Discover how enhancing your diet can significantly support your sobriety journey. Learn about beneficial foods, those to avoid, and how proper nutrition aids in body repair, mood stabilization, and craving reduction.
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!
Embarking on a journey towards sobriety is a commendable and life-enhancing decision. While the focus often lies on abstaining from alcohol, it's equally important to consider the role of diet in supporting this journey. Improving your diet can significantly bolster your efforts to maintain sobriety, providing your body with the nutrients it needs to heal and thrive. Let's delve into how a nutritious diet can aid your sobriety, including foods to favor and foods to avoid.
Committing to sobriety can transform your life in numerous ways. For instance, a year of sobriety can lead to improved health, better sleep, enhanced mental clarity, and stronger relationships. The Benefits of Getting Sober For a Year highlight how abstaining from alcohol for an extended period can significantly boost your overall well-being.
Alcohol can damage various organs, including the liver, heart, and brain. A diet rich in vitamins, minerals, and antioxidants can help repair this damage. For example, eating foods high in antioxidants, such as berries and leafy greens, can help reduce oxidative stress and promote healing.
Mood swings and irritability are common during the early stages of sobriety. Foods that stabilize blood sugar levels, such as complex carbohydrates and proteins, can help maintain a steady mood. Omega-3 fatty acids found in fish and flaxseeds can also support mental health and reduce symptoms of depression and anxiety.
Certain foods can help reduce cravings for alcohol. For instance, foods high in fiber, such as whole grains and vegetables, can keep you feeling full and satisfied, reducing the temptation to drink. Additionally, staying hydrated with water and herbal teas can help curb cravings.
Good nutrition can improve sleep quality, which is often disrupted by alcohol use. Foods rich in magnesium, such as nuts, seeds, and leafy greens, can promote relaxation and better sleep. Avoiding caffeine and heavy, greasy meals before bedtime can also enhance sleep quality.
A balanced diet provides the energy needed to stay active and engaged in life. Complex carbohydrates, lean proteins, and healthy fats offer sustained energy, helping you stay motivated and focused on your sobriety goals.
Incorporating healthy eating habits into your daily routine can provide structure and a sense of control, which is crucial during recovery. Planning and preparing nutritious meals can become a positive and rewarding part of your sobriety journey.
Embarking on a journey towards sobriety is a commendable and life-enhancing decision. While the focus often lies on abstaining from alcohol, it's equally important to consider the role of diet in supporting this journey. Improving your diet can significantly bolster your efforts to maintain sobriety, providing your body with the nutrients it needs to heal and thrive. Let's delve into how a nutritious diet can aid your sobriety, including foods to favor and foods to avoid.
Committing to sobriety can transform your life in numerous ways. For instance, a year of sobriety can lead to improved health, better sleep, enhanced mental clarity, and stronger relationships. The Benefits of Getting Sober For a Year highlight how abstaining from alcohol for an extended period can significantly boost your overall well-being.
Alcohol can damage various organs, including the liver, heart, and brain. A diet rich in vitamins, minerals, and antioxidants can help repair this damage. For example, eating foods high in antioxidants, such as berries and leafy greens, can help reduce oxidative stress and promote healing.
Mood swings and irritability are common during the early stages of sobriety. Foods that stabilize blood sugar levels, such as complex carbohydrates and proteins, can help maintain a steady mood. Omega-3 fatty acids found in fish and flaxseeds can also support mental health and reduce symptoms of depression and anxiety.
Certain foods can help reduce cravings for alcohol. For instance, foods high in fiber, such as whole grains and vegetables, can keep you feeling full and satisfied, reducing the temptation to drink. Additionally, staying hydrated with water and herbal teas can help curb cravings.
Good nutrition can improve sleep quality, which is often disrupted by alcohol use. Foods rich in magnesium, such as nuts, seeds, and leafy greens, can promote relaxation and better sleep. Avoiding caffeine and heavy, greasy meals before bedtime can also enhance sleep quality.
A balanced diet provides the energy needed to stay active and engaged in life. Complex carbohydrates, lean proteins, and healthy fats offer sustained energy, helping you stay motivated and focused on your sobriety goals.
Incorporating healthy eating habits into your daily routine can provide structure and a sense of control, which is crucial during recovery. Planning and preparing nutritious meals can become a positive and rewarding part of your sobriety journey.
This guide explores the signs indicating it might be time to quit alcohol, covering physical, mental, and social factors, and discusses the benefits of making this life-changing decision.
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!
