Alcohol meditation helps you manage cravings by creating space between urge and action. Learn practical mindfulness techniques to support your recovery.
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 hundreds 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 at the end of a long day, and that familiar urge to drink sneaks up on you. It can feel automatic. But what if you could just… pause? This simple act is the foundation of alcohol meditation. It’s not about magic; it’s about creating space between the craving and your reaction. By understanding the connection between alcohol and meditation, you can learn how mindfulness helps manage cravings. This is a powerful tool to help you create good habits and transform your response to those urges for good.
So, instead of feeling at the mercy of our urges, mindfulness meditation provides an opportunity for us to harness the power of our mind to create calm and clarity. Let’s dive into the science behind mindfulness meditation to understand how it can be an important tool in our journey to quitting or cutting back on alcohol.
Mindfulness meditation is just what it sounds like: It’s a meditation practice that focuses on increasing mindfulness. Mindfulness is a cognitive skill that involves maintaining a present awareness of our thoughts, feelings, sensations, and environment without judgment. Aside from meditation, other techniques we can use to increase our awareness include journaling, deep breathing, visualization, and body scans.
Meditation is a technique that trains our attention and awareness by calming our mind. While any type of meditation can naturally increase mindfulness, mindfulness meditation is a specific type that increases focus and awareness. For example, mindfulness meditation usually focuses on one point of reference (mindfulness technique) such as our breath, our bodily sensations, or a mantra. This focus diminishes rumination and distractions, which brings our awareness to the present moment.
Being present is instrumental in fostering a more positive mindset and improving our overall well-being, but how does it play a role in helping us manage alcohol cravings?
Just like there’s no single path to changing your relationship with alcohol, there’s no one-size-fits-all meditation practice. The best type of meditation is the one you’ll actually do. Finding a style that resonates with you can make all the difference in building a consistent habit. Exploring different techniques allows you to discover what helps you feel centered and in control, especially when cravings arise. Let’s look at a few popular types of meditation that can be particularly helpful on this journey.
If you find your mind is often racing with a million thoughts at once, mantra meditation might be a great fit. This practice involves repeating a word, sound, or phrase — your mantra — either silently or aloud. The repetition gives your busy mind a single point of focus, helping to quiet the background noise and reduce stress. It doesn’t have to be anything complex; simple words like “calm” or “peace” work beautifully. As you repeat your mantra, you create a mental space that can bring a profound sense of tranquility, helping to anchor you in the present moment instead of getting swept away by unhelpful thought patterns.
One of the most accessible forms of meditation is simply focusing on your breath. In breathing meditation, you find a comfortable position, close your eyes, and turn your attention to the sensation of each inhale and exhale. Your mind will inevitably wander — that’s completely normal. The practice isn’t about stopping your thoughts, but about gently guiding your focus back to your breath whenever you notice it has drifted. This simple act trains your attention and cultivates inner peace. It’s a powerful tool you can use anywhere, anytime, to ground yourself when you feel an urge or a wave of anxiety, making it a cornerstone of mindful drinking.
For those new to meditation, starting with a silent practice can feel intimidating. That’s where guided meditation comes in. In this style, a teacher or a recording leads you through the process, often asking you to visualize a peaceful scene or focus on specific feelings. By following their voice, you can let go of the pressure to “do it right” and simply relax into the experience. This guidance helps you explore your inner world and connect with feelings of happiness and calm. Many apps, including Reframe, offer guided meditations designed to help you manage cravings and build resilience, making it an easy and supportive way to begin.
If the idea of sitting still makes you antsy, moving meditation could be your perfect match. This practice integrates mindfulness with physical activity, such as walking, yoga, or tai chi. Instead of trying to quiet your mind in stillness, you focus your attention on your body’s movements and the sensations you experience. You might notice the feeling of your feet on the ground as you walk or the rhythm of your breath during a yoga pose. By paying close attention to your physical self and your surroundings, you can achieve a state of mindful awareness that is both calming and energizing, helping you connect your mind and body in a powerful way.
Alcohol cravings may feel like an overwhelming urge to drink, which plays a major role in causing physical and neurological dependence associated with alcohol use disorder (AUD). Before we explore how mindfulness meditation can be the key to beating alcohol cravings, let’s first understand why those cravings happen in the first place.
Alcohol leads to neurological dependence by taking over our brain’s reward system. When we drink, alcohol slows down our thoughts, providing temporary distraction and relief from difficult emotions or negative thoughts. It also gives us a boost of dopamine and serotonin, two of our body’s “feel-good” hormones that give us a sense of happiness or pleasure. Our brain catches on quickly and starts to seek this pleasurable feeling associated with alcohol.
This reward system in our brain keeps us coming back for more. It’s similar to the happiness we feel when we have a sweet treat that can make us crave dessert every night. Or the sense of escape we feel when we play video games that makes us not want to log off. To learn how to use this to our advantage, check out “Using Positive Reinforcement and Reward Systems to Encourage Healthier Drinking Habits.”
Mindfulness meditation, which increases our awareness of the present moment, help us identify and acknowledge when an alcohol craving arises. Why does this matter? Well, alcohol cravings can be an overwhelming feeling, and often feel like an urgent need that must be fulfilled. It can lead us to act impulsively to satisfy these cravings. The pause that mindfulness meditation promotes can be extremely significant. It helps us identify our triggers and allows us to explore other coping mechanisms, building more positive behaviors.
Not only does our brain get used to being exposed to alcohol, but so does our body. Alcohol affects every part of our body acutely and for the long run. When we drink, alcohol slows down messaging from our brain to the rest of our body. This can impair our coordination, balance, and mobility. Alcohol is also toxic to our body, which disrupts our hormones and damages cells.
Over time, cell damage can lead to organ damage and failure, and many other long-term health conditions. Although alcohol is harmful, our body adjusts to being exposed to a certain level of it, which is why we often build up a tolerance. Our body gets used to having a certain level of alcohol, and, when we remove it, our body craves it. We often see this in the form of alcohol withdrawal. These unpleasant symptoms are the result of our body adjusting to less than its accustomed level of alcohol.
Alcohol withdrawal can be challenging both physically and mentally. Mindfulness meditation can help us navigate this challenging experience by reducing stress and anxiety, and also by getting us in tune with how we’re feeling physically and emotionally. This practice can motivate us to quit or cut back as it encourages us to explore other methods to reduce negative symptoms.
Adding to the physical and neurological dependence that alcohol causes is habituality. Although AUD is more than a habit, our body and brain can get used to drinking as part of our routine, evoking alcohol cravings when we remove it.
Maybe we have a glass of wine every night for dinner, but in order to quit or cut back, we no longer do this. Even if we’re not mentally or physically craving wine, we might find ourself unconsciously reaching for that glass because it’s become a habit.
Mindfulness meditation can make unconscious thoughts that have become habits more of a conscious decision. It helps us reflect and pause. Do we really want that glass of wine? Is there something we can have instead? We may be creatures of habit, but mindfulness meditation helps us build more positive habits that align with our goals.
As we can see, alcohol cravings result from alcohol’s effect on our brain, body, and lifestyle. However, mindfulness meditation can help us overcome these challenges and regain control. Let’s take a closer look at the benefits.
Mindfulness meditation has many benefits that support our recovery journey.
This meditation practice, which integrates mindfulness techniques, can be a powerful tool in recovery. But that isn’t all: we can build our recovery toolkit by exploring and implementing other beneficial tools.
While mindfulness meditation can be a powerful ally in your journey to drink less, alcohol actively works against its very purpose. The two are fundamentally at odds. Meditation aims to cultivate clarity, expand your awareness, and help you connect with your inner self. Alcohol, on the other hand, is known for its ability to numb, distract, and cloud the mind. Many people who practice meditation notice that even a small amount of alcohol can make it significantly harder to concentrate and achieve a state of deep focus. It’s like trying to see through a foggy window — the connection to your present moment becomes blurred and indistinct, undermining the progress you’re working to achieve.
The core goal of mindfulness is to broaden your awareness, allowing you to observe your thoughts and feelings without getting swept away by them. It’s about creating space between you and your reactions. Alcohol does the exact opposite; it narrows your focus and can "cloud the mind," making it difficult to maintain the gentle, open attention that meditation requires. Instead of observing your thoughts from a distance, you might find yourself stuck in them, or your mind might feel too sluggish to follow your breath. This creates a frustrating experience where you’re fighting against the effects of the substance instead of sinking into a state of peaceful awareness.
Attempting to meditate after you’ve been drinking is often an unproductive exercise. The primary reason is that alcohol makes it incredibly difficult to focus, which is a cornerstone of nearly every meditation technique. Whether you’re concentrating on your breath, a mantra, or bodily sensations, you need a certain level of mental clarity to stay on track. Alcohol impairs this ability, causing your mind to wander more than usual and making it nearly impossible to sustain your attention. This can leave you feeling discouraged, as if meditation “isn’t working,” when in reality, the alcohol is creating a significant roadblock to the entire process.
Getting started with meditation doesn’t have to be complicated or intimidating. You don’t need special equipment, a perfectly silent room, or hours of free time. The most important step is simply beginning. The key is to approach the practice with curiosity and kindness toward yourself, especially in the early stages. Think of it as a skill you’re developing, like learning an instrument. It takes consistent, gentle practice. Starting with just a few minutes a day can build a strong foundation for a lasting habit that supports your well-being and your goals for changing your relationship with alcohol.
One of the biggest myths about meditation is that you need to have a completely "quiet mind" to do it correctly. This misconception can stop people before they even start. The truth is, meditation doesn't require you to stop your thoughts. In fact, the goal is often to simply observe your thoughts as they come and go, without judgment. It’s completely normal for your mind to wander during a session; the practice is in gently noticing that it has wandered and guiding your attention back to your anchor, like your breath. Acknowledging this makes the process much more accessible and less frustrating for beginners.
When a strong craving hits, it can feel overwhelming and urgent. In these moments, a short, focused meditation can be an incredibly effective tool to create a pause. A simple 3-minute breathing space practice can help you interrupt the automatic reaction to drink. Simply stop what you’re doing, close your eyes if you can, and take a minute to notice your thoughts and feelings. Then, focus your attention entirely on the sensation of your breath for another minute. Finally, expand your awareness to your whole body. This brief practice can give you the space you need to rethink your next move and choose a healthier response.
Mindfulness isn’t just something you do while sitting on a cushion. You can integrate it into almost any part of your day to strengthen your awareness. The practice of mindful drinking, for example, can be applied to a cup of tea or a glass of water. Pay full attention to the temperature, the taste, and the sensation of the liquid. You can also practice mindfulness while washing dishes, feeling the warm water on your hands, or while taking a walk, noticing the feeling of your feet on the ground. These small moments help make unconscious habits, like reaching for a drink, more of a conscious and deliberate decision.
Beyond interfering with practices like meditation, it’s important to acknowledge the broader health implications of alcohol consumption. Understanding the science behind how alcohol affects your body can be a powerful motivator on your journey to cut back or quit. Alcohol is a toxic substance that impacts nearly every organ system, from your brain and heart to your liver and gut. While it might provide temporary relief or pleasure, the long-term consequences can be severe. Keeping these facts in mind helps reinforce your decision to build healthier habits and prioritize your physical and mental well-being for the long run.
The conversation around alcohol and health has shifted significantly. Recently, the World Health Organization (WHO) stated that there is no safe amount of alcohol that doesn’t affect health. This is because alcohol is toxic to our bodies at a cellular level. It disrupts hormones, damages cells, and contributes to inflammation, which is a root cause of many chronic diseases. Every drink puts a strain on your body as it works to process and eliminate the toxin. Recognizing this fundamental reality can help frame your choice to drink less not as a sacrifice, but as a profound act of self-care and a commitment to your long-term health.
Have you ever had a friend rave so highly about something that you try it out, but find it doesn’t work so well for you? This can apply to recovery tools as well. Some may work better for us than others. Let’s explore some positive practices we can try to help us manage alcohol cravings more effectively:
These supportive tools can help us overcome alcohol cravings and stay on the journey to recovery.
Building a toolkit for recovery is a personal process, and sometimes that means reaching beyond our immediate circle or the digital community. Recognizing when you need more structured support is a sign of incredible self-awareness and strength. If you feel like you need more guidance or are facing a crisis, please know that professional, confidential help is available around the clock. These resources are staffed by trained individuals who can offer compassion and direct you toward the help you deserve. Reaching out is a brave step forward on your path to well-being.
If you’re not sure where to begin, the Substance Abuse and Mental Health Services Administration (SAMHSA) is an excellent starting point. SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service for individuals and families facing mental and/or substance use disorders. Think of it as a compassionate, knowledgeable guide. They can help you find local treatment facilities, support groups, and community-based organizations. You can call them to get information and referrals for mental health concerns or issues with substance use, all without judgment.
For moments of intense emotional distress, immediate help is crucial. For immediate crisis help, you can call or text 988. This lifeline provides 24/7, free, and confidential support for anyone in distress, not just those considering suicide. If you're feeling overwhelmed, hopeless, or are struggling with your mental health in a way that feels unmanageable, trained counselors are ready to listen and support you. It’s a direct connection to compassionate care when you need it most, offering a safe space to talk through what you’re experiencing.
Mindfulness meditation provides a powerful and accessible tool that helps us gain control over our thoughts and impulses. By cultivating a deeper awareness and creating a sense of calm, this practice empowers us to respond to cravings with clarity rather than impulse. Whether we’re looking to quit or cut back, incorporating mindfulness meditation can be a key ally in creating lasting, positive change in our relationship with alcohol. So, the next time a craving hits, take a deep breath and allow mindfulness to help you sip on serenity instead.
Do I need to have a totally clear mind for meditation to be effective? Not at all! This is one of the biggest myths about meditation. The goal isn't to force your thoughts to stop, but rather to notice them without getting carried away. Your mind will wander—that’s what minds do. The actual practice is in gently and repeatedly guiding your focus back to your breath or another anchor point. Think of it as training a puppy; it takes patience and kindness, not a perfectly silent mind.
I'm too restless to just sit still. Can meditation still work for me? Absolutely. If the idea of sitting in silence makes you want to climb the walls, you’re not alone. This is why moving meditations like mindful walking or yoga can be so powerful. The focus is on the physical sensations of your body in motion—the feeling of your feet on the ground or the rhythm of your breath as you stretch. This allows you to cultivate the same present-moment awareness without having to be still.
How can meditation help me in the exact moment a craving strikes? When a craving feels urgent, a short meditation can create a crucial pause between the urge and your reaction. Try a simple three-minute breathing exercise: for the first minute, just notice what you're thinking and feeling. For the second minute, focus all your attention on the sensation of your breath. In the final minute, expand your awareness to your entire body. This simple act can break the automatic response pattern and give you the space to make a more conscious choice.
How much time do I need to commit to this? Do I need to meditate for an hour every day? Definitely not. Consistency is far more important than duration, especially when you're starting out. Beginning with just three to five minutes a day can build a strong and sustainable habit. You can always increase the time as you feel more comfortable. The key is to find a length of time that feels manageable and doesn't add more stress to your day.
Why does drinking alcohol make it so much harder to meditate? Alcohol and meditation work in direct opposition to each other. Meditation is about increasing your clarity and awareness, while alcohol is a substance that clouds your mind and narrows your focus. When you drink, it impairs your ability to concentrate, making it incredibly difficult to stay connected to your breath or mantra. Instead of finding calm, you'll likely just feel frustrated because the alcohol is creating a mental fog that blocks the entire process.
You’re at the end of a long day, and that familiar urge to drink sneaks up on you. It can feel automatic. But what if you could just… pause? This simple act is the foundation of alcohol meditation. It’s not about magic; it’s about creating space between the craving and your reaction. By understanding the connection between alcohol and meditation, you can learn how mindfulness helps manage cravings. This is a powerful tool to help you create good habits and transform your response to those urges for good.
So, instead of feeling at the mercy of our urges, mindfulness meditation provides an opportunity for us to harness the power of our mind to create calm and clarity. Let’s dive into the science behind mindfulness meditation to understand how it can be an important tool in our journey to quitting or cutting back on alcohol.
Mindfulness meditation is just what it sounds like: It’s a meditation practice that focuses on increasing mindfulness. Mindfulness is a cognitive skill that involves maintaining a present awareness of our thoughts, feelings, sensations, and environment without judgment. Aside from meditation, other techniques we can use to increase our awareness include journaling, deep breathing, visualization, and body scans.
Meditation is a technique that trains our attention and awareness by calming our mind. While any type of meditation can naturally increase mindfulness, mindfulness meditation is a specific type that increases focus and awareness. For example, mindfulness meditation usually focuses on one point of reference (mindfulness technique) such as our breath, our bodily sensations, or a mantra. This focus diminishes rumination and distractions, which brings our awareness to the present moment.
Being present is instrumental in fostering a more positive mindset and improving our overall well-being, but how does it play a role in helping us manage alcohol cravings?
Just like there’s no single path to changing your relationship with alcohol, there’s no one-size-fits-all meditation practice. The best type of meditation is the one you’ll actually do. Finding a style that resonates with you can make all the difference in building a consistent habit. Exploring different techniques allows you to discover what helps you feel centered and in control, especially when cravings arise. Let’s look at a few popular types of meditation that can be particularly helpful on this journey.
If you find your mind is often racing with a million thoughts at once, mantra meditation might be a great fit. This practice involves repeating a word, sound, or phrase — your mantra — either silently or aloud. The repetition gives your busy mind a single point of focus, helping to quiet the background noise and reduce stress. It doesn’t have to be anything complex; simple words like “calm” or “peace” work beautifully. As you repeat your mantra, you create a mental space that can bring a profound sense of tranquility, helping to anchor you in the present moment instead of getting swept away by unhelpful thought patterns.
One of the most accessible forms of meditation is simply focusing on your breath. In breathing meditation, you find a comfortable position, close your eyes, and turn your attention to the sensation of each inhale and exhale. Your mind will inevitably wander — that’s completely normal. The practice isn’t about stopping your thoughts, but about gently guiding your focus back to your breath whenever you notice it has drifted. This simple act trains your attention and cultivates inner peace. It’s a powerful tool you can use anywhere, anytime, to ground yourself when you feel an urge or a wave of anxiety, making it a cornerstone of mindful drinking.
For those new to meditation, starting with a silent practice can feel intimidating. That’s where guided meditation comes in. In this style, a teacher or a recording leads you through the process, often asking you to visualize a peaceful scene or focus on specific feelings. By following their voice, you can let go of the pressure to “do it right” and simply relax into the experience. This guidance helps you explore your inner world and connect with feelings of happiness and calm. Many apps, including Reframe, offer guided meditations designed to help you manage cravings and build resilience, making it an easy and supportive way to begin.
If the idea of sitting still makes you antsy, moving meditation could be your perfect match. This practice integrates mindfulness with physical activity, such as walking, yoga, or tai chi. Instead of trying to quiet your mind in stillness, you focus your attention on your body’s movements and the sensations you experience. You might notice the feeling of your feet on the ground as you walk or the rhythm of your breath during a yoga pose. By paying close attention to your physical self and your surroundings, you can achieve a state of mindful awareness that is both calming and energizing, helping you connect your mind and body in a powerful way.
Alcohol cravings may feel like an overwhelming urge to drink, which plays a major role in causing physical and neurological dependence associated with alcohol use disorder (AUD). Before we explore how mindfulness meditation can be the key to beating alcohol cravings, let’s first understand why those cravings happen in the first place.
Alcohol leads to neurological dependence by taking over our brain’s reward system. When we drink, alcohol slows down our thoughts, providing temporary distraction and relief from difficult emotions or negative thoughts. It also gives us a boost of dopamine and serotonin, two of our body’s “feel-good” hormones that give us a sense of happiness or pleasure. Our brain catches on quickly and starts to seek this pleasurable feeling associated with alcohol.
This reward system in our brain keeps us coming back for more. It’s similar to the happiness we feel when we have a sweet treat that can make us crave dessert every night. Or the sense of escape we feel when we play video games that makes us not want to log off. To learn how to use this to our advantage, check out “Using Positive Reinforcement and Reward Systems to Encourage Healthier Drinking Habits.”
Mindfulness meditation, which increases our awareness of the present moment, help us identify and acknowledge when an alcohol craving arises. Why does this matter? Well, alcohol cravings can be an overwhelming feeling, and often feel like an urgent need that must be fulfilled. It can lead us to act impulsively to satisfy these cravings. The pause that mindfulness meditation promotes can be extremely significant. It helps us identify our triggers and allows us to explore other coping mechanisms, building more positive behaviors.
Not only does our brain get used to being exposed to alcohol, but so does our body. Alcohol affects every part of our body acutely and for the long run. When we drink, alcohol slows down messaging from our brain to the rest of our body. This can impair our coordination, balance, and mobility. Alcohol is also toxic to our body, which disrupts our hormones and damages cells.
Over time, cell damage can lead to organ damage and failure, and many other long-term health conditions. Although alcohol is harmful, our body adjusts to being exposed to a certain level of it, which is why we often build up a tolerance. Our body gets used to having a certain level of alcohol, and, when we remove it, our body craves it. We often see this in the form of alcohol withdrawal. These unpleasant symptoms are the result of our body adjusting to less than its accustomed level of alcohol.
Alcohol withdrawal can be challenging both physically and mentally. Mindfulness meditation can help us navigate this challenging experience by reducing stress and anxiety, and also by getting us in tune with how we’re feeling physically and emotionally. This practice can motivate us to quit or cut back as it encourages us to explore other methods to reduce negative symptoms.
Adding to the physical and neurological dependence that alcohol causes is habituality. Although AUD is more than a habit, our body and brain can get used to drinking as part of our routine, evoking alcohol cravings when we remove it.
Maybe we have a glass of wine every night for dinner, but in order to quit or cut back, we no longer do this. Even if we’re not mentally or physically craving wine, we might find ourself unconsciously reaching for that glass because it’s become a habit.
Mindfulness meditation can make unconscious thoughts that have become habits more of a conscious decision. It helps us reflect and pause. Do we really want that glass of wine? Is there something we can have instead? We may be creatures of habit, but mindfulness meditation helps us build more positive habits that align with our goals.
