Wondering what group therapy sessions are all about or looking for some mental health group topics? Check out our latest blog for information and tips!
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 hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve decided that alcohol has been taking more than it’s giving, and it’s time to put it in the background and make room for other experiences. That’s amazing — congrats on taking this important step! Now you’re looking for ways to stay on track and gain momentum in your journey. One of the best ways to do this? Team up with others on the same path!
As basketball coach Mike Krzyzewski observes, something magical happens when like-minded people work together: “The thing I loved the most — and still love the most about teaching — is that you can connect with an individual or a group, and see that individual or group exceed their limits.”
And that’s also true about the alcohol journey! Group therapy is a great way to bring out this magic and watch it transform our life. Let’s explore what therapy groups are all about and dive into some lively recovery group topics for discussion!
Group therapy for alcohol misuse helps people with similar challenges gain insight and receive support by coming together on a regular basis. While they’re often part of residential or intensive outpatient treatment programs, standalone group therapy sessions are common as well. It’s all about learning and growing together in a supportive environment with like-minded folks guided by trained professionals to steer the “sobriety ship”!
There are many types of group therapy out there, and the NCBI Substance Abuse Treatment protocol lists some of the most common types:
Now that we have the lay of the land, let’s dig deeper into the benefits of group therapy from a scientific perspective. Time to discover the power of sharing!
“All of us are mentors. You’re mentors right here and now. And one of the things I’ve always done throughout my life, I have always found that person, that group of people that I was going to reach my hand out and help bring them along with me.” — Michelle Obama
According to the NCBI, group therapy has many benefits:
With all this info about group therapy, you may be wondering what group therapy members actually talk about. Let’s get into it!
Now for the fun part: here are some recovery topics for groups that can spark discussions, lead to insights, and make cutting back on alcohol easier:
As Annie Grace suggests in The Alcohol Experiment, imagine a world in which alcohol is less accepted than it is today. While in reality alcohol “is the only drug on the planet you have to justify not taking,” this doesn’t need to be the case.
How would your experience of quitting or cutting back be different? What would you do instead of drinking? How would celebrations look? Act out some possible scenarios with other group members and feel the sense of freedom this alternative reality brings.
Defining our reasons for change is important when it comes to shifting how we see alcohol and gaining momentum in our journey. Spend some time finding your “why” and share it with other group members.
Be as specific as possible. Maybe you want to make sure your mind is clear and sharp well into old age. Maybe you want to get in physical shape, lose weight, save money for a dream vacation, or have more time to spend with your kids. Defining your own reasons for change — as well as hearing those of others — can be a powerful motivator.
One of the trickiest parts of the alcohol journey is dealing with cravings — intense urges to drink that can hit us when we least expect it. The reason has to do with the fact that alcohol artificially boosts dopamine — the reward neurotransmitter that floods our brain with pleasure and keeps us coming back for more.
There are plenty of natural ways to boost dopamine, and group therapy is a great space to swap advice and share what works. Whether it’s a YouTube kickboxing routine, a creative board game, or an inspiring audiobook that got your dopamine flowing, it’s time to share the joy with others!
Social occasions can be tricky when we’re leaving booze behind, especially if we’re used to relying on it to loosen up. And while sober socializing ultimately leads to more authentic interactions and fulfilling relationships, refusing a drink might feel awkward at the beginning.
Group therapy is the ideal time to practice! Role-playing different scenarios and trying out possible responses can make it easier to do in real life.
Building new habits is essential during the alcohol journey. Habits physically reprogram our brain through the power of neuroplasticity: the more we engage in a certain behavior, the more natural it becomes (for better or worse).
Cutting back on alcohol is a whole lot easier with a healthy daily routine. Why not share the habits that are working for you with others in your therapy group? Maybe it’s writing morning pages, keeping a gratitude journal, or using the Pomodoro technique for productivity. Whatever it is, if it’s working for you — share it with others!
In the end, the alcohol journey is a deeply personal one. However, it’s not meant to be walked alone. There’s tremendous benefit in tapping into the power of the group and making the process less lonely, more effective, and a whole lot more fun.
And remember, Reframe’s supportive community provides the benefits of group therapy right in the palm of your hand! Check out our 24/7 Forum and our small group meetings with coaches and others just like you who’ve been where you are and are now thriving. We’re here for you!
You’ve decided that alcohol has been taking more than it’s giving, and it’s time to put it in the background and make room for other experiences. That’s amazing — congrats on taking this important step! Now you’re looking for ways to stay on track and gain momentum in your journey. One of the best ways to do this? Team up with others on the same path!
As basketball coach Mike Krzyzewski observes, something magical happens when like-minded people work together: “The thing I loved the most — and still love the most about teaching — is that you can connect with an individual or a group, and see that individual or group exceed their limits.”
And that’s also true about the alcohol journey! Group therapy is a great way to bring out this magic and watch it transform our life. Let’s explore what therapy groups are all about and dive into some lively recovery group topics for discussion!
Group therapy for alcohol misuse helps people with similar challenges gain insight and receive support by coming together on a regular basis. While they’re often part of residential or intensive outpatient treatment programs, standalone group therapy sessions are common as well. It’s all about learning and growing together in a supportive environment with like-minded folks guided by trained professionals to steer the “sobriety ship”!
There are many types of group therapy out there, and the NCBI Substance Abuse Treatment protocol lists some of the most common types:
Now that we have the lay of the land, let’s dig deeper into the benefits of group therapy from a scientific perspective. Time to discover the power of sharing!
“All of us are mentors. You’re mentors right here and now. And one of the things I’ve always done throughout my life, I have always found that person, that group of people that I was going to reach my hand out and help bring them along with me.” — Michelle Obama
According to the NCBI, group therapy has many benefits:
With all this info about group therapy, you may be wondering what group therapy members actually talk about. Let’s get into it!
Now for the fun part: here are some recovery topics for groups that can spark discussions, lead to insights, and make cutting back on alcohol easier:
As Annie Grace suggests in The Alcohol Experiment, imagine a world in which alcohol is less accepted than it is today. While in reality alcohol “is the only drug on the planet you have to justify not taking,” this doesn’t need to be the case.
How would your experience of quitting or cutting back be different? What would you do instead of drinking? How would celebrations look? Act out some possible scenarios with other group members and feel the sense of freedom this alternative reality brings.
Defining our reasons for change is important when it comes to shifting how we see alcohol and gaining momentum in our journey. Spend some time finding your “why” and share it with other group members.
Be as specific as possible. Maybe you want to make sure your mind is clear and sharp well into old age. Maybe you want to get in physical shape, lose weight, save money for a dream vacation, or have more time to spend with your kids. Defining your own reasons for change — as well as hearing those of others — can be a powerful motivator.
One of the trickiest parts of the alcohol journey is dealing with cravings — intense urges to drink that can hit us when we least expect it. The reason has to do with the fact that alcohol artificially boosts dopamine — the reward neurotransmitter that floods our brain with pleasure and keeps us coming back for more.
There are plenty of natural ways to boost dopamine, and group therapy is a great space to swap advice and share what works. Whether it’s a YouTube kickboxing routine, a creative board game, or an inspiring audiobook that got your dopamine flowing, it’s time to share the joy with others!
Social occasions can be tricky when we’re leaving booze behind, especially if we’re used to relying on it to loosen up. And while sober socializing ultimately leads to more authentic interactions and fulfilling relationships, refusing a drink might feel awkward at the beginning.
Group therapy is the ideal time to practice! Role-playing different scenarios and trying out possible responses can make it easier to do in real life.
Building new habits is essential during the alcohol journey. Habits physically reprogram our brain through the power of neuroplasticity: the more we engage in a certain behavior, the more natural it becomes (for better or worse).
Cutting back on alcohol is a whole lot easier with a healthy daily routine. Why not share the habits that are working for you with others in your therapy group? Maybe it’s writing morning pages, keeping a gratitude journal, or using the Pomodoro technique for productivity. Whatever it is, if it’s working for you — share it with others!
In the end, the alcohol journey is a deeply personal one. However, it’s not meant to be walked alone. There’s tremendous benefit in tapping into the power of the group and making the process less lonely, more effective, and a whole lot more fun.
And remember, Reframe’s supportive community provides the benefits of group therapy right in the palm of your hand! Check out our 24/7 Forum and our small group meetings with coaches and others just like you who’ve been where you are and are now thriving. We’re here for you!
Psychotherapy is beneficial for alcohol use disorder treatment because it helps us address the root causes of our behavior. Check out our latest blog to learn more!
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 hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
There’s unique power in conversation — the kind that goes beyond small talk and dives into the heart of our thoughts and emotions. Many times, it’s in these deeper conversations that we find understanding, clarity, and the courage to change. For those of us struggling with alcohol use disorder (AUD), this kind of meaningful dialogue can be transformative.
Imagine sitting down with someone who listens without judgment, who helps you explore the reasons behind your drinking, and who works with you to find healthier ways to cope. This is the core of psychotherapy. Here, we’ll dive into how these transformative conversations can help treat AUD, offering a path to recovery that’s rooted in deep knowledge and genuine connection.
Psychotherapy, also known as talk therapy, uses dialogue to facilitate a better understanding of our thoughts and emotions. It also helps us build the skills we need to navigate and resolve these thoughts and emotions. Psychotherapy is typically conducted one-on-one with a mental health professional.
There are many types of psychotherapy, but they all involve talking, listening, and engaging in different types of expression. Psychotherapy is used to treat a wide range of emotional challenges and mental health conditions. Different types of psychotherapy focus on different skills. For example, cognitive behavioral therapy and dialectical behavior therapy focus on developing positive behaviors, whereas psychoanalytic and humanistic therapy focus more on exploring our thoughts and emotions.
Psychotherapy is beneficial for any of us looking to develop a better understanding of ourselves. However, it can be particularly helpful during mentally and emotionally challenging times such as AUD recovery. Let’s understand why.
Psychotherapy is beneficial for AUD treatment because it addresses our mental health. Our mental health and AUD are connected in three main ways:
Poor mental health and mental health conditions increase the risk of developing AUD. Research shows that risky drinking is more prevalent among those with mental health conditions.
This is because alcohol serves as an easy distraction or escape from negative thoughts and emotions. Alcohol is like a fake friend. At face value, it offers temporary relief. When we drink, alcohol slows down our thinking and boosts our mood, helping us feel better. However, in reality, alcohol only worsens our mental health. Alcohol affects our stress response, hormones, and mood, which in turn can lead to anxiety, depression, and mood disorders.
Psychotherapy facilitates the exploration of our deeper or more hidden thoughts and feelings, which can help us identify the root causes of our drinking. But this is just the beginning!
In addition to increasing the risk of developing AUD, mental health conditions also commonly co-occur with AUD, adding fuel to the fire. Studies show that 50%-70% of those with AUD also struggle with other psychiatric conditions.
This is because poor mental health and AUD fuel one another. As we’ve discussed, alcohol is frequently used as an unhealthy coping mechanism. This not only leads to worse mental health but also increases the risk of alcohol dependence. Remember that temporary feeling of pleasure we discussed? Well, those positive feelings associated with drinking hijack our brain’s reward system, which keeps us coming back for more. This creates a toxic cycle of self-medication and dependence.
Psychotherapy helps us break that cycle by helping us navigate those difficult thoughts and emotions that may be fueling us to drink more and more. By addressing our mental health, we become less reliant on alcohol and can stop the cycle in its tracks. But the work doesn’t end there!
Once we’ve committed to recovery, quitting or cutting back on alcohol isn’t the end of it. AUD is characterized by not only physical dependence but also neurological dependence. To overcome this, it’s important to both address the causes of our drinking and develop more positive habits.
Psychotherapy aids in exploring positive coping mechanisms and developing healthier habits. Recovery can be mentally and emotionally challenging, as our brain is adjusting to not having a certain level of alcohol. During this time, we might still experience poor mental health, which psychotherapy can help us navigate.
Now that we have a better understanding of psychotherapy, we can see how it facilitates recovery by addressing the root causes of our drinking, breaking the cycle of self-medication, and helping us build healthier habits. But what are some other benefits of psychotherapy for those with AUD?
There are a range of treatment options for AUD, but psychotherapy is often a core component for a good reason. It has many benefits beyond AUD treatment:
Psychotherapy can be a game changer in treatment for AUD, but that’s not all there is. We can explore other approaches to create a more individualized recovery plan.
No two recovery journeys will look the same. With that in mind, some treatments may work better for us than others. Other treatments used for AUD that also support psychotherapy include the following:
Recovery is no walk in the park, but these different treatment options can support us in reaching our goals to quit or cut back on alcohol.
As we embark on the journey to recovery, psychotherapy emerges as a vital tool, offering a safe space to explore the emotions and experiences that contribute to AUD. Through this process, we gain insight into our behaviors, develop healthier coping mechanisms, and rebuild our lives with a stronger, more resilient foundation. So, let’s welcome the idea of therapy with open arms so we can find the clarity and support to embrace an alcohol-free future.
There’s unique power in conversation — the kind that goes beyond small talk and dives into the heart of our thoughts and emotions. Many times, it’s in these deeper conversations that we find understanding, clarity, and the courage to change. For those of us struggling with alcohol use disorder (AUD), this kind of meaningful dialogue can be transformative.
Imagine sitting down with someone who listens without judgment, who helps you explore the reasons behind your drinking, and who works with you to find healthier ways to cope. This is the core of psychotherapy. Here, we’ll dive into how these transformative conversations can help treat AUD, offering a path to recovery that’s rooted in deep knowledge and genuine connection.
Psychotherapy, also known as talk therapy, uses dialogue to facilitate a better understanding of our thoughts and emotions. It also helps us build the skills we need to navigate and resolve these thoughts and emotions. Psychotherapy is typically conducted one-on-one with a mental health professional.
There are many types of psychotherapy, but they all involve talking, listening, and engaging in different types of expression. Psychotherapy is used to treat a wide range of emotional challenges and mental health conditions. Different types of psychotherapy focus on different skills. For example, cognitive behavioral therapy and dialectical behavior therapy focus on developing positive behaviors, whereas psychoanalytic and humanistic therapy focus more on exploring our thoughts and emotions.
Psychotherapy is beneficial for any of us looking to develop a better understanding of ourselves. However, it can be particularly helpful during mentally and emotionally challenging times such as AUD recovery. Let’s understand why.
Psychotherapy is beneficial for AUD treatment because it addresses our mental health. Our mental health and AUD are connected in three main ways:
Poor mental health and mental health conditions increase the risk of developing AUD. Research shows that risky drinking is more prevalent among those with mental health conditions.
This is because alcohol serves as an easy distraction or escape from negative thoughts and emotions. Alcohol is like a fake friend. At face value, it offers temporary relief. When we drink, alcohol slows down our thinking and boosts our mood, helping us feel better. However, in reality, alcohol only worsens our mental health. Alcohol affects our stress response, hormones, and mood, which in turn can lead to anxiety, depression, and mood disorders.
Psychotherapy facilitates the exploration of our deeper or more hidden thoughts and feelings, which can help us identify the root causes of our drinking. But this is just the beginning!
In addition to increasing the risk of developing AUD, mental health conditions also commonly co-occur with AUD, adding fuel to the fire. Studies show that 50%-70% of those with AUD also struggle with other psychiatric conditions.
This is because poor mental health and AUD fuel one another. As we’ve discussed, alcohol is frequently used as an unhealthy coping mechanism. This not only leads to worse mental health but also increases the risk of alcohol dependence. Remember that temporary feeling of pleasure we discussed? Well, those positive feelings associated with drinking hijack our brain’s reward system, which keeps us coming back for more. This creates a toxic cycle of self-medication and dependence.
Psychotherapy helps us break that cycle by helping us navigate those difficult thoughts and emotions that may be fueling us to drink more and more. By addressing our mental health, we become less reliant on alcohol and can stop the cycle in its tracks. But the work doesn’t end there!
Once we’ve committed to recovery, quitting or cutting back on alcohol isn’t the end of it. AUD is characterized by not only physical dependence but also neurological dependence. To overcome this, it’s important to both address the causes of our drinking and develop more positive habits.
Psychotherapy aids in exploring positive coping mechanisms and developing healthier habits. Recovery can be mentally and emotionally challenging, as our brain is adjusting to not having a certain level of alcohol. During this time, we might still experience poor mental health, which psychotherapy can help us navigate.
Now that we have a better understanding of psychotherapy, we can see how it facilitates recovery by addressing the root causes of our drinking, breaking the cycle of self-medication, and helping us build healthier habits. But what are some other benefits of psychotherapy for those with AUD?
There are a range of treatment options for AUD, but psychotherapy is often a core component for a good reason. It has many benefits beyond AUD treatment:
Psychotherapy can be a game changer in treatment for AUD, but that’s not all there is. We can explore other approaches to create a more individualized recovery plan.
No two recovery journeys will look the same. With that in mind, some treatments may work better for us than others. Other treatments used for AUD that also support psychotherapy include the following:
Recovery is no walk in the park, but these different treatment options can support us in reaching our goals to quit or cut back on alcohol.
As we embark on the journey to recovery, psychotherapy emerges as a vital tool, offering a safe space to explore the emotions and experiences that contribute to AUD. Through this process, we gain insight into our behaviors, develop healthier coping mechanisms, and rebuild our lives with a stronger, more resilient foundation. So, let’s welcome the idea of therapy with open arms so we can find the clarity and support to embrace an alcohol-free future.
Doorway affirmations help us put positive affirmations into practice. Check out our latest blog to understand the science and how we can use them to support recovery.
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 hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Ever had one of those frantic mornings where you’re rushing out the door, only to realize you’ve forgotten your car keys? You dash back inside, but the moment you step into the living room, you’re suddenly blank — what are you here for again? It’s easy to blame it on being distracted or having a bad memory, but there’s actually more to it. This mysterious brain blip is known as the “doorway effect,” a fascinating phenomenon that occurs when our thoughts are disrupted when crossing through a doorway, leaving you momentarily lost even in your own home.
But what if we could harness this same doorway effect for something positive? Like supporting your journey towards quitting or cutting back on alcohol? Enter the power of doorway affirmations. Just as walking through a doorway can cause you to forget why you came into a room, it can also serve as a moment of reset, a chance to reinforce your commitment to change. By using positive affirmations strategically, we can transform these everyday transitions into powerful reminders of our goals. Let’s step into the science behind doorway affirmations to support our recovery journey.
The doorway effect, also known as the location updating effect, is a psychological phenomenon characterized by short-term memory loss when we move from one location to another, physically or metaphorically. For example, it can happen when we literally move from one room to another or from one task to another.