Deciding to quit alcohol is a significant and personal decision. Whether it's for health reasons, personal growth, or to improve relationships, recognizing the signs that it might be time to quit is crucial. This guide aims to help you identify your own reasons and understand the benefits of making this life-changing decision.
If you find yourself frequently experiencing hangovers, it might be a sign that your body is struggling to cope with alcohol. Hangovers are not just a nuisance; they are your body's way of telling you that it's overwhelmed. Frequent hangovers can lead to more severe health issues, such as liver damage, high blood pressure, and increased risk of heart disease.
Some people develop an alcohol intolerance due to a deficiency in the enzyme alcohol dehydrogenase. This can lead to symptoms like skin flushing, an upset stomach, rapid heartbeat, and more. Persistent physical reactions to alcohol are a clear sign that your body is not handling alcohol well.
Binge drinking is another red flag. Engaging in binge drinking can lead to dangerous short-term and long-term health effects. It’s essential to recognize that binge drinking may feel like a wild and fun ride, but it can quickly get dangerous.
Alcohol can significantly impact your mental health. Many people turn to alcohol to cope with anxiety and depression, but it often exacerbates these conditions. If you notice that your mental health is deteriorating, it might be time to consider quitting alcohol.
Heavy drinking can lead to a severe mental health condition known as alcohol-induced psychosis. This condition can cause hallucinations and delusions, which are serious signs that your relationship with alcohol is harmful.
Alcohol cravings often occur as an automatic response to a trigger. If you find yourself needing alcohol to cope with daily life or experiencing strong cravings, it’s a sign of dependence. Recognizing this dependence is the first step toward seeking help and making a change.
Alcohol can exacerbate toxic behaviors in relationships, such as aggression, dishonesty, and neglect. Recognizing these patterns is crucial for fostering healthier relationship dynamics. If alcohol is causing strain in your relationships, it might be time to reconsider your drinking habits.
While alcohol is often seen as a social lubricant, it can also lead to social isolation. If you find that your social life revolves around drinking or that you’re avoiding social situations where alcohol is not present, it’s a sign that alcohol is taking over your life.
Alcohol can significantly impact your productivity and performance at work. If you’re finding it hard to concentrate, missing deadlines, or receiving negative feedback, it might be time to evaluate how alcohol is affecting your professional life.
Alcohol can also have a financial impact. The cost of frequent drinking can add up, leading to financial strain. If you’re noticing that a significant portion of your budget is going towards alcohol, it’s worth considering the benefits of cutting back or quitting altogether.
One of the most immediate benefits of quitting alcohol is improved physical health. You’ll likely notice better sleep, more energy, and fewer health issues. Quitting alcohol can also reduce your risk of developing serious conditions like liver disease and heart disease.
Quitting alcohol can lead to significant improvements in your mental health. Many people report feeling less anxious and depressed after quitting. You’ll also likely experience a clearer mind and better emotional stability.
Without alcohol, you can focus on building healthier relationships. You’ll be more present and engaged with your loved ones, leading to stronger and more meaningful connections.
With improved health and mental clarity, you’ll likely see a boost in productivity. Whether it’s in your personal projects or professional life, quitting alcohol can help you achieve your goals more effectively.
Quitting alcohol can also lead to significant financial savings. Without the expense of alcohol, you can allocate your resources towards more meaningful and fulfilling activities.
Recognizing the signs that it might be time to quit alcohol is the first step towards a healthier, happier life. Whether it's physical symptoms, mental health issues, relationship problems, or impacts on your personal and professional life, understanding these signs can help you make an informed decision. The benefits of quitting alcohol are numerous, from improved health and mental clarity to better relationships and financial savings. If you’re considering quitting alcohol, know that you’re making a positive choice for your future.
Deciding to quit alcohol is a significant and personal decision. Whether it's for health reasons, personal growth, or to improve relationships, recognizing the signs that it might be time to quit is crucial. This guide aims to help you identify your own reasons and understand the benefits of making this life-changing decision.
If you find yourself frequently experiencing hangovers, it might be a sign that your body is struggling to cope with alcohol. Hangovers are not just a nuisance; they are your body's way of telling you that it's overwhelmed. Frequent hangovers can lead to more severe health issues, such as liver damage, high blood pressure, and increased risk of heart disease.
Some people develop an alcohol intolerance due to a deficiency in the enzyme alcohol dehydrogenase. This can lead to symptoms like skin flushing, an upset stomach, rapid heartbeat, and more. Persistent physical reactions to alcohol are a clear sign that your body is not handling alcohol well.
