to the McDonald Center at the University of Notre Dame, having food in our stomach helps to slow the processing of alcohol. A person who has not eaten will hit peak intoxication more quickly than those who eat a big meal beforehand. While this may seem like a more efficient way to reach intoxication, it can be dangerous and can even be an indication of an eating disorder.
Beyond eating a balanced meal before drinking, full of lean protein, healthy fats, and plenty of vegetables, smart snacking can ensure a better post-drinking experience. Let’s look at some of the best snack options to consider at drinking events.
By focusing on these choices and making a plan for our food intake before we start drinking, we can avoid the poor food choices that often accompany a night of overindulgence in alcohol.
A night of drinking can present challenges. The morning after can sometimes be worse. It’s essential to prioritize our well-being and recovery. After we’ve overindulged, it’s important to hydrate to replenish our body’s store of water. Drinks with electrolytes are also important, especially if we have consumed large quantities of alcohol. Electrolytes help us recover from hangovers more quickly.
Eating a balanced meal can help stabilize our blood sugar levels and relieve nausea. That same old nutrition guidance — veggies, whole grains, lean protein — is even more important after drinking. These nutrients give our body the tools it needs to recover and repair.
Rest is also crucial, and the most important factor in recovery is time. Over-the-counter pain relievers like ibuprofen, aspirin, and naproxen may relieve headaches, but avoid Tylenol — it stresses out the liver, which is still recovering from its hard work the day before. On the other hand, many pain relievers are hard on the stomach. Keep within the recommended doses and take it easy if you have a sensitive stomach.
Remember, it's important to learn from a hangover. It’s an opportunity to develop mindful drinking practices or rethink our relationship with alcohol.
Mindful drinking techniques can help us make better decisions about drinking. Let’s look at some helpful examples.
As we navigate the landscape of social gatherings with and without alcohol, it is important to prioritize a healthier and more mindful approach. From understanding alcohol’s effects to making informed choices, savoring the experience, and choosing low- and non-alcoholic beverages, we’ll be better equipped to enjoy social gatherings without compromising our well-being. Remember, a social event can be an enjoyable and health-conscious experience when we are empowered to take control of our drinking.
Socializing is a core part of being human. Nothing beats getting together with friends, family, or coworkers to enjoy each other’s company, share stories, have some laughs, and enjoy a meal. Whether it’s at a backyard BBQ, a high school reunion, or a birthday party, socializing is a part of everyday life for most people.
Whether we like it or not, alcohol is also a common part of socialization. For those of us trying to maintain a healthy relationship with alcohol, it can be difficult to strike a balance between joining in on the fun and staying true to our drinking goals. But by mindfully cultivating a healthier approach to drinking, we can enjoy ourselves and be present in the moment without overdoing it. Let’s dive into the importance of developing mindful drinking habits and how to prepare for a night of drinking.
Alcohol has profound effects on many parts of the body, but has the most immediate and noticeable effects on the brain. Understanding how alcohol affects this vital organ can help us know how to prepare for drinking.
Let’s consider what aspects of brain health are affected by alcohol:
In simple terms, beginning with our first sip, alcohol goes straight to our heads. Alcohol’s effects begin immediately, and as we drink more, the effects become amplified.
As soon as we take a sip, our body springs into action to start metabolizing alcohol. The liver is the leading player in alcohol metabolism — it breaks it down and starts the process of detoxification. It’s able to process alcohol at a rate of approximately one drink per hour.
Remember this guideline when thinking about what to do before drinking at an event. Before we head out, we should consider how long we plan to stay so we can pace the number of drinks we have accordingly.
When it comes to serving alcoholic beverages, hosts bear some responsibility to ensure that their guests not only have a good time but that they feel accommodated — and stay safe. When hosting a party, we should plan to include low-alcoholic and non-alcoholic options in our beverage selection. If we’re attending a party where we know there will be drinking, it may be beneficial to bring the non-alcoholic fun with us.