Researchers at the University of Notre Dame completed a study with three different experiments that involved completing virtual tasks within a video game. The game required participants to pick up an object at a table, walk to a different table to put it down, and pick up a new object. The object the participant was currently holding was invisible to them, similar to if they were putting it into a virtual backpack. The participants were then quizzed on which object they were currently carrying at different points in the game. All three experiments found that the participants’ responses were slower and less accurate when the task included walking through a doorway into a new room during the virtual task. There are three main reasons for this:
All of these factors — how we encode memories, the limitations of our working memory, and the disruptions caused by shifting levels of thought — paint a complex picture of how our mind operates. Let’s see how we can turn this phenomenon into something beneficial by capitalizing on the positive effects of affirmations.
Positive affirmations might feel hard to take seriously at first. What’s the point of repeating something if you don’t actually believe it? Well, turns out our brains aren’t as stubborn as we might think. Repetition helps our brain change and adapt to new patterns of thought and behavior, a concept known as neuroplasticity. So, even if we don’t believe them at first, using positive affirmations can have many benefits:
As we can see, there are many benefits of using positive affirmations. But how can we use that positivity to transform the scatterbrained feeling of the doorway effect? Let’s explore the novel approach of using doorway affirmations.
“Doorway affirmation” is the practice of saying positive affirmations when we walk through a doorway. This can be literal, such as saying them as we go out the door to leave the house or, more figuratively, when we transition between tasks.
We often hear the suggestion to practice positive self-talk in front of a mirror, but that might not work for everyone. Combining the practice of using positive affirmations with the doorway effect helps us implement the practice more routinely, which can have a stronger impact. Using positive affirmations when changing environments or tasks starts us off on a positive note, promoting the development of other positive thoughts and habits.
While using positive affirmations in front of the mirror or during our morning routine is helpful, we may change tasks and move around more frequently throughout the day. Doorway affirmations can disrupt negative thoughts and behaviors that may come up throughout the day, capitalizing on the disruption of thought caused by the doorway effect.
Fun fact: American swimmer Michael Phelps shared in a talk show that he struggled with anxiety and depression throughout his career. One of the strategies he learned from his therapist was doorway affirmations, which he attributes to improving his mental well-being.
When we’re in recovery from alcohol misuse or alcohol use disorder (AUD), these incremental habit changes can have a profound impact. Let’s see exactly how.
Let’s take a look at alcohol recovery science to understand why doorway affirmations can boost our success. Recovery from AUD often includes these steps, and doorway affirmations can bring a boost of positivity along the way:
At the end of the day, quitting or cutting back on alcohol isn’t just that. It’s a lifestyle change that includes developing healthier habits, including those surrounding alcohol. And to help us along the way are doorway affirmations, which not only boost our mental well-being but also remind us to maintain these healthy habits.
In our journey to a better relationship with alcohol, small changes can make a big difference. Doorway affirmations tap into the science of how our brain processes transitions, turning ordinary moments into powerful opportunities for positive change. By using affirmations strategically, we create a subtle, yet impactful way to reinforce our commitment to recovery. Every time we cross a threshold, we’re not just entering a new space — we’re taking one step closer to a healthier, alcohol-free life.
Ever had one of those frantic mornings where you’re rushing out the door, only to realize you’ve forgotten your car keys? You dash back inside, but the moment you step into the living room, you’re suddenly blank — what are you here for again? It’s easy to blame it on being distracted or having a bad memory, but there’s actually more to it. This mysterious brain blip is known as the “doorway effect,” a fascinating phenomenon that occurs when our thoughts are disrupted when crossing through a doorway, leaving you momentarily lost even in your own home.
But what if we could harness this same doorway effect for something positive? Like supporting your journey towards quitting or cutting back on alcohol? Enter the power of doorway affirmations. Just as walking through a doorway can cause you to forget why you came into a room, it can also serve as a moment of reset, a chance to reinforce your commitment to change. By using positive affirmations strategically, we can transform these everyday transitions into powerful reminders of our goals. Let’s step into the science behind doorway affirmations to support our recovery journey.
The doorway effect, also known as the location updating effect, is a psychological phenomenon characterized by short-term memory loss when we move from one location to another, physically or metaphorically. For example, it can happen when we literally move from one room to another or from one task to another.
Researchers at the University of Notre Dame completed a study with three different experiments that involved completing virtual tasks within a video game. The game required participants to pick up an object at a table, walk to a different table to put it down, and pick up a new object. The object the participant was currently holding was invisible to them, similar to if they were putting it into a virtual backpack. The participants were then quizzed on which object they were currently carrying at different points in the game. All three experiments found that the participants’ responses were slower and less accurate when the task included walking through a doorway into a new room during the virtual task. There are three main reasons for this:
All of these factors — how we encode memories, the limitations of our working memory, and the disruptions caused by shifting levels of thought — paint a complex picture of how our mind operates. Let’s see how we can turn this phenomenon into something beneficial by capitalizing on the positive effects of affirmations.
Positive affirmations might feel hard to take seriously at first. What’s the point of repeating something if you don’t actually believe it? Well, turns out our brains aren’t as stubborn as we might think. Repetition helps our brain change and adapt to new patterns of thought and behavior, a concept known as neuroplasticity. So, even if we don’t believe them at first, using positive affirmations can have many benefits:
As we can see, there are many benefits of using positive affirmations. But how can we use that positivity to transform the scatterbrained feeling of the doorway effect? Let’s explore the novel approach of using doorway affirmations.
“Doorway affirmation” is the practice of saying positive affirmations when we walk through a doorway. This can be literal, such as saying them as we go out the door to leave the house or, more figuratively, when we transition between tasks.
We often hear the suggestion to practice positive self-talk in front of a mirror, but that might not work for everyone. Combining the practice of using positive affirmations with the doorway effect helps us implement the practice more routinely, which can have a stronger impact. Using positive affirmations when changing environments or tasks starts us off on a positive note, promoting the development of other positive thoughts and habits.
While using positive affirmations in front of the mirror or during our morning routine is helpful, we may change tasks and move around more frequently throughout the day. Doorway affirmations can disrupt negative thoughts and behaviors that may come up throughout the day, capitalizing on the disruption of thought caused by the doorway effect.
Fun fact: American swimmer Michael Phelps shared in a talk show that he struggled with anxiety and depression throughout his career. One of the strategies he learned from his therapist was doorway affirmations, which he attributes to improving his mental well-being.
When we’re in recovery from alcohol misuse or alcohol use disorder (AUD), these incremental habit changes can have a profound impact. Let’s see exactly how.
Let’s take a look at alcohol recovery science to understand why doorway affirmations can boost our success. Recovery from AUD often includes these steps, and doorway affirmations can bring a boost of positivity along the way:
At the end of the day, quitting or cutting back on alcohol isn’t just that. It’s a lifestyle change that includes developing healthier habits, including those surrounding alcohol. And to help us along the way are doorway affirmations, which not only boost our mental well-being but also remind us to maintain these healthy habits.
In our journey to a better relationship with alcohol, small changes can make a big difference. Doorway affirmations tap into the science of how our brain processes transitions, turning ordinary moments into powerful opportunities for positive change. By using affirmations strategically, we create a subtle, yet impactful way to reinforce our commitment to recovery. Every time we cross a threshold, we’re not just entering a new space — we’re taking one step closer to a healthier, alcohol-free life.
Understand the alcohol positive approach to body image and how personal perceptions and societal pressures intertwine with alcohol consumption.
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 hundreds 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 at a social gathering, drink in hand, but a nagging voice whispers in your ear. “Will I regret this tomorrow? Will it make me bloated?” That anxiety around drinking and your body is more common than you think. This is where building an alcohol positive life comes in. It’s not about judgment or restriction. It’s about getting honest with yourself so you can make choices that feel genuinely good. We’ll give you clear steps for identifying triggers and building a healthier mindset, shifting from self-consciousness to self-awareness and creating a truly positive alcohol experience.
The relationship between body image and alcohol consumption is a complex one that many of us try to navigate, often without realizing its impact on our self-esteem and overall health.
Here we’ll explore the alcohol-body image relationship and how our personal perceptions, societal pressures, and effects of alcohol intertwine. Let’s look into the hidden connections to gain insights that can help us make the kind of intentional choices that will support both our body, our mind, and our overall well-being.
Body image is a mental representation of how we view ourselves physically. Put simply, it’s our thoughts and feelings about how we look. Body image can be influenced by our own minds, those around us, and the media. Our perception of the way we look can be positive, neutral, or negative.
Negative body image is dissatisfaction with the way we look. While we may all have bad-hair days once in a while, constant negative perception can lead to low self-esteem and other mental health issues. But how does alcohol fit into the equation?
Alcohol and body image have a cyclical relationship. They both fuel one another. Poor body image and a negative relationship with alcohol can lead to unique issues such as drunkorexia or binge eating/drinking.
Although poor body image involves our perception of our external appearance, it’s closely tied to our self-esteem, leading to negative thoughts and emotions not only about our body but about ourselves as a person. This decreases our confidence and increases the risk of developing eating and other mental health disorders.
Research shows that negative perception of body image can promote alcohol consumption. Specifically, a study on adolescent body image found that body dissatisfaction was associated with a 10% increase in binge drinking. This is because alcohol is commonly used as a way to escape uncomfortable feelings or emotions. Alcohol provides a temporary mood boost and slows down thinking, distracting us from negative thoughts or emotions. While it provides a temporary reprieve, it doesn’t address the root issue. Additionally, relying on alcohol to seek relief or distraction can lead to misuse and dependence.
Alcohol is known for its intoxicating effects, but it also has effects on our physical appearance. Have you heard of the term “beer belly” (or “wine belly”)? Well, science says it’s a real thing. Alcohol is chock-full of empty calories, which is why alcohol and weight gain are often associated. In addition to excess weight, you may have heard that alcohol adds years. Signs of excessive drinking can be visible manifest on our body and also our face through a condition known as “alcoholic face.” It’s characterized by pronounced wrinkles, flushing, dullness, inflammation, and more. These physical changes can contribute to a more negative body image. But there’s more!
Drinking is also associated with poor mental health. Specifically, alcohol causes mood fluctuations and increases the risk of developing anxiety, depression, and other mood disorders. Poor mental health, which is associated with low self-esteem and confidence, also contributes to poor body image, adding fuel to the fire.
Alcohol’s physical and mental effects can contribute to worsened body image and mental well-being, which can in turn lead to increased alcohol consumption. This toxic cycle of poor mental health and self-medication is a recipe for mental health disorders and alcohol dependence and misuse. To halt that cycle, let’s check out some practical tips on how to improve our body image.
We hear the term “moderate drinking” all the time, but what does it actually mean? It’s often used to justify that daily glass of wine or weekend beer, but the official guidelines are more specific than you might think. Understanding these definitions is the first step toward making more intentional choices about your alcohol consumption. It’s not about rigid rules, but about having clear information so you can decide what’s right for your body and your goals. Let’s break down the numbers so you can see where your habits fall and what that means for your health.
Before we can talk about moderate drinking, we have to agree on what “a drink” is. It’s easy to underestimate how much we’re actually consuming, especially with generous home pours or high-ABV craft beers. In the US, a standard drink contains about 14 grams of pure alcohol. This typically looks like 12 ounces of regular beer (at about 5% alcohol), 5 ounces of wine (at about 12% alcohol), or 1.5 ounces of distilled spirits like gin, rum, or whiskey (at about 40% alcohol). Knowing these measurements helps you accurately track your intake and understand its potential impact, which is key to calculating things like your blood alcohol content (BAC).
According to the Dietary Guidelines for Americans, moderate drinking is defined as up to one standard drink per day for women and up to two for men. It’s important to see these as daily limits, not weekly averages. You can’t “save up” your drinks for the weekend. Anything beyond that falls into heavier drinking categories. Heavy drinking is defined as more than three drinks on any day or more than seven drinks per week for women, and for men, it’s more than four drinks on any day or more than 14 per week. Binge drinking involves consuming enough to bring your BAC to 0.08% or higher, which usually means four or more drinks in about two hours for women and five or more for men.
How you drink is just as important as how much you drink. As one Harvard resource puts it, a little can be a tonic, but a lot can be a poison. Spreading out consumption is very different from having multiple drinks in one sitting. Binge drinking, even if infrequent, puts significant strain on your body and increases the risk of accidents and health problems. Adopting a more mindful drinking approach can help you slow down and pay more attention to your patterns, allowing you to enjoy the social aspects of drinking without overdoing it. It’s about being present and making conscious choices rather than drinking on autopilot.
For some people, the safest amount of alcohol is none. It’s recommended that you avoid alcohol completely if you:
The conversation around alcohol and health can be incredibly confusing. For years, we’ve seen headlines touting the benefits of a daily glass of red wine, while other reports warn of serious risks. This conflicting information makes it hard to know what to believe. The truth is that alcohol’s effect on the body is complex, with some potential benefits for light-to-moderate drinkers but also clear and significant risks. Understanding both sides of the story is essential for making an informed decision about the role you want alcohol to play in your life.
Let’s start with the side of the story you’ve probably heard before. Some older studies have linked light to moderate alcohol consumption with certain health perks. It’s important to view these findings with a critical eye, as more recent research has begun to question these connections. Still, it’s worth understanding what the often-cited benefits are, as they play a big role in how our culture views drinking. These potential upsides are mostly associated with truly moderate, consistent consumption—not weekend binges.
One of the most well-known claims is that moderate drinking is good for your heart. Some studies have suggested that it can raise levels of high-density lipoprotein (HDL), or "good" cholesterol, which helps protect against heart disease. It has also been associated with better blood clot prevention. According to research from Harvard's T.H. Chan School of Public Health, this could lead to a 25-40% reduction in the risk of heart attack or stroke for moderate drinkers compared to non-drinkers. However, these are correlations, and newer science is challenging whether alcohol is the direct cause of these benefits.
Beyond heart health, moderate drinking has been linked to a lower risk of developing type 2 diabetes and gallstones. The exact reasons aren't fully understood but may relate to alcohol's effects on insulin sensitivity and cholesterol concentration in bile. Again, these are observational findings, meaning they show a correlation, not a direct cause-and-effect relationship. It’s crucial to remember that you can achieve these same health benefits—and more—through proven methods like a balanced diet and regular exercise, without any of the risks that come with alcohol.
We can’t ignore the social and psychological role alcohol often plays. For many, a drink can help reduce stress and lower inhibitions in social settings, making it easier to connect with others. This can contribute to a sense of well-being and happiness in the moment. While this is a real and valid experience for many people, it’s also a slippery slope. Relying on alcohol as a social crutch or a primary coping mechanism for stress can lead to a dependent relationship with it, which is why finding other ways to relax and connect is so important for long-term mental health.
Now for the other side of the coin. While the potential benefits of alcohol get a lot of press, the risks are significant and apply even at moderate levels of consumption. The scientific consensus is shifting, with many health organizations now emphasizing that there is no completely "safe" amount of alcohol. The potential downsides often outweigh the potential upsides, especially when you consider that healthier, risk-free alternatives exist for achieving the same benefits. Let’s look at some of the most well-documented risks.
This is one of the most serious risks to consider. Alcohol is classified as a Group 1 carcinogen, the same category as tobacco and asbestos. Even moderate drinking is associated with an increased risk of developing several types of cancer, including mouth, throat, esophagus, liver, colon, and breast cancer. For breast cancer, the risk increases even with just one drink per day. The body breaks alcohol down into a toxic chemical called acetaldehyde, which can damage your DNA and stop your cells from repairing this damage, creating a pathway for cancer to grow.
While older studies suggested heart benefits, newer, more rigorous research is casting doubt on those claims. Many of the original studies didn't account for the fact that the "non-drinker" groups often included former heavy drinkers who had quit due to health problems. According to the Mayo Clinic, any potential benefits of alcohol are relatively small and do not apply to everyone. When it comes to heart health, focusing on a healthy diet, regular physical activity, and not smoking are far more effective and carry none of the risks associated with alcohol.
Many people believe that red wine is a healthier choice than beer or spirits because of its antioxidants, like resveratrol. However, the amount of resveratrol in wine is too small to have a significant impact on health. The evidence suggests that it’s the ethanol (the alcohol itself) that has any potential effect, not the specific type of drink. This means that no single type of alcohol is "better" for you than another. What truly matters is the amount you consume, not whether it comes from a wine bottle, a beer tap, or a liquor bottle.
Body image seems like it’s about our external appearance, but our perception of ourselves starts on the inside. Like our confidence, it’s something we can improve with the following strategies:
To break the unhealthy cycle of poor mental health exacerbated by the use of alcohol as a coping mechanism, we should work not only on developing a healthier relationship with ourselves, but also with alcohol.
We can develop a better relationship with alcohol by using mindful drinking strategies:
Developing a better relationship with alcohol is one way we can work on our relationship with ourselves. And learning to love ourselves is something we all can do!
While our personal relationship with alcohol feels, well, personal, its effects ripple outward, touching our communities and society in significant ways. Understanding this broader context isn’t about assigning blame; it’s about seeing the full picture of alcohol’s role in our world. When we zoom out from our own experiences with body image or mental health, we can see how widespread alcohol misuse creates challenges that affect everyone, from public safety to economic stability. Recognizing these larger patterns can reinforce our own motivations for making more mindful choices, connecting our personal journey to a bigger, collective effort toward well-being.
It’s no secret that alcohol impairs judgment, slows reaction time, and lowers inhibitions. These effects are a primary reason why it’s so closely linked to accidents and crime. The connection is especially stark when it comes to road safety. According to researchers at Harvard, in the U.S., alcohol is a factor in about half of all deadly traffic accidents. This staggering statistic highlights a serious public safety issue that goes far beyond an individual’s choice to drink. The consequences of impaired driving impact victims, families, and entire communities. This risk isn’t limited to the roads; alcohol impairment also contributes to workplace accidents, falls, and other preventable injuries, creating a web of consequences that extends into many areas of life.
Beyond the immediate human cost, the societal impact of alcohol has a massive price tag. The economic burden of excessive alcohol use in the United States is estimated to be around $249 billion per year. This isn't just an abstract number; it represents tangible costs that society bears collectively. These expenses include healthcare for treating alcohol-related injuries and illnesses, costs associated with the criminal justice system, and significant losses in workplace productivity. On a personal level, the financial drain can also be substantial. If you’ve ever wondered how much you’re spending, using a tool like an alcohol spend calculator can offer a surprising look at how those costs add up over time, freeing up resources for things that truly support your well-being.
Whether for employment, legal reasons, or just personal curiosity, you might find yourself needing to understand how alcohol testing works. It can feel intimidating, and the results aren't always as simple as a "yes" or "no." Different tests have different purposes and detection windows, and a "positive" result can mean several things. Knowing the basics can help demystify the process and give you a clearer understanding of what to expect. It’s important to remember that these tests are scientific tools, and like any tool, they have specific functions and limitations. Let’s break down what you need to know about how long alcohol stays in your system and what a positive test result really signifies.
