Ready to take control and say goodbye to booze? Our latest blog breaks down science-backed steps to wean off alcohol, complete with tips on diet, exercise, and sleep to boost your journey.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Picture this: after a long day, you're about to sit down with your friends. Instead of the usual bottle or glass in hand, you’ve got a sparkling water with a hint of lime. There’s laughter, there are stories, and you’re enjoying every moment. But here's the twist — you're fully present, no alcohol needed.
This change didn't happen overnight. Behind this moment is a series of conscious decisions and a commitment to understanding and mitigating the effects of alcohol on the brain and body. Let’s dive into the why and the how of reducing or quitting alcohol and the science behind it.
Here are 4 main benefits of kicking alcohol to the curb:
Reducing or quitting alcohol requires a structured approach. Here's a specific plan to guide you through the initial stages of your journey, helping you take control of your relationship with alcohol.
Note: Always consult with a healthcare professional before beginning any detox plan! The following is a generalized guide.
Throughout this process, a positive mindset is key. Here are some positive psychology-based tips to help you keep going when things get tough:
This is a journey, and you’re in it for the long haul — there’s no need to rush. Unless your drinking has gotten to the point of putting you in immediate danger (in which case, please don’t wait to get medical help!), it can be easier to make lasting changes if you start by observing your drinking habits without judgment, like a scientist gathering data.
For those who've consumed alcohol regularly, a gradual reduction might be safer and more manageable than abrupt cessation. Here's a sample drinking detox plan to help guide the process. Everyone's starting point is different — so adjust as necessary! Stretch this timeframe out as needed; the only goal is to ease your usage down gradually.
Remember, the goal of this plan is to provide a structured approach that can be adjusted based on individual needs. Listen to your body, seek support when needed, and celebrate every step you take towards your goal.
By the end of Week 3, you will have substantially reduced your alcohol intake, and you’ll have experienced how your body feels without alcohol for a short period.
This plan is a starting point, and everyone's journey is unique. Make sure to adjust based on what feels right for your body and lifestyle. Remember, every step you take is a step towards better health and well-being. You've got this!
Embarking on the path to reduce or eliminate alcohol can sometimes lead to withdrawal symptoms, especially for those who've had a long or heavy reliance on alcohol. Understanding and addressing these symptoms can make the transition smoother and safer.
Withdrawal symptoms can vary based on the duration and intensity of alcohol use. These are some of the most common symptoms:
There’s a powerful trifecta waiting to help you along the way: diet, exercise, and sleep. Let's dive in to understand how these three pillars can be your allies in this adventure and ease mild withdrawal symptoms.
If you experience severe withdrawal symptoms or have been a heavy drinker, it's crucial to consult a healthcare professional before making drastic reductions in your alcohol consumption. They can provide guidance on a safe reduction strategy or recommend alcohol detox programs.
Sometimes, the traditional path might feel a bit ... well, traditional. Let's jazz things up a bit by exploring some alternative therapies that others have found handy. Each one is different, so think of this as a fun buffet of options to sample!
While weaning off alcohol is a great start, it’s only the first step. Here are some tips for making the most out of the exciting weeks and months to come as you continue to heal:
Choosing to reduce or quit alcohol is commendable, a journey towards better health, clearer mind, and an enhanced quality of life. And when the journey gets difficult, remember: you're not alone! Communities like Reframe are here, equipped with science-backed methods, ready to support you every step of the way. So, the next time you're sharing the laughter and stories, you'll be there, heart and soul, making memories worth remembering.
Picture this: after a long day, you're about to sit down with your friends. Instead of the usual bottle or glass in hand, you’ve got a sparkling water with a hint of lime. There’s laughter, there are stories, and you’re enjoying every moment. But here's the twist — you're fully present, no alcohol needed.
This change didn't happen overnight. Behind this moment is a series of conscious decisions and a commitment to understanding and mitigating the effects of alcohol on the brain and body. Let’s dive into the why and the how of reducing or quitting alcohol and the science behind it.
Here are 4 main benefits of kicking alcohol to the curb:
Reducing or quitting alcohol requires a structured approach. Here's a specific plan to guide you through the initial stages of your journey, helping you take control of your relationship with alcohol.
Note: Always consult with a healthcare professional before beginning any detox plan! The following is a generalized guide.
Throughout this process, a positive mindset is key. Here are some positive psychology-based tips to help you keep going when things get tough:
This is a journey, and you’re in it for the long haul — there’s no need to rush. Unless your drinking has gotten to the point of putting you in immediate danger (in which case, please don’t wait to get medical help!), it can be easier to make lasting changes if you start by observing your drinking habits without judgment, like a scientist gathering data.
For those who've consumed alcohol regularly, a gradual reduction might be safer and more manageable than abrupt cessation. Here's a sample drinking detox plan to help guide the process. Everyone's starting point is different — so adjust as necessary! Stretch this timeframe out as needed; the only goal is to ease your usage down gradually.
Remember, the goal of this plan is to provide a structured approach that can be adjusted based on individual needs. Listen to your body, seek support when needed, and celebrate every step you take towards your goal.
By the end of Week 3, you will have substantially reduced your alcohol intake, and you’ll have experienced how your body feels without alcohol for a short period.
This plan is a starting point, and everyone's journey is unique. Make sure to adjust based on what feels right for your body and lifestyle. Remember, every step you take is a step towards better health and well-being. You've got this!
Embarking on the path to reduce or eliminate alcohol can sometimes lead to withdrawal symptoms, especially for those who've had a long or heavy reliance on alcohol. Understanding and addressing these symptoms can make the transition smoother and safer.
Withdrawal symptoms can vary based on the duration and intensity of alcohol use. These are some of the most common symptoms:
There’s a powerful trifecta waiting to help you along the way: diet, exercise, and sleep. Let's dive in to understand how these three pillars can be your allies in this adventure and ease mild withdrawal symptoms.
If you experience severe withdrawal symptoms or have been a heavy drinker, it's crucial to consult a healthcare professional before making drastic reductions in your alcohol consumption. They can provide guidance on a safe reduction strategy or recommend alcohol detox programs.
