Alcohol and Mental Health

The Reframe Blog

Your source for healthier, happier living

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
This is some text inside of a div block.
Latest Articles
2023-07-13 9:00
Alcohol and Mental Health
7 Confidence-Building Exercises Backed by Science
This is some text inside of a div block.

Today we explore seven scientifically-backed exercises to build confidence, including positive self-affirmation, visualization, and gratitude journaling. The post emphasizes that confidence is a skill that can be developed over time, encouraging readers to incorporate these exercises into their daily routine to foster a more confident mindset.

23 min read

Ready To Build Confidence Without Using Alcohol? Introducing the Reframe App!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you learn to drink more mindfully. We’ve helped millions of people cut back on drinking gradually, with neuroscience-backed knowledge to empower them 100% of the way. We want to help you join them in learning how to drink less and live more!

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!

Read Full Article  →

All of us could probably use more confidence at some point in our lives (or, let’s be honest, at many points!). The good news is that confidence isn’t merely a personality trait — it's a dynamic skill that can be developed, nurtured, and honed over time. We might even go so far as to say that it’s the cornerstone of success in every aspect of our lives, from personal relationships to professional endeavors.

However, building confidence can often be a challenging task for many. Thankfully, the realms of neuroscience and psychology provide us with a number of effective strategies to boost our self-esteem and confidence.

Why Confidence Is Important

Confidence serves as the backbone of our aspirations and actions. Its importance isn’t just rooted in an abstract idea of feeling good about ourselves but has tangible, multifaceted implications in numerous areas of our lives.

Confidence undeniably affects various life outcomes. The Journal of Organizational Behavior found that self-efficacy (a close cousin of confidence) is linked with workplace performance and job satisfaction (Stajkovic & Luthans, 1998). Furthermore, confidence and self-worth have been correlated with better relationship outcomes, as discussed in Psychological Science (Murray, Holmes, & Collins, 2006).

Let’s explore some of the biggest benefits of boosting our confidence. Enhances decision-making abilities

When faced with dilemmas or crucial decisions, people with confidence are less likely to be crushed by the pressure. Their self-assured nature empowers them to assess situations, weigh the pros and cons, and make decisions with conviction. The absence of self-doubt leads to swift, yet thoughtful decision-making processes, which can be crucial, especially in high-stakes environments.

Boosts resilience and coping skills

Life is replete with its set of challenges and obstacles. Confident people, fortified by their belief in themselves, are better equipped to face these adversities head-on. They see setbacks not as insurmountable failures, but as learning experiences. This resilience helps them bounce back faster and with more vigor.

Elevates performance and efficiency

In the workplace, confidence translates to competence. A self-assured employee is more likely to take initiatives, spearhead projects, and engage in innovative thinking. Their belief in their abilities can inspire teams, leading to enhanced group performance. Moreover, a confident individual’s intrinsic motivation can lead to greater efficiency in task execution.

Improves relationships and social interactions

At the core of many successful relationships is effective communication and understanding. Confident people, unburdened by insecurities, can communicate their thoughts, feelings, and boundaries more clearly. This clarity leads to healthier interactions and the establishment of mutual respect in personal and professional relationships.

Catalyzes personal growth

Growth, both personal and professional, often involves stepping out of one's comfort zone. A confident person is more likely to take risks, pursue new opportunities, and challenge the status quo. They're open to feedback and are constantly seeking ways to improve, attributes that are essential for continuous growth.

Enhances well-being and mental health

The psychological benefits of confidence are profound. A strong sense of self-worth reduces feelings of anxiety, inadequacy, and depression. People with high confidence levels often report better mental health, as they possess the tools to combat negative thoughts and foster a positive self-view.

Influences perception and opportunities

How we see ourselves often shapes how others perceive us. Confident people are perceived as more attractive, not merely in the physical sense but in their demeanor, posture, and how they engage with the world. This positive perception can open doors to opportunities, as people are naturally inclined to associate and collaborate with those who exude confidence.

Encourages accountability

A confident person is more likely to take responsibility for their actions, both good and bad. They don’t shy away from admitting mistakes because their self-worth isn’t tied to perfection but to integrity and growth. This trait makes them trustworthy partners in ventures and projects.

Reduces fear of the unknown

One of the primary barriers people face when venturing into new terrains, be it a new job, a move to a different city, or even starting a new hobby, is the fear of the unknown. Confidence equips us with a mindset that emphasizes adaptability and learning, thus diminishing this inherent fear.

Fosters genuine self-expression

In a world that frequently pressures individuals to conform, confidence allows one to embrace and express their authentic selves. It encourages people to showcase their unique perspectives, talents, and quirks, enriching the human experience.

7 Science-Backed Confidence-Building Exercises To Try

Now let’s explore how we can boost our own self-confidence. Here are seven confidence-building exercises backed by scientific research to help in your everyday life!

1. Positive Self-Affirmation

Spiritual wellness is the compass that guides us on our journey of self-Positive self-affirmation is a psychological exercise that involves consciously and consistently repeating positive statements about oneself. This practice is rooted in the self-affirmation theory, which suggests that people can maintain their self-integrity by telling themselves what they believe in positive ways. Research has shown that self-affirmation can help us deal with threats to their self-esteem, thereby increasing our confidence. Regularly practicing self-affirmation can help you overcome self-doubt and cultivate a positive self-image.

Here are some examples of positive affirmations:

  • Professional: If we face imposter syndrome at work, we might repeat, "I am skilled, I am competent, and I bring unique value to my team."
  • Personal growth: To work on our personal development, we might say, "Every challenge I face is an opportunity for growth."
  • Physical health: If we’re on a fitness journey, we might affirm, "I am strong, and every step I take brings me closer to my goals."
  • Mental health: If we’re struggling with anxiety, we may find solace in the words, "I am in control of my thoughts, and I choose positivity and calm."
  • Social relationships: If we’re feeling isolated, we can remind ourselves, "I am deserving of love and connection."

Research emphasizes the tangible benefits of self-affirmation. For instance, students exposed to self-affirming exercises before exams often exhibit better performance, seemingly because these affirmations alleviate the weight of performance anxiety. Similarly, individuals with low self-esteem who regularly engage in self-affirmative practices tend to show a notable enhancement in their confidence over time.

2. Visualization

Visualization is a potent tool used by athletes, performers, and successful individuals worldwide. It involves creating a vivid mental image of a desired outcome or goal. Neuroscientific research has shown that the brain cannot distinguish between a real and an imagined event, which means visualizing success can help you achieve it. By visualizing yourself in a confident state, you can train your brain to be more confident in reality. This technique can be particularly effective when preparing for specific events, such as a job interview or a public speaking engagement.

Here’s an example of a visualization exercise to prepare for a successful public speaking event.

  • Find a quiet space: Choose a serene environment, devoid of disturbances. Sit or lie down in a relaxed posture and gently close your eyes.
  • Breathe deeply: Start by taking deep and rhythmic breaths. Inhale deeply for a count of four, hold for a moment, and then exhale for a count of four. Continue this until a sense of calm permeates your being.
  • Set the scene: Imagine yourself entering a venue — maybe a hall or an auditorium. The room is gradually filling with people, all of whom have come to hear you speak. You can feel the excitement and anticipation in the air.
  • Take the stage: Visualize yourself confidently walking up to the podium or center stage. The audience's attention shifts to you, their faces filled with interest and curiosity.
  • Start your speech: In your visualization, initiate your speech with a strong, clear voice. As you progress, the audience nods, signaling their engagement and understanding. Their faces reflect admiration and respect for your knowledge and eloquence.
  • Imagine engagement: Envision a few instances where you pose questions or share anecdotes, eliciting smiles, nods, and even laughter from the audience. This dynamic interaction enhances your confidence and energizes your delivery.
  • Conclude: Picture yourself wrapping up your speech with a memorable closing statement, which resonates deeply with everyone in the room. As you finish, the applause begins — softly at first, then growing louder and more enthusiastic.
  • Imagine post-speech interaction: Imagine attendees coming up to you, expressing their gratitude, sharing their thoughts, or seeking further insights. You respond with grace and confidence, feeling deeply satisfied with your performance.
  • Return to the present: Gently bring your consciousness back to the current moment through a few more cycles of deep breathing. Slowly open your eyes.
  • Reflect: Allow the feelings of accomplishment and self-assuredness to wash over you. Preserve these sensations, and tap into them as you prepare for the actual speaking event.

Repeatedly practicing this visualization can cement a positive framework in your mind. As you mentally rehearse your success in the public speaking arena, you not only combat any underlying anxieties but also fortify your innate capability to deliver with impact and poise. This process thereby transforms potential fear into anticipated triumph!

3. Power Poses

Body language plays a significant role in how we perceive ourselves. Psychologist Amy Cuddy's research on power poses shows that standing in a posture of confidence, even when we don't feel confident, can affect testosterone and cortisol levels in the brain, making us feel more confident.

So, strike a power pose for a couple of minutes each day to boost your confidence. This could be as simple as standing tall with your hands on your hips, or stretching your arms wide in a “victory” pose. Stand in front of a mirror as you practice these and feel your confidence soar. It’s amazing how simple shifts in the way we carry ourselves can make us feel!

4. Mindfulness Meditation

Mindfulness meditation is a mental training practice that teaches you to focus your mind on your experiences in the present moment. This technique has been shown to help reduce negative thought patterns, improve focus, and promote relaxation, thereby boosting confidence. By regularly practicing mindfulness, you can become more aware of your thoughts and feelings without becoming entangled in them, which can foster a more confident mindset.

To practice mindfulness meditation, sit comfortably with a straight back. Focus on the breath, observing it as it enters and exits the nostrils or moves the chest or abdomen. When the mind wanders, gently bring it back to the breath. Over time, we can become mindfully aware of thoughts, emotions, and sensations without judgment.

If you’re new to this practice, it can help to try a guided version. We have several on our app to choose from!

5. Self-Compassion Exercises

Self-compassion involves being kind to oneself in instances of pain or failure rather than being self-critical. It's about recognizing that everyone makes mistakes and experiences setbacks. Research has shown that self-compassion can enhance emotional resilience and stability, leading to increased confidence. Here are a few other self-compassion exercises you can try.

Self-Compassion Break

This can provide immediate relief and comfort in stressful situations or moments of self-doubt.

  • Step 1: Acknowledge your suffering by silently saying to yourself, "This is a moment of suffering" or "This hurts."
  • Step 2: Remind yourself that suffering is a part of the shared human experience: "Others feel this way too," or "I'm not alone in this."
  • Step 3: Offer kindness to yourself, as you would to a close friend. Place your hand over your heart and say, "May I be kind to myself," or "May I give myself the compassion I need."

Comforting Letter

This can address negative feelings or regrets with understanding and kindness. To practice:

  • Find a quiet space and take a few deep breaths.
  • Think about a situation that caused pain, regret, or self-criticism.
  • Now, write a letter to yourself from the perspective of a compassionate and understanding friend. This friend recognizes your imperfections but sees the broader context and the bigger picture. They offer support, understanding, and love.
  • Once written, set the letter aside. Return to it and read it aloud to yourself whenever you need a boost of self-compassion.

Loving-Kindness Meditation for Yourself

This practice will allow you to cultivate appreciation and compassion towards yourself. To practice:

  • Sit comfortably and close your eyes.
  • Take a few deep breaths to center yourself.
  • Silently repeat the following phrases, or any that resonate with you:
    • "May I be safe."
    • "May I be happy."
    • "May I be healthy."
    • "May I live with ease."
  • As you say each phrase, try to generate the feeling the words evoke. It might take time initially, but with practice, it will become more natural.
  • Continue this meditation for 10-15 minutes, or as long as you find it comforting.

By integrating these self-compassion exercises into regular practice, you can foster a gentler relationship with yourself, making it easier to navigate the inevitable ups and downs of life. With time and consistency, this compassionate approach can significantly bolster confidence and overall well-being.

6. Mastery Experiences

Mastery experiences involve undertaking and accomplishing challenging tasks. Albert Bandura, a renowned psychologist, proposed that mastery experiences are the most influential source of self-efficacy, a belief in one's ability to succeed. By setting and achieving small, realistic goals, you can gradually build your confidence. This can involve learning a new skill, overcoming a fear, or achieving a personal milestone.

For example, if we’re afraid of public speaking, we might start with speaking in small groups and then slowly progress to larger audiences. Each successful speaking engagement, no matter the size, contributes to our sense of mastery and boosts confidence.

7. Gratitude Journaling

Gratitude journaling involves writing down things for which you are grateful. This practice shifts your focus from negative aspects to positive ones, promoting a more optimistic outlook on life. Gratitude positively impacts self-esteem, a key component of confidence. By regularly reflecting on and documenting what you're grateful for, you can cultivate a more positive mindset and boost your confidence.

Pick a time each day to write down what you’re grateful for. This could be first thing in the morning, during your lunch break, or right before bed. Keep it up consistently and notice the change it has on your mindset and overall outlook. It’s a powerful tool!

Avoiding Common Challenges and Staying Motivated

Trying out these confidence-building exercises, while promising, often presents its set of challenges. For one, positive self-affirmation might seem insincere initially. The gap between one's current self-perception and the affirming statements can feel vast. Moreover, during visualization, distractions or intruding negative thoughts might disrupt the envisioned scenario, rendering the exercise less effective.

To navigate these hurdles:

  • Start small: Instead of broad affirmations, start with smaller, believable statements about your strengths. As you grow comfortable, gradually transition into more expansive affirmations.
  • Consistency is key: Even if these exercises feel awkward initially, persistence matters. The more frequently you practice, the more natural and ingrained they become.
  • Designate a routine: Assign specific times for these exercises, like during morning routines or before bedtime. This structured approach can aid in reducing procrastination.
  • Celebrate small wins: Each time you feel a surge in confidence or notice a positive shift in perception, acknowledge it. Recognizing progress can significantly bolster motivation.

Remember, the path to increased confidence is incremental. Each challenge faced is but a stepping stone, refining your approach and pushing you closer to a more confident self.

The Takeaways

Confidence is not a fixed attribute; it's like a muscle that grows with regular exercise. By incorporating these scientifically-backed exercises into your daily routine, you can build and maintain your confidence. Remember, the journey to self-confidence is a marathon, not a sprint. Be patient with yourself, celebrate small victories, and keep pushing forward. Confidence is within your reach, and these exercises can help you achieve it!

All of us could probably use more confidence at some point in our lives (or, let’s be honest, at many points!). The good news is that confidence isn’t merely a personality trait — it's a dynamic skill that can be developed, nurtured, and honed over time. We might even go so far as to say that it’s the cornerstone of success in every aspect of our lives, from personal relationships to professional endeavors.

However, building confidence can often be a challenging task for many. Thankfully, the realms of neuroscience and psychology provide us with a number of effective strategies to boost our self-esteem and confidence.

Why Confidence Is Important

Confidence serves as the backbone of our aspirations and actions. Its importance isn’t just rooted in an abstract idea of feeling good about ourselves but has tangible, multifaceted implications in numerous areas of our lives.

Confidence undeniably affects various life outcomes. The Journal of Organizational Behavior found that self-efficacy (a close cousin of confidence) is linked with workplace performance and job satisfaction (Stajkovic & Luthans, 1998). Furthermore, confidence and self-worth have been correlated with better relationship outcomes, as discussed in Psychological Science (Murray, Holmes, & Collins, 2006).

Let’s explore some of the biggest benefits of boosting our confidence. Enhances decision-making abilities

When faced with dilemmas or crucial decisions, people with confidence are less likely to be crushed by the pressure. Their self-assured nature empowers them to assess situations, weigh the pros and cons, and make decisions with conviction. The absence of self-doubt leads to swift, yet thoughtful decision-making processes, which can be crucial, especially in high-stakes environments.

Boosts resilience and coping skills

Life is replete with its set of challenges and obstacles. Confident people, fortified by their belief in themselves, are better equipped to face these adversities head-on. They see setbacks not as insurmountable failures, but as learning experiences. This resilience helps them bounce back faster and with more vigor.

Elevates performance and efficiency

In the workplace, confidence translates to competence. A self-assured employee is more likely to take initiatives, spearhead projects, and engage in innovative thinking. Their belief in their abilities can inspire teams, leading to enhanced group performance. Moreover, a confident individual’s intrinsic motivation can lead to greater efficiency in task execution.

Improves relationships and social interactions

At the core of many successful relationships is effective communication and understanding. Confident people, unburdened by insecurities, can communicate their thoughts, feelings, and boundaries more clearly. This clarity leads to healthier interactions and the establishment of mutual respect in personal and professional relationships.

Catalyzes personal growth

Growth, both personal and professional, often involves stepping out of one's comfort zone. A confident person is more likely to take risks, pursue new opportunities, and challenge the status quo. They're open to feedback and are constantly seeking ways to improve, attributes that are essential for continuous growth.

Enhances well-being and mental health

The psychological benefits of confidence are profound. A strong sense of self-worth reduces feelings of anxiety, inadequacy, and depression. People with high confidence levels often report better mental health, as they possess the tools to combat negative thoughts and foster a positive self-view.

Influences perception and opportunities

How we see ourselves often shapes how others perceive us. Confident people are perceived as more attractive, not merely in the physical sense but in their demeanor, posture, and how they engage with the world. This positive perception can open doors to opportunities, as people are naturally inclined to associate and collaborate with those who exude confidence.

Encourages accountability

A confident person is more likely to take responsibility for their actions, both good and bad. They don’t shy away from admitting mistakes because their self-worth isn’t tied to perfection but to integrity and growth. This trait makes them trustworthy partners in ventures and projects.

Reduces fear of the unknown

One of the primary barriers people face when venturing into new terrains, be it a new job, a move to a different city, or even starting a new hobby, is the fear of the unknown. Confidence equips us with a mindset that emphasizes adaptability and learning, thus diminishing this inherent fear.

Fosters genuine self-expression

In a world that frequently pressures individuals to conform, confidence allows one to embrace and express their authentic selves. It encourages people to showcase their unique perspectives, talents, and quirks, enriching the human experience.

7 Science-Backed Confidence-Building Exercises To Try

Now let’s explore how we can boost our own self-confidence. Here are seven confidence-building exercises backed by scientific research to help in your everyday life!

