Find out how DBT for alcoholism offers practical skills to manage cravings, handle emotions, and support lasting change in your relationship with alcohol.
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!
Wayne Dyer said it best: you alone are responsible for the gap between the life you dream of and the habits that drain you. When alcohol is one of those habits, closing that gap can feel impossible. Your brain gets wired for a reward system that keeps you stuck. But what if you could rewire it? That's where using DBT for alcoholism comes in. This isn't just about stopping a behavior; it's about using proven skills like dbt reframing to build new, healthier pathways in your brain and finally regain control over your life.
For many, habits around alcohol can become the biggest source of imbalance. However, our minds are incredibly flexible, and it’s always possible to find our way back!
Dialectical Behavior Therapy (or DBT for short) can be a real game-changer when it comes to understanding and addressing alcohol misuse and reestablishing balance in our lives. And while the term might sound like something out of a fancy science journal, it's a user-friendly, practical approach that anyone can learn.
DBT is a form of cognitive behavioral therapy that emerged in the late 1980s. Designed initially to help people with borderline personality disorder, research soon revealed its efficacy in treating a broad range of mental health disorders, including those linked with substance misuse.
Founded by psychiatrist Marsha Linehan, DBT is a cognitive-behavioral approach that equips individuals with skills to manage emotions, navigate social interactions, and be present in their daily lives.
DBT isn’t just one single thing; it’s a comprehensive program made up of a few key parts that work together. This multi-layered approach is what makes it so effective. Think of it as a toolkit where each tool has a specific job, but they all help you build a healthier, more balanced life. The main components you’ll typically find in a DBT program are individual therapy, group skills training, and phone coaching. Each piece is designed to support you in a different but complementary way, ensuring you have the resources you need both inside and outside of your sessions.
This is your dedicated one-on-one time with a therapist, where you can safely dig into your personal challenges. These sessions are structured with a clear focus. First, your therapist helps you address any immediate safety concerns. From there, the attention shifts to any behaviors that might get in the way of your progress in therapy itself. Once you have a stable foundation, you’ll work on improving your overall quality of life, and finally, you’ll learn to apply new, healthy coping skills to manage past emotional pain. This step-by-step process ensures you’re building skills on solid ground, tackling the most urgent issues first.
Think of this as a weekly class where you learn practical skills alongside others. It’s a supportive environment where a group leader teaches four core modules: mindfulness, to help you stay present; interpersonal effectiveness, for building healthier relationships; emotion regulation, to better understand and manage your feelings; and distress tolerance, for coping with tough situations without making them worse. Learning these skills in a group setting shows you that you’re not alone in your journey toward mindful drinking and provides a space to practice new behaviors with people who get it.
One of the most unique parts of DBT is the availability of phone coaching. This isn’t a therapy session, but rather “in-the-moment” support from your therapist between appointments. Let’s say you’re at a party and feel an urge to drink, or you’re facing a difficult conversation. You can call your therapist for quick guidance on which DBT skill to use right then and there. This real-time support is designed to help you apply what you’ve learned in your actual life, bridging the gap between the therapy room and the real world when you need it most.
First, let's get to know the four modules that make up this toolkit:
Together, these modules offer a holistic approach, ensuring that we are well-equipped to handle life's obstacles with grace, understanding, and resilience. Whether it's a sudden surge of emotions, a challenging situation, or a tricky conversation, DBT has our back!
The main objective of DBT is to help us balance acceptance and change by learning to accept things as they are right now while also recognizing and working toward necessary shifts. For someone trying to reduce or quit alcohol, this dual approach is invaluable.
When we peel back the layers and peek into the realm of neuroscience, the synergy between DBT and tackling alcohol misuse becomes even clearer. The brain is an ever-evolving, intricate machine, and both alcohol and DBT have significant interactions with its wiring.
We’ll explore how each module is relevant to healing from alcohol misuse in more detail below.
If you've ever felt alone in your journey with alcohol, the data shows you're in plenty of company. In fact, one study revealed that over 15 million Americans were dealing with alcohol addiction. This isn't meant to be a discouraging statistic, but rather a comforting one. It highlights a widespread issue and underscores the collective search for effective, compassionate solutions. It means that millions of people are on a similar path, looking for ways to build healthier habits and find balance. This shared experience is precisely why evidence-based methods like DBT are so crucial—they offer a structured, proven path forward for a challenge that so many of us face.
It’s one thing to talk about a therapy's potential, but it’s another to see it backed by science. Research consistently shows that DBT is more than just a good idea; it’s a powerful tool for change. One study confirmed that Dialectical Behavior Therapy Skills Training (DBT-ST) is a useful treatment for alcohol dependence, especially for those who have a tough time managing their emotions. The research focused on whether DBT could help people stay sober longer and improve their emotional control—and the results were promising. This scientific validation provides a solid foundation of trust, showing that the skills learned in DBT directly address the core issues that often drive problematic drinking.
Have you ever planned to have just one drink, only to find the evening taking a different turn? That’s impulsivity at play, and it's often fueled by intense emotions. When we feel stressed, sad, or even overly excited, our ability to make measured decisions can weaken. This is where DBT really shines. A study on the topic found that DBT skills training significantly helped people reduce the kind of impulsivity that stems from strong feelings. Instead of reacting automatically to an emotional trigger by reaching for a drink, DBT teaches you to pause, observe the feeling without judgment, and choose a more constructive response. It helps you get out of the passenger's seat of emotional reactivity and back behind the wheel.
Ultimately, changing your relationship with alcohol isn't about willpower alone; it's about building a robust toolkit of coping skills. Life will always have its challenges, but how we respond to them makes all the difference. Research makes this connection crystal clear: when people learned to handle their emotions better, their issues with substance use became less severe. The skills you gain through DBT—like distress tolerance and emotion regulation—become your go-to strategies for navigating difficult moments without alcohol. This is the foundation of lasting change. By equipping yourself with practical tools, like those found in the Reframe app, you’re not just stopping a habit; you’re building a more resilient and empowered way of living.
Emotion regulation, an integral part of DBT, isn't about suppressing or ignoring feelings—quite the opposite! It’s all about recognizing, understanding, and managing intense emotions in order to harness their power without resorting to unhealthy behaviors and ensure they enhance rather than overshadow our lives. For those looking to cut back or quit alcohol, gaining mastery over emotions can be transformative.
Alcohol is often a go-to for many when emotions run high. Whether it's a drink to "calm the nerves" or "drown the sorrows," it can quickly become a crutch. However, relying on alcohol to cope often masks the real issues and can lead to increased dependence over time.
Learning emotion regulation provides an alternative path. It gives people tools to recognize emotional triggers, techniques to respond rather than react, and strategies to find relief without external aids like alcohol. By integrating emotion regulation skills into our lives, we’re not just decreasing reliance on alcohol. We’re crafting a richer, fuller emotional landscape. And the beauty of it? With practice, we become better equipped to handle life's ups and downs without the temporary solutions that alcohol might have once offered.
Here are a few DBT emotion regulation staples:
It’s no secret that life throws curveballs. DBT provides skills to cope with these unexpected challenges without reaching for a bottle.
Distress tolerance is all about managing painful situations without making them worse. It's not about dismissing uncomfortable feelings or waiting for them to pass. Instead, it's about actively navigating difficult moments without resorting to behaviors that might provide short-term relief but long-term complications.
For many, alcohol can feel like a quick escape hatch from distressing emotions or situations. But this "solution" often exacerbates the problem, leading to intensified emotions, regrets, and health risks. Distress tolerance techniques equip us with alternative coping mechanisms, allowing us to face challenges head-on and reducing the allure of alcohol as a temporary solution.
By mastering distress tolerance, we’re building resilience. Life's inevitable challenges become more manageable, and the siren song of alcohol as a quick-fix loses its appeal. With time, we find ourselves better equipped to face distress head-on, confident in our arsenal of tools and techniques. Here are a few golden nuggets:
Grounded in ancient Zen practices, DBT’s take on mindfulness is all about being in the moment. It teaches us to be fully present, making it easier to say no to that drink.
At its core, mindfulness is about being fully present, staying aware of where we are and what we're doing, and not being overly reactive or overwhelmed by our surroundings. It’s akin to having a mental flashlight that illuminates our current experience, thoughts, and feelings without judgment.
When battling with alcohol misuse, the mind can be a swirl of regrets, anxieties, and cravings. Mindfulness offers a respite, redirecting attention to the present. This shift helps us recognize triggers or cravings as they emerge, respond to them without impulsivity, gain clarity, and make better decisions. It can also reduce anxiety and rumination which might lead to drinking.
Engaging in regular mindfulness practices can open up a new world of awareness and calm. For those on a journey away from alcohol, it’s like having a trusty compass, always pointing towards the present moment, the place where real change happens. With every mindful breath and moment, the weight of past regrets and future anxieties lightens, making the path forward clearer and more manageable.
DBT weaves mindfulness into its fabric, emphasizing its role in improving emotional well-being. Here are some DBT-inspired mindfulness practices:
We’ve all been there: that moment when we wish we had said "no" to another drink at a social gathering or when we struggled to communicate our boundaries with friends who encourage “just one more.” Sometimes, the social pressures to drink can be overwhelming.
Enter interpersonal effectiveness—a cornerstone of DBT—which arms individuals with the skills to navigate these social intricacies, especially vital for those aiming to cut back or quit alcohol. DBT helps us communicate and assert our boundaries, ensuring we remain true to our goals.
Interpersonal effectiveness is about ensuring our interactions with others are productive, respectful, and assertive. It's the art of achieving our objectives in interactions, maintaining relationships while keeping self-respect intact. Imagine it as having a toolkit filled with communication skills that protect your boundaries while fostering understanding and harmony.
Social situations can be a minefield for those trying to reduce or quit alcohol. Peer pressure, societal norms, or even miscommunication can make it challenging to stick to our goals. Effective interpersonal skills help articulate personal boundaries clearly, foster understanding with friends and family about our journey, manage potential conflicts related to drinking decisions, and build supportive networks that respect and understand our choices.
DBT offers a set of strategies to enhance one's interpersonal skills, making social situations easier to navigate:
1. DEAR MAN. To express desires clearly,
2. GIVE. For when maintaining the relationship is a priority,
3. FAST. To maintain self-respect in interactions,
By harnessing these DBT-inspired interpersonal tools, we can engage in social situations with confidence, clarity, and composure. Gone are the days of feeling cornered into making choices that don’t align with our personal goals!
Choosing a therapeutic approach is a deeply personal decision. While DBT offers a powerful and comprehensive toolkit for changing your relationship with alcohol, it’s not a universal solution. The best path for you depends on your unique circumstances, goals, and what you feel you need most right now. Think of it as finding the right key for a specific lock. Understanding who benefits most from DBT—and when other options might be more suitable—can help you make an informed choice for your journey toward a healthier life.
DBT is particularly transformative for individuals who feel their drinking is tangled up with intense emotions. If you often find yourself reaching for a drink to numb feelings, escape from distress, or cope with emotional turmoil, DBT’s focus on building emotional skills could be exactly what you need. It’s designed to get to the root of why you drink, rather than just addressing the behavior itself. This approach helps you build a new foundation for handling life's challenges without relying on alcohol as a coping mechanism.
Research shows that DBT is especially helpful for people who are managing alcohol misuse alongside other mental health challenges. If you're dealing with conditions like anxiety, depression, borderline personality disorder, or issues with impulsivity, DBT can be a game-changer. Often, alcohol becomes a way to self-medicate or distract from the difficult emotions these co-occurring conditions can create. DBT provides concrete skills to manage those feelings directly, which in turn reduces the impulse to use alcohol as a crutch.
While DBT’s deep dive into emotional work is powerful, it may not be the right fit for everyone. If you don't struggle with significant emotional dysregulation or co-occurring mental health conditions, you might find its approach more intensive than necessary. Some people are looking for a more direct path to alcohol cessation that doesn't involve the complexities of emotional skill-building. In these cases, other therapeutic modalities or more traditional addiction treatments might align better with your immediate needs and goals. It's all about finding the support that resonates most with you.
Dialectical Behavior Therapy (DBT) might be your current favorite, but it's not the only method out there. Several therapeutic approaches aim to help people navigate their emotions, behaviors, and relationships while healing from alcohol misuse. Let's pull back the curtains and see how DBT stands in comparison to some of its close relatives.
In a nutshell, while each therapeutic approach brings its unique flair to the stage, DBT offers a comprehensive, multifaceted approach. It's like a Swiss army knife, packed with tools and strategies for a wide range of situations. However, the best approach always depends on individual needs. It's essential to work with a professional to find the therapy tune that resonates best with your rhythm!
Think of Cognitive Behavioral Therapy (CBT) as the foundational approach. It’s a powerful method that helps us identify and challenge the negative thought patterns that can fuel our drinking habits. CBT gives us the tools to reframe these thoughts, which in turn leads to healthier behaviors. DBT, on the other hand, builds on this foundation. It was originally developed for people experiencing intense, overwhelming emotions. While it also addresses thoughts and behaviors, DBT adds a crucial layer of acceptance through mindfulness. Instead of just changing a thought, DBT teaches us to acknowledge and sit with difficult feelings without immediately acting on them — like the urge to drink. It also provides specific skills for distress tolerance, which is a game-changer when cravings or emotional triggers feel unbearable.
Absolutely! While working with a trained therapist offers structured guidance, the beauty of DBT is its practicality. The skills are designed to be woven into the fabric of your daily life, not just discussed in a therapy session. Think of it as learning a new language; you can study the grammar in a class, but you become fluent by practicing with people every day. Similarly, you can learn DBT principles from books, workshops, and online resources and then apply them in real-time when you're feeling overwhelmed or facing a trigger. Consistent, self-directed practice is what helps build new neural pathways, making these healthy responses feel more automatic over time. It’s about equipping yourself with a personal toolkit you can access anytime, anywhere.
In our digital world, you don't have to go it alone. A wealth of digital tools can serve as your co-pilot, making it easier than ever to integrate DBT skills into your routine. Apps and online platforms offer guided meditations for mindfulness, journals for tracking emotions, and on-demand exercises for moments of distress. This is where a program like Reframe can be incredibly helpful. Built on a foundation of neuroscience and psychology, Reframe provides a structured, supportive environment to practice mindful drinking and develop healthier coping mechanisms. With features like daily check-ins, educational courses, and a peer support community, it reinforces the very skills DBT teaches, helping you manage emotions and navigate social situations with confidence, all from the palm of your hand.
All in all, DBT can be a trusted ally in your journey away from alcohol misuse. While it might sound a bit technical at first, it's truly a hands-on approach filled with actionable steps and strategies. So, as you continue your journey, remember that you've got science on your side and practical tools to help you along the way.
How is DBT different from a more common therapy like CBT? Think of Cognitive Behavioral Therapy (CBT) as the expert coach that helps you challenge and change the unhelpful thought patterns that lead to drinking. DBT takes that a step further. It agrees that changing your thoughts is important, but it also teaches you how to accept and sit with your feelings without needing to act on them. It adds a crucial layer of mindfulness and distress tolerance, giving you practical skills to manage overwhelming emotions in the moment, which is often when the urge to drink is strongest.
Do I need a formal diagnosis like borderline personality disorder to benefit from DBT for my drinking habits? Not at all. While DBT was originally developed for complex mental health conditions, its skills are fundamentally life skills that can help anyone. If you find that intense emotions often trigger your desire to drink, or if you struggle to handle stress without reaching for alcohol, then DBT’s toolkit is for you. You don’t need a specific diagnosis to benefit from learning how to better regulate your emotions and navigate difficult situations.
This seems like a lot to learn. Which skill is the best one to start with if I’m feeling overwhelmed? If you're wondering where to begin, start with mindfulness. It’s the foundation that makes all the other skills more effective. You don’t have to meditate for an hour a day. Just start by practicing pausing for a few moments when you feel an urge or a strong emotion. The goal is to simply notice what you’re feeling without judging it or immediately reacting. This small space you create is where you’ll find the power to make a different choice.
Can I really practice these skills on my own, or do I absolutely need to find a therapist? You can definitely start practicing DBT skills on your own. The principles are designed to be practical and applicable to your everyday life. Using resources like books, worksheets, and supportive apps like Reframe can give you a fantastic head start in building these new habits. That said, if you feel stuck or are dealing with particularly deep-rooted patterns, working with a trained DBT therapist can provide personalized guidance and support that makes a significant difference.
How exactly does DBT help with sudden, intense alcohol cravings? DBT gives you a two-pronged approach for cravings. First, Distress Tolerance skills offer immediate, in-the-moment actions you can take to get through the intensity without drinking. This could be something physical, like splashing cold water on your face, to reset your nervous system. Second, Mindfulness skills teach you to "surf the urge"—to observe the craving as a temporary sensation that will pass, rather than a command you have to obey. This helps you detach from the craving's power over time.
Wayne Dyer said it best: you alone are responsible for the gap between the life you dream of and the habits that drain you. When alcohol is one of those habits, closing that gap can feel impossible. Your brain gets wired for a reward system that keeps you stuck. But what if you could rewire it? That's where using DBT for alcoholism comes in. This isn't just about stopping a behavior; it's about using proven skills like dbt reframing to build new, healthier pathways in your brain and finally regain control over your life.
For many, habits around alcohol can become the biggest source of imbalance. However, our minds are incredibly flexible, and it’s always possible to find our way back!
Dialectical Behavior Therapy (or DBT for short) can be a real game-changer when it comes to understanding and addressing alcohol misuse and reestablishing balance in our lives. And while the term might sound like something out of a fancy science journal, it's a user-friendly, practical approach that anyone can learn.
DBT is a form of cognitive behavioral therapy that emerged in the late 1980s. Designed initially to help people with borderline personality disorder, research soon revealed its efficacy in treating a broad range of mental health disorders, including those linked with substance misuse.
Founded by psychiatrist Marsha Linehan, DBT is a cognitive-behavioral approach that equips individuals with skills to manage emotions, navigate social interactions, and be present in their daily lives.
DBT isn’t just one single thing; it’s a comprehensive program made up of a few key parts that work together. This multi-layered approach is what makes it so effective. Think of it as a toolkit where each tool has a specific job, but they all help you build a healthier, more balanced life. The main components you’ll typically find in a DBT program are individual therapy, group skills training, and phone coaching. Each piece is designed to support you in a different but complementary way, ensuring you have the resources you need both inside and outside of your sessions.
This is your dedicated one-on-one time with a therapist, where you can safely dig into your personal challenges. These sessions are structured with a clear focus. First, your therapist helps you address any immediate safety concerns. From there, the attention shifts to any behaviors that might get in the way of your progress in therapy itself. Once you have a stable foundation, you’ll work on improving your overall quality of life, and finally, you’ll learn to apply new, healthy coping skills to manage past emotional pain. This step-by-step process ensures you’re building skills on solid ground, tackling the most urgent issues first.
