Boost productivity and manage stress at work through mindful techniques. Perfect for those seeking to reduce alcohol consumption!
It's a common narrative that work environments are hives of productivity and efficiency, where the only option is to continuously forge ahead. But does working nonstop truly lead to better output? Not quite. In fact, our brains actually require periodic short breaks to function at their best.
Sometimes, the real key to enhancing workplace performance lies not in working harder but in working smarter — and mindfulness is a vital part of this equation.
Mindfulness is the practice of purposefully focusing our attention on the present moment and accepting it without judgment. Research has consistently shown that mindfulness can decrease stress, increase focus, and improve emotional well - being — all qualities that are beneficial in the workplace. Furthermore, practicing mindfulness at work can provide much-needed mental clarity and stress relief, reducing the likelihood of turning to maladaptive coping mechanisms such as habitual alcohol use.
Let’s explore six ways to practice mindfulness in the workplace.
Mindful breathing is one of the most straightforward mindfulness techniques, and it serves as a helpful starting point. By focusing on the inhale and exhale, we create a mental anchor that brings our attention back to the present. This can be particularly useful during a high-stress situation or when feelings of anxiety related to an upcoming deadline or presentation might surface. We can take just a couple of minutes to sit back, close our eyes, and deeply inhale and exhale. Our breath serves as an ever-present tool that we can tap into at any moment.
This practice involves focusing on our immediate surroundings to cultivate awareness. Choose an object within sight — a piece of furniture, a potted plant, a pack of sticky notes — and consciously note its color, texture, and form. This simple act of observation can serve as a mental palate cleanser, refocusing our energy on the task at hand and reducing work-related stress. By redirecting our attention onto something else, we are practicing the art of detachment.
During meetings or conversations, it's easy to let our minds wander, planning what we’re going to say next or thinking about our next task. Mindful listening encourages us to fully engage with the person speaking, soaking in their words, tone, and nonverbal cues. This practice enhances communication, fosters empathy, and builds better workplace relationships. By allowing others to feel heard, we make space for greater trust. This can benefit us on both a personal and professional level.
How often do we eat lunch at our desk, barely tasting what we're consuming? Mindful eating invites us to savor each bite, noting the food’s texture, flavor, and aroma. This practice not only enhances the enjoyment of our meal but also fosters a healthier relationship with food. Take your full lunch break and use this time to be present with your meal, allowing it to nourish you from the inside out.
Whether it's a stretch at our desk or a walk during our lunch break, integrating mindful movement into our workday can help clear our minds and reduce physical stress. By paying attention to how our body feels during these movements, we become more attuned to our physical needs. We also reduce the likelihood of musculoskeletal issues, such as a stiff neck or achy wrists.
Our physical environment plays a significant role in our mental state. A cluttered desk might lead to a cluttered mind. By organizing our workspace and including elements like plants or calming images, we can create a more serene environment that promotes mindfulness. As we clear our external space, we might find that our internal space — our thoughts and emotions concerning alcohol consumption and various work-related stressors — becomes clearer as well.
Incorporating these mindful habits into our workday won't necessarily take extra time out of our schedule; they simply invite us to perform the tasks we’re already doing in a more present, conscious way.
Being able to access a state of mindfulness at work can transform the way we engage with our tasks, our coworkers, and ourselves. Cultivating mindfulness can serve as a crucial component of our self-care strategy, providing a refuge of calm in the hustle and bustle of the workday. The sense of ease we build into our workday can also carry over into our lives at home, allowing us to change our relationship with alcohol more effectively.
So, next time we find ourselves overwhelmed by the demands of work, let’s take a moment to pause, breathe, and bring our attention back to the present. In this way, we're not just surviving our workday — we're thriving within it!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It's a common narrative that work environments are hives of productivity and efficiency, where the only option is to continuously forge ahead. But does working nonstop truly lead to better output? Not quite. In fact, our brains actually require periodic short breaks to function at their best.
Sometimes, the real key to enhancing workplace performance lies not in working harder but in working smarter — and mindfulness is a vital part of this equation.
Mindfulness is the practice of purposefully focusing our attention on the present moment and accepting it without judgment. Research has consistently shown that mindfulness can decrease stress, increase focus, and improve emotional well - being — all qualities that are beneficial in the workplace. Furthermore, practicing mindfulness at work can provide much-needed mental clarity and stress relief, reducing the likelihood of turning to maladaptive coping mechanisms such as habitual alcohol use.
Let’s explore six ways to practice mindfulness in the workplace.
Mindful breathing is one of the most straightforward mindfulness techniques, and it serves as a helpful starting point. By focusing on the inhale and exhale, we create a mental anchor that brings our attention back to the present. This can be particularly useful during a high-stress situation or when feelings of anxiety related to an upcoming deadline or presentation might surface. We can take just a couple of minutes to sit back, close our eyes, and deeply inhale and exhale. Our breath serves as an ever-present tool that we can tap into at any moment.
This practice involves focusing on our immediate surroundings to cultivate awareness. Choose an object within sight — a piece of furniture, a potted plant, a pack of sticky notes — and consciously note its color, texture, and form. This simple act of observation can serve as a mental palate cleanser, refocusing our energy on the task at hand and reducing work-related stress. By redirecting our attention onto something else, we are practicing the art of detachment.
During meetings or conversations, it's easy to let our minds wander, planning what we’re going to say next or thinking about our next task. Mindful listening encourages us to fully engage with the person speaking, soaking in their words, tone, and nonverbal cues. This practice enhances communication, fosters empathy, and builds better workplace relationships. By allowing others to feel heard, we make space for greater trust. This can benefit us on both a personal and professional level.
How often do we eat lunch at our desk, barely tasting what we're consuming? Mindful eating invites us to savor each bite, noting the food’s texture, flavor, and aroma. This practice not only enhances the enjoyment of our meal but also fosters a healthier relationship with food. Take your full lunch break and use this time to be present with your meal, allowing it to nourish you from the inside out.
Whether it's a stretch at our desk or a walk during our lunch break, integrating mindful movement into our workday can help clear our minds and reduce physical stress. By paying attention to how our body feels during these movements, we become more attuned to our physical needs. We also reduce the likelihood of musculoskeletal issues, such as a stiff neck or achy wrists.
Our physical environment plays a significant role in our mental state. A cluttered desk might lead to a cluttered mind. By organizing our workspace and including elements like plants or calming images, we can create a more serene environment that promotes mindfulness. As we clear our external space, we might find that our internal space — our thoughts and emotions concerning alcohol consumption and various work-related stressors — becomes clearer as well.
Incorporating these mindful habits into our workday won't necessarily take extra time out of our schedule; they simply invite us to perform the tasks we’re already doing in a more present, conscious way.
Being able to access a state of mindfulness at work can transform the way we engage with our tasks, our coworkers, and ourselves. Cultivating mindfulness can serve as a crucial component of our self-care strategy, providing a refuge of calm in the hustle and bustle of the workday. The sense of ease we build into our workday can also carry over into our lives at home, allowing us to change our relationship with alcohol more effectively.
So, next time we find ourselves overwhelmed by the demands of work, let’s take a moment to pause, breathe, and bring our attention back to the present. In this way, we're not just surviving our workday — we're thriving within it!
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!
Boost your mindfulness and build stress resilience with our 20 journaling prompts. Start your self-discovery journey 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!
Life can feel like a whirlwind, making our minds run non-stop, brimming with thoughts and emotions. At times like these, we need an oasis of calm amid the storm. One such oasis is the practice of journaling, a powerful tool to cultivate mindfulness and build stress resilience. Whether we're trying to navigate the tumultuous path of reducing our drinking or transition to an alcohol-free lifestyle, mindful journaling offers us a unique strategy to manage stress and promote personal growth.
