Whether it’s financial stress or conflict with a loved one, discover what triggers your anxiety. Unveil practical techniques to find inner peace and resilience — and embrace support when you need it — all in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine standing on a skyscraper at the heart of a bustling metropolis. For most of us, this evokes a sense of awe and wonder. But for Emma, it is a source of unease. Each time she looks down, her heart races, her palms dampen, and her breath quickens. She’s queasy. Emma's anxiety trigger, like the skyline before her, looms large.
Anxiety triggers are unique to each of us, yet they all evoke a visceral, overwhelming response. Their power lies not in the physical threat they pose, but in the invisible grip they have on us.
But Emma refuses to succumb to the grip of her anxiety. Armed with powerful coping strategies, she reclaims inner peace amidst the discomfort.
What are some common triggers for anxiety? Join us as we delve into the intricacies of personal anxiety triggers. In this article, we’ll explore common anxiety triggers, analyze examples of anxiety triggers, and look into the practical techniques that can empower you to face them head-on.
Health concerns are among some of the most common anxiety triggers. These can be rooted in our fear of the unknown, of our own mortality, or of the prospect of pain, financial distress, or discomfort.
It's vital to remember that concern for our health is a valid fear. This anxiety can be mitigated by practicing relaxation techniques, staying on top of our preventive care and other medical treatment, and maintaining an open dialogue with our healthcare providers.
Reducing the sense of uncertainty can lessen fear, enabling us to manage health-related anxiety more effectively.
When it comes to common anxieties, financial instability or unexpected expenses can cause significant unease.
Financial distress is often accompanied by feelings of uncertainty or helplessness.
Manage this trigger by developing a realistic budget and seeking out financial resources — or financial advice from a professional, if it is available to you.
Excessive workloads, tight deadlines, and challenging office dynamics can stoke anxiety. Unemployment can also be extremely stressful.
Learning to prioritize tasks, take regular breaks, and foster a healthy work-life balance can effectively manage this stress. Building supportive relationships at work and creating an organized work environment can also mitigate work-related anxiety.
And if it’s unemployment wreaking havoc on your mental health, consider seeking out professional feedback on your resume and job-search strategy.
Conflicts or disputes with friends and loved ones can induce anxiety. Effective ways to navigate these situations include open, honest communication, utilizing conflict resolution strategies, or seeking mediation or family therapy when necessary. Understanding and validating each other's feelings can also contribute significantly to conflict resolution.
It's crucial to remember that all relationships have ups and downs. Healthy communication, empathy, setting boundaries, and professional guidance can help navigate these challenges. You should also feel empowered to sever ties from people — including family — who cause you repeated harm or are abusive.
For some, social situations can be anxiety-inducing. This could be due to fear of judgment, a sense of inadequacy, or past negative experiences.
To manage this, we can work on building social skills, practice self-affirmations, and seek professional help when needed. Joining supportive groups with similar interests can also help improve social confidence.
To manage a tendency towards perfectionism, it's important to practice self-compassion, set realistic goals, and seek therapy or counseling if needed.
Failure is a part of life, but the fear of failure can be a potent source of anxiety. Reframing our perspective on failure — viewing it as a learning opportunity rather than a catastrophe — can significantly diminish this fear.
Celebrate effort and growth, not just success!
Trauma can be a major anxiety trigger. It can encompass emotional or physical abuse, neglect, loss of a loved one, childhood bullying, natural disasters, accidents, terrorism, witnessing a violent incident, and experiencing discrimination, such as racism. Sometimes a word, a sound, a smell, or a place can derail you — reminding you of a traumatic event or time.
Post-traumatic stress syndrome (PTSD) can arise from experiencing trauma — in fact, 1 in 3 people develop PTSD. To manage PTSD and other symptoms of trauma, it's important to seek therapy or counseling, practice self-care, and consider joining a support group. Symptoms can be severe and include panic attacks and suicidal ideation.
If you are experiencing 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:
Unexpected changes in our daily routine or lifestyle can induce anxiety.
New places, experiences, or situations — these can all trigger anxiety. The unfamiliar can seem daunting, but preparation and gradual exposure to new environments can help manage this.
Incorporating flexibility into our routine and adopting a mindset that embraces change can help manage this anxiety trigger. Starting with small steps can make the process less overwhelming. Viewing change as an opportunity for growth can also be beneficial.
Anxiety can sometimes be triggered by stimulating substances. Too much caffeine, for instance, can make you jittery — and can lead to anxiety and other uncomfortable symptoms. If you’ve been feeling overstimulated, take a look at your caffeine intake, including energy drinks, teas, and sodas in addition to coffee.
It’s not just stimulants, though. Drinking can also worsen anxiety, as it changes your brain’s chemistry. Consider cutting back on alcohol as a way to reduce anxiety.
Certain medications can also send you spiraling. Talk to your healthcare provider about your symptoms if you take medications; they could be playing a role in your anxiety.
It's important to practice good sleep hygiene, such as sticking to a regular sleep schedule and avoiding screens before bedtime. Avoid drinking aa a way to help you get to sleep, as this actually worsens sleep quality throughout the night.
Uncertainty about the future is a common trigger for anxiety. It can lead us down a path of endless 'what ifs.'
Mindfulness techniques, which encourage us to stay present and focus on the here and now, can help reduce this fear. Additionally, setting realistic, achievable goals can provide a sense of direction and reduce anxiety about the future.
Personal or global crises — such as a pandemic, natural disasters, or climate change — often spark anxiety. It's natural to feel overwhelmed in such situations.
Find a balance, a way to stay informed without over-consuming news. Limit your news consumption to a certain amount of time (e.g., 10 minutes) and avoid doing so right before bedtime, for example. Connecting with loved ones and practicing self-care can help manage this anxiety.
Find a way, too, to connect with your community. Define what causes you’re most passionate about, find local organizations that make an impact on this problem, and learn how you can help. Be part of the change!
Understanding what triggers our anxieties is a solid first step towards gaining control. Each of us has the power to navigate life’s twists and turns with strength, resilience, and grace.
It’s also helpful to know when you need support — and to know that it’s okay to ask for help. We all need help sometimes!
Imagine standing on a skyscraper at the heart of a bustling metropolis. For most of us, this evokes a sense of awe and wonder. But for Emma, it is a source of unease. Each time she looks down, her heart races, her palms dampen, and her breath quickens. She’s queasy. Emma's anxiety trigger, like the skyline before her, looms large.
Anxiety triggers are unique to each of us, yet they all evoke a visceral, overwhelming response. Their power lies not in the physical threat they pose, but in the invisible grip they have on us.
But Emma refuses to succumb to the grip of her anxiety. Armed with powerful coping strategies, she reclaims inner peace amidst the discomfort.
What are some common triggers for anxiety? Join us as we delve into the intricacies of personal anxiety triggers. In this article, we’ll explore common anxiety triggers, analyze examples of anxiety triggers, and look into the practical techniques that can empower you to face them head-on.
Health concerns are among some of the most common anxiety triggers. These can be rooted in our fear of the unknown, of our own mortality, or of the prospect of pain, financial distress, or discomfort.
It's vital to remember that concern for our health is a valid fear. This anxiety can be mitigated by practicing relaxation techniques, staying on top of our preventive care and other medical treatment, and maintaining an open dialogue with our healthcare providers.
Reducing the sense of uncertainty can lessen fear, enabling us to manage health-related anxiety more effectively.
When it comes to common anxieties, financial instability or unexpected expenses can cause significant unease.
Financial distress is often accompanied by feelings of uncertainty or helplessness.
Manage this trigger by developing a realistic budget and seeking out financial resources — or financial advice from a professional, if it is available to you.
Excessive workloads, tight deadlines, and challenging office dynamics can stoke anxiety. Unemployment can also be extremely stressful.
Learning to prioritize tasks, take regular breaks, and foster a healthy work-life balance can effectively manage this stress. Building supportive relationships at work and creating an organized work environment can also mitigate work-related anxiety.
And if it’s unemployment wreaking havoc on your mental health, consider seeking out professional feedback on your resume and job-search strategy.
Conflicts or disputes with friends and loved ones can induce anxiety. Effective ways to navigate these situations include open, honest communication, utilizing conflict resolution strategies, or seeking mediation or family therapy when necessary. Understanding and validating each other's feelings can also contribute significantly to conflict resolution.
It's crucial to remember that all relationships have ups and downs. Healthy communication, empathy, setting boundaries, and professional guidance can help navigate these challenges. You should also feel empowered to sever ties from people — including family — who cause you repeated harm or are abusive.
For some, social situations can be anxiety-inducing. This could be due to fear of judgment, a sense of inadequacy, or past negative experiences.
To manage this, we can work on building social skills, practice self-affirmations, and seek professional help when needed. Joining supportive groups with similar interests can also help improve social confidence.
To manage a tendency towards perfectionism, it's important to practice self-compassion, set realistic goals, and seek therapy or counseling if needed.