1. Positive Self-Affirmation

Spiritual wellness is the compass that guides us on our journey of self-Positive self-affirmation is a psychological exercise that involves consciously and consistently repeating positive statements about oneself. This practice is rooted in the self-affirmation theory, which suggests that people can maintain their self-integrity by telling themselves what they believe in positive ways. Research has shown that self-affirmation can help us deal with threats to their self-esteem, thereby increasing our confidence. Regularly practicing self-affirmation can help you overcome self-doubt and cultivate a positive self-image.

Here are some examples of positive affirmations:

  • Professional: If we face imposter syndrome at work, we might repeat, "I am skilled, I am competent, and I bring unique value to my team."
  • Personal growth: To work on our personal development, we might say, "Every challenge I face is an opportunity for growth."
  • Physical health: If we’re on a fitness journey, we might affirm, "I am strong, and every step I take brings me closer to my goals."
  • Mental health: If we’re struggling with anxiety, we may find solace in the words, "I am in control of my thoughts, and I choose positivity and calm."
  • Social relationships: If we’re feeling isolated, we can remind ourselves, "I am deserving of love and connection."

Research emphasizes the tangible benefits of self-affirmation. For instance, students exposed to self-affirming exercises before exams often exhibit better performance, seemingly because these affirmations alleviate the weight of performance anxiety. Similarly, individuals with low self-esteem who regularly engage in self-affirmative practices tend to show a notable enhancement in their confidence over time.

2. Visualization

Visualization is a potent tool used by athletes, performers, and successful individuals worldwide. It involves creating a vivid mental image of a desired outcome or goal. Neuroscientific research has shown that the brain cannot distinguish between a real and an imagined event, which means visualizing success can help you achieve it. By visualizing yourself in a confident state, you can train your brain to be more confident in reality. This technique can be particularly effective when preparing for specific events, such as a job interview or a public speaking engagement.

Here’s an example of a visualization exercise to prepare for a successful public speaking event.

  • Find a quiet space: Choose a serene environment, devoid of disturbances. Sit or lie down in a relaxed posture and gently close your eyes.
  • Breathe deeply: Start by taking deep and rhythmic breaths. Inhale deeply for a count of four, hold for a moment, and then exhale for a count of four. Continue this until a sense of calm permeates your being.
  • Set the scene: Imagine yourself entering a venue — maybe a hall or an auditorium. The room is gradually filling with people, all of whom have come to hear you speak. You can feel the excitement and anticipation in the air.
  • Take the stage: Visualize yourself confidently walking up to the podium or center stage. The audience's attention shifts to you, their faces filled with interest and curiosity.
  • Start your speech: In your visualization, initiate your speech with a strong, clear voice. As you progress, the audience nods, signaling their engagement and understanding. Their faces reflect admiration and respect for your knowledge and eloquence.
  • Imagine engagement: Envision a few instances where you pose questions or share anecdotes, eliciting smiles, nods, and even laughter from the audience. This dynamic interaction enhances your confidence and energizes your delivery.
  • Conclude: Picture yourself wrapping up your speech with a memorable closing statement, which resonates deeply with everyone in the room. As you finish, the applause begins — softly at first, then growing louder and more enthusiastic.
  • Imagine post-speech interaction: Imagine attendees coming up to you, expressing their gratitude, sharing their thoughts, or seeking further insights. You respond with grace and confidence, feeling deeply satisfied with your performance.
  • Return to the present: Gently bring your consciousness back to the current moment through a few more cycles of deep breathing. Slowly open your eyes.
  • Reflect: Allow the feelings of accomplishment and self-assuredness to wash over you. Preserve these sensations, and tap into them as you prepare for the actual speaking event.

Repeatedly practicing this visualization can cement a positive framework in your mind. As you mentally rehearse your success in the public speaking arena, you not only combat any underlying anxieties but also fortify your innate capability to deliver with impact and poise. This process thereby transforms potential fear into anticipated triumph!

3. Power Poses

Body language plays a significant role in how we perceive ourselves. Psychologist Amy Cuddy's research on power poses shows that standing in a posture of confidence, even when we don't feel confident, can affect testosterone and cortisol levels in the brain, making us feel more confident.

So, strike a power pose for a couple of minutes each day to boost your confidence. This could be as simple as standing tall with your hands on your hips, or stretching your arms wide in a “victory” pose. Stand in front of a mirror as you practice these and feel your confidence soar. It’s amazing how simple shifts in the way we carry ourselves can make us feel!

4. Mindfulness Meditation

Mindfulness meditation is a mental training practice that teaches you to focus your mind on your experiences in the present moment. This technique has been shown to help reduce negative thought patterns, improve focus, and promote relaxation, thereby boosting confidence. By regularly practicing mindfulness, you can become more aware of your thoughts and feelings without becoming entangled in them, which can foster a more confident mindset.

To practice mindfulness meditation, sit comfortably with a straight back. Focus on the breath, observing it as it enters and exits the nostrils or moves the chest or abdomen. When the mind wanders, gently bring it back to the breath. Over time, we can become mindfully aware of thoughts, emotions, and sensations without judgment.

If you’re new to this practice, it can help to try a guided version. We have several on our app to choose from!

5. Self-Compassion Exercises

Self-compassion involves being kind to oneself in instances of pain or failure rather than being self-critical. It's about recognizing that everyone makes mistakes and experiences setbacks. Research has shown that self-compassion can enhance emotional resilience and stability, leading to increased confidence. Here are a few other self-compassion exercises you can try.

Self-Compassion Break

This can provide immediate relief and comfort in stressful situations or moments of self-doubt.

  • Step 1: Acknowledge your suffering by silently saying to yourself, "This is a moment of suffering" or "This hurts."
  • Step 2: Remind yourself that suffering is a part of the shared human experience: "Others feel this way too," or "I'm not alone in this."
  • Step 3: Offer kindness to yourself, as you would to a close friend. Place your hand over your heart and say, "May I be kind to myself," or "May I give myself the compassion I need."

Comforting Letter

This can address negative feelings or regrets with understanding and kindness. To practice:

  • Find a quiet space and take a few deep breaths.
  • Think about a situation that caused pain, regret, or self-criticism.
  • Now, write a letter to yourself from the perspective of a compassionate and understanding friend. This friend recognizes your imperfections but sees the broader context and the bigger picture. They offer support, understanding, and love.
  • Once written, set the letter aside. Return to it and read it aloud to yourself whenever you need a boost of self-compassion.

Loving-Kindness Meditation for Yourself

This practice will allow you to cultivate appreciation and compassion towards yourself. To practice:

  • Sit comfortably and close your eyes.
  • Take a few deep breaths to center yourself.
  • Silently repeat the following phrases, or any that resonate with you:
    • "May I be safe."
    • "May I be happy."
    • "May I be healthy."
    • "May I live with ease."
  • As you say each phrase, try to generate the feeling the words evoke. It might take time initially, but with practice, it will become more natural.
  • Continue this meditation for 10-15 minutes, or as long as you find it comforting.

By integrating these self-compassion exercises into regular practice, you can foster a gentler relationship with yourself, making it easier to navigate the inevitable ups and downs of life. With time and consistency, this compassionate approach can significantly bolster confidence and overall well-being.

6. Mastery Experiences

Mastery experiences involve undertaking and accomplishing challenging tasks. Albert Bandura, a renowned psychologist, proposed that mastery experiences are the most influential source of self-efficacy, a belief in one's ability to succeed. By setting and achieving small, realistic goals, you can gradually build your confidence. This can involve learning a new skill, overcoming a fear, or achieving a personal milestone.

For example, if we’re afraid of public speaking, we might start with speaking in small groups and then slowly progress to larger audiences. Each successful speaking engagement, no matter the size, contributes to our sense of mastery and boosts confidence.

7. Gratitude Journaling

Gratitude journaling involves writing down things for which you are grateful. This practice shifts your focus from negative aspects to positive ones, promoting a more optimistic outlook on life. Gratitude positively impacts self-esteem, a key component of confidence. By regularly reflecting on and documenting what you're grateful for, you can cultivate a more positive mindset and boost your confidence.

Pick a time each day to write down what you’re grateful for. This could be first thing in the morning, during your lunch break, or right before bed. Keep it up consistently and notice the change it has on your mindset and overall outlook. It’s a powerful tool!

Avoiding Common Challenges and Staying Motivated

Trying out these confidence-building exercises, while promising, often presents its set of challenges. For one, positive self-affirmation might seem insincere initially. The gap between one's current self-perception and the affirming statements can feel vast. Moreover, during visualization, distractions or intruding negative thoughts might disrupt the envisioned scenario, rendering the exercise less effective.

To navigate these hurdles:

  • Start small: Instead of broad affirmations, start with smaller, believable statements about your strengths. As you grow comfortable, gradually transition into more expansive affirmations.
  • Consistency is key: Even if these exercises feel awkward initially, persistence matters. The more frequently you practice, the more natural and ingrained they become.
  • Designate a routine: Assign specific times for these exercises, like during morning routines or before bedtime. This structured approach can aid in reducing procrastination.
  • Celebrate small wins: Each time you feel a surge in confidence or notice a positive shift in perception, acknowledge it. Recognizing progress can significantly bolster motivation.

Remember, the path to increased confidence is incremental. Each challenge faced is but a stepping stone, refining your approach and pushing you closer to a more confident self.

The Takeaways

Confidence is not a fixed attribute; it's like a muscle that grows with regular exercise. By incorporating these scientifically-backed exercises into your daily routine, you can build and maintain your confidence. Remember, the journey to self-confidence is a marathon, not a sprint. Be patient with yourself, celebrate small victories, and keep pushing forward. Confidence is within your reach, and these exercises can help you achieve it!

Alcohol and Mental Health
2023-07-13 9:00
Alcohol and Mental Health
What Are the 8 Dimensions of Wellness?
This is some text inside of a div block.

This blog post explores the 8 dimensions of wellness: Physical, Emotional, Intellectual, Social, Spiritual, Environmental, Occupational, and Financial. Each dimension is explained with concrete examples, emphasizing the importance of maintaining a balance among all dimensions for holistic well-being.

7 min read

Enhance Your Wellness With Reframe!

The road to wellness is a lot harder when we’re drinking too much, so let the Reframe app come alongside you and help you reassess your relationship with alcohol!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you learn to drink more mindfully. We’ve helped millions of people cut back on drinking gradually, with neuroscience-backed knowledge to empower them 100% of the way. We want to help you join them in learning how to drink less and live more!

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!

Read Full Article  →

Human wellness is a vibrant, full-spectrum concept that goes beyond merely being free from illness. It's a dynamic process of change and growth, a journey that encompasses the whole person and their interaction with their environment and covers all aspects of health. This journey is beautifully mapped out in the eight dimensions of wellness, a concept that we at the Reframe app applaud with gusto. What are the “8 pillars of wellness” and how can they be incorporated into our daily life? Let’s take a closer look at each one of these elements of our journey towards greater overall well-being.

1. Physical Wellness: Embrace an Active Lifestyle

Physical wellness is the springboard to a life filled with energy and vitality. Regular exercise, like a morning jog or an evening yoga session, fuels this dimension. Nourishing our body with a balanced diet, rich in fruits, vegetables, and lean proteins, and ensuring a good night's sleep, are equally important. So are our choices when it comes to things like drinking alcohol, which can lead to a whole variety of issues if we’re not careful with how much we consume. Regular medical check-ups are the finishing touch to a well-rounded physical wellness routine.

2. Emotional Wellness: Cultivate Inner Peace

Emotional wellness is like a serene lake that reflects the state of our feelings. It's about acknowledging our emotions, whether joy at a job promotion or disappointment at a missed opportunity, and expressing them in healthy ways. Building resilience is key here — like learning to ride the waves in a stormy sea, it helps us navigate life's ups and downs.

3. Intellectual Wellness: Ignite the Spark of Lifelong Learning

Intellectual wellness is the spark that keeps the flame of curiosity and knowledge burning bright. Reading a thought-provoking book, solving a challenging puzzle, or engaging in lively debates can stimulate your mind and broaden your intellectual horizons. This dimension encourages us to keep our minds sharp and our intellect engaged.

4. Social Wellness: Nurture Meaningful Connections

Social wellness is the harmonious melody of our interactions with others. This dimension centers around cultivating healthy relationships, like a gardener tending to her plants. Volunteering at a local charity, joining a club, or simply spending time with loved ones can strengthen your social bonds and enrich your life.

8 Dimensions of Wellness

5. Spiritual Wellness: Embark on a Journey of Self-Discovery

Spiritual wellness is the compass that guides us on our journey of self-discovery. Whether it's through meditation under a tranquil tree, a quiet prayer in a bustling city, or a moment of reflection on a mountaintop, this dimension helps us explore our inner selves and find our purpose in life.

6. Environmental Wellness: Foster Harmony With Nature

Environmental wellness is the footprint we leave on our planet. It's about making conscious choices, like recycling or choosing public transport over private vehicles, that reduce our environmental impact. This dimension encourages us to live in harmony with the earth and appreciate the beauty of nature that surrounds us.

7. Occupational Wellness: Find Joy in Your Work

Occupational wellness is the satisfaction we derive from our work. It's about finding a career that aligns with our values and utilizes our skills. Whether you're a teacher inspiring young minds, a chef creating culinary masterpieces, or a doctor saving lives, occupational wellness comes from making a positive impact through our work.

8. Financial Wellness: Achieve Financial Freedom

Financial wellness is one of the cornerstones of a life well-lived. This dimension involves managing our money wisely, like saving for a rainy day, investing for the future, or simply budgeting our monthly expenses. Financial wellness helps us achieve financial freedom and live within our means.

The eight dimensions of wellness are interwoven, each one influencing and being influenced by the others. For example, financial stress can take a toll on your emotional and physical wellness. Similarly, dissatisfaction in your career can impact your social and emotional wellness. Hence, maintaining a balance among these dimensions is crucial for holistic well-being.

Take a look through each of the eight dimensions and notice where you’re doing well and what can be improved. With small steps and consistent action, we can make tremendous changes in our lives! 

Human wellness is a vibrant, full-spectrum concept that goes beyond merely being free from illness. It's a dynamic process of change and growth, a journey that encompasses the whole person and their interaction with their environment and covers all aspects of health. This journey is beautifully mapped out in the eight dimensions of wellness, a concept that we at the Reframe app applaud with gusto. What are the “8 pillars of wellness” and how can they be incorporated into our daily life? Let’s take a closer look at each one of these elements of our journey towards greater overall well-being.

1. Physical Wellness: Embrace an Active Lifestyle

Physical wellness is the springboard to a life filled with energy and vitality. Regular exercise, like a morning jog or an evening yoga session, fuels this dimension. Nourishing our body with a balanced diet, rich in fruits, vegetables, and lean proteins, and ensuring a good night's sleep, are equally important. So are our choices when it comes to things like drinking alcohol, which can lead to a whole variety of issues if we’re not careful with how much we consume. Regular medical check-ups are the finishing touch to a well-rounded physical wellness routine.

2. Emotional Wellness: Cultivate Inner Peace

Emotional wellness is like a serene lake that reflects the state of our feelings. It's about acknowledging our emotions, whether joy at a job promotion or disappointment at a missed opportunity, and expressing them in healthy ways. Building resilience is key here — like learning to ride the waves in a stormy sea, it helps us navigate life's ups and downs.

3. Intellectual Wellness: Ignite the Spark of Lifelong Learning

Intellectual wellness is the spark that keeps the flame of curiosity and knowledge burning bright. Reading a thought-provoking book, solving a challenging puzzle, or engaging in lively debates can stimulate your mind and broaden your intellectual horizons. This dimension encourages us to keep our minds sharp and our intellect engaged.

4. Social Wellness: Nurture Meaningful Connections

Social wellness is the harmonious melody of our interactions with others. This dimension centers around cultivating healthy relationships, like a gardener tending to her plants. Volunteering at a local charity, joining a club, or simply spending time with loved ones can strengthen your social bonds and enrich your life.

8 Dimensions of Wellness

5. Spiritual Wellness: Embark on a Journey of Self-Discovery

Spiritual wellness is the compass that guides us on our journey of self-discovery. Whether it's through meditation under a tranquil tree, a quiet prayer in a bustling city, or a moment of reflection on a mountaintop, this dimension helps us explore our inner selves and find our purpose in life.

6. Environmental Wellness: Foster Harmony With Nature

Environmental wellness is the footprint we leave on our planet. It's about making conscious choices, like recycling or choosing public transport over private vehicles, that reduce our environmental impact. This dimension encourages us to live in harmony with the earth and appreciate the beauty of nature that surrounds us.

7. Occupational Wellness: Find Joy in Your Work

Occupational wellness is the satisfaction we derive from our work. It's about finding a career that aligns with our values and utilizes our skills. Whether you're a teacher inspiring young minds, a chef creating culinary masterpieces, or a doctor saving lives, occupational wellness comes from making a positive impact through our work.

8. Financial Wellness: Achieve Financial Freedom

Financial wellness is one of the cornerstones of a life well-lived. This dimension involves managing our money wisely, like saving for a rainy day, investing for the future, or simply budgeting our monthly expenses. Financial wellness helps us achieve financial freedom and live within our means.

The eight dimensions of wellness are interwoven, each one influencing and being influenced by the others. For example, financial stress can take a toll on your emotional and physical wellness. Similarly, dissatisfaction in your career can impact your social and emotional wellness. Hence, maintaining a balance among these dimensions is crucial for holistic well-being.

Take a look through each of the eight dimensions and notice where you’re doing well and what can be improved. With small steps and consistent action, we can make tremendous changes in our lives! 

Alcohol and Mental Health
2023-07-13 9:00
Alcohol and Mental Health
7 Science-Backed Supplements for Stress Relief
This is some text inside of a div block.

Chronic stress can take a toll on our physical, mental, and emotional health. While exercise, adequate sleep, and proper nutrition are all good ways to manage stress, we can also turn to these science-backed supplements for stress relief.

12 min read

Lead a Healthy Lifestyle With Reframe

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!

Read Full Article  →

Let’s face it: life is stressful! From never-ending pressures at work to mile-high to-do lists to our fast-paced modern lifestyle, it’s easy to become stressed out. While it’s normal to feel stressed from time to time, if we’re living in a perpetual state of stress, our health might start to suffer.

Research shows that chronic stress can increase inflammation, reduce immunity, and raise our risk of high blood pressure, stroke, and heart attack. It can also contribute to insomnia, anxiety, depression, and burnout.

