Explore the science behind alcohol-induced mood swings. Discover strategies for mindful drinking to maintain emotional stability.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Many of us believe that being self-critical and hard on ourselves is a good thing. We mistakenly think that if we show ourselves kindness during painful or challenging times, we’re demonstrating weakness. However, research is proving the opposite. Scientific data is showing that self-criticism makes us weaker in the face of failure, more emotional, and less likely to assimilate lessons from our failures.
Self-compassion, on the other hand, is proving to be incredibly beneficial for our well-being. In fact, people who practice more self-compassion tend to have greater happiness, life satisfaction and motivation; better relationships and physical health; and less anxiety and depression.
Why does alcohol, so often associated with fun and relaxation, lead to such a dramatic shift in our mood? Why does alcohol make us sad?
Neurotransmitters, the brain's chemical messengers, are crucial in regulating our mood. Alcohol interacts with these neurotransmitters, specifically with gamma-aminobutyric acid (GABA) and glutamate. GABA is an inhibitory neurotransmitter, calming the brain and leading to feelings of relaxation. Glutamate, in contrast, is an excitatory neurotransmitter, stimulating brain activity.
Alcohol consumption enhances the inhibitory effects of GABA and reduces the excitatory impact of glutamate. This chemical interplay results in the initial feelings of relaxation and euphoria that we often associate with drinking. However, the story doesn't end here. The morning after drinking, as the alcohol starts to leave our system, there’s a disruption in this delicate balance of neurotransmitters. The inhibition of GABA and excitation of glutamate is suddenly lifted, leading to an overactive glutamate system and an underactive GABA system. This abrupt shift can trigger feelings of restlessness, anxiety, and irritability, contributing to our post-alcohol mood swings the next day.
Sleep and mood are closely intertwined. A good night's sleep can leave us feeling refreshed and upbeat, while a night of poor sleep can make us irritable and moody. Alcohol has a profound impact on our sleep cycle, primarily on the REM (rapid eye movement) sleep stage, which is crucial for restorative sleep. Alcohol can trick us into thinking we're getting good sleep because it often helps us fall asleep faster. However, the quality of sleep we get when we've been drinking is usually poor.
While alcohol can initially act as a sedative and induce sleep, it later disrupts the sleep cycle, particularly REM sleep. As we sleep, alcohol starts to wear off, leading to restless sleep and more awakenings in the second half of the night. This disruption can lead to fatigue, difficulty concentrating, and lower mood and mood swings the following day.
Alcohol has diuretic properties, which means it leads to increased urination. This increased urination can result in substantial fluid loss, leading to dehydration. Dehydration doesn't only result in physical symptoms like headache, dizziness, or dry mouth, but it also affects our mood. Studies have shown that even mild dehydration can increase anxiety and irritability. Moreover, severe dehydration can significantly impact cognitive function and mood, adding to our overall sense of unease and moodiness.
Let's now delve into another significant aspect of alcohol's impact on our bodies: our blood sugar levels. Alcohol can cause our blood sugar levels to rise and then abruptly fall. This rapid fluctuation can lead to symptoms such as fatigue, weakness, and mood swings. When our blood sugar levels drop, our bodies release stress hormones, which can contribute to anxiety and irritability.
For those of us who consume alcohol, understanding the role of blood sugar in our post-drink mood swings can be crucial. Maintaining stable blood sugar levels is not just important for our physical well-being, but it's also a key player in maintaining our emotional health. So if you’re feeling symptoms of anxiety or depression after drinking, start with a healthy meal and a big glass of water.
So how can we enjoy our drink and still dodge the emotional minefield that alcohol can sometimes lay out for us? Here are some tips:
While alcohol might provide temporary relaxation and happiness, its aftermath can often take us on an unwanted emotional rollercoaster. If you find yourself crying after drinking, know that you’re not alone! By understanding the physiological impacts of alcohol and adopting mindful drinking practices, we can enjoy our favorite beverages without compromising our emotional well-being. As we raise a glass, let it not only be a toast to good times but also to emotional stability and resilience.
Many of us believe that being self-critical and hard on ourselves is a good thing. We mistakenly think that if we show ourselves kindness during painful or challenging times, we’re demonstrating weakness. However, research is proving the opposite. Scientific data is showing that self-criticism makes us weaker in the face of failure, more emotional, and less likely to assimilate lessons from our failures.
Self-compassion, on the other hand, is proving to be incredibly beneficial for our well-being. In fact, people who practice more self-compassion tend to have greater happiness, life satisfaction and motivation; better relationships and physical health; and less anxiety and depression.
Why does alcohol, so often associated with fun and relaxation, lead to such a dramatic shift in our mood? Why does alcohol make us sad?
Neurotransmitters, the brain's chemical messengers, are crucial in regulating our mood. Alcohol interacts with these neurotransmitters, specifically with gamma-aminobutyric acid (GABA) and glutamate. GABA is an inhibitory neurotransmitter, calming the brain and leading to feelings of relaxation. Glutamate, in contrast, is an excitatory neurotransmitter, stimulating brain activity.
Alcohol consumption enhances the inhibitory effects of GABA and reduces the excitatory impact of glutamate. This chemical interplay results in the initial feelings of relaxation and euphoria that we often associate with drinking. However, the story doesn't end here. The morning after drinking, as the alcohol starts to leave our system, there’s a disruption in this delicate balance of neurotransmitters. The inhibition of GABA and excitation of glutamate is suddenly lifted, leading to an overactive glutamate system and an underactive GABA system. This abrupt shift can trigger feelings of restlessness, anxiety, and irritability, contributing to our post-alcohol mood swings the next day.
Sleep and mood are closely intertwined. A good night's sleep can leave us feeling refreshed and upbeat, while a night of poor sleep can make us irritable and moody. Alcohol has a profound impact on our sleep cycle, primarily on the REM (rapid eye movement) sleep stage, which is crucial for restorative sleep. Alcohol can trick us into thinking we're getting good sleep because it often helps us fall asleep faster. However, the quality of sleep we get when we've been drinking is usually poor.
While alcohol can initially act as a sedative and induce sleep, it later disrupts the sleep cycle, particularly REM sleep. As we sleep, alcohol starts to wear off, leading to restless sleep and more awakenings in the second half of the night. This disruption can lead to fatigue, difficulty concentrating, and lower mood and mood swings the following day.
Alcohol has diuretic properties, which means it leads to increased urination. This increased urination can result in substantial fluid loss, leading to dehydration. Dehydration doesn't only result in physical symptoms like headache, dizziness, or dry mouth, but it also affects our mood. Studies have shown that even mild dehydration can increase anxiety and irritability. Moreover, severe dehydration can significantly impact cognitive function and mood, adding to our overall sense of unease and moodiness.
Let's now delve into another significant aspect of alcohol's impact on our bodies: our blood sugar levels. Alcohol can cause our blood sugar levels to rise and then abruptly fall. This rapid fluctuation can lead to symptoms such as fatigue, weakness, and mood swings. When our blood sugar levels drop, our bodies release stress hormones, which can contribute to anxiety and irritability.
For those of us who consume alcohol, understanding the role of blood sugar in our post-drink mood swings can be crucial. Maintaining stable blood sugar levels is not just important for our physical well-being, but it's also a key player in maintaining our emotional health. So if you’re feeling symptoms of anxiety or depression after drinking, start with a healthy meal and a big glass of water.
So how can we enjoy our drink and still dodge the emotional minefield that alcohol can sometimes lay out for us? Here are some tips:
While alcohol might provide temporary relaxation and happiness, its aftermath can often take us on an unwanted emotional rollercoaster. If you find yourself crying after drinking, know that you’re not alone! By understanding the physiological impacts of alcohol and adopting mindful drinking practices, we can enjoy our favorite beverages without compromising our emotional well-being. As we raise a glass, let it not only be a toast to good times but also to emotional stability and resilience.
Drowning beneath a pile of work that never seems to let up? Discover the neuroscience behind boundary-setting and explore 11 practical strategies to reclaim control. Find out how setting boundaries can promote your well-being and avoid burnout. Start the journey towards a healthier work-life balance today.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Meet our hard-working friend Lisa, perpetually caught in the whirlwind of juggling too many tasks. Her workdays spill into her nights, weekends are spent catching up on "urgent" emails, and her personal life blurs into her professional and vice-versa. When she’s home, she’s worried about work. At work, she’s managing personal matters in between meetings. Mentally it’s like she’s at least in two places at once, and never quite settled anywhere. Burnout is knocking on her door.
Lisa is forgoing all of the things that made her feel good — eating well, exercising, nurturing relationships — for work. She is stressed and exhausted, and she seeks solace in a nightcap. It’s the one thing she looks forward to these days.
At work, Lisa takes on too much and resents it. She is in dire need of boundaries. Work consumes her — yet it also seems increasingly less meaningful.
If her situation sounds familiar, read on.
This article dives into the science behind boundary-setting — and provides 11 practical and powerful strategies to set healthy boundaries at work.
Establishing boundaries in relationships directly influences our prefrontal cortex (PFC), a pivotal brain area with many responsibilities: problem-solving, critical thinking, decision-making, social conduct, and personality. What are some of the benefits to the PFC?
The act of setting boundaries can lead to less stress, better decision-making, and stronger emotional regulation. That sounds like a better foundation for productivity, no?
Saying "no" can be tough, but it's an essential part of setting boundaries. This single word can reduce our brain's stress response and promote feelings of control.
Part of saying "no" is discerning when it’s the right call. If your time, competence, or other resources are being taken advantage of, this is a good opportunity to reinforce your boundaries with a clear, respectful, and assertive ‘no.’
For instance, declining unnecessary meetings is one way to practice "no" when it’s appropriate and possible to do so. Confidently suggesting the matter at hand be resolved via an email chain can be a good option.
Ultimately, you’re the best judge here — of your coworkers and the situation.
Declining unnecessary meetings allows us to prioritize tasks effectively. Understand you won’t always be met with approval — and respond as you deem appropriate. Sometimes organizational change takes its time. Keep finding ways to reinforce boundaries around your personal output, time, and energy.
Assertiveness is not just about voicing our opinions; it's about expressing our needs and boundaries effectively. This communication style empowers us, boosting our confidence and making us feel more in control of our work environment.
When we assert ourselves, we reduce our anxiety, foster better work relationships, and promote mutual respect with our colleagues. Moreover, practicing assertiveness reminds us that we are responsible for our choices.
We decide how we manage our work, how we respect our own boundaries, and how we allow others to treat us. By standing firm in our assertiveness, we pave the way for healthier work dynamics, enhanced self-esteem, and improved mental well-being.
Having a fixed plan to end our workday can help maintain a healthy work-life balance. Setting a definite end to our workday provides our brain with predictability, a condition it thrives on. A predictable end of the day allows our brain to know when to switch gears and start winding down.
A good example is deciding not to check work emails during non-work hours or when at home. If that’s not possible, setting a timer for work tasks you carry out during non-work hours can help you prioritize — and find a stopping point. Implementing these sorts of boundaries can significantly reduce stress, as it helps divide our professional and personal lives, preventing work demands from seeping into our downtime.
This can help us be more present with the people we love and things we enjoy — deepening our relationships and relaxation.
Drawing a line between digital and nondigital lives helps to create mental barriers that can safeguard our emotional health.
If you struggle to create and hold to the boundaries discussed above, unplugging might help you achieve that. In our hyper-connected world, it's easy for work to creep into our personal time. Emails, calls, tags, and messages can keep us tethered to our jobs round the clock.
To establish healthy work boundaries, it's important to disconnect digitally when we're off the clock. This could mean turning off work-related notifications after hours, designating tech-free periods, or even having a separate work phone. Creating these digital boundaries gives our brain the chance to shift away from work-mode, reducing stress, and improving our overall well-being.
Record what you do, when, and how long it generally takes you. If you’re taking on more than you should in your role, perhaps it’s time to have a conversation with your boss about hiring more hands — or about helping allocate some of your work to others who may have more availability.
Reaching out for help when overwhelmed reduces our brain's burden, thereby mitigating stress. It can promote a sense of shared responsibility.
Regularly assessing our workload gives us a better understanding of our obligations.
This proactive approach provides us with a clear and accurate understanding of our commitments and responsibilities. This helps us manage our time — and stress — more effectively. We can then prioritize tasks, delegate when necessary, and prevent overloading and overwhelming ourselves.
Moreover, understanding our workload also offers us insights into our work patterns, letting us identify stress triggers and eliminate or manage them effectively. Consequently, our brain faces fewer stress reactions, promoting more focused, creative, and efficient work.
Remember, managing our workload effectively is a key step in our journey towards reduced stress and improved well-being.
By setting boundaries around our availability, we help our brain differentiate between work time and personal time.
This clear demarcation helps our brain switch off from work-mode, reducing stress and allowing us to fully engage in our personal time. This can lead to an improved work-life balance — and help us steer clear of unhealthy coping mechanisms, like drinking. Establishing and adhering to these limits is our passport to a healthier, balanced life.
Clear communication about our working hours and availability helps manage others' expectations, reducing the potential for work-related stress and conflict.
Set yourself — and your coworkers — up for success by being clear about needs and expectations.
Delegation is a powerful tool in our boundary-setting toolbox. When we delegate, we reduce our mental load, allowing our brain to focus more on tasks of higher priority and importance. This process leads to better decision-making and fosters creativity.
Furthermore, delegation reduces our sense of being overwhelmed, curtailing the stress response in our brain. It's about trust as well, and that’s a good thing — trusting our team to handle responsibilities increases their morale and productivity.
So, the next time we find ourselves juggling numerous tasks, let's remember to delegate effectively. Not only will this lighten our load, but it’ll also build a stronger, more efficient team.
Our brain, like any other body part, requires rest to regenerate and function optimally. Chronic exposure to work stress can strain our brain, leading to exhaustion, decreased productivity, and even burnout.
Vacation days exist for a reason. When we take time off, we give our brain a much-needed pause to refresh and rejuvenate. This restorative process enhances our mental well-being, leading to increased creativity, sharper thinking, and improved emotional balance when we return to work.
Regular, short breaks during the day also serve a similar purpose, providing our brain with short 'power-off' periods that can significantly boost our energy and focus.
Boundaries are not cast in stone. They may need to be adjusted as circumstances change or as our work — or role — evolves.
Regularly reevaluating our boundaries enables us to stay in tune with our current needs and work dynamics. Sometimes, we may need to have open and honest conversations with ourselves and our co-workers or managers about any necessary adjustments.
Are we taking on too much? Can a new project wait until we've completed the current ones? These reflections help us remain flexible and adaptive, ensuring that our boundaries serve their purpose effectively: to maintain a healthy work-life balance and keep stress under control.
Remember, it's okay to reassess and recalibrate our boundaries as we navigate the ever-changing landscapes of our professional life.
Our brain is remarkably adaptable, and with the right strategies, we can train it to manage stress and foster well-being.
Starting today, let's make three simple commitments:
Meet our hard-working friend Lisa, perpetually caught in the whirlwind of juggling too many tasks. Her workdays spill into her nights, weekends are spent catching up on "urgent" emails, and her personal life blurs into her professional and vice-versa. When she’s home, she’s worried about work. At work, she’s managing personal matters in between meetings. Mentally it’s like she’s at least in two places at once, and never quite settled anywhere. Burnout is knocking on her door.
Lisa is forgoing all of the things that made her feel good — eating well, exercising, nurturing relationships — for work. She is stressed and exhausted, and she seeks solace in a nightcap. It’s the one thing she looks forward to these days.
At work, Lisa takes on too much and resents it. She is in dire need of boundaries. Work consumes her — yet it also seems increasingly less meaningful.
If her situation sounds familiar, read on.
This article dives into the science behind boundary-setting — and provides 11 practical and powerful strategies to set healthy boundaries at work.
Establishing boundaries in relationships directly influences our prefrontal cortex (PFC), a pivotal brain area with many responsibilities: problem-solving, critical thinking, decision-making, social conduct, and personality. What are some of the benefits to the PFC?
The act of setting boundaries can lead to less stress, better decision-making, and stronger emotional regulation. That sounds like a better foundation for productivity, no?
Saying "no" can be tough, but it's an essential part of setting boundaries. This single word can reduce our brain's stress response and promote feelings of control.
Part of saying "no" is discerning when it’s the right call. If your time, competence, or other resources are being taken advantage of, this is a good opportunity to reinforce your boundaries with a clear, respectful, and assertive ‘no.’