Failure is a part of life, but the fear of failure can be a potent source of anxiety. Reframing our perspective on failure — viewing it as a learning opportunity rather than a catastrophe — can significantly diminish this fear.
Celebrate effort and growth, not just success!
Trauma can be a major anxiety trigger. It can encompass emotional or physical abuse, neglect, loss of a loved one, childhood bullying, natural disasters, accidents, terrorism, witnessing a violent incident, and experiencing discrimination, such as racism. Sometimes a word, a sound, a smell, or a place can derail you — reminding you of a traumatic event or time.
Post-traumatic stress syndrome (PTSD) can arise from experiencing trauma — in fact, 1 in 3 people develop PTSD. To manage PTSD and other symptoms of trauma, it's important to seek therapy or counseling, practice self-care, and consider joining a support group. Symptoms can be severe and include panic attacks and suicidal ideation.
If you are experiencing 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:
Unexpected changes in our daily routine or lifestyle can induce anxiety.
New places, experiences, or situations — these can all trigger anxiety. The unfamiliar can seem daunting, but preparation and gradual exposure to new environments can help manage this.
Incorporating flexibility into our routine and adopting a mindset that embraces change can help manage this anxiety trigger. Starting with small steps can make the process less overwhelming. Viewing change as an opportunity for growth can also be beneficial.
Anxiety can sometimes be triggered by stimulating substances. Too much caffeine, for instance, can make you jittery — and can lead to anxiety and other uncomfortable symptoms. If you’ve been feeling overstimulated, take a look at your caffeine intake, including energy drinks, teas, and sodas in addition to coffee.
It’s not just stimulants, though. Drinking can also worsen anxiety, as it changes your brain’s chemistry. Consider cutting back on alcohol as a way to reduce anxiety.
Certain medications can also send you spiraling. Talk to your healthcare provider about your symptoms if you take medications; they could be playing a role in your anxiety.
It's important to practice good sleep hygiene, such as sticking to a regular sleep schedule and avoiding screens before bedtime. Avoid drinking aa a way to help you get to sleep, as this actually worsens sleep quality throughout the night.
Uncertainty about the future is a common trigger for anxiety. It can lead us down a path of endless 'what ifs.'
Mindfulness techniques, which encourage us to stay present and focus on the here and now, can help reduce this fear. Additionally, setting realistic, achievable goals can provide a sense of direction and reduce anxiety about the future.
Personal or global crises — such as a pandemic, natural disasters, or climate change — often spark anxiety. It's natural to feel overwhelmed in such situations.
Find a balance, a way to stay informed without over-consuming news. Limit your news consumption to a certain amount of time (e.g., 10 minutes) and avoid doing so right before bedtime, for example. Connecting with loved ones and practicing self-care can help manage this anxiety.
Find a way, too, to connect with your community. Define what causes you’re most passionate about, find local organizations that make an impact on this problem, and learn how you can help. Be part of the change!
Understanding what triggers our anxieties is a solid first step towards gaining control. Each of us has the power to navigate life’s twists and turns with strength, resilience, and grace.
It’s also helpful to know when you need support — and to know that it’s okay to ask for help. We all need help sometimes!
Uncover the transformative power of ecotherapy, an approach that harnesses the calming effects of nature on mental well-being. From reduced stress to improved social connections and cognition, discover how time in nature can nurture your mind. Embrace the healing potential of the natural world and bloom into a healthier version of yourself.
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!
Think back to a time when you were wandering in a forest, your steps muffled by a thick carpet of leaves. Remember the soothing rustle of the trees, the playful chirping of birds, and the fresh air in your lungs. Your worries seemed to dissipate with the breeze.
This experience you've just revisited is ecotherapy in action. Ecotherapy centers on the fact that spending time in the natural world nurtures our mental health.
But how exactly does being in nature make this happen? In this article, we’ll shed light on the powerful, restorative influence of our natural environment.
Ecotherapy — or nature therapy — harnesses the positive effects of nature on our well - being.
While a walk in the woods is a kind of informal ecotherapy, there are also several formal approaches to ecotherapy:
While ecotherapy is a structured approach to mental health — conducted alongside a mental health professional or a guide — being in nature in any way also has its mental health benefits.
Spending time outdoors — gardening, exercising outside, or simply laying on the beach or in a park — can improve your overall well-being in the following ways:
Researchers found that spending time in green spaces lowers cortisol, our primary stress hormone. Nature encourages mindfulness and presence, helping us root firmly in the reality of the here and now.
Watching a sunset, feeling the wind against our skin, or even tending to a plant at home can all anchor us, providing a refuge from the whirlwind of our thoughts.
Going for a run or exercising in green spaces is also called “green exercising.” But even when physical activity is not the primary motive, ecotherapy can encourage it — which can improve our overall health and well-being.
Ecotherapy can take place in group therapy settings, which provide opportunities for social connection and support.
But being in nature generally can also foster social connections. A recent study reveals that people in natural environments feel more connected to their community and other people.
People who practice ecotherapy seem to benefit from higher levels of self-worth and improved motivation, which leads to greater focus and concentration.
A University of Michigan study suggests that nature improves memory and attention. Even simple actions like enjoying your morning coffee near a window with a view of trees can make a big difference.
Ecotherapy has been shown to help reduce symptoms of anxiety, depression, fatigue, low motivation, and loneliness.
Nature boosts our mood. Research shows it helps build our confidence and enhance our decision-making skills. It can even help reduce pain and improve other physical ailments. This could be especially useful as we try to cut back on drinking.
As long as you’re safe and choose activities that align with your physical abilities, spending time in nature can be an easy, inexpensive way to improve mental well-being.
How can we cultivate a connection to nature in our daily lives? Here are a few suggestions:
As we slowly cultivate these practices, we'll find ourselves growing into healthier versions of ourselves.
With time, patience, and care, we can bloom into health.
Think back to a time when you were wandering in a forest, your steps muffled by a thick carpet of leaves. Remember the soothing rustle of the trees, the playful chirping of birds, and the fresh air in your lungs. Your worries seemed to dissipate with the breeze.
This experience you've just revisited is ecotherapy in action. Ecotherapy centers on the fact that spending time in the natural world nurtures our mental health.
But how exactly does being in nature make this happen? In this article, we’ll shed light on the powerful, restorative influence of our natural environment.
Ecotherapy — or nature therapy — harnesses the positive effects of nature on our well - being.
While a walk in the woods is a kind of informal ecotherapy, there are also several formal approaches to ecotherapy:
While ecotherapy is a structured approach to mental health — conducted alongside a mental health professional or a guide — being in nature in any way also has its mental health benefits.
Spending time outdoors — gardening, exercising outside, or simply laying on the beach or in a park — can improve your overall well-being in the following ways:
Researchers found that spending time in green spaces lowers cortisol, our primary stress hormone. Nature encourages mindfulness and presence, helping us root firmly in the reality of the here and now.
Watching a sunset, feeling the wind against our skin, or even tending to a plant at home can all anchor us, providing a refuge from the whirlwind of our thoughts.
Going for a run or exercising in green spaces is also called “green exercising.” But even when physical activity is not the primary motive, ecotherapy can encourage it — which can improve our overall health and well-being.
Ecotherapy can take place in group therapy settings, which provide opportunities for social connection and support.
But being in nature generally can also foster social connections. A recent study reveals that people in natural environments feel more connected to their community and other people.
People who practice ecotherapy seem to benefit from higher levels of self-worth and improved motivation, which leads to greater focus and concentration.
A University of Michigan study suggests that nature improves memory and attention. Even simple actions like enjoying your morning coffee near a window with a view of trees can make a big difference.
Ecotherapy has been shown to help reduce symptoms of anxiety, depression, fatigue, low motivation, and loneliness.
Nature boosts our mood. Research shows it helps build our confidence and enhance our decision-making skills. It can even help reduce pain and improve other physical ailments. This could be especially useful as we try to cut back on drinking.
As long as you’re safe and choose activities that align with your physical abilities, spending time in nature can be an easy, inexpensive way to improve mental well-being.
How can we cultivate a connection to nature in our daily lives? Here are a few suggestions:
As we slowly cultivate these practices, we'll find ourselves growing into healthier versions of ourselves.
With time, patience, and care, we can bloom into health.
Navigate the complexities of anxiety-induced heart palpitations. Learn about the interplay between anxiety and your heart, gain insights into effective management strategies, including breathing exercises to reel you in from spiraling thoughts. Take control today!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
When it comes to our body's response to stress and anxiety, the heart is often center stage. Imagine our heart like a lake at calm — the smooth, peaceful surface indicates all is as it should be. However, when anxiety emerges like a gust or an underwater lurker, it causes ripples across its surface. Think of these ripples as heart palpitations.
Heart palpitations may feel like our heart is pounding, racing, or fluttering — which, in itself, can increase our anxiety, creating a feedback loop that's hard to interrupt.