Equipping ourselves with stress-management tools can help. For instance, it’s widely known that things like exercising regularly, getting adequate sleep, and eating a healthy diet are beneficial for managing stress.

But there are also different stress relief supplements we can turn to. There are seven science-backed supplements in particular that have proven to be particularly beneficial for stress management: ashwagandha, L-theanine, magnesium, melatonin, rhodiola, B-complex vitamins, and vitamin D. Let’s explore each one of these supplements for stress relief.

1. Ashwagandha

A woman seated at a table, elegantly enjoying a glass of wine

Otherwise referred to as “winter cherry” and “Indian ginseng,” ashwagandha is an herb native to India, where it has been used in Indian Ayurveda — one of the world's oldest medicinal systems. It’s an adaptogen, which means it’s believed to help us resist disease and enhance our body’s resilience to physical and mental stress. 

For instance, one study noted that as a stress relief supplement, ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. It was also linked to a 23 percent reduction in levels of cortisol — one of the major stress hormones. It’s even been linked to improved sleep.

We can take ashwagandha as a pill or capsule. For instance, Klaire Labs Ashwagandha Extract provides 300 mg of ashwagandha extract per 1-capsule serving, and it’s free froofm artificial additives and major allergens.

2. L-theanine

L-theanine is an amino acid most commonly found in tea, especially green tea. Studies have shown that it helps promote relaxation and reduce stress without having any sedative effects. One study noted that people taking 200 mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress.

Another study found that drinking a beverage containing 200 mg of L-theanine and other nutrients lowered levels of cortisol in response to a stressful multitasking activity.

While we can ingest L-theanine by drinking a cup of tea (green, black, white, and oolong all contain it), to get the amount that has been linked to stress relief, we would have to take it as a supplement. For instance, an effective dose is between 200-600 mg per day in capsule form. A good option might be Pure Encapsulations L-theanine, which contains 400 mg of L-theanine per 2-capsule serving and is vegan-friendly and gluten-free.

3. Magnesium

Magnesium is an essential mineral that our body uses to regulate more than 300 different biochemical reactions, from the functioning of nerves and muscles to the synthesizing of protein and bone.

Research shows that magnesium supplements for stress relief might be helpful for stress management, particularly for those of us who don’t get enough magnesium in our diet. For instance, one study found that people who took 400 mg of magnesium per day for 90 days had increased heart rate variability — an indicator of stress resilience. Another study found that magnesium supplements may improve stress and anxiety levels.

We can get magnesium naturally from food such as nuts and seeds, green leafy vegetables, and fish. However, most of us don't get enough of it through our diet alone. The National Institutes of Health recommends 310-320 mg of magnesium per day for women and 400-420 mg for men.

When choosing a magnesium supplement, opt for magnesium aspartate, citrate, lactate, or chloride, which are easier for our body to absorb than magnesium oxide or sulfate.

4. Melatonin

Melatonin is a natural hormone that our brain releases at nighttime to help us sleep. It helps regulate our circadian rhythm, or sleep-wake cycle. Our melatonin levels typically increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.

Research indicates that because stress is linked to insomnia, supplementing with melatonin may be beneficial. One study in particular found that melatonin helped lower anxiety levels in people who were scheduled for surgery and may be effective as a sedative. Randomized controlled trials have also found that doses as small as 0.5 mg per night can be effective in helping people fall asleep and stay asleep.

Melatonin supplements come in various forms, such as tablets, capsules, and drops. Most come in doses of 1 mg or 5 mg. Opt for the “extended-release” melatonin, which can help us stay asleep throughout the night.

5. Rhodiola

Otherwise known as “golden root” and “arctic root”, the rhodiola rosea plant grows in the cold regions of Russia, Asia, and even the Arctic. Similar to ashwagandha, it’s an adaptogen — a natural, nontoxic herb that stimulates our body’s stress response system to increase stress resilience.

Studies have found that it is an effective remedy for treating stress symptoms and preventing chronic stress. One study found that supplementing with 400 mg of rhodiola per day improved chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration. Another small study found that people who were given rhodiola for 14 days reported a significant reduction in anxiety ,stress, anger, confusion, and depression.

We can take rhodiola as a liquid extract, capsule, or powder. HUM Nutrition Big Chill might be a good option, as it contains a clinically researched effective dose of 500 mg of rhodiola per serving.

6. B-complex vitamins

B-complex vitamin supplements contain all eight B vitamins, which play an important role in metabolism by transforming the food we eat into usable energy. B vitamins are also vital for heart and brain health.

Research suggests that high doses of B vitamins may improve symptoms of stress, elevating our mood and energy levels, by lowering blood levels of the amino acid homocysteine. High homocysteine levels are linked with stress and an increased risk of several health conditions, such as heart disease, dementia, and colorectal cancer.

Additionally, a systematic review and meta-analysis found that 4 weeks of daily B vitamin supplementation may help significantly decrease stress and improve mood.

There are a number of B-complex supplements out there. Nutrilite Vitamin B Dual Action is a good option, as it offers a slow-release tablet that dissolves over 8 hours and provides us with 125% to 417% of our daily B vitamin needs.

7. Vitamin D

Often referred to as the “sunshine vitamin,” Vitamin D is made in our body after sun exposure. It’s not naturally found in large amounts in many foods, which is why many people are vitamin D deficient — even without realizing it.

One of vitamin D’s main functions is to help our body absorb more calcium. But researchers have found that it’s also involved in reducing inflammation, promoting immune function, and stress reduction. One study found that 50,000 IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress.

Experts recommend starting with 1,000 to 2,000 international units (IU) of vitamin D per day, taken with a meal. However, we should get our vitamin D levels checked by a healthcare professional before taking vitamin D supplements, as excessive amounts of it can be potentially dangerous.

Stress Relief Supplements: The Bottom Line

Unfortunately, it’s impossible to eliminate all of our stress. But we can learn to manage it, and it’s important to do so for our health. Staying physically acting, getting quality sleep, and eating well can all help. But we can also give our body an extra boost with these 7 science-backed supplements for stress relief.

If you’re overwhelmed with stress and using unhealthy coping mechanisms (such as alcohol) for relief, Reframe can help. We can help you change your relationship with alcohol and equip you with tools for managing stress and developing healthier lifestyle habits.

Let’s face it: life is stressful! From never-ending pressures at work to mile-high to-do lists to our fast-paced modern lifestyle, it’s easy to become stressed out. While it’s normal to feel stressed from time to time, if we’re living in a perpetual state of stress, our health might start to suffer.

Research shows that chronic stress can increase inflammation, reduce immunity, and raise our risk of high blood pressure, stroke, and heart attack. It can also contribute to insomnia, anxiety, depression, and burnout.

Equipping ourselves with stress-management tools can help. For instance, it’s widely known that things like exercising regularly, getting adequate sleep, and eating a healthy diet are beneficial for managing stress.

But there are also different stress relief supplements we can turn to. There are seven science-backed supplements in particular that have proven to be particularly beneficial for stress management: ashwagandha, L-theanine, magnesium, melatonin, rhodiola, B-complex vitamins, and vitamin D. Let’s explore each one of these supplements for stress relief.

1. Ashwagandha

A woman seated at a table, elegantly enjoying a glass of wine

Otherwise referred to as “winter cherry” and “Indian ginseng,” ashwagandha is an herb native to India, where it has been used in Indian Ayurveda — one of the world's oldest medicinal systems. It’s an adaptogen, which means it’s believed to help us resist disease and enhance our body’s resilience to physical and mental stress. 

For instance, one study noted that as a stress relief supplement, ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. It was also linked to a 23 percent reduction in levels of cortisol — one of the major stress hormones. It’s even been linked to improved sleep.

We can take ashwagandha as a pill or capsule. For instance, Klaire Labs Ashwagandha Extract provides 300 mg of ashwagandha extract per 1-capsule serving, and it’s free froofm artificial additives and major allergens.

2. L-theanine

L-theanine is an amino acid most commonly found in tea, especially green tea. Studies have shown that it helps promote relaxation and reduce stress without having any sedative effects. One study noted that people taking 200 mg of L-theanine per day significantly improved depression symptoms, sleep quality, cognitive function, and stress.

Another study found that drinking a beverage containing 200 mg of L-theanine and other nutrients lowered levels of cortisol in response to a stressful multitasking activity.

While we can ingest L-theanine by drinking a cup of tea (green, black, white, and oolong all contain it), to get the amount that has been linked to stress relief, we would have to take it as a supplement. For instance, an effective dose is between 200-600 mg per day in capsule form. A good option might be Pure Encapsulations L-theanine, which contains 400 mg of L-theanine per 2-capsule serving and is vegan-friendly and gluten-free.

3. Magnesium

Magnesium is an essential mineral that our body uses to regulate more than 300 different biochemical reactions, from the functioning of nerves and muscles to the synthesizing of protein and bone.

Research shows that magnesium supplements for stress relief might be helpful for stress management, particularly for those of us who don’t get enough magnesium in our diet. For instance, one study found that people who took 400 mg of magnesium per day for 90 days had increased heart rate variability — an indicator of stress resilience. Another study found that magnesium supplements may improve stress and anxiety levels.

We can get magnesium naturally from food such as nuts and seeds, green leafy vegetables, and fish. However, most of us don't get enough of it through our diet alone. The National Institutes of Health recommends 310-320 mg of magnesium per day for women and 400-420 mg for men.

When choosing a magnesium supplement, opt for magnesium aspartate, citrate, lactate, or chloride, which are easier for our body to absorb than magnesium oxide or sulfate.

4. Melatonin

Melatonin is a natural hormone that our brain releases at nighttime to help us sleep. It helps regulate our circadian rhythm, or sleep-wake cycle. Our melatonin levels typically increase in the evening when it’s dark to promote sleep and decrease in the morning when it’s light to promote wakefulness.

Research indicates that because stress is linked to insomnia, supplementing with melatonin may be beneficial. One study in particular found that melatonin helped lower anxiety levels in people who were scheduled for surgery and may be effective as a sedative. Randomized controlled trials have also found that doses as small as 0.5 mg per night can be effective in helping people fall asleep and stay asleep.

Melatonin supplements come in various forms, such as tablets, capsules, and drops. Most come in doses of 1 mg or 5 mg. Opt for the “extended-release” melatonin, which can help us stay asleep throughout the night.

5. Rhodiola

Otherwise known as “golden root” and “arctic root”, the rhodiola rosea plant grows in the cold regions of Russia, Asia, and even the Arctic. Similar to ashwagandha, it’s an adaptogen — a natural, nontoxic herb that stimulates our body’s stress response system to increase stress resilience.

Studies have found that it is an effective remedy for treating stress symptoms and preventing chronic stress. One study found that supplementing with 400 mg of rhodiola per day improved chronic fatigue symptoms, such as poor sleep quality and impairments in short-term memory and concentration. Another small study found that people who were given rhodiola for 14 days reported a significant reduction in anxiety ,stress, anger, confusion, and depression.

We can take rhodiola as a liquid extract, capsule, or powder. HUM Nutrition Big Chill might be a good option, as it contains a clinically researched effective dose of 500 mg of rhodiola per serving.

6. B-complex vitamins

B-complex vitamin supplements contain all eight B vitamins, which play an important role in metabolism by transforming the food we eat into usable energy. B vitamins are also vital for heart and brain health.

Research suggests that high doses of B vitamins may improve symptoms of stress, elevating our mood and energy levels, by lowering blood levels of the amino acid homocysteine. High homocysteine levels are linked with stress and an increased risk of several health conditions, such as heart disease, dementia, and colorectal cancer.

Additionally, a systematic review and meta-analysis found that 4 weeks of daily B vitamin supplementation may help significantly decrease stress and improve mood.

There are a number of B-complex supplements out there. Nutrilite Vitamin B Dual Action is a good option, as it offers a slow-release tablet that dissolves over 8 hours and provides us with 125% to 417% of our daily B vitamin needs.

7. Vitamin D

Often referred to as the “sunshine vitamin,” Vitamin D is made in our body after sun exposure. It’s not naturally found in large amounts in many foods, which is why many people are vitamin D deficient — even without realizing it.

One of vitamin D’s main functions is to help our body absorb more calcium. But researchers have found that it’s also involved in reducing inflammation, promoting immune function, and stress reduction. One study found that 50,000 IU of vitamin D every 2 weeks, when paired with either probiotics or omega-3 supplements, helped improve depression, anxiety, and stress.

Experts recommend starting with 1,000 to 2,000 international units (IU) of vitamin D per day, taken with a meal. However, we should get our vitamin D levels checked by a healthcare professional before taking vitamin D supplements, as excessive amounts of it can be potentially dangerous.

Stress Relief Supplements: The Bottom Line

Unfortunately, it’s impossible to eliminate all of our stress. But we can learn to manage it, and it’s important to do so for our health. Staying physically acting, getting quality sleep, and eating well can all help. But we can also give our body an extra boost with these 7 science-backed supplements for stress relief.

If you’re overwhelmed with stress and using unhealthy coping mechanisms (such as alcohol) for relief, Reframe can help. We can help you change your relationship with alcohol and equip you with tools for managing stress and developing healthier lifestyle habits.

Alcohol and Mental Health
2023-07-13 9:00
Alcohol and Mental Health
What Are the Stages of Burnout?
This is some text inside of a div block.

The 12 stages of burnout can lead to significant physical, mental, and emotional health issues. It’s important to recognize the signs and symptoms of burnout so that we can take action before things spiral out of control.

18 min read

Stay Healthy and On Track With Reframe

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!

Read Full Article  →

You’re barely hanging on. Your life has started to feel like a never ending hamster wheel: you wake up, go to work, stay late to get things done, come home from work, check your email, go to bed, and do it all over again the next day. You're physically, mentally, and emotionally exhausted. And your relationships with loved ones are suffering. 

In this post, we’ll explore a condition many of us suffer from: burnout. In fact, 89% of Americans have reported experiencing burnout in the past year. We’ll look at what it is, how it occurs, and what we can do to prevent ourselves from reaching the end of our rope. Let’s get started!

What Is Burnout?

Simply put, burnout is a form of physical, mental, and emotional exhaustion that can result from working too hard for too long. It’s a relatively new phenomenon: the term was coined in the 1970s by American psychologist Herbert Freudenberger, who used it to describe medical professionals, such as doctors and nurses, who felt “burned out” from their tireless work. 

The term has since evolved to include any working professional experiencing exhaustion and an inability to cope with daily tasks. In fact, in 2019, the World Health Organization (WHO) classified burnout as a syndrome that stems from our occupation, noting that it is caused by “chronic workplace stress that has not been successfully managed.” 

While rates of burnout have been on the rise for several decades, the COVID-19 pandemic seems to have exacerbated burnout among people from all different professions. This is largely because the line between our personal lives and our work lives became increasingly blurred, as many of us turned to remote work environments during lockdown. 

What Are the Stages of Burnout? 

Interestingly, burnout doesn’t just happen all of a sudden. It’s not as if we wake up one morning and are instantaneously burned out. Rather, it’s a gradual process that builds over time. Signs and symptoms can be subtle at first, making it difficult to catch. 

Generally speaking, people go through 5 stages of burnout: 

Stage 1: The Honeymoon Phase

Interestingly, in the beginning, burnout often feels like we’re moving in the right direction. We’re chasing our goals. We’re working towards success. Our flame is burning strong, we’re full of energy, and the future seems bright. 

Over time, however, our ambition and enthusiasm might morph into a compulsion to prove our worth to ourselves and others. We might not feel “good enough,” so we take on additional work and responsibilities. We also might have difficulty saying no and always feel like we need to be doing more. 

These positive-seeming qualities are common symptoms of burnout in this stage:

  • Commitment to the job at hand
  • Compulsion to prove oneself
  • Free-flowing creativity
  • High productivity levels
  • Job satisfaction 
  • Readily accepting responsibility
  • Sustained energy levels
  • Unbridled optimism 

Stage 2: Onset of Stress

As the honeymoon phase passes, we’ll begin to experience stress. Maybe not every second of our day is stressful, but we begin to notice that some days are more difficult than others. Similarly, our optimism might start dwindling. We might start to lose focus more easily or be less productive when completing tasks. 

These are some common emotional and behavioral symptoms in this stage:

  • Anxiety
  • Avoidance of decision making
  • Forgetfulness 
  • Inability to focus 
  • Irritability
  • Lack of social interaction 
  • Lower productivity 

And Stage 2 is when we start to develop some physical symptoms:

  • Fatigue
  • Headaches
  • Heart palpitations
  • High blood pressure
  • Lack of sleep or reduced sleep quality
  • Changes in appetite or diet 

Stage 3: Chronic Stress

Eventually, we reach a point where our stress has become persistent, or chronic. As the pressure mounts, the stress is more likely to affect our work. For instance, we might experience apathy — a lack of interest, enthusiasm, or concern about our work. We also might be late for work, not complete our projects on time, or procrastinate during tasks. 

During this stage, we’re likely to withdraw from normal work-related conversations. We also might be easily angered and lash out at coworkers. Sometimes, this carries over into our personal life, and we may begin to pull away from friends, family members, or loved ones. 

In Stage 3, symptoms from stage 2 generally become more intense. We might also experience these additional physical symptoms:

  • Chronic exhaustion
  • Decreased sexual desire
  • Increased alcohol/drug consumption
  • Increased caffeine consumption
  • Physical illness
  • Persistent tiredness in the mornings

Other emotional and mental symptoms develop during this stage:

  • Cynical attitude
  • Resentfulness
  • Denial of problems at home or work
  • Feeling pressured or threatened
  • Lack of hobbies
  • Social withdrawal

Stage 4: Burnout

Stage 4 is when we reach our limit and can no longer function as we normally would. Doing anything becomes near impossible. During this stage, we might start to feel like a shell of our former self. We might feel detached from our own body and feel like we’re just going through the motions. Where we once used to be enthusiastic about work, we now feel negative or indifferent towards it. We no longer see ourselves or others as valuable, and we’re unable to connect with people or our own needs. 

We also might start to feel a sense of inner emptiness or worthlessness, and we struggle to find meaning in our work. We’ve lost all our motivation and might daydream about quitting, moving, or leaving our career. To cope with these uncomfortable feelings, we might turn to unhealthy coping mechanisms, such as overeating, drinking, doing drugs, or having sex.