Think of this as a weekly class where you learn practical skills alongside others. It’s a supportive environment where a group leader teaches four core modules: mindfulness, to help you stay present; interpersonal effectiveness, for building healthier relationships; emotion regulation, to better understand and manage your feelings; and distress tolerance, for coping with tough situations without making them worse. Learning these skills in a group setting shows you that you’re not alone in your journey toward mindful drinking and provides a space to practice new behaviors with people who get it.
One of the most unique parts of DBT is the availability of phone coaching. This isn’t a therapy session, but rather “in-the-moment” support from your therapist between appointments. Let’s say you’re at a party and feel an urge to drink, or you’re facing a difficult conversation. You can call your therapist for quick guidance on which DBT skill to use right then and there. This real-time support is designed to help you apply what you’ve learned in your actual life, bridging the gap between the therapy room and the real world when you need it most.
First, let's get to know the four modules that make up this toolkit:
Together, these modules offer a holistic approach, ensuring that we are well-equipped to handle life's obstacles with grace, understanding, and resilience. Whether it's a sudden surge of emotions, a challenging situation, or a tricky conversation, DBT has our back!
The main objective of DBT is to help us balance acceptance and change by learning to accept things as they are right now while also recognizing and working toward necessary shifts. For someone trying to reduce or quit alcohol, this dual approach is invaluable.
When we peel back the layers and peek into the realm of neuroscience, the synergy between DBT and tackling alcohol misuse becomes even clearer. The brain is an ever-evolving, intricate machine, and both alcohol and DBT have significant interactions with its wiring.
We’ll explore how each module is relevant to healing from alcohol misuse in more detail below.
If you've ever felt alone in your journey with alcohol, the data shows you're in plenty of company. In fact, one study revealed that over 15 million Americans were dealing with alcohol addiction. This isn't meant to be a discouraging statistic, but rather a comforting one. It highlights a widespread issue and underscores the collective search for effective, compassionate solutions. It means that millions of people are on a similar path, looking for ways to build healthier habits and find balance. This shared experience is precisely why evidence-based methods like DBT are so crucial—they offer a structured, proven path forward for a challenge that so many of us face.
It’s one thing to talk about a therapy's potential, but it’s another to see it backed by science. Research consistently shows that DBT is more than just a good idea; it’s a powerful tool for change. One study confirmed that Dialectical Behavior Therapy Skills Training (DBT-ST) is a useful treatment for alcohol dependence, especially for those who have a tough time managing their emotions. The research focused on whether DBT could help people stay sober longer and improve their emotional control—and the results were promising. This scientific validation provides a solid foundation of trust, showing that the skills learned in DBT directly address the core issues that often drive problematic drinking.
Have you ever planned to have just one drink, only to find the evening taking a different turn? That’s impulsivity at play, and it's often fueled by intense emotions. When we feel stressed, sad, or even overly excited, our ability to make measured decisions can weaken. This is where DBT really shines. A study on the topic found that DBT skills training significantly helped people reduce the kind of impulsivity that stems from strong feelings. Instead of reacting automatically to an emotional trigger by reaching for a drink, DBT teaches you to pause, observe the feeling without judgment, and choose a more constructive response. It helps you get out of the passenger's seat of emotional reactivity and back behind the wheel.
Ultimately, changing your relationship with alcohol isn't about willpower alone; it's about building a robust toolkit of coping skills. Life will always have its challenges, but how we respond to them makes all the difference. Research makes this connection crystal clear: when people learned to handle their emotions better, their issues with substance use became less severe. The skills you gain through DBT—like distress tolerance and emotion regulation—become your go-to strategies for navigating difficult moments without alcohol. This is the foundation of lasting change. By equipping yourself with practical tools, like those found in the Reframe app, you’re not just stopping a habit; you’re building a more resilient and empowered way of living.
Emotion regulation, an integral part of DBT, isn't about suppressing or ignoring feelings—quite the opposite! It’s all about recognizing, understanding, and managing intense emotions in order to harness their power without resorting to unhealthy behaviors and ensure they enhance rather than overshadow our lives. For those looking to cut back or quit alcohol, gaining mastery over emotions can be transformative.
Alcohol is often a go-to for many when emotions run high. Whether it's a drink to "calm the nerves" or "drown the sorrows," it can quickly become a crutch. However, relying on alcohol to cope often masks the real issues and can lead to increased dependence over time.
Learning emotion regulation provides an alternative path. It gives people tools to recognize emotional triggers, techniques to respond rather than react, and strategies to find relief without external aids like alcohol. By integrating emotion regulation skills into our lives, we’re not just decreasing reliance on alcohol. We’re crafting a richer, fuller emotional landscape. And the beauty of it? With practice, we become better equipped to handle life's ups and downs without the temporary solutions that alcohol might have once offered.
Here are a few DBT emotion regulation staples:
It’s no secret that life throws curveballs. DBT provides skills to cope with these unexpected challenges without reaching for a bottle.
Distress tolerance is all about managing painful situations without making them worse. It's not about dismissing uncomfortable feelings or waiting for them to pass. Instead, it's about actively navigating difficult moments without resorting to behaviors that might provide short-term relief but long-term complications.
For many, alcohol can feel like a quick escape hatch from distressing emotions or situations. But this "solution" often exacerbates the problem, leading to intensified emotions, regrets, and health risks. Distress tolerance techniques equip us with alternative coping mechanisms, allowing us to face challenges head-on and reducing the allure of alcohol as a temporary solution.
By mastering distress tolerance, we’re building resilience. Life's inevitable challenges become more manageable, and the siren song of alcohol as a quick-fix loses its appeal. With time, we find ourselves better equipped to face distress head-on, confident in our arsenal of tools and techniques. Here are a few golden nuggets:
Grounded in ancient Zen practices, DBT’s take on mindfulness is all about being in the moment. It teaches us to be fully present, making it easier to say no to that drink.
At its core, mindfulness is about being fully present, staying aware of where we are and what we're doing, and not being overly reactive or overwhelmed by our surroundings. It’s akin to having a mental flashlight that illuminates our current experience, thoughts, and feelings without judgment.
When battling with alcohol misuse, the mind can be a swirl of regrets, anxieties, and cravings. Mindfulness offers a respite, redirecting attention to the present. This shift helps us recognize triggers or cravings as they emerge, respond to them without impulsivity, gain clarity, and make better decisions. It can also reduce anxiety and rumination which might lead to drinking.
Engaging in regular mindfulness practices can open up a new world of awareness and calm. For those on a journey away from alcohol, it’s like having a trusty compass, always pointing towards the present moment, the place where real change happens. With every mindful breath and moment, the weight of past regrets and future anxieties lightens, making the path forward clearer and more manageable.
DBT weaves mindfulness into its fabric, emphasizing its role in improving emotional well-being. Here are some DBT-inspired mindfulness practices:
We’ve all been there: that moment when we wish we had said "no" to another drink at a social gathering or when we struggled to communicate our boundaries with friends who encourage “just one more.” Sometimes, the social pressures to drink can be overwhelming.
Enter interpersonal effectiveness—a cornerstone of DBT—which arms individuals with the skills to navigate these social intricacies, especially vital for those aiming to cut back or quit alcohol. DBT helps us communicate and assert our boundaries, ensuring we remain true to our goals.
Interpersonal effectiveness is about ensuring our interactions with others are productive, respectful, and assertive. It's the art of achieving our objectives in interactions, maintaining relationships while keeping self-respect intact. Imagine it as having a toolkit filled with communication skills that protect your boundaries while fostering understanding and harmony.
Social situations can be a minefield for those trying to reduce or quit alcohol. Peer pressure, societal norms, or even miscommunication can make it challenging to stick to our goals. Effective interpersonal skills help articulate personal boundaries clearly, foster understanding with friends and family about our journey, manage potential conflicts related to drinking decisions, and build supportive networks that respect and understand our choices.
DBT offers a set of strategies to enhance one's interpersonal skills, making social situations easier to navigate:
1. DEAR MAN. To express desires clearly,
2. GIVE. For when maintaining the relationship is a priority,
3. FAST. To maintain self-respect in interactions,
By harnessing these DBT-inspired interpersonal tools, we can engage in social situations with confidence, clarity, and composure. Gone are the days of feeling cornered into making choices that don’t align with our personal goals!
Choosing a therapeutic approach is a deeply personal decision. While DBT offers a powerful and comprehensive toolkit for changing your relationship with alcohol, it’s not a universal solution. The best path for you depends on your unique circumstances, goals, and what you feel you need most right now. Think of it as finding the right key for a specific lock. Understanding who benefits most from DBT—and when other options might be more suitable—can help you make an informed choice for your journey toward a healthier life.
DBT is particularly transformative for individuals who feel their drinking is tangled up with intense emotions. If you often find yourself reaching for a drink to numb feelings, escape from distress, or cope with emotional turmoil, DBT’s focus on building emotional skills could be exactly what you need. It’s designed to get to the root of why you drink, rather than just addressing the behavior itself. This approach helps you build a new foundation for handling life's challenges without relying on alcohol as a coping mechanism.
Research shows that DBT is especially helpful for people who are managing alcohol misuse alongside other mental health challenges. If you're dealing with conditions like anxiety, depression, borderline personality disorder, or issues with impulsivity, DBT can be a game-changer. Often, alcohol becomes a way to self-medicate or distract from the difficult emotions these co-occurring conditions can create. DBT provides concrete skills to manage those feelings directly, which in turn reduces the impulse to use alcohol as a crutch.
While DBT’s deep dive into emotional work is powerful, it may not be the right fit for everyone. If you don't struggle with significant emotional dysregulation or co-occurring mental health conditions, you might find its approach more intensive than necessary. Some people are looking for a more direct path to alcohol cessation that doesn't involve the complexities of emotional skill-building. In these cases, other therapeutic modalities or more traditional addiction treatments might align better with your immediate needs and goals. It's all about finding the support that resonates most with you.
Dialectical Behavior Therapy (DBT) might be your current favorite, but it's not the only method out there. Several therapeutic approaches aim to help people navigate their emotions, behaviors, and relationships while healing from alcohol misuse. Let's pull back the curtains and see how DBT stands in comparison to some of its close relatives.
In a nutshell, while each therapeutic approach brings its unique flair to the stage, DBT offers a comprehensive, multifaceted approach. It's like a Swiss army knife, packed with tools and strategies for a wide range of situations. However, the best approach always depends on individual needs. It's essential to work with a professional to find the therapy tune that resonates best with your rhythm!
Think of Cognitive Behavioral Therapy (CBT) as the foundational approach. It’s a powerful method that helps us identify and challenge the negative thought patterns that can fuel our drinking habits. CBT gives us the tools to reframe these thoughts, which in turn leads to healthier behaviors. DBT, on the other hand, builds on this foundation. It was originally developed for people experiencing intense, overwhelming emotions. While it also addresses thoughts and behaviors, DBT adds a crucial layer of acceptance through mindfulness. Instead of just changing a thought, DBT teaches us to acknowledge and sit with difficult feelings without immediately acting on them — like the urge to drink. It also provides specific skills for distress tolerance, which is a game-changer when cravings or emotional triggers feel unbearable.
Absolutely! While working with a trained therapist offers structured guidance, the beauty of DBT is its practicality. The skills are designed to be woven into the fabric of your daily life, not just discussed in a therapy session. Think of it as learning a new language; you can study the grammar in a class, but you become fluent by practicing with people every day. Similarly, you can learn DBT principles from books, workshops, and online resources and then apply them in real-time when you're feeling overwhelmed or facing a trigger. Consistent, self-directed practice is what helps build new neural pathways, making these healthy responses feel more automatic over time. It’s about equipping yourself with a personal toolkit you can access anytime, anywhere.
In our digital world, you don't have to go it alone. A wealth of digital tools can serve as your co-pilot, making it easier than ever to integrate DBT skills into your routine. Apps and online platforms offer guided meditations for mindfulness, journals for tracking emotions, and on-demand exercises for moments of distress. This is where a program like Reframe can be incredibly helpful. Built on a foundation of neuroscience and psychology, Reframe provides a structured, supportive environment to practice mindful drinking and develop healthier coping mechanisms. With features like daily check-ins, educational courses, and a peer support community, it reinforces the very skills DBT teaches, helping you manage emotions and navigate social situations with confidence, all from the palm of your hand.
All in all, DBT can be a trusted ally in your journey away from alcohol misuse. While it might sound a bit technical at first, it's truly a hands-on approach filled with actionable steps and strategies. So, as you continue your journey, remember that you've got science on your side and practical tools to help you along the way.
How is DBT different from a more common therapy like CBT? Think of Cognitive Behavioral Therapy (CBT) as the expert coach that helps you challenge and change the unhelpful thought patterns that lead to drinking. DBT takes that a step further. It agrees that changing your thoughts is important, but it also teaches you how to accept and sit with your feelings without needing to act on them. It adds a crucial layer of mindfulness and distress tolerance, giving you practical skills to manage overwhelming emotions in the moment, which is often when the urge to drink is strongest.
Do I need a formal diagnosis like borderline personality disorder to benefit from DBT for my drinking habits? Not at all. While DBT was originally developed for complex mental health conditions, its skills are fundamentally life skills that can help anyone. If you find that intense emotions often trigger your desire to drink, or if you struggle to handle stress without reaching for alcohol, then DBT’s toolkit is for you. You don’t need a specific diagnosis to benefit from learning how to better regulate your emotions and navigate difficult situations.
This seems like a lot to learn. Which skill is the best one to start with if I’m feeling overwhelmed? If you're wondering where to begin, start with mindfulness. It’s the foundation that makes all the other skills more effective. You don’t have to meditate for an hour a day. Just start by practicing pausing for a few moments when you feel an urge or a strong emotion. The goal is to simply notice what you’re feeling without judging it or immediately reacting. This small space you create is where you’ll find the power to make a different choice.
Can I really practice these skills on my own, or do I absolutely need to find a therapist? You can definitely start practicing DBT skills on your own. The principles are designed to be practical and applicable to your everyday life. Using resources like books, worksheets, and supportive apps like Reframe can give you a fantastic head start in building these new habits. That said, if you feel stuck or are dealing with particularly deep-rooted patterns, working with a trained DBT therapist can provide personalized guidance and support that makes a significant difference.
How exactly does DBT help with sudden, intense alcohol cravings? DBT gives you a two-pronged approach for cravings. First, Distress Tolerance skills offer immediate, in-the-moment actions you can take to get through the intensity without drinking. This could be something physical, like splashing cold water on your face, to reset your nervous system. Second, Mindfulness skills teach you to "surf the urge"—to observe the craving as a temporary sensation that will pass, rather than a command you have to obey. This helps you detach from the craving's power over time.
Ready to turn vulnerability into your superpower? Our latest blog unpacks the science behind embracing your authentic self for deeper connections and personal growth.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine standing in front of a room filled with people, gearing up to share a personal story. You feel your heart racing, palms sweaty, and that pit in your stomach feeling larger with every second. The thought of opening up, exposing your emotions, fears, and personal experiences to others feels daunting, right? But what if vulnerability is your superpower?
Understanding and embracing vulnerability can lead to authenticity, richer relationships, better self-awareness, and even more joy! Let's dive into what makes vulnerability so scary and how you can harness its power to enrich your life.
Our brain is wired for self-protection. From an evolutionary perspective, being part of a group was vital for our survival. Any act of vulnerability could lead to ostracization, and in turn, a greater chance of going without food, accidentally eating a poisonous plant we didn’t know about, or getting snatched up by a mountain lion on our way to find shelter.
As a result, when we're vulnerable, our brains naturally kick in with fear to "protect" us. The amygdala—our emotion center—gets alerted, sounding the alarms for potential danger in the form of the stress response. Cortisol rushes through our body as we find ourselves overcome by an urge to fight, flight, or freeze.
Today, with the immediate danger of mountain lions in the past and food delivery at our fingertips, the stakes have changed. Although we've come a long way since our hunter-gatherer days, remnants of this mindset persist: we’re still inclined to see vulnerability as a weakness and tend to be fearful of it. In reality, however, opening ourselves up to vulnerability is not only safe but beneficial, since it often leads to deeper connections, better understanding, and personal growth.
No discussion of vulnerability is complete without the mention of researcher and author Brené Brown, who has single-handedly transformed the way we look at vulnerability, courage, and belonging.
Brown has spent over two decades studying emotions and experiences that give meaning to our lives. And guess what? She found that vulnerability is NOT a weakness; it's actually a source of strength! By being vulnerable, we can form deeper connections, experience real joy, and live more authentic lives. Talk about turning things upside down!
For anyone who has ever felt the fear of being judged, the pain of not fitting in, or the desire to be more genuine in your relationships, Brené’s insights are pure gold. She has given one of the most-watched TED Talks ever (seriously, it’s that good). And if reading is more your thing, her books are like a warm blanket on a chilly night: comforting, enlightening, and filled with “Aha!” moments.
By pushing through the fear of being vulnerable, we can access a range of positive emotions and experiences that can enrich our lives. But how do we go about it?
1. Acknowledge Vulnerability and Reframe It as a Sign of Courage
Vulnerability can be mistaken for weakness because our ancient brain warns us against potential exclusion from the group. However, in the wise words of Brené Brown, "Vulnerability sounds like truth and feels like courage."
Why is being genuine, with all our quirks, imperfections, and emotions, an act of bravery? It defies the unnecessary facades and protective walls we often put up. Each time we choose to be authentic, we’re saying, "This is me, in all my raw and unfiltered glory!" (well, maybe not in those words). And that takes guts!
So, the next time vulnerability knocks on your door, remember: it's not a sign of weakness but an invitation to showcase your bravest, most genuine self.
2. Get Excited About Vulnerability as a Path to Self-Discovery
Every time we confront our fear of vulnerability, we're also tapping into a deeper understanding of ourselves. It's like looking into a mirror that reflects who we truly are: our desires, our fears, and our dreams. Let’s explore the transformative power of vulnerability and how it promotes self-awareness.
In the end, vulnerability is not just an emotional state. It's a teacher, a guide, and a tool. By allowing ourselves to be vulnerable, we don't just open ourselves up to potential pain, but to a treasure trove of self-awareness. So, get excited about the discoveries that await!
3. Focus on Vulnerability as a Gateway to Deeper Connections
Humans are inherently social creatures. Deep down, we crave connections, relationships, and understanding. When we shield ourselves from vulnerability, we're also distancing ourselves from the opportunity to connect deeply with others. By being vulnerable, we offer others a glimpse into our world, fostering understanding and empathy.
By seeing vulnerability as a gateway to meaningful relationships, we can start to overcome the fear associated with it. Here’s how:
Vulnerability and joy? They might seem like they're at opposite ends of the emotional spectrum.