This seemingly vicious cycle is our body's complex way of signaling that something is amiss. In this article, we’ll explore how to understand these signals, regulate them, and manage our anxiety in a more constructive way — encouraging our heart to return to its normal calm and steady state.
Heart palpitations can be a symptom of anxiety, caused by the activation of the body's autonomic nervous system (ANS). The ANS regulates body functions such as digestion, heart rate, and breathing.
Anxiety causes heart palpitations by engaging the body's "fight-or-flight" response, which triggers a series of bodily events, including the release of certain hormones.
The increased blood flow gives a burst of energy to fight or run from danger — and many people notice palpitations when they're scared, nervous, or anxious.
Heart palpitations caused by situational anxiety can be managed with relaxation strategies, like taking slow, deep breaths in through the nose and out through the mouth.
If heart palpitations are caused by chronic anxiety disorders, proper treatment can help manage anxiety and calm the palpitations.
Studies show that the most effective way to calm anxiety-induced palpitations is by managing the anxiety itself. It's similar to avoiding hangovers by cutting back on drinking. Of course, anxiety doesn’t have a switch we can immediately turn off. It takes work — and, sometimes, professional help.
It’s important to not just deal with symptoms, but to address the root cause. Cognitive behavioral therapy (CBT), mindfulness practices, and medication (when prescribed by a healthcare provider) have all proven helpful in managing anxiety.
Heart palpitations could signal a panic attack, a sudden and intense bout of anxiety or discomfort.
It’s important to note heart palpitations can also be a symptom of atrial fibrillation (Afib), a heart condition. Research has found drinking 1.2 drinks per day increases the risk of developing Afib.
If heart palpitations occur frequently, worsen, or are ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath, it's essential to see a doctor to rule out Afib or any other underlying health conditions.
Remember, anxiety-induced heart palpitations are our body signaling a problem. Think of palpitations as a call to action. It's our body encouraging us to pause, breathe, and attend to our well-being.
The simple act of deep, conscious breathing can convince our nervous system to shift from "fight-or-flight" mode to "rest-and-digest." By slowing our heart rate, we're sending signals back to our brain saying, "We're safe; we're okay."
Here are some breathing exercises you might find useful to ward off anxiety and palpitations, both of which slow our heart rate by controlling our breath:
With this newfound understanding, we can feel empowered to make lasting changes. Here are a few other practical steps we can take:
When your heart starts pounding, find a way to connect with yourself. It's an invitation to pause, breathe, and return to the present moment.
Do speak with your healthcare provider if you feel palpitations frequently, if they worsen, or if they’re ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath. This could point to an underlying health condition you should get checked out.
When it comes to our body's response to stress and anxiety, the heart is often center stage. Imagine our heart like a lake at calm — the smooth, peaceful surface indicates all is as it should be. However, when anxiety emerges like a gust or an underwater lurker, it causes ripples across its surface. Think of these ripples as heart palpitations.
Heart palpitations may feel like our heart is pounding, racing, or fluttering — which, in itself, can increase our anxiety, creating a feedback loop that's hard to interrupt.
This seemingly vicious cycle is our body's complex way of signaling that something is amiss. In this article, we’ll explore how to understand these signals, regulate them, and manage our anxiety in a more constructive way — encouraging our heart to return to its normal calm and steady state.
Heart palpitations can be a symptom of anxiety, caused by the activation of the body's autonomic nervous system (ANS). The ANS regulates body functions such as digestion, heart rate, and breathing.
Anxiety causes heart palpitations by engaging the body's "fight-or-flight" response, which triggers a series of bodily events, including the release of certain hormones.
The increased blood flow gives a burst of energy to fight or run from danger — and many people notice palpitations when they're scared, nervous, or anxious.
Heart palpitations caused by situational anxiety can be managed with relaxation strategies, like taking slow, deep breaths in through the nose and out through the mouth.
If heart palpitations are caused by chronic anxiety disorders, proper treatment can help manage anxiety and calm the palpitations.
Studies show that the most effective way to calm anxiety-induced palpitations is by managing the anxiety itself. It's similar to avoiding hangovers by cutting back on drinking. Of course, anxiety doesn’t have a switch we can immediately turn off. It takes work — and, sometimes, professional help.
It’s important to not just deal with symptoms, but to address the root cause. Cognitive behavioral therapy (CBT), mindfulness practices, and medication (when prescribed by a healthcare provider) have all proven helpful in managing anxiety.
Heart palpitations could signal a panic attack, a sudden and intense bout of anxiety or discomfort.
It’s important to note heart palpitations can also be a symptom of atrial fibrillation (Afib), a heart condition. Research has found drinking 1.2 drinks per day increases the risk of developing Afib.
If heart palpitations occur frequently, worsen, or are ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath, it's essential to see a doctor to rule out Afib or any other underlying health conditions.
Remember, anxiety-induced heart palpitations are our body signaling a problem. Think of palpitations as a call to action. It's our body encouraging us to pause, breathe, and attend to our well-being.
The simple act of deep, conscious breathing can convince our nervous system to shift from "fight-or-flight" mode to "rest-and-digest." By slowing our heart rate, we're sending signals back to our brain saying, "We're safe; we're okay."
Here are some breathing exercises you might find useful to ward off anxiety and palpitations, both of which slow our heart rate by controlling our breath:
With this newfound understanding, we can feel empowered to make lasting changes. Here are a few other practical steps we can take:
When your heart starts pounding, find a way to connect with yourself. It's an invitation to pause, breathe, and return to the present moment.
Do speak with your healthcare provider if you feel palpitations frequently, if they worsen, or if they’re ever accompanied by chest pain, dizziness, loss of consciousness, or shortness of breath. This could point to an underlying health condition you should get checked out.
Alcohol might help lighten our mood, reduce our stress, and calm us down in the short-term. But it can take a toll on our mental health in the long-run, worsening feelings of depression and anxiety.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Have you ever turned to alcohol to help you feel better? Maybe you had a bad day at work or were down in the dumps because of a breakup, so you popped open a bottle of wine or beer in the hopes of lifting your spirits.
For many of us, drinking alcohol can help lighten our mood, reduce our stress, and calm us down — at least for a little while. But while alcohol might make us feel better initially, in the long term it can cause problems for our mental health. In fact, it can even increase our current stress, anxiety, and depression.
What are the psychological effects of alcohol? Why do we tend to feel depressed after drinking? And what is the link between alcohol and stress, as well as between alcohol and anxiety? Let’s take a closer look at the relationship between alcohol and mental health.
Research shows that heavy drinkers are more likely to develop mental health problems, such as depression and anxiety. This is largely because alcohol is a depressant that disrupts the brain’s delicate balance of neurotransmitters that affect our feelings, thoughts, and behavior.
While alcohol can produce feelings of happiness and excitement in the short-term thanks to the immediate release of the “feel good” hormone dopamine, those feelings are fleeting and quickly wear off. Alcohol is a depressant, and chemical changes in our brain can soon lead to more negative feelings such as anger, depression, or anxiety — regardless of how we were feeling before we started drinking.
Studies indicate that drinking persistently and excessively can increase our risk of developing major depressive disorder (MDD). It can also aggregate symptoms of pre-existing depression, endangering our health and well-being. Interestingly, people with depression who drink alcohol often start to feel better within the first few weeks of quitting drinking.
Similarly, alcohol and anxiety have a complex relationship. Alcohol can exacerbate anxiety because of its effect on gamma-aminobutyric acid (GABA), a brain chemical that normally has a relaxing effect. While small amounts of alcohol can stimulate GABA and cause feelings of relaxation, heavy drinking depletes GABA, causing increased tension and feelings of panic. Some of us might even experience “hangxiety” after a night of drinking.
Furthermore, while many of us tend to turn to alcohol for relaxation and stress-relief, research indicates that alcohol enhances our stress over the long-term. In fact, alcohol triggers the release of the stress hormone cortisol, altering our brain chemistry and changing the way our body responds to stress in the future.
Interestingly, research also shows that people with severe mental health issues are more likely to have substance abuse issues, such as alcohol use disorder. One study showed that 25 percent of people who sought treatment for panic disorders had a history of alcohol dependence.
Another study noted that more than one in four adults living with serious mental health problems — such as depression, anxiety disorder, schizophrenia, and personality disorder — also have a substance use problem. This is likely because people with mental health issues try to “self-medicate,” and drink to deal with difficult feelings or symptoms.
For example, if someone is depressed, they might start drinking as a way to cope. While alcohol might provide some relief at first, it often increases depressive symptoms in the long-term. This can then lead to more drinking in an attempt to reduce worsening depression, creating a vicious cycle of alcohol misuse and depression fueling one another.
It’s worth noting, however, that we don’t have to suffer from clinical depression or have an anxiety disorder to experience alcohol’s negative effects. They can occur even with the moderate levels of alcohol consumption typical of social drinkers free of mental illness.