There’s no single answer to how long alcohol is detectable in your body, as it depends on the type of test used, how much you drank, your metabolism, and other personal factors. Breathalyzers, for example, typically detect alcohol for up to 24 hours. Blood tests can find alcohol for up to 12 hours after your last drink. Urine tests are also common and vary widely. A standard ethanol urine test looks for alcohol itself and can usually only detect it for up to 12 hours. However, more sensitive tests can look for alcohol metabolites, which are byproducts your body creates as it processes alcohol. These can stick around for much longer.
The most common advanced urine test looks for a metabolite called Ethyl Glucuronide (EtG). An EtG test can detect that you’ve consumed alcohol for up to 72 hours, or three days, after drinking. This is a much longer window than tests that only look for ethanol. For even longer-term detection, a hair follicle test can potentially show alcohol consumption from the past 90 days. Understanding which test is being used is key to knowing what it can and can't show. If you're curious about your own levels after drinking, a Blood Alcohol Content (BAC) calculator can provide a rough estimate of where you stand.
A positive result on an alcohol test confirms the presence of alcohol or its metabolites, but the story doesn't end there. The concentration level found in the sample can offer more information. For instance, with an EtG test, a very high positive result (over 1,000 ng/mL) is often interpreted as an indication of heavy drinking the day before or even drinking on the same day as the test. Lower positive results might indicate light drinking or consumption that occurred a day or two prior. This nuance is important because it shows that a test can sometimes distinguish between recent, heavy use and more distant, casual consumption.
It’s also important to know that false positives, while uncommon, can happen. This is when a test indicates you’ve been drinking even when you haven’t. According to Healthline, this can occur from incidental exposure to alcohol found in everyday products. Things like mouthwash, certain cold medicines, hand sanitizers, and even some foods like fermented kombucha or vinegars contain small amounts of ethanol. While this exposure is typically not enough to cause impairment, it can sometimes be sufficient to trigger a positive result on a highly sensitive test like an EtG screen. If you’re facing a test, it’s wise to be mindful of these products.
As we can see, the relationship between alcohol and body image is multifaceted. It’s influenced by psychological factors, personal experience, and societal norms. Understanding these connections empowers us to make more informed decisions about our drinking and helps us develop a better relationship with ourselves. The journey to positive body image is ongoing, and every mindful choice contributes to a healthier, happier you in both body and mind!
I feel stuck in the cycle of feeling bad about my body and then drinking to cope. Where do I even start to break free? That feeling of being stuck is completely understandable, and the first step out is smaller than you think. Instead of trying to fix everything at once, focus on building awareness. Try to notice the specific thoughts or situations that make you reach for a drink. Is it seeing a photo of yourself you don't like? Is it stress after a long day? Just noticing that connection without judgment is a huge first step. From there, you can try introducing one small, positive action, like replacing a negative thought about your body with something you appreciate that it can do.
It feels like all my social events revolve around alcohol. How can I cut back without feeling like I'm missing out or being judged? This is a big one for so many of us. The key is to shift your focus from what you're giving up to what you're gaining—clarity, energy, and control. Come prepared with a plan. Offer to be the designated driver, or order a club soda with lime in a nice glass so you still have something to hold. You'll be surprised how little people actually notice or care. Remember, your real friends are there to spend time with you, not to monitor what's in your cup.
I'm confused about the health effects of alcohol. I've heard red wine is good for the heart, but this post mentions cancer risks. What's the real story? You're right to be confused, as the messaging on this has been inconsistent for years. While some older studies suggested heart benefits from moderate drinking, more recent and thorough research shows that the risks, particularly for cancer, often outweigh any potential benefits. The truth is, you can get far greater heart-health benefits from proven methods like exercise and a balanced diet, without any of the risks that come with alcohol. It's safer to think of alcohol as a treat, not a health supplement.
The post defines 'moderate drinking,' but if I'm trying to improve my body image, is any amount of alcohol really a good idea? That's a great question because it gets to the heart of making intentional choices. While "moderate drinking" provides a public health guideline, the right amount for you depends entirely on your personal goals. Since alcohol contains empty calories, can cause bloating, and disrupts sleep—all things that affect how you feel in your body—even moderate amounts can be counterproductive to your goals. Experimenting with cutting back, even from a moderate level, can give you valuable feedback on how it impacts your physical and mental well-being.
This is a lot of information. If I could only do one thing to start improving my relationship with both my body and alcohol, what would you suggest? Start by simply paying attention. For one week, try to track your drinking without any goal to change it. Just notice when you drink, why you're drinking, and how you feel before, during, and after. At the same time, notice when your body image thoughts are loudest. This simple act of observation is incredibly powerful. It gives you the data you need to understand your own patterns, which is the foundation for making any meaningful change.
You’re at a social gathering, drink in hand, but a nagging voice whispers in your ear. “Will I regret this tomorrow? Will it make me bloated?” That anxiety around drinking and your body is more common than you think. This is where building an alcohol positive life comes in. It’s not about judgment or restriction. It’s about getting honest with yourself so you can make choices that feel genuinely good. We’ll give you clear steps for identifying triggers and building a healthier mindset, shifting from self-consciousness to self-awareness and creating a truly positive alcohol experience.
The relationship between body image and alcohol consumption is a complex one that many of us try to navigate, often without realizing its impact on our self-esteem and overall health.
Here we’ll explore the alcohol-body image relationship and how our personal perceptions, societal pressures, and effects of alcohol intertwine. Let’s look into the hidden connections to gain insights that can help us make the kind of intentional choices that will support both our body, our mind, and our overall well-being.
Body image is a mental representation of how we view ourselves physically. Put simply, it’s our thoughts and feelings about how we look. Body image can be influenced by our own minds, those around us, and the media. Our perception of the way we look can be positive, neutral, or negative.
Negative body image is dissatisfaction with the way we look. While we may all have bad-hair days once in a while, constant negative perception can lead to low self-esteem and other mental health issues. But how does alcohol fit into the equation?
Alcohol and body image have a cyclical relationship. They both fuel one another. Poor body image and a negative relationship with alcohol can lead to unique issues such as drunkorexia or binge eating/drinking.
Although poor body image involves our perception of our external appearance, it’s closely tied to our self-esteem, leading to negative thoughts and emotions not only about our body but about ourselves as a person. This decreases our confidence and increases the risk of developing eating and other mental health disorders.
Research shows that negative perception of body image can promote alcohol consumption. Specifically, a study on adolescent body image found that body dissatisfaction was associated with a 10% increase in binge drinking. This is because alcohol is commonly used as a way to escape uncomfortable feelings or emotions. Alcohol provides a temporary mood boost and slows down thinking, distracting us from negative thoughts or emotions. While it provides a temporary reprieve, it doesn’t address the root issue. Additionally, relying on alcohol to seek relief or distraction can lead to misuse and dependence.
Alcohol is known for its intoxicating effects, but it also has effects on our physical appearance. Have you heard of the term “beer belly” (or “wine belly”)? Well, science says it’s a real thing. Alcohol is chock-full of empty calories, which is why alcohol and weight gain are often associated. In addition to excess weight, you may have heard that alcohol adds years. Signs of excessive drinking can be visible manifest on our body and also our face through a condition known as “alcoholic face.” It’s characterized by pronounced wrinkles, flushing, dullness, inflammation, and more. These physical changes can contribute to a more negative body image. But there’s more!
Drinking is also associated with poor mental health. Specifically, alcohol causes mood fluctuations and increases the risk of developing anxiety, depression, and other mood disorders. Poor mental health, which is associated with low self-esteem and confidence, also contributes to poor body image, adding fuel to the fire.
Alcohol’s physical and mental effects can contribute to worsened body image and mental well-being, which can in turn lead to increased alcohol consumption. This toxic cycle of poor mental health and self-medication is a recipe for mental health disorders and alcohol dependence and misuse. To halt that cycle, let’s check out some practical tips on how to improve our body image.
We hear the term “moderate drinking” all the time, but what does it actually mean? It’s often used to justify that daily glass of wine or weekend beer, but the official guidelines are more specific than you might think. Understanding these definitions is the first step toward making more intentional choices about your alcohol consumption. It’s not about rigid rules, but about having clear information so you can decide what’s right for your body and your goals. Let’s break down the numbers so you can see where your habits fall and what that means for your health.
Before we can talk about moderate drinking, we have to agree on what “a drink” is. It’s easy to underestimate how much we’re actually consuming, especially with generous home pours or high-ABV craft beers. In the US, a standard drink contains about 14 grams of pure alcohol. This typically looks like 12 ounces of regular beer (at about 5% alcohol), 5 ounces of wine (at about 12% alcohol), or 1.5 ounces of distilled spirits like gin, rum, or whiskey (at about 40% alcohol). Knowing these measurements helps you accurately track your intake and understand its potential impact, which is key to calculating things like your blood alcohol content (BAC).
According to the Dietary Guidelines for Americans, moderate drinking is defined as up to one standard drink per day for women and up to two for men. It’s important to see these as daily limits, not weekly averages. You can’t “save up” your drinks for the weekend. Anything beyond that falls into heavier drinking categories. Heavy drinking is defined as more than three drinks on any day or more than seven drinks per week for women, and for men, it’s more than four drinks on any day or more than 14 per week. Binge drinking involves consuming enough to bring your BAC to 0.08% or higher, which usually means four or more drinks in about two hours for women and five or more for men.
How you drink is just as important as how much you drink. As one Harvard resource puts it, a little can be a tonic, but a lot can be a poison. Spreading out consumption is very different from having multiple drinks in one sitting. Binge drinking, even if infrequent, puts significant strain on your body and increases the risk of accidents and health problems. Adopting a more mindful drinking approach can help you slow down and pay more attention to your patterns, allowing you to enjoy the social aspects of drinking without overdoing it. It’s about being present and making conscious choices rather than drinking on autopilot.
For some people, the safest amount of alcohol is none. It’s recommended that you avoid alcohol completely if you:
The conversation around alcohol and health can be incredibly confusing. For years, we’ve seen headlines touting the benefits of a daily glass of red wine, while other reports warn of serious risks. This conflicting information makes it hard to know what to believe. The truth is that alcohol’s effect on the body is complex, with some potential benefits for light-to-moderate drinkers but also clear and significant risks. Understanding both sides of the story is essential for making an informed decision about the role you want alcohol to play in your life.
Let’s start with the side of the story you’ve probably heard before. Some older studies have linked light to moderate alcohol consumption with certain health perks. It’s important to view these findings with a critical eye, as more recent research has begun to question these connections. Still, it’s worth understanding what the often-cited benefits are, as they play a big role in how our culture views drinking. These potential upsides are mostly associated with truly moderate, consistent consumption—not weekend binges.
One of the most well-known claims is that moderate drinking is good for your heart. Some studies have suggested that it can raise levels of high-density lipoprotein (HDL), or "good" cholesterol, which helps protect against heart disease. It has also been associated with better blood clot prevention. According to research from Harvard's T.H. Chan School of Public Health, this could lead to a 25-40% reduction in the risk of heart attack or stroke for moderate drinkers compared to non-drinkers. However, these are correlations, and newer science is challenging whether alcohol is the direct cause of these benefits.
Beyond heart health, moderate drinking has been linked to a lower risk of developing type 2 diabetes and gallstones. The exact reasons aren't fully understood but may relate to alcohol's effects on insulin sensitivity and cholesterol concentration in bile. Again, these are observational findings, meaning they show a correlation, not a direct cause-and-effect relationship. It’s crucial to remember that you can achieve these same health benefits—and more—through proven methods like a balanced diet and regular exercise, without any of the risks that come with alcohol.
We can’t ignore the social and psychological role alcohol often plays. For many, a drink can help reduce stress and lower inhibitions in social settings, making it easier to connect with others. This can contribute to a sense of well-being and happiness in the moment. While this is a real and valid experience for many people, it’s also a slippery slope. Relying on alcohol as a social crutch or a primary coping mechanism for stress can lead to a dependent relationship with it, which is why finding other ways to relax and connect is so important for long-term mental health.
Now for the other side of the coin. While the potential benefits of alcohol get a lot of press, the risks are significant and apply even at moderate levels of consumption. The scientific consensus is shifting, with many health organizations now emphasizing that there is no completely "safe" amount of alcohol. The potential downsides often outweigh the potential upsides, especially when you consider that healthier, risk-free alternatives exist for achieving the same benefits. Let’s look at some of the most well-documented risks.
This is one of the most serious risks to consider. Alcohol is classified as a Group 1 carcinogen, the same category as tobacco and asbestos. Even moderate drinking is associated with an increased risk of developing several types of cancer, including mouth, throat, esophagus, liver, colon, and breast cancer. For breast cancer, the risk increases even with just one drink per day. The body breaks alcohol down into a toxic chemical called acetaldehyde, which can damage your DNA and stop your cells from repairing this damage, creating a pathway for cancer to grow.
While older studies suggested heart benefits, newer, more rigorous research is casting doubt on those claims. Many of the original studies didn't account for the fact that the "non-drinker" groups often included former heavy drinkers who had quit due to health problems. According to the Mayo Clinic, any potential benefits of alcohol are relatively small and do not apply to everyone. When it comes to heart health, focusing on a healthy diet, regular physical activity, and not smoking are far more effective and carry none of the risks associated with alcohol.
Many people believe that red wine is a healthier choice than beer or spirits because of its antioxidants, like resveratrol. However, the amount of resveratrol in wine is too small to have a significant impact on health. The evidence suggests that it’s the ethanol (the alcohol itself) that has any potential effect, not the specific type of drink. This means that no single type of alcohol is "better" for you than another. What truly matters is the amount you consume, not whether it comes from a wine bottle, a beer tap, or a liquor bottle.
Body image seems like it’s about our external appearance, but our perception of ourselves starts on the inside. Like our confidence, it’s something we can improve with the following strategies:
To break the unhealthy cycle of poor mental health exacerbated by the use of alcohol as a coping mechanism, we should work not only on developing a healthier relationship with ourselves, but also with alcohol.
We can develop a better relationship with alcohol by using mindful drinking strategies:
Developing a better relationship with alcohol is one way we can work on our relationship with ourselves. And learning to love ourselves is something we all can do!
While our personal relationship with alcohol feels, well, personal, its effects ripple outward, touching our communities and society in significant ways. Understanding this broader context isn’t about assigning blame; it’s about seeing the full picture of alcohol’s role in our world. When we zoom out from our own experiences with body image or mental health, we can see how widespread alcohol misuse creates challenges that affect everyone, from public safety to economic stability. Recognizing these larger patterns can reinforce our own motivations for making more mindful choices, connecting our personal journey to a bigger, collective effort toward well-being.
It’s no secret that alcohol impairs judgment, slows reaction time, and lowers inhibitions. These effects are a primary reason why it’s so closely linked to accidents and crime. The connection is especially stark when it comes to road safety. According to researchers at Harvard, in the U.S., alcohol is a factor in about half of all deadly traffic accidents. This staggering statistic highlights a serious public safety issue that goes far beyond an individual’s choice to drink. The consequences of impaired driving impact victims, families, and entire communities. This risk isn’t limited to the roads; alcohol impairment also contributes to workplace accidents, falls, and other preventable injuries, creating a web of consequences that extends into many areas of life.
Beyond the immediate human cost, the societal impact of alcohol has a massive price tag. The economic burden of excessive alcohol use in the United States is estimated to be around $249 billion per year. This isn't just an abstract number; it represents tangible costs that society bears collectively. These expenses include healthcare for treating alcohol-related injuries and illnesses, costs associated with the criminal justice system, and significant losses in workplace productivity. On a personal level, the financial drain can also be substantial. If you’ve ever wondered how much you’re spending, using a tool like an alcohol spend calculator can offer a surprising look at how those costs add up over time, freeing up resources for things that truly support your well-being.
Whether for employment, legal reasons, or just personal curiosity, you might find yourself needing to understand how alcohol testing works. It can feel intimidating, and the results aren't always as simple as a "yes" or "no." Different tests have different purposes and detection windows, and a "positive" result can mean several things. Knowing the basics can help demystify the process and give you a clearer understanding of what to expect. It’s important to remember that these tests are scientific tools, and like any tool, they have specific functions and limitations. Let’s break down what you need to know about how long alcohol stays in your system and what a positive test result really signifies.
There’s no single answer to how long alcohol is detectable in your body, as it depends on the type of test used, how much you drank, your metabolism, and other personal factors. Breathalyzers, for example, typically detect alcohol for up to 24 hours. Blood tests can find alcohol for up to 12 hours after your last drink. Urine tests are also common and vary widely. A standard ethanol urine test looks for alcohol itself and can usually only detect it for up to 12 hours. However, more sensitive tests can look for alcohol metabolites, which are byproducts your body creates as it processes alcohol. These can stick around for much longer.
The most common advanced urine test looks for a metabolite called Ethyl Glucuronide (EtG). An EtG test can detect that you’ve consumed alcohol for up to 72 hours, or three days, after drinking. This is a much longer window than tests that only look for ethanol. For even longer-term detection, a hair follicle test can potentially show alcohol consumption from the past 90 days. Understanding which test is being used is key to knowing what it can and can't show. If you're curious about your own levels after drinking, a Blood Alcohol Content (BAC) calculator can provide a rough estimate of where you stand.
A positive result on an alcohol test confirms the presence of alcohol or its metabolites, but the story doesn't end there. The concentration level found in the sample can offer more information. For instance, with an EtG test, a very high positive result (over 1,000 ng/mL) is often interpreted as an indication of heavy drinking the day before or even drinking on the same day as the test. Lower positive results might indicate light drinking or consumption that occurred a day or two prior. This nuance is important because it shows that a test can sometimes distinguish between recent, heavy use and more distant, casual consumption.
It’s also important to know that false positives, while uncommon, can happen. This is when a test indicates you’ve been drinking even when you haven’t. According to Healthline, this can occur from incidental exposure to alcohol found in everyday products. Things like mouthwash, certain cold medicines, hand sanitizers, and even some foods like fermented kombucha or vinegars contain small amounts of ethanol. While this exposure is typically not enough to cause impairment, it can sometimes be sufficient to trigger a positive result on a highly sensitive test like an EtG screen. If you’re facing a test, it’s wise to be mindful of these products.
As we can see, the relationship between alcohol and body image is multifaceted. It’s influenced by psychological factors, personal experience, and societal norms. Understanding these connections empowers us to make more informed decisions about our drinking and helps us develop a better relationship with ourselves. The journey to positive body image is ongoing, and every mindful choice contributes to a healthier, happier you in both body and mind!
I feel stuck in the cycle of feeling bad about my body and then drinking to cope. Where do I even start to break free? That feeling of being stuck is completely understandable, and the first step out is smaller than you think. Instead of trying to fix everything at once, focus on building awareness. Try to notice the specific thoughts or situations that make you reach for a drink. Is it seeing a photo of yourself you don't like? Is it stress after a long day? Just noticing that connection without judgment is a huge first step. From there, you can try introducing one small, positive action, like replacing a negative thought about your body with something you appreciate that it can do.