Sure, vulnerability might bring up raw emotions, possible embarrassment, or even fear. But what if we approached vulnerability as a pathway straight to joy? After all, often our achievements are the result of facing and overcoming vulnerabilities. When we peel back the layers and stand authentically in our feelings, we open the door to rich, unguarded experiences that can fill us with joy!
In sum, vulnerability is like a prism, refracting life's experiences into vivid moments of joy. By embracing it, we're not just risking potential pain. We're also setting the stage for some of life's most treasured moments. It’s like turning up the volume on life; everything feels more intense, including joy.
Finally, let’s take a look at embracing vulnerability in a specific context of cutting back or quitting alcohol. For many, the choice to cut back or quit drinking is intertwined with personal vulnerabilities and the societal expectations that surround alcohol consumption.
For some, alcohol becomes a shield, a way to numb vulnerabilities or fit into certain social molds. It’s easy to reach for that glass of wine after a hard day, using it as an emotional crutch. Embracing vulnerability begins with recognizing these patterns. And here's the thing: acknowledging them is a part of the journey, and it pays off—big time.
Without alcohol as a buffer, we start rediscovering parts of ourselves that might have taken a backseat. This reconnection can be a beautiful, albeit sometimes overwhelming, process. It's the vulnerability in its purest form: meeting ourselves, with all our quirks and unmasked emotions.
As alcohol takes a lesser role, new rituals can make the road easier. Maybe it's a cup of herbal tea in the evening, a morning run, or journaling. These rituals, rooted in self-awareness and care, pave the way for a life where vulnerability is honored. And while it might seem like a challenging path, the rewards—clarity, better health, improved relationships, and a deeper understanding of ourselves—are profound and lasting.
Ready to embrace the power of vulnerability? Here are some ways to get started:
In the words of Brené Brown, “Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy — the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”
Embracing vulnerability might not be easy, but it sure is rewarding. Here's to deeper connections, more understanding, and living an authentic life, one vulnerable moment at a time!
Imagine standing in front of a room filled with people, gearing up to share a personal story. You feel your heart racing, palms sweaty, and that pit in your stomach feeling larger with every second. The thought of opening up, exposing your emotions, fears, and personal experiences to others feels daunting, right? But what if vulnerability is your superpower?
Understanding and embracing vulnerability can lead to authenticity, richer relationships, better self-awareness, and even more joy! Let's dive into what makes vulnerability so scary and how you can harness its power to enrich your life.
Our brain is wired for self-protection. From an evolutionary perspective, being part of a group was vital for our survival. Any act of vulnerability could lead to ostracization, and in turn, a greater chance of going without food, accidentally eating a poisonous plant we didn’t know about, or getting snatched up by a mountain lion on our way to find shelter.
As a result, when we're vulnerable, our brains naturally kick in with fear to "protect" us. The amygdala—our emotion center—gets alerted, sounding the alarms for potential danger in the form of the stress response. Cortisol rushes through our body as we find ourselves overcome by an urge to fight, flight, or freeze.
Today, with the immediate danger of mountain lions in the past and food delivery at our fingertips, the stakes have changed. Although we've come a long way since our hunter-gatherer days, remnants of this mindset persist: we’re still inclined to see vulnerability as a weakness and tend to be fearful of it. In reality, however, opening ourselves up to vulnerability is not only safe but beneficial, since it often leads to deeper connections, better understanding, and personal growth.
No discussion of vulnerability is complete without the mention of researcher and author Brené Brown, who has single-handedly transformed the way we look at vulnerability, courage, and belonging.
Brown has spent over two decades studying emotions and experiences that give meaning to our lives. And guess what? She found that vulnerability is NOT a weakness; it's actually a source of strength! By being vulnerable, we can form deeper connections, experience real joy, and live more authentic lives. Talk about turning things upside down!
For anyone who has ever felt the fear of being judged, the pain of not fitting in, or the desire to be more genuine in your relationships, Brené’s insights are pure gold. She has given one of the most-watched TED Talks ever (seriously, it’s that good). And if reading is more your thing, her books are like a warm blanket on a chilly night: comforting, enlightening, and filled with “Aha!” moments.
By pushing through the fear of being vulnerable, we can access a range of positive emotions and experiences that can enrich our lives. But how do we go about it?
1. Acknowledge Vulnerability and Reframe It as a Sign of Courage
Vulnerability can be mistaken for weakness because our ancient brain warns us against potential exclusion from the group. However, in the wise words of Brené Brown, "Vulnerability sounds like truth and feels like courage."
Why is being genuine, with all our quirks, imperfections, and emotions, an act of bravery? It defies the unnecessary facades and protective walls we often put up. Each time we choose to be authentic, we’re saying, "This is me, in all my raw and unfiltered glory!" (well, maybe not in those words). And that takes guts!
So, the next time vulnerability knocks on your door, remember: it's not a sign of weakness but an invitation to showcase your bravest, most genuine self.
2. Get Excited About Vulnerability as a Path to Self-Discovery
Every time we confront our fear of vulnerability, we're also tapping into a deeper understanding of ourselves. It's like looking into a mirror that reflects who we truly are: our desires, our fears, and our dreams. Let’s explore the transformative power of vulnerability and how it promotes self-awareness.
In the end, vulnerability is not just an emotional state. It's a teacher, a guide, and a tool. By allowing ourselves to be vulnerable, we don't just open ourselves up to potential pain, but to a treasure trove of self-awareness. So, get excited about the discoveries that await!
3. Focus on Vulnerability as a Gateway to Deeper Connections
Humans are inherently social creatures. Deep down, we crave connections, relationships, and understanding. When we shield ourselves from vulnerability, we're also distancing ourselves from the opportunity to connect deeply with others. By being vulnerable, we offer others a glimpse into our world, fostering understanding and empathy.
By seeing vulnerability as a gateway to meaningful relationships, we can start to overcome the fear associated with it. Here’s how:
Vulnerability and joy? They might seem like they're at opposite ends of the emotional spectrum.
Sure, vulnerability might bring up raw emotions, possible embarrassment, or even fear. But what if we approached vulnerability as a pathway straight to joy? After all, often our achievements are the result of facing and overcoming vulnerabilities. When we peel back the layers and stand authentically in our feelings, we open the door to rich, unguarded experiences that can fill us with joy!
In sum, vulnerability is like a prism, refracting life's experiences into vivid moments of joy. By embracing it, we're not just risking potential pain. We're also setting the stage for some of life's most treasured moments. It’s like turning up the volume on life; everything feels more intense, including joy.
Finally, let’s take a look at embracing vulnerability in a specific context of cutting back or quitting alcohol. For many, the choice to cut back or quit drinking is intertwined with personal vulnerabilities and the societal expectations that surround alcohol consumption.
For some, alcohol becomes a shield, a way to numb vulnerabilities or fit into certain social molds. It’s easy to reach for that glass of wine after a hard day, using it as an emotional crutch. Embracing vulnerability begins with recognizing these patterns. And here's the thing: acknowledging them is a part of the journey, and it pays off—big time.
Without alcohol as a buffer, we start rediscovering parts of ourselves that might have taken a backseat. This reconnection can be a beautiful, albeit sometimes overwhelming, process. It's the vulnerability in its purest form: meeting ourselves, with all our quirks and unmasked emotions.
As alcohol takes a lesser role, new rituals can make the road easier. Maybe it's a cup of herbal tea in the evening, a morning run, or journaling. These rituals, rooted in self-awareness and care, pave the way for a life where vulnerability is honored. And while it might seem like a challenging path, the rewards—clarity, better health, improved relationships, and a deeper understanding of ourselves—are profound and lasting.
Ready to embrace the power of vulnerability? Here are some ways to get started:
In the words of Brené Brown, “Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy — the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”
Embracing vulnerability might not be easy, but it sure is rewarding. Here's to deeper connections, more understanding, and living an authentic life, one vulnerable moment at a time!
DBT distress tolerance skills are game-changers in handling life's emotional waves. Dive into Emily's journey as she navigates social pressures and choices, using these skills to master her cravings.
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!
It's Friday evening, and Emily’s just showed up to her friend’s dinner party. As the bottle of Merlot makes its way around the table, Emily momentarily loses herself in thought. It's been a week since she committed to reducing her alcohol intake. Each passing day has tested her resolve, with cravings sneaking up on her in unexpected moments. Tonight, the challenge seems amplified by the need to fit in.
Yet, as the bottle approaches, Emily makes a conscious choice. She declines and instead pours herself a glass of sparkling water. While outwardly, it might seem like a simple gesture, Emily is internally navigating a sea of emotions and distressing thoughts. This is where her recently acquired DBT distress tolerance skills come into play. Relying on them, Emily manages to stay grounded, enjoying the evening while staying true to her commitment.
Understanding the complexities of human emotion and behavior has always been a central focus in psychology. Within this vast field, dialectical behavior therapy (DBT) emerges as a pioneering therapeutic approach, shedding light on how we deal with distressing situations.
To comprehend distress tolerance, it's essential to recognize DBT's roots. Dr. Marsha Linehan, in the late 1980s, developed DBT to address the specific needs of individuals diagnosed with borderline personality disorder (BPD) who often struggled with self-harm or suicidal tendencies. Her goal was to create a therapy that would enable these individuals to regulate their emotions, develop healthier relationships, and improve their overall quality of life.
However, as the efficacy of DBT became evident, therapists began to employ its techniques for a broader range of issues. Substance misuse, in particular, emerged as a field where DBT showed significant potential. The reason? Many parallels exist between the emotional turbulence often faced by those with BPD and the distressing triggers that can lead someone to misuse substances.
Distress tolerance, as a component of DBT, focuses primarily on building resilience and improving our capacity to withstand challenging situations without resorting to negative behaviors. Instead of trying to change or eliminate distressing feelings immediately, this approach emphasizes enduring them in a more adaptive and less destructive manner.
Let's consider the metaphor of an athlete training for a marathon. The runner doesn't begin by attempting the full 26.2 miles right away. Instead, they train incrementally, building stamina, muscle strength, and mental tenacity. Similarly, distress tolerance skills are like the "training regimen" for our emotional and psychological well-being, equipping us with tools to handle life's challenges.
Distress tolerance comes down to four things: distraction, self-soothing, improving the moment, and considering pros and cons. Let’s consider each of these factors:
In a world rife with unpredictable challenges, possessing the ability to tolerate distress is invaluable. Whether it’s dealing with the loss of a job, a breakup, or everyday stresses like traffic jams, these skills offer a framework to process emotions healthily.
For those of us changing our relationship with alcohol, the journey is often marred with triggers — social scenarios, personal setbacks, or even specific emotions. Each time we choose not to give in to the pull of the substance, we’re effectively flexing our "distress tolerance muscle." Over time, this repeated action strengthens our resilience, decreasing the alcohol’s allure.
The strength of distress tolerance skills lies not just in theory but in their palpable, transformative power. These skills aren’t just therapeutic techniques; they are tools of empowerment, transformation, and growth. Here are some of the biggest benefits.
Imagine resilience as a shield. The thicker and stronger this shield, the better we can deflect life’s challenges without crumbling. One of the most potent benefits of distress tolerance skills is the development of this emotional resilience.
For many of us struggling with our alcohol intake, there's a cyclic pattern: emotional distress leads to alcohol use as a coping mechanism, which results in short-term relief but long-term negative consequences, leading to more distress. Distress tolerance skills offer a way to break this harmful cycle. Here’s how:
When we consistently employ and succeed in using distress tolerance skills, there's a remarkable growth in self-confidence. This isn’t just anecdotal but rather is backed by countless research findings.
Alcohol, for many, is a double-edged sword. While it offers a temporary escape from distressing emotions or situations, its long-term implications on physical and mental health are undeniable. DBT's distress tolerance skills come to the forefront in this battle against alcohol reliance.
Navigating the stormy waters of distress can be challenging, but with the right techniques, it's possible to sail through with grace and fortitude. Here's a deeper dive into how we can hone these much-needed distress tolerance skills.
Putting pen to paper and visually seeing the repercussions of an impulsive decision can instill a pause, allowing time for reflection. This pause can be the critical difference between reacting impulsively and choosing a more balanced response.
Grab a pen and paper (or turn to the Notes section in your phone), and jot down a pros and cons list. This can steer you in the right direction and give you much-needed clarity in complex situations.
While life can present unpleasant situations, recognizing and accepting them without judgment can pave the way for more balanced reactions.
It’s crucial to differentiate between "acceptance" and "approval." Acceptance is about acknowledging the reality as it stands, even if it's not liked or approved. The less we fight against reality and instead focus on how we respond to the world around us, the more peace we will unlock.
In life, everyone encounters patches of distress and turmoil. But with tools like the DBT distress tolerance skills, navigating these patches becomes less about floundering and more about navigating with grace, understanding, and resilience. For every moment we seek solace in a glass of wine or a bottle of beer, imagine the transformative power of having an array of cognitive tools instead. A world where every challenge, every distressing moment, is met with strength, clarity, and hope. With DBT's techniques at our fingertips, not only is this possible, but it's a horizon gleaming with promise and potential.
It's Friday evening, and Emily’s just showed up to her friend’s dinner party. As the bottle of Merlot makes its way around the table, Emily momentarily loses herself in thought. It's been a week since she committed to reducing her alcohol intake. Each passing day has tested her resolve, with cravings sneaking up on her in unexpected moments. Tonight, the challenge seems amplified by the need to fit in.
Yet, as the bottle approaches, Emily makes a conscious choice. She declines and instead pours herself a glass of sparkling water. While outwardly, it might seem like a simple gesture, Emily is internally navigating a sea of emotions and distressing thoughts. This is where her recently acquired DBT distress tolerance skills come into play. Relying on them, Emily manages to stay grounded, enjoying the evening while staying true to her commitment.
Understanding the complexities of human emotion and behavior has always been a central focus in psychology. Within this vast field, dialectical behavior therapy (DBT) emerges as a pioneering therapeutic approach, shedding light on how we deal with distressing situations.
To comprehend distress tolerance, it's essential to recognize DBT's roots. Dr. Marsha Linehan, in the late 1980s, developed DBT to address the specific needs of individuals diagnosed with borderline personality disorder (BPD) who often struggled with self-harm or suicidal tendencies. Her goal was to create a therapy that would enable these individuals to regulate their emotions, develop healthier relationships, and improve their overall quality of life.
However, as the efficacy of DBT became evident, therapists began to employ its techniques for a broader range of issues. Substance misuse, in particular, emerged as a field where DBT showed significant potential. The reason? Many parallels exist between the emotional turbulence often faced by those with BPD and the distressing triggers that can lead someone to misuse substances.
Distress tolerance, as a component of DBT, focuses primarily on building resilience and improving our capacity to withstand challenging situations without resorting to negative behaviors. Instead of trying to change or eliminate distressing feelings immediately, this approach emphasizes enduring them in a more adaptive and less destructive manner.
Let's consider the metaphor of an athlete training for a marathon. The runner doesn't begin by attempting the full 26.2 miles right away. Instead, they train incrementally, building stamina, muscle strength, and mental tenacity. Similarly, distress tolerance skills are like the "training regimen" for our emotional and psychological well-being, equipping us with tools to handle life's challenges.
Distress tolerance comes down to four things: distraction, self-soothing, improving the moment, and considering pros and cons. Let’s consider each of these factors:
In a world rife with unpredictable challenges, possessing the ability to tolerate distress is invaluable. Whether it’s dealing with the loss of a job, a breakup, or everyday stresses like traffic jams, these skills offer a framework to process emotions healthily.
For those of us changing our relationship with alcohol, the journey is often marred with triggers — social scenarios, personal setbacks, or even specific emotions. Each time we choose not to give in to the pull of the substance, we’re effectively flexing our "distress tolerance muscle." Over time, this repeated action strengthens our resilience, decreasing the alcohol’s allure.
The strength of distress tolerance skills lies not just in theory but in their palpable, transformative power. These skills aren’t just therapeutic techniques; they are tools of empowerment, transformation, and growth. Here are some of the biggest benefits.
Imagine resilience as a shield. The thicker and stronger this shield, the better we can deflect life’s challenges without crumbling. One of the most potent benefits of distress tolerance skills is the development of this emotional resilience.
For many of us struggling with our alcohol intake, there's a cyclic pattern: emotional distress leads to alcohol use as a coping mechanism, which results in short-term relief but long-term negative consequences, leading to more distress. Distress tolerance skills offer a way to break this harmful cycle. Here’s how:
When we consistently employ and succeed in using distress tolerance skills, there's a remarkable growth in self-confidence. This isn’t just anecdotal but rather is backed by countless research findings.
Alcohol, for many, is a double-edged sword. While it offers a temporary escape from distressing emotions or situations, its long-term implications on physical and mental health are undeniable. DBT's distress tolerance skills come to the forefront in this battle against alcohol reliance.
Navigating the stormy waters of distress can be challenging, but with the right techniques, it's possible to sail through with grace and fortitude. Here's a deeper dive into how we can hone these much-needed distress tolerance skills.
Putting pen to paper and visually seeing the repercussions of an impulsive decision can instill a pause, allowing time for reflection. This pause can be the critical difference between reacting impulsively and choosing a more balanced response.
Grab a pen and paper (or turn to the Notes section in your phone), and jot down a pros and cons list. This can steer you in the right direction and give you much-needed clarity in complex situations.
While life can present unpleasant situations, recognizing and accepting them without judgment can pave the way for more balanced reactions.
It’s crucial to differentiate between "acceptance" and "approval." Acceptance is about acknowledging the reality as it stands, even if it's not liked or approved. The less we fight against reality and instead focus on how we respond to the world around us, the more peace we will unlock.
In life, everyone encounters patches of distress and turmoil. But with tools like the DBT distress tolerance skills, navigating these patches becomes less about floundering and more about navigating with grace, understanding, and resilience. For every moment we seek solace in a glass of wine or a bottle of beer, imagine the transformative power of having an array of cognitive tools instead. A world where every challenge, every distressing moment, is met with strength, clarity, and hope. With DBT's techniques at our fingertips, not only is this possible, but it's a horizon gleaming with promise and potential.
Diaphragmatic breathing benefits aren't just hype! This transformative technique promotes relaxation, bolsters lung function, and combats daily stressors.
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!
Elena is a high-achieving lawyer who has always unwound with a glass of white wine at the end of a long day in court. She knows she can find better ways to relax, but the wine has become so habitual that she doesn’t even know where else to look. Then, a health seminar introduces her to the power of diaphragmatic breathing. Though initially skeptical, Elena decides to give it a shot. Within weeks, she finds herself reaching less for the wine bottle and more for a quiet corner to breathe. She feels the benefits of diaphragmatic breathing so strongly that she tells her friends and colleagues about it, prompting many to explore this transformative exercise.
