Our brain has evolved to deal with life stressors through various coping mechanisms that manifest as habits. While some are healthy — such as meditation, deep breathing, progressive muscle relaxation, and exercise — others can backfire and make the situation worse.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Life throws all kinds of problems at us, but our brain has incredible abilities to handle stress, adversity, and change by developing various coping skills. The key lies in using the right ones. Otherwise, in the words of Virginia Satie, “Problems are not the problem; coping is the problem.”
What’s the difference between problematic coping strategies and ones that can really improve our life? And how does drinking fit into the picture when it comes to using alcohol to cope? Let’s explore these topics and talk about some coping mechanisms for alcoholics that can serve as safer alternatives.
Coping skills are essentially habits — repeated behaviors that happen in response to stressful situations. If we’ve been reacting to a particular set of circumstances in the same way for a long time, our brain goes on autopilot and our response becomes automatic.
Habits form through neuroplasticity: our brains are adaptable. Contrary to old ideas that adult brains are unchanging, they can actually transform and develop all through our lives. Neuroplasticity constantly works to help us learn, adapt, and, crucially, cope.
How does this happen? Our brain is made of neurons (billions of them!) and these neurons make connections with each other. When we have new experiences or learn something new, our neurons form new connections, actually changing our brain structure — this is the beauty of neuroplasticity.
The problem is, when the brain latches on to certain coping mechanisms — including those that make us feel better in the short term but spell trouble later on — the resulting habit can be very hard to break. For example, alcohol affects the brain's reward system, an intricate network of neurons that releases “feel-good” chemicals like dopamine when we do something pleasurable. Drinking alcohol triggers a flood of these chemicals, which creates an initial feeling of euphoria.
However, this relief is only temporary. Over time, the brain adjusts to these regular chemical baths by reducing its own production of dopamine. When alcohol is removed from the equation, the brain is left in a deficit. This lack of pleasure chemical can lead to withdrawal symptoms (such as anxiety, depression, or intense cravings for a drink) while leaving the original problem we were seeking relief from unresolved.
As a result, we often find ourselves coping with alcohol-related problems rather than with the original reason that led us to use drinking to cope in the first place. At this point, what started out as a coping mechanism takes on a life of its own. Rather than alleviating the original source of stress, the habit itself becomes the problem — we are now “coping” with the maladaptive coping mechanism itself.
Thankfully, the same thing that makes it easy for bad habits to form also makes learning healthy coping skills possible.
As we practice different coping techniques, we create new neural pathways, which become stronger with use. Our brain changes physically as we develop these skills, and the more we practice them, the easier they become.
Helpful coping strategies generally fall into two categories: problem-focused and emotion-focused. Problem-focused coping is all about tackling the source of the stress head-on — like delegating tasks to manage a heavy workload.
Emotion-focused coping, on the other hand, involves managing the emotional fallout from a stressful situation. This could mean taking a bubble bath after a hard day or meditating to find our inner peace.
Neither type of coping strategy is “better” than the other. A 2001 study published in the Journal of Personality and Social Psychology found that the most effective coping strategies involve a mix of both. However, since emotional coping strategies act as a multipurpose toolkit we can take with us as we face all kinds of different challenges, it makes sense to explore them in more detail.
One tried and tested emotion-focused coping method is mindfulness. Mindfulness is all about being present in the moment, aware of our thoughts, feelings, and surroundings.
Many studies have shown that mindfulness can help regulate our emotions, reducing stress and improving our overall mental well-being. When we practice mindfulness, we're encouraging our brains to form new, resilient neural pathways.
Mindfulness and meditation have also been studied extensively for their potential to help us manage stress, anxiety, and cravings. Practicing staying present and fully engaged with whatever we're doing at the moment can help us better understand our urges and stressors, recognizing them as temporary sensations rather than urgent needs that must be satisfied. This is why taking time each day to practice mindfulness or meditation can be a crucial part of our coping skill toolkit.
Another great emotional coping strategy is exercise. We all know that staying active is good for our physical health — but it's also a powerful coping tool. Physical activity releases endorphins, our body's natural mood lifters, and helps regulate stress hormones such as cortisol.
In fact, according to a 2013 review in the journal Clinical Psychology Review, regular physical activity can be as effective as medication or cognitive therapies in treating depression and anxiety. So, why not take a walk, try out a new dance class, or even just do some stretching at home? Our brain will thank us for it!
"Healthy body, healthy mind” isn’t just a saying: there's scientific truth behind it. Regular physical exercise has numerous benefits — boosting mood, reducing stress, and improving sleep — all of which help us manage cravings and maintain a healthy lifestyle. The endorphins (natural mood lifters) released during exercise help counterbalance the reduced dopamine production in our brains, making cravings less intense.
Cognitive-behavioral therapy (CBT) is a type of psychological treatment scientifically proven to help people understand and change thought patterns that lead to harmful actions, like excessive drinking. CBT works by helping us identify situations where you're likely to drink, develop strategies to avoid these triggers, and cope more effectively with stressors.
Coping skills within the CBT framework are both physical and mental. Physical methods include diaphragmatic breathing and progressive muscle relaxation, addressing the bodily symptoms of stress. Mental CBT coping skills include cognitive restructuring (reframing thoughts), behavioral activation, and setting specific goals to structure your day, all of which give us more control over our life before stressful circumstances arise.
Finally, never underestimate the power of a supportive community. Support can come in many forms: a dedicated group, a supportive friend or family member, a professional counselor or therapist, or even an online community such as the Reframe forum. When the seas get rough, it's helpful to have a crew we can lean on.
Each person's journey is unique, with different starting points, challenges, and goals. A voyage guided by science-based coping strategies can increase our chances of successfully navigating the waters.
Embracing mindfulness and meditation, regular exercise, cognitive-behavioral skills, and social connection as integral parts of our life might feel challenging at first. But every great journey starts with a single step! Be patient with yourself, celebrate your victories — matter how small! — and keep moving forward.
With the right tools and a supportive community, you're better equipped than you might think. We all have the power to improve our coping skills and navigate life more effectively!
Life throws all kinds of problems at us, but our brain has incredible abilities to handle stress, adversity, and change by developing various coping skills. The key lies in using the right ones. Otherwise, in the words of Virginia Satie, “Problems are not the problem; coping is the problem.”
What’s the difference between problematic coping strategies and ones that can really improve our life? And how does drinking fit into the picture when it comes to using alcohol to cope? Let’s explore these topics and talk about some coping mechanisms for alcoholics that can serve as safer alternatives.
Coping skills are essentially habits — repeated behaviors that happen in response to stressful situations. If we’ve been reacting to a particular set of circumstances in the same way for a long time, our brain goes on autopilot and our response becomes automatic.
Habits form through neuroplasticity: our brains are adaptable. Contrary to old ideas that adult brains are unchanging, they can actually transform and develop all through our lives. Neuroplasticity constantly works to help us learn, adapt, and, crucially, cope.
How does this happen? Our brain is made of neurons (billions of them!) and these neurons make connections with each other. When we have new experiences or learn something new, our neurons form new connections, actually changing our brain structure — this is the beauty of neuroplasticity.
The problem is, when the brain latches on to certain coping mechanisms — including those that make us feel better in the short term but spell trouble later on — the resulting habit can be very hard to break. For example, alcohol affects the brain's reward system, an intricate network of neurons that releases “feel-good” chemicals like dopamine when we do something pleasurable. Drinking alcohol triggers a flood of these chemicals, which creates an initial feeling of euphoria.
However, this relief is only temporary. Over time, the brain adjusts to these regular chemical baths by reducing its own production of dopamine. When alcohol is removed from the equation, the brain is left in a deficit. This lack of pleasure chemical can lead to withdrawal symptoms (such as anxiety, depression, or intense cravings for a drink) while leaving the original problem we were seeking relief from unresolved.
As a result, we often find ourselves coping with alcohol-related problems rather than with the original reason that led us to use drinking to cope in the first place. At this point, what started out as a coping mechanism takes on a life of its own. Rather than alleviating the original source of stress, the habit itself becomes the problem — we are now “coping” with the maladaptive coping mechanism itself.
Thankfully, the same thing that makes it easy for bad habits to form also makes learning healthy coping skills possible.
As we practice different coping techniques, we create new neural pathways, which become stronger with use. Our brain changes physically as we develop these skills, and the more we practice them, the easier they become.
Helpful coping strategies generally fall into two categories: problem-focused and emotion-focused. Problem-focused coping is all about tackling the source of the stress head-on — like delegating tasks to manage a heavy workload.
Emotion-focused coping, on the other hand, involves managing the emotional fallout from a stressful situation. This could mean taking a bubble bath after a hard day or meditating to find our inner peace.
Neither type of coping strategy is “better” than the other. A 2001 study published in the Journal of Personality and Social Psychology found that the most effective coping strategies involve a mix of both. However, since emotional coping strategies act as a multipurpose toolkit we can take with us as we face all kinds of different challenges, it makes sense to explore them in more detail.
One tried and tested emotion-focused coping method is mindfulness. Mindfulness is all about being present in the moment, aware of our thoughts, feelings, and surroundings.
Many studies have shown that mindfulness can help regulate our emotions, reducing stress and improving our overall mental well-being. When we practice mindfulness, we're encouraging our brains to form new, resilient neural pathways.
Mindfulness and meditation have also been studied extensively for their potential to help us manage stress, anxiety, and cravings. Practicing staying present and fully engaged with whatever we're doing at the moment can help us better understand our urges and stressors, recognizing them as temporary sensations rather than urgent needs that must be satisfied. This is why taking time each day to practice mindfulness or meditation can be a crucial part of our coping skill toolkit.
Another great emotional coping strategy is exercise. We all know that staying active is good for our physical health — but it's also a powerful coping tool. Physical activity releases endorphins, our body's natural mood lifters, and helps regulate stress hormones such as cortisol.
In fact, according to a 2013 review in the journal Clinical Psychology Review, regular physical activity can be as effective as medication or cognitive therapies in treating depression and anxiety. So, why not take a walk, try out a new dance class, or even just do some stretching at home? Our brain will thank us for it!
"Healthy body, healthy mind” isn’t just a saying: there's scientific truth behind it. Regular physical exercise has numerous benefits — boosting mood, reducing stress, and improving sleep — all of which help us manage cravings and maintain a healthy lifestyle. The endorphins (natural mood lifters) released during exercise help counterbalance the reduced dopamine production in our brains, making cravings less intense.
Cognitive-behavioral therapy (CBT) is a type of psychological treatment scientifically proven to help people understand and change thought patterns that lead to harmful actions, like excessive drinking. CBT works by helping us identify situations where you're likely to drink, develop strategies to avoid these triggers, and cope more effectively with stressors.
Coping skills within the CBT framework are both physical and mental. Physical methods include diaphragmatic breathing and progressive muscle relaxation, addressing the bodily symptoms of stress. Mental CBT coping skills include cognitive restructuring (reframing thoughts), behavioral activation, and setting specific goals to structure your day, all of which give us more control over our life before stressful circumstances arise.
Finally, never underestimate the power of a supportive community. Support can come in many forms: a dedicated group, a supportive friend or family member, a professional counselor or therapist, or even an online community such as the Reframe forum. When the seas get rough, it's helpful to have a crew we can lean on.
Each person's journey is unique, with different starting points, challenges, and goals. A voyage guided by science-based coping strategies can increase our chances of successfully navigating the waters.
Embracing mindfulness and meditation, regular exercise, cognitive-behavioral skills, and social connection as integral parts of our life might feel challenging at first. But every great journey starts with a single step! Be patient with yourself, celebrate your victories — matter how small! — and keep moving forward.
With the right tools and a supportive community, you're better equipped than you might think. We all have the power to improve our coping skills and navigate life more effectively!
Revenge bedtime procrastination is the act of delaying sleep to regain control or freedom. Discover how this intersects with habits like alcohol consumption and explore 7 effective strategies to conquer it, from mindfulness techniques to seeking professional guidance.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
After a long week of juggling work responsibilities, fitness goals, and social commitments, Friday night finally rolls around. It’s time to unwind, the perfect opportunity for a glass of wine or a cold beer. But instead of calling it a night after one drink, you feel the urge to stay up late, scroll through social media, watch random YouTube videos, or binge on Netflix. The next morning? So groggy, and you feel less-than-ideal mentally and physically.
But staying up late like this isn't just a quirky habit; it's an emerging psychological phenomenon known as revenge bedtime procrastination. Why do we do it, and what does it have to do with changing our drinking habits?
While revenge bedtime procrastination sounds like a whimsical social media buzzword, it's a behavioral pattern that actually has roots in psychology and neuroscience. We often find ourselves tangled in a web of responsibilities, from grueling work hours to managing households and nurturing relationships. By the time the clock strikes bedtime, a realization settles in: the entire day has slipped away, with little personal time or freedom. And so begins the journey down the late-night rabbit hole of activities that feel like small acts of rebellion.
Sure, it's counterintuitive. Who would willingly trade the much-needed benefits of a restful sleep for a few extra hours of aimless scrolling or watching yet another episode of a TV series? The answer lies in a complex interplay between psychological needs and neurological mechanisms.
The psychological aspect of revenge bedtime procrastination is a form of personal rebellion. Imagine spending a day packed with back-to-back meetings, deadlines, and familial obligations. By the time the day ends, there's a longing for reclaiming a fragment of time — time that belongs solely to ourselves, free from any rules or responsibilities. And what's more liberating than breaking the one rule that's universally accepted? That is, getting adequate sleep. It's the mind's whispered declaration: "You can't control my entire day; I'll seize this part for myself."
Dopamine, a neurotransmitter in the brain, is commonly associated with the reward pathway. This system is designed to reinforce behavior that ensures survival, like eating food when hungry. But in the modern context, dopamine pathways can be hijacked by behaviors that offer immediate gratification but aren't necessarily beneficial in the long term.
When the day is unrewarding — with too many stressors and too little personal time — the dopamine system gets thrown off balance. We crave reward, some form of immediate gratification. Enter revenge bedtime procrastination. Those late-night activities, as trivial as they may be, trigger a release of dopamine, which temporarily satiates our craving or reward. Dopamine is the brain's way of saying, "This feels good, so let's keep doing it," despite the consequences that may follow.