For hosts and guests, choosing alcohol-free versions of popular drinks can be a healthy game-changer. The wide range of alcohol-free options offers us a way to enjoy any social event or an evening at home without the need for excessive alcohol consumption.
If we want to indulge with a drink, there are some smart choices we can make to keep things light. Let’s look at a few.
Even with all the available low-alcohol beverage options, it’s still wise to drink in moderation and alternate with non-alcoholic drink options.
Beyond its intoxicating effects, alcohol is well-known for packing in the calories. Let’s look at some examples of where calories are hiding in alcoholic beverages.
Now, let’s look at their alcohol-free counterparts:
And the winner is … you guessed it! Setting intoxication issues aside, non-alcoholic drinks are a wise choice for those of us who are counting calories. Alcohol is high in empty calories, which causes us to gain weight without enjoying the nutrition we’d get from a balanced diet. While there are some low-calorie versions of alcoholic beverages, the best bet for strict calorie counters is to stick with alcohol-free options.
The relationship between food and alcohol absorption is often overlooked. When thinking about how to prepare for a night of drinking, we should consider having something to eat before heading out and continuing to eat something while there.
Drinking on an empty stomach is not advisable. According to the McDonald Center at the University of Notre Dame, having food in our stomach helps to slow the processing of alcohol. A person who has not eaten will hit peak intoxication more quickly than those who eat a big meal beforehand. While this may seem like a more efficient way to reach intoxication, it can be dangerous and can even be an indication of an eating disorder.
Beyond eating a balanced meal before drinking, full of lean protein, healthy fats, and plenty of vegetables, smart snacking can ensure a better post-drinking experience. Let’s look at some of the best snack options to consider at drinking events.
By focusing on these choices and making a plan for our food intake before we start drinking, we can avoid the poor food choices that often accompany a night of overindulgence in alcohol.
A night of drinking can present challenges. The morning after can sometimes be worse. It’s essential to prioritize our well-being and recovery. After we’ve overindulged, it’s important to hydrate to replenish our body’s store of water. Drinks with electrolytes are also important, especially if we have consumed large quantities of alcohol. Electrolytes help us recover from hangovers more quickly.
Eating a balanced meal can help stabilize our blood sugar levels and relieve nausea. That same old nutrition guidance — veggies, whole grains, lean protein — is even more important after drinking. These nutrients give our body the tools it needs to recover and repair.
Rest is also crucial, and the most important factor in recovery is time. Over-the-counter pain relievers like ibuprofen, aspirin, and naproxen may relieve headaches, but avoid Tylenol — it stresses out the liver, which is still recovering from its hard work the day before. On the other hand, many pain relievers are hard on the stomach. Keep within the recommended doses and take it easy if you have a sensitive stomach.
Remember, it's important to learn from a hangover. It’s an opportunity to develop mindful drinking practices or rethink our relationship with alcohol.
Mindful drinking techniques can help us make better decisions about drinking. Let’s look at some helpful examples.
As we navigate the landscape of social gatherings with and without alcohol, it is important to prioritize a healthier and more mindful approach. From understanding alcohol’s effects to making informed choices, savoring the experience, and choosing low- and non-alcoholic beverages, we’ll be better equipped to enjoy social gatherings without compromising our well-being. Remember, a social event can be an enjoyable and health-conscious experience when we are empowered to take control of our drinking.
Learn about the science behind PAWS and ways you can ease the symptoms after acute withdrawal is over.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
When you first hear the word “PAWS,” the word might make you think of clumsy lion cubs or a big, furry Saint Bernard dog. But that’s where the cuteness ends. Unfortunately, PAWS, or post-acute withdrawal syndrome, refers to the not-so-cute psychological symptoms that often set in after an addictive substance has left our systems. They can persist for months. What are the post-acute withdrawal symptom, and what does PAWS recovery look like? Let’s see what science has to say.