For instance, declining unnecessary meetings is one way to practice "no" when it’s appropriate and possible to do so. Confidently suggesting the matter at hand be resolved via an email chain can be a good option.
Ultimately, you’re the best judge here — of your coworkers and the situation.
Declining unnecessary meetings allows us to prioritize tasks effectively. Understand you won’t always be met with approval — and respond as you deem appropriate. Sometimes organizational change takes its time. Keep finding ways to reinforce boundaries around your personal output, time, and energy.
Assertiveness is not just about voicing our opinions; it's about expressing our needs and boundaries effectively. This communication style empowers us, boosting our confidence and making us feel more in control of our work environment.
When we assert ourselves, we reduce our anxiety, foster better work relationships, and promote mutual respect with our colleagues. Moreover, practicing assertiveness reminds us that we are responsible for our choices.
We decide how we manage our work, how we respect our own boundaries, and how we allow others to treat us. By standing firm in our assertiveness, we pave the way for healthier work dynamics, enhanced self-esteem, and improved mental well-being.
Having a fixed plan to end our workday can help maintain a healthy work-life balance. Setting a definite end to our workday provides our brain with predictability, a condition it thrives on. A predictable end of the day allows our brain to know when to switch gears and start winding down.
A good example is deciding not to check work emails during non-work hours or when at home. If that’s not possible, setting a timer for work tasks you carry out during non-work hours can help you prioritize — and find a stopping point. Implementing these sorts of boundaries can significantly reduce stress, as it helps divide our professional and personal lives, preventing work demands from seeping into our downtime.
This can help us be more present with the people we love and things we enjoy — deepening our relationships and relaxation.
Drawing a line between digital and nondigital lives helps to create mental barriers that can safeguard our emotional health.
If you struggle to create and hold to the boundaries discussed above, unplugging might help you achieve that. In our hyper-connected world, it's easy for work to creep into our personal time. Emails, calls, tags, and messages can keep us tethered to our jobs round the clock.
To establish healthy work boundaries, it's important to disconnect digitally when we're off the clock. This could mean turning off work-related notifications after hours, designating tech-free periods, or even having a separate work phone. Creating these digital boundaries gives our brain the chance to shift away from work-mode, reducing stress, and improving our overall well-being.
Record what you do, when, and how long it generally takes you. If you’re taking on more than you should in your role, perhaps it’s time to have a conversation with your boss about hiring more hands — or about helping allocate some of your work to others who may have more availability.
Reaching out for help when overwhelmed reduces our brain's burden, thereby mitigating stress. It can promote a sense of shared responsibility.
Regularly assessing our workload gives us a better understanding of our obligations.
This proactive approach provides us with a clear and accurate understanding of our commitments and responsibilities. This helps us manage our time — and stress — more effectively. We can then prioritize tasks, delegate when necessary, and prevent overloading and overwhelming ourselves.
Moreover, understanding our workload also offers us insights into our work patterns, letting us identify stress triggers and eliminate or manage them effectively. Consequently, our brain faces fewer stress reactions, promoting more focused, creative, and efficient work.
Remember, managing our workload effectively is a key step in our journey towards reduced stress and improved well-being.
By setting boundaries around our availability, we help our brain differentiate between work time and personal time.
This clear demarcation helps our brain switch off from work-mode, reducing stress and allowing us to fully engage in our personal time. This can lead to an improved work-life balance — and help us steer clear of unhealthy coping mechanisms, like drinking. Establishing and adhering to these limits is our passport to a healthier, balanced life.
Clear communication about our working hours and availability helps manage others' expectations, reducing the potential for work-related stress and conflict.
Set yourself — and your coworkers — up for success by being clear about needs and expectations.
Delegation is a powerful tool in our boundary-setting toolbox. When we delegate, we reduce our mental load, allowing our brain to focus more on tasks of higher priority and importance. This process leads to better decision-making and fosters creativity.
Furthermore, delegation reduces our sense of being overwhelmed, curtailing the stress response in our brain. It's about trust as well, and that’s a good thing — trusting our team to handle responsibilities increases their morale and productivity.
So, the next time we find ourselves juggling numerous tasks, let's remember to delegate effectively. Not only will this lighten our load, but it’ll also build a stronger, more efficient team.
Our brain, like any other body part, requires rest to regenerate and function optimally. Chronic exposure to work stress can strain our brain, leading to exhaustion, decreased productivity, and even burnout.
Vacation days exist for a reason. When we take time off, we give our brain a much-needed pause to refresh and rejuvenate. This restorative process enhances our mental well-being, leading to increased creativity, sharper thinking, and improved emotional balance when we return to work.
Regular, short breaks during the day also serve a similar purpose, providing our brain with short 'power-off' periods that can significantly boost our energy and focus.
Boundaries are not cast in stone. They may need to be adjusted as circumstances change or as our work — or role — evolves.
Regularly reevaluating our boundaries enables us to stay in tune with our current needs and work dynamics. Sometimes, we may need to have open and honest conversations with ourselves and our co-workers or managers about any necessary adjustments.
Are we taking on too much? Can a new project wait until we've completed the current ones? These reflections help us remain flexible and adaptive, ensuring that our boundaries serve their purpose effectively: to maintain a healthy work-life balance and keep stress under control.
Remember, it's okay to reassess and recalibrate our boundaries as we navigate the ever-changing landscapes of our professional life.
Our brain is remarkably adaptable, and with the right strategies, we can train it to manage stress and foster well-being.
Starting today, let's make three simple commitments:
Unlock the power of your mind with 20 potent affirmations to boost self-esteem. Learn how the words you repeat can rewire your brain, changing how you perceive the world and yourself. Whether you're after that dream job or letting go of harmful habits, these affirmations can be your stepping stones. Explore the science of self-talk, and embrace a more confident you.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine there was a way to record your innermost thoughts. Beyond the sci-fi movie plot, there is a powerful lesson in it.
We all tell ourselves stories — about who we are, about the world and beyond, about the people in our lives and the role they play, about what we deserve and when, about our dreams and failures — and on and on, all day long.
Stories are powerful. The thoughts inside your head, after time, become a lens you look through. What do you see?
This is where affirmations come in: they are tiny stories we tell ourselves. They shape our inner narratives — and affect how we see both the world and ourselves. They can be incredibly powerful.
Whether you know it or not, you’re already using affirmations — all day, every day. Whether they are positive affirmations or not is really the question. If you’re walking around all day telling yourself the world is out to get you, for example, it’ll be hard to feel joy when it visits.
So if you’re trying to land that dream job, or give up an unhealthy habit, or take up that good one — here is some of the science behind affirmations and 20 positive affirmations — including affirmations for recovery — to give your self-esteem a boost. Go on, you deserve it.
Affirmations are pithy statements or phrases that, when repeated daily, challenge negative thoughts and boost self-confidence. Scientific evidence suggests that affirmations can have a positive impact on mental and physical health:
However, affirmations require regular practice if you want to make lasting, long-term changes to the ways that you think and feel.
The following affirmations for recovery can be used as daily affirmations for sobriety. They can also give you a self-esteem boost whenever you need it!
This affirmation centers on the power of neuroplasticity. Our brain's neuroplasticity allows it to remodel its connections and circuits. It's like an architect with infinite blueprints, continuously constructing and revising our thought patterns.
The stress hormone cortisol can be regulated with mindfulness exercises, deep breathing, and relaxation techniques.
MRI evidence suggests that activity in neural regions involved in self-processing and positive valuation increases when repeating self-affirmations, physically altering our brains’ evaluation of the self.
Concentrating on positive thoughts encourages the release of serotonin, a mood-enhancing neurotransmitter that fosters happiness and a sense of calm.
By setting boundaries and protecting our time and energy, we create a safeguard around our mental well-being — like a moat around a castle.
Reflecting on our actions activates the prefrontal cortex, the rational part of our brain, allowing us to make deliberate, healthier choices.
Tackling new experiences stimulates neural growth in our brains, akin to exercising muscles for growth and strength.
Each small change triggers a ripple effect in our brain, reinforcing and solidifying new, healthier habits over time.
Expressing gratitude triggers dopamine release in our brain, enhancing our motivation to maintain healthy habits and bolstering resilience to stress.
When we tackle problems head-on, we ignite our brain’s problem-solving circuits, decreasing anxiety and fostering a sense of empowerment.
Our brain can bounce back from stress with the right mental attitude and self-care practices. Believing we can get through the storm is key.
Believing in ourselves — and the choices we make — can boost our self-confidence.
Practicing self-compassion can dampen our stress response and promote feelings of calm and acceptance.
Mindfulness engages the brain's attention networks, helping to better manage thoughts and feelings — including the desire to drink.
Visualization activates the same brain regions as performing the actual behavior, effectively 'practicing' the new habit — and making it easier to adopt.
This can be a big one — understanding there’s something you contribute to the social fabric can be powerful. And the best part? It’s true!
Social interaction stimulates the release of oxytocin, a hormone that promotes bonding and reduces stress.
Engaging in enjoyable activities boosts dopamine levels, reinforcing positive habits and making it easier to let go of harmful ones. Allowing ourselves to do things that bring us joy can be powerful.
Adopting a growth mindset activates areas of the brain associated with learning and development, promoting resilience and adaptability.
Affirming our self-worth can strengthen neural pathways associated with positive self-perception and confidence.
Tap into the transformative power of your brain, regulate your stress responses, and fuel your journey with any of these affirmations.
Here are some ideas on how to fold these into your everyday life:
You deserve a better you — and these 20 affirmations can help you get there! Be consistent and let neuroplasticity work its magic.
Imagine there was a way to record your innermost thoughts. Beyond the sci-fi movie plot, there is a powerful lesson in it.
We all tell ourselves stories — about who we are, about the world and beyond, about the people in our lives and the role they play, about what we deserve and when, about our dreams and failures — and on and on, all day long.
Stories are powerful. The thoughts inside your head, after time, become a lens you look through. What do you see?
This is where affirmations come in: they are tiny stories we tell ourselves. They shape our inner narratives — and affect how we see both the world and ourselves. They can be incredibly powerful.
Whether you know it or not, you’re already using affirmations — all day, every day. Whether they are positive affirmations or not is really the question. If you’re walking around all day telling yourself the world is out to get you, for example, it’ll be hard to feel joy when it visits.
So if you’re trying to land that dream job, or give up an unhealthy habit, or take up that good one — here is some of the science behind affirmations and 20 positive affirmations — including affirmations for recovery — to give your self-esteem a boost. Go on, you deserve it.
Affirmations are pithy statements or phrases that, when repeated daily, challenge negative thoughts and boost self-confidence. Scientific evidence suggests that affirmations can have a positive impact on mental and physical health:
However, affirmations require regular practice if you want to make lasting, long-term changes to the ways that you think and feel.
The following affirmations for recovery can be used as daily affirmations for sobriety. They can also give you a self-esteem boost whenever you need it!
This affirmation centers on the power of neuroplasticity. Our brain's neuroplasticity allows it to remodel its connections and circuits. It's like an architect with infinite blueprints, continuously constructing and revising our thought patterns.
The stress hormone cortisol can be regulated with mindfulness exercises, deep breathing, and relaxation techniques.
MRI evidence suggests that activity in neural regions involved in self-processing and positive valuation increases when repeating self-affirmations, physically altering our brains’ evaluation of the self.
Concentrating on positive thoughts encourages the release of serotonin, a mood-enhancing neurotransmitter that fosters happiness and a sense of calm.
By setting boundaries and protecting our time and energy, we create a safeguard around our mental well-being — like a moat around a castle.
Reflecting on our actions activates the prefrontal cortex, the rational part of our brain, allowing us to make deliberate, healthier choices.
Tackling new experiences stimulates neural growth in our brains, akin to exercising muscles for growth and strength.
Each small change triggers a ripple effect in our brain, reinforcing and solidifying new, healthier habits over time.
Expressing gratitude triggers dopamine release in our brain, enhancing our motivation to maintain healthy habits and bolstering resilience to stress.
When we tackle problems head-on, we ignite our brain’s problem-solving circuits, decreasing anxiety and fostering a sense of empowerment.
Our brain can bounce back from stress with the right mental attitude and self-care practices. Believing we can get through the storm is key.
Believing in ourselves — and the choices we make — can boost our self-confidence.
Practicing self-compassion can dampen our stress response and promote feelings of calm and acceptance.
Mindfulness engages the brain's attention networks, helping to better manage thoughts and feelings — including the desire to drink.
Visualization activates the same brain regions as performing the actual behavior, effectively 'practicing' the new habit — and making it easier to adopt.
This can be a big one — understanding there’s something you contribute to the social fabric can be powerful. And the best part? It’s true!
Social interaction stimulates the release of oxytocin, a hormone that promotes bonding and reduces stress.
Engaging in enjoyable activities boosts dopamine levels, reinforcing positive habits and making it easier to let go of harmful ones. Allowing ourselves to do things that bring us joy can be powerful.
Adopting a growth mindset activates areas of the brain associated with learning and development, promoting resilience and adaptability.
Affirming our self-worth can strengthen neural pathways associated with positive self-perception and confidence.
Tap into the transformative power of your brain, regulate your stress responses, and fuel your journey with any of these affirmations.
Here are some ideas on how to fold these into your everyday life:
You deserve a better you — and these 20 affirmations can help you get there! Be consistent and let neuroplasticity work its magic.
Unravel the profound relationship between your mind and body in our enlightening article. Explore how this connection influences your health and well-being, and the impacts of stress. Arm yourself with practical strategies to foster resilience, improve your well-being, and catalyze empowering changes in your life.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
The mind-body connection is the symbiotic relationship between our mental and physical selves.
Think of it like a telephone line transferring messages back and forth between our brain and body. When we’re stressed, our brain sends a distress signal, and our body responds — heart pounding, palms sweating.
Both are essential: while the mind guides, the body executes. It works in the other direction, too: Physical changes can influence our thoughts and emotional life — for better or for worse.
This article unravels the mind-body connection: what it is, and how to maximize it for better health and well-being.
At the core of the mind-body connection is the idea that our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our biological functioning.
Inevitably, stress and the mind-body connection are inextricably linked, impacting our physical health, mental state, and overall well-being. This relationship is governed by our body's stress-response system, a complex network involving the brain, hormones, and other physiological processes.
When we're under stress, our brain sends out an SOS. It signals our adrenal glands to release a surge of hormones, including adrenaline and cortisol.
Adrenaline elevates our heart rate, blood pressure, and energy supplies, preparing our body for a "fight or flight" response.
Cortisol, a stress hormone, suppresses non-emergency bodily functions like the immune response and digestion. It does so to keep us energized and able to fend ourselves better against whatever perceived threat. To that end, it enhances the brain’s use of glucose and keeps tissue-building substances available.
The body’s natural stress response can be lifesaving in emergency situations. However, when it’s chronic — keeping us in a constant "fight or flight" mode — it can damage nearly every system in our body.
From this, various health problems can arise: anxiety, depression, heart disease, sleep problems, and weight gain, among others. When health problems arise spontaneously, a positive outlook can improve your health outcomes.
It’s a feedback loop: our thoughts and feelings affect the way we physically feel — and the way we physically feel influences our emotions and thoughts.
There’s an upside to all of this. Taking care of our mental health is good for our physical health, and vice-versa.
Making healthy lifestyle choices is an important part of the mind-body connection, and by reducing stress, we can counteract some of its harmful effects on our body.
The brain and the body are deeply intertwined, not two separate entities. Here are some strategies to recalibrate this connection for lasting well-being:
Understanding the mind-body connection provides a critical foundation for navigating and mitigating stress in healthier ways.
It helps us spot patterns and understand why we might turn to unhealthy behaviors, like drinking. This awareness lets us foster resilience, improve our well-being, and make empowering changes to our lives.
The mind-body connection is the symbiotic relationship between our mental and physical selves.
Think of it like a telephone line transferring messages back and forth between our brain and body. When we’re stressed, our brain sends a distress signal, and our body responds — heart pounding, palms sweating.
Both are essential: while the mind guides, the body executes. It works in the other direction, too: Physical changes can influence our thoughts and emotional life — for better or for worse.
This article unravels the mind-body connection: what it is, and how to maximize it for better health and well-being.
At the core of the mind-body connection is the idea that our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our biological functioning.
Inevitably, stress and the mind-body connection are inextricably linked, impacting our physical health, mental state, and overall well-being. This relationship is governed by our body's stress-response system, a complex network involving the brain, hormones, and other physiological processes.
