Got ghosted and feeling lost? Unmask the science behind the “disappearing act” 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!
There’s an episode of Friends that shows “ghosting” in action: Monica and Phoebe try to steer clear of their irritating friend Amanda by dodging her calls — a plan that backfires when an unsuspecting Chandler picks up the phone and gives them away.
In real life, ghosting — which happens when someone abruptly cuts off all forms of personal communication without any explanation — is much less amusing and far more painful. The digital age seems to have provided fertile ground for ghosting to thrive. Unfortunately, it’s happened to many of us. You’re in touch with someone, maybe texting back and forth or saying hi on social media, and then — poof! — out of nowhere, the contact stops. It's as if they've slipped into a digital invisibility cloak and vanished into thin air!
But what happens in our brains when we're ghosted? And what's going on in the minds of those doing the ghosting? Let’s explore the psychology and neuroscience of ghosting and consider how to deal with the eerie silence that ghosting leaves in its wake. Ready to spot some ghosts?
Although ghosting might feel like a fresh menace of the digital era, scientists who study human behavior have been familiar with this pattern for quite some time. Research by Kipling D. Williams, a professor of psychological sciences, shows that social ostracism — including behaviors like ghosting — have been around for ages. We can’t blame the internet — ghosting is not as new-fangled as we thought!
It’s also important to note that ghosting has a basis in neuroscience — the behaviors, emotions, and reactions involved in ghosting can be traced back to specific neural mechanisms in the brain.
When someone experiences ghosting, it often feels like a rejection, and rejection can hurt — literally. Studies have shown that the brain responds to social rejection in a way similar to physical pain. The anterior cingulate cortex (ACC), a region of the brain involved in pain perception, activates when we feel socially rejected.
In ghosting, the lack of closure and the sudden disappearance of someone we are used to having in our lives can amplify this pain, as the brain struggles to make sense of what happened. The uncertainty and ambiguity can lead to continuous activation of this pain response, causing lingering discomfort.
On the other side of ghosting, the ghoster's brain is also at play. The decision to ghost may be influenced by several neural processes, including:
In the context of romantic relationships, ghosting may also be linked to dopamine — the neurotransmitter associated with pleasure and reward. During the early stages of a relationship, dopamine levels are typically high, creating a feeling of excitement and pleasure. However, as the novelty wears off, the reduction in dopamine can lead to a lack of interest or desire to continue the relationship, leading some individuals to ghost. (Ever meet someone on Tinder, go out on a few dates, and suddenly get radio silence on the other end? It’s annoying, but unfortunately it happens — a lot).
There are many types of “ghosts” out there, but psychologists have identified several common contexts for this behavior.
So what should you do when you're faced with sudden radio silence? Experts in psychology suggest the best way forward is to respect the ghoster's decision while also taking care of yourself.
It's vital to be gentle with yourself in these situations. Think of it as a mystery you may never solve, and remind yourself that that's okay. It's not about you — it's about the ghoster's choice to disappear. Ghosting is more reflective of the ghoster than the ghosted.
Psychologist Gwendolyn Seidman advises that ghosting can lead to self-doubt. But don't let someone else's actions dictate your self-worth. In the end, “it likely tells you something about them and their shortcomings, rather than indicating that the problem lies with you,” she explains.
Now let's flip the coin: What if you're the one doing the ghosting? And if so, what does that say about you?
As we've seen, ghosting can leave the other person feeling lost and confused. So, before you go invisible, take a moment to think about the potential fallout.
That said, if the person in question has harmed you — or is overly intrusive and won’t take a more subtle hint — it’s a different ballgame. There are times when the no-contact route is not only okay but essential for your mental health — and maybe even your physical safety. In that case, ghost away — no regrets!
Another side to the dynamics of ghosting and its impact has to do with what happens when alcohol enters the picture.
The act of ghosting and the dynamics of alcohol consumption can, at times, become intertwined in a person’s life. Many aspects of our personal and social lives can be influenced by alcohol, including our communication habits and how we handle relationships:
Here are some ways for dealing with ghosting:
Finally, dive into books or literature on self-growth, relationships, or resilience. Why? Literature offers solace, guidance, and sometimes, the exact words or wisdom needed to navigate through challenging times. Here are a few examples that can help with the aftermath of ghosting:
1. Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love by Amir Levine and Rachel Heller
This book explores attachment theory, helping readers understand their own attachment styles and how they play out in relationships. It can offer insights into why some people ghost and how to deal with it based on your own attachment style.
2. Why We Love: The Nature and Chemistry of Romantic Love by Helen Fisher
Fisher, an anthropologist, explores the biological basis of love and attachment. Understanding the science behind our feelings can sometimes alleviate the personal blame or confusion experienced after being ghosted.
3. Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach
While not strictly about ghosting or relationships, this book touches on self-worth, acceptance, and mindfulness. It can help readers cope with the feelings of rejection and abandonment that ghosting often induces.
4. Ghosted and Breadcrumbed: Stop Falling for Unavailable Men and Get Smart about Healthy Relationships by Marni Feuerman
As the title suggests, this book delves specifically into the phenomenon of ghosting and breadcrumbing in relationships. Feuerman offers insights into why people engage in such behaviors and how to navigate them.
5. Rejection Proof: How I Beat Fear and Became Invincible Through 100 Days of Rejection by Jia Jiang
A different take on the concept of rejection, Jiang's experiments with seeking out rejection can be empowering for anyone struggling with the feelings of being ghosted.
So, there you have it — the world of ghosting, its roots, impacts, and what it says about us. Let's face it: navigating the realm of relationships can sometimes feel like maneuvering through a maze with moving walls. Ghosting, with its lingering questions and lack of closure, can be one such unexpected twist. But here's the bright side: for every ghosting incident, there's a chance to grow, to understand, and most importantly, to connect more genuinely the next time around.
Instead of seeing ghosting as a dead-end, view it as a detour leading to newer, more vibrant paths of connection. Maybe it's an opportunity to rediscover old friendships, to indulge in that hobby you'd shelved, or simply to get to know yourself a bit better. Remember, it's not the ghosts of the past but the adventures of the present and future that define us!
There’s an episode of Friends that shows “ghosting” in action: Monica and Phoebe try to steer clear of their irritating friend Amanda by dodging her calls — a plan that backfires when an unsuspecting Chandler picks up the phone and gives them away.
In real life, ghosting — which happens when someone abruptly cuts off all forms of personal communication without any explanation — is much less amusing and far more painful. The digital age seems to have provided fertile ground for ghosting to thrive. Unfortunately, it’s happened to many of us. You’re in touch with someone, maybe texting back and forth or saying hi on social media, and then — poof! — out of nowhere, the contact stops. It's as if they've slipped into a digital invisibility cloak and vanished into thin air!
But what happens in our brains when we're ghosted? And what's going on in the minds of those doing the ghosting? Let’s explore the psychology and neuroscience of ghosting and consider how to deal with the eerie silence that ghosting leaves in its wake. Ready to spot some ghosts?
Although ghosting might feel like a fresh menace of the digital era, scientists who study human behavior have been familiar with this pattern for quite some time. Research by Kipling D. Williams, a professor of psychological sciences, shows that social ostracism — including behaviors like ghosting — have been around for ages. We can’t blame the internet — ghosting is not as new-fangled as we thought!
It’s also important to note that ghosting has a basis in neuroscience — the behaviors, emotions, and reactions involved in ghosting can be traced back to specific neural mechanisms in the brain.
When someone experiences ghosting, it often feels like a rejection, and rejection can hurt — literally. Studies have shown that the brain responds to social rejection in a way similar to physical pain. The anterior cingulate cortex (ACC), a region of the brain involved in pain perception, activates when we feel socially rejected.
In ghosting, the lack of closure and the sudden disappearance of someone we are used to having in our lives can amplify this pain, as the brain struggles to make sense of what happened. The uncertainty and ambiguity can lead to continuous activation of this pain response, causing lingering discomfort.
On the other side of ghosting, the ghoster's brain is also at play. The decision to ghost may be influenced by several neural processes, including:
In the context of romantic relationships, ghosting may also be linked to dopamine — the neurotransmitter associated with pleasure and reward. During the early stages of a relationship, dopamine levels are typically high, creating a feeling of excitement and pleasure. However, as the novelty wears off, the reduction in dopamine can lead to a lack of interest or desire to continue the relationship, leading some individuals to ghost. (Ever meet someone on Tinder, go out on a few dates, and suddenly get radio silence on the other end? It’s annoying, but unfortunately it happens — a lot).
There are many types of “ghosts” out there, but psychologists have identified several common contexts for this behavior.
So what should you do when you're faced with sudden radio silence? Experts in psychology suggest the best way forward is to respect the ghoster's decision while also taking care of yourself.
It's vital to be gentle with yourself in these situations. Think of it as a mystery you may never solve, and remind yourself that that's okay. It's not about you — it's about the ghoster's choice to disappear. Ghosting is more reflective of the ghoster than the ghosted.
Psychologist Gwendolyn Seidman advises that ghosting can lead to self-doubt. But don't let someone else's actions dictate your self-worth. In the end, “it likely tells you something about them and their shortcomings, rather than indicating that the problem lies with you,” she explains.
Now let's flip the coin: What if you're the one doing the ghosting? And if so, what does that say about you?
As we've seen, ghosting can leave the other person feeling lost and confused. So, before you go invisible, take a moment to think about the potential fallout.