The role of smartphones and social media platforms cannot be ignored when discussing this phenomenon. These digital tools are designed to capture attention and keep users engaged as long as possible. With notifications buzzing and timelines endlessly scrolling, the temptation to delay bedtime becomes irresistible, further fueling the cycle of revenge bedtime procrastination.
As simple as “staying up too late” may sound, revenge bedtime procrastination is a complex behavioral pattern shaped by psychological needs for autonomy and control, and by neurobiological mechanisms designed for immediate reward. Understanding these underlying factors is the first step in breaking this detrimental cycle and reclaiming not just personal time, but also a healthy, restorative sleep pattern.
Changing our drinking habits is already a challenge. When combined with the tendency for revenge bedtime procrastination, healthy habits become even more difficult to create and maintain. The intertwining of these two behaviors sheds light on how deeply ingrained our needs for instant gratification and personal freedom are, and how these needs can sometimes lead us astray.
Often, a glass of wine or a beer is seen as a shortcut to relaxation — a quick escape from the pressures of the day. Alcohol is a coping mechanism, a way to reclaim some "me time." But it's a form of reclaiming time that comes with its own set of complications, ranging from potential addiction to various health risks. When we cut back on alcohol, it's not just the substance that's being eliminated; it's also the sense of relief and autonomy it provides.
Removing alcohol from our daily routine leaves a gap, intensifying the feeling that something is missing. This void acts as a magnet for other forms of behavior that promise immediate satisfaction — like revenge bedtime procrastination. It seems like a harmless replacement at first. After all, scrolling through social media or watching a movie doesn't have the same health ramifications as excessive drinking, right? But the underlying need for control and instant gratification hasn't been addressed; it's merely shifted from one problematic behavior to another.
From a neuroscientific standpoint, both alcohol consumption and revenge bedtime procrastination affect the dopamine pathways in the brain. Alcohol increases the release of dopamine, leading to feelings of pleasure and relaxation. Late-night activities, although less potent than alcohol, can similarly trigger a dopamine release, reinforcing the behavior. When alcohol is removed, the brain may seek other ways to achieve that dopamine "fix," making late-night activities even more appealing.
Understanding this intersection between alcohol reduction and revenge bedtime procrastination is crucial when working towards healthier mental habits. By recognizing that the underlying drivers for both behaviors are similar, we can find alternative ways to satisfy those needs — alternative ways that contribute to our well-being rather than detract from it.
The psychology and neuroscience behind revenge bedtime procrastination can provide invaluable insights. However, knowing why something happens is not the same as knowing how to change it. Below are seven concrete, actionable steps designed to combat revenge bedtime procrastination, especially as we change our drinking habits.
The urgency to reclaim personal time late at night often stems from a lack of it during waking hours. The remedy? Plan it! Setting aside just 15 to 30 minutes each day for an activity that brings joy and relaxation can make all the difference. Whether it's going for a short walk, reading a chapter of a novel, or even doodling on a notepad, this sliver of time should be solely about personal well-being. Use digital or physical calendars to block this time out, as though it's an important meeting that cannot be skipped. By making "me time" non-negotiable, the psychological need to reclaim time late at night diminishes.
Trading the screen for a book or opting for a calming herbal tea over a late-night snack can set the stage for quality sleep. The objective is to develop a pre-sleep ritual that signals the brain that it's time to wind down. This is where the power of habit comes into play. Neurologically, the brain loves patterns; they reduce cognitive load. By consistently following a wind-down routine, we create a neural pathway that associates certain activities with sleep, making the transition from wakefulness to rest more seamless. A bonus tip? Include a 5-minute gratitude journaling session; jotting down things to be thankful for can provide a dopamine boost, replacing the need for harmful, immediate gratification behaviors.
Our environment can significantly influence behavior. If our bedroom is brimming with gadgets, chances are, the temptation for late-night activities will be high. Transform the bedroom into a sleep sanctuary instead. Begin by removing all electronics from the room an hour before bedtime; this alleviates the stimulus overload that often fuels revenge bedtime procrastination. Next, consider the lighting. Opt for dim or warm-colored lighting, which helps with the production of melatonin, the hormone responsible for sleep. Lastly, don't underestimate the power of comfortable bedding. A good-quality mattress and pillows can significantly enhance sleep quality.
A cluttered mind craves distractions, and distractions are the cornerstone of revenge bedtime procrastination. Here, mindfulness techniques come to the rescue. Mindfulness, derived from ancient meditative practices, has received much attention from the scientific community for its efficacy in reducing stress and improving mental well-being. Use mindfulness apps or guided meditations (there are several on the Reframe app!) designed explicitly for sleep to engage the mind purposefully. Practicing mindfulness not only improves focus but also paves the way for self-reflection, a crucial component in identifying the triggers behind poor sleep habits. If you’re new to mindfulness, starting with a five-minute session and gradually increasing the duration can make the practice more sustainable.
Goal setting is an efficient way to change a behavior, but the missing puzzle piece often is reinforcement. Tracking sleep patterns through wearables or smartphone apps can offer insights into sleep duration and quality. Set achievable, short-term goals, like sleeping seven hours a night for a week or implementing a wind-down routine five nights consecutively. Once those milestones are reached, give yourself a small reward, something as simple as a favorite dessert or a new book. This triggers a positive dopamine release, similar to what's sought in revenge bedtime procrastination but more constructive.
In a world where FOMO (fear of missing out) is real, detaching from social media can be a tall order. Fortunately, technology also offers solutions to problems it often creates. Most smartphones have features enabling users to set daily limits for each app. Set a reasonable time limit for social media usage during evening hours. When the predetermined amount of time expires, the apps lock, providing a hard stop and removing your ability to keep scrolling. This forced break can be the cue needed to transition to more sleep-friendly activities.
Sometimes the struggle with sleep goes beyond habits and enters the realm of medical concern. Persistent insomnia or significant changes in sleep patterns warrant professional attention. Consult a healthcare provider for personalized advice tailored to individual sleep challenges. Prescription sleep aids or cognitive behavioral therapy for insomnia (CBT-I) are among the interventions a healthcare provider might recommend.
Overcoming revenge bedtime procrastination isn’t about villainizing nighttime activities or ignoring the pleasure they bring. It's about reclaiming your time — and also reclaiming sleep, health, and well-being. With some mindful adjustments and a commitment to making better choices, bedtime can transform from a battleground to a peaceful retreat. There's genuine empowerment in choosing long-term wellness over short-term gratification. And who knows? The extra z’s might just make all the difference in tackling tomorrow fresh and rejuvenated.
After a long week of juggling work responsibilities, fitness goals, and social commitments, Friday night finally rolls around. It’s time to unwind, the perfect opportunity for a glass of wine or a cold beer. But instead of calling it a night after one drink, you feel the urge to stay up late, scroll through social media, watch random YouTube videos, or binge on Netflix. The next morning? So groggy, and you feel less-than-ideal mentally and physically.
But staying up late like this isn't just a quirky habit; it's an emerging psychological phenomenon known as revenge bedtime procrastination. Why do we do it, and what does it have to do with changing our drinking habits?
While revenge bedtime procrastination sounds like a whimsical social media buzzword, it's a behavioral pattern that actually has roots in psychology and neuroscience. We often find ourselves tangled in a web of responsibilities, from grueling work hours to managing households and nurturing relationships. By the time the clock strikes bedtime, a realization settles in: the entire day has slipped away, with little personal time or freedom. And so begins the journey down the late-night rabbit hole of activities that feel like small acts of rebellion.
Sure, it's counterintuitive. Who would willingly trade the much-needed benefits of a restful sleep for a few extra hours of aimless scrolling or watching yet another episode of a TV series? The answer lies in a complex interplay between psychological needs and neurological mechanisms.
The psychological aspect of revenge bedtime procrastination is a form of personal rebellion. Imagine spending a day packed with back-to-back meetings, deadlines, and familial obligations. By the time the day ends, there's a longing for reclaiming a fragment of time — time that belongs solely to ourselves, free from any rules or responsibilities. And what's more liberating than breaking the one rule that's universally accepted? That is, getting adequate sleep. It's the mind's whispered declaration: "You can't control my entire day; I'll seize this part for myself."
Dopamine, a neurotransmitter in the brain, is commonly associated with the reward pathway. This system is designed to reinforce behavior that ensures survival, like eating food when hungry. But in the modern context, dopamine pathways can be hijacked by behaviors that offer immediate gratification but aren't necessarily beneficial in the long term.
When the day is unrewarding — with too many stressors and too little personal time — the dopamine system gets thrown off balance. We crave reward, some form of immediate gratification. Enter revenge bedtime procrastination. Those late-night activities, as trivial as they may be, trigger a release of dopamine, which temporarily satiates our craving or reward. Dopamine is the brain's way of saying, "This feels good, so let's keep doing it," despite the consequences that may follow.
The role of smartphones and social media platforms cannot be ignored when discussing this phenomenon. These digital tools are designed to capture attention and keep users engaged as long as possible. With notifications buzzing and timelines endlessly scrolling, the temptation to delay bedtime becomes irresistible, further fueling the cycle of revenge bedtime procrastination.
As simple as “staying up too late” may sound, revenge bedtime procrastination is a complex behavioral pattern shaped by psychological needs for autonomy and control, and by neurobiological mechanisms designed for immediate reward. Understanding these underlying factors is the first step in breaking this detrimental cycle and reclaiming not just personal time, but also a healthy, restorative sleep pattern.
Changing our drinking habits is already a challenge. When combined with the tendency for revenge bedtime procrastination, healthy habits become even more difficult to create and maintain. The intertwining of these two behaviors sheds light on how deeply ingrained our needs for instant gratification and personal freedom are, and how these needs can sometimes lead us astray.
Often, a glass of wine or a beer is seen as a shortcut to relaxation — a quick escape from the pressures of the day. Alcohol is a coping mechanism, a way to reclaim some "me time." But it's a form of reclaiming time that comes with its own set of complications, ranging from potential addiction to various health risks. When we cut back on alcohol, it's not just the substance that's being eliminated; it's also the sense of relief and autonomy it provides.
Removing alcohol from our daily routine leaves a gap, intensifying the feeling that something is missing. This void acts as a magnet for other forms of behavior that promise immediate satisfaction — like revenge bedtime procrastination. It seems like a harmless replacement at first. After all, scrolling through social media or watching a movie doesn't have the same health ramifications as excessive drinking, right? But the underlying need for control and instant gratification hasn't been addressed; it's merely shifted from one problematic behavior to another.
From a neuroscientific standpoint, both alcohol consumption and revenge bedtime procrastination affect the dopamine pathways in the brain. Alcohol increases the release of dopamine, leading to feelings of pleasure and relaxation. Late-night activities, although less potent than alcohol, can similarly trigger a dopamine release, reinforcing the behavior. When alcohol is removed, the brain may seek other ways to achieve that dopamine "fix," making late-night activities even more appealing.
Understanding this intersection between alcohol reduction and revenge bedtime procrastination is crucial when working towards healthier mental habits. By recognizing that the underlying drivers for both behaviors are similar, we can find alternative ways to satisfy those needs — alternative ways that contribute to our well-being rather than detract from it.
The psychology and neuroscience behind revenge bedtime procrastination can provide invaluable insights. However, knowing why something happens is not the same as knowing how to change it. Below are seven concrete, actionable steps designed to combat revenge bedtime procrastination, especially as we change our drinking habits.
The urgency to reclaim personal time late at night often stems from a lack of it during waking hours. The remedy? Plan it! Setting aside just 15 to 30 minutes each day for an activity that brings joy and relaxation can make all the difference. Whether it's going for a short walk, reading a chapter of a novel, or even doodling on a notepad, this sliver of time should be solely about personal well-being. Use digital or physical calendars to block this time out, as though it's an important meeting that cannot be skipped. By making "me time" non-negotiable, the psychological need to reclaim time late at night diminishes.
Trading the screen for a book or opting for a calming herbal tea over a late-night snack can set the stage for quality sleep. The objective is to develop a pre-sleep ritual that signals the brain that it's time to wind down. This is where the power of habit comes into play. Neurologically, the brain loves patterns; they reduce cognitive load. By consistently following a wind-down routine, we create a neural pathway that associates certain activities with sleep, making the transition from wakefulness to rest more seamless. A bonus tip? Include a 5-minute gratitude journaling session; jotting down things to be thankful for can provide a dopamine boost, replacing the need for harmful, immediate gratification behaviors.
Our environment can significantly influence behavior. If our bedroom is brimming with gadgets, chances are, the temptation for late-night activities will be high. Transform the bedroom into a sleep sanctuary instead. Begin by removing all electronics from the room an hour before bedtime; this alleviates the stimulus overload that often fuels revenge bedtime procrastination. Next, consider the lighting. Opt for dim or warm-colored lighting, which helps with the production of melatonin, the hormone responsible for sleep. Lastly, don't underestimate the power of comfortable bedding. A good-quality mattress and pillows can significantly enhance sleep quality.
A cluttered mind craves distractions, and distractions are the cornerstone of revenge bedtime procrastination. Here, mindfulness techniques come to the rescue. Mindfulness, derived from ancient meditative practices, has received much attention from the scientific community for its efficacy in reducing stress and improving mental well-being. Use mindfulness apps or guided meditations (there are several on the Reframe app!) designed explicitly for sleep to engage the mind purposefully. Practicing mindfulness not only improves focus but also paves the way for self-reflection, a crucial component in identifying the triggers behind poor sleep habits. If you’re new to mindfulness, starting with a five-minute session and gradually increasing the duration can make the practice more sustainable.
Goal setting is an efficient way to change a behavior, but the missing puzzle piece often is reinforcement. Tracking sleep patterns through wearables or smartphone apps can offer insights into sleep duration and quality. Set achievable, short-term goals, like sleeping seven hours a night for a week or implementing a wind-down routine five nights consecutively. Once those milestones are reached, give yourself a small reward, something as simple as a favorite dessert or a new book. This triggers a positive dopamine release, similar to what's sought in revenge bedtime procrastination but more constructive.
In a world where FOMO (fear of missing out) is real, detaching from social media can be a tall order. Fortunately, technology also offers solutions to problems it often creates. Most smartphones have features enabling users to set daily limits for each app. Set a reasonable time limit for social media usage during evening hours. When the predetermined amount of time expires, the apps lock, providing a hard stop and removing your ability to keep scrolling. This forced break can be the cue needed to transition to more sleep-friendly activities.
