Are you wondering how to help an alcoholic friend or family member? Learn several ways to be supportive of their path to recovery and optimal living.
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!
Alcohol addiction is one of the most common substance use disorders worldwide. In the U.S. alone, a 2021 survey estimated that 29.5 million people 12 years and older had an alcohol use disorder (AUD) in the previous year. Difficulties such as relationship issues, economic uncertainties, and excessive work demands push more and more people to use alcohol as a coping mechanism.
While some people struggle with binge drinking or gray area drinking, others become addicted and unable to function in their everyday lives. Knowing someone who is struggling with addiction can be challenging. We often don’t know how to help an alcoholic loved one, especially when they don’t want help. But knowing how to deal with an alcoholic friend or family member is essential to getting them on the road to recovery.
Let’s explore the underpinnings of alcohol addiction and recovery, the health risks involved, and how to help an alcoholic loved one. Then, let’s also look at support groups for families of addicts that can help us feel less alone.
Addiction involves a hijacking of the brain's reward system. Alcohol stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. This release reinforces alcohol consumption by associating drinking with happiness and relaxation.
However, as consumption continues, the brain's chemistry adapts. The brain dampens its dopamine response, leading to tolerance — a state in which more alcohol is required to achieve the same euphoric effect. Concurrently, other neurotransmitter systems such as glutamate and GABA, which are crucial for brain function and mood regulation, are thrown off balance, impacting cognition, decision making, and emotions.
But the story of addiction doesn't stop at neurobiology. The psychological landscape is equally complex. People often turn to alcohol as a refuge from distressing psychological states. Stressful life events, persistent anxiety, and depressive disorders can push us towards the numbing effects of alcohol. This maladaptive coping strategy creates a vicious cycle in which someone drinks to alleviate psychological pain, but the drinking behavior ultimately exacerbates that pain.
Complicating matters further, societal stigmas surrounding addiction often lead to shame and isolation, which can discourage struggling people from seeking help. This stigma can perpetuate a sense of hopelessness and perpetuate the cycle of addiction.
Understanding this struggle is essential to knowing how to help an alcoholic loved one. Addiction is not a lack of willpower; it’s a tangled interplay between altered brain mechanisms and the psychological need to escape discomfort. Effective help, therefore, must address both the biological and psychological facets of addiction. Education can foster empathy, reduce stigma, and lead to more effective support strategies for those battling with alcohol addiction.
Alcohol addiction, also known as alcohol use disorder (AUD), has profound physical and mental health impacts.
Physically, chronic alcohol consumption wreaks havoc on almost every organ system. The liver, responsible for metabolizing alcohol, is particularly at risk. Several conditions may result from alcohol addiction, ranging from alcoholic fatty liver to the more severe alcoholic hepatitis and cirrhosis, a permanent scarring that impedes liver function. Alcohol also increases the risk of developing certain cancers, including those of the liver, breast, mouth, throat, esophagus, and colon.
The cardiovascular system also takes a major hit. Alcohol abuse is associated with hypertension, cardiomyopathy, and arrhythmias. Moreover, alcohol can lead to pancreatitis, a painful and potentially dangerous condition. Excessive alcohol use also compromises the immune system, increasing our susceptibility to infections and impeding our recovery from illness and wounds.
Alcohol addiction alters brain chemistry, affecting neurotransmitters responsible for mood regulation. This often results in — or exacerbates — mental health issues such as depression, anxiety, and in severe cases, psychosis. Cognitive functions, including memory, attention, and decision making, can be impaired, sometimes irreversibly. This is seen in Wernicke-Korsakoff syndrome, a debilitating disorder characterized by severe amnesia and confabulation.
Furthermore, alcohol has a significant impact on sleep. Excessive drinking disrupts sleep patterns and diminishes sleep quality, which exacerbates existing mental health problems. The social consequences of addiction, such as relationship breakdowns, job loss, and financial problems, can further compound mental health challenges, leading to a vicious cycle of escalating addiction and deteriorating mental health.
Overcoming alcohol addiction is a multifaceted process involving a blend of therapy, medication, and social support, each addressing different elements of the condition.
Therapy, particularly cognitive-behavioral therapy (CBT), is a cornerstone in treating alcohol addiction. CBT is based on the premise that learning processes play a critical role in developing maladaptive behavioral patterns such as alcohol abuse. Through CBT, people learn to recognize and change detrimental thought patterns and behaviors. They develop skills to cope with drinking triggers and alcohol-free techniques to manage stress. Research indicates that CBT can significantly reduce the frequency and quantity of alcohol consumption, and it’s particularly effective when combined with other treatments.
Medications also play a crucial role in treatment. The U.S. Food and Drug Administration (FDA) has approved medications to treat alcohol dependence. For instance, naltrexone can reduce alcohol cravings and the pleasure derived from drinking. Acamprosate helps maintain abstinence by reducing long-term withdrawal symptoms such as insomnia, anxiety, and restlessness. Disulfiram discourages drinking by causing an unpleasant reaction when someone drinks alcohol. These medications can be particularly effective when used as part of a broader therapeutic strategy that includes behavioral treatments.
Social support, whether through formal support groups or informal support from family and friends, is key in helping an alcoholic loved one. This support provides a network of people who understand the challenges of addiction and/or offer encouragement and accountability. The social aspect of addiction support groups can reduce feelings of isolation and help build a supportive community, which is essential for long-term recovery. Having friends and family to lean on can remind a person how valued they are and that they don’t have to go through their struggles alone.
Each of these elements — therapy, medication, and social support — addresses a different aspect of addiction. Therapy retrains the brain; medication can mitigate the physiological drive to drink; and social support creates a reinforcing community of encouragement and accountability. Together, they form a comprehensive treatment approach that addresses the multifaceted nature of alcohol addiction.
Integrating these approaches increases the likelihood of successful recovery. By providing both the internal tools for psychological resilience and the external resources of medical and community support, people struggling with alcohol addiction are better equipped to navigate the path to sobriety.
Navigating the turbulent waters of alcohol addiction can be even more challenging when our loved one is resistant to help with addiction. Some people grappling with alcohol use disorder may not recognize the severity of their situation or the potential for recovery. This denial or unwillingness is a common and natural defense mechanism, a facet of the disorder itself that seeks to preserve the status quo of drinking behavior.
Helping an alcoholic who doesn’t want help requires patience and a nuanced approach. Research suggests that confrontation is less effective and can even be detrimental. Instead, strategies such as motivational interviewing — a nonconfrontational technique aimed at eliciting behavioral change by helping people explore and resolve ambivalence — show promise. They involve empathy, examining the discrepancy between the person’s goals and their current behavior, assuming a calm demeanor, and reminding the person what they’re capable of.
The journey is complex, but consistent, nonjudgmental support provides so much hope. Encouraging our loved one to engage in related but indirect support mechanisms, such as community activities or therapy for co-occurring issues like depression or anxiety, can sometimes open pathways to addressing the alcohol addiction itself. Ultimately, respecting the person’s autonomy while subtly fostering a supportive environment may light the first spark of willingness to seek help.
When dealing with an alcoholic in your life, it’s essential to proceed with compassion and open-mindedness. We want to show the other person that we’re here to help, not to blame.
If you have an alcoholic loved one, take the following steps to guide them on their road to recovery.
It’s essential to care for our own mental health as we support our loved one with addiction. Support groups for families of addicts can be lifelines in difficult times and encouraging places to celebrate victories. There are many options available:
While the road to recovery is rarely straight, it’s navigated best with support, patience, and unwavering love. Each step taken towards sobriety, no matter how small, is a victory in the quest for a healthier life.
It can be frustrating to figure out how to support an alcoholic who doesn’t want help, especially if it’s a loved one. But educating ourselves on the nature of their disease and taking a compassionate approach makes a world of difference. Remember that there are myriad resources out there — and recovery is possible.
Alcohol addiction is one of the most common substance use disorders worldwide. In the U.S. alone, a 2021 survey estimated that 29.5 million people 12 years and older had an alcohol use disorder (AUD) in the previous year. Difficulties such as relationship issues, economic uncertainties, and excessive work demands push more and more people to use alcohol as a coping mechanism.
While some people struggle with binge drinking or gray area drinking, others become addicted and unable to function in their everyday lives. Knowing someone who is struggling with addiction can be challenging. We often don’t know how to help an alcoholic loved one, especially when they don’t want help. But knowing how to deal with an alcoholic friend or family member is essential to getting them on the road to recovery.
Let’s explore the underpinnings of alcohol addiction and recovery, the health risks involved, and how to help an alcoholic loved one. Then, let’s also look at support groups for families of addicts that can help us feel less alone.
Addiction involves a hijacking of the brain's reward system. Alcohol stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. This release reinforces alcohol consumption by associating drinking with happiness and relaxation.
However, as consumption continues, the brain's chemistry adapts. The brain dampens its dopamine response, leading to tolerance — a state in which more alcohol is required to achieve the same euphoric effect. Concurrently, other neurotransmitter systems such as glutamate and GABA, which are crucial for brain function and mood regulation, are thrown off balance, impacting cognition, decision making, and emotions.
But the story of addiction doesn't stop at neurobiology. The psychological landscape is equally complex. People often turn to alcohol as a refuge from distressing psychological states. Stressful life events, persistent anxiety, and depressive disorders can push us towards the numbing effects of alcohol. This maladaptive coping strategy creates a vicious cycle in which someone drinks to alleviate psychological pain, but the drinking behavior ultimately exacerbates that pain.
Complicating matters further, societal stigmas surrounding addiction often lead to shame and isolation, which can discourage struggling people from seeking help. This stigma can perpetuate a sense of hopelessness and perpetuate the cycle of addiction.
Understanding this struggle is essential to knowing how to help an alcoholic loved one. Addiction is not a lack of willpower; it’s a tangled interplay between altered brain mechanisms and the psychological need to escape discomfort. Effective help, therefore, must address both the biological and psychological facets of addiction. Education can foster empathy, reduce stigma, and lead to more effective support strategies for those battling with alcohol addiction.
Alcohol addiction, also known as alcohol use disorder (AUD), has profound physical and mental health impacts.
Physically, chronic alcohol consumption wreaks havoc on almost every organ system. The liver, responsible for metabolizing alcohol, is particularly at risk. Several conditions may result from alcohol addiction, ranging from alcoholic fatty liver to the more severe alcoholic hepatitis and cirrhosis, a permanent scarring that impedes liver function. Alcohol also increases the risk of developing certain cancers, including those of the liver, breast, mouth, throat, esophagus, and colon.
The cardiovascular system also takes a major hit. Alcohol abuse is associated with hypertension, cardiomyopathy, and arrhythmias. Moreover, alcohol can lead to pancreatitis, a painful and potentially dangerous condition. Excessive alcohol use also compromises the immune system, increasing our susceptibility to infections and impeding our recovery from illness and wounds.
Alcohol addiction alters brain chemistry, affecting neurotransmitters responsible for mood regulation. This often results in — or exacerbates — mental health issues such as depression, anxiety, and in severe cases, psychosis. Cognitive functions, including memory, attention, and decision making, can be impaired, sometimes irreversibly. This is seen in Wernicke-Korsakoff syndrome, a debilitating disorder characterized by severe amnesia and confabulation.
Furthermore, alcohol has a significant impact on sleep. Excessive drinking disrupts sleep patterns and diminishes sleep quality, which exacerbates existing mental health problems. The social consequences of addiction, such as relationship breakdowns, job loss, and financial problems, can further compound mental health challenges, leading to a vicious cycle of escalating addiction and deteriorating mental health.
Overcoming alcohol addiction is a multifaceted process involving a blend of therapy, medication, and social support, each addressing different elements of the condition.
Therapy, particularly cognitive-behavioral therapy (CBT), is a cornerstone in treating alcohol addiction. CBT is based on the premise that learning processes play a critical role in developing maladaptive behavioral patterns such as alcohol abuse. Through CBT, people learn to recognize and change detrimental thought patterns and behaviors. They develop skills to cope with drinking triggers and alcohol-free techniques to manage stress. Research indicates that CBT can significantly reduce the frequency and quantity of alcohol consumption, and it’s particularly effective when combined with other treatments.
Medications also play a crucial role in treatment. The U.S. Food and Drug Administration (FDA) has approved medications to treat alcohol dependence. For instance, naltrexone can reduce alcohol cravings and the pleasure derived from drinking. Acamprosate helps maintain abstinence by reducing long-term withdrawal symptoms such as insomnia, anxiety, and restlessness. Disulfiram discourages drinking by causing an unpleasant reaction when someone drinks alcohol. These medications can be particularly effective when used as part of a broader therapeutic strategy that includes behavioral treatments.
Social support, whether through formal support groups or informal support from family and friends, is key in helping an alcoholic loved one. This support provides a network of people who understand the challenges of addiction and/or offer encouragement and accountability. The social aspect of addiction support groups can reduce feelings of isolation and help build a supportive community, which is essential for long-term recovery. Having friends and family to lean on can remind a person how valued they are and that they don’t have to go through their struggles alone.
Each of these elements — therapy, medication, and social support — addresses a different aspect of addiction. Therapy retrains the brain; medication can mitigate the physiological drive to drink; and social support creates a reinforcing community of encouragement and accountability. Together, they form a comprehensive treatment approach that addresses the multifaceted nature of alcohol addiction.
Integrating these approaches increases the likelihood of successful recovery. By providing both the internal tools for psychological resilience and the external resources of medical and community support, people struggling with alcohol addiction are better equipped to navigate the path to sobriety.
Navigating the turbulent waters of alcohol addiction can be even more challenging when our loved one is resistant to help with addiction. Some people grappling with alcohol use disorder may not recognize the severity of their situation or the potential for recovery. This denial or unwillingness is a common and natural defense mechanism, a facet of the disorder itself that seeks to preserve the status quo of drinking behavior.
Helping an alcoholic who doesn’t want help requires patience and a nuanced approach. Research suggests that confrontation is less effective and can even be detrimental. Instead, strategies such as motivational interviewing — a nonconfrontational technique aimed at eliciting behavioral change by helping people explore and resolve ambivalence — show promise. They involve empathy, examining the discrepancy between the person’s goals and their current behavior, assuming a calm demeanor, and reminding the person what they’re capable of.