That said, if the person in question has harmed you — or is overly intrusive and won’t take a more subtle hint — it’s a different ballgame. There are times when the no-contact route is not only okay but essential for your mental health — and maybe even your physical safety. In that case, ghost away — no regrets!
Another side to the dynamics of ghosting and its impact has to do with what happens when alcohol enters the picture.
The act of ghosting and the dynamics of alcohol consumption can, at times, become intertwined in a person’s life. Many aspects of our personal and social lives can be influenced by alcohol, including our communication habits and how we handle relationships:
Here are some ways for dealing with ghosting:
Finally, dive into books or literature on self-growth, relationships, or resilience. Why? Literature offers solace, guidance, and sometimes, the exact words or wisdom needed to navigate through challenging times. Here are a few examples that can help with the aftermath of ghosting:
1. Attached: The New Science of Adult Attachment and How It Can Help You Find – and Keep – Love by Amir Levine and Rachel Heller
This book explores attachment theory, helping readers understand their own attachment styles and how they play out in relationships. It can offer insights into why some people ghost and how to deal with it based on your own attachment style.
2. Why We Love: The Nature and Chemistry of Romantic Love by Helen Fisher
Fisher, an anthropologist, explores the biological basis of love and attachment. Understanding the science behind our feelings can sometimes alleviate the personal blame or confusion experienced after being ghosted.
3. Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach
While not strictly about ghosting or relationships, this book touches on self-worth, acceptance, and mindfulness. It can help readers cope with the feelings of rejection and abandonment that ghosting often induces.
4. Ghosted and Breadcrumbed: Stop Falling for Unavailable Men and Get Smart about Healthy Relationships by Marni Feuerman
As the title suggests, this book delves specifically into the phenomenon of ghosting and breadcrumbing in relationships. Feuerman offers insights into why people engage in such behaviors and how to navigate them.
5. Rejection Proof: How I Beat Fear and Became Invincible Through 100 Days of Rejection by Jia Jiang
A different take on the concept of rejection, Jiang's experiments with seeking out rejection can be empowering for anyone struggling with the feelings of being ghosted.
So, there you have it — the world of ghosting, its roots, impacts, and what it says about us. Let's face it: navigating the realm of relationships can sometimes feel like maneuvering through a maze with moving walls. Ghosting, with its lingering questions and lack of closure, can be one such unexpected twist. But here's the bright side: for every ghosting incident, there's a chance to grow, to understand, and most importantly, to connect more genuinely the next time around.
Instead of seeing ghosting as a dead-end, view it as a detour leading to newer, more vibrant paths of connection. Maybe it's an opportunity to rediscover old friendships, to indulge in that hobby you'd shelved, or simply to get to know yourself a bit better. Remember, it's not the ghosts of the past but the adventures of the present and future that define us!
Learn about the powerful link between anxiety and ADHD — how they intertwine, share symptoms, and impact brain chemistry. Don't get caught in the vicious cycle of using alcohol as a temporary escape. Instead, explore practical strategies to cope and break free. The time to reclaim control and create a healthier life is now!
Our mind is like a bustling train station during rush hour. Thoughts and worries zoom by like trains on their tracks, each one vying for our attention. Now try adding ADHD into the mix — that’s like having an extra set of tracks with trains moving at lightning speed. It can be incredibly challenging to focus on just one train of thought amid this chaos.
To make matters more complicated, anxiety often shows up at this overcrowded station. It's like a train conductor who constantly blows the whistle of worry and doubt, making peace harder to find.
In an attempt to find relief from this overwhelming mental traffic jam, some of us with ADHD turn to drinking as a coping mechanism. Sometimes it can feel like finding a secret tunnel that temporarily transports us away from the hustle and bustle of our racing thoughts.
By understanding the interconnections between anxiety, ADHD, and our drinking habits, we can break free from this cycle. Together, we'll explore effective coping strategies and actionable changes to reduce stress and cut back on drinking.
The nature of ADHD often makes day-to-day life stressful, creating situations and environments fraught with uncertainty — anxiety’s primary fuel.
It’s no surprise, then, that anxiety and ADHD often go hand in hand. This could be due to the challenges we face in managing our symptoms — which can include inattentiveness, impulsivity, and hyperactivity.
ADHD and anxiety disorders frequently occur together — in fact, 50% of us with ADHD will also have one or more anxiety disorders. ADHD and anxiety are linked for several other reasons:
It can be difficult to differentiate between anxiety and ADHD, as the two conditions can appear similar. It’s not uncommon for those who have anxiety to have an incorrect diagnosis around ADHD. If ADHD or anxiety are disrupting your life or relationships, it’s a good idea to talk to a healthcare professional or therapist about it.
Just imagine trying to focus on a task while your mind is racing with anxious thoughts of what might go wrong. This constant mental strain can lead those of us with ADHD to seek short-lived relief in drinking.
Alcohol may provide temporary relief from anxiety symptoms for those of us with ADHD. It can help us relax and quiet our racing thoughts. However, relying on alcohol as a coping mechanism creates a vicious cycle that can become problematic.
Let's say you have an important presentation coming up that triggers your anxiety. You decide to have a few drinks the night before to calm your nerves. While it may temporarily alleviate your anxiety, it also impairs your cognitive abilities the next day. This makes it even harder for you to focus and manage your ADHD symptoms effectively.
What’s more, in the long run, alcohol makes anxiety worse.
Anxiety and ADHD can influence our drinking habits. Here are some ways to cope with anxiety and ADHD, especially when you want to cut back on drinking:
It’s important to note that in the short term, alcohol may appear to be a solution to the restlessness and anxiety often associated with ADHD, but heavy alcohol consumption over a prolonged period of time can actually intensify symptoms of ADHD.
Remember, you don't have to face this journey alone! Building a support network can make all the difference when it comes to reducing stress and cutting back on drinking.
Reach out to friends or family members who understand your struggles, or consider joining support groups specifically tailored for individuals with ADHD or anxiety — like the community you’ll find at Reframe.
Sharing experiences, seeking advice, and receiving encouragement from others who have walked a similar path can be incredibly empowering.
Remember, it's okay to ask for help and lean on others for support. Together, we can break free from the cycle of anxiety and alcohol and create a happier, healthier life. You've got this!
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 have nothing 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!
Our mind is like a bustling train station during rush hour. Thoughts and worries zoom by like trains on their tracks, each one vying for our attention. Now try adding ADHD into the mix — that’s like having an extra set of tracks with trains moving at lightning speed. It can be incredibly challenging to focus on just one train of thought amid this chaos.
To make matters more complicated, anxiety often shows up at this overcrowded station. It's like a train conductor who constantly blows the whistle of worry and doubt, making peace harder to find.
In an attempt to find relief from this overwhelming mental traffic jam, some of us with ADHD turn to drinking as a coping mechanism. Sometimes it can feel like finding a secret tunnel that temporarily transports us away from the hustle and bustle of our racing thoughts.
By understanding the interconnections between anxiety, ADHD, and our drinking habits, we can break free from this cycle. Together, we'll explore effective coping strategies and actionable changes to reduce stress and cut back on drinking.
The nature of ADHD often makes day-to-day life stressful, creating situations and environments fraught with uncertainty — anxiety’s primary fuel.
It’s no surprise, then, that anxiety and ADHD often go hand in hand. This could be due to the challenges we face in managing our symptoms — which can include inattentiveness, impulsivity, and hyperactivity.
ADHD and anxiety disorders frequently occur together — in fact, 50% of us with ADHD will also have one or more anxiety disorders. ADHD and anxiety are linked for several other reasons:
It can be difficult to differentiate between anxiety and ADHD, as the two conditions can appear similar. It’s not uncommon for those who have anxiety to have an incorrect diagnosis around ADHD. If ADHD or anxiety are disrupting your life or relationships, it’s a good idea to talk to a healthcare professional or therapist about it.
Just imagine trying to focus on a task while your mind is racing with anxious thoughts of what might go wrong. This constant mental strain can lead those of us with ADHD to seek short-lived relief in drinking.
Alcohol may provide temporary relief from anxiety symptoms for those of us with ADHD. It can help us relax and quiet our racing thoughts. However, relying on alcohol as a coping mechanism creates a vicious cycle that can become problematic.
Let's say you have an important presentation coming up that triggers your anxiety. You decide to have a few drinks the night before to calm your nerves. While it may temporarily alleviate your anxiety, it also impairs your cognitive abilities the next day. This makes it even harder for you to focus and manage your ADHD symptoms effectively.
What’s more, in the long run, alcohol makes anxiety worse.
Anxiety and ADHD can influence our drinking habits. Here are some ways to cope with anxiety and ADHD, especially when you want to cut back on drinking:
It’s important to note that in the short term, alcohol may appear to be a solution to the restlessness and anxiety often associated with ADHD, but heavy alcohol consumption over a prolonged period of time can actually intensify symptoms of ADHD.
Remember, you don't have to face this journey alone! Building a support network can make all the difference when it comes to reducing stress and cutting back on drinking.
Reach out to friends or family members who understand your struggles, or consider joining support groups specifically tailored for individuals with ADHD or anxiety — like the community you’ll find at Reframe.
Sharing experiences, seeking advice, and receiving encouragement from others who have walked a similar path can be incredibly empowering.
Remember, it's okay to ask for help and lean on others for support. Together, we can break free from the cycle of anxiety and alcohol and create a happier, healthier life. You've got this!
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 have nothing to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Ever have to, ahem, run to the restroom before a big interview? Discover the brain-gut connection behind this natural response to anxiety. From mindful eating to meditation, our latest blog offers practical steps to manage stress and improve your overall well-being. Remember, taking care of our gut is taking care of our brain!