As we can see, alcohol cravings result from alcohol’s effect on our brain, body, and lifestyle. However, mindfulness meditation can help us overcome these challenges and regain control. Let’s take a closer look at the benefits.
Mindfulness meditation has many benefits that support our recovery journey.
This meditation practice, which integrates mindfulness techniques, can be a powerful tool in recovery. But that isn’t all: we can build our recovery toolkit by exploring and implementing other beneficial tools.
While mindfulness meditation can be a powerful ally in your journey to drink less, alcohol actively works against its very purpose. The two are fundamentally at odds. Meditation aims to cultivate clarity, expand your awareness, and help you connect with your inner self. Alcohol, on the other hand, is known for its ability to numb, distract, and cloud the mind. Many people who practice meditation notice that even a small amount of alcohol can make it significantly harder to concentrate and achieve a state of deep focus. It’s like trying to see through a foggy window — the connection to your present moment becomes blurred and indistinct, undermining the progress you’re working to achieve.
The core goal of mindfulness is to broaden your awareness, allowing you to observe your thoughts and feelings without getting swept away by them. It’s about creating space between you and your reactions. Alcohol does the exact opposite; it narrows your focus and can "cloud the mind," making it difficult to maintain the gentle, open attention that meditation requires. Instead of observing your thoughts from a distance, you might find yourself stuck in them, or your mind might feel too sluggish to follow your breath. This creates a frustrating experience where you’re fighting against the effects of the substance instead of sinking into a state of peaceful awareness.
Attempting to meditate after you’ve been drinking is often an unproductive exercise. The primary reason is that alcohol makes it incredibly difficult to focus, which is a cornerstone of nearly every meditation technique. Whether you’re concentrating on your breath, a mantra, or bodily sensations, you need a certain level of mental clarity to stay on track. Alcohol impairs this ability, causing your mind to wander more than usual and making it nearly impossible to sustain your attention. This can leave you feeling discouraged, as if meditation “isn’t working,” when in reality, the alcohol is creating a significant roadblock to the entire process.
Getting started with meditation doesn’t have to be complicated or intimidating. You don’t need special equipment, a perfectly silent room, or hours of free time. The most important step is simply beginning. The key is to approach the practice with curiosity and kindness toward yourself, especially in the early stages. Think of it as a skill you’re developing, like learning an instrument. It takes consistent, gentle practice. Starting with just a few minutes a day can build a strong foundation for a lasting habit that supports your well-being and your goals for changing your relationship with alcohol.
One of the biggest myths about meditation is that you need to have a completely "quiet mind" to do it correctly. This misconception can stop people before they even start. The truth is, meditation doesn't require you to stop your thoughts. In fact, the goal is often to simply observe your thoughts as they come and go, without judgment. It’s completely normal for your mind to wander during a session; the practice is in gently noticing that it has wandered and guiding your attention back to your anchor, like your breath. Acknowledging this makes the process much more accessible and less frustrating for beginners.
When a strong craving hits, it can feel overwhelming and urgent. In these moments, a short, focused meditation can be an incredibly effective tool to create a pause. A simple 3-minute breathing space practice can help you interrupt the automatic reaction to drink. Simply stop what you’re doing, close your eyes if you can, and take a minute to notice your thoughts and feelings. Then, focus your attention entirely on the sensation of your breath for another minute. Finally, expand your awareness to your whole body. This brief practice can give you the space you need to rethink your next move and choose a healthier response.
Mindfulness isn’t just something you do while sitting on a cushion. You can integrate it into almost any part of your day to strengthen your awareness. The practice of mindful drinking, for example, can be applied to a cup of tea or a glass of water. Pay full attention to the temperature, the taste, and the sensation of the liquid. You can also practice mindfulness while washing dishes, feeling the warm water on your hands, or while taking a walk, noticing the feeling of your feet on the ground. These small moments help make unconscious habits, like reaching for a drink, more of a conscious and deliberate decision.
Beyond interfering with practices like meditation, it’s important to acknowledge the broader health implications of alcohol consumption. Understanding the science behind how alcohol affects your body can be a powerful motivator on your journey to cut back or quit. Alcohol is a toxic substance that impacts nearly every organ system, from your brain and heart to your liver and gut. While it might provide temporary relief or pleasure, the long-term consequences can be severe. Keeping these facts in mind helps reinforce your decision to build healthier habits and prioritize your physical and mental well-being for the long run.
The conversation around alcohol and health has shifted significantly. Recently, the World Health Organization (WHO) stated that there is no safe amount of alcohol that doesn’t affect health. This is because alcohol is toxic to our bodies at a cellular level. It disrupts hormones, damages cells, and contributes to inflammation, which is a root cause of many chronic diseases. Every drink puts a strain on your body as it works to process and eliminate the toxin. Recognizing this fundamental reality can help frame your choice to drink less not as a sacrifice, but as a profound act of self-care and a commitment to your long-term health.
Have you ever had a friend rave so highly about something that you try it out, but find it doesn’t work so well for you? This can apply to recovery tools as well. Some may work better for us than others. Let’s explore some positive practices we can try to help us manage alcohol cravings more effectively:
These supportive tools can help us overcome alcohol cravings and stay on the journey to recovery.
Building a toolkit for recovery is a personal process, and sometimes that means reaching beyond our immediate circle or the digital community. Recognizing when you need more structured support is a sign of incredible self-awareness and strength. If you feel like you need more guidance or are facing a crisis, please know that professional, confidential help is available around the clock. These resources are staffed by trained individuals who can offer compassion and direct you toward the help you deserve. Reaching out is a brave step forward on your path to well-being.
If you’re not sure where to begin, the Substance Abuse and Mental Health Services Administration (SAMHSA) is an excellent starting point. SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service for individuals and families facing mental and/or substance use disorders. Think of it as a compassionate, knowledgeable guide. They can help you find local treatment facilities, support groups, and community-based organizations. You can call them to get information and referrals for mental health concerns or issues with substance use, all without judgment.
For moments of intense emotional distress, immediate help is crucial. For immediate crisis help, you can call or text 988. This lifeline provides 24/7, free, and confidential support for anyone in distress, not just those considering suicide. If you're feeling overwhelmed, hopeless, or are struggling with your mental health in a way that feels unmanageable, trained counselors are ready to listen and support you. It’s a direct connection to compassionate care when you need it most, offering a safe space to talk through what you’re experiencing.
Mindfulness meditation provides a powerful and accessible tool that helps us gain control over our thoughts and impulses. By cultivating a deeper awareness and creating a sense of calm, this practice empowers us to respond to cravings with clarity rather than impulse. Whether we’re looking to quit or cut back, incorporating mindfulness meditation can be a key ally in creating lasting, positive change in our relationship with alcohol. So, the next time a craving hits, take a deep breath and allow mindfulness to help you sip on serenity instead.
Do I need to have a totally clear mind for meditation to be effective? Not at all! This is one of the biggest myths about meditation. The goal isn't to force your thoughts to stop, but rather to notice them without getting carried away. Your mind will wander—that’s what minds do. The actual practice is in gently and repeatedly guiding your focus back to your breath or another anchor point. Think of it as training a puppy; it takes patience and kindness, not a perfectly silent mind.
I'm too restless to just sit still. Can meditation still work for me? Absolutely. If the idea of sitting in silence makes you want to climb the walls, you’re not alone. This is why moving meditations like mindful walking or yoga can be so powerful. The focus is on the physical sensations of your body in motion—the feeling of your feet on the ground or the rhythm of your breath as you stretch. This allows you to cultivate the same present-moment awareness without having to be still.
How can meditation help me in the exact moment a craving strikes? When a craving feels urgent, a short meditation can create a crucial pause between the urge and your reaction. Try a simple three-minute breathing exercise: for the first minute, just notice what you're thinking and feeling. For the second minute, focus all your attention on the sensation of your breath. In the final minute, expand your awareness to your entire body. This simple act can break the automatic response pattern and give you the space to make a more conscious choice.
How much time do I need to commit to this? Do I need to meditate for an hour every day? Definitely not. Consistency is far more important than duration, especially when you're starting out. Beginning with just three to five minutes a day can build a strong and sustainable habit. You can always increase the time as you feel more comfortable. The key is to find a length of time that feels manageable and doesn't add more stress to your day.
Why does drinking alcohol make it so much harder to meditate? Alcohol and meditation work in direct opposition to each other. Meditation is about increasing your clarity and awareness, while alcohol is a substance that clouds your mind and narrows your focus. When you drink, it impairs your ability to concentrate, making it incredibly difficult to stay connected to your breath or mantra. Instead of finding calm, you'll likely just feel frustrated because the alcohol is creating a mental fog that blocks the entire process.
What is Sober October all about? More than an alcohol tolerance break, the Sober October challenge is a chance to experience the benefits of a booze-free life while helping a great cause along the way.
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 hundreds 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!
Sober October (or Dry October) is a challenge that originated as a fundraiser in Australia under the name “Ocsober.” Participants pledge to go one month sober, improving their health, achieving an alcohol tolerance break, and raising money along the way for people with cancer.
Imagine this: it’s late October and you’re strolling through the park, pumpkin spice latte in hand, listening to your favorite podcast. That hill at the end of the path seems smaller, and the same walk seems easier. Have those hours at the gym finally paid off? You wonder as you remember that just this morning your Apple Watch told you your average heart rate has dropped lower than ever (yay!). The buckles on your new boots — the ones you bought with the money you saved this month — glisten in the sun as you inhale the smell of fall with all of its earthy, crisp delight.
The reason for all of the positive changes? You said goodbye to booze for almost a month by joining the Sober October challenge. What is Sober October? What can you expect after going a month sober other than getting an alcohol break? As it turns out, a lot!
What’s behind the Sober October (or Dry October) craze, other than a name that rhymes? The story begins in “the land down under,” when a youth health organization in Australia known as Life Education started a fundraiser for a U.K.-based charity called Macmillan Cancer Support.
The challenge was originally dubbed “Ocsober.” And no, it’s not a typo. The challenge was to go booze-free for a month, racking up health benefits and “good karma points” in one 31-day swoop. And while it remained under the radar for some time, podcaster Joe Rogan brought it to the masses when he took up the challenge a few years ago and invited others to join.
Sober October is similar to other challenges that encourage us to drink less or not at all, such as Damp July and Dry January. Compared to Dry January, which starts the day after the booziest holiday of all — New Year’s Eve — Sober October is a bit more casual and (like October) “cozy.”
It’s best to approach the challenge with an open mind, in the spirit of curiosity. There’s absolutely nothing to lose and so much to look forward to! Even if going to Oktoberfest is on the books this year, once you experience the benefits of life without alcohol, you may find yourself swapping that beer for a glass of soothing apple cider.
No matter what we think of Joe Rogan, the Sober October challenge is certainly worth a try. Sure, it will give us an alcohol break. But there’s so much more!
What exactly does a month without alcohol do to our body and mind? Let’s dive into the science behind it and learn what Sober October has to offer. Signing up for the challenge of going one month sober may end up at the top of our gratitude list this Thanksgiving!
The World Health Organization (WHO) makes it clear: no amount of alcohol is safe for our health. For an in-depth look at how alcohol affects us physically, check out “How Does Alcohol Affect Your Health?” For what happens when we stop drinking, take a look at “Health Benefits of Dry(ish) January” and “The Benefits of Quitting or Cutting Back on Alcohol.”
For now, here’s what to expect:
October Tip: Exercise outdoors. To celebrate our body as it heals this month, why not give it an extra boost through a fun exercise routine? October is a great month for a jog, walk, or hike outdoors. Enjoy the crisp fall air and get out in nature to see the leaves change colors! Science says that exercise releases endorphins and increases dopamine, lifting our mood naturally and serving as a powerful craving buster.
We all know that solving quadratic equations, writing book reports, or even keeping a conversation going can be tough when we’ve had a few drinks. A month without booze will clear the cobwebs, improving our memory, attention span, and cognitive processing skills. And we can relish the fact that we’re investing in our future: getting alcohol out of our system is a science-backed way to stave off age-related cognitive decline.
Alcohol also takes a toll on our mental health, making us emotionally vulnerable and, according to a recent study, even “part-time” drinkers are affected. As study co-author Charles Holahan told CNN, anyone engaging in binge drinking was five times more likely to end up “getting hurt [or experience] emotional or psychological problems from alcohol.” And as many of us can attest, we’re not at our best when we’ve had a few too many drinks. Tempers get frayed, arguments erupt, and we’re more likely to act impulsively because of alcohol’s disinhibiting effect on the prefrontal cortex — the decision-making center of the brain.
Moreover, as a depressant, alcohol does a number on our overall mood, especially over the long term. The alcohol-induced dopamine rush and relaxation we feel from an increase in the neurotransmitter GABA and a drop in glutamate is invariably followed by a rebound rise in anxiety.
But guess what? This October our brain will have a chance to rebalance! We’re likely to start the holiday season merrier than ever — and what we’ll feel will be authentic joy, not the temporary illusion of happiness we get from booze.
Many think that alcohol is “social glue.” But in reality, the only way it acts like glue is by making situations sticky. Science says that booze makes our social interactions less fulfilling, promoting aggressive and antisocial behavior rather than fostering genuine connections. Without alcohol’s influence, we might find ourselves navigating social and personal relationships with more clarity and authenticity.
October is “trick-or-treat” month, and guess what? We can afford a lot more treats now: we’re sure to have more cash in hand because we didn’t spend it on booze. Surveys show that alcohol costs add up — big time. According to Huffpost, those drinks end up costing a lot more than we might think:
“If you have three drinks a day, five days a week, at an average of $10 a pop, you’re spending $150 a week, $650 a month or $7,800 a year just on alcohol ― not including any additional costs, like server tips or taking a taxi instead of driving. Even if you drink only on weekends, at two drinks per day you are spending about $2,500 a year.”
Yikes! At least now we know why we can’t afford that new pair of Ugg boots.
Finally, one of the best parts of going alcohol-free for a month: we’ll have more time and inspiration for all those activities that got sidelined when booze was in the picture.
Just think about how much time drinking really took: it’s not just the time waiting at the checkout counter or at the bar. It’s also the time we spend thinking about drinking, fighting the urge when it strikes at the wrong time, and, of course, nursing that morning hangover. Plus there’s the truly “lost” time that goes in the black hole of blackouts — a dangerous side effect of drinking too much.
Whether you join the official challenge that raises funds for Macmillan Cancer Support or do another version of Sober October with a group of like-minded folks (such as the Reframe community), you’re in for a treat.
Whatever path you take, Sober October is the perfect way to improve your health and have fun at the same time!
Once you experience all the benefits of going booze-free for a month, why not keep going? Here’s an overview of the changes that happen if you keep alcohol out of your life into November and beyond.
Excited? Give it a try and see for yourself! And check out “7 Benefits of Long-Term Alcohol Abstinence” and “10 Benefits of an Alcohol-Free Lifestyle” for more things to look forward to.
November is the month of Thanksgiving and gratitude, but why not make October one, too? While we typically imagine gratitude as good things that are present in our lives, leaving something behind (such as booze) can end up giving us even more to be thankful for.
In the words of Alphonse Karr, “We can complain because rose bushes have thorns, or rejoice because thorns have roses.” The Sober October challenge is not about deprivation — instead, it’s all about watching those “roses” thrive and bloom as we experience the benefits of an alcohol-free lifestyle.
As Thanksgiving approaches, the nights get shorter and a winter chill settles in the air, let’s be thankful for our body and everything it does for us. And giving it a much-needed break from alcohol may be the best way to do that!
Sober October (or Dry October) is a challenge that originated as a fundraiser in Australia under the name “Ocsober.” Participants pledge to go one month sober, improving their health, achieving an alcohol tolerance break, and raising money along the way for people with cancer.
Imagine this: it’s late October and you’re strolling through the park, pumpkin spice latte in hand, listening to your favorite podcast. That hill at the end of the path seems smaller, and the same walk seems easier. Have those hours at the gym finally paid off? You wonder as you remember that just this morning your Apple Watch told you your average heart rate has dropped lower than ever (yay!). The buckles on your new boots — the ones you bought with the money you saved this month — glisten in the sun as you inhale the smell of fall with all of its earthy, crisp delight.
The reason for all of the positive changes? You said goodbye to booze for almost a month by joining the Sober October challenge. What is Sober October? What can you expect after going a month sober other than getting an alcohol break? As it turns out, a lot!
What’s behind the Sober October (or Dry October) craze, other than a name that rhymes? The story begins in “the land down under,” when a youth health organization in Australia known as Life Education started a fundraiser for a U.K.-based charity called Macmillan Cancer Support.
The challenge was originally dubbed “Ocsober.” And no, it’s not a typo. The challenge was to go booze-free for a month, racking up health benefits and “good karma points” in one 31-day swoop. And while it remained under the radar for some time, podcaster Joe Rogan brought it to the masses when he took up the challenge a few years ago and invited others to join.
Sober October is similar to other challenges that encourage us to drink less or not at all, such as Damp July and Dry January. Compared to Dry January, which starts the day after the booziest holiday of all — New Year’s Eve — Sober October is a bit more casual and (like October) “cozy.”
It’s best to approach the challenge with an open mind, in the spirit of curiosity. There’s absolutely nothing to lose and so much to look forward to! Even if going to Oktoberfest is on the books this year, once you experience the benefits of life without alcohol, you may find yourself swapping that beer for a glass of soothing apple cider.
No matter what we think of Joe Rogan, the Sober October challenge is certainly worth a try. Sure, it will give us an alcohol break. But there’s so much more!
What exactly does a month without alcohol do to our body and mind? Let’s dive into the science behind it and learn what Sober October has to offer. Signing up for the challenge of going one month sober may end up at the top of our gratitude list this Thanksgiving!
The World Health Organization (WHO) makes it clear: no amount of alcohol is safe for our health. For an in-depth look at how alcohol affects us physically, check out “How Does Alcohol Affect Your Health?” For what happens when we stop drinking, take a look at “Health Benefits of Dry(ish) January” and “The Benefits of Quitting or Cutting Back on Alcohol.”
For now, here’s what to expect:
October Tip: Exercise outdoors. To celebrate our body as it heals this month, why not give it an extra boost through a fun exercise routine? October is a great month for a jog, walk, or hike outdoors. Enjoy the crisp fall air and get out in nature to see the leaves change colors! Science says that exercise releases endorphins and increases dopamine, lifting our mood naturally and serving as a powerful craving buster.
We all know that solving quadratic equations, writing book reports, or even keeping a conversation going can be tough when we’ve had a few drinks. A month without booze will clear the cobwebs, improving our memory, attention span, and cognitive processing skills. And we can relish the fact that we’re investing in our future: getting alcohol out of our system is a science-backed way to stave off age-related cognitive decline.
Alcohol also takes a toll on our mental health, making us emotionally vulnerable and, according to a recent study, even “part-time” drinkers are affected. As study co-author Charles Holahan told CNN, anyone engaging in binge drinking was five times more likely to end up “getting hurt [or experience] emotional or psychological problems from alcohol.” And as many of us can attest, we’re not at our best when we’ve had a few too many drinks. Tempers get frayed, arguments erupt, and we’re more likely to act impulsively because of alcohol’s disinhibiting effect on the prefrontal cortex — the decision-making center of the brain.
Moreover, as a depressant, alcohol does a number on our overall mood, especially over the long term. The alcohol-induced dopamine rush and relaxation we feel from an increase in the neurotransmitter GABA and a drop in glutamate is invariably followed by a rebound rise in anxiety.
But guess what? This October our brain will have a chance to rebalance! We’re likely to start the holiday season merrier than ever — and what we’ll feel will be authentic joy, not the temporary illusion of happiness we get from booze.
Many think that alcohol is “social glue.” But in reality, the only way it acts like glue is by making situations sticky. Science says that booze makes our social interactions less fulfilling, promoting aggressive and antisocial behavior rather than fostering genuine connections. Without alcohol’s influence, we might find ourselves navigating social and personal relationships with more clarity and authenticity.
October is “trick-or-treat” month, and guess what? We can afford a lot more treats now: we’re sure to have more cash in hand because we didn’t spend it on booze. Surveys show that alcohol costs add up — big time. According to Huffpost, those drinks end up costing a lot more than we might think:
“If you have three drinks a day, five days a week, at an average of $10 a pop, you’re spending $150 a week, $650 a month or $7,800 a year just on alcohol ― not including any additional costs, like server tips or taking a taxi instead of driving. Even if you drink only on weekends, at two drinks per day you are spending about $2,500 a year.”
Yikes! At least now we know why we can’t afford that new pair of Ugg boots.
Finally, one of the best parts of going alcohol-free for a month: we’ll have more time and inspiration for all those activities that got sidelined when booze was in the picture.
Just think about how much time drinking really took: it’s not just the time waiting at the checkout counter or at the bar. It’s also the time we spend thinking about drinking, fighting the urge when it strikes at the wrong time, and, of course, nursing that morning hangover. Plus there’s the truly “lost” time that goes in the black hole of blackouts — a dangerous side effect of drinking too much.
Whether you join the official challenge that raises funds for Macmillan Cancer Support or do another version of Sober October with a group of like-minded folks (such as the Reframe community), you’re in for a treat.
Whatever path you take, Sober October is the perfect way to improve your health and have fun at the same time!
Once you experience all the benefits of going booze-free for a month, why not keep going? Here’s an overview of the changes that happen if you keep alcohol out of your life into November and beyond.
Excited? Give it a try and see for yourself! And check out “7 Benefits of Long-Term Alcohol Abstinence” and “10 Benefits of an Alcohol-Free Lifestyle” for more things to look forward to.
November is the month of Thanksgiving and gratitude, but why not make October one, too? While we typically imagine gratitude as good things that are present in our lives, leaving something behind (such as booze) can end up giving us even more to be thankful for.
In the words of Alphonse Karr, “We can complain because rose bushes have thorns, or rejoice because thorns have roses.” The Sober October challenge is not about deprivation — instead, it’s all about watching those “roses” thrive and bloom as we experience the benefits of an alcohol-free lifestyle.
As Thanksgiving approaches, the nights get shorter and a winter chill settles in the air, let’s be thankful for our body and everything it does for us. And giving it a much-needed break from alcohol may be the best way to do that!