Sometimes, the traditional path might feel a bit ... well, traditional. Let's jazz things up a bit by exploring some alternative therapies that others have found handy. Each one is different, so think of this as a fun buffet of options to sample!
While weaning off alcohol is a great start, it’s only the first step. Here are some tips for making the most out of the exciting weeks and months to come as you continue to heal:
Choosing to reduce or quit alcohol is commendable, a journey towards better health, clearer mind, and an enhanced quality of life. And when the journey gets difficult, remember: you're not alone! Communities like Reframe are here, equipped with science-backed methods, ready to support you every step of the way. So, the next time you're sharing the laughter and stories, you'll be there, heart and soul, making memories worth remembering.
Can we even get sober fast? Learn why it’s impossible to sober up quickly and what we can do to help us become more alert and awake while intoxicated.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s a Saturday night and you’re at a party with friends. You couldn’t resist that last round of tequila shots, but now it’s hit you: you’re officially drunk. You need to sober up — fast! — to get home safely, but don’t know what to do. How to get sober in 5 minutes? Is it even possible?
Sadly, no: it’s not possible. In this post, we’ll explore why it’s impossible to sober up from alcohol fast. We’ll also look at different factors that affect how alcohol is processed in our body, and offer tips on how to avoid intoxication. Let’s dive in!
We hate to break it to you, but there are no scientifically-proven ways for how to be sober fast. Despite all the internet’s tips and tricks, the truth is that the only way to sober up from alcohol is to stop drinking and allow time to pass. Why? It all comes down to how our body processes alcohol.
When alcohol is swallowed, it’s quickly absorbed into our bloodstream through our stomach lining and small intestine. We typically begin to feel the effects of alcohol within 15 minutes of drinking. Once in our blood, alcohol is rapidly transported throughout our entire body, which is why it affects so many different bodily systems.
Most of the alcohol that enters our body eventually ends up in the liver, which is responsible for metabolizing it (breaking it down). This process is probably more time-consuming than we think: it takes about 1 hour or longer for our liver to process just one serving of alcohol out of our system. In other words, it takes 1 hour for our body to metabolize just one beer, one glass of wine, or one shot. The more servings we consume, the longer it stays in our system and the more time our body needs to process it out.
Numbers don’t lie, and when it comes to measuring levels of intoxication, our blood alcohol concentration (BAC) says it all. BAC is the percentage of alcohol that is in our bloodstream. The more we drink, the higher our BAC becomes — and the longer it takes for us to get sober.
In the United States, someone is considered legally intoxicated if their BAC level is 0.08% or higher. But once our BAC levels go above 0.05% to 0.055%, we’ll typically start to experience alcohol’s negative effects. For instance, the initial feelings of happiness and relaxation might turn into disorientation and depression. At around 0.08 to 0.09%, we lose our sense of balance and our motor skills become impaired. Some people might also begin vomiting at this level due to excess alcohol in their blood and the body’s inability to metabolize alcohol fast enough.
Interestingly, alcohol can be detected in our body for quite some time. This doesn’t mean that we’re still drunk, but that it can still be traced in our body. For instance, alcohol can show up in a blood test for up to 12 hours. Alcohol can also be detected in breath for 12 to 24 hours and in urine for up to 2 to 5 days. It can even be detected in a hair follicle for up to 90 days!
Again, this doesn’t mean that we aren’t sober during these times, it just means that traces of alcohol remain in our system much longer than we might expect.
While no one is immune to alcohol’s intoxicating effects, the amount of alcohol in our blood — and how intoxicated we become — can vary based on several factors. Here are five of them:
Our age. The older we are, the longer alcohol stays in our liver before it moves into our general bloodstream or is metabolized. Typically, older people have lower percentages of body water compared to younger people, which can contribute to a higher BAC and a slower processing time.
Our gender. Women tend to metabolize alcohol differently from men due to several physiological reasons. In fact, women tend to feel the effects of alcohol faster and longer compared to men, even when they drink the same amount and are relatively the same size. This is largely due to the fact that women tend to have a higher percentage of body fat and lower percentage of body water than men.
Our weight. Our body size and composition can influence how quickly alcohol is processed. Low-water fatty tissue cannot absorb alcohol to the extent that high-water muscle tissue can. In other words, people with more body fat generally have higher BACs. Similarly, someone who is extremely muscular but of shorter stature will have a higher BAC than someone of the same composition who is taller.
Food consumption. Eating a meal and having food in our stomach before drinking can have a powerful influence on the absorption rate of alcohol. Food dilutes alcohol and slows the emptying of the stomach into the small intestine, where alcohol is rapidly absorbed. Peak BAC could be as much as 3 times higher in someone with an empty stomach than in someone who has consumed food before drinking.
Medications. Certain medications interact with alcohol and alter our metabolism, affecting how our body is able to process alcohol. Some medications slow the emptying from the stomach into the small intestine and liver, causing the alcohol to be rapidly absorbed. This results in higher BAC levels and intoxication that affects our body more quickly. Medications known to interact with alcohol include anti-anxiety medications, such as Xanax, ADHD medications like Adderall, diabetes medications, such as chlorpropamide, and cough and cold medicines.
The bottom line? One or more of these factors can play a role in how alcohol affects us and is metabolized in our body.
What about all those internet tips and tricks for sobering up fast — are they just myths? While certain things might help us feel more awake and alert, they don’t actually lower our BAC — and that’s all that matters when it comes to being sober. Only time removes alcohol from our system and helps us sober up!
With that in mind, here are 5 things we can do to help us feel more alert and awake after drinking:
Some people assume that throwing up can help us become sober. But vomiting has virtually no impact on our BAC since alcohol enters our bloodstream very quickly. However, drinking too much might make us queasy, and vomiting may help alleviate those feelings.
Keep in mind that even if we can become more alert and awake, it’s important not to drive or make important decisions until alcohol is fully out of our system and we are actually sober. This can take at least several hours, depending on how much we’ve consumed.