When we're under stress, our brain sends out an SOS. It signals our adrenal glands to release a surge of hormones, including adrenaline and cortisol.
Adrenaline elevates our heart rate, blood pressure, and energy supplies, preparing our body for a "fight or flight" response.
Cortisol, a stress hormone, suppresses non-emergency bodily functions like the immune response and digestion. It does so to keep us energized and able to fend ourselves better against whatever perceived threat. To that end, it enhances the brain’s use of glucose and keeps tissue-building substances available.
The body’s natural stress response can be lifesaving in emergency situations. However, when it’s chronic — keeping us in a constant "fight or flight" mode — it can damage nearly every system in our body.
From this, various health problems can arise: anxiety, depression, heart disease, sleep problems, and weight gain, among others. When health problems arise spontaneously, a positive outlook can improve your health outcomes.
It’s a feedback loop: our thoughts and feelings affect the way we physically feel — and the way we physically feel influences our emotions and thoughts.
There’s an upside to all of this. Taking care of our mental health is good for our physical health, and vice-versa.
Making healthy lifestyle choices is an important part of the mind-body connection, and by reducing stress, we can counteract some of its harmful effects on our body.
The brain and the body are deeply intertwined, not two separate entities. Here are some strategies to recalibrate this connection for lasting well-being:
Understanding the mind-body connection provides a critical foundation for navigating and mitigating stress in healthier ways.
It helps us spot patterns and understand why we might turn to unhealthy behaviors, like drinking. This awareness lets us foster resilience, improve our well-being, and make empowering changes to our lives.
Ever feel more drained than supported in a friendship? Peel back the layers of boundaries in these important relationships — and get insights into stress and social dynamics. Empower yourself with practical strategies for healthier relationships. What’s on the other side of the hard work of boundaries? More meaningful friendship. Ready to dive in? Join us!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Life is a fascinating journey, and integral to that journey are the relationships we build, particularly our friendships.
These connections can be like the sun, bringing warmth and light into our lives — or like a heavy storm, creating unexpected challenges. Consider that friend who always insists on ordering cheeseburgers when you're trying to eat healthier, or the one who monopolizes conversations without lending an ear.
Or maybe, like James, a diligent college student, you find that your friendly study sessions often morph into late-night benders. The delicate balance of maintaining our friendships while also prioritizing our well-being can sometimes feel like a tightrope walk. Can you relate?
If you’re wondering how to set boundaries with friends, read on! Let's understand how we can draw upon principles of neuroscience to set healthy boundaries in our friendships and make lasting improvements to our well-being.
Did you know that our brains actually thrive on strong social connections? The quality of our friendships can have a profound impact on our stress levels, mental health — and even our habits.
What’s more, our brains are equipped with mirror neurons. These are involved in ‘emotional contagion,’ which is the tendency of one person to ‘catch’ the feelings of another. In friendships, mirror neurons can play a role in emotional bonding and empathy. When we observe our friends experiencing emotions, our mirror neurons fire in a way that allows us to feel those emotions too.
While mirror neurons can help us to better understand and empathize with our friends, it's also important to set healthy boundaries in friendships to avoid emotional exhaustion and burnout. This makes us inherently susceptible to the influence of our peers, contributing to the phenomenon known as peer pressure. This is why it’s important to surround yourself with people whose values and goals align with yours.
What’s more, the act of creating boundaries has a profound effect on the prefrontal cortex (PFC), a critical brain region involved in our decision-making process, social behavior, and personality.
Through healthy boundaries, we can effectively reduce stress, improve our decision-making, and strengthen emotional regulation. In the meantime, we might cultivate deeper and more meaningful friendships — those in which both of your needs are met and each of you is seen.
Healthy social interactions can lead to the release of oxytocin, a hormone that reduces the effects of the stress hormone cortisol, fostering feelings of relaxation and trust. This means that strong social relationships can actually lower stress levels, contribute to longevity, and enhance our overall well-being.
On the other hand, unhealthy relationships can become a source of stress — especially if they steer us towards behaviors that are detrimental to our health. For example, our drinking habits could escalate if we're frequently around people whose main form of social bonding is heavy drinking.
How do you know if your boundaries with friends are unhealthy? Look for the following:
If a friendship once brought value and joy to our lives but does no longer, it’s worth establishing healthy boundaries or patterns.
Remember, setting healthy friendship boundaries is not about creating distance or ending the friendship. It's about creating a positive and mutually beneficial relationship in which both of you feel respected and valued.
Remember, friendships should be mutually beneficial, and they should align with your values and goals.
Asserting healthy boundaries in friendships centers on decisions that safeguard our well-being.
This is where our fascinating brains come in: neuroplasticity is our brain's remarkable ability to rewire and adapt itself in response to experience.
Every time we make decisions that prioritize our health — such as refusing an additional drink or choosing sleep over late-night social events — we're building new neural pathways in our brain.
With repetition, these new pathways grow stronger, making it progressively easier for us to stick to these healthier behaviors.
Our brains, friendships, and well-being are interconnected in complex ways. But the beauty of it is that we have the power to use this understanding to make lasting changes.
Let's start here:
We all have the power to transform our well-being. The science backs it up — our brain is a powerful ally in this journey.
So let's set those healthy boundaries, reduce stress, and make lasting changes together!
Life is a fascinating journey, and integral to that journey are the relationships we build, particularly our friendships.
These connections can be like the sun, bringing warmth and light into our lives — or like a heavy storm, creating unexpected challenges. Consider that friend who always insists on ordering cheeseburgers when you're trying to eat healthier, or the one who monopolizes conversations without lending an ear.
Or maybe, like James, a diligent college student, you find that your friendly study sessions often morph into late-night benders. The delicate balance of maintaining our friendships while also prioritizing our well-being can sometimes feel like a tightrope walk. Can you relate?
If you’re wondering how to set boundaries with friends, read on! Let's understand how we can draw upon principles of neuroscience to set healthy boundaries in our friendships and make lasting improvements to our well-being.
Did you know that our brains actually thrive on strong social connections? The quality of our friendships can have a profound impact on our stress levels, mental health — and even our habits.
What’s more, our brains are equipped with mirror neurons. These are involved in ‘emotional contagion,’ which is the tendency of one person to ‘catch’ the feelings of another. In friendships, mirror neurons can play a role in emotional bonding and empathy. When we observe our friends experiencing emotions, our mirror neurons fire in a way that allows us to feel those emotions too.
While mirror neurons can help us to better understand and empathize with our friends, it's also important to set healthy boundaries in friendships to avoid emotional exhaustion and burnout. This makes us inherently susceptible to the influence of our peers, contributing to the phenomenon known as peer pressure. This is why it’s important to surround yourself with people whose values and goals align with yours.
What’s more, the act of creating boundaries has a profound effect on the prefrontal cortex (PFC), a critical brain region involved in our decision-making process, social behavior, and personality.
Through healthy boundaries, we can effectively reduce stress, improve our decision-making, and strengthen emotional regulation. In the meantime, we might cultivate deeper and more meaningful friendships — those in which both of your needs are met and each of you is seen.
Healthy social interactions can lead to the release of oxytocin, a hormone that reduces the effects of the stress hormone cortisol, fostering feelings of relaxation and trust. This means that strong social relationships can actually lower stress levels, contribute to longevity, and enhance our overall well-being.
On the other hand, unhealthy relationships can become a source of stress — especially if they steer us towards behaviors that are detrimental to our health. For example, our drinking habits could escalate if we're frequently around people whose main form of social bonding is heavy drinking.
How do you know if your boundaries with friends are unhealthy? Look for the following:
If a friendship once brought value and joy to our lives but does no longer, it’s worth establishing healthy boundaries or patterns.
Remember, setting healthy friendship boundaries is not about creating distance or ending the friendship. It's about creating a positive and mutually beneficial relationship in which both of you feel respected and valued.
Remember, friendships should be mutually beneficial, and they should align with your values and goals.
Asserting healthy boundaries in friendships centers on decisions that safeguard our well-being.
This is where our fascinating brains come in: neuroplasticity is our brain's remarkable ability to rewire and adapt itself in response to experience.
Every time we make decisions that prioritize our health — such as refusing an additional drink or choosing sleep over late-night social events — we're building new neural pathways in our brain.
With repetition, these new pathways grow stronger, making it progressively easier for us to stick to these healthier behaviors.
Our brains, friendships, and well-being are interconnected in complex ways. But the beauty of it is that we have the power to use this understanding to make lasting changes.
Let's start here:
We all have the power to transform our well-being. The science backs it up — our brain is a powerful ally in this journey.
So let's set those healthy boundaries, reduce stress, and make lasting changes together!
Explore how alcohol impacts mental health and find out, does alcohol cause anxiety? Learn about the connection and ways to manage its effects.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Have you ever reached for a drink to soothe your nerves? After a bad day at work or when you're feeling down, a glass of wine can feel like a quick fix for stress. It's a common way to unwind. But what if that temporary relief is making things worse? The initial calm often fades, leaving you with more unease than before. This cycle makes many of us wonder, does alcohol cause anxiety? We'll explore the real alcohol effect on anxiety and discuss if it can ultimately worsen anxiety in the long run.
You’re certainly not alone: many of us have learned to turn to alcohol as a coping mechanism or a way to escape uncomfortable thoughts and feelings. But while alcohol might provide a temporary reprieve or mood boost, in the long term, it can cause significant damage to our mental health. Let’s take a closer look.
Drinking alcohol negatively affects nearly every bodily system, but it has a particularly detrimental effect on our brain. As soon as we start drinking, our brain’s reward system is activated, causing a flood of dopamine — that “feel good” chemical — to be released into our system. This spike in dopamine creates an immediate sense of happiness and euphoria, but it only lasts for a short while.
In fact, these effects are often followed by a “crash.” This is because alcohol is a depressant, and it disrupts our body’s natural production of neurotransmitters like dopamine and serotonin, which play a vital role in our thoughts, moods, and behaviors. So while we might experience a temporary mood boost, in the long run alcohol upsets the balance of the brain chemicals we need to feel good and healthy.
Continually drinking to excess causes our body to produce less of these neurotransmitters, putting us at a greater risk for mood disorders like depression and anxiety. Sadly, this can end up perpetuating a vicious cycle, as we may want to drink more to relieve unpleasant feelings.
Regular heavy drinking is linked to symptoms of depression and can even lead to its onset. Binge drinking — defined as having four or more drinks for women and five or more drinks for men in one sitting — is particularly harmful, as research indicates that binge drinkers are more likely to experience depressive symptoms. Interestingly, studies have found that people who regularly drink alcohol often start to feel better within the first few weeks of stopping drinking.
If we’re already suffering from depression, drinking alcohol can actually make our depression worse. Even small amounts of alcohol can have negative effects by lowering our levels of serotonin and norepinephrine, which help regulate our mood. Lower levels of these chemicals can make someone who is depressed even more depressed.
Sadly, those of us who suffer from depression are more likely to abuse or become dependent on alcohol. This is because we might use alcohol as a form of self-medication. But because drinking actually changes our brain chemistry and worsens feelings of depression, it can lead to a vicious cycle.
Just as it does with depression, alcohol can create a difficult cycle with anxiety. Many of us reach for a drink to calm our nerves in social situations or to quiet a racing mind after a stressful day. While it might offer a moment of relief, this strategy often backfires. As the calming effects of alcohol wear off, our brain chemistry is disrupted, which can lead to heightened feelings of anxiety the next day. This can tempt us to drink again to manage these new, more intense feelings of unease. This pattern of self-medication can make us more reliant on alcohol to cope, preventing us from developing healthier strategies for managing anxiety and potentially worsening our mental health over time. Learning to practice mindful drinking can be a powerful first step in breaking this cycle.
If you’ve ever woken up after a night of drinking with a pounding heart and a sense of dread, you’ve likely experienced “hangxiety.” It’s a term that perfectly captures the feelings of anxiety, worry, and even panic that can accompany a hangover. Sometimes called “the beer fear,” hangxiety is more than just feeling a little down or regretful. It’s a genuine physiological and psychological response to alcohol leaving your system. Your body and brain are working overtime to get back to a state of balance, and the process can leave you feeling emotionally and physically raw. This experience is a clear indicator of the powerful effect alcohol has on our mental state, turning what might have been a fun night into a day of distress.
The primary driver of hangxiety is biological. When you drink, alcohol stimulates GABA receptors in the brain, which makes you feel relaxed and calm. To maintain balance, your brain suppresses GABA and increases glutamate, an excitatory neurotransmitter. When the alcohol wears off, you’re left with an overstimulated system — low GABA and high glutamate. This chemical imbalance is what causes the classic withdrawal symptoms of anxiety, restlessness, and irritability. Your brain is essentially in a state of hyper-arousal as it tries to recalibrate, which is why you might feel shaky, on edge, and unable to relax during a hangover.
Beyond the brain chemistry, there’s a significant psychological component to hangxiety. Waking up with a fuzzy memory can lead to intense worry about what you might have said or done the night before. This can trigger feelings of shame, embarrassment, and social anxiety. This mental distress, combined with the physical symptoms of a hangover like fatigue and dehydration, creates a perfect storm for negative thinking. You might find yourself replaying conversations or scrutinizing your behavior, which only fuels the anxiety. This psychological turmoil can reinforce the idea that you need a drink to feel confident, perpetuating the cycle of drinking to escape the very anxiety it creates.
For some, hangxiety can escalate into a full-blown panic attack. Long-term alcohol use can alter the brain’s stress-response systems, making it harder to cope with anxious feelings. The symptoms of alcohol withdrawal — a racing heart, shortness of breath, sweating, and a sense of impending doom — are nearly identical to the symptoms of a panic attack. This overlap means that a severe hangover can easily trigger one. Furthermore, if you are already prone to panic attacks, alcohol can be a major trigger. Understanding your Blood Alcohol Content (BAC) and how it affects your body can help you recognize how drinking contributes to these intense physical and emotional responses.
In many ways, alcohol’s immediate calming effects are similar to those of antianxiety medications: it helps take our mind off our troubles, lowers our inhibitions, and generally makes us feel more relaxed. Alcohol actually binds to the same GABA receptors as benzodiazepines.
But, since alcohol changes the levels of serotonin and other neurotransmitters in our brain, it can actually worsen our anxiety in the long-term. In fact, we’ll likely feel more anxious after the alcohol wears off. Alcohol-induced anxiety — otherwise known as hangxiety — can last for several hours or even for an entire day after drinking.
With consistent heavy drinking, our central nervous system gets used to the suppressing effect of alcohol. As alcohol leaves our system, our brain goes straight into “fight or flight” mode, which is a similar reaction as we experience with an anxiety disorder.
Interestingly, research shows that people with alcohol use disorder find it difficult to recover from traumatic events. This may be because of the changes in brain activity and neurotransmitters caused by excessive alcohol use. In other words, alcohol changes the way our brain responds to stress and anxiety in the future.
While anyone can experience the anxiety-inducing effects of alcohol, some of us are more vulnerable than others. This increased risk isn’t about a lack of willpower; it’s often tied to a complex mix of factors that are completely out of our control. Our personal history, genetic makeup, and even day-to-day stress levels can influence how our minds and bodies react to alcohol. Understanding these risk factors can be the first step in recognizing why we might be more susceptible to the cycle of drinking and anxiety, empowering us to seek out more effective and healthier coping strategies.
Our personal history plays a significant role in our relationship with alcohol. For instance, individuals with a family history of anxiety or those who have lived through traumatic events may find themselves more susceptible to alcohol’s anxious aftermath. When we’re already predisposed to anxiety, our brains can be more sensitive to the chemical disruptions caused by drinking. This can create a difficult pattern where we reach for a drink to soothe pre-existing worries, only to find that the temporary relief gives way to heightened anxiety once the alcohol wears off, making the original problem feel even more intense.
Beyond our personal experiences, several other factors can increase our risk of developing alcohol-related anxiety. Genetics can play a part, as can chronic stress, which keeps our bodies in a constant state of high alert. Certain health problems, like thyroid issues, and other mental health conditions, particularly depression, often co-occur with anxiety and can be worsened by alcohol use. Even the use of stimulants like caffeine can contribute to the problem, creating a push-pull effect on our nervous system that alcohol can easily exacerbate, leaving us feeling jittery and on edge.