This stage is typically when our behavioral changes become obvious, and friends and family start getting concerned. They might notice how impatient, irritable, and negative we’ve become. We also might do things that impact others, like forgetting to pick up our child from school or missing a meeting. 

Physical symptoms often become more intense in this stage. For instance, we might experience chronic headaches, stomach issues, or gastrointestinal problems. Our burnout might also make itself known through these symptoms:

  • Complete neglect of personal needs
  • Desire to “drop out” of society 
  • Desire to move away from family and friends
  • Self-doubt
  • Social isolation
  • Pessimistic outlook on work and life

Stage 5: Habitual Burnout

If left untreated, burnout can become a part of our everyday life, leading to the fifth and final stage: habitual burnout. This means that the symptoms of burnout are so embedded in our life that we’re likely to experience a significant ongoing mental, physical or emotional problem. For instance, we might develop severe anxiety and depression, or chronic mental and physical fatigue that prevents us from working. Our job status may be put in jeopardy if we don’t seek help. Healing usually requires an extended leave from our job. 

Is Burnout the Same Thing as Stress and Depression? 

While stress can contribute to burnout, they’re not the same thing. Stress means having too much on our plate — too much work to handle, too many responsibilities, too many hours spent working. Burnout is essentially the opposite. We feel like we don’t have enough: not enough motivation, not enough energy, not enough care. 

Similarly, depression and burnout are not the same thing. Certain depression-related symptoms, such as exhaustion and difficulty performing tasks, can masquerade as burnout. But people with depression experience negative feelings and thoughts about all aspects of life, not just about work. Burnout is work-related, and it happens when we’re overwhelmed, overworked, or unable to keep up with our job’s demands.

Who Is at Risk for Experiencing Burnout? 

Some people are at a higher risk of experiencing burnout than others. For instance, if we have poor self-esteem, unrealistic expectations in the workplace, or poor stress management skills, we’re more likely to suffer from burnout. 

Similarly, if we “live to work,” forget to schedule time for non-work activities, and see ourselves as highly motivated and persistent, we may be at risk for burnout. 

We may also experience burnout at a higher rate if our job requires a heavy workload, is understaffed, has conflicts in the workplace, or doesn’t reward work when a job is well done. 

For instance, employees who feel they are treated unfairly at work are 2.3 times more likely to experience a high level of burnout. Conversely, employees who feel strongly supported are 70% less likely to experience burnout symptoms on a regular basis. 

Interestingly, lack of role clarity is also a risk factor. For instance, only 60% of workers know what is expected of them. When expectations are unknown, employees may become exhausted simply trying to figure out what they’re supposed to be doing — or trying to do too many things at once. 

If we work in a culture that expects everyone to be superstars, we’re probably at risk for burnout.

How Can We Prevent Burnout? 

If we see ourselves in any of these stages of burnout, it’s important to seek help from a family member, friend, or medical professional. There’s nothing wrong with asking for help when we feel we’re in over our head. Contrary to popular belief, asking for help is a sign of great strength — not weakness. Plus, it’s best to get ahead of burnout before things spiral out of control. 

Burnout is a serious condition that can put a significant strain on our physical, mental, and emotional health. While we can’t expect to eliminate stress from our life, we can work to prevent burnout from happening. Here are some tips:

  • Exercise regularly: Exercise is not only good for our physical health, but it can also give us an emotional boost. It also leads to increased energy levels and productivity. If you’re struggling to find time, try incorporating mini-workouts or short walks throughout the day. 
  • Eat a balanced diet: A healthy diet (lots of fruits, vegetables, protein, and healthy fats) is essential to give our body and mind the fuel they need to function optimally. Foods rich in omega-3s, such as flaxseed oil, walnuts, and fish, are particularly beneficial, as they help fuel our brain. 
  • Practice mindfulness: Mindfulness can be an incredibly powerful tool for managing stress. It anchors us in the present moment and allows us to connect with what we’re experiencing. Mindfulness can involve breathing exercises, using guided imagery, and other practices to relax our body and mind. 
  • Get adequate sleep: Regardless of how much we have on our plate, we can’t deny our body the time it needs to rest and reset. Aim to get at least 7 hours of sleep each night. Keep in mind that establishing a relaxing bedtime ritual and eliminating technology at least 30 minutes before bedtime can help promote good sleep hygiene.

The Bottom Line

Burnout is a real condition that can wreak havoc on our physical, emotional, and mental well-being. Because it can happen gradually, it can be difficult to recognize. But we aren’t meant to live in this state: if we suspect we’re suffering from burnout, it’s important to reach out for helpl right away. 

Finally, if you’ve realized you’re using alcohol to help numb feelings or manage stress, Reframe can help. We can give you the tools you need to cut back on your alcohol consumption and lead a healthier, happier life. 

You’re barely hanging on. Your life has started to feel like a never ending hamster wheel: you wake up, go to work, stay late to get things done, come home from work, check your email, go to bed, and do it all over again the next day. You're physically, mentally, and emotionally exhausted. And your relationships with loved ones are suffering. 

In this post, we’ll explore a condition many of us suffer from: burnout. In fact, 89% of Americans have reported experiencing burnout in the past year. We’ll look at what it is, how it occurs, and what we can do to prevent ourselves from reaching the end of our rope. Let’s get started!

What Is Burnout?

Simply put, burnout is a form of physical, mental, and emotional exhaustion that can result from working too hard for too long. It’s a relatively new phenomenon: the term was coined in the 1970s by American psychologist Herbert Freudenberger, who used it to describe medical professionals, such as doctors and nurses, who felt “burned out” from their tireless work. 

The term has since evolved to include any working professional experiencing exhaustion and an inability to cope with daily tasks. In fact, in 2019, the World Health Organization (WHO) classified burnout as a syndrome that stems from our occupation, noting that it is caused by “chronic workplace stress that has not been successfully managed.” 

While rates of burnout have been on the rise for several decades, the COVID-19 pandemic seems to have exacerbated burnout among people from all different professions. This is largely because the line between our personal lives and our work lives became increasingly blurred, as many of us turned to remote work environments during lockdown. 

What Are the Stages of Burnout? 

Interestingly, burnout doesn’t just happen all of a sudden. It’s not as if we wake up one morning and are instantaneously burned out. Rather, it’s a gradual process that builds over time. Signs and symptoms can be subtle at first, making it difficult to catch. 

Generally speaking, people go through 5 stages of burnout: 

Stage 1: The Honeymoon Phase

Interestingly, in the beginning, burnout often feels like we’re moving in the right direction. We’re chasing our goals. We’re working towards success. Our flame is burning strong, we’re full of energy, and the future seems bright. 

Over time, however, our ambition and enthusiasm might morph into a compulsion to prove our worth to ourselves and others. We might not feel “good enough,” so we take on additional work and responsibilities. We also might have difficulty saying no and always feel like we need to be doing more. 

These positive-seeming qualities are common symptoms of burnout in this stage:

  • Commitment to the job at hand
  • Compulsion to prove oneself
  • Free-flowing creativity
  • High productivity levels
  • Job satisfaction 
  • Readily accepting responsibility
  • Sustained energy levels
  • Unbridled optimism 

Stage 2: Onset of Stress

As the honeymoon phase passes, we’ll begin to experience stress. Maybe not every second of our day is stressful, but we begin to notice that some days are more difficult than others. Similarly, our optimism might start dwindling. We might start to lose focus more easily or be less productive when completing tasks. 

These are some common emotional and behavioral symptoms in this stage:

  • Anxiety
  • Avoidance of decision making
  • Forgetfulness 
  • Inability to focus 
  • Irritability
  • Lack of social interaction 
  • Lower productivity 

And Stage 2 is when we start to develop some physical symptoms:

  • Fatigue
  • Headaches
  • Heart palpitations
  • High blood pressure
  • Lack of sleep or reduced sleep quality
  • Changes in appetite or diet 

Stage 3: Chronic Stress

Eventually, we reach a point where our stress has become persistent, or chronic. As the pressure mounts, the stress is more likely to affect our work. For instance, we might experience apathy — a lack of interest, enthusiasm, or concern about our work. We also might be late for work, not complete our projects on time, or procrastinate during tasks. 

During this stage, we’re likely to withdraw from normal work-related conversations. We also might be easily angered and lash out at coworkers. Sometimes, this carries over into our personal life, and we may begin to pull away from friends, family members, or loved ones. 

In Stage 3, symptoms from stage 2 generally become more intense. We might also experience these additional physical symptoms:

  • Chronic exhaustion
  • Decreased sexual desire
  • Increased alcohol/drug consumption
  • Increased caffeine consumption
  • Physical illness
  • Persistent tiredness in the mornings

Other emotional and mental symptoms develop during this stage:

  • Cynical attitude
  • Resentfulness
  • Denial of problems at home or work
  • Feeling pressured or threatened
  • Lack of hobbies
  • Social withdrawal

Stage 4: Burnout

Stage 4 is when we reach our limit and can no longer function as we normally would. Doing anything becomes near impossible. During this stage, we might start to feel like a shell of our former self. We might feel detached from our own body and feel like we’re just going through the motions. Where we once used to be enthusiastic about work, we now feel negative or indifferent towards it. We no longer see ourselves or others as valuable, and we’re unable to connect with people or our own needs. 

We also might start to feel a sense of inner emptiness or worthlessness, and we struggle to find meaning in our work. We’ve lost all our motivation and might daydream about quitting, moving, or leaving our career. To cope with these uncomfortable feelings, we might turn to unhealthy coping mechanisms, such as overeating, drinking, doing drugs, or having sex.

This stage is typically when our behavioral changes become obvious, and friends and family start getting concerned. They might notice how impatient, irritable, and negative we’ve become. We also might do things that impact others, like forgetting to pick up our child from school or missing a meeting. 

Physical symptoms often become more intense in this stage. For instance, we might experience chronic headaches, stomach issues, or gastrointestinal problems. Our burnout might also make itself known through these symptoms:

  • Complete neglect of personal needs
  • Desire to “drop out” of society 
  • Desire to move away from family and friends
  • Self-doubt
  • Social isolation
  • Pessimistic outlook on work and life

Stage 5: Habitual Burnout

If left untreated, burnout can become a part of our everyday life, leading to the fifth and final stage: habitual burnout. This means that the symptoms of burnout are so embedded in our life that we’re likely to experience a significant ongoing mental, physical or emotional problem. For instance, we might develop severe anxiety and depression, or chronic mental and physical fatigue that prevents us from working. Our job status may be put in jeopardy if we don’t seek help. Healing usually requires an extended leave from our job. 

Is Burnout the Same Thing as Stress and Depression? 

While stress can contribute to burnout, they’re not the same thing. Stress means having too much on our plate — too much work to handle, too many responsibilities, too many hours spent working. Burnout is essentially the opposite. We feel like we don’t have enough: not enough motivation, not enough energy, not enough care. 

Similarly, depression and burnout are not the same thing. Certain depression-related symptoms, such as exhaustion and difficulty performing tasks, can masquerade as burnout. But people with depression experience negative feelings and thoughts about all aspects of life, not just about work. Burnout is work-related, and it happens when we’re overwhelmed, overworked, or unable to keep up with our job’s demands.

Who Is at Risk for Experiencing Burnout? 

Some people are at a higher risk of experiencing burnout than others. For instance, if we have poor self-esteem, unrealistic expectations in the workplace, or poor stress management skills, we’re more likely to suffer from burnout. 

Similarly, if we “live to work,” forget to schedule time for non-work activities, and see ourselves as highly motivated and persistent, we may be at risk for burnout. 

We may also experience burnout at a higher rate if our job requires a heavy workload, is understaffed, has conflicts in the workplace, or doesn’t reward work when a job is well done. 

For instance, employees who feel they are treated unfairly at work are 2.3 times more likely to experience a high level of burnout. Conversely, employees who feel strongly supported are 70% less likely to experience burnout symptoms on a regular basis. 

Interestingly, lack of role clarity is also a risk factor. For instance, only 60% of workers know what is expected of them. When expectations are unknown, employees may become exhausted simply trying to figure out what they’re supposed to be doing — or trying to do too many things at once. 

If we work in a culture that expects everyone to be superstars, we’re probably at risk for burnout.

How Can We Prevent Burnout? 

If we see ourselves in any of these stages of burnout, it’s important to seek help from a family member, friend, or medical professional. There’s nothing wrong with asking for help when we feel we’re in over our head. Contrary to popular belief, asking for help is a sign of great strength — not weakness. Plus, it’s best to get ahead of burnout before things spiral out of control. 

Burnout is a serious condition that can put a significant strain on our physical, mental, and emotional health. While we can’t expect to eliminate stress from our life, we can work to prevent burnout from happening. Here are some tips:

  • Exercise regularly: Exercise is not only good for our physical health, but it can also give us an emotional boost. It also leads to increased energy levels and productivity. If you’re struggling to find time, try incorporating mini-workouts or short walks throughout the day. 
  • Eat a balanced diet: A healthy diet (lots of fruits, vegetables, protein, and healthy fats) is essential to give our body and mind the fuel they need to function optimally. Foods rich in omega-3s, such as flaxseed oil, walnuts, and fish, are particularly beneficial, as they help fuel our brain. 
  • Practice mindfulness: Mindfulness can be an incredibly powerful tool for managing stress. It anchors us in the present moment and allows us to connect with what we’re experiencing. Mindfulness can involve breathing exercises, using guided imagery, and other practices to relax our body and mind. 
  • Get adequate sleep: Regardless of how much we have on our plate, we can’t deny our body the time it needs to rest and reset. Aim to get at least 7 hours of sleep each night. Keep in mind that establishing a relaxing bedtime ritual and eliminating technology at least 30 minutes before bedtime can help promote good sleep hygiene.

The Bottom Line

Burnout is a real condition that can wreak havoc on our physical, emotional, and mental well-being. Because it can happen gradually, it can be difficult to recognize. But we aren’t meant to live in this state: if we suspect we’re suffering from burnout, it’s important to reach out for helpl right away. 

Finally, if you’ve realized you’re using alcohol to help numb feelings or manage stress, Reframe can help. We can give you the tools you need to cut back on your alcohol consumption and lead a healthier, happier life. 

Alcohol and Mental Health
2023-07-12 9:00
Alcohol and Mental Health
Black and White Thinking: How to Escape the Gray
This is some text inside of a div block.

Are you stuck in black and white thinking? Unravel the complexities of this mindset in our latest blog and learn strategies to get free.

10 min read

Find the Colors in Life With Reframe!

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!

Read Full Article  →

Do you often get caught up in all-or-nothing mode? For example, you might meet your new next-door neighbors and think they’re a delight, only to label them as the enemies who are trying to drive you out of your house the minute they play music that’s a bit too loud? If so, you might be trapped in one of the most common cognitive distortions: black and white thinking.

When Thoughts Lose Color

The concept of black and white thinking — also known as “dichotomous” or “all-or-nothing” thinking — stems from the psychological domain of cognitive distortions. It's like your brain's version of an old movie: black and white, with none of the vibrant colors of real life. And in black and white thinking, we’re even lacking all the shades of gray. Someone’s either a neat freak or a slob, a superhero or a villain, a miser or a spendthrift. We miss all of life’s nuances, subtleties, and complexities, leading to a less-accurate understanding of the world.

The Monochromatic Brain

Black and white thinking is not just a quirk of the mind — there's a genuine neurological reason behind it. Our brain is all about streamlining decision-making processes. It prefers quick and easy over slow and nuanced, because less effort means more energy saved for other crucial tasks (such as keeping us alive).

Because of its love for efficiency, the brain sometimes likes to pull a fast one, simplifying complicated issues into binaries. It's not because it’s lazy, it's just trying to make life easier for us. But the truth is, life isn't black or white — it's brimming with all kinds of colorful nuances and possibilities.

What’s the Problem?

This kind of thinking isn’t inherently bad. In fact, it can be useful in certain situations, like when we need to make rapid decisions during a crisis. The trouble starts when this becomes our go-to strategy, leading to oversimplified views of the world, which can hinder our personal growth and happiness.

This cognitive shortcut can lead to a number of problems:

  • It simplifies complexities. Life isn't an easy fill-in-the-blanks task, it's more of a crossword puzzle with twists and turns. Black and white thinking simplifies the richness of human experiences into mere “good or bad,” “success or failure,” “right or wrong.” This can prevent us from fully understanding and appreciating the complexities of life and people around us.
  • It encourages polarization. This type of thinking fosters an “us versus them” mentality. Whether it's in relationships, workplaces, or politics, seeing things in black and white can widen gaps, spur conflicts, and hamper constructive discussions. It prevents us from finding middle ground and working towards mutually beneficial solutions.
  • It fosters perfectionism. When we’re stuck in a black and white mindset, anything less than perfection can seem like failure. This can lead to immense pressure, stress, and even burnout. It can make us overly critical of ourselves and others, hindering growth and development.
  • It may promote unhealthy behaviors. Black and white thinking can create a cycle of self-defeating patterns, making it difficult to create changes in our lives.
  • It hinders emotional well-being. An all-or-nothing mindset can contribute to feelings of anxiety and depression. For example, if you believe that you're either happy or sad, with no in-between, you might overlook the more subtle emotions that can provide valuable insight into your well-being.

The Drinking Dichotomy

When you're trying to cut back on alcohol, this all-or-nothing mindset can be particularly sneaky. Have you ever tried to limit your drinking, had one too many at a party, and thought, "Well, I've blown it now. Might as well go all in"? That's black and white thinking at work!

This mindset convinces us that if we can't do it perfectly, we shouldn't even bother trying. It doesn't acknowledge that most big changes are about progress, not perfection. Every effort we make to cut back on alcohol is valuable — even if it's not flawless.

Creating a Colorful Mind

Enough about the problems — let's talk about solutions! Here are some ways to step away from black and white thinking and embrace all the shades of life.