Is moderate alcohol use a slippery slope? Can moderate drinking be risky? If you find that you “can’t have just one,” check out our blog and choose the right path for you!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve been setting limits and tracking your drinks. Maybe you’ve even strung some sober days together by doing a challenge like Dry January or Sober October. And yet … somehow there’s always a reason for “just one more,” and your efforts to moderate seem like a constant uphill battle.
It might seem like you’re the odd one out. After all, as This Naked Mind author Annie Grace puts it, “Alcohol is the only drug on earth you have to justify NOT taking.” However, rest assured — you’re not! According to a 2023 Gallup survey, only 62% of adults in the U.S. drink. That leaves over a third — 38% — who stay away from booze completely!
And while the abstainers might be keeping alcohol out of their lives for any number of reasons, many found that moderation wasn’t for them. Let’s explore why some of us can’t “have just one” — and why some of us might not want to.
The CDC defines moderate drinking as two drinks or less for men and one drink or less for women. But as we all know, it’s not a “one size fits all” situation: what’s right for one person isn’t necessarily right for the next. Besides, our needs evolve — what was right for us at one point isn’t necessarily what we need right now. Many people find that moderation simply isn’t for them. Now, let’s dig deeper into the science behind the pitfalls of moderate drinking.
First things first: alcohol is habit-forming by its very nature. It works by flooding our brain with dopamine — the neurotransmitter that “rewards” us with a boost of pleasure and keeps us coming back for more. The reward system evolved to keep healthy habits — such as eating, socializing, and getting frisky with a romantic partner — alive in order to ensure our survival. Unfortunately, it’s easy to hijack: and substances such as alcohol do just that.
But while the brain chemistry behind alcohol’s effects is the same for everyone, in some people the “pull” is stronger than in others. For example, research shows that individual differences in the dopamine-driven reward pathways lead to different alcohol consumption patterns. In other words, some of us are wired to “get more out of” alcohol than others. One research team even located a specific genetic marker that might explain the difference. Mice that lacked a gene coding for a dopamine receptor (D2) were more likely to seek external stimulation — in this case, alcohol — to get the feeling of reward they had more trouble achieving naturally.
Moreover, as many of us have experienced firsthand, alcohol isn’t conducive to making the best decisions. By slowing down the prefrontal cortex, it puts our decision-making center in the backseat as the more impulsive, emotion-driven amygdala gets more active. The result? Our plans to moderate might go out the window after the first drink.
Moreover, those of us who misused alcohol in the past might have greater trouble moderating — even if we stay away from booze for a number of years. It might seem counterintuitive: if we stayed alcohol-free for so long, surely we can have a drink or two? And yet many of us find that we “can’t have just one,” often with dire consequences and a whole lot of regret. (That said, setbacks happen and it’s okay — the important thing is to find the right path for you!)
What’s behind this sneak attack that booze seems to stage? Scientists now know that alcohol misuse can leave lasting changes in reward pathways in the brain. So even if we could, indeed, “just have one” back in the day, doing so after a period of misuse — even if it’s followed by a long stretch of abstinence — is a gamble and a potential relapse in the making. (Want to learn more? Check out “Can an Alcoholic Ever Drink Again?”)
Even if we haven’t misused alcohol in the past, we might find ourselves on the way to doing so when we choose to moderate. The truth is, moderation can be a slippery slope, and it’s hard to tell when we’ve crossed the line into dependence.
Addiction specialist Allen Carr describes this process by using a handy metaphor — sliding down into Niagara Falls:
“Where drugs are concerned ‘It’s all right in moderation’ is like saying … ‘By all means go over Niagara Falls, but don’t go down more than 3 feet.’ The nature of all drug addiction is to fool you into believing that you are in control … and to drag you further and further down. The only difference between Niagara and alcohol is that with Niagara it takes just a few seconds for all victims to reach rock-bottom and disaster. The dangers are therefore very obvious and so very few people become victims. With alcohol we are actually persuaded that it is a good thing to be a victim.”
And while some might indeed be able to moderate and not “fall all the way in,” alcohol use is still a slippery slope. And many of us decide that it’s simply not worth it to find out which group we belong to — those prone to slipping or those who manage to stay safe.
Alcohol doesn’t just affect our brain — it affects just about every other system in the body too. Spoiler alert: the effects range from bad to worse. According to the World Health Organization, or WHO, no amount of alcohol is safe. Here are the highlights:
Want to take a deep dive? Check out “How Does Alcohol Affect Your Health?” Understanding these effects alone may just put us off attempting to moderate, especially if we’re having trouble sticking to the recommended limits!
Another reason why moderation might not be the best way to go? It’s tiring. Just think about it: moderation calls for daily decision making and sets off a constant “should I or shouldn’t I” soundtrack in our mind.
In scientific terms, the fallout of this yo-yo state is known as decision fatigue. As it turns out, we make as many as 35,000 small (or big) decisions every day. No wonder adding more to the mix makes the brain more likely to “short-circuit,” decreasing our ability or willingness to make any extra ones!
Science shows that decision fatigue sometimes leads to impulsive behavior and diminishes our ability to evaluate the situation and act in a way that serves our best interests. And given that this is exactly the mindset that acts as a fertile ground for addiction, it might be a setback waiting to happen!
Moreover, if we slip, we might experience the “anything goes” effect. For example, if we decided to have one drink at a party but ended up having two, we might be tempted to go all out since we weren’t able to stick to the plan.
Having cognitive clarity by eliminating alternatives and sticking to one decision can provide much-needed relief. When the answer to “How many drinks am I having tonight?” is “zero,” we free up space in our mind to fully enjoy what we’re doing and think about other things!
Finally, we come to one of the most important reasons to consider as we choose our path. Cutting back on alcohol often involves reframing our mindset around it by bringing to light some of the cognitive distortions we might have once held about booze. For example, if we used to believe that drinking helped us socialize, we might have reframed our understanding by realizing that alcohol does us more harm than good in that department. Authentic interactions happen when people are truly present and engaged, and what looks like “sociability” while we’re drinking is largely a lowering of inhibitions.
Here’s how Annie Grace puts it in This Naked Mind:
“When you completely change your mental (conscious and unconscious) perspective on alcohol, you begin to see the truth about drinking. When this happens, no willpower is required, and it becomes a joy not to drink.”
Once we shift our relationship with alcohol, it might naturally become irrelevant in our lives. We might find ourselves in the position where drinking in any amount simply doesn’t make sense!
If you’re finding that moderation isn’t working — or simply doesn’t resonate with your authentic goals — it’s time to take some steps.
As you continue your journey, check out “How To Stop Drinking” and “How To Successfully Transition to an Alcohol-Free Lifestyle” for extra inspiration and advice. Remember, Reframe is here to help you every step of the way!
As you decide what your relationship with alcohol will look like, it’s important to honestly listen to your body and mind. Find what’s right for you and chart your own course.
Here are some more words of wisdom from Annie Grace for the road:
“It’s a game for me, doing something I couldn't have imagined without a drink and enjoying it more than before. It reinforces my resolve and fills me with gratitude.”
She goes on to invite us to join in and keep exploring:
“Life is a series of natural and spontaneous changes, Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
Congratulations on choosing your own path. We’re cheering for you!
You’ve been setting limits and tracking your drinks. Maybe you’ve even strung some sober days together by doing a challenge like Dry January or Sober October. And yet … somehow there’s always a reason for “just one more,” and your efforts to moderate seem like a constant uphill battle.
It might seem like you’re the odd one out. After all, as This Naked Mind author Annie Grace puts it, “Alcohol is the only drug on earth you have to justify NOT taking.” However, rest assured — you’re not! According to a 2023 Gallup survey, only 62% of adults in the U.S. drink. That leaves over a third — 38% — who stay away from booze completely!
And while the abstainers might be keeping alcohol out of their lives for any number of reasons, many found that moderation wasn’t for them. Let’s explore why some of us can’t “have just one” — and why some of us might not want to.
The CDC defines moderate drinking as two drinks or less for men and one drink or less for women. But as we all know, it’s not a “one size fits all” situation: what’s right for one person isn’t necessarily right for the next. Besides, our needs evolve — what was right for us at one point isn’t necessarily what we need right now. Many people find that moderation simply isn’t for them. Now, let’s dig deeper into the science behind the pitfalls of moderate drinking.
First things first: alcohol is habit-forming by its very nature. It works by flooding our brain with dopamine — the neurotransmitter that “rewards” us with a boost of pleasure and keeps us coming back for more. The reward system evolved to keep healthy habits — such as eating, socializing, and getting frisky with a romantic partner — alive in order to ensure our survival. Unfortunately, it’s easy to hijack: and substances such as alcohol do just that.
But while the brain chemistry behind alcohol’s effects is the same for everyone, in some people the “pull” is stronger than in others. For example, research shows that individual differences in the dopamine-driven reward pathways lead to different alcohol consumption patterns. In other words, some of us are wired to “get more out of” alcohol than others. One research team even located a specific genetic marker that might explain the difference. Mice that lacked a gene coding for a dopamine receptor (D2) were more likely to seek external stimulation — in this case, alcohol — to get the feeling of reward they had more trouble achieving naturally.
Moreover, as many of us have experienced firsthand, alcohol isn’t conducive to making the best decisions. By slowing down the prefrontal cortex, it puts our decision-making center in the backseat as the more impulsive, emotion-driven amygdala gets more active. The result? Our plans to moderate might go out the window after the first drink.
Moreover, those of us who misused alcohol in the past might have greater trouble moderating — even if we stay away from booze for a number of years. It might seem counterintuitive: if we stayed alcohol-free for so long, surely we can have a drink or two? And yet many of us find that we “can’t have just one,” often with dire consequences and a whole lot of regret. (That said, setbacks happen and it’s okay — the important thing is to find the right path for you!)
What’s behind this sneak attack that booze seems to stage? Scientists now know that alcohol misuse can leave lasting changes in reward pathways in the brain. So even if we could, indeed, “just have one” back in the day, doing so after a period of misuse — even if it’s followed by a long stretch of abstinence — is a gamble and a potential relapse in the making. (Want to learn more? Check out “Can an Alcoholic Ever Drink Again?”)
Even if we haven’t misused alcohol in the past, we might find ourselves on the way to doing so when we choose to moderate. The truth is, moderation can be a slippery slope, and it’s hard to tell when we’ve crossed the line into dependence.
Addiction specialist Allen Carr describes this process by using a handy metaphor — sliding down into Niagara Falls:
“Where drugs are concerned ‘It’s all right in moderation’ is like saying … ‘By all means go over Niagara Falls, but don’t go down more than 3 feet.’ The nature of all drug addiction is to fool you into believing that you are in control … and to drag you further and further down. The only difference between Niagara and alcohol is that with Niagara it takes just a few seconds for all victims to reach rock-bottom and disaster. The dangers are therefore very obvious and so very few people become victims. With alcohol we are actually persuaded that it is a good thing to be a victim.”
And while some might indeed be able to moderate and not “fall all the way in,” alcohol use is still a slippery slope. And many of us decide that it’s simply not worth it to find out which group we belong to — those prone to slipping or those who manage to stay safe.
Alcohol doesn’t just affect our brain — it affects just about every other system in the body too. Spoiler alert: the effects range from bad to worse. According to the World Health Organization, or WHO, no amount of alcohol is safe. Here are the highlights:
Want to take a deep dive? Check out “How Does Alcohol Affect Your Health?” Understanding these effects alone may just put us off attempting to moderate, especially if we’re having trouble sticking to the recommended limits!
Another reason why moderation might not be the best way to go? It’s tiring. Just think about it: moderation calls for daily decision making and sets off a constant “should I or shouldn’t I” soundtrack in our mind.
In scientific terms, the fallout of this yo-yo state is known as decision fatigue. As it turns out, we make as many as 35,000 small (or big) decisions every day. No wonder adding more to the mix makes the brain more likely to “short-circuit,” decreasing our ability or willingness to make any extra ones!
Science shows that decision fatigue sometimes leads to impulsive behavior and diminishes our ability to evaluate the situation and act in a way that serves our best interests. And given that this is exactly the mindset that acts as a fertile ground for addiction, it might be a setback waiting to happen!
Moreover, if we slip, we might experience the “anything goes” effect. For example, if we decided to have one drink at a party but ended up having two, we might be tempted to go all out since we weren’t able to stick to the plan.
Having cognitive clarity by eliminating alternatives and sticking to one decision can provide much-needed relief. When the answer to “How many drinks am I having tonight?” is “zero,” we free up space in our mind to fully enjoy what we’re doing and think about other things!
Finally, we come to one of the most important reasons to consider as we choose our path. Cutting back on alcohol often involves reframing our mindset around it by bringing to light some of the cognitive distortions we might have once held about booze. For example, if we used to believe that drinking helped us socialize, we might have reframed our understanding by realizing that alcohol does us more harm than good in that department. Authentic interactions happen when people are truly present and engaged, and what looks like “sociability” while we’re drinking is largely a lowering of inhibitions.
Here’s how Annie Grace puts it in This Naked Mind:
“When you completely change your mental (conscious and unconscious) perspective on alcohol, you begin to see the truth about drinking. When this happens, no willpower is required, and it becomes a joy not to drink.”
Once we shift our relationship with alcohol, it might naturally become irrelevant in our lives. We might find ourselves in the position where drinking in any amount simply doesn’t make sense!
If you’re finding that moderation isn’t working — or simply doesn’t resonate with your authentic goals — it’s time to take some steps.
As you continue your journey, check out “How To Stop Drinking” and “How To Successfully Transition to an Alcohol-Free Lifestyle” for extra inspiration and advice. Remember, Reframe is here to help you every step of the way!
As you decide what your relationship with alcohol will look like, it’s important to honestly listen to your body and mind. Find what’s right for you and chart your own course.
Here are some more words of wisdom from Annie Grace for the road:
“It’s a game for me, doing something I couldn't have imagined without a drink and enjoying it more than before. It reinforces my resolve and fills me with gratitude.”
She goes on to invite us to join in and keep exploring:
“Life is a series of natural and spontaneous changes, Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
Congratulations on choosing your own path. We’re cheering for you!
The key to getting over FOMO is to focus on what we’re gaining rather than losing. Check out our latest blog for tips to practice this and live a more fulfilling life.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds 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 scrolling through your feed, and there it is — stories of friends clinking glasses at a rooftop bar, laughing at some inside joke you weren’t around to hear. Suddenly, that pang hits — FOMO. Fear of missing out.
It’s easy to feel like the only way to join in on the fun is with a drink in hand. But what if the key to overcoming the fear of missing out isn’t about the alcohol? The truth is, we don’t need a cocktail to feel connected, joyful, and fully present. Let’s dive into how we can conquer FOMO and still enjoy every moment — without alcohol.
FOMO stands for “fear of missing out.” It can be sadness from not being invited to something, longing for the exclusive gadget that you weren’t able to get your hands on, anxiety that you’re doing something differently from everyone else, or even feeling disconnected from a community you’re part of.
It encompasses a range of uncomfortable feelings that stem from the fear that others are having more fun, living a “better” life, or that you’re not being included in something that others are experiencing. And the root of all this? Comparison. Comparing ourselves to others makes us feel like we’re missing out on something when we otherwise wouldn’t. Before we get into how we can overcome FOMO, let’s first delve into how alcohol plays a role in all of this.
FOMO on its own is uncomfortable, but when we add alcohol to the equation, things get even more complicated. Alcohol contributes to FOMO in many ways. Here’s how:
When we drink, alcohol triggers the release of our “feel-good” hormones, dopamine and serotonin, which boost our mood and produce a feeling of pleasure. This tells our brain that alcohol makes us feel good and that we need more of it. That’s how alcohol takes over our brain’s reward system, and it’s what drives us to keep coming back for more, even when we’re trying to quit or cut back.
When we see other people drinking, this connection between alcohol and a good time can make us feel like we’re missing out on this fun, amplifying FOMO. But the truth is that while alcohol might temporarily give us a feeling of having fun, there are so many other ways to have a good time, without all the negative consequences of drinking.
Drinking is like hitting the brakes on our brain’s messaging. Alcohol’s depressant effects lower our inhibitions, causing us to do things we might not normally do. For example, we might agree to do a dare that normally we’d be too scared to do, or share things with people that we’d normally be too shy to share. This is because our normal thought processes that take consequences into account are impaired. So, what does this have to do with FOMO?
This carefree attitude can be therapeutic for some of us, and we might see it as a way to “let loose.” It might also act as a social lubricant, helping us interact with others, leading to the association between drinking and connection.
However, while it may seem easier to strike up a conversation when we’ve had a drink or two, alcohol impacts our thoughts, emotions, and judgment, which can lead to inauthentic connections and potentially dangerous situations.
When we see others drinking, we usually only see the “good times” — sharing laughs with friends, celebrating momentous occasions, and enjoying the company of those we care about.
We only see the bright side of drinking, which can certainly make us feel like we’re missing out on something special. But what we don’t see is the pounding headache of the day after, the dent a night out puts into our bank account, the fights we may have with loved ones after too many drinks, and the health issues resulting from regular drinking.
Drinking is also a shared experience, which can make us feel connected to others. It’s similar to finding someone who loves the same hobby or bonding over a shared appreciation of good food. It’s also the reason why alcohol is often a part of celebrations: sharing something with others makes us feel connected to them.
When we’re no longer participating in this shared experience, we might feel like we’re missing out on connecting with others, which contributes to FOMO. But although alcohol is used as a way to bring people together, that’s not always the case.
As we’ve discussed, alcohol can impact our inhibitions, making us say things we maybe should keep to ourselves. Or, we might not be able to communicate clearly or mindfully. This can cause tension in our relationships and even sever our connections with others.
Alcohol is often used as a way to escape or distract from uncomfortable thoughts and emotions. This is because alcohol can boost our mood and make us temporarily forget about something that might be going on in our life.
Turning to alcohol when we get FOMO or other uncomfortable feelings is a slippery slope. First, we’re not addressing the root issue, which means the FOMO doesn’t actually go away. We just put a band-aid on it. Second, it can lead to alcohol dependence.
Remember how alcohol can hijack our brain’s reward system? This will make us keep turning to alcohol when things get tough. And to add to it, we can develop a tolerance to alcohol over time. So, we’ll need to drink more and more alcohol to reach a certain point, all while alcohol continues to have detrimental effects on all aspects of our health.
On the flip side, FOMO can be the driver of alcohol consumption. Have you ever had the feeling that you’re ready for bed, but others at the party are moving on to the next place, and you decided to go check it out because you didn’t want to miss out? That’s FOMO at work. FOMO can actually cause increased alcohol consumption, particularly binge drinking. If we “don’t want to miss out” on the party, it’s easier for us to justify staying out later, having just one more drink, and keeping the party going as long as possible.
It might be helpful to tell ourselves that we don’t need to cram a week’s worth of “fun” into one night, and that the consequences of doing so outweigh any perceived benefit. Even better, eliminating alcohol completely helps us have better judgment of when to call it a night. Not to mention, if we binge-drink, chances are we won’t even remember much of that party we were so determined not to miss out on.
As we can see, alcohol contributes to FOMO in many ways, and it actually provides a false sense that we’re missing out on something. Let’s see how we can use this to our advantage.
If you’re wondering how to not have FOMO, or how to stop FOMO from leading to unhealthy behaviors, the key is to change our mindset. While we might not be able to avoid seeing what others are doing on social media or comparing ourselves to others, we can make sure we’re less affected by it.
Instead of focusing on what we’re missing, we can remember what we’re gaining by not participating in drinking. Research shows that switching to a more positive outlook decreases anxiety and increases overall life satisfaction. So instead of FOMO, shift your mindset to JOMO (joy of missing out) by focusing on all the benefits:
By embracing JOMO and focusing on these positive benefits, we’ll find that the rewards of a sober lifestyle far outweigh any fleeting moments of FOMO. Now let’s get into some practical tips on how to have authentic and lasting enjoyment without needing a drink.
Navigating social situations and adjusting to the idea of not needing alcohol to have fun can seem daunting at first, but it’s important to remember that the “fun” alcohol creates can actually be fleeting and superficial. Let’s explore these other activities instead:
Embracing these alternatives helps us find fulfillment in new and exciting ways, making every moment enjoyable and meaningful without the need for alcohol.
Getting over FOMO without alcohol is all about discovering the richness of a life without alcohol. By shifting our focus from what we’re missing to what we’re gaining, we’ll find that joy and fulfillment come from within and not from the bottom of a glass. Embrace JOMO by diving into new activities, giving back, and opting for alcohol-free alternatives. Cheers to living fully — without the fear!
You’re scrolling through your feed, and there it is — stories of friends clinking glasses at a rooftop bar, laughing at some inside joke you weren’t around to hear. Suddenly, that pang hits — FOMO. Fear of missing out.
It’s easy to feel like the only way to join in on the fun is with a drink in hand. But what if the key to overcoming the fear of missing out isn’t about the alcohol? The truth is, we don’t need a cocktail to feel connected, joyful, and fully present. Let’s dive into how we can conquer FOMO and still enjoy every moment — without alcohol.
FOMO stands for “fear of missing out.” It can be sadness from not being invited to something, longing for the exclusive gadget that you weren’t able to get your hands on, anxiety that you’re doing something differently from everyone else, or even feeling disconnected from a community you’re part of.
It encompasses a range of uncomfortable feelings that stem from the fear that others are having more fun, living a “better” life, or that you’re not being included in something that others are experiencing. And the root of all this? Comparison. Comparing ourselves to others makes us feel like we’re missing out on something when we otherwise wouldn’t. Before we get into how we can overcome FOMO, let’s first delve into how alcohol plays a role in all of this.
FOMO on its own is uncomfortable, but when we add alcohol to the equation, things get even more complicated. Alcohol contributes to FOMO in many ways. Here’s how:
When we drink, alcohol triggers the release of our “feel-good” hormones, dopamine and serotonin, which boost our mood and produce a feeling of pleasure. This tells our brain that alcohol makes us feel good and that we need more of it. That’s how alcohol takes over our brain’s reward system, and it’s what drives us to keep coming back for more, even when we’re trying to quit or cut back.
When we see other people drinking, this connection between alcohol and a good time can make us feel like we’re missing out on this fun, amplifying FOMO. But the truth is that while alcohol might temporarily give us a feeling of having fun, there are so many other ways to have a good time, without all the negative consequences of drinking.