We won’t have to worry about getting sober fast if we avoid alcohol or consume it in moderation. Mindful drinking can be particularly effective at helping us make more intentional choices. Here are 5 other tips for avoiding intoxication:
There’s no way around it: it’s impossible to sober up from alcohol quickly. The tips and tricks we hear about can help us feel more alert and awake, but they don’t lower our blood alcohol concentration (BAC) — the only true measure of intoxication. Our body needs time to process the alcohol away, and time is the only way we can actually get sober. While different factors can influence how efficiently alcohol is metabolized in our body, the more we drink, the more our BAC will rise, and the longer it will take for us to get sober.
If you want to cut back on your alcohol consumption, consider trying Reframe. We’re a science-backed app that has helped millions of people change their drinking habits and develop a healthier lifestyle.
It’s a Saturday night and you’re at a party with friends. You couldn’t resist that last round of tequila shots, but now it’s hit you: you’re officially drunk. You need to sober up — fast! — to get home safely, but don’t know what to do. How to get sober in 5 minutes? Is it even possible?
Sadly, no: it’s not possible. In this post, we’ll explore why it’s impossible to sober up from alcohol fast. We’ll also look at different factors that affect how alcohol is processed in our body, and offer tips on how to avoid intoxication. Let’s dive in!
We hate to break it to you, but there are no scientifically-proven ways for how to be sober fast. Despite all the internet’s tips and tricks, the truth is that the only way to sober up from alcohol is to stop drinking and allow time to pass. Why? It all comes down to how our body processes alcohol.
When alcohol is swallowed, it’s quickly absorbed into our bloodstream through our stomach lining and small intestine. We typically begin to feel the effects of alcohol within 15 minutes of drinking. Once in our blood, alcohol is rapidly transported throughout our entire body, which is why it affects so many different bodily systems.
Most of the alcohol that enters our body eventually ends up in the liver, which is responsible for metabolizing it (breaking it down). This process is probably more time-consuming than we think: it takes about 1 hour or longer for our liver to process just one serving of alcohol out of our system. In other words, it takes 1 hour for our body to metabolize just one beer, one glass of wine, or one shot. The more servings we consume, the longer it stays in our system and the more time our body needs to process it out.
Numbers don’t lie, and when it comes to measuring levels of intoxication, our blood alcohol concentration (BAC) says it all. BAC is the percentage of alcohol that is in our bloodstream. The more we drink, the higher our BAC becomes — and the longer it takes for us to get sober.
In the United States, someone is considered legally intoxicated if their BAC level is 0.08% or higher. But once our BAC levels go above 0.05% to 0.055%, we’ll typically start to experience alcohol’s negative effects. For instance, the initial feelings of happiness and relaxation might turn into disorientation and depression. At around 0.08 to 0.09%, we lose our sense of balance and our motor skills become impaired. Some people might also begin vomiting at this level due to excess alcohol in their blood and the body’s inability to metabolize alcohol fast enough.
Interestingly, alcohol can be detected in our body for quite some time. This doesn’t mean that we’re still drunk, but that it can still be traced in our body. For instance, alcohol can show up in a blood test for up to 12 hours. Alcohol can also be detected in breath for 12 to 24 hours and in urine for up to 2 to 5 days. It can even be detected in a hair follicle for up to 90 days!
Again, this doesn’t mean that we aren’t sober during these times, it just means that traces of alcohol remain in our system much longer than we might expect.
While no one is immune to alcohol’s intoxicating effects, the amount of alcohol in our blood — and how intoxicated we become — can vary based on several factors. Here are five of them:
Our age. The older we are, the longer alcohol stays in our liver before it moves into our general bloodstream or is metabolized. Typically, older people have lower percentages of body water compared to younger people, which can contribute to a higher BAC and a slower processing time.
Our gender. Women tend to metabolize alcohol differently from men due to several physiological reasons. In fact, women tend to feel the effects of alcohol faster and longer compared to men, even when they drink the same amount and are relatively the same size. This is largely due to the fact that women tend to have a higher percentage of body fat and lower percentage of body water than men.
Our weight. Our body size and composition can influence how quickly alcohol is processed. Low-water fatty tissue cannot absorb alcohol to the extent that high-water muscle tissue can. In other words, people with more body fat generally have higher BACs. Similarly, someone who is extremely muscular but of shorter stature will have a higher BAC than someone of the same composition who is taller.
Food consumption. Eating a meal and having food in our stomach before drinking can have a powerful influence on the absorption rate of alcohol. Food dilutes alcohol and slows the emptying of the stomach into the small intestine, where alcohol is rapidly absorbed. Peak BAC could be as much as 3 times higher in someone with an empty stomach than in someone who has consumed food before drinking.
Medications. Certain medications interact with alcohol and alter our metabolism, affecting how our body is able to process alcohol. Some medications slow the emptying from the stomach into the small intestine and liver, causing the alcohol to be rapidly absorbed. This results in higher BAC levels and intoxication that affects our body more quickly. Medications known to interact with alcohol include anti-anxiety medications, such as Xanax, ADHD medications like Adderall, diabetes medications, such as chlorpropamide, and cough and cold medicines.
The bottom line? One or more of these factors can play a role in how alcohol affects us and is metabolized in our body.
What about all those internet tips and tricks for sobering up fast — are they just myths? While certain things might help us feel more awake and alert, they don’t actually lower our BAC — and that’s all that matters when it comes to being sober. Only time removes alcohol from our system and helps us sober up!
With that in mind, here are 5 things we can do to help us feel more alert and awake after drinking:
Some people assume that throwing up can help us become sober. But vomiting has virtually no impact on our BAC since alcohol enters our bloodstream very quickly. However, drinking too much might make us queasy, and vomiting may help alleviate those feelings.
Keep in mind that even if we can become more alert and awake, it’s important not to drive or make important decisions until alcohol is fully out of our system and we are actually sober. This can take at least several hours, depending on how much we’ve consumed.