The journey is complex, but consistent, nonjudgmental support provides so much hope. Encouraging our loved one to engage in related but indirect support mechanisms, such as community activities or therapy for co-occurring issues like depression or anxiety, can sometimes open pathways to addressing the alcohol addiction itself. Ultimately, respecting the person’s autonomy while subtly fostering a supportive environment may light the first spark of willingness to seek help.
When dealing with an alcoholic in your life, it’s essential to proceed with compassion and open-mindedness. We want to show the other person that we’re here to help, not to blame.
If you have an alcoholic loved one, take the following steps to guide them on their road to recovery.
It’s essential to care for our own mental health as we support our loved one with addiction. Support groups for families of addicts can be lifelines in difficult times and encouraging places to celebrate victories. There are many options available:
While the road to recovery is rarely straight, it’s navigated best with support, patience, and unwavering love. Each step taken towards sobriety, no matter how small, is a victory in the quest for a healthier life.
It can be frustrating to figure out how to support an alcoholic who doesn’t want help, especially if it’s a loved one. But educating ourselves on the nature of their disease and taking a compassionate approach makes a world of difference. Remember that there are myriad resources out there — and recovery is possible.
Discover why being physically active in the great outdoors is so beneficial for our mental, emotional, and physical 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.
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 noticed how good you feel after being outside around trees, a garden, or the ocean? Maybe you had a tough day at work, but a walk through a park gave you a renewed perspective. Or maybe you hiked a trail around a pond and felt reinvigorated.
This isn’t just in your head: a growing amount of research confirms that exercising in nature elevates our mood and enhances our well-being. In this post, we’ll explore green exercise and why being physically active in the great outdoors — also known as green fitness — is so therapeutic. What are the benefits of outdoor exercise? And what are some great green workouts we can start with? Let’s dive in!
Green exercise is any form of physical activity that takes place in nature or natural environments. This includes urban green spaces like city parks and campuses maintained by people or in natural green spaces with minimal human upkeep.
Green exercise — or outdoor exercise — includes a variety of activities, such as running through the forest, walking through a neighborhood park, gardening, horse riding, hiking a mountain, biking a trail, or even flying kites. Other examples include yoga on the beach, paddle-boarding, kayaking or canoeing, rollerblading, rock climbing, pickleball, golf, tennis, or even just playing outside with children.
Truly, any sort of physical activity outside qualifies as green exercise.
Connecting with nature is vital for our health and well-being. In fact, researchers hypothesize that because our hunter-gatherer ancestors existed for thousands of years in outdoor environments, we have an innate connection with nature.
The problem is that our modern lifestyle isn’t conducive to spending much time outdoors: we spend most of our lives indoors, glued to computers, phones, or TV screens. Some city planners are recognizing this, and they’re starting to put more emphasis on creating functional green spaces.
Green exercise is one way we can start reconnecting with nature — and a growing body of research suggests it provides numerous physical and psychological benefits. Let’s take a closer look at some of them:
Studies have demonstrated the connection between exercise and improved mood, as well as nature and improved mood. When these two are combined, the mood-boosting effects are even more powerful.
Whenever we exercise, our body releases feel-good neurotransmitters called endorphins. These chemicals give us that natural “high” and make us feel less stressed. Similarly, when we’re out in nature, our body releases endorphins that interact with the opiate receptors in our brain. This can help reduce the perception of pain and increase our sense of well-being.
Studies show that compared to indoor walking, outdoor walking creates greater improvements in mood, revitalization, positive engagement, and enjoyment. Similarly, outdoor exercisers rate their sessions as more restorative compared to those who work out indoors.
Furthermore, exposure to natural sunlight combined with physical activity is thought to increase our body’s serotonin levels, which can improve our well-being and happiness. A deficiency in serotonin is often linked to depression, anxiety, fatigue, and impaired cognitive function.
Overall, research shows that physical activity in natural landscapes can improve mental health by reducing levels of stress and anxiety — and may even improve symptoms of depression. Interestingly, some studies show that for those struggling with mental disorders, green exercise is particularly beneficial in improving their mood and self-esteem.
Experts have found a clear link between exercise and stress reduction, and nature and stress reduction. When the two are combined, we’re getting a double dose of wellness.
Multiple studies show that green exercise is incredibly effective at reducing stress. This is largely because green exercise reduces our body’s stress hormones — such as cortisol and adrenaline — helping us feel calmer.
Interestingly, this has even been found among children: one study found that children in outdoor classes with higher levels of physical activity experience a sharper decline of cortisol compared to children in a regular school setting.
Another benefit of green fitness is improved quantity and quality of sleep. Multiple studies have concluded that exercising in nature can lead to longer, better sleep at night.
Interestingly, sunlight plays a particularly important role in helping us sleep. Our body’s internal clock follows the sun, making us feel awake during the daytime and sleepy at night. Although artificial lights can mimic natural light, direct sunlight has 200 times the intensity of office lights in a closed room. Sunlight thus affects our circadian rhythm much more than electric light.
Exposure to sunlight through green exercise can improve our sleep by helping us feel more tired at night, shortening the time it takes to fall asleep, and improving the overall quality of our rest. Plus, the vitamin D we receive from sunlight is good for our overall health, contributing to stronger bones and muscles.
Outdoor exercise can also give our immune system a boost, helping it function more efficiently. If we live in a completely sterile environment, our immune system can lose its ability to recognize what is and isn’t dangerous. When this occurs, it might target any microorganism it comes across, which can lead to chronic inflammation.
Being exposed to benign microorganisms found in nature can help prepare it for more serious infections.
Green exercise and green fitness help us breathe better and lower our risk of respiratory concerns. Indoor concentrations of air pollutants are often two to five times higher than outdoor concentrations.
Air pollution can trigger allergies, asthma, and other respiratory diseases. However, a study found that people with more exposure to greenery in their neighborhoods were 34% less likely to die from respiratory diseases compared to those with the least greenery.
While the freshest air is typically in places with high air circulation — such as in an open field or on top of a mountain — we can still reap the benefits in a city park or garden.
Another benefit of outdoor exercise is that it enhances mindfulness or present-moment awareness. Our modern world is full of stimuli — from flashing screens to vibrating phones — competing for our attention. This ongoing overstimulation can increase our stress levels, even if we don’t realize it.
Nature, on the other hand, provides a mental and emotional refuge. The natural world offers a variety of sights, sounds, smells, and sensations that help calm our mind and body, such as bird songs or the scents of flowers .
Research shows that exercising in nature helps us feel more relaxed and focused, especially when we take time to notice our surroundings. We can do this more easily with slow-paced, contemplative activities, such as hiking in the woods or kayaking on a lake.
Green exercise might also boost our motivation to exercise in the future. Studies reveal that people who incorporate outdoor exercise into their fitness regimen have better adherence to their exercise routine. This is partly because outdoor exercise offers a nice change of pace from gyms and makes physical activity more interesting. Being outside also makes it easier to socialize, as we may converse with different people along the way without the distraction of electronics.
Furthermore, natural landscapes provide us with more interesting things to view. The visual distraction decreases our rate of perceived exertion, allowing us to train longer and harder. Completing a long, challenging hike, trail run, or bike ride leaves us craving more!
So, what about virtual nature — immersing ourselves in photographs, video, or soundscapes of the natural world? While it may help improve our mood, representations of nature can’t completely replace actual outdoor exercise.
Research suggests that it may not simply be the sights and sounds of nature that boost our mood. It’s the full combination of nature's sights, sounds, smells, and textures that affect our state of mind more strongly than a virtual replica.
Even so, viewing videos of nature scenes, having indoor foliage or flowers, seeing nature through a hospital room window, or simply having green classroom walls can boost physical and mental well-being.
Interestingly, studies show that natural elements in the workplace enhance job satisfaction and performance, in addition to mental health. For instance, office workers with a view of trees report significantly less job stress and higher job satisfaction — even after controlling for age, gender, and job category. Similarly, work settings that include gardens, walking paths, reflecting ponds, trees, and windows overlooking natural areas tend to enhance performance.
Some studies show that physical activity in cultivated settings — such as a crowded park — has fewer positive results than exercising in wild forest environments. Other studies have found that our connectedness to nature, rather than mere exposure to natural environments, are keys to experiencing benefits from green exercise.
While more research is needed, experts agree that we can all benefit from any type of physical activity in any outdoor setting.
Some studies suggest that engaging in just five minutes of green exercise can yield benefits, such as improved mood and self-esteem. However, other studies show that spending at least 120 minutes in nature per week leads to the most significant boost in our health and well-being. It doesn’t matter whether we go for a 2-hour chunk all at once or break it up into smaller daily segments — the benefits are the same.
Overall, the greater the time spent doing green exercise, the greater the benefits. Interestingly, one study suggests that these benefits increase even more if we’re exercising in the presence of water.
We don’t have to do a triathlon or marathon to enjoy exercise in nature. Any activity that gets our body moving — gardening, walking our dog, or even washing our car — can offer health benefits.
Here are some other activities that can serve as a green workout:
Keep in mind that it’s important to take some precautions before exercising outdoors. For instance, while the sun is beneficial, we should protect our skin with sunscreen. It’s also important to stay hydrated, so bring along a water bottle!
Green exercise offers a number of physical and mental health benefits, from improving our mood to helping us feel more calm and relaxed. It may even help us exercise more! While a single session outdoors can yield benefits, we’ll likely experience a greater sense of health and well-being the more regularly we exercise outdoors. So, go outside and get moving! You might be surprised at how good you feel afterwards.
If you’re looking to improve your health and well-being, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional health.
Ever noticed how good you feel after being outside around trees, a garden, or the ocean? Maybe you had a tough day at work, but a walk through a park gave you a renewed perspective. Or maybe you hiked a trail around a pond and felt reinvigorated.
This isn’t just in your head: a growing amount of research confirms that exercising in nature elevates our mood and enhances our well-being. In this post, we’ll explore green exercise and why being physically active in the great outdoors — also known as green fitness — is so therapeutic. What are the benefits of outdoor exercise? And what are some great green workouts we can start with? Let’s dive in!
Green exercise is any form of physical activity that takes place in nature or natural environments. This includes urban green spaces like city parks and campuses maintained by people or in natural green spaces with minimal human upkeep.
Green exercise — or outdoor exercise — includes a variety of activities, such as running through the forest, walking through a neighborhood park, gardening, horse riding, hiking a mountain, biking a trail, or even flying kites. Other examples include yoga on the beach, paddle-boarding, kayaking or canoeing, rollerblading, rock climbing, pickleball, golf, tennis, or even just playing outside with children.
Truly, any sort of physical activity outside qualifies as green exercise.
Connecting with nature is vital for our health and well-being. In fact, researchers hypothesize that because our hunter-gatherer ancestors existed for thousands of years in outdoor environments, we have an innate connection with nature.
The problem is that our modern lifestyle isn’t conducive to spending much time outdoors: we spend most of our lives indoors, glued to computers, phones, or TV screens. Some city planners are recognizing this, and they’re starting to put more emphasis on creating functional green spaces.
Green exercise is one way we can start reconnecting with nature — and a growing body of research suggests it provides numerous physical and psychological benefits. Let’s take a closer look at some of them:
Studies have demonstrated the connection between exercise and improved mood, as well as nature and improved mood. When these two are combined, the mood-boosting effects are even more powerful.
Whenever we exercise, our body releases feel-good neurotransmitters called endorphins. These chemicals give us that natural “high” and make us feel less stressed. Similarly, when we’re out in nature, our body releases endorphins that interact with the opiate receptors in our brain. This can help reduce the perception of pain and increase our sense of well-being.
Studies show that compared to indoor walking, outdoor walking creates greater improvements in mood, revitalization, positive engagement, and enjoyment. Similarly, outdoor exercisers rate their sessions as more restorative compared to those who work out indoors.
Furthermore, exposure to natural sunlight combined with physical activity is thought to increase our body’s serotonin levels, which can improve our well-being and happiness. A deficiency in serotonin is often linked to depression, anxiety, fatigue, and impaired cognitive function.
Overall, research shows that physical activity in natural landscapes can improve mental health by reducing levels of stress and anxiety — and may even improve symptoms of depression. Interestingly, some studies show that for those struggling with mental disorders, green exercise is particularly beneficial in improving their mood and self-esteem.
Experts have found a clear link between exercise and stress reduction, and nature and stress reduction. When the two are combined, we’re getting a double dose of wellness.
Multiple studies show that green exercise is incredibly effective at reducing stress. This is largely because green exercise reduces our body’s stress hormones — such as cortisol and adrenaline — helping us feel calmer.
Interestingly, this has even been found among children: one study found that children in outdoor classes with higher levels of physical activity experience a sharper decline of cortisol compared to children in a regular school setting.
Another benefit of green fitness is improved quantity and quality of sleep. Multiple studies have concluded that exercising in nature can lead to longer, better sleep at night.
Interestingly, sunlight plays a particularly important role in helping us sleep. Our body’s internal clock follows the sun, making us feel awake during the daytime and sleepy at night. Although artificial lights can mimic natural light, direct sunlight has 200 times the intensity of office lights in a closed room. Sunlight thus affects our circadian rhythm much more than electric light.
Exposure to sunlight through green exercise can improve our sleep by helping us feel more tired at night, shortening the time it takes to fall asleep, and improving the overall quality of our rest. Plus, the vitamin D we receive from sunlight is good for our overall health, contributing to stronger bones and muscles.
Outdoor exercise can also give our immune system a boost, helping it function more efficiently. If we live in a completely sterile environment, our immune system can lose its ability to recognize what is and isn’t dangerous. When this occurs, it might target any microorganism it comes across, which can lead to chronic inflammation.
Being exposed to benign microorganisms found in nature can help prepare it for more serious infections.
Green exercise and green fitness help us breathe better and lower our risk of respiratory concerns. Indoor concentrations of air pollutants are often two to five times higher than outdoor concentrations.
Air pollution can trigger allergies, asthma, and other respiratory diseases. However, a study found that people with more exposure to greenery in their neighborhoods were 34% less likely to die from respiratory diseases compared to those with the least greenery.
While the freshest air is typically in places with high air circulation — such as in an open field or on top of a mountain — we can still reap the benefits in a city park or garden.
Another benefit of outdoor exercise is that it enhances mindfulness or present-moment awareness. Our modern world is full of stimuli — from flashing screens to vibrating phones — competing for our attention. This ongoing overstimulation can increase our stress levels, even if we don’t realize it.