Drinking is like hitting the brakes on our brain’s messaging. Alcohol’s depressant effects lower our inhibitions, causing us to do things we might not normally do. For example, we might agree to do a dare that normally we’d be too scared to do, or share things with people that we’d normally be too shy to share. This is because our normal thought processes that take consequences into account are impaired. So, what does this have to do with FOMO?
This carefree attitude can be therapeutic for some of us, and we might see it as a way to “let loose.” It might also act as a social lubricant, helping us interact with others, leading to the association between drinking and connection.
However, while it may seem easier to strike up a conversation when we’ve had a drink or two, alcohol impacts our thoughts, emotions, and judgment, which can lead to inauthentic connections and potentially dangerous situations.
When we see others drinking, we usually only see the “good times” — sharing laughs with friends, celebrating momentous occasions, and enjoying the company of those we care about.
We only see the bright side of drinking, which can certainly make us feel like we’re missing out on something special. But what we don’t see is the pounding headache of the day after, the dent a night out puts into our bank account, the fights we may have with loved ones after too many drinks, and the health issues resulting from regular drinking.
Drinking is also a shared experience, which can make us feel connected to others. It’s similar to finding someone who loves the same hobby or bonding over a shared appreciation of good food. It’s also the reason why alcohol is often a part of celebrations: sharing something with others makes us feel connected to them.
When we’re no longer participating in this shared experience, we might feel like we’re missing out on connecting with others, which contributes to FOMO. But although alcohol is used as a way to bring people together, that’s not always the case.
As we’ve discussed, alcohol can impact our inhibitions, making us say things we maybe should keep to ourselves. Or, we might not be able to communicate clearly or mindfully. This can cause tension in our relationships and even sever our connections with others.
Alcohol is often used as a way to escape or distract from uncomfortable thoughts and emotions. This is because alcohol can boost our mood and make us temporarily forget about something that might be going on in our life.
Turning to alcohol when we get FOMO or other uncomfortable feelings is a slippery slope. First, we’re not addressing the root issue, which means the FOMO doesn’t actually go away. We just put a band-aid on it. Second, it can lead to alcohol dependence.
Remember how alcohol can hijack our brain’s reward system? This will make us keep turning to alcohol when things get tough. And to add to it, we can develop a tolerance to alcohol over time. So, we’ll need to drink more and more alcohol to reach a certain point, all while alcohol continues to have detrimental effects on all aspects of our health.
On the flip side, FOMO can be the driver of alcohol consumption. Have you ever had the feeling that you’re ready for bed, but others at the party are moving on to the next place, and you decided to go check it out because you didn’t want to miss out? That’s FOMO at work. FOMO can actually cause increased alcohol consumption, particularly binge drinking. If we “don’t want to miss out” on the party, it’s easier for us to justify staying out later, having just one more drink, and keeping the party going as long as possible.
It might be helpful to tell ourselves that we don’t need to cram a week’s worth of “fun” into one night, and that the consequences of doing so outweigh any perceived benefit. Even better, eliminating alcohol completely helps us have better judgment of when to call it a night. Not to mention, if we binge-drink, chances are we won’t even remember much of that party we were so determined not to miss out on.
As we can see, alcohol contributes to FOMO in many ways, and it actually provides a false sense that we’re missing out on something. Let’s see how we can use this to our advantage.
If you’re wondering how to not have FOMO, or how to stop FOMO from leading to unhealthy behaviors, the key is to change our mindset. While we might not be able to avoid seeing what others are doing on social media or comparing ourselves to others, we can make sure we’re less affected by it.
Instead of focusing on what we’re missing, we can remember what we’re gaining by not participating in drinking. Research shows that switching to a more positive outlook decreases anxiety and increases overall life satisfaction. So instead of FOMO, shift your mindset to JOMO (joy of missing out) by focusing on all the benefits:
By embracing JOMO and focusing on these positive benefits, we’ll find that the rewards of a sober lifestyle far outweigh any fleeting moments of FOMO. Now let’s get into some practical tips on how to have authentic and lasting enjoyment without needing a drink.
Navigating social situations and adjusting to the idea of not needing alcohol to have fun can seem daunting at first, but it’s important to remember that the “fun” alcohol creates can actually be fleeting and superficial. Let’s explore these other activities instead:
Embracing these alternatives helps us find fulfillment in new and exciting ways, making every moment enjoyable and meaningful without the need for alcohol.
Getting over FOMO without alcohol is all about discovering the richness of a life without alcohol. By shifting our focus from what we’re missing to what we’re gaining, we’ll find that joy and fulfillment come from within and not from the bottom of a glass. Embrace JOMO by diving into new activities, giving back, and opting for alcohol-free alternatives. Cheers to living fully — without the fear!
Is ginger good for hangover relief? Check out our blog for hangover relief advice and see how ginger can help ease the “ick” that comes with hangovers.
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 hundreds 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!
As Matt Haig writes in The Humans, “If getting drunk was how people forgot they were mortal, then hangovers were how they remembered.” The morning-after aftermath of the revelry from the previous night is nothing new. And there’s certainly no shortage of hangover “cures” out there — ever since booze has been in the picture, people have been drinking pickle juice, swallowing raw eggs, and rubbing lemons under their armpits in an attempt to avoid “paying the piper” (or, at least, to get a discount!).
While many hangover remedies are downright bizarre (most of us would opt out of wearing socks soaked in alcohol, although some swear by it), others are more plausible. One classic cure is ginger. But is ginger good for hangover relief? Or is it another myth? Let’s find out!
There are several biological processes that add up to the dreaded hangover. And while the only true “cure” for a hangover is time, there are a few remedies — including ginger — we can employ to treat the symptoms.
What are those symptoms exactly? For a deep dive, check out “What Exactly Happens During a Hangover?” For now, here’s the gist, according to the NIAAA:
And while it might feel as if the hangover will last forever, rest assured — it will end within a few hours, or at least after a good night’s sleep. That said, there are things we can do to make the road a bit easier. And ginger might be one of them!
Known for its trademark spicy kick, ginger — a relative of cardamom and turmeric officially known as Zingiber officinale — has been a pantry staple for generations. The name comes from the Sanskrit “srngavera,” meaning “horn root” — a nod to its knobby knuckled appearance. While ginger is great for making a flavorful stir-fry, zesty smoothie, or festive Christmas cookies, it also has medicinal properties. The power lies in gingerols — natural components that give this root medicinal properties and make it so popular among Ayurvedic practitioners.
Ginger has been a traditional medicine go-to in Southeast Asia, India, and China for over 5,000 years. Confucius was said to eat it with every meal, ancient Chinese sailors brought it on board to ward off scurvy, and the ancient Romans (at least the ones who were rich enough to afford it) used it to treat kidney disease.
Ginger’s popularity around Europe skyrocketed during the Middle Ages — it topped the list of the many potential cures for the plague and earned a place at the table along with salt and pepper (at least while the plague made its way through the continent). It was also used to treat anything from colds and nausea to arthritis, migraines, and hypertension. And the price only increased with time — back in the day, a pound of ginger could set you back the price of an entire sheep! Luckily, today you can get a pound for much cheaper!
Now let’s take a look at ginger and alcohol hangovers!
While we don’t have to worry about the plague anymore (at least not as much), our odds of waking up with a hangover after a boozy night are still high. Mighty ginger to the rescue! Let’s take a closer look at how it can ease us into the day.
Alcohol is a notorious stomach irritant and causes it to release extra hydrochloric acid. Over time, the irritation can lead to ulcers and gastritis. The short-term fallout, however, is usually nausea, bloating, and constipation — some of the most unpleasant symptoms of the morning-after hangover.
Ginger, in turn, is a well-known GI hero and powerful antiemetic. Antiemetics are used to ease nausea and vomiting caused by chemotherapy, pregnancy, motion sickness, and anything else that might leave us feeling queasy. In fact, some studies found that ginger works better than Dramamine to help us find our “sea legs” and calm the nausea associated with seasickness! Here’s how ginger helps calm the stomach:
In addition to helping soothe the stomach, ginger’s GI powers help with some other pesky hangover symptoms. Plus, it has other powers as well!
We all know that “thinking and drinking” are a tough combo — the depressant effects of alcohol make it hard to follow a conversation, find our keys, or remember what happened in that episode of Law and Order we started watching. And more often than not, we wake up with lingering brain fog that makes our thoughts fuzzy and disjointed.
The reason for the morning-after brain fog has to do with dehydration as well as with the disruption of our brain’s neurotransmitter balance. Here’s how ginger might help:
And while ginger won’t magically turn us into Einstein, it helps restore balance and give us an extra mental boost. It might be just what we need to get going and start the day!
Remember how we said alcohol causes inflammation, which contributes to the morning-after aches and pains? Science says there are a few pathways at play. For one thing, alcohol makes our gut “leaky” by causing the intestinal lining to become more permeable, leading toxins to seep out into the bloodstream. Our immune system fires up in response, resulting in inflammation.
Moreover, alcohol metabolism triggers the production of so-called reactive oxygen species (ROS). These free radicals are unstable molecules that can damage cells in the body and promote inflammation.
Finally, alcohol interferes with the immune system directly, leading to the production of cytokines — small proteins that act as messengers in the immune system and trigger inflammation in response to a threat.
Enter ginger! Here’s how it helps reduce inflammation:
The result? Those muscle aches and headaches might simmer down a bit with ginger in the picture. Plus, the anti-inflammatory properties also help ease the digestive symptoms even further by dampening the effect of leaky gut syndrome. It’s pretty cool how ginger’s helpful properties amplify each other!
You may be familiar with waking up to that indescribable “ugh” feeling of being sick and anxious at the same time after drinking too much. That’s hangxiety, and it’s largely the result of our brain trying to counteract alcohol’s depressant effects by releasing dynorphin, a neurotransmitter that leaves us feeling on edge for hours afterwards. Plus, alcohol messes with our heart, initially causing blood pressure to fall before leading to a rebound spike.
Moreover, it increases our heart rate and sometimes leads to alcohol-related arrhythmia (a.k.a. “holiday heart syndrome”). With the delicate workings of our brain chemistry and heart rhythm disrupted in this way, no wonder we wake up feeling like we’re ready to jump out of our skin!
And while ginger won’t wipe out the jitters and blues completely, it can help. Here’s how:
In the end, hangxiety might be something we have to ride out. But ginger will make the ride a bit easier!
Finally, ginger can put some extra pep in our step by boosting our energy levels sapped by the dehydration, inflammation, blood sugar fluctuations, and sleep disruption related to drinking. Known for its energy-boosting properties, it can get us going a number of different ways:
So when a hangover is leaving us feeling sluggish, ginger might be just the thing to get the momentum going. And once we’re up and about, it’s likely that movement will keep making us feel better (more on this later!).
Planning to add ginger to your post-party recovery kit? Here are some science-backed strategies to try:
A note of caution: always check with your doctor before adding supplements to your routine. While it’s safe for most, ginger has some blood-thinning properties that might make it unsafe for people with bleeding disorders.
That said, there are times when ginger alone doesn’t cut it. Is there anything else that might help with hangovers? Absolutely! For a detailed look, check out “Symptoms of Hangovers and How To Deal With Them.” For now, here are the highlights:
Want to learn more? Check out “How To Get Rid of a Hangover Headache” and “How To Stop Hangovers” for some additional tips.
In the end, the best way to say goodbye to hangovers for good is to cut back on drinking — or even take a break altogether. And Reframe is here to help you do just that! Join forces with our vibrant community of like-minded people who’ve been able to make hangovers a thing of the past. But keep those ginger chews in your pocket in case that Uber ride gets too bumpy!
As Matt Haig writes in The Humans, “If getting drunk was how people forgot they were mortal, then hangovers were how they remembered.” The morning-after aftermath of the revelry from the previous night is nothing new. And there’s certainly no shortage of hangover “cures” out there — ever since booze has been in the picture, people have been drinking pickle juice, swallowing raw eggs, and rubbing lemons under their armpits in an attempt to avoid “paying the piper” (or, at least, to get a discount!).
While many hangover remedies are downright bizarre (most of us would opt out of wearing socks soaked in alcohol, although some swear by it), others are more plausible. One classic cure is ginger. But is ginger good for hangover relief? Or is it another myth? Let’s find out!
There are several biological processes that add up to the dreaded hangover. And while the only true “cure” for a hangover is time, there are a few remedies — including ginger — we can employ to treat the symptoms.
What are those symptoms exactly? For a deep dive, check out “What Exactly Happens During a Hangover?” For now, here’s the gist, according to the NIAAA:
And while it might feel as if the hangover will last forever, rest assured — it will end within a few hours, or at least after a good night’s sleep. That said, there are things we can do to make the road a bit easier. And ginger might be one of them!
Known for its trademark spicy kick, ginger — a relative of cardamom and turmeric officially known as Zingiber officinale — has been a pantry staple for generations. The name comes from the Sanskrit “srngavera,” meaning “horn root” — a nod to its knobby knuckled appearance. While ginger is great for making a flavorful stir-fry, zesty smoothie, or festive Christmas cookies, it also has medicinal properties. The power lies in gingerols — natural components that give this root medicinal properties and make it so popular among Ayurvedic practitioners.
Ginger has been a traditional medicine go-to in Southeast Asia, India, and China for over 5,000 years. Confucius was said to eat it with every meal, ancient Chinese sailors brought it on board to ward off scurvy, and the ancient Romans (at least the ones who were rich enough to afford it) used it to treat kidney disease.
Ginger’s popularity around Europe skyrocketed during the Middle Ages — it topped the list of the many potential cures for the plague and earned a place at the table along with salt and pepper (at least while the plague made its way through the continent). It was also used to treat anything from colds and nausea to arthritis, migraines, and hypertension. And the price only increased with time — back in the day, a pound of ginger could set you back the price of an entire sheep! Luckily, today you can get a pound for much cheaper!
Now let’s take a look at ginger and alcohol hangovers!
While we don’t have to worry about the plague anymore (at least not as much), our odds of waking up with a hangover after a boozy night are still high. Mighty ginger to the rescue! Let’s take a closer look at how it can ease us into the day.
Alcohol is a notorious stomach irritant and causes it to release extra hydrochloric acid. Over time, the irritation can lead to ulcers and gastritis. The short-term fallout, however, is usually nausea, bloating, and constipation — some of the most unpleasant symptoms of the morning-after hangover.
Ginger, in turn, is a well-known GI hero and powerful antiemetic. Antiemetics are used to ease nausea and vomiting caused by chemotherapy, pregnancy, motion sickness, and anything else that might leave us feeling queasy. In fact, some studies found that ginger works better than Dramamine to help us find our “sea legs” and calm the nausea associated with seasickness! Here’s how ginger helps calm the stomach:
In addition to helping soothe the stomach, ginger’s GI powers help with some other pesky hangover symptoms. Plus, it has other powers as well!
We all know that “thinking and drinking” are a tough combo — the depressant effects of alcohol make it hard to follow a conversation, find our keys, or remember what happened in that episode of Law and Order we started watching. And more often than not, we wake up with lingering brain fog that makes our thoughts fuzzy and disjointed.
The reason for the morning-after brain fog has to do with dehydration as well as with the disruption of our brain’s neurotransmitter balance. Here’s how ginger might help:
And while ginger won’t magically turn us into Einstein, it helps restore balance and give us an extra mental boost. It might be just what we need to get going and start the day!
Remember how we said alcohol causes inflammation, which contributes to the morning-after aches and pains? Science says there are a few pathways at play. For one thing, alcohol makes our gut “leaky” by causing the intestinal lining to become more permeable, leading toxins to seep out into the bloodstream. Our immune system fires up in response, resulting in inflammation.
Moreover, alcohol metabolism triggers the production of so-called reactive oxygen species (ROS). These free radicals are unstable molecules that can damage cells in the body and promote inflammation.
Finally, alcohol interferes with the immune system directly, leading to the production of cytokines — small proteins that act as messengers in the immune system and trigger inflammation in response to a threat.
Enter ginger! Here’s how it helps reduce inflammation:
The result? Those muscle aches and headaches might simmer down a bit with ginger in the picture. Plus, the anti-inflammatory properties also help ease the digestive symptoms even further by dampening the effect of leaky gut syndrome. It’s pretty cool how ginger’s helpful properties amplify each other!
You may be familiar with waking up to that indescribable “ugh” feeling of being sick and anxious at the same time after drinking too much. That’s hangxiety, and it’s largely the result of our brain trying to counteract alcohol’s depressant effects by releasing dynorphin, a neurotransmitter that leaves us feeling on edge for hours afterwards. Plus, alcohol messes with our heart, initially causing blood pressure to fall before leading to a rebound spike.
Moreover, it increases our heart rate and sometimes leads to alcohol-related arrhythmia (a.k.a. “holiday heart syndrome”). With the delicate workings of our brain chemistry and heart rhythm disrupted in this way, no wonder we wake up feeling like we’re ready to jump out of our skin!
And while ginger won’t wipe out the jitters and blues completely, it can help. Here’s how:
In the end, hangxiety might be something we have to ride out. But ginger will make the ride a bit easier!
Finally, ginger can put some extra pep in our step by boosting our energy levels sapped by the dehydration, inflammation, blood sugar fluctuations, and sleep disruption related to drinking. Known for its energy-boosting properties, it can get us going a number of different ways:
So when a hangover is leaving us feeling sluggish, ginger might be just the thing to get the momentum going. And once we’re up and about, it’s likely that movement will keep making us feel better (more on this later!).
Planning to add ginger to your post-party recovery kit? Here are some science-backed strategies to try:
A note of caution: always check with your doctor before adding supplements to your routine. While it’s safe for most, ginger has some blood-thinning properties that might make it unsafe for people with bleeding disorders.
That said, there are times when ginger alone doesn’t cut it. Is there anything else that might help with hangovers? Absolutely! For a detailed look, check out “Symptoms of Hangovers and How To Deal With Them.” For now, here are the highlights:
Want to learn more? Check out “How To Get Rid of a Hangover Headache” and “How To Stop Hangovers” for some additional tips.
In the end, the best way to say goodbye to hangovers for good is to cut back on drinking — or even take a break altogether. And Reframe is here to help you do just that! Join forces with our vibrant community of like-minded people who’ve been able to make hangovers a thing of the past. But keep those ginger chews in your pocket in case that Uber ride gets too bumpy!
STOP is a mindfulness strategy that help us act less impulsively. Check out our latest blog for more info on harnessing the power of STOP to quit or cut back on alcohol.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds 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 just having one of those days, juggling a hundred things at once, when you suddenly spill your coffee, forget a meeting, or snap at someone you care about. We’ve all been there — that moment when everything feels like it’s spiraling out of control. But what if there were a way to catch yourself before the chaos takes over?
Whether we’re working on quitting or cutting back on alcohol or just trying to manage stress, the mindfulness STOP technique can be a game changer. This simple yet effective tool offers a way to pause, breathe, and reset, helping us regain control and respond to life’s challenges with a clearer, calmer mind. Let’s dive in and explore the power of the STOP technique.
The STOP technique is a mindfulness strategy that comes from dialectical behavior therapy (a practice that focuses on building more positive habits). It’s a practical tool that helps us manage overwhelming feelings and prevent impulsive reactions. STOP stands for different actions in a four-step process:
The purpose of this structured mindfulness practice is to disrupt impulsive responses to emotional triggers. It empowers us to make more thoughtful decisions, which can help us live the life we want to live. Have you ever said something in the moment you didn’t mean because you were angry or stressed? The STOP technique is the pause that can prevent this from happening. Now, let’s see how we can harness the power of this transformative technique to improve our relationship with alcohol.
As we’ve touched on briefly, the STOP technique is one that’s used in dialectical behavior therapy (DBT). DBT is a form of psychotherapy that focuses on accepting our thoughts and emotions while also developing positive behaviors. The four core areas of focus are mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. These skills help us challenge negative thoughts and feelings that can prompt unwanted behaviors, promoting positive change. Let’s see how the STOP technique works with DBT to transform our relationship with alcohol:
When we’re emotionally dysregulated, it’s like we’re on autopilot. We’re not in control of our emotions, which often leads to acting impulsively. The pause that the STOP technique implements puts the brakes on these impulsive actions.
Instead of reacting to heightened emotions, the “S” in STOP sets the stage for emotional regulation, a cornerstone of DBT. Research shows that stress, anxiety, and uncomfortable emotions can be triggers for drinking. Instead of automatically reaching for the bottle, the STOP technique drives a wedge between reaction and action, helping us make a more conscious decision on whether or not we should drink.
A deep intentional breath is like pushing the restart button. While pausing sets the stage for emotional regulation, mindful breathing puts it into action. Research shows that breathing slows the heart rate, reduces stress, and promotes a sense of calm.
It also gives us the opportunity to implement other positive coping strategies. By grounding ourselves through mindful breathing, we create the mental space to choose healthier responses to our emotions, whether that means opting for a different activity, reaching out for support, or simply acknowledging and sitting with our feelings instead of turning to alcohol.
Now that we’ve achieved a calmer state of mind, we’re better equipped to process our thoughts and emotions. Although these feelings may be uncomfortable, sitting with them builds resilience and enhances our ability to handle emotional experiences — a practice known as distress tolerance.
By developing distress tolerance, we strengthen our ability to cope with triggers that can lead us to drink. Instead of using alcohol to numb or escape difficult thoughts and emotions, we practice facing them head-on. This shift not only supports our commitment to developing a healthier relationship with alcohol, but it also empowers us to navigate life’s challenges with greater clarity and confidence.
With an increased awareness of our thoughts and emotions, we’re able to act more intentionally and mindfully. Mindfulness, a core skill of DBT, helps us be present in the current moment and diminishes the power of emotions to control our actions.
This increased awareness also enhances another fundamental practice of DBT: interpersonal effectiveness. This skill involves using respectful and effective behaviors to interact positively with others, which is crucial for building supportive relationships. These relationships are vital as we work towards quitting or cutting back on alcohol and improving our overall well-being.
Mindful drinking encourages us to make conscious choices around alcohol consumption, helping align our actions with our values and goals. This practice supports us in maintaining our commitment to quitting or cutting back, fostering a healthier relationship with alcohol that’s in harmony with our long-term well-being. And as a result, our relationship with ourselves (and others) becomes more authentic and fulfilling.