We won’t have to worry about getting sober fast if we avoid alcohol or consume it in moderation. Mindful drinking can be particularly effective at helping us make more intentional choices. Here are 5 other tips for avoiding intoxication:
There’s no way around it: it’s impossible to sober up from alcohol quickly. The tips and tricks we hear about can help us feel more alert and awake, but they don’t lower our blood alcohol concentration (BAC) — the only true measure of intoxication. Our body needs time to process the alcohol away, and time is the only way we can actually get sober. While different factors can influence how efficiently alcohol is metabolized in our body, the more we drink, the more our BAC will rise, and the longer it will take for us to get sober.
If you want to cut back on your alcohol consumption, consider trying Reframe. We’re a science-backed app that has helped millions of people change their drinking habits and develop a healthier lifestyle.
How can we stay sober over the long haul? Explore 8 strategies that can help you maintain an alcohol-free lifestyle.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Saying goodbye to alcohol is no easy feat. Learning to navigate life without drinking can be a time-consuming process, full of triumphs and setbacks.
But it’s one thing to stop drinking — and quite another to stay sober. In fact, staying sober can often be more challenging than simply stopping. So how can you do it?
In this post, we’ll explore 8 strategies to help set you up for success. We’ll also look at the benefits of sobriety, and what you can look forward to gaining from it. Let’s dive in!
One of the biggest parts of staying sober is identifying and understanding your triggers. If we know what causes us to drink, we’ll have an easier time resisting the urge. The more conscious we can become, the better equipped we’ll be to stay sober. Keep in mind that triggers can be both external and internal. External triggers include people, places, things, and situations that elicit thoughts or cravings for alcohol. Internal triggers are the particular feelings, thoughts, or emotions we associate with drinking.
Spend some time identifying and writing about your triggers. For instance, we might be triggered when we dine at a certain restaurant or hang out with a certain friend. Or we might have an urge to drink when we’re upset or angry. Identifying our triggers is a crucial first step.
Once we identify our triggers, we can create a plan to tackle them. We might not always be able to avoid triggers, but we can plan how we can conquer them. For instance, perhaps our plan involves practicing mindfulness whenever we’re feeling emotionally charged. Or maybe we make it a point to no longer go to a particular restaurant or neighborhood. It can be particularly helpful to make a list of things you can do to help yourself stay on track whenever you are triggered, such as calling a friend, practicing diaphragmatic breathing, exercising, or turning to a non-alcoholic beverage.
We might also list the activities that bring us joy, such as a hobby, sport, or spending time with certain people. This might sound simple, but the more time we invest in creating a prevention plan, the more successful we’ll be at staying sober. As Benjamin Franklin once said, “If you fail to plan, you plan to fail.”
Finding new activities and building new habits can go a long way in helping us to stay sober. For many of us, drinking has been a big part of our social life. That’s why it’s so important to explore new interests and find new ways to socialize. For instance, maybe we join an intramural sports team or take a class in a subject that interests us, like photography or cooking. Perhaps we join a book club or start volunteering at a local organization.
Exposing ourselves to new things not only helps fill the time we might have spent drinking, but also helps connect us with like-minded individuals. Plus, these activities serve as positive, healthy outlets for our energy and emotions. The more activities we try, the more we’ll grow! And the more options we have, the easier it becomes to choose something other than alcohol.
We weren’t meant to go through life alone. And when it comes to achieving our goals and staying sober, a support network is incredibly important. In fact, research has shown that social support is a key factor in helping people stay sober. Our social network can include family members, friends, support groups like Alcoholics Anonymous (AA), or a therapist.
As we create a support network, we’ll have a team of people cheering us on and ready to help us when we’re struggling or experiencing cravings. They can also hold us accountable and help us navigate sobriety fatigue — or the overall exhaustion that may occur as a result of the emotional and physical stress of staying sober. Remember: it’s ok to lean on others — we all need people in our corner!
Self-care is vital for everyone, but it’s especially important for helping us stay sober. If we’re not taking care of ourselves, we’re more susceptible to stress and have a harder time making healthy choices and staying on track. Self-care can look different for everyone, but might include things like exercising regularly, making time for recreational activities and hobbies, eating well-balanced meals, getting good quality sleep, or practicing relaxation techniques like mindfulness meditation or yoga.
It’s most important to find something that you enjoy doing, look forward to doing, and that acts as a “reward” to help replace that dopamine hit from alcohol. Keep in mind that part of practicing self-care is celebrating wins, both big and small. For instance, we might treat ourselves to a meal from our favorite restaurant when we successfully navigate a trigger in a healthy way.
One of the most helpful skills we can develop in an alcohol-free lifestyle is gratitude for everything we have — both big and small. Gratitude offers numerous benefits for our emotional, mental, and even physical well-being. In fact, studies have found that grateful people enjoy better mental health, lower stress, and a better quality of life.
We can start cultivating gratitude by writing down at least three things every day that we’re grateful for, even if they’re just bullet points. The things we list can be small in importance, such as “I’m grateful for the warm cup of coffee I had this morning,” or they can be big, such as “I’m grateful that my sister gave birth to a healthy baby girl.” We might even consider creating a “gratitude journal” and making it a point to write in it before we go to bed each night. Over time, we’re bound to reap the benefits!
Another healthy practice that can help us stay sober is to help others and give back. In fact, research has shown that giving is a powerful pathway toward increased joy and happiness. Giving actually activates our brain’s reward center, releasing endorphins that lead to that “helper’s high” (a much healthier alternative than a temporary dopamine “hit” from alcohol!).
We can give in numerous ways, such as volunteering at a local organization or donating to a particular cause. Even the simple act of complimenting someone can release our brain’s “feel good” chemicals. Helping others truly is a win-win: it helps them and it helps us!
There’s a reason that the 12-step sobriety program encourages the celebration of milestones. In fact, it’s customary to receive plastic chips as people progress to the one-year mark, at which time they receive a bronze coin. Acknowledging and celebrating our efforts to stay sober can motivate us to keep going. They also allow us to see how far we’ve come — and that’s worth celebrating!