Binge drinking is another red flag. Engaging in binge drinking can lead to dangerous short-term and long-term health effects. It’s essential to recognize that binge drinking may feel like a wild and fun ride, but it can quickly get dangerous.
Alcohol can significantly impact your mental health. Many people turn to alcohol to cope with anxiety and depression, but it often exacerbates these conditions. If you notice that your mental health is deteriorating, it might be time to consider quitting alcohol.
Heavy drinking can lead to a severe mental health condition known as alcohol-induced psychosis. This condition can cause hallucinations and delusions, which are serious signs that your relationship with alcohol is harmful.
Alcohol cravings often occur as an automatic response to a trigger. If you find yourself needing alcohol to cope with daily life or experiencing strong cravings, it’s a sign of dependence. Recognizing this dependence is the first step toward seeking help and making a change.
Alcohol can exacerbate toxic behaviors in relationships, such as aggression, dishonesty, and neglect. Recognizing these patterns is crucial for fostering healthier relationship dynamics. If alcohol is causing strain in your relationships, it might be time to reconsider your drinking habits.
While alcohol is often seen as a social lubricant, it can also lead to social isolation. If you find that your social life revolves around drinking or that you’re avoiding social situations where alcohol is not present, it’s a sign that alcohol is taking over your life.
Alcohol can significantly impact your productivity and performance at work. If you’re finding it hard to concentrate, missing deadlines, or receiving negative feedback, it might be time to evaluate how alcohol is affecting your professional life.
Alcohol can also have a financial impact. The cost of frequent drinking can add up, leading to financial strain. If you’re noticing that a significant portion of your budget is going towards alcohol, it’s worth considering the benefits of cutting back or quitting altogether.
One of the most immediate benefits of quitting alcohol is improved physical health. You’ll likely notice better sleep, more energy, and fewer health issues. Quitting alcohol can also reduce your risk of developing serious conditions like liver disease and heart disease.
Quitting alcohol can lead to significant improvements in your mental health. Many people report feeling less anxious and depressed after quitting. You’ll also likely experience a clearer mind and better emotional stability.
Without alcohol, you can focus on building healthier relationships. You’ll be more present and engaged with your loved ones, leading to stronger and more meaningful connections.
With improved health and mental clarity, you’ll likely see a boost in productivity. Whether it’s in your personal projects or professional life, quitting alcohol can help you achieve your goals more effectively.
Quitting alcohol can also lead to significant financial savings. Without the expense of alcohol, you can allocate your resources towards more meaningful and fulfilling activities.
Recognizing the signs that it might be time to quit alcohol is the first step towards a healthier, happier life. Whether it's physical symptoms, mental health issues, relationship problems, or impacts on your personal and professional life, understanding these signs can help you make an informed decision. The benefits of quitting alcohol are numerous, from improved health and mental clarity to better relationships and financial savings. If you’re considering quitting alcohol, know that you’re making a positive choice for your future.
Exploring hobbies during recovery is integral for self-discovery. Check out our latest blog for more info on the benefits of developing hobbies and how to get started.
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!
The world of drinking, when we’re in it, can seem like that’s all there is to life. The roller coaster of drinking and partying — and the group of people we may be riding it with — can create an illusion of a happy and fulfilled life.
When we quit drinking, that facade fades away. Recovery can leave us feeling alone and empty. Although it may be uncomfortable and nerve-racking at first, this empty space gives us the opportunity to discover and expand our lives — by exploring our passions and interests. But before we get into some of the ways we can fill up our leisure time, let’s get a better idea of how drinking can rob us of our time and energy.
Alcohol dependence is characterized by the inability to quit drinking despite negative consequences. It can cause us to prioritize drinking over other vital aspects of our lives, including our work, personal relationships, and health.
When we begin recovery and quit drinking, we might find that much of our time is freed up because we’re no longer spending most of it consuming alcohol, suffering from hangovers, or just thinking about drinking. For those of us who aren’t used to leisure time, we may find ourselves bored, lost, lonely, or all of the above.
And if friends or family recommend we “find a hobby” or “explore our passions,” what do we do? Where do we even begin? What activities could we can try? Let’s see what’s out there.
Sure, we might get the usual suggestions — “What about reading your way through all of Charles Dickens or Harry Potter (for the third time)? Maybe take up baking? How about hiking? If those don’t hold much appeal, there’s a whole lot more to explore.
1. Physical Activities
Enjoyable physical activities are beneficial for our mental as well as physical health — just consider all the possibilities!