We’ve mentioned alcohol misuse, but what about alcohol use disorder (AUD) — how does it fit into the picture? What are the effects of alcoholism, and is it considered a mental illness?
The line between misuse and the dependence characteristic of AUD can be a bit blurry. However, alcoholism is indeed considered to be a mental illness by medical professionals. It can co-occur with other mental health disorders (such as depression, anxiety, and bipolar disorder) either as a contributing factor, a consequence, or a concurrent condition.
Regardless of how it’s categorized, alcohol misuse — even when it doesn’t rise to the level of AUD — has profound effects on our mental health. Here’s the gist:
As we can see, the effects of alcohol misuse on our mental health are profound. Now, let’s see what we can do to restore our well-being.
Given alcohol’s adverse effect on mental health, one of the best things we can do to support our mental health is to reduce our alcohol consumption or quit drinking altogether. If we struggle with anxiety, depression, or stress, alcohol will only exacerbate these issues.
There are plenty of other things we can do to support our mental well-being and deal with stress that don’t involve drinking. Here are just a few:
If you’re looking to cut back on your alcohol consumption and improve your mental health, Reframe can help you replace alcohol with healthier lifestyle habits that support your physical, emotional, and mental well-being.
Have you ever turned to alcohol to help you feel better? Maybe you had a bad day at work or were down in the dumps because of a breakup, so you popped open a bottle of wine or beer in the hopes of lifting your spirits.
For many of us, drinking alcohol can help lighten our mood, reduce our stress, and calm us down — at least for a little while. But while alcohol might make us feel better initially, in the long term it can cause problems for our mental health. In fact, it can even increase our current stress, anxiety, and depression.
What are the psychological effects of alcohol? Why do we tend to feel depressed after drinking? And what is the link between alcohol and stress, as well as between alcohol and anxiety? Let’s take a closer look at the relationship between alcohol and mental health.
Research shows that heavy drinkers are more likely to develop mental health problems, such as depression and anxiety. This is largely because alcohol is a depressant that disrupts the brain’s delicate balance of neurotransmitters that affect our feelings, thoughts, and behavior.
While alcohol can produce feelings of happiness and excitement in the short-term thanks to the immediate release of the “feel good” hormone dopamine, those feelings are fleeting and quickly wear off. Alcohol is a depressant, and chemical changes in our brain can soon lead to more negative feelings such as anger, depression, or anxiety — regardless of how we were feeling before we started drinking.
Studies indicate that drinking persistently and excessively can increase our risk of developing major depressive disorder (MDD). It can also aggregate symptoms of pre-existing depression, endangering our health and well-being. Interestingly, people with depression who drink alcohol often start to feel better within the first few weeks of quitting drinking.
Similarly, alcohol and anxiety have a complex relationship. Alcohol can exacerbate anxiety because of its effect on gamma-aminobutyric acid (GABA), a brain chemical that normally has a relaxing effect. While small amounts of alcohol can stimulate GABA and cause feelings of relaxation, heavy drinking depletes GABA, causing increased tension and feelings of panic. Some of us might even experience “hangxiety” after a night of drinking.
Furthermore, while many of us tend to turn to alcohol for relaxation and stress-relief, research indicates that alcohol enhances our stress over the long-term. In fact, alcohol triggers the release of the stress hormone cortisol, altering our brain chemistry and changing the way our body responds to stress in the future.
Interestingly, research also shows that people with severe mental health issues are more likely to have substance abuse issues, such as alcohol use disorder. One study showed that 25 percent of people who sought treatment for panic disorders had a history of alcohol dependence.
Another study noted that more than one in four adults living with serious mental health problems — such as depression, anxiety disorder, schizophrenia, and personality disorder — also have a substance use problem. This is likely because people with mental health issues try to “self-medicate,” and drink to deal with difficult feelings or symptoms.
For example, if someone is depressed, they might start drinking as a way to cope. While alcohol might provide some relief at first, it often increases depressive symptoms in the long-term. This can then lead to more drinking in an attempt to reduce worsening depression, creating a vicious cycle of alcohol misuse and depression fueling one another.
It’s worth noting, however, that we don’t have to suffer from clinical depression or have an anxiety disorder to experience alcohol’s negative effects. They can occur even with the moderate levels of alcohol consumption typical of social drinkers free of mental illness.
We’ve mentioned alcohol misuse, but what about alcohol use disorder (AUD) — how does it fit into the picture? What are the effects of alcoholism, and is it considered a mental illness?
The line between misuse and the dependence characteristic of AUD can be a bit blurry. However, alcoholism is indeed considered to be a mental illness by medical professionals. It can co-occur with other mental health disorders (such as depression, anxiety, and bipolar disorder) either as a contributing factor, a consequence, or a concurrent condition.
Regardless of how it’s categorized, alcohol misuse — even when it doesn’t rise to the level of AUD — has profound effects on our mental health. Here’s the gist:
As we can see, the effects of alcohol misuse on our mental health are profound. Now, let’s see what we can do to restore our well-being.
Given alcohol’s adverse effect on mental health, one of the best things we can do to support our mental health is to reduce our alcohol consumption or quit drinking altogether. If we struggle with anxiety, depression, or stress, alcohol will only exacerbate these issues.
There are plenty of other things we can do to support our mental well-being and deal with stress that don’t involve drinking. Here are just a few:
If you’re looking to cut back on your alcohol consumption and improve your mental health, Reframe can help you replace alcohol with healthier lifestyle habits that support your physical, emotional, and mental well-being.
Ever wondered how your childhood experiences affect your adult life? Dive into our latest blog where we decode the science behind your “inner child” and learn how this concept can help us heal deep-rooted trauma.
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 today!
Do you often find yourself feeling inexplicably overwhelmed when faced with criticism, even if it's constructive? Or perhaps, when someone raises their voice, do you feel an unexpected urge to retreat or hide? Do you sometimes hesitate to express your needs and wants, fearing they might be “too much” for others? Or what about group situations — do you feel the need either to blend in (avoiding attention at all costs) or to constantly prove yourself (seeking validation)?
If any of these rang true for you, it might be time to focus on your inner child.
According to famous Swiss psychiatrist and psychoanalyst Carl Jung, our inner child (or “divine child”) is the part of our psyche that retains our childhood experiences. That means every joy, fear, and disappointment we faced as children lives on as part of our adult selves.
It may sound mystical or metaphorical, but inner child healing is a science-backed practice that can help us understand our present-day emotions and behavioral patterns. Not only that, it can lead to lasting change.
The inner child might sound like a cutesy concept or a holdover from a 70's therapy group, but there's actual scientific backing behind this term. Psychologists recognize it as a sort of sub-personality or secondary aspect of a person’s identity that encapsulates their childhood self.
Psychologists have long agreed that our childhood experiences and emotions leave a lasting impact, shaping our adult behaviors, reactions, and life choices. The inner child is a metaphorical representation of these memories and emotions. This child within us could be holding onto past traumas, unresolved issues, or feelings of insecurity, leading us to react to present situations based on past experiences.
The core belief behind inner child therapy is that unresolved childhood experiences can influence adult behavior, feelings, and attitudes. You know your irrational fear of spiders? Or your tendency to people-please? Say hello to your inner child!
Our inner child isn't an actual kid lounging around in our brain, eating Cheerios and watching Saturday morning cartoons. It's a result of how our brain processes and stores memories.
The brain's response to stress is a crucial component of the inner child's reactions. When we encounter a stressful situation, our brain's amygdala — our emotional response headquarters — sends out a distress signal. If this distress isn't resolved, the memory of the situation, along with associated emotions, can get stored in our hippocampus, the brain’s memory bank.
Later in life, similar stressors can trigger these memories, causing us to react emotionally as if we were back in the original situation. While this acute response is crucial for survival, chronic exposure to stressors (like repeated childhood traumas) can lead to overactivity of the stress response system even when the danger — real or perceived — has long passed.
If these traumas aren't appropriately addressed, the brain remains hyper-vigilant, reacting to even minor triggers with an exaggerated stress response. This can explain why certain comments or situations in adulthood might elicit reactions that seem out of proportion — it's the brain reverting to its old, familiar stress pathways.
Our ability to connect emotionally with others is anchored in a brain mechanism called limbic resonance. When we’re around someone who’s experiencing strong emotions, our limbic system resonates with theirs, allowing us to "feel" their pain. This is the basis of empathy — a vital part of being human. However, if our inner child holds onto unresolved emotional traumas, limbic resonance can get disrupted, making certain emotional connections challenging or overwhelming.
Our brains are constantly evolving thanks to a phenomenon called neuroplasticity — the brain's ability to reorganize itself by forming new neural connections throughout life. Rather than static, hardwired machines, or brains are dynamic entities that can reshape themselves based on our experiences.