It’s very common for alcohol use disorder (AUD) and anxiety disorders to exist at the same time, a situation known as a co-occurring disorder or dual diagnosis. This can create a confusing and challenging cycle where it’s hard to tell which condition came first. Did the anxiety lead to drinking as a form of self-medication, or did heavy drinking rewire the brain and trigger an anxiety disorder? In many cases, it’s a bit of both, with each condition feeding into and worsening the other, making it feel impossible to break free.
For those of us living with Generalized Anxiety Disorder (GAD), characterized by persistent and excessive worry, alcohol can seem like a quick fix. It might temporarily quiet the racing thoughts and ease the physical tension that comes with GAD. However, this relief is short-lived. People who already struggle with anxiety are more likely to feel anxious after drinking. Even though alcohol might make them feel less anxious in the moment, the anxiety can return much worse afterward, a phenomenon often called "rebound anxiety," which can make daily life feel even more unmanageable.
Panic disorder, which involves sudden and repeated episodes of intense fear, has a complicated relationship with alcohol. While a drink might feel like it's calming your nervous system, the after-effects can be jarring. As alcohol leaves your body, your brain rebounds from the sedative effect, kicking your central nervous system into overdrive. This can trigger heart palpitations, shortness of breath, and a feeling of dread—symptoms that are nearly identical to a panic attack. Regular heavy drinking can make you more prone to these episodes, creating a fear of the symptoms themselves and perpetuating the cycle.
Many people with social anxiety use alcohol as a "social lubricant" to lower inhibitions and feel more comfortable in social settings. While it might seem helpful, relying on alcohol prevents us from developing durable, healthy coping skills for managing social fears. The good news is that change is possible. Interestingly, studies have found that people who regularly drink often start to feel a significant improvement in their anxiety within the first few weeks of stopping drinking. Learning to navigate social situations without alcohol can build genuine confidence that a drink can never provide.
If you feel like you’re caught in a cycle of alcohol and anxiety, you are far from alone. Drinking is a widespread part of our culture; data shows that about 78% of people aged 12 or older have consumed alcohol at some point in their lives. However, for a significant portion of the population, drinking becomes a more serious issue. The same data reveals that approximately 10.6% of people in the same age group have an alcohol use disorder. These numbers show just how many people are struggling with the same challenges you might be facing. Recognizing that you’re part of this group can be a powerful motivator for change. If these statistics resonate with you, know that tools like the Reframe app are specifically designed to provide the support and guidance needed to build a healthier relationship with alcohol.
Research also shows a strong link between regular heavy drinking and suicidal thoughts, suicide attempts, and death from suicide. This link is partly due to alcohol’s immediate effects, such as impaired judgment and increased impulsiveness.
Alcohol suppresses activity in the parts of our brain associated with inhibition enough for us to act on suicidal thoughts. Similarly, warning signals and second thoughts are less likely to happen for us if we’ve been drinking, leading us to actions that we might not otherwise take — including self-harm and suicide.
The link between alcohol and suicide can also be explained by the long-term effect of alcohol on our mental health. Since heavy alcohol consumption can lead to the onset of depression or exacerbate depressive symptoms, it can make us more prone to experience suicidal thinking.
Studies have found that many people who die by suicide have a history of both alcohol misuse and depression. Similarly, alcohol use disorders were found to be a significant factor of those medically treated after a suicide attempt, with acute alcohol intoxication present in about 30-40% of cases.
Simply put, the combination of a worsened mood, negative thinking, and lowered inhibitions means that people are more likely to act on suicidal thoughts when consuming alcohol.
Another way alcohol can significantly impact our mental health is by affecting our stress levels. While we tend to associate alcohol with relaxation and stress relief, research indicates chronic alcohol use can lead to greater amounts of stress.
When we drink alcohol, high amounts of cortisol — the stress hormone — are released in our brain. Over time, this can alter our brain chemistry, changing the way our body perceives and responds to stress. In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or drink in moderation.
So while it’s true that alcohol can help us feel more relaxed in the moment, it takes a toll on our stress levels in the long run.
So, where is the line between a casual drink and a habit that could harm your mental health? While it varies for everyone, health experts have established guidelines to help us understand risk levels. According to the CDC, moderate drinking is defined as up to one drink per day for women and up to two for men. Heavy drinking is considered eight or more drinks per week for women or 15 or more for men. The mental health risks we’ve discussed, like increased anxiety and depression, are most strongly linked to drinking patterns that fall into the heavy or binge drinking categories. Knowing these numbers isn’t about judgment; it’s about awareness. Understanding how your current habits stack up against these guidelines can be an empowering first step in making a change and protecting your long-term well-being.
When we track our intake, it’s easy to think one glass equals one drink. But it’s not that simple. What truly matters is the amount of pure alcohol consumed, which is why health organizations use the "standard drink" as a measurement. In the United States, one standard drink contains about 14 grams of pure alcohol. This is equivalent to a 12-ounce regular beer (5% ABV), a 5-ounce glass of wine (12% ABV), or a 1.5-ounce shot of distilled spirits (40% ABV). That generous pour of wine at a restaurant or a pint of high-alcohol craft beer can easily count as 1.5 or even 2 standard drinks. This is why accurately tracking your consumption is so important for mindful drinking and understanding its true impact on your body and mind.
Alcohol has serious and wide-ranging mental effects. From increasing our risk of developing depression and anxiety (not to mention making these conditions worse) to causing greater amounts of stress, it’s clear that alcohol is probably not as beneficial to our mental well-being as we might have thought.
If we’re used to drinking regularly, we might be surprised by how much better we’ll feel by cutting back on our alcohol consumption. If that’s something you’re looking to do, but don’t know where to start, Reframe can help.
When you’re in the thick of hangxiety, it can feel overwhelming. Your heart might be racing, and your thoughts might be spiraling. The key is to ground yourself and calm your nervous system. Instead of dwelling on the anxiety, focus on simple, physical actions. Try a deep breathing exercise: inhale slowly for four counts, hold for four, and exhale for six. This technique can help regulate your body’s stress response. Another effective method is progressive muscle relaxation, where you tense and then release different muscle groups one by one. These practices won’t erase the hangxiety completely, but they can offer a powerful sense of relief and control when you need it most.
If you find yourself using alcohol to manage anxious feelings, you might be caught in a difficult loop. You drink to feel calm, only to feel more anxious the next day, which then makes you want to drink again. This cycle can make it feel impossible to get ahead. Breaking free starts with finding healthier, more sustainable ways to handle anxiety. Instead of reaching for a drink, you can build a toolkit of strategies that support your mental well-being without the negative side effects. This involves both in-the-moment techniques and broader lifestyle changes that create a solid foundation for emotional resilience, making you less likely to turn to alcohol for relief in the first place.
Mindfulness is about paying attention to the present moment without judgment, and it’s a powerful tool for managing anxiety. You can practice it through guided meditations, mindful walking, or simply by focusing on your senses. Journaling is another fantastic way to process your thoughts and feelings, helping you identify patterns and triggers. When you feel anxiety creeping in, try some of the relaxation techniques we mentioned earlier, like deep breathing. These methods help calm your nervous system and give you a sense of agency over your emotional state, proving you have the power to soothe yourself without alcohol.
Long-term anxiety management is deeply connected to your daily habits. Regular exercise is a proven way to reduce anxiety, as it releases endorphins and helps regulate your mood. What you eat also plays a role; a balanced diet rich in whole foods can support stable energy and mood levels. Don’t underestimate the power of sleep, either. A consistent sleep schedule is crucial for mental health. Finally, challenging negative thoughts is a key practice. When you notice a worried thought, ask yourself if it’s truly accurate or helpful. Building these healthy habits creates a strong foundation for your well-being, making you less vulnerable to anxiety.
While self-help strategies are incredibly valuable, sometimes you need more support, and that’s perfectly okay. If you’re struggling with both anxiety and your relationship with alcohol, reaching out to a doctor or mental health professional is a courageous and important step. They can properly assess both conditions and guide you toward the most effective treatment options. It’s not about admitting defeat; it’s about giving yourself the best possible chance to heal and move forward. A professional can provide a clear diagnosis and create a personalized plan that addresses your specific needs, helping you untangle the complex relationship between alcohol and anxiety.
When anxiety and alcohol use are intertwined, treating them together is often the most effective approach. This is known as integrated treatment. A healthcare professional can help you understand how your drinking habits affect your anxiety and vice versa. They can then develop a comprehensive plan that might include therapy, medication, or support groups that address both issues simultaneously. This holistic approach prevents one condition from undermining your progress with the other. By tackling them as connected challenges, you can build a stronger, more sustainable path to recovery and well-being, ensuring all aspects of your health are cared for.
One of the most common and effective therapies for both anxiety and alcohol use is Cognitive-Behavioral Therapy (CBT). At its core, CBT helps you identify, challenge, and change the unhelpful thought patterns and behaviors that fuel your struggles. For example, a therapist can help you recognize the thoughts that trigger you to drink and develop new, healthier coping mechanisms to use instead. It’s a practical, skills-based approach that empowers you with the tools to manage your thoughts and actions differently, leading to lasting change in how you respond to stress and anxiety.
Making significant lifestyle changes can feel daunting, but you don’t have to do it alone. Digital tools can provide daily support right from your phone, making the process more manageable and accessible. An app can serve as your personal guide, offering structure, education, and encouragement as you build healthier habits. It’s a way to integrate support into your daily life, providing resources and community whenever you need them. Whether you’re just starting to question your relationship with alcohol or are well on your way to cutting back, having a tool in your pocket can make a world of difference.
At Reframe, we’ve designed a program to help you change your relationship with alcohol from the inside out. Our approach is rooted in neuroscience, helping you understand the “why” behind your habits so you can effectively rewire them. The app offers a comprehensive toolkit, including daily readings, progress tracking, and skill-building courses that teach you how to handle triggers and cravings. You also get access to a thriving, anonymous community for connection and support. As you begin to reduce your alcohol consumption, you might be surprised by how much better you feel. Reframe is here to guide you every step of the way on that journey.
Why does alcohol make me feel calm at first but more anxious later? Think of it like this: when you have a drink, alcohol gives your brain a temporary boost of calming chemicals, which is why you feel relaxed. Your brain, always trying to maintain balance, responds by ramping up its own stimulating chemicals. Once the alcohol wears off, those calming effects disappear, but you're left with all the extra "go" signals. This chemical imbalance is what leaves you feeling restless, on edge, and often more anxious than you were before you started drinking.
What is "hangxiety" and is it a real thing? It is absolutely a real thing, and if you've felt it, you know how awful it can be. Hangxiety is that feeling of dread, worry, and unease that accompanies a hangover. It’s a direct result of the chemical rollercoaster alcohol puts your brain through. As your body processes the alcohol, your nervous system is left in a state of hyper-arousal. This biological response, combined with potential regret or fuzzy memories from the night before, creates a perfect storm for intense anxiety.
I only drink to feel more comfortable in social situations. Is that harmful? This is such a common reason for drinking, but it can become a crutch. While a drink might lower your inhibitions in the moment, relying on it prevents you from building genuine confidence and developing your own social coping skills. Over time, this can actually make your social anxiety worse, as you may start to feel like you can't be yourself or have fun without alcohol, creating a cycle of dependency for social events.
If I reduce my drinking, how soon can I expect to feel less anxious? There’s no magic timeline, but many people report feeling a noticeable improvement in their baseline anxiety levels within just a few weeks of cutting back. Your brain needs time to recalibrate and get back to producing its own mood-regulating chemicals without the interference of alcohol. The initial adjustment period can have its ups and downs, but sticking with it often leads to a much more stable and calm state of mind.
I feel like I'm caught in a cycle. What's a simple first step I can take? Breaking a cycle can feel overwhelming, so start small. Instead of focusing on a huge goal, try a simple act of awareness. The next time you feel anxious and reach for a drink, just pause for a moment. Ask yourself what you're truly feeling and what you hope the drink will do for you. Another great first step is to try one alternative coping strategy, like a five-minute walk or a deep breathing exercise, before you pour a drink. The goal isn't perfection; it's about creating a little space for a new choice.
Have you ever reached for a drink to soothe your nerves? After a bad day at work or when you're feeling down, a glass of wine can feel like a quick fix for stress. It's a common way to unwind. But what if that temporary relief is making things worse? The initial calm often fades, leaving you with more unease than before. This cycle makes many of us wonder, does alcohol cause anxiety? We'll explore the real alcohol effect on anxiety and discuss if it can ultimately worsen anxiety in the long run.
You’re certainly not alone: many of us have learned to turn to alcohol as a coping mechanism or a way to escape uncomfortable thoughts and feelings. But while alcohol might provide a temporary reprieve or mood boost, in the long term, it can cause significant damage to our mental health. Let’s take a closer look.
Drinking alcohol negatively affects nearly every bodily system, but it has a particularly detrimental effect on our brain. As soon as we start drinking, our brain’s reward system is activated, causing a flood of dopamine — that “feel good” chemical — to be released into our system. This spike in dopamine creates an immediate sense of happiness and euphoria, but it only lasts for a short while.
In fact, these effects are often followed by a “crash.” This is because alcohol is a depressant, and it disrupts our body’s natural production of neurotransmitters like dopamine and serotonin, which play a vital role in our thoughts, moods, and behaviors. So while we might experience a temporary mood boost, in the long run alcohol upsets the balance of the brain chemicals we need to feel good and healthy.
Continually drinking to excess causes our body to produce less of these neurotransmitters, putting us at a greater risk for mood disorders like depression and anxiety. Sadly, this can end up perpetuating a vicious cycle, as we may want to drink more to relieve unpleasant feelings.
Regular heavy drinking is linked to symptoms of depression and can even lead to its onset. Binge drinking — defined as having four or more drinks for women and five or more drinks for men in one sitting — is particularly harmful, as research indicates that binge drinkers are more likely to experience depressive symptoms. Interestingly, studies have found that people who regularly drink alcohol often start to feel better within the first few weeks of stopping drinking.
If we’re already suffering from depression, drinking alcohol can actually make our depression worse. Even small amounts of alcohol can have negative effects by lowering our levels of serotonin and norepinephrine, which help regulate our mood. Lower levels of these chemicals can make someone who is depressed even more depressed.
Sadly, those of us who suffer from depression are more likely to abuse or become dependent on alcohol. This is because we might use alcohol as a form of self-medication. But because drinking actually changes our brain chemistry and worsens feelings of depression, it can lead to a vicious cycle.
Just as it does with depression, alcohol can create a difficult cycle with anxiety. Many of us reach for a drink to calm our nerves in social situations or to quiet a racing mind after a stressful day. While it might offer a moment of relief, this strategy often backfires. As the calming effects of alcohol wear off, our brain chemistry is disrupted, which can lead to heightened feelings of anxiety the next day. This can tempt us to drink again to manage these new, more intense feelings of unease. This pattern of self-medication can make us more reliant on alcohol to cope, preventing us from developing healthier strategies for managing anxiety and potentially worsening our mental health over time. Learning to practice mindful drinking can be a powerful first step in breaking this cycle.
If you’ve ever woken up after a night of drinking with a pounding heart and a sense of dread, you’ve likely experienced “hangxiety.” It’s a term that perfectly captures the feelings of anxiety, worry, and even panic that can accompany a hangover. Sometimes called “the beer fear,” hangxiety is more than just feeling a little down or regretful. It’s a genuine physiological and psychological response to alcohol leaving your system. Your body and brain are working overtime to get back to a state of balance, and the process can leave you feeling emotionally and physically raw. This experience is a clear indicator of the powerful effect alcohol has on our mental state, turning what might have been a fun night into a day of distress.
The primary driver of hangxiety is biological. When you drink, alcohol stimulates GABA receptors in the brain, which makes you feel relaxed and calm. To maintain balance, your brain suppresses GABA and increases glutamate, an excitatory neurotransmitter. When the alcohol wears off, you’re left with an overstimulated system — low GABA and high glutamate. This chemical imbalance is what causes the classic withdrawal symptoms of anxiety, restlessness, and irritability. Your brain is essentially in a state of hyper-arousal as it tries to recalibrate, which is why you might feel shaky, on edge, and unable to relax during a hangover.
Beyond the brain chemistry, there’s a significant psychological component to hangxiety. Waking up with a fuzzy memory can lead to intense worry about what you might have said or done the night before. This can trigger feelings of shame, embarrassment, and social anxiety. This mental distress, combined with the physical symptoms of a hangover like fatigue and dehydration, creates a perfect storm for negative thinking. You might find yourself replaying conversations or scrutinizing your behavior, which only fuels the anxiety. This psychological turmoil can reinforce the idea that you need a drink to feel confident, perpetuating the cycle of drinking to escape the very anxiety it creates.