As a practice, mindful journaling is more than just writing in a diary. Journaling for mindfulness is a process that fosters self-awareness and allows us to explore our deepest thoughts and emotions. Journaling is a dialogue with our inner selves, a journey towards understanding the complexities of our own mind.
Science has acknowledged the mental health benefits of mindful journaling. A study from the University of Texas at Austin suggests that regular expressive writing can lead to significant improvements in mood, stress levels, and depressive symptoms. Furthermore, a practice as simple as penning our thoughts can enhance cognitive functioning, improving memory and comprehension skills.
When we think of journaling, we often imagine it as a solitary activity. But it can be a communal one, too. Sharing our journal entries with trusted friends, family members, or therapists can foster deeper connections and provide us with new perspectives on our experiences and feelings.
Journaling helps to develop mindfulness, a mental state achieved by focusing our awareness in the present moment. By writing down our thoughts and feelings as they come, we learn to acknowledge and accept them without judgment. This is the essence of mindfulness.
Stress resilience refers to our ability to bounce back from adversity. It’s about understanding stressors, developing coping mechanisms, and building an inner strength that allows us to navigate challenges more effectively. Journaling also promotes stress resilience by providing us a space to express, explore, and understand our reactions to stress.
Now, let’s look at 20 journal prompts that can help us tap into mindfulness and boost our ability to cope with life’s stressors. These prompts serve as a guide to explore our inner world. There's no right or wrong way to respond, only honest introspection matters.
These prompts encourage exploration of our internal landscape. But they're not set in stone! They can be adapted to our personal needs. What's important is to approach them with an open mind and a willingness to explore our thoughts and feelings.
As we wind down our writing session, it's essential to take a moment to appreciate the effort we put into connecting with ourselves. Journaling for mindfulness isn’t about producing a literary masterpiece; it’s about fostering self-understanding and developing resilience.
Additionally, journaling isn't a sprint; it's a marathon, requiring patience and consistency. Over time, the seemingly simple act of writing can bring about profound internal changes. It can lead to a greater understanding of our emotions, our reactions to stress, and the way we interact with the world around us.
As with any other practice, some journaling sessions will be easier than others. Some days, we’ll be bursting with thoughts and emotions, and the words pour out onto the page. Other days, we may struggle to form coherent sentences. And that's okay. What's crucial is that we show up for ourselves, day after day, cultivating mindfulness and resilience one journal entry at a time.
Happy journaling!
Life can feel like a whirlwind, making our minds run non-stop, brimming with thoughts and emotions. At times like these, we need an oasis of calm amid the storm. One such oasis is the practice of journaling, a powerful tool to cultivate mindfulness and build stress resilience. Whether we're trying to navigate the tumultuous path of reducing our drinking or transition to an alcohol-free lifestyle, mindful journaling offers us a unique strategy to manage stress and promote personal growth.
As a practice, mindful journaling is more than just writing in a diary. Journaling for mindfulness is a process that fosters self-awareness and allows us to explore our deepest thoughts and emotions. Journaling is a dialogue with our inner selves, a journey towards understanding the complexities of our own mind.
Science has acknowledged the mental health benefits of mindful journaling. A study from the University of Texas at Austin suggests that regular expressive writing can lead to significant improvements in mood, stress levels, and depressive symptoms. Furthermore, a practice as simple as penning our thoughts can enhance cognitive functioning, improving memory and comprehension skills.
When we think of journaling, we often imagine it as a solitary activity. But it can be a communal one, too. Sharing our journal entries with trusted friends, family members, or therapists can foster deeper connections and provide us with new perspectives on our experiences and feelings.
Journaling helps to develop mindfulness, a mental state achieved by focusing our awareness in the present moment. By writing down our thoughts and feelings as they come, we learn to acknowledge and accept them without judgment. This is the essence of mindfulness.
Stress resilience refers to our ability to bounce back from adversity. It’s about understanding stressors, developing coping mechanisms, and building an inner strength that allows us to navigate challenges more effectively. Journaling also promotes stress resilience by providing us a space to express, explore, and understand our reactions to stress.
Now, let’s look at 20 journal prompts that can help us tap into mindfulness and boost our ability to cope with life’s stressors. These prompts serve as a guide to explore our inner world. There's no right or wrong way to respond, only honest introspection matters.
These prompts encourage exploration of our internal landscape. But they're not set in stone! They can be adapted to our personal needs. What's important is to approach them with an open mind and a willingness to explore our thoughts and feelings.
As we wind down our writing session, it's essential to take a moment to appreciate the effort we put into connecting with ourselves. Journaling for mindfulness isn’t about producing a literary masterpiece; it’s about fostering self-understanding and developing resilience.
Additionally, journaling isn't a sprint; it's a marathon, requiring patience and consistency. Over time, the seemingly simple act of writing can bring about profound internal changes. It can lead to a greater understanding of our emotions, our reactions to stress, and the way we interact with the world around us.
As with any other practice, some journaling sessions will be easier than others. Some days, we’ll be bursting with thoughts and emotions, and the words pour out onto the page. Other days, we may struggle to form coherent sentences. And that's okay. What's crucial is that we show up for ourselves, day after day, cultivating mindfulness and resilience one journal entry at a time.
Happy journaling!
Anxiety got you down? Turn to mindfulness! With science-backed techniques, learn to navigate anxious feelings and reduce alcohol use.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s Friday evening, and you’re at a party. Music pulses in the background, laughter echoes around the room, and conversations flow like a meandering river. However, instead of enjoying the lively atmosphere, you find yourself grappling with a disconcerting wave of anxiety. Your heart races, your palms become clammy, and your mind transforms into a whirlpool of distressing thoughts.
In moments like these, reaching for an alcoholic drink may seem like an alluring escape route, a quick fix to dial down the clamor of anxious feelings. But what if there was another way — a healthier, more sustainable method to manage anxiety? Welcome to the realm of mindfulness, an age-old practice now riding the crest of popularity in modern psychology due to its remarkable benefits, particularly in relieving anxiety.
Mindfulness, at its core, revolves around the concept of being fully present, completely engaged with our current location, our ongoing actions, and maintaining a non-reactive, non-overwhelming perspective towards our surroundings. It's about embracing the here and now — a stance that can provide us with a significant edge, especially when we are trying to escape the clutches of alcohol. Mindfulness helps us navigate the choppy waters of our internal world with grace, providing the much-needed clarity and awareness to foster healthier decisions.
It's worth noting that the efficacy of mindfulness in reducing anxiety isn't anecdotal; it’s well-documented in scientific literature. Several studies have concluded that mindfulness-based therapy is a promising intervention for alleviating anxiety and mood symptoms within clinical populations. Through mindfulness, we learn to approach our anxious emotions with curiosity and openness, reducing the distress typically associated with these feelings.
Incorporating mindfulness techniques in our daily routine can be a game-changer, even more when we're on a mission to change our relationship with alcohol. Here are five mindfulness exercises that can help us handle anxiety.
The body scan meditation, as the name suggests, requires us to concentrate our attention sequentially on different parts of our body, starting from our toes and gradually progressing up to the very top of our heads. During this practice, we intentionally tune into the various sensations we experience across our bodies without succumbing to the urge of forming judgments. This mindfulness technique helps dismantle the intensity of anxiety symptoms, creating an overall sense of relaxation.
The RAIN mindfulness technique is an acronym representing four essential steps in the process: Recognize, Allow, Investigate, and Nurture. It encourages us to recognize our ongoing experiences, permit these experiences to exist, kindly investigate these phenomena, and embrace self-compassion during these experiences. Implementing this technique allows us to respond to our anxiety with an elevated level of understanding and nonjudgment.
This mindfulness exercise employs visualization as a tool, asking us to imagine each thought as a leaf drifting along the current of a stream. Instead of getting ensnared by these thoughts or the feelings they elicit, we simply observe them and let them float away, mirroring and encouraging the transient nature of thoughts and feelings.