First, let’s clarify the difference between regular withdrawal syndrome and the post-acute withdrawal kind.
When we use a substance such as alcohol for a long period of time, our body and brain get used to it. Addiction hijacks the brain’s reward system, which relies on the feel-good neurotransmitter dopamine to steer us toward behaviors and substances that make us — yes — “feel good.” While it evolved to keep us alive by encouraging us to look for foods that taste good and to seek out romantic partners, the system is vulnerable to anything that provides instant gratification, such as drugs, gambling, or even excessive shopping.
All of these activities flood the brain with “free” dopamine, and it starts to expect the constant supply as the new normal. With time, the body also gets used to the new state of things. As a result, if the supply of dopamine suddenly stops, the body and brain stage a revolt, which manifests as withdrawal symptoms.
Unlike “acute” withdrawal symptoms, which set in around 24 hours after our last drink, peak for a couple of days, and dissipate within about a week, PAWS stages what feels like a sneak attack and can linger for months after there are no traces of the substance in our system. It’s not unique to alcohol — in fact, research shows that PAWS is associated with many different substances:
While less medically dangerous than the symptoms of acute withdrawal, the mixture of physical, mental, and emotional turmoil that PAWS can bring may be just as (if not more) distressing:
The cause of PAWS isn’t entirely clear. The brain is complex, and the simple truth is that it takes it a while to recover from the disarray caused by substance misuse. Certain genetic and environmental factors might also be at play.
Yes! Rest assured,” to “Yes! Take heart, PAWS isn’t permanent. Research shows that it might take a few weeks to several months, but most people find their way back to their former selves within about a year. As far as alcohol-related PAWS, a recent review in the Journal of Studies on Alcohol and Drugs suggests that symptoms tend to last 4-6 months.
The best way to avoid PAWS is to approach the initial withdrawal process with care by going to a detox facility — especially for those of us who’ve been drinking (or using other substances) for a long time. A gradual detox process is much more gentle on the brain and body, and it can get the recovery process off to a good start. The treatment for alcohol usually involves benzodiazepines, which have an effect on the brain similar to alcohol. These medications can be administered in a medical setting and tapered off gradually over a few days, making the recovery process much more comfortable.
In general, treating PAWS calls for a highly individualized approach, and what works for one person might not work for another. Unlike acute withdrawal, PAWS doesn’t come with distinct physical symptoms that can be addressed with medication or specific types of therapy. Basically, there’s no universal protocol for treating PAWS other than providing support and possibly treating such symptoms as anxiety, depression, and insomnia with medications
That said, here are several things that people have found helpful in overcoming PAWS:
Although it might not seem like it right now, there will be a time when PAWS will be behind you. Right now, you’re getting closer to that point every single day. It’s absolutely worth waiting for! Allow yourself to feel excited about the future and know that you’re on a journey to a more fulfilling, interesting, and meaningful life, and the weight of PAWS will start to lift sooner than you think.
When you first hear the word “PAWS,” the word might make you think of clumsy lion cubs or a big, furry Saint Bernard dog. But that’s where the cuteness ends. Unfortunately, PAWS, or post-acute withdrawal syndrome, refers to the not-so-cute psychological symptoms that often set in after an addictive substance has left our systems. They can persist for months. What are the post-acute withdrawal symptom, and what does PAWS recovery look like? Let’s see what science has to say.
First, let’s clarify the difference between regular withdrawal syndrome and the post-acute withdrawal kind.
When we use a substance such as alcohol for a long period of time, our body and brain get used to it. Addiction hijacks the brain’s reward system, which relies on the feel-good neurotransmitter dopamine to steer us toward behaviors and substances that make us — yes — “feel good.” While it evolved to keep us alive by encouraging us to look for foods that taste good and to seek out romantic partners, the system is vulnerable to anything that provides instant gratification, such as drugs, gambling, or even excessive shopping.