Sometimes the struggle with sleep goes beyond habits and enters the realm of medical concern. Persistent insomnia or significant changes in sleep patterns warrant professional attention. Consult a healthcare provider for personalized advice tailored to individual sleep challenges. Prescription sleep aids or cognitive behavioral therapy for insomnia (CBT-I) are among the interventions a healthcare provider might recommend.
Overcoming revenge bedtime procrastination isn’t about villainizing nighttime activities or ignoring the pleasure they bring. It's about reclaiming your time — and also reclaiming sleep, health, and well-being. With some mindful adjustments and a commitment to making better choices, bedtime can transform from a battleground to a peaceful retreat. There's genuine empowerment in choosing long-term wellness over short-term gratification. And who knows? The extra z’s might just make all the difference in tackling tomorrow fresh and rejuvenated.
Unlock the hidden powers of creativity with our latest blog! Discover how art, writing, and other creative pursuits can boost your brain, heal the soul, and foster connections.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
According to psychologist and creativity coach Eric Maisel, “Creativity is not a talent or ability. It is the fruit of a person’s decision to matter.” If you thought creativity is confined to the realm of artists, writers, musicians, potters, fashion designers, or any other officially “creative” occupations — there’s great news: the magic of creativity is within reach for all of us!
In fact, creativity isn't just about painting masterpieces or crafting the next bestselling novel. It's a vital life skill that drives innovation and enriches our daily experiences. Let’s explore the neuroscience behind creativity and learn how we can tap into it to enrich our lives and overcome obstacles we might face on our alcohol-free or cutback journey and beyond!
Before we dive into how to become more creative, let's explore the inner workings of our noggin. The brain is a fascinating organ, and when it comes to creativity, it's all about making new connections and enhancing existing ones.
It works the other way, too — creativity is born in the brain, but it also enhances it!
Words have power. From the thrill of penning a diary entry to the challenge of crafting compelling narratives, writing is your playground. Want to clarify your thoughts? Write. Eager to share your latest epiphany? Write. Whether you're detailing the intricacies of a complex topic or just dishing about your day — write. Every word you jot down is a step towards better communication, clearer thinking, and personal growth.
How to get started? Don’t overthink it. Take this advice from Ernest Hemingway, “All you have to do is write one true sentence. Write the truest sentence that you know.”
Here are some additional tips:
Grab your brushes, pencils, or markers and embark on a visual voyage! From sketching fleeting moments to splashing colors that reflect your mood, these activities are therapeutic. Every stroke can be a reflection of your inner world, offering endless realms to explore.
Some tips to start:
Life is a cascade of moments waiting to be captured — a friend’s surprise birthday party, a turkey wandering through city streets, a funny street sign, a sprinkling of sails along the river during a regatta, or a cat curled up in a basket of fresh laundry — whatever it is, find the creative spark and take it with you for keeps. It's not just about the click but seeing the world through a unique lens, finding beauty in the mundane.
Some ways to get started:
Strum, beat, or hum your way into the rhythmic realm of music. Whether you're indulging in soulful melodies, experimenting with instruments, or creating foot-tapping beats, music is a universal language that resonates deeply, bringing joy and solace.
How to bring more music into your life:
Unleash your energy and groove to your favorite beats! Dance is a delightful blend of movement and emotion, a way to articulate feelings without words. Whether structured choreography or spontaneous jigs, it uplifts the spirit and keeps you moving.
To find your own rhythm:
Crafting is your passport to hands-on creativity. Whether it's molding pottery, stitching fabric, or assembling bead necklaces, the joy is in crafting something tangible. It's a tactile journey, letting you shape dreams with your fingertips.
Start here:
Enter the logical yet imaginative world of programming. By stringing lines of code, you create functioning software, dynamic websites, or even engaging games. It's the magic of transforming abstract ideas into digital realities, blending precision with creativity.
Try these tips:
Step onto the stage of imagination with theater! Embody different characters, delve into compelling narratives, and express myriad emotions. It's an exhilarating world where stories come to life, offering both escape and introspection.
Here are some ideas:
Roll the dice or press “start” and dive into the dynamic realm of games. Beyond mere pastimes, games sharpen strategic thinking, enhance coordination, and foster camaraderie. Whether board games with pals or digital quests, it's all about challenge, strategy, and fun!
Some ideas to try:
Mind-body practices are your ticket to holistic well-being. Seamlessly fusing meditation with movement, activities like yoga or tai chi promote mental clarity, physical strength, and inner harmony.
Some tips to get started:
One area where creativity can work its magic is recovery from conditions such as alcohol misuse. By tapping into this invaluable resource, we can unleash a powerful force and truly change our lives!
Eric Maisel, a prominent figure in the realm of creativity and psychology, has changed how we view the relationship between mental health, creativity, and personal development. His emphasis on “making meaning” has resonated with countless individuals, particularly creatives who grapple with the challenges of maintaining mental equilibrium in their artistic pursuits.
Maisel has delved deep into the heart of creativity and the unique challenges faced by creatives. One of his central tenets revolves around the idea that creatives must actively craft meaning in their lives. This can be pivotal for those looking to reduce or quit alcohol.
Creative recovery isn't just about abstinence or cutting back — it’s about rediscovering and redefining our relationship with our creative selves! Here are some ways we can tap into true creativity, free from the haze of alcohol:
Finally, here are some general tips to supercharge that creative spark:
Throughout history, creativity has been the compass guiding us towards progress, fostering connections across cultures. By embracing and nurturing your creative pursuits, you're not merely adding a fun twist to your daily routine — you're tapping into a rich lineage of thinkers, dreamers, and creators who have laid the foundation of our shared heritage. The canvas of the future is stretched out before us, and it beckons for your unique imprint. Armed with inspiration and insight, there's no better moment than now to harness your creative potential!
Remember: creativity isn't just a trait possessed by famous artists, writers, or musicians. It's a beautiful, innate quality we all have. And when it comes to the alcohol cutback journey, creativity can work wonders by letting us tap into an inner source of power that reduces the need to look for external sources of meaning and fulfillment. So pick up that metaphorical (or real!) paintbrush, and let's paint the canvas of life with vibrant, imaginative strokes!
According to psychologist and creativity coach Eric Maisel, “Creativity is not a talent or ability. It is the fruit of a person’s decision to matter.” If you thought creativity is confined to the realm of artists, writers, musicians, potters, fashion designers, or any other officially “creative” occupations — there’s great news: the magic of creativity is within reach for all of us!
In fact, creativity isn't just about painting masterpieces or crafting the next bestselling novel. It's a vital life skill that drives innovation and enriches our daily experiences. Let’s explore the neuroscience behind creativity and learn how we can tap into it to enrich our lives and overcome obstacles we might face on our alcohol-free or cutback journey and beyond!
Before we dive into how to become more creative, let's explore the inner workings of our noggin. The brain is a fascinating organ, and when it comes to creativity, it's all about making new connections and enhancing existing ones.
It works the other way, too — creativity is born in the brain, but it also enhances it!
Words have power. From the thrill of penning a diary entry to the challenge of crafting compelling narratives, writing is your playground. Want to clarify your thoughts? Write. Eager to share your latest epiphany? Write. Whether you're detailing the intricacies of a complex topic or just dishing about your day — write. Every word you jot down is a step towards better communication, clearer thinking, and personal growth.
How to get started? Don’t overthink it. Take this advice from Ernest Hemingway, “All you have to do is write one true sentence. Write the truest sentence that you know.”
Here are some additional tips:
Grab your brushes, pencils, or markers and embark on a visual voyage! From sketching fleeting moments to splashing colors that reflect your mood, these activities are therapeutic. Every stroke can be a reflection of your inner world, offering endless realms to explore.
Some tips to start:
Life is a cascade of moments waiting to be captured — a friend’s surprise birthday party, a turkey wandering through city streets, a funny street sign, a sprinkling of sails along the river during a regatta, or a cat curled up in a basket of fresh laundry — whatever it is, find the creative spark and take it with you for keeps. It's not just about the click but seeing the world through a unique lens, finding beauty in the mundane.
Some ways to get started:
Strum, beat, or hum your way into the rhythmic realm of music. Whether you're indulging in soulful melodies, experimenting with instruments, or creating foot-tapping beats, music is a universal language that resonates deeply, bringing joy and solace.
How to bring more music into your life:
Unleash your energy and groove to your favorite beats! Dance is a delightful blend of movement and emotion, a way to articulate feelings without words. Whether structured choreography or spontaneous jigs, it uplifts the spirit and keeps you moving.
To find your own rhythm:
Crafting is your passport to hands-on creativity. Whether it's molding pottery, stitching fabric, or assembling bead necklaces, the joy is in crafting something tangible. It's a tactile journey, letting you shape dreams with your fingertips.
Start here:
Enter the logical yet imaginative world of programming. By stringing lines of code, you create functioning software, dynamic websites, or even engaging games. It's the magic of transforming abstract ideas into digital realities, blending precision with creativity.
Try these tips:
Step onto the stage of imagination with theater! Embody different characters, delve into compelling narratives, and express myriad emotions. It's an exhilarating world where stories come to life, offering both escape and introspection.
Here are some ideas:
Roll the dice or press “start” and dive into the dynamic realm of games. Beyond mere pastimes, games sharpen strategic thinking, enhance coordination, and foster camaraderie. Whether board games with pals or digital quests, it's all about challenge, strategy, and fun!
Some ideas to try:
Mind-body practices are your ticket to holistic well-being. Seamlessly fusing meditation with movement, activities like yoga or tai chi promote mental clarity, physical strength, and inner harmony.
Some tips to get started:
One area where creativity can work its magic is recovery from conditions such as alcohol misuse. By tapping into this invaluable resource, we can unleash a powerful force and truly change our lives!
Eric Maisel, a prominent figure in the realm of creativity and psychology, has changed how we view the relationship between mental health, creativity, and personal development. His emphasis on “making meaning” has resonated with countless individuals, particularly creatives who grapple with the challenges of maintaining mental equilibrium in their artistic pursuits.
Maisel has delved deep into the heart of creativity and the unique challenges faced by creatives. One of his central tenets revolves around the idea that creatives must actively craft meaning in their lives. This can be pivotal for those looking to reduce or quit alcohol.
Creative recovery isn't just about abstinence or cutting back — it’s about rediscovering and redefining our relationship with our creative selves! Here are some ways we can tap into true creativity, free from the haze of alcohol:
Finally, here are some general tips to supercharge that creative spark:
Throughout history, creativity has been the compass guiding us towards progress, fostering connections across cultures. By embracing and nurturing your creative pursuits, you're not merely adding a fun twist to your daily routine — you're tapping into a rich lineage of thinkers, dreamers, and creators who have laid the foundation of our shared heritage. The canvas of the future is stretched out before us, and it beckons for your unique imprint. Armed with inspiration and insight, there's no better moment than now to harness your creative potential!
Remember: creativity isn't just a trait possessed by famous artists, writers, or musicians. It's a beautiful, innate quality we all have. And when it comes to the alcohol cutback journey, creativity can work wonders by letting us tap into an inner source of power that reduces the need to look for external sources of meaning and fulfillment. So pick up that metaphorical (or real!) paintbrush, and let's paint the canvas of life with vibrant, imaginative strokes!
Ever wondered why trying something new feels so exhilarating? Unravel the science behind the power of novelty in our latest blog. Spoiler: Your brain absolutely loves it!
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!
In the words of Lebo Grand, “We all seek novelty whether we realize it or not.”
When was the last time you tried something new? Whether it's a new route to work or a hobby you picked up, novelty isn't just fun — it's good for your brain. Let’s dive deep into the enticing world of novelty and why it's essential. Even better, we'll serve up a tantalizing menu of seven delightful ways you can sprinkle more newness into your everyday life! And if you’re on a journey to quit or cut back on alcohol, cultivating novelty can work wonders by helping you get back in the driver’s seat and actively create an authentic, new life full of meaning and joy.
First, a quick definition of novelty (and novel experiences in particular). Novelty is the quality of some experiences (whether external or internal) that appear or feel new, original, or unusual. These experiences can range from exploring a new cuisine, visiting a new city, meeting your new neighbor across the hall, meeting the love of your life, starting a new career, or moving across the country. It doesn’t matter how big or small the experience is — novelty is anything that sparks our imagination and curiosity in a new way, gets us out of our comfort zone (in a good way), or breaks up our usual routine.
And who needs novelty? In fact, we all do. To find out why that’s the case, let’s start by looking at how novelty affects the human brain.
Our brains are sophisticated and complex, and they’re often compared to computers. Yet unlike machines, our brains have an innate hunger for new experiences. Novelty stimulates the brain, and there are a few reasons why.
Beyond the jolt of excitement and the dopamine release, cultivating novelty offers long-term benefits:
Let’s explore each of these three benefits and the science behind them in more detail.
Mental agility might sound like a term reserved for quiz masters or codebreakers, but in reality, it’s an essential cognitive attribute beneficial for all of us. So what exactly is it, and why should we care?
Mental agility refers to the brain's ability to think quickly, adapt to new situations, and find solutions to problems with flexibility and creativity. It's not just about raw intelligence or memorization skills. Instead, it's the nimbleness of thought that allows us to pivot and adjust to ever-changing scenarios without missing a beat.
Just how does mental agility help us?
Here are some tips for cultivating mental agility:
Mental agility is a cornerstone of a responsive and robust cognitive framework. As our surroundings become more dynamic and unpredictable, this ability to swiftly adjust, learn, and grow becomes even more paramount. By investing in our mental agility, we’re ensuring our brain is ready to face any challenge!
Boredom is a state we’ve all been familiar with at some point or another. It’s that frustrating feeling of being disengaged, restless, and uninterested. But what causes it, why is it a concern, and most importantly, how can we combat it?
More than the absence of excitement or stimulation, boredom is a complex emotional state that can be triggered by various factors, including repetitive tasks, lack of interest, or feeling disconnected from one's surroundings or purpose.
How does boredom hurt us?
Some strategies to combat boredom include the following:
To wrap up, while bouts of boredom are natural, they don’t have to define our days. With a proactive approach, we can keep our minds engaged, our spirits lifted, and our days filled with purpose and passion.
Creativity is the playground of mind — it’s a hotspot of ideas, insights, and self-expression. Rather than being confined to the world of artists or writers, creativity is a universal trait waiting to be harnessed in everyday life. It’s the capability to conceive original ideas, link seemingly unrelated concepts, and devise innovative solutions to problems. It encompasses a vast realm, from artistic endeavors to problem-solving to groundbreaking scientific research.