We've all been there: just before that big presentation, we’re hit by a sudden urge to run to the restroom.
It’s not just your imagination! It’s your gut — your “second brain” — reacting to your emotions.
Anxiety sometimes results in an urgent need for the bathroom, an effect colloquially known as "anxiety poops.” Understanding this response, as well as the brain-gut connection, can help us manage it and avoid discomfort or embarrassment.
We're all hosts to an incredibly complex ecosystem in our gut, our intestinal microbiome, which communicates with our brain constantly.
Anxiety or stress can impact our gut health, and conversely, problems in our gut can influence our mood or state of mind. When we're anxious, our brains go into fight-or-flight mode, triggering reactions in the gut. One reaction? Increased bowel movements.
The GI tract isn't just for digesting food. Our gut has its own nervous system, the enteric nervous system (ENS), and it produces about 95% of our serotonin. Serotonin is a crucial neurotransmitter and hormone that affects our mood.
Our bodies, in response to stress, produce serotonin and other hormones which speed up our heart rate, blood pressure, and digestion — all of which contribute to more frequent trips to the bathroom.
Further, this uptick of serotonin in our gut causes spasms throughout our entire colon, which can produce unexpected bowel movements.
When we’re anxious, our vagus nerve — a cranial nerve that carries extensive signals from the gut to the brain — is also activated. This could also contribute to increased activity in the bowels.
Turns out, needing the bathroom before a big stressor is perfectly natural. It’s our body's way of preparing for "danger"— even if that danger is merely a stressful situation.
Having to use the bathroom — or “anxiety poops” — are a physical symptom of anxiety that can cause diarrhea, constipation, abdominal pain, and nausea. When this response is chronic, anxiety poops can be a sign of irritable bowel syndrome (IBS), which can be aggravated by periods of high stress and anxiety.
Understanding the gut-brain axis helps us realize that its unwanted effects on our digestive system are normal.
If you experience these symptoms regularly, here are some steps to take to calm your gut, such as prioritizing calming or relaxing activities.
If anxiety and its GI effects become overwhelming, don't hesitate to seek help from a mental health professional. There are treatments out there — cognitive behavioral therapy (CBT) can be incredibly effective in managing anxiety disorders.
It’s also important to speak with a healthcare professional to rule out any underlying medical conditions.
Anxiety poops happen to the best of us. Remember that taking care of our gut is taking care of our brain! By harnessing the power of the gut-brain axis, we're taking a crucial step towards managing our anxiety and reducing its physical manifestations. Cheers to your health!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
We've all been there: just before that big presentation, we’re hit by a sudden urge to run to the restroom.
It’s not just your imagination! It’s your gut — your “second brain” — reacting to your emotions.
Anxiety sometimes results in an urgent need for the bathroom, an effect colloquially known as "anxiety poops.” Understanding this response, as well as the brain-gut connection, can help us manage it and avoid discomfort or embarrassment.
We're all hosts to an incredibly complex ecosystem in our gut, our intestinal microbiome, which communicates with our brain constantly.
Anxiety or stress can impact our gut health, and conversely, problems in our gut can influence our mood or state of mind. When we're anxious, our brains go into fight-or-flight mode, triggering reactions in the gut. One reaction? Increased bowel movements.
The GI tract isn't just for digesting food. Our gut has its own nervous system, the enteric nervous system (ENS), and it produces about 95% of our serotonin. Serotonin is a crucial neurotransmitter and hormone that affects our mood.
Our bodies, in response to stress, produce serotonin and other hormones which speed up our heart rate, blood pressure, and digestion — all of which contribute to more frequent trips to the bathroom.
Further, this uptick of serotonin in our gut causes spasms throughout our entire colon, which can produce unexpected bowel movements.
When we’re anxious, our vagus nerve — a cranial nerve that carries extensive signals from the gut to the brain — is also activated. This could also contribute to increased activity in the bowels.
Turns out, needing the bathroom before a big stressor is perfectly natural. It’s our body's way of preparing for "danger"— even if that danger is merely a stressful situation.
Having to use the bathroom — or “anxiety poops” — are a physical symptom of anxiety that can cause diarrhea, constipation, abdominal pain, and nausea. When this response is chronic, anxiety poops can be a sign of irritable bowel syndrome (IBS), which can be aggravated by periods of high stress and anxiety.
Understanding the gut-brain axis helps us realize that its unwanted effects on our digestive system are normal.
If you experience these symptoms regularly, here are some steps to take to calm your gut, such as prioritizing calming or relaxing activities.
If anxiety and its GI effects become overwhelming, don't hesitate to seek help from a mental health professional. There are treatments out there — cognitive behavioral therapy (CBT) can be incredibly effective in managing anxiety disorders.
It’s also important to speak with a healthcare professional to rule out any underlying medical conditions.
Anxiety poops happen to the best of us. Remember that taking care of our gut is taking care of our brain! By harnessing the power of the gut-brain axis, we're taking a crucial step towards managing our anxiety and reducing its physical manifestations. Cheers to your health!
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!
This blog provides eight tips for overcoming imposter syndrome, a psychological phenomenon in which individuals doubt their accomplishments. Strategies include acknowledging feelings, understanding causes, celebrating achievements, practicing self-compassion, avoiding comparisons, and more.
Have you ever felt like you weren’t good enough for all of the accomplishments you’ve achieved? Do you worry about others finding out that you’re not all they envision you to be? These emotions can certainly be bothersome and isolating, but we’re far from alone in feeling this way. In fact, there’s a name for this phenomenon in psychology: imposter syndrome.
So, how can we overcome these tendencies and recognize our successes for what they are? Let’s take a look!
Imposter syndrome is a psychological phenomenon in which we doubt our accomplishments and harbor a persistent fear of being exposed as a "fraud." Despite clear evidence of our competence, those of us experiencing this syndrome remain convinced that we are frauds and do not deserve the success we have achieved. If you're one of the many people who grapple with imposter syndrome, here are eight tips to help you overcome it.
The first step in overcoming imposter syndrome is acknowledging its existence. It's okay to feel like an imposter sometimes; it's a common experience shared by many successful people. For instance, even Maya Angelou, a celebrated author and poet, once admitted, "I have written eleven books, but each time I think, 'uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.'" Recognize these feelings when they arise, but don't let them define you. Everyone has moments of self-doubt, but it's how you handle these moments that truly matters.
Imposter syndrome can stem from various factors, including personality traits, childhood experiences, or societal pressures. Understanding the root cause of your feelings can help you address them more effectively. For instance, if you're a perfectionist like former Facebook COO Sheryl Sandberg, you might set unrealistically high expectations for yourself, leading to feelings of inadequacy when you don't meet them. Sandberg once confessed, "There are still days when I wake up feeling like a fraud."
One of the best ways to combat imposter syndrome is by celebrating your achievements, no matter how small they may seem. Keep a record of your successes and refer to it whenever you're feeling like an imposter. This can serve as a tangible reminder of your abilities and accomplishments, helping to dispel feelings of fraudulence.
Be kind to yourself. Everyone makes mistakes and experiences failures. Instead of berating yourself for these, use them as learning opportunities. Self-compassion involves treating yourself with the same kindness and understanding you'd show to a friend in a similar situation. Remember, nobody is perfect, and it's okay not to know everything.
While it's important to cultivate internal self-worth, seeking encouragement to combat imposter syndrome can also be beneficial. Share your feelings with trusted friends, mentors, or a professional counselor. Often, they can provide a more objective perspective on your accomplishments and abilities, helping you to see yourself more realistically.
In the age of social media, it's easy to fall into the trap of comparing yourself to others. However, this can fuel feelings of inadequacy and impostorism. Remember, everyone's journey is unique, and what you see online is often a curated highlight reel, not the whole story. Focus on your own growth and progress instead of comparing yourself to others. As Theodore Roosevelt once said, "Comparison is the thief of joy."
Adopting a growth mindset can help you overcome imposter syndrome. This involves viewing challenges as opportunities for growth and learning, rather than as threats. With a growth mindset, you understand that intelligence and abilities can be developed over time, and you're less likely to feel like a fraud when you encounter difficulties or setbacks. For instance, Michael Jordan, one of the greatest basketball players of all time, was cut from his high school basketball team. Instead of letting this setback define him, he used it as motivation to improve, demonstrating a true growth mindset.
If imposter syndrome is significantly impacting your life, it may be beneficial to seek professional help. Therapists and counselors can provide strategies and tools to help you manage your feelings of impostorism and boost your self-esteem. Many successful people, including actors, athletes, and CEOs, have sought therapy to help them deal with feelings of inadequacy and self-doubt.
Overcoming imposter syndrome is a journey that involves patience with yourself as you unlearn old ways of thinking and adopt new ones. Remember, you are not alone in this struggle, and it's okay to reach out for help! With time and effort, you can overcome imposter syndrome and embrace your truest, most capable self.
Imposter syndrome is a common phenomenon among people who are struggling in their relationship with alcohol. Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you learn to drink more mindfully. We’ve helped millions of people cut back on drinking gradually, with neuroscience-backed knowledge to empower them 100% of the way. We want to help you join them in learning how to drink less and live more!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Have you ever felt like you weren’t good enough for all of the accomplishments you’ve achieved? Do you worry about others finding out that you’re not all they envision you to be? These emotions can certainly be bothersome and isolating, but we’re far from alone in feeling this way. In fact, there’s a name for this phenomenon in psychology: imposter syndrome.