As a yogic breathing technique, alternate nostril breathing involves inhaling through one nostril while keeping the other one closed, followed by exhaling and switching nostrils. Regular practice of this technique can pacify the mind, alleviate symptoms of anxiety, and instill a sense of balance and tranquility.
Regardless of whether it's a stroll in the park or a casual walk around the block, mindful walking entails being fully immersed in the act of walking. It's about grounding our attention in the sensation of the earth beneath our feet, keenly observing the environment around us, and acknowledging our thoughts and feelings without forming judgments. This mindfulness exercise promotes a sense of calm and allows us to appreciate the beauty of the natural world.
These mindfulness exercises represent a shift in our approach towards life, especially during the times we grapple with anxiety or strive to reduce our alcohol consumption. However, it's essential to remember that mindfulness is not a magic wand that immediately dissipates anxiety or curbs the desire for alcohol. Instead, it's a tool, a powerful mechanism that encourages us to confront our emotions instead of seeking refuge in avoidance.
Through mindfulness, we create a compassionate space for our anxious feelings or our cravings for a drink. This space, brimming with conscious awareness and devoid of self-criticism, is the fertile ground where healing occurs, where we nurture resilience and pave the way for a more balanced, fulfilling life.
It’s Friday evening, and you’re at a party. Music pulses in the background, laughter echoes around the room, and conversations flow like a meandering river. However, instead of enjoying the lively atmosphere, you find yourself grappling with a disconcerting wave of anxiety. Your heart races, your palms become clammy, and your mind transforms into a whirlpool of distressing thoughts.
In moments like these, reaching for an alcoholic drink may seem like an alluring escape route, a quick fix to dial down the clamor of anxious feelings. But what if there was another way — a healthier, more sustainable method to manage anxiety? Welcome to the realm of mindfulness, an age-old practice now riding the crest of popularity in modern psychology due to its remarkable benefits, particularly in relieving anxiety.
Mindfulness, at its core, revolves around the concept of being fully present, completely engaged with our current location, our ongoing actions, and maintaining a non-reactive, non-overwhelming perspective towards our surroundings. It's about embracing the here and now — a stance that can provide us with a significant edge, especially when we are trying to escape the clutches of alcohol. Mindfulness helps us navigate the choppy waters of our internal world with grace, providing the much-needed clarity and awareness to foster healthier decisions.
It's worth noting that the efficacy of mindfulness in reducing anxiety isn't anecdotal; it’s well-documented in scientific literature. Several studies have concluded that mindfulness-based therapy is a promising intervention for alleviating anxiety and mood symptoms within clinical populations. Through mindfulness, we learn to approach our anxious emotions with curiosity and openness, reducing the distress typically associated with these feelings.
Incorporating mindfulness techniques in our daily routine can be a game-changer, even more when we're on a mission to change our relationship with alcohol. Here are five mindfulness exercises that can help us handle anxiety.
The body scan meditation, as the name suggests, requires us to concentrate our attention sequentially on different parts of our body, starting from our toes and gradually progressing up to the very top of our heads. During this practice, we intentionally tune into the various sensations we experience across our bodies without succumbing to the urge of forming judgments. This mindfulness technique helps dismantle the intensity of anxiety symptoms, creating an overall sense of relaxation.
The RAIN mindfulness technique is an acronym representing four essential steps in the process: Recognize, Allow, Investigate, and Nurture. It encourages us to recognize our ongoing experiences, permit these experiences to exist, kindly investigate these phenomena, and embrace self-compassion during these experiences. Implementing this technique allows us to respond to our anxiety with an elevated level of understanding and nonjudgment.
This mindfulness exercise employs visualization as a tool, asking us to imagine each thought as a leaf drifting along the current of a stream. Instead of getting ensnared by these thoughts or the feelings they elicit, we simply observe them and let them float away, mirroring and encouraging the transient nature of thoughts and feelings.
As a yogic breathing technique, alternate nostril breathing involves inhaling through one nostril while keeping the other one closed, followed by exhaling and switching nostrils. Regular practice of this technique can pacify the mind, alleviate symptoms of anxiety, and instill a sense of balance and tranquility.
Regardless of whether it's a stroll in the park or a casual walk around the block, mindful walking entails being fully immersed in the act of walking. It's about grounding our attention in the sensation of the earth beneath our feet, keenly observing the environment around us, and acknowledging our thoughts and feelings without forming judgments. This mindfulness exercise promotes a sense of calm and allows us to appreciate the beauty of the natural world.
These mindfulness exercises represent a shift in our approach towards life, especially during the times we grapple with anxiety or strive to reduce our alcohol consumption. However, it's essential to remember that mindfulness is not a magic wand that immediately dissipates anxiety or curbs the desire for alcohol. Instead, it's a tool, a powerful mechanism that encourages us to confront our emotions instead of seeking refuge in avoidance.
Through mindfulness, we create a compassionate space for our anxious feelings or our cravings for a drink. This space, brimming with conscious awareness and devoid of self-criticism, is the fertile ground where healing occurs, where we nurture resilience and pave the way for a more balanced, fulfilling life.
Build emotional resilience without relying on alcohol. Dive into 12 research-backed strategies that equip you for life's challenges.
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.
What is emotional resilience? Emotional resilience is our ability to cope with challenges and deal with setbacks. It’s the capacity to draw on inner reserves of strength to face whatever life gives us head-on and do our best to cope with it in spite of the emotional or physical discomfort we might experience.
Situations that can impede our emotional resilience range from personal life crises such as divorce, bereavement, or job loss to more ongoing issues like chronic stress, negative thinking patterns, or toxic relationships.
In trying times, the lure of alcohol can be strong. It promises a brief respite, a fleeting escape from reality. But “liquid courage” doesn't strengthen our resilience. Instead, it might fuel a host of issues from misuse to physical and mental health problems, ultimately weakening our emotional defenses.
So, how do we fortify our emotional resilience in a healthier and more sustainable way? Let's delve into twelve scientifically backed strategies.
Positivity isn't about ignoring life's difficulties; it's about maintaining a hopeful outlook in the face of adversity. Numerous studies attest to the power of positive emotions in enhancing resilience. They act as a buffer, shielding us from the ill-effects of stress and fostering mental well-being. We can train our minds to focus on the silver linings, even when the clouds seem unrelentingly dark. By focusing on what went well each day instead of dwelling on what went poorly, we start to shift our mindset from one that narrows in on what we lack to one of abundance.
Strong, supportive relationships are the scaffolding upon which our resilience is built. They provide emotional succor, offering a listening ear, empathy, or even tangible help during tough times. Let's invest time and effort into building meaningful connections with family, friends, and communities. Reach out to loved ones daily, whether that’s for a quick phone catch-up or an in-person coffee date. Human connection is one of the most foundational pillars of life, so the time we invest in our relationships is time well spent.
Physical health and emotional resilience are closely linked. Regular exercise not only keeps our bodies healthy but also has a profound impact on our mood, thanks to the release of endorphins. A balanced diet fuels our bodies with essential nutrients, keeping us energized and well-equipped to face life's challenges. Finally, adequate sleep refreshes and rejuvenates our minds, enabling clearer thinking and better emotional regulation. Making simple tweaks to each of these areas can have profound impacts on how we feel emotionally.
Mindfulness anchors us in the present, steering us away from unproductive rumination about the past or anxiety about the future. It fosters a balanced mind, enhancing our capacity to handle stress. Simple mindfulness practices, like mindful breathing or mindful eating, can go a long way in bolstering our resilience. We have over a dozen guided mindfulness meditations to choose from in our app!
Having clear, attainable goals gives us a sense of purpose and direction. They provide a roadmap that guides us, especially when the journey gets tough. When setting goals, it's important to ensure they are realistic and manageable. Use the SMART framework to guide you and hold you accountable to your ambitions. Remember, every small step towards a goal reinforces our resilience and sense of efficacy.