It's interesting how the most basic actions in life, such as breathing, often carry the most profound benefits for our well-being.
At its core, diaphragmatic breathing contrasts with the short, quick breaths many of us adopt, especially during times of distress. Shallow breathing taps into only a fraction of our lung capacity, often leading to quicker fatigue and a sense of breathlessness. Diaphragmatic breathing, on the other hand, invites us to engage the diaphragm fully. This powerhouse of a muscle is delicately positioned below the lungs and plays a pivotal role in our respiratory health.
When we activate the diaphragm, we give our lungs the space they crave (and typically miss out on throughout the day). Such expansion equips the lungs to accommodate more air, and, therefore, more oxygen. Oxygen, as we well know, is the molecule that every cell in our body requires. It's the fuel that drives myriad physiological processes, ensuring we remain energetic and free from disease.
The benefits of diaphragmatic breathing also lie in its facilitation of waste elimination. As we take deeper exhalations, we get rid of more carbon dioxide, which is a byproduct of cellular metabolism. This meticulous balance—more oxygen in, more waste out—ensures our body functions optimally.
Beyond the evident respiratory perks, the diaphragmatic technique can bring about profound changes in the neurological realm. One of the beneficiaries of this breathing style is the vagus nerve.
The vagus nerve is the longest cranial nerve, threading its path from the brain through the neck and into the abdomen. It's an integral component of the parasympathetic nervous system, often labeled as the "rest and digest" system. While our sympathetic nervous system gears us for "fight or flight," its parasympathetic counterpart urges us to relax, rejuvenate, and restore.
Diaphragmatic breathing's role as a catalyst in this process is crucial. As we engage in deep, rhythmic breaths, we massage the organs, especially the digestive tract, where the vagus nerve is densely present. This gentle massage excites the vagus nerve, amplifying its signals. And one of the predominant messages it relays? Calm down!
Lehrer and Gevirtz (2014) elaborated on this phenomenon, showcasing how vagus nerve stimulation through practices like diaphragmatic breathing can significantly downregulate stress responses. When the vagus nerve fires up, it nudges the body to release acetylcholine, a neurotransmitter that dampens the frantic activity of our sympathetic nervous system. The result? A significant drop in heart rate, smoother digestion, and an enveloping sense of serenity.
By choosing to shift from shallow breaths to deep, diaphragmatic ones, we can activate our body's inherent calming mechanism. We signal to our body that all is well, allowing it to transition from a state of high alert to one of tranquility. With every deep breath, we combat stress, anxiety, and unease, replacing them with calm, clarity, and centeredness. And this natural remedy can be harnessed anytime, anywhere.
In today’s society, the allure of alcohol as a stress-reliever is undeniable. A glass of wine after a tiring day, a cold beer amidst a heated argument, or a shot of whiskey to drown our sorrows are all familiar scenarios. However, these seemingly benign acts, when repeated, can foster a dependence on alcohol to get through stress and challenging times And while alcohol might promise immediate relief, its aftereffects can amplify the very stressors we sought to evade. Interrupted sleep cycles, worsened anxiety, and even bouts of depression can all result due to excessive alcohol consumption.
Thankfully, diaphragmatic breathing can be a successful antidote when practiced regularly.
Cravings, especially as we first set out to change our drinking habits, can be overpowering. The intense need for a drink can cloud our judgment and reignite old patterns. Yet, the act of drawing a deep, diaphragmatic breath can serve as a powerful interrupter.
When faced with a craving, we can steer our mind away from the immediate desire by engaging the diaphragm and indulging in a series of deep breaths. This diversion isn’t just psychological. There's a physiological mechanism at play as well. As we discussed, diaphragmatic breathing stimulates the parasympathetic nervous system, which is our body's natural relaxation response. Within moments, the heightened state of craving can subside, replaced by a sense of centered calmness. We can think of diaphragmatic breathing as hitting our internal reset button, offering the brain a chance to reconsider our choices.
Enhanced Lung Capacity
Unlike shallow chest breathing, diaphragmatic breathing delves deep, making efficient use of the lungs' entire capacity. As we persistently engage in this technique, our lungs become accustomed to fuller expansions and contractions. This habitual deep breathing ensures that a more significant volume of fresh air enters the lungs, facilitating optimal gas exchange, which is an essential function of life.
Optimal Oxygenation
Each cell in our body relies on oxygen for fuel. By boosting our lung capacity, diaphragmatic breathing ensures that a rich supply of oxygen permeates every corner of our body. Cellular activity amplifies as a consequence of this enhanced oxygenation. The mitochondria, our cellular powerhouses, can produce more energy (in the form of ATP), resulting in an overall sense of vitality. This manifests as improved endurance, sustained stamina, and a consistent energy pool to draw from throughout the day.
Sharper Cognition
Our brain, despite accounting for just 2% of our body weight, consumes about 20% of the oxygen we breathe. Thus, it's evident that optimal brain function is closely tied to efficient oxygenation. As diaphragmatic breathing improves oxygen supply, it directly benefits cognitive processes, resulting in enhanced focus, sharper memory recall, quicker problem-solving skills, and a heightened ability to concentrate. Furthermore, this enriched oxygen supply also serves as a protective factor, potentially warding off cognitive decline as we age.
Stronger Immune Response
A well-oxygenated body provides an ideal environment for the immune system to thrive. Improved oxygenation aids in the efficient production and function of white blood cells, our body's primary defense mechanism against infections and foreign invaders. Additionally, a regular deep-breathing practice can also stimulate the lymphatic system, responsible for detoxifying the body and purging out waste products. This combination of enhanced defense and detoxification equips the body to better resist diseases and ensures a quicker recovery when we do fall ill.
Better Posture
At a glance, it might seem odd to associate breathing with posture. Yet, the two are intricately linked. Diaphragmatic breathing demands that the spine remains in a neutral, erect position to facilitate unrestricted movement of the diaphragm. Over time, as we practice this form of breathing, the body begins to naturally adopt a straighter stance. This habitual erect posture counters the all-too-common slouch that stems from prolonged sitting and screen time.
This posture refinement isn't merely cosmetic. A straight spine ensures that intervertebral discs, the cushioning pads between spinal bones, experience minimal undue pressure. It also optimizes nerve function, as the spinal cord remains unhindered. Furthermore, an erect posture promotes efficient organ function as it prevents the crowding of abdominal organs, allowing them to operate without constraints.
In an era where quick fixes and instant gratifications dominate our landscape, diaphragmatic breathing is an age-old practice that promises. It's not a fancy meditation technique or an intricate yoga posture. It's simply about harnessing the power of our breath, a natural function we’ve been performing since birth but often overlooked.Here’s how we can make the most of this technique:
We don’t need to be in a quiet yoga studio in order to experience the benefits of diaphragmatic breathing. It’s a technique that serves us well in any circumstance. Here are a few ways to take advantage of it in daily life:
Reducing our alcohol intake, especially alcohol consumption has been a long-standing coping mechanism, is incredibly challenging. The road will be riddled with temptations, setbacks, and moments of self-doubt. Yet, amidst this journey, tools like diaphragmatic breathing emerge as powerful allies. They remind us of the innate strengths we possess, strengths that lie just a breath away.
As more people embrace this technique, they don't merely swap a bottle for a breath; they exchange a fleeting escape for lasting peace. And in this trade, the real victor is holistic health, mindfulness, and the promise of a life lived fully, one breath at a time.
Elena is a high-achieving lawyer who has always unwound with a glass of white wine at the end of a long day in court. She knows she can find better ways to relax, but the wine has become so habitual that she doesn’t even know where else to look. Then, a health seminar introduces her to the power of diaphragmatic breathing. Though initially skeptical, Elena decides to give it a shot. Within weeks, she finds herself reaching less for the wine bottle and more for a quiet corner to breathe. She feels the benefits of diaphragmatic breathing so strongly that she tells her friends and colleagues about it, prompting many to explore this transformative exercise.
It's interesting how the most basic actions in life, such as breathing, often carry the most profound benefits for our well-being.
At its core, diaphragmatic breathing contrasts with the short, quick breaths many of us adopt, especially during times of distress. Shallow breathing taps into only a fraction of our lung capacity, often leading to quicker fatigue and a sense of breathlessness. Diaphragmatic breathing, on the other hand, invites us to engage the diaphragm fully. This powerhouse of a muscle is delicately positioned below the lungs and plays a pivotal role in our respiratory health.
When we activate the diaphragm, we give our lungs the space they crave (and typically miss out on throughout the day). Such expansion equips the lungs to accommodate more air, and, therefore, more oxygen. Oxygen, as we well know, is the molecule that every cell in our body requires. It's the fuel that drives myriad physiological processes, ensuring we remain energetic and free from disease.
The benefits of diaphragmatic breathing also lie in its facilitation of waste elimination. As we take deeper exhalations, we get rid of more carbon dioxide, which is a byproduct of cellular metabolism. This meticulous balance—more oxygen in, more waste out—ensures our body functions optimally.
Beyond the evident respiratory perks, the diaphragmatic technique can bring about profound changes in the neurological realm. One of the beneficiaries of this breathing style is the vagus nerve.
The vagus nerve is the longest cranial nerve, threading its path from the brain through the neck and into the abdomen. It's an integral component of the parasympathetic nervous system, often labeled as the "rest and digest" system. While our sympathetic nervous system gears us for "fight or flight," its parasympathetic counterpart urges us to relax, rejuvenate, and restore.
Diaphragmatic breathing's role as a catalyst in this process is crucial. As we engage in deep, rhythmic breaths, we massage the organs, especially the digestive tract, where the vagus nerve is densely present. This gentle massage excites the vagus nerve, amplifying its signals. And one of the predominant messages it relays? Calm down!
Lehrer and Gevirtz (2014) elaborated on this phenomenon, showcasing how vagus nerve stimulation through practices like diaphragmatic breathing can significantly downregulate stress responses. When the vagus nerve fires up, it nudges the body to release acetylcholine, a neurotransmitter that dampens the frantic activity of our sympathetic nervous system. The result? A significant drop in heart rate, smoother digestion, and an enveloping sense of serenity.
By choosing to shift from shallow breaths to deep, diaphragmatic ones, we can activate our body's inherent calming mechanism. We signal to our body that all is well, allowing it to transition from a state of high alert to one of tranquility. With every deep breath, we combat stress, anxiety, and unease, replacing them with calm, clarity, and centeredness. And this natural remedy can be harnessed anytime, anywhere.
In today’s society, the allure of alcohol as a stress-reliever is undeniable. A glass of wine after a tiring day, a cold beer amidst a heated argument, or a shot of whiskey to drown our sorrows are all familiar scenarios. However, these seemingly benign acts, when repeated, can foster a dependence on alcohol to get through stress and challenging times And while alcohol might promise immediate relief, its aftereffects can amplify the very stressors we sought to evade. Interrupted sleep cycles, worsened anxiety, and even bouts of depression can all result due to excessive alcohol consumption.
Thankfully, diaphragmatic breathing can be a successful antidote when practiced regularly.
Cravings, especially as we first set out to change our drinking habits, can be overpowering. The intense need for a drink can cloud our judgment and reignite old patterns. Yet, the act of drawing a deep, diaphragmatic breath can serve as a powerful interrupter.
When faced with a craving, we can steer our mind away from the immediate desire by engaging the diaphragm and indulging in a series of deep breaths. This diversion isn’t just psychological. There's a physiological mechanism at play as well. As we discussed, diaphragmatic breathing stimulates the parasympathetic nervous system, which is our body's natural relaxation response. Within moments, the heightened state of craving can subside, replaced by a sense of centered calmness. We can think of diaphragmatic breathing as hitting our internal reset button, offering the brain a chance to reconsider our choices.
Enhanced Lung Capacity
Unlike shallow chest breathing, diaphragmatic breathing delves deep, making efficient use of the lungs' entire capacity. As we persistently engage in this technique, our lungs become accustomed to fuller expansions and contractions. This habitual deep breathing ensures that a more significant volume of fresh air enters the lungs, facilitating optimal gas exchange, which is an essential function of life.
Optimal Oxygenation
Each cell in our body relies on oxygen for fuel. By boosting our lung capacity, diaphragmatic breathing ensures that a rich supply of oxygen permeates every corner of our body. Cellular activity amplifies as a consequence of this enhanced oxygenation. The mitochondria, our cellular powerhouses, can produce more energy (in the form of ATP), resulting in an overall sense of vitality. This manifests as improved endurance, sustained stamina, and a consistent energy pool to draw from throughout the day.
Sharper Cognition
Our brain, despite accounting for just 2% of our body weight, consumes about 20% of the oxygen we breathe. Thus, it's evident that optimal brain function is closely tied to efficient oxygenation. As diaphragmatic breathing improves oxygen supply, it directly benefits cognitive processes, resulting in enhanced focus, sharper memory recall, quicker problem-solving skills, and a heightened ability to concentrate. Furthermore, this enriched oxygen supply also serves as a protective factor, potentially warding off cognitive decline as we age.
Stronger Immune Response
A well-oxygenated body provides an ideal environment for the immune system to thrive. Improved oxygenation aids in the efficient production and function of white blood cells, our body's primary defense mechanism against infections and foreign invaders. Additionally, a regular deep-breathing practice can also stimulate the lymphatic system, responsible for detoxifying the body and purging out waste products. This combination of enhanced defense and detoxification equips the body to better resist diseases and ensures a quicker recovery when we do fall ill.
Better Posture
At a glance, it might seem odd to associate breathing with posture. Yet, the two are intricately linked. Diaphragmatic breathing demands that the spine remains in a neutral, erect position to facilitate unrestricted movement of the diaphragm. Over time, as we practice this form of breathing, the body begins to naturally adopt a straighter stance. This habitual erect posture counters the all-too-common slouch that stems from prolonged sitting and screen time.
This posture refinement isn't merely cosmetic. A straight spine ensures that intervertebral discs, the cushioning pads between spinal bones, experience minimal undue pressure. It also optimizes nerve function, as the spinal cord remains unhindered. Furthermore, an erect posture promotes efficient organ function as it prevents the crowding of abdominal organs, allowing them to operate without constraints.
In an era where quick fixes and instant gratifications dominate our landscape, diaphragmatic breathing is an age-old practice that promises. It's not a fancy meditation technique or an intricate yoga posture. It's simply about harnessing the power of our breath, a natural function we’ve been performing since birth but often overlooked.Here’s how we can make the most of this technique:
We don’t need to be in a quiet yoga studio in order to experience the benefits of diaphragmatic breathing. It’s a technique that serves us well in any circumstance. Here are a few ways to take advantage of it in daily life:
Reducing our alcohol intake, especially alcohol consumption has been a long-standing coping mechanism, is incredibly challenging. The road will be riddled with temptations, setbacks, and moments of self-doubt. Yet, amidst this journey, tools like diaphragmatic breathing emerge as powerful allies. They remind us of the innate strengths we possess, strengths that lie just a breath away.
As more people embrace this technique, they don't merely swap a bottle for a breath; they exchange a fleeting escape for lasting peace. And in this trade, the real victor is holistic health, mindfulness, and the promise of a life lived fully, one breath at a time.
Yoga Nidra for sleep offers a science-backed pathway to better rest and emotional well-being. Learn actionable steps to integrate this ancient practice into your modern life.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It's a typical Friday evening. Colleagues log off Zoom, wave virtual goodbyes, and the laptop screen goes dim. Some might reach for a chilled glass of chardonnay or an ice-cold beer as a way to “unwind." But often, the pleasure from that glass of alcohol is fleeting. The wine doesn't take away work stress, the beer doesn't lull you to a peaceful sleep, and the cycle continues. Now, imagine flipping the script and opting for a different solution: yoga nidra.
Yoga Nidra has its roots in the time-honored traditions of Eastern spirituality. Originating from ancient texts and teachings, this practice was initially developed to facilitate deeper states of meditation. Over time, however, it has been adapted for more practical, day-to-day applications such as stress reduction and better quality sleep.
To understand yoga nidra, it's crucial to break down what a typical session looks like. After finding a comfortable space — usually at home — the practitioner lies down on a yoga mat, bed, or couch. There are no complicated yoga poses to master; all that's needed is an ability to lie down and listen. A guided voice — either from an in-person instructor or a recording — begins to walk the person through a series of relaxation and visualization exercises.
These exercises often start by focusing on the breath, followed by a body scan where attention is paid to different parts of the body. The purpose is to create a state of deep relaxation while remaining fully conscious. As paradoxical as that may sound, it's a unique mental state that is neither fully aware of day-to-day life nor fully unaware. It’s a state where the mind can let go of its habitual patterns and stressors, offering a unique opportunity for deep rest and rejuvenation.
In an era where wellness trends come and go with alarming speed, yoga nidra stands apart. It's not a trend but a time-tested methodology that has been practiced and refined over millennia.
The question on many minds might be: why forgo that glass of liquid comfort for something like yoga nidra? Especially when sinking into a cushioned sofa with a wine glass in hand after a long day has its own, time-tested appeal. Well, it turns out that yoga nidra offers a slew of advantages that stretch far beyond the brief respite alcohol can provide.
While stress is an inescapable part of life, how we cope with it can make a significant difference in overall health and well-being. Yoga nidra’s power lies in its capacity to build resilience against stress. By training our mind to enter a deeply relaxed state on demand, we can better handle stressful situations.
One of the most immediately noticeable benefits of yoga nidra is its capacity to engender a profound sense of relaxation. According to a review of complementary health practices by the National Institutes of Health, multiple studies indicate that meditation techniques, like yoga nidra, promote relaxation by affecting the stress response system. This relaxation goes deep, helping to rejuvenate the mind and body at a cellular level. It’s almost as if we could push a “reset” button on our nervous system.
While the immediate sensation is one of incredible relaxation, the benefits of yoga nidra extend far beyond that. Multiple studies have pointed to its effectiveness in reducing symptoms of stress, anxiety, and PTSD. In fact, it has also been employed in various clinical settings to facilitate emotional healing.
Moreover, yoga nidra has been shown to activate the parasympathetic nervous system, often referred to as the "rest and digest" system. This counters the fight-or-flight response that is often overactivated in today’s high-stress environments. By doing so, the practice helps to reduce levels of stress hormones like cortisol, contributing to better mental and physical well-being.
This practice has been linked to significant improvements in sleep quality and duration. Because Yoga Nidra can stimulate brainwave patterns associated with deep sleep, it offers a unique pathway to combat insomnia and other sleep-related disorders. In a controlled study on individuals with insomnia, yoga nidra was found to improve the time it took to fall asleep, as well as the overall quality of sleep.
The scientific community has taken a keen interest in yoga nidra, especially regarding its impact on brain function. The practice has been found to stimulate alpha and theta brainwaves, which are associated with relaxed alertness and deep meditation. These brainwave patterns are also seen during the phases of restorative sleep, which could explain why many find improved sleep quality following regular yoga nidra practice.