  • Observe and acknowledge. Notice when you're slipping into the black and white mindset. Acknowledge it, but don't invite it in.
  • Pause and breathe. Before you leap into a decision, pause for a moment. Give your brain time to consider all the possibilities.
  • Question the extremes. Ask yourself if things really are as black and white as they seem. Maybe there’s a way to reframe the situation.
  • Search for the spectrum. Actively look for the gray areas in your everyday life and spot nuances in your thoughts. Is it “failure” or a slip? “Complete disaster” or a temporary hurdle?
  • Practice moderation. Learn to juggle between opposites. For example, some days you might enjoy a neat living room, but other days the mess might seem comforting — this doesn’t mean you’re a slob.
  • Talk it out. Discuss your thoughts with others. The colors of life often shine through when multiple perspectives are voiced out loud.
  • Be patient with yourself. Changing thought patterns is a gradual process. Rome wasn't built in a day, and neither is a balanced mindset.

And when it comes to alcohol in particular, try these tips:

  • Small steps count. Cutting back doesn't mean going from 100 to 0 in a day. Small reductions in your intake also count, and they often lead to more sustainable changes.
  • Forgive slip-ups. If you happen to drink more than you intended to, don't beat yourself up. Accept that you're human, learn from the experience, and continue your journey to cut back.
  • Reward progress. Celebrate small victories. Did you choose to skip a drink when you usually would have had one? Awesome! These little wins help in reshaping your relationship with alcohol.
  • Seek support. Don't hesitate to seek help from friends, family, or professional groups. It's okay to ask for a helping hand.

Remember, switching off the monochrome TV of black and white thinking and embracing the HD colors of nuanced thinking can make the journey of cutting back on alcohol — and life in general — easier and more enjoyable. Cheers to that!

Do you often get caught up in all-or-nothing mode? For example, you might meet your new next-door neighbors and think they’re a delight, only to label them as the enemies who are trying to drive you out of your house the minute they play music that’s a bit too loud? If so, you might be trapped in one of the most common cognitive distortions: black and white thinking.

When Thoughts Lose Color

The concept of black and white thinking — also known as “dichotomous” or “all-or-nothing” thinking — stems from the psychological domain of cognitive distortions. It's like your brain's version of an old movie: black and white, with none of the vibrant colors of real life. And in black and white thinking, we’re even lacking all the shades of gray. Someone’s either a neat freak or a slob, a superhero or a villain, a miser or a spendthrift. We miss all of life’s nuances, subtleties, and complexities, leading to a less-accurate understanding of the world.

The Monochromatic Brain

Black and white thinking is not just a quirk of the mind — there's a genuine neurological reason behind it. Our brain is all about streamlining decision-making processes. It prefers quick and easy over slow and nuanced, because less effort means more energy saved for other crucial tasks (such as keeping us alive).

Because of its love for efficiency, the brain sometimes likes to pull a fast one, simplifying complicated issues into binaries. It's not because it’s lazy, it's just trying to make life easier for us. But the truth is, life isn't black or white — it's brimming with all kinds of colorful nuances and possibilities.

What’s the Problem?

This kind of thinking isn’t inherently bad. In fact, it can be useful in certain situations, like when we need to make rapid decisions during a crisis. The trouble starts when this becomes our go-to strategy, leading to oversimplified views of the world, which can hinder our personal growth and happiness.

This cognitive shortcut can lead to a number of problems:

  • It simplifies complexities. Life isn't an easy fill-in-the-blanks task, it's more of a crossword puzzle with twists and turns. Black and white thinking simplifies the richness of human experiences into mere “good or bad,” “success or failure,” “right or wrong.” This can prevent us from fully understanding and appreciating the complexities of life and people around us.
  • It encourages polarization. This type of thinking fosters an “us versus them” mentality. Whether it's in relationships, workplaces, or politics, seeing things in black and white can widen gaps, spur conflicts, and hamper constructive discussions. It prevents us from finding middle ground and working towards mutually beneficial solutions.
  • It fosters perfectionism. When we’re stuck in a black and white mindset, anything less than perfection can seem like failure. This can lead to immense pressure, stress, and even burnout. It can make us overly critical of ourselves and others, hindering growth and development.
  • It may promote unhealthy behaviors. Black and white thinking can create a cycle of self-defeating patterns, making it difficult to create changes in our lives.
  • It hinders emotional well-being. An all-or-nothing mindset can contribute to feelings of anxiety and depression. For example, if you believe that you're either happy or sad, with no in-between, you might overlook the more subtle emotions that can provide valuable insight into your well-being.

The Drinking Dichotomy

When you're trying to cut back on alcohol, this all-or-nothing mindset can be particularly sneaky. Have you ever tried to limit your drinking, had one too many at a party, and thought, "Well, I've blown it now. Might as well go all in"? That's black and white thinking at work!

This mindset convinces us that if we can't do it perfectly, we shouldn't even bother trying. It doesn't acknowledge that most big changes are about progress, not perfection. Every effort we make to cut back on alcohol is valuable — even if it's not flawless.

Creating a Colorful Mind

Enough about the problems — let's talk about solutions! Here are some ways to step away from black and white thinking and embrace all the shades of life.

  • Observe and acknowledge. Notice when you're slipping into the black and white mindset. Acknowledge it, but don't invite it in.
  • Pause and breathe. Before you leap into a decision, pause for a moment. Give your brain time to consider all the possibilities.
  • Question the extremes. Ask yourself if things really are as black and white as they seem. Maybe there’s a way to reframe the situation.
  • Search for the spectrum. Actively look for the gray areas in your everyday life and spot nuances in your thoughts. Is it “failure” or a slip? “Complete disaster” or a temporary hurdle?
  • Practice moderation. Learn to juggle between opposites. For example, some days you might enjoy a neat living room, but other days the mess might seem comforting — this doesn’t mean you’re a slob.
  • Talk it out. Discuss your thoughts with others. The colors of life often shine through when multiple perspectives are voiced out loud.
  • Be patient with yourself. Changing thought patterns is a gradual process. Rome wasn't built in a day, and neither is a balanced mindset.

And when it comes to alcohol in particular, try these tips:

  • Small steps count. Cutting back doesn't mean going from 100 to 0 in a day. Small reductions in your intake also count, and they often lead to more sustainable changes.
  • Forgive slip-ups. If you happen to drink more than you intended to, don't beat yourself up. Accept that you're human, learn from the experience, and continue your journey to cut back.
  • Reward progress. Celebrate small victories. Did you choose to skip a drink when you usually would have had one? Awesome! These little wins help in reshaping your relationship with alcohol.
  • Seek support. Don't hesitate to seek help from friends, family, or professional groups. It's okay to ask for a helping hand.

Remember, switching off the monochrome TV of black and white thinking and embracing the HD colors of nuanced thinking can make the journey of cutting back on alcohol — and life in general — easier and more enjoyable. Cheers to that!

Alcohol and Mental Health
2023-07-12 9:00
Alcohol and Mental Health
10 Powerful Benefits of Time Management
This is some text inside of a div block.

From increased productivity and reduced stress levels to enhanced focus and improved decision-making, effective time management provides a compass to navigate life's chaos. Say goodbye to overwhelm — and hello to a life of fulfillment. Unlock your potential today!

27 min read

Manage Your Time and Revamp Your Life With Reframe!

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!

Read Full Article  →

Tick-tock goes the clock, marking the unceasing rhythm of time. In the hustle and bustle of modern life, the hours can blur into days, days into weeks, and before we know it, another year has passed. 

But what if we could take the reins and shape our days into a masterpiece of productivity, personal growth, and peace? Welcome to the transformative world of time management! This isn’t just about squeezing tasks into a calendar — it's about crafting a life where every moment is an opportunity, waiting to be seized. Managing your time well might just be the key to unlocking your fullest potential. 

1. Skyrocket Your Focus

Ever feel like you’re trying to juggle a hundred things at once, and they all keep dropping? Let’s be honest: in our fast-paced world, maintaining focus isn’t easy.

The many tasks and responsibilities crowding our mental space impair our brain's ability to prioritize. It's like having too many tabs open on the computer — everything starts to lag. However, effective time management techniques allow us to declutter our mental workspace.

The reason has to do with the brain. By streamlining our schedules, the brain's prefrontal cortex — our planning and decision-making hub — can function at its best. By allocating specific blocks of time for tasks, we reduce the brain's cognitive load. Without the constant stress of decision-making about what to do next, the brain saves energy and the prefrontal cortex performs more efficiently.

Scheduling tasks also make us less prone to being pulled in multiple directions. That notification ping suddenly seems less urgent when we’re in our designated “deep work” time. 

As a result, we can get into what psychologist Mihaly Csikszentmihalyi identified as “flow state.” Flow state is pretty amazing: we are completely engrossed in an activity to the point of losing the sense of time and self (in a good way!). There are many examples of flow state: a mathematician or scientist working on a challenging problem and becoming so absorbed that they don't notice hours passing by, a musician who becomes one with their instrument, playing without consciously thinking about the next note, or a programmer deeply focused on writing code and effortlessly solving problems as they arise. A well mapped-out schedule makes it easier to slip into this highly productive and satisfying mode, with distractions at bay and a clear task at hand.

Action Tip: Start small! If you’re new to time management, begin by blocking out just 30 minutes of undisturbed, focused time for a priority task, slowly increasing this interval as you become accustomed. By consistently practicing and expanding these periods of focused work, you'll harness your brain's potential and see tangible results in your productivity and mental clarity!

2. Boost Your Mental Well-Being

How does managing our hours and minutes affect our overall mood and mental health? The answer lies in the workings of the amygdala — our brain’s emotional center.

When tasks pile up and deadlines loom, the amygdala gets activated, leading to stress or anxiety. Meanwhile, the release of stress hormones (such as cortisol) increases, sabotaging our mental well-being over time.

However, by managing our time effectively, we can reduce unexpected stressors and improve our mental well-being. The Journal of Positive Psychology found that people who feel in control of their time often experience a significant decrease in anxiety and depressive symptoms. This effect is linked to the brain's reward pathways being activated when tasks are completed, releasing mood-enhancing neurotransmitters such as dopamine.

Action Tip: Try the “Three Task Rule.” Each day, prioritize three main tasks to accomplish. By keeping your immediate goals attainable, you reduce overwhelm and boost feelings of achievement. Once they're done, anything else you finish is a bonus!

3. Supercharge Your Self-Esteem

Self-esteem is the foundation of how we view ourselves and, by extension, how we navigate the world around us. And interestingly, the simple act of managing our time can fuel our self-esteem.

Self-esteem is rooted in neural pathways in our brain. Achieving tasks and meeting goals (no matter how big or small) activates our brain's reward circuits, releasing dopamine and leading to feelings of pleasure, motivation, and reward. When we regularly complete tasks thanks to stellar time management, the brain gets frequent doses of dopamine, reinforcing feelings of achievement and self-worth. Each checkmark on our to-do list is like the brain’s way of saying, "We got this!" 

Look at the ripple effects time management has on self-worth:

  • Sense of accomplishment. Every task we conquer reinforces our belief in our capabilities, acting as a testament to our competence.
  • Clarity and direction. Knowing where our time goes eliminates the fog of ambiguity. With a clear roadmap, we’re more confident in our journey.
  • Reduced self-criticism. Timely completion of tasks means fewer reasons for our inner critic to emerge. It’s easier to be kinder to ourselves when we see tangible results!
  • Empowerment. The control we exert over our time translates into a broader sense of control over our lives, bolstering our self-efficacy.

Action Tip: At the end of each week, jot down three things you accomplished, thanks to your time management skills. They don't have to be monumental. Even small wins can make a big difference in our self-esteem. Reviewing these achievements fosters a regular self-affirmation routine, fortifying our self-worth.

4. Strengthen Your Decision-Making Abilities

From choosing the best work project to pursue to deciding what's for dinner tonight, life constantly throws a myriad of choices our way. Some decisions are straightforward, while others can have us tossing and turning in indecision. But here's the kicker: mastering time management can be like enrolling in a gym for our decision-making muscles. 

At its core, decision-making is a complex cognitive process orchestrated by the brain's prefrontal cortex. Each decision — especially the significant ones — requires mental energy and a clear headspace. But here's where it gets tricky: the brain, like every body part, has an energy limit.

The phenomenon of "decision fatigue" is real. Studies show that as we make more decisions throughout the day (especially without breaks or structure), the quality of our choices can deteriorate. This decline is due to the mental resources being sapped with every decision made, leading to hasty conclusions or decision avoidance.

However, structured time management can act as a buffer against decision fatigue. With tasks mapped out, we’re not juggling decisions or second-guessing ourselves on the fly.

By allocating specific periods of time to evaluate choices, we prevent the rapid drain of cognitive resources and allow for more consistent, higher quality decision making. Time management ensures that we tackle critical choices when we’re mentally fresh, reserving our prime cognitive periods for the decisions that matter the most. As an extra bonus, knowing that we’ve set aside ample time to weigh options boosts our confidence!

Action Tip: Try the "Two Minute Rule." If a decision can be made in two minutes or less, make it immediately. This principle prevents minor decisions from clogging your cognitive pipeline, freeing up mental resources for weightier choices.

5. Nurturing Relationships

In the whirlwind of modern living, nurturing connections with others can sometimes fall by the wayside. However, time management can help us give each relationship its due, come rain or shine.

Relationships, at their core, are built and sustained through quality time and genuine interactions. Our brains, however, are not particularly adept at genuine multitasking (despite what some pop psychology theories claim). When we juggle too many things at once — including relationships — the quality of our engagement drops. 

Enter time management! By designating uninterrupted slots for our loved ones, we’re ensuring our brain is fully present, enhancing the quality of those interactions.

Mastering the clock can work wonders for our connections in multiple ways:

  • Quality over quantity. Setting aside dedicated moments means we’re wholly present. It's not about how long, but how well we spend our time together.
  • Reduced resentment. By effectively managing time, we avoid over-committing and then resenting missed personal engagements.
  • Balance in bonds. Proper time allocation ensures we’re not unintentionally sidelining any relationship. Friends, family, and partners — everyone gets their slice of our time.
  • Stress reduction. Knowing we’ve alloted time for personal interactions reduces the mental strain of trying to “fit them in.” Less stress equals more genuine, joyful interactions.

Action Tip: Initiate a "Tech-Free Hour" at least once a week. During this time, put away all gadgets and immerse yourself in face-to-face interactions. This doesn’t only improve the quality of your engagements; it also gives your brain a much-needed break from screen time!

6. Dive Into New Experiences

From the aroma of a new cuisine to the thrill of hiking Machu Picchu, every new experience adds a unique hue to our lives. But with our bustling schedules and endless to-dos, diving into them might feel like a pipe dream. The secret? Time management! When done right, it opens doors to new worlds waiting to be explored.

Did you know that our brain has an intrinsic love affair with new experiences? Encountering something new sparks activity in the brain's reward centers, releasing feel-good neurotransmitters such as dopamine. A study published in Neuron highlighted how novelty enhances learning and memory by stimulating the brain's hippocampus. Our brains are wired to reward us for curiosity and exploration! 

Fresh experiences also diversify our perspectives and foster cognitive flexibility, which makes us better problem solvers, turns us into more creative thinkers, and boosts our overall well-being.

Properly scheduling our days ensures we have specific pockets of time dedicated to trying something new, whether that’s a hobby or a spontaneous adventure. No more endless “all work and no play” loop!

Finally, just as our brain loves novelty, it also thrives on the joy of anticipation. Planning new experiences and ensuring that we have time for them gives us something to look forward to, heightening the overall pleasure.

Action Tip: Designate a "New Experience Day" each month. This doesn't necessarily mean booking a flight to an exotic destination (though if you can, go for it!). It could be as simple as trying a new type of cuisine, picking up a musical instrument, or even attending a local workshop. Keep it varied, and let curiosity be your compass!

7. Enjoy Quality Sleep

From the soft embrace of your pillow to the gentle lull of nighttime sounds, sleep is not just a break — it's essential for life. But how often do we find ourselves wishing for “five more minutes” in the morning or tossing and turning with a restless mind at night? As it turns out, time management can be the remedy to these sleep blues.

To appreciate how time management aids sleep, we must first take a look at our internal clock — our circadian rhythm. This biological system, driven by the brain's suprachiasmatic nucleus, regulates our sleep-wake cycle. It syncs with external cues, mainly light, to tell us when to feel alert and when to wind down.

However, our modern lives, brimming with activities, notifications, and deadlines, can sometimes throw this rhythm off-balance. The result? Disrupted sleep patterns. According to research, misaligned daily routines can lead to sleep disturbances and even sleep disorders.

By optimizing time management, we can ensure that our activities align better with our body's natural sleep-wake preferences, promoting higher-quality sleep. By allocating tasks efficiently, we can maintain a regular bedtime and wake-up time, anchoring our circadian rhythm. Knowing we’ve efficiently used our day also diminishes nighttime worries about pending tasks, creating a peaceful mental space conducive to sleep.

Action Tip: Craft a “Power-Down Hour.” Dedicate the last hour before bed to soothing activities like reading a physical book, listening to calming music, or practicing gentle stretches. This creates a mental buffer, separating the hustle of the day from the tranquility of the night.

8. Boost Physical Health

What’s the secret sauce that not only streamlines our day but also adds a zesty zing to our health? You guessed it: time management. Managing our hours effectively isn’t just about acing that work project or decluttering our space — it's the ticket to a fitter, healthier life!

Physical health and time management may seem worlds apart, but they're intricately connected. First off, consider stress. It’s the cause of a host of health issues, from headaches to heart disease. And one of the chief culprits of chronic stress is poor time management. The relentless rush caused by missed deadlines and over commitments can skyrocket our cortisol levels, the body's primary stress hormone.

By managing our time better, we create a more harmonious environment for our body, reducing stressors and allowing space for health-promoting activities.

Harnessing time management in our favor brings a plethora of physical benefits:

  • Regular exercise. With our day mapped out, we can pencil in consistent workout slots. Regular exercise is linked with countless perks, from cardiovascular health to mood elevation.
  • Balanced meals. Instead of that rushed grab-and-go snack, time management means we can plan, prepare, and enjoy nutritious, balanced meals. Proper nutrients are our body’s building blocks!
  • Ample rest. By optimizing our schedule, we make sure our body gets the downtime it needs, whether that’s through quality sleep or short relaxation breaks to rejuvenate during the day.

Action Tip: Initiate a "15-Minute Move" every day. Even if your day is jam-packed, taking just 15 minutes for a brisk walk, a short yoga session, or some quick stretches can make a world of difference. It breaks the sedentary pattern and gives your body a much-needed energy boost!