Life is a constant flux. Accepting this can equip us with the flexibility to adapt to new circumstances, making us more resilient. Whether it's a sudden job change, moving to a new city, or dealing with a personal loss, acknowledging the reality of change can help us navigate these situations with greater ease.
Emotional intelligence is the ability to understand and manage our emotions effectively. It allows us to recognize our emotional triggers, control impulsive reactions, and navigate emotional difficulties with grace, significantly enhancing our resilience. We can cultivate emotional intelligence by putting ourselves in others’ shoes and thinking before we speak.
Problem-solving skills give us the confidence to tackle difficulties head-on. Instead of avoiding problems or letting them overwhelm us, we can learn to break them down into manageable parts, find practical solutions, and take action. For instance, if we have a massive project to take on at work, we can cut it down into small pieces and take it one step at a time. This proactive approach can considerably boost our resilience and prevent us from getting overwhelmed.
Gratitude is a potent resilience booster. By focusing on our blessings, we shift our attention from our problems, fostering positivity and resilience. A simple daily practice, like maintaining a gratitude journal, can have profound effects on our well-being.
Recognizing when we need help and seeking it is a sign of strength. Whether it's from a friend, family member, or a mental health professional, getting support and guidance can be crucial in navigating life's challenges and building resilience. Others’ feedback can give us the necessary perspective to see our situations more clearly and approach them from a place of empowerment.
This might seem challenging, but finding meaning in our struggles can transform them from burdens into opportunities for growth. It provides us with a new perspective and a sense of purpose, deepening our resilience. We might ask ourselves: What has this experience taught me? How has it made me a stronger person? How can I use it to help others?
Every achievement, no matter how small, is a testament to our resilience. Celebrating these small victories can boost our self-esteem, reinforce our sense of efficacy, and motivate us to continue on our resilience-building journey.
Navigating life’s intricate labyrinth requires more than just surviving; it calls for resilience, the ability to bounce back stronger from adversities. Alcohol, while seemingly offering an easy escape, is far from a real solution. Instead, equipping ourselves with the strategies mentioned above can help us foster a robust emotional resilience that serves us well.
Developing resilience is a journey, not a destination. It's an ongoing process that requires effort, patience, and self-compassion. With each step we take, each challenge we overcome, we are not just enduring; we are evolving, becoming stronger, more resilient versions of ourselves. Because, at the end of the day, we won’t just be people who weather the storm — we’ll be the ones who dance in the rain.
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.
What is emotional resilience? Emotional resilience is our ability to cope with challenges and deal with setbacks. It’s the capacity to draw on inner reserves of strength to face whatever life gives us head-on and do our best to cope with it in spite of the emotional or physical discomfort we might experience.
Situations that can impede our emotional resilience range from personal life crises such as divorce, bereavement, or job loss to more ongoing issues like chronic stress, negative thinking patterns, or toxic relationships.
In trying times, the lure of alcohol can be strong. It promises a brief respite, a fleeting escape from reality. But “liquid courage” doesn't strengthen our resilience. Instead, it might fuel a host of issues from misuse to physical and mental health problems, ultimately weakening our emotional defenses.
So, how do we fortify our emotional resilience in a healthier and more sustainable way? Let's delve into twelve scientifically backed strategies.
Positivity isn't about ignoring life's difficulties; it's about maintaining a hopeful outlook in the face of adversity. Numerous studies attest to the power of positive emotions in enhancing resilience. They act as a buffer, shielding us from the ill-effects of stress and fostering mental well-being. We can train our minds to focus on the silver linings, even when the clouds seem unrelentingly dark. By focusing on what went well each day instead of dwelling on what went poorly, we start to shift our mindset from one that narrows in on what we lack to one of abundance.
Strong, supportive relationships are the scaffolding upon which our resilience is built. They provide emotional succor, offering a listening ear, empathy, or even tangible help during tough times. Let's invest time and effort into building meaningful connections with family, friends, and communities. Reach out to loved ones daily, whether that’s for a quick phone catch-up or an in-person coffee date. Human connection is one of the most foundational pillars of life, so the time we invest in our relationships is time well spent.
Physical health and emotional resilience are closely linked. Regular exercise not only keeps our bodies healthy but also has a profound impact on our mood, thanks to the release of endorphins. A balanced diet fuels our bodies with essential nutrients, keeping us energized and well-equipped to face life's challenges. Finally, adequate sleep refreshes and rejuvenates our minds, enabling clearer thinking and better emotional regulation. Making simple tweaks to each of these areas can have profound impacts on how we feel emotionally.
Mindfulness anchors us in the present, steering us away from unproductive rumination about the past or anxiety about the future. It fosters a balanced mind, enhancing our capacity to handle stress. Simple mindfulness practices, like mindful breathing or mindful eating, can go a long way in bolstering our resilience. We have over a dozen guided mindfulness meditations to choose from in our app!
Having clear, attainable goals gives us a sense of purpose and direction. They provide a roadmap that guides us, especially when the journey gets tough. When setting goals, it's important to ensure they are realistic and manageable. Use the SMART framework to guide you and hold you accountable to your ambitions. Remember, every small step towards a goal reinforces our resilience and sense of efficacy.
Life is a constant flux. Accepting this can equip us with the flexibility to adapt to new circumstances, making us more resilient. Whether it's a sudden job change, moving to a new city, or dealing with a personal loss, acknowledging the reality of change can help us navigate these situations with greater ease.
Emotional intelligence is the ability to understand and manage our emotions effectively. It allows us to recognize our emotional triggers, control impulsive reactions, and navigate emotional difficulties with grace, significantly enhancing our resilience. We can cultivate emotional intelligence by putting ourselves in others’ shoes and thinking before we speak.
Problem-solving skills give us the confidence to tackle difficulties head-on. Instead of avoiding problems or letting them overwhelm us, we can learn to break them down into manageable parts, find practical solutions, and take action. For instance, if we have a massive project to take on at work, we can cut it down into small pieces and take it one step at a time. This proactive approach can considerably boost our resilience and prevent us from getting overwhelmed.
Gratitude is a potent resilience booster. By focusing on our blessings, we shift our attention from our problems, fostering positivity and resilience. A simple daily practice, like maintaining a gratitude journal, can have profound effects on our well-being.
Recognizing when we need help and seeking it is a sign of strength. Whether it's from a friend, family member, or a mental health professional, getting support and guidance can be crucial in navigating life's challenges and building resilience. Others’ feedback can give us the necessary perspective to see our situations more clearly and approach them from a place of empowerment.
This might seem challenging, but finding meaning in our struggles can transform them from burdens into opportunities for growth. It provides us with a new perspective and a sense of purpose, deepening our resilience. We might ask ourselves: What has this experience taught me? How has it made me a stronger person? How can I use it to help others?
Every achievement, no matter how small, is a testament to our resilience. Celebrating these small victories can boost our self-esteem, reinforce our sense of efficacy, and motivate us to continue on our resilience-building journey.
Navigating life’s intricate labyrinth requires more than just surviving; it calls for resilience, the ability to bounce back stronger from adversities. Alcohol, while seemingly offering an easy escape, is far from a real solution. Instead, equipping ourselves with the strategies mentioned above can help us foster a robust emotional resilience that serves us well.
Developing resilience is a journey, not a destination. It's an ongoing process that requires effort, patience, and self-compassion. With each step we take, each challenge we overcome, we are not just enduring; we are evolving, becoming stronger, more resilient versions of ourselves. Because, at the end of the day, we won’t just be people who weather the storm — we’ll be the ones who dance in the rain.