Nature, on the other hand, provides a mental and emotional refuge. The natural world offers a variety of sights, sounds, smells, and sensations that help calm our mind and body, such as bird songs or the scents of flowers .
Research shows that exercising in nature helps us feel more relaxed and focused, especially when we take time to notice our surroundings. We can do this more easily with slow-paced, contemplative activities, such as hiking in the woods or kayaking on a lake.
Green exercise might also boost our motivation to exercise in the future. Studies reveal that people who incorporate outdoor exercise into their fitness regimen have better adherence to their exercise routine. This is partly because outdoor exercise offers a nice change of pace from gyms and makes physical activity more interesting. Being outside also makes it easier to socialize, as we may converse with different people along the way without the distraction of electronics.
Furthermore, natural landscapes provide us with more interesting things to view. The visual distraction decreases our rate of perceived exertion, allowing us to train longer and harder. Completing a long, challenging hike, trail run, or bike ride leaves us craving more!
So, what about virtual nature — immersing ourselves in photographs, video, or soundscapes of the natural world? While it may help improve our mood, representations of nature can’t completely replace actual outdoor exercise.
Research suggests that it may not simply be the sights and sounds of nature that boost our mood. It’s the full combination of nature's sights, sounds, smells, and textures that affect our state of mind more strongly than a virtual replica.
Even so, viewing videos of nature scenes, having indoor foliage or flowers, seeing nature through a hospital room window, or simply having green classroom walls can boost physical and mental well-being.
Interestingly, studies show that natural elements in the workplace enhance job satisfaction and performance, in addition to mental health. For instance, office workers with a view of trees report significantly less job stress and higher job satisfaction — even after controlling for age, gender, and job category. Similarly, work settings that include gardens, walking paths, reflecting ponds, trees, and windows overlooking natural areas tend to enhance performance.
Some studies show that physical activity in cultivated settings — such as a crowded park — has fewer positive results than exercising in wild forest environments. Other studies have found that our connectedness to nature, rather than mere exposure to natural environments, are keys to experiencing benefits from green exercise.
While more research is needed, experts agree that we can all benefit from any type of physical activity in any outdoor setting.
Some studies suggest that engaging in just five minutes of green exercise can yield benefits, such as improved mood and self-esteem. However, other studies show that spending at least 120 minutes in nature per week leads to the most significant boost in our health and well-being. It doesn’t matter whether we go for a 2-hour chunk all at once or break it up into smaller daily segments — the benefits are the same.
Overall, the greater the time spent doing green exercise, the greater the benefits. Interestingly, one study suggests that these benefits increase even more if we’re exercising in the presence of water.
We don’t have to do a triathlon or marathon to enjoy exercise in nature. Any activity that gets our body moving — gardening, walking our dog, or even washing our car — can offer health benefits.
Here are some other activities that can serve as a green workout:
Keep in mind that it’s important to take some precautions before exercising outdoors. For instance, while the sun is beneficial, we should protect our skin with sunscreen. It’s also important to stay hydrated, so bring along a water bottle!
Green exercise offers a number of physical and mental health benefits, from improving our mood to helping us feel more calm and relaxed. It may even help us exercise more! While a single session outdoors can yield benefits, we’ll likely experience a greater sense of health and well-being the more regularly we exercise outdoors. So, go outside and get moving! You might be surprised at how good you feel afterwards.
If you’re looking to improve your health and well-being, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional health.
Discover why so many health and wellness experts are singing the praises of “sound baths” — an ancient practice known to provide relief from stress, anxiety, depression and even physical pain.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re stressed — and no matter what you do, you just can’t seem to catch a break. You’ve tried multiple practices: massages, meditation, yoga, mindfulness, exercise, and deep breathing, but you’re just not getting much relief. But then you hear about this thing called a sound bath — a meditative experience in which we “bathe” ourselves in sound waves.
What is a sound bath, and what is a sound bath meditation? Is this just another new age gimmick, or is there really something to it? Are there any tangible sound bath benefits? And what about any potential sound bath negative effects? In this post, we’ll explore sound bath therapy and why so many health and wellness experts are excited about the benefits of sound bath healing. Let’s dive in!
A sound bath is a meditative experience that involves being “bathed” in sound waves produced by various sources, such as gongs, Tibetan singing bowls, percussion, chimes, bells, rattles, tuning forks, and even the human voice.
The music doesn’t have a catchy melody or rhythm because this might cause our brain to hook into a certain melody or focus on a repeated beat — preventing us from entering into a meditative state.
Instead, the music is a diligently selected wash of instrumentation and vocals with coordinated resonance and overtones. They’re called “baths” because people often feel like they’re being submerged in sound, as if being washed or cleansed in waves of water.
Many wellness experts are touting sound baths for their ability to provide relief from stress, anxiety, and depression. The sounds created during sessions pulls us into a deep meditative state, helping rebalance our energy, relax, and rejuvenate our bodies
While it might sound like a “new age” concept, the practice of healing bodies through sound is actually thousands of years old. In fact, sound healing traces its roots back to ancient civilizations in Greece, Egypt, and India. These societies believed in the transformative healing power of sound and used methods such as singing bowls, chanting, and tuning forks to promote a harmonious environment for the body to heal from various mental and physical conditions. Let’s take a closer look!
It wasn’t until the 19th century, however, that researchers started working on proving the correlation between sound and healing. That said, many are skeptical about the benefits of sound baths. It’s relaxing, sure, but can it really help us at a physical level?
So is there science behind it? You bet! In fact, studies show that singing bowl sound meditation provides tangible benefits when it comes to relieving anxiety and depression while promoting peace and well-being. Likewise, a 2020 study on Himalayan singing bowls showed that the practice had a positive effect on mood, even after a single session!
Sound bath therapy is often led by practitioners trained in sound bath musical techniques. During sessions, participants typically lie on their backs — sometimes referred to as the “Savasana” position in yoga.
The practitioner uses one or more instruments to create soothing, overlapping vibrations, meant to lead us into a deep state of contemplation and relaxation. Sometimes, depending on the practitioner, sound baths feature integrated yoga practices, such as chants, mantras, or rolling oms. Other techniques might also be incorporated into sound bath sessions such as guided imagery, deep breathing, visualization, or focusing on positive thoughts.
A guided session lasts anywhere between 15 and 60 minutes. At the end, practitioners typically turn off the sounds slowly, guide us back to a feeling of awareness, and transition us into a seated position.
Experts believe sonic waves hold the potential to heal the body by helping “tune” the nervous system. The idea is that the harmonious, calming sounds relax our muscles and cause our breathing to slow and our heart rate and blood pressure to drop. This activates the parasympathetic nervous system, releasing endorphins and suppressing our body’s fight-or-flight response.
Limited research has been done on sound bath healing, but the studies we have show that sound baths have positive physical and mental health benefits:
Studies show that sound baths may help treat mental health conditions, such as depression and anxiety. One study found that tension, anxiety, and negative moods decreased significantly after participants experienced a sound bath.
Another study found that heart rate and other vitals that indicate anxiety improved in those who listened to Tibetan singing bowls before undergoing surgery. In general, sound baths can help people better handle negative emotions and improve distressed mood, tension, anger, and anxiety. They can also contribute to an increased sense of well-being.
Some research suggests that in addition to helping the body relax, sound baths can potentially foster physical healing. One study found that people who regularly enjoyed sound baths had a greater decline in systolic blood pressure compared to those who turned to other meditations. Another study showed that certain sounds could help relieve tinnitus (chronic ringing in the ear).
Sound baths may also help reduce or relieve physical pain. One study found that participants ranked their pain lower than they did before experiencing a sound bath. Furthermore, sound baths help relax our muscles, slow our breathing, and drop our heart rate.
Experts believe that because stress is associated with health conditions like diabetes and heart disease, sound baths may be a good preventative strategy to reduce the risk of chronic health conditions. However, more research is needed to confirm this theory.
Part of the beauty of sound bath therapy is that it can be beneficial for anyone. Since we’re lying down on our back the entire time, we don’t need athletic ability or flexibility to participate. In fact, sound baths are very beneficial for people of all ages experiencing disease, illness, or trauma.
Experts say that the only person they might advise not to experience one is someone who has had a concussion or who is overly sensitive to noise: the vibrations might cause a headache because of their volume or intensity. Some experts also caution against participating in sessions during pregnancy, but when offered by a specialized practitioner, they’re generally considered safe.
Those of us who struggle with anxiety, depression, and stress might find them particularly beneficial. Similarly, sound baths may be good for someone who has had a difficult time connecting with traditional meditation or yoga, but who wants to experience the same benefits. For instance, people who overthink or have excessive thoughts often struggle with traditional meditation. With sound baths, however, it’s often easier to let go, relax, and be in the moment.
In fact, sound can impact us quite quickly — and usually without us noticing it or being aware of the changes in our body. For instance, think about the songs on your playlist that elicit strong emotions. Maybe we were feeling sad, but all of a sudden a song comes on that brings us to a happy memory. Similarly, sound waves do the work for us, calming the body and helping us feel safe enough to drop into a meditative state quickly and deeply.
Sound baths aren’t inherently dangerous, but please note that sometimes people experience intense emotions, such as sadness or sorrow. These emotions might be buried in the unconscious, and the vibrations from singing bowls are believed to uncover them.
The bottom line? Sound baths aren’t a replacement for proven treatments, but they can be considered a low-risk complement or supplement to other proven methods, such as psychotherapy.
When experiencing a sound bath, negative effects are rare. That said, sound baths affect every person differently. For instance, some people may feel tired or relaxed after their sound bath, while others might feel energized. It largely depends on what we’re trying to achieve from the sound bath and our state of mind before starting.
Some of the most common reactions to a sound bath include feeling calmer or less stressed; enjoying looser muscles; and experiencing pain relief, better sleep, improved mood, and greater awareness of our body. We usually start to feel some of these benefits within 10 minutes of starting the session. Because sound baths promote relaxation, it can be especially effective to have a sound bath at night and then go to sleep without spending time on screens or devices.
Experts recommend drinking plenty of water, eating healthy foods, and getting a good night’s sleep before a sound bath, as this can increase its effectiveness. Hydration is especially important, since vibrations travel better through water (including water in our body). It’s also advised to steer clear of alcohol prior to a sound bath.
Sound bath therapy is becoming more and more popular in the United States due to an increased interest in health, wellness, meditation and mindfulness.
Some yoga and meditation studios offer sound baths regularly and are a great place to start a search. Speaking with local wellness practitioners — acupuncturists, reiki specialists, yoga teachers — can guide us to a local sound bath experience.
We can participate in a group session or sign up for a private, one-on-one session customized to our needs. Some people prefer individual sound baths where they can be in complete control of the session, while others enjoy the community of a group experience. We might even find “pop up” sound baths in parks, churches, or other communal spaces.
While we can also purchase sound healing instruments to create our own sound bath, most of us experience deeper benefits when guided by an expert. Similarly, we can also listen to a sound bath recording at home, but they’re generally more effective live and in a professional setting.
Here are some specific steps on how you can “draw your sound bath” and soak in the healing:
Enjoy the bath!
It can be particularly helpful to journal or reflect on our experience afterwards. For instance, we might ask ourselves how it felt, what types of emotions arose, or what we walked away with. We might also ask ourselves what types of sounds affected us the most emotionally.
As for how often we should do a sound bath, it largely depends on our personal situation. For instance, if we’re looking to reduce stress and promote relaxation, a monthly sound bath can help us feel more balanced and centered. However, if we’re dealing with a particular issue or challenge, such as anxiety or chronic pain, it may be beneficial to do a sound bath more frequently.
As with any practice that involves our health, it’s important to keep our doctor in the loop. Those who have health conditions (for example, epilepsy) should be especially careful about introducing sound baths to their regimen. Always best to err on the side of safety!
Likewise, try to find an experienced professional who knows what sound baths are all about to guide you. This can be a yoga instructor, a healer, or a wellness coach. Sound baths are the staple for many when it comes to mental health and self-care routines, and having an experienced “bather” to guide you can bring the practice to a new level.
Sound baths are a meditative practice that help promote relaxation and rejuvenation. They can be easier than other meditative practices, as they don’t require much discipline or patience; instead, we simply listen and allow the music to wash over us. While they aren't a replacement for medication or therapy, sound baths can be a complementary tool for relieving anxiety or depression.
If you’re turning to alcohol to ease your stress and anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier habits for managing stress
You’re stressed — and no matter what you do, you just can’t seem to catch a break. You’ve tried multiple practices: massages, meditation, yoga, mindfulness, exercise, and deep breathing, but you’re just not getting much relief. But then you hear about this thing called a sound bath — a meditative experience in which we “bathe” ourselves in sound waves.
What is a sound bath, and what is a sound bath meditation? Is this just another new age gimmick, or is there really something to it? Are there any tangible sound bath benefits? And what about any potential sound bath negative effects? In this post, we’ll explore sound bath therapy and why so many health and wellness experts are excited about the benefits of sound bath healing. Let’s dive in!
A sound bath is a meditative experience that involves being “bathed” in sound waves produced by various sources, such as gongs, Tibetan singing bowls, percussion, chimes, bells, rattles, tuning forks, and even the human voice.
The music doesn’t have a catchy melody or rhythm because this might cause our brain to hook into a certain melody or focus on a repeated beat — preventing us from entering into a meditative state.
Instead, the music is a diligently selected wash of instrumentation and vocals with coordinated resonance and overtones. They’re called “baths” because people often feel like they’re being submerged in sound, as if being washed or cleansed in waves of water.
Many wellness experts are touting sound baths for their ability to provide relief from stress, anxiety, and depression. The sounds created during sessions pulls us into a deep meditative state, helping rebalance our energy, relax, and rejuvenate our bodies
While it might sound like a “new age” concept, the practice of healing bodies through sound is actually thousands of years old. In fact, sound healing traces its roots back to ancient civilizations in Greece, Egypt, and India. These societies believed in the transformative healing power of sound and used methods such as singing bowls, chanting, and tuning forks to promote a harmonious environment for the body to heal from various mental and physical conditions. Let’s take a closer look!
It wasn’t until the 19th century, however, that researchers started working on proving the correlation between sound and healing. That said, many are skeptical about the benefits of sound baths. It’s relaxing, sure, but can it really help us at a physical level?