So, how can we overcome these tendencies and recognize our successes for what they are? Let’s take a look!
Imposter syndrome is a psychological phenomenon in which we doubt our accomplishments and harbor a persistent fear of being exposed as a "fraud." Despite clear evidence of our competence, those of us experiencing this syndrome remain convinced that we are frauds and do not deserve the success we have achieved. If you're one of the many people who grapple with imposter syndrome, here are eight tips to help you overcome it.
The first step in overcoming imposter syndrome is acknowledging its existence. It's okay to feel like an imposter sometimes; it's a common experience shared by many successful people. For instance, even Maya Angelou, a celebrated author and poet, once admitted, "I have written eleven books, but each time I think, 'uh oh, they’re going to find out now. I’ve run a game on everybody, and they’re going to find me out.'" Recognize these feelings when they arise, but don't let them define you. Everyone has moments of self-doubt, but it's how you handle these moments that truly matters.
Imposter syndrome can stem from various factors, including personality traits, childhood experiences, or societal pressures. Understanding the root cause of your feelings can help you address them more effectively. For instance, if you're a perfectionist like former Facebook COO Sheryl Sandberg, you might set unrealistically high expectations for yourself, leading to feelings of inadequacy when you don't meet them. Sandberg once confessed, "There are still days when I wake up feeling like a fraud."
One of the best ways to combat imposter syndrome is by celebrating your achievements, no matter how small they may seem. Keep a record of your successes and refer to it whenever you're feeling like an imposter. This can serve as a tangible reminder of your abilities and accomplishments, helping to dispel feelings of fraudulence.
Be kind to yourself. Everyone makes mistakes and experiences failures. Instead of berating yourself for these, use them as learning opportunities. Self-compassion involves treating yourself with the same kindness and understanding you'd show to a friend in a similar situation. Remember, nobody is perfect, and it's okay not to know everything.
While it's important to cultivate internal self-worth, seeking encouragement to combat imposter syndrome can also be beneficial. Share your feelings with trusted friends, mentors, or a professional counselor. Often, they can provide a more objective perspective on your accomplishments and abilities, helping you to see yourself more realistically.
In the age of social media, it's easy to fall into the trap of comparing yourself to others. However, this can fuel feelings of inadequacy and impostorism. Remember, everyone's journey is unique, and what you see online is often a curated highlight reel, not the whole story. Focus on your own growth and progress instead of comparing yourself to others. As Theodore Roosevelt once said, "Comparison is the thief of joy."
Adopting a growth mindset can help you overcome imposter syndrome. This involves viewing challenges as opportunities for growth and learning, rather than as threats. With a growth mindset, you understand that intelligence and abilities can be developed over time, and you're less likely to feel like a fraud when you encounter difficulties or setbacks. For instance, Michael Jordan, one of the greatest basketball players of all time, was cut from his high school basketball team. Instead of letting this setback define him, he used it as motivation to improve, demonstrating a true growth mindset.
If imposter syndrome is significantly impacting your life, it may be beneficial to seek professional help. Therapists and counselors can provide strategies and tools to help you manage your feelings of impostorism and boost your self-esteem. Many successful people, including actors, athletes, and CEOs, have sought therapy to help them deal with feelings of inadequacy and self-doubt.
Overcoming imposter syndrome is a journey that involves patience with yourself as you unlearn old ways of thinking and adopt new ones. Remember, you are not alone in this struggle, and it's okay to reach out for help! With time and effort, you can overcome imposter syndrome and embrace your truest, most capable self.
Imposter syndrome is a common phenomenon among people who are struggling in their relationship with alcohol. Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you learn to drink more mindfully. We’ve helped millions of people cut back on drinking gradually, with neuroscience-backed knowledge to empower them 100% of the way. We want to help you join them in learning how to drink less and live more!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Find stress overwhelming? Understand the stress response cycle and learn how to complete it with exercise, creativity, laughter, tears, comfort, and rest.
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 tends to ebb and flow between tranquility and tumult. One moment, we may find ourselves peacefully basking in the serenity of a quiet afternoon; the next moment, we’re plunged into a whirlwind of urgent tasks and tight deadlines. Although these unexpected shifts are common, they’re also unsettling. They punctuate what should ideally be the serenity of our daily existence with seemingly unending episodes of stress.
Often, in our quest for some semblance of comfort and ease, we find ourselves reaching for a tempting glass of wine or a chilled beer. But here's the caveat: alcohol, as soothing as it may seem, doesn't actually dampen the stress — it merely fans its flames.
A broad spectrum of situations can trigger stress in our lives: the relentless demands of a high-pressure job, the all-consuming anxiety of financial instability, the conflict in our personal relationships, or even the sudden loss of a loved one.
Amid these emotionally charged scenarios, we might find ourselves instinctively gravitating towards alcohol, believing that alcohol might offer us a fleeting respite, a short-lived escape from our stressors. But the reality is different. Alcohol doesn't really help us deal with stress. Instead, it merely casts a momentary illusion of relaxation and calm. In the long run, it leaves us more vulnerable to the deleterious effects of stress, pushing us deeper into the labyrinth of mental and physical unrest.
To better navigate the terrain of stress, we need to understand the stress response cycle, a physiological mechanism ingrained in our bodies.
The stress cycle starts with the alarm stage. This is the phase when our body, recognizing the threat, slips into the well-known “fight or flight” mode. Our heart races, adrenaline courses through our veins, and our senses sharpen. This is our body’s primal response to perceived danger, a throwback to our early human ancestors who faced physical threats to their survival.
Once the alarm stage has run its course, we enter the resistance stage. Our parasympathetic nervous system may lower the stress response if we feel that the threat has run its course.
If the stressor persists, our bodies try to adapt and keep up. We remain in a state of heightened arousal, albeit with reduced intensity. This can lead to continued increases in our stress hormones and symptoms such as difficulty concentrating, frustration, and irritability.
The final phase of the stress response cycle is the exhaustion stage. This is the point when our bodies, having been in a relentless state of high alert, begin to deplete their resources. Fatigue sets in. We might experience emotional burnout, feel depressed, and get sick more easily (an indicator that our immune system isn’t functioning optimally). This stage underscores that our bodies are crying out for rest and recuperation.
Over time, this continual state of stress can even lead to a host of health problems, including heart disease, diabetes, and even stomach ulcers.
The good news is that we have the power to break this cycle, to hit the pause button, and allow our bodies to reset. The key lies in successfully completing the stress response cycle. How do we do that?
The stress response cycle, at its core, is a natural part of our existence, a survival mechanism handed down to us from our ancestors. However, when stress morphs from an acute, short-lived response to a chronic condition, it's imperative to find healthier ways to cope. Alcohol might seem like a quick fix, but it's far from being a solution. Instead, understanding and successfully navigating the stress response cycle is the key to effective stress management.
Remember that we are not just creatures who survive: we are beings who thrive. Stress might be a part of our lives, but it doesn't have to take over our lives. The power to cope, to reset, and to prevail lies within us. We all possess the innate capacity to endure and flourish.
Life tends to ebb and flow between tranquility and tumult. One moment, we may find ourselves peacefully basking in the serenity of a quiet afternoon; the next moment, we’re plunged into a whirlwind of urgent tasks and tight deadlines. Although these unexpected shifts are common, they’re also unsettling. They punctuate what should ideally be the serenity of our daily existence with seemingly unending episodes of stress.
Often, in our quest for some semblance of comfort and ease, we find ourselves reaching for a tempting glass of wine or a chilled beer. But here's the caveat: alcohol, as soothing as it may seem, doesn't actually dampen the stress — it merely fans its flames.
A broad spectrum of situations can trigger stress in our lives: the relentless demands of a high-pressure job, the all-consuming anxiety of financial instability, the conflict in our personal relationships, or even the sudden loss of a loved one.
Amid these emotionally charged scenarios, we might find ourselves instinctively gravitating towards alcohol, believing that alcohol might offer us a fleeting respite, a short-lived escape from our stressors. But the reality is different. Alcohol doesn't really help us deal with stress. Instead, it merely casts a momentary illusion of relaxation and calm. In the long run, it leaves us more vulnerable to the deleterious effects of stress, pushing us deeper into the labyrinth of mental and physical unrest.
To better navigate the terrain of stress, we need to understand the stress response cycle, a physiological mechanism ingrained in our bodies.
The stress cycle starts with the alarm stage. This is the phase when our body, recognizing the threat, slips into the well-known “fight or flight” mode. Our heart races, adrenaline courses through our veins, and our senses sharpen. This is our body’s primal response to perceived danger, a throwback to our early human ancestors who faced physical threats to their survival.
Once the alarm stage has run its course, we enter the resistance stage. Our parasympathetic nervous system may lower the stress response if we feel that the threat has run its course.
If the stressor persists, our bodies try to adapt and keep up. We remain in a state of heightened arousal, albeit with reduced intensity. This can lead to continued increases in our stress hormones and symptoms such as difficulty concentrating, frustration, and irritability.
The final phase of the stress response cycle is the exhaustion stage. This is the point when our bodies, having been in a relentless state of high alert, begin to deplete their resources. Fatigue sets in. We might experience emotional burnout, feel depressed, and get sick more easily (an indicator that our immune system isn’t functioning optimally). This stage underscores that our bodies are crying out for rest and recuperation.
Over time, this continual state of stress can even lead to a host of health problems, including heart disease, diabetes, and even stomach ulcers.
The good news is that we have the power to break this cycle, to hit the pause button, and allow our bodies to reset. The key lies in successfully completing the stress response cycle. How do we do that?