Dive into our latest blog to explore the dynamics of codependency. Learn how to identify the signs, break the cycle, and steer towards healthier relationships.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It's a breezy Sunday afternoon, and you're lounging on your favorite bean bag, basking in the glow of the latest sci-fi thriller on your big-screen TV. Suddenly, your phone buzzes — a familiar name, one that instinctively makes you sigh. It's your friend Alex, who’s probably facing another crisis and needs your emotional support. Again. As you put your binge-watching plans on hold, you realize that this scenario is all too familiar. It's not a one-off — it happens all the time.
Like all human behavior, interactions that leave us feeling drained or exploited are rooted in science. We are wired to interact with others; unfortunately, however, this natural urge to connect can lead us down an unhealthy path. Enter codependency — a behavioral phenomenon based on unhealthy relationship dynamics. Let’s unravel the science behind codependency habits and explore the experiences that can set the stage for them.
At its core, codependency is a behavioral condition that happens when a person becomes excessively reliant on others to satisfy their emotional or psychological needs. Psychologists suggest that codependency habits may stem from past relational experiences, typically those rooted in childhood.
While these experiences lead one person to be overly reliant on others, others are left feeling like it’s their job — like it or not — to fix other people’s problems. Imagine a kid whose emotional thermometer was constantly set to "ensure everyone is okay.” This habit, nurtured over time, might develop into a codependency habit later in life.
At the neurological level, codependency has to do with the part of the brain that deals with reward and pleasure, the Ventral Tegmental Area. When we help others — and when we receive attention and care in return — our brain releases the feel-good hormone dopamine. In normal scenarios, this is good news: the neurological reward on both sides encourages empathy and bonding.
However, in codependency, this response goes into overdrive. As a result, people stuck in codependent relationships continuously seek this dopamine high, making their giving and taking behavior a compulsion rather than a choice.
Two areas of the brain play starring roles here: the emotional control center, the amygdala, and the conflict resolution center, the anterior cingulate cortex (ACC). In codependents, the amygdala often rings the alarm bells of fear, rejection, and loneliness excessively, while the ACC takes these false alarms at face value and rushes to avoid conflict at any cost. This neurobiological double whammy can lead to the self-sacrificing behavior we see in codependency.
But wait, isn't empathy a good thing? Well, yes and no. Codependency takes the concept of empathy and adds a dose of obsession — it's empathy on steroids, if you will. You bend over backward to fulfill others' desires, ignoring your own wants and needs. This can lead to stress, burnout, and a severe case of "I forgot about me" syndrome.
The second part of codependency is guilt, which saps our energy and sucks the joy out of life. The “giver” feels guilty when they’re not catering to the other person's needs, even at the expense of a much-needed breather. At the same time, the “taker” might know that they’re making unfair demands at some level, but feels overpowered by the need for constant attention.
All of this results in serious boundary-setting problems. Everything becomes an emergency. Respect for personal space, time, or values go out the window, leading to chronic stress.
While the term “codependency” might seem like it’s describing one specific type of interaction, it's actually a multifaceted condition that can manifest in various forms. Understanding these variations can help us recognize the symptoms and get to the root of the issue. Here are the main types of codependent personalities:
Understanding that codependency isn't a one-size-fits-all condition is crucial. People may exhibit traits from multiple types or might oscillate between them depending on the situation or relationship. Knowing these types can aid in identifying patterns of behavior, helping in the journey of self-awareness and recovery.
Types of Codependency Habits
Just like there are different types of actors in codependent relationships, there are also different types of interpersonal dynamics that frequently show up. Of course, each one comes with its own shades and nuances, but certain patterns stand out:
Recognizing these habits and dynamics is an essential step towards understanding and healing from codependency. By identifying which behaviors resonate, we can begin the process of addressing the root causes and setting healthier relationship patterns.
In many cases, alcohol can make the knot of codependency even harder to untangle. The codependent individual might feel the need to "save" the person with the AUD — making excuses for their struggling partner, taking over their responsibilities, or even enabling their alcohol consumption. All the while, their emotional well-being becomes intertwined with their partner’s continuing struggles.
But why does this happen? Some experts suggest that codependent people might be drawn towards those with alcohol misuse issues. It could be because it fuels their need to feel useful or needed. Or it might be a learned pattern, especially if they grew up in an environment where alcohol misuse was rampant.
In a similar way, for the person who is the one struggling with alcohol misuse, a codependent relationship can make it more difficult to see the problem clearly and realize the power that they actually have over the role that alcohol plays in their life.
Ready to take action? Here are some science-backed ways to loosen the codependency grip and regain your individuality:
Bidding goodbye to codependency isn't like flipping a switch — it's more like fine-tuning a radio dial (remember those?). It takes time, patience, and a whole lot of self-compassion. And remember, it's not about becoming self-centered, blaming ourselves, or feeling guilty — it’s about making conscious choices as we balance empathy and self-care.
The next time you get a call from that friend who always needs your help, you might decide to step back and let them fight their own battles. Or maybe you'll intervene, but this time, not because your happiness depends on being needed, but because you genuinely want to help.
And on the flip side, if you’re the one making that call, pause for a few minutes first. You might find that there’s another path you can take — one that will ultimately lead you to healthier relationships and a more balanced version of you!
It's a breezy Sunday afternoon, and you're lounging on your favorite bean bag, basking in the glow of the latest sci-fi thriller on your big-screen TV. Suddenly, your phone buzzes — a familiar name, one that instinctively makes you sigh. It's your friend Alex, who’s probably facing another crisis and needs your emotional support. Again. As you put your binge-watching plans on hold, you realize that this scenario is all too familiar. It's not a one-off — it happens all the time.
Like all human behavior, interactions that leave us feeling drained or exploited are rooted in science. We are wired to interact with others; unfortunately, however, this natural urge to connect can lead us down an unhealthy path. Enter codependency — a behavioral phenomenon based on unhealthy relationship dynamics. Let’s unravel the science behind codependency habits and explore the experiences that can set the stage for them.
At its core, codependency is a behavioral condition that happens when a person becomes excessively reliant on others to satisfy their emotional or psychological needs. Psychologists suggest that codependency habits may stem from past relational experiences, typically those rooted in childhood.
While these experiences lead one person to be overly reliant on others, others are left feeling like it’s their job — like it or not — to fix other people’s problems. Imagine a kid whose emotional thermometer was constantly set to "ensure everyone is okay.” This habit, nurtured over time, might develop into a codependency habit later in life.
At the neurological level, codependency has to do with the part of the brain that deals with reward and pleasure, the Ventral Tegmental Area. When we help others — and when we receive attention and care in return — our brain releases the feel-good hormone dopamine. In normal scenarios, this is good news: the neurological reward on both sides encourages empathy and bonding.
However, in codependency, this response goes into overdrive. As a result, people stuck in codependent relationships continuously seek this dopamine high, making their giving and taking behavior a compulsion rather than a choice.
Two areas of the brain play starring roles here: the emotional control center, the amygdala, and the conflict resolution center, the anterior cingulate cortex (ACC). In codependents, the amygdala often rings the alarm bells of fear, rejection, and loneliness excessively, while the ACC takes these false alarms at face value and rushes to avoid conflict at any cost. This neurobiological double whammy can lead to the self-sacrificing behavior we see in codependency.
But wait, isn't empathy a good thing? Well, yes and no. Codependency takes the concept of empathy and adds a dose of obsession — it's empathy on steroids, if you will. You bend over backward to fulfill others' desires, ignoring your own wants and needs. This can lead to stress, burnout, and a severe case of "I forgot about me" syndrome.
The second part of codependency is guilt, which saps our energy and sucks the joy out of life. The “giver” feels guilty when they’re not catering to the other person's needs, even at the expense of a much-needed breather. At the same time, the “taker” might know that they’re making unfair demands at some level, but feels overpowered by the need for constant attention.
All of this results in serious boundary-setting problems. Everything becomes an emergency. Respect for personal space, time, or values go out the window, leading to chronic stress.