In today's distraction-heavy world, being able to focus and maintain clarity of thought is invaluable. While it might seem counterintuitive to lie down and do “nothing” to achieve this, the deep restfulness obtained through yoga nidra helps clear mental fog and improve concentration. A study published in 2002 indicated that yoga nidra could enhance memory and learning processes, thereby contributing to greater mental clarity.
The health community has long been on the hunt for effective, non-pharmacological ways to deal with chronic pain. Yoga nidra appears to offer a promising avenue. Research indicates that the practice can significantly reduce perception of pain. While it may not replace medical treatments, it does provide a complementary approach that has zero side effects, unlike many pain medications.
While a glass of alcohol might seem like the ticket to a peaceful sleep, science suggests otherwise. Several studies have found that alcohol consumption before bedtime significantly reduces the percentage of restorative REM sleep — crucial for memory consolidation, emotion regulation, and healthy brain development. If someone does manage to fall asleep quickly after a few drinks, the quality of that sleep will likely be compromised, leading to grogginess and irritability the next day.
Unlike alcohol, which disrupts the sleep cycle and impairs the REM stage, yoga nidra enhances restorative sleep. The relaxation techniques employed in the practice encourage the release of melatonin, the body's natural sleep hormone, creating a conducive environment for a night of restful, rejuvenating sleep.
Furthermore, for those of us looking to significantly cut back on alcohol or even quit altogether, the road can be rough. The process often brings with it a host of withdrawal symptoms, including increased anxiety and difficulty in falling asleep. Yoga nidra offers a natural, side-effect-free approach to mitigating some of these symptoms. Mindfulness interventions, such as yoga nidra, have been shown to effectively reduce cravings for alcohol.
One of the underrated aspects of Yoga nidra is its potential to foster greater self-awareness. When cravings hit, they can often feel all-encompassing, leading to impulsive decisions. However, the mindfulness aspect of yoga nidra provides the mental space to recognize these cravings for what they are: temporary urges. By disassociating from the immediacy of the craving, it becomes easier to let it pass without acting upon it.
Additionally, cravings can also arise in moments of stress, which we often want to get rid of immediately. This can lead many of us to turn to alcohol for relief habitually. The problem with using alcohol as a relaxation tool, however, is its transient nature. While the buzz from a glass of wine may last a couple of hours at most, the long-term consequences can stretch much further. Yoga nidra offers a more lasting solution, providing tools to achieve relaxation and peace without the lingering aftermath of regret, compromised sleep, or potential health risks.
The prospect of stepping into a new wellness routine can be daunting. Will it be hard? Does it require special equipment? Will it even work? When it comes to yoga nidra, the answer is much simpler than we might think. No need for handstands or chants; it’s all about relaxation. What's even better, it doesn’t require a lot of bells and whistles: just a little preparation, a dash of commitment, and voila! You’re on the road to restful nights and stress-free days.
Here are some tips on how to get started on yoga nidra practice.
Creating a conducive environment for relaxation is the first critical step in yoga nidra. Identify a quiet corner of your home where interruptions are minimal. A yoga mat adds a touch of comfort. For an extra level of coziness, throw in a head pillow and a blanket. The goal is to create a sanctuary where you can escape, even if it's just for 20 to 45 minutes.
It’s one thing to do yoga nidra once, but the real benefits accumulate over time with regular practice. Whether it's directly after a long day at work or just before you hit the sack, identify a timeslot you can consistently commit to. Consistency not only enhances the benefits but also conditions the mind and body to enter a state of relaxation more easily over time.
The internet has made yoga nidra incredibly accessible. Numerous apps and online platforms offer guided sessions, often led by certified instructors. It’s as easy as hitting play. However, not all guides are created equal, so it may take a few tries to find a voice or a style that resonates with you. A little trial and error is part of the journey.
Rather than reaching for that evening glass of wine, consider swapping it out for a yoga nidra session. To assess the impact, keep a log for a week detailing your sleep quality and mood the following day. You might just find that your body and mind thank you for making the switch.
When it comes to inducing relaxation, our olfactory sense is a powerful ally. Prior to your yoga nidra session, consider diffusing essential oils like lavender or chamomile. Research has shown that these oils have a calming effect on the nervous system, making them an excellent companion to your practice.
Who said that relaxation has to be a solo venture? If other family members are also battling stress or poor sleep, introduce them to yoga nidra. You can even make it a group activity, adding another layer of familial bonding to the mix. It's like a slumber party, but one where everyone wakes up feeling genuinely refreshed.
Quantifying your progress can be motivating. Use a sleep tracker to monitor how well you're sleeping after incorporating yoga nidra into your routine. Track metrics like sleep duration and quality. Additionally, journaling about your emotional state can provide qualitative insights into the changes you’re experiencing.
Yoga nidra isn’t a magical cure-all, but it does offer an accessible, scientifically-backed pathway to increased well-being. With a bit of preparation and commitment, this ancient practice can become a modern-day elixir for better sleep and reduced stress. Think of it as taking a staycation whenever you need it, no travel required.So why not trade that drink for something that offers a deeper sense of peace and a better night's sleep?
It's a typical Friday evening. Colleagues log off Zoom, wave virtual goodbyes, and the laptop screen goes dim. Some might reach for a chilled glass of chardonnay or an ice-cold beer as a way to “unwind." But often, the pleasure from that glass of alcohol is fleeting. The wine doesn't take away work stress, the beer doesn't lull you to a peaceful sleep, and the cycle continues. Now, imagine flipping the script and opting for a different solution: yoga nidra.
Yoga Nidra has its roots in the time-honored traditions of Eastern spirituality. Originating from ancient texts and teachings, this practice was initially developed to facilitate deeper states of meditation. Over time, however, it has been adapted for more practical, day-to-day applications such as stress reduction and better quality sleep.
To understand yoga nidra, it's crucial to break down what a typical session looks like. After finding a comfortable space — usually at home — the practitioner lies down on a yoga mat, bed, or couch. There are no complicated yoga poses to master; all that's needed is an ability to lie down and listen. A guided voice — either from an in-person instructor or a recording — begins to walk the person through a series of relaxation and visualization exercises.
These exercises often start by focusing on the breath, followed by a body scan where attention is paid to different parts of the body. The purpose is to create a state of deep relaxation while remaining fully conscious. As paradoxical as that may sound, it's a unique mental state that is neither fully aware of day-to-day life nor fully unaware. It’s a state where the mind can let go of its habitual patterns and stressors, offering a unique opportunity for deep rest and rejuvenation.
In an era where wellness trends come and go with alarming speed, yoga nidra stands apart. It's not a trend but a time-tested methodology that has been practiced and refined over millennia.
The question on many minds might be: why forgo that glass of liquid comfort for something like yoga nidra? Especially when sinking into a cushioned sofa with a wine glass in hand after a long day has its own, time-tested appeal. Well, it turns out that yoga nidra offers a slew of advantages that stretch far beyond the brief respite alcohol can provide.
While stress is an inescapable part of life, how we cope with it can make a significant difference in overall health and well-being. Yoga nidra’s power lies in its capacity to build resilience against stress. By training our mind to enter a deeply relaxed state on demand, we can better handle stressful situations.
One of the most immediately noticeable benefits of yoga nidra is its capacity to engender a profound sense of relaxation. According to a review of complementary health practices by the National Institutes of Health, multiple studies indicate that meditation techniques, like yoga nidra, promote relaxation by affecting the stress response system. This relaxation goes deep, helping to rejuvenate the mind and body at a cellular level. It’s almost as if we could push a “reset” button on our nervous system.
While the immediate sensation is one of incredible relaxation, the benefits of yoga nidra extend far beyond that. Multiple studies have pointed to its effectiveness in reducing symptoms of stress, anxiety, and PTSD. In fact, it has also been employed in various clinical settings to facilitate emotional healing.
Moreover, yoga nidra has been shown to activate the parasympathetic nervous system, often referred to as the "rest and digest" system. This counters the fight-or-flight response that is often overactivated in today’s high-stress environments. By doing so, the practice helps to reduce levels of stress hormones like cortisol, contributing to better mental and physical well-being.
This practice has been linked to significant improvements in sleep quality and duration. Because Yoga Nidra can stimulate brainwave patterns associated with deep sleep, it offers a unique pathway to combat insomnia and other sleep-related disorders. In a controlled study on individuals with insomnia, yoga nidra was found to improve the time it took to fall asleep, as well as the overall quality of sleep.
The scientific community has taken a keen interest in yoga nidra, especially regarding its impact on brain function. The practice has been found to stimulate alpha and theta brainwaves, which are associated with relaxed alertness and deep meditation. These brainwave patterns are also seen during the phases of restorative sleep, which could explain why many find improved sleep quality following regular yoga nidra practice.
In today's distraction-heavy world, being able to focus and maintain clarity of thought is invaluable. While it might seem counterintuitive to lie down and do “nothing” to achieve this, the deep restfulness obtained through yoga nidra helps clear mental fog and improve concentration. A study published in 2002 indicated that yoga nidra could enhance memory and learning processes, thereby contributing to greater mental clarity.
The health community has long been on the hunt for effective, non-pharmacological ways to deal with chronic pain. Yoga nidra appears to offer a promising avenue. Research indicates that the practice can significantly reduce perception of pain. While it may not replace medical treatments, it does provide a complementary approach that has zero side effects, unlike many pain medications.
While a glass of alcohol might seem like the ticket to a peaceful sleep, science suggests otherwise. Several studies have found that alcohol consumption before bedtime significantly reduces the percentage of restorative REM sleep — crucial for memory consolidation, emotion regulation, and healthy brain development. If someone does manage to fall asleep quickly after a few drinks, the quality of that sleep will likely be compromised, leading to grogginess and irritability the next day.
Unlike alcohol, which disrupts the sleep cycle and impairs the REM stage, yoga nidra enhances restorative sleep. The relaxation techniques employed in the practice encourage the release of melatonin, the body's natural sleep hormone, creating a conducive environment for a night of restful, rejuvenating sleep.
Furthermore, for those of us looking to significantly cut back on alcohol or even quit altogether, the road can be rough. The process often brings with it a host of withdrawal symptoms, including increased anxiety and difficulty in falling asleep. Yoga nidra offers a natural, side-effect-free approach to mitigating some of these symptoms. Mindfulness interventions, such as yoga nidra, have been shown to effectively reduce cravings for alcohol.
One of the underrated aspects of Yoga nidra is its potential to foster greater self-awareness. When cravings hit, they can often feel all-encompassing, leading to impulsive decisions. However, the mindfulness aspect of yoga nidra provides the mental space to recognize these cravings for what they are: temporary urges. By disassociating from the immediacy of the craving, it becomes easier to let it pass without acting upon it.
Additionally, cravings can also arise in moments of stress, which we often want to get rid of immediately. This can lead many of us to turn to alcohol for relief habitually. The problem with using alcohol as a relaxation tool, however, is its transient nature. While the buzz from a glass of wine may last a couple of hours at most, the long-term consequences can stretch much further. Yoga nidra offers a more lasting solution, providing tools to achieve relaxation and peace without the lingering aftermath of regret, compromised sleep, or potential health risks.
The prospect of stepping into a new wellness routine can be daunting. Will it be hard? Does it require special equipment? Will it even work? When it comes to yoga nidra, the answer is much simpler than we might think. No need for handstands or chants; it’s all about relaxation. What's even better, it doesn’t require a lot of bells and whistles: just a little preparation, a dash of commitment, and voila! You’re on the road to restful nights and stress-free days.
Here are some tips on how to get started on yoga nidra practice.
Creating a conducive environment for relaxation is the first critical step in yoga nidra. Identify a quiet corner of your home where interruptions are minimal. A yoga mat adds a touch of comfort. For an extra level of coziness, throw in a head pillow and a blanket. The goal is to create a sanctuary where you can escape, even if it's just for 20 to 45 minutes.
It’s one thing to do yoga nidra once, but the real benefits accumulate over time with regular practice. Whether it's directly after a long day at work or just before you hit the sack, identify a timeslot you can consistently commit to. Consistency not only enhances the benefits but also conditions the mind and body to enter a state of relaxation more easily over time.
The internet has made yoga nidra incredibly accessible. Numerous apps and online platforms offer guided sessions, often led by certified instructors. It’s as easy as hitting play. However, not all guides are created equal, so it may take a few tries to find a voice or a style that resonates with you. A little trial and error is part of the journey.
Rather than reaching for that evening glass of wine, consider swapping it out for a yoga nidra session. To assess the impact, keep a log for a week detailing your sleep quality and mood the following day. You might just find that your body and mind thank you for making the switch.
When it comes to inducing relaxation, our olfactory sense is a powerful ally. Prior to your yoga nidra session, consider diffusing essential oils like lavender or chamomile. Research has shown that these oils have a calming effect on the nervous system, making them an excellent companion to your practice.
Who said that relaxation has to be a solo venture? If other family members are also battling stress or poor sleep, introduce them to yoga nidra. You can even make it a group activity, adding another layer of familial bonding to the mix. It's like a slumber party, but one where everyone wakes up feeling genuinely refreshed.
Quantifying your progress can be motivating. Use a sleep tracker to monitor how well you're sleeping after incorporating yoga nidra into your routine. Track metrics like sleep duration and quality. Additionally, journaling about your emotional state can provide qualitative insights into the changes you’re experiencing.
Yoga nidra isn’t a magical cure-all, but it does offer an accessible, scientifically-backed pathway to increased well-being. With a bit of preparation and commitment, this ancient practice can become a modern-day elixir for better sleep and reduced stress. Think of it as taking a staycation whenever you need it, no travel required.So why not trade that drink for something that offers a deeper sense of peace and a better night's sleep?
Gain insight into how trauma affects our physical, mental, and emotional health – and why people who have experienced trauma tend to turn to alcohol for relief.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You constantly feel on edge, in a perpetual state of anxiety and stress. You have trouble sleeping and just can’t seem to relax. The only relief you get comes from alcohol, but even then, it never seems to last: you always return to a high-strung state of hypervigilance.
Living with trauma can be incredibly debilitating, affecting nearly every part of our lives. In this post, we’ll gain insight into why people who have experienced trauma are more likely to struggle with alcohol misuse. We’ll also look at healthier coping mechanisms and ways to heal from trauma. What is the link between PTSD and alcoholism (as well as complex trauma and alcohol)? Let’s get started.
There are many different definitions for trauma, but at root, trauma is the lasting emotional response resulting from experiencing a distressing event. Trauma can be experienced in a number of different settings: at home, school, or in the wider community.
There are a number of different types of trauma, which generally fall into two categories: type 1 and type 2 trauma. Type 1 trauma — otherwise referred to as shock or acute trauma — refers to unexpected, single-incident traumas:
Type 2 trauma — otherwise referred to as complex trauma — describes trauma which may have been experienced as part of childhood or in the early stages of development. It might involve repeated events, like ongoing emotional abuse or childhood neglect:
Some experts break down traumas into “big T” and “little t” events. “Big T” traumas are usually associated with things like military combat and sexual assault. “Little t” traumas may involve emotional abuse or bullying. However, it’s worth noting that repeated exposure to “little t” traumas may cause as much emotional harm as exposure to “big T” traumas.
Trauma can happen at any age and each person’s experience is unique. But trauma usually has lasting adverse effects on our mental, physical, emotional, and social well-being. These are some of the more common symptoms of trauma:
Trauma can also become evident physically through chronic pain, sleep problems, chest pain, or headaches. While not everyone who has experienced a traumatic event will have long-lasting effects, around 20% of people will develop post-traumatic stress disorder (PTSD).
Research shows that going through a trauma — whether or not we develop PTSD — can lead to alcohol misuse. In fact, up to 75% of people who survive abuse or violent traumatic events report drinking problems. Up to a third of those who survive traumatic accidents, illness, or disaster report misusing alcohol.
Interestingly, the risk is slightly higher for women: studies show that women with PTSD are 2.5 times more likely to struggle with alcohol misuse than women without PTSD, while men with PTSD are 2 times more likely than men without it.
Furthermore, in a survey of adolescents receiving treatment for substance use, more than 70% had a history of trauma exposure. And 60-80% of Vietnam veterans seeking PTSD treatment have alcohol use issues, often binge drinking in response to traumatic memories.
What is it about trauma that can cause people to struggle with alcohol misuse? To understand this connection, it’s helpful to first look at how trauma affects the brain. We might not realize it, but undergoing trauma can cause long-term changes in our neurobiology.
Researchers have found that trauma physically alters the structure and function of our brain. Three different areas of the brain are most affected by trauma:
Taken together, these changes in the brain can cause unpleasant symptoms associated with trauma, such as panic, flashbacks, and hypervigilance. Essentially, when we experience trauma, our alarm system becomes overly sensitive and is triggered much more easily. This can leave us in a perpetual state of “alarm,” wreaking havoc on our mental and physical health.
To alleviate these symptoms, many people who experienced trauma start turning to alcohol or other substances for temporary relief. They might use alcohol to manage or numb their emotions, or avoid or forget traumatic memories. Since alcohol triggers the release of dopamine — the “feel good” chemical — drinking alcohol can help us feel better, but only temporarily.
Sadly, even though alcohol can provide a sense of relief, it actually worsens and prolongs trauma-related symptoms. In fact, studies show that alcohol can increase anger and irritability, depression, anxiety, and insomnia. This can create a dangerous cycle.
For instance, many people with trauma have trouble falling and staying asleep due to memories related to trauma or intrusive thoughts. They might turn to alcohol to help them relax and get a good night’s sleep. However, research confirms that alcohol disrupts our sleep and reduces overall quality. Inadequate sleep further contributes to a poor mood and anxiety, which can cause us to turn to alcohol for relief, perpetuating a destructive cycle.
Furthermore, research shows that if we have both PTSD and alcohol misuse, we’re more likely to have other mental or physical health problems. For instance, up to half of adults with both PTSD and alcohol misuse have one more of the following problems:
The bottom line? While alcohol can briefly dull the effects of trauma or manage associated distress, it doesn’t treat the underlying cause and ends up exacerbating symptoms over time.
Healing and recovering from trauma is not easy, but it is possible. It usually involves participating in trauma-focused psychotherapy. These are a few of the most effective types:
Depending on the severity of our condition, a medical professional might also prescribe certain medications to help us manage symptoms. The most commonly prescribed medications for trauma are antidepressants known as selective serotonin reuptake inhibitors (SSRIs), including Zoloft, Paxil, and Prozac. Research shows that these medications can help control some of the main symptoms of trauma, such as sadness, anxiety, anger, and sleep problems.