It feels like all my social events revolve around alcohol. How can I cut back without feeling like I'm missing out or being judged? This is a big one for so many of us. The key is to shift your focus from what you're giving up to what you're gaining—clarity, energy, and control. Come prepared with a plan. Offer to be the designated driver, or order a club soda with lime in a nice glass so you still have something to hold. You'll be surprised how little people actually notice or care. Remember, your real friends are there to spend time with you, not to monitor what's in your cup.
I'm confused about the health effects of alcohol. I've heard red wine is good for the heart, but this post mentions cancer risks. What's the real story? You're right to be confused, as the messaging on this has been inconsistent for years. While some older studies suggested heart benefits from moderate drinking, more recent and thorough research shows that the risks, particularly for cancer, often outweigh any potential benefits. The truth is, you can get far greater heart-health benefits from proven methods like exercise and a balanced diet, without any of the risks that come with alcohol. It's safer to think of alcohol as a treat, not a health supplement.
The post defines 'moderate drinking,' but if I'm trying to improve my body image, is any amount of alcohol really a good idea? That's a great question because it gets to the heart of making intentional choices. While "moderate drinking" provides a public health guideline, the right amount for you depends entirely on your personal goals. Since alcohol contains empty calories, can cause bloating, and disrupts sleep—all things that affect how you feel in your body—even moderate amounts can be counterproductive to your goals. Experimenting with cutting back, even from a moderate level, can give you valuable feedback on how it impacts your physical and mental well-being.
This is a lot of information. If I could only do one thing to start improving my relationship with both my body and alcohol, what would you suggest? Start by simply paying attention. For one week, try to track your drinking without any goal to change it. Just notice when you drink, why you're drinking, and how you feel before, during, and after. At the same time, notice when your body image thoughts are loudest. This simple act of observation is incredibly powerful. It gives you the data you need to understand your own patterns, which is the foundation for making any meaningful change.
Learn how to reframe your mind and stay sober during stressful times with practical strategies and support for maintaining sobriety.
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 hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve done the hard part. The wine rack is gone, your freezer is stocked with frozen strawberries, and your recycling bin is full of seltzer cans. Your sleep is better, your resting heart rate has dropped, and that goal outfit finally fits. But what happens when a wave of stress hits? Or an old craving pops up unexpectedly? The physical changes are amazing, but the real, lasting work is mental. This is where you learn to reframe your mind and build new pathways for coping. It’s about creating a strategy to handle life’s challenges with clarity and strength, no drink required.
Friends are asking — what your secret is, and it’s simple — you stopped drinking. But then life happened. Tax season came around, your air conditioner broke in the middle of summer, and your upstairs neighbor got a drum set. In short, even though you got sober, things got stressful again. Stress management in recovery is key, so let’s explore the ins and outs of maintaining sobriety no matter what life throws at you. We’ve got you!
Sometimes it seems as if the stress response evolved just to spite us. But there’s a biological reason behind it! Back in the day of our earliest ancestors, danger was lurking around just about every corner, with saber-toothed cats, giant hyenas, and other carnivores roaming the land looking for their next meal. At the same time, disputes couldn’t be settled in court or in an email chain, so hand-to-hand combat was often the only way to go.
Stress is our biological first-response system for dealing with danger. As the name suggests, the “fight-or-flight” response is all about facing an attack head-on or making a quick getaway. Here’s what happens when we go into “emergency mode”:
In the presence of true danger, the fight or flight response saves the day. However, for most modern-day problems, it’s overkill: we’re unlikely to be chased by a bison on our morning commute or find a swarm of killer bees in our backyard (though stranger things have happened). Still, we’re wired to respond to milder nuisances — anything from missing our bus to reading a Facebook post that rubs us the wrong way — with the same “all systems go” approach that gets our fight-or-flight response going.
Over time, stress wreaks havoc on our body and mind, leading to inflammation, poor sleep, heart disease, stomach ulcers, psychiatric problems, and a host of other issues. And yes, it can mess with our sobriety.
When life throws you a curveball, like a sudden work deadline or a tense conversation, it’s easy for your thoughts to spiral. Your mind might jump to worst-case scenarios, telling you, “I can’t handle this,” or “This is a disaster.” This is where the urge to numb out with a drink can feel strongest. But what if you could change that initial thought? That’s the essence of reframing. It’s not about pretending the problem doesn’t exist; it’s about changing the story you tell yourself about it. Instead of seeing a stressful situation as a catastrophe, you learn to see it as a challenge you can manage.
This mental shift is a skill, and like any skill, it gets stronger with practice. It’s about consciously choosing a more empowering perspective. The name of our app, Reframe, is built on this very principle. We use neuroscience-backed techniques to help you build new, healthier thought patterns around stress and alcohol. By learning to reframe your mindset, you can take control of your reactions and find constructive ways to cope with stress, leaving you feeling more capable and less likely to turn to alcohol for relief. It’s a powerful tool for protecting your sobriety and your peace of mind.
Cognitive reframing is a technique that helps you look at a situation from a different viewpoint. Think of it as putting on a new pair of glasses to see things more clearly. The core idea is to identify your automatic, unhelpful thoughts and consciously replace them with more balanced and productive ones. According to the NHS, reframing helps you “think more flexibly and be more in control.” Instead of letting a negative thought dictate your mood and actions, you pause and question it. Is this thought 100% true? Is there another way to look at this? This simple act of questioning can break the hold that negativity has on you.
We all have automatic negative thoughts (ANTs). They’re the knee-jerk reactions our brains have to stressful events, like thinking, “I’m a failure,” after making a small mistake. These thoughts can create a vicious cycle: the negative thought leads to a negative feeling (like shame or anxiety), which can lead to an unhelpful action (like isolating yourself or wanting a drink). The key is to recognize that these thoughts are just thoughts, not facts. As one source puts it, it’s about learning to spot them and “understand they aren't always completely true.” By challenging that initial thought, you can stop the cycle before it starts.
The payoff for practicing reframing is huge, especially when it comes to managing stress and anxiety in sobriety. Each time you successfully reframe a negative thought, you’re building mental muscle and resilience. This practice can lead to a more hopeful outlook and a stronger sense of control over your emotional well-being. It won’t make stress vanish, but it can make it feel much more manageable. You start to realize that you have the power to choose your response, which is incredibly empowering. This shift helps reduce the intensity of anxiety and strengthens your ability to handle life’s challenges without alcohol.
When it comes to maintaining sobriety while managing stress in recovery, it’s crucial to understand how alcohol contributes to stress in the first place — both while we’re drinking and in the weeks or months afterwards. Here’s the condensed version: alcohol doesn’t relieve stress, it actually causes it.
First, let’s explore why alcohol isn’t (and never was) the solution to stress. Then, we’ll look at healthier ways of managing stress in recovery.
Why do we drink when we’re stressed in the first place? It’s all about brain chemistry:
The problem is, both of these effects are temporary. Within a few hours they wear off, leaving us with rebound anxiety and depression. Plus, chances are, whatever was stressing us out in the first place is still there (bummer!).
In the long run, alcohol is bound to make our stress worse. Here’s why:
Even if we started drinking to deal with external stressors, chances are that over time, alcohol use itself became the main source of our stress. Each time we drank, alcohol provided an illusion of relief. And yet, when the effects wore off, we were left with the original problem we tried to drown in that bottle and an ever-increasing drinking problem to boot. Our problems — and stress — only multiplied.
In other words, at a certain point alcohol started providing a temporary “solution” for the problem that it’s been creating (or at the very least contributing to). How devious!
That said, simply putting down the drink doesn’t make the shadow of booze-related stress disappear. Our physical cravings may be gone, but it takes some time for the neurotransmitter balance to return to normal — we’re not playing with a full neurochemical deck quite yet.
Add to that a stressful external event, and we might find ourselves questioning our resolve to quit drinking. Thanks to a neurological quirk known as “euphoric recall,” we’re more likely to romanticize alcohol as the magic potion that made us feel better, minimizing the negative effects. As a result, that drink might start seeming more and more appealing, upping our risk of relapse.
However, we’ve been there and done that, and it hasn’t worked. It’s time to look for more sustainable ways to deal with stress in recovery and thrive as we continue our journey!
When stress hits, our minds can spiral. We often jump to conclusions or fixate on the worst-case scenario, which only makes us feel more overwhelmed. The good news is that you have more power over your thoughts than you might think. A huge part of managing stress is learning to notice your thought patterns and gently question them. Your thoughts are not always facts, and recognizing this is the first step toward breaking free from the cycle of stress and cravings. By learning to identify and challenge unhelpful thoughts, you can build mental resilience that supports you through stressful times without needing to reach for a drink.
We all fall into certain thinking traps from time to time. Becoming aware of them is like turning on a light in a dark room. According to the UK’s National Health Service, some common types of unhelpful thoughts include always expecting the worst (catastrophizing), focusing only on the negative parts of a situation (filtering), seeing things in black-and-white terms, and blaming yourself for things outside your control. For example, you might think, “I felt a craving today, so I’m failing at sobriety,” which is a form of black-and-white thinking. Or you might get a critical email from your boss and immediately think, “I’m going to be fired,” which is catastrophizing. Simply noticing these patterns is a powerful act of self-awareness.
Once you can spot a negative thought, you can start to work with it. A simple and effective method is “Catch It, Check It, Change It.” First, you “catch” the thought by acknowledging it without judgment. Just notice it: “I’m having the thought that I can’t handle this pressure.” Next, you “check” it by examining the evidence. Is it 100% true? Have you handled pressure before without alcohol? What are the facts of the situation? Finally, you “change” it by replacing the unhelpful thought with one that is more balanced and compassionate. This isn’t about toxic positivity, but about finding a more realistic perspective, like, “This is challenging, but I have tools to cope, and this feeling will pass.”
The “check it” step is where the real magic happens. To do this effectively, it helps to have a few go-to questions to act as your guide. When you catch a stressful thought, pause and ask yourself: Is there solid proof for this thought? How likely is it that my fear will actually come true? Are there other, more positive ways to view this situation? What would I say to a friend who was having this exact thought? Answering these questions helps you step back and see the situation more clearly, separating the objective facts from the story your stress is telling you. This creates the space you need to choose a more helpful response instead of reacting automatically.
These techniques for challenging your thoughts aren’t just clever tricks; they are rooted in a powerful psychological approach called Cognitive Behavioral Therapy, or CBT. At its core, CBT is a structured way to identify and change the unhelpful thought and behavior patterns that contribute to stress, anxiety, and other challenges. The process of examining a thought and finding a new, more helpful way to see it is known as cognitive reframing. It’s about changing your perspective to change your emotional response. Instead of being carried away by a wave of stress, you learn to see the wave, understand its power, and choose how to respond to it. This skill is fundamental for managing stress without alcohol, as it empowers you to handle life’s difficulties from a place of clarity and strength.
Building this skill takes practice, and that’s where having the right support can make all the difference. The entire approach of the Reframe app is built on the neuroscience of behavior change and the principles of cognitive reframing. We provide daily readings, guided courses, and tools designed to help you practice these techniques in real-time. When you’re feeling stressed, you can access resources that walk you through the process of identifying and challenging your thoughts. Plus, you’re connected to a whole community of people on the same path, so you never have to feel alone. By consistently practicing these skills, you’re not just coping with stress; you’re rewiring your brain for long-term resilience and well-being.
So if booze doesn’t help us de-stress, what does? Let’s find out!
“Life is a dance. Mindfulness is witnessing that dance.” ― Amit Ray
As far as stress-busting is concerned, mindfulness is as close to a superpower as we can get. It’s all about being in the present moment and observing it without judgment.
Tip: Tibetan Buddhist nun Pema Chödrön has a lovely mindfulness trick up her sleeve. Simply picture the source of stress in your mind and address it with the words “How delightful!” (Feel free to do it silently if you’re in a board meeting or on the train to work.) The charming absurdity is often enough to take the tension down a notch (and maybe bring on a chuckle).
Also, check out Reframe’s meditation meetings and mindfulness resources!
“One cannot think well, love well, sleep well, if one has not dined well.” ― Virginia Woolf
Good nutrition is key — both for recovering after alcohol misuse and making it through stressful times. Here’s how we can use our diet to boost our resilience as we continue to heal:
Tip: A healthy diet isn’t complete without adequate hydration. Carry a water bottle with you and set a reminder on your watch or phone to stay on track.
“Generally speaking, adaptogens help you feel less stressed while increasing energy levels; some are zippy, while others are more balancing or calming.” ― Maria Noel Groves
Adaptogens have been around for centuries but have gone under the radar in modern times. A few years ago, only a hard-core wellness enthusiast could reel off the benefits of rhodiola, tulsi, ashwagandha, or holy basil (to name a few). But times are changing!
These days there’s a lot of talk about adaptogenic herbs — natural substances that help us adapt to stress by modulating the release of stress hormones and building up our resilience. And the stress-busting effects are backed by science! Here’s how UAB scientist Anna Abel explains it:
“Think about your body’s stress response as a bell curve — it goes along, peaks and then drops. That whole response is really taxing to the body. Adaptogens help flatten that curve; it is a more mellowed upward movement and therefore no crash.”
Tip: Health food stores have plenty of adaptogen-based teas, supplements, or extracts. And check out Reframe’s own line of beverages! Again, just remember to get a go-ahead from your doctor first, especially if you have specific health needs.
“Gratitude is a powerful catalyst for happiness. It’s the spark that lights a fire of joy in your soul.” — Amy Collette
Stress often comes from the stories we tell ourselves. When we’re feeling overwhelmed, our thoughts can spiral, painting a picture that’s far worse than reality. This is where reframing comes in. It’s the practice of consciously choosing a different, more empowering perspective. Instead of letting negative thoughts run the show, you learn to challenge them and find a more balanced viewpoint. This doesn’t mean pretending problems don’t exist; it means recognizing that your initial reaction isn’t the only way to see things. By shifting your focus, you can reduce stress and build a more resilient, hopeful outlook, which is especially helpful when you’re navigating sobriety.
A thought record is a simple but powerful tool for putting reframing into practice. Think of it as a structured conversation with yourself. When you feel a wave of stress or a negative thought takes hold, you can grab a notebook and jot it down. The NHS suggests a simple exercise where you identify the thought, question the evidence for and against it, and then create a more balanced alternative. For example, if you think, “I can’t handle this pressure without a drink,” you can challenge that. What evidence do you have that you *can* handle it? You’ve made it this far, right? This process helps you see that thoughts are not facts and gives you more control over your mindset.
Another way to rewire your brain for positivity is through affirmations and gratitude. Positive affirmations are short, encouraging statements you repeat to yourself, like “I am capable and strong” or “I choose peace over panic.” Saying them regularly can help build new, more helpful neural pathways. Similarly, starting a gratitude list trains your brain to scan for the good in your life. Each day, write down three specific things you’re thankful for — from the perfect cup of coffee to a supportive message from a friend. This simple habit shifts your focus away from what’s wrong and toward what’s right, increasing appreciation and reducing stress. In the Reframe app, our daily check-ins and community forums are great places to share these wins and build this muscle of gratitude.
“I think of the cold as a noble force.” — Wim Hof
Now, this one isn’t for the faint of heart, but stick with us. Science says that cold exposure stimulates the vagus nerve and increases the production of endorphins and norepinephrine, chemicals that help regulate mood and reduce stress while keeping cravings at bay. The vagus nerve is part of the parasympathetic nervous system, which is responsible for calming the body, among other things.
Plus, there’s a host of other benefits that come with cold exposure therapy. It’s known to boost our immune system, improving our body's defense against illnesses. It also enhances circulation and metabolism, helping us feel more energized and burn calories more efficiently.
Tip: Start small. Try turning your shower to a cold temperature for a few seconds at the end of your morning routine, then gradually increase the time. Or, try dipping your face into a bowl of ice water and watch the stress melt away in seconds!
“Deep breathing changes the chemistry of the body by bringing oxygen into the tissue.” — Wim Hof
Want a gentler way to stimulate the vagus nerve? No problem! Breathing exercises such as “polyvagal exercises” will do the trick as well. Polyvagal exercises involve long exhalations that stimulate the vagus nerve. Plus, in addition to diaphragmatic breathing, science shows that activities such as humming, singing, or yoga help activate the parasympathetic nervous system, reducing stress. (And if you’d rather hum than stand in a cold shower, we’re with you!)
Tip: Check out some simple but effective diaphragmatic breathing practices, alternate nostril breathing, and other breathing techniques to bust stress and cravings in one blow!
“Nature is not a place to visit. It is home.” ― Gary Snyder
One of the best stress busters out there is right outside your window! Science says that spending time in nature reduces cortisol levels, lowers blood pressure, and improves mood. In fact, a simple 20-minute walk outside will do the trick! There’s even a type of therapy known as “ecotherapy” that’s all about tapping into the magic of the outdoors.
Tip: Make it a habit to spend some time in nature every day. A city park, tree-lined alley, and even the courtyard of your apartment building will do! Better yet, combine nature time with exercise to double the benefits!
“I don't bother with gyms, I just workout where I happen to be whether it’s in the garden or at home.” — Wim Hof
Back in the 5th century BCE, ancient physician Hippocrates touted the virtues of exercise, pointing out that “all parts of the body, if used in moderation and exercised in labors to which each is accustomed” stay healthy. Left idle, on the other hand, they “become liable to disease, defective in growth and age quickly.”
And modern science agrees! Here are some of the science-backed benefits of exercise:
Tip: Not a fan of going to the gym? No worries! Any type of movement — walking in the park (a double win since you’re also tapping into the power of nature), playing with a hula hoop in the backyard, or getting your sweat on with a kickboxing routine on YouTube will do the trick.
“Feelings are just your body talking to you about how you’re doing in the moment … Tune in to your breathing, and then your body, and then your emotions. It’s a little thing that pays off big.” ― Allyson Dinneen
Ever hear people say “Listen to your body”? While it sounds like useful advice, sometimes it’s easier said than done.
There’s no need to stress, however, because we have a translator! Biofeedback is a type of therapy involving sensors that measure shifts in our heart rate, temperature, muscle contraction, and other physiological changes associated with stress, which appear in real time on a screen. We’re hearing our body’s message loud and clear, seeing subtle signs of stress that we might have otherwise missed.
Neurofeedback, in turn, measures real-time changes in brain wave patterns in response to stress through electrodes placed on the scalp (don’t worry, it’s not invasive — though one drawback is that it calls for hi-tech equipment and a trip to a specialist’s office). We can then use breathing techniques or other relaxation methods (more on that below) to wipe out stress at the root, before it gets more overwhelming. And before you dismiss it as sounding too hokey, rest assured — there’s a fair amount of science behind biofeedback and neurofeedback.
Tip: For a more user-friendly take on biofeedback, check out handheld heart rate variability (HRV) monitors that guide you through breathing exercises and give immediate feedback on your stress levels.