Why do we need creativity?
Here are some ways to amplify creativity:
In the grand scheme of things, creativity adds vibrant strokes, nuances, and depth to the way we approach the world. It’s something we all have, and it’s waiting to be nurtured and celebrated. Embrace it, and watch as the world transforms into a playground of possibilities!
Embarking on the path of reducing or eliminating alcohol is a significant commitment. It's a personal journey that requires dedication, resilience, and a shift in lifestyle. Here's where the magic of novelty comes into play. Integrating novel experiences into this transformative phase can amplify motivation, cultivate healthier habits, and pave the way for sustained success.
Here’s why novelty matters on this journey:
Incorporating novelty into the alcohol journey isn't about mere distraction. It's about reshaping our lifestyle, finding joy in fresh avenues, and building resilience against old habits. With each new experience, the path away from alcohol dependency becomes clearer and more rewarding.
Now, let's jazz up your routine with these action steps to make novelty a part of your daily routine!
Novelty isn't just the spice of life; it's a power-packed nutrient for your brain. So go ahead and dabble in the unknown. Take that leap. Embrace the unfamiliar. Not only will you reap immediate rewards like excitement and pleasure, but you'll also be gifting your brain with long-term benefits. It's time to make every day an adventure!
Moreover, by embracing novelty, we allow ourselves to enrich our worlds, adding new elements that make our lives more fulfilling and nuanced. As Rebecca Solnit writes in Wanderlust: A History of Walking, “When you give yourself to places, they give you yourself back; the more one comes to know them, the more one seeds them with the invisible crop of memories and associations that will be waiting for when you come back, while new places offer up new thoughts, new possibilities. Exploring the world is one the best ways of exploring the mind, and walking travels both terrains.”
In the words of Lebo Grand, “We all seek novelty whether we realize it or not.”
When was the last time you tried something new? Whether it's a new route to work or a hobby you picked up, novelty isn't just fun — it's good for your brain. Let’s dive deep into the enticing world of novelty and why it's essential. Even better, we'll serve up a tantalizing menu of seven delightful ways you can sprinkle more newness into your everyday life! And if you’re on a journey to quit or cut back on alcohol, cultivating novelty can work wonders by helping you get back in the driver’s seat and actively create an authentic, new life full of meaning and joy.
First, a quick definition of novelty (and novel experiences in particular). Novelty is the quality of some experiences (whether external or internal) that appear or feel new, original, or unusual. These experiences can range from exploring a new cuisine, visiting a new city, meeting your new neighbor across the hall, meeting the love of your life, starting a new career, or moving across the country. It doesn’t matter how big or small the experience is — novelty is anything that sparks our imagination and curiosity in a new way, gets us out of our comfort zone (in a good way), or breaks up our usual routine.
And who needs novelty? In fact, we all do. To find out why that’s the case, let’s start by looking at how novelty affects the human brain.
Our brains are sophisticated and complex, and they’re often compared to computers. Yet unlike machines, our brains have an innate hunger for new experiences. Novelty stimulates the brain, and there are a few reasons why.
Beyond the jolt of excitement and the dopamine release, cultivating novelty offers long-term benefits:
Let’s explore each of these three benefits and the science behind them in more detail.
Mental agility might sound like a term reserved for quiz masters or codebreakers, but in reality, it’s an essential cognitive attribute beneficial for all of us. So what exactly is it, and why should we care?
Mental agility refers to the brain's ability to think quickly, adapt to new situations, and find solutions to problems with flexibility and creativity. It's not just about raw intelligence or memorization skills. Instead, it's the nimbleness of thought that allows us to pivot and adjust to ever-changing scenarios without missing a beat.
Just how does mental agility help us?
Here are some tips for cultivating mental agility:
Mental agility is a cornerstone of a responsive and robust cognitive framework. As our surroundings become more dynamic and unpredictable, this ability to swiftly adjust, learn, and grow becomes even more paramount. By investing in our mental agility, we’re ensuring our brain is ready to face any challenge!
Boredom is a state we’ve all been familiar with at some point or another. It’s that frustrating feeling of being disengaged, restless, and uninterested. But what causes it, why is it a concern, and most importantly, how can we combat it?
More than the absence of excitement or stimulation, boredom is a complex emotional state that can be triggered by various factors, including repetitive tasks, lack of interest, or feeling disconnected from one's surroundings or purpose.
How does boredom hurt us?
Some strategies to combat boredom include the following:
To wrap up, while bouts of boredom are natural, they don’t have to define our days. With a proactive approach, we can keep our minds engaged, our spirits lifted, and our days filled with purpose and passion.
Creativity is the playground of mind — it’s a hotspot of ideas, insights, and self-expression. Rather than being confined to the world of artists or writers, creativity is a universal trait waiting to be harnessed in everyday life. It’s the capability to conceive original ideas, link seemingly unrelated concepts, and devise innovative solutions to problems. It encompasses a vast realm, from artistic endeavors to problem-solving to groundbreaking scientific research.
Why do we need creativity?
Here are some ways to amplify creativity:
In the grand scheme of things, creativity adds vibrant strokes, nuances, and depth to the way we approach the world. It’s something we all have, and it’s waiting to be nurtured and celebrated. Embrace it, and watch as the world transforms into a playground of possibilities!
Embarking on the path of reducing or eliminating alcohol is a significant commitment. It's a personal journey that requires dedication, resilience, and a shift in lifestyle. Here's where the magic of novelty comes into play. Integrating novel experiences into this transformative phase can amplify motivation, cultivate healthier habits, and pave the way for sustained success.
Here’s why novelty matters on this journey:
Incorporating novelty into the alcohol journey isn't about mere distraction. It's about reshaping our lifestyle, finding joy in fresh avenues, and building resilience against old habits. With each new experience, the path away from alcohol dependency becomes clearer and more rewarding.
Now, let's jazz up your routine with these action steps to make novelty a part of your daily routine!
Novelty isn't just the spice of life; it's a power-packed nutrient for your brain. So go ahead and dabble in the unknown. Take that leap. Embrace the unfamiliar. Not only will you reap immediate rewards like excitement and pleasure, but you'll also be gifting your brain with long-term benefits. It's time to make every day an adventure!
Moreover, by embracing novelty, we allow ourselves to enrich our worlds, adding new elements that make our lives more fulfilling and nuanced. As Rebecca Solnit writes in Wanderlust: A History of Walking, “When you give yourself to places, they give you yourself back; the more one comes to know them, the more one seeds them with the invisible crop of memories and associations that will be waiting for when you come back, while new places offer up new thoughts, new possibilities. Exploring the world is one the best ways of exploring the mind, and walking travels both terrains.”
Ever wondered how subconscious beliefs might be steering your decisions? Unpack the intriguing world of implicit bias with our latest blog and discover steps to navigate it.
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!
In 1998, psychologists Mahzarin Banaji and Anthony Greenwald unveiled a groundbreaking Implicit Association Test (IAT) that claimed to tap into our subconscious mind, revealing hidden biases we might not even be aware of. The results? It turned out that many of us held biases that we never consciously acknowledged.
Fast forward a few years, and this test transitioned online, becoming an internet sensation. The next few decades saw countless individuals diving deep into this introspective exploration, yearning for self-understanding in a world striving for acceptance and inclusivity.
Suddenly, everyone was fervently clicking away, anxiously awaiting the verdict: “Am I secretly biased?” “What do I do if I am?” “Am I fixable?” “What if my friends find out?” While implicit bias has a stressful side, it’s actually a natural part of how the brain works. Let’s explore it without judgment and see how we might be able to reduce it!
First things first: we need to define exactly what implicit bias actually is. We all have our behavioral patterns — the route we walk our dog every morning, that go-to smoothie flavor (strawberry-banana, anyone?), or the way we instinctively tie our shoelaces. Patterns simplify our lives and help us navigate our busy days.
Implicit bias, in turn, refers to thought patterns that rise up automatically. You know those moments when you catch yourself thinking something and wonder, “Wait, where did that thought come from?” It could be a quick judgment about a stranger's outfit or an unexplained discomfort in a new setting. While we all love to believe we're unbiased, fair, and open-minded, the mind has its own quirks and jumps to conclusions without our conscious consent. That’s implicit bias in a nutshell.
Scientists define implicit biases as the subconscious beliefs or attitudes we have towards certain groups of people. Rather than forming as a result of our direct experiences, they're shaped by societal views, cultural exposure, and upbringing.
What's the catch? They can influence decisions in our daily lives, from the people we hire to the friends we make, without us even being aware of it.
While we might not always realize it, our brain loves shortcuts. With so much information bombarding us every second, the brain uses shortcuts (known scientifically as “heuristics”) to process things faster. This means it often relies on past information or experiences.
Think of the brain as a supercomputer that's always on the lookout for ways to streamline its processes. With the millions of bits of data it has to process every minute, it needs a way to navigate that doesn’t require constantly shifting into deep-dive mode that consumes attention and cognitive resources.
At the molecular level, heuristics are based on neural pathways — the connections formed between different parts of the brain. Every time we have a thought or a reaction, our brain fires a series of neurons in a particular sequence. The more often we have a specific thought or reaction, the stronger and more established that neural pathway becomes. It’s like walking on grass. The first time, we might not leave a visible trace; however, if we walk the same path repeatedly, pretty soon we’ll have a well-worn trail.
These constantly reinforced neural pathways can sustain and perpetuate our biases. If we're frequently exposed to a particular stereotype, that neural pathway becomes deeply ingrained, making the associated bias hard to shake off.
The problem is, these shortcuts don’t always get us where we truly want to go. Over time, the constant exposure to stereotypes and cultural narratives forms neural pathways that reinforce these subconscious biases.
Remember, it's not about you being a bad person or being intentionally unfair — it's just the brain trying to be efficient!
Now that we have a solid grasp on the science behind implicit bias, let's dive into how it plays out in various contexts. There are many settings where it can crop up.
The workplace is often a melting pot of cultures, backgrounds, and personalities. With so much diversity, it should ideally be a place where meritocracy rules, leaving no room for biases. However, implicit biases, with their sneaky, subconscious nature, can seep into professional settings in various ways:
Hiring highs and lows. One of the first steps into any job is the recruitment process. While HR teams aim for a fair selection method, unconscious biases might lead to preferences for certain candidates over others.
Performance and promotions. Even after joining, the dynamics of implicit bias might continue. Employees' accomplishments might be perceived differently.
Team dynamics and collaborations. The way teams function, collaborate, and communicate can also be influenced by implicit biases. Consider these scenarios:
Feedback and growth opportunities. Career growth is often tied to feedback and learning opportunities. But here too, biases can play a part:
When we're feeling under the weather, we trust medical professionals to provide the best care possible. However, implicit biases can creep into this space, too.
Diagnosis dilemmas. Medical diagnoses are often complex and require a careful consideration of symptoms, patient history, and test results. But implicit biases can sometimes color these judgments:
Treatment trajectories. Once a diagnosis is made, the treatment path is charted out. Here too, biases can rear their heads:
Patient-provider communication. The way healthcare providers communicate with patients is crucial for effective care. Yet, this interaction isn't always free of biases:
Access and advocacy. Implicit bias doesn't just operate at the individual doctor-patient level. It can also impact broader healthcare systems and access:
Teachers play a critical role in shaping young minds. But sometimes, implicit biases can influence their expectations of students, leading to disparities in academic achievements with students from certain backgrounds being unintentionally overlooked or unfairly spotlighted. The influence of these biases on teaching methods, evaluation, and general student interactions can be more profound than we might initially realize.
Expectations and stereotypes. Teachers and educators often harbor certain expectations of their students, some of which might be tinged with biases:
Classroom dynamics. The day-to-day interactions in a classroom are rife with interactions that can be influenced by implicit biases:
Evaluation and feedback. The way students are graded and given feedback is crucial in shaping their academic journey. However, implicit biases can sneak in here too:
Opportunities and resources. Beyond the classroom, students seek opportunities for growth in extracurricular activities, advanced courses, or support. Implicit bias can play a role in how these are allocated:
Ever felt like you were being watched a little too closely when browsing in a store? Or perhaps you felt a store assistant wasn't as helpful as they could've been? Implicit biases might be the underlying reason. Retail employees, like all of us, can harbor biases that influence their interactions with customers.
Customer service variance. Ever walked into a store and felt like you were either being ignored or monitored too closely? The treatment customers receive can be influenced by unconscious biases:
Product recommendations. Salespersons often suggest products, upsells, or alternatives. How they steer customers can sometimes be based on implicit assumptions:
Promotions and bargaining. Who doesn’t love a good deal? But sometimes, the offers, discounts, or even the willingness to negotiate can be tinged with biases:
Hiring and work dynamics. Implicit bias isn’t just about customer interactions. It can also influence the inner workings of retail, particularly in hiring and employee dynamics:
The justice system is where we hope for fairness above all. We're raised to believe in the sanctity of the justice system, holding it as a paragon of fairness. Yet, from police interactions to courtroom decisions, implicit biases can sometimes steer outcomes. A defendant's background, appearance, or even accent might subconsciously influence judgments about their character or guilt.
Jury selection and deliberation. Juries are an embodiment of community participation in justice. However, the selection process and subsequent deliberations can be influenced by implicit biases:
Attorneys and arguments. Lawyers play a pivotal role in shaping the narrative of a case. How they present facts, question witnesses, and build arguments can be tinged by unconscious biases:
Witness credibility and testimonies. A testimony can make or break a case. But how a witness is perceived can sometimes deviate from the pure content of their statement:
Judicial decisions and sentencing. Even judges, with their rigorous training and commitment to impartiality, are not entirely insulated from implicit biases:
Why should we care about implicit bias? Simple: our actions, choices, and judgments shape our lives and the world around us. By understanding and addressing our subconscious assumptions, we can foster a more inclusive, empathetic, and understanding environment. Here are some steps to help you recognize and reduce those sneaky implicit biases:
You’ve got the tools, you’ve got the enthusiasm, and now you’re primed to make a positive change! Tackling implicit bias is about creating a brighter, more inclusive world — and that’s something worth striving for. So, here's to understanding our brains a little better and making sure our quick judgments don't run the show. Go on, challenge that inner narrative and make the world a little better!