The stress response cycle, at its core, is a natural part of our existence, a survival mechanism handed down to us from our ancestors. However, when stress morphs from an acute, short-lived response to a chronic condition, it's imperative to find healthier ways to cope. Alcohol might seem like a quick fix, but it's far from being a solution. Instead, understanding and successfully navigating the stress response cycle is the key to effective stress management.
Remember that we are not just creatures who survive: we are beings who thrive. Stress might be a part of our lives, but it doesn't have to take over our lives. The power to cope, to reset, and to prevail lies within us. We all possess the innate capacity to endure and flourish.
Uncover the secrets to stress-free moving. We dive into why moving is stressful and offer 6 research-backed coping methods. Ease your move now!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You're surrounded by a forest of cardboard boxes. Towers of your worldly possessions, both precious and mundane, seem to close in around you. The air carries the unmistakable scent of packing tape and bubble wrap. Every corner of your home looks like a crime scene splattered with post-it notes, each with its detailed to-do list. If this scene feels familiar, then you've probably experienced the stress-inducing whirlwind we call moving.
Moving is one of life's most stressful events, right up there with divorce or job loss. There's a unique brand of chaos that accompanies the moving process, filled with a medley of complex emotions, seemingly endless tasks, and a whirlwind of decisions that need to be made at every turn. Change is challenging. But when that change involves uprooting our lives and establishing roots elsewhere — whether down the street or across the world — the stress compounds significantly.
When engulfed in the experience of moving, we might feel an impulse to seek refuge in maladaptive coping mechanisms. It's all too easy to pour a glass of wine or crack open a beer to unwind after a long, arduous day of packing. However, while alcohol might appear as a soothing balm in the face of mounting stress, we need to remain cautious. Alcohol might provide temporary stress relief, but dependence on it to cope can lead to long-term issues, including misuse and other health concerns.
Thankfully, we're not doomed to drown in moving-induced stress or retreat into other potentially harmful coping strategies. We have at our disposal several healthier, science-backed methods to help us manage the stress of moving. Let's take a walk through six effective strategies to keep our stress levels in check during our next move.
Have you heard the age-old saying, "Failing to plan is planning to fail”? This adage couldn't ring truer when it comes to moving. The first step to taming the moving monster is to arm ourselves with a well-thought-out plan. A moving checklist and timeline can act as our map through this daunting process.
But why is planning so powerful? Interestingly, research has shown that feeling in control can significantly lower stress levels. By planning ahead, we are breaking down the colossal task of moving into smaller, more manageable tasks. This helps us to maintain a sense of control, reducing the overwhelm that often comes with moving.
Let's not forget, we are inherently social beings. We flourish when we feel part of a supportive network. So when the packing boxes start towering and the to-do lists seem never-ending, remember that we don't have to shoulder the burden alone. Reaching out to friends and family, or even hiring professional movers to share the load, can provide significant stress relief. Multiple studies have highlighted that social support acts as a stress buffer, shielding us from the brunt of stress-induced psychological strain.
When we're neck-deep in packing tape and bubble wrap, the concept of self-care might seem like a distant dream. However, taking care of our physical health is an integral part of maintaining our mental well-being. Eating a balanced diet, exercising regularly, and ensuring that we're getting enough sleep can go a long way in managing our stress levels.
Amid the chaos of moving, our minds can easily become a whirlpool of worries and what-ifs. This is where mindfulness enters the scene. Mindfulness is the practice of grounding ourselves in the present moment, consciously paying attention to our current state without judgment. Techniques like deep-breathing exercises, meditation, and yoga can help us stay centered amid the chaos. Our app has a selection of breathing and meditation exercises to help you destress and reconnect with the present moment.
Moving, despite its associated stress, is a significant life change and can be viewed as an exciting opportunity for a fresh start. Cultivating a positive mindset and focusing on the exciting aspects of moving can shift our perspective and reduce feelings of stress. Gratitude journaling, a popular technique in positive psychology, can be an incredibly beneficial tool during the moving process. By jotting down positive experiences related to the move or expressing gratitude for the opportunities the move might bring, we can successfully shift our focus away from stress.
Lastly, if the stress of moving starts to feel unbearable, it's absolutely okay to reach out to professionals. Therapists and counselors can provide us with effective tools and strategies to manage stress. Sometimes, having a safe, judgment-free space to express our worries and fears can make a world of difference in our stress levels.
Moving — a complex and challenging process — is more than just a physical process of transporting our belongings from point A to point B. It's a significant life transition, an adventure brimming with potential. By taking care of our mental well-being during this process, we're ensuring that our new chapter starts on a positive, stress-reduced note. After all, every adventure is far more enjoyable when we're feeling our best, both physically and emotionally.
You're surrounded by a forest of cardboard boxes. Towers of your worldly possessions, both precious and mundane, seem to close in around you. The air carries the unmistakable scent of packing tape and bubble wrap. Every corner of your home looks like a crime scene splattered with post-it notes, each with its detailed to-do list. If this scene feels familiar, then you've probably experienced the stress-inducing whirlwind we call moving.
Moving is one of life's most stressful events, right up there with divorce or job loss. There's a unique brand of chaos that accompanies the moving process, filled with a medley of complex emotions, seemingly endless tasks, and a whirlwind of decisions that need to be made at every turn. Change is challenging. But when that change involves uprooting our lives and establishing roots elsewhere — whether down the street or across the world — the stress compounds significantly.
When engulfed in the experience of moving, we might feel an impulse to seek refuge in maladaptive coping mechanisms. It's all too easy to pour a glass of wine or crack open a beer to unwind after a long, arduous day of packing. However, while alcohol might appear as a soothing balm in the face of mounting stress, we need to remain cautious. Alcohol might provide temporary stress relief, but dependence on it to cope can lead to long-term issues, including misuse and other health concerns.
Thankfully, we're not doomed to drown in moving-induced stress or retreat into other potentially harmful coping strategies. We have at our disposal several healthier, science-backed methods to help us manage the stress of moving. Let's take a walk through six effective strategies to keep our stress levels in check during our next move.
Have you heard the age-old saying, "Failing to plan is planning to fail”? This adage couldn't ring truer when it comes to moving. The first step to taming the moving monster is to arm ourselves with a well-thought-out plan. A moving checklist and timeline can act as our map through this daunting process.
But why is planning so powerful? Interestingly, research has shown that feeling in control can significantly lower stress levels. By planning ahead, we are breaking down the colossal task of moving into smaller, more manageable tasks. This helps us to maintain a sense of control, reducing the overwhelm that often comes with moving.
Let's not forget, we are inherently social beings. We flourish when we feel part of a supportive network. So when the packing boxes start towering and the to-do lists seem never-ending, remember that we don't have to shoulder the burden alone. Reaching out to friends and family, or even hiring professional movers to share the load, can provide significant stress relief. Multiple studies have highlighted that social support acts as a stress buffer, shielding us from the brunt of stress-induced psychological strain.
When we're neck-deep in packing tape and bubble wrap, the concept of self-care might seem like a distant dream. However, taking care of our physical health is an integral part of maintaining our mental well-being. Eating a balanced diet, exercising regularly, and ensuring that we're getting enough sleep can go a long way in managing our stress levels.
Amid the chaos of moving, our minds can easily become a whirlpool of worries and what-ifs. This is where mindfulness enters the scene. Mindfulness is the practice of grounding ourselves in the present moment, consciously paying attention to our current state without judgment. Techniques like deep-breathing exercises, meditation, and yoga can help us stay centered amid the chaos. Our app has a selection of breathing and meditation exercises to help you destress and reconnect with the present moment.
Moving, despite its associated stress, is a significant life change and can be viewed as an exciting opportunity for a fresh start. Cultivating a positive mindset and focusing on the exciting aspects of moving can shift our perspective and reduce feelings of stress. Gratitude journaling, a popular technique in positive psychology, can be an incredibly beneficial tool during the moving process. By jotting down positive experiences related to the move or expressing gratitude for the opportunities the move might bring, we can successfully shift our focus away from stress.
Lastly, if the stress of moving starts to feel unbearable, it's absolutely okay to reach out to professionals. Therapists and counselors can provide us with effective tools and strategies to manage stress. Sometimes, having a safe, judgment-free space to express our worries and fears can make a world of difference in our stress levels.
Moving — a complex and challenging process — is more than just a physical process of transporting our belongings from point A to point B. It's a significant life transition, an adventure brimming with potential. By taking care of our mental well-being during this process, we're ensuring that our new chapter starts on a positive, stress-reduced note. After all, every adventure is far more enjoyable when we're feeling our best, both physically and emotionally.
Negative thoughts and feelings can create unwanted, unhealthy, or even self-destructive behaviors, such as turning to alcohol for escape. The CBT triangle shows us how changing our thoughts can actually change how we feel and behave.
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 struggled with negative thoughts and feelings about yourself? Maybe you constantly beat yourself up, always find personal faults, or you feel as if you can never quite “get it right.” In many ways, negative thinking is a common human trait. Our brains have been hardwired through evolution to focus on the negative; it helped us register threats, avoid danger, and survive as a species.
Sometimes, however, these negative thoughts and feelings can create unwanted, unhealthy, or even self-destructive behaviors. For instance, continually feeling down about ourselves might cause us to use alcohol as an escape or as a way to feel pleasure. This self-destructive behavior, in turn, can further fuel negative thoughts and feelings, creating a vicious cycle.