While the term “codependency” might seem like it’s describing one specific type of interaction, it's actually a multifaceted condition that can manifest in various forms. Understanding these variations can help us recognize the symptoms and get to the root of the issue. Here are the main types of codependent personalities:
Understanding that codependency isn't a one-size-fits-all condition is crucial. People may exhibit traits from multiple types or might oscillate between them depending on the situation or relationship. Knowing these types can aid in identifying patterns of behavior, helping in the journey of self-awareness and recovery.
Types of Codependency Habits
Just like there are different types of actors in codependent relationships, there are also different types of interpersonal dynamics that frequently show up. Of course, each one comes with its own shades and nuances, but certain patterns stand out:
Recognizing these habits and dynamics is an essential step towards understanding and healing from codependency. By identifying which behaviors resonate, we can begin the process of addressing the root causes and setting healthier relationship patterns.
In many cases, alcohol can make the knot of codependency even harder to untangle. The codependent individual might feel the need to "save" the person with the AUD — making excuses for their struggling partner, taking over their responsibilities, or even enabling their alcohol consumption. All the while, their emotional well-being becomes intertwined with their partner’s continuing struggles.
But why does this happen? Some experts suggest that codependent people might be drawn towards those with alcohol misuse issues. It could be because it fuels their need to feel useful or needed. Or it might be a learned pattern, especially if they grew up in an environment where alcohol misuse was rampant.
In a similar way, for the person who is the one struggling with alcohol misuse, a codependent relationship can make it more difficult to see the problem clearly and realize the power that they actually have over the role that alcohol plays in their life.
Ready to take action? Here are some science-backed ways to loosen the codependency grip and regain your individuality:
Bidding goodbye to codependency isn't like flipping a switch — it's more like fine-tuning a radio dial (remember those?). It takes time, patience, and a whole lot of self-compassion. And remember, it's not about becoming self-centered, blaming ourselves, or feeling guilty — it’s about making conscious choices as we balance empathy and self-care.
The next time you get a call from that friend who always needs your help, you might decide to step back and let them fight their own battles. Or maybe you'll intervene, but this time, not because your happiness depends on being needed, but because you genuinely want to help.
And on the flip side, if you’re the one making that call, pause for a few minutes first. You might find that there’s another path you can take — one that will ultimately lead you to healthier relationships and a more balanced version of you!
Are you craving emotional connection and tired of feeling left behind? Learn to navigate abandonment issues with 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!
Picture this: You've met someone incredible. They're charming, funny, and they seem to get your quirky sense of humor. Your phone pings with their messages day and night. You feel seen, understood, connected. And then, one day … radio silence. You check your phone obsessively. One day turns into two, then a week, then a month. The text you've been waiting for never comes. You're left with unanswered questions and a sense of profound rejection, leading to long-term feelings of insecurity.
This constant feeling of chasing people or being left behind is the crux of abandonment issues. It's a persistent feeling of insecurity that can leave a subtle, nagging doubt in your mind or set off a loud alarm bell — whether or not it’s warranted.
So what does science say about this? Abandonment issues aren't “just in your head” — they’re rooted in the brain.
Our brain’s emotional sentinel, the amygdala, stands guard for potential threats, including those scary feelings of insecurity and possible rejection. It's our ever-watchful guardian against what it perceives as possible harm heading our way.
Then we've got the hippocampus, our living memory bank that relates present experiences to past events. If we’ve faced abandonment in the past, the hippocampus revs up and says, "Wait a minute, I've seen this before!" at what seems like the slightest provocation — all in an effort to protect us from future abandonment.
Lastly, we have the prefrontal cortex, the brain’s center of rational thought. It tries to bring some reason into the emotional mix, but in cases of abandonment issues, the amygdala's emotional response is much louder.
The other key part of the abandonment trap is the body’s stress response. When we experience intense emotions such as fear, anxiety, or distress — all companions of abandonment — our body kicks into fight-or-flight mode. It starts releasing stress hormones such as cortisol and adrenaline, getting us ready to either face the issue head-on or to make a quick exit.
Normally, this stress reaction dissipates once the threat has passed. But when we’re dealing with chronic abandonment issues, the brain and body are always on high alert. This constant stress mode can lead to a host of unpleasant physical symptoms, ranging from headaches and sleep troubles to more serious stuff such as heart disease. It's like asking the mind and body to run a marathon daily — it can cause quite a strain!
While abandonment issues can start at any point in life — for example, after a bad breakup — they can be even more tricky to untangle when they take hold in childhood. Much like learning to ride a bike or hating broccoli, our experiences during these formative years often stick with us. In fact, long-term exposure to stress hormones can also modify the hippocampus, part of the brain involved in memory and emotion regulation.
If we went through neglect, separation, or loss in childhood, our stress response system gets hypersensitive, reacting more strongly to potential threats of abandonment later in life.
That's why understanding the science of abandonment issues is so vital — and why it can also be so empowering. It helps us realize that these feelings aren't random or unmanageable, but are linked to understandable — and modifiable! — biological processes. Sure, it's a challenging journey, but with this newfound knowledge, some self-care, and the right help, we're better equipped to navigate it. Let's embrace this adventure!
Now, don't go thinking these steps will magically erase stubborn abandonment issues. But every small step brings you closer to understanding and, ultimately, healing. And remember, we're all in this together. So, keep that chin up and let's keep going.
Picture this: You've met someone incredible. They're charming, funny, and they seem to get your quirky sense of humor. Your phone pings with their messages day and night. You feel seen, understood, connected. And then, one day … radio silence. You check your phone obsessively. One day turns into two, then a week, then a month. The text you've been waiting for never comes. You're left with unanswered questions and a sense of profound rejection, leading to long-term feelings of insecurity.
This constant feeling of chasing people or being left behind is the crux of abandonment issues. It's a persistent feeling of insecurity that can leave a subtle, nagging doubt in your mind or set off a loud alarm bell — whether or not it’s warranted.
So what does science say about this? Abandonment issues aren't “just in your head” — they’re rooted in the brain.
Our brain’s emotional sentinel, the amygdala, stands guard for potential threats, including those scary feelings of insecurity and possible rejection. It's our ever-watchful guardian against what it perceives as possible harm heading our way.
Then we've got the hippocampus, our living memory bank that relates present experiences to past events. If we’ve faced abandonment in the past, the hippocampus revs up and says, "Wait a minute, I've seen this before!" at what seems like the slightest provocation — all in an effort to protect us from future abandonment.
Lastly, we have the prefrontal cortex, the brain’s center of rational thought. It tries to bring some reason into the emotional mix, but in cases of abandonment issues, the amygdala's emotional response is much louder.
The other key part of the abandonment trap is the body’s stress response. When we experience intense emotions such as fear, anxiety, or distress — all companions of abandonment — our body kicks into fight-or-flight mode. It starts releasing stress hormones such as cortisol and adrenaline, getting us ready to either face the issue head-on or to make a quick exit.
Normally, this stress reaction dissipates once the threat has passed. But when we’re dealing with chronic abandonment issues, the brain and body are always on high alert. This constant stress mode can lead to a host of unpleasant physical symptoms, ranging from headaches and sleep troubles to more serious stuff such as heart disease. It's like asking the mind and body to run a marathon daily — it can cause quite a strain!
While abandonment issues can start at any point in life — for example, after a bad breakup — they can be even more tricky to untangle when they take hold in childhood. Much like learning to ride a bike or hating broccoli, our experiences during these formative years often stick with us. In fact, long-term exposure to stress hormones can also modify the hippocampus, part of the brain involved in memory and emotion regulation.
If we went through neglect, separation, or loss in childhood, our stress response system gets hypersensitive, reacting more strongly to potential threats of abandonment later in life.