In 1998, psychologists Mahzarin Banaji and Anthony Greenwald unveiled a groundbreaking Implicit Association Test (IAT) that claimed to tap into our subconscious mind, revealing hidden biases we might not even be aware of. The results? It turned out that many of us held biases that we never consciously acknowledged.
Fast forward a few years, and this test transitioned online, becoming an internet sensation. The next few decades saw countless individuals diving deep into this introspective exploration, yearning for self-understanding in a world striving for acceptance and inclusivity.
Suddenly, everyone was fervently clicking away, anxiously awaiting the verdict: “Am I secretly biased?” “What do I do if I am?” “Am I fixable?” “What if my friends find out?” While implicit bias has a stressful side, it’s actually a natural part of how the brain works. Let’s explore it without judgment and see how we might be able to reduce it!
First things first: we need to define exactly what implicit bias actually is. We all have our behavioral patterns — the route we walk our dog every morning, that go-to smoothie flavor (strawberry-banana, anyone?), or the way we instinctively tie our shoelaces. Patterns simplify our lives and help us navigate our busy days.
Implicit bias, in turn, refers to thought patterns that rise up automatically. You know those moments when you catch yourself thinking something and wonder, “Wait, where did that thought come from?” It could be a quick judgment about a stranger's outfit or an unexplained discomfort in a new setting. While we all love to believe we're unbiased, fair, and open-minded, the mind has its own quirks and jumps to conclusions without our conscious consent. That’s implicit bias in a nutshell.
Scientists define implicit biases as the subconscious beliefs or attitudes we have towards certain groups of people. Rather than forming as a result of our direct experiences, they're shaped by societal views, cultural exposure, and upbringing.
What's the catch? They can influence decisions in our daily lives, from the people we hire to the friends we make, without us even being aware of it.
While we might not always realize it, our brain loves shortcuts. With so much information bombarding us every second, the brain uses shortcuts (known scientifically as “heuristics”) to process things faster. This means it often relies on past information or experiences.
Think of the brain as a supercomputer that's always on the lookout for ways to streamline its processes. With the millions of bits of data it has to process every minute, it needs a way to navigate that doesn’t require constantly shifting into deep-dive mode that consumes attention and cognitive resources.
At the molecular level, heuristics are based on neural pathways — the connections formed between different parts of the brain. Every time we have a thought or a reaction, our brain fires a series of neurons in a particular sequence. The more often we have a specific thought or reaction, the stronger and more established that neural pathway becomes. It’s like walking on grass. The first time, we might not leave a visible trace; however, if we walk the same path repeatedly, pretty soon we’ll have a well-worn trail.
These constantly reinforced neural pathways can sustain and perpetuate our biases. If we're frequently exposed to a particular stereotype, that neural pathway becomes deeply ingrained, making the associated bias hard to shake off.
The problem is, these shortcuts don’t always get us where we truly want to go. Over time, the constant exposure to stereotypes and cultural narratives forms neural pathways that reinforce these subconscious biases.
Remember, it's not about you being a bad person or being intentionally unfair — it's just the brain trying to be efficient!
Now that we have a solid grasp on the science behind implicit bias, let's dive into how it plays out in various contexts. There are many settings where it can crop up.
The workplace is often a melting pot of cultures, backgrounds, and personalities. With so much diversity, it should ideally be a place where meritocracy rules, leaving no room for biases. However, implicit biases, with their sneaky, subconscious nature, can seep into professional settings in various ways:
Hiring highs and lows. One of the first steps into any job is the recruitment process. While HR teams aim for a fair selection method, unconscious biases might lead to preferences for certain candidates over others.
Performance and promotions. Even after joining, the dynamics of implicit bias might continue. Employees' accomplishments might be perceived differently.
Team dynamics and collaborations. The way teams function, collaborate, and communicate can also be influenced by implicit biases. Consider these scenarios:
Feedback and growth opportunities. Career growth is often tied to feedback and learning opportunities. But here too, biases can play a part:
When we're feeling under the weather, we trust medical professionals to provide the best care possible. However, implicit biases can creep into this space, too.
Diagnosis dilemmas. Medical diagnoses are often complex and require a careful consideration of symptoms, patient history, and test results. But implicit biases can sometimes color these judgments:
Treatment trajectories. Once a diagnosis is made, the treatment path is charted out. Here too, biases can rear their heads:
Patient-provider communication. The way healthcare providers communicate with patients is crucial for effective care. Yet, this interaction isn't always free of biases:
Access and advocacy. Implicit bias doesn't just operate at the individual doctor-patient level. It can also impact broader healthcare systems and access:
Teachers play a critical role in shaping young minds. But sometimes, implicit biases can influence their expectations of students, leading to disparities in academic achievements with students from certain backgrounds being unintentionally overlooked or unfairly spotlighted. The influence of these biases on teaching methods, evaluation, and general student interactions can be more profound than we might initially realize.
Expectations and stereotypes. Teachers and educators often harbor certain expectations of their students, some of which might be tinged with biases:
Classroom dynamics. The day-to-day interactions in a classroom are rife with interactions that can be influenced by implicit biases:
Evaluation and feedback. The way students are graded and given feedback is crucial in shaping their academic journey. However, implicit biases can sneak in here too:
Opportunities and resources. Beyond the classroom, students seek opportunities for growth in extracurricular activities, advanced courses, or support. Implicit bias can play a role in how these are allocated:
Ever felt like you were being watched a little too closely when browsing in a store? Or perhaps you felt a store assistant wasn't as helpful as they could've been? Implicit biases might be the underlying reason. Retail employees, like all of us, can harbor biases that influence their interactions with customers.
Customer service variance. Ever walked into a store and felt like you were either being ignored or monitored too closely? The treatment customers receive can be influenced by unconscious biases:
Product recommendations. Salespersons often suggest products, upsells, or alternatives. How they steer customers can sometimes be based on implicit assumptions:
Promotions and bargaining. Who doesn’t love a good deal? But sometimes, the offers, discounts, or even the willingness to negotiate can be tinged with biases:
Hiring and work dynamics. Implicit bias isn’t just about customer interactions. It can also influence the inner workings of retail, particularly in hiring and employee dynamics:
The justice system is where we hope for fairness above all. We're raised to believe in the sanctity of the justice system, holding it as a paragon of fairness. Yet, from police interactions to courtroom decisions, implicit biases can sometimes steer outcomes. A defendant's background, appearance, or even accent might subconsciously influence judgments about their character or guilt.
Jury selection and deliberation. Juries are an embodiment of community participation in justice. However, the selection process and subsequent deliberations can be influenced by implicit biases:
Attorneys and arguments. Lawyers play a pivotal role in shaping the narrative of a case. How they present facts, question witnesses, and build arguments can be tinged by unconscious biases:
Witness credibility and testimonies. A testimony can make or break a case. But how a witness is perceived can sometimes deviate from the pure content of their statement:
Judicial decisions and sentencing. Even judges, with their rigorous training and commitment to impartiality, are not entirely insulated from implicit biases:
Why should we care about implicit bias? Simple: our actions, choices, and judgments shape our lives and the world around us. By understanding and addressing our subconscious assumptions, we can foster a more inclusive, empathetic, and understanding environment. Here are some steps to help you recognize and reduce those sneaky implicit biases:
You’ve got the tools, you’ve got the enthusiasm, and now you’re primed to make a positive change! Tackling implicit bias is about creating a brighter, more inclusive world — and that’s something worth striving for. So, here's to understanding our brains a little better and making sure our quick judgments don't run the show. Go on, challenge that inner narrative and make the world a little better!
Feeling guilty after drinking is more than just a moral hangover; it has real neurological and psychological roots. This blog post explores the neuroscience and psychology behind drinker's remorse, offering 7 actionable steps to take control of your drinking habits and emotional well-being.
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.
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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!
It's Sunday morning, and sunbeams are filtering through the blinds. We might expect to wake up feeling refreshed, ready to enjoy a cup of coffee and some light reading. But instead, a pounding headache ensues, followed by regret-filled memories of last night's drinking escapade. What was supposed to be a "few drinks" turned into too many, and now it's time to face the inevitable: drinker's remorse.
Anyone who has experienced drinker's remorse knows that it's not merely a fleeting emotion. It's a state of mind that combines regret, anxiety, and sometimes a heavy dose of shame. But understanding what's happening inside the brain can provide fascinating insights into why drinker's remorse occurs, and how to manage or even prevent it.
Central to this experience are two neurotransmitters, specifically dopamine and serotonin. These brain chemicals serve as messengers, transmitting signals between nerve cells. Dopamine is often labeled as the "pleasure molecule," playing a critical role in how we experience joy, reward, and motivation. Serotonin, on the other hand, influences mood, emotion, and sleep, acting as a natural mood stabilizer.
When alcohol enters the system, it stimulates the release of these neurotransmitters, leading to feelings of euphoria, lowered inhibitions, and a sense of well-being. But what goes up must come down. Once the effects of alcohol dissipate, the levels of these neurotransmitters plummet, creating an imbalance. This drop correlates with the feelings of regret, shame, and anxiety that constitute drinker's remorse.
The prefrontal cortex, the brain's decision-making center, is also heavily affected by alcohol. This region is responsible for rational thinking, planning, and impulse control. Alcohol dampens the activity of the prefrontal cortex, impairing judgment and leading to decisions we might regret when sober.
Alcohol also impacts the body's stress response system, specifically the hypothalamic-pituitary-adrenal (HPA) axis. This system controls reactions to stress and regulates various body processes, including mood. Alcohol can dysregulate the HPA axis, causing heightened emotional responses and contributing to feelings of remorse or anxiety after drinking.
Another intriguing aspect is the concept of neuroplasticity — the brain's ability to reorganize itself by forming new neural connections or strengthening existing ones. Habitual drinking can lead to changes in neural pathways, influencing behavior and making us more susceptible to drinker's remorse. In essence, the more frequently we experience these emotions, the more "wired" the brain becomes to enter this regretful state post-consumption.
It's essential to recognize that emotions are a complex interplay of neurotransmitters, brain regions, and individual psychology. Therefore, while neuroscientific mechanisms underlie drinker's remorse, they don't function in isolation. The social context, past experiences, and even genetic predisposition can modulate how intensely we feel remorse and how we cope with it.
By understanding the neuroscience behind drinker's remorse, strategies can be developed to mitigate its impact. Be it through mindfulness techniques, professional counseling, or pharmacological interventions, knowledge provides the power to manage and transform this emotional state.
In the wake of a night of overindulgence, it's easy to focus on the immediate physical discomforts: the throbbing headache, the queasy stomach, and the overwhelming fatigue. But often, after the ibuprofen kicks in and the nausea ebbs away, what remains is an emotional aftermath that's harder to shake. While hangover symptoms usually fade within a day, the psychological effects of drinker's remorse can linger, casting a cloud over mental well-being. These aren't merely fleeting feelings of regret; they can manifest as enduring patterns that shape thoughts, feelings, and even behavior.
It's common to replay the events of the night before, fixating on what was said, how much alcohol was consumed, and any actions that now seem regrettable. This rumination can kickstart a cycle of negative thought patterns, creating a mental loop that replays these moments of regret, exacerbating feelings of shame, guilt, or anxiety. These thought patterns are not innocuous; they can significantly influence self-esteem and general well-being.
One of the psychological phenomena to consider is cognitive dissonance, the mental stress experienced when we hold contradictory beliefs or attitudes. For instance, if we believe ourselves responsible, we may struggle to reconcile this self-image with our behavior while drinking. This dissonance can be mentally taxing and may spur efforts to amend our actions to align better with their self-perception, sometimes leading to avoidant behaviors or even more drinking as a form of coping.
In many cases, drinker's remorse extends beyond the individual and impacts social relationships. Actions or words spoken while intoxicated can result in damaged relationships, leading to further stress and emotional turmoil. This social dimension can amplify feelings of regret and, in some cases, lead to social withdrawal, isolation, or avoidance behavior, which are risk factors for developing depression.
When these experiences are frequent or particularly intense, they can contribute to long-term psychological problems. For some people, consistent episodes of drinker's remorse may even lead to anxiety or depression. The correlation between heavy drinking and depressive symptoms has been well-documented, making it all the more imperative to address the psychological implications of drinker's remorse.
Given the weight of these psychological effects, acknowledging them is the first step toward managing them effectively. Psychological strategies like cognitive behavioral therapy (CBT) can be invaluable for those who find themselves frequently struggling with drinker's remorse. CBT provides tools to break the cycle of negative thought patterns and promote healthier coping mechanisms.
Mental health is a holistic endeavor. It's not just about avoiding negative emotional states, but also fostering a life that enables emotional resilience and mental equilibrium. The psychological aspect of drinker's remorse provides a window into how isolated events can have long-lasting impacts on mental well-being.
When dealing with drinker's remorse, it's crucial not only to address the immediate physical symptoms but also to take stock of the psychological repercussions. The psychological element may be less tangible than a hangover, but its impact can be profound and far-reaching.
In addition to CBT techniques, here are a few effective ways to prevent and cope with drinker’s remorse.
The first step toward grappling with drinker's remorse is a sincere acknowledgment of the feelings and the situations that led to them. Often, remorse is dismissed or glossed over in an attempt to move on quickly, but sidestepping this emotional state won't help in the long run. Make it a point to identify the triggers that contributed to the experience. Was it the amount of alcohol consumed? Did the social setting play a role? Or maybe it was a combination of factors such as emotional state, company, and the type of alcoholic beverages.
Documenting these details can provide valuable insights. Using a dedicated notebook or the Reframe app can track alcohol consumption and emotional states, which can be highly beneficial. This written record helps establish a pattern over time, which can be incredibly enlightening. It serves as a roadmap of sorts, indicating which situations or behaviors lead to feelings of regret and should, therefore, be modified or avoided.
While the emotional aftermath of a night out might tempt some to swear off alcohol altogether, such drastic measures often prove unsustainable. Setting realistic goals that align with individual lifestyles is more effective. For example, we can limit ourselves to two drinks when going out, or designate specific days of the week as alcohol-free days. Utilize your notebook or the Reframe app to track progress. Take note of the situations in which staying within the set limits was challenging and brainstorm ways to better handle those scenarios in the future. The goal is not necessarily total abstinence but a healthier relationship with alcohol that minimizes the risk of experiencing remorse.