Childhood is the prime time for neuroplasticity. Childhood experiences, both positive and negative, leave lasting imprints in the form of neural pathways. If a child repeatedly faces adversity, their brain becomes wired to anticipate and react to similar situations even in adulthood, giving rise to the reactions we attribute to our inner child.
However, the same process also works in reverse! Recent advances in neuroscience have highlighted the possibility of neurogenesis — the birth of new neurons — in the adult brain. One particularly malleable area is the hippocampus, associated with memory and emotional regulation.
Engaging in inner child healing practices like meditation, guided visualization (more on that later), or even certain therapeutic interventions, can stimulate neurogenesis. This can reshape our neural pathways, allowing us to respond to triggers in healthier, more adaptive ways.
First, we need to learn how to recognize the subtle (or not-so-subtle) hints our inner child might be dropping. Here's a guide to help you spot these clues:
If you recognize several of these signs, consider them an invitation from your inner child. The good news? It's a chance to reacquaint, reflect, and embark on a fulfilling journey of self-understanding.
Why drag up all that messy emotional stuff? Isn't it better left in the past? Well, not quite. Unresolved emotions can lead to self-sabotage, make us overreact to stressors, and even contribute to mental health disorders. Healing our inner child can help us live a more balanced, emotionally healthy life.
Studies have shown that inner child therapy can be a potent tool to tackle deep-seated trauma and find emotional healing. For example, scientists have found that this therapy can lead to a significant boost in self-esteem and a reduction of self-criticism.
Here's a glance at some benefits and how they can manifest in everyday scenarios:
These benefits of healing your inner child aren't just momentary. They build on one another, fostering a more fulfilling, well-rounded, and joyful life. It's about nurturing every facet of yourself, understanding that both your adult self and your inner child have invaluable insights to offer.
One of the most common ways inner child trauma can show up in our lives has to do with substance use. The link is backed by science: many studies have found that childhood trauma significantly increases the risk of substance use disorders in adulthood.
When a child experiences trauma — physical, emotional, or sexual abuse — it creates a crack in their psychological and emotional foundation. This crack can widen over time, creating a gaping hole that people may try to fill with alcohol.
Why alcohol? Why not something else? Alcohol has a sneaky way of creating an illusion of comfort and control. It provides a temporary escape from the hurt, guilt, or fear stemming from past trauma. But that's the problem — the escape is only temporary. Once alcohol’s effects wear off, the pain returns, often magnified, creating a vicious cycle.
Of course, not all alcohol misuse stems from our inner child; it can have other origins. It’s especially crucial to keep this in mind given that there’s a tendency in our society to automatically attribute nearly all negative patterns to childhood trauma.
In What You Can Change and What You Can't: The Complete Guide to Successful Self-Improvement, psychologist Martin E.P. Seligman explores this potential thought trap in detail, using examples from film and theater to illustrate his point. He points to the 1991 film version of Pat Conroy’s The Prince of Tides, which features a football coach whose alcohol misuse and the troubles that result from it get “cured” by a psychoanalyst who connects them to repressed childhood trauma. Seligman writes, “The audience is in tears. The audience seems to have no doubt about the premises. But I do.”
Seligman also warns that using the “inner child” theory to explain present-day troubles can steer us into the trap of permanent victim mentality. Although connecting our current struggles to our troubled past might actually raise self-esteem by making our struggles less personal, seeing the inner child as “wounded” can add an element of permanence that might keep us feeling stuck.
Seligman sees self-esteem itself as a secondary effect of life: according to him, it’s “a mere reflection that your commerce with the world is going badly.” He believes low self-esteem signals a need to shift our relationship with the world, and he warns against “blaming others for our troubles.”
So where do we go from here? Instead of falling into a victim mentality, we can explore inner child trauma as a route to change.
Most importantly, we can look at the exploration of childhood trauma and our relationship with alcohol as two separate tracks. We don’t “need” to address everything that happened in the past to start changing the behavioral and emotional patterns that keep us from living the life we want.
Instead, by seeing the past as a potential source of insight about our automatic thoughts and embedded beliefs, inner child healing can be a way to get to know our own mind and spot the behavioral patterns it keeps repeating. “Resolving” the past isn’t a prerequisite for recovery; it’s just a tool that can make recovery easier.
Still, if past trauma is, in fact, getting in our way, inner child healing can work wonders. By addressing the root of the problem, this form of therapy releases our pent-up fear, anger, or sadness and can help break our cycle of dependency. Inner child therapy helps us declutter our minds, providing us with more resources that can be put to work building new habits.
How can you embrace your inner child in a way that leads to healing? Here are some ideas:
Bringing your inner child into your adult world isn't about being childish — it's about incorporating the unabashed curiosity, creativity, joy, and resilience of your childhood self into your grown-up life. The inner child can serve as a powerful ally in self-discovery, personal growth, and healing.
When you acknowledge and accept your inner child, you’re opening up channels of communication with your deepest emotions and fears. This can lead to a greater understanding of your needs, allowing for more fulfilling relationships and effective coping strategies.
As poet Silvery Afternoon writes, “Growing up is not just about moving forward, but also an endless cycle of returning to our childhood wonders and wounds.” Your inner child is your teammate, not your enemy. Nurture them, respect them, and have fun with them. Embrace the chaos, unleash the joy, and let the healing begin!
Do you often find yourself feeling inexplicably overwhelmed when faced with criticism, even if it's constructive? Or perhaps, when someone raises their voice, do you feel an unexpected urge to retreat or hide? Do you sometimes hesitate to express your needs and wants, fearing they might be “too much” for others? Or what about group situations — do you feel the need either to blend in (avoiding attention at all costs) or to constantly prove yourself (seeking validation)?
If any of these rang true for you, it might be time to focus on your inner child.
According to famous Swiss psychiatrist and psychoanalyst Carl Jung, our inner child (or “divine child”) is the part of our psyche that retains our childhood experiences. That means every joy, fear, and disappointment we faced as children lives on as part of our adult selves.
It may sound mystical or metaphorical, but inner child healing is a science-backed practice that can help us understand our present-day emotions and behavioral patterns. Not only that, it can lead to lasting change.
The inner child might sound like a cutesy concept or a holdover from a 70's therapy group, but there's actual scientific backing behind this term. Psychologists recognize it as a sort of sub-personality or secondary aspect of a person’s identity that encapsulates their childhood self.
Psychologists have long agreed that our childhood experiences and emotions leave a lasting impact, shaping our adult behaviors, reactions, and life choices. The inner child is a metaphorical representation of these memories and emotions. This child within us could be holding onto past traumas, unresolved issues, or feelings of insecurity, leading us to react to present situations based on past experiences.
The core belief behind inner child therapy is that unresolved childhood experiences can influence adult behavior, feelings, and attitudes. You know your irrational fear of spiders? Or your tendency to people-please? Say hello to your inner child!
Our inner child isn't an actual kid lounging around in our brain, eating Cheerios and watching Saturday morning cartoons. It's a result of how our brain processes and stores memories.
The brain's response to stress is a crucial component of the inner child's reactions. When we encounter a stressful situation, our brain's amygdala — our emotional response headquarters — sends out a distress signal. If this distress isn't resolved, the memory of the situation, along with associated emotions, can get stored in our hippocampus, the brain’s memory bank.
Later in life, similar stressors can trigger these memories, causing us to react emotionally as if we were back in the original situation. While this acute response is crucial for survival, chronic exposure to stressors (like repeated childhood traumas) can lead to overactivity of the stress response system even when the danger — real or perceived — has long passed.
If these traumas aren't appropriately addressed, the brain remains hyper-vigilant, reacting to even minor triggers with an exaggerated stress response. This can explain why certain comments or situations in adulthood might elicit reactions that seem out of proportion — it's the brain reverting to its old, familiar stress pathways.
Our ability to connect emotionally with others is anchored in a brain mechanism called limbic resonance. When we’re around someone who’s experiencing strong emotions, our limbic system resonates with theirs, allowing us to "feel" their pain. This is the basis of empathy — a vital part of being human. However, if our inner child holds onto unresolved emotional traumas, limbic resonance can get disrupted, making certain emotional connections challenging or overwhelming.
Our brains are constantly evolving thanks to a phenomenon called neuroplasticity — the brain's ability to reorganize itself by forming new neural connections throughout life. Rather than static, hardwired machines, or brains are dynamic entities that can reshape themselves based on our experiences.
Childhood is the prime time for neuroplasticity. Childhood experiences, both positive and negative, leave lasting imprints in the form of neural pathways. If a child repeatedly faces adversity, their brain becomes wired to anticipate and react to similar situations even in adulthood, giving rise to the reactions we attribute to our inner child.
However, the same process also works in reverse! Recent advances in neuroscience have highlighted the possibility of neurogenesis — the birth of new neurons — in the adult brain. One particularly malleable area is the hippocampus, associated with memory and emotional regulation.