So is there science behind it? You bet! In fact, studies show that singing bowl sound meditation provides tangible benefits when it comes to relieving anxiety and depression while promoting peace and well-being. Likewise, a 2020 study on Himalayan singing bowls showed that the practice had a positive effect on mood, even after a single session!
Sound bath therapy is often led by practitioners trained in sound bath musical techniques. During sessions, participants typically lie on their backs — sometimes referred to as the “Savasana” position in yoga.
The practitioner uses one or more instruments to create soothing, overlapping vibrations, meant to lead us into a deep state of contemplation and relaxation. Sometimes, depending on the practitioner, sound baths feature integrated yoga practices, such as chants, mantras, or rolling oms. Other techniques might also be incorporated into sound bath sessions such as guided imagery, deep breathing, visualization, or focusing on positive thoughts.
A guided session lasts anywhere between 15 and 60 minutes. At the end, practitioners typically turn off the sounds slowly, guide us back to a feeling of awareness, and transition us into a seated position.
Experts believe sonic waves hold the potential to heal the body by helping “tune” the nervous system. The idea is that the harmonious, calming sounds relax our muscles and cause our breathing to slow and our heart rate and blood pressure to drop. This activates the parasympathetic nervous system, releasing endorphins and suppressing our body’s fight-or-flight response.
Limited research has been done on sound bath healing, but the studies we have show that sound baths have positive physical and mental health benefits:
Studies show that sound baths may help treat mental health conditions, such as depression and anxiety. One study found that tension, anxiety, and negative moods decreased significantly after participants experienced a sound bath.
Another study found that heart rate and other vitals that indicate anxiety improved in those who listened to Tibetan singing bowls before undergoing surgery. In general, sound baths can help people better handle negative emotions and improve distressed mood, tension, anger, and anxiety. They can also contribute to an increased sense of well-being.
Some research suggests that in addition to helping the body relax, sound baths can potentially foster physical healing. One study found that people who regularly enjoyed sound baths had a greater decline in systolic blood pressure compared to those who turned to other meditations. Another study showed that certain sounds could help relieve tinnitus (chronic ringing in the ear).
Sound baths may also help reduce or relieve physical pain. One study found that participants ranked their pain lower than they did before experiencing a sound bath. Furthermore, sound baths help relax our muscles, slow our breathing, and drop our heart rate.
Experts believe that because stress is associated with health conditions like diabetes and heart disease, sound baths may be a good preventative strategy to reduce the risk of chronic health conditions. However, more research is needed to confirm this theory.
Part of the beauty of sound bath therapy is that it can be beneficial for anyone. Since we’re lying down on our back the entire time, we don’t need athletic ability or flexibility to participate. In fact, sound baths are very beneficial for people of all ages experiencing disease, illness, or trauma.
Experts say that the only person they might advise not to experience one is someone who has had a concussion or who is overly sensitive to noise: the vibrations might cause a headache because of their volume or intensity. Some experts also caution against participating in sessions during pregnancy, but when offered by a specialized practitioner, they’re generally considered safe.
Those of us who struggle with anxiety, depression, and stress might find them particularly beneficial. Similarly, sound baths may be good for someone who has had a difficult time connecting with traditional meditation or yoga, but who wants to experience the same benefits. For instance, people who overthink or have excessive thoughts often struggle with traditional meditation. With sound baths, however, it’s often easier to let go, relax, and be in the moment.
In fact, sound can impact us quite quickly — and usually without us noticing it or being aware of the changes in our body. For instance, think about the songs on your playlist that elicit strong emotions. Maybe we were feeling sad, but all of a sudden a song comes on that brings us to a happy memory. Similarly, sound waves do the work for us, calming the body and helping us feel safe enough to drop into a meditative state quickly and deeply.
Sound baths aren’t inherently dangerous, but please note that sometimes people experience intense emotions, such as sadness or sorrow. These emotions might be buried in the unconscious, and the vibrations from singing bowls are believed to uncover them.
The bottom line? Sound baths aren’t a replacement for proven treatments, but they can be considered a low-risk complement or supplement to other proven methods, such as psychotherapy.
When experiencing a sound bath, negative effects are rare. That said, sound baths affect every person differently. For instance, some people may feel tired or relaxed after their sound bath, while others might feel energized. It largely depends on what we’re trying to achieve from the sound bath and our state of mind before starting.
Some of the most common reactions to a sound bath include feeling calmer or less stressed; enjoying looser muscles; and experiencing pain relief, better sleep, improved mood, and greater awareness of our body. We usually start to feel some of these benefits within 10 minutes of starting the session. Because sound baths promote relaxation, it can be especially effective to have a sound bath at night and then go to sleep without spending time on screens or devices.
Experts recommend drinking plenty of water, eating healthy foods, and getting a good night’s sleep before a sound bath, as this can increase its effectiveness. Hydration is especially important, since vibrations travel better through water (including water in our body). It’s also advised to steer clear of alcohol prior to a sound bath.
Sound bath therapy is becoming more and more popular in the United States due to an increased interest in health, wellness, meditation and mindfulness.
Some yoga and meditation studios offer sound baths regularly and are a great place to start a search. Speaking with local wellness practitioners — acupuncturists, reiki specialists, yoga teachers — can guide us to a local sound bath experience.
We can participate in a group session or sign up for a private, one-on-one session customized to our needs. Some people prefer individual sound baths where they can be in complete control of the session, while others enjoy the community of a group experience. We might even find “pop up” sound baths in parks, churches, or other communal spaces.
While we can also purchase sound healing instruments to create our own sound bath, most of us experience deeper benefits when guided by an expert. Similarly, we can also listen to a sound bath recording at home, but they’re generally more effective live and in a professional setting.
Here are some specific steps on how you can “draw your sound bath” and soak in the healing:
Enjoy the bath!
It can be particularly helpful to journal or reflect on our experience afterwards. For instance, we might ask ourselves how it felt, what types of emotions arose, or what we walked away with. We might also ask ourselves what types of sounds affected us the most emotionally.
As for how often we should do a sound bath, it largely depends on our personal situation. For instance, if we’re looking to reduce stress and promote relaxation, a monthly sound bath can help us feel more balanced and centered. However, if we’re dealing with a particular issue or challenge, such as anxiety or chronic pain, it may be beneficial to do a sound bath more frequently.
As with any practice that involves our health, it’s important to keep our doctor in the loop. Those who have health conditions (for example, epilepsy) should be especially careful about introducing sound baths to their regimen. Always best to err on the side of safety!
Likewise, try to find an experienced professional who knows what sound baths are all about to guide you. This can be a yoga instructor, a healer, or a wellness coach. Sound baths are the staple for many when it comes to mental health and self-care routines, and having an experienced “bather” to guide you can bring the practice to a new level.
Sound baths are a meditative practice that help promote relaxation and rejuvenation. They can be easier than other meditative practices, as they don’t require much discipline or patience; instead, we simply listen and allow the music to wash over us. While they aren't a replacement for medication or therapy, sound baths can be a complementary tool for relieving anxiety or depression.
If you’re turning to alcohol to ease your stress and anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier habits for managing stress
Discover why positive psychology has become such a buzzword in recent years — and how it’s helping so many people live meaningful, happy, and healthy lives.
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 consider yourself a fairly average person. Normal. You have a steady job, friends and loved ones, and you don’t have any major “issues.” You spend your days fulfilling your duties and responsibilities, and while you’re not exactly miserable, you wouldn’t say that you’re overly happy, either. You’re just sort of … existing.
But what if it didn’t have to be this way? What if your life could be imbued with happiness, joy, and meaning? Positive psychology can give us the tools to learn how to create just such a life. In this post, we’ll explore positive psychology, its benefits, and how you can put it into practice in your own life. Let’s get started!
For many years, the focus in psychology has been on identifying and treating issues, problems, or disorders related to mental health, such as depression and anxiety. Positive psychology, however, shifts the focus from what is clinically wrong to what can be done to help us live meaningful, happy, and healthy lives. In other words, instead of trying to fix what is “wrong” with people, positive psychology asks how we can help human beings prosper and thrive.
As one expert explained, “Positive psychology is … a call for psychological science and practice to be as concerned with strength as with weakness; as interested in building the best things in life as in repairing the worse; and as concerned with making the lives of normal people fulfilling as with healing pathology.”
In other words, positive psychology isn’t meant to replace traditional psychology or deny the importance of studying how things go wrong. Rather, it seeks to complement traditional psychology by emphasizing the importance of determining how things go right.
Some people mistakenly assume that positive psychology is all about “positive thinking.” While optimism certainly plays a role, positive psychology is much deeper and more complex: it’s concerned with science-backed methods that help humans flourish.
While positive thinking is a way of thinking ourselves into better behavior, positive psychology focuses on cultivating character strengths and behaviors that improve life satisfaction and well-being, such as gratitude, generosity, compassion, optimism, self-confidence, and hope.
More specifically, positive psychology focuses on PERMA — an acronym for the five following “pillars” of well-being:
The idea is that these five elements can enhance our well-being, enable us to flourish, and contribute to our overall life satisfaction.
One of the biggest benefits of positive psychology is that it teaches us the power of shifting our perspective. Even a relatively small change in perspective can lead to astounding shifts in well-being and quality of life. For instance, research indicates that adding a simple gratitude practice to our daily life can create a significantly more positive outlook on life.
These are a few other major findings from positive psychology:
Interestingly, research shows that positive psychology also lends itself to improvements in the workplace:
The bottom line? Positive psychology works! Feeling positive emotions makes us happier — and it actually enhances our well-being. Studies show that positive emotions and life satisfaction leads to better physical health and immune function, and they may even help us live longer.
One great thing about positive psychology is that it applies to everyone. We can all learn to cultivate and practice certain behaviors or characteristics that enhance our well-being.
Sometimes, we mistakenly think that we either have a “happy gene” or we don’t. But research suggests that while 50% of our happiness is determined by genes, a whopping 40% is determined by intentional activity (behavioral choices, thinking patterns — i.e., positive psychology!). The other 10% is attributed to life circumstances, such as our sex, ethnicity, income, education, geography, etc.
This is good news because it indicates that by practicing certain skills or behaviors, we can exert a lot of control over our own happiness. However, it isn’t always easy. Just as there’s no shortcut to success, there’s no shortcut to sustained happiness. As with any new skill, it requires effort, practice, and intention. In fact, it’s not that happy people don’t experience hardships like others, they just have developed the skills and strategies to be resilient — and this takes time!
Positive psychology can be tough work, particularly for those of us who may have developed unhealthy patterns of thought or coping mechanisms. But that doesn’t mean it’s impossible. We can all learn to flourish!
We can practice positive psychology by cultivating the skills, behaviors, and mindsets that are proven to boost our well-being. Here are some of the most beneficial.
Of all the characteristics to cultivate, gratitude might be the most important. In fact, research indicates that practicing gratitude can actually change the way our brains are wired, ultimately increasing our happiness. Research also shows that gratitude may make us live longer. This is because the more grateful we are, the happier we are — and the happier we are, the more healthy we’ll be.
We can practice gratitude by keeping a gratitude journal and writing down at least 3 things we’re grateful for each day. We can also make it a point to regularly express gratitude to loved ones, telling them what we most appreciate about them. We can even write a gratitude letter to someone who is particularly meaningful to us.
One great thing about positive psychology is that it applies to There’s no denying that humans are wired for connection. Research shows that close friends and healthy relationships are essential components of pleasure and life satisfaction. Interestingly, some studies have shown that the same region of the brain that detects physical pain interprets loneliness as physical pain, demonstrating that our brains cannot differentiate between the two.
No matter how busy life gets, we should always work at enhancing our social connections. We can do this by making a point to regularly reach out to loved ones, getting involved in our community, or joining a local class to meet people with similar interests.
It turns out it really is better to give than to receive. Research shows that giving is a powerful pathway toward increased joy and happiness. In fact, giving activates our brain’s reward centers, which releases endorphins and produces what’s commonly referred to as the “helper’s high.” Even just thinking about doing something generous can activate the brain’s regions associated with social connection and happiness.
There’s no shortage of ways we can give — and no amount of giving is too small. While giving money to charity is one way to flex our giving muscles, we can also volunteer our time for a cause close to our heart. We can also give by donating to a food bank or charity shop. We can even give by complimenting someone or completing a random act of kindness — for instance, buying a stranger a cup of coffee.
Most of us are incredibly self-critical and associate being kind or gentle to ourselves with weakness. But studies show that self-compassion leads to improved health, relationships, happiness, and overall well-being. It can even lead to greater resilience to cope with stressful life events, such as divorce, health crises, and academic or career failure.
One of the best ways to practice self-compassion is to pay attention to our inner dialogue. For instance, if we start berating ourselves for snapping at a loved one, we can pause and say to ourselves, “Just because you snapped at your husband doesn’t mean you’re a bad person. I know you've had a really tough day at work and took your frustration out on him.”
It can be helpful to try to talk to ourselves as we would to a close friend. What would you say to a good friend who came to you and told you they were struggling? Would you criticize or berate them, and tell them they’re a failure? Of course not! You would be loving, encouraging, and supportive. You deserve to treat yourself just as compassionately.
Self-compassion isn’t about denying our imperfections or struggles, but extending ourselves the same grace and compassion we would extend to others.
Living with meaning and purpose is vital for our health and well-being. Research suggests that older adults who consider their lives worthwhile have better physical and mental health. Some studies suggest a sense of purpose may even help us live longer.
Purpose gives us a sense of direction and allows us to press forward despite our struggles. It also lets us be less distracted by potential stressors. If we feel we have a path in life, we’re less likely to be stressed by the small stuff that often hinders those who don’t have a clear sense of direction.
Oftentimes, a sense of purpose comes from feeling connected to others or using our gifts and talents in the service of others. Discovering our purpose can be a lifelong journey, but examining our strengths or things we’re good at or enjoy doing can help. Think about a time in your life when you believe you were at your personal best: what were you doing? What personal qualities or attributes were you using at the time?
For instance, if we’re good at encouraging others, perhaps we can become an unofficial mentor to young people in our community. Or maybe we’re musically inclined and can use our talent to bring live performances to children who might benefit from exposure to the arts.