Even if we know a particular behavior isn’t serving us well — and we don’t want to repeat the same pattern — we’ll likely keep engaging in it until we change our thoughts. This is because our thoughts, emotions, and behaviors all affect one another. And despite what many people believe, changing our thoughts can actually change how we feel and behave. The CBT triangle, or cognitive triangle, helps illustrate this. Let’s dive in below.
The CBT triangle illustrates the direct connections between how we think, what we feel, and how we behave. The basic premise is that in every situation, we have thoughts — conscious or not — which give rise to feelings or strong emotions, which result in certain behaviors. For example, if we think, “I’m bad at making friends,” this might lead to feeling discouraged or hopeless, which might lead us to quit trying to make friends.
Interestingly, many of us wait for a situation or our behavior to change, assuming that we’ll then feel better or experience more positive emotions. But the CBT triangle says that if we start by changing our thoughts, our feelings and actions will follow suit. In other words, “where the mind goes, the person follows.”
When we understand how our thoughts, feelings, and behaviors influence one another, we can learn to change unwanted behaviors or effect positive change in areas where we may be experiencing challenges. In fact, many mental health professionals use the CBT triangle as a tool to help clients change negative thought patterns and thereby break bad habits.
The CBT triangle is a simplified tool based on the ideas of cognitive behavioral therapy, or CBT, which focuses on teaching us new ways of thinking that put us in better control of our behavior.
The original practice of CBT was developed by Dr. Aaron Beck and colleagues in the 1960s. In his studies, Beck found that underlying negative beliefs about the self resulted in depression. With further investigation, he developed the theory that people’s thoughts about themselves and their situation influenced their actions. From there, he concluded that we could alter our behavior by changing our thought patterns about situations and ourselves.
While originally intended as a therapy for depression, CBT has been used to treat many conditions, including anxiety, post-traumatic stress disorder (PTSD), phobias, eating disorders, obsessive compulsive disorder, and substance abuse.
In fact, research has found that many people with substance misuse problems benefit from CBT techniques, as it can help uncover the motivations that led to the misuse in the first place. It can also help break negative destructive cycles.
For example, let’s say that someone misusing alcohol has the underlying belief, “I’m worthless.” Situations that involve any type of perceived rejection or abandonment — which we all experience at times — might trigger automatic negative thoughts related to this belief, such as “No one likes me.” These beliefs then trigger negative feelings, which cause the person to turn to alcohol as an escape.
The CBT triangle can help us learn to change the underlying belief of “I’m worthless” into healthier, more positive thoughts. These help create more positive feelings, thus producing more positive behaviors. For instance, if we’re misusing alcohol and experience a break up, we can use CBT to change our perception of the situation from “I’m worthless” and “No one likes me” to “I have a lot to offer, and the end of this relationship isn’t a reflection of my worth or value as a person.” This way of looking at the situation decreases distress and creates more positive feelings that can prevent us from turning to alcohol.
It’s absolutely normal for us to have negative thoughts and feelings. After all, we have more than 6,000 thoughts each day. These can include positive thoughts and negatively biased habitual thoughts (“cognitive distortions”).
People with cognitive distortions can greatly benefit from the CBT triangle since their thoughts tend to create negative emotions that produce the type of problematic behavior that reinforces a negative cycle. Here are some examples of cognitive distortions:
To apply the cognitive trial to these types of thinking, we need to immediately recognize the negative thought pattern and force ourselves to look at it more realistically. For instance, if we catch ourselves thinking something like, “I always mess everything up,” we would pause and take a moment to reflect. We might ask ourselves, “Do we actually mess everything up, or did we just mess up a couple things?” or “Is it ok to make a mistake?” (Yes, it is!)
The more we force ourselves to take a step back from negative thought patterns and look at them objectively, the easier it will be to replace them with positive thoughts and respond to things in healthier ways. While we can practice this on our own, working with a trained mental health professional can be helpful — particularly if we have a cognitive distortion. A professional can help us identify negative thought patterns and utilize the CBT triangle to create more positive outcomes.
But if turning to alcohol has become an unwanted behavior or means of escape, Reframe can help. We provide the knowledge, skills, and tools you need to change your relationship with alcohol and become the healthiest version of you.
Have you ever struggled with negative thoughts and feelings about yourself? Maybe you constantly beat yourself up, always find personal faults, or you feel as if you can never quite “get it right.” In many ways, negative thinking is a common human trait. Our brains have been hardwired through evolution to focus on the negative; it helped us register threats, avoid danger, and survive as a species.
Sometimes, however, these negative thoughts and feelings can create unwanted, unhealthy, or even self-destructive behaviors. For instance, continually feeling down about ourselves might cause us to use alcohol as an escape or as a way to feel pleasure. This self-destructive behavior, in turn, can further fuel negative thoughts and feelings, creating a vicious cycle.
Even if we know a particular behavior isn’t serving us well — and we don’t want to repeat the same pattern — we’ll likely keep engaging in it until we change our thoughts. This is because our thoughts, emotions, and behaviors all affect one another. And despite what many people believe, changing our thoughts can actually change how we feel and behave. The CBT triangle, or cognitive triangle, helps illustrate this. Let’s dive in below.
The CBT triangle illustrates the direct connections between how we think, what we feel, and how we behave. The basic premise is that in every situation, we have thoughts — conscious or not — which give rise to feelings or strong emotions, which result in certain behaviors. For example, if we think, “I’m bad at making friends,” this might lead to feeling discouraged or hopeless, which might lead us to quit trying to make friends.
Interestingly, many of us wait for a situation or our behavior to change, assuming that we’ll then feel better or experience more positive emotions. But the CBT triangle says that if we start by changing our thoughts, our feelings and actions will follow suit. In other words, “where the mind goes, the person follows.”
When we understand how our thoughts, feelings, and behaviors influence one another, we can learn to change unwanted behaviors or effect positive change in areas where we may be experiencing challenges. In fact, many mental health professionals use the CBT triangle as a tool to help clients change negative thought patterns and thereby break bad habits.
The CBT triangle is a simplified tool based on the ideas of cognitive behavioral therapy, or CBT, which focuses on teaching us new ways of thinking that put us in better control of our behavior.
The original practice of CBT was developed by Dr. Aaron Beck and colleagues in the 1960s. In his studies, Beck found that underlying negative beliefs about the self resulted in depression. With further investigation, he developed the theory that people’s thoughts about themselves and their situation influenced their actions. From there, he concluded that we could alter our behavior by changing our thought patterns about situations and ourselves.
While originally intended as a therapy for depression, CBT has been used to treat many conditions, including anxiety, post-traumatic stress disorder (PTSD), phobias, eating disorders, obsessive compulsive disorder, and substance abuse.
In fact, research has found that many people with substance misuse problems benefit from CBT techniques, as it can help uncover the motivations that led to the misuse in the first place. It can also help break negative destructive cycles.
For example, let’s say that someone misusing alcohol has the underlying belief, “I’m worthless.” Situations that involve any type of perceived rejection or abandonment — which we all experience at times — might trigger automatic negative thoughts related to this belief, such as “No one likes me.” These beliefs then trigger negative feelings, which cause the person to turn to alcohol as an escape.
The CBT triangle can help us learn to change the underlying belief of “I’m worthless” into healthier, more positive thoughts. These help create more positive feelings, thus producing more positive behaviors. For instance, if we’re misusing alcohol and experience a break up, we can use CBT to change our perception of the situation from “I’m worthless” and “No one likes me” to “I have a lot to offer, and the end of this relationship isn’t a reflection of my worth or value as a person.” This way of looking at the situation decreases distress and creates more positive feelings that can prevent us from turning to alcohol.
It’s absolutely normal for us to have negative thoughts and feelings. After all, we have more than 6,000 thoughts each day. These can include positive thoughts and negatively biased habitual thoughts (“cognitive distortions”).
People with cognitive distortions can greatly benefit from the CBT triangle since their thoughts tend to create negative emotions that produce the type of problematic behavior that reinforces a negative cycle. Here are some examples of cognitive distortions:
To apply the cognitive trial to these types of thinking, we need to immediately recognize the negative thought pattern and force ourselves to look at it more realistically. For instance, if we catch ourselves thinking something like, “I always mess everything up,” we would pause and take a moment to reflect. We might ask ourselves, “Do we actually mess everything up, or did we just mess up a couple things?” or “Is it ok to make a mistake?” (Yes, it is!)
The more we force ourselves to take a step back from negative thought patterns and look at them objectively, the easier it will be to replace them with positive thoughts and respond to things in healthier ways. While we can practice this on our own, working with a trained mental health professional can be helpful — particularly if we have a cognitive distortion. A professional can help us identify negative thought patterns and utilize the CBT triangle to create more positive outcomes.
But if turning to alcohol has become an unwanted behavior or means of escape, Reframe can help. We provide the knowledge, skills, and tools you need to change your relationship with alcohol and become the healthiest version of you.
Unravel the complex ties between alcohol misuse and depression. Find hope in understanding and choosing mindfulness for better mental health.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
The day's stresses are piling up, and everything feels a bit too heavy. You're drained, feeling lower than low, and yearning for some form of solace. That's when you hear yourself say: “Ugh, I need a drink.” So, you pour a glass. A sense of calm washes over you. You find yourself reaching for a second glass, and then a third. The world, once so loud and chaotic, seems a bit quieter now.
This ritual might feel like a balm on some nights, but there’s something more insidious happening underneath. And when it becomes a pattern, it's more than just a way to relax. It becomes a pathway that can lead us down a much darker and lonelier road — the road to causing or exacerbating symptoms of depression.