Often, social pressures or the excitement of the moment can derail even the best-laid plans. Before heading into social situations where alcohol will be present, develop a comprehensive strategy. Decide in advance how many drinks will be consumed and adhere strictly to this limit. To ensure compliance, share this plan with a trusted friend or family member who can ensure accountability on our part. This adds a layer of social commitment to the personal goal, making it more challenging to deviate from the plan. It's also a good idea to have non-alcoholic options in mind to substitute for additional drinks beyond the set limit. This way, there's a ready alternative that doesn't involve consuming more alcohol.
One often-overlooked method for controlling alcohol intake and minimizing regret is the strategic use of hydration and nourishment. Keeping a glass of water or a non-alcoholic beverage at hand serves multiple purposes.
First, sipping water between alcoholic drinks slows down the rate of alcohol consumption, making it easier to stick to predetermined limits. Second, staying hydrated can offset some of the notorious physical hangover symptoms like headaches and nausea, which are often exacerbated by dehydration. Additionally, having a nourishing meal before consuming alcohol can slow its absorption, reducing its intoxicating effects and the subsequent likelihood of remorseful behavior.
The power of the present moment can be a significant ally when facing the temptation to overindulge in alcohol. Mindfulness techniques can help shift the focus from external pressures or emotional triggers to immediate sensory experiences. Deep breathing exercises can act as an instant reset button for the mind. The practice involves taking a deep breath, holding it for a few seconds, and then slowly exhaling. This simple act can be remarkably effective in grounding the moment, making it easier to resist the urge for that extra drink.
If the social environment becomes overwhelming, step away for a few minutes to recalibrate. A short break from the crowd can provide space to reassess and recommit to goals.
Drinker's remorse often triggers a cascade of negative thoughts that can spiral into an emotional pitfall. One way to arrest this downward spiral is through positive affirmations or by recalling past instances where alcohol consumption was successfully managed. This acts as a mental counterbalance, replacing feelings of failure and regret with empowerment and hope. Jot these affirmations or memories down. Over time, this repository of positive reminders can serve as an emotional first-aid kit, available when needed.
These action steps create a blueprint for managing drinker's remorse. They offer practical, actionable strategies that respect individual lifestyle choices while encouraging healthier patterns of behavior and thought. Through consistent application and a little self-compassion, it's entirely possible to navigate social drinking scenarios with greater emotional ease and less morning-after regret.
Dealing with drinker's remorse might seem like a daunting task, but it is entirely manageable. Small, conscious choices can pave the way for significant improvements in mental well-being and in the relationship with alcohol. By acknowledging the feelings of remorse, setting achievable goals, and utilizing a toolkit of strategies, it's entirely possible to look forward to Sunday mornings filled with sunshine and promise.
It's Sunday morning, and sunbeams are filtering through the blinds. We might expect to wake up feeling refreshed, ready to enjoy a cup of coffee and some light reading. But instead, a pounding headache ensues, followed by regret-filled memories of last night's drinking escapade. What was supposed to be a "few drinks" turned into too many, and now it's time to face the inevitable: drinker's remorse.
Anyone who has experienced drinker's remorse knows that it's not merely a fleeting emotion. It's a state of mind that combines regret, anxiety, and sometimes a heavy dose of shame. But understanding what's happening inside the brain can provide fascinating insights into why drinker's remorse occurs, and how to manage or even prevent it.
Central to this experience are two neurotransmitters, specifically dopamine and serotonin. These brain chemicals serve as messengers, transmitting signals between nerve cells. Dopamine is often labeled as the "pleasure molecule," playing a critical role in how we experience joy, reward, and motivation. Serotonin, on the other hand, influences mood, emotion, and sleep, acting as a natural mood stabilizer.
When alcohol enters the system, it stimulates the release of these neurotransmitters, leading to feelings of euphoria, lowered inhibitions, and a sense of well-being. But what goes up must come down. Once the effects of alcohol dissipate, the levels of these neurotransmitters plummet, creating an imbalance. This drop correlates with the feelings of regret, shame, and anxiety that constitute drinker's remorse.
The prefrontal cortex, the brain's decision-making center, is also heavily affected by alcohol. This region is responsible for rational thinking, planning, and impulse control. Alcohol dampens the activity of the prefrontal cortex, impairing judgment and leading to decisions we might regret when sober.
Alcohol also impacts the body's stress response system, specifically the hypothalamic-pituitary-adrenal (HPA) axis. This system controls reactions to stress and regulates various body processes, including mood. Alcohol can dysregulate the HPA axis, causing heightened emotional responses and contributing to feelings of remorse or anxiety after drinking.
Another intriguing aspect is the concept of neuroplasticity — the brain's ability to reorganize itself by forming new neural connections or strengthening existing ones. Habitual drinking can lead to changes in neural pathways, influencing behavior and making us more susceptible to drinker's remorse. In essence, the more frequently we experience these emotions, the more "wired" the brain becomes to enter this regretful state post-consumption.
It's essential to recognize that emotions are a complex interplay of neurotransmitters, brain regions, and individual psychology. Therefore, while neuroscientific mechanisms underlie drinker's remorse, they don't function in isolation. The social context, past experiences, and even genetic predisposition can modulate how intensely we feel remorse and how we cope with it.
By understanding the neuroscience behind drinker's remorse, strategies can be developed to mitigate its impact. Be it through mindfulness techniques, professional counseling, or pharmacological interventions, knowledge provides the power to manage and transform this emotional state.
In the wake of a night of overindulgence, it's easy to focus on the immediate physical discomforts: the throbbing headache, the queasy stomach, and the overwhelming fatigue. But often, after the ibuprofen kicks in and the nausea ebbs away, what remains is an emotional aftermath that's harder to shake. While hangover symptoms usually fade within a day, the psychological effects of drinker's remorse can linger, casting a cloud over mental well-being. These aren't merely fleeting feelings of regret; they can manifest as enduring patterns that shape thoughts, feelings, and even behavior.
It's common to replay the events of the night before, fixating on what was said, how much alcohol was consumed, and any actions that now seem regrettable. This rumination can kickstart a cycle of negative thought patterns, creating a mental loop that replays these moments of regret, exacerbating feelings of shame, guilt, or anxiety. These thought patterns are not innocuous; they can significantly influence self-esteem and general well-being.
One of the psychological phenomena to consider is cognitive dissonance, the mental stress experienced when we hold contradictory beliefs or attitudes. For instance, if we believe ourselves responsible, we may struggle to reconcile this self-image with our behavior while drinking. This dissonance can be mentally taxing and may spur efforts to amend our actions to align better with their self-perception, sometimes leading to avoidant behaviors or even more drinking as a form of coping.
In many cases, drinker's remorse extends beyond the individual and impacts social relationships. Actions or words spoken while intoxicated can result in damaged relationships, leading to further stress and emotional turmoil. This social dimension can amplify feelings of regret and, in some cases, lead to social withdrawal, isolation, or avoidance behavior, which are risk factors for developing depression.
When these experiences are frequent or particularly intense, they can contribute to long-term psychological problems. For some people, consistent episodes of drinker's remorse may even lead to anxiety or depression. The correlation between heavy drinking and depressive symptoms has been well-documented, making it all the more imperative to address the psychological implications of drinker's remorse.
Given the weight of these psychological effects, acknowledging them is the first step toward managing them effectively. Psychological strategies like cognitive behavioral therapy (CBT) can be invaluable for those who find themselves frequently struggling with drinker's remorse. CBT provides tools to break the cycle of negative thought patterns and promote healthier coping mechanisms.
Mental health is a holistic endeavor. It's not just about avoiding negative emotional states, but also fostering a life that enables emotional resilience and mental equilibrium. The psychological aspect of drinker's remorse provides a window into how isolated events can have long-lasting impacts on mental well-being.
When dealing with drinker's remorse, it's crucial not only to address the immediate physical symptoms but also to take stock of the psychological repercussions. The psychological element may be less tangible than a hangover, but its impact can be profound and far-reaching.
In addition to CBT techniques, here are a few effective ways to prevent and cope with drinker’s remorse.
The first step toward grappling with drinker's remorse is a sincere acknowledgment of the feelings and the situations that led to them. Often, remorse is dismissed or glossed over in an attempt to move on quickly, but sidestepping this emotional state won't help in the long run. Make it a point to identify the triggers that contributed to the experience. Was it the amount of alcohol consumed? Did the social setting play a role? Or maybe it was a combination of factors such as emotional state, company, and the type of alcoholic beverages.
Documenting these details can provide valuable insights. Using a dedicated notebook or the Reframe app can track alcohol consumption and emotional states, which can be highly beneficial. This written record helps establish a pattern over time, which can be incredibly enlightening. It serves as a roadmap of sorts, indicating which situations or behaviors lead to feelings of regret and should, therefore, be modified or avoided.
While the emotional aftermath of a night out might tempt some to swear off alcohol altogether, such drastic measures often prove unsustainable. Setting realistic goals that align with individual lifestyles is more effective. For example, we can limit ourselves to two drinks when going out, or designate specific days of the week as alcohol-free days. Utilize your notebook or the Reframe app to track progress. Take note of the situations in which staying within the set limits was challenging and brainstorm ways to better handle those scenarios in the future. The goal is not necessarily total abstinence but a healthier relationship with alcohol that minimizes the risk of experiencing remorse.
Often, social pressures or the excitement of the moment can derail even the best-laid plans. Before heading into social situations where alcohol will be present, develop a comprehensive strategy. Decide in advance how many drinks will be consumed and adhere strictly to this limit. To ensure compliance, share this plan with a trusted friend or family member who can ensure accountability on our part. This adds a layer of social commitment to the personal goal, making it more challenging to deviate from the plan. It's also a good idea to have non-alcoholic options in mind to substitute for additional drinks beyond the set limit. This way, there's a ready alternative that doesn't involve consuming more alcohol.
One often-overlooked method for controlling alcohol intake and minimizing regret is the strategic use of hydration and nourishment. Keeping a glass of water or a non-alcoholic beverage at hand serves multiple purposes.
First, sipping water between alcoholic drinks slows down the rate of alcohol consumption, making it easier to stick to predetermined limits. Second, staying hydrated can offset some of the notorious physical hangover symptoms like headaches and nausea, which are often exacerbated by dehydration. Additionally, having a nourishing meal before consuming alcohol can slow its absorption, reducing its intoxicating effects and the subsequent likelihood of remorseful behavior.
The power of the present moment can be a significant ally when facing the temptation to overindulge in alcohol. Mindfulness techniques can help shift the focus from external pressures or emotional triggers to immediate sensory experiences. Deep breathing exercises can act as an instant reset button for the mind. The practice involves taking a deep breath, holding it for a few seconds, and then slowly exhaling. This simple act can be remarkably effective in grounding the moment, making it easier to resist the urge for that extra drink.
If the social environment becomes overwhelming, step away for a few minutes to recalibrate. A short break from the crowd can provide space to reassess and recommit to goals.
Drinker's remorse often triggers a cascade of negative thoughts that can spiral into an emotional pitfall. One way to arrest this downward spiral is through positive affirmations or by recalling past instances where alcohol consumption was successfully managed. This acts as a mental counterbalance, replacing feelings of failure and regret with empowerment and hope. Jot these affirmations or memories down. Over time, this repository of positive reminders can serve as an emotional first-aid kit, available when needed.
These action steps create a blueprint for managing drinker's remorse. They offer practical, actionable strategies that respect individual lifestyle choices while encouraging healthier patterns of behavior and thought. Through consistent application and a little self-compassion, it's entirely possible to navigate social drinking scenarios with greater emotional ease and less morning-after regret.
Dealing with drinker's remorse might seem like a daunting task, but it is entirely manageable. Small, conscious choices can pave the way for significant improvements in mental well-being and in the relationship with alcohol. By acknowledging the feelings of remorse, setting achievable goals, and utilizing a toolkit of strategies, it's entirely possible to look forward to Sunday mornings filled with sunshine and promise.
Feeling emotionally spent from always caring for others? Our latest blog unpacks compassion fatigue and shares science-backed strategies to manage your empathy reserves.
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 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!
You might have heard the term "compassion fatigue" floating around, especially these days when everyone seems to be feeling all the feels. While it sounds kind of lovely (“Oh, I’ve just been caring too much!”), it’s a genuine mental and emotional drain that can sneak up on those who are in the business of caring — or on anyone who tends to lend a sympathetic ear to friends of family members on a regular basis.
So what is compassion fatigue, exactly? What are the signs of compassion fatigue? And is there any compassion fatigue treatment? Let’s unpack this together and see how it relates to our alcohol cutback or quitting journey.
First things first. Compassion is all about understanding and wanting to alleviate the suffering of another person. It's that warm, fuzzy sensation we get when we genuinely care about someone else's well-being. And it’s a beautiful thing — it’s what makes us inherently human and connects us to one another.
However, as we all know, too much of a good thing can spell trouble, which is where we run into compassion fatigue. What is compassion fatigue? Also known as "the cost of caring" or “empathy burnout,” it can be experienced by people who are continuously helping or wanting to alleviate the pain of others. It comes from the strain of exposure to suffering caused by anything from the consequences of traumatic events to simple daily troubles.
Think of it as our empathy muscles working overtime to the point of exhaustion. Just as a runner might wobble and stumble after a marathon, their legs totally drained, our emotional reservoir can be emptied when we care too much for too long.
Compassion fatigue is especially common among professionals who work directly with trauma or pain. Think nurses, therapists, first responders, social workers, counselors, or teachers.
However, compassion fatigue isn’t limited to professional caregivers — anyone with a big heart and an open ear can experience it. In today's interconnected world, with 24/7 news cycles and social media, even the average Joe and Jane can feel the pangs of compassion fatigue. Over time, always being “on” for others can take a toll, leading to emotional numbness and disillusionment.
Every time we offer compassion, we soak up a little of the emotional residue from those around us, like a sponge soaks up water. If we don’t eventually wring ourselves out, we become saturated. That saturation point is compassion fatigue.
Compassion fatigue isn't about suddenly not caring anymore. It's more that we’ve cared so much and so often that we’re running on empty — our empathy tank starts sending out "low fuel" warnings.
Here are a few hallmark signs of compassion fatigue:
Sounds a bit gloomy, doesn't it? But here's the silver lining: understanding and recognizing the signs of compassion fatigue is half the battle!
When we empathize with someone else's pain or trauma, our brain can interpret and mirror those feelings.