Celebrating milestones can look different for everyone, as there are many ways to celebrate. Maybe it means enjoying a meal out at a fancy restaurant with close friends and family. Or maybe it means booking a long weekend trip somewhere. The point is to acknowledge the progress we’ve made by doing something that brings us joy.
In addition to the eight concrete tips above, reflecting on the many benefits of staying sober can also be helpful, further encouraging us to stay stober. With that in mind, here are five reasons living alcohol-free is so beneficial:
While these are just some of the benefits of bidding alcohol adieu, they can be helpful to keep in mind as we continue our alcohol-free journey and learn how to stay sober.
Especially if alcohol played a significant part in our life, staying sober after quitting drinking can be difficult. But it’s not impossible! Identifying our triggers, crafting a prevention plan, and creating a support network can make a world of difference, as can practicing self-care and engaging in new activities. Remember: sobriety is a process, and setbacks are common. Over time, however, as we grow, heal, and reap the benefits, it will become easier to maintain an alcohol-free lifestyle.
If you want to learn more about how to stay sober, consider trying Reframe. We’re a science-backed app that has helped millions of people quit drinking and enhance their well-being.
Saying goodbye to alcohol is no easy feat. Learning to navigate life without drinking can be a time-consuming process, full of triumphs and setbacks.
But it’s one thing to stop drinking — and quite another to stay sober. In fact, staying sober can often be more challenging than simply stopping. So how can you do it?
In this post, we’ll explore 8 strategies to help set you up for success. We’ll also look at the benefits of sobriety, and what you can look forward to gaining from it. Let’s dive in!
One of the biggest parts of staying sober is identifying and understanding your triggers. If we know what causes us to drink, we’ll have an easier time resisting the urge. The more conscious we can become, the better equipped we’ll be to stay sober. Keep in mind that triggers can be both external and internal. External triggers include people, places, things, and situations that elicit thoughts or cravings for alcohol. Internal triggers are the particular feelings, thoughts, or emotions we associate with drinking.
Spend some time identifying and writing about your triggers. For instance, we might be triggered when we dine at a certain restaurant or hang out with a certain friend. Or we might have an urge to drink when we’re upset or angry. Identifying our triggers is a crucial first step.
Once we identify our triggers, we can create a plan to tackle them. We might not always be able to avoid triggers, but we can plan how we can conquer them. For instance, perhaps our plan involves practicing mindfulness whenever we’re feeling emotionally charged. Or maybe we make it a point to no longer go to a particular restaurant or neighborhood. It can be particularly helpful to make a list of things you can do to help yourself stay on track whenever you are triggered, such as calling a friend, practicing diaphragmatic breathing, exercising, or turning to a non-alcoholic beverage.
We might also list the activities that bring us joy, such as a hobby, sport, or spending time with certain people. This might sound simple, but the more time we invest in creating a prevention plan, the more successful we’ll be at staying sober. As Benjamin Franklin once said, “If you fail to plan, you plan to fail.”
Finding new activities and building new habits can go a long way in helping us to stay sober. For many of us, drinking has been a big part of our social life. That’s why it’s so important to explore new interests and find new ways to socialize. For instance, maybe we join an intramural sports team or take a class in a subject that interests us, like photography or cooking. Perhaps we join a book club or start volunteering at a local organization.
Exposing ourselves to new things not only helps fill the time we might have spent drinking, but also helps connect us with like-minded individuals. Plus, these activities serve as positive, healthy outlets for our energy and emotions. The more activities we try, the more we’ll grow! And the more options we have, the easier it becomes to choose something other than alcohol.
We weren’t meant to go through life alone. And when it comes to achieving our goals and staying sober, a support network is incredibly important. In fact, research has shown that social support is a key factor in helping people stay sober. Our social network can include family members, friends, support groups like Alcoholics Anonymous (AA), or a therapist.
As we create a support network, we’ll have a team of people cheering us on and ready to help us when we’re struggling or experiencing cravings. They can also hold us accountable and help us navigate sobriety fatigue — or the overall exhaustion that may occur as a result of the emotional and physical stress of staying sober. Remember: it’s ok to lean on others — we all need people in our corner!
Self-care is vital for everyone, but it’s especially important for helping us stay sober. If we’re not taking care of ourselves, we’re more susceptible to stress and have a harder time making healthy choices and staying on track. Self-care can look different for everyone, but might include things like exercising regularly, making time for recreational activities and hobbies, eating well-balanced meals, getting good quality sleep, or practicing relaxation techniques like mindfulness meditation or yoga.
It’s most important to find something that you enjoy doing, look forward to doing, and that acts as a “reward” to help replace that dopamine hit from alcohol. Keep in mind that part of practicing self-care is celebrating wins, both big and small. For instance, we might treat ourselves to a meal from our favorite restaurant when we successfully navigate a trigger in a healthy way.
One of the most helpful skills we can develop in an alcohol-free lifestyle is gratitude for everything we have — both big and small. Gratitude offers numerous benefits for our emotional, mental, and even physical well-being. In fact, studies have found that grateful people enjoy better mental health, lower stress, and a better quality of life.
We can start cultivating gratitude by writing down at least three things every day that we’re grateful for, even if they’re just bullet points. The things we list can be small in importance, such as “I’m grateful for the warm cup of coffee I had this morning,” or they can be big, such as “I’m grateful that my sister gave birth to a healthy baby girl.” We might even consider creating a “gratitude journal” and making it a point to write in it before we go to bed each night. Over time, we’re bound to reap the benefits!
Another healthy practice that can help us stay sober is to help others and give back. In fact, research has shown that giving is a powerful pathway toward increased joy and happiness. Giving actually activates our brain’s reward center, releasing endorphins that lead to that “helper’s high” (a much healthier alternative than a temporary dopamine “hit” from alcohol!).
We can give in numerous ways, such as volunteering at a local organization or donating to a particular cause. Even the simple act of complimenting someone can release our brain’s “feel good” chemicals. Helping others truly is a win-win: it helps them and it helps us!
There’s a reason that the 12-step sobriety program encourages the celebration of milestones. In fact, it’s customary to receive plastic chips as people progress to the one-year mark, at which time they receive a bronze coin. Acknowledging and celebrating our efforts to stay sober can motivate us to keep going. They also allow us to see how far we’ve come — and that’s worth celebrating!