9. Cultivate Mindfulness and Gratitude

Our ever-buzzing modern lives can mean our minds are always on the move, seldom at rest. Amid this chaos, the practice of mindfulness, which centers on being present and fully engaged in the moment, has come to the spotlight. And for good reason!

Research from Harvard Medical School reveals that mindfulness meditation can physically change the structures of the brain. This practice can increase the density of the gray matter in regions linked to learning, memory, and emotion regulation. Similarly, the act of expressing gratitude isn’t just good vibes. Studies in the Journal of Psychosomatic Research have shown that gratitude can improve sleep quality, reduce inflammation, and boost overall well-being.

So, where does time management fit into this radiant picture? By intentionally allocating moments for these practices in your schedule.

Time management as a tool to enhance mindfulness and gratitude might sound counterintuitive, but the dividends are immense:

  • Dedicated “me” moments. Having a set time, even if it’s just a few minutes, ensures that mindfulness and gratitude aren’t just afterthoughts; they become integral parts of our day.
  • Decreased stress. Mindfully managing our day can diminish that overwhelming sensation of perpetual rush, allowing us to engage more deeply with tasks and experiences.
  • Enhanced appreciation. By marking specific moments for gratitude, we train our brain to naturally seek out the positive, enriching our daily experiences.
  • Improved emotional regulation. Mindfulness, as a byproduct of a well-managed routine, can foster better control over our emotions, making stormy days a bit easier to navigate.

Action Tip: Start your day with a "5-Minute Focus." Before diving into the hustle, spend five minutes in quiet reflection. Engage in deep breathing, soak in your surroundings, and list three things you're grateful for. This sets a serene, appreciative tone for the rest of your day.

10. Unveil Personal Growth Opportunities

Ever had that exhilarating feeling of learning a new skill or diving deep into a long-neglected passion? That's personal growth in action — and time management can help you get there. Organizing our days can open doors to personal development and enriching experiences.

Personal growth isn't a mere buzzword; it's deeply rooted in our human psyche. In his “hierarchy of needs,” psychologist Abraham Maslow placed self-actualization — the pursuit of realizing our potential — at the pinnacle. It’s a testament to our innate drive to evolve, learn, and flourish.

But — and it's a significant "but” — modern life can feel like a whirlwind of responsibilities, leaving little room for individual pursuits. Enter time management, the key to carving out space in our schedule for self-enhancement.

Research corroborates the link between dedicated learning time and enhanced performance outcomes. Regular, structured intervals for personal development aren't just feel-good sessions — they're instrumental in boosting competence and confidence.

Harnessing the power of time management for personal growth brings a plethora of benefits:

  • Structured learning. Allocating dedicated slots in our day for picking up new skills or studying ensures consistent progress.
  • Reflection time. Periodic introspection, facilitated by effective time management, can spotlight areas to develop or passions we might have overlooked.
  • Resource optimization. When we manage our time, we can also pinpoint resources — books, courses, or mentors — that will catalyze our growth journey.
  • Feedback Integration. Setting aside time for feedback on our personal growth pursuits, such as a new hobby or a professional skill, can shape our journey and refine our approach.

Action Tip: Designate a "Growth Hour" each week. This uninterrupted hour could be spent reading a personal development book, practicing a new language, or even brainstorming your goals. Over time, these hours become a treasure trove of learned skills and experiences.

Harness the Power of Time

How can we harness the power of time in our lives? Here are some ideas to start with:

  • Scheduled breaks. Every hour, take a 5-minute break. Stretch, breathe, or sip on your favorite beverage. These pauses rejuvenate the mind.
  • Digital detox. Allocate one day a week free from screens. Experience the world with your five senses and discover time you never knew you had.
  • The "two-minute" rule. If a task takes less than two minutes, tackle it instantly. This simple rule minimizes procrastination.
  • Set clear boundaries. Dedicate specific hours for work, leisure, and rest. A balanced life begins with clear demarcations.
  • Time block activities. Allocate specific times for different activities. Whether it’s reading a book or attending a workshop, give everything a slot.
  • Prioritize sleep. Cultivate a consistent bedtime routine. As your sleep quality goes up, your productivity does too.
  • Reflect weekly. Spare 10 minutes every week to look back at your achievements. Recognize what worked, and fine-tune what didn’t.

Summing Up

As you navigate the maze of tasks and commitments, remember that time management isn’t just about doing more; it's about being more. It’s the key to unlocking avenues of growth you never knew existed. So, go ahead, manage those minutes, and watch as they blossom into chapters of personal evolution. Reframe is here to support your journey of becoming the best version of you!

Tick-tock goes the clock, marking the unceasing rhythm of time. In the hustle and bustle of modern life, the hours can blur into days, days into weeks, and before we know it, another year has passed. 

But what if we could take the reins and shape our days into a masterpiece of productivity, personal growth, and peace? Welcome to the transformative world of time management! This isn’t just about squeezing tasks into a calendar — it's about crafting a life where every moment is an opportunity, waiting to be seized. Managing your time well might just be the key to unlocking your fullest potential. 

1. Skyrocket Your Focus

Ever feel like you’re trying to juggle a hundred things at once, and they all keep dropping? Let’s be honest: in our fast-paced world, maintaining focus isn’t easy.

The many tasks and responsibilities crowding our mental space impair our brain's ability to prioritize. It's like having too many tabs open on the computer — everything starts to lag. However, effective time management techniques allow us to declutter our mental workspace.

The reason has to do with the brain. By streamlining our schedules, the brain's prefrontal cortex — our planning and decision-making hub — can function at its best. By allocating specific blocks of time for tasks, we reduce the brain's cognitive load. Without the constant stress of decision-making about what to do next, the brain saves energy and the prefrontal cortex performs more efficiently.

Scheduling tasks also make us less prone to being pulled in multiple directions. That notification ping suddenly seems less urgent when we’re in our designated “deep work” time. 

As a result, we can get into what psychologist Mihaly Csikszentmihalyi identified as “flow state.” Flow state is pretty amazing: we are completely engrossed in an activity to the point of losing the sense of time and self (in a good way!). There are many examples of flow state: a mathematician or scientist working on a challenging problem and becoming so absorbed that they don't notice hours passing by, a musician who becomes one with their instrument, playing without consciously thinking about the next note, or a programmer deeply focused on writing code and effortlessly solving problems as they arise. A well mapped-out schedule makes it easier to slip into this highly productive and satisfying mode, with distractions at bay and a clear task at hand.

Action Tip: Start small! If you’re new to time management, begin by blocking out just 30 minutes of undisturbed, focused time for a priority task, slowly increasing this interval as you become accustomed. By consistently practicing and expanding these periods of focused work, you'll harness your brain's potential and see tangible results in your productivity and mental clarity!

2. Boost Your Mental Well-Being

How does managing our hours and minutes affect our overall mood and mental health? The answer lies in the workings of the amygdala — our brain’s emotional center.

When tasks pile up and deadlines loom, the amygdala gets activated, leading to stress or anxiety. Meanwhile, the release of stress hormones (such as cortisol) increases, sabotaging our mental well-being over time.

However, by managing our time effectively, we can reduce unexpected stressors and improve our mental well-being. The Journal of Positive Psychology found that people who feel in control of their time often experience a significant decrease in anxiety and depressive symptoms. This effect is linked to the brain's reward pathways being activated when tasks are completed, releasing mood-enhancing neurotransmitters such as dopamine.

Action Tip: Try the “Three Task Rule.” Each day, prioritize three main tasks to accomplish. By keeping your immediate goals attainable, you reduce overwhelm and boost feelings of achievement. Once they're done, anything else you finish is a bonus!

3. Supercharge Your Self-Esteem

Self-esteem is the foundation of how we view ourselves and, by extension, how we navigate the world around us. And interestingly, the simple act of managing our time can fuel our self-esteem.

Self-esteem is rooted in neural pathways in our brain. Achieving tasks and meeting goals (no matter how big or small) activates our brain's reward circuits, releasing dopamine and leading to feelings of pleasure, motivation, and reward. When we regularly complete tasks thanks to stellar time management, the brain gets frequent doses of dopamine, reinforcing feelings of achievement and self-worth. Each checkmark on our to-do list is like the brain’s way of saying, "We got this!" 

Look at the ripple effects time management has on self-worth:

  • Sense of accomplishment. Every task we conquer reinforces our belief in our capabilities, acting as a testament to our competence.
  • Clarity and direction. Knowing where our time goes eliminates the fog of ambiguity. With a clear roadmap, we’re more confident in our journey.
  • Reduced self-criticism. Timely completion of tasks means fewer reasons for our inner critic to emerge. It’s easier to be kinder to ourselves when we see tangible results!
  • Empowerment. The control we exert over our time translates into a broader sense of control over our lives, bolstering our self-efficacy.

Action Tip: At the end of each week, jot down three things you accomplished, thanks to your time management skills. They don't have to be monumental. Even small wins can make a big difference in our self-esteem. Reviewing these achievements fosters a regular self-affirmation routine, fortifying our self-worth.

4. Strengthen Your Decision-Making Abilities

From choosing the best work project to pursue to deciding what's for dinner tonight, life constantly throws a myriad of choices our way. Some decisions are straightforward, while others can have us tossing and turning in indecision. But here's the kicker: mastering time management can be like enrolling in a gym for our decision-making muscles. 

At its core, decision-making is a complex cognitive process orchestrated by the brain's prefrontal cortex. Each decision — especially the significant ones — requires mental energy and a clear headspace. But here's where it gets tricky: the brain, like every body part, has an energy limit.

The phenomenon of "decision fatigue" is real. Studies show that as we make more decisions throughout the day (especially without breaks or structure), the quality of our choices can deteriorate. This decline is due to the mental resources being sapped with every decision made, leading to hasty conclusions or decision avoidance.

However, structured time management can act as a buffer against decision fatigue. With tasks mapped out, we’re not juggling decisions or second-guessing ourselves on the fly.

By allocating specific periods of time to evaluate choices, we prevent the rapid drain of cognitive resources and allow for more consistent, higher quality decision making. Time management ensures that we tackle critical choices when we’re mentally fresh, reserving our prime cognitive periods for the decisions that matter the most. As an extra bonus, knowing that we’ve set aside ample time to weigh options boosts our confidence!

Action Tip: Try the "Two Minute Rule." If a decision can be made in two minutes or less, make it immediately. This principle prevents minor decisions from clogging your cognitive pipeline, freeing up mental resources for weightier choices.

5. Nurturing Relationships

In the whirlwind of modern living, nurturing connections with others can sometimes fall by the wayside. However, time management can help us give each relationship its due, come rain or shine.

Relationships, at their core, are built and sustained through quality time and genuine interactions. Our brains, however, are not particularly adept at genuine multitasking (despite what some pop psychology theories claim). When we juggle too many things at once — including relationships — the quality of our engagement drops. 

Enter time management! By designating uninterrupted slots for our loved ones, we’re ensuring our brain is fully present, enhancing the quality of those interactions.

Mastering the clock can work wonders for our connections in multiple ways:

  • Quality over quantity. Setting aside dedicated moments means we’re wholly present. It's not about how long, but how well we spend our time together.
  • Reduced resentment. By effectively managing time, we avoid over-committing and then resenting missed personal engagements.
  • Balance in bonds. Proper time allocation ensures we’re not unintentionally sidelining any relationship. Friends, family, and partners — everyone gets their slice of our time.
  • Stress reduction. Knowing we’ve alloted time for personal interactions reduces the mental strain of trying to “fit them in.” Less stress equals more genuine, joyful interactions.

Action Tip: Initiate a "Tech-Free Hour" at least once a week. During this time, put away all gadgets and immerse yourself in face-to-face interactions. This doesn’t only improve the quality of your engagements; it also gives your brain a much-needed break from screen time!

6. Dive Into New Experiences

From the aroma of a new cuisine to the thrill of hiking Machu Picchu, every new experience adds a unique hue to our lives. But with our bustling schedules and endless to-dos, diving into them might feel like a pipe dream. The secret? Time management! When done right, it opens doors to new worlds waiting to be explored.

Did you know that our brain has an intrinsic love affair with new experiences? Encountering something new sparks activity in the brain's reward centers, releasing feel-good neurotransmitters such as dopamine. A study published in Neuron highlighted how novelty enhances learning and memory by stimulating the brain's hippocampus. Our brains are wired to reward us for curiosity and exploration! 

Fresh experiences also diversify our perspectives and foster cognitive flexibility, which makes us better problem solvers, turns us into more creative thinkers, and boosts our overall well-being.

Properly scheduling our days ensures we have specific pockets of time dedicated to trying something new, whether that’s a hobby or a spontaneous adventure. No more endless “all work and no play” loop!

Finally, just as our brain loves novelty, it also thrives on the joy of anticipation. Planning new experiences and ensuring that we have time for them gives us something to look forward to, heightening the overall pleasure.

Action Tip: Designate a "New Experience Day" each month. This doesn't necessarily mean booking a flight to an exotic destination (though if you can, go for it!). It could be as simple as trying a new type of cuisine, picking up a musical instrument, or even attending a local workshop. Keep it varied, and let curiosity be your compass!

7. Enjoy Quality Sleep

From the soft embrace of your pillow to the gentle lull of nighttime sounds, sleep is not just a break — it's essential for life. But how often do we find ourselves wishing for “five more minutes” in the morning or tossing and turning with a restless mind at night? As it turns out, time management can be the remedy to these sleep blues.

To appreciate how time management aids sleep, we must first take a look at our internal clock — our circadian rhythm. This biological system, driven by the brain's suprachiasmatic nucleus, regulates our sleep-wake cycle. It syncs with external cues, mainly light, to tell us when to feel alert and when to wind down.

However, our modern lives, brimming with activities, notifications, and deadlines, can sometimes throw this rhythm off-balance. The result? Disrupted sleep patterns. According to research, misaligned daily routines can lead to sleep disturbances and even sleep disorders.

By optimizing time management, we can ensure that our activities align better with our body's natural sleep-wake preferences, promoting higher-quality sleep. By allocating tasks efficiently, we can maintain a regular bedtime and wake-up time, anchoring our circadian rhythm. Knowing we’ve efficiently used our day also diminishes nighttime worries about pending tasks, creating a peaceful mental space conducive to sleep.

Action Tip: Craft a “Power-Down Hour.” Dedicate the last hour before bed to soothing activities like reading a physical book, listening to calming music, or practicing gentle stretches. This creates a mental buffer, separating the hustle of the day from the tranquility of the night.

8. Boost Physical Health

What’s the secret sauce that not only streamlines our day but also adds a zesty zing to our health? You guessed it: time management. Managing our hours effectively isn’t just about acing that work project or decluttering our space — it's the ticket to a fitter, healthier life!

Physical health and time management may seem worlds apart, but they're intricately connected. First off, consider stress. It’s the cause of a host of health issues, from headaches to heart disease. And one of the chief culprits of chronic stress is poor time management. The relentless rush caused by missed deadlines and over commitments can skyrocket our cortisol levels, the body's primary stress hormone.

By managing our time better, we create a more harmonious environment for our body, reducing stressors and allowing space for health-promoting activities.

Harnessing time management in our favor brings a plethora of physical benefits:

  • Regular exercise. With our day mapped out, we can pencil in consistent workout slots. Regular exercise is linked with countless perks, from cardiovascular health to mood elevation.
  • Balanced meals. Instead of that rushed grab-and-go snack, time management means we can plan, prepare, and enjoy nutritious, balanced meals. Proper nutrients are our body’s building blocks!
  • Ample rest. By optimizing our schedule, we make sure our body gets the downtime it needs, whether that’s through quality sleep or short relaxation breaks to rejuvenate during the day.

Action Tip: Initiate a "15-Minute Move" every day. Even if your day is jam-packed, taking just 15 minutes for a brisk walk, a short yoga session, or some quick stretches can make a world of difference. It breaks the sedentary pattern and gives your body a much-needed energy boost!

9. Cultivate Mindfulness and Gratitude

Our ever-buzzing modern lives can mean our minds are always on the move, seldom at rest. Amid this chaos, the practice of mindfulness, which centers on being present and fully engaged in the moment, has come to the spotlight. And for good reason!

Research from Harvard Medical School reveals that mindfulness meditation can physically change the structures of the brain. This practice can increase the density of the gray matter in regions linked to learning, memory, and emotion regulation. Similarly, the act of expressing gratitude isn’t just good vibes. Studies in the Journal of Psychosomatic Research have shown that gratitude can improve sleep quality, reduce inflammation, and boost overall well-being.

So, where does time management fit into this radiant picture? By intentionally allocating moments for these practices in your schedule.

Time management as a tool to enhance mindfulness and gratitude might sound counterintuitive, but the dividends are immense:

  • Dedicated “me” moments. Having a set time, even if it’s just a few minutes, ensures that mindfulness and gratitude aren’t just afterthoughts; they become integral parts of our day.
  • Decreased stress. Mindfully managing our day can diminish that overwhelming sensation of perpetual rush, allowing us to engage more deeply with tasks and experiences.
  • Enhanced appreciation. By marking specific moments for gratitude, we train our brain to naturally seek out the positive, enriching our daily experiences.
  • Improved emotional regulation. Mindfulness, as a byproduct of a well-managed routine, can foster better control over our emotions, making stormy days a bit easier to navigate.

Action Tip: Start your day with a "5-Minute Focus." Before diving into the hustle, spend five minutes in quiet reflection. Engage in deep breathing, soak in your surroundings, and list three things you're grateful for. This sets a serene, appreciative tone for the rest of your day.

10. Unveil Personal Growth Opportunities

Ever had that exhilarating feeling of learning a new skill or diving deep into a long-neglected passion? That's personal growth in action — and time management can help you get there. Organizing our days can open doors to personal development and enriching experiences.

Personal growth isn't a mere buzzword; it's deeply rooted in our human psyche. In his “hierarchy of needs,” psychologist Abraham Maslow placed self-actualization — the pursuit of realizing our potential — at the pinnacle. It’s a testament to our innate drive to evolve, learn, and flourish.

But — and it's a significant "but” — modern life can feel like a whirlwind of responsibilities, leaving little room for individual pursuits. Enter time management, the key to carving out space in our schedule for self-enhancement.

Research corroborates the link between dedicated learning time and enhanced performance outcomes. Regular, structured intervals for personal development aren't just feel-good sessions — they're instrumental in boosting competence and confidence.