For some, hangxiety can escalate into a full-blown panic attack. Long-term alcohol use can alter the brain’s stress-response systems, making it harder to cope with anxious feelings. The symptoms of alcohol withdrawal — a racing heart, shortness of breath, sweating, and a sense of impending doom — are nearly identical to the symptoms of a panic attack. This overlap means that a severe hangover can easily trigger one. Furthermore, if you are already prone to panic attacks, alcohol can be a major trigger. Understanding your Blood Alcohol Content (BAC) and how it affects your body can help you recognize how drinking contributes to these intense physical and emotional responses.
In many ways, alcohol’s immediate calming effects are similar to those of antianxiety medications: it helps take our mind off our troubles, lowers our inhibitions, and generally makes us feel more relaxed. Alcohol actually binds to the same GABA receptors as benzodiazepines.
But, since alcohol changes the levels of serotonin and other neurotransmitters in our brain, it can actually worsen our anxiety in the long-term. In fact, we’ll likely feel more anxious after the alcohol wears off. Alcohol-induced anxiety — otherwise known as hangxiety — can last for several hours or even for an entire day after drinking.
With consistent heavy drinking, our central nervous system gets used to the suppressing effect of alcohol. As alcohol leaves our system, our brain goes straight into “fight or flight” mode, which is a similar reaction as we experience with an anxiety disorder.
Interestingly, research shows that people with alcohol use disorder find it difficult to recover from traumatic events. This may be because of the changes in brain activity and neurotransmitters caused by excessive alcohol use. In other words, alcohol changes the way our brain responds to stress and anxiety in the future.
While anyone can experience the anxiety-inducing effects of alcohol, some of us are more vulnerable than others. This increased risk isn’t about a lack of willpower; it’s often tied to a complex mix of factors that are completely out of our control. Our personal history, genetic makeup, and even day-to-day stress levels can influence how our minds and bodies react to alcohol. Understanding these risk factors can be the first step in recognizing why we might be more susceptible to the cycle of drinking and anxiety, empowering us to seek out more effective and healthier coping strategies.
Our personal history plays a significant role in our relationship with alcohol. For instance, individuals with a family history of anxiety or those who have lived through traumatic events may find themselves more susceptible to alcohol’s anxious aftermath. When we’re already predisposed to anxiety, our brains can be more sensitive to the chemical disruptions caused by drinking. This can create a difficult pattern where we reach for a drink to soothe pre-existing worries, only to find that the temporary relief gives way to heightened anxiety once the alcohol wears off, making the original problem feel even more intense.
Beyond our personal experiences, several other factors can increase our risk of developing alcohol-related anxiety. Genetics can play a part, as can chronic stress, which keeps our bodies in a constant state of high alert. Certain health problems, like thyroid issues, and other mental health conditions, particularly depression, often co-occur with anxiety and can be worsened by alcohol use. Even the use of stimulants like caffeine can contribute to the problem, creating a push-pull effect on our nervous system that alcohol can easily exacerbate, leaving us feeling jittery and on edge.
It’s very common for alcohol use disorder (AUD) and anxiety disorders to exist at the same time, a situation known as a co-occurring disorder or dual diagnosis. This can create a confusing and challenging cycle where it’s hard to tell which condition came first. Did the anxiety lead to drinking as a form of self-medication, or did heavy drinking rewire the brain and trigger an anxiety disorder? In many cases, it’s a bit of both, with each condition feeding into and worsening the other, making it feel impossible to break free.
For those of us living with Generalized Anxiety Disorder (GAD), characterized by persistent and excessive worry, alcohol can seem like a quick fix. It might temporarily quiet the racing thoughts and ease the physical tension that comes with GAD. However, this relief is short-lived. People who already struggle with anxiety are more likely to feel anxious after drinking. Even though alcohol might make them feel less anxious in the moment, the anxiety can return much worse afterward, a phenomenon often called "rebound anxiety," which can make daily life feel even more unmanageable.
Panic disorder, which involves sudden and repeated episodes of intense fear, has a complicated relationship with alcohol. While a drink might feel like it's calming your nervous system, the after-effects can be jarring. As alcohol leaves your body, your brain rebounds from the sedative effect, kicking your central nervous system into overdrive. This can trigger heart palpitations, shortness of breath, and a feeling of dread—symptoms that are nearly identical to a panic attack. Regular heavy drinking can make you more prone to these episodes, creating a fear of the symptoms themselves and perpetuating the cycle.
Many people with social anxiety use alcohol as a "social lubricant" to lower inhibitions and feel more comfortable in social settings. While it might seem helpful, relying on alcohol prevents us from developing durable, healthy coping skills for managing social fears. The good news is that change is possible. Interestingly, studies have found that people who regularly drink often start to feel a significant improvement in their anxiety within the first few weeks of stopping drinking. Learning to navigate social situations without alcohol can build genuine confidence that a drink can never provide.
If you feel like you’re caught in a cycle of alcohol and anxiety, you are far from alone. Drinking is a widespread part of our culture; data shows that about 78% of people aged 12 or older have consumed alcohol at some point in their lives. However, for a significant portion of the population, drinking becomes a more serious issue. The same data reveals that approximately 10.6% of people in the same age group have an alcohol use disorder. These numbers show just how many people are struggling with the same challenges you might be facing. Recognizing that you’re part of this group can be a powerful motivator for change. If these statistics resonate with you, know that tools like the Reframe app are specifically designed to provide the support and guidance needed to build a healthier relationship with alcohol.
Research also shows a strong link between regular heavy drinking and suicidal thoughts, suicide attempts, and death from suicide. This link is partly due to alcohol’s immediate effects, such as impaired judgment and increased impulsiveness.
Alcohol suppresses activity in the parts of our brain associated with inhibition enough for us to act on suicidal thoughts. Similarly, warning signals and second thoughts are less likely to happen for us if we’ve been drinking, leading us to actions that we might not otherwise take — including self-harm and suicide.
The link between alcohol and suicide can also be explained by the long-term effect of alcohol on our mental health. Since heavy alcohol consumption can lead to the onset of depression or exacerbate depressive symptoms, it can make us more prone to experience suicidal thinking.
Studies have found that many people who die by suicide have a history of both alcohol misuse and depression. Similarly, alcohol use disorders were found to be a significant factor of those medically treated after a suicide attempt, with acute alcohol intoxication present in about 30-40% of cases.
Simply put, the combination of a worsened mood, negative thinking, and lowered inhibitions means that people are more likely to act on suicidal thoughts when consuming alcohol.
Another way alcohol can significantly impact our mental health is by affecting our stress levels. While we tend to associate alcohol with relaxation and stress relief, research indicates chronic alcohol use can lead to greater amounts of stress.
When we drink alcohol, high amounts of cortisol — the stress hormone — are released in our brain. Over time, this can alter our brain chemistry, changing the way our body perceives and responds to stress. In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or drink in moderation.
So while it’s true that alcohol can help us feel more relaxed in the moment, it takes a toll on our stress levels in the long run.
So, where is the line between a casual drink and a habit that could harm your mental health? While it varies for everyone, health experts have established guidelines to help us understand risk levels. According to the CDC, moderate drinking is defined as up to one drink per day for women and up to two for men. Heavy drinking is considered eight or more drinks per week for women or 15 or more for men. The mental health risks we’ve discussed, like increased anxiety and depression, are most strongly linked to drinking patterns that fall into the heavy or binge drinking categories. Knowing these numbers isn’t about judgment; it’s about awareness. Understanding how your current habits stack up against these guidelines can be an empowering first step in making a change and protecting your long-term well-being.
When we track our intake, it’s easy to think one glass equals one drink. But it’s not that simple. What truly matters is the amount of pure alcohol consumed, which is why health organizations use the "standard drink" as a measurement. In the United States, one standard drink contains about 14 grams of pure alcohol. This is equivalent to a 12-ounce regular beer (5% ABV), a 5-ounce glass of wine (12% ABV), or a 1.5-ounce shot of distilled spirits (40% ABV). That generous pour of wine at a restaurant or a pint of high-alcohol craft beer can easily count as 1.5 or even 2 standard drinks. This is why accurately tracking your consumption is so important for mindful drinking and understanding its true impact on your body and mind.
Alcohol has serious and wide-ranging mental effects. From increasing our risk of developing depression and anxiety (not to mention making these conditions worse) to causing greater amounts of stress, it’s clear that alcohol is probably not as beneficial to our mental well-being as we might have thought.
If we’re used to drinking regularly, we might be surprised by how much better we’ll feel by cutting back on our alcohol consumption. If that’s something you’re looking to do, but don’t know where to start, Reframe can help.
When you’re in the thick of hangxiety, it can feel overwhelming. Your heart might be racing, and your thoughts might be spiraling. The key is to ground yourself and calm your nervous system. Instead of dwelling on the anxiety, focus on simple, physical actions. Try a deep breathing exercise: inhale slowly for four counts, hold for four, and exhale for six. This technique can help regulate your body’s stress response. Another effective method is progressive muscle relaxation, where you tense and then release different muscle groups one by one. These practices won’t erase the hangxiety completely, but they can offer a powerful sense of relief and control when you need it most.
If you find yourself using alcohol to manage anxious feelings, you might be caught in a difficult loop. You drink to feel calm, only to feel more anxious the next day, which then makes you want to drink again. This cycle can make it feel impossible to get ahead. Breaking free starts with finding healthier, more sustainable ways to handle anxiety. Instead of reaching for a drink, you can build a toolkit of strategies that support your mental well-being without the negative side effects. This involves both in-the-moment techniques and broader lifestyle changes that create a solid foundation for emotional resilience, making you less likely to turn to alcohol for relief in the first place.
Mindfulness is about paying attention to the present moment without judgment, and it’s a powerful tool for managing anxiety. You can practice it through guided meditations, mindful walking, or simply by focusing on your senses. Journaling is another fantastic way to process your thoughts and feelings, helping you identify patterns and triggers. When you feel anxiety creeping in, try some of the relaxation techniques we mentioned earlier, like deep breathing. These methods help calm your nervous system and give you a sense of agency over your emotional state, proving you have the power to soothe yourself without alcohol.
Long-term anxiety management is deeply connected to your daily habits. Regular exercise is a proven way to reduce anxiety, as it releases endorphins and helps regulate your mood. What you eat also plays a role; a balanced diet rich in whole foods can support stable energy and mood levels. Don’t underestimate the power of sleep, either. A consistent sleep schedule is crucial for mental health. Finally, challenging negative thoughts is a key practice. When you notice a worried thought, ask yourself if it’s truly accurate or helpful. Building these healthy habits creates a strong foundation for your well-being, making you less vulnerable to anxiety.
While self-help strategies are incredibly valuable, sometimes you need more support, and that’s perfectly okay. If you’re struggling with both anxiety and your relationship with alcohol, reaching out to a doctor or mental health professional is a courageous and important step. They can properly assess both conditions and guide you toward the most effective treatment options. It’s not about admitting defeat; it’s about giving yourself the best possible chance to heal and move forward. A professional can provide a clear diagnosis and create a personalized plan that addresses your specific needs, helping you untangle the complex relationship between alcohol and anxiety.
When anxiety and alcohol use are intertwined, treating them together is often the most effective approach. This is known as integrated treatment. A healthcare professional can help you understand how your drinking habits affect your anxiety and vice versa. They can then develop a comprehensive plan that might include therapy, medication, or support groups that address both issues simultaneously. This holistic approach prevents one condition from undermining your progress with the other. By tackling them as connected challenges, you can build a stronger, more sustainable path to recovery and well-being, ensuring all aspects of your health are cared for.
One of the most common and effective therapies for both anxiety and alcohol use is Cognitive-Behavioral Therapy (CBT). At its core, CBT helps you identify, challenge, and change the unhelpful thought patterns and behaviors that fuel your struggles. For example, a therapist can help you recognize the thoughts that trigger you to drink and develop new, healthier coping mechanisms to use instead. It’s a practical, skills-based approach that empowers you with the tools to manage your thoughts and actions differently, leading to lasting change in how you respond to stress and anxiety.
Making significant lifestyle changes can feel daunting, but you don’t have to do it alone. Digital tools can provide daily support right from your phone, making the process more manageable and accessible. An app can serve as your personal guide, offering structure, education, and encouragement as you build healthier habits. It’s a way to integrate support into your daily life, providing resources and community whenever you need them. Whether you’re just starting to question your relationship with alcohol or are well on your way to cutting back, having a tool in your pocket can make a world of difference.
At Reframe, we’ve designed a program to help you change your relationship with alcohol from the inside out. Our approach is rooted in neuroscience, helping you understand the “why” behind your habits so you can effectively rewire them. The app offers a comprehensive toolkit, including daily readings, progress tracking, and skill-building courses that teach you how to handle triggers and cravings. You also get access to a thriving, anonymous community for connection and support. As you begin to reduce your alcohol consumption, you might be surprised by how much better you feel. Reframe is here to guide you every step of the way on that journey.
Why does alcohol make me feel calm at first but more anxious later? Think of it like this: when you have a drink, alcohol gives your brain a temporary boost of calming chemicals, which is why you feel relaxed. Your brain, always trying to maintain balance, responds by ramping up its own stimulating chemicals. Once the alcohol wears off, those calming effects disappear, but you're left with all the extra "go" signals. This chemical imbalance is what leaves you feeling restless, on edge, and often more anxious than you were before you started drinking.
What is "hangxiety" and is it a real thing? It is absolutely a real thing, and if you've felt it, you know how awful it can be. Hangxiety is that feeling of dread, worry, and unease that accompanies a hangover. It’s a direct result of the chemical rollercoaster alcohol puts your brain through. As your body processes the alcohol, your nervous system is left in a state of hyper-arousal. This biological response, combined with potential regret or fuzzy memories from the night before, creates a perfect storm for intense anxiety.
I only drink to feel more comfortable in social situations. Is that harmful? This is such a common reason for drinking, but it can become a crutch. While a drink might lower your inhibitions in the moment, relying on it prevents you from building genuine confidence and developing your own social coping skills. Over time, this can actually make your social anxiety worse, as you may start to feel like you can't be yourself or have fun without alcohol, creating a cycle of dependency for social events.
If I reduce my drinking, how soon can I expect to feel less anxious? There’s no magic timeline, but many people report feeling a noticeable improvement in their baseline anxiety levels within just a few weeks of cutting back. Your brain needs time to recalibrate and get back to producing its own mood-regulating chemicals without the interference of alcohol. The initial adjustment period can have its ups and downs, but sticking with it often leads to a much more stable and calm state of mind.
I feel like I'm caught in a cycle. What's a simple first step I can take? Breaking a cycle can feel overwhelming, so start small. Instead of focusing on a huge goal, try a simple act of awareness. The next time you feel anxious and reach for a drink, just pause for a moment. Ask yourself what you're truly feeling and what you hope the drink will do for you. Another great first step is to try one alternative coping strategy, like a five-minute walk or a deep breathing exercise, before you pour a drink. The goal isn't perfection; it's about creating a little space for a new choice.
Heavy drinking can lead to a severe mental health condition known as alcohol-induced psychosis, which leads to hallucinations and delusions. Our latest blog discusses the signs, symptoms, and causes of alcohol-induced psychosis.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve been drinking heavily for a while. Every day, it’s the same routine: you get home from work, fix dinner, and plop down on the couch with a bottle of wine to enjoy while you watch your favorite show. Pretty soon, you’re uncorking a second bottle of your favorite red. As you sit back down on the couch, something strange happens: you hear someone talking — or, at least, you think you do. What’s going on?
Let’s explore the rare, disturbing condition known as alcohol-induced psychosis — what it is, what causes it, and what you can do about it. Does alcohol cause paranoia? What’s the link between alcohol, delusions, and psychosis? What are some common alcoholic insanity symptoms and alcoholic paranoia symptoms? And what about alcohol psychosis treatment? Let’s find out more!
Alcohol-induced psychosis is a serious mental health condition that causes us to experience hallucinations, delusions, or both due to excessive drinking. It’s relatively rare among the general population, but alcohol-induced psychosis occurs at higher rates in those struggling with alcohol dependence.