But while you might have heard that “alcohol is a depressant,” what is the exact connection between alcohol and depression? Does alcohol cause depression? Or does alcohol make you depressed? And what is the connection between the treatment for alcoholism and depression? Let’s find out more.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
Depression is a common and serious mental health disorder that affects millions of people worldwide. It goes beyond feeling upset or down in the dumps. Depression is characterized by prolonged periods of intense sadness, a palpable lack of interest in activities once enjoyed, and an overarching feeling of emptiness that can seep into every corner of a person's life. Symptoms vary, but they generally include enduring feelings of hopelessness or worthlessness, chronic fatigue, difficulty concentrating, and recurring thoughts of death or suicide.
It's crucial to understand that experiencing depression isn't a sign of weakness; it's a serious health condition that deserves attention and care. The silver lining here is that depression is treatable. Various treatment options are available, such as medication, psychotherapy, or likely a combination of both.
While often called the ultimate social lubricant, alcohol is a depressant, as far as the brain is concerned. It can transform into a silent predator when misused, leading to depression, drinking to cope with the negative emotions, and setting off a vicious cycle of “depressed drinking.”
Alcohol misuse refers to a pattern of drinking that harms a person's health, their interpersonal relationships, or their ability to work. Scientific research paints a compelling picture of the relationship between alcohol misuse and depression. For some people battling depression, drinking feels like a form of self-medication. However, instead of alleviating the symptoms, alcohol often intensifies them, creating a vicious cycle that's incredibly hard to break.
What causes depression and alcohol use disorder? Several studies have shown that alcohol misuse could lead to depression due to its impact on neurotransmitters, the brain's chemical messengers. These neurotransmitters, specifically serotonin and dopamine, play a significant role in mood regulation.
When alcohol gets to our brain, it causes neurochemical chaos. It triggers a massive dump of dopamine, which makes us feel warm, fuzzy, light, and happy — and pushes us to go back for more. It also releases GABA, a calming neurotransmitter, and inhibits glutamate, an excitatory neurotransmitter.
This may sound nice, but unfortunately, these effects are short-lived. Our brain starts to rebound within an hour and continues to swing back and forth through the next day. The end result? Depleted dopamine (the opposite of warm and fuzzy), a shortage of GABA (can’t seem to relax), and an abundance of glutamate (everything feels irritating). Over time, these changes become more dramatic. Often, we will drink to combat these symptoms, only making them worse.
The relationship between alcohol use and depression also works in reverse: depression can indeed lead to alcohol misuse. When people are grappling with depression, the urge to escape or numb their relentless emotional pain can be overwhelming, leading to “depression drinking.” As a central nervous system depressant, alcohol might provide temporary relief. However, it can ultimately magnify the symptoms of depression and even pave the way to dependency or misuse. A 2009 study published in Addiction underscored this link, finding that adults suffering from depression were far more likely to binge drink.
Armed with this knowledge, what's the next step? How can we steer clear of this dangerous intersection of alcohol misuse and depression? One answer lies in prevention and the practice of mindful drinking. Mindfulness means being fully present, aware of where we are, what we're doing, and how it impacts us and those around us. When applied to alcohol, mindfulness involves knowing your limits, recognizing why you're drinking, and ensuring alcohol doesn't become an emotional crutch.
Moreover, by understanding the connection between alcohol and depression at the neurological level, we can feel more empowered to experiment with approaching situations that usually led us to drinking differently. Once we understand that alcohol might be contributing to our depression in the first place, we can adopt a sober-curious mindset and see what happens if we leave it behind. Chances are, our depression will start to lift naturally, which can be really empowering!
Furthermore, if you’re struggling with symptoms of depression, please reach out to a medical or mental health professional for help. They can provide appropriate treatment for alcohol misuse and depression, such as therapy and/or medication. With the proper treatment, the likelihood of falling into maladaptive coping mechanisms, such as excess alcohol consumption, is much lower. This also lowers the risk of other health issues, such as liver damage, heart disease, and even cognitive decline.
There are many paths when it comes to treating depression, and what works for one person might not work for another. Here are some approaches that have been proven to help:
The connection between alcohol misuse and depression is intricate. Alcohol might feel like an easy escape, but it's a deceptive one — it only pulls people further into the heart of the storm, into the core of depression. The journey to recovery may be arduous and seemingly endless, but it's a journey worth embarking on.
We're all in this together, maneuvering our way through life. Together, we can ensure that our stories are defined not by our struggles but by our resilience, by our capacity to rise above the challenges and emerge stronger on the other side.
Everyone's journey to recovery is unique. It does no good to compare our journey with those of other people. While it may take time and patience, each small step forward is a victory in itself.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
The day's stresses are piling up, and everything feels a bit too heavy. You're drained, feeling lower than low, and yearning for some form of solace. That's when you hear yourself say: “Ugh, I need a drink.” So, you pour a glass. A sense of calm washes over you. You find yourself reaching for a second glass, and then a third. The world, once so loud and chaotic, seems a bit quieter now.
This ritual might feel like a balm on some nights, but there’s something more insidious happening underneath. And when it becomes a pattern, it's more than just a way to relax. It becomes a pathway that can lead us down a much darker and lonelier road — the road to causing or exacerbating symptoms of depression.
But while you might have heard that “alcohol is a depressant,” what is the exact connection between alcohol and depression? Does alcohol cause depression? Or does alcohol make you depressed? And what is the connection between the treatment for alcoholism and depression? Let’s find out more.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
Depression is a common and serious mental health disorder that affects millions of people worldwide. It goes beyond feeling upset or down in the dumps. Depression is characterized by prolonged periods of intense sadness, a palpable lack of interest in activities once enjoyed, and an overarching feeling of emptiness that can seep into every corner of a person's life. Symptoms vary, but they generally include enduring feelings of hopelessness or worthlessness, chronic fatigue, difficulty concentrating, and recurring thoughts of death or suicide.
It's crucial to understand that experiencing depression isn't a sign of weakness; it's a serious health condition that deserves attention and care. The silver lining here is that depression is treatable. Various treatment options are available, such as medication, psychotherapy, or likely a combination of both.
While often called the ultimate social lubricant, alcohol is a depressant, as far as the brain is concerned. It can transform into a silent predator when misused, leading to depression, drinking to cope with the negative emotions, and setting off a vicious cycle of “depressed drinking.”
Alcohol misuse refers to a pattern of drinking that harms a person's health, their interpersonal relationships, or their ability to work. Scientific research paints a compelling picture of the relationship between alcohol misuse and depression. For some people battling depression, drinking feels like a form of self-medication. However, instead of alleviating the symptoms, alcohol often intensifies them, creating a vicious cycle that's incredibly hard to break.
What causes depression and alcohol use disorder? Several studies have shown that alcohol misuse could lead to depression due to its impact on neurotransmitters, the brain's chemical messengers. These neurotransmitters, specifically serotonin and dopamine, play a significant role in mood regulation.
When alcohol gets to our brain, it causes neurochemical chaos. It triggers a massive dump of dopamine, which makes us feel warm, fuzzy, light, and happy — and pushes us to go back for more. It also releases GABA, a calming neurotransmitter, and inhibits glutamate, an excitatory neurotransmitter.
This may sound nice, but unfortunately, these effects are short-lived. Our brain starts to rebound within an hour and continues to swing back and forth through the next day. The end result? Depleted dopamine (the opposite of warm and fuzzy), a shortage of GABA (can’t seem to relax), and an abundance of glutamate (everything feels irritating). Over time, these changes become more dramatic. Often, we will drink to combat these symptoms, only making them worse.
The relationship between alcohol use and depression also works in reverse: depression can indeed lead to alcohol misuse. When people are grappling with depression, the urge to escape or numb their relentless emotional pain can be overwhelming, leading to “depression drinking.” As a central nervous system depressant, alcohol might provide temporary relief. However, it can ultimately magnify the symptoms of depression and even pave the way to dependency or misuse. A 2009 study published in Addiction underscored this link, finding that adults suffering from depression were far more likely to binge drink.
Armed with this knowledge, what's the next step? How can we steer clear of this dangerous intersection of alcohol misuse and depression? One answer lies in prevention and the practice of mindful drinking. Mindfulness means being fully present, aware of where we are, what we're doing, and how it impacts us and those around us. When applied to alcohol, mindfulness involves knowing your limits, recognizing why you're drinking, and ensuring alcohol doesn't become an emotional crutch.
Moreover, by understanding the connection between alcohol and depression at the neurological level, we can feel more empowered to experiment with approaching situations that usually led us to drinking differently. Once we understand that alcohol might be contributing to our depression in the first place, we can adopt a sober-curious mindset and see what happens if we leave it behind. Chances are, our depression will start to lift naturally, which can be really empowering!
Furthermore, if you’re struggling with symptoms of depression, please reach out to a medical or mental health professional for help. They can provide appropriate treatment for alcohol misuse and depression, such as therapy and/or medication. With the proper treatment, the likelihood of falling into maladaptive coping mechanisms, such as excess alcohol consumption, is much lower. This also lowers the risk of other health issues, such as liver damage, heart disease, and even cognitive decline.
There are many paths when it comes to treating depression, and what works for one person might not work for another. Here are some approaches that have been proven to help:
The connection between alcohol misuse and depression is intricate. Alcohol might feel like an easy escape, but it's a deceptive one — it only pulls people further into the heart of the storm, into the core of depression. The journey to recovery may be arduous and seemingly endless, but it's a journey worth embarking on.