At the end of the day, positive psychology is concerned with how we can become the best possible version of ourselves. It focuses on cultivating certain skills, behaviors, and characteristics proven to enhance our happiness and overall level of well-being. Gratitude, generosity, and self-compassion are some of the most beneficial positive psychology practices, along with nurturing social connections and creating meaning in our lives.
If you want to boost your level of happiness and well-being, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier, happier lifestyles.
You consider yourself a fairly average person. Normal. You have a steady job, friends and loved ones, and you don’t have any major “issues.” You spend your days fulfilling your duties and responsibilities, and while you’re not exactly miserable, you wouldn’t say that you’re overly happy, either. You’re just sort of … existing.
But what if it didn’t have to be this way? What if your life could be imbued with happiness, joy, and meaning? Positive psychology can give us the tools to learn how to create just such a life. In this post, we’ll explore positive psychology, its benefits, and how you can put it into practice in your own life. Let’s get started!
For many years, the focus in psychology has been on identifying and treating issues, problems, or disorders related to mental health, such as depression and anxiety. Positive psychology, however, shifts the focus from what is clinically wrong to what can be done to help us live meaningful, happy, and healthy lives. In other words, instead of trying to fix what is “wrong” with people, positive psychology asks how we can help human beings prosper and thrive.
As one expert explained, “Positive psychology is … a call for psychological science and practice to be as concerned with strength as with weakness; as interested in building the best things in life as in repairing the worse; and as concerned with making the lives of normal people fulfilling as with healing pathology.”
In other words, positive psychology isn’t meant to replace traditional psychology or deny the importance of studying how things go wrong. Rather, it seeks to complement traditional psychology by emphasizing the importance of determining how things go right.
Some people mistakenly assume that positive psychology is all about “positive thinking.” While optimism certainly plays a role, positive psychology is much deeper and more complex: it’s concerned with science-backed methods that help humans flourish.
While positive thinking is a way of thinking ourselves into better behavior, positive psychology focuses on cultivating character strengths and behaviors that improve life satisfaction and well-being, such as gratitude, generosity, compassion, optimism, self-confidence, and hope.
More specifically, positive psychology focuses on PERMA — an acronym for the five following “pillars” of well-being:
The idea is that these five elements can enhance our well-being, enable us to flourish, and contribute to our overall life satisfaction.
One of the biggest benefits of positive psychology is that it teaches us the power of shifting our perspective. Even a relatively small change in perspective can lead to astounding shifts in well-being and quality of life. For instance, research indicates that adding a simple gratitude practice to our daily life can create a significantly more positive outlook on life.
These are a few other major findings from positive psychology:
Interestingly, research shows that positive psychology also lends itself to improvements in the workplace:
The bottom line? Positive psychology works! Feeling positive emotions makes us happier — and it actually enhances our well-being. Studies show that positive emotions and life satisfaction leads to better physical health and immune function, and they may even help us live longer.
One great thing about positive psychology is that it applies to everyone. We can all learn to cultivate and practice certain behaviors or characteristics that enhance our well-being.
Sometimes, we mistakenly think that we either have a “happy gene” or we don’t. But research suggests that while 50% of our happiness is determined by genes, a whopping 40% is determined by intentional activity (behavioral choices, thinking patterns — i.e., positive psychology!). The other 10% is attributed to life circumstances, such as our sex, ethnicity, income, education, geography, etc.
This is good news because it indicates that by practicing certain skills or behaviors, we can exert a lot of control over our own happiness. However, it isn’t always easy. Just as there’s no shortcut to success, there’s no shortcut to sustained happiness. As with any new skill, it requires effort, practice, and intention. In fact, it’s not that happy people don’t experience hardships like others, they just have developed the skills and strategies to be resilient — and this takes time!
Positive psychology can be tough work, particularly for those of us who may have developed unhealthy patterns of thought or coping mechanisms. But that doesn’t mean it’s impossible. We can all learn to flourish!
We can practice positive psychology by cultivating the skills, behaviors, and mindsets that are proven to boost our well-being. Here are some of the most beneficial.
Of all the characteristics to cultivate, gratitude might be the most important. In fact, research indicates that practicing gratitude can actually change the way our brains are wired, ultimately increasing our happiness. Research also shows that gratitude may make us live longer. This is because the more grateful we are, the happier we are — and the happier we are, the more healthy we’ll be.
We can practice gratitude by keeping a gratitude journal and writing down at least 3 things we’re grateful for each day. We can also make it a point to regularly express gratitude to loved ones, telling them what we most appreciate about them. We can even write a gratitude letter to someone who is particularly meaningful to us.
One great thing about positive psychology is that it applies to There’s no denying that humans are wired for connection. Research shows that close friends and healthy relationships are essential components of pleasure and life satisfaction. Interestingly, some studies have shown that the same region of the brain that detects physical pain interprets loneliness as physical pain, demonstrating that our brains cannot differentiate between the two.
No matter how busy life gets, we should always work at enhancing our social connections. We can do this by making a point to regularly reach out to loved ones, getting involved in our community, or joining a local class to meet people with similar interests.
It turns out it really is better to give than to receive. Research shows that giving is a powerful pathway toward increased joy and happiness. In fact, giving activates our brain’s reward centers, which releases endorphins and produces what’s commonly referred to as the “helper’s high.” Even just thinking about doing something generous can activate the brain’s regions associated with social connection and happiness.
There’s no shortage of ways we can give — and no amount of giving is too small. While giving money to charity is one way to flex our giving muscles, we can also volunteer our time for a cause close to our heart. We can also give by donating to a food bank or charity shop. We can even give by complimenting someone or completing a random act of kindness — for instance, buying a stranger a cup of coffee.
Most of us are incredibly self-critical and associate being kind or gentle to ourselves with weakness. But studies show that self-compassion leads to improved health, relationships, happiness, and overall well-being. It can even lead to greater resilience to cope with stressful life events, such as divorce, health crises, and academic or career failure.
One of the best ways to practice self-compassion is to pay attention to our inner dialogue. For instance, if we start berating ourselves for snapping at a loved one, we can pause and say to ourselves, “Just because you snapped at your husband doesn’t mean you’re a bad person. I know you've had a really tough day at work and took your frustration out on him.”
It can be helpful to try to talk to ourselves as we would to a close friend. What would you say to a good friend who came to you and told you they were struggling? Would you criticize or berate them, and tell them they’re a failure? Of course not! You would be loving, encouraging, and supportive. You deserve to treat yourself just as compassionately.
Self-compassion isn’t about denying our imperfections or struggles, but extending ourselves the same grace and compassion we would extend to others.
Living with meaning and purpose is vital for our health and well-being. Research suggests that older adults who consider their lives worthwhile have better physical and mental health. Some studies suggest a sense of purpose may even help us live longer.
Purpose gives us a sense of direction and allows us to press forward despite our struggles. It also lets us be less distracted by potential stressors. If we feel we have a path in life, we’re less likely to be stressed by the small stuff that often hinders those who don’t have a clear sense of direction.
Oftentimes, a sense of purpose comes from feeling connected to others or using our gifts and talents in the service of others. Discovering our purpose can be a lifelong journey, but examining our strengths or things we’re good at or enjoy doing can help. Think about a time in your life when you believe you were at your personal best: what were you doing? What personal qualities or attributes were you using at the time?
For instance, if we’re good at encouraging others, perhaps we can become an unofficial mentor to young people in our community. Or maybe we’re musically inclined and can use our talent to bring live performances to children who might benefit from exposure to the arts.
At the end of the day, positive psychology is concerned with how we can become the best possible version of ourselves. It focuses on cultivating certain skills, behaviors, and characteristics proven to enhance our happiness and overall level of well-being. Gratitude, generosity, and self-compassion are some of the most beneficial positive psychology practices, along with nurturing social connections and creating meaning in our lives.
If you want to boost your level of happiness and well-being, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier, happier lifestyles.
Can we relieve stress and anxiety by tapping key acupressure points on our body? Explore what EFT tapping is, how it works, and what the research says about this alternative therapy treatment.
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 have an upcoming job interview, you’re facing unexpected financial uncertainty, or you’re overwhelmed by having to make an important life decision. You feel the stress and anxiety building in your body; your thoughts race, and your pulse starts to quicken. How can you get your body and mind back on track without going into a full-blown panic?
You might want to consider the emotional freedom technique (EFT), commonly referred to as EFT tapping — an alternative treatment for physical pain and emotional distress. What is EFT tapping all about? How can we use tapping for anxiety? And what about head tapping and tapping meditation techniques? Below, we’ll explore this practice, how it works, and how we can use it to help relieve stress and anxiety. Let’s dive in!
Emotional freedom technique is a self-help therapeutic technique that combines elements from ancient Chinese acupressure and modern psychology. It involves tapping key acupressure points (acupoints) on the hands, face, and body with our fingertips while focusing on uncomfortable feelings or concerns.
It was developed in 1995 by Gary Craig, an engineer who believed that a disruption in energy causes all negative emotions and pain. The idea is that tapping the body rebalances our energy system and provides relief. When we begin to feel overwhelming physical symptoms of emotional distress (rapid heart rate, stomach pain, shakiness, etc.), EFT tapping can alleviate these physical symptoms so we can better address the larger problem at hand.
EFT tapping is used to ease common conditions such as anxiety and depression, as well as more severe mental health concerns, such as post-traumatic stress disorder (PTSD).
Similar to acupuncture, EFT tapping focuses on the meridian points — our energy hot spots — to restore balance to our body’s energy. These meridian points are believed to be areas of the body through which energy flows. While acupuncture uses needles to stimulate these energy points, EFT applies pressure via fingertip tapping.
Experts in the technique say the tapping helps us access our body’s energy and send signals to the part of our brain that controls stress. They claim that stimulating the meridian points through EFT tapping can reduce the stress or negative emotions we’re experiencing, ultimately restoring balance to disrupted energy.
In a typical EFT tapping session, we use our fingertips to quickly and lightly tap on nine specific acupressure points on the face, hands, and body five to seven times each, starting with head tapping:
The entire tapping sequence should take roughly a minute. However, EFT tapping involves more than stimulating these acupoints — it also incorporates mental focus.
One of the first steps is to identify a feeling or situation that’s bothering us and create a statement that acknowledges the feeling or problem, followed by a phrase of acceptance. For instance, we might say, “Even though I’m overwhelmed with work, I deeply and completely accept myself.”
This is what’s known as a setup statement, laying the groundwork for what’s called the “disconfirming experience.” It helps us see our issue for what it really is, instead of being caught up in our emotional response to the issue. Countering a negative thought with a positive affirmation also helps neutralize it. When we calm our brain and body through tapping, we may be more apt to accept these neutral statements as true.
So, tapping away our worries … does it really work? While still being researched, studies thus far indicate that EFT tapping can help relieve stress and anxiety, treat symptoms of PTSD, soothe depression and pain, improve athletic performance, and even diminish cravings.
One study noted that war veterans and active military with PTSD significantly reduced their psychological stress within a month of receiving EFT coaching sessions. In fact, more than half of them no longer fit the criteria for PTSD.
More recently, a 2023 study showed that EFT reduced anxiety and stress for healthcare professionals during the COVID-19 pandemic. Similarly, another five and a half year study of 5,000 participants found that 90% of patients who received EFT tapping therapy had reduced anxiety levels, with 76% experiencing a complete relief of symptoms.
Part of this is due to the quieting effect that EFT can have on the amygdala — our brain’s stress center. Researchers have found that people who practice EFT tapping experience a significant decrease in cortisol (the stress hormone) compared to people who simply received information about how to cope with anxiety.
Furthermore, research suggests that there’s an actual physiological response to the stimulation of these acupoints. After examining acupoints under a microscope, researchers discovered that they contain a high density of nerve endings, nerve fibers that control heat and cold, and a high concentration of white blood cells.
Other research found that stimulating acupoints provides a variety of important brain chemicals, including opioids (pain-relieving chemicals), serotonin (which helps regulate sleep, mood, and memory), and GABA (which has a calming effect on the body).
Interestingly, one of the biggest benefits of EFT tapping is how quickly it seems to work. In one study, participants’ anxiety levels dropped in just three EFT tapping sessions, compared to 15 sessions for those who received cognitive behavioral therapy. Many others have reported experiencing relief from stress and anxiety in just one session.
EFT tapping is considered a safe and effective tool for many people, particularly those with heightened stress or general anxiety. One benefit of EFT tapping is that we can practice it anytime, anywhere. It’s simple to learn, and standard EFT sessions take only a few minutes.
EFT tapping can also be used in a clinical setting, led by a healthcare professional who has been certified in the method. While it’s okay to practice on our own for everyday stress, experts recommend that people suffering from trauma or PTSD seek the guidance of a trained professional. This is because these are complex situations, and practicing EFT tapping alone (or even following along with a tutorial) may lead to an exacerbation of symptoms.
There are very few, if any, risks associated with standard EFT tapping for most healthy people who turn to this approach to manage everyday stressors. However, if we’re tapping on our own and we begin to feel overwhelmed by our feelings or thoughts, we might want to consult an experienced EFT practitioner or professional therapist.
There are several steps to practicing EFT tapping techniques in our very own tapping meditation session. While we can use EFT tapping when we’re feeling stressed or anxious, it can also be helpful before an event that we expect to cause increased stress or anxiety, like a big event or work presentation. Here’s how to practice it:
For this technique to be effective, we must first identify our issue or problem. This will be our focal point while we’re tapping. It’s important to only focus on one issue at a time, as it increases the likelihood of experiencing relief.
Example of an issue: “I’m stressed about work deadlines.”
After identifying our problem area, we need to set a benchmark level of intensity. We can rank the intensity of the issue we’re experiencing on a scale of 0-10, with 10 being the worst or most difficult. Establishing a benchmark helps us monitor our progress after performing a complete EFT sequence.
Example of intensity: “My stress about work deadlines is about an 8 right now.”
Prior to tapping, we need to establish a phrase that explains what we’re trying to address. It should focus on two main goals: acknowledging the issue and accepting yourself despite the problem. We’ll repeat this phrase while tapping. A common formula for this phrase is: “Even though I [have this fear/problem/worry], I deeply and completely accept myself.”
Example of set up phrase: “Even though I’m stressed about work deadlines, I’m doing my best and fully love and accept myself.”