“Facebook has been spreading across the continents faster than a highly contagious Asian bird flu!” ― Gemini Adams
Ever notice how taking a “break” by scrolling through Facebook can sometimes make us feel more stressed afterwards? Maybe it’s seeing people lounging on the beach while we’re stuck indoors scrubbing the fridge. Or maybe it’s a comment that rubs us the wrong way. Either way, our online lives can add to our stress.
Taking regular breaks from social media and being mindful about the sites we visit is crucial for keeping stress at bay. And since the online world is full of alcohol triggers — maybe those people on the beach are halfway through a six-pack — it’s also key for maintaining sobriety.
Tip: Designate a device-free hour during the day and spend it practicing mindfulness, journaling, or catching up with friends. If a whole hour is too much, break it up into 15-minute chunks throughout the day.
“Life is not a solo act. It's a huge collaboration, and we all need to assemble around us the people who care about us and support us in times of strife.” — Tim Gunn
Last but not least, stressful times are infinitely easier to get through with a solid team behind us. Positive social interactions boost oxytocin levels, helping us become more resilient and reducing stress. So don’t hesitate to ask for help!
Tip: Build a support network and reach out to at least one person every day. And remember, online communities such as Reframe are a wonderful source of social support!
All in all, managing stress in recovery and maintaining sobriety is all about building a rewarding and sustainable life. Instead of looking at quitting booze as a “sacrifice,” we can see it as an opportunity for change.
As journalist Germany Kent puts it, “It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.” We can be grateful for the opportunity to become better versions of ourselves through the alcohol journey. Challenging as it may be — especially during stressful times — the struggles are bound to be worth it in the end, giving us a physical and emotional “upgrade” we never dreamt of.
Navigating stress while sober requires a solid toolkit, and that’s where technology can be a game-changer. The Reframe app was developed with input from medical and mental health professionals to help you build emotional strength using principles from neuroscience and psychology. Each day, you get a short, five-minute lesson that breaks down complex ideas into simple, actionable tips for becoming more resilient. The app also provides personalized tools to help you manage cravings and stressful moments. Whether you need a guided meditation to find your calm, a quick game to distract yourself from an urge, or an exercise to practice gratitude, the support you need is right in your pocket.
Going through this journey alone can be tough, which is why finding your people is so important. Reframe offers access to a private and anonymous online community that’s available 24/7. It’s a safe space where you can share your experiences, ask for advice, and celebrate your wins with others who truly get it. Because the community is built right into the app, support is always just a few taps away. There are even specialized subgroups for different communities, like parents or members of the LGBTQIA+ community, ensuring you can connect with people who share your specific life experiences. It’s a powerful way to remember you’re not alone.
When you’re working on personal growth, privacy is paramount. One of the best features of the Reframe app is its commitment to your confidentiality; it does not collect any of your personal data, so you can feel secure as you track your progress and engage with the community. If you’re curious but not ready to commit, you can explore the app with a 7-day free trial. This gives you a chance to check out the daily lessons, use the toolkit, and connect with the community to see if it’s the right fit for you. It’s a completely risk-free way to get the support you need for your journey.
What does it really mean to "reframe" a stressful thought? Think of it as changing the lens through which you see a problem. It’s not about pretending stress doesn’t exist, but about consciously challenging your first, often negative, reaction. For example, instead of letting the thought "I can't handle this pressure" take over, you pause and shift it to "This is challenging, but I have the tools to get through it." It's a skill that helps you take back control from your automatic stress response.
If alcohol makes stress worse, why does it feel so relaxing in the moment? That initial feeling of relief is due to a temporary chemical trick alcohol plays on your brain. It floods your system with dopamine and other chemicals that numb your sensations, which can feel like relaxation. The problem is that this effect is short-lived. Once the alcohol wears off, your brain chemistry rebounds, often leaving you with more anxiety and stress than you started with, not to mention the original problem is still there.
There are so many great tips here. Where's the best place to start if I'm feeling overwhelmed? Don't feel like you have to do everything at once. The best place to start is with the simplest, most accessible action. Try focusing on your breath for just one minute. A few slow, deep breaths can calm your nervous system almost instantly. Another great starting point is a short walk outside. The goal is to find one small thing that feels manageable and build from there.
Why do I still want to drink when I'm stressed, even months after I've stopped? This is completely normal. Your brain has a powerful memory and for a long time, it learned that alcohol was the go-to solution for stress. When a difficult situation arises, your brain can revert to that old, familiar pathway, remembering the temporary relief and forgetting the negative consequences. It takes consistent practice with new coping skills, like the ones mentioned in this post, to build stronger, healthier neural pathways.
How can an app actually help me manage real-life stress? Think of the Reframe app as a toolkit for your mind that you can carry in your pocket. When a stressful moment hits, you don't have to rely on memory alone. The app provides immediate access to guided exercises that walk you through reframing your thoughts, meditations to help you find calm, and a supportive community to connect with. It gives you practical, in-the-moment support to help you apply these skills when you need them most.
You’ve done the hard part. The wine rack is gone, your freezer is stocked with frozen strawberries, and your recycling bin is full of seltzer cans. Your sleep is better, your resting heart rate has dropped, and that goal outfit finally fits. But what happens when a wave of stress hits? Or an old craving pops up unexpectedly? The physical changes are amazing, but the real, lasting work is mental. This is where you learn to reframe your mind and build new pathways for coping. It’s about creating a strategy to handle life’s challenges with clarity and strength, no drink required.
Friends are asking — what your secret is, and it’s simple — you stopped drinking. But then life happened. Tax season came around, your air conditioner broke in the middle of summer, and your upstairs neighbor got a drum set. In short, even though you got sober, things got stressful again. Stress management in recovery is key, so let’s explore the ins and outs of maintaining sobriety no matter what life throws at you. We’ve got you!
Sometimes it seems as if the stress response evolved just to spite us. But there’s a biological reason behind it! Back in the day of our earliest ancestors, danger was lurking around just about every corner, with saber-toothed cats, giant hyenas, and other carnivores roaming the land looking for their next meal. At the same time, disputes couldn’t be settled in court or in an email chain, so hand-to-hand combat was often the only way to go.
Stress is our biological first-response system for dealing with danger. As the name suggests, the “fight-or-flight” response is all about facing an attack head-on or making a quick getaway. Here’s what happens when we go into “emergency mode”:
In the presence of true danger, the fight or flight response saves the day. However, for most modern-day problems, it’s overkill: we’re unlikely to be chased by a bison on our morning commute or find a swarm of killer bees in our backyard (though stranger things have happened). Still, we’re wired to respond to milder nuisances — anything from missing our bus to reading a Facebook post that rubs us the wrong way — with the same “all systems go” approach that gets our fight-or-flight response going.
Over time, stress wreaks havoc on our body and mind, leading to inflammation, poor sleep, heart disease, stomach ulcers, psychiatric problems, and a host of other issues. And yes, it can mess with our sobriety.
When life throws you a curveball, like a sudden work deadline or a tense conversation, it’s easy for your thoughts to spiral. Your mind might jump to worst-case scenarios, telling you, “I can’t handle this,” or “This is a disaster.” This is where the urge to numb out with a drink can feel strongest. But what if you could change that initial thought? That’s the essence of reframing. It’s not about pretending the problem doesn’t exist; it’s about changing the story you tell yourself about it. Instead of seeing a stressful situation as a catastrophe, you learn to see it as a challenge you can manage.
This mental shift is a skill, and like any skill, it gets stronger with practice. It’s about consciously choosing a more empowering perspective. The name of our app, Reframe, is built on this very principle. We use neuroscience-backed techniques to help you build new, healthier thought patterns around stress and alcohol. By learning to reframe your mindset, you can take control of your reactions and find constructive ways to cope with stress, leaving you feeling more capable and less likely to turn to alcohol for relief. It’s a powerful tool for protecting your sobriety and your peace of mind.
Cognitive reframing is a technique that helps you look at a situation from a different viewpoint. Think of it as putting on a new pair of glasses to see things more clearly. The core idea is to identify your automatic, unhelpful thoughts and consciously replace them with more balanced and productive ones. According to the NHS, reframing helps you “think more flexibly and be more in control.” Instead of letting a negative thought dictate your mood and actions, you pause and question it. Is this thought 100% true? Is there another way to look at this? This simple act of questioning can break the hold that negativity has on you.
We all have automatic negative thoughts (ANTs). They’re the knee-jerk reactions our brains have to stressful events, like thinking, “I’m a failure,” after making a small mistake. These thoughts can create a vicious cycle: the negative thought leads to a negative feeling (like shame or anxiety), which can lead to an unhelpful action (like isolating yourself or wanting a drink). The key is to recognize that these thoughts are just thoughts, not facts. As one source puts it, it’s about learning to spot them and “understand they aren't always completely true.” By challenging that initial thought, you can stop the cycle before it starts.
The payoff for practicing reframing is huge, especially when it comes to managing stress and anxiety in sobriety. Each time you successfully reframe a negative thought, you’re building mental muscle and resilience. This practice can lead to a more hopeful outlook and a stronger sense of control over your emotional well-being. It won’t make stress vanish, but it can make it feel much more manageable. You start to realize that you have the power to choose your response, which is incredibly empowering. This shift helps reduce the intensity of anxiety and strengthens your ability to handle life’s challenges without alcohol.
When it comes to maintaining sobriety while managing stress in recovery, it’s crucial to understand how alcohol contributes to stress in the first place — both while we’re drinking and in the weeks or months afterwards. Here’s the condensed version: alcohol doesn’t relieve stress, it actually causes it.
First, let’s explore why alcohol isn’t (and never was) the solution to stress. Then, we’ll look at healthier ways of managing stress in recovery.
Why do we drink when we’re stressed in the first place? It’s all about brain chemistry:
The problem is, both of these effects are temporary. Within a few hours they wear off, leaving us with rebound anxiety and depression. Plus, chances are, whatever was stressing us out in the first place is still there (bummer!).
In the long run, alcohol is bound to make our stress worse. Here’s why:
Even if we started drinking to deal with external stressors, chances are that over time, alcohol use itself became the main source of our stress. Each time we drank, alcohol provided an illusion of relief. And yet, when the effects wore off, we were left with the original problem we tried to drown in that bottle and an ever-increasing drinking problem to boot. Our problems — and stress — only multiplied.
In other words, at a certain point alcohol started providing a temporary “solution” for the problem that it’s been creating (or at the very least contributing to). How devious!
That said, simply putting down the drink doesn’t make the shadow of booze-related stress disappear. Our physical cravings may be gone, but it takes some time for the neurotransmitter balance to return to normal — we’re not playing with a full neurochemical deck quite yet.
Add to that a stressful external event, and we might find ourselves questioning our resolve to quit drinking. Thanks to a neurological quirk known as “euphoric recall,” we’re more likely to romanticize alcohol as the magic potion that made us feel better, minimizing the negative effects. As a result, that drink might start seeming more and more appealing, upping our risk of relapse.
However, we’ve been there and done that, and it hasn’t worked. It’s time to look for more sustainable ways to deal with stress in recovery and thrive as we continue our journey!
When stress hits, our minds can spiral. We often jump to conclusions or fixate on the worst-case scenario, which only makes us feel more overwhelmed. The good news is that you have more power over your thoughts than you might think. A huge part of managing stress is learning to notice your thought patterns and gently question them. Your thoughts are not always facts, and recognizing this is the first step toward breaking free from the cycle of stress and cravings. By learning to identify and challenge unhelpful thoughts, you can build mental resilience that supports you through stressful times without needing to reach for a drink.
We all fall into certain thinking traps from time to time. Becoming aware of them is like turning on a light in a dark room. According to the UK’s National Health Service, some common types of unhelpful thoughts include always expecting the worst (catastrophizing), focusing only on the negative parts of a situation (filtering), seeing things in black-and-white terms, and blaming yourself for things outside your control. For example, you might think, “I felt a craving today, so I’m failing at sobriety,” which is a form of black-and-white thinking. Or you might get a critical email from your boss and immediately think, “I’m going to be fired,” which is catastrophizing. Simply noticing these patterns is a powerful act of self-awareness.
Once you can spot a negative thought, you can start to work with it. A simple and effective method is “Catch It, Check It, Change It.” First, you “catch” the thought by acknowledging it without judgment. Just notice it: “I’m having the thought that I can’t handle this pressure.” Next, you “check” it by examining the evidence. Is it 100% true? Have you handled pressure before without alcohol? What are the facts of the situation? Finally, you “change” it by replacing the unhelpful thought with one that is more balanced and compassionate. This isn’t about toxic positivity, but about finding a more realistic perspective, like, “This is challenging, but I have tools to cope, and this feeling will pass.”
The “check it” step is where the real magic happens. To do this effectively, it helps to have a few go-to questions to act as your guide. When you catch a stressful thought, pause and ask yourself: Is there solid proof for this thought? How likely is it that my fear will actually come true? Are there other, more positive ways to view this situation? What would I say to a friend who was having this exact thought? Answering these questions helps you step back and see the situation more clearly, separating the objective facts from the story your stress is telling you. This creates the space you need to choose a more helpful response instead of reacting automatically.
These techniques for challenging your thoughts aren’t just clever tricks; they are rooted in a powerful psychological approach called Cognitive Behavioral Therapy, or CBT. At its core, CBT is a structured way to identify and change the unhelpful thought and behavior patterns that contribute to stress, anxiety, and other challenges. The process of examining a thought and finding a new, more helpful way to see it is known as cognitive reframing. It’s about changing your perspective to change your emotional response. Instead of being carried away by a wave of stress, you learn to see the wave, understand its power, and choose how to respond to it. This skill is fundamental for managing stress without alcohol, as it empowers you to handle life’s difficulties from a place of clarity and strength.
Building this skill takes practice, and that’s where having the right support can make all the difference. The entire approach of the Reframe app is built on the neuroscience of behavior change and the principles of cognitive reframing. We provide daily readings, guided courses, and tools designed to help you practice these techniques in real-time. When you’re feeling stressed, you can access resources that walk you through the process of identifying and challenging your thoughts. Plus, you’re connected to a whole community of people on the same path, so you never have to feel alone. By consistently practicing these skills, you’re not just coping with stress; you’re rewiring your brain for long-term resilience and well-being.
So if booze doesn’t help us de-stress, what does? Let’s find out!
“Life is a dance. Mindfulness is witnessing that dance.” ― Amit Ray
As far as stress-busting is concerned, mindfulness is as close to a superpower as we can get. It’s all about being in the present moment and observing it without judgment.
Tip: Tibetan Buddhist nun Pema Chödrön has a lovely mindfulness trick up her sleeve. Simply picture the source of stress in your mind and address it with the words “How delightful!” (Feel free to do it silently if you’re in a board meeting or on the train to work.) The charming absurdity is often enough to take the tension down a notch (and maybe bring on a chuckle).
Also, check out Reframe’s meditation meetings and mindfulness resources!
“One cannot think well, love well, sleep well, if one has not dined well.” ― Virginia Woolf
Good nutrition is key — both for recovering after alcohol misuse and making it through stressful times. Here’s how we can use our diet to boost our resilience as we continue to heal:
Tip: A healthy diet isn’t complete without adequate hydration. Carry a water bottle with you and set a reminder on your watch or phone to stay on track.
“Generally speaking, adaptogens help you feel less stressed while increasing energy levels; some are zippy, while others are more balancing or calming.” ― Maria Noel Groves
Adaptogens have been around for centuries but have gone under the radar in modern times. A few years ago, only a hard-core wellness enthusiast could reel off the benefits of rhodiola, tulsi, ashwagandha, or holy basil (to name a few). But times are changing!
These days there’s a lot of talk about adaptogenic herbs — natural substances that help us adapt to stress by modulating the release of stress hormones and building up our resilience. And the stress-busting effects are backed by science! Here’s how UAB scientist Anna Abel explains it:
“Think about your body’s stress response as a bell curve — it goes along, peaks and then drops. That whole response is really taxing to the body. Adaptogens help flatten that curve; it is a more mellowed upward movement and therefore no crash.”
Tip: Health food stores have plenty of adaptogen-based teas, supplements, or extracts. And check out Reframe’s own line of beverages! Again, just remember to get a go-ahead from your doctor first, especially if you have specific health needs.
“Gratitude is a powerful catalyst for happiness. It’s the spark that lights a fire of joy in your soul.” — Amy Collette
Stress often comes from the stories we tell ourselves. When we’re feeling overwhelmed, our thoughts can spiral, painting a picture that’s far worse than reality. This is where reframing comes in. It’s the practice of consciously choosing a different, more empowering perspective. Instead of letting negative thoughts run the show, you learn to challenge them and find a more balanced viewpoint. This doesn’t mean pretending problems don’t exist; it means recognizing that your initial reaction isn’t the only way to see things. By shifting your focus, you can reduce stress and build a more resilient, hopeful outlook, which is especially helpful when you’re navigating sobriety.
A thought record is a simple but powerful tool for putting reframing into practice. Think of it as a structured conversation with yourself. When you feel a wave of stress or a negative thought takes hold, you can grab a notebook and jot it down. The NHS suggests a simple exercise where you identify the thought, question the evidence for and against it, and then create a more balanced alternative. For example, if you think, “I can’t handle this pressure without a drink,” you can challenge that. What evidence do you have that you *can* handle it? You’ve made it this far, right? This process helps you see that thoughts are not facts and gives you more control over your mindset.
Another way to rewire your brain for positivity is through affirmations and gratitude. Positive affirmations are short, encouraging statements you repeat to yourself, like “I am capable and strong” or “I choose peace over panic.” Saying them regularly can help build new, more helpful neural pathways. Similarly, starting a gratitude list trains your brain to scan for the good in your life. Each day, write down three specific things you’re thankful for — from the perfect cup of coffee to a supportive message from a friend. This simple habit shifts your focus away from what’s wrong and toward what’s right, increasing appreciation and reducing stress. In the Reframe app, our daily check-ins and community forums are great places to share these wins and build this muscle of gratitude.
“I think of the cold as a noble force.” — Wim Hof
Now, this one isn’t for the faint of heart, but stick with us. Science says that cold exposure stimulates the vagus nerve and increases the production of endorphins and norepinephrine, chemicals that help regulate mood and reduce stress while keeping cravings at bay. The vagus nerve is part of the parasympathetic nervous system, which is responsible for calming the body, among other things.
Plus, there’s a host of other benefits that come with cold exposure therapy. It’s known to boost our immune system, improving our body's defense against illnesses. It also enhances circulation and metabolism, helping us feel more energized and burn calories more efficiently.
Tip: Start small. Try turning your shower to a cold temperature for a few seconds at the end of your morning routine, then gradually increase the time. Or, try dipping your face into a bowl of ice water and watch the stress melt away in seconds!