Now that we’ve covered how the STOP technique works, let’s explore some tips to apply it into our lives.
STOPping impulsive actions and grounding during emotional experiences can be difficult. Here are some strategies to help:
With these practical tips in hand, we’re well-equipped to make more mindful decisions in the moment. Now let’s take a look at some examples of the STOP technique in practice.
Ready to turn theory into action? Let’s explore some real-life examples that can guide us on STOPping to support our journey to quit or cut back.
After a long, stressful day at work, Sarah arrives home only to find someone has taken her designated parking spot. Frustrated, she spends precious minutes circling the block to find a spot on the street. Already tense, she accidentally burns her finger while making dinner — a reminder of how much she used to rely on that evening glass of wine to relax. Temptation creeps in, urging her to pour a drink and escape the day’s stress. But instead of giving in, Sarah chooses to STOP:
By using STOP to prevent the impulsive urge to drink, Sarah can implement more positive coping mechanisms and effectively quit or cut back on alcohol. Let’s take a look at another example.
Brad is at a work event and all his coworkers are drinking. He feels pressured to order a drink, but he STOPs:
These scenarios demonstrate how the STOP technique can be a practical tool in managing alcohol-related triggers and making more mindful decisions. However, like any skill, the STOP technique is something that we may need to practice to get better at. It’s also valuable to explore additional mindfulness techniques that can enhance our journey to a healthier, alcohol-free lifestyle.
Having a diverse set of tools in our toolkit not only improves our ability to tackle challenges but also increases our chances of finding the right solution for any problem that arises. Consider incorporating other beneficial mindfulness techniques:
These additional mindfulness techniques can complement our efforts to quit or cut back on alcohol, strengthening our commitment to manage our relationship with alcohol more effectively.
The mindfulness STOP practice is a powerful framework that helps us gain control over our reactions to make more deliberate choices. In our aim to quit or cut back on alcohol, this can be transformative. We’ll develop greater awareness of our triggers, make conscious decisions, and break the cycle of impulsive drinking. By integrating the STOP technique into our daily routine, we create a foundation for sustained change and healthier coping strategies. So, make sure to practice STOPping to move forward on our journey to quit or cut back!
You’re just having one of those days, juggling a hundred things at once, when you suddenly spill your coffee, forget a meeting, or snap at someone you care about. We’ve all been there — that moment when everything feels like it’s spiraling out of control. But what if there were a way to catch yourself before the chaos takes over?
Whether we’re working on quitting or cutting back on alcohol or just trying to manage stress, the mindfulness STOP technique can be a game changer. This simple yet effective tool offers a way to pause, breathe, and reset, helping us regain control and respond to life’s challenges with a clearer, calmer mind. Let’s dive in and explore the power of the STOP technique.
The STOP technique is a mindfulness strategy that comes from dialectical behavior therapy (a practice that focuses on building more positive habits). It’s a practical tool that helps us manage overwhelming feelings and prevent impulsive reactions. STOP stands for different actions in a four-step process:
The purpose of this structured mindfulness practice is to disrupt impulsive responses to emotional triggers. It empowers us to make more thoughtful decisions, which can help us live the life we want to live. Have you ever said something in the moment you didn’t mean because you were angry or stressed? The STOP technique is the pause that can prevent this from happening. Now, let’s see how we can harness the power of this transformative technique to improve our relationship with alcohol.
As we’ve touched on briefly, the STOP technique is one that’s used in dialectical behavior therapy (DBT). DBT is a form of psychotherapy that focuses on accepting our thoughts and emotions while also developing positive behaviors. The four core areas of focus are mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. These skills help us challenge negative thoughts and feelings that can prompt unwanted behaviors, promoting positive change. Let’s see how the STOP technique works with DBT to transform our relationship with alcohol:
When we’re emotionally dysregulated, it’s like we’re on autopilot. We’re not in control of our emotions, which often leads to acting impulsively. The pause that the STOP technique implements puts the brakes on these impulsive actions.
Instead of reacting to heightened emotions, the “S” in STOP sets the stage for emotional regulation, a cornerstone of DBT. Research shows that stress, anxiety, and uncomfortable emotions can be triggers for drinking. Instead of automatically reaching for the bottle, the STOP technique drives a wedge between reaction and action, helping us make a more conscious decision on whether or not we should drink.
A deep intentional breath is like pushing the restart button. While pausing sets the stage for emotional regulation, mindful breathing puts it into action. Research shows that breathing slows the heart rate, reduces stress, and promotes a sense of calm.
It also gives us the opportunity to implement other positive coping strategies. By grounding ourselves through mindful breathing, we create the mental space to choose healthier responses to our emotions, whether that means opting for a different activity, reaching out for support, or simply acknowledging and sitting with our feelings instead of turning to alcohol.
Now that we’ve achieved a calmer state of mind, we’re better equipped to process our thoughts and emotions. Although these feelings may be uncomfortable, sitting with them builds resilience and enhances our ability to handle emotional experiences — a practice known as distress tolerance.
By developing distress tolerance, we strengthen our ability to cope with triggers that can lead us to drink. Instead of using alcohol to numb or escape difficult thoughts and emotions, we practice facing them head-on. This shift not only supports our commitment to developing a healthier relationship with alcohol, but it also empowers us to navigate life’s challenges with greater clarity and confidence.
With an increased awareness of our thoughts and emotions, we’re able to act more intentionally and mindfully. Mindfulness, a core skill of DBT, helps us be present in the current moment and diminishes the power of emotions to control our actions.
This increased awareness also enhances another fundamental practice of DBT: interpersonal effectiveness. This skill involves using respectful and effective behaviors to interact positively with others, which is crucial for building supportive relationships. These relationships are vital as we work towards quitting or cutting back on alcohol and improving our overall well-being.
Mindful drinking encourages us to make conscious choices around alcohol consumption, helping align our actions with our values and goals. This practice supports us in maintaining our commitment to quitting or cutting back, fostering a healthier relationship with alcohol that’s in harmony with our long-term well-being. And as a result, our relationship with ourselves (and others) becomes more authentic and fulfilling.
Now that we’ve covered how the STOP technique works, let’s explore some tips to apply it into our lives.
STOPping impulsive actions and grounding during emotional experiences can be difficult. Here are some strategies to help:
With these practical tips in hand, we’re well-equipped to make more mindful decisions in the moment. Now let’s take a look at some examples of the STOP technique in practice.
Ready to turn theory into action? Let’s explore some real-life examples that can guide us on STOPping to support our journey to quit or cut back.
After a long, stressful day at work, Sarah arrives home only to find someone has taken her designated parking spot. Frustrated, she spends precious minutes circling the block to find a spot on the street. Already tense, she accidentally burns her finger while making dinner — a reminder of how much she used to rely on that evening glass of wine to relax. Temptation creeps in, urging her to pour a drink and escape the day’s stress. But instead of giving in, Sarah chooses to STOP:
By using STOP to prevent the impulsive urge to drink, Sarah can implement more positive coping mechanisms and effectively quit or cut back on alcohol. Let’s take a look at another example.
Brad is at a work event and all his coworkers are drinking. He feels pressured to order a drink, but he STOPs:
These scenarios demonstrate how the STOP technique can be a practical tool in managing alcohol-related triggers and making more mindful decisions. However, like any skill, the STOP technique is something that we may need to practice to get better at. It’s also valuable to explore additional mindfulness techniques that can enhance our journey to a healthier, alcohol-free lifestyle.
Having a diverse set of tools in our toolkit not only improves our ability to tackle challenges but also increases our chances of finding the right solution for any problem that arises. Consider incorporating other beneficial mindfulness techniques:
These additional mindfulness techniques can complement our efforts to quit or cut back on alcohol, strengthening our commitment to manage our relationship with alcohol more effectively.
The mindfulness STOP practice is a powerful framework that helps us gain control over our reactions to make more deliberate choices. In our aim to quit or cut back on alcohol, this can be transformative. We’ll develop greater awareness of our triggers, make conscious decisions, and break the cycle of impulsive drinking. By integrating the STOP technique into our daily routine, we create a foundation for sustained change and healthier coping strategies. So, make sure to practice STOPping to move forward on our journey to quit or cut back!
Understand what is an example of a secondhand effect of alcohol and how it impacts those around you, from emotional stress to financial strain.
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 hundreds 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 often see drinking's consequences as personal. If someone has too much, they’re the one who deals with the hangover. But this view misses the huge ripple effect on everyone else. This is the reality of secondhand drinking. So, what is an example of a secondhand effect of alcohol? It’s more than just a loud party next door. It’s the anxiety you feel when a loved one drinks too much. It’s the trust that erodes after alcohol-fueled arguments. You don't have to take a single sip to feel the heavy consequences of someone else's choices.
This is the often overlooked reality of “secondhand drinking.” Other people’s choices can ripple through our lives in subtle yet profound ways. Let’s explore further how alcohol affects not only the person holding the glass but everyone around them as well — sometimes in ways that leave lasting impressions (and not in a good way).
Yes. Secondhand drinking is a thing. But not in the way we might think. We don’t get intoxicated if we don’t drink alcohol, even if those around us do. Instead, secondhand drinking refers to the negative consequences we may experience due to others’ drinking behaviors.
Let’s say you don’t drink regularly but your partner does. They stay out all night to party; they prioritize spending on drinks; and they’re not in the best mood the next day. So, even though you may not have had anything to drink, alcohol can still take a toll. Let’s take a closer look at the secondhand effects of drinking.
When we talk about the effects of drinking, we often focus on the obvious things, like a fuzzy head the next morning or a lighter wallet. But what’s really happening inside our bodies from the moment we take that first sip? Understanding the physical journey alcohol takes is a powerful first step in re-evaluating our relationship with it. From immediate changes in our mood and coordination to the long-term strain on our vital organs, alcohol leaves its mark in more ways than one. Knowing the science behind it all can give you the clarity and motivation to make more mindful choices for your health and well-being.
Ever wonder why you feel the effects of a drink so quickly? It’s because your body gets to work processing it almost immediately. Unlike food, alcohol doesn’t need much digestion. It’s absorbed directly into your bloodstream, which is why its impact can feel so sudden. Your body recognizes alcohol as a toxin and prioritizes getting rid of it. This metabolic process is a heavy lift, primarily handled by your liver, which works overtime to break it down and filter it out. The efficiency of this process depends on many factors, including how much you’ve had to drink, what you’ve eaten, and your own unique physiology.
The moment alcohol passes your lips, it begins its journey into your system. A small amount is absorbed through the lining of your stomach, but the majority passes into the small intestine, where it’s rapidly absorbed into your bloodstream. From there, it travels throughout your entire body, reaching your brain, heart, and other organs within minutes. This is why you might feel a shift in your mood or a sense of relaxation so soon after having a drink. The speed of this absorption explains how alcohol can quickly affect your judgment and coordination, as your blood alcohol content (BAC) rises.
Your liver is the star player when it comes to processing alcohol. It produces enzymes that break down alcohol in a two-step process. First, it converts alcohol into a toxic compound called acetaldehyde. Because acetaldehyde is harmful, the liver quickly works to break it down further into a less harmful substance called acetate, which is then converted into water and carbon dioxide for easy elimination. However, your liver can only metabolize a certain amount of alcohol per hour—roughly one standard drink. When you drink faster than your liver can keep up, the excess alcohol continues to circulate in your bloodstream, and the toxic acetaldehyde can build up, leading to liver damage over time.
The immediate consequences of drinking are often the most familiar. That pounding headache, wave of nausea, and general sense of regret after a night of overindulgence—collectively known as a hangover—are direct results of how alcohol interacts with your body. These short-term effects are your body’s way of signaling that it’s been pushed too far. In more serious cases, consuming a large amount of alcohol in a short time can lead to alcohol poisoning, a life-threatening emergency that requires immediate medical attention. Recognizing these signs is key to staying safe and making healthier choices.
If you’ve ever noticed you have to use the restroom more frequently when you’re drinking, you’re not imagining it. Alcohol is a diuretic, meaning it causes your body to lose more fluid than it takes in, leading to dehydration. This loss of fluids is a primary culprit behind many classic hangover symptoms, including thirst, headaches, fatigue, and dizziness. As your body works to rebalance itself, these uncomfortable effects serve as a stark reminder of the physical toll even a single night of heavy drinking can take. Staying hydrated is important, but the best way to avoid a hangover is to drink less.
Alcohol poisoning is a serious and potentially fatal consequence of drinking too much, too quickly. It occurs when a high concentration of alcohol in the blood begins to shut down critical areas of the brain that control breathing, heart rate, and body temperature. The signs of alcohol poisoning can include confusion, vomiting, seizures, dangerously slow breathing (less than eight breaths a minute), and pale or bluish skin. If you suspect someone has alcohol poisoning, it’s not something to sleep off. It’s a medical emergency that requires calling 911 immediately. Knowing the symptoms of alcohol poisoning can save a life.
While the short-term effects of alcohol are temporary, the consequences of long-term, heavy drinking can be lasting and severe. Over time, excessive alcohol use can cause significant damage to nearly every organ in your body. It can rewire your brain, weaken your heart, suppress your immune system, and disrupt your body’s delicate hormonal balance. These changes happen gradually, often without noticeable symptoms until serious damage has already been done. Understanding these risks is a crucial part of making informed decisions about your long-term health and creating a lifestyle that truly supports your well-being.
Your brain is particularly vulnerable to the effects of chronic alcohol use. Alcohol can interfere with communication pathways in the brain, affecting your ability to think clearly, remember things, and regulate your emotions. Over time, this can lead to permanent changes in brain structure and function. It can shrink brain tissue and damage nerve cells, contributing to cognitive decline and increasing the risk of neurological disorders. Protecting your brain is one of the most compelling reasons to practice mindful drinking and reduce your overall consumption.
While you might have heard that a glass of red wine can be good for your heart, heavy drinking tells a very different story. Excessive alcohol consumption is a major risk factor for cardiovascular problems. It can lead to high blood pressure, which strains your heart and arteries. It can also cause an irregular heartbeat (arrhythmia) and weaken the heart muscle itself, a condition known as alcoholic cardiomyopathy. This makes it harder for your heart to pump blood effectively, increasing your risk for heart failure and other serious complications.
A strong immune system is your body's first line of defense against illness, but alcohol can significantly weaken it. Even a single episode of heavy drinking can suppress your immune response for up to 24 hours. Over time, chronic alcohol use makes your body more susceptible to infections and diseases, from the common cold to more serious conditions like pneumonia. By reducing your alcohol intake, you give your immune system a better chance to function at its best and keep you healthy.
The long-term impact of alcohol extends deep into your body, affecting your bones, muscles, and pancreas. Chronic drinking can interfere with your body's ability to absorb calcium, leading to a loss of bone density and an increased risk of osteoporosis and fractures. It can also cause muscle weakness and cramping. Furthermore, alcohol is a leading cause of pancreatitis, a painful and dangerous inflammation of the pancreas that disrupts digestion and can lead to serious complications. These interconnected effects highlight how alcohol can systematically weaken the body's core structures.
Your body relies on a delicate balance of hormones to regulate everything from your mood and metabolism to your reproductive health. Alcohol can throw this system out of whack. In women, it can disrupt menstrual cycles and contribute to fertility problems. In men, it can lower testosterone levels, affecting libido and muscle mass. These hormonal disruptions can have wide-ranging effects on your overall health and well-being, underscoring the importance of moderation for maintaining your body's natural equilibrium.
The effects of alcohol extend far beyond individual health, creating ripples that touch families, communities, and society at large. This is the core of secondhand drinking—the negative consequences experienced by people due to someone else's alcohol consumption. These can range from emotional distress caused by a loved one's behavior to financial strain on a household. On a broader scale, alcohol-related issues contribute to public health crises, workplace productivity losses, and family breakdowns. Recognizing these widespread social costs reinforces that choosing to drink less isn't just a personal health decision; it's a positive action that benefits everyone around you.
The alcohol habits of those around us can affect us significantly.
It’s more than just being annoyed by a loud neighbor or cleaning up a mess you didn’t make. The emotional weight of someone else’s drinking can be heavy, leading to feelings of anxiety, frustration, and helplessness. It's a surprisingly common experience. One study of university students found that a staggering 84% had dealt with at least one negative secondhand effect from alcohol in just four weeks. What’s really telling is that this wasn't just happening to other partiers. Even 72% of students who rarely or never drank heavily still felt the impact. This shows just how far the ripples of one person's drinking can spread, creating stress and worry for those around them, regardless of their own habits.
The consequences of secondhand drinking can range from frustrating disruptions to deeply serious harm that affects personal safety and family stability. When someone drinks excessively, their behavior can become aggressive and unpredictable, increasing the risk of physical, mental, or emotional abuse for those they live with. Alcohol use is frequently connected to violence in the home, which can have devastating, long-term effects on partners and children. For kids, witnessing this can normalize aggression or lead them to cope in unhealthy ways later on. Over time, the strain of heavy drinking can completely erode trust and communication, leading to family breakdown, divorce, and neglect.
Drinking can promote other negative habits due to effects on our brain and body. Physically, we won’t feel great, and mentally we can feel more out of control, which impacts our motivation, confidence, and stress response.
Research shows that those who drink regularly are more likely to engage in other unhealthy habits. But their negative habits don’t affect affect just us. As author Jim Rohn said, “You’re the average of the five people you spend the most time with.” If those around us are engaging in negative habits, we’re more likely to do so as well.
Alcohol affects areas of our brain that control our thoughts and emotions. When alcohol is involved, it can bring out the worst in us, leading to behaviors we might not engage in otherwise. This includes increased irritability, aggression, or saying things we don’t mean, all of which can hurt our relationships. A study found that in the U.S., an estimated 53 million adults in the last 12 months experienced harm from secondhand drinking, including harassment, ruined property, physical aggression, accidents, and financial or family problems.
Their lowering of inhibitions can lead us to poor decisions, risky behavior, and strained connections that leave lasting scars on our relationships.
Drinking can strain relationships in many different ways. We may not see eye to eye with the other person’s drinking habits; alcohol can take priority over the relationship; and communication can suffer.
Relationships take time and effort, which alcohol can rob us of. Alcohol temporarily releases dopamine and serotonin, two “feel-good” hormones, which have us coming back for more. Before long, it can take control. When alcohol is in the driver’s seat, our judgment can be clouded, and we may choose drinking over maintaining meaningful relationships.
So, alcohol not only affects those drinking by straining relationships with others, but it can also make those on the receiving end feel hurt and isolated.
Alcohol impacts our thinking and movement, increasing the chance of risky behaviors and accidents. But alcohol-related accidents don’t just affect the individual who is doing the drinking. According to the National Highway Traffic Safety Administration, more than 11,000 lives are lost in the U.S. each year to drunk-driving accidents. Many of them involve victims who didn’t drink at all.
Even if the accident involves only the person drinking, it still impacts those around them. Have you ever lost a loved one and felt the deep void their loss created in your life? The same goes for alcohol-related accidents. Our actions affect those around us, even if we don’t mean for them to.
Alcohol can lead to financial fallout because drinking can directly impact our finances. The costs include the direct expense of buying alcohol and the indirect costs of transportation, post-drinking “drunchies,” employment, and more.
When finances suffer, our loved ones may need to pick up the slack. For example, we might not be able to pay the rent or the mortgage. If we were let go from work or needed to borrow money, we may increase the financial strain on our loved ones. All of these scenarios can cause financial problems for those around us, even if they’re not the ones drinking.
As we can see, alcohol is detrimental to the well-being of those who drink, but its effects are so widespread that even those around them can suffer. Let’s prevent hurting ourselves or others by making more positive life choices!
When someone else’s drinking starts to cast a shadow over your own life, it’s easy to feel powerless. You might find yourself walking on eggshells, cleaning up messes you didn’t make, or feeling a constant sense of anxiety. It’s a heavy burden to carry, and it’s important to remember that your feelings are valid. While you can’t control another person’s choices, you absolutely have control over how you respond and protect your own peace. Taking action isn’t about pointing fingers; it’s about reclaiming your well-being and setting the stage for a healthier dynamic for everyone involved.
Addressing this situation involves a two-part approach: building a strong support system for yourself and actively shaping a healthier environment around you. It starts with prioritizing your own mental and emotional health, because you can’t pour from an empty cup. From there, you can take small, deliberate steps to encourage more positive interactions and settings. Let’s look at how you can start putting these strategies into practice and find your footing again, even when the ground feels unsteady and the path forward seems unclear.
The first and most crucial step is to take care of yourself. The negative consequences of someone else's drinking, often called "secondhand effects," are incredibly common. One study found that a staggering 84% of college students experienced at least one secondhand effect in just four weeks, ranging from interrupted sleep to having to care for an intoxicated person. These experiences can take a significant emotional toll, leaving you feeling drained and isolated. Recognizing that you’re not alone in this is a powerful starting point for healing and moving forward.
Actively seeking support is a sign of strength, not weakness. This can look like talking to a therapist, joining a support group like Al-Anon, or connecting with an online community. Finding people who understand what you’re going through can provide immense relief and perspective. In the Reframe app, our community forum is a safe space where members share their journeys, offer encouragement, and discuss the challenges of managing relationships with alcohol. Surrounding yourself with understanding voices helps you build resilience and reinforces that your well-being matters.
Creating a healthier environment is another proactive step you can take. This doesn’t mean you have to become the "alcohol police," but you can champion activities and spaces that don’t revolve around drinking. Suggest a hike, a movie night, a cooking class, or a visit to a museum for your next get-together. By offering fun, alcohol-free alternatives, you shift the focus toward connection and shared experiences rather than consumption. Over time, this can help reshape social norms within your circle of friends or family, making it easier for everyone to make healthier choices.
You can also set clear boundaries to protect your space and energy. This might mean leaving a party when the drinking becomes excessive or creating alcohol-free zones in your home. If financial strain is a secondhand effect you're experiencing, opening a gentle conversation about shared goals can be helpful. Tools like an alcohol spending calculator can illustrate the financial impact in a neutral, data-driven way. The goal is to foster an environment that supports everyone’s health and reduces the opportunities for alcohol-related harm, giving you back a sense of control.