We're all in this together, maneuvering our way through life. Together, we can ensure that our stories are defined not by our struggles but by our resilience, by our capacity to rise above the challenges and emerge stronger on the other side.
Everyone's journey to recovery is unique. It does no good to compare our journey with those of other people. While it may take time and patience, each small step forward is a victory in itself.
Note: If you are experiencing thoughts of suicide, please seek medical attention. In the United States, you can reach your local crisis hotline by dialing 988. Click here for a list of mental health crisis phone numbers by country.
Hyper-independent people compulsively avoid relying on others for support or assistance and often maintain an attitude of “I can do it all alone.” This behavior is often rooted in childhood trauma, when we learned we couldn’t rely on others for protection or support.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
We’re probably well aware of the importance of being independent: it’s a trait most of us were encouraged to develop as children, as it helps boost our confidence, self-esteem, and decision-making skills. But did you know that too much independence can actually be unhealthy?
While it’s important to be able to do things on our own, hyper-independence is an inability to to depend on others, a condition that often develops in response to childhood trauma. How is hyper-independence a trauma response? And when is not asking for help a result of trauma? Let’s take a closer look.
Just as with any other positive trait, when it’s taken to the extreme, independence can transform into an unhealthy and excessive need for self-reliance — otherwise known as “hyper-independence.”
Hyper-independent people compulsively avoid relying on others for support or assistance, often maintaining an attitude of “I can do it all alone.” This mindset can lead to challenges in maintaining healthy relationships and hinder emotional connections, teamwork, and seeking help when needed.
For instance, hyper-independent people tend not to trust others, making it difficult to form new relationships with others or maintain good relationships with friends and family. In a work setting, hyper-independent people often aren’t good at delegating, and they might reject help or dismiss other people’s contributions.
A hyper-independent person would rather face the challenges of accomplishing everything alone than depend on another person, even when it puts their own physical, mental, and emotional health at risk. Hyper-independence can manifest itself in various ways, but here are some of the more common signs:
Interestingly, not only do hyper-independent people cut off their own need for support and vulnerability, but they can also refuse to take accountability for how they impact others. In other words, they expect others to be as independent as they are and might look down on others for asking for help. It’s worth noting that even if hyper-independent people get up the nerve to ask for help, there’s usually a great sense of shame in doing so.
Hyper-independence is believed to be a trauma response, created when we learn from a traumatic experience that we can’t rely on others for protection or support. This usually occurs in childhood. For example, children who are neglected by their parents or caregivers and had to learn to rely on themselves may develop hyper-independence later in life.
However, not all hyper-independent behaviors are trauma-induced, and not everyone who experiences trauma develops hyper-independence.
Some factors linking hyper-independence and trauma include believing social support is undeserved or unacceptable, experiencing past neglect leading to self-reliance, distrusting others due to past abuse, and coping with loss of control or uncertainty following a traumatic experience.
For instance, if we got into an accident years ago, we might never let anyone else drive while we’re in the car, and we’ll always drive ourselves no matter how exhausted we might be. Or perhaps we experienced such a great sense of shame, abandonment, grief, and even humiliation from relying on others in childhood that we learned to stop trying to rely on anyone at all.
While hyper-independent people tend to act as if they have everything under control all the time, this often comes directly as a result of not wanting to ask for help in fear of being perceived as weak. We might have been raised to believe that not needing help was a sign of being superior and that asking for help was a sign of weakness. This may be especially true in competitive families and in kids who are supremely gifted or talented.
Hyper-independence can contribute to mental health issues, such as anxiety and depression. For example, many hyper-independent people experience burnout from not relying on anyone or ever asking for help. Burnout can put us at greater risk for developing depression and anxiety.
Similarly, hyper-independence can lead to social isolation and loneliness, which can also take a toll on our physical health and mental well-being. By continually pushing people away, hyper-independence creates a life with little or no social support.
Even with any relationships we do have, hyper-independence can weaken bonds. For instance, if a friend offers to help and we continually reject their offer, it can damage the bond to the point that they no longer engage with us. In extreme cases, hyper-independence can even lead to self-destructive behaviors and unhealthy coping mechanisms, such as alcohol, gambling, and sex.
Although hyper-independence is not a formal diagnosis, therapy, self-reflection, and practicing vulnerability can help manage hyper-independence rooted in trauma. For instance, we might work with a therapist to discuss past wounds and discover the roots of this hyper independence trauma response. A therapist can also help us practice vulnerability and build healthier, closer relationships with others.
Similarly, incorporating self-care and relaxation techniques (such as meditation, yoga, massage, or exercise) can help relieve stress and replace negative coping behaviors. Practicing mindfulness can be particularly beneficial, as it’s important to be aware of any thoughts and emotions that emerge when we receive help or support from others.
It’s important to be patient and gentle with ourselves, as moving past a hyper-independence trauma response takes time and often involves small steps forward as well as periods of regression. It can be helpful to acknowledge that we likely became hyper-independent because it helped us survive a traumatic situation, while also recognizing that it no longer serves us.
If you struggle with hyper-independence and alcohol has become one of your coping mechanisms, Reframe can help change your relationship with alcohol and build healthier lifestyle habits that help you flourish — personally, professionally, and socially.
We’re probably well aware of the importance of being independent: it’s a trait most of us were encouraged to develop as children, as it helps boost our confidence, self-esteem, and decision-making skills. But did you know that too much independence can actually be unhealthy?
While it’s important to be able to do things on our own, hyper-independence is an inability to to depend on others, a condition that often develops in response to childhood trauma. How is hyper-independence a trauma response? And when is not asking for help a result of trauma? Let’s take a closer look.
Just as with any other positive trait, when it’s taken to the extreme, independence can transform into an unhealthy and excessive need for self-reliance — otherwise known as “hyper-independence.”
Hyper-independent people compulsively avoid relying on others for support or assistance, often maintaining an attitude of “I can do it all alone.” This mindset can lead to challenges in maintaining healthy relationships and hinder emotional connections, teamwork, and seeking help when needed.
For instance, hyper-independent people tend not to trust others, making it difficult to form new relationships with others or maintain good relationships with friends and family. In a work setting, hyper-independent people often aren’t good at delegating, and they might reject help or dismiss other people’s contributions.
A hyper-independent person would rather face the challenges of accomplishing everything alone than depend on another person, even when it puts their own physical, mental, and emotional health at risk. Hyper-independence can manifest itself in various ways, but here are some of the more common signs:
Interestingly, not only do hyper-independent people cut off their own need for support and vulnerability, but they can also refuse to take accountability for how they impact others. In other words, they expect others to be as independent as they are and might look down on others for asking for help. It’s worth noting that even if hyper-independent people get up the nerve to ask for help, there’s usually a great sense of shame in doing so.
Hyper-independence is believed to be a trauma response, created when we learn from a traumatic experience that we can’t rely on others for protection or support. This usually occurs in childhood. For example, children who are neglected by their parents or caregivers and had to learn to rely on themselves may develop hyper-independence later in life.
However, not all hyper-independent behaviors are trauma-induced, and not everyone who experiences trauma develops hyper-independence.
Some factors linking hyper-independence and trauma include believing social support is undeserved or unacceptable, experiencing past neglect leading to self-reliance, distrusting others due to past abuse, and coping with loss of control or uncertainty following a traumatic experience.
For instance, if we got into an accident years ago, we might never let anyone else drive while we’re in the car, and we’ll always drive ourselves no matter how exhausted we might be. Or perhaps we experienced such a great sense of shame, abandonment, grief, and even humiliation from relying on others in childhood that we learned to stop trying to rely on anyone at all.
While hyper-independent people tend to act as if they have everything under control all the time, this often comes directly as a result of not wanting to ask for help in fear of being perceived as weak. We might have been raised to believe that not needing help was a sign of being superior and that asking for help was a sign of weakness. This may be especially true in competitive families and in kids who are supremely gifted or talented.
Hyper-independence can contribute to mental health issues, such as anxiety and depression. For example, many hyper-independent people experience burnout from not relying on anyone or ever asking for help. Burnout can put us at greater risk for developing depression and anxiety.
Similarly, hyper-independence can lead to social isolation and loneliness, which can also take a toll on our physical health and mental well-being. By continually pushing people away, hyper-independence creates a life with little or no social support.
Even with any relationships we do have, hyper-independence can weaken bonds. For instance, if a friend offers to help and we continually reject their offer, it can damage the bond to the point that they no longer engage with us. In extreme cases, hyper-independence can even lead to self-destructive behaviors and unhealthy coping mechanisms, such as alcohol, gambling, and sex.
Although hyper-independence is not a formal diagnosis, therapy, self-reflection, and practicing vulnerability can help manage hyper-independence rooted in trauma. For instance, we might work with a therapist to discuss past wounds and discover the roots of this hyper independence trauma response. A therapist can also help us practice vulnerability and build healthier, closer relationships with others.
Similarly, incorporating self-care and relaxation techniques (such as meditation, yoga, massage, or exercise) can help relieve stress and replace negative coping behaviors. Practicing mindfulness can be particularly beneficial, as it’s important to be aware of any thoughts and emotions that emerge when we receive help or support from others.
It’s important to be patient and gentle with ourselves, as moving past a hyper-independence trauma response takes time and often involves small steps forward as well as periods of regression. It can be helpful to acknowledge that we likely became hyper-independent because it helped us survive a traumatic situation, while also recognizing that it no longer serves us.
If you struggle with hyper-independence and alcohol has become one of your coping mechanisms, Reframe can help change your relationship with alcohol and build healthier lifestyle habits that help you flourish — personally, professionally, and socially.