In addition to psychotherapy, self-care techniques that nourish our mental and physical well-being can be helpful. While we might not experience immediate relief, practicing these regularly will likely lead to improvements:
Trauma comes in many different forms. While each person’s experience is unique, it often leaves a lasting impact that wreaks havoc on our physical, mental, emotional, and social well-being. It’s not uncommon for people suffering from trauma to turn to alcohol as a way to cope with the difficult thoughts and emotions related to their experience. While alcohol provides temporary relief, it only exacerbates symptoms in the long run. To truly heal and recover, it’s vital to seek professional treatment in the form of psychotherapy and/or medication.
If you’ve been using alcohol to cope with trauma, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and become healthier, happier versions of themselves.
You constantly feel on edge, in a perpetual state of anxiety and stress. You have trouble sleeping and just can’t seem to relax. The only relief you get comes from alcohol, but even then, it never seems to last: you always return to a high-strung state of hypervigilance.
Living with trauma can be incredibly debilitating, affecting nearly every part of our lives. In this post, we’ll gain insight into why people who have experienced trauma are more likely to struggle with alcohol misuse. We’ll also look at healthier coping mechanisms and ways to heal from trauma. What is the link between PTSD and alcoholism (as well as complex trauma and alcohol)? Let’s get started.
There are many different definitions for trauma, but at root, trauma is the lasting emotional response resulting from experiencing a distressing event. Trauma can be experienced in a number of different settings: at home, school, or in the wider community.
There are a number of different types of trauma, which generally fall into two categories: type 1 and type 2 trauma. Type 1 trauma — otherwise referred to as shock or acute trauma — refers to unexpected, single-incident traumas:
Type 2 trauma — otherwise referred to as complex trauma — describes trauma which may have been experienced as part of childhood or in the early stages of development. It might involve repeated events, like ongoing emotional abuse or childhood neglect:
Some experts break down traumas into “big T” and “little t” events. “Big T” traumas are usually associated with things like military combat and sexual assault. “Little t” traumas may involve emotional abuse or bullying. However, it’s worth noting that repeated exposure to “little t” traumas may cause as much emotional harm as exposure to “big T” traumas.
Trauma can happen at any age and each person’s experience is unique. But trauma usually has lasting adverse effects on our mental, physical, emotional, and social well-being. These are some of the more common symptoms of trauma:
Trauma can also become evident physically through chronic pain, sleep problems, chest pain, or headaches. While not everyone who has experienced a traumatic event will have long-lasting effects, around 20% of people will develop post-traumatic stress disorder (PTSD).
Research shows that going through a trauma — whether or not we develop PTSD — can lead to alcohol misuse. In fact, up to 75% of people who survive abuse or violent traumatic events report drinking problems. Up to a third of those who survive traumatic accidents, illness, or disaster report misusing alcohol.
Interestingly, the risk is slightly higher for women: studies show that women with PTSD are 2.5 times more likely to struggle with alcohol misuse than women without PTSD, while men with PTSD are 2 times more likely than men without it.
Furthermore, in a survey of adolescents receiving treatment for substance use, more than 70% had a history of trauma exposure. And 60-80% of Vietnam veterans seeking PTSD treatment have alcohol use issues, often binge drinking in response to traumatic memories.
What is it about trauma that can cause people to struggle with alcohol misuse? To understand this connection, it’s helpful to first look at how trauma affects the brain. We might not realize it, but undergoing trauma can cause long-term changes in our neurobiology.
Researchers have found that trauma physically alters the structure and function of our brain. Three different areas of the brain are most affected by trauma:
Taken together, these changes in the brain can cause unpleasant symptoms associated with trauma, such as panic, flashbacks, and hypervigilance. Essentially, when we experience trauma, our alarm system becomes overly sensitive and is triggered much more easily. This can leave us in a perpetual state of “alarm,” wreaking havoc on our mental and physical health.
To alleviate these symptoms, many people who experienced trauma start turning to alcohol or other substances for temporary relief. They might use alcohol to manage or numb their emotions, or avoid or forget traumatic memories. Since alcohol triggers the release of dopamine — the “feel good” chemical — drinking alcohol can help us feel better, but only temporarily.
Sadly, even though alcohol can provide a sense of relief, it actually worsens and prolongs trauma-related symptoms. In fact, studies show that alcohol can increase anger and irritability, depression, anxiety, and insomnia. This can create a dangerous cycle.
For instance, many people with trauma have trouble falling and staying asleep due to memories related to trauma or intrusive thoughts. They might turn to alcohol to help them relax and get a good night’s sleep. However, research confirms that alcohol disrupts our sleep and reduces overall quality. Inadequate sleep further contributes to a poor mood and anxiety, which can cause us to turn to alcohol for relief, perpetuating a destructive cycle.
Furthermore, research shows that if we have both PTSD and alcohol misuse, we’re more likely to have other mental or physical health problems. For instance, up to half of adults with both PTSD and alcohol misuse have one more of the following problems:
The bottom line? While alcohol can briefly dull the effects of trauma or manage associated distress, it doesn’t treat the underlying cause and ends up exacerbating symptoms over time.
Healing and recovering from trauma is not easy, but it is possible. It usually involves participating in trauma-focused psychotherapy. These are a few of the most effective types:
Depending on the severity of our condition, a medical professional might also prescribe certain medications to help us manage symptoms. The most commonly prescribed medications for trauma are antidepressants known as selective serotonin reuptake inhibitors (SSRIs), including Zoloft, Paxil, and Prozac. Research shows that these medications can help control some of the main symptoms of trauma, such as sadness, anxiety, anger, and sleep problems.
In addition to psychotherapy, self-care techniques that nourish our mental and physical well-being can be helpful. While we might not experience immediate relief, practicing these regularly will likely lead to improvements:
Trauma comes in many different forms. While each person’s experience is unique, it often leaves a lasting impact that wreaks havoc on our physical, mental, emotional, and social well-being. It’s not uncommon for people suffering from trauma to turn to alcohol as a way to cope with the difficult thoughts and emotions related to their experience. While alcohol provides temporary relief, it only exacerbates symptoms in the long run. To truly heal and recover, it’s vital to seek professional treatment in the form of psychotherapy and/or medication.
If you’ve been using alcohol to cope with trauma, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and become healthier, happier versions of themselves.
Does alcohol cause MS? And if we have MS, is it ok to drink alcohol? Find out in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re out to dinner on a Friday night with friends, laughter and enjoying some light conversation after a long work week. The waitress comes around to take your order and you’re about to ask for your usual — a glass of red wine — but you catch yourself: you’ve just been diagnosed with multiple sclerosis (MS). Is it okay to consume alcohol, or will it make your symptoms worse?
In this post, we’ll explore what multiple sclerosis (MS) is, how alcohol impacts people living with the condition, and offer tips on how to manage it. Let’s get started!
Multiple sclerosis (MS) is a chronic disease of the central nervous system that disrupts communication within the brain and spinal cord. It’s believed to be an autoimmune disorder — a condition in which the body attacks itself by mistake. But environmental factors, infectious agents such as viruses, and genetics can also play a role in the development of MS.
In MS, myelin — the fatty tissue that surrounds and protects nerve fibers — is destroyed in many areas of the brain and spinal cord. The loss of myelin forms scar tissue called “sclerosis.” When the nerves are damaged in this way, they can’t conduct electrical impulses to and from the brain. This interruption of communication signals causes unpredictable symptoms such as numbness, tingling, mood changes, memory problems, pain, and fatigue.
Signs and symptoms of MS vary widely between patients and depend on the location and severity of nerve fiber damage in the central nervous system. Some may have only mild, short-term symptoms, while others experience paralysis and lose their ability to see clearly, write, speak, or walk.
When it comes to the relationship between multiple sclerosis and alcohol, there’s a bit of conflicting evidence. Some studies show that alcohol can temporarily worsen symptoms of the condition, while others suggest it can calm an overactive immune system.
Because MS is a chronic inflammatory condition, scientists believe that it’s caused by an overactive immune system. Because of this, MS therapies often aim to suppress the immune response. Some studies discovered regular alcohol intake suppressed one aspect of immunity. However, there’s a lack of conclusive evidence, so scientists agree that more research needs to be done to determine whether alcohol can benefit people with MS.
What we know for sure, though, is that there are some potential negative consequences of drinking alcohol with MS. Here are some of them:
Okay, so what about a glass of red wine? We often hear that an occasional glass of red wine might be good for us due to its antioxidant properties. Is this true for people with MS?
Interestingly, a 2017 study found that people who consumed three glasses of red wine per week appeared to have lower levels of neurologic disability than those who consumed no alcohol. However, MRI scans also showed that those who drank red wine also had a higher volume of high-intensity lesions than those who didn’t drink red wine.
The bottom line? More research is needed, but we’re confident that abstaining from wine is better for our overall health than indulging in it. In fact, alcohol can increase our risk of other health conditions such as cardiovascular disease, stroke, and certain cancers, all which could make MS worse.
Here again, there’s a bit of conflicting evidence whether alcohol consumption is an environmental risk factor for MS. One study from 2006 showed that people who drank hard liquor daily had a 6.7-fold increased risk of MS. However, a larger 2014 study showed that people who reported moderate alcohol consumption had half the odds of developing MS compared to those who did not drink alcohol.
More recently, two studies found no significant association between drinking alcohol and developing MS. As such, there’s not enough conclusive evidence to say whether alcohol leads to an increased risk of developing the condition.
So, alcohol might not be the best drink of choice for people with MS. But some non-alcoholic drinks are beneficial:
Unfortunately, there is no cure for multiple sclerosis. Treatment usually involves controlling the condition and easing symptoms, but it depends on the stage of the disease and the person’s specific symptoms.
For instance, disease-modifying therapies (DMTs) are medicines that can help people with MS have fewer and less severe relapses. They’re taken as a pill, an injection, or an infusion.
Much of the immune response associated with MS occurs in the early stages of the disease. So aggressive treatment with these medications as early as possible can lower the relapse rate and slow the formation of new lesions.
However, DMTs aren’t suitable for everyone with MS. They’re only prescribed to people with relapsing-remitting MS or some people with primary or secondary progressive MS who have relapses.
Healthcare providers often work with neurologists, physiotherapists, speech or language therapists, and a number of other professionals to determine a personalized treatment plan.
Taking good care of our body — in addition to following a professionally-developed MS treatment plan — can help manage MS symptoms. Here are some tips:
Multiple sclerosis (MS) is a chronic disease of the central nervous system that can cause a variety of symptoms, such as muscle weakness, fatigue, poor coordination, numbness and tingling. While no studies link alcohol consumption to an increased risk of developing MS, alcohol can worsen common MS symptoms like imbalance and lack of coordination. Healthier drinking alternatives include water, coffee, and green tea. In addition to receiving professional medical treatment, people with MS can benefit from eating a healthy diet, exercising their body and brain, and practicing stress management techniques.
If you’re struggling to control your alcohol intake, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and become healthier, stronger, and happier in the process.
You’re out to dinner on a Friday night with friends, laughter and enjoying some light conversation after a long work week. The waitress comes around to take your order and you’re about to ask for your usual — a glass of red wine — but you catch yourself: you’ve just been diagnosed with multiple sclerosis (MS). Is it okay to consume alcohol, or will it make your symptoms worse?
In this post, we’ll explore what multiple sclerosis (MS) is, how alcohol impacts people living with the condition, and offer tips on how to manage it. Let’s get started!
Multiple sclerosis (MS) is a chronic disease of the central nervous system that disrupts communication within the brain and spinal cord. It’s believed to be an autoimmune disorder — a condition in which the body attacks itself by mistake. But environmental factors, infectious agents such as viruses, and genetics can also play a role in the development of MS.
In MS, myelin — the fatty tissue that surrounds and protects nerve fibers — is destroyed in many areas of the brain and spinal cord. The loss of myelin forms scar tissue called “sclerosis.” When the nerves are damaged in this way, they can’t conduct electrical impulses to and from the brain. This interruption of communication signals causes unpredictable symptoms such as numbness, tingling, mood changes, memory problems, pain, and fatigue.
Signs and symptoms of MS vary widely between patients and depend on the location and severity of nerve fiber damage in the central nervous system. Some may have only mild, short-term symptoms, while others experience paralysis and lose their ability to see clearly, write, speak, or walk.
When it comes to the relationship between multiple sclerosis and alcohol, there’s a bit of conflicting evidence. Some studies show that alcohol can temporarily worsen symptoms of the condition, while others suggest it can calm an overactive immune system.
Because MS is a chronic inflammatory condition, scientists believe that it’s caused by an overactive immune system. Because of this, MS therapies often aim to suppress the immune response. Some studies discovered regular alcohol intake suppressed one aspect of immunity. However, there’s a lack of conclusive evidence, so scientists agree that more research needs to be done to determine whether alcohol can benefit people with MS.
What we know for sure, though, is that there are some potential negative consequences of drinking alcohol with MS. Here are some of them:
Okay, so what about a glass of red wine? We often hear that an occasional glass of red wine might be good for us due to its antioxidant properties. Is this true for people with MS?
Interestingly, a 2017 study found that people who consumed three glasses of red wine per week appeared to have lower levels of neurologic disability than those who consumed no alcohol. However, MRI scans also showed that those who drank red wine also had a higher volume of high-intensity lesions than those who didn’t drink red wine.
The bottom line? More research is needed, but we’re confident that abstaining from wine is better for our overall health than indulging in it. In fact, alcohol can increase our risk of other health conditions such as cardiovascular disease, stroke, and certain cancers, all which could make MS worse.
Here again, there’s a bit of conflicting evidence whether alcohol consumption is an environmental risk factor for MS. One study from 2006 showed that people who drank hard liquor daily had a 6.7-fold increased risk of MS. However, a larger 2014 study showed that people who reported moderate alcohol consumption had half the odds of developing MS compared to those who did not drink alcohol.
More recently, two studies found no significant association between drinking alcohol and developing MS. As such, there’s not enough conclusive evidence to say whether alcohol leads to an increased risk of developing the condition.
So, alcohol might not be the best drink of choice for people with MS. But some non-alcoholic drinks are beneficial:
Unfortunately, there is no cure for multiple sclerosis. Treatment usually involves controlling the condition and easing symptoms, but it depends on the stage of the disease and the person’s specific symptoms.
For instance, disease-modifying therapies (DMTs) are medicines that can help people with MS have fewer and less severe relapses. They’re taken as a pill, an injection, or an infusion.
Much of the immune response associated with MS occurs in the early stages of the disease. So aggressive treatment with these medications as early as possible can lower the relapse rate and slow the formation of new lesions.
However, DMTs aren’t suitable for everyone with MS. They’re only prescribed to people with relapsing-remitting MS or some people with primary or secondary progressive MS who have relapses.
Healthcare providers often work with neurologists, physiotherapists, speech or language therapists, and a number of other professionals to determine a personalized treatment plan.
Taking good care of our body — in addition to following a professionally-developed MS treatment plan — can help manage MS symptoms. Here are some tips:
Multiple sclerosis (MS) is a chronic disease of the central nervous system that can cause a variety of symptoms, such as muscle weakness, fatigue, poor coordination, numbness and tingling. While no studies link alcohol consumption to an increased risk of developing MS, alcohol can worsen common MS symptoms like imbalance and lack of coordination. Healthier drinking alternatives include water, coffee, and green tea. In addition to receiving professional medical treatment, people with MS can benefit from eating a healthy diet, exercising their body and brain, and practicing stress management techniques.
If you’re struggling to control your alcohol intake, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and become healthier, stronger, and happier in the process.
Maslow's hierarchy of needs serves as a guide to understanding our inner motivations. Dive into each layer, from basic survival to self-actualization, and embrace a holistic journey to 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!
Jenna is swamped at her desk, her work demands piling up and a deadline fast approaching. Yet all she can think about is the growling in her stomach. Later, when lunch is done, she wonders about her friends' group chat buzzing with messages and if she's missing out. By evening, she contemplates her career path and wonders if she's making a mark in the world.
Jenna's journey through her day captures the essence of what the renowned psychologist Abraham Maslow identified as the hierarchy of human needs. Ranging from the basic to the profound, Maslow's hierarchy of needs explains why, at times, our immediate physical needs can overshadow deeper emotional or intellectual pursuits, and vice versa. What is the hierarchy of needs all about? Let’s find out!
Abraham Maslow, born in 1908 in Brooklyn, New York, stands out as one of the most influential psychologists of the 20th century. His early life, marked by academic struggles and experiences with anti-Semitism, eventually led him to immerse himself in the world of psychology. Maslow pursued his academic endeavors at the City College of New York and later at the University of Wisconsin, where he earned his Ph.D. in psychology in 1934.
On his professional journey, dotted with teaching stints and extensive research, Maslow gravitated towards understanding human potential and the nature of mental health. Rather than focusing on the pathology or what was "wrong" with people, as many of his contemporaries did, Maslow was more interested in understanding positive human qualities and the potential for growth. This emphasis on positive psychology set him apart.
The genesis of his renowned "hierarchy of needs" can be traced back to his dissatisfaction with the deterministic theories of his time. While Freud emphasized the darker aspects of psychology and behaviorism underscored external stimuli, Maslow believed in the innate human drive towards self-actualization — the desire to realize one's fullest potential. Maslow’s hierarchy, structured as a pyramid, detailed a progression of human needs, starting from the most basic physiological needs to the pinnacle: self-actualization.
Drawing inspiration from his observations, interactions with accomplished individuals, and insights from various cultures, Maslow formulated this hierarchy of needs. He posited that for higher needs to emerge and dominate behavior, the lower levels of needs must be sufficiently satisfied. His work, encapsulated in his book Motivation and Personality (1954), transformed the realm of psychology, laying the groundwork for humanistic psychology and challenging the prevailing paradigms.
Abraham Maslow’s visionary perspective reshaped the way we understand human motivation and potential, leaving an indelible mark on psychology.
Navigating the nuances of human behavior has always piqued our collective curiosity. Maslow's hierarchy of needs offers a valuable lens through which we can better understand our inherent motivations and desires. While the layers of the pyramid of needs might seem self-explanatory at first glance, a closer look reveals profound insights into the intricate realm of human existence.
The foundation of Maslow's hierarchy rests upon physiological needs, the elemental requirements for human survival:
Imagine trying to focus on a complex task with a growling stomach, or making a crucial life decision when sleep-deprived. It's nearly impossible! Like Jenna's overpowering lunchtime hunger, physiological needs, when unmet, dominate our attention, revealing their fundamental significance in the hierarchy.
Having satiated our immediate physiological needs, our quest for safety and security takes precedence. This layer goes beyond the obvious physical safety:
The prominence of safety needs underscores our innate desire for predictability and stability in an inherently unpredictable world.
We humans are social beings; we have an intrinsic yearning for meaningful connections. The third layer of the pyramid encapsulates this desire for social needs:
Like Jenna's instinct to check her buzzing group chat, our social needs manifest in myriad ways, from seeking companionship to fearing isolation.