Engaging in inner child healing practices like meditation, guided visualization (more on that later), or even certain therapeutic interventions, can stimulate neurogenesis. This can reshape our neural pathways, allowing us to respond to triggers in healthier, more adaptive ways.
First, we need to learn how to recognize the subtle (or not-so-subtle) hints our inner child might be dropping. Here's a guide to help you spot these clues:
If you recognize several of these signs, consider them an invitation from your inner child. The good news? It's a chance to reacquaint, reflect, and embark on a fulfilling journey of self-understanding.
Why drag up all that messy emotional stuff? Isn't it better left in the past? Well, not quite. Unresolved emotions can lead to self-sabotage, make us overreact to stressors, and even contribute to mental health disorders. Healing our inner child can help us live a more balanced, emotionally healthy life.
Studies have shown that inner child therapy can be a potent tool to tackle deep-seated trauma and find emotional healing. For example, scientists have found that this therapy can lead to a significant boost in self-esteem and a reduction of self-criticism.
Here's a glance at some benefits and how they can manifest in everyday scenarios:
These benefits of healing your inner child aren't just momentary. They build on one another, fostering a more fulfilling, well-rounded, and joyful life. It's about nurturing every facet of yourself, understanding that both your adult self and your inner child have invaluable insights to offer.
One of the most common ways inner child trauma can show up in our lives has to do with substance use. The link is backed by science: many studies have found that childhood trauma significantly increases the risk of substance use disorders in adulthood.
When a child experiences trauma — physical, emotional, or sexual abuse — it creates a crack in their psychological and emotional foundation. This crack can widen over time, creating a gaping hole that people may try to fill with alcohol.
Why alcohol? Why not something else? Alcohol has a sneaky way of creating an illusion of comfort and control. It provides a temporary escape from the hurt, guilt, or fear stemming from past trauma. But that's the problem — the escape is only temporary. Once alcohol’s effects wear off, the pain returns, often magnified, creating a vicious cycle.
Of course, not all alcohol misuse stems from our inner child; it can have other origins. It’s especially crucial to keep this in mind given that there’s a tendency in our society to automatically attribute nearly all negative patterns to childhood trauma.
In What You Can Change and What You Can't: The Complete Guide to Successful Self-Improvement, psychologist Martin E.P. Seligman explores this potential thought trap in detail, using examples from film and theater to illustrate his point. He points to the 1991 film version of Pat Conroy’s The Prince of Tides, which features a football coach whose alcohol misuse and the troubles that result from it get “cured” by a psychoanalyst who connects them to repressed childhood trauma. Seligman writes, “The audience is in tears. The audience seems to have no doubt about the premises. But I do.”
Seligman also warns that using the “inner child” theory to explain present-day troubles can steer us into the trap of permanent victim mentality. Although connecting our current struggles to our troubled past might actually raise self-esteem by making our struggles less personal, seeing the inner child as “wounded” can add an element of permanence that might keep us feeling stuck.
Seligman sees self-esteem itself as a secondary effect of life: according to him, it’s “a mere reflection that your commerce with the world is going badly.” He believes low self-esteem signals a need to shift our relationship with the world, and he warns against “blaming others for our troubles.”
So where do we go from here? Instead of falling into a victim mentality, we can explore inner child trauma as a route to change.
Most importantly, we can look at the exploration of childhood trauma and our relationship with alcohol as two separate tracks. We don’t “need” to address everything that happened in the past to start changing the behavioral and emotional patterns that keep us from living the life we want.
Instead, by seeing the past as a potential source of insight about our automatic thoughts and embedded beliefs, inner child healing can be a way to get to know our own mind and spot the behavioral patterns it keeps repeating. “Resolving” the past isn’t a prerequisite for recovery; it’s just a tool that can make recovery easier.
Still, if past trauma is, in fact, getting in our way, inner child healing can work wonders. By addressing the root of the problem, this form of therapy releases our pent-up fear, anger, or sadness and can help break our cycle of dependency. Inner child therapy helps us declutter our minds, providing us with more resources that can be put to work building new habits.
How can you embrace your inner child in a way that leads to healing? Here are some ideas:
Bringing your inner child into your adult world isn't about being childish — it's about incorporating the unabashed curiosity, creativity, joy, and resilience of your childhood self into your grown-up life. The inner child can serve as a powerful ally in self-discovery, personal growth, and healing.
When you acknowledge and accept your inner child, you’re opening up channels of communication with your deepest emotions and fears. This can lead to a greater understanding of your needs, allowing for more fulfilling relationships and effective coping strategies.
As poet Silvery Afternoon writes, “Growing up is not just about moving forward, but also an endless cycle of returning to our childhood wonders and wounds.” Your inner child is your teammate, not your enemy. Nurture them, respect them, and have fun with them. Embrace the chaos, unleash the joy, and let the healing begin!
Bipolar Disorder isn’t always visible — in Quiet BPD, the ups and downs are hidden, although they might be just as intense.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
The title of the war classic All Quiet on the Western Front works through poignant contrast: while to the outside world a day during a war might look uneventful, for a particular soldier it can be anything but quiet.
In a similar way, in the world of Quiet Bipolar Disorder, emotional storms brew beneath a seemingly calm exterior. Let’s explore this lesser-known side of BPD, diving into its characteristics, underlying science, and ways to cope.
The term Quiet BPD might sound like an oxymoron. After all, most people are familiar with the bigger, more extroverted display of Bipolar Disorder symptoms, such as emotional outbursts.
People with Quiet BPD experience the typical symptoms associated with BPD, such as intense mood swings, fear of abandonment, and feelings of emptiness. However, instead of projecting these feelings outward, they internalize them. They're often wrestling with a self-critical inner voice and experiencing a deep fear of rejection that they keep hidden behind a façade of composure.
The causes of BPD and Quiet BPD are not entirely clear, but they’re likely due to a combination of genetic, environmental, and brain factors. Some studies suggest that BPD might be related to an overactive amygdala, the part of the brain responsible for emotion and fear responses. In other words, people with BPD may have a more reactive emotional center in their brain, leading to the intense feelings associated with the condition.
People with Quiet BPD often wrestle with feelings of emptiness, self-doubt, and fear of abandonment, but they keep these fears to themselves. They might have an intense need for validation, yet rarely seek it. They may feel like they're on an emotional rollercoaster, but others might see them as even-keeled because they internalize their ups and downs.
Alcohol can make any struggle messier, and Quiet BPD is no exception. The effort to keep emotional highs and lows under wraps can be so overwhelming that some individuals might turn to alcohol as a way to cope. However, in reality, drinking too much often leads to increased emotional instability, anxiety, and additional health risks.
Looking at the science, the picture becomes clearer. Research shows that people with BPD are more likely to develop substance use disorders — including alcohol misuse — partly due to their high level of emotional distress. It makes sense: when we’re caught up in intense feelings, our priority is to find something that makes us feel a little more at peace.
Alcohol might initially appear to calm the emotional storm caused by an overactive amygdala, but chronic use can make emotions even harder to regulate, taking an extra toll on coping mechanisms.
Now that we understand what Quiet BPD is, some potential causes, and its symptoms, how can someone living with this condition navigate their daily life in a healthy way? Let's break it down.
Acknowledge your feelings. Validate your own emotions. They are real, and they matter! Recognizing what’s going on in your mind without judgment is the first step towards managing these feelings effectively.
Ask for help. A mental health professional can give you the right tools and therapies to manage Quiet BPD. Dialectical Behavior Therapy (DBT) has been shown to be a particularly effective modality.
Practice mindfulness. Activities like yoga, meditation, and deep-breathing exercises can help manage stress and promote a sense of calm.
Self-care. Eating a balanced diet, getting regular exercise, and ensuring you get enough sleep can improve your overall mood and energy levels.
Build a support network. Surround yourself with supportive friends and family members, or join a support group. You are not alone in this journey.
Create a routine. A predictable daily schedule can provide a sense of stability and control, helping reduce feelings of chaos.
Develop coping skills. Learn and practice distress tolerance and emotion regulation strategies, techniques for managing intense emotions.
Remember, Quiet BPD, like any mental health condition, doesn't define us — we are much more than our diagnosis! Living with Quiet BPD can be challenging, but with understanding, compassion, and the right tools, people with this condition can lead fulfilling and meaningful lives.
After all, everyone has a unique story to tell and struggles to overcome. Likewise, we all have something we carry with us — seen or unseen — as we are navigating our own path.
The title of the war classic All Quiet on the Western Front works through poignant contrast: while to the outside world a day during a war might look uneventful, for a particular soldier it can be anything but quiet.
In a similar way, in the world of Quiet Bipolar Disorder, emotional storms brew beneath a seemingly calm exterior. Let’s explore this lesser-known side of BPD, diving into its characteristics, underlying science, and ways to cope.
The term Quiet BPD might sound like an oxymoron. After all, most people are familiar with the bigger, more extroverted display of Bipolar Disorder symptoms, such as emotional outbursts.