Celebrating milestones can look different for everyone, as there are many ways to celebrate. Maybe it means enjoying a meal out at a fancy restaurant with close friends and family. Or maybe it means booking a long weekend trip somewhere. The point is to acknowledge the progress we’ve made by doing something that brings us joy.
In addition to the eight concrete tips above, reflecting on the many benefits of staying sober can also be helpful, further encouraging us to stay stober. With that in mind, here are five reasons living alcohol-free is so beneficial:
While these are just some of the benefits of bidding alcohol adieu, they can be helpful to keep in mind as we continue our alcohol-free journey and learn how to stay sober.
Especially if alcohol played a significant part in our life, staying sober after quitting drinking can be difficult. But it’s not impossible! Identifying our triggers, crafting a prevention plan, and creating a support network can make a world of difference, as can practicing self-care and engaging in new activities. Remember: sobriety is a process, and setbacks are common. Over time, however, as we grow, heal, and reap the benefits, it will become easier to maintain an alcohol-free lifestyle.
If you want to learn more about how to stay sober, consider trying Reframe. We’re a science-backed app that has helped millions of people quit drinking and enhance their well-being.
When we quit drinking, we can expect a wide range of benefits to arise. Here are a few of the most common ones.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Have you been thinking about finally saying “goodbye” to alcohol, but you’re wondering what life would be like if you do? It’s a big decision and here at the Reframe app we know how strange it can feel to even think about. But if this describes where you are right now, then you’ve come to the right place! In this post, we’re going to cover what happens when you quit drinking alcohol, including all the physical, mental, emotional, and relational aspects of life beyond drinking. What happens when you stop drinking alcohol? There are so many benefits of not drinking that we’re excited to tell you about, so read on for eight effects of quitting alcohol that we stand to gain
Because alcohol is a depressant, it makes our brain and our body slow down. So the less we drink, the more energy we gain for being productive in all of the many things we have to do at home, work, and throughout our busy lives. With no alcohol in our system, we find ourselves thinking more clearly so we have the motivation to tackle that project list. The other great thing that happens when we stop drinking is that our sleep cycles will improve to give us better rest overnight, which only compounds all these positive effects. Think about waking up with no hangovers or hangxiety to hold us back from having a great day! Removing alcohol from our lives sounds daunting, but the rewards are so worth it!
Drinking does a real number on our immune system because our body recognizes alcohol as a toxic substance, so our other major bodily functions like digestion and fighting off environmental pathogens are temporarily set aside in favor of processing the alcohol first. That means we can get sick more easily when we drink, especially when we drink over long periods of time — so by removing alcohol, we’re giving ourselves a far better chance of overall bodily health.
When our body lacks fluids, it can lead to many health risks. First, let’s Going along with the improved immunity, quitting alcohol has huge effects on our internal organs. From our liver to our heart, from our stomach to even our lungs, and essentially every major and minor organ in our body, no alcohol means stronger health. That includes our skin, too! Since alcohol is a diuretic that dehydrates us, we retain more of the water we need to nourish our skin and this helps us maintain the glow we’re hoping for. Our blood pressure improves when we don’t drink, and our liver gets the chance to repair itself and do its job more efficiently. Many studies have also proven that drinking leads to various types of cancer, so we also protect ourselves for the future when we stop consuming alcohol.
Alcohol provides “empty calories,” meaning that it has no nutritional value itself. However, the drinks we consume that contain alcohol also have a lot of calories which don’t get properly metabolized because our body prioritizes filtering out the toxic alcohol. Removing alcohol therefore frees our digestive tract to do what it does best — to capture the good nutrients that we need. Additionally, think about all of the extra calories we won’t be eating from all of those questionable dietary decisions we made while we were drinking! Stopping drinking can really help our weight loss goals.
When we get rid of alcohol, we find ourselves free of the anxiety and depression that it brings. Not drinking means we give our brain a chance to reset its neurotransmitters so that we can experience greater overall well-being and a happier outlook on life. This doesn’t happen overnight, but thanks to our brain’s amazing power called “neuroplasticity,” we can actually rewire our neurological connections and start to experience life differently. As we slowly and consistently change the associations we have with alcohol in our everyday lives and replace drinking with other activities, we gain confidence and our brain literally gains new connections.
Alcohol impairs our ability to make good decisions, and most of us can think of at least one time when we regret doing something while under the influence of the drinks we consumed. Think about what life would be like without having to worry about remembering everything that you said and did — doesn’t that sound appealing? Without alcohol to cloud our judgment, we are able to think more clearly through the consequences of our words and actions, and in turn to make better decisions. Whether it’s planning for the future or having conversations with others in our lives about important topics, the less alcohol we have in our system, the better.
Going along with the idea of clearer conversations, the benefits of not drinking can improve our relationships with our family, friends, and coworkers. When our mind and body are free of the intoxicating influence and after-effects of alcohol, we’re better able to communicate in helpful ways with the most important people in our life. This means we are being our true, authentic selves, which is such a critical part of any thriving relationship. Removing alcohol can even help things in the bedroom because it won’t be getting in the way of having the most satisfying sex possible! If you’re ready to recharge your relationships, from romantic to platonic, from family to professional, then quitting alcohol is a great decision!
Take a moment and think about how much you spend on an average drink. Let’s assume for the sake of simple math that it’s two dollars per drink. Even for just two drinks per day on average, over the course of a month that’s $120 you’ve saved, and for a year it would be $1440! Do your own math and think about what you would do with that kind of extra money. Especially if things are tight financially, consider the stress you would probably save yourself by removing alcohol from your budget this month and how you could use it to take care of yourself and your loved ones instead. You can also think about setting this money aside to treat yourself to something special later this year. Rewarding ourselves as we obtain the benefits of not drinking is very important!