During this step, we tap on the meridian points — the acupoints — with our fingertips while repeating the phrase we’ve chosen above. We can shorten the phrase if necessary. For instance, using the example above, we might say, “Even though I’m stressed with work, I fully love and accept myself.”
When tapping, use two or more fingertips and repeat the tap approximately five times on each point. While some points — such as EB, SE, and UE — have a “twin point” on the other side of the body, we don’t have to tap both sides. Follow the tapping points in the following sequence:
At the end of the tapping sequence, rate your intensity level again on a scale of 0-10. Compare your results with your initial intensity level. Ideally, this will have improved. For instance, maybe we started with an 8, but ended with a 3. We can repeat this process as many times as we like until we feel better. We might even reach 0 on the intensity scale!
Emotional freedom technique (EFT) tapping is an alternative acupressure therapy treatment used to restore balance to disrupted energy. While more research is needed, studies indicate that it can be a particularly effective tool for anxiety, depression, and PTSD. We can practice this technique on our own or do it in a clinical setting under the guidance of a trained EFT professional.
If you’re using alcohol to cope with stress and anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier habits for managing stress.
You have an upcoming job interview, you’re facing unexpected financial uncertainty, or you’re overwhelmed by having to make an important life decision. You feel the stress and anxiety building in your body; your thoughts race, and your pulse starts to quicken. How can you get your body and mind back on track without going into a full-blown panic?
You might want to consider the emotional freedom technique (EFT), commonly referred to as EFT tapping — an alternative treatment for physical pain and emotional distress. What is EFT tapping all about? How can we use tapping for anxiety? And what about head tapping and tapping meditation techniques? Below, we’ll explore this practice, how it works, and how we can use it to help relieve stress and anxiety. Let’s dive in!
Emotional freedom technique is a self-help therapeutic technique that combines elements from ancient Chinese acupressure and modern psychology. It involves tapping key acupressure points (acupoints) on the hands, face, and body with our fingertips while focusing on uncomfortable feelings or concerns.
It was developed in 1995 by Gary Craig, an engineer who believed that a disruption in energy causes all negative emotions and pain. The idea is that tapping the body rebalances our energy system and provides relief. When we begin to feel overwhelming physical symptoms of emotional distress (rapid heart rate, stomach pain, shakiness, etc.), EFT tapping can alleviate these physical symptoms so we can better address the larger problem at hand.
EFT tapping is used to ease common conditions such as anxiety and depression, as well as more severe mental health concerns, such as post-traumatic stress disorder (PTSD).
Similar to acupuncture, EFT tapping focuses on the meridian points — our energy hot spots — to restore balance to our body’s energy. These meridian points are believed to be areas of the body through which energy flows. While acupuncture uses needles to stimulate these energy points, EFT applies pressure via fingertip tapping.
Experts in the technique say the tapping helps us access our body’s energy and send signals to the part of our brain that controls stress. They claim that stimulating the meridian points through EFT tapping can reduce the stress or negative emotions we’re experiencing, ultimately restoring balance to disrupted energy.
In a typical EFT tapping session, we use our fingertips to quickly and lightly tap on nine specific acupressure points on the face, hands, and body five to seven times each, starting with head tapping:
The entire tapping sequence should take roughly a minute. However, EFT tapping involves more than stimulating these acupoints — it also incorporates mental focus.
One of the first steps is to identify a feeling or situation that’s bothering us and create a statement that acknowledges the feeling or problem, followed by a phrase of acceptance. For instance, we might say, “Even though I’m overwhelmed with work, I deeply and completely accept myself.”
This is what’s known as a setup statement, laying the groundwork for what’s called the “disconfirming experience.” It helps us see our issue for what it really is, instead of being caught up in our emotional response to the issue. Countering a negative thought with a positive affirmation also helps neutralize it. When we calm our brain and body through tapping, we may be more apt to accept these neutral statements as true.
So, tapping away our worries … does it really work? While still being researched, studies thus far indicate that EFT tapping can help relieve stress and anxiety, treat symptoms of PTSD, soothe depression and pain, improve athletic performance, and even diminish cravings.
One study noted that war veterans and active military with PTSD significantly reduced their psychological stress within a month of receiving EFT coaching sessions. In fact, more than half of them no longer fit the criteria for PTSD.
More recently, a 2023 study showed that EFT reduced anxiety and stress for healthcare professionals during the COVID-19 pandemic. Similarly, another five and a half year study of 5,000 participants found that 90% of patients who received EFT tapping therapy had reduced anxiety levels, with 76% experiencing a complete relief of symptoms.
Part of this is due to the quieting effect that EFT can have on the amygdala — our brain’s stress center. Researchers have found that people who practice EFT tapping experience a significant decrease in cortisol (the stress hormone) compared to people who simply received information about how to cope with anxiety.
Furthermore, research suggests that there’s an actual physiological response to the stimulation of these acupoints. After examining acupoints under a microscope, researchers discovered that they contain a high density of nerve endings, nerve fibers that control heat and cold, and a high concentration of white blood cells.
Other research found that stimulating acupoints provides a variety of important brain chemicals, including opioids (pain-relieving chemicals), serotonin (which helps regulate sleep, mood, and memory), and GABA (which has a calming effect on the body).
Interestingly, one of the biggest benefits of EFT tapping is how quickly it seems to work. In one study, participants’ anxiety levels dropped in just three EFT tapping sessions, compared to 15 sessions for those who received cognitive behavioral therapy. Many others have reported experiencing relief from stress and anxiety in just one session.
EFT tapping is considered a safe and effective tool for many people, particularly those with heightened stress or general anxiety. One benefit of EFT tapping is that we can practice it anytime, anywhere. It’s simple to learn, and standard EFT sessions take only a few minutes.
EFT tapping can also be used in a clinical setting, led by a healthcare professional who has been certified in the method. While it’s okay to practice on our own for everyday stress, experts recommend that people suffering from trauma or PTSD seek the guidance of a trained professional. This is because these are complex situations, and practicing EFT tapping alone (or even following along with a tutorial) may lead to an exacerbation of symptoms.
There are very few, if any, risks associated with standard EFT tapping for most healthy people who turn to this approach to manage everyday stressors. However, if we’re tapping on our own and we begin to feel overwhelmed by our feelings or thoughts, we might want to consult an experienced EFT practitioner or professional therapist.
There are several steps to practicing EFT tapping techniques in our very own tapping meditation session. While we can use EFT tapping when we’re feeling stressed or anxious, it can also be helpful before an event that we expect to cause increased stress or anxiety, like a big event or work presentation. Here’s how to practice it:
For this technique to be effective, we must first identify our issue or problem. This will be our focal point while we’re tapping. It’s important to only focus on one issue at a time, as it increases the likelihood of experiencing relief.
Example of an issue: “I’m stressed about work deadlines.”
After identifying our problem area, we need to set a benchmark level of intensity. We can rank the intensity of the issue we’re experiencing on a scale of 0-10, with 10 being the worst or most difficult. Establishing a benchmark helps us monitor our progress after performing a complete EFT sequence.
Example of intensity: “My stress about work deadlines is about an 8 right now.”
Prior to tapping, we need to establish a phrase that explains what we’re trying to address. It should focus on two main goals: acknowledging the issue and accepting yourself despite the problem. We’ll repeat this phrase while tapping. A common formula for this phrase is: “Even though I [have this fear/problem/worry], I deeply and completely accept myself.”
Example of set up phrase: “Even though I’m stressed about work deadlines, I’m doing my best and fully love and accept myself.”
During this step, we tap on the meridian points — the acupoints — with our fingertips while repeating the phrase we’ve chosen above. We can shorten the phrase if necessary. For instance, using the example above, we might say, “Even though I’m stressed with work, I fully love and accept myself.”
When tapping, use two or more fingertips and repeat the tap approximately five times on each point. While some points — such as EB, SE, and UE — have a “twin point” on the other side of the body, we don’t have to tap both sides. Follow the tapping points in the following sequence:
At the end of the tapping sequence, rate your intensity level again on a scale of 0-10. Compare your results with your initial intensity level. Ideally, this will have improved. For instance, maybe we started with an 8, but ended with a 3. We can repeat this process as many times as we like until we feel better. We might even reach 0 on the intensity scale!
Emotional freedom technique (EFT) tapping is an alternative acupressure therapy treatment used to restore balance to disrupted energy. While more research is needed, studies indicate that it can be a particularly effective tool for anxiety, depression, and PTSD. We can practice this technique on our own or do it in a clinical setting under the guidance of a trained EFT professional.
If you’re using alcohol to cope with stress and anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier habits for managing stress.
Quotes about recovery can provide motivation and inspiration when moving forward on the path to a life no longer dominated by alcohol or other patterns that no longer serve us.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
There's something wonderfully uplifting about drawing inspiration from quotes as we continue on the path of recovery. A good quote can give us a jolt of courage when we're feeling down or motivate us to keep pushing forward. And there’s actual science behind the effectiveness of recovery quotes! We’ve got the science and some words of wisdom for when the going gets tough.
Recent research reveals that motivational quotes can do more than just make us feel good. They stimulate parts of our brain associated with self-awareness and positive, forward-thinking behavior. One study from Frontiers in Human Neuroscience found that reading uplifting words and quotes could activate the brain’s anterior cingulate cortex, an area linked to emotions and behavior regulation.
Reading recovery quotes and addiction quotes often ignites a spark in us because they’re filled with wisdom from people who’ve walked our path. They remind us of our strength, refresh our resilience, and promise a healthier future. These encouraging words can shift our focus from the struggle to the recovery process, giving us that much-needed nudge to stay on track and change our relationship with alcohol.
There's a bounty of recovery and sobriety quotes out there, each with its own inspirational flavor. All the motivational quotes below provide a different perspective on the journey of recovery, reflecting the myriad of experiences that people go through. Whether you resonate with one quote or several, they can serve as a beacon of hope and strength as you navigate your personal journey.
Quitting or cutting back on alcohol is no easy feat. It can be a roller coaster of emotions, cravings, and uncertainties. Inspirational quotes, as shown by research, can play a key role in such a scenario.
Reading recovery quotes can be uplifting and empowering. However, the real impact happens when we incorporate these words of wisdom into our daily life.
Turn your favorite quotes into personal mantras. This practice allows the quote to seep into your subconscious mind, influencing your thoughts, behavior, and overall attitude towards recovery.
Here are some ways to make this part of your routine:
There's something wonderfully uplifting about drawing inspiration from quotes as we continue on the path of recovery. A good quote can give us a jolt of courage when we're feeling down or motivate us to keep pushing forward. And there’s actual science behind the effectiveness of recovery quotes! We’ve got the science and some words of wisdom for when the going gets tough.
Recent research reveals that motivational quotes can do more than just make us feel good. They stimulate parts of our brain associated with self-awareness and positive, forward-thinking behavior. One study from Frontiers in Human Neuroscience found that reading uplifting words and quotes could activate the brain’s anterior cingulate cortex, an area linked to emotions and behavior regulation.
Reading recovery quotes and addiction quotes often ignites a spark in us because they’re filled with wisdom from people who’ve walked our path. They remind us of our strength, refresh our resilience, and promise a healthier future. These encouraging words can shift our focus from the struggle to the recovery process, giving us that much-needed nudge to stay on track and change our relationship with alcohol.
There's a bounty of recovery and sobriety quotes out there, each with its own inspirational flavor. All the motivational quotes below provide a different perspective on the journey of recovery, reflecting the myriad of experiences that people go through. Whether you resonate with one quote or several, they can serve as a beacon of hope and strength as you navigate your personal journey.
Quitting or cutting back on alcohol is no easy feat. It can be a roller coaster of emotions, cravings, and uncertainties. Inspirational quotes, as shown by research, can play a key role in such a scenario.
Reading recovery quotes can be uplifting and empowering. However, the real impact happens when we incorporate these words of wisdom into our daily life.
Turn your favorite quotes into personal mantras. This practice allows the quote to seep into your subconscious mind, influencing your thoughts, behavior, and overall attitude towards recovery.
Here are some ways to make this part of your routine:
Drinking alcohol while taking antidepressants can make side effects worse and reduce the medication’s effectiveness, causing us to feel more depressed. While different types of antidepressants can cause more severe reactions with alcohol than others, it’s best to avoid consuming alcohol with any antidepressant.
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!
Are people more depressed now than ever? It’s a question worth considering, given that prescriptions for antidepressants have skyrocketed over the years, particularly over the course of the COVID-19 pandemic. But even before the emergence of COVID, 1 in 8 American adults was taking an antidepressant drug. According to one estimate, that number rose by 18.6% during 2020.
As with any other medication, there are important things to know about antidepressants, such as any side effects and things to look out for. It’s especially important to understand the effect of alcohol on antidepressants. Consuming alcohol while taking antidepressants can not only increase our risk of experiencing side effects, but it may also make our depression worse.
Antidepressants work by increasing the levels of certain naturally-occuring chemicals known as neurotransmitters in our brain and body. These chemicals carry signals between nerve cells in our brain and play a significant role in our thoughts, feelings, and mood.
The most common class of antidepressants is referred to as selective serotonin receptor inhibitors (SSRIs). SSRIs work by increasing our brain’s level of serotonin, a neurotransmitter that helps regulate mood, emotion, and sleep.
After carrying a message between nerve cells, serotonin is usually reabsorbed by the nerve cells, a process known as “reuptake.” SSRIs work by blocking (“inhibiting”) reuptake, meaning more serotonin is available to pass further messages between nearby nerve cells.
There are many different types of SSRIs, but Zoloft (generic name: sertraline) is one of the most popular antidepressants prescribed. In fact, it’s now the 12th most commonly prescribed medication in the United States.
Drinking alcohol affects many parts of our body, including our central nervous system, or CNS, made up of our brain and spinal cord. This affects how our brain processes information and leads to drowsiness, slurred speech, and the overall feeling of being drunk.
SSRIs — including Zoloft, Prozac, Lexapro, Celexa, and Paxil — also affect the CNS by boosting levels of serotonin. Because alcohol and SSRIs both affect the CNS, drinking alcohol with this type of antidepressant can worsen the medication’s side effects.