Harnessing the power of time management for personal growth brings a plethora of benefits:

  • Structured learning. Allocating dedicated slots in our day for picking up new skills or studying ensures consistent progress.
  • Reflection time. Periodic introspection, facilitated by effective time management, can spotlight areas to develop or passions we might have overlooked.
  • Resource optimization. When we manage our time, we can also pinpoint resources — books, courses, or mentors — that will catalyze our growth journey.
  • Feedback Integration. Setting aside time for feedback on our personal growth pursuits, such as a new hobby or a professional skill, can shape our journey and refine our approach.

Action Tip: Designate a "Growth Hour" each week. This uninterrupted hour could be spent reading a personal development book, practicing a new language, or even brainstorming your goals. Over time, these hours become a treasure trove of learned skills and experiences.

Harness the Power of Time

How can we harness the power of time in our lives? Here are some ideas to start with:

  • Scheduled breaks. Every hour, take a 5-minute break. Stretch, breathe, or sip on your favorite beverage. These pauses rejuvenate the mind.
  • Digital detox. Allocate one day a week free from screens. Experience the world with your five senses and discover time you never knew you had.
  • The "two-minute" rule. If a task takes less than two minutes, tackle it instantly. This simple rule minimizes procrastination.
  • Set clear boundaries. Dedicate specific hours for work, leisure, and rest. A balanced life begins with clear demarcations.
  • Time block activities. Allocate specific times for different activities. Whether it’s reading a book or attending a workshop, give everything a slot.
  • Prioritize sleep. Cultivate a consistent bedtime routine. As your sleep quality goes up, your productivity does too.
  • Reflect weekly. Spare 10 minutes every week to look back at your achievements. Recognize what worked, and fine-tune what didn’t.

Summing Up

As you navigate the maze of tasks and commitments, remember that time management isn’t just about doing more; it's about being more. It’s the key to unlocking avenues of growth you never knew existed. So, go ahead, manage those minutes, and watch as they blossom into chapters of personal evolution. Reframe is here to support your journey of becoming the best version of you!

Alcohol and Mental Health
2023-07-12 9:00
Alcohol and Mental Health
Stress Dreams: What They Are and How To Stop Them
This is some text inside of a div block.

If you’ve ever had a stress dream, you know just how unpleasant and distressing they can be. We can prevent them by taking steps to reduce our stress, manage our stress more effectively, and get a better night’s rest.

16 min read

Take Control of Your Stress With Reframe

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!

Read Full Article  →

You’re being chased! No matter what you do, you just can’t seem to get away. Or you’re running late to work, but you just can’t seem to get there. Or you need to get to the airport, but your passport suddenly disappears into thin air. Dreams like these — stress dreams — are no fun, and they can cause lingering anxiety throughout the day. 

If you’ve ever had a stress dream, you know just how unpleasant they are. But what causes them, and how can we get rid of them? Let’s dive in.

What Are Stress Dreams?

Stress dreams are vivid, intense, distressing dreams caused by stress or anxiety. They usually occur during our REM (rapid eye movement) cycle, which is when we typically do most of our dreaming. 

Unlike nightmares that wake us up with a bolt of fear or terror, stress dreams wake us up after progressively heightening our level of stress. They’re linked to increases in cortisol — the stress hormone — and often a feeling of impending or heightening doom. In general, stress dreams are often more frustrating than they are frightening, particularly if they’re recurring. 

Everyone’s dreams can be different, but these are some of the more common ones:

  • Teeth falling out: This is one of the most common dreams associated with stress. It tends to occur in people who grind their teeth at night, which itself is a sign of stress. It can have different meanings signifying personal loss, such as death, loss of a job, or loss of relationship. 
  • Being chased: This is another common stress dream that could be associated with the feeling of being trapped or a worry that we can’t escape from.
  • Missing an important event: This could represent a real-life fear of missing something important, such as an exam, a flight, the first day of work, a celebration, etc. 
  • Being naked in public: This dream is also quite common, and it’s typically linked to feelings of inferiority or anxiety about how people perceive us, or a fear of being judged.

Other common stress dreams might focus on topics such as infidelity, being back at school, falling, being attacked, or death. 

What Causes Stress Dreams?

As the name implies, stress dreams are caused by psychological stress: they typically occur when we’re feeling anxious, stressed, or under extreme pressure. For instance, if we’re stressed about a deadline at work, we might dream that we forgot to finish the project or that we got fired for not finishing it in time. 

These factors make stress dreams more likely to occur: 

  • Stressful events: This is perhaps the most obvious. Being stressed about particular situations — such as work, school, relationships, health, or finances — can cause worries to seep into our dreams. For instance, maybe we were diagnosed with an illness, just lost a loved one, are going through a difficult break up, or are experiencing financial challenges. Any of these stressors might trigger a stress dream.

    Interestingly, even stressful world events can trigger stress dreams. For instance, one study found that during the COVID-19 pandemic, people slept more, but experienced lower quality sleep due to bad dreams and nightmares.
  • Our thoughts: Similarly, researchers have found that the thoughts we have before sleep tend to dominate the content of our dreams. In other words, if we’re obsessively worrying about something before we fall asleep, our chances of dreaming about it increase.
  • Anxiety disorders: Perhaps unsurprisingly, an anxiety disorder might increase our risk of having stress dreams. For instance, researchers have found that people with generalized anxiety disorder (GAD) tend to have more bad dreams than those without the condition. Sadly, these dreams are linked to increased anxiety during the day, creating a vicious cycle that worsens anxiety and sleep quality. 
  • Trauma: Studies indicate that war veterans and other people who have endured a traumatic experience or suffer from post-traumatic stress disorder (PTSD) can struggle with trauma-related stress dreams. For instance, being the victim of a sexual assault may contribute to having stress dreams. 
  • Sleep reactivity: Sleep reactivity is the degree to which stress disrupts our sleep. Genetics, neurobiological factors, and environmental stressors all play a role in our individual sleep reactivity. The more reactive we are, the greater our risk of developing a sleep disorder, such as insomnia. Heightened sleep reactivity causes worse sleep, decreased stress coping, and elevated stress levels.

Are There Any Benefits to Stress Dreams? 

Interestingly, sometimes stressful dreams can be beneficial, helping us prepare for something important. For instance, one study noted that students who had a stress dream before taking the medical school entrance exam performed better than those who didn’t have a stress dream.

Another study found that dreaming about a stressful event can help us mentally prepare us to tackle a task at hand. For example, an anxious dream about an important presentation might help us actually present better. 

One explanation for this could be the “social threat simulation theory,” which is the idea that dreams prepare us for social stress. This theory states that dreaming about threatening events has a biological function, making dreaming a useful, insightful teacher. 

Why Are Stress Dreams Problematic?

Besides being unpleasant, stress dreams can be problematic since they can interfere with our quality of sleep. Research has found that stress is a significant predictor of poor sleep: the more stressed we are, the more disturbed our sleep will be. Unfortunately, sleep problems can then lead to more stress, creating a vicious cycle. 

Quality sleep is important for our physical, mental, and emotional health, including our metabolism, energy levels, mood, and immune function. Research suggests that just a single night of sleep deprivation can cause us to age faster. However, good sleep patterns have actually been shown to add years to our life. If we’re continually stressed, chances are our sleep — and thereby our health — is taking a hit. 

How Can We Stop Stress Dreams? 

We might not be able to get rid of stress dreams altogether, but we can reduce our chances of having one. We can do this by taking steps to reduce our stress levels, manage our stress more effectively, and get a better night’s rest. Here are a few tips that can help: 

  • Practice constructive worry: Constructive worry can help us better manage our worries, fears, and anxieties. We can practice this each day by sitting down with a piece of paper and dividing it into two columns. On the left, write the worries that are most likely to keep you up at night. On the right, note a couple of steps you can take to tackle that worry (small steps count!). This practice helps us feel as though we’re more in control of our stress and worry. Plus, the sheer act of writing things out acts as a release. 
  • Journal: Journaling can be a powerful tool for managing stress and exploring our emotions. Oftentimes, the act of writing things down, such as our worries, fears, or anxieties, helps release them. It can also be helpful to journal about our stress dreams and approach them with a curious mindset. For instance, try asking yourself what the dream was trying to tell you and then write about it. This can also help us track our dreams and identify any patterns or triggers.
  • Practice relaxation techniques: Relaxation techniques can help relax our mind and body and they’re effective at helping reduce stress. Mindfulness, deep breathing, guided meditation, and progressive muscle relaxation are some of the most beneficial. They can help activate our parasympathetic nervous system, a network of nerves that relaxes our body after periods of stress or danger.  
  • Practice good sleep hygiene: To promote relaxation and sleep, it’s important to have good sleep hygiene and to create an environment that is optimal for sleep. Experts recommend keeping our room quiet, dark, and cool (65℉, 18.5℃), as this helps promote sleep. We should also aim to go to bed and wake up at the same time each day, and eliminate blue-screen technology (computers, televisions, phones) at least 30 minutes before bed. 
  • Develop an evening relaxation routine: Try to incorporate an evening relaxation routine before shutting off the lights, such as taking a bath, doing some light stretching, meditating, journaling, or reading. 

Remember to be patient. We can’t expect our stress to vanish by practicing these just once, or even just for a week. We need to be consistent and stick with them. Over time, they’ll help lower our stress levels and prevent stress dreams from occurring.

When To Get Help With Stress Dreams

Those of us who’ve tried to manage stress dreams on our own and are still struggling with sleep issues should talk to a medical professional. They can evaluate our symptoms and determine appropriate treatment, which may involve psychotherapy, medications, or a combination of the two. 

Similarly, if we find that these types of dreams are causing significant distress and impacting our life, it’s wise to consider additional professional support from a mental health provider.

In general, we should seek professional help after 1 month of 3 or more nights of trouble falling asleep, staying asleep, or waking up early. 

Finally, if you’re turning to alcohol to help manage stress or drinking excessively to “unwind,” this can harm your health and well-being, especially in the long run. Reframe can help you cut back on drinking and find healthier alternatives to managing stress.

You’re being chased! No matter what you do, you just can’t seem to get away. Or you’re running late to work, but you just can’t seem to get there. Or you need to get to the airport, but your passport suddenly disappears into thin air. Dreams like these — stress dreams — are no fun, and they can cause lingering anxiety throughout the day. 

If you’ve ever had a stress dream, you know just how unpleasant they are. But what causes them, and how can we get rid of them? Let’s dive in.

What Are Stress Dreams?

Stress dreams are vivid, intense, distressing dreams caused by stress or anxiety. They usually occur during our REM (rapid eye movement) cycle, which is when we typically do most of our dreaming. 

Unlike nightmares that wake us up with a bolt of fear or terror, stress dreams wake us up after progressively heightening our level of stress. They’re linked to increases in cortisol — the stress hormone — and often a feeling of impending or heightening doom. In general, stress dreams are often more frustrating than they are frightening, particularly if they’re recurring. 

Everyone’s dreams can be different, but these are some of the more common ones:

  • Teeth falling out: This is one of the most common dreams associated with stress. It tends to occur in people who grind their teeth at night, which itself is a sign of stress. It can have different meanings signifying personal loss, such as death, loss of a job, or loss of relationship. 
  • Being chased: This is another common stress dream that could be associated with the feeling of being trapped or a worry that we can’t escape from.
  • Missing an important event: This could represent a real-life fear of missing something important, such as an exam, a flight, the first day of work, a celebration, etc. 
  • Being naked in public: This dream is also quite common, and it’s typically linked to feelings of inferiority or anxiety about how people perceive us, or a fear of being judged.

Other common stress dreams might focus on topics such as infidelity, being back at school, falling, being attacked, or death. 

What Causes Stress Dreams?

As the name implies, stress dreams are caused by psychological stress: they typically occur when we’re feeling anxious, stressed, or under extreme pressure. For instance, if we’re stressed about a deadline at work, we might dream that we forgot to finish the project or that we got fired for not finishing it in time. 

These factors make stress dreams more likely to occur: 

  • Stressful events: This is perhaps the most obvious. Being stressed about particular situations — such as work, school, relationships, health, or finances — can cause worries to seep into our dreams. For instance, maybe we were diagnosed with an illness, just lost a loved one, are going through a difficult break up, or are experiencing financial challenges. Any of these stressors might trigger a stress dream.

    Interestingly, even stressful world events can trigger stress dreams. For instance, one study found that during the COVID-19 pandemic, people slept more, but experienced lower quality sleep due to bad dreams and nightmares.
  • Our thoughts: Similarly, researchers have found that the thoughts we have before sleep tend to dominate the content of our dreams. In other words, if we’re obsessively worrying about something before we fall asleep, our chances of dreaming about it increase.
  • Anxiety disorders: Perhaps unsurprisingly, an anxiety disorder might increase our risk of having stress dreams. For instance, researchers have found that people with generalized anxiety disorder (GAD) tend to have more bad dreams than those without the condition. Sadly, these dreams are linked to increased anxiety during the day, creating a vicious cycle that worsens anxiety and sleep quality. 
  • Trauma: Studies indicate that war veterans and other people who have endured a traumatic experience or suffer from post-traumatic stress disorder (PTSD) can struggle with trauma-related stress dreams. For instance, being the victim of a sexual assault may contribute to having stress dreams. 
  • Sleep reactivity: Sleep reactivity is the degree to which stress disrupts our sleep. Genetics, neurobiological factors, and environmental stressors all play a role in our individual sleep reactivity. The more reactive we are, the greater our risk of developing a sleep disorder, such as insomnia. Heightened sleep reactivity causes worse sleep, decreased stress coping, and elevated stress levels.

Are There Any Benefits to Stress Dreams? 

Interestingly, sometimes stressful dreams can be beneficial, helping us prepare for something important. For instance, one study noted that students who had a stress dream before taking the medical school entrance exam performed better than those who didn’t have a stress dream.

Another study found that dreaming about a stressful event can help us mentally prepare us to tackle a task at hand. For example, an anxious dream about an important presentation might help us actually present better. 

One explanation for this could be the “social threat simulation theory,” which is the idea that dreams prepare us for social stress. This theory states that dreaming about threatening events has a biological function, making dreaming a useful, insightful teacher. 

Why Are Stress Dreams Problematic?

Besides being unpleasant, stress dreams can be problematic since they can interfere with our quality of sleep. Research has found that stress is a significant predictor of poor sleep: the more stressed we are, the more disturbed our sleep will be. Unfortunately, sleep problems can then lead to more stress, creating a vicious cycle. 

Quality sleep is important for our physical, mental, and emotional health, including our metabolism, energy levels, mood, and immune function. Research suggests that just a single night of sleep deprivation can cause us to age faster. However, good sleep patterns have actually been shown to add years to our life. If we’re continually stressed, chances are our sleep — and thereby our health — is taking a hit. 

How Can We Stop Stress Dreams? 

We might not be able to get rid of stress dreams altogether, but we can reduce our chances of having one. We can do this by taking steps to reduce our stress levels, manage our stress more effectively, and get a better night’s rest. Here are a few tips that can help: 

  • Practice constructive worry: Constructive worry can help us better manage our worries, fears, and anxieties. We can practice this each day by sitting down with a piece of paper and dividing it into two columns. On the left, write the worries that are most likely to keep you up at night. On the right, note a couple of steps you can take to tackle that worry (small steps count!). This practice helps us feel as though we’re more in control of our stress and worry. Plus, the sheer act of writing things out acts as a release. 
  • Journal: Journaling can be a powerful tool for managing stress and exploring our emotions. Oftentimes, the act of writing things down, such as our worries, fears, or anxieties, helps release them. It can also be helpful to journal about our stress dreams and approach them with a curious mindset. For instance, try asking yourself what the dream was trying to tell you and then write about it. This can also help us track our dreams and identify any patterns or triggers.
  • Practice relaxation techniques: Relaxation techniques can help relax our mind and body and they’re effective at helping reduce stress. Mindfulness, deep breathing, guided meditation, and progressive muscle relaxation are some of the most beneficial. They can help activate our parasympathetic nervous system, a network of nerves that relaxes our body after periods of stress or danger.  
  • Practice good sleep hygiene: To promote relaxation and sleep, it’s important to have good sleep hygiene and to create an environment that is optimal for sleep. Experts recommend keeping our room quiet, dark, and cool (65℉, 18.5℃), as this helps promote sleep. We should also aim to go to bed and wake up at the same time each day, and eliminate blue-screen technology (computers, televisions, phones) at least 30 minutes before bed. 
  • Develop an evening relaxation routine: Try to incorporate an evening relaxation routine before shutting off the lights, such as taking a bath, doing some light stretching, meditating, journaling, or reading. 

Remember to be patient. We can’t expect our stress to vanish by practicing these just once, or even just for a week. We need to be consistent and stick with them. Over time, they’ll help lower our stress levels and prevent stress dreams from occurring.

When To Get Help With Stress Dreams

Those of us who’ve tried to manage stress dreams on our own and are still struggling with sleep issues should talk to a medical professional. They can evaluate our symptoms and determine appropriate treatment, which may involve psychotherapy, medications, or a combination of the two. 

Similarly, if we find that these types of dreams are causing significant distress and impacting our life, it’s wise to consider additional professional support from a mental health provider.

In general, we should seek professional help after 1 month of 3 or more nights of trouble falling asleep, staying asleep, or waking up early. 

Finally, if you’re turning to alcohol to help manage stress or drinking excessively to “unwind,” this can harm your health and well-being, especially in the long run. Reframe can help you cut back on drinking and find healthier alternatives to managing stress.

Alcohol and Mental Health
2023-07-12 9:00
Alcohol and Mental Health
7 Effective Time Management Strategies
This is some text inside of a div block.

Kick stress to the curb, and shape your life around your needs with these 7 powerful time management strategies. Discover how to effectively manage your time, reduce stress, and create a more fulfilling life.

10 min read

Reclaim Your Time With Reframe

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!

Read Full Article  →

Time, in its relentless march forward, often feels like an ingredient we just can't seem to get enough of in the kitchen of life. Our daily "menus" are crowded with responsibilities, challenges, and tasks — leaving us feeling overwhelmed and stressed.

But imagine if we could become master chefs, skillfully utilizing each moment to create a satisfying, balanced day. This vision isn’t a lofty, unattainable dream — it’s a tangible reality that can be achieved with effective time management.

Let's sink our teeth into seven powerful strategies for managing time effectively, reducing stress, and becoming experts at cooking up a fulfilling life.