All of these activities flood the brain with “free” dopamine, and it starts to expect the constant supply as the new normal. With time, the body also gets used to the new state of things. As a result, if the supply of dopamine suddenly stops, the body and brain stage a revolt, which manifests as withdrawal symptoms.
Unlike “acute” withdrawal symptoms, which set in around 24 hours after our last drink, peak for a couple of days, and dissipate within about a week, PAWS stages what feels like a sneak attack and can linger for months after there are no traces of the substance in our system. It’s not unique to alcohol — in fact, research shows that PAWS is associated with many different substances:
While less medically dangerous than the symptoms of acute withdrawal, the mixture of physical, mental, and emotional turmoil that PAWS can bring may be just as (if not more) distressing:
The cause of PAWS isn’t entirely clear. The brain is complex, and the simple truth is that it takes it a while to recover from the disarray caused by substance misuse. Certain genetic and environmental factors might also be at play.
Yes! Rest assured,” to “Yes! Take heart, PAWS isn’t permanent. Research shows that it might take a few weeks to several months, but most people find their way back to their former selves within about a year. As far as alcohol-related PAWS, a recent review in the Journal of Studies on Alcohol and Drugs suggests that symptoms tend to last 4-6 months.
The best way to avoid PAWS is to approach the initial withdrawal process with care by going to a detox facility — especially for those of us who’ve been drinking (or using other substances) for a long time. A gradual detox process is much more gentle on the brain and body, and it can get the recovery process off to a good start. The treatment for alcohol usually involves benzodiazepines, which have an effect on the brain similar to alcohol. These medications can be administered in a medical setting and tapered off gradually over a few days, making the recovery process much more comfortable.
In general, treating PAWS calls for a highly individualized approach, and what works for one person might not work for another. Unlike acute withdrawal, PAWS doesn’t come with distinct physical symptoms that can be addressed with medication or specific types of therapy. Basically, there’s no universal protocol for treating PAWS other than providing support and possibly treating such symptoms as anxiety, depression, and insomnia with medications
That said, here are several things that people have found helpful in overcoming PAWS:
Although it might not seem like it right now, there will be a time when PAWS will be behind you. Right now, you’re getting closer to that point every single day. It’s absolutely worth waiting for! Allow yourself to feel excited about the future and know that you’re on a journey to a more fulfilling, interesting, and meaningful life, and the weight of PAWS will start to lift sooner than you think.
Explore how to stay mindful and in control while drinking at parties. Learn how to make a plan (and stick to it!), and strategies for having a good time without succumbing to peer pressure.
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.
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Parties can take many shapes, but we often picture parties as fun, boisterous events where friends get together to unwind, laugh, celebrate, or blow off steam at the end of the week. A party may be as relaxed as games, conversations, and laughter, or it may be as wild as people showing off their latest dance moves and singing their hearts out to the music.
At many parties, alcohol is one of the main ingredients used to set the tone. Some people might say, “Having a drink is the best way to loosen up!” There’s some truth to that, because alcohol can loosen our inhibitions, but this property of alcohol can quickly take us from relaxed to behaving in ways we don’t want. Let’s look at how to stay in control at a drinking party and walk away without any embarrassing memories.
There are many reasons why we may want to drink at a party — and sometimes, we end up drinking even when we don’t want to. Developing a habit of mindfulness around our drinking can help us make the best choices for our health goals.
Most of us have heard that staying sober or drinking responsibly is key to having a good time because it allows us to be fully present in the moment. And excessive alcohol consumption can lead to a host of problems, including impaired judgment and driving while under the influence.
Parties can be fun — until they’re not! Often, excessive alcohol consumption is the culprit when things go off the rails. Hartford and Siebring’s (2015) research concluded that high-risk settings such as parties and bars were associated with heavy drinking. Therefore, it makes sense that creating a plan to avoid or control drinking at an alcohol party is the best way to have a good time and minimize its negative consequences.
Let’s explore ways to have fun at a drinking party while remaining in control.