Some of the most common side effects from antidepressants include drowsiness, dizziness, nausea, vomiting, diarrhea, or sexual side effects, such as decreased libido. Many of these side effects are similar to the effects of alcohol, so whenever we drink alcohol on antidepressants, the effects may become more severe. Combining alcohol and antidepressants can also cause our thinking, judgment, coordination, and reaction time to be more impaired than they typically would be from alcohol alone.
Another antidepressant, monoamine oxidase inhibitors (MAOIs) — including Azilect, Eldepryl, Zelapar, and Marplan — is one of the most dangerous kinds of antidepressants to mix alcohol with. Tyramines, chemicals in drinks like beer, wine, and sherry, can cause dangerous spikes in blood pressure that may require immediate medical attention.
Similarly, drinking alcohol while taking serotonin and norepinephrine reuptake inhibitors (SNRIs), another type of antidepressant, can lead to liver damage. And tricyclic antidepressants (TCAs), such as Elavil, Anafranil, and Norpramin, can cause increased intoxication effects when mixed with alcohol. Another class of antidepressants, called atypical antidepressants, can increase our risk of seizure when mixed with alcohol. Wellbutrin, which has become a more commonly prescribed antidepressant, falls into this category.
In addition to interfering with antidepressants, alcohol can also potentially worsen symptoms of depression. Alcohol acts as a hypnotic-sedative, depressing crucial bodily functions when taken in excess. It’s also a depressant, altering the balance of chemicals in our brain that can make us feel depressed. If we drink alcohol while taking antidepressants, we’re essentially making it harder for the medication to work effectively.
One major danger with all SSRIs is the potential for suicidal thoughts, particularly in people under 25 years old. This risk is typically highest shortly after starting or changing the dose of SSRIs, such as Zoloft. Since drinking impairs our judgment, this can be a particularly dangerous situation for someone already having suicidal thoughts.
In general, alcohol may seem to improve our mood in the short-term, but its overall effect can increase symptoms of depression and anxiety in the long run.
As we’ve learned, alcohol can have different effects on different types of antidepressants. For this reason, some healthcare providers say that it’s okay to drink a small amount of alcohol while taking certain antidepressants, specifically SSRIs, if they have a low risk of alcohol abuse. This typically means one serving of alcohol per day.
However, people taking MAOIs are advised to avoid alcohol altogether, since it is a potentially lethal combination. In general, however, experts agree that it can be dangerous to drink any amount of alcohol with any type of antidepressant.
Furthermore, while some people might be tempted to skip a dose of an antidepressant in order to drink alcohol, doing so can be harmful. Missing doses of antidepressants can cause a variety of symptoms: muscle aches and tiredness, headaches, dizziness, anxiety, irritability, nausea and vomiting. Furthermore, antidepressants take at least several days to be eliminated from our body, so not taking medication for just 1 or 2 days doesn’t make drinking alcohol any safer.
Sadly, the link between depression and alcohol misuse is strong. In fact, one study found that nearly 65% of people who were dependent upon alcohol were also depressed, suggesting that the two conditions go hand-in-hand for many of us. A review of multiple studies also found that alcohol misuse disorders were prevalent among people with major depressive disorder. Tragically, alcohol misuse plays a major role in suicide attempts.
Mixing alcohol with antidepressants can be unsafe because it can lead to excessive or dangerous side effects, in addition to worsening symptoms of depression. If we’re taking antidepressants and having trouble limiting our alcohol consumption, we should seek immediate help from a medical professional. Reframe can also help you cut back on your alcohol consumption, equipping you with the knowledge and tools you need to enhance your physical and mental well-being.
Are people more depressed now than ever? It’s a question worth considering, given that prescriptions for antidepressants have skyrocketed over the years, particularly over the course of the COVID-19 pandemic. But even before the emergence of COVID, 1 in 8 American adults was taking an antidepressant drug. According to one estimate, that number rose by 18.6% during 2020.
As with any other medication, there are important things to know about antidepressants, such as any side effects and things to look out for. It’s especially important to understand the effect of alcohol on antidepressants. Consuming alcohol while taking antidepressants can not only increase our risk of experiencing side effects, but it may also make our depression worse.
Antidepressants work by increasing the levels of certain naturally-occuring chemicals known as neurotransmitters in our brain and body. These chemicals carry signals between nerve cells in our brain and play a significant role in our thoughts, feelings, and mood.
The most common class of antidepressants is referred to as selective serotonin receptor inhibitors (SSRIs). SSRIs work by increasing our brain’s level of serotonin, a neurotransmitter that helps regulate mood, emotion, and sleep.
After carrying a message between nerve cells, serotonin is usually reabsorbed by the nerve cells, a process known as “reuptake.” SSRIs work by blocking (“inhibiting”) reuptake, meaning more serotonin is available to pass further messages between nearby nerve cells.
There are many different types of SSRIs, but Zoloft (generic name: sertraline) is one of the most popular antidepressants prescribed. In fact, it’s now the 12th most commonly prescribed medication in the United States.
Drinking alcohol affects many parts of our body, including our central nervous system, or CNS, made up of our brain and spinal cord. This affects how our brain processes information and leads to drowsiness, slurred speech, and the overall feeling of being drunk.
SSRIs — including Zoloft, Prozac, Lexapro, Celexa, and Paxil — also affect the CNS by boosting levels of serotonin. Because alcohol and SSRIs both affect the CNS, drinking alcohol with this type of antidepressant can worsen the medication’s side effects.
Some of the most common side effects from antidepressants include drowsiness, dizziness, nausea, vomiting, diarrhea, or sexual side effects, such as decreased libido. Many of these side effects are similar to the effects of alcohol, so whenever we drink alcohol on antidepressants, the effects may become more severe. Combining alcohol and antidepressants can also cause our thinking, judgment, coordination, and reaction time to be more impaired than they typically would be from alcohol alone.
Another antidepressant, monoamine oxidase inhibitors (MAOIs) — including Azilect, Eldepryl, Zelapar, and Marplan — is one of the most dangerous kinds of antidepressants to mix alcohol with. Tyramines, chemicals in drinks like beer, wine, and sherry, can cause dangerous spikes in blood pressure that may require immediate medical attention.
Similarly, drinking alcohol while taking serotonin and norepinephrine reuptake inhibitors (SNRIs), another type of antidepressant, can lead to liver damage. And tricyclic antidepressants (TCAs), such as Elavil, Anafranil, and Norpramin, can cause increased intoxication effects when mixed with alcohol. Another class of antidepressants, called atypical antidepressants, can increase our risk of seizure when mixed with alcohol. Wellbutrin, which has become a more commonly prescribed antidepressant, falls into this category.
In addition to interfering with antidepressants, alcohol can also potentially worsen symptoms of depression. Alcohol acts as a hypnotic-sedative, depressing crucial bodily functions when taken in excess. It’s also a depressant, altering the balance of chemicals in our brain that can make us feel depressed. If we drink alcohol while taking antidepressants, we’re essentially making it harder for the medication to work effectively.
One major danger with all SSRIs is the potential for suicidal thoughts, particularly in people under 25 years old. This risk is typically highest shortly after starting or changing the dose of SSRIs, such as Zoloft. Since drinking impairs our judgment, this can be a particularly dangerous situation for someone already having suicidal thoughts.
In general, alcohol may seem to improve our mood in the short-term, but its overall effect can increase symptoms of depression and anxiety in the long run.
As we’ve learned, alcohol can have different effects on different types of antidepressants. For this reason, some healthcare providers say that it’s okay to drink a small amount of alcohol while taking certain antidepressants, specifically SSRIs, if they have a low risk of alcohol abuse. This typically means one serving of alcohol per day.
However, people taking MAOIs are advised to avoid alcohol altogether, since it is a potentially lethal combination. In general, however, experts agree that it can be dangerous to drink any amount of alcohol with any type of antidepressant.
Furthermore, while some people might be tempted to skip a dose of an antidepressant in order to drink alcohol, doing so can be harmful. Missing doses of antidepressants can cause a variety of symptoms: muscle aches and tiredness, headaches, dizziness, anxiety, irritability, nausea and vomiting. Furthermore, antidepressants take at least several days to be eliminated from our body, so not taking medication for just 1 or 2 days doesn’t make drinking alcohol any safer.
Sadly, the link between depression and alcohol misuse is strong. In fact, one study found that nearly 65% of people who were dependent upon alcohol were also depressed, suggesting that the two conditions go hand-in-hand for many of us. A review of multiple studies also found that alcohol misuse disorders were prevalent among people with major depressive disorder. Tragically, alcohol misuse plays a major role in suicide attempts.
Mixing alcohol with antidepressants can be unsafe because it can lead to excessive or dangerous side effects, in addition to worsening symptoms of depression. If we’re taking antidepressants and having trouble limiting our alcohol consumption, we should seek immediate help from a medical professional. Reframe can also help you cut back on your alcohol consumption, equipping you with the knowledge and tools you need to enhance your physical and mental well-being.
If we’ve used alcohol to decompress or relax in the past, our brain has formed an association between drinking alcohol with a feeling of relief and reward. So whenever we’re stressed, our brain recalls the positive experience with alcohol and sends a “craving” signal.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
How many times have you said something like this: “Ugh, I can never do anything right!” “How could I screw up like that again?” “I’m worthless.”
Chances are you’ve spoken negatively to yourself a lot. We all have. It’s a common human tendency to focus on our flaws and berate ourselves for every little mistake. However, while we think we might be doing ourselves a favor through this tough love, it’s actually holding us back.
So how can we reframe our self-talk to be more encouraging and less demoralizing? We’ve got a few helpful tips for positive phrasing, words of positivity, and using positive language on our journey.
Self-talk is the ongoing dialogue we have with ourselves, the narratives that constantly play in the back of our minds. These narratives can be empowering or debilitating, and they significantly influence how we perceive ourselves and our surroundings, our experiences, and our actions.
Positive self-talk becomes particularly crucial when navigating significant life transitions, such as changing our drinking habits, which demands substantial mental strength and resilience. Extensive research supports the fact that positive self-talk can enhance our self-confidence, uplift our mood, decrease stress, and improve our overall performance and sense of well-being.
That said, cultivating a positive inner dialogue and using positive language when we talk to ourselves doesn’t happen overnight. It requires practice and consistency. Here are four science-backed ways to foster and improve positive self-talk.
What’s the connection between a positive mindset, words we use to talk to ourselves, and the ability to change our patterns of self-talk? The initial step towards improving our self-talk is developing awareness. Recognizing the negative narratives that often dominate our minds — such as "I can't resist a drink," or "I'm too weak" — is fundamental. By becoming conscious of these damaging thoughts, we set the stage for challenging and changing them into constructive narratives like, "I'm stronger than my cravings."
Cognitive restructuring, a central technique in cognitive-behavioral therapy (CBT), can be invaluable in challenging negative thoughts. When a destructive thought emerges, like "I'll never succeed," we must interrogate its validity. Searching for objective evidence that disputes the negative thought allows us to replace it with a more balanced perspective: "Yes, I've stumbled before, but I've also had victories. I can learn and grow from my missteps."
Affirmations are potent, positive statements that use supportive language to help us counteract and overcome negative thoughts. Studies suggest that affirmations can enhance our problem-solving abilities, especially under stress. When we affirm ourselves, saying things like, "I am in control of my choices," or "I am committed to my health," we're rewriting the negative scripts in our minds with ones that promote resilience and confidence.
Visualization involves mentally picturing ourselves successfully completing a task — in this case, resisting the urge to drink. Research has found visualization an effective tool for improving performance and achieving goals. As we visualize ourselves successfully navigating social events without a drink or enjoying a peaceful evening with a cup of tea instead of a glass of wine, we begin to believe in our capacity to make these images a reality.
A journey of a thousand miles does, indeed, begin with the very first step. In the context of positive self-talk, the first step is recognizing the power of our thoughts. Gradually, as we become more adept at monitoring, challenging, and changing our self-talk, we'll notice a shift in our perspectives and our responses to life's challenges.
Every thought we think is a step towards or away from our goal. Let's make those steps count!
How many times have you said something like this: “Ugh, I can never do anything right!” “How could I screw up like that again?” “I’m worthless.”
Chances are you’ve spoken negatively to yourself a lot. We all have. It’s a common human tendency to focus on our flaws and berate ourselves for every little mistake. However, while we think we might be doing ourselves a favor through this tough love, it’s actually holding us back.
So how can we reframe our self-talk to be more encouraging and less demoralizing? We’ve got a few helpful tips for positive phrasing, words of positivity, and using positive language on our journey.
Self-talk is the ongoing dialogue we have with ourselves, the narratives that constantly play in the back of our minds. These narratives can be empowering or debilitating, and they significantly influence how we perceive ourselves and our surroundings, our experiences, and our actions.
Positive self-talk becomes particularly crucial when navigating significant life transitions, such as changing our drinking habits, which demands substantial mental strength and resilience. Extensive research supports the fact that positive self-talk can enhance our self-confidence, uplift our mood, decrease stress, and improve our overall performance and sense of well-being.
That said, cultivating a positive inner dialogue and using positive language when we talk to ourselves doesn’t happen overnight. It requires practice and consistency. Here are four science-backed ways to foster and improve positive self-talk.
What’s the connection between a positive mindset, words we use to talk to ourselves, and the ability to change our patterns of self-talk? The initial step towards improving our self-talk is developing awareness. Recognizing the negative narratives that often dominate our minds — such as "I can't resist a drink," or "I'm too weak" — is fundamental. By becoming conscious of these damaging thoughts, we set the stage for challenging and changing them into constructive narratives like, "I'm stronger than my cravings."
Cognitive restructuring, a central technique in cognitive-behavioral therapy (CBT), can be invaluable in challenging negative thoughts. When a destructive thought emerges, like "I'll never succeed," we must interrogate its validity. Searching for objective evidence that disputes the negative thought allows us to replace it with a more balanced perspective: "Yes, I've stumbled before, but I've also had victories. I can learn and grow from my missteps."
Affirmations are potent, positive statements that use supportive language to help us counteract and overcome negative thoughts. Studies suggest that affirmations can enhance our problem-solving abilities, especially under stress. When we affirm ourselves, saying things like, "I am in control of my choices," or "I am committed to my health," we're rewriting the negative scripts in our minds with ones that promote resilience and confidence.
Visualization involves mentally picturing ourselves successfully completing a task — in this case, resisting the urge to drink. Research has found visualization an effective tool for improving performance and achieving goals. As we visualize ourselves successfully navigating social events without a drink or enjoying a peaceful evening with a cup of tea instead of a glass of wine, we begin to believe in our capacity to make these images a reality.