2. Creative Pursuits
Creative pursuits promote self-discovery, and the options we can pursue are virtually endless.
3. Mindfulness and Relaxation Practices
Reducing stress is beneficial for all phases of our life but even more so during recovery. Stress can commonly be a trigger for drinking, so mindfulness practices like those noted here can be especially helpful in preventing relapses.
4. Learning and Education
We don’t typically think of learning as a hobby, but why not? Learning is best if it’s lifelong — so just think of all the things that have piqued our interest and we now have time for?
5. Community Engagement
Community activities are a great way to increase our social engagement while doing things we’re interested in. Here’s a list of options to consider for starters.
So, we now have a list of hobbies to choose from — but how important is it, really, to find activities to keep our mind and body busy?
Developing hobbies during recovery from alcohol dependence or alcohol use disorder (AUD), also commonly referred to as alcohol “addiction,” goes well beyond just occupying time: hobbies can be integral aspects of recovery. The benefits are many.
Now that we understand the importance of finding hobbies, and we have many options to choose from, what else should we keep in mind when pursuing a hobby?
When choosing an activity, it’s also important to keep several key considerations in mind.
Now that we may have narrowed down our list to an activity we want to try, how can we give it a fair chance?
Quitting alcohol is no easy feat. Recovery can come with physical discomfort and emotional distress that can make it hard to feel motivated enough to try new activities. Sure, the one yoga class was fun, but it may have taken a lot for us to get out there. How can we keep going? Some ways we can incorporate hobbies and interests into our recovery lifestyle include the following strategies.
We may take all these steps, but obstacles and setbacks can still occur. How can we overcome them?
Recovery experiences can make even everyday activities challenging at times. Even though hobbies can seem like just an add-on to our life, they can be crucial during recovery. Here are some ways we can stay consistent in pursuing our interests during challenging times.
As we continue to heal our relationship with alcohol and learn more about ourselves in the process, we’ll be able to enrich our lives through hobbies and passions.
You don’t have to wait until you’re fully recovered to start putting your time into things you love doing. In fact, developing hobbies during recovery is beneficial in distracting you from drinking and helping you connect with others. It’s difficult to know where to begin, especially with the fatigue that commonly accompanies recovery. But a hobby can be anything you enjoy, so don’t be afraid to try something new. Self-discovery is a major component of recovery, making it an ideal time to explore your passions!
The world of drinking, when we’re in it, can seem like that’s all there is to life. The roller coaster of drinking and partying — and the group of people we may be riding it with — can create an illusion of a happy and fulfilled life.
When we quit drinking, that facade fades away. Recovery can leave us feeling alone and empty. Although it may be uncomfortable and nerve-racking at first, this empty space gives us the opportunity to discover and expand our lives — by exploring our passions and interests. But before we get into some of the ways we can fill up our leisure time, let’s get a better idea of how drinking can rob us of our time and energy.
Alcohol dependence is characterized by the inability to quit drinking despite negative consequences. It can cause us to prioritize drinking over other vital aspects of our lives, including our work, personal relationships, and health.
When we begin recovery and quit drinking, we might find that much of our time is freed up because we’re no longer spending most of it consuming alcohol, suffering from hangovers, or just thinking about drinking. For those of us who aren’t used to leisure time, we may find ourselves bored, lost, lonely, or all of the above.
And if friends or family recommend we “find a hobby” or “explore our passions,” what do we do? Where do we even begin? What activities could we can try? Let’s see what’s out there.
Sure, we might get the usual suggestions — “What about reading your way through all of Charles Dickens or Harry Potter (for the third time)? Maybe take up baking? How about hiking? If those don’t hold much appeal, there’s a whole lot more to explore.
1. Physical Activities
Enjoyable physical activities are beneficial for our mental as well as physical health — just consider all the possibilities!
2. Creative Pursuits
Creative pursuits promote self-discovery, and the options we can pursue are virtually endless.
3. Mindfulness and Relaxation Practices
Reducing stress is beneficial for all phases of our life but even more so during recovery. Stress can commonly be a trigger for drinking, so mindfulness practices like those noted here can be especially helpful in preventing relapses.
4. Learning and Education
We don’t typically think of learning as a hobby, but why not? Learning is best if it’s lifelong — so just think of all the things that have piqued our interest and we now have time for?
5. Community Engagement
Community activities are a great way to increase our social engagement while doing things we’re interested in. Here’s a list of options to consider for starters.