Beyond the communal, we pivot to the self. Our esteem, both internal and external, centers around recognition and respect:
For people introspecting about career trajectories or life choices, the quest for esteem influences decisions and shapes life paths.
At the top of the pyramid is self-actualization, the highest form of personal fulfillment. It isn't about material gains but an internal journey:
Self-actualization is a lifelong journey, the quest to become the best version of ourselves. Only a lucky few truly succeed, but the journey itself is worth the effort.
Maslow's hierarchy depicts the multifaceted journey of human existence. Each layer, with its distinct needs, offers insights into the complexities of human behavior, motivations, and aspirations. By understanding and addressing each layer, we can embark on a path to fulfillment and well-being.
Juggling personal, professional, and social commitments can leave us in a tizzy. The days blend into weeks, and before we know it, we're caught up in routines without truly understanding the underpinnings of our actions, desires, and motivations. In times like this, Maslow's hierarchy serves not just as a theoretical construct, but as a tool to comprehend and enhance our life. Why is understanding this pyramid so beneficial? Let's dive into what the science says.
It's easy to drift through life without a sense of direction. Recognizing where we stand on Maslow's hierarchy of needs can give us clarity about our current state. Are we struggling with basic needs or seeking purpose and fulfillment? By pinpointing our position, we can be more attuned to our emotions, reactions, and desires, leading to enhanced self-awareness and, in turn, greater well-being.
When frustrated or unfulfilled, understanding Maslow’s hierarchy of needs can guide our approach to finding solutions. If we’re feeling disconnected and lonely, recognizing the need for love and belonging can pave the way for targeted actions, such as joining social groups or seeking counseling. With the hierarchy as a roadmap, our problem-solving becomes more structured, efficient, and effective.
A key facet of Maslow's pyramid revolves around interpersonal relationships, highlighting their significance. Once we understand the importance of connections in both the love and belonging and the esteem stages, we can prioritize building and maintaining healthy relationships. Recognizing that we're interconnected can foster empathy, understanding, and enhanced connections with others.
Evidence suggests that improving our relationships doesn’t only improve our emotional well-being: it also boosts our physical health. A 2017 study found that adequate social support has the potential to control blood sugar levels, improve cancer survival rates, and even reduce the risk of death from heart disease.
During transitions — from career changes to personal milestones — our position on the pyramid fluctuates. For example, someone who's recently retired might find themselves grappling with self-worth and purpose. Understanding and working with Maslow's hierarchy can make our transitions smoother and more meaningful.
How can a psychological theory impact productivity? Consider this: if we’re aware that our safety needs are unmet due to financial instability, we can take proactive steps to address them. If we’re aware that our self-worth isn’t what it could be, we can pursue mastery of a new skill or set out a goal and a path to achieving it. By meeting our needs at each level, we free up mental and emotional bandwidth, boosting productivity and motivation in other endeavors.
Physical health is undeniably essential — but mental and emotional well-being are equally crucial. By catering to our physiological needs, Maslow's hierarchy advocates for a holistic approach to health. Understanding and addressing each level ensures a balanced life, in which physical, emotional, and mental facets are given due attention, leading to a comprehensive sense of well-being.
One 2023 study actually found that individuals living with diabetes who conceptualized their situation through the hierarchy of needs had improved health outcomes.
Personal growth isn't a destination; it’s a continuous journey. The pinnacle of Maslow's hierarchy, self-actualization, underscores the importance of seeking purpose, creativity, and growth. As we evolve, our understanding of this stage might change, pushing us to explore new avenues, learn, and grow. With the pyramid as a guide, the journey of personal development becomes structured, purposeful, and fulfilling.
Navigating the intricacies of human motivation can feel like traversing a dense forest without a map. Fortunately, Maslow's hierarchy of needs offers a clear pathway to understanding and fulfilling our deepest desires and necessities. With this in mind, here's an action plan designed to guide you through each layer of the pyramid.
The journey begins at the physiological level, life’s essential building blocks.
The second layer revolves around safety, both immediate and long-term.
Humans are inherently social, and meaningful connections are crucial for our well-being.
Esteem isn't just about external validation; it’s also about internal acknowledgment.
Never stagnate! The world is a treasure trove of knowledge; find what interests you and pursue it.
True self-worth often stems from the value we bring to others.
Self-actualization is the pursuit of the soul, a relentless chase of passions and purposes.
The journey through Maslow's hierarchy is not linear; we may often find ourselves moving back and forth among the different tiers. Yet in this fluctuation lies a valuable lesson for those of us wanting to cut back on or quit alcohol. By understanding our present position within the pyramid and our intrinsic needs, we can pinpoint the triggers or voids that might drive us towards excessive drinking.
People often turn to alcohol when feeling disconnected or unfulfilled, which may indicate gaps in the belongingness or esteem layers of Maslow’s hierarchy. Recognizing these gaps provides an opportunity: instead of using alcohol as a temporary fix, we can address the underlying needs head-on. By seeking genuine connections, affirming our worth, or immersing ourselves in purposeful activities, we create an environment that supports our changing relationship with alcohol.
Progressing through the layers doesn't just signify self-actualization; it highlights the continuous growth and realizations encountered along the way. By intertwining Maslow’s insights with our alcohol moderation or sobriety goals, we’re not just climbing the pyramid; we're building a foundation for a balanced, mindful, and fulfilling life. The beauty of this journey lies in the conscious decisions and reflections that shape our path. In striving for holistic well-being, every step, realization, and choice made towards changing our relationship with alcohol becomes a testament to our evolving self-awareness and strength.
Jenna is swamped at her desk, her work demands piling up and a deadline fast approaching. Yet all she can think about is the growling in her stomach. Later, when lunch is done, she wonders about her friends' group chat buzzing with messages and if she's missing out. By evening, she contemplates her career path and wonders if she's making a mark in the world.
Jenna's journey through her day captures the essence of what the renowned psychologist Abraham Maslow identified as the hierarchy of human needs. Ranging from the basic to the profound, Maslow's hierarchy of needs explains why, at times, our immediate physical needs can overshadow deeper emotional or intellectual pursuits, and vice versa. What is the hierarchy of needs all about? Let’s find out!
Abraham Maslow, born in 1908 in Brooklyn, New York, stands out as one of the most influential psychologists of the 20th century. His early life, marked by academic struggles and experiences with anti-Semitism, eventually led him to immerse himself in the world of psychology. Maslow pursued his academic endeavors at the City College of New York and later at the University of Wisconsin, where he earned his Ph.D. in psychology in 1934.
On his professional journey, dotted with teaching stints and extensive research, Maslow gravitated towards understanding human potential and the nature of mental health. Rather than focusing on the pathology or what was "wrong" with people, as many of his contemporaries did, Maslow was more interested in understanding positive human qualities and the potential for growth. This emphasis on positive psychology set him apart.
The genesis of his renowned "hierarchy of needs" can be traced back to his dissatisfaction with the deterministic theories of his time. While Freud emphasized the darker aspects of psychology and behaviorism underscored external stimuli, Maslow believed in the innate human drive towards self-actualization — the desire to realize one's fullest potential. Maslow’s hierarchy, structured as a pyramid, detailed a progression of human needs, starting from the most basic physiological needs to the pinnacle: self-actualization.
Drawing inspiration from his observations, interactions with accomplished individuals, and insights from various cultures, Maslow formulated this hierarchy of needs. He posited that for higher needs to emerge and dominate behavior, the lower levels of needs must be sufficiently satisfied. His work, encapsulated in his book Motivation and Personality (1954), transformed the realm of psychology, laying the groundwork for humanistic psychology and challenging the prevailing paradigms.
Abraham Maslow’s visionary perspective reshaped the way we understand human motivation and potential, leaving an indelible mark on psychology.
Navigating the nuances of human behavior has always piqued our collective curiosity. Maslow's hierarchy of needs offers a valuable lens through which we can better understand our inherent motivations and desires. While the layers of the pyramid of needs might seem self-explanatory at first glance, a closer look reveals profound insights into the intricate realm of human existence.
The foundation of Maslow's hierarchy rests upon physiological needs, the elemental requirements for human survival:
Imagine trying to focus on a complex task with a growling stomach, or making a crucial life decision when sleep-deprived. It's nearly impossible! Like Jenna's overpowering lunchtime hunger, physiological needs, when unmet, dominate our attention, revealing their fundamental significance in the hierarchy.
Having satiated our immediate physiological needs, our quest for safety and security takes precedence. This layer goes beyond the obvious physical safety:
The prominence of safety needs underscores our innate desire for predictability and stability in an inherently unpredictable world.
We humans are social beings; we have an intrinsic yearning for meaningful connections. The third layer of the pyramid encapsulates this desire for social needs:
Like Jenna's instinct to check her buzzing group chat, our social needs manifest in myriad ways, from seeking companionship to fearing isolation.
Beyond the communal, we pivot to the self. Our esteem, both internal and external, centers around recognition and respect:
For people introspecting about career trajectories or life choices, the quest for esteem influences decisions and shapes life paths.
At the top of the pyramid is self-actualization, the highest form of personal fulfillment. It isn't about material gains but an internal journey:
Self-actualization is a lifelong journey, the quest to become the best version of ourselves. Only a lucky few truly succeed, but the journey itself is worth the effort.
Maslow's hierarchy depicts the multifaceted journey of human existence. Each layer, with its distinct needs, offers insights into the complexities of human behavior, motivations, and aspirations. By understanding and addressing each layer, we can embark on a path to fulfillment and well-being.
Juggling personal, professional, and social commitments can leave us in a tizzy. The days blend into weeks, and before we know it, we're caught up in routines without truly understanding the underpinnings of our actions, desires, and motivations. In times like this, Maslow's hierarchy serves not just as a theoretical construct, but as a tool to comprehend and enhance our life. Why is understanding this pyramid so beneficial? Let's dive into what the science says.
It's easy to drift through life without a sense of direction. Recognizing where we stand on Maslow's hierarchy of needs can give us clarity about our current state. Are we struggling with basic needs or seeking purpose and fulfillment? By pinpointing our position, we can be more attuned to our emotions, reactions, and desires, leading to enhanced self-awareness and, in turn, greater well-being.
When frustrated or unfulfilled, understanding Maslow’s hierarchy of needs can guide our approach to finding solutions. If we’re feeling disconnected and lonely, recognizing the need for love and belonging can pave the way for targeted actions, such as joining social groups or seeking counseling. With the hierarchy as a roadmap, our problem-solving becomes more structured, efficient, and effective.
A key facet of Maslow's pyramid revolves around interpersonal relationships, highlighting their significance. Once we understand the importance of connections in both the love and belonging and the esteem stages, we can prioritize building and maintaining healthy relationships. Recognizing that we're interconnected can foster empathy, understanding, and enhanced connections with others.
Evidence suggests that improving our relationships doesn’t only improve our emotional well-being: it also boosts our physical health. A 2017 study found that adequate social support has the potential to control blood sugar levels, improve cancer survival rates, and even reduce the risk of death from heart disease.
During transitions — from career changes to personal milestones — our position on the pyramid fluctuates. For example, someone who's recently retired might find themselves grappling with self-worth and purpose. Understanding and working with Maslow's hierarchy can make our transitions smoother and more meaningful.
How can a psychological theory impact productivity? Consider this: if we’re aware that our safety needs are unmet due to financial instability, we can take proactive steps to address them. If we’re aware that our self-worth isn’t what it could be, we can pursue mastery of a new skill or set out a goal and a path to achieving it. By meeting our needs at each level, we free up mental and emotional bandwidth, boosting productivity and motivation in other endeavors.
Physical health is undeniably essential — but mental and emotional well-being are equally crucial. By catering to our physiological needs, Maslow's hierarchy advocates for a holistic approach to health. Understanding and addressing each level ensures a balanced life, in which physical, emotional, and mental facets are given due attention, leading to a comprehensive sense of well-being.
One 2023 study actually found that individuals living with diabetes who conceptualized their situation through the hierarchy of needs had improved health outcomes.
Personal growth isn't a destination; it’s a continuous journey. The pinnacle of Maslow's hierarchy, self-actualization, underscores the importance of seeking purpose, creativity, and growth. As we evolve, our understanding of this stage might change, pushing us to explore new avenues, learn, and grow. With the pyramid as a guide, the journey of personal development becomes structured, purposeful, and fulfilling.
Navigating the intricacies of human motivation can feel like traversing a dense forest without a map. Fortunately, Maslow's hierarchy of needs offers a clear pathway to understanding and fulfilling our deepest desires and necessities. With this in mind, here's an action plan designed to guide you through each layer of the pyramid.
The journey begins at the physiological level, life’s essential building blocks.
The second layer revolves around safety, both immediate and long-term.
Humans are inherently social, and meaningful connections are crucial for our well-being.
Esteem isn't just about external validation; it’s also about internal acknowledgment.
Never stagnate! The world is a treasure trove of knowledge; find what interests you and pursue it.
True self-worth often stems from the value we bring to others.
Self-actualization is the pursuit of the soul, a relentless chase of passions and purposes.
The journey through Maslow's hierarchy is not linear; we may often find ourselves moving back and forth among the different tiers. Yet in this fluctuation lies a valuable lesson for those of us wanting to cut back on or quit alcohol. By understanding our present position within the pyramid and our intrinsic needs, we can pinpoint the triggers or voids that might drive us towards excessive drinking.
People often turn to alcohol when feeling disconnected or unfulfilled, which may indicate gaps in the belongingness or esteem layers of Maslow’s hierarchy. Recognizing these gaps provides an opportunity: instead of using alcohol as a temporary fix, we can address the underlying needs head-on. By seeking genuine connections, affirming our worth, or immersing ourselves in purposeful activities, we create an environment that supports our changing relationship with alcohol.
Progressing through the layers doesn't just signify self-actualization; it highlights the continuous growth and realizations encountered along the way. By intertwining Maslow’s insights with our alcohol moderation or sobriety goals, we’re not just climbing the pyramid; we're building a foundation for a balanced, mindful, and fulfilling life. The beauty of this journey lies in the conscious decisions and reflections that shape our path. In striving for holistic well-being, every step, realization, and choice made towards changing our relationship with alcohol becomes a testament to our evolving self-awareness and strength.
Worried about a drunk friend? Learn practical steps to support someone struggling with alcohol misuse and start a caring, honest conversation.
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!
Your usual get-togethers have started to feel… different. You've noticed your friend gulping down drinks, and later, they don’t remember much of your conversation. It leaves you with a knot in your stomach, wondering if you’re overreacting. Handling a drunk friend is incredibly difficult, and the fear of saying the wrong thing can be paralyzing. You just want to help, but you don't know how. This guide will walk you through what to do, from managing the immediate situation to approaching a more serious conversation with care.
You’re starting to get concerned and want to be a good friend, but don’t know where or how to start. You don’t even know if you should start. Is this something they can manage on their own, or can you do something to help?
In this post, we’ll explore how to talk to a friend about their drinking (and how to confront an alcoholic). We’ll also offer tips for what we can do to help an alcoholic friend. Let’s dive in!
Sadly, for many people, drinking is an ordinary part of life. Alcohol’s effects vary widely from person to person, so it’s not always easy to tell if someone’s alcohol intake has crossed the line from responsible, social drinking to alcohol misuse.
While there’s no specific amount of alcohol that indicates someone is struggling with alcohol, certain signs indicate that they might need help. Here are some of them:
The bottom line? Educating ourselves on the warning signs and symptoms of alcohol misuse is an important first step in helping our friend. The more we know, the easier it is to spot problematic behaviors or patterns.
While having a long-term conversation about your friend’s drinking is important, sometimes you need to act in the moment. If you find yourself with a friend who has had too much to drink, your immediate priority is their safety. Knowing how to respond can make a significant difference and prevent a dangerous situation from getting worse. It’s about staying calm, assessing the situation clearly, and taking simple, practical steps to keep them safe until they are sober. This isn’t the time for a heart-to-heart; it’s the time for responsible and supportive action.
First, you need to recognize when a friend has moved past tipsy and into a state of intoxication where they might need help. The signs can range from subtle to obvious, and how alcohol affects someone depends on many factors. Paying attention to their behavior and physical state is key to knowing when to step in. It’s not about judging them, but about being a good friend who can spot trouble before it escalates. Being aware of these signs allows you to act quickly and appropriately to ensure their well-being.
Look for clear indicators that your friend is very drunk. You might notice their speech becoming slurred or that they’re having trouble walking straight and are stumbling. They may struggle to maintain eye contact, feel excessively hot or cold, or seem short of breath. Other common signs include nausea, vomiting, or acting in a way that’s out of character for them. In more serious cases, they might pass out. These are all signals that their body is struggling to process the amount of alcohol they’ve consumed and that they need your support.
It’s important to remember that alcohol affects everyone differently. How intoxicated someone becomes isn't just about the number of drinks they've had. Factors like their body size, how much they’ve eaten that day, and whether they drink alcohol regularly all play a role in their tolerance and how their body processes alcohol. Because of these variables, you can't assume your friend will be fine just because they drank the same amount as someone else. You can get a better idea of how these factors interact by using a Blood Alcohol Content (BAC) calculator.
Once you’ve identified that a friend needs help, your next steps are focused on creating a safe environment for them to sober up. This means removing potential hazards and making them as comfortable as possible while their body works to metabolize the alcohol. Your calm and steady presence can be incredibly reassuring. Remember, time is the only thing that truly sobers someone up, so your role is to manage their safety in the interim.
Gently guide your friend to a quiet and comfortable place away from the noise and activity. A couch or a bed is ideal. The goal is to minimize their movement, as they are likely to be unsteady on their feet and could easily fall and injure themselves. Don’t try to make them walk it off. Just help them settle into a safe spot where you can keep an eye on them. Make sure they have a glass of water, but don’t force them to drink it.
If your friend wants to lie down, it is crucial that you place them on their side with their top knee bent to keep them from rolling onto their stomach or back. This is known as the recovery position. The primary reason for this is to prevent them from choking if they vomit while lying down. If they are on their back, they could inhale their vomit, which can be fatal. This simple step is one of the most important things you can do to keep them safe.
If your friend passes out or falls asleep, do not leave them alone. It’s a common misconception that someone can just "sleep it off." You need to monitor them closely. Check on them every 15 minutes or so. Pay attention to their breathing—is it very slow or irregular? Touch their skin—does it feel cold or clammy? Look at their lips and fingernails—are they turning blue? These are serious warning signs that they may need immediate medical attention.
It’s important to be honest with yourself about your own state. If you’ve also been drinking, your judgment may be impaired, and you might not be the best person to take charge of the situation. Your ability to assess the risks and make clear decisions could be compromised. In this case, the most responsible thing you can do is find another friend who is sober to help. If no one else is available, it’s better to call for professional medical help than to try to handle it on your own.