A journey of a thousand miles does, indeed, begin with the very first step. In the context of positive self-talk, the first step is recognizing the power of our thoughts. Gradually, as we become more adept at monitoring, challenging, and changing our self-talk, we'll notice a shift in our perspectives and our responses to life's challenges.
Every thought we think is a step towards or away from our goal. Let's make those steps count!
How does alcohol impact our dreams? Research in sleep science offers several insights, plus tips to promote a healthy sleep cycle.
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 had a couple glasses of wine and start dozing off on the couch. You make your way to your bed, hit the lights, and conk out as soon as your head hits the pillow. After several hours, however, you start to stir. You spend the rest of the night drifting in and out of sleep, hopping from one vivid, bizarre dream to another. What’s going on?
What is the connection between alcohol and dreams, and alcohol and nightmares in particular? Does alcohol cause nightmares? And why do we dream of drinking alcohol? In this post, we’ll explore how dreaming works, why dreams are important, and how alcohol affects our dreaming life. We’ll also offer some tips to get a good night’s rest. Let’s get started!
Before we dive into how alcohol affects our dreams, it’s helpful to understand what happens when we dream. It’s pretty remarkable! Some of us wake up having absolutely no recollection of what transpired during our sleep, while others wake up remembering our dreams in vivid detail — so much so that they can sometimes be hard to shake.
Dreaming is a natural part of our sleep cycle. In fact, whether or not we remember our dreams, just about everyone dreams every time they sleep — for a total of around two hours per night.
Over the course of the night, we go through four to six complete sleep cycles, each of which is composed of four individual stages; each complete cycle takes about 90 minutes. Stages 1 and 2 are considered “light sleep,” as our body begins to relax and brain activity begins to slow. Stage 3 is referred to as “delta sleep” or “slow-wave sleep,” as our brain activity during this period follows the pattern of delta waves.
The fourth stage of sleep is known as rapid eye movement (REM) sleep, which usually accounts for about 25% of our sleep time. We can tell someone is in REM when their eyes are moving rapidly under their eyelids, which is how this stage gets its name.
While dreaming can occur during any stage of sleep, it’s most prevalent and intense during REM sleep. Interestingly, dreams that happen during non-REM and REM sleep tend to show different patterns. REM dreams are typically more vivid, immersive, or bizarre; non-REM dreams tend to involve more coherent content that involves thoughts or memories grounded in a specific time and place.
When we wake up and say, “I had a really weird dream,” it probably occurred during REM sleep. The reason for this is largely due to the heightened brain activity. In fact, sleep studies show that brain waves are almost as active during REM cycles as they are when we’re awake. During REM sleep, there is more activity in the visual, motor, emotional and autobiographical memory regions of the brain. However, there’s also decreased activity in other regions, like the ones involved in rational thought — which is the reason for our nonsensical dreams.
The different sleep stages and their dreams are fascinating, but why do we even dream in the first place? Do our dreams serve a purpose, or are they just random occurrences?
Sleep experts, psychologists, and neuroscientists continue to debate the purposes of dream, but there are some leading theories:
Furthermore, some studies have looked into the importance of dreams to our health and well-being. One study found that those who weren’t allowed to dream had more tension, anxiety, depression, difficulty concentrating, and weight gain, compared to those who experienced REM sleep.
The bottom line is that despite advancing scientific knowledge, there are still many unknowns about the underlying mechanism and functions of dreams. What scientists do know, however, is that REM sleep is one of the most important stages of sleep for our physical and mental restoration. It’s especially important for cognitive functions, such as memory consolidation, emotional processing, learning, and creativity. In fact, REM sleep deprivation interferes with memory formation and can impact our mood and mental focus. Lack of REM sleep can even weaken our immune system, blocking the growth of new healthy cells and tissue in the body.
So where does alcohol fit into the picture, and what is the link between alcohol and dreams? Many people might assume that alcohol helps us sleep better — after all, it’s not unusual to get sleepy after having a beer, cocktail, or glass of wine. This sleepiness is largely because alcohol is a central nervous system depressant, slowing brain activity and making it easier to nod off.
However, alcohol actually suppresses REM sleep — the stage that promotes restoration and vivid dreaming. So when we first fall asleep, we’ll spend most of our time in slow-wave sleep or “light sleep.” Interestingly, many people report wild, vivid dreams after consuming alcohol. But wait — if alcohol suppresses REM, and REM is the stage where we vividly dream, how can drinking cause vivid dreaming? Good question! It all comes down to what happens after we’ve been asleep for several hours.
As alcohol continues to be metabolized in our body throughout the night, its sedative effects wear off, resulting in shorter sleep duration and more sleep disruptions. This is why we tend to wake up frequently in the second half of the night after drinking.
Once this occurs, REM is no longer suppressed, and our brain starts to go through a “REM rebound.” In other words, our brain compensates for the lack of REM sleep by boosting the duration of REM sleep and increasing the ease at which we enter this stage.
However, since alcohol causes us to wake up more frequently, we can often recall our vivid dreams in detail. In other words, we’re likely to remember a dream if we wake up as it occurs. Otherwise, we’ll go into another sleep cycle, passing through dreams without any memory of them. Because alcohol fragments our sleep, there are more chances we’ll wake up and have vivid recall.
Yes, the disruption of sleep is especially conducive to nightmares. For one thing, they tend to be more vivid, so we might recall them more easily when they happen. The withdrawal effect that happens during the night as alcohol leaves our bodies also tends to contribute to nightmares in particular. For some, the psychological effects of drinking, including heightened emotions or stress, may also contribute to more frequent nightmares.
Furthermore, according to sleep experts, alcohol doesn’t just affect our sleep the night we’ve been drinking; it can also affect us the following night. Because alcohol disrupts our sleep, our body tries to spend more time in REM sleep the following night in order to make up for the time lost. The more time we spend in REM, the more active our brain becomes, contributing to bizarre, intense dreams. This is why people may experience vivid dreams the night after drinking.
In general, alcohol disrupts our sleep cycle and reduces our overall quality of sleep by limiting the amount of time we spend in REM. And even just a couple of drinks can have a negative effect. For instance, one study found that having fewer than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by nearly 10 percent.
As for “alcohol dreams” specifically — ones where we find ourselves drinking, especially if we’re trying to cut back or quit — what’s going on there?
Alcohol isn’t the only thing that influences our sleep cycle. Here’s a closer look at 4 factors that can affect our dream life and sleep quality:
We often don’t give a lot of thought to how certain things affect the content of our dreams or the quality of our sleep. But these four factors play a vital role, and we should look into them if we find ourselves struggling with sleep.
Besides limiting our alcohol consumption or eliminating it entirely, certain activities can help promote restful REM sleep. Here are 5 tips:
When we first fall asleep, alcohol suppresses REM, which is the stage of sleep that promotes vivid dreaming. However, as it’s metabolized out of our body, we may experience vivid dreams in the latter half of the night as our brain tries to compensate for lack of REM sleep. Because alcohol causes us to wake up more frequently in the second half of the night, we may recall more dreams than we would if we hadn’t consumed alcohol. REM sleep is vital for our physical and mental restoration, so it’s important to do everything we can to promote it. We can do this by developing a sleep routine, going to bed and waking up at the same time, practicing relaxation techniques, unplugging from technology, and creating an optimal sleep environment.
If you’re using alcohol to help you sleep, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and get a better night’s rest.
You’ve had a couple glasses of wine and start dozing off on the couch. You make your way to your bed, hit the lights, and conk out as soon as your head hits the pillow. After several hours, however, you start to stir. You spend the rest of the night drifting in and out of sleep, hopping from one vivid, bizarre dream to another. What’s going on?
What is the connection between alcohol and dreams, and alcohol and nightmares in particular? Does alcohol cause nightmares? And why do we dream of drinking alcohol? In this post, we’ll explore how dreaming works, why dreams are important, and how alcohol affects our dreaming life. We’ll also offer some tips to get a good night’s rest. Let’s get started!
Before we dive into how alcohol affects our dreams, it’s helpful to understand what happens when we dream. It’s pretty remarkable! Some of us wake up having absolutely no recollection of what transpired during our sleep, while others wake up remembering our dreams in vivid detail — so much so that they can sometimes be hard to shake.
Dreaming is a natural part of our sleep cycle. In fact, whether or not we remember our dreams, just about everyone dreams every time they sleep — for a total of around two hours per night.
Over the course of the night, we go through four to six complete sleep cycles, each of which is composed of four individual stages; each complete cycle takes about 90 minutes. Stages 1 and 2 are considered “light sleep,” as our body begins to relax and brain activity begins to slow. Stage 3 is referred to as “delta sleep” or “slow-wave sleep,” as our brain activity during this period follows the pattern of delta waves.
The fourth stage of sleep is known as rapid eye movement (REM) sleep, which usually accounts for about 25% of our sleep time. We can tell someone is in REM when their eyes are moving rapidly under their eyelids, which is how this stage gets its name.
While dreaming can occur during any stage of sleep, it’s most prevalent and intense during REM sleep. Interestingly, dreams that happen during non-REM and REM sleep tend to show different patterns. REM dreams are typically more vivid, immersive, or bizarre; non-REM dreams tend to involve more coherent content that involves thoughts or memories grounded in a specific time and place.
When we wake up and say, “I had a really weird dream,” it probably occurred during REM sleep. The reason for this is largely due to the heightened brain activity. In fact, sleep studies show that brain waves are almost as active during REM cycles as they are when we’re awake. During REM sleep, there is more activity in the visual, motor, emotional and autobiographical memory regions of the brain. However, there’s also decreased activity in other regions, like the ones involved in rational thought — which is the reason for our nonsensical dreams.
The different sleep stages and their dreams are fascinating, but why do we even dream in the first place? Do our dreams serve a purpose, or are they just random occurrences?
Sleep experts, psychologists, and neuroscientists continue to debate the purposes of dream, but there are some leading theories:
Furthermore, some studies have looked into the importance of dreams to our health and well-being. One study found that those who weren’t allowed to dream had more tension, anxiety, depression, difficulty concentrating, and weight gain, compared to those who experienced REM sleep.
The bottom line is that despite advancing scientific knowledge, there are still many unknowns about the underlying mechanism and functions of dreams. What scientists do know, however, is that REM sleep is one of the most important stages of sleep for our physical and mental restoration. It’s especially important for cognitive functions, such as memory consolidation, emotional processing, learning, and creativity. In fact, REM sleep deprivation interferes with memory formation and can impact our mood and mental focus. Lack of REM sleep can even weaken our immune system, blocking the growth of new healthy cells and tissue in the body.
So where does alcohol fit into the picture, and what is the link between alcohol and dreams? Many people might assume that alcohol helps us sleep better — after all, it’s not unusual to get sleepy after having a beer, cocktail, or glass of wine. This sleepiness is largely because alcohol is a central nervous system depressant, slowing brain activity and making it easier to nod off.
However, alcohol actually suppresses REM sleep — the stage that promotes restoration and vivid dreaming. So when we first fall asleep, we’ll spend most of our time in slow-wave sleep or “light sleep.” Interestingly, many people report wild, vivid dreams after consuming alcohol. But wait — if alcohol suppresses REM, and REM is the stage where we vividly dream, how can drinking cause vivid dreaming? Good question! It all comes down to what happens after we’ve been asleep for several hours.
As alcohol continues to be metabolized in our body throughout the night, its sedative effects wear off, resulting in shorter sleep duration and more sleep disruptions. This is why we tend to wake up frequently in the second half of the night after drinking.
Once this occurs, REM is no longer suppressed, and our brain starts to go through a “REM rebound.” In other words, our brain compensates for the lack of REM sleep by boosting the duration of REM sleep and increasing the ease at which we enter this stage.
However, since alcohol causes us to wake up more frequently, we can often recall our vivid dreams in detail. In other words, we’re likely to remember a dream if we wake up as it occurs. Otherwise, we’ll go into another sleep cycle, passing through dreams without any memory of them. Because alcohol fragments our sleep, there are more chances we’ll wake up and have vivid recall.
Yes, the disruption of sleep is especially conducive to nightmares. For one thing, they tend to be more vivid, so we might recall them more easily when they happen. The withdrawal effect that happens during the night as alcohol leaves our bodies also tends to contribute to nightmares in particular. For some, the psychological effects of drinking, including heightened emotions or stress, may also contribute to more frequent nightmares.
Furthermore, according to sleep experts, alcohol doesn’t just affect our sleep the night we’ve been drinking; it can also affect us the following night. Because alcohol disrupts our sleep, our body tries to spend more time in REM sleep the following night in order to make up for the time lost. The more time we spend in REM, the more active our brain becomes, contributing to bizarre, intense dreams. This is why people may experience vivid dreams the night after drinking.
In general, alcohol disrupts our sleep cycle and reduces our overall quality of sleep by limiting the amount of time we spend in REM. And even just a couple of drinks can have a negative effect. For instance, one study found that having fewer than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by nearly 10 percent.
As for “alcohol dreams” specifically — ones where we find ourselves drinking, especially if we’re trying to cut back or quit — what’s going on there?
Alcohol isn’t the only thing that influences our sleep cycle. Here’s a closer look at 4 factors that can affect our dream life and sleep quality:
We often don’t give a lot of thought to how certain things affect the content of our dreams or the quality of our sleep. But these four factors play a vital role, and we should look into them if we find ourselves struggling with sleep.
Besides limiting our alcohol consumption or eliminating it entirely, certain activities can help promote restful REM sleep. Here are 5 tips:
When we first fall asleep, alcohol suppresses REM, which is the stage of sleep that promotes vivid dreaming. However, as it’s metabolized out of our body, we may experience vivid dreams in the latter half of the night as our brain tries to compensate for lack of REM sleep. Because alcohol causes us to wake up more frequently in the second half of the night, we may recall more dreams than we would if we hadn’t consumed alcohol. REM sleep is vital for our physical and mental restoration, so it’s important to do everything we can to promote it. We can do this by developing a sleep routine, going to bed and waking up at the same time, practicing relaxation techniques, unplugging from technology, and creating an optimal sleep environment.
If you’re using alcohol to help you sleep, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and get a better night’s rest.