So, we now have a list of hobbies to choose from — but how important is it, really, to find activities to keep our mind and body busy?
Developing hobbies during recovery from alcohol dependence or alcohol use disorder (AUD), also commonly referred to as alcohol “addiction,” goes well beyond just occupying time: hobbies can be integral aspects of recovery. The benefits are many.
Now that we understand the importance of finding hobbies, and we have many options to choose from, what else should we keep in mind when pursuing a hobby?
When choosing an activity, it’s also important to keep several key considerations in mind.
Now that we may have narrowed down our list to an activity we want to try, how can we give it a fair chance?
Quitting alcohol is no easy feat. Recovery can come with physical discomfort and emotional distress that can make it hard to feel motivated enough to try new activities. Sure, the one yoga class was fun, but it may have taken a lot for us to get out there. How can we keep going? Some ways we can incorporate hobbies and interests into our recovery lifestyle include the following strategies.
We may take all these steps, but obstacles and setbacks can still occur. How can we overcome them?
Recovery experiences can make even everyday activities challenging at times. Even though hobbies can seem like just an add-on to our life, they can be crucial during recovery. Here are some ways we can stay consistent in pursuing our interests during challenging times.
As we continue to heal our relationship with alcohol and learn more about ourselves in the process, we’ll be able to enrich our lives through hobbies and passions.
You don’t have to wait until you’re fully recovered to start putting your time into things you love doing. In fact, developing hobbies during recovery is beneficial in distracting you from drinking and helping you connect with others. It’s difficult to know where to begin, especially with the fatigue that commonly accompanies recovery. But a hobby can be anything you enjoy, so don’t be afraid to try something new. Self-discovery is a major component of recovery, making it an ideal time to explore your passions!
Explore new treatments in alcoholism recovery with reframe digital health tools and holistic approaches for a comprehensive path to lasting change.
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!
Changing your relationship with alcohol is about more than just quitting. It’s about rebuilding your life with better support and healthier habits. Thankfully, the resources available for recovery have evolved. We now have access to powerful tools right from our phones. This guide explores these modern methods, from effective apps to help quit drinking to adopting a holistic approach to alcoholism. We'll look at how combining alcoholism apps, like the Reframe digital health program, with other supportive practices can create a system for lasting change that truly fits your life.
If you’ve ever used an app to track your steps or a smartwatch to monitor your sleep, you’re already familiar with digital health tools. In short, they use technology like apps, wearables, and even video calls to help you manage your health and wellness. They bring support out of the traditional clinic setting and into your daily life, making it more accessible and easier to integrate with your routines. The main idea is to give you the resources and information you need to take an active, informed role in your own well-being, often right from the palm of your hand.
These tools are becoming especially important for mental health and habit change. For anyone looking to adjust their relationship with alcohol, digital platforms can offer a private, flexible, and supportive path forward. They provide structure when you need it and data that helps you understand your personal patterns much better. Instead of feeling like you have to figure it all out on your own, these resources can act as a constant companion, guiding you with evidence-based techniques and a sense of community, all without having to schedule a single in-person appointment.
Digital health isn't just one thing; it's a whole collection of different technologies designed to meet a wide variety of needs. You might even be using some of them already. The most common types include:
Perhaps the biggest advantage of using digital health tools is how they put you in the driver's seat of your own health journey. They make support more convenient, personalized, and empowering, which can be a complete game-changer when you're working on changing your drinking habits. You get access to information and encouragement anytime and anywhere, which is incredibly helpful when you’re facing a craving or just need a little motivation. These tools provide the structure and education to build healthier routines and practice mindful drinking. Instead of a one-size-fits-all plan, you receive personalized advice and can see your progress in real-time, helping you make informed choices that last.
Digital tools have revolutionized the way individuals approach alcoholism recovery. Mobile apps and online platforms offer accessible, convenient, and personalized support for those looking to reduce or quit alcohol consumption.
One notable example is the Reframe App, which provides a comprehensive program to help users cut back on drinking. The app combines daily readings, activities, and a toolkit to manage cravings and stress, offering a science-backed approach to reducing alcohol consumption.
At its core, Reframe is an app designed to help you drink less and build healthier habits. It’s not just a tracker; it’s a comprehensive program that uses a neuroscience-based approach to help you understand and change your relationship with alcohol. The program includes daily educational readings, a toolkit with over 20 coping strategies for managing cravings, and a supportive, anonymous community. You also get access to in-depth courses, progress tracking, and personalized goal setting. This multi-faceted approach empowers you to make lasting changes by addressing the thoughts and behaviors behind your drinking patterns, rather than just focusing on willpower alone.