Sometimes, a person drinks a dangerous amount of alcohol in a short period, leading to alcohol poisoning. This is a serious and potentially deadly medical emergency that occurs when the body can no longer handle the high concentration of alcohol in the bloodstream. It can affect breathing, heart rate, and body temperature. Knowing the signs of alcohol poisoning is critical because it requires immediate medical intervention. Hesitating to get help can have devastating consequences, so it’s vital to treat these symptoms with the urgency they demand.
The symptoms of alcohol poisoning are severe and should never be ignored. Watch for persistent vomiting, extreme confusion, and severely slurred speech. A person may have irregular or very slow breathing (less than eight breaths per minute). They might also lose coordination completely, have pale or bluish skin due to low body temperature, or be conscious but completely unresponsive. If someone has passed out and you cannot wake them, you must treat it as a medical emergency. These are all signs that their body’s vital functions are shutting down.
If you suspect someone has alcohol poisoning, call 911 immediately. Don’t wait to see if their symptoms improve on their own. It’s always better to be safe than sorry. You should especially call for help if you are worried about their breathing or if they have passed out and you can’t rouse them. When you call, be prepared to tell the dispatcher the person's symptoms and any information you have about how much they drank. Stay with your friend and follow any instructions the operator gives you until help arrives.
Many people, especially if they are underage, hesitate to call 911 for fear of getting themselves or their friend into legal trouble. However, most states have Good Samaritan Laws designed to protect individuals who seek medical help during an emergency. These laws generally provide immunity from prosecution for minor offenses, like underage drinking, for the person who calls for help and the person who needs it. The purpose of these laws is to encourage people to act responsibly and save lives without fear of legal consequences.
Talking to someone about their drinking is never easy. We might worry that bringing up our concerns will make our friend angry, defensive or lash out. What if they stop talking to us? These concerns are understandable and valid, as these are all common reactions.
However, our friend’s drinking will likely get worse unless we speak up. No matter how hard it is, it’s worth having a conversation. It might be uncomfortable in the short-term, but in the long-run, they’ll probably thank us. Here are some tips for having that conversation:
In addition to knowing what to do and say, it can help to know things to avoid when having a conversation with our friend about their drinking. Here are some tips:
If our friend agrees that they’re struggling with alcohol, but is unsure how to stop drinking, we can help them by discussing potential solutions:
Whichever treatment option your friend chooses, it’s important to support and encourage them. This might involve driving them to a treatment center or AA meeting. It could also mean helping them with daily errands or tasks, taking their dog or cat, or looking after their house while they’re in rehab or getting help.
Supporting your friend doesn’t mean you have to stop spending time together. It might just mean changing how you do it. Suggest activities that don’t revolve around alcohol, like going for a hike, seeing a movie, or trying a new coffee shop. When you are in situations with alcohol, you can be a powerful ally. Before you go out, you can agree on a limit for alcoholic drinks together. While you’re out, try alternating alcoholic drinks with water or soda. If you think your friend has had too much, it’s important to act quickly to help them. The most important thing is to stay with them and make sure they don’t go home alone. Your presence can make a huge difference in keeping them safe.
While your support is invaluable, you don’t have to be your friend’s only resource. In fact, one of the most helpful things you can do is connect them with tools and professional support systems designed to help. Sharing resources empowers your friend to take control of their own journey with guidance from experts. Think of it as giving them a toolkit they can use whenever they need it. Whether they need immediate help in a crisis or are looking for daily support to change their habits, there are incredible resources available that can provide the specific help they need. Presenting these options shows you care and have put thought into practical solutions.
If you believe your friend is in immediate danger or experiencing a mental health crisis, it’s crucial to contact professionals. The Suicide & Crisis Lifeline is available 24/7, and you can reach them by calling or texting 988. This service is free, confidential, and connects you with a trained crisis counselor. For specific guidance on substance use, you can also contact the National Helpline from the Substance Abuse and Mental Health Services Administration (SAMHSA) at 1-800-662-HELP (4357). They provide referrals to local treatment facilities, support groups, and community-based organizations. Having these numbers saved in your phone can help you act quickly if a crisis arises.
For friends who are ready to change their habits but aren’t sure where to start, tools focused on mindful drinking can be incredibly effective. This approach focuses on awareness and moderation rather than complete abstinence. For reference, low-risk drinking guidelines often suggest consuming no more than 14 units of alcohol per week, spread out over several days. Apps like Reframe are built to support this kind of change. Using a neuroscience-based approach, Reframe offers personalized drink tracking, educational courses, and access to a supportive community to help people reduce their alcohol consumption and build healthier habits. It gives your friend a daily, private tool to better understand their patterns and work toward their goals at their own pace.
Alcohol misuse is a serious problem that can significantly interfere with a loved one’s personal and professional life, health, and well-being. If we’re concerned about our friend’s drinking, the first thing we should do is educate ourselves on alcohol misuse and treatment options. Once we do this, we can have a discussion with them — at the right time and place — and express our concerns in a gentle, loving way. While we can’t make an alcoholic friend stop drinking, we can play a role in getting them the help they need.
If your friend or loved one is looking to cut back on their alcohol consumption, you can also encourage them to try Reframe. Although it isn’t a treatment for alcohol use disorder (AUD), our neuroscience-backed app has helped millions of people cut back on drinking gradually.
What if my friend gets angry or defensive when I try to talk to them about their drinking? This is a very common reaction, so try not to take it personally. Your friend might feel ashamed or attacked, even if you approach them with care. The best thing you can do is remain calm and reiterate that you're speaking up because you're concerned about their well-being. You can't force them to see your point of view, but planting the seed is an important first step. The goal isn't to win an argument, but to show you care.
How can I tell the difference between a friend who is dangerously drunk and one who just needs to sleep it off? It’s a myth that someone can always "sleep off" being very drunk. If your friend has passed out, you should never leave them alone. Check on them frequently. Key signs of a medical emergency, like alcohol poisoning, include very slow or irregular breathing, cold or clammy skin, a pale or bluish skin tone, and being completely unresponsive. If you can't wake them up, you need to call 911 immediately.
I'm worried about getting my friend in trouble if I call 911, especially if we're underage. What should I do? Your friend's life is the top priority. Most states have Good Samaritan Laws that offer legal protection to people who call for help in a medical emergency, even if there is underage drinking involved. These laws exist because authorities would rather you save a life than worry about minor legal consequences. Don't let fear stop you from making a call that could be life-saving.
My social life with this friend revolves around drinking. How can I support them without us drifting apart? This is a great opportunity to redefine your friendship beyond bars and parties. Suggest activities that don't involve alcohol, like trying a new restaurant, going for a hike, catching a movie, or picking up a new hobby together. When you do go out, you can be an ally by suggesting you both alternate alcoholic drinks with water. It shows you're committed to spending time with them, not just the activity of drinking.
I feel responsible for my friend's drinking. Is there more I should be doing to make them stop? It's natural to feel this way, but it's important to remember that you are not responsible for your friend's choices or their behavior. You cannot force them to change. Your role is to be a supportive friend by expressing your concern, offering help, and setting healthy boundaries for yourself, like not making excuses for them. Your support is incredibly valuable, but the decision to change is ultimately theirs to make.
Your usual get-togethers have started to feel… different. You've noticed your friend gulping down drinks, and later, they don’t remember much of your conversation. It leaves you with a knot in your stomach, wondering if you’re overreacting. Handling a drunk friend is incredibly difficult, and the fear of saying the wrong thing can be paralyzing. You just want to help, but you don't know how. This guide will walk you through what to do, from managing the immediate situation to approaching a more serious conversation with care.
You’re starting to get concerned and want to be a good friend, but don’t know where or how to start. You don’t even know if you should start. Is this something they can manage on their own, or can you do something to help?
In this post, we’ll explore how to talk to a friend about their drinking (and how to confront an alcoholic). We’ll also offer tips for what we can do to help an alcoholic friend. Let’s dive in!
Sadly, for many people, drinking is an ordinary part of life. Alcohol’s effects vary widely from person to person, so it’s not always easy to tell if someone’s alcohol intake has crossed the line from responsible, social drinking to alcohol misuse.
While there’s no specific amount of alcohol that indicates someone is struggling with alcohol, certain signs indicate that they might need help. Here are some of them:
The bottom line? Educating ourselves on the warning signs and symptoms of alcohol misuse is an important first step in helping our friend. The more we know, the easier it is to spot problematic behaviors or patterns.
While having a long-term conversation about your friend’s drinking is important, sometimes you need to act in the moment. If you find yourself with a friend who has had too much to drink, your immediate priority is their safety. Knowing how to respond can make a significant difference and prevent a dangerous situation from getting worse. It’s about staying calm, assessing the situation clearly, and taking simple, practical steps to keep them safe until they are sober. This isn’t the time for a heart-to-heart; it’s the time for responsible and supportive action.
First, you need to recognize when a friend has moved past tipsy and into a state of intoxication where they might need help. The signs can range from subtle to obvious, and how alcohol affects someone depends on many factors. Paying attention to their behavior and physical state is key to knowing when to step in. It’s not about judging them, but about being a good friend who can spot trouble before it escalates. Being aware of these signs allows you to act quickly and appropriately to ensure their well-being.
Look for clear indicators that your friend is very drunk. You might notice their speech becoming slurred or that they’re having trouble walking straight and are stumbling. They may struggle to maintain eye contact, feel excessively hot or cold, or seem short of breath. Other common signs include nausea, vomiting, or acting in a way that’s out of character for them. In more serious cases, they might pass out. These are all signals that their body is struggling to process the amount of alcohol they’ve consumed and that they need your support.
It’s important to remember that alcohol affects everyone differently. How intoxicated someone becomes isn't just about the number of drinks they've had. Factors like their body size, how much they’ve eaten that day, and whether they drink alcohol regularly all play a role in their tolerance and how their body processes alcohol. Because of these variables, you can't assume your friend will be fine just because they drank the same amount as someone else. You can get a better idea of how these factors interact by using a Blood Alcohol Content (BAC) calculator.
Once you’ve identified that a friend needs help, your next steps are focused on creating a safe environment for them to sober up. This means removing potential hazards and making them as comfortable as possible while their body works to metabolize the alcohol. Your calm and steady presence can be incredibly reassuring. Remember, time is the only thing that truly sobers someone up, so your role is to manage their safety in the interim.
Gently guide your friend to a quiet and comfortable place away from the noise and activity. A couch or a bed is ideal. The goal is to minimize their movement, as they are likely to be unsteady on their feet and could easily fall and injure themselves. Don’t try to make them walk it off. Just help them settle into a safe spot where you can keep an eye on them. Make sure they have a glass of water, but don’t force them to drink it.
If your friend wants to lie down, it is crucial that you place them on their side with their top knee bent to keep them from rolling onto their stomach or back. This is known as the recovery position. The primary reason for this is to prevent them from choking if they vomit while lying down. If they are on their back, they could inhale their vomit, which can be fatal. This simple step is one of the most important things you can do to keep them safe.
If your friend passes out or falls asleep, do not leave them alone. It’s a common misconception that someone can just "sleep it off." You need to monitor them closely. Check on them every 15 minutes or so. Pay attention to their breathing—is it very slow or irregular? Touch their skin—does it feel cold or clammy? Look at their lips and fingernails—are they turning blue? These are serious warning signs that they may need immediate medical attention.
It’s important to be honest with yourself about your own state. If you’ve also been drinking, your judgment may be impaired, and you might not be the best person to take charge of the situation. Your ability to assess the risks and make clear decisions could be compromised. In this case, the most responsible thing you can do is find another friend who is sober to help. If no one else is available, it’s better to call for professional medical help than to try to handle it on your own.
Sometimes, a person drinks a dangerous amount of alcohol in a short period, leading to alcohol poisoning. This is a serious and potentially deadly medical emergency that occurs when the body can no longer handle the high concentration of alcohol in the bloodstream. It can affect breathing, heart rate, and body temperature. Knowing the signs of alcohol poisoning is critical because it requires immediate medical intervention. Hesitating to get help can have devastating consequences, so it’s vital to treat these symptoms with the urgency they demand.
The symptoms of alcohol poisoning are severe and should never be ignored. Watch for persistent vomiting, extreme confusion, and severely slurred speech. A person may have irregular or very slow breathing (less than eight breaths per minute). They might also lose coordination completely, have pale or bluish skin due to low body temperature, or be conscious but completely unresponsive. If someone has passed out and you cannot wake them, you must treat it as a medical emergency. These are all signs that their body’s vital functions are shutting down.
If you suspect someone has alcohol poisoning, call 911 immediately. Don’t wait to see if their symptoms improve on their own. It’s always better to be safe than sorry. You should especially call for help if you are worried about their breathing or if they have passed out and you can’t rouse them. When you call, be prepared to tell the dispatcher the person's symptoms and any information you have about how much they drank. Stay with your friend and follow any instructions the operator gives you until help arrives.
Many people, especially if they are underage, hesitate to call 911 for fear of getting themselves or their friend into legal trouble. However, most states have Good Samaritan Laws designed to protect individuals who seek medical help during an emergency. These laws generally provide immunity from prosecution for minor offenses, like underage drinking, for the person who calls for help and the person who needs it. The purpose of these laws is to encourage people to act responsibly and save lives without fear of legal consequences.
Talking to someone about their drinking is never easy. We might worry that bringing up our concerns will make our friend angry, defensive or lash out. What if they stop talking to us? These concerns are understandable and valid, as these are all common reactions.
However, our friend’s drinking will likely get worse unless we speak up. No matter how hard it is, it’s worth having a conversation. It might be uncomfortable in the short-term, but in the long-run, they’ll probably thank us. Here are some tips for having that conversation:
In addition to knowing what to do and say, it can help to know things to avoid when having a conversation with our friend about their drinking. Here are some tips:
If our friend agrees that they’re struggling with alcohol, but is unsure how to stop drinking, we can help them by discussing potential solutions:
Whichever treatment option your friend chooses, it’s important to support and encourage them. This might involve driving them to a treatment center or AA meeting. It could also mean helping them with daily errands or tasks, taking their dog or cat, or looking after their house while they’re in rehab or getting help.
Supporting your friend doesn’t mean you have to stop spending time together. It might just mean changing how you do it. Suggest activities that don’t revolve around alcohol, like going for a hike, seeing a movie, or trying a new coffee shop. When you are in situations with alcohol, you can be a powerful ally. Before you go out, you can agree on a limit for alcoholic drinks together. While you’re out, try alternating alcoholic drinks with water or soda. If you think your friend has had too much, it’s important to act quickly to help them. The most important thing is to stay with them and make sure they don’t go home alone. Your presence can make a huge difference in keeping them safe.
While your support is invaluable, you don’t have to be your friend’s only resource. In fact, one of the most helpful things you can do is connect them with tools and professional support systems designed to help. Sharing resources empowers your friend to take control of their own journey with guidance from experts. Think of it as giving them a toolkit they can use whenever they need it. Whether they need immediate help in a crisis or are looking for daily support to change their habits, there are incredible resources available that can provide the specific help they need. Presenting these options shows you care and have put thought into practical solutions.
If you believe your friend is in immediate danger or experiencing a mental health crisis, it’s crucial to contact professionals. The Suicide & Crisis Lifeline is available 24/7, and you can reach them by calling or texting 988. This service is free, confidential, and connects you with a trained crisis counselor. For specific guidance on substance use, you can also contact the National Helpline from the Substance Abuse and Mental Health Services Administration (SAMHSA) at 1-800-662-HELP (4357). They provide referrals to local treatment facilities, support groups, and community-based organizations. Having these numbers saved in your phone can help you act quickly if a crisis arises.
For friends who are ready to change their habits but aren’t sure where to start, tools focused on mindful drinking can be incredibly effective. This approach focuses on awareness and moderation rather than complete abstinence. For reference, low-risk drinking guidelines often suggest consuming no more than 14 units of alcohol per week, spread out over several days. Apps like Reframe are built to support this kind of change. Using a neuroscience-based approach, Reframe offers personalized drink tracking, educational courses, and access to a supportive community to help people reduce their alcohol consumption and build healthier habits. It gives your friend a daily, private tool to better understand their patterns and work toward their goals at their own pace.
Alcohol misuse is a serious problem that can significantly interfere with a loved one’s personal and professional life, health, and well-being. If we’re concerned about our friend’s drinking, the first thing we should do is educate ourselves on alcohol misuse and treatment options. Once we do this, we can have a discussion with them — at the right time and place — and express our concerns in a gentle, loving way. While we can’t make an alcoholic friend stop drinking, we can play a role in getting them the help they need.
If your friend or loved one is looking to cut back on their alcohol consumption, you can also encourage them to try Reframe. Although it isn’t a treatment for alcohol use disorder (AUD), our neuroscience-backed app has helped millions of people cut back on drinking gradually.
What if my friend gets angry or defensive when I try to talk to them about their drinking? This is a very common reaction, so try not to take it personally. Your friend might feel ashamed or attacked, even if you approach them with care. The best thing you can do is remain calm and reiterate that you're speaking up because you're concerned about their well-being. You can't force them to see your point of view, but planting the seed is an important first step. The goal isn't to win an argument, but to show you care.
How can I tell the difference between a friend who is dangerously drunk and one who just needs to sleep it off? It’s a myth that someone can always "sleep off" being very drunk. If your friend has passed out, you should never leave them alone. Check on them frequently. Key signs of a medical emergency, like alcohol poisoning, include very slow or irregular breathing, cold or clammy skin, a pale or bluish skin tone, and being completely unresponsive. If you can't wake them up, you need to call 911 immediately.
I'm worried about getting my friend in trouble if I call 911, especially if we're underage. What should I do? Your friend's life is the top priority. Most states have Good Samaritan Laws that offer legal protection to people who call for help in a medical emergency, even if there is underage drinking involved. These laws exist because authorities would rather you save a life than worry about minor legal consequences. Don't let fear stop you from making a call that could be life-saving.
My social life with this friend revolves around drinking. How can I support them without us drifting apart? This is a great opportunity to redefine your friendship beyond bars and parties. Suggest activities that don't involve alcohol, like trying a new restaurant, going for a hike, catching a movie, or picking up a new hobby together. When you do go out, you can be an ally by suggesting you both alternate alcoholic drinks with water. It shows you're committed to spending time with them, not just the activity of drinking.
I feel responsible for my friend's drinking. Is there more I should be doing to make them stop? It's natural to feel this way, but it's important to remember that you are not responsible for your friend's choices or their behavior. You cannot force them to change. Your role is to be a supportive friend by expressing your concern, offering help, and setting healthy boundaries for yourself, like not making excuses for them. Your support is incredibly valuable, but the decision to change is ultimately theirs to make.