Whether we mean to or not, our actions affect others. Being more intentional with our actions is beneficial to our own well-being and that of others. There are many ways we can take better care of ourselves and nurture our relationships at the same time.
Just like negative drinking behaviors cause harm to those around us, healthy behaviors can have a positive impact. By implementing these practices, we can take care of ourselves and our loved ones.
While drinking may seem like a personal choice, its effects often reach much further than we realize. The secondhand harm — whether physical, emotional, or financial — can deeply impact the lives of those around us. Understanding these collateral consequences is crucial in helping us make more mindful decisions about our drinking to foster healthier environments, not only for ourselves but our loved ones. Let’s raise a toast to making more intentional choices that keep the good times going for everyone!
"Secondhand drinking" sounds serious. Does it only apply to situations with extreme alcohol abuse? Not at all. While it certainly includes serious situations, secondhand drinking covers a wide spectrum of experiences. It can be the low-grade anxiety you feel when a partner has one too many and you know they'll be irritable tomorrow. It could be the frustration of your plans getting canceled because a friend is too hungover, or the financial strain of constantly covering for someone. If someone else's drinking negatively affects your life in any way, big or small, that's secondhand drinking.
How can I tell if I'm being overly sensitive or if someone's drinking is genuinely a problem for me? This is a common concern, but it's important to trust your feelings. The focus isn't on diagnosing their behavior, but on acknowledging your own experience. If their drinking consistently causes you stress, makes you feel unsafe, creates conflict, or forces you to alter your own behavior to accommodate them, then it's a genuine issue for you. Your peace and well-being are valid benchmarks, and you don't need to justify feeling uncomfortable.
My friend's drinking makes me uncomfortable, but I don't want to create conflict. What can I do? You don't have to stage a dramatic intervention to protect your peace. A great approach is to start suggesting activities that don't revolve around bars or alcohol. Think about planning a hike, a game night, or trying a new restaurant that's known for its food, not its cocktails. You can also set personal boundaries, like deciding to head home when the drinking gets heavy. This is about controlling your own environment and experience, not controlling their choices.
I think my own drinking might be affecting my relationships. What's a good first step to take? The fact that you're asking this question shows incredible self-awareness, and that's the most important part. A simple, powerful first step is to get curious. Try tracking your drinks for a week or two without any pressure to change. Just observe. This helps you see your patterns clearly. From there, you can make a small, specific goal, like planning one alcohol-free social event or setting a firm end time for a night out.
The article mentions that alcohol can lead to other unhealthy choices. How does that work? It's a bit of a domino effect. Alcohol lowers your inhibitions and can disrupt your body's natural rhythms. After a night of drinking, you might feel too tired or unmotivated to exercise the next day. Poor sleep can lead to cravings for high-sugar or fatty foods to get an energy spike. This cycle can throw off your healthy routines, making it harder to maintain the positive habits that support your overall well-being.
We often see drinking's consequences as personal. If someone has too much, they’re the one who deals with the hangover. But this view misses the huge ripple effect on everyone else. This is the reality of secondhand drinking. So, what is an example of a secondhand effect of alcohol? It’s more than just a loud party next door. It’s the anxiety you feel when a loved one drinks too much. It’s the trust that erodes after alcohol-fueled arguments. You don't have to take a single sip to feel the heavy consequences of someone else's choices.
This is the often overlooked reality of “secondhand drinking.” Other people’s choices can ripple through our lives in subtle yet profound ways. Let’s explore further how alcohol affects not only the person holding the glass but everyone around them as well — sometimes in ways that leave lasting impressions (and not in a good way).
Yes. Secondhand drinking is a thing. But not in the way we might think. We don’t get intoxicated if we don’t drink alcohol, even if those around us do. Instead, secondhand drinking refers to the negative consequences we may experience due to others’ drinking behaviors.
Let’s say you don’t drink regularly but your partner does. They stay out all night to party; they prioritize spending on drinks; and they’re not in the best mood the next day. So, even though you may not have had anything to drink, alcohol can still take a toll. Let’s take a closer look at the secondhand effects of drinking.
When we talk about the effects of drinking, we often focus on the obvious things, like a fuzzy head the next morning or a lighter wallet. But what’s really happening inside our bodies from the moment we take that first sip? Understanding the physical journey alcohol takes is a powerful first step in re-evaluating our relationship with it. From immediate changes in our mood and coordination to the long-term strain on our vital organs, alcohol leaves its mark in more ways than one. Knowing the science behind it all can give you the clarity and motivation to make more mindful choices for your health and well-being.
Ever wonder why you feel the effects of a drink so quickly? It’s because your body gets to work processing it almost immediately. Unlike food, alcohol doesn’t need much digestion. It’s absorbed directly into your bloodstream, which is why its impact can feel so sudden. Your body recognizes alcohol as a toxin and prioritizes getting rid of it. This metabolic process is a heavy lift, primarily handled by your liver, which works overtime to break it down and filter it out. The efficiency of this process depends on many factors, including how much you’ve had to drink, what you’ve eaten, and your own unique physiology.
The moment alcohol passes your lips, it begins its journey into your system. A small amount is absorbed through the lining of your stomach, but the majority passes into the small intestine, where it’s rapidly absorbed into your bloodstream. From there, it travels throughout your entire body, reaching your brain, heart, and other organs within minutes. This is why you might feel a shift in your mood or a sense of relaxation so soon after having a drink. The speed of this absorption explains how alcohol can quickly affect your judgment and coordination, as your blood alcohol content (BAC) rises.
Your liver is the star player when it comes to processing alcohol. It produces enzymes that break down alcohol in a two-step process. First, it converts alcohol into a toxic compound called acetaldehyde. Because acetaldehyde is harmful, the liver quickly works to break it down further into a less harmful substance called acetate, which is then converted into water and carbon dioxide for easy elimination. However, your liver can only metabolize a certain amount of alcohol per hour—roughly one standard drink. When you drink faster than your liver can keep up, the excess alcohol continues to circulate in your bloodstream, and the toxic acetaldehyde can build up, leading to liver damage over time.
The immediate consequences of drinking are often the most familiar. That pounding headache, wave of nausea, and general sense of regret after a night of overindulgence—collectively known as a hangover—are direct results of how alcohol interacts with your body. These short-term effects are your body’s way of signaling that it’s been pushed too far. In more serious cases, consuming a large amount of alcohol in a short time can lead to alcohol poisoning, a life-threatening emergency that requires immediate medical attention. Recognizing these signs is key to staying safe and making healthier choices.
If you’ve ever noticed you have to use the restroom more frequently when you’re drinking, you’re not imagining it. Alcohol is a diuretic, meaning it causes your body to lose more fluid than it takes in, leading to dehydration. This loss of fluids is a primary culprit behind many classic hangover symptoms, including thirst, headaches, fatigue, and dizziness. As your body works to rebalance itself, these uncomfortable effects serve as a stark reminder of the physical toll even a single night of heavy drinking can take. Staying hydrated is important, but the best way to avoid a hangover is to drink less.
Alcohol poisoning is a serious and potentially fatal consequence of drinking too much, too quickly. It occurs when a high concentration of alcohol in the blood begins to shut down critical areas of the brain that control breathing, heart rate, and body temperature. The signs of alcohol poisoning can include confusion, vomiting, seizures, dangerously slow breathing (less than eight breaths a minute), and pale or bluish skin. If you suspect someone has alcohol poisoning, it’s not something to sleep off. It’s a medical emergency that requires calling 911 immediately. Knowing the symptoms of alcohol poisoning can save a life.
While the short-term effects of alcohol are temporary, the consequences of long-term, heavy drinking can be lasting and severe. Over time, excessive alcohol use can cause significant damage to nearly every organ in your body. It can rewire your brain, weaken your heart, suppress your immune system, and disrupt your body’s delicate hormonal balance. These changes happen gradually, often without noticeable symptoms until serious damage has already been done. Understanding these risks is a crucial part of making informed decisions about your long-term health and creating a lifestyle that truly supports your well-being.
Your brain is particularly vulnerable to the effects of chronic alcohol use. Alcohol can interfere with communication pathways in the brain, affecting your ability to think clearly, remember things, and regulate your emotions. Over time, this can lead to permanent changes in brain structure and function. It can shrink brain tissue and damage nerve cells, contributing to cognitive decline and increasing the risk of neurological disorders. Protecting your brain is one of the most compelling reasons to practice mindful drinking and reduce your overall consumption.
While you might have heard that a glass of red wine can be good for your heart, heavy drinking tells a very different story. Excessive alcohol consumption is a major risk factor for cardiovascular problems. It can lead to high blood pressure, which strains your heart and arteries. It can also cause an irregular heartbeat (arrhythmia) and weaken the heart muscle itself, a condition known as alcoholic cardiomyopathy. This makes it harder for your heart to pump blood effectively, increasing your risk for heart failure and other serious complications.
A strong immune system is your body's first line of defense against illness, but alcohol can significantly weaken it. Even a single episode of heavy drinking can suppress your immune response for up to 24 hours. Over time, chronic alcohol use makes your body more susceptible to infections and diseases, from the common cold to more serious conditions like pneumonia. By reducing your alcohol intake, you give your immune system a better chance to function at its best and keep you healthy.
The long-term impact of alcohol extends deep into your body, affecting your bones, muscles, and pancreas. Chronic drinking can interfere with your body's ability to absorb calcium, leading to a loss of bone density and an increased risk of osteoporosis and fractures. It can also cause muscle weakness and cramping. Furthermore, alcohol is a leading cause of pancreatitis, a painful and dangerous inflammation of the pancreas that disrupts digestion and can lead to serious complications. These interconnected effects highlight how alcohol can systematically weaken the body's core structures.
Your body relies on a delicate balance of hormones to regulate everything from your mood and metabolism to your reproductive health. Alcohol can throw this system out of whack. In women, it can disrupt menstrual cycles and contribute to fertility problems. In men, it can lower testosterone levels, affecting libido and muscle mass. These hormonal disruptions can have wide-ranging effects on your overall health and well-being, underscoring the importance of moderation for maintaining your body's natural equilibrium.
The effects of alcohol extend far beyond individual health, creating ripples that touch families, communities, and society at large. This is the core of secondhand drinking—the negative consequences experienced by people due to someone else's alcohol consumption. These can range from emotional distress caused by a loved one's behavior to financial strain on a household. On a broader scale, alcohol-related issues contribute to public health crises, workplace productivity losses, and family breakdowns. Recognizing these widespread social costs reinforces that choosing to drink less isn't just a personal health decision; it's a positive action that benefits everyone around you.
The alcohol habits of those around us can affect us significantly.
It’s more than just being annoyed by a loud neighbor or cleaning up a mess you didn’t make. The emotional weight of someone else’s drinking can be heavy, leading to feelings of anxiety, frustration, and helplessness. It's a surprisingly common experience. One study of university students found that a staggering 84% had dealt with at least one negative secondhand effect from alcohol in just four weeks. What’s really telling is that this wasn't just happening to other partiers. Even 72% of students who rarely or never drank heavily still felt the impact. This shows just how far the ripples of one person's drinking can spread, creating stress and worry for those around them, regardless of their own habits.
The consequences of secondhand drinking can range from frustrating disruptions to deeply serious harm that affects personal safety and family stability. When someone drinks excessively, their behavior can become aggressive and unpredictable, increasing the risk of physical, mental, or emotional abuse for those they live with. Alcohol use is frequently connected to violence in the home, which can have devastating, long-term effects on partners and children. For kids, witnessing this can normalize aggression or lead them to cope in unhealthy ways later on. Over time, the strain of heavy drinking can completely erode trust and communication, leading to family breakdown, divorce, and neglect.
Drinking can promote other negative habits due to effects on our brain and body. Physically, we won’t feel great, and mentally we can feel more out of control, which impacts our motivation, confidence, and stress response.
Research shows that those who drink regularly are more likely to engage in other unhealthy habits. But their negative habits don’t affect affect just us. As author Jim Rohn said, “You’re the average of the five people you spend the most time with.” If those around us are engaging in negative habits, we’re more likely to do so as well.
Alcohol affects areas of our brain that control our thoughts and emotions. When alcohol is involved, it can bring out the worst in us, leading to behaviors we might not engage in otherwise. This includes increased irritability, aggression, or saying things we don’t mean, all of which can hurt our relationships. A study found that in the U.S., an estimated 53 million adults in the last 12 months experienced harm from secondhand drinking, including harassment, ruined property, physical aggression, accidents, and financial or family problems.
Their lowering of inhibitions can lead us to poor decisions, risky behavior, and strained connections that leave lasting scars on our relationships.
Drinking can strain relationships in many different ways. We may not see eye to eye with the other person’s drinking habits; alcohol can take priority over the relationship; and communication can suffer.
Relationships take time and effort, which alcohol can rob us of. Alcohol temporarily releases dopamine and serotonin, two “feel-good” hormones, which have us coming back for more. Before long, it can take control. When alcohol is in the driver’s seat, our judgment can be clouded, and we may choose drinking over maintaining meaningful relationships.
So, alcohol not only affects those drinking by straining relationships with others, but it can also make those on the receiving end feel hurt and isolated.
Alcohol impacts our thinking and movement, increasing the chance of risky behaviors and accidents. But alcohol-related accidents don’t just affect the individual who is doing the drinking. According to the National Highway Traffic Safety Administration, more than 11,000 lives are lost in the U.S. each year to drunk-driving accidents. Many of them involve victims who didn’t drink at all.
Even if the accident involves only the person drinking, it still impacts those around them. Have you ever lost a loved one and felt the deep void their loss created in your life? The same goes for alcohol-related accidents. Our actions affect those around us, even if we don’t mean for them to.
Alcohol can lead to financial fallout because drinking can directly impact our finances. The costs include the direct expense of buying alcohol and the indirect costs of transportation, post-drinking “drunchies,” employment, and more.
When finances suffer, our loved ones may need to pick up the slack. For example, we might not be able to pay the rent or the mortgage. If we were let go from work or needed to borrow money, we may increase the financial strain on our loved ones. All of these scenarios can cause financial problems for those around us, even if they’re not the ones drinking.
As we can see, alcohol is detrimental to the well-being of those who drink, but its effects are so widespread that even those around them can suffer. Let’s prevent hurting ourselves or others by making more positive life choices!
When someone else’s drinking starts to cast a shadow over your own life, it’s easy to feel powerless. You might find yourself walking on eggshells, cleaning up messes you didn’t make, or feeling a constant sense of anxiety. It’s a heavy burden to carry, and it’s important to remember that your feelings are valid. While you can’t control another person’s choices, you absolutely have control over how you respond and protect your own peace. Taking action isn’t about pointing fingers; it’s about reclaiming your well-being and setting the stage for a healthier dynamic for everyone involved.
Addressing this situation involves a two-part approach: building a strong support system for yourself and actively shaping a healthier environment around you. It starts with prioritizing your own mental and emotional health, because you can’t pour from an empty cup. From there, you can take small, deliberate steps to encourage more positive interactions and settings. Let’s look at how you can start putting these strategies into practice and find your footing again, even when the ground feels unsteady and the path forward seems unclear.
The first and most crucial step is to take care of yourself. The negative consequences of someone else's drinking, often called "secondhand effects," are incredibly common. One study found that a staggering 84% of college students experienced at least one secondhand effect in just four weeks, ranging from interrupted sleep to having to care for an intoxicated person. These experiences can take a significant emotional toll, leaving you feeling drained and isolated. Recognizing that you’re not alone in this is a powerful starting point for healing and moving forward.
Actively seeking support is a sign of strength, not weakness. This can look like talking to a therapist, joining a support group like Al-Anon, or connecting with an online community. Finding people who understand what you’re going through can provide immense relief and perspective. In the Reframe app, our community forum is a safe space where members share their journeys, offer encouragement, and discuss the challenges of managing relationships with alcohol. Surrounding yourself with understanding voices helps you build resilience and reinforces that your well-being matters.
Creating a healthier environment is another proactive step you can take. This doesn’t mean you have to become the "alcohol police," but you can champion activities and spaces that don’t revolve around drinking. Suggest a hike, a movie night, a cooking class, or a visit to a museum for your next get-together. By offering fun, alcohol-free alternatives, you shift the focus toward connection and shared experiences rather than consumption. Over time, this can help reshape social norms within your circle of friends or family, making it easier for everyone to make healthier choices.
You can also set clear boundaries to protect your space and energy. This might mean leaving a party when the drinking becomes excessive or creating alcohol-free zones in your home. If financial strain is a secondhand effect you're experiencing, opening a gentle conversation about shared goals can be helpful. Tools like an alcohol spending calculator can illustrate the financial impact in a neutral, data-driven way. The goal is to foster an environment that supports everyone’s health and reduces the opportunities for alcohol-related harm, giving you back a sense of control.
Whether we mean to or not, our actions affect others. Being more intentional with our actions is beneficial to our own well-being and that of others. There are many ways we can take better care of ourselves and nurture our relationships at the same time.
Just like negative drinking behaviors cause harm to those around us, healthy behaviors can have a positive impact. By implementing these practices, we can take care of ourselves and our loved ones.
While drinking may seem like a personal choice, its effects often reach much further than we realize. The secondhand harm — whether physical, emotional, or financial — can deeply impact the lives of those around us. Understanding these collateral consequences is crucial in helping us make more mindful decisions about our drinking to foster healthier environments, not only for ourselves but our loved ones. Let’s raise a toast to making more intentional choices that keep the good times going for everyone!
"Secondhand drinking" sounds serious. Does it only apply to situations with extreme alcohol abuse? Not at all. While it certainly includes serious situations, secondhand drinking covers a wide spectrum of experiences. It can be the low-grade anxiety you feel when a partner has one too many and you know they'll be irritable tomorrow. It could be the frustration of your plans getting canceled because a friend is too hungover, or the financial strain of constantly covering for someone. If someone else's drinking negatively affects your life in any way, big or small, that's secondhand drinking.
How can I tell if I'm being overly sensitive or if someone's drinking is genuinely a problem for me? This is a common concern, but it's important to trust your feelings. The focus isn't on diagnosing their behavior, but on acknowledging your own experience. If their drinking consistently causes you stress, makes you feel unsafe, creates conflict, or forces you to alter your own behavior to accommodate them, then it's a genuine issue for you. Your peace and well-being are valid benchmarks, and you don't need to justify feeling uncomfortable.
My friend's drinking makes me uncomfortable, but I don't want to create conflict. What can I do? You don't have to stage a dramatic intervention to protect your peace. A great approach is to start suggesting activities that don't revolve around bars or alcohol. Think about planning a hike, a game night, or trying a new restaurant that's known for its food, not its cocktails. You can also set personal boundaries, like deciding to head home when the drinking gets heavy. This is about controlling your own environment and experience, not controlling their choices.
I think my own drinking might be affecting my relationships. What's a good first step to take? The fact that you're asking this question shows incredible self-awareness, and that's the most important part. A simple, powerful first step is to get curious. Try tracking your drinks for a week or two without any pressure to change. Just observe. This helps you see your patterns clearly. From there, you can make a small, specific goal, like planning one alcohol-free social event or setting a firm end time for a night out.
The article mentions that alcohol can lead to other unhealthy choices. How does that work? It's a bit of a domino effect. Alcohol lowers your inhibitions and can disrupt your body's natural rhythms. After a night of drinking, you might feel too tired or unmotivated to exercise the next day. Poor sleep can lead to cravings for high-sugar or fatty foods to get an energy spike. This cycle can throw off your healthy routines, making it harder to maintain the positive habits that support your overall well-being.
Curious about how old is Gisele Bündchen and her journey to sobriety? Discover how quitting alcohol transformed her life and well-being.
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 hundreds 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!
Gisele Bündchen has been a household name since a modeling scout discovered her in a Brazilian shopping mall back in 1994. With such a long and iconic career, it's natural to wonder, how old is Gisele Bündchen and what's her secret to looking so vibrant? While she's known for yoga and clean eating, one of her biggest wellness upgrades was surprisingly recent. She decided to stop drinking. The story of Gisele Bündchen and alcohol is powerful. She realized that even a nightly glass of wine was getting in the way of the clarity and energy she wanted.
Discovery remained a running theme throughout the supermodel’s life. And it’s not always been about fashion. Her latest discovery? A life without drinking. Ready to dig into the details and maybe get inspired to do the same? Let’s dive in!
If you were around in the ‘90s, chances are you remember Gisele as one of the legendary Victoria’s Secret “angels” sporting luxurious white wings. But there’s a lot more to Gisele! Here’s a brief tour of her life path that eventually led to her ditching alcohol:
As we can see, even supermodels are not free from anxiety! It’s something that many of us struggle with. According to the Mental Health Foundation, over a third of us tend to feel anxious or depressed about our bodies. Unfortunately, many turn to alcohol as a way to numb these feelings.
And if back problems are common in the modeling world, substance use is sometimes part of the fallout. One study found that 35% of fashion models who were surveyed reported drinking on a regular basis, compared to 12% of the controls.
Drawn more and more to the healing power of nature and away from artificial “fixes” to life’s problems, Gisele has continued to revamp her life over the past few years. One of the main changes she made? In 2022, the supermodel said goodbye to alcohol for good.
Gisele Bündchen, born in Brazil on July 20, 1980, is known globally as a supermodel, but she's also a passionate activist and a devoted mother. From 2009 to 2022, she was married to NFL quarterback Tom Brady, and they share two children, Benjamin and Vivian. She often speaks about the central role family plays in her life, emphasizing her commitment to raising her children with strong values and a deep connection to nature. This focus on family and personal well-being is a consistent theme in her public life and has shaped many of her choices, both personal and professional.
Her modeling career took off after being discovered in a shopping mall at just 14, and she quickly became one of the world's highest-paid models. She’s widely credited with ushering in a new era for the industry, shifting the standard away from the "heroin chic" look of the 1990s toward a healthier and more vibrant image. Her business ventures, including a popular shoe line and an eco-conscious skincare brand, reflect this same commitment to wellness and sustainability. Her influence also extends into entertainment, with acting roles in films like The Devil Wears Prada. This versatility has kept her in the public eye for decades, and you can see a full list of her work on her IMDb page.