People with Quiet BPD experience the typical symptoms associated with BPD, such as intense mood swings, fear of abandonment, and feelings of emptiness. However, instead of projecting these feelings outward, they internalize them. They're often wrestling with a self-critical inner voice and experiencing a deep fear of rejection that they keep hidden behind a façade of composure.
The causes of BPD and Quiet BPD are not entirely clear, but they’re likely due to a combination of genetic, environmental, and brain factors. Some studies suggest that BPD might be related to an overactive amygdala, the part of the brain responsible for emotion and fear responses. In other words, people with BPD may have a more reactive emotional center in their brain, leading to the intense feelings associated with the condition.
People with Quiet BPD often wrestle with feelings of emptiness, self-doubt, and fear of abandonment, but they keep these fears to themselves. They might have an intense need for validation, yet rarely seek it. They may feel like they're on an emotional rollercoaster, but others might see them as even-keeled because they internalize their ups and downs.
Alcohol can make any struggle messier, and Quiet BPD is no exception. The effort to keep emotional highs and lows under wraps can be so overwhelming that some individuals might turn to alcohol as a way to cope. However, in reality, drinking too much often leads to increased emotional instability, anxiety, and additional health risks.
Looking at the science, the picture becomes clearer. Research shows that people with BPD are more likely to develop substance use disorders — including alcohol misuse — partly due to their high level of emotional distress. It makes sense: when we’re caught up in intense feelings, our priority is to find something that makes us feel a little more at peace.
Alcohol might initially appear to calm the emotional storm caused by an overactive amygdala, but chronic use can make emotions even harder to regulate, taking an extra toll on coping mechanisms.
Now that we understand what Quiet BPD is, some potential causes, and its symptoms, how can someone living with this condition navigate their daily life in a healthy way? Let's break it down.
Acknowledge your feelings. Validate your own emotions. They are real, and they matter! Recognizing what’s going on in your mind without judgment is the first step towards managing these feelings effectively.
Ask for help. A mental health professional can give you the right tools and therapies to manage Quiet BPD. Dialectical Behavior Therapy (DBT) has been shown to be a particularly effective modality.
Practice mindfulness. Activities like yoga, meditation, and deep-breathing exercises can help manage stress and promote a sense of calm.
Self-care. Eating a balanced diet, getting regular exercise, and ensuring you get enough sleep can improve your overall mood and energy levels.
Build a support network. Surround yourself with supportive friends and family members, or join a support group. You are not alone in this journey.
Create a routine. A predictable daily schedule can provide a sense of stability and control, helping reduce feelings of chaos.
Develop coping skills. Learn and practice distress tolerance and emotion regulation strategies, techniques for managing intense emotions.
Remember, Quiet BPD, like any mental health condition, doesn't define us — we are much more than our diagnosis! Living with Quiet BPD can be challenging, but with understanding, compassion, and the right tools, people with this condition can lead fulfilling and meaningful lives.
After all, everyone has a unique story to tell and struggles to overcome. Likewise, we all have something we carry with us — seen or unseen — as we are navigating our own path.
Why is your anxiety worse at night and what role does alcohol play? Dive into an engaging exploration of our brains' nighttime quirks and discover practical, research-backed strategies to conquer evening anxiety. Transform your night, and your life, as you learn to welcome the twilight hours with tranquility rather than dread.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine you're at home, settling in for a quiet evening. Suddenly, an uninvited guest barges in — your anxiety. It makes itself at home, putting its feet up on the furniture, making a mess of your otherwise calm evening.
To understand this, we'll delve into the inner workings of our brain, understanding its ups and downs. We'll explore the connection between nighttime and anxiety — and how we can show this unwanted guest the door.
Research reveals that our brain fluctuates throughout the day, influenced by our circadian rhythms.
As darkness falls, our brain rhythms shift. As melatonin production increases, our minds get quiet enough to hear the anxieties we haven’t dealt with throughout the day. The stressors we manage to keep at bay during the day feel insurmountable at night, leading to a surge in anxiety.
If we’re hyper-aroused through the day — overscheduled, overwhelmed — we can be left with no time to dwell. That changes at night, and our thoughts seem louder, our fears more daunting.
Anxiety can be worse at night due to several other reasons:
If anxiety is keeping you up, night after night, it’s best to talk to your healthcare provider for guidance.
Neuroscience tells us that drinking regularly changes our brain's chemical balance, increasing the likelihood of anxiety disorders and perpetuating a vicious cycle — one that can result in dependency or misuse.
So we have to put in the hard work of getting to the root cause of our anxiety — including analyzing our own narratives. What stories do we tell ourselves as we grapple with nighttime anxiety and the urge to drink? Are we trapped in a narrative of powerlessness or self-criticism?
Our self-talk impacts our emotional well-being. Negative self-talk can amplify our anxiety and our perceived need for alcohol.
We can rewrite these narratives, empowering ourselves to face our nighttime anxieties head-on. The first step is to acknowledge our negative emotions and accept them, in order to work through them.
Here are some tips to manage anxiety at night:
Remember, therapists and other mental health professionals are equipped with evidence-based techniques to help us navigate anxiety and develop healthier coping mechanisms.
We are not helpless to our brain's quirks or our nighttime habits. As we understand our evening anxiety more deeply, we can deploy strategies to manage our feelings and rewrite our self-talk.
However, if your nighttime anxiety impacts your ability to function every day, consider seeking the help of a mental health professional.
With commitment and patience, we can welcome the night, not with dread, but with tranquility.
Imagine you're at home, settling in for a quiet evening. Suddenly, an uninvited guest barges in — your anxiety. It makes itself at home, putting its feet up on the furniture, making a mess of your otherwise calm evening.
To understand this, we'll delve into the inner workings of our brain, understanding its ups and downs. We'll explore the connection between nighttime and anxiety — and how we can show this unwanted guest the door.
Research reveals that our brain fluctuates throughout the day, influenced by our circadian rhythms.
As darkness falls, our brain rhythms shift. As melatonin production increases, our minds get quiet enough to hear the anxieties we haven’t dealt with throughout the day. The stressors we manage to keep at bay during the day feel insurmountable at night, leading to a surge in anxiety.
If we’re hyper-aroused through the day — overscheduled, overwhelmed — we can be left with no time to dwell. That changes at night, and our thoughts seem louder, our fears more daunting.
Anxiety can be worse at night due to several other reasons:
If anxiety is keeping you up, night after night, it’s best to talk to your healthcare provider for guidance.
Neuroscience tells us that drinking regularly changes our brain's chemical balance, increasing the likelihood of anxiety disorders and perpetuating a vicious cycle — one that can result in dependency or misuse.
So we have to put in the hard work of getting to the root cause of our anxiety — including analyzing our own narratives. What stories do we tell ourselves as we grapple with nighttime anxiety and the urge to drink? Are we trapped in a narrative of powerlessness or self-criticism?
Our self-talk impacts our emotional well-being. Negative self-talk can amplify our anxiety and our perceived need for alcohol.
We can rewrite these narratives, empowering ourselves to face our nighttime anxieties head-on. The first step is to acknowledge our negative emotions and accept them, in order to work through them.
Here are some tips to manage anxiety at night:
Remember, therapists and other mental health professionals are equipped with evidence-based techniques to help us navigate anxiety and develop healthier coping mechanisms.
We are not helpless to our brain's quirks or our nighttime habits. As we understand our evening anxiety more deeply, we can deploy strategies to manage our feelings and rewrite our self-talk.
However, if your nighttime anxiety impacts your ability to function every day, consider seeking the help of a mental health professional.
With commitment and patience, we can welcome the night, not with dread, but with tranquility.
Struggling with relationship anxiety? Gain insights on what might be causing it and how to cope. Don't let anxiety wreak havoc with your loved ones — take charge of your well-being and start building healthy connections today!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
We’ve all heard that humans are social beings, or “people who need people.” And it’s true: we do need other people in our lives. We draw meaning and strength from deep relationships with our significant others as well as short casual interactions with neighbors or passersby. Sometimes, however, instead of improving our lives, these relationships detract.
If you’ve ever felt anxious about going to a family gathering or hanging out with friends — because you can’t be yourself around them or you get bombarded with uncomfortable or judgmental questions about your life — your relationships may be causing you stress.
When left unaddressed, social stress can adversely affect our overall well-being and happiness. What’s more, it can cause lasting damage to your relationships. When anxiety brews, resentment can give way — which is like drinking poison and expecting the other person to get sick.
If you’re wondering about how to spot relationship anxiety symptoms or how to deal with relationship anxiety, read on. This article explores relationship anxiety — what causes it and ways to cope.
Relationship anxiety is a common — and uncomfortable! — experience that affects many people. It can manifest as constant worry, fear of abandonment, or an overwhelming need for reassurance.