Someone experiencing alcohol-induced psychosis might see, hear, or feel things that aren’t there either while drinking or after drinking. Typically, people who have psychosis lose touch with reality and have difficulty telling the difference between real and imagined experiences. They also become paranoid, frightened, easily confused, and sometimes aggressive.
People can experience a range of alcohol-induced psychosis symptoms. Here are some of the more common:
These are some other alcohol psychosis symptoms:
Keep in mind that alcohol-induced psychosis symptoms can vary in severity and intensity. For instance, some people might see or hear things that aren’t there for a brief moment, while others will see or hear things continuously, frightening them.
To an outsider, it can sometimes be difficult to determine if a person is simply intoxicated or if they have developed alcohol-induced psychosis. However, diagnoses can be made based on how long the symptoms last.
Alcohol-induced psychosis can be triggered in three different ways:
This type of alcohol-induced psychosis may occur sporadically for hours or days. Over time, alcoholic hallucinosis can begin mimicking symptoms of schizophrenia and last indefinitely. In some cases, it can indicate brain damage, including Wernicke-Korsakoff syndrome.
The symptoms of psychosis will last much longer than typical alcohol intoxication. In fact, for someone to be diagnosed with alcohol-induced psychosis, their symptoms typically persist for at least 48 hours. Symptoms will also be much more severe than the disorientation and reduced inhibitions usually associated with being drunk.
While the symptoms of alcohol-induced psychosis tend to occur in the aftermath of heavy drinking, they might not become evident for up to two weeks. They can last for a couple days or longer. In some cases, episodes of alcohol-induced psychosis have lasted for up to six months.
In rare cases, alcohol-induced psychosis can become permanent due to a condition called Wernicke-Korsakoff syndrome. This is a serious complication of heavy alcohol use caused by low levels of thiamine (vitamin B1). Low thiamine levels can cause brain inflammation that creates dangerous neurological symptoms. If untreated, inflammation can lead to permanent brain damage that leads to psychosis and hallucinations.
Anyone who drinks excessively or has alcohol use disorder is at risk for alcohol-induced psychosis. According to a 2018 review, about 4% of people who develop alcohol use disorder will experience alcohol-induced psychosis. If we’ve experienced an episode previously, we’re at an even greater risk of having another one.
These are some other populations who are at greater risk for developing alcohol-induced psychosis:
Research also indicates that alcohol-induced psychosis is highest among working-age men, people who became addicted to alcohol at a young age, those of low socioeconomic status, and individuals who live alone or have little social support.
Similarly, researchers have associated alcohol-induced psychosis with higher rates of anxiety, depression, and suicide. Furthermore, about 37% of people diagnosed with alcohol-induced psychosis have a co-occuring mental health disorder.
Alcohol cannot cause schizophrenia. However, the symptoms of alcohol psychosis can be similar to those of schizophrenia. For instance, many people with schizophrenia experience delusions or hallucinations that cause them to see or hear things that aren’t there.
In the case of alcohol-induced psychosis, these symptoms are brought on by heavy alcohol use, whereas a person with schizophrenia will experience them in the absence of alcohol or other influential substances. Consuming alcohol can make symptoms of schizophrenia worse or more intense.
While they are two separate conditions, alcohol-induced psychosis and schizophrenia can co-occur in the same person.
Alcohol-induced psychosis can be dangerous if left untreated. For instance, people with untreated alcohol-induced psychosis could be subject to these risks:
If we or someone we know is experiencing alcohol-induced psychosis, it’s important to get medical help immediately. Alcohol psychosis treatment usually involves eliminating alcohol and getting through withdrawal symptoms.
In chronic cases of alcoholic hallucinosis, neuroleptic medications (like haloperidol) or atypical antipsychotics (such as olanzapine or ziprasidone) may be necessary to control symptoms. Medical professionals might also administer benzodiazepines like lorazepam if there is a risk of seizures and alcohol withdrawal.
Because heavy drinking is often to blame for alcohol-induced psychosis, treatment also involves a long-term recovery plan for living an alcohol-free life.
Abstinence from alcohol — not drinking at all — is the best way to prevent this condition. Anyone who drinks heavily or has an alcohol use disorder is at risk for alcohol-induced psychosis. And people who’ve already experienced one episode are at greater risk of having another one.
If you or a loved one is struggling with alcohol use, it’s important to get help right away before it causes more severe complications such as alcohol-induced psychosis. The best thing we can do is contact a medical professional and be upfront and honest about our alcohol consumption. They can help direct us develop a treatment plan or direct us to resources that can help, such as an in-patient or out-patient rehabilitation center. It’s never too late to get the help we need.
If you’re drinking more than you’d like and want to cut down on your alcohol consumption, consider trying Reframe. We can help you change your drinking habits and offer tools and tips for enhancing your health and well-being.
You’ve been drinking heavily for a while. Every day, it’s the same routine: you get home from work, fix dinner, and plop down on the couch with a bottle of wine to enjoy while you watch your favorite show. Pretty soon, you’re uncorking a second bottle of your favorite red. As you sit back down on the couch, something strange happens: you hear someone talking — or, at least, you think you do. What’s going on?
Let’s explore the rare, disturbing condition known as alcohol-induced psychosis — what it is, what causes it, and what you can do about it. Does alcohol cause paranoia? What’s the link between alcohol, delusions, and psychosis? What are some common alcoholic insanity symptoms and alcoholic paranoia symptoms? And what about alcohol psychosis treatment? Let’s find out more!
Alcohol-induced psychosis is a serious mental health condition that causes us to experience hallucinations, delusions, or both due to excessive drinking. It’s relatively rare among the general population, but alcohol-induced psychosis occurs at higher rates in those struggling with alcohol dependence.
Someone experiencing alcohol-induced psychosis might see, hear, or feel things that aren’t there either while drinking or after drinking. Typically, people who have psychosis lose touch with reality and have difficulty telling the difference between real and imagined experiences. They also become paranoid, frightened, easily confused, and sometimes aggressive.
People can experience a range of alcohol-induced psychosis symptoms. Here are some of the more common:
These are some other alcohol psychosis symptoms:
Keep in mind that alcohol-induced psychosis symptoms can vary in severity and intensity. For instance, some people might see or hear things that aren’t there for a brief moment, while others will see or hear things continuously, frightening them.
To an outsider, it can sometimes be difficult to determine if a person is simply intoxicated or if they have developed alcohol-induced psychosis. However, diagnoses can be made based on how long the symptoms last.
Alcohol-induced psychosis can be triggered in three different ways:
This type of alcohol-induced psychosis may occur sporadically for hours or days. Over time, alcoholic hallucinosis can begin mimicking symptoms of schizophrenia and last indefinitely. In some cases, it can indicate brain damage, including Wernicke-Korsakoff syndrome.
The symptoms of psychosis will last much longer than typical alcohol intoxication. In fact, for someone to be diagnosed with alcohol-induced psychosis, their symptoms typically persist for at least 48 hours. Symptoms will also be much more severe than the disorientation and reduced inhibitions usually associated with being drunk.
While the symptoms of alcohol-induced psychosis tend to occur in the aftermath of heavy drinking, they might not become evident for up to two weeks. They can last for a couple days or longer. In some cases, episodes of alcohol-induced psychosis have lasted for up to six months.
In rare cases, alcohol-induced psychosis can become permanent due to a condition called Wernicke-Korsakoff syndrome. This is a serious complication of heavy alcohol use caused by low levels of thiamine (vitamin B1). Low thiamine levels can cause brain inflammation that creates dangerous neurological symptoms. If untreated, inflammation can lead to permanent brain damage that leads to psychosis and hallucinations.
Anyone who drinks excessively or has alcohol use disorder is at risk for alcohol-induced psychosis. According to a 2018 review, about 4% of people who develop alcohol use disorder will experience alcohol-induced psychosis. If we’ve experienced an episode previously, we’re at an even greater risk of having another one.
These are some other populations who are at greater risk for developing alcohol-induced psychosis:
Research also indicates that alcohol-induced psychosis is highest among working-age men, people who became addicted to alcohol at a young age, those of low socioeconomic status, and individuals who live alone or have little social support.
Similarly, researchers have associated alcohol-induced psychosis with higher rates of anxiety, depression, and suicide. Furthermore, about 37% of people diagnosed with alcohol-induced psychosis have a co-occuring mental health disorder.
Alcohol cannot cause schizophrenia. However, the symptoms of alcohol psychosis can be similar to those of schizophrenia. For instance, many people with schizophrenia experience delusions or hallucinations that cause them to see or hear things that aren’t there.
In the case of alcohol-induced psychosis, these symptoms are brought on by heavy alcohol use, whereas a person with schizophrenia will experience them in the absence of alcohol or other influential substances. Consuming alcohol can make symptoms of schizophrenia worse or more intense.
While they are two separate conditions, alcohol-induced psychosis and schizophrenia can co-occur in the same person.
Alcohol-induced psychosis can be dangerous if left untreated. For instance, people with untreated alcohol-induced psychosis could be subject to these risks:
If we or someone we know is experiencing alcohol-induced psychosis, it’s important to get medical help immediately. Alcohol psychosis treatment usually involves eliminating alcohol and getting through withdrawal symptoms.
In chronic cases of alcoholic hallucinosis, neuroleptic medications (like haloperidol) or atypical antipsychotics (such as olanzapine or ziprasidone) may be necessary to control symptoms. Medical professionals might also administer benzodiazepines like lorazepam if there is a risk of seizures and alcohol withdrawal.
Because heavy drinking is often to blame for alcohol-induced psychosis, treatment also involves a long-term recovery plan for living an alcohol-free life.
Abstinence from alcohol — not drinking at all — is the best way to prevent this condition. Anyone who drinks heavily or has an alcohol use disorder is at risk for alcohol-induced psychosis. And people who’ve already experienced one episode are at greater risk of having another one.
If you or a loved one is struggling with alcohol use, it’s important to get help right away before it causes more severe complications such as alcohol-induced psychosis. The best thing we can do is contact a medical professional and be upfront and honest about our alcohol consumption. They can help direct us develop a treatment plan or direct us to resources that can help, such as an in-patient or out-patient rehabilitation center. It’s never too late to get the help we need.
If you’re drinking more than you’d like and want to cut down on your alcohol consumption, consider trying Reframe. We can help you change your drinking habits and offer tools and tips for enhancing your health and well-being.
Venting –– or trauma dumping? Navigate the fine line between a healthy release of stress and the potentially destructive outpouring of past trauma. Discover actionable strategies to foster healthy emotional expression while cutting back on drinking, leading you towards lasting well-being. Step into empowerment today!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It's Monday morning, and you've spilled your coffee, missed the bus, and forgotten your laptop at home. The stress is piling up, threatening to tip you over the edge. But instead of letting it ruin your day, you dial up a friend, sharing your morning mishaps and releasing your frustration. A sense of relief washes over you: you've vented, and it feels good.
But what if, instead of simply venting about your day, you began to unload every past traumatic event you've experienced? Suddenly, you're not just sharing a stressful morning — you're forcing your friend to shoulder the weight of your emotional history. This is trauma dumping, and it can be overwhelming for both the sharer and the listener.
Understanding the difference between venting and trauma dumping is fundamental to managing stress and maintaining healthy relationships. This article homes in on that difference –– and how to spot it yourself.
Recognizing the difference between venting and trauma dumping is vital for managing our emotional health.
When we vent, our goal is to find understanding, empathy, and a sense of connection. It’s a constructive process that involves mutual emotional exchange, fostering emotional relief and healing.
Venting is a healthy release of emotion, a way of expressing stress and frustrations in a safe and controlled manner. It functions as a psychological safety valve, allowing us to let off steam and regain emotional balance.
Research supports this: venting activates our brain’s prefrontal cortex (PFC), which is responsible for regulating emotions.
This process helps lower stress hormones, facilitating the development of healthier coping mechanisms. This could include replacing harmful habits, such as excessive drinking, with healthier alternatives like moderate drinking or complete abstinence.
Unlike venting, trauma dumping is the relentless outpouring of past emotional baggage, often leading to emotional overload. It’s a stormy sea of emotions, uncontrolled and potentially destructive.
While “trauma dumping” is not a clinical term, research suggests that when we incessantly relive our traumas, we flood our brain with stress hormones, sending our amygdala ––the brain's alarm system –– into overdrive.
This constant state of high alert can reinforce unhealthy coping mechanisms, like excessive drinking, exacerbating stress and negative behaviors.
On the part of the listener, it involves receiving information we might not have been ready to receive –– as well as not receiving the space to share and connect with the oversharer. It's an emotional avalanche that buries the listener, leaving little room for positive emotional exchange or resolution.
Ultimately, it’s emotionally draining for both parties –– and an experience not productive to healing.
Venting and trauma dumping are two ways of expressing negative emotions, but they differ in several key ways.
Here are the differences between the two:
Venting is a healthy way to share negative emotions and reduce stress, while trauma dumping is an unhealthy behavior that can negatively impact both the listener and receiver.
While venting is a healthy way to manage stress, it’s not the only strategy available.
If you find yourself trauma dumping, there are several ways you can curb this behavior:
Remember, trauma dumping can be harmful to both the person doing the dumping and the person on the receiving end. It's important to seek healthy ways to process your emotions and respect the boundaries of others.
Moving from trauma dumping to healthy venting will take some changes — but it's doable.
Cognitive behavioral therapy (CBT), a form of psychological treatment, can facilitate this transition. CBT helps us reshape our thoughts, encouraging us to acknowledge our trauma while focusing on healing and personal growth.
This shift emphasizes resilience and a constructive outlook, helping us articulate our emotions in a healthier manner.
If you find yourself struggling with trauma dumping (or with other unhealthy behaviors), it’s always a good idea to talk to a professional. They can help guide you through CBT approaches that can work for you.
Practices — like mindfulness, regular exercise, a balanced diet, adequate sleep, and professional mental health services — can all contribute to stress reduction and improved emotional health.
Here are ways to step into help you better manage stress:
By understanding the difference between venting and trauma dumping, we empower ourselves to take control of our emotional health and relationships. This understanding, coupled with positive strategies, reduces stress and fosters lasting well-being.
Remember, a healthier life can be yours!
It's Monday morning, and you've spilled your coffee, missed the bus, and forgotten your laptop at home. The stress is piling up, threatening to tip you over the edge. But instead of letting it ruin your day, you dial up a friend, sharing your morning mishaps and releasing your frustration. A sense of relief washes over you: you've vented, and it feels good.
But what if, instead of simply venting about your day, you began to unload every past traumatic event you've experienced? Suddenly, you're not just sharing a stressful morning — you're forcing your friend to shoulder the weight of your emotional history. This is trauma dumping, and it can be overwhelming for both the sharer and the listener.
Understanding the difference between venting and trauma dumping is fundamental to managing stress and maintaining healthy relationships. This article homes in on that difference –– and how to spot it yourself.
Recognizing the difference between venting and trauma dumping is vital for managing our emotional health.
When we vent, our goal is to find understanding, empathy, and a sense of connection. It’s a constructive process that involves mutual emotional exchange, fostering emotional relief and healing.
Venting is a healthy release of emotion, a way of expressing stress and frustrations in a safe and controlled manner. It functions as a psychological safety valve, allowing us to let off steam and regain emotional balance.
Research supports this: venting activates our brain’s prefrontal cortex (PFC), which is responsible for regulating emotions.
This process helps lower stress hormones, facilitating the development of healthier coping mechanisms. This could include replacing harmful habits, such as excessive drinking, with healthier alternatives like moderate drinking or complete abstinence.
Unlike venting, trauma dumping is the relentless outpouring of past emotional baggage, often leading to emotional overload. It’s a stormy sea of emotions, uncontrolled and potentially destructive.
While “trauma dumping” is not a clinical term, research suggests that when we incessantly relive our traumas, we flood our brain with stress hormones, sending our amygdala ––the brain's alarm system –– into overdrive.
This constant state of high alert can reinforce unhealthy coping mechanisms, like excessive drinking, exacerbating stress and negative behaviors.
On the part of the listener, it involves receiving information we might not have been ready to receive –– as well as not receiving the space to share and connect with the oversharer. It's an emotional avalanche that buries the listener, leaving little room for positive emotional exchange or resolution.
Ultimately, it’s emotionally draining for both parties –– and an experience not productive to healing.
Venting and trauma dumping are two ways of expressing negative emotions, but they differ in several key ways.
Here are the differences between the two:
Venting is a healthy way to share negative emotions and reduce stress, while trauma dumping is an unhealthy behavior that can negatively impact both the listener and receiver.