We often toss around terms like “burnout” and “compassion fatigue” interchangeably. They’re similar, but their differences are worth exploring.
Compassion fatigue can feel a lot like burnout, but they're not quite the same. While both involve a sense of exhaustion, burnout is typically caused by dissatisfaction with our professional environment. Compassion fatigue, on the other hand, is directly related to the relationship between the caregiver and the recipient. It can also hit faster than burnout. It’s like the difference between a marathon and a sprint — both can make us exhausted, but they do so in different ways. Let’s explore the differences in more detail.
Navigating a relationship with alcohol can be complex and challenging. Whether you’re cutting back or quitting entirely, understanding how compassion fatigue plays into your journey can be instrumental.
For many, alcohol is a coping mechanism for handling stress, pain, and intense emotions. It can offer temporary relief from compassion fatigue, especially for those in caregiving or high-empathy roles. Alcohol’s numbing effects can momentarily provide an escape from the weight of others' traumas. But, of course, this isn't a sustainable or healthy long-term solution.
Using alcohol to cope with compassion fatigue is like using a band-aid on a wound that requires stitches. While it may feel like relief in the moment, it doesn’t address the root cause — and it can exacerbate the issue in the long run.
Understanding the link between compassion fatigue and drinking can empower us to find healthier coping mechanisms. By recognizing and addressing compassion fatigue, we can reduce the urge to turn to alcohol for temporary relief.
Here are some strategies that can help:
These strategies can help us separate our alcohol use from any compassion fatigue we’re feeling. When we remove alcohol from the equation, we can more effectively address compassion fatigue itself.
Now that we’ve tackled the “what” and the “why,” let’s get into the “how.” How do we address compassion fatigue? While there’s no compassion fatigue treatment in a medical sense, there are things we can do. Here are seven detailed steps to keep that big heart of yours from wearing out:
A compassionate soul is incredibly beautiful, but like any renewable resource, your reservoir of compassion needs some time to refill. Recognizing and addressing compassion fatigue ensures that you can continue caring for others without neglecting yourself.
Self-care isn’t selfish! Keeping our own emotional well-being in check better equips us to support, love, and be there for others. Don’t forget to give your own heart the tender love and care it truly deserves.
You might have heard the term "compassion fatigue" floating around, especially these days when everyone seems to be feeling all the feels. While it sounds kind of lovely (“Oh, I’ve just been caring too much!”), it’s a genuine mental and emotional drain that can sneak up on those who are in the business of caring — or on anyone who tends to lend a sympathetic ear to friends of family members on a regular basis.
So what is compassion fatigue, exactly? What are the signs of compassion fatigue? And is there any compassion fatigue treatment? Let’s unpack this together and see how it relates to our alcohol cutback or quitting journey.
First things first. Compassion is all about understanding and wanting to alleviate the suffering of another person. It's that warm, fuzzy sensation we get when we genuinely care about someone else's well-being. And it’s a beautiful thing — it’s what makes us inherently human and connects us to one another.
However, as we all know, too much of a good thing can spell trouble, which is where we run into compassion fatigue. What is compassion fatigue? Also known as "the cost of caring" or “empathy burnout,” it can be experienced by people who are continuously helping or wanting to alleviate the pain of others. It comes from the strain of exposure to suffering caused by anything from the consequences of traumatic events to simple daily troubles.
Think of it as our empathy muscles working overtime to the point of exhaustion. Just as a runner might wobble and stumble after a marathon, their legs totally drained, our emotional reservoir can be emptied when we care too much for too long.
Compassion fatigue is especially common among professionals who work directly with trauma or pain. Think nurses, therapists, first responders, social workers, counselors, or teachers.
However, compassion fatigue isn’t limited to professional caregivers — anyone with a big heart and an open ear can experience it. In today's interconnected world, with 24/7 news cycles and social media, even the average Joe and Jane can feel the pangs of compassion fatigue. Over time, always being “on” for others can take a toll, leading to emotional numbness and disillusionment.
Every time we offer compassion, we soak up a little of the emotional residue from those around us, like a sponge soaks up water. If we don’t eventually wring ourselves out, we become saturated. That saturation point is compassion fatigue.
Compassion fatigue isn't about suddenly not caring anymore. It's more that we’ve cared so much and so often that we’re running on empty — our empathy tank starts sending out "low fuel" warnings.
Here are a few hallmark signs of compassion fatigue:
Sounds a bit gloomy, doesn't it? But here's the silver lining: understanding and recognizing the signs of compassion fatigue is half the battle!
When we empathize with someone else's pain or trauma, our brain can interpret and mirror those feelings.
We often toss around terms like “burnout” and “compassion fatigue” interchangeably. They’re similar, but their differences are worth exploring.
Compassion fatigue can feel a lot like burnout, but they're not quite the same. While both involve a sense of exhaustion, burnout is typically caused by dissatisfaction with our professional environment. Compassion fatigue, on the other hand, is directly related to the relationship between the caregiver and the recipient. It can also hit faster than burnout. It’s like the difference between a marathon and a sprint — both can make us exhausted, but they do so in different ways. Let’s explore the differences in more detail.
Navigating a relationship with alcohol can be complex and challenging. Whether you’re cutting back or quitting entirely, understanding how compassion fatigue plays into your journey can be instrumental.
For many, alcohol is a coping mechanism for handling stress, pain, and intense emotions. It can offer temporary relief from compassion fatigue, especially for those in caregiving or high-empathy roles. Alcohol’s numbing effects can momentarily provide an escape from the weight of others' traumas. But, of course, this isn't a sustainable or healthy long-term solution.
Using alcohol to cope with compassion fatigue is like using a band-aid on a wound that requires stitches. While it may feel like relief in the moment, it doesn’t address the root cause — and it can exacerbate the issue in the long run.
Understanding the link between compassion fatigue and drinking can empower us to find healthier coping mechanisms. By recognizing and addressing compassion fatigue, we can reduce the urge to turn to alcohol for temporary relief.
Here are some strategies that can help:
These strategies can help us separate our alcohol use from any compassion fatigue we’re feeling. When we remove alcohol from the equation, we can more effectively address compassion fatigue itself.
Now that we’ve tackled the “what” and the “why,” let’s get into the “how.” How do we address compassion fatigue? While there’s no compassion fatigue treatment in a medical sense, there are things we can do. Here are seven detailed steps to keep that big heart of yours from wearing out:
A compassionate soul is incredibly beautiful, but like any renewable resource, your reservoir of compassion needs some time to refill. Recognizing and addressing compassion fatigue ensures that you can continue caring for others without neglecting yourself.
Self-care isn’t selfish! Keeping our own emotional well-being in check better equips us to support, love, and be there for others. Don’t forget to give your own heart the tender love and care it truly deserves.
Explore the science of how alcohol impacts emotions and mental health. Plus gain actionable steps for a healthier lifestyle.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Ever felt like you’re on a rollercoaster ride of emotions when you consume alcohol? Maybe that first sip or drink makes you feel on top of the world, but by the time the night ends you feel like you’ve landed in a pit. This isn’t uncommon. It’s true that alcohol can provide a happiness boost — but only temporarily. In the long-run, it can wreak havoc on our mental health.
In this post, we'll explore how alcohol affects our emotions and mental health. We’ll also offer practical steps to help us regain control over our drinking habits. Let’s get started!
First things first: why is it that alcohol makes us feel so good, at least initially? It all comes down to our brain’s reward system. As soon as we start drinking, our brain is flooded with dopamine — that “feel good” neurotransmitter that keeps us coming back for more. This rush of dopamine induces a sense of euphoria, relaxation, and happiness — but only temporarily.
As the evening progresses and our body continues processing alcohol, we usually experience a crash. This is largely because alcohol is a depressant that disrupts our brain’s delicate balance of neurotransmitters that affect our feelings, thoughts, and behavior.
What does alcohol do to your emotions? While alcohol can produce feelings of happiness and excitement in the short-term, thanks to the immediate release of the dopamine, those feelings are fleeting and quickly wear off. Chemical changes in our brain can soon lead to more negative feelings, such as anger, depression, or anxiety — regardless of how we were feeling before we started drinking. Let’s explore the connection between alcohol and emotions in more detail.
Given the immediate boost we get from drinking alcohol, it might lead us to ask: can drinking actually improve mental health? But to answer this, it’s essential to understand that our brain's reward system operates on a delicate balance. While alcohol may provide immediate pleasure, it can also have long-term negative consequences, particularly on our mental health. Let’s take a closer look:
Regular heavy drinking is linked to symptoms of depression and can even lead to its onset. In fact, studies indicate that drinking persistently and excessively can increase our risk of developing a major depressive disorder. It can also aggregate symptoms of pre-existing depression, endangering our health and well-being.
Binge drinking — defined as having four or more drinks for women and five or more drinks for men in one sitting — is particularly harmful, as research indicates that binge drinkers are more likely to experience depressive symptoms. Interestingly, studies have found that people who have depressive symptoms and regularly drink alcohol often start to feel better within the first few weeks of stopping drinking.
When it comes to alcohol and emotions, alcohol’s immediate calming effects are similar to those of antianxiety medications: it helps take our mind off our troubles, lowers our inhibitions, and generally makes us feel more relaxed. Alcohol actually binds to the same GABA receptors as benzodiazepines.
But, since alcohol changes the levels of serotonin and other neurotransmitters in our brain, it can actually worsen our anxiety in the long-term. In fact, we’ll likely feel more anxious after the alcohol wears off. Alcohol-induced anxiety — otherwise known as hangxiety — can last for several hours, or even for an entire day after drinking.
While we tend to associate alcohol with relaxation and stress relief, research indicates chronic alcohol use can lead to greater amounts of stress. When we drink alcohol, high amounts of cortisol — the stress hormone — are released in our brain. Over time, this can alter our brain chemistry, changing the way our body perceives and responds to stress.
In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or drink in moderation. So while it’s true that alcohol can help us feel more relaxed in the moment, it takes a toll on our stress levels in the long run.
Alcohol can also interfere with our brain’s ability to regulate emotions and lead to unpredictable mood swings and irritability. Alcohol’s effect on neurotransmitters that control our mood — like serotonin — can cause our emotions to be all over the place. For instance, we might be happy and content one moment, but angry and upset the next. Over time, as alcohol disrupts the delicate balance of neurotransmitters in our brain, we can have a harder time controlling our emotions.
Research also shows a strong link between regular heavy drinking and suicidal thoughts, suicide attempts, and death from suicide. This link is partly due to alcohol’s immediate effects, such as impaired judgment and increased impulsiveness. But it can also be explained by the long-term effect of alcohol on our mental health.
Another aspect of the relationship between alcohol and emotions has to do with alcohol’s reputation as a “truth serum.” So, what about alcohol’s perceived ability to make us tell the truth? Is it true that drunk people tell the truth more easily or share their feelings more easily? Well, it’s not necessarily alcohol that makes us speak up. Rather, it’s the lowering of our inhibitions while drinking that gives us confidence to say things we might have otherwise kept to ourselves.
As we’ve learned, alcohol is a central nervous system depressant, meaning that it slows down brain activity. As such, it reduces our inhibitions and gives us courage to share things without fear of consequences. It’s almost as if our brain’s checkpoint gets shut down: where we’d normally think twice before sharing something, alcohol bypasses the checkpoint and enables us to open up.
At the same time, alcohol can also cause us to distort the truth. Without lowered inhibitions and our brain operating at full capacity, it becomes all too easy to embellish a story, tell fibs, or exaggerate something that took place.
Even though we don’t think about it in the moment, speaking our mind when we’re intoxicated can lead to unintended consequences. For instance, we might share sensitive information we were supposed to keep secret or say hurtful comments to or about someone, which can damage relationships with those we are closest to. We also might experience an overwhelming sense of shame or regret the next morning (hangxiety, anyone?)
When it comes down to it, alcohol lowers our inhibitions, giving us confidence to speak our mind and share things our sober self would have kept private. However, it can also lead to misrepresentations and misunderstandings.
So now that we have a better understanding of how alcohol plays with our emotions, what can we do to regain control? Here are 7 tips for regulating our emotions and drinking:
Keep in mind that having emotions isn’t bad: it’s what makes us human! While our emotions can be overpowering, we can learn to take control of them. And when we do, we can have an easier time controlling our drinking, too.
Alcohol can give us a temporary mood boost, but in the long run it puts us through a roller coaster ride of emotions. The initial high we experience when we start drinking is largely due to the release of dopamine – that feel good neurotransmitter. However, over time, alcohol disrupts the delicate balance of chemicals in our brain and can put us at risk for depression, anxiety, and mood swings. Similarly, while alcohol may give us the courage to speak our mind, it can also lead to shame and regret if we overshare or say things that are hurtful. There are a number of ways we can help keep our emotions in check — and limiting our consumption of alcohol is a good place to start!
If you want to cut back on drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
Ever felt like you’re on a rollercoaster ride of emotions when you consume alcohol? Maybe that first sip or drink makes you feel on top of the world, but by the time the night ends you feel like you’ve landed in a pit. This isn’t uncommon. It’s true that alcohol can provide a happiness boost — but only temporarily. In the long-run, it can wreak havoc on our mental health.
In this post, we'll explore how alcohol affects our emotions and mental health. We’ll also offer practical steps to help us regain control over our drinking habits. Let’s get started!
First things first: why is it that alcohol makes us feel so good, at least initially? It all comes down to our brain’s reward system. As soon as we start drinking, our brain is flooded with dopamine — that “feel good” neurotransmitter that keeps us coming back for more. This rush of dopamine induces a sense of euphoria, relaxation, and happiness — but only temporarily.
As the evening progresses and our body continues processing alcohol, we usually experience a crash. This is largely because alcohol is a depressant that disrupts our brain’s delicate balance of neurotransmitters that affect our feelings, thoughts, and behavior.
What does alcohol do to your emotions? While alcohol can produce feelings of happiness and excitement in the short-term, thanks to the immediate release of the dopamine, those feelings are fleeting and quickly wear off. Chemical changes in our brain can soon lead to more negative feelings, such as anger, depression, or anxiety — regardless of how we were feeling before we started drinking. Let’s explore the connection between alcohol and emotions in more detail.