Although Gisele was no stranger to boozy galas and backstage drinks, tuning in to her body made her hear the message loud and clear: alcohol was taking more than it was giving. For more info, check out “10 Benefits of an Alcohol-Free Lifestyle.” For now, let’s take a closer look at how her life changed as a result of kicking booze (in Jimmy Choo stilettos!).
While many of us fall into the pattern of reaching for a glass of cabernet as a nightcap, alcohol actually sabotages our sleep. While booze does, indeed, send us off into dreamland (sometimes right on our friend’s living room couch), the sleep we end up getting isn’t restorative: more often than not, we’re in for a rocky ride and a rude awakening.
For one thing, alcohol throws a wrench in our natural sleep cycle, robbing us of the most restorative REM stage. Moreover, in an effort to counterbalance alcohol’s depressant effects, our brain releases excitatory chemicals that make the second half of the night restless and fragmented.
And we certainly don’t end up looking like a supermodel when we wake up: instead we feel groggy, dehydrated, and unrefreshed, even if we spent more hours than usual under the covers (or on top of them, thanks to alcohol-related night sweats).
Quality sleep, in turn, is key to keeping this vehicle running through nightly tune-ups. Gisele experienced this transformation firsthand. As she told Elle,
“When I’m not drinking, I’m sleeping much better. You have to be loving to yourself. You ask a lot of your body, you’ve got to do a reset. You have got to take care of this only vehicle you got, right?”
And that was just the beginning! Leaving alcohol behind comes with many additional perks.
Ever tried to calculate a tip while tipsy or help the kids with math homework while nursing a hangover? Alcohol doesn’t just sabotage our nights — our daytime brainpower takes a hit too. As a depressant, booze slows down activity in the prefrontal cortex — the higher-order thinking part of the brain. It also tampers with the hippocampus — the brain’s memory center. The result? We wake up the next day having no idea who got married and who didn’t on that Love Is Blind finale we watched. Worse still, we might be missing entire chunks of the night altogether.
And it doesn’t end there. Science shows that the dehydration, inflammation, and sleep disruption caused by alcohol can lead to brain fog — a fuzzy fatigue that makes it difficult to think clearly, solve problems, and follow conversations.
Gisele is no stranger to alcohol-induced brain fog. Now, she revels in the clarity and sharpness that a booze-free life has brought. As she told People, “I became more clear … I felt a bit more foggy before. Now I'm very sharp and very present and I notice things that I didn't notice before.”
These cognitive improvements, in turn, are within reach for all of us. When we leave alcohol behind, our brain has a chance to recover — and if our kids need help with their math homework, our odds of solving those equations become far more likely.
While we might think that a round of cocktails makes us more social or a glass of pinot is the key to relaxing at night, these “benefits” are largely an illusion. The “sociable” feeling is really disinhibition that’s far more likely to lead to embarrassing phone calls, hasty comments, and next-day regrets. And while “mommy wine culture” might have us believe that “Mama needs her wine,” science shows that ditching the drink bodes better for our parenting skills — and Gisele is living proof of that.
In a Vanity Fair interview, Gisele explained that quitting drinking improved her relationships across the board:
“When you feel good, you’re a better mom, you’re a better friend, you’re calmer, you’re more patient, you’re more loving, you’re more grounded. So you can’t feel guilty about prioritizing yourself. Because that’s loving you and loving the people you love the most, which are going to be impacted by how well you are. Because if you’re sick, everyone hurts.”
Want to learn more about alcohol’s effects on our mood and mental health? Check out “Understanding How Alcohol Affects Mood Stability” and “The Positive Impacts of Sobriety on Mental Health: Reduced Anxiety, Depression, and Improved Emotional Well-Being.”
Now, the million-dollar question: how did she do it? The truth is, Gisele had a bit of a leg up when it came to quitting drinking (and not just because she’s taller than most). She’d been developing several key habits that made saying goodbye to alcohol the natural next step in her journey to better health. The great news? These are habits we can all start building today!
Over the last 10 years or so, Gisele has made self-care a priority. Here’s how she describes it:
“Sometimes, we can get so disconnected from our bodies because we are running away from ourselves, so we just keep adding more things for us to do … Give me anything to eat, give me anything to drink. You’re just in this mode. I feel like whenever you can bring yourself back into feeling your body and just being present, it’s great.”
Coming “back to her body” was a gradual process. Gisele started incorporating herbal supplements, tweaking her diet, and dipping her toes into meditation and breath work (more on that later!).
The result, she says, was nothing short of miraculous:
“My life changed completely. It was like a rebirth … It was a process though. We’re habitual beings. We want to do the same things because it just feels comfortable. So I had to replace all those habits that were killing me for habits that were giving me a new life. Instead of waking up with two cigarettes and a mocha frappuccino with whipped cream, I would wake up and go for a jog and come back and do an hour of breath work and yoga. Everything changed.”
One running theme here is building awareness of our body, mind, and external environment. It’s all about mindfulness — the ability to observe the world inside and outside of ourselves without judgment to see where changes might serve us well. This mindful awareness, in turn, is the first step to leaving alcohol behind: by helping us see that booze is taking more from us without following through on the empty promises, it helps us set the foundation for change.
Tip: Start building awareness of your daily habits and keep a journal to track your findings. Track your alcohol intake, as well as your stress levels, mood, and any other patterns that show up. Remember — this isn’t about judgment! We’re just gathering information to see where changes might make our lives easier and more joyful. Check out “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety” for inspiration! Also take a look at the benefits of habit stacking.
Long before Gisele said goodbye to alcohol, she made another pivotal change that laid the groundwork for her wellness transformation. Back in 2003, she decided to break free from the “hamster wheel” lifestyle by quitting smoking. This wasn't just about dropping a bad habit; it was a conscious choice to build a healthier life for herself. As she powerfully stated, she had to “replace all those habits that were killing me for habits that were giving me a new life.” This mindset of active replacement, rather than simple removal, is a cornerstone of lasting change. By choosing to quit smoking, she set a positive cycle in motion, building the momentum and self-awareness that would eventually lead her to re-evaluate her relationship with alcohol, too. It’s a perfect example of how one healthy decision can become the first step toward a complete and meaningful lifestyle shift.
Gisele has been a daily meditator for decades, starting in her twenties. These days she’s still going strong — the supermodel has even helped start a meditation program in her children’s school.
Meditation has also helped Gisele through some tough times. Here’s what she told People:
“It's like taking a step back and observing it like a movie, the situation happening … And even though you feel the emotions, you're not attached to them. It's not attaching to the emotions, it's observing them. And when you observe them, you can take this little step of separation. It can allow you to take a breath and come in from a place where it's not reactive, but it's more proactive. You're like, okay, let me assess.”
And when it comes to leaving alcohol behind, meditation is as close to a superpower as we can get. It’s all about getting out of “default mode network” where rumination rules and habitual, self-referential thinking thrives. Meditation is also a science-backed way to boost neuroplasticity — the brain’s ability to rewire itself — which is key to changing our behavioral patterns around alcohol and our relationship with it. (Check out “How Can Meditation Help Me Overcome Alcohol Misuse?” to learn more.)
Tip: Get a meditation practice going. Whichever method you choose — whether it’s traditional sitting meditation, sound healing, visualization, or walking meditation — commit to doing it for at least 10 minutes every day, then gradually increase the time.
Gisele has been a dedicated practitioner of Transcendental Meditation for decades, a practice she started in her early twenties. This commitment to mindfulness has been a cornerstone of her journey toward sobriety and overall well-being. She describes the experience as being able to observe life's challenges with a sense of detachment: "It's like taking a step back and observing it like a movie... And even though you feel the emotions, you're not attached to them." This ability to observe rather than react has given her the clarity and calm to handle difficult situations. Her belief in its power is so strong that she even helped establish a meditation program in her children's school.
The benefits Gisele experiences are backed by science. Research shows that meditation can promote neuroplasticity, the brain's ability to form new connections and pathways. This is essential for changing ingrained behavioral patterns, especially around alcohol. By practicing meditation, you can improve cognitive functions and reduce the impulse to fall back on habitual, less-healthy behaviors. For Gisele, meditation became a powerful tool for self-awareness and emotional regulation, a vital part of her life after quitting alcohol. As she puts it, "You have to be loving to yourself. You ask a lot of your body, you’ve got to do a reset."
It’ll come as no surprise that Gisele is no stranger to exercise. She kicks off every day with a 5 a.m. workout following her meditation routine. And it’s not just to keep her modelesque proportions. With her “body is a temple” mantra, Gisele’s daily workout is all about celebrating strength and vitality that comes with taking care of herself. As she says in another People interview:
“I’m just so grateful I have this body, I truly am. Now I’ve learned — because I wasn’t so good in my 20s or my teens — I realized my body is my temple and I really want to enjoy it. So for me, moving my body is huge.”
Even being pregnant didn’t stop her! As Gisele told Vogue in 2010,
“I did kung fu up until two weeks before Benjamin was born, and yoga three days a week. I think a lot of people get pregnant and decide they can turn into garbage disposals. I was mindful about what I ate, and I gained only 30 pounds.”
And while everyone’s body is different (both during pregnancy and at other stages of life), it’s good to keep up a healthy level of activity.
Regular exercise is also a game changer in the alcohol journey. Science shows that exercise helps us coast through cravings while boosting physical resilience, lowering stress, and increasing endorphin levels.
Tip: Incorporate movement into your day. If a long workout feels overwhelming, break it up into 10-minute chunks throughout the day. Do something that feels fun — whether it’s running, dancing to ABBA in the living room, or throwing some double jabs to a YouTube kickboxing video, anything that gets you moving and breaking a sweat “counts.”
It was actually her son who first got into Brazilian Jiu-Jitsu (BJJ), but Gisele soon followed him onto the mat. She’s found that the discipline is much more than a physical workout; it’s a way to build mental clarity and emotional resilience. For Gisele, BJJ has been a powerful tool for personal growth, helping her connect with her body and develop a deeper sense of self-awareness that supports her sober lifestyle. Instead of numbing her feelings, she’s learning to embrace vulnerability and build confidence from within. Her commitment is impressive—she earned her purple belt in just two years, a significant achievement that shows how deeply this practice aligns with her holistic approach to health.
And let’s not forget nutrition! What we fuel our body with matters, and Gisele knows firsthand what a difference our diet makes when it comes to our well-being. A loyal fan of the Food Fix by physician Mark Hyman, Gisele has helped spread the word about the power of nutrition:
“Food Fix shines a light on what is happening with our food system while sharing ways for readers to make a real change … Dr. Hyman’s book inspires us to set out on a path to improve our personal health and, at the same time, the health of our planet.”
Hyman’s famous “Pegan Diet” blends features of Paleo and vegan lifestyles and is guided by the principle that what’s “good for the environment will also be good for you.” Some highlights? Eating mostly whole plants, incorporating nuts and seeds, steering clear of pesticides, hormones, and various additives, and going for “regeneratively raised animal products whenever possible.”
Given that alcohol throws a wrench in the way our body absorbs nutrients, disrupts the gut microbiota, and interferes with metabolism, a healthy diet is key for a successful alcohol journey. The right foods can make all the difference!
Tip: Make some small changes in your diet by adding colorful fruits and veggies to replenish vitamin and mineral stores. When it comes to your meals, go for whole grains, lean proteins, and healthy fats (salmon and avocados are great sources)!
Gisele frequently shares her love of nature with her social media followers:
“Mother Nature is our greatest teacher … She shows us that everything is interconnected and interdependent. Her power comes from her diversity and it depends on it for its survival.”
To boost her health even more while tapping into the healing powers of nature, Gisele opts for natural remedies over pharmaceuticals whenever possible. Here are some of her specialties:
What do these natural remedies have to do with the alcohol journey? Plenty. For one thing, certain herbal supplements — such as milk thistle or apple cider vinegar — have been shown to reduce cravings and help our body heal from alcohol misuse. (Check out “Natural Herbs and Foods to Cleanse Your System from Alcohol” to learn more.)
Even more importantly, leaning into natural cures helps us shift into a healthier mindset that steers us away from dependence on substances such as alcohol. It’s a hands-on mindfulness practice that lets us connect with the power of the natural world by getting “back to basics” and feeling the freedom that self-reliance brings.
Tip: Experiment with aromatherapy to see how essential oils can give your alcohol journey an extra boost. For example, lavender or chamomile have been shown to reduce anxiety, depression, and stress, making them a great alternative to that glass of cabernet at night.
And speaking of changing mindsets, shifting the way we see alcohol is ultimately the most important piece of the puzzle when it comes to leaving it behind. Gisele was able to look at her drinking patterns objectively, coming to the conclusion that it simply wasn’t conducive to becoming the best version of herself. As she told People,
“It's socially accepted to have a glass of wine. And people even say, ‘Oh, it's healthy for you.’ Well, it is not healthy for me. If you want to ask of your body what I ask of my body, which is a lot, I can't be having all these things (alcohol, caffeine) because they add up.”
Instead, she continues to rely on the healthy coping strategies and tools she’s gathered over the years, effectively replacing the dependence on booze with a better obsession — health. As she explains, “I get to have all these incredible tools that I can use to support me feeling like my best self. And that’s how I see it … You get addicted to it, in a good way.”
Tip: Challenge any cognitive distortions you might hold about booze (for example, thinking that you need alcohol to socialize) and replace them with views that are more in line with your goals. At the same time, continue adding meaningful activities to your booze-free life. Check out “Alternatives To Drinking Alcohol: Exploring Life Beyond Booze” for inspiration!
Gisele’s journey toward a healthier, more present life didn’t just stop with her own well-being. With the newfound clarity and energy that came from leaving alcohol behind, she has poured even more of herself into the causes she’s passionate about. Her commitment to self-care extends outward, blossoming into a deep dedication to caring for the planet and its people. It’s a powerful reminder that when we heal ourselves, we’re better equipped to help heal the world around us. Her work goes far beyond the fashion world, showing a consistent and heartfelt dedication to making a tangible difference.
Gisele’s love for nature isn't just a personal philosophy; it's a public mission. For years, she has served as a Goodwill Ambassador for the United Nations Environment Programme, using her global platform to advocate for our planet. Her efforts are deeply rooted in her home country, with a special focus on protecting Brazil’s Amazon and Atlantic Forests. She even started the "Clean Water Project" to restore riparian forests in her hometown. This passion also weaves into her business ventures, from donating proceeds from her Ipanema flip-flop line to environmental causes to executive producing the documentary Kiss the Ground, which explores regenerative agriculture as a solution to climate change. It’s clear her connection to the earth is a driving force in her life.
Beyond her environmental work, Gisele has a long history of supporting humanitarian efforts. She has consistently lent her voice and resources to organizations like Save the Children, the Red Cross, and Doctors Without Borders, which provide critical aid to those in need around the globe. Her generosity is more than just talk; following the devastating earthquake in Haiti in 2010, she donated $1.5 million to the Red Cross to support relief efforts. More recently, she established the Luz Alliance fund to provide food and aid to families in Brazil during the pandemic. Her actions show a deep-seated compassion and a commitment to using her influence to lift others up during their most challenging times.
Feeling inspired by Gisele? Here are some tips on how to start drinking less — or quit altogether!
Track your patterns. First, take stock of the situation: how much are you drinking? Do you ever end up drinking more than you planned? This isn’t about judgment — we’re just getting the lay of the land.
Set your goals. Decide how much you want to reduce your drinking (or if you want to quit altogether). Write down your goals somewhere visible and tell an accountability buddy to make the commitment stick. You can also try out SMART goals for a more structured approach!
Find your people. With the sober curious movement in full swing, there are plenty of potential supports out there. Find friends and family members who have ditched booze themselves and are in support of your choices. And don’t forget the digital world! These days it’s easier than ever to connect with others who are living a similar lifestyle and have been where you are. Check out the Reframe Forum today!
Need more motivation? Check out “Alcohol-Free Living: 8 Tips To Help You Stay Sober.” And remember, Reframe is here to help you every step of the way!
As we’ve learned from Gisele, it’s never too late to ditch booze and develop healthier coping mechanisms. The trick is to start small, and before we know it, we’re living a happier, healthier lifestyle!
Why did Gisele Bündchen decide to stop drinking? It wasn't one big moment, but a gradual realization. Gisele recognized that even her nightly glass of wine was getting in the way of the life she wanted to live. She felt that alcohol created a mental fogginess that kept her from being truly present and sharp. Ultimately, she chose to stop drinking because she wanted more clarity, better sleep, and a deeper connection with herself and her body.
I'm not a supermodel. How can I apply Gisele's methods to my own life? You don't need a celebrity lifestyle to benefit from her approach. The core of her method is about starting small and building healthier habits that replace the role alcohol once played. You can begin by incorporating a short daily walk, trying a five-minute guided meditation, or simply paying more attention to how different foods make you feel. The key is consistency, not perfection. Her journey shows that small, mindful changes add up to a significant transformation over time.
What was the biggest benefit Gisele experienced after quitting alcohol? While she noticed many positive changes, the most impactful one was a profound sense of mental clarity. She has described feeling "very sharp and very present," noticing things she hadn't before. This newfound sharpness didn't just improve her focus; it also strengthened her relationships, allowing her to be a more patient and grounded mother and friend.
Did Gisele quit alcohol cold turkey? Her decision to quit drinking was part of a much longer wellness journey. Years before she gave up alcohol, she had already quit smoking and was actively building a foundation of healthy habits, including daily meditation, regular exercise, and mindful nutrition. These practices made quitting alcohol feel like the natural next step, rather than a sudden and difficult break from her entire lifestyle.
I don't think I need to quit drinking entirely like Gisele. Is her story still relevant? Absolutely. Gisele's story is less about total abstinence and more about intentional living. It’s a powerful example of what can happen when you pause and honestly assess how alcohol affects your well-being. Her journey can inspire you to become more mindful of your own habits and decide what role, if any, you want alcohol to have in your life. The goal is to make choices that leave you feeling your best, whether that means cutting back or quitting altogether.
Gisele Bündchen has been a household name since a modeling scout discovered her in a Brazilian shopping mall back in 1994. With such a long and iconic career, it's natural to wonder, how old is Gisele Bündchen and what's her secret to looking so vibrant? While she's known for yoga and clean eating, one of her biggest wellness upgrades was surprisingly recent. She decided to stop drinking. The story of Gisele Bündchen and alcohol is powerful. She realized that even a nightly glass of wine was getting in the way of the clarity and energy she wanted.
Discovery remained a running theme throughout the supermodel’s life. And it’s not always been about fashion. Her latest discovery? A life without drinking. Ready to dig into the details and maybe get inspired to do the same? Let’s dive in!
If you were around in the ‘90s, chances are you remember Gisele as one of the legendary Victoria’s Secret “angels” sporting luxurious white wings. But there’s a lot more to Gisele! Here’s a brief tour of her life path that eventually led to her ditching alcohol:
As we can see, even supermodels are not free from anxiety! It’s something that many of us struggle with. According to the Mental Health Foundation, over a third of us tend to feel anxious or depressed about our bodies. Unfortunately, many turn to alcohol as a way to numb these feelings.
And if back problems are common in the modeling world, substance use is sometimes part of the fallout. One study found that 35% of fashion models who were surveyed reported drinking on a regular basis, compared to 12% of the controls.
Drawn more and more to the healing power of nature and away from artificial “fixes” to life’s problems, Gisele has continued to revamp her life over the past few years. One of the main changes she made? In 2022, the supermodel said goodbye to alcohol for good.
Gisele Bündchen, born in Brazil on July 20, 1980, is known globally as a supermodel, but she's also a passionate activist and a devoted mother. From 2009 to 2022, she was married to NFL quarterback Tom Brady, and they share two children, Benjamin and Vivian. She often speaks about the central role family plays in her life, emphasizing her commitment to raising her children with strong values and a deep connection to nature. This focus on family and personal well-being is a consistent theme in her public life and has shaped many of her choices, both personal and professional.
Her modeling career took off after being discovered in a shopping mall at just 14, and she quickly became one of the world's highest-paid models. She’s widely credited with ushering in a new era for the industry, shifting the standard away from the "heroin chic" look of the 1990s toward a healthier and more vibrant image. Her business ventures, including a popular shoe line and an eco-conscious skincare brand, reflect this same commitment to wellness and sustainability. Her influence also extends into entertainment, with acting roles in films like The Devil Wears Prada. This versatility has kept her in the public eye for decades, and you can see a full list of her work on her IMDb page.
Although Gisele was no stranger to boozy galas and backstage drinks, tuning in to her body made her hear the message loud and clear: alcohol was taking more than it was giving. For more info, check out “10 Benefits of an Alcohol-Free Lifestyle.” For now, let’s take a closer look at how her life changed as a result of kicking booze (in Jimmy Choo stilettos!).
While many of us fall into the pattern of reaching for a glass of cabernet as a nightcap, alcohol actually sabotages our sleep. While booze does, indeed, send us off into dreamland (sometimes right on our friend’s living room couch), the sleep we end up getting isn’t restorative: more often than not, we’re in for a rocky ride and a rude awakening.
For one thing, alcohol throws a wrench in our natural sleep cycle, robbing us of the most restorative REM stage. Moreover, in an effort to counterbalance alcohol’s depressant effects, our brain releases excitatory chemicals that make the second half of the night restless and fragmented.
And we certainly don’t end up looking like a supermodel when we wake up: instead we feel groggy, dehydrated, and unrefreshed, even if we spent more hours than usual under the covers (or on top of them, thanks to alcohol-related night sweats).
Quality sleep, in turn, is key to keeping this vehicle running through nightly tune-ups. Gisele experienced this transformation firsthand. As she told Elle,
“When I’m not drinking, I’m sleeping much better. You have to be loving to yourself. You ask a lot of your body, you’ve got to do a reset. You have got to take care of this only vehicle you got, right?”
And that was just the beginning! Leaving alcohol behind comes with many additional perks.
Ever tried to calculate a tip while tipsy or help the kids with math homework while nursing a hangover? Alcohol doesn’t just sabotage our nights — our daytime brainpower takes a hit too. As a depressant, booze slows down activity in the prefrontal cortex — the higher-order thinking part of the brain. It also tampers with the hippocampus — the brain’s memory center. The result? We wake up the next day having no idea who got married and who didn’t on that Love Is Blind finale we watched. Worse still, we might be missing entire chunks of the night altogether.