“Deep breathing changes the chemistry of the body by bringing oxygen into the tissue.” — Wim Hof
Want a gentler way to stimulate the vagus nerve? No problem! Breathing exercises such as “polyvagal exercises” will do the trick as well. Polyvagal exercises involve long exhalations that stimulate the vagus nerve. Plus, in addition to diaphragmatic breathing, science shows that activities such as humming, singing, or yoga help activate the parasympathetic nervous system, reducing stress. (And if you’d rather hum than stand in a cold shower, we’re with you!)
Tip: Check out some simple but effective diaphragmatic breathing practices, alternate nostril breathing, and other breathing techniques to bust stress and cravings in one blow!
“Nature is not a place to visit. It is home.” ― Gary Snyder
One of the best stress busters out there is right outside your window! Science says that spending time in nature reduces cortisol levels, lowers blood pressure, and improves mood. In fact, a simple 20-minute walk outside will do the trick! There’s even a type of therapy known as “ecotherapy” that’s all about tapping into the magic of the outdoors.
Tip: Make it a habit to spend some time in nature every day. A city park, tree-lined alley, and even the courtyard of your apartment building will do! Better yet, combine nature time with exercise to double the benefits!
“I don't bother with gyms, I just workout where I happen to be whether it’s in the garden or at home.” — Wim Hof
Back in the 5th century BCE, ancient physician Hippocrates touted the virtues of exercise, pointing out that “all parts of the body, if used in moderation and exercised in labors to which each is accustomed” stay healthy. Left idle, on the other hand, they “become liable to disease, defective in growth and age quickly.”
And modern science agrees! Here are some of the science-backed benefits of exercise:
Tip: Not a fan of going to the gym? No worries! Any type of movement — walking in the park (a double win since you’re also tapping into the power of nature), playing with a hula hoop in the backyard, or getting your sweat on with a kickboxing routine on YouTube will do the trick.
“Feelings are just your body talking to you about how you’re doing in the moment … Tune in to your breathing, and then your body, and then your emotions. It’s a little thing that pays off big.” ― Allyson Dinneen
Ever hear people say “Listen to your body”? While it sounds like useful advice, sometimes it’s easier said than done.
There’s no need to stress, however, because we have a translator! Biofeedback is a type of therapy involving sensors that measure shifts in our heart rate, temperature, muscle contraction, and other physiological changes associated with stress, which appear in real time on a screen. We’re hearing our body’s message loud and clear, seeing subtle signs of stress that we might have otherwise missed.
Neurofeedback, in turn, measures real-time changes in brain wave patterns in response to stress through electrodes placed on the scalp (don’t worry, it’s not invasive — though one drawback is that it calls for hi-tech equipment and a trip to a specialist’s office). We can then use breathing techniques or other relaxation methods (more on that below) to wipe out stress at the root, before it gets more overwhelming. And before you dismiss it as sounding too hokey, rest assured — there’s a fair amount of science behind biofeedback and neurofeedback.
Tip: For a more user-friendly take on biofeedback, check out handheld heart rate variability (HRV) monitors that guide you through breathing exercises and give immediate feedback on your stress levels.
“Facebook has been spreading across the continents faster than a highly contagious Asian bird flu!” ― Gemini Adams
Ever notice how taking a “break” by scrolling through Facebook can sometimes make us feel more stressed afterwards? Maybe it’s seeing people lounging on the beach while we’re stuck indoors scrubbing the fridge. Or maybe it’s a comment that rubs us the wrong way. Either way, our online lives can add to our stress.
Taking regular breaks from social media and being mindful about the sites we visit is crucial for keeping stress at bay. And since the online world is full of alcohol triggers — maybe those people on the beach are halfway through a six-pack — it’s also key for maintaining sobriety.
Tip: Designate a device-free hour during the day and spend it practicing mindfulness, journaling, or catching up with friends. If a whole hour is too much, break it up into 15-minute chunks throughout the day.
“Life is not a solo act. It's a huge collaboration, and we all need to assemble around us the people who care about us and support us in times of strife.” — Tim Gunn
Last but not least, stressful times are infinitely easier to get through with a solid team behind us. Positive social interactions boost oxytocin levels, helping us become more resilient and reducing stress. So don’t hesitate to ask for help!
Tip: Build a support network and reach out to at least one person every day. And remember, online communities such as Reframe are a wonderful source of social support!
All in all, managing stress in recovery and maintaining sobriety is all about building a rewarding and sustainable life. Instead of looking at quitting booze as a “sacrifice,” we can see it as an opportunity for change.
As journalist Germany Kent puts it, “It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.” We can be grateful for the opportunity to become better versions of ourselves through the alcohol journey. Challenging as it may be — especially during stressful times — the struggles are bound to be worth it in the end, giving us a physical and emotional “upgrade” we never dreamt of.
Navigating stress while sober requires a solid toolkit, and that’s where technology can be a game-changer. The Reframe app was developed with input from medical and mental health professionals to help you build emotional strength using principles from neuroscience and psychology. Each day, you get a short, five-minute lesson that breaks down complex ideas into simple, actionable tips for becoming more resilient. The app also provides personalized tools to help you manage cravings and stressful moments. Whether you need a guided meditation to find your calm, a quick game to distract yourself from an urge, or an exercise to practice gratitude, the support you need is right in your pocket.
Going through this journey alone can be tough, which is why finding your people is so important. Reframe offers access to a private and anonymous online community that’s available 24/7. It’s a safe space where you can share your experiences, ask for advice, and celebrate your wins with others who truly get it. Because the community is built right into the app, support is always just a few taps away. There are even specialized subgroups for different communities, like parents or members of the LGBTQIA+ community, ensuring you can connect with people who share your specific life experiences. It’s a powerful way to remember you’re not alone.
When you’re working on personal growth, privacy is paramount. One of the best features of the Reframe app is its commitment to your confidentiality; it does not collect any of your personal data, so you can feel secure as you track your progress and engage with the community. If you’re curious but not ready to commit, you can explore the app with a 7-day free trial. This gives you a chance to check out the daily lessons, use the toolkit, and connect with the community to see if it’s the right fit for you. It’s a completely risk-free way to get the support you need for your journey.
What does it really mean to "reframe" a stressful thought? Think of it as changing the lens through which you see a problem. It’s not about pretending stress doesn’t exist, but about consciously challenging your first, often negative, reaction. For example, instead of letting the thought "I can't handle this pressure" take over, you pause and shift it to "This is challenging, but I have the tools to get through it." It's a skill that helps you take back control from your automatic stress response.
If alcohol makes stress worse, why does it feel so relaxing in the moment? That initial feeling of relief is due to a temporary chemical trick alcohol plays on your brain. It floods your system with dopamine and other chemicals that numb your sensations, which can feel like relaxation. The problem is that this effect is short-lived. Once the alcohol wears off, your brain chemistry rebounds, often leaving you with more anxiety and stress than you started with, not to mention the original problem is still there.
There are so many great tips here. Where's the best place to start if I'm feeling overwhelmed? Don't feel like you have to do everything at once. The best place to start is with the simplest, most accessible action. Try focusing on your breath for just one minute. A few slow, deep breaths can calm your nervous system almost instantly. Another great starting point is a short walk outside. The goal is to find one small thing that feels manageable and build from there.
Why do I still want to drink when I'm stressed, even months after I've stopped? This is completely normal. Your brain has a powerful memory and for a long time, it learned that alcohol was the go-to solution for stress. When a difficult situation arises, your brain can revert to that old, familiar pathway, remembering the temporary relief and forgetting the negative consequences. It takes consistent practice with new coping skills, like the ones mentioned in this post, to build stronger, healthier neural pathways.
How can an app actually help me manage real-life stress? Think of the Reframe app as a toolkit for your mind that you can carry in your pocket. When a stressful moment hits, you don't have to rely on memory alone. The app provides immediate access to guided exercises that walk you through reframing your thoughts, meditations to help you find calm, and a supportive community to connect with. It gives you practical, in-the-moment support to help you apply these skills when you need them most.
Wondering about dual diagnosis treatment options? Our latest blog is all about AUD and co-occurring disorders. Check it out for some science-backed solutions!
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 hundreds 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!
A young mother worries about her children to the point of daily panic attacks. (“What if he falls out of the crib at night? What if that paint is toxic? What if ...?) Her anxiety has crossed the line of what’s normal for “new mother” concerns — but so has her drinking.
A police officer relives the domestic violence incident he witnessed with flashbacks throughout the day and nightmares when he tries to sleep. He’s also become a regular at the neighborhood bar where he goes to get relief.
A college freshman struggles to stay focused in her large lecture-hall classes and keep up with assignments. Frustrated and on her own for the first time, her drinking is no longer just a weekend thing.
These three people have something in common: they show symptoms of alcohol misuse along with co-occurring disorders — anxiety, post-traumatic stress disorder (PTSD), and attention deficit hyperactivity disorder (ADHD). Let’s explore what dual-diagnosis treatment is all about and why 12-step programs such as Alcoholics Anonymous (AA) might not be enough to address their concerns.
Alcohol use disorder (AUD) is a mental health disorder marked by an inability to stop drinking despite alcohol’s negative effects on our lives. When we’re caught in the grips of AUD, all aspects of our lives are affected: our health suffers, our relationships become strained, our performance at work or school declines. And yet, we can’t stop drinking.
While an outside observer might wonder, “Why can’t they just quit?” AUD is more complicated and more common than many people realize. In fact, according to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), as many as 28.8 million adults in America suffered from AUD in 2021. That’s over 11% of adults aged 18 or older! Picture a subway car with 50 people on board. Chances are, at least five (or more) have had AUD in the past or are currently struggling.
While modern science has made AUD recovery more possible (more on that later), sometimes life throws us for an extra loop. Many of those struggling with AUD have another co-occurring disorder that complicates the picture and makes recovery more challenging. Here are the most common co-occurring disorders, according to the Substance Abuse and Mental Health Services Administration (SAMHSA):
While all these mental health conditions can “team up” with AUD, some are more frequent than others, with anxiety, depression, and PTSD topping the list. However, the relationship between alcohol misuse and co-occurring disorders is often difficult to untangle. Let’s take a closer look at why.
Determining which came first — AUD or other co-occurring disorders — can be a bit of a chicken-and-egg problem. Here’s why, according to NIAAA:
Now that we see why AUD and co-occurring disorders can cause extra trouble together, let’s take a look at the brain changes that come with them. Understanding the neuroscience behind dual diagnosis is the first step in finding the right course of treatment!
AUD and other mental health issues affect our brain chemistry, often exacerbating each other. Here’s how alcohol affects the brain and how other conditions play into these effects:
For more information about co-occurring disorders, check out “Where To Find Help for Mental Health Issues Related to Alcohol Use” as well as “The Positive Impacts of Sobriety on Mental Health: Reduced Anxiety, Depression, and Improved Emotional Well-Being.” For now, let’s turn our attention to why 12-step programs may not be the answer to dual-diagnosis treatment and which alternatives offer a science-based approach.
Those of us who struggle with alcohol may be pointed towards Alcoholics Anonymous (AA) at some point in our journey. After all, this peer-led support program has been around for almost a century! While it has benefits, it’s not for everyone — particularly for those with a dual diagnosis. Here’s why:
While AA does have benefits, when it comes to addressing co-occurring disorders, it’s lacking. That’s where science comes in!
So if AA isn’t the solution to co-occurring disorders, what is? Let’s look at some science-based strategies that can help.
Sometimes a neurochemical imbalance calls for a medical solution. These days, psychiatric medications have improved and can be tailored to our individual needs. And while the decision to go this route is always a personal one, it’s something to consider, especially if our condition is known to benefit from medication-assisted treatment (MAT). For example, antipsychotic medications are often used to treat schizophrenia, while mood stabilizers, antipsychotics, and antidepressants can help even out the highs and lows of bipolar disorder.
As for AUD, there are options for MAT as well! While some reduce alcohol’s psychoactive effects, others act as deterrents by causing unpleasant reactions when mixed with booze or by targeting the root of the problem by reducing cravings. (To learn more, check out “Which Medications Work Best To Help Me Stop Drinking?”)
Just as medical treatment has improved over the years, therapy has grown by leaps and bounds. It’s no longer all about recalling your dreams or childhood memories (though that can be part of the picture if it helps). Here’s an overview of various forms of therapy and how they can work wonders for AUD and co-occurring disorders:
As we can see, the world of therapy has expanded since the days of Freud and his famous couch. It’s time to explore what it can do for our dual-diagnosis treatment journey!
While the dual diagnosis road can be a challenging one, rest assured there’s light at the end of the tunnel! With science at our side, we’re more capable than ever of addressing the complex needs that come with co-occurring disorders.
In the end, many of us find that tackling multiple mental health challenges leaves us better equipped to tackle future obstacles in our path. Seeing the broader context of co-occurring disorders and the neuroscience behind mental health issues calls for a more comprehensive toolbox that we can use for anything the future might throw at us.
A young mother worries about her children to the point of daily panic attacks. (“What if he falls out of the crib at night? What if that paint is toxic? What if ...?) Her anxiety has crossed the line of what’s normal for “new mother” concerns — but so has her drinking.
A police officer relives the domestic violence incident he witnessed with flashbacks throughout the day and nightmares when he tries to sleep. He’s also become a regular at the neighborhood bar where he goes to get relief.
A college freshman struggles to stay focused in her large lecture-hall classes and keep up with assignments. Frustrated and on her own for the first time, her drinking is no longer just a weekend thing.
These three people have something in common: they show symptoms of alcohol misuse along with co-occurring disorders — anxiety, post-traumatic stress disorder (PTSD), and attention deficit hyperactivity disorder (ADHD). Let’s explore what dual-diagnosis treatment is all about and why 12-step programs such as Alcoholics Anonymous (AA) might not be enough to address their concerns.
Alcohol use disorder (AUD) is a mental health disorder marked by an inability to stop drinking despite alcohol’s negative effects on our lives. When we’re caught in the grips of AUD, all aspects of our lives are affected: our health suffers, our relationships become strained, our performance at work or school declines. And yet, we can’t stop drinking.
While an outside observer might wonder, “Why can’t they just quit?” AUD is more complicated and more common than many people realize. In fact, according to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), as many as 28.8 million adults in America suffered from AUD in 2021. That’s over 11% of adults aged 18 or older! Picture a subway car with 50 people on board. Chances are, at least five (or more) have had AUD in the past or are currently struggling.
While modern science has made AUD recovery more possible (more on that later), sometimes life throws us for an extra loop. Many of those struggling with AUD have another co-occurring disorder that complicates the picture and makes recovery more challenging. Here are the most common co-occurring disorders, according to the Substance Abuse and Mental Health Services Administration (SAMHSA):
While all these mental health conditions can “team up” with AUD, some are more frequent than others, with anxiety, depression, and PTSD topping the list. However, the relationship between alcohol misuse and co-occurring disorders is often difficult to untangle. Let’s take a closer look at why.
Determining which came first — AUD or other co-occurring disorders — can be a bit of a chicken-and-egg problem. Here’s why, according to NIAAA:
Now that we see why AUD and co-occurring disorders can cause extra trouble together, let’s take a look at the brain changes that come with them. Understanding the neuroscience behind dual diagnosis is the first step in finding the right course of treatment!
AUD and other mental health issues affect our brain chemistry, often exacerbating each other. Here’s how alcohol affects the brain and how other conditions play into these effects:
For more information about co-occurring disorders, check out “Where To Find Help for Mental Health Issues Related to Alcohol Use” as well as “The Positive Impacts of Sobriety on Mental Health: Reduced Anxiety, Depression, and Improved Emotional Well-Being.” For now, let’s turn our attention to why 12-step programs may not be the answer to dual-diagnosis treatment and which alternatives offer a science-based approach.
Those of us who struggle with alcohol may be pointed towards Alcoholics Anonymous (AA) at some point in our journey. After all, this peer-led support program has been around for almost a century! While it has benefits, it’s not for everyone — particularly for those with a dual diagnosis. Here’s why:
While AA does have benefits, when it comes to addressing co-occurring disorders, it’s lacking. That’s where science comes in!
So if AA isn’t the solution to co-occurring disorders, what is? Let’s look at some science-based strategies that can help.
Sometimes a neurochemical imbalance calls for a medical solution. These days, psychiatric medications have improved and can be tailored to our individual needs. And while the decision to go this route is always a personal one, it’s something to consider, especially if our condition is known to benefit from medication-assisted treatment (MAT). For example, antipsychotic medications are often used to treat schizophrenia, while mood stabilizers, antipsychotics, and antidepressants can help even out the highs and lows of bipolar disorder.
As for AUD, there are options for MAT as well! While some reduce alcohol’s psychoactive effects, others act as deterrents by causing unpleasant reactions when mixed with booze or by targeting the root of the problem by reducing cravings. (To learn more, check out “Which Medications Work Best To Help Me Stop Drinking?”)
Just as medical treatment has improved over the years, therapy has grown by leaps and bounds. It’s no longer all about recalling your dreams or childhood memories (though that can be part of the picture if it helps). Here’s an overview of various forms of therapy and how they can work wonders for AUD and co-occurring disorders:
As we can see, the world of therapy has expanded since the days of Freud and his famous couch. It’s time to explore what it can do for our dual-diagnosis treatment journey!
While the dual diagnosis road can be a challenging one, rest assured there’s light at the end of the tunnel! With science at our side, we’re more capable than ever of addressing the complex needs that come with co-occurring disorders.
In the end, many of us find that tackling multiple mental health challenges leaves us better equipped to tackle future obstacles in our path. Seeing the broader context of co-occurring disorders and the neuroscience behind mental health issues calls for a more comprehensive toolbox that we can use for anything the future might throw at us.
Why is self-care so important in alcohol misuse recovery? Find out how to give your mind, body, emotions, and spirit some much-needed TLC in our latest blog about self-care in addiction recovery.
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 hundreds 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!
On TV, self-care rituals and routines are all about bubble baths, massages, and maybe getting your nails done. Just think of Monica from Friends soaking her troubles away in lavender-scented soap bubbles as Enya plays in the background; Elaine from Seinfeld going to her favorite Korean nail salon, and George finding himself unable to part with that oh-so-comfortable massage chair that’s supposed to be a gift for a friend. But there’s so much more to self-care, especially when it comes to recovery! Why is self-care so important? And how can we improve our self-care game in recovery? Let’s find out!
It’s no secret that alcohol misuse wreaks havoc on our lives. While the physical effects are the most obvious, however, the problem goes deeper. Here’s an overview.
This is where self-care comes in! According to the National Institutes of Health, mental health “is more than the absence of a mental illness.” Instead, it’s all about thriving, enjoying our new life, and looking forward to each day when we wake up in the morning. Self-care, in turn, is the way to achieve it. As writer Lalah Delia puts it, “Self-care is how you take your power back.”