Have you been thinking about finally saying “goodbye” to alcohol, but you’re wondering what life would be like if you do? It’s a big decision and here at the Reframe app we know how strange it can feel to even think about. But if this describes where you are right now, then you’ve come to the right place! In this post, we’re going to cover what happens when you quit drinking alcohol, including all the physical, mental, emotional, and relational aspects of life beyond drinking. What happens when you stop drinking alcohol? There are so many benefits of not drinking that we’re excited to tell you about, so read on for eight effects of quitting alcohol that we stand to gain
Because alcohol is a depressant, it makes our brain and our body slow down. So the less we drink, the more energy we gain for being productive in all of the many things we have to do at home, work, and throughout our busy lives. With no alcohol in our system, we find ourselves thinking more clearly so we have the motivation to tackle that project list. The other great thing that happens when we stop drinking is that our sleep cycles will improve to give us better rest overnight, which only compounds all these positive effects. Think about waking up with no hangovers or hangxiety to hold us back from having a great day! Removing alcohol from our lives sounds daunting, but the rewards are so worth it!
Drinking does a real number on our immune system because our body recognizes alcohol as a toxic substance, so our other major bodily functions like digestion and fighting off environmental pathogens are temporarily set aside in favor of processing the alcohol first. That means we can get sick more easily when we drink, especially when we drink over long periods of time — so by removing alcohol, we’re giving ourselves a far better chance of overall bodily health.
When our body lacks fluids, it can lead to many health risks. First, let’s Going along with the improved immunity, quitting alcohol has huge effects on our internal organs. From our liver to our heart, from our stomach to even our lungs, and essentially every major and minor organ in our body, no alcohol means stronger health. That includes our skin, too! Since alcohol is a diuretic that dehydrates us, we retain more of the water we need to nourish our skin and this helps us maintain the glow we’re hoping for. Our blood pressure improves when we don’t drink, and our liver gets the chance to repair itself and do its job more efficiently. Many studies have also proven that drinking leads to various types of cancer, so we also protect ourselves for the future when we stop consuming alcohol.
Alcohol provides “empty calories,” meaning that it has no nutritional value itself. However, the drinks we consume that contain alcohol also have a lot of calories which don’t get properly metabolized because our body prioritizes filtering out the toxic alcohol. Removing alcohol therefore frees our digestive tract to do what it does best — to capture the good nutrients that we need. Additionally, think about all of the extra calories we won’t be eating from all of those questionable dietary decisions we made while we were drinking! Stopping drinking can really help our weight loss goals.
When we get rid of alcohol, we find ourselves free of the anxiety and depression that it brings. Not drinking means we give our brain a chance to reset its neurotransmitters so that we can experience greater overall well-being and a happier outlook on life. This doesn’t happen overnight, but thanks to our brain’s amazing power called “neuroplasticity,” we can actually rewire our neurological connections and start to experience life differently. As we slowly and consistently change the associations we have with alcohol in our everyday lives and replace drinking with other activities, we gain confidence and our brain literally gains new connections.
Alcohol impairs our ability to make good decisions, and most of us can think of at least one time when we regret doing something while under the influence of the drinks we consumed. Think about what life would be like without having to worry about remembering everything that you said and did — doesn’t that sound appealing? Without alcohol to cloud our judgment, we are able to think more clearly through the consequences of our words and actions, and in turn to make better decisions. Whether it’s planning for the future or having conversations with others in our lives about important topics, the less alcohol we have in our system, the better.
Going along with the idea of clearer conversations, the benefits of not drinking can improve our relationships with our family, friends, and coworkers. When our mind and body are free of the intoxicating influence and after-effects of alcohol, we’re better able to communicate in helpful ways with the most important people in our life. This means we are being our true, authentic selves, which is such a critical part of any thriving relationship. Removing alcohol can even help things in the bedroom because it won’t be getting in the way of having the most satisfying sex possible! If you’re ready to recharge your relationships, from romantic to platonic, from family to professional, then quitting alcohol is a great decision!
Take a moment and think about how much you spend on an average drink. Let’s assume for the sake of simple math that it’s two dollars per drink. Even for just two drinks per day on average, over the course of a month that’s $120 you’ve saved, and for a year it would be $1440! Do your own math and think about what you would do with that kind of extra money. Especially if things are tight financially, consider the stress you would probably save yourself by removing alcohol from your budget this month and how you could use it to take care of yourself and your loved ones instead. You can also think about setting this money aside to treat yourself to something special later this year. Rewarding ourselves as we obtain the benefits of not drinking is very important!
Here at Reframe, we want to meet you on your journey, wherever you're at. This article will detail a couple important tips to quit drinking, and if you're interested on taking some steps toward cutting back or stopping alcohol use with us, download the Reframe app. We'd love to have 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 millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
If you've landed on this page, you're probably in a place where you're considering taking a break from alcohol or cutting it out of your life completely.
Here at Reframe, we want to meet you on your journey, wherever you're at. This article will detail a couple important tips to quit drinking. Let’s take a look.
Remember, you've got this! We at Reframe are here to support and help you along this journey. Join us today, and begin working toward a more fulfilling life.
If you've landed on this page, you're probably in a place where you're considering taking a break from alcohol or cutting it out of your life completely.
Here at Reframe, we want to meet you on your journey, wherever you're at. This article will detail a couple important tips to quit drinking. Let’s take a look.
Remember, you've got this! We at Reframe are here to support and help you along this journey. Join us today, and begin working toward a more fulfilling life.
Unfortunately, our societal understanding of a “drinking problem” is very polarized. In the eyes of society, you either have a drinking problem...or you don’t. However, the societal acceptance of alcohol has blurred the line between what it means to drink responsibly and drink recklessly...
Very few things in this world are black and white; your fitness level, your mental health, and your political ideologies all fall along a spectrum. The same goes for your alcohol use, yet many people don’t see it that way.
Unfortunately, our societal understanding of a “drinking problem” is very polarized. In the eyes of society, you either have a drinking problem...or you don’t. However, the societal acceptance of alcohol has blurred the line between what it means to drink responsibly and drink recklessly. This creates a grey area of drinking that lies between hitting rock bottom and being a functional drinker. The issue with this is that even the definitions of “rock bottom” and “functional drinker” are arbitrary and vary from person to person. One person’s idea of a responsible drinker could be the same as another person’s idea of someone who is out of control.