And it doesn’t end there. Science shows that the dehydration, inflammation, and sleep disruption caused by alcohol can lead to brain fog — a fuzzy fatigue that makes it difficult to think clearly, solve problems, and follow conversations.
Gisele is no stranger to alcohol-induced brain fog. Now, she revels in the clarity and sharpness that a booze-free life has brought. As she told People, “I became more clear … I felt a bit more foggy before. Now I'm very sharp and very present and I notice things that I didn't notice before.”
These cognitive improvements, in turn, are within reach for all of us. When we leave alcohol behind, our brain has a chance to recover — and if our kids need help with their math homework, our odds of solving those equations become far more likely.
While we might think that a round of cocktails makes us more social or a glass of pinot is the key to relaxing at night, these “benefits” are largely an illusion. The “sociable” feeling is really disinhibition that’s far more likely to lead to embarrassing phone calls, hasty comments, and next-day regrets. And while “mommy wine culture” might have us believe that “Mama needs her wine,” science shows that ditching the drink bodes better for our parenting skills — and Gisele is living proof of that.
In a Vanity Fair interview, Gisele explained that quitting drinking improved her relationships across the board:
“When you feel good, you’re a better mom, you’re a better friend, you’re calmer, you’re more patient, you’re more loving, you’re more grounded. So you can’t feel guilty about prioritizing yourself. Because that’s loving you and loving the people you love the most, which are going to be impacted by how well you are. Because if you’re sick, everyone hurts.”
Want to learn more about alcohol’s effects on our mood and mental health? Check out “Understanding How Alcohol Affects Mood Stability” and “The Positive Impacts of Sobriety on Mental Health: Reduced Anxiety, Depression, and Improved Emotional Well-Being.”
Now, the million-dollar question: how did she do it? The truth is, Gisele had a bit of a leg up when it came to quitting drinking (and not just because she’s taller than most). She’d been developing several key habits that made saying goodbye to alcohol the natural next step in her journey to better health. The great news? These are habits we can all start building today!
Over the last 10 years or so, Gisele has made self-care a priority. Here’s how she describes it:
“Sometimes, we can get so disconnected from our bodies because we are running away from ourselves, so we just keep adding more things for us to do … Give me anything to eat, give me anything to drink. You’re just in this mode. I feel like whenever you can bring yourself back into feeling your body and just being present, it’s great.”
Coming “back to her body” was a gradual process. Gisele started incorporating herbal supplements, tweaking her diet, and dipping her toes into meditation and breath work (more on that later!).
The result, she says, was nothing short of miraculous:
“My life changed completely. It was like a rebirth … It was a process though. We’re habitual beings. We want to do the same things because it just feels comfortable. So I had to replace all those habits that were killing me for habits that were giving me a new life. Instead of waking up with two cigarettes and a mocha frappuccino with whipped cream, I would wake up and go for a jog and come back and do an hour of breath work and yoga. Everything changed.”
One running theme here is building awareness of our body, mind, and external environment. It’s all about mindfulness — the ability to observe the world inside and outside of ourselves without judgment to see where changes might serve us well. This mindful awareness, in turn, is the first step to leaving alcohol behind: by helping us see that booze is taking more from us without following through on the empty promises, it helps us set the foundation for change.
Tip: Start building awareness of your daily habits and keep a journal to track your findings. Track your alcohol intake, as well as your stress levels, mood, and any other patterns that show up. Remember — this isn’t about judgment! We’re just gathering information to see where changes might make our lives easier and more joyful. Check out “Practical Tips for Incorporating Mindful Living Practices to Support Sobriety” for inspiration! Also take a look at the benefits of habit stacking.
Long before Gisele said goodbye to alcohol, she made another pivotal change that laid the groundwork for her wellness transformation. Back in 2003, she decided to break free from the “hamster wheel” lifestyle by quitting smoking. This wasn't just about dropping a bad habit; it was a conscious choice to build a healthier life for herself. As she powerfully stated, she had to “replace all those habits that were killing me for habits that were giving me a new life.” This mindset of active replacement, rather than simple removal, is a cornerstone of lasting change. By choosing to quit smoking, she set a positive cycle in motion, building the momentum and self-awareness that would eventually lead her to re-evaluate her relationship with alcohol, too. It’s a perfect example of how one healthy decision can become the first step toward a complete and meaningful lifestyle shift.
Gisele has been a daily meditator for decades, starting in her twenties. These days she’s still going strong — the supermodel has even helped start a meditation program in her children’s school.
Meditation has also helped Gisele through some tough times. Here’s what she told People:
“It's like taking a step back and observing it like a movie, the situation happening … And even though you feel the emotions, you're not attached to them. It's not attaching to the emotions, it's observing them. And when you observe them, you can take this little step of separation. It can allow you to take a breath and come in from a place where it's not reactive, but it's more proactive. You're like, okay, let me assess.”
And when it comes to leaving alcohol behind, meditation is as close to a superpower as we can get. It’s all about getting out of “default mode network” where rumination rules and habitual, self-referential thinking thrives. Meditation is also a science-backed way to boost neuroplasticity — the brain’s ability to rewire itself — which is key to changing our behavioral patterns around alcohol and our relationship with it. (Check out “How Can Meditation Help Me Overcome Alcohol Misuse?” to learn more.)
Tip: Get a meditation practice going. Whichever method you choose — whether it’s traditional sitting meditation, sound healing, visualization, or walking meditation — commit to doing it for at least 10 minutes every day, then gradually increase the time.
Gisele has been a dedicated practitioner of Transcendental Meditation for decades, a practice she started in her early twenties. This commitment to mindfulness has been a cornerstone of her journey toward sobriety and overall well-being. She describes the experience as being able to observe life's challenges with a sense of detachment: "It's like taking a step back and observing it like a movie... And even though you feel the emotions, you're not attached to them." This ability to observe rather than react has given her the clarity and calm to handle difficult situations. Her belief in its power is so strong that she even helped establish a meditation program in her children's school.
The benefits Gisele experiences are backed by science. Research shows that meditation can promote neuroplasticity, the brain's ability to form new connections and pathways. This is essential for changing ingrained behavioral patterns, especially around alcohol. By practicing meditation, you can improve cognitive functions and reduce the impulse to fall back on habitual, less-healthy behaviors. For Gisele, meditation became a powerful tool for self-awareness and emotional regulation, a vital part of her life after quitting alcohol. As she puts it, "You have to be loving to yourself. You ask a lot of your body, you’ve got to do a reset."
It’ll come as no surprise that Gisele is no stranger to exercise. She kicks off every day with a 5 a.m. workout following her meditation routine. And it’s not just to keep her modelesque proportions. With her “body is a temple” mantra, Gisele’s daily workout is all about celebrating strength and vitality that comes with taking care of herself. As she says in another People interview:
“I’m just so grateful I have this body, I truly am. Now I’ve learned — because I wasn’t so good in my 20s or my teens — I realized my body is my temple and I really want to enjoy it. So for me, moving my body is huge.”
Even being pregnant didn’t stop her! As Gisele told Vogue in 2010,
“I did kung fu up until two weeks before Benjamin was born, and yoga three days a week. I think a lot of people get pregnant and decide they can turn into garbage disposals. I was mindful about what I ate, and I gained only 30 pounds.”
And while everyone’s body is different (both during pregnancy and at other stages of life), it’s good to keep up a healthy level of activity.
Regular exercise is also a game changer in the alcohol journey. Science shows that exercise helps us coast through cravings while boosting physical resilience, lowering stress, and increasing endorphin levels.
Tip: Incorporate movement into your day. If a long workout feels overwhelming, break it up into 10-minute chunks throughout the day. Do something that feels fun — whether it’s running, dancing to ABBA in the living room, or throwing some double jabs to a YouTube kickboxing video, anything that gets you moving and breaking a sweat “counts.”
It was actually her son who first got into Brazilian Jiu-Jitsu (BJJ), but Gisele soon followed him onto the mat. She’s found that the discipline is much more than a physical workout; it’s a way to build mental clarity and emotional resilience. For Gisele, BJJ has been a powerful tool for personal growth, helping her connect with her body and develop a deeper sense of self-awareness that supports her sober lifestyle. Instead of numbing her feelings, she’s learning to embrace vulnerability and build confidence from within. Her commitment is impressive—she earned her purple belt in just two years, a significant achievement that shows how deeply this practice aligns with her holistic approach to health.
And let’s not forget nutrition! What we fuel our body with matters, and Gisele knows firsthand what a difference our diet makes when it comes to our well-being. A loyal fan of the Food Fix by physician Mark Hyman, Gisele has helped spread the word about the power of nutrition:
“Food Fix shines a light on what is happening with our food system while sharing ways for readers to make a real change … Dr. Hyman’s book inspires us to set out on a path to improve our personal health and, at the same time, the health of our planet.”
Hyman’s famous “Pegan Diet” blends features of Paleo and vegan lifestyles and is guided by the principle that what’s “good for the environment will also be good for you.” Some highlights? Eating mostly whole plants, incorporating nuts and seeds, steering clear of pesticides, hormones, and various additives, and going for “regeneratively raised animal products whenever possible.”
Given that alcohol throws a wrench in the way our body absorbs nutrients, disrupts the gut microbiota, and interferes with metabolism, a healthy diet is key for a successful alcohol journey. The right foods can make all the difference!
Tip: Make some small changes in your diet by adding colorful fruits and veggies to replenish vitamin and mineral stores. When it comes to your meals, go for whole grains, lean proteins, and healthy fats (salmon and avocados are great sources)!
Gisele frequently shares her love of nature with her social media followers:
“Mother Nature is our greatest teacher … She shows us that everything is interconnected and interdependent. Her power comes from her diversity and it depends on it for its survival.”
To boost her health even more while tapping into the healing powers of nature, Gisele opts for natural remedies over pharmaceuticals whenever possible. Here are some of her specialties:
What do these natural remedies have to do with the alcohol journey? Plenty. For one thing, certain herbal supplements — such as milk thistle or apple cider vinegar — have been shown to reduce cravings and help our body heal from alcohol misuse. (Check out “Natural Herbs and Foods to Cleanse Your System from Alcohol” to learn more.)
Even more importantly, leaning into natural cures helps us shift into a healthier mindset that steers us away from dependence on substances such as alcohol. It’s a hands-on mindfulness practice that lets us connect with the power of the natural world by getting “back to basics” and feeling the freedom that self-reliance brings.
Tip: Experiment with aromatherapy to see how essential oils can give your alcohol journey an extra boost. For example, lavender or chamomile have been shown to reduce anxiety, depression, and stress, making them a great alternative to that glass of cabernet at night.
And speaking of changing mindsets, shifting the way we see alcohol is ultimately the most important piece of the puzzle when it comes to leaving it behind. Gisele was able to look at her drinking patterns objectively, coming to the conclusion that it simply wasn’t conducive to becoming the best version of herself. As she told People,
“It's socially accepted to have a glass of wine. And people even say, ‘Oh, it's healthy for you.’ Well, it is not healthy for me. If you want to ask of your body what I ask of my body, which is a lot, I can't be having all these things (alcohol, caffeine) because they add up.”
Instead, she continues to rely on the healthy coping strategies and tools she’s gathered over the years, effectively replacing the dependence on booze with a better obsession — health. As she explains, “I get to have all these incredible tools that I can use to support me feeling like my best self. And that’s how I see it … You get addicted to it, in a good way.”
Tip: Challenge any cognitive distortions you might hold about booze (for example, thinking that you need alcohol to socialize) and replace them with views that are more in line with your goals. At the same time, continue adding meaningful activities to your booze-free life. Check out “Alternatives To Drinking Alcohol: Exploring Life Beyond Booze” for inspiration!
Gisele’s journey toward a healthier, more present life didn’t just stop with her own well-being. With the newfound clarity and energy that came from leaving alcohol behind, she has poured even more of herself into the causes she’s passionate about. Her commitment to self-care extends outward, blossoming into a deep dedication to caring for the planet and its people. It’s a powerful reminder that when we heal ourselves, we’re better equipped to help heal the world around us. Her work goes far beyond the fashion world, showing a consistent and heartfelt dedication to making a tangible difference.
Gisele’s love for nature isn't just a personal philosophy; it's a public mission. For years, she has served as a Goodwill Ambassador for the United Nations Environment Programme, using her global platform to advocate for our planet. Her efforts are deeply rooted in her home country, with a special focus on protecting Brazil’s Amazon and Atlantic Forests. She even started the "Clean Water Project" to restore riparian forests in her hometown. This passion also weaves into her business ventures, from donating proceeds from her Ipanema flip-flop line to environmental causes to executive producing the documentary Kiss the Ground, which explores regenerative agriculture as a solution to climate change. It’s clear her connection to the earth is a driving force in her life.
Beyond her environmental work, Gisele has a long history of supporting humanitarian efforts. She has consistently lent her voice and resources to organizations like Save the Children, the Red Cross, and Doctors Without Borders, which provide critical aid to those in need around the globe. Her generosity is more than just talk; following the devastating earthquake in Haiti in 2010, she donated $1.5 million to the Red Cross to support relief efforts. More recently, she established the Luz Alliance fund to provide food and aid to families in Brazil during the pandemic. Her actions show a deep-seated compassion and a commitment to using her influence to lift others up during their most challenging times.
Feeling inspired by Gisele? Here are some tips on how to start drinking less — or quit altogether!
Track your patterns. First, take stock of the situation: how much are you drinking? Do you ever end up drinking more than you planned? This isn’t about judgment — we’re just getting the lay of the land.
Set your goals. Decide how much you want to reduce your drinking (or if you want to quit altogether). Write down your goals somewhere visible and tell an accountability buddy to make the commitment stick. You can also try out SMART goals for a more structured approach!
Find your people. With the sober curious movement in full swing, there are plenty of potential supports out there. Find friends and family members who have ditched booze themselves and are in support of your choices. And don’t forget the digital world! These days it’s easier than ever to connect with others who are living a similar lifestyle and have been where you are. Check out the Reframe Forum today!
Need more motivation? Check out “Alcohol-Free Living: 8 Tips To Help You Stay Sober.” And remember, Reframe is here to help you every step of the way!
As we’ve learned from Gisele, it’s never too late to ditch booze and develop healthier coping mechanisms. The trick is to start small, and before we know it, we’re living a happier, healthier lifestyle!
Why did Gisele Bündchen decide to stop drinking? It wasn't one big moment, but a gradual realization. Gisele recognized that even her nightly glass of wine was getting in the way of the life she wanted to live. She felt that alcohol created a mental fogginess that kept her from being truly present and sharp. Ultimately, she chose to stop drinking because she wanted more clarity, better sleep, and a deeper connection with herself and her body.
I'm not a supermodel. How can I apply Gisele's methods to my own life? You don't need a celebrity lifestyle to benefit from her approach. The core of her method is about starting small and building healthier habits that replace the role alcohol once played. You can begin by incorporating a short daily walk, trying a five-minute guided meditation, or simply paying more attention to how different foods make you feel. The key is consistency, not perfection. Her journey shows that small, mindful changes add up to a significant transformation over time.
What was the biggest benefit Gisele experienced after quitting alcohol? While she noticed many positive changes, the most impactful one was a profound sense of mental clarity. She has described feeling "very sharp and very present," noticing things she hadn't before. This newfound sharpness didn't just improve her focus; it also strengthened her relationships, allowing her to be a more patient and grounded mother and friend.
Did Gisele quit alcohol cold turkey? Her decision to quit drinking was part of a much longer wellness journey. Years before she gave up alcohol, she had already quit smoking and was actively building a foundation of healthy habits, including daily meditation, regular exercise, and mindful nutrition. These practices made quitting alcohol feel like the natural next step, rather than a sudden and difficult break from her entire lifestyle.
I don't think I need to quit drinking entirely like Gisele. Is her story still relevant? Absolutely. Gisele's story is less about total abstinence and more about intentional living. It’s a powerful example of what can happen when you pause and honestly assess how alcohol affects your well-being. Her journey can inspire you to become more mindful of your own habits and decide what role, if any, you want alcohol to have in your life. The goal is to make choices that leave you feeling your best, whether that means cutting back or quitting altogether.
After studying the world’s blue zones, where people live longer, researchers concluded that their balanced lifestyle may be the answer. Check out our blog to learn more.
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 hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine a place where people routinely live past 100 , thriving in health and happiness. In these remarkable regions, known as “blue zones,” longevity isn’t just about genetics or good luck — it’s a lifestyle. Alcohol also plays a part in the secret to long life, but not in the way you might think.
Instead of indulging in excess or completely abstaining, people in the blue zones have mastered the art of balance, enjoying alcohol mindfully and with purpose. Let’s explore how we can adopt their approach, savoring the benefits of a life well-lived no matter where we are in the world.
“Blue zone” is a term introduced by explorer and author Dan Buettner. Along with researchers from National Geographic, the National Institute on Aging, and longevity researchers, he set out to identify areas of the world where people lived longer, healthier lives. Buettner and his colleagues used a blue pen to mark these areas, coining the term “blue zone.” Today, it refers to geographical areas of the world where rates of chronic disease are low and life expectancy is longer than average.
Buettner and his team’s research identified five blue zones:
After identifying these areas, Buettner and his team studied the populations and lifestyles to understand what led them to live longer and healthier lives. One factor the team studied was alcohol consumption.
Alcohol consumption varies within blue zones. However, they either drink moderately or don’t drink at all. Loma Linda is home to roughly 9,000 Seventh-day Adventists (a Protestant Christian denomination) who do not follow a biblical diet and don’t drink or smoke.
Other blue zones don’t have any strict rules about alcohol consumption, but practice moderation and consume mindfully, just like they do with their diet. In regions like Sardinia or Ikaria, wine is commonly enjoyed as a part of a social meal. Wine, which is lower in alcohol content to distilled liquor, is sipped slowly, where those in blue zones focus on connection and quality rather than quantity. This mindful approach helps them develop a healthy and balanced relationship with alcohol, preventing excess consumption. This intention doesn’t stop with alcohol. Let’s explore the blue zone secrets to a longer and healthier life to apply them to our own!
Aside from an intentional approach to alcohol, researchers found that the health and longevity of those in blue zones may be attributed to their balanced lifestyles. Let’s break down each component:
Now that we know how to live a blue zone lifestyle for a healthier, longer life, let’s get inspired by learning what we have to look forward to when implementing these habits.
Aside from the obvious longer life expectancy and reduced risk of chronic disease, the blue zone lifestyle has many other benefits:
As we can see, a blue zone lifestyle has many positives. To live like those in blue zones, we’ll also need to find balance with alcohol. Let’s dive into some practical tips.
As we’ve learned, people in blue zones drink minimal amounts of alcohol or don’t drink at all. The key to this is a balanced approach, which we can implement through these mindful drinking practices:
Finding balance with alcohol is one way we can work towards a longer and healthier future. We may not live in a blue zone, but we can live our own blue zone lifestyle!
Thanks to blue zone studies, longevity and health secrets are being revealed. Researchers are finding that the key to a happy, longer life is a balanced approach to it. This includes a healthy diet, regular exercise, social connection, and intention in everything we do. To adopt the blue zone lifestyle, we also need to develop a healthy relationship with alcohol. Whether we’re quitting or cutting back, blue zones confirm that it’s a positive step in the right direction!
Imagine a place where people routinely live past 100 , thriving in health and happiness. In these remarkable regions, known as “blue zones,” longevity isn’t just about genetics or good luck — it’s a lifestyle. Alcohol also plays a part in the secret to long life, but not in the way you might think.
Instead of indulging in excess or completely abstaining, people in the blue zones have mastered the art of balance, enjoying alcohol mindfully and with purpose. Let’s explore how we can adopt their approach, savoring the benefits of a life well-lived no matter where we are in the world.
“Blue zone” is a term introduced by explorer and author Dan Buettner. Along with researchers from National Geographic, the National Institute on Aging, and longevity researchers, he set out to identify areas of the world where people lived longer, healthier lives. Buettner and his colleagues used a blue pen to mark these areas, coining the term “blue zone.” Today, it refers to geographical areas of the world where rates of chronic disease are low and life expectancy is longer than average.
Buettner and his team’s research identified five blue zones:
After identifying these areas, Buettner and his team studied the populations and lifestyles to understand what led them to live longer and healthier lives. One factor the team studied was alcohol consumption.
Alcohol consumption varies within blue zones. However, they either drink moderately or don’t drink at all. Loma Linda is home to roughly 9,000 Seventh-day Adventists (a Protestant Christian denomination) who do not follow a biblical diet and don’t drink or smoke.
Other blue zones don’t have any strict rules about alcohol consumption, but practice moderation and consume mindfully, just like they do with their diet. In regions like Sardinia or Ikaria, wine is commonly enjoyed as a part of a social meal. Wine, which is lower in alcohol content to distilled liquor, is sipped slowly, where those in blue zones focus on connection and quality rather than quantity. This mindful approach helps them develop a healthy and balanced relationship with alcohol, preventing excess consumption. This intention doesn’t stop with alcohol. Let’s explore the blue zone secrets to a longer and healthier life to apply them to our own!
Aside from an intentional approach to alcohol, researchers found that the health and longevity of those in blue zones may be attributed to their balanced lifestyles. Let’s break down each component:
Now that we know how to live a blue zone lifestyle for a healthier, longer life, let’s get inspired by learning what we have to look forward to when implementing these habits.
Aside from the obvious longer life expectancy and reduced risk of chronic disease, the blue zone lifestyle has many other benefits:
As we can see, a blue zone lifestyle has many positives. To live like those in blue zones, we’ll also need to find balance with alcohol. Let’s dive into some practical tips.
As we’ve learned, people in blue zones drink minimal amounts of alcohol or don’t drink at all. The key to this is a balanced approach, which we can implement through these mindful drinking practices:
Finding balance with alcohol is one way we can work towards a longer and healthier future. We may not live in a blue zone, but we can live our own blue zone lifestyle!
Thanks to blue zone studies, longevity and health secrets are being revealed. Researchers are finding that the key to a happy, longer life is a balanced approach to it. This includes a healthy diet, regular exercise, social connection, and intention in everything we do. To adopt the blue zone lifestyle, we also need to develop a healthy relationship with alcohol. Whether we’re quitting or cutting back, blue zones confirm that it’s a positive step in the right direction!