How do we go about starting a self-care routine in recovery? It’s helpful to think of it in terms of four areas — our physical, emotional, mental, and spiritual health. All four have been affected by alcohol use, and all four are in need of attention.
“Self-care has become a new priority — the revelation that it’s perfectly permissible to listen to your body and do what it needs.” ― Frances Ryan
As we already know, alcohol does a number on our physical health. And while getting it out of our system is the first priority, we can take additional steps to take our recovery to the next level:
In the end, it’s simple: listen to your body and give it what it needs. Without alcohol drowning out your intuition, it’ll be that much easier to hear it clearly.
“The brain is like a muscle; books are the diet and writing is the workout.” ― Stewart Stafford
Ever try to solve a quadratic equation or play a game of chess (or even Tetris) while drinking? Even though we sometimes think booze leads to “brilliant” insights at the moment, the next morning those insights tend to lose their spark (if we even remember them). That’s because alcohol slows down activity in the prefrontal cortex — the reasoning and decision-making hub of the brain — and messes with the hippocampus (which helps us store new memories).
While quitting or cutting back certainly helps us get our smarts back, it will take some time. Here are some self-care practices to help our brain get back in shape:
The key to caring for our mind is finding a technique, activity, or subject to explore that jibes with our interests. Whether it’s playing online chess, brushing up on our Spanish skills by listening to bite-sized Spanish podcasts on the way to work, or finally reading Ulysses, our brain will thank us!
“The chaos around you is none of your business: your business is how you feel about it.” ― Jacinta Mpalyenkana
Remember those emotional storms that alcohol stirs up? Part of self-care in recovery is dealing with them. The most important takeaway is that emotions come and go, even if it might seem like the unpleasant ones will last forever. But while learning to accept them without judgment is the first step, there are self-care practices we can use to help create emotional shifts.
In the end, it’s important to keep in mind that emotions aren’t inherently “good” or “bad.” Seeing them from this neutral perspective, in turn, is often enough to take the sting out of the unpleasant while creating space for profound emotional shifts with the help of the practices in our emotional self-care toolbox.
“The wounded mind must be reset like a fractured bone. It cannot heal itself without spiritual realignment.” ― Anthon St. Maarten
Finally, we come to the spiritual side of things. Alcohol tends to disconnect us from our authentic self, and spiritual self-care is all about finding our way back. It’s kind of like rebooting a faulty GPS app and rediscovering things that feel meaningful and give us a sense of purpose!
Meditation rewires the brain. Meditation is a key part of many spiritual practices, and it can work wonders for getting in touch with our authentic self and tapping into a source of meaning. In fact, it’s a self-care tool that also has physical, emotional, and mental benefits and reinforces all four areas of healing. Plus, it’s a science-backed way to reduce cravings, manage stress, and switch from the “default mode network” associated with habitual, repetitive thinking to one that’s associated with new ideas and insights. Plus, it even increases the volume of the prefrontal cortex and hippocampus, helping us recover our higher-order brain functions and memory — it’s a win-win! (To learn more, take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
Nature has healing powers. One of the easiest sources of spiritual energy to tap into is right there, outside our window (unless we live in a basement apartment — but even then, it’s not too far away). Whether it’s a patch of grass with a tree outside our front door, a city park, or a mountain trail, a natural setting lets us tap into a profound source of peace, sustaining our recovery. And there’s science behind it! Nature relieves both physical and psychological stress, boosts endorphins, and reduces impulsivity, according to studies. (For a deep dive, check out “What Is Ecotherapy? 5 Ways Time in Nature Improves Mental Well-Being.”)
Giving back to others is giving back to ourselves. It’s easy to get stuck in our own mind when we’re stuck in the alcohol trap, and switching our focus to others can help us heal spiritually. Plus, studies show that acts of kindness boost endorphins and oxytocin, making us feel good. They also promote neuroplasticity, helping the brain to rewire and heal itself after alcohol misuse!
Gratitude works wonders. Gratitude shifts our focus from what’s wrong to what’s right — an instant mood booster that helps our spiritual healing. Science shows that practicing gratitude increases dopamine and serotonin levels, promoting joy and reducing stress without alcohol! (To learn more, check out “Gratitude Journal Prompts To Practice Daily.”)
For more information about the spiritual side of recovery, take a look at “Exploring Spirituality In Recovery.”
All in all, it’s important to remember that self-care in recovery isn’t selfish — it’s necessary! As author L.R. Knost writes, “Taking care of myself doesn’t mean ‘me first.’ It means ‘me too’.” And here at Reframe we’re all about helping you get there!
On TV, self-care rituals and routines are all about bubble baths, massages, and maybe getting your nails done. Just think of Monica from Friends soaking her troubles away in lavender-scented soap bubbles as Enya plays in the background; Elaine from Seinfeld going to her favorite Korean nail salon, and George finding himself unable to part with that oh-so-comfortable massage chair that’s supposed to be a gift for a friend. But there’s so much more to self-care, especially when it comes to recovery! Why is self-care so important? And how can we improve our self-care game in recovery? Let’s find out!
It’s no secret that alcohol misuse wreaks havoc on our lives. While the physical effects are the most obvious, however, the problem goes deeper. Here’s an overview.
This is where self-care comes in! According to the National Institutes of Health, mental health “is more than the absence of a mental illness.” Instead, it’s all about thriving, enjoying our new life, and looking forward to each day when we wake up in the morning. Self-care, in turn, is the way to achieve it. As writer Lalah Delia puts it, “Self-care is how you take your power back.”
How do we go about starting a self-care routine in recovery? It’s helpful to think of it in terms of four areas — our physical, emotional, mental, and spiritual health. All four have been affected by alcohol use, and all four are in need of attention.
“Self-care has become a new priority — the revelation that it’s perfectly permissible to listen to your body and do what it needs.” ― Frances Ryan
As we already know, alcohol does a number on our physical health. And while getting it out of our system is the first priority, we can take additional steps to take our recovery to the next level:
In the end, it’s simple: listen to your body and give it what it needs. Without alcohol drowning out your intuition, it’ll be that much easier to hear it clearly.
“The brain is like a muscle; books are the diet and writing is the workout.” ― Stewart Stafford
Ever try to solve a quadratic equation or play a game of chess (or even Tetris) while drinking? Even though we sometimes think booze leads to “brilliant” insights at the moment, the next morning those insights tend to lose their spark (if we even remember them). That’s because alcohol slows down activity in the prefrontal cortex — the reasoning and decision-making hub of the brain — and messes with the hippocampus (which helps us store new memories).
While quitting or cutting back certainly helps us get our smarts back, it will take some time. Here are some self-care practices to help our brain get back in shape:
The key to caring for our mind is finding a technique, activity, or subject to explore that jibes with our interests. Whether it’s playing online chess, brushing up on our Spanish skills by listening to bite-sized Spanish podcasts on the way to work, or finally reading Ulysses, our brain will thank us!
“The chaos around you is none of your business: your business is how you feel about it.” ― Jacinta Mpalyenkana
Remember those emotional storms that alcohol stirs up? Part of self-care in recovery is dealing with them. The most important takeaway is that emotions come and go, even if it might seem like the unpleasant ones will last forever. But while learning to accept them without judgment is the first step, there are self-care practices we can use to help create emotional shifts.
In the end, it’s important to keep in mind that emotions aren’t inherently “good” or “bad.” Seeing them from this neutral perspective, in turn, is often enough to take the sting out of the unpleasant while creating space for profound emotional shifts with the help of the practices in our emotional self-care toolbox.
“The wounded mind must be reset like a fractured bone. It cannot heal itself without spiritual realignment.” ― Anthon St. Maarten
Finally, we come to the spiritual side of things. Alcohol tends to disconnect us from our authentic self, and spiritual self-care is all about finding our way back. It’s kind of like rebooting a faulty GPS app and rediscovering things that feel meaningful and give us a sense of purpose!
Meditation rewires the brain. Meditation is a key part of many spiritual practices, and it can work wonders for getting in touch with our authentic self and tapping into a source of meaning. In fact, it’s a self-care tool that also has physical, emotional, and mental benefits and reinforces all four areas of healing. Plus, it’s a science-backed way to reduce cravings, manage stress, and switch from the “default mode network” associated with habitual, repetitive thinking to one that’s associated with new ideas and insights. Plus, it even increases the volume of the prefrontal cortex and hippocampus, helping us recover our higher-order brain functions and memory — it’s a win-win! (To learn more, take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
Nature has healing powers. One of the easiest sources of spiritual energy to tap into is right there, outside our window (unless we live in a basement apartment — but even then, it’s not too far away). Whether it’s a patch of grass with a tree outside our front door, a city park, or a mountain trail, a natural setting lets us tap into a profound source of peace, sustaining our recovery. And there’s science behind it! Nature relieves both physical and psychological stress, boosts endorphins, and reduces impulsivity, according to studies. (For a deep dive, check out “What Is Ecotherapy? 5 Ways Time in Nature Improves Mental Well-Being.”)
Giving back to others is giving back to ourselves. It’s easy to get stuck in our own mind when we’re stuck in the alcohol trap, and switching our focus to others can help us heal spiritually. Plus, studies show that acts of kindness boost endorphins and oxytocin, making us feel good. They also promote neuroplasticity, helping the brain to rewire and heal itself after alcohol misuse!
Gratitude works wonders. Gratitude shifts our focus from what’s wrong to what’s right — an instant mood booster that helps our spiritual healing. Science shows that practicing gratitude increases dopamine and serotonin levels, promoting joy and reducing stress without alcohol! (To learn more, check out “Gratitude Journal Prompts To Practice Daily.”)
For more information about the spiritual side of recovery, take a look at “Exploring Spirituality In Recovery.”
All in all, it’s important to remember that self-care in recovery isn’t selfish — it’s necessary! As author L.R. Knost writes, “Taking care of myself doesn’t mean ‘me first.’ It means ‘me too’.” And here at Reframe we’re all about helping you get there!
Interested in learning how to repair dopamine receptors? Dopamine detox could help! Learn more about this and where alcohol fits into the picture 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 hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Have you ever had a long week and to de-stress you decide to binge-watch your favorite show, scroll through social media to stay up-to-date on the latest trends, and chow down on your favorite takeout? It felt like the perfect way to unwind, yet the next day, you’re left feeling strangely restless and empty. This cycle of fleeting pleasure followed by dissatisfaction is all too common in our dopamine-driven world.
Enter the concept of a dopamine detox — a practice that promises to hit the reset button on our brain’s reward system. But what about that cold can of beer or glass of wine that often accompanies these moments of leisure? Alcohol, a powerful player in the dopamine game, significantly influences our mental balance. Let’s explore the transformative benefits of a dopamine detox and why rethinking our relationship with alcohol can be a crucial step toward a more fulfilling life.
Dopamine is a neurotransmitter — a chemical messenger in our brain. Known as one of the “feel-good” hormones in the brain’s reward system, it plays a major role in pleasure, motivation, and learning. Dopamine sends signals to our brain that something is pleasurable, and our brain then learns that we want more of whatever it may be that makes us feel good.
Anything from naturally fulfilling moments such as seeing our loved ones to drugs that artificially promote dopamine release can give us a sense of pleasure. Take your morning cup of coffee, for example. If it’s something we enjoy or even if it’s just the energy boost we’re chasing, coffee releases dopamine, which signals to our brain that coffee is linked to pleasure. And before we know it, that morning cup of coffee can turn into two (or five, or the whole pot!).
Dopamine is an essential hormone that affects our mood and learning. However, in our world today, there are so many things that can give us an artificial dopamine boost and oversaturate our brain that we continue to chase these highs. Data reports show that the average time people spend on social media per day skyrocketed from 90 minutes in 2013 to 143 minutes in 2024. And this is just one example. The National Center for Drug Abuse Statistics reports that 13.5% of Americans 12 and over used drugs in the last month, which is a 3.8% increase year-over-year. With the growing availability of activities and substances that provide instant gratification, the idea of a dopamine detox formed. Let’s learn more.
A dopamine detox is a practice developed by California psychiatrist Cameron Sepah. The practice stems from cognitive behavioral therapy (CBT) skills, which help us develop more positive behaviors. During a dopamine detox, we simply refrain from partaking in certain pleasurable stimuli for a period of time.
The idea is that by removing unhealthy stimuli, our desire for an immediate reward decreases, and, as a result, we reduce unwanted compulsive behaviors. By rewiring our response to specific stimuli, a dopamine detox promotes finding pleasure in naturally rewarding activities that allow us to live a more fulfilling life. Sepah proposed the dopamine detox concept to target six main behavioral categories:
He noted, however, that dopamine detox can be used for any behavior that is negatively affecting our life.
The idea has since taken over the internet, but due to confusing or inaccuate information, we could end up using the practice in an incorrect, extreme, or even harmful way (don’t worry, we’ll get into how to do it properly in a bit). A common misconception is that a dopamine detox aims to lower dopamine levels. We may end up searching “how to lower dopamine” but in actuality, dopamine is a naturally occurring chemical in our body and essential for normal functions. Instead, a dopamine detox removes stimuli that constantly release dopamine and thus promote unhealthy behaviors. With a proper detox, we can develop healthier habits overall. Let’s better understand how it helps us live a more fulfilling life.
When done correctly, a dopamine detox...
There are many benefits of doing a dopamine detox, but it can also be harmful when not done effectively. So, what’s the right way to do a dopamine detox?
Another way to think of a dopamine detox is as a reset. By removing certain stimuli, our brain isn’t oversaturated with substances and activities that give us temporary feelings of pleasure. Without the extra dopamine, we can return to a level closer to baseline.
The first step in doing a dopamine detox or reset is increasing our awareness of what negative behaviors we want to change, and the triggers and emotions surrounding them. Then, we can remove the unwanted stimuli. Cameron Sepah notes that “how to dopamine detox effectively” involves starting with something that is minimally disruptive to our current lifestyle.
For example, start with a couple of hours a day or one day out of the weekend. Take a break from scrolling endlessly on social media, mindlessly finishing a bag of chips, or pouring a couple of glasses of wine to feel more relaxed. Instead, we can spend that time reconnecting with ourselves and others. Try more relaxing activities such as meditation, taking a walk, or journaling. While we may feel bored or restless at first, we’ll slowly start to enjoy more natural ways to boost our mood, making us less interested in the allure of high dopamine-triggering substances and activities, such as alcohol. Speaking of alcohol, let’s take a closer look at the connection between alcohol and dopamine.
Alcohol temporarily increases dopamine release, which explains the feelings of euphoria and pleasure that are often associated with drinking. After we drink, our dopamine levels drop down, leading to the depressant effects of alcohol such as low mood, lethargy, and lack of motivation (welcome to the hangover). Since our brain naturally seeks things that are pleasurable, we may get cravings to drink and continue to drink despite the adverse effects we feel.
Not only does alcohol cause our dopamine levels to fluctuate, but over time, our brain adapts to the high levels of dopamine that drinking can cause, and, as a result, we naturally produce less dopamine. This means that we’ll need to drink more and more alcohol to reach the same dopamine hit or level of pleasure we’re seeking. Excessive drinking decreases the natural production of dopamine, but how does it affect dopamine receptors?
Dopamine receptors are sites that bind with dopamine. Dopamine then initiates the signaling responsible for activating certain areas of the brain responsible for pleasure. Think of dopamine as a plug and dopamine receptors as the socket. When the two connect, that’s when we get power, or in this case, when our brain receives the signal that something is pleasurable.
Alcohol doesn’t kill dopamine receptors, but it does impact the expression of certain receptors, which has essentiallythe same effect. There are five types of dopamine receptors — D1–D5 — which have different functions and are found in different areas of the brain. Research shows that reductions in D2 receptors have been reported in those with alcohol use disorder. Similarly, a study using rats that underwent chronic intermittent ethanol exposure found disruptions specifically in D2 and D4 receptors. D2 and D4 receptors are associated with attention, sleep memory, locomotion, and impulse control.
So, alcohol not only decreases the production of dopamine, but it also affects our ability to sense pleasure from other activities since our dopamine receptors aren’t working properly. To learn more, check out “Relationship Between Anhedonic Depression and Alcohol.”
Now that we know how alcohol impacts our dopamine receptors, we might be wondering how to repair receptors to hopefully reverse the disruption. Searching for solutions on the internet can have us running in circles, but don’t panic! The answer is fairly simple. By avoiding alcohol, which is the substance responsible for throwing dopamine and its receptors out of whack, our body naturally restores its own balance of neurotransmitters and receptors! We’ll give our brain even more love and fuel to rebalance itself if we engaging in natural dopamine-boosting activities like these:
There are certainly more activities out there that naturally boost dopamine, but these are a good place to start!
As we’ve learned, alcohol directly affects dopamine. So, choosing to do a dopamine detox without also eliminating alcohol defeats the purpose. In fact, thiis can make our drinking habits even more serious due to transfer addictions.
Transfer addiction involves replacing one compulsive behavior or addiction with another. Let’s say we struggle with excessive spending and heavy drinking. We decide to do a dopamine detox and tackle our impulsive shopping habits. Our brain may be looking for that dopamine surge from shopping, but with alcohol still an option, we end up relying on drinking for that dopamine boost — further strengthening the link between alcohol and pleasure.
Avoiding alcohol during a dopamine reset helps us reap the full benefits of the practice. Skipping the drink not only prevents disruption of dopamine levels, but it also supports other neurotransmitters such as serotonin, which is responsible for feelings of happiness.
Dopamine fasting can help prevent alcohol dependence as it's essentially a tool and motivation to avoid alcohol. By pressing pause on alcohol, we can increase our awareness of our drinking habits and triggers. Let’s say we decide to commit to doing an alcohol detox on the weekends. After doing this, we notice that stress, boredom, and maybe socializing with certain friends make us crave alcohol. By identifying triggers for our drinking and developing strategies to avoid or overcome them, we can reduce the risk of alcohol dependence.
While a dopamine detox can be beneficial, its effects don’t last forever. Once we go back to drinking, we may find ourselves back where we started, and later on we may need another dopamine detox. Instead, we can focus on improving a negative relationship with alcohol through mindful drinking. This approach can be more sustainable than doing dopamine detoxes because we are tackling our drinking habits diirectly..
Dopamine detox, also known as an “intentional unwind” (although it doesn’t have the same ring), helps us cultivate a life where joy is no longer tethered to fleeting highs but instead rooted in lasting, meaningful experiences. While a dopamine reset, done right, has many benefits — reducing stress, building more positive behaviors, and developing deeper connections — mindful drinking to help us quit or cut back on alcohol may be more sustainable and beneficial. So, let’s take this step towards limiting dopamine-disrupting substances to live a life of greater clarity and connection!
Have you ever had a long week and to de-stress you decide to binge-watch your favorite show, scroll through social media to stay up-to-date on the latest trends, and chow down on your favorite takeout? It felt like the perfect way to unwind, yet the next day, you’re left feeling strangely restless and empty. This cycle of fleeting pleasure followed by dissatisfaction is all too common in our dopamine-driven world.