While venting is a healthy way to manage stress, it’s not the only strategy available.
If you find yourself trauma dumping, there are several ways you can curb this behavior:
Remember, trauma dumping can be harmful to both the person doing the dumping and the person on the receiving end. It's important to seek healthy ways to process your emotions and respect the boundaries of others.
Moving from trauma dumping to healthy venting will take some changes — but it's doable.
Cognitive behavioral therapy (CBT), a form of psychological treatment, can facilitate this transition. CBT helps us reshape our thoughts, encouraging us to acknowledge our trauma while focusing on healing and personal growth.
This shift emphasizes resilience and a constructive outlook, helping us articulate our emotions in a healthier manner.
If you find yourself struggling with trauma dumping (or with other unhealthy behaviors), it’s always a good idea to talk to a professional. They can help guide you through CBT approaches that can work for you.
Practices — like mindfulness, regular exercise, a balanced diet, adequate sleep, and professional mental health services — can all contribute to stress reduction and improved emotional health.
Here are ways to step into help you better manage stress:
By understanding the difference between venting and trauma dumping, we empower ourselves to take control of our emotional health and relationships. This understanding, coupled with positive strategies, reduces stress and fosters lasting well-being.
Remember, a healthier life can be yours!
This blog identifies eight common toxic behaviors in relationships, detailing their effects and providing effective coping strategies. It emphasizes the importance of recognizing these patterns to foster healthier relationship dynamics.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Relationships are an integral part of our lives, providing us with companionship, love, and a sense of belonging. They can be a source of joy, comfort, and personal growth. However, not all relationships are healthy — some are toxic and cause emotional distress and harm. (Sometimes it can even seem as if our partner is looking for toxic things to do in a relationship on purpose!) These behaviors can range from subtle manipulations to overt forms of abuse, so recognizing this toxicity is the first step towards addressing them and seeking healthier dynamics.
What is a toxic relationship? What are the signs of a toxic relationship? And how do we go about leaving a toxic relationship? If you’re wondering how to know if your relationship is toxic or looking for advice on how to get out of a toxic relationship, you’ve come to the right place. Let’s explore eight common toxic relationship behaviors and how to cope with them.
Toxic relationships are complex, dynamic entities, manifesting in different ways and constantly evolving. Toxic behavior can arise from a myriad of sources: romantic partners, friends, family members, or colleagues. While it's essential to recognize that no relationship is perfect, the key characteristic that distinguishes toxic relationships from healthy ones is the persistent negative impact they have on our overall health. These detrimental bonds thrive on a foundation of manipulation, deceit, and emotional abuse, creating an environment of fear, anxiety, and self-doubt that permeates every aspect of our lives.
Here are a few of the health consequences of toxic relationships and toxic behavior they give rise to.
One of the most immediate and tangible effects of a toxic relationship is the heightened sense of anxiety and stress it induces. Consider the story of Emily, who found herself in a romantic relationship with a partner who constantly belittled her and undermined her self-esteem. Over time, Emily's anxiety levels skyrocketed as she began to doubt her self-worth and internalize her partner's criticisms. The constant state of tension and apprehension she experienced was a direct result of the toxic nature of her relationship.
Toxic relationships can also be a significant contributor to the onset or exacerbation of depression. Take the case of Michael, who was in a friendship in which he felt pressured to conform to his friend's expectations, regardless of his own desires or beliefs. This suppression of his authentic self led to feelings of worthlessness, hopelessness, and disconnection, all of which are hallmarks of depression. The unhealthy dynamic of his friendship was instrumental in driving Michael into a depressive state.
The insidious nature of toxic relationships and toxic behavior often involves a gradual erosion of self-esteem and confidence. This can be seen in Lisa, who worked under a supervisor who consistently undermined her efforts and questioned her abilities. Over time, Laura began to doubt her own capabilities and lost confidence in her skills. The sustained psychological warfare waged by her supervisor took a severe toll on her mental health, leaving her questioning her worth in both her personal and professional life.
Toxic relationships can be emotionally draining, leaving us feeling depleted and empty. For instance, Sam’s sibling constantly demanded emotional support but never reciprocated. As a result of this toxic behavior, Sam was left feeling emotionally exhausted, as though he was pouring his energy into a bottomless pit. The one-sided nature of his relationship with his sibling led to a chronic state of emotional fatigue that affected his overall mental well-being.
Another common consequence of toxic relationships is the isolation they can create. For instance, Amanda had a partner who frequently made derogatory comments about her friends and family. Over time, Amanda began to distance herself from her loved ones to avoid conflict, leaving her feeling increasingly isolated and alone. The controlling behavior exhibited by her partner resulted in the gradual dismantling of her support network, leaving her vulnerable and without support.
One way that toxic relationships can impact our physical health is through increased stress levels. When we’re in a toxic relationship, we may constantly feel on edge or in danger, leading to heightened levels of stress hormones like cortisol. Over time, chronic stress caused by toxic behavior can weaken our immune systems, making us more susceptible to illnesses like colds and the flu.
Stress can also contribute to more serious health problems, like heart disease and diabetes. In one study, researchers found that people in stressful marriages were more likely to have high blood pressure and other risk factors for heart disease. Similarly, chronic stress has been linked to an increased risk of developing type 2 diabetes.
But it's not just the stress of toxic relationships that can impact our physical health. Negative emotions like anger, resentment, and sadness can also take a toll on our bodies. For example, when we experience strong negative emotions, our bodies release stress hormones that can lead to inflammation. Over time, chronic inflammation can contribute to a range of health problems, from arthritis to cancer.
It's also important to note that toxic relationships can impact our sleep, which in turn can impact our physical health. When we are in a toxic relationship, we may find it difficult to fall asleep or stay asleep due to stress and anxiety. Over time, chronic sleep deprivation can lead to a range of health problems, including immune dysfunction, weight gain, and an increased risk of chronic diseases like diabetes and heart disease.
Furthermore, when we’re in a toxic relationship, we may engage in behaviors that are harmful to our health. For instance, we may turn to drugs, alcohol, or other vices as a way to cope with the stress and emotional pain of the relationship. These behaviors can have serious physical consequences, from liver damage to substance misuse.
Now, let’s turn our attention to the eight common toxic relationship behaviors, all of which serve as telltale signs to look out for.
Criticism is a prevalent and often detrimental aspect of many relationships, with the potential to gradually and profoundly affect a person's self-worth. It manifests as habitually pointing out flaws, shortcomings, or mistakes. This toxic behavior doesn't just stop at pointing out errors, but often delves into an excessive focus on the negative, overshadowing and minimizing any positive attributes or achievements. The effects aren't superficial; they deeply permeate the psyche of the person on the receiving end.
When someone is constantly exposed to criticism, the immediate response is often one of defensiveness or hurt. Over time, however, a dangerous internalization process begins. The person starts believing in these critiques, questioning their abilities, decisions, and self-worth. The once-clear distinction between constructive feedback and detrimental criticism blurs, leading them to view even well-intentioned advice through a lens of doubt and skepticism.
This incessant stream of negativity can also make people question their value in relationships, workplaces, and social circles. A natural decline in self-confidence follows, often extending to other areas of life where they might previously have felt competent or even excelled.
Coping Strategy: When dealing with constant criticism, it's crucial to communicate your feelings effectively. Use "I" statements to express how their criticism affects you without blaming or attacking them. Be honest about how your partner’s comments hurt you — it’s important to not downplay the significance of your feelings in this case (or any case!).
If your partner refuses to adjust their behavior despite your efforts, consider seeking professional help or re-evaluating the relationship.
Control in relationships is a multifaceted issue that can present itself in diverse ways. It might be as overt as determining what a person wears or as subtle as influencing who they meet and interact with. The underlying reasons for such controlling behaviors often trace back to the controller's insecurities and deep-seated fears.
Understanding the root of these behaviors is vital. Insecurity in a relationship can arise from past traumas, experiences of betrayal, or a genuine fear of losing a loved one. Such insecurities can drive an individual to believe that by exercising control, they can prevent undesirable outcomes. However, these actions are counterproductive and, instead of fostering trust, they erode it.
The person on the receiving end of this control often feels stifled. The simple joys of expressing oneself through clothing become a point of contention. Social interactions, which are essential for emotional and psychological well-being, are curtailed or monitored, leading to feelings of isolation and confinement. Over time, this suppression can lead to a loss of self-identity as the controlled person starts molding their actions and choices to avoid conflict or to gain approval.
Restricting a person’s freedom in a relationship is more than just limiting their choices; it's an infringement on their individuality and personal growth. The richness of experiences, learning from diverse interactions, and the simple pleasure of autonomy are all compromised.
Coping Strategy: Establishing boundaries is key when dealing with controlling behavior. Assert your independence and make it clear what you will not tolerate. Remember: we teach others how we want to be treated. When we are clear on our boundaries and make it paramount that others follow them, we can avoid falling into patterns of control.
Unfortunately, not all individuals are receptive to boundaries. In some cases, they may try to breach our boundaries or find ways for us to back off on them. If your partner continues to control you despite your efforts, it may be time to seek outside help.
Emotional manipulation is an insidious behavior that often lurks beneath the surface of relationships, making it challenging to identify but deeply damaging when endured. It's a covert tool used by manipulators to steer the feelings and responses of others to serve their ends. Central to this strategy are tactics like guilt, blame, and playing the victim.
When guilt is employed, the victim is often made to feel that they have wronged the manipulator in some way, even when this is far from the truth. This misplaced guilt can result in the victim taking on responsibilities or making amends for actions they didn't commit. The manipulator, wielding blame, deflects their shortcomings or mistakes onto the victim, leading them to question their own actions and beliefs. The victim card, another tactic, is played when the manipulator portrays themselves as the hurt party, eliciting sympathy or concessions from their target.
One of the most detrimental effects of emotional manipulation is the burden it places on the victim to uphold the happiness and well-being of the manipulator. They might find themselves walking on eggshells, always trying to keep the peace or prevent imagined slights, leading to an imbalanced relationship dynamic.
Coping Strategy: Learning to recognize manipulation tactics is the first step in coping with this behavior. Stand your ground and don't allow yourself to be swayed by guilt or blame. It can be challenging to break free from manipulative patterns, but doing so is the first step in reclaiming our power.
This issue can certainly be challenging and it’s essential to remember that we don’t have to navigate it on our own. Seek support from trusted friends or a counselor if needed.
Jealousy, in moderation, can be a natural emotion experienced within relationships, often stemming from deeply ingrained instincts or past experiences. However, when it crosses the threshold from occasional insecurity to persistent and excessive doubt, it metamorphoses into a destructive force, threatening the very foundation of trust and mutual respect.
Excessive jealousy frequently breeds possessiveness. One partner, consumed by such jealousy, may feel an overwhelming need to constantly monitor the other's actions, interactions, and even thoughts. This urge to possess and oversee can be suffocating, pushing them to impose limits on who their partner can see, where they can go, and what they can do.
Coupled with possessiveness, this heightened jealousy often ushers in controlling behaviors. It may start subtly, with seemingly innocuous questions about daily activities or requests to check in frequently. Over time, these behaviors can escalate, leading to demands for access to personal messages, social media monitoring, and even tracking one's physical location.
Mistrust is the sinister shadow that accompanies excessive jealousy. No matter how transparent one tries to be, the jealous partner remains skeptical, reading hidden meanings into innocent actions or words. This perpetual state of suspicion can make the environment oppressive. The person on the receiving end might feel like they're perpetually under surveillance, causing emotional exhaustion and a constant fear of inadvertently triggering a jealous episode.
Coping Strategy: Open communication about insecurities can help alleviate these feelings. Discuss each other's insecurities openly and honestly, working together to build trust and security within the relationship. The more we are vulnerable and transparent about how we feel, the more space we open up for authentic connection and deeper understanding.
In some instances, jealousy can be deep-seated and hard to address individually. If issues with jealousy persist despite these efforts, professional help may be necessary.
Respect for personal boundaries forms the bedrock of any healthy relationship. These boundaries, whether they're emotional, physical, or intellectual, define our comfort zones and signify our personal values, needs, and limits. Upholding them ensures mutual respect, understanding, and trust between partners. Conversely, when boundaries are consistently violated, the balance and harmony of the relationship are at risk.
A partner's continuous overstepping or ignorance of these boundaries isn't merely an oversight. It's a glaring indication of disrespect. Such actions imply that the violator's desires or impulses take precedence over the other's comfort and well-being. This lack of consideration often makes the other partner feel undervalued or even invisible.
Over time, these violations accumulate, leading to resentment. This emotion, if left unchecked, can fester and transform into deep-seated anger, mistrust, and disillusionment, jeopardizing the relationship's future.
Coping Strategy: Address this issue directly and assertively; explain why these boundaries are important to you and how it feels when they're violated. Discuss what your expectations are regarding boundaries and how you would like for them to be upheld.
If the other person continues to disrespect your boundaries despite these discussions, it might be time to reconsider the relationship.
Gaslighting is one of the most sinister and covert forms of psychological manipulation, often used to wield power and control within relationships.
The techniques of gaslighting are varied but are uniformly designed to destabilize the victim. These might include flat-out denial of events that occurred, trivializing the victim's feelings, shifting blame, or even presenting false information. Over time, the consistent application of these tactics erodes the victim's trust in their own memory, perceptions, and emotions. This internal chaos often leads to feelings of confusion, anxiety, and helplessness, as the victim grapples with what they know to be true versus what they're being told.
One of the most debilitating impacts of gaslighting is the isolation it can create. Victims, unsure of their own reality and wary of external judgment, may withdraw from friends and family, further empowering the gaslighter.
Coping Strategy: Conversing with trusted friends or professionals can provide much-needed validation and clarity, helping us discern manipulation from truth. Maintaining a record, whether it's a diary or another form of documentation, can also be useful. It acts as a tangible, unalterable record of events that can counteract the gaslighter's narrative, reinforcing our understanding of reality and assuring us that our experiences and feelings are both real and valid.
If gaslighting is significantly impacting your well-being, please seek help from a professional. They can provide a safe space in which you can reconsider your relationship and take the next healthier step forward.
Neglect and indifference, while less overt than some forms of relationship toxicity, can be just as damaging and insidious. At the heart of every meaningful relationship lies a foundation of mutual respect, understanding, and appreciation. When one partner consistently displays neglect or indifference towards the other's feelings or needs, it can erode this foundation, leading to feelings of isolation and emotional starvation.
Consistent neglect creates a void. Every time a partner dismisses or undervalues the other's feelings, it sends a message that their emotional needs and experiences are inconsequential. Over time, the one on the receiving end may internalize this treatment, leading to self-doubt, diminished self-worth, and a feeling that they are not deserving of attention or care. The result is a suffocating environment where one feels constantly sidelined, their needs perpetually on the back burner.
Such a dynamic is unsustainable and emotionally draining. It goes against the fundamental tenets of what a loving relationship should offer: a space of understanding, mutual appreciation, and shared growth.
Coping Strategy: Open communication is key. Expressing how the indifference impacts your emotional well-being might provide the neglectful partner with needed insight into their behavior. Sometimes, people may be unaware of how their actions, or lack thereof, are affecting the relationship, and shedding light on it can prompt introspection and change.
However, if neglect continues despite expressing your feelings, it might be best to distance yourself from the relationship for self-preservation.
Verbal and physical abuse are grave manifestations of toxicity within relationships, representing a significant breach of trust, respect, and personal safety. Both forms of abuse are wielded as tools of power and control, seeking to diminish our sense of self-worth and autonomy.
Verbal abuse, though devoid of physical harm, can leave deep emotional scars. It encompasses actions like shouting, belittling, name-calling, or constantly criticizing, all aimed at eroding our self-esteem and confidence. Over time, consistent exposure to verbal abuse can lead to anxiety, depression, and feelings of worthlessness.
Physical abuse, on the other hand, involves acts of violence such as hitting, slapping, pushing, or any other form of intentional harm. The ramifications are immediate and can lead to both physical injuries and lasting psychological trauma.
Both forms of abuse are manipulative strategies to establish dominance within a relationship, making us feel trapped, powerless, and often fearful for our safety. It's crucial to understand that no one deserves to be treated this way, and no reason justifies such behavior. Recognizing the signs and seeking help early can be life-saving, whether it's through trusted individuals, counselors, or dedicated helplines and organizations.