The party is this evening, and we plan to be there to see friends we haven’t seen in a while. What could be better? Good food, good company, and plenty of alcohol. To stay fully present in the moment, be sure to make a plan before party time.
As soon as we’re offered a drink or directed to the bar, it’s time to put our plan into action. If we decide to drink, here are some things to consider when making that first drink choice:
Sometimes, we arrive at a party thinking we’ll only be there for an hour. But then we bump into a few people we haven’t seen in ages, and our plans change. Then, our plan to have just one drink sort of shifts. It’s time to switch to plan B, which requires us to pace ourselves to remain safely sober. Here are some tips to slow down drinking.
Monitoring our alcohol intake or drinking in moderation is essential to ensure a positive and enjoyable party experience. This can be done by striking a balance between the social benefits of alcohol and the potential risks associated with its excessive consumption. Finding this balance fits with Henssler et al.’s (2021) research, concluding that controlled drinking, especially when supported by counseling, provides a viable option for an abstinence-oriented approach to Alcohol Use Disorder (AUD).
For those of us who want to pursue a controlled drinking approach, creating a drinking plan before an event is an important way to meet our goals. Following these strategies makes it possible to remain in control while enjoying ourselves if we choose to drink — and ensure we have great memories that last past the evening!
Parties can take many shapes, but we often picture parties as fun, boisterous events where friends get together to unwind, laugh, celebrate, or blow off steam at the end of the week. A party may be as relaxed as games, conversations, and laughter, or it may be as wild as people showing off their latest dance moves and singing their hearts out to the music.
At many parties, alcohol is one of the main ingredients used to set the tone. Some people might say, “Having a drink is the best way to loosen up!” There’s some truth to that, because alcohol can loosen our inhibitions, but this property of alcohol can quickly take us from relaxed to behaving in ways we don’t want. Let’s look at how to stay in control at a drinking party and walk away without any embarrassing memories.
There are many reasons why we may want to drink at a party — and sometimes, we end up drinking even when we don’t want to. Developing a habit of mindfulness around our drinking can help us make the best choices for our health goals.
Most of us have heard that staying sober or drinking responsibly is key to having a good time because it allows us to be fully present in the moment. And excessive alcohol consumption can lead to a host of problems, including impaired judgment and driving while under the influence.
Parties can be fun — until they’re not! Often, excessive alcohol consumption is the culprit when things go off the rails. Hartford and Siebring’s (2015) research concluded that high-risk settings such as parties and bars were associated with heavy drinking. Therefore, it makes sense that creating a plan to avoid or control drinking at an alcohol party is the best way to have a good time and minimize its negative consequences.
Let’s explore ways to have fun at a drinking party while remaining in control.
The party is this evening, and we plan to be there to see friends we haven’t seen in a while. What could be better? Good food, good company, and plenty of alcohol. To stay fully present in the moment, be sure to make a plan before party time.
As soon as we’re offered a drink or directed to the bar, it’s time to put our plan into action. If we decide to drink, here are some things to consider when making that first drink choice:
Sometimes, we arrive at a party thinking we’ll only be there for an hour. But then we bump into a few people we haven’t seen in ages, and our plans change. Then, our plan to have just one drink sort of shifts. It’s time to switch to plan B, which requires us to pace ourselves to remain safely sober. Here are some tips to slow down drinking.
Monitoring our alcohol intake or drinking in moderation is essential to ensure a positive and enjoyable party experience. This can be done by striking a balance between the social benefits of alcohol and the potential risks associated with its excessive consumption. Finding this balance fits with Henssler et al.’s (2021) research, concluding that controlled drinking, especially when supported by counseling, provides a viable option for an abstinence-oriented approach to Alcohol Use Disorder (AUD).
For those of us who want to pursue a controlled drinking approach, creating a drinking plan before an event is an important way to meet our goals. Following these strategies makes it possible to remain in control while enjoying ourselves if we choose to drink — and ensure we have great memories that last past the evening!