That's why understanding the science of abandonment issues is so vital — and why it can also be so empowering. It helps us realize that these feelings aren't random or unmanageable, but are linked to understandable — and modifiable! — biological processes. Sure, it's a challenging journey, but with this newfound knowledge, some self-care, and the right help, we're better equipped to navigate it. Let's embrace this adventure!
Now, don't go thinking these steps will magically erase stubborn abandonment issues. But every small step brings you closer to understanding and, ultimately, healing. And remember, we're all in this together. So, keep that chin up and let's keep going.
Curious about the hidden parts of your personality? Dive into the fascinating world of shadow work with our latest blog post. Uncover unique and creative steps to explore, understand, and embrace your shadow.
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!
Shadow work — is this some New Age spiritual practice? Not exactly. Rooted in the theories of renowned Swiss psychiatrist Carl Jung, the concept of the “Shadow” refers to the unseen facets of our personality that we prefer to keep hidden, the parts that don't often come out during our day-to-day interactions.
Your “shadow” can include a diverse range of traits — those pesky fears, the desire to procrastinate, that twinge of jealousy when a friend achieves something you’ve been striving for, and even the small guilty pleasures we all indulge in when no one is watching.
Despite the somewhat ominous name, the shadow isn't all bad. It's a complex mix of the less-than-ideal, the suppressed, and even the remarkable aspects of our personalities that we've been made to believe are unacceptable. The shadow isn't just the part of us that experiences anger or greed — it's also the part that feels joy, love, and courage, often at times and in ways we least expect.
So, how do we explore this shadow? Through the process of shadow work, which involves delving into and understanding these hidden elements of ourselves.
When it comes to alcohol use, your shadows can play a significant role. For some, a glass of wine or a cold beer might serve as a momentary retreat, a detour from dealing with challenging feelings or unsolved matters. It can serve as a form of self-medication, numbing the anxiety, stress, or emotional pain that are part of our shadow selves.
Our shadows might also reflect feelings of guilt, regret, or concern related to our drinking. We might have butterflies in our stomach about the effects of drinking on our health, relationships, or job performance, or feel guilty about past incidents that happened when we overindulged. These worries often remain tucked away beneath the immediate joy that a drink can bring, making it tricky to break out of the cycle.
Most importantly, however, our booze-related shadow can also contain the seeds of a desire and potential for change! At some level, we recognize that our relationship with alcohol needs to shift — an inner knowledge that represents an as-yet unrealized capacity to develop healthier coping mechanisms.
Shadow work is not about banishing the shadow or pretending it doesn't exist. It’s about understanding that our personalities are filled with a mix of good and bad, light and dark, joy and sorrow. The goal of shadow work is acceptance, integration, and balance — a recognition that our vulnerabilities and flaws make us human and unique.
Here are some ideas to start your exploration:
As we dive deeper into shadow work, having some trusted guides can make the journey more rewarding. Here are a few highly recommended reads:
Remember, the goal of shadow work isn't to become “perfect,” but to develop a deeper understanding and acceptance of ourselves. It's about recognizing that our personality is a blend of varied traits, and each one contributes to making us unique. It's also about embracing all aspects of ourselves, leading to inner balance.
Just as we take time to strengthen our bonds with our loved ones, let's take some time to strengthen our bond with ourselves. The path to shadow work is as unique as you are — so explore these steps and modify them in a way that suits you best. And remember, it's perfectly fine to get a little lost, to take your time, and to explore at your own pace — in this journey of shadow work, there are no wrong paths, only paths leading to a better understanding of ourselves. Have fun with it, and enjoy this one-of-a-kind journey of self-discovery.
Shadow work — is this some New Age spiritual practice? Not exactly. Rooted in the theories of renowned Swiss psychiatrist Carl Jung, the concept of the “Shadow” refers to the unseen facets of our personality that we prefer to keep hidden, the parts that don't often come out during our day-to-day interactions.
Your “shadow” can include a diverse range of traits — those pesky fears, the desire to procrastinate, that twinge of jealousy when a friend achieves something you’ve been striving for, and even the small guilty pleasures we all indulge in when no one is watching.
Despite the somewhat ominous name, the shadow isn't all bad. It's a complex mix of the less-than-ideal, the suppressed, and even the remarkable aspects of our personalities that we've been made to believe are unacceptable. The shadow isn't just the part of us that experiences anger or greed — it's also the part that feels joy, love, and courage, often at times and in ways we least expect.
So, how do we explore this shadow? Through the process of shadow work, which involves delving into and understanding these hidden elements of ourselves.
When it comes to alcohol use, your shadows can play a significant role. For some, a glass of wine or a cold beer might serve as a momentary retreat, a detour from dealing with challenging feelings or unsolved matters. It can serve as a form of self-medication, numbing the anxiety, stress, or emotional pain that are part of our shadow selves.
Our shadows might also reflect feelings of guilt, regret, or concern related to our drinking. We might have butterflies in our stomach about the effects of drinking on our health, relationships, or job performance, or feel guilty about past incidents that happened when we overindulged. These worries often remain tucked away beneath the immediate joy that a drink can bring, making it tricky to break out of the cycle.
Most importantly, however, our booze-related shadow can also contain the seeds of a desire and potential for change! At some level, we recognize that our relationship with alcohol needs to shift — an inner knowledge that represents an as-yet unrealized capacity to develop healthier coping mechanisms.
Shadow work is not about banishing the shadow or pretending it doesn't exist. It’s about understanding that our personalities are filled with a mix of good and bad, light and dark, joy and sorrow. The goal of shadow work is acceptance, integration, and balance — a recognition that our vulnerabilities and flaws make us human and unique.
Here are some ideas to start your exploration:
As we dive deeper into shadow work, having some trusted guides can make the journey more rewarding. Here are a few highly recommended reads:
Remember, the goal of shadow work isn't to become “perfect,” but to develop a deeper understanding and acceptance of ourselves. It's about recognizing that our personality is a blend of varied traits, and each one contributes to making us unique. It's also about embracing all aspects of ourselves, leading to inner balance.
Just as we take time to strengthen our bonds with our loved ones, let's take some time to strengthen our bond with ourselves. The path to shadow work is as unique as you are — so explore these steps and modify them in a way that suits you best. And remember, it's perfectly fine to get a little lost, to take your time, and to explore at your own pace — in this journey of shadow work, there are no wrong paths, only paths leading to a better understanding of ourselves. Have fun with it, and enjoy this one-of-a-kind journey of self-discovery.
Is anxiety tossing you about like a ship in a storm? Discover your inner anchor with our science-backed, therapist-approved grounding techniques. Explore how your brain's superpower can calm the chaos, learn the 5-4-3-2-1 technique, and navigate towards tranquility. Dive in and turn the tide on anxiety 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!
Picture this: you're a ship in the midst of a tempest. Tumultuous waves of stress and worry crash against you. Chaotic and overwhelming, right?
What if we could be our own anchors, holding steady amidst the chaos? That's where grounding comes in. Grounding techniques are practical, straightforward tools that help us focus on the present moment.
These techniques, backed by science, can help us weather any storm by bringing us back to the calm and steady present.
So, let’s set our sights on tranquility. This article explores grounding techniques to help manage anxiety.
Grounding techniques tether our minds to reality, preventing them from spiraling into a vortex of distressing thoughts or emotions. It's like bringing a kite down from a gusty sky and steadying it in our hands.
Neuroscience has an explanation for this.
When anxiety hits, it triggers the amygdala, the part of our brain responsible for fear and stress responses. This creates a wave of physiological changes — racing heart, rapid breathing, spiraling thoughts, and more.
Grounding techniques work by engaging the prefrontal cortex, the "thinking" part of our brain. This dampens the amygdala's overactivity, helping us to feel calm and centered.
In a practical sense, they help redirect our attention away from spiraling thoughts or traumatic memories and into the present moment.