1. Prioritize To Capitalize

Like a master chef choosing the finest ingredients for a signature dish, the first step in effective time management is prioritization.

This strategy requires us to consciously identify the most important tasks that best align with our core goals. Whether it’s professional achievements, personal development, or health improvement, focusing our energy on these tasks first can lead to a sense of fulfillment and control.

This feeling of control, as research suggests, can significantly reduce anxiety and increase satisfaction in life.

Each morning, identify three key tasks. Shape your day around giving these the time and attention they deserve.

2. Schedule for Success

Just as a chef meticulously follows a recipe, scheduling ensures a smooth flow to our day.

Planning our activities in advance ensures that vital tasks get done first, freeing up time for relaxation and self-care. It's a way to boost productivity and reduce unhealthy coping mechanisms, like excessive drinking, when stress arises.

While you’re blocking out your time, include a few designated alcohol-free days each week. This can help you become more intentional about when you do imbibe.

3. Conduct a Time Audit

A time audit can be a real game-changer.

A time audit can help you understand how you spend your time and which tasks are most important to you. By prioritizing these tasks, you can ensure that you are spending your time on the things that matter most.

It can also help zero in on time-wasters that don’t serve you. For example, you might realize that you spend too much time on social media or thoughtlessly checking your inbox. By reducing the time spent on these activities, you can free up more time for productive tasks.

This can help you plan better, reducing stress and anxiety over missed deadlines or unfinished tasks.

What’s more, with less time wasted, you might free up some time for more essential tasks or leisure time.

Here’s how to conduct a time audit:

  1. Decide on a time-tracking method. Choose a time tracking tool that works for you, such as a time tracking app, a spreadsheet, or a pen and paper.
  2. Visualize your ideal day. Before you start tracking your time, think about how you want to spend your time. What are your priorities? What tasks do you need to accomplish? This will help you identify areas where you can improve.
  3. Record yourself for a week. Track your activities over a period of several days to get a better idea of how you're spending your time. Record everything you do, including work tasks, personal tasks, and leisure activities.
  4. Analyze your results. Once you have a week's worth of data, analyze it to identify patterns and areas where you can improve. Look for time-wasting activities and opportunities to streamline your schedule.
  5. Make an action plan. Based on your analysis, create an action plan to help you better manage your time. Set goals, prioritize tasks, and schedule your time more effectively.

Auditing your own time can help you gain a better understanding of how you spend your time identifying areas where you can improve your productivity and manage your time better. This can help you be more productive, reduce stress, and create more time for the things that matter most to you.

4. The Magic of "No"

Embracing the power of "no" is our fourth strategy.

This reinforces — to ourselves and to others — that our time is valuable.

By mindfully declining additional tasks when we're overwhelmed, we can protect our mental health, reduce stress, and make healthier decisions.

Practice being assertive about the ways you’re planning your day. It might transfer to being assertive in other areas of your life.

5. Reflect and Reset

Regular self-reflection is a powerful tool to reduce stress and promote healthy changes.

Building a reflective routine, such as journaling or meditating, can greatly enhance our understanding of how we use time. Here’s how to start:

  • Take breaks. Start by scheduling — and taking! — regular breaks. After 50 minutes of work, allow yourself a 10-minute break. Use a timer or an alarm to aid this along, so that this doesn’t become distracting. You may find that after a while, you’ll find the rhythm yourself without the use of external reminders. But if you need to use those, that’s okay too! The goal is to find what works for you.
  • Reflect routinely. Each day, or a few times a week, spend one of these breaks assessing your time management and jot down your observations in a dedicated journal.

Remember, mastering time management requires practice — as well as patience with ourselves.

6. Delegate and Elevate

Much like a sous-chefs is there to assist a master chef, we can pass certain tasks to others when appropriate. It’s not only okay to ask for help — sometimes, it’s necessary! The first step is accepting this.

Delegation not only eases our workload, but it also allows us to focus more on the tasks we prioritized, leading to effective time management and stress reduction.

7. Set Deadlines

Deadlines help you stay on track and complete tasks on time. Be sure, though, to be realistic when setting deadlines.

If you pack in too much, it might lead to frustration, defeat, or burnout.

It can be helpful to conduct a time audit first to get a clearer sense of how much time certain tasks require.

The Key Takeaways

These seven strategies can help you manage time with gusto. On the other side of this? Time spent more intentionally. Fewer frazzled attempts to reschedule appointments. Less disappointment in yourself.

These time management strategies can kick stress to the curb — and bolster our ability to make healthier choices, like cutting back on alcohol.

Be sure to give yourself the time — and grace — to make the changes you need to be your best you.

Time, in its relentless march forward, often feels like an ingredient we just can't seem to get enough of in the kitchen of life. Our daily "menus" are crowded with responsibilities, challenges, and tasks — leaving us feeling overwhelmed and stressed.

But imagine if we could become master chefs, skillfully utilizing each moment to create a satisfying, balanced day. This vision isn’t a lofty, unattainable dream — it’s a tangible reality that can be achieved with effective time management.

Let's sink our teeth into seven powerful strategies for managing time effectively, reducing stress, and becoming experts at cooking up a fulfilling life.

1. Prioritize To Capitalize

Like a master chef choosing the finest ingredients for a signature dish, the first step in effective time management is prioritization.

This strategy requires us to consciously identify the most important tasks that best align with our core goals. Whether it’s professional achievements, personal development, or health improvement, focusing our energy on these tasks first can lead to a sense of fulfillment and control.

This feeling of control, as research suggests, can significantly reduce anxiety and increase satisfaction in life.

Each morning, identify three key tasks. Shape your day around giving these the time and attention they deserve.

2. Schedule for Success

Just as a chef meticulously follows a recipe, scheduling ensures a smooth flow to our day.

Planning our activities in advance ensures that vital tasks get done first, freeing up time for relaxation and self-care. It's a way to boost productivity and reduce unhealthy coping mechanisms, like excessive drinking, when stress arises.

While you’re blocking out your time, include a few designated alcohol-free days each week. This can help you become more intentional about when you do imbibe.

3. Conduct a Time Audit

A time audit can be a real game-changer.

A time audit can help you understand how you spend your time and which tasks are most important to you. By prioritizing these tasks, you can ensure that you are spending your time on the things that matter most.

It can also help zero in on time-wasters that don’t serve you. For example, you might realize that you spend too much time on social media or thoughtlessly checking your inbox. By reducing the time spent on these activities, you can free up more time for productive tasks.

This can help you plan better, reducing stress and anxiety over missed deadlines or unfinished tasks.

What’s more, with less time wasted, you might free up some time for more essential tasks or leisure time.

Here’s how to conduct a time audit:

  1. Decide on a time-tracking method. Choose a time tracking tool that works for you, such as a time tracking app, a spreadsheet, or a pen and paper.
  2. Visualize your ideal day. Before you start tracking your time, think about how you want to spend your time. What are your priorities? What tasks do you need to accomplish? This will help you identify areas where you can improve.
  3. Record yourself for a week. Track your activities over a period of several days to get a better idea of how you're spending your time. Record everything you do, including work tasks, personal tasks, and leisure activities.
  4. Analyze your results. Once you have a week's worth of data, analyze it to identify patterns and areas where you can improve. Look for time-wasting activities and opportunities to streamline your schedule.
  5. Make an action plan. Based on your analysis, create an action plan to help you better manage your time. Set goals, prioritize tasks, and schedule your time more effectively.

Auditing your own time can help you gain a better understanding of how you spend your time identifying areas where you can improve your productivity and manage your time better. This can help you be more productive, reduce stress, and create more time for the things that matter most to you.

4. The Magic of "No"

Embracing the power of "no" is our fourth strategy.

This reinforces — to ourselves and to others — that our time is valuable.

By mindfully declining additional tasks when we're overwhelmed, we can protect our mental health, reduce stress, and make healthier decisions.

Practice being assertive about the ways you’re planning your day. It might transfer to being assertive in other areas of your life.

5. Reflect and Reset

Regular self-reflection is a powerful tool to reduce stress and promote healthy changes.

Building a reflective routine, such as journaling or meditating, can greatly enhance our understanding of how we use time. Here’s how to start:

  • Take breaks. Start by scheduling — and taking! — regular breaks. After 50 minutes of work, allow yourself a 10-minute break. Use a timer or an alarm to aid this along, so that this doesn’t become distracting. You may find that after a while, you’ll find the rhythm yourself without the use of external reminders. But if you need to use those, that’s okay too! The goal is to find what works for you.
  • Reflect routinely. Each day, or a few times a week, spend one of these breaks assessing your time management and jot down your observations in a dedicated journal.

Remember, mastering time management requires practice — as well as patience with ourselves.

6. Delegate and Elevate

Much like a sous-chefs is there to assist a master chef, we can pass certain tasks to others when appropriate. It’s not only okay to ask for help — sometimes, it’s necessary! The first step is accepting this.

Delegation not only eases our workload, but it also allows us to focus more on the tasks we prioritized, leading to effective time management and stress reduction.

7. Set Deadlines

Deadlines help you stay on track and complete tasks on time. Be sure, though, to be realistic when setting deadlines.

If you pack in too much, it might lead to frustration, defeat, or burnout.

It can be helpful to conduct a time audit first to get a clearer sense of how much time certain tasks require.

The Key Takeaways

These seven strategies can help you manage time with gusto. On the other side of this? Time spent more intentionally. Fewer frazzled attempts to reschedule appointments. Less disappointment in yourself.

These time management strategies can kick stress to the curb — and bolster our ability to make healthier choices, like cutting back on alcohol.

Be sure to give yourself the time — and grace — to make the changes you need to be your best you.

Alcohol and Mental Health
2023-07-12 9:00
Alcohol and Mental Health
Anxiety vs. Depression: What's the Difference? And Which Do I Have?
This is some text inside of a div block.

Feeling anxious, depressed — or both? Gain clarity on your state of mind. Dive into our latest blog, which demystifies these complex emotional states and explores the neuroscience behind them. Uncover simple, research-backed strategies to empower yourself on your journey to better mental well-being. Let's celebrate each step forward together!

8 min read

Reclaim Your Health With Reframe

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!

Read Full Article  →

It's not uncommon to feel down, especially when life gets tough.

But sometimes, our minds can keep us locked in a state of worry or sadness, which might mean we're dealing with something more than just a bad day.

We might be grappling with anxiety, depression — or even both. Understanding these two distinct mental health conditions can allow us to make the right changes towards our mental well-being.

This article explores anxiety and depression, and provides some guidance on signs and symptoms to help untangle the two.

Recognizing the Shadows: Symptoms of Anxiety and Depression

Anxiety and depression are like two sides of the same coin: they share many characteristics but are distinct in crucial ways. Although they are two different mental health conditions, they often share some symptoms and often co-occur.

Anxiety often manifests as a persistent sense of worry or fear; an inability to relax; sleep issues; and physical symptoms, like a racing heart.

Further, anxiety can show up in the following ways:

  • Excessive worrying or stress about the outcome of a situation
  • Feelings of nervousness, worry, or dread
  • Struggling during everyday activities like meeting new people
  • Restlessness
  • Fatigue
  • Trouble concentrating
  • Irritability
  • Muscle tension
  • Panic attacks

On the other hand, depression may present with feelings of sadness and a lack of interest or pleasure in activities. Depression can also surface in these ways:

  • Overwhelming feelings of apathy or hopelessness
  • Feelings of sadness, hopelessness, and reduced energy
  • Thoughts of self-harm or suicide
  • Persistent feelings of sadness
  • Fatigue
  • Changes in appetite or weight
  • Difficulty concentrating
  • Feelings of worthlessness

If you are having thoughts of suicide, please get help now. A crisis hotline provides trained counselors who can walk you through it. If you need immediate help, here’s where to start:

It's worth noting that these symptoms aren't exclusive to one condition or the other.

In fact, it's common for these two to overlap. About half of those diagnosed with depression are also diagnosed with an anxiety disorder. It's critical to consult a mental health professional if we suspect we're experiencing either or both.

It’s important to note that while alcohol is a depressant, drinking exacerbates symptoms of both anxiety and depression.

The Brain's Blueprint: The Neuroscience Behind Anxiety and Depression

Our brain is a command center that influences how we think, feel, and act. Recent studies show that changes in brain structure and function can be linked to both anxiety and depression.

For example, the amygdala, a complex area of the brain that processes emotions like fear, tends to be more active in people with anxiety.

In contrast, depression is often linked to changes in the prefrontal cortex — the area responsible for regulating emotions and making decisions.

Recognizing these neurological factors helps us understand that anxiety and depression aren't merely states of mind — they involve physical changes in our brain. These changes can be addressed through various approaches, like therapy, medication, cutting back or drinking, or a combination of these.

The Shift: Empowering Ourselves to Create Change

Understanding our mental health condition isn't just about naming our experiences — it's about finding pathways to better well-being.

By acknowledging that we might be dealing with anxiety or depression (or both), we're taking the first step in the right direction. Here are some changes that can help us on this journey:

  1. Exercise. Regular physical activity boosts our mood by stimulating the brain to release 'feel-good' chemicals like endorphins.
  2. 
Meditation. Mindfulness helps us stay present and reduces anxiety by curbing overthinking. Research shows it can actually rewire our brain for the better, warding off symptoms of anxiety or depression.

  3. Healthy eating. A balanced diet impacts our brain health. Consuming a variety of fruits, vegetables, lean proteins, and whole grains can help improve our mood.
  4. Cut back. If you are self-medicating with alcohol, it can actually make matters worse. Re-examine your drinking habits and try making small changes to cut back.

It's crucial to remember that while these steps can improve our well-being, they aren't replacements for professional help. Only a mental health professional can provide a diagnosis and a tailored treatment plan.

The Road Ahead: Courage and Commitment on Our Journey

Anxiety and depression aren't choices, but how we address them can be. It takes courage to face our mental health challenges, but with understanding, resources, and support, we're not alone in our journey.

Keep in mind this article can provide insights towards this journey, but it is in no way a substitute for a professional diagnosis and treatment.

Remember, feeling empowered is not about getting rid of all stress or completely eliminating alcohol from our lives — it’s about making small, manageable changes that steer us towards mental wellbeing. Each step forward is a victory.

It's not uncommon to feel down, especially when life gets tough.

But sometimes, our minds can keep us locked in a state of worry or sadness, which might mean we're dealing with something more than just a bad day.

We might be grappling with anxiety, depression — or even both. Understanding these two distinct mental health conditions can allow us to make the right changes towards our mental well-being.

This article explores anxiety and depression, and provides some guidance on signs and symptoms to help untangle the two.

Recognizing the Shadows: Symptoms of Anxiety and Depression

Anxiety and depression are like two sides of the same coin: they share many characteristics but are distinct in crucial ways. Although they are two different mental health conditions, they often share some symptoms and often co-occur.

Anxiety often manifests as a persistent sense of worry or fear; an inability to relax; sleep issues; and physical symptoms, like a racing heart.

Further, anxiety can show up in the following ways:

  • Excessive worrying or stress about the outcome of a situation
  • Feelings of nervousness, worry, or dread
  • Struggling during everyday activities like meeting new people
  • Restlessness
  • Fatigue
  • Trouble concentrating
  • Irritability
  • Muscle tension
  • Panic attacks

On the other hand, depression may present with feelings of sadness and a lack of interest or pleasure in activities. Depression can also surface in these ways:

  • Overwhelming feelings of apathy or hopelessness
  • Feelings of sadness, hopelessness, and reduced energy
  • Thoughts of self-harm or suicide
  • Persistent feelings of sadness
  • Fatigue
  • Changes in appetite or weight
  • Difficulty concentrating
  • Feelings of worthlessness

If you are having thoughts of suicide, please get help now. A crisis hotline provides trained counselors who can walk you through it. If you need immediate help, here’s where to start:

It's worth noting that these symptoms aren't exclusive to one condition or the other.

In fact, it's common for these two to overlap. About half of those diagnosed with depression are also diagnosed with an anxiety disorder. It's critical to consult a mental health professional if we suspect we're experiencing either or both.

It’s important to note that while alcohol is a depressant, drinking exacerbates symptoms of both anxiety and depression.

The Brain's Blueprint: The Neuroscience Behind Anxiety and Depression

Our brain is a command center that influences how we think, feel, and act. Recent studies show that changes in brain structure and function can be linked to both anxiety and depression.

For example, the amygdala, a complex area of the brain that processes emotions like fear, tends to be more active in people with anxiety.

In contrast, depression is often linked to changes in the prefrontal cortex — the area responsible for regulating emotions and making decisions.

Recognizing these neurological factors helps us understand that anxiety and depression aren't merely states of mind — they involve physical changes in our brain. These changes can be addressed through various approaches, like therapy, medication, cutting back or drinking, or a combination of these.

The Shift: Empowering Ourselves to Create Change

Understanding our mental health condition isn't just about naming our experiences — it's about finding pathways to better well-being.

By acknowledging that we might be dealing with anxiety or depression (or both), we're taking the first step in the right direction. Here are some changes that can help us on this journey:

  1. Exercise. Regular physical activity boosts our mood by stimulating the brain to release 'feel-good' chemicals like endorphins.
  2. 
Meditation. Mindfulness helps us stay present and reduces anxiety by curbing overthinking. Research shows it can actually rewire our brain for the better, warding off symptoms of anxiety or depression.

  3. Healthy eating. A balanced diet impacts our brain health. Consuming a variety of fruits, vegetables, lean proteins, and whole grains can help improve our mood.
  4. Cut back. If you are self-medicating with alcohol, it can actually make matters worse. Re-examine your drinking habits and try making small changes to cut back.

It's crucial to remember that while these steps can improve our well-being, they aren't replacements for professional help. Only a mental health professional can provide a diagnosis and a tailored treatment plan.

The Road Ahead: Courage and Commitment on Our Journey

Anxiety and depression aren't choices, but how we address them can be. It takes courage to face our mental health challenges, but with understanding, resources, and support, we're not alone in our journey.

Keep in mind this article can provide insights towards this journey, but it is in no way a substitute for a professional diagnosis and treatment.

Remember, feeling empowered is not about getting rid of all stress or completely eliminating alcohol from our lives — it’s about making small, manageable changes that steer us towards mental wellbeing. Each step forward is a victory.

Alcohol and Mental Health