The term “alcoholic” often perpetuates this black and white thinking. It’s important to remember that there is no chart or test that can determine whether or not you are an “alcoholic” or have an Alcohol Use Disorder. Sure, you can take those “Am I an alcoholic?” quizzes on Google, but even those often end with the phrase, “do not consider this a proper diagnosis.”
However, these quizzes and tests can be a good benchmark for determining your drinking habits, or for determining if you fit the criteria for having an alcohol use disorder. But, it’s important to remember that the decision to quit drinking is entirely up to you and no matter what the internet tells you, you decide whether or not alcohol is serving you and if you want to make a change.
The point is, you don’t need to identify as an alcoholic to want to cut back or stop drinking alcohol. You don’t even have to hit “rock bottom” or be at your “lowest low”. You are allowed to question your relationship with alcohol at any time and make the necessary changes that will help you feel your best.
Now that we understand how drinking habits lie on a spectrum, it’s important to realize that sobriety lies on a spectrum as well. There is no one, all-encompassing definition of “sobriety.” Some people think that being sober means abstaining from any and all mind-altering substances (including antidepressants and antipsychotic medication). While others call themselves sober if they are abstaining from alcohol, but not other drugs like prescribed medications or even marijuana. The point being- the amount of definitions are endless and sobriety can mean whatever you want it to mean as long as you are living a lifestyle that keeps you happy, healthy and safe.
Don’t let the world’s polarized idea of what it means to have a “drinking problem'' or to be “sober” deter you from questioning your relationship with alcohol. You are allowed to question any and all actions you take, at any time; whether that means total abstinence, moderation, or harm reduction. No matter where you fall on the spectrum, you deserve informed consent to make the decision that is best for you.
At Reframe, we teach you how to reevaluate your alcohol consumption using a neuroscience approach. So if you've decided it's time to change the way that alcohol is showing up in your life, there's an app for that.
Reframe is the #1 alcohol reduction app, built to help you drink less and live more. Whether your goal is to cut back or quit drinking entirely, Reframe’s neuroscience approach can help you change the way alcohol shows up in your life.
With an evidence-based, educational program personalized for you, Reframe not only helps you change the way you drink, but changes the way you think. Using daily tasks, progress tracking, a private community, and a multitude of tools (think meditations, games, and more!), you’ve got everything you need to change your relationship with booze at the click of a button.
Need extra support? Uplevel your alcohol-free or alcohol-reduction journey with Reframe’s premium Thrive Coaching and get 1:1 access to a Certified Recovery Coach of your choice, live coaching calls, and a curated video library.
Download Reframe for free and Reframe the way you think and drink.
Very few things in this world are black and white; your fitness level, your mental health, and your political ideologies all fall along a spectrum. The same goes for your alcohol use, yet many people don’t see it that way.
Unfortunately, our societal understanding of a “drinking problem” is very polarized. In the eyes of society, you either have a drinking problem...or you don’t. However, the societal acceptance of alcohol has blurred the line between what it means to drink responsibly and drink recklessly. This creates a grey area of drinking that lies between hitting rock bottom and being a functional drinker. The issue with this is that even the definitions of “rock bottom” and “functional drinker” are arbitrary and vary from person to person. One person’s idea of a responsible drinker could be the same as another person’s idea of someone who is out of control.
The term “alcoholic” often perpetuates this black and white thinking. It’s important to remember that there is no chart or test that can determine whether or not you are an “alcoholic” or have an Alcohol Use Disorder. Sure, you can take those “Am I an alcoholic?” quizzes on Google, but even those often end with the phrase, “do not consider this a proper diagnosis.”
However, these quizzes and tests can be a good benchmark for determining your drinking habits, or for determining if you fit the criteria for having an alcohol use disorder. But, it’s important to remember that the decision to quit drinking is entirely up to you and no matter what the internet tells you, you decide whether or not alcohol is serving you and if you want to make a change.
The point is, you don’t need to identify as an alcoholic to want to cut back or stop drinking alcohol. You don’t even have to hit “rock bottom” or be at your “lowest low”. You are allowed to question your relationship with alcohol at any time and make the necessary changes that will help you feel your best.
Now that we understand how drinking habits lie on a spectrum, it’s important to realize that sobriety lies on a spectrum as well. There is no one, all-encompassing definition of “sobriety.” Some people think that being sober means abstaining from any and all mind-altering substances (including antidepressants and antipsychotic medication). While others call themselves sober if they are abstaining from alcohol, but not other drugs like prescribed medications or even marijuana. The point being- the amount of definitions are endless and sobriety can mean whatever you want it to mean as long as you are living a lifestyle that keeps you happy, healthy and safe.
Don’t let the world’s polarized idea of what it means to have a “drinking problem'' or to be “sober” deter you from questioning your relationship with alcohol. You are allowed to question any and all actions you take, at any time; whether that means total abstinence, moderation, or harm reduction. No matter where you fall on the spectrum, you deserve informed consent to make the decision that is best for you.
At Reframe, we teach you how to reevaluate your alcohol consumption using a neuroscience approach. So if you've decided it's time to change the way that alcohol is showing up in your life, there's an app for that.
Reframe is the #1 alcohol reduction app, built to help you drink less and live more. Whether your goal is to cut back or quit drinking entirely, Reframe’s neuroscience approach can help you change the way alcohol shows up in your life.
With an evidence-based, educational program personalized for you, Reframe not only helps you change the way you drink, but changes the way you think. Using daily tasks, progress tracking, a private community, and a multitude of tools (think meditations, games, and more!), you’ve got everything you need to change your relationship with booze at the click of a button.
Need extra support? Uplevel your alcohol-free or alcohol-reduction journey with Reframe’s premium Thrive Coaching and get 1:1 access to a Certified Recovery Coach of your choice, live coaching calls, and a curated video library.
Download Reframe for free and Reframe the way you think and drink.