A well-known grounding technique is the 5-4-3-2-1 method. This exercise keeps our minds occupied and provides a mental anchor, stopping us from drifting into the sea of anxiety.
It involves a specific number of items:
Say we're at a party, for instance, feeling anxious about the number of people surrounding us. Using this technique, we might notice the vibrant colors on the walls, the cool glass in our hand, the laughter in the room, the aroma of the food, and the taste of our chosen beverage.
By focusing on these sensory experiences, we can remain present and grounded, reducing anxiety.
Here are other sensory grounding techniques to try:
Different techniques may work better during certain moments, so it’s good to give a few of these a go.
Just as there are sensory-based grounding techniques — which engage the five senses — others engage the body or the mind more as a whole. Here are therapist-approved physical grounding techniques:
Here are a few mental grounding techniques:
Try a mix: some might work for you better than others. Some might be more appropriate given the situation or trigger. It’s good to have plenty in your toolbox.
Remember, grounding techniques are not a perfect solution. These techniques can provide temporary relief, but they don’t address the underlying causes of anxiety. For that, you’ll need professional help.
Grounding techniques include the classic 5-4-3-2-1 technique, or they can be sensory, mental, or physical in their nature.
When we're anxious, it's easy to turn to alcohol as a temporary solution. But with grounding, we can have a better — and healthier! — tool in our toolbox.
When cravings or anxiety come knocking, grounding techniques anchor us to the present. This is one way of practicing mindfulness, which can help us identify, even curb, thoughtless or impulsive drinking.
Picture this: you're a ship in the midst of a tempest. Tumultuous waves of stress and worry crash against you. Chaotic and overwhelming, right?
What if we could be our own anchors, holding steady amidst the chaos? That's where grounding comes in. Grounding techniques are practical, straightforward tools that help us focus on the present moment.
These techniques, backed by science, can help us weather any storm by bringing us back to the calm and steady present.
So, let’s set our sights on tranquility. This article explores grounding techniques to help manage anxiety.
Grounding techniques tether our minds to reality, preventing them from spiraling into a vortex of distressing thoughts or emotions. It's like bringing a kite down from a gusty sky and steadying it in our hands.
Neuroscience has an explanation for this.
When anxiety hits, it triggers the amygdala, the part of our brain responsible for fear and stress responses. This creates a wave of physiological changes — racing heart, rapid breathing, spiraling thoughts, and more.
Grounding techniques work by engaging the prefrontal cortex, the "thinking" part of our brain. This dampens the amygdala's overactivity, helping us to feel calm and centered.
In a practical sense, they help redirect our attention away from spiraling thoughts or traumatic memories and into the present moment.
A well-known grounding technique is the 5-4-3-2-1 method. This exercise keeps our minds occupied and provides a mental anchor, stopping us from drifting into the sea of anxiety.
It involves a specific number of items:
Say we're at a party, for instance, feeling anxious about the number of people surrounding us. Using this technique, we might notice the vibrant colors on the walls, the cool glass in our hand, the laughter in the room, the aroma of the food, and the taste of our chosen beverage.
By focusing on these sensory experiences, we can remain present and grounded, reducing anxiety.
Here are other sensory grounding techniques to try:
Different techniques may work better during certain moments, so it’s good to give a few of these a go.
Just as there are sensory-based grounding techniques — which engage the five senses — others engage the body or the mind more as a whole. Here are therapist-approved physical grounding techniques:
Here are a few mental grounding techniques:
Try a mix: some might work for you better than others. Some might be more appropriate given the situation or trigger. It’s good to have plenty in your toolbox.
Remember, grounding techniques are not a perfect solution. These techniques can provide temporary relief, but they don’t address the underlying causes of anxiety. For that, you’ll need professional help.
Grounding techniques include the classic 5-4-3-2-1 technique, or they can be sensory, mental, or physical in their nature.
When we're anxious, it's easy to turn to alcohol as a temporary solution. But with grounding, we can have a better — and healthier! — tool in our toolbox.
When cravings or anxiety come knocking, grounding techniques anchor us to the present. This is one way of practicing mindfulness, which can help us identify, even curb, thoughtless or impulsive drinking.
Unmask the mind tricks that could be keeping you stuck! Dive into our latest blog to explore common cognitive distortions, their impacts, and how to outsmart them.
Have you ever walked into a room to find people laughing and felt convinced they must have been talking about you? Or missed a meeting at work and just “knew” you would get fired the next day?
These are a few examples of so-called cognitive distortions, irrational thought patterns that warp your perception of reality.
The roots of cognitive distortions lie in our past. They can emerge from past experiences, emotions, or deeply-held beliefs, arising when your brain tries to make sense of complex situations by oversimplifying them. For instance, when stress hits, you might reach for a drink, and your brain concludes, "Ah, alcohol equals stress relief!" Over time, this pattern can create some unwanted habits.
We can fall prey to many, many cognitive distortions; here are just a few:
Now for the ripple effect: these distortions can contribute to stress, anxiety, depression, and — yes — that tricky relationship with alcohol. They can reinforce negative thinking and unhealthy behaviors, like reaching for the bottle when life gets tough. But there's hope! We can change this pattern.
The first step to managing cognitive distortions is identifying them. Pay attention to your internal chatter. Is it overreacting? Focusing only on negatives? The moment you can spot these distortions, you're on your way to managing them better.
Unfortunately, we can’t just wave a wand and banish our cognitive distortions. But we can use effective strategies like Cognitive Behavioral Therapy (CBT) to challenge irrational thoughts and promote healthier behaviors. CBT can help us rewrite the narrative, challenge irrational thoughts, and ultimately promote healthier behaviors (yes, healthier drinking habits too!).
Here are some practical steps to help you dispel these distortions:
In the end, cognitive distortions are just brain glitches, not defining character traits. Once you learn to spot and manage them, you'll be on your way to a happier, healthier, and sober you.
If you're on a mission to change your relationship with alcohol, understanding these mental quirks might be just the ticket you need. Let's kick back, get comfortable, and ready ourselves for a brainy escapade!
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 walked into a room to find people laughing and felt convinced they must have been talking about you? Or missed a meeting at work and just “knew” you would get fired the next day?
These are a few examples of so-called cognitive distortions, irrational thought patterns that warp your perception of reality.
The roots of cognitive distortions lie in our past. They can emerge from past experiences, emotions, or deeply-held beliefs, arising when your brain tries to make sense of complex situations by oversimplifying them. For instance, when stress hits, you might reach for a drink, and your brain concludes, "Ah, alcohol equals stress relief!" Over time, this pattern can create some unwanted habits.
We can fall prey to many, many cognitive distortions; here are just a few:
Now for the ripple effect: these distortions can contribute to stress, anxiety, depression, and — yes — that tricky relationship with alcohol. They can reinforce negative thinking and unhealthy behaviors, like reaching for the bottle when life gets tough. But there's hope! We can change this pattern.
The first step to managing cognitive distortions is identifying them. Pay attention to your internal chatter. Is it overreacting? Focusing only on negatives? The moment you can spot these distortions, you're on your way to managing them better.
Unfortunately, we can’t just wave a wand and banish our cognitive distortions. But we can use effective strategies like Cognitive Behavioral Therapy (CBT) to challenge irrational thoughts and promote healthier behaviors. CBT can help us rewrite the narrative, challenge irrational thoughts, and ultimately promote healthier behaviors (yes, healthier drinking habits too!).
Here are some practical steps to help you dispel these distortions:
In the end, cognitive distortions are just brain glitches, not defining character traits. Once you learn to spot and manage them, you'll be on your way to a happier, healthier, and sober you.
If you're on a mission to change your relationship with alcohol, understanding these mental quirks might be just the ticket you need. Let's kick back, get comfortable, and ready ourselves for a brainy escapade!
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!