Enter the concept of a dopamine detox — a practice that promises to hit the reset button on our brain’s reward system. But what about that cold can of beer or glass of wine that often accompanies these moments of leisure? Alcohol, a powerful player in the dopamine game, significantly influences our mental balance. Let’s explore the transformative benefits of a dopamine detox and why rethinking our relationship with alcohol can be a crucial step toward a more fulfilling life.
Dopamine is a neurotransmitter — a chemical messenger in our brain. Known as one of the “feel-good” hormones in the brain’s reward system, it plays a major role in pleasure, motivation, and learning. Dopamine sends signals to our brain that something is pleasurable, and our brain then learns that we want more of whatever it may be that makes us feel good.
Anything from naturally fulfilling moments such as seeing our loved ones to drugs that artificially promote dopamine release can give us a sense of pleasure. Take your morning cup of coffee, for example. If it’s something we enjoy or even if it’s just the energy boost we’re chasing, coffee releases dopamine, which signals to our brain that coffee is linked to pleasure. And before we know it, that morning cup of coffee can turn into two (or five, or the whole pot!).
Dopamine is an essential hormone that affects our mood and learning. However, in our world today, there are so many things that can give us an artificial dopamine boost and oversaturate our brain that we continue to chase these highs. Data reports show that the average time people spend on social media per day skyrocketed from 90 minutes in 2013 to 143 minutes in 2024. And this is just one example. The National Center for Drug Abuse Statistics reports that 13.5% of Americans 12 and over used drugs in the last month, which is a 3.8% increase year-over-year. With the growing availability of activities and substances that provide instant gratification, the idea of a dopamine detox formed. Let’s learn more.
A dopamine detox is a practice developed by California psychiatrist Cameron Sepah. The practice stems from cognitive behavioral therapy (CBT) skills, which help us develop more positive behaviors. During a dopamine detox, we simply refrain from partaking in certain pleasurable stimuli for a period of time.
The idea is that by removing unhealthy stimuli, our desire for an immediate reward decreases, and, as a result, we reduce unwanted compulsive behaviors. By rewiring our response to specific stimuli, a dopamine detox promotes finding pleasure in naturally rewarding activities that allow us to live a more fulfilling life. Sepah proposed the dopamine detox concept to target six main behavioral categories:
He noted, however, that dopamine detox can be used for any behavior that is negatively affecting our life.
The idea has since taken over the internet, but due to confusing or inaccuate information, we could end up using the practice in an incorrect, extreme, or even harmful way (don’t worry, we’ll get into how to do it properly in a bit). A common misconception is that a dopamine detox aims to lower dopamine levels. We may end up searching “how to lower dopamine” but in actuality, dopamine is a naturally occurring chemical in our body and essential for normal functions. Instead, a dopamine detox removes stimuli that constantly release dopamine and thus promote unhealthy behaviors. With a proper detox, we can develop healthier habits overall. Let’s better understand how it helps us live a more fulfilling life.
When done correctly, a dopamine detox...
There are many benefits of doing a dopamine detox, but it can also be harmful when not done effectively. So, what’s the right way to do a dopamine detox?
Another way to think of a dopamine detox is as a reset. By removing certain stimuli, our brain isn’t oversaturated with substances and activities that give us temporary feelings of pleasure. Without the extra dopamine, we can return to a level closer to baseline.
The first step in doing a dopamine detox or reset is increasing our awareness of what negative behaviors we want to change, and the triggers and emotions surrounding them. Then, we can remove the unwanted stimuli. Cameron Sepah notes that “how to dopamine detox effectively” involves starting with something that is minimally disruptive to our current lifestyle.
For example, start with a couple of hours a day or one day out of the weekend. Take a break from scrolling endlessly on social media, mindlessly finishing a bag of chips, or pouring a couple of glasses of wine to feel more relaxed. Instead, we can spend that time reconnecting with ourselves and others. Try more relaxing activities such as meditation, taking a walk, or journaling. While we may feel bored or restless at first, we’ll slowly start to enjoy more natural ways to boost our mood, making us less interested in the allure of high dopamine-triggering substances and activities, such as alcohol. Speaking of alcohol, let’s take a closer look at the connection between alcohol and dopamine.
Alcohol temporarily increases dopamine release, which explains the feelings of euphoria and pleasure that are often associated with drinking. After we drink, our dopamine levels drop down, leading to the depressant effects of alcohol such as low mood, lethargy, and lack of motivation (welcome to the hangover). Since our brain naturally seeks things that are pleasurable, we may get cravings to drink and continue to drink despite the adverse effects we feel.
Not only does alcohol cause our dopamine levels to fluctuate, but over time, our brain adapts to the high levels of dopamine that drinking can cause, and, as a result, we naturally produce less dopamine. This means that we’ll need to drink more and more alcohol to reach the same dopamine hit or level of pleasure we’re seeking. Excessive drinking decreases the natural production of dopamine, but how does it affect dopamine receptors?
Dopamine receptors are sites that bind with dopamine. Dopamine then initiates the signaling responsible for activating certain areas of the brain responsible for pleasure. Think of dopamine as a plug and dopamine receptors as the socket. When the two connect, that’s when we get power, or in this case, when our brain receives the signal that something is pleasurable.
Alcohol doesn’t kill dopamine receptors, but it does impact the expression of certain receptors, which has essentiallythe same effect. There are five types of dopamine receptors — D1–D5 — which have different functions and are found in different areas of the brain. Research shows that reductions in D2 receptors have been reported in those with alcohol use disorder. Similarly, a study using rats that underwent chronic intermittent ethanol exposure found disruptions specifically in D2 and D4 receptors. D2 and D4 receptors are associated with attention, sleep memory, locomotion, and impulse control.
So, alcohol not only decreases the production of dopamine, but it also affects our ability to sense pleasure from other activities since our dopamine receptors aren’t working properly. To learn more, check out “Relationship Between Anhedonic Depression and Alcohol.”
Now that we know how alcohol impacts our dopamine receptors, we might be wondering how to repair receptors to hopefully reverse the disruption. Searching for solutions on the internet can have us running in circles, but don’t panic! The answer is fairly simple. By avoiding alcohol, which is the substance responsible for throwing dopamine and its receptors out of whack, our body naturally restores its own balance of neurotransmitters and receptors! We’ll give our brain even more love and fuel to rebalance itself if we engaging in natural dopamine-boosting activities like these:
There are certainly more activities out there that naturally boost dopamine, but these are a good place to start!
As we’ve learned, alcohol directly affects dopamine. So, choosing to do a dopamine detox without also eliminating alcohol defeats the purpose. In fact, thiis can make our drinking habits even more serious due to transfer addictions.
Transfer addiction involves replacing one compulsive behavior or addiction with another. Let’s say we struggle with excessive spending and heavy drinking. We decide to do a dopamine detox and tackle our impulsive shopping habits. Our brain may be looking for that dopamine surge from shopping, but with alcohol still an option, we end up relying on drinking for that dopamine boost — further strengthening the link between alcohol and pleasure.
Avoiding alcohol during a dopamine reset helps us reap the full benefits of the practice. Skipping the drink not only prevents disruption of dopamine levels, but it also supports other neurotransmitters such as serotonin, which is responsible for feelings of happiness.
Dopamine fasting can help prevent alcohol dependence as it's essentially a tool and motivation to avoid alcohol. By pressing pause on alcohol, we can increase our awareness of our drinking habits and triggers. Let’s say we decide to commit to doing an alcohol detox on the weekends. After doing this, we notice that stress, boredom, and maybe socializing with certain friends make us crave alcohol. By identifying triggers for our drinking and developing strategies to avoid or overcome them, we can reduce the risk of alcohol dependence.
While a dopamine detox can be beneficial, its effects don’t last forever. Once we go back to drinking, we may find ourselves back where we started, and later on we may need another dopamine detox. Instead, we can focus on improving a negative relationship with alcohol through mindful drinking. This approach can be more sustainable than doing dopamine detoxes because we are tackling our drinking habits diirectly..
Dopamine detox, also known as an “intentional unwind” (although it doesn’t have the same ring), helps us cultivate a life where joy is no longer tethered to fleeting highs but instead rooted in lasting, meaningful experiences. While a dopamine reset, done right, has many benefits — reducing stress, building more positive behaviors, and developing deeper connections — mindful drinking to help us quit or cut back on alcohol may be more sustainable and beneficial. So, let’s take this step towards limiting dopamine-disrupting substances to live a life of greater clarity and connection!
Is self harm an addiction? And does alcohol play a role in it? Learn more about the connection, brain chemistry, and self-harm recovery options in our latest blog.
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In Girl in Pieces, Kathleen Glasgow writes: “I just want to feel better. My own body is my deepest enemy. It wants, it wants, it wants and when it does not get, it cries and cries and I punish it. How can you live in fear of your own body?”
And yet, so many people develop a painful relationship with what should, in theory, be our closest friend and ally — our own body. Self-harm is, unfortunately, very common and affects people across the globe. But what is it exactly? Is self-harm an addiction? And what is its relationship to alcohol?
The psychology behind self-harm can be complicated, but it comes down to this: it’s an attempt to feel emotional relief through inflicting physical pain on ourselves. It might seem counterintuitive to an outside observer, but at its heart, self-harm is usually a way to overcome overwhelming emotional distress.
While self-harm can consist of any infliction of pain or injury, there are some common patterns, according to SAMHSA:
It’s important to note that there’s a big difference between self-harm and suicidal behavior: the intent is not to end one’s life but rather to find some relief from (what seems at the moment like) an insurmountable emotional obstacle.
While self-harm looks different in each individual case, there are some patterns that scientists and medical professionals have noted over the years. Here’s an overview:
People might describe self-harm as “addictive,” but is it really a true “addiction”? The answer is complex. While self-harm isn’t classified as an addiction by doctors, it does share some common features with substance misuse and addictive behaviors. Here’s an overview:
We’ll return to the role of dopamine in self-harm a bit later when we talk about its connection with alcohol use. For now, let’s get a bit more acquainted with the emotional landscape around self-harm and look at the reasons why people might choose to self-harm.
What is it that prompts us to go against the natural instinct to take care of our bodies and shield ourselves from pain? The reality is, any intense emotion — fear, anger, self-doubt, embarrassment, and so forth — can serve as a trigger. Once we discover a quick way to feel relief from whatever troubles us, it’s easy for that behavior to become a “quick-fix solution” to our problems, even when doing so isn’t in our best interests. As Caroline Kettlewell writes in Skin Game:
You might imagine that a person would resort to self-mutilation only under extremes of duress, but once I'd crossed that line the first time, taken that fateful step off the precipice, then almost any reason was a good enough reason, almost any provocation was provocation enough. Cutting was my all-purpose solution.
As far as science is concerned, there are a few common emotional triggers that lead people to self-injure. From an NCBI article “Why do people self-injure?”:
In the end, the reasons behind NSSI will always be deeply personal and might vary. Regardless of what drives the impulse, it’s essential to be kind to ourselves and realize that there’s no shame in asking for help. There are many caring folks out there who have been where you are and know what it’s like. Don’t lose hope!
Finally, there’s the question of self-harm, alcohol, and other forms of substance misuse. Is there a direct link between them? Do they tend to occur together? Research says that they can — for a number of reasons. Let’s take a closer look.
For one thing, the same reasons that drive us to self-harm can trigger alcohol misuse. Self-harm often co-occurs with other addictions, such as substance abuse, gambling, or eating disorders. This overlap might be due to underlying issues such as anxiety, depression, or trauma, which drive both self-harm and other addictive behaviors. The use of multiple coping mechanisms can make them tricky to untangle, but it’s crucial to do so in order to get better. Occasionally, addictions might “take turns” as we turn to one and then switch to another. This phenomenon is known as “transfer addictions” — to find out more, check out “What Are Transfer Addictions? Examining the Science.”
Research shows that people are more likely to self-harm while drinking. In fact, alcohol was a factor in 21% of self-harm cases, according to one study. There are a few reasons why the two often go together:
As we can see, alcohol’s effects on mood make it a particularly dangerous “partner in crime.” We’re more likely to self-harm when drunk. We are also more likely to experience urges to self-harm because of alcohol’s effects on our mental and emotional state.
But there’s more to the story. Let’s take a deeper look at the dopamine-driven reward system that drives our habits.
As you can see, there are overlapping mechanisms involved in self-harm and alcohol misuse, so the two can be self-reinforcing. Alcohol misuse is driven by dopamine — the reward neurotransmitter that plays an essential role in habit formation and learning. The brain loves habits and keeps them alive through dopamine surges that create feelings of pleasure. There’s an evolutionary reason behind this system: the neurological “reward” is meant to keep us alive by encouraging habits that increase our chances of survival, such as eating, socializing, and finding romantic partners.
Unfortunately, this system can be hijacked by not-so-healthy activities and substances such as alcohol and other drugs. Given that both alcohol and self-harm trigger dopamine release, it’s no wonder the two tend to egg each other on, so to speak. The greater the dopamine boost, the “stickier” the habit — in this case, with tragic results.
Recovery from self-harm involves addressing both the behavior itself and its root causes.
And remember, Reframe is here to help you every step of the way. Our thriving community of folks just like you who have struggled with similar issues and have found a way out are more than happy to support you, offer an empathetic ear, and share their stories.
In the end, the journey to recovery might be a challenging one, but it’s a testament to our strength. As Cheryl Rainfield writes in Scars:
Other times, I look at my scars and see something else: a girl who was trying to cope with something horrible that she should never have had to live through at all. My scars show pain and suffering, but they also show my will to survive. They're part of my history that'll always be there.
Many of us struggle with what seem like impossible situations and difficulties, but rest assured, there’s a way out. We believe in you!
In Girl in Pieces, Kathleen Glasgow writes: “I just want to feel better. My own body is my deepest enemy. It wants, it wants, it wants and when it does not get, it cries and cries and I punish it. How can you live in fear of your own body?”
And yet, so many people develop a painful relationship with what should, in theory, be our closest friend and ally — our own body. Self-harm is, unfortunately, very common and affects people across the globe. But what is it exactly? Is self-harm an addiction? And what is its relationship to alcohol?
The psychology behind self-harm can be complicated, but it comes down to this: it’s an attempt to feel emotional relief through inflicting physical pain on ourselves. It might seem counterintuitive to an outside observer, but at its heart, self-harm is usually a way to overcome overwhelming emotional distress.
While self-harm can consist of any infliction of pain or injury, there are some common patterns, according to SAMHSA:
It’s important to note that there’s a big difference between self-harm and suicidal behavior: the intent is not to end one’s life but rather to find some relief from (what seems at the moment like) an insurmountable emotional obstacle.
While self-harm looks different in each individual case, there are some patterns that scientists and medical professionals have noted over the years. Here’s an overview:
People might describe self-harm as “addictive,” but is it really a true “addiction”? The answer is complex. While self-harm isn’t classified as an addiction by doctors, it does share some common features with substance misuse and addictive behaviors. Here’s an overview:
We’ll return to the role of dopamine in self-harm a bit later when we talk about its connection with alcohol use. For now, let’s get a bit more acquainted with the emotional landscape around self-harm and look at the reasons why people might choose to self-harm.
What is it that prompts us to go against the natural instinct to take care of our bodies and shield ourselves from pain? The reality is, any intense emotion — fear, anger, self-doubt, embarrassment, and so forth — can serve as a trigger. Once we discover a quick way to feel relief from whatever troubles us, it’s easy for that behavior to become a “quick-fix solution” to our problems, even when doing so isn’t in our best interests. As Caroline Kettlewell writes in Skin Game:
You might imagine that a person would resort to self-mutilation only under extremes of duress, but once I'd crossed that line the first time, taken that fateful step off the precipice, then almost any reason was a good enough reason, almost any provocation was provocation enough. Cutting was my all-purpose solution.
As far as science is concerned, there are a few common emotional triggers that lead people to self-injure. From an NCBI article “Why do people self-injure?”:
In the end, the reasons behind NSSI will always be deeply personal and might vary. Regardless of what drives the impulse, it’s essential to be kind to ourselves and realize that there’s no shame in asking for help. There are many caring folks out there who have been where you are and know what it’s like. Don’t lose hope!
Finally, there’s the question of self-harm, alcohol, and other forms of substance misuse. Is there a direct link between them? Do they tend to occur together? Research says that they can — for a number of reasons. Let’s take a closer look.
For one thing, the same reasons that drive us to self-harm can trigger alcohol misuse. Self-harm often co-occurs with other addictions, such as substance abuse, gambling, or eating disorders. This overlap might be due to underlying issues such as anxiety, depression, or trauma, which drive both self-harm and other addictive behaviors. The use of multiple coping mechanisms can make them tricky to untangle, but it’s crucial to do so in order to get better. Occasionally, addictions might “take turns” as we turn to one and then switch to another. This phenomenon is known as “transfer addictions” — to find out more, check out “What Are Transfer Addictions? Examining the Science.”
Research shows that people are more likely to self-harm while drinking. In fact, alcohol was a factor in 21% of self-harm cases, according to one study. There are a few reasons why the two often go together:
As we can see, alcohol’s effects on mood make it a particularly dangerous “partner in crime.” We’re more likely to self-harm when drunk. We are also more likely to experience urges to self-harm because of alcohol’s effects on our mental and emotional state.
But there’s more to the story. Let’s take a deeper look at the dopamine-driven reward system that drives our habits.
As you can see, there are overlapping mechanisms involved in self-harm and alcohol misuse, so the two can be self-reinforcing. Alcohol misuse is driven by dopamine — the reward neurotransmitter that plays an essential role in habit formation and learning. The brain loves habits and keeps them alive through dopamine surges that create feelings of pleasure. There’s an evolutionary reason behind this system: the neurological “reward” is meant to keep us alive by encouraging habits that increase our chances of survival, such as eating, socializing, and finding romantic partners.
Unfortunately, this system can be hijacked by not-so-healthy activities and substances such as alcohol and other drugs. Given that both alcohol and self-harm trigger dopamine release, it’s no wonder the two tend to egg each other on, so to speak. The greater the dopamine boost, the “stickier” the habit — in this case, with tragic results.
Recovery from self-harm involves addressing both the behavior itself and its root causes.
And remember, Reframe is here to help you every step of the way. Our thriving community of folks just like you who have struggled with similar issues and have found a way out are more than happy to support you, offer an empathetic ear, and share their stories.
In the end, the journey to recovery might be a challenging one, but it’s a testament to our strength. As Cheryl Rainfield writes in Scars:
Other times, I look at my scars and see something else: a girl who was trying to cope with something horrible that she should never have had to live through at all. My scars show pain and suffering, but they also show my will to survive. They're part of my history that'll always be there.
Many of us struggle with what seem like impossible situations and difficulties, but rest assured, there’s a way out. We believe in you!