The results speak for themselves. According to our data, an incredible 91% of Reframe users report a significant reduction in their alcohol consumption within three months of using the app. The program’s effectiveness comes from its focus on education and cognitive behavioral techniques. Instead of simply telling you to stop, Reframe helps you explore the reasons you drink and equips you with practical tools to handle triggers and stress in healthier ways. This method helps create new neural pathways, making it easier to choose alternatives to alcohol and build habits that stick for the long term.
Investing in your well-being is one of the best decisions you can make. On average, a Reframe subscription costs about $100 per year, which breaks down to around $8 a month. When you think about how much you might be spending on alcohol, the value becomes clear. If you’re curious, you can use our Alcohol Spend Calculator to see how much you could save. We offer a few different subscription plans to fit your needs, and you can find all the details on our FAQ page. The goal is to make this transformative program accessible so you can focus on what really matters: your health and happiness.
Reframe is designed for any adult who feels they could benefit from drinking less, whether their goal is to cut back or quit completely. It’s perfect for those interested in mindful drinking and developing a healthier, more intentional relationship with alcohol. However, it’s important to know that Reframe is not a substitute for medical treatment. The app is not intended for individuals with a severe alcohol use disorder (AUD) or those who may experience medical withdrawal symptoms. If you fall into that category, please consult a healthcare professional for guidance on the safest path forward.
We hear from users all the time that Reframe has been a life-changing tool in their journey with alcohol. Many people share that the daily readings and community support were exactly what they needed to finally make a change. On the other hand, some users find the amount of content in the app a bit extensive at first. Because the program is so comprehensive, we recommend taking it one day at a time to avoid feeling overwhelmed. We also encourage everyone to carefully review the subscription terms during the free trial to avoid any unexpected charges, ensuring a smooth and positive experience from the start.
With so many wellness apps available, it can be tough to figure out which one is the right fit. Each app offers a unique approach to changing your drinking habits. Some focus on tracking sobriety streaks, while others provide community forums or simple tracking tools. Here’s a quick look at how Reframe stands apart from other popular options, so you can make an informed choice that aligns with your personal goals.
The main difference here is the underlying philosophy. Reframe uses neuroscience and psychology to help you shift your entire mindset around alcohol. In contrast, I Am Sober is more focused on tracking your sober time, celebrating milestones, and connecting with a community for support. If you’re looking to understand the “why” behind your habits and learn new coping skills, Reframe’s educational approach is likely a better fit. If you thrive on tracking progress and community pledges, I Am Sober is a solid choice.
Sunnyside primarily uses a text-message-based system for support and accountability, which some people find very convenient. It’s also generally a bit cheaper. Reframe, however, is a more robust, in-app experience with a wider range of features, including daily lessons, a full toolkit of coping mechanisms, and live coaching sessions. If you want a comprehensive, structured program all in one place, Reframe offers a deeper and more immersive experience than the text-based coaching of Sunnyside.
Try Dry is a fantastic free app, especially for campaigns like Dry January. It helps you track your alcohol intake, the money you’ve saved, and its impact on your sleep and mood. It’s a great entry-level tool for monitoring your habits. However, it doesn’t include the educational content, community groups, or live coaching that are central to the Reframe experience. If you need structured guidance and support to make a lasting change, Reframe’s paid features provide a much more comprehensive toolkit.
This is a critical distinction based on need. WEConnect Health is specifically designed to support individuals in recovery from a severe substance use disorder (SUD) or alcohol use disorder (AUD), often providing free virtual meetings and clinical-level support. As mentioned earlier, Reframe is not designed for those with a severe AUD. If you require clinical support for addiction recovery, WEConnect Health is the more appropriate choice. Reframe is built for those in the sub-clinical space who want to proactively change their drinking habits.
Telehealth services and virtual counseling have become increasingly popular, especially in the wake of the COVID-19 pandemic. These services provide individuals with access to professional support from the comfort of their own homes. Virtual counseling sessions can be scheduled at convenient times, making it easier for individuals to maintain regular therapy sessions.
Online support communities, such as forums and social media groups, offer a platform for individuals to share their experiences and receive encouragement from others on a similar journey. These communities can be a valuable source of support, providing a sense of belonging and understanding.
Sobergrid is a digital sobriety community that offers round-the-clock support for those seeking to cut back or quit drinking. The app harnesses the power of social networking to help users on their alcohol recovery journey.
Holistic approaches