If you're experiencing abuse, seek help immediately from your local authorities or organizations specializing in domestic violence, like the National Domestic Violence Hotline at 1-800-799-SAFE (7233). You can also text “START” to the National Domestic Violence Hotline at 88788 or chat online to get help with them here. Absolutely no one deserves to be abused — it's not your fault, and there are resources available to help you escape such situations safely.
Recognizing toxic behaviors is the first step towards healthier relationships. By understanding these patterns, we can take action either by addressing the issues directly with our partners or seeking professional help when necessary. It’s essential to bear in mind that these unhealthy relationships can have significant and long-lasting effects on our overall well-being. Therefore, addressing issues is a necessary component of our own self-care.
Remember: You deserve love that uplifts you, respects you, and cherishes you for who you are — never settle for less!
Relationships are an integral part of our lives, providing us with companionship, love, and a sense of belonging. They can be a source of joy, comfort, and personal growth. However, not all relationships are healthy — some are toxic and cause emotional distress and harm. (Sometimes it can even seem as if our partner is looking for toxic things to do in a relationship on purpose!) These behaviors can range from subtle manipulations to overt forms of abuse, so recognizing this toxicity is the first step towards addressing them and seeking healthier dynamics.
What is a toxic relationship? What are the signs of a toxic relationship? And how do we go about leaving a toxic relationship? If you’re wondering how to know if your relationship is toxic or looking for advice on how to get out of a toxic relationship, you’ve come to the right place. Let’s explore eight common toxic relationship behaviors and how to cope with them.
Toxic relationships are complex, dynamic entities, manifesting in different ways and constantly evolving. Toxic behavior can arise from a myriad of sources: romantic partners, friends, family members, or colleagues. While it's essential to recognize that no relationship is perfect, the key characteristic that distinguishes toxic relationships from healthy ones is the persistent negative impact they have on our overall health. These detrimental bonds thrive on a foundation of manipulation, deceit, and emotional abuse, creating an environment of fear, anxiety, and self-doubt that permeates every aspect of our lives.
Here are a few of the health consequences of toxic relationships and toxic behavior they give rise to.
One of the most immediate and tangible effects of a toxic relationship is the heightened sense of anxiety and stress it induces. Consider the story of Emily, who found herself in a romantic relationship with a partner who constantly belittled her and undermined her self-esteem. Over time, Emily's anxiety levels skyrocketed as she began to doubt her self-worth and internalize her partner's criticisms. The constant state of tension and apprehension she experienced was a direct result of the toxic nature of her relationship.
Toxic relationships can also be a significant contributor to the onset or exacerbation of depression. Take the case of Michael, who was in a friendship in which he felt pressured to conform to his friend's expectations, regardless of his own desires or beliefs. This suppression of his authentic self led to feelings of worthlessness, hopelessness, and disconnection, all of which are hallmarks of depression. The unhealthy dynamic of his friendship was instrumental in driving Michael into a depressive state.
The insidious nature of toxic relationships and toxic behavior often involves a gradual erosion of self-esteem and confidence. This can be seen in Lisa, who worked under a supervisor who consistently undermined her efforts and questioned her abilities. Over time, Laura began to doubt her own capabilities and lost confidence in her skills. The sustained psychological warfare waged by her supervisor took a severe toll on her mental health, leaving her questioning her worth in both her personal and professional life.
Toxic relationships can be emotionally draining, leaving us feeling depleted and empty. For instance, Sam’s sibling constantly demanded emotional support but never reciprocated. As a result of this toxic behavior, Sam was left feeling emotionally exhausted, as though he was pouring his energy into a bottomless pit. The one-sided nature of his relationship with his sibling led to a chronic state of emotional fatigue that affected his overall mental well-being.
Another common consequence of toxic relationships is the isolation they can create. For instance, Amanda had a partner who frequently made derogatory comments about her friends and family. Over time, Amanda began to distance herself from her loved ones to avoid conflict, leaving her feeling increasingly isolated and alone. The controlling behavior exhibited by her partner resulted in the gradual dismantling of her support network, leaving her vulnerable and without support.
One way that toxic relationships can impact our physical health is through increased stress levels. When we’re in a toxic relationship, we may constantly feel on edge or in danger, leading to heightened levels of stress hormones like cortisol. Over time, chronic stress caused by toxic behavior can weaken our immune systems, making us more susceptible to illnesses like colds and the flu.
Stress can also contribute to more serious health problems, like heart disease and diabetes. In one study, researchers found that people in stressful marriages were more likely to have high blood pressure and other risk factors for heart disease. Similarly, chronic stress has been linked to an increased risk of developing type 2 diabetes.
But it's not just the stress of toxic relationships that can impact our physical health. Negative emotions like anger, resentment, and sadness can also take a toll on our bodies. For example, when we experience strong negative emotions, our bodies release stress hormones that can lead to inflammation. Over time, chronic inflammation can contribute to a range of health problems, from arthritis to cancer.
It's also important to note that toxic relationships can impact our sleep, which in turn can impact our physical health. When we are in a toxic relationship, we may find it difficult to fall asleep or stay asleep due to stress and anxiety. Over time, chronic sleep deprivation can lead to a range of health problems, including immune dysfunction, weight gain, and an increased risk of chronic diseases like diabetes and heart disease.
Furthermore, when we’re in a toxic relationship, we may engage in behaviors that are harmful to our health. For instance, we may turn to drugs, alcohol, or other vices as a way to cope with the stress and emotional pain of the relationship. These behaviors can have serious physical consequences, from liver damage to substance misuse.
Now, let’s turn our attention to the eight common toxic relationship behaviors, all of which serve as telltale signs to look out for.
Criticism is a prevalent and often detrimental aspect of many relationships, with the potential to gradually and profoundly affect a person's self-worth. It manifests as habitually pointing out flaws, shortcomings, or mistakes. This toxic behavior doesn't just stop at pointing out errors, but often delves into an excessive focus on the negative, overshadowing and minimizing any positive attributes or achievements. The effects aren't superficial; they deeply permeate the psyche of the person on the receiving end.
When someone is constantly exposed to criticism, the immediate response is often one of defensiveness or hurt. Over time, however, a dangerous internalization process begins. The person starts believing in these critiques, questioning their abilities, decisions, and self-worth. The once-clear distinction between constructive feedback and detrimental criticism blurs, leading them to view even well-intentioned advice through a lens of doubt and skepticism.
This incessant stream of negativity can also make people question their value in relationships, workplaces, and social circles. A natural decline in self-confidence follows, often extending to other areas of life where they might previously have felt competent or even excelled.
Coping Strategy: When dealing with constant criticism, it's crucial to communicate your feelings effectively. Use "I" statements to express how their criticism affects you without blaming or attacking them. Be honest about how your partner’s comments hurt you — it’s important to not downplay the significance of your feelings in this case (or any case!).
If your partner refuses to adjust their behavior despite your efforts, consider seeking professional help or re-evaluating the relationship.
Control in relationships is a multifaceted issue that can present itself in diverse ways. It might be as overt as determining what a person wears or as subtle as influencing who they meet and interact with. The underlying reasons for such controlling behaviors often trace back to the controller's insecurities and deep-seated fears.
Understanding the root of these behaviors is vital. Insecurity in a relationship can arise from past traumas, experiences of betrayal, or a genuine fear of losing a loved one. Such insecurities can drive an individual to believe that by exercising control, they can prevent undesirable outcomes. However, these actions are counterproductive and, instead of fostering trust, they erode it.
The person on the receiving end of this control often feels stifled. The simple joys of expressing oneself through clothing become a point of contention. Social interactions, which are essential for emotional and psychological well-being, are curtailed or monitored, leading to feelings of isolation and confinement. Over time, this suppression can lead to a loss of self-identity as the controlled person starts molding their actions and choices to avoid conflict or to gain approval.
Restricting a person’s freedom in a relationship is more than just limiting their choices; it's an infringement on their individuality and personal growth. The richness of experiences, learning from diverse interactions, and the simple pleasure of autonomy are all compromised.
Coping Strategy: Establishing boundaries is key when dealing with controlling behavior. Assert your independence and make it clear what you will not tolerate. Remember: we teach others how we want to be treated. When we are clear on our boundaries and make it paramount that others follow them, we can avoid falling into patterns of control.
Unfortunately, not all individuals are receptive to boundaries. In some cases, they may try to breach our boundaries or find ways for us to back off on them. If your partner continues to control you despite your efforts, it may be time to seek outside help.
Emotional manipulation is an insidious behavior that often lurks beneath the surface of relationships, making it challenging to identify but deeply damaging when endured. It's a covert tool used by manipulators to steer the feelings and responses of others to serve their ends. Central to this strategy are tactics like guilt, blame, and playing the victim.
When guilt is employed, the victim is often made to feel that they have wronged the manipulator in some way, even when this is far from the truth. This misplaced guilt can result in the victim taking on responsibilities or making amends for actions they didn't commit. The manipulator, wielding blame, deflects their shortcomings or mistakes onto the victim, leading them to question their own actions and beliefs. The victim card, another tactic, is played when the manipulator portrays themselves as the hurt party, eliciting sympathy or concessions from their target.
One of the most detrimental effects of emotional manipulation is the burden it places on the victim to uphold the happiness and well-being of the manipulator. They might find themselves walking on eggshells, always trying to keep the peace or prevent imagined slights, leading to an imbalanced relationship dynamic.
Coping Strategy: Learning to recognize manipulation tactics is the first step in coping with this behavior. Stand your ground and don't allow yourself to be swayed by guilt or blame. It can be challenging to break free from manipulative patterns, but doing so is the first step in reclaiming our power.
This issue can certainly be challenging and it’s essential to remember that we don’t have to navigate it on our own. Seek support from trusted friends or a counselor if needed.
Jealousy, in moderation, can be a natural emotion experienced within relationships, often stemming from deeply ingrained instincts or past experiences. However, when it crosses the threshold from occasional insecurity to persistent and excessive doubt, it metamorphoses into a destructive force, threatening the very foundation of trust and mutual respect.
Excessive jealousy frequently breeds possessiveness. One partner, consumed by such jealousy, may feel an overwhelming need to constantly monitor the other's actions, interactions, and even thoughts. This urge to possess and oversee can be suffocating, pushing them to impose limits on who their partner can see, where they can go, and what they can do.
Coupled with possessiveness, this heightened jealousy often ushers in controlling behaviors. It may start subtly, with seemingly innocuous questions about daily activities or requests to check in frequently. Over time, these behaviors can escalate, leading to demands for access to personal messages, social media monitoring, and even tracking one's physical location.
Mistrust is the sinister shadow that accompanies excessive jealousy. No matter how transparent one tries to be, the jealous partner remains skeptical, reading hidden meanings into innocent actions or words. This perpetual state of suspicion can make the environment oppressive. The person on the receiving end might feel like they're perpetually under surveillance, causing emotional exhaustion and a constant fear of inadvertently triggering a jealous episode.
Coping Strategy: Open communication about insecurities can help alleviate these feelings. Discuss each other's insecurities openly and honestly, working together to build trust and security within the relationship. The more we are vulnerable and transparent about how we feel, the more space we open up for authentic connection and deeper understanding.
In some instances, jealousy can be deep-seated and hard to address individually. If issues with jealousy persist despite these efforts, professional help may be necessary.
Respect for personal boundaries forms the bedrock of any healthy relationship. These boundaries, whether they're emotional, physical, or intellectual, define our comfort zones and signify our personal values, needs, and limits. Upholding them ensures mutual respect, understanding, and trust between partners. Conversely, when boundaries are consistently violated, the balance and harmony of the relationship are at risk.
A partner's continuous overstepping or ignorance of these boundaries isn't merely an oversight. It's a glaring indication of disrespect. Such actions imply that the violator's desires or impulses take precedence over the other's comfort and well-being. This lack of consideration often makes the other partner feel undervalued or even invisible.
Over time, these violations accumulate, leading to resentment. This emotion, if left unchecked, can fester and transform into deep-seated anger, mistrust, and disillusionment, jeopardizing the relationship's future.
Coping Strategy: Address this issue directly and assertively; explain why these boundaries are important to you and how it feels when they're violated. Discuss what your expectations are regarding boundaries and how you would like for them to be upheld.
If the other person continues to disrespect your boundaries despite these discussions, it might be time to reconsider the relationship.
Gaslighting is one of the most sinister and covert forms of psychological manipulation, often used to wield power and control within relationships.
The techniques of gaslighting are varied but are uniformly designed to destabilize the victim. These might include flat-out denial of events that occurred, trivializing the victim's feelings, shifting blame, or even presenting false information. Over time, the consistent application of these tactics erodes the victim's trust in their own memory, perceptions, and emotions. This internal chaos often leads to feelings of confusion, anxiety, and helplessness, as the victim grapples with what they know to be true versus what they're being told.
One of the most debilitating impacts of gaslighting is the isolation it can create. Victims, unsure of their own reality and wary of external judgment, may withdraw from friends and family, further empowering the gaslighter.
Coping Strategy: Conversing with trusted friends or professionals can provide much-needed validation and clarity, helping us discern manipulation from truth. Maintaining a record, whether it's a diary or another form of documentation, can also be useful. It acts as a tangible, unalterable record of events that can counteract the gaslighter's narrative, reinforcing our understanding of reality and assuring us that our experiences and feelings are both real and valid.
If gaslighting is significantly impacting your well-being, please seek help from a professional. They can provide a safe space in which you can reconsider your relationship and take the next healthier step forward.
Neglect and indifference, while less overt than some forms of relationship toxicity, can be just as damaging and insidious. At the heart of every meaningful relationship lies a foundation of mutual respect, understanding, and appreciation. When one partner consistently displays neglect or indifference towards the other's feelings or needs, it can erode this foundation, leading to feelings of isolation and emotional starvation.
Consistent neglect creates a void. Every time a partner dismisses or undervalues the other's feelings, it sends a message that their emotional needs and experiences are inconsequential. Over time, the one on the receiving end may internalize this treatment, leading to self-doubt, diminished self-worth, and a feeling that they are not deserving of attention or care. The result is a suffocating environment where one feels constantly sidelined, their needs perpetually on the back burner.
Such a dynamic is unsustainable and emotionally draining. It goes against the fundamental tenets of what a loving relationship should offer: a space of understanding, mutual appreciation, and shared growth.
Coping Strategy: Open communication is key. Expressing how the indifference impacts your emotional well-being might provide the neglectful partner with needed insight into their behavior. Sometimes, people may be unaware of how their actions, or lack thereof, are affecting the relationship, and shedding light on it can prompt introspection and change.
However, if neglect continues despite expressing your feelings, it might be best to distance yourself from the relationship for self-preservation.
Verbal and physical abuse are grave manifestations of toxicity within relationships, representing a significant breach of trust, respect, and personal safety. Both forms of abuse are wielded as tools of power and control, seeking to diminish our sense of self-worth and autonomy.
Verbal abuse, though devoid of physical harm, can leave deep emotional scars. It encompasses actions like shouting, belittling, name-calling, or constantly criticizing, all aimed at eroding our self-esteem and confidence. Over time, consistent exposure to verbal abuse can lead to anxiety, depression, and feelings of worthlessness.
Physical abuse, on the other hand, involves acts of violence such as hitting, slapping, pushing, or any other form of intentional harm. The ramifications are immediate and can lead to both physical injuries and lasting psychological trauma.
Both forms of abuse are manipulative strategies to establish dominance within a relationship, making us feel trapped, powerless, and often fearful for our safety. It's crucial to understand that no one deserves to be treated this way, and no reason justifies such behavior. Recognizing the signs and seeking help early can be life-saving, whether it's through trusted individuals, counselors, or dedicated helplines and organizations.
If you're experiencing abuse, seek help immediately from your local authorities or organizations specializing in domestic violence, like the National Domestic Violence Hotline at 1-800-799-SAFE (7233). You can also text “START” to the National Domestic Violence Hotline at 88788 or chat online to get help with them here. Absolutely no one deserves to be abused — it's not your fault, and there are resources available to help you escape such situations safely.
Recognizing toxic behaviors is the first step towards healthier relationships. By understanding these patterns, we can take action either by addressing the issues directly with our partners or seeking professional help when necessary. It’s essential to bear in mind that these unhealthy relationships can have significant and long-lasting effects on our overall well-being. Therefore, addressing issues is a necessary component of our own self-care.
Remember: You deserve love that uplifts you, respects you, and cherishes you for who you are — never settle for less!