Signs that you are scared of your partner — or are experiencing relationship anxiety in general — can vary, but there are some common patterns:
This anxiety can stem from various sources, including past traumas, attachment styles, or negative relationship experiences.
We might have relationship anxiety for many reasons. One common cause is a fear of intimacy. People who struggle with intimacy may have difficulty opening up emotionally or trusting others, leading to anxiety when faced with the vulnerability that comes with deep connections.
Another cause or factor contributing to relationship anxiety is a fear of rejection. This can leave us preoccupied with questions regarding our worthiness of love and acceptance.
Relationship anxiety can significantly impact both our mental and our physical health. Constant worry and fear can lead to chronic stress, which can weaken the immune system, disrupt sleep patterns, and increase the risk of developing anxiety or depression.
Relationship anxiety radiates out beyond the damage it causes us: it can wreak havoc on the ways we relate to our loved ones. Here are other ways anxiety shows up in — and adversely affects — our relationships:
If left untreated, anxiety can interfere with relationships and cause significant distress for both people involved. However, there are ways to cope with anxiety and nurture our relationships, either by making big personal changes or through seeking professional help.
Building healthy relationships is essential for managing relationship anxiety. To address your relationship anxiety, first take time to understand the root causes of this specific anxiety. Reflect on past experiences and identify any patterns or triggers that contribute to your anxiety. This self-awareness can help you develop healthier coping mechanisms.
Honest, open communication can foster understanding and create a supportive environment where anxieties can be addressed together. Share your feelings and concerns with your partner or loved ones.
Here are some other ways to cultivate strong and supportive connections:
Consider seeking therapy or counseling to work through your relationship anxiety. A trained therapist can provide guidance, tools, and techniques to help manage anxiety and improve your relationships.
Relationship anxiety is a common struggle — one caused by various factors, including a fear of rejection or intimacy.
By understanding the root causes and implementing coping strategies, we can manage our anxiety and build healthier, more fulfilling relationships.
Remember, we have the power to create a happier future by taking action and prioritizing our well-being.
We’ve all heard that humans are social beings, or “people who need people.” And it’s true: we do need other people in our lives. We draw meaning and strength from deep relationships with our significant others as well as short casual interactions with neighbors or passersby. Sometimes, however, instead of improving our lives, these relationships detract.
If you’ve ever felt anxious about going to a family gathering or hanging out with friends — because you can’t be yourself around them or you get bombarded with uncomfortable or judgmental questions about your life — your relationships may be causing you stress.
When left unaddressed, social stress can adversely affect our overall well-being and happiness. What’s more, it can cause lasting damage to your relationships. When anxiety brews, resentment can give way — which is like drinking poison and expecting the other person to get sick.
If you’re wondering about how to spot relationship anxiety symptoms or how to deal with relationship anxiety, read on. This article explores relationship anxiety — what causes it and ways to cope.
Relationship anxiety is a common — and uncomfortable! — experience that affects many people. It can manifest as constant worry, fear of abandonment, or an overwhelming need for reassurance.
Signs that you are scared of your partner — or are experiencing relationship anxiety in general — can vary, but there are some common patterns:
This anxiety can stem from various sources, including past traumas, attachment styles, or negative relationship experiences.
We might have relationship anxiety for many reasons. One common cause is a fear of intimacy. People who struggle with intimacy may have difficulty opening up emotionally or trusting others, leading to anxiety when faced with the vulnerability that comes with deep connections.
Another cause or factor contributing to relationship anxiety is a fear of rejection. This can leave us preoccupied with questions regarding our worthiness of love and acceptance.
Relationship anxiety can significantly impact both our mental and our physical health. Constant worry and fear can lead to chronic stress, which can weaken the immune system, disrupt sleep patterns, and increase the risk of developing anxiety or depression.
Relationship anxiety radiates out beyond the damage it causes us: it can wreak havoc on the ways we relate to our loved ones. Here are other ways anxiety shows up in — and adversely affects — our relationships:
If left untreated, anxiety can interfere with relationships and cause significant distress for both people involved. However, there are ways to cope with anxiety and nurture our relationships, either by making big personal changes or through seeking professional help.
Building healthy relationships is essential for managing relationship anxiety. To address your relationship anxiety, first take time to understand the root causes of this specific anxiety. Reflect on past experiences and identify any patterns or triggers that contribute to your anxiety. This self-awareness can help you develop healthier coping mechanisms.
Honest, open communication can foster understanding and create a supportive environment where anxieties can be addressed together. Share your feelings and concerns with your partner or loved ones.
Here are some other ways to cultivate strong and supportive connections:
Consider seeking therapy or counseling to work through your relationship anxiety. A trained therapist can provide guidance, tools, and techniques to help manage anxiety and improve your relationships.
Relationship anxiety is a common struggle — one caused by various factors, including a fear of rejection or intimacy.
By understanding the root causes and implementing coping strategies, we can manage our anxiety and build healthier, more fulfilling relationships.
Remember, we have the power to create a happier future by taking action and prioritizing our well-being.
Walk your way to mindfulness! Discover how mindful walking can help relieve stress and enhance well-being, especially when reducing alcohol.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Life is full of unexpected twists and turns that jolt us from our comfort zones. This journey, as exciting as it may be, is also fraught with challenges. Our ability to bounce back from setbacks is rooted in our emotional resilience, a vital trait that buffers us against life’s blows. But, as we know, not all coping strategies are beneficial. Some, like reaching for the solace of alcohol, can undermine our emotional resilience, leaving us more vulnerable to stress. So what is emotional resilience exactly, and what stands in the way of becoming resilient? Are there ways of building emotional resilience? Let’s find out more.
Mindful walking is the practice of walking with an awareness of the movement of your body and the sensation of each step you take. It means being completely present in the moment, fully engaged in what's happening right now.
During the journey to reduce or quit alcohol, it's common to encounter challenging emotions and increased stress. Mindful walking offers an avenue for managing these struggles. This is because mindfulness focuses our attention to the present, reducing the time we spend fretting over past regrets or future anxieties. It also provides a healthier coping mechanism, and the physical activity of walking can alleviate cravings and reduce the discomfort of withdrawal symptoms.
When we incorporate a mindful walking practice into our routine, here are a few of the benefits we can expect:
Now that we've discussed the benefits of mindful walking, let's delve into how we can incorporate this practice into our daily routine. Here are some steps to follow:
In our bustling lives, it can be easy to forget the simple yet profound effects of practices like mindful walking. As we strive to cut back on alcohol or transition to an alcohol-free lifestyle, turning to such mindfulness techniques can offer us a means of coping with the stressors that will arise throughout the journey.
Don’t forget that mindfulness (including mindfulness walking meditation) isn't about clearing our minds of all thought — it's about learning to pay attention to our experiences in a kinder, more curious way. The next time you find yourself walking — on your way to work, strolling in the park, or simply moving from one room to another at home — take a moment to turn it into an opportunity for mindfulness.
A mindful walking practice might just add a spring to your step. And who knows? Maybe it’ll bring a welcome shift in perspective, too!
Life is full of unexpected twists and turns that jolt us from our comfort zones. This journey, as exciting as it may be, is also fraught with challenges. Our ability to bounce back from setbacks is rooted in our emotional resilience, a vital trait that buffers us against life’s blows. But, as we know, not all coping strategies are beneficial. Some, like reaching for the solace of alcohol, can undermine our emotional resilience, leaving us more vulnerable to stress. So what is emotional resilience exactly, and what stands in the way of becoming resilient? Are there ways of building emotional resilience? Let’s find out more.
Mindful walking is the practice of walking with an awareness of the movement of your body and the sensation of each step you take. It means being completely present in the moment, fully engaged in what's happening right now.
During the journey to reduce or quit alcohol, it's common to encounter challenging emotions and increased stress. Mindful walking offers an avenue for managing these struggles. This is because mindfulness focuses our attention to the present, reducing the time we spend fretting over past regrets or future anxieties. It also provides a healthier coping mechanism, and the physical activity of walking can alleviate cravings and reduce the discomfort of withdrawal symptoms.
When we incorporate a mindful walking practice into our routine, here are a few of the benefits we can expect:
Now that we've discussed the benefits of mindful walking, let's delve into how we can incorporate this practice into our daily routine. Here are some steps to follow:
In our bustling lives, it can be easy to forget the simple yet profound effects of practices like mindful walking. As we strive to cut back on alcohol or transition to an alcohol-free lifestyle, turning to such mindfulness techniques can offer us a means of coping with the stressors that will arise throughout the journey.
Don’t forget that mindfulness (including mindfulness walking meditation) isn't about clearing our minds of all thought — it's about learning to pay attention to our experiences in a kinder, more curious way. The next time you find yourself walking — on your way to work, strolling in the park, or simply moving from one room to another at home — take a moment to turn it into an opportunity for mindfulness.
A mindful walking practice might just add a spring to your step. And who knows? Maybe it’ll bring a welcome shift in perspective, too!