Given the immediate boost we get from drinking alcohol, it might lead us to ask: can drinking actually improve mental health? But to answer this, it’s essential to understand that our brain's reward system operates on a delicate balance. While alcohol may provide immediate pleasure, it can also have long-term negative consequences, particularly on our mental health. Let’s take a closer look:
Regular heavy drinking is linked to symptoms of depression and can even lead to its onset. In fact, studies indicate that drinking persistently and excessively can increase our risk of developing a major depressive disorder. It can also aggregate symptoms of pre-existing depression, endangering our health and well-being.
Binge drinking — defined as having four or more drinks for women and five or more drinks for men in one sitting — is particularly harmful, as research indicates that binge drinkers are more likely to experience depressive symptoms. Interestingly, studies have found that people who have depressive symptoms and regularly drink alcohol often start to feel better within the first few weeks of stopping drinking.
When it comes to alcohol and emotions, alcohol’s immediate calming effects are similar to those of antianxiety medications: it helps take our mind off our troubles, lowers our inhibitions, and generally makes us feel more relaxed. Alcohol actually binds to the same GABA receptors as benzodiazepines.
But, since alcohol changes the levels of serotonin and other neurotransmitters in our brain, it can actually worsen our anxiety in the long-term. In fact, we’ll likely feel more anxious after the alcohol wears off. Alcohol-induced anxiety — otherwise known as hangxiety — can last for several hours, or even for an entire day after drinking.
While we tend to associate alcohol with relaxation and stress relief, research indicates chronic alcohol use can lead to greater amounts of stress. When we drink alcohol, high amounts of cortisol — the stress hormone — are released in our brain. Over time, this can alter our brain chemistry, changing the way our body perceives and responds to stress.
In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or drink in moderation. So while it’s true that alcohol can help us feel more relaxed in the moment, it takes a toll on our stress levels in the long run.
Alcohol can also interfere with our brain’s ability to regulate emotions and lead to unpredictable mood swings and irritability. Alcohol’s effect on neurotransmitters that control our mood — like serotonin — can cause our emotions to be all over the place. For instance, we might be happy and content one moment, but angry and upset the next. Over time, as alcohol disrupts the delicate balance of neurotransmitters in our brain, we can have a harder time controlling our emotions.
Research also shows a strong link between regular heavy drinking and suicidal thoughts, suicide attempts, and death from suicide. This link is partly due to alcohol’s immediate effects, such as impaired judgment and increased impulsiveness. But it can also be explained by the long-term effect of alcohol on our mental health.
Another aspect of the relationship between alcohol and emotions has to do with alcohol’s reputation as a “truth serum.” So, what about alcohol’s perceived ability to make us tell the truth? Is it true that drunk people tell the truth more easily or share their feelings more easily? Well, it’s not necessarily alcohol that makes us speak up. Rather, it’s the lowering of our inhibitions while drinking that gives us confidence to say things we might have otherwise kept to ourselves.
As we’ve learned, alcohol is a central nervous system depressant, meaning that it slows down brain activity. As such, it reduces our inhibitions and gives us courage to share things without fear of consequences. It’s almost as if our brain’s checkpoint gets shut down: where we’d normally think twice before sharing something, alcohol bypasses the checkpoint and enables us to open up.
At the same time, alcohol can also cause us to distort the truth. Without lowered inhibitions and our brain operating at full capacity, it becomes all too easy to embellish a story, tell fibs, or exaggerate something that took place.
Even though we don’t think about it in the moment, speaking our mind when we’re intoxicated can lead to unintended consequences. For instance, we might share sensitive information we were supposed to keep secret or say hurtful comments to or about someone, which can damage relationships with those we are closest to. We also might experience an overwhelming sense of shame or regret the next morning (hangxiety, anyone?)
When it comes down to it, alcohol lowers our inhibitions, giving us confidence to speak our mind and share things our sober self would have kept private. However, it can also lead to misrepresentations and misunderstandings.
So now that we have a better understanding of how alcohol plays with our emotions, what can we do to regain control? Here are 7 tips for regulating our emotions and drinking:
Keep in mind that having emotions isn’t bad: it’s what makes us human! While our emotions can be overpowering, we can learn to take control of them. And when we do, we can have an easier time controlling our drinking, too.
Alcohol can give us a temporary mood boost, but in the long run it puts us through a roller coaster ride of emotions. The initial high we experience when we start drinking is largely due to the release of dopamine – that feel good neurotransmitter. However, over time, alcohol disrupts the delicate balance of chemicals in our brain and can put us at risk for depression, anxiety, and mood swings. Similarly, while alcohol may give us the courage to speak our mind, it can also lead to shame and regret if we overshare or say things that are hurtful. There are a number of ways we can help keep our emotions in check — and limiting our consumption of alcohol is a good place to start!
If you want to cut back on drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
Gain insight into what existential anxiety is, how it manifests itself, and what we can do to cope with the intense feelings of discomfort and distress.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve just gone through a major life change. You didn’t really see it coming, and you’re flooded with intense emotions as you try to process it. You suddenly find yourself questioning your very existence, and you’re anxious thinking about your future and purpose. What’s going on?
In this post, we’ll gain insight into existential anxiety — what it is, what causes it, and how we can cope with it in a healthy, effective way. What is a good existential anxiety definition? And where do existential fears come from? Let’s dive in!
How can we define existential dread, orexistential anxiety? Simply put, existentialanxiety is a type of anxiety that arisesfrom thinking about yourself, your life, oryour existence. It can cause intensediscomfort, distress, and unease, as wellas all-encompassing doubts about your purpose and future.
One hallmark of existential anxiety is examining the meaning of a general worry or thought, which can turn into angst about the meaning of life itself. It’s not uncommon for people struggling with existential anxiety to become consumed by questions such as “Why am I here?” “How did I come to be?” and “What is my purpose in life?”
According to experts, there are four main concepts at the root of existential anxiety:
Although existential thoughts that cause anxiety are a normal part of the human experience, in extreme cases it can cause prolonged distress and negatively affect our health and well-being. However, when properly addressed, it can be a catalyst for growth and change.
Anxiety is a natural human response to stress. It’s a general feeling of unease, worry, or fear about the future. While most people will experience anxiety at some point in their life, some people develop an anxiety disorder due to consistent, heightened levels of anxiety.
Anxiety can also manifest itself in different ways. For instance, some people experience social anxiety, separation anxiety, or specific phobias of objects or situations.
In contrast, existential anxiety is more abstract and less tied to a specific event or situation. Instead, it’s a feeling of deep unease or dread about our entire human existence.
Another distinction we should make is one between existential anxiety and an existential crisis. While the first is ongoing and somewhat less intense, the second feels more like a psychological emergency. An existential crisis is often brought on by a sudden tragic event, whether large-scale (such as a war) or personal (such as a loss of a loved one). Regardless, it causes a profound disruption in our lives and becomes the main focus rather than a constant background presence.
The signs and symptoms of existential thoughts that lead to anxiety aren’t always apparent to others. In fact, it’s not unusual for someone experiencing existential anxiety to appear calm and collected on the outside. On the inside, however, their mind may be in turmoil and they may be experiencing extreme distress.
While people experience existential anxiety in different ways, these are some of the most common signs:
Generally speaking, symptoms of existential anxiety are similar to general anxiety, but with an increased sense of worry about life, the future, and purpose. Existential anxiety can also manifest physically with increased heart rate, tightness in chest, nausea, shaking or dizziness.
While there’s no specific test to diagnose existential anxiety, a doctor or therapist will usually make a diagnosis based on a person’s symptoms, thoughts, and feelings. It’s worth noting that existential anxiety can also be linked to low mood, interpersonal issues, and feelings of hopelessness.
Existential anxiety can emerge from a variety of sources. For instance, major life events or changes can trigger a person to rethink their values, beliefs, and goals, causing them to worry about their future.
Experts believe 5 main things can trigger existential anxiety:
This list is by no means exhaustive! While these are some of the more common triggers for existential anxiety, people may still experience it in different contexts and settings.
It’s important to understand existential anxiety because, left unchecked, it can wreak havoc on our mental and physical health. If we ignore it, suppress it, or avoid it, existential anxiety can disrupt our quality of life and negatively affect our well-being.
These are some of the health risks associated with existential anxiety:
In extreme cases, existential anxiety can lead to suicide. This is why it’s so important to recognize the signs and symptoms — and to reach out for help when we need to.
So what about the benefits of existential anxiety — are there any? Yes! Existential anxiety isn’t all negative — as long as we manage it properly (more to come on that, below). Even though it’s distressing and uncomfortable, it can actually create positive outcomes. In fact, it can help us develop perspective, a sense of direction, and come to terms with our mortality so we can live a fulfilling life.
Experts suggest that existential anxiety can also relieve boredom and motivate us to grow and change. Sometimes, a bit of tension helps move us forward. Furthermore, confronting our existential anxiety can bring us greater self-awareness, self-actualization, and a sense of purpose.
As we’ve noted, it’s vital to cope with existential anxiety so it doesn’t wreak havoc on our well-being. While we can’t expect our angst to disappear entirely, we can develop tools to help us manage it in a healthy, productive way. Here are 8 tips:
The only way to decrease existential anxiety is to confront it, explore it, and accept it as part of the human experience. As the famous psychologist Carl Yung once said, “What you resist not only persists, but will grow in size.”
Existential anxiety can be very uncomfortable, causing us to question ourselves, our future, and our purpose. But it can also help usher us into a more fulfilling life if we learn to accept it and manage it properly. If we’re trying to numb our anxiety or feelings with alcohol, our existential anxiety will likely worsen. Instead, we can benefit from confronting it head on and seeking outside help if necessary.
If you’re turning to alcohol to ease your anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
You’ve just gone through a major life change. You didn’t really see it coming, and you’re flooded with intense emotions as you try to process it. You suddenly find yourself questioning your very existence, and you’re anxious thinking about your future and purpose. What’s going on?
In this post, we’ll gain insight into existential anxiety — what it is, what causes it, and how we can cope with it in a healthy, effective way. What is a good existential anxiety definition? And where do existential fears come from? Let’s dive in!
How can we define existential dread, orexistential anxiety? Simply put, existentialanxiety is a type of anxiety that arisesfrom thinking about yourself, your life, oryour existence. It can cause intensediscomfort, distress, and unease, as wellas all-encompassing doubts about your purpose and future.
One hallmark of existential anxiety is examining the meaning of a general worry or thought, which can turn into angst about the meaning of life itself. It’s not uncommon for people struggling with existential anxiety to become consumed by questions such as “Why am I here?” “How did I come to be?” and “What is my purpose in life?”
According to experts, there are four main concepts at the root of existential anxiety:
Although existential thoughts that cause anxiety are a normal part of the human experience, in extreme cases it can cause prolonged distress and negatively affect our health and well-being. However, when properly addressed, it can be a catalyst for growth and change.
Anxiety is a natural human response to stress. It’s a general feeling of unease, worry, or fear about the future. While most people will experience anxiety at some point in their life, some people develop an anxiety disorder due to consistent, heightened levels of anxiety.
Anxiety can also manifest itself in different ways. For instance, some people experience social anxiety, separation anxiety, or specific phobias of objects or situations.
In contrast, existential anxiety is more abstract and less tied to a specific event or situation. Instead, it’s a feeling of deep unease or dread about our entire human existence.
Another distinction we should make is one between existential anxiety and an existential crisis. While the first is ongoing and somewhat less intense, the second feels more like a psychological emergency. An existential crisis is often brought on by a sudden tragic event, whether large-scale (such as a war) or personal (such as a loss of a loved one). Regardless, it causes a profound disruption in our lives and becomes the main focus rather than a constant background presence.
The signs and symptoms of existential thoughts that lead to anxiety aren’t always apparent to others. In fact, it’s not unusual for someone experiencing existential anxiety to appear calm and collected on the outside. On the inside, however, their mind may be in turmoil and they may be experiencing extreme distress.
While people experience existential anxiety in different ways, these are some of the most common signs:
Generally speaking, symptoms of existential anxiety are similar to general anxiety, but with an increased sense of worry about life, the future, and purpose. Existential anxiety can also manifest physically with increased heart rate, tightness in chest, nausea, shaking or dizziness.
While there’s no specific test to diagnose existential anxiety, a doctor or therapist will usually make a diagnosis based on a person’s symptoms, thoughts, and feelings. It’s worth noting that existential anxiety can also be linked to low mood, interpersonal issues, and feelings of hopelessness.
Existential anxiety can emerge from a variety of sources. For instance, major life events or changes can trigger a person to rethink their values, beliefs, and goals, causing them to worry about their future.
Experts believe 5 main things can trigger existential anxiety:
This list is by no means exhaustive! While these are some of the more common triggers for existential anxiety, people may still experience it in different contexts and settings.
It’s important to understand existential anxiety because, left unchecked, it can wreak havoc on our mental and physical health. If we ignore it, suppress it, or avoid it, existential anxiety can disrupt our quality of life and negatively affect our well-being.
These are some of the health risks associated with existential anxiety:
In extreme cases, existential anxiety can lead to suicide. This is why it’s so important to recognize the signs and symptoms — and to reach out for help when we need to.
So what about the benefits of existential anxiety — are there any? Yes! Existential anxiety isn’t all negative — as long as we manage it properly (more to come on that, below). Even though it’s distressing and uncomfortable, it can actually create positive outcomes. In fact, it can help us develop perspective, a sense of direction, and come to terms with our mortality so we can live a fulfilling life.
Experts suggest that existential anxiety can also relieve boredom and motivate us to grow and change. Sometimes, a bit of tension helps move us forward. Furthermore, confronting our existential anxiety can bring us greater self-awareness, self-actualization, and a sense of purpose.
As we’ve noted, it’s vital to cope with existential anxiety so it doesn’t wreak havoc on our well-being. While we can’t expect our angst to disappear entirely, we can develop tools to help us manage it in a healthy, productive way. Here are 8 tips:
The only way to decrease existential anxiety is to confront it, explore it, and accept it as part of the human experience. As the famous psychologist Carl Yung once said, “What you resist not only persists, but will grow in size.”
Existential anxiety can be very uncomfortable, causing us to question ourselves, our future, and our purpose. But it can also help usher us into a more fulfilling life if we learn to accept it and manage it properly. If we’re trying to numb our anxiety or feelings with alcohol, our existential anxiety will likely worsen. Instead, we can benefit from confronting it head on and seeking outside help if necessary.
If you’re turning to alcohol to ease your anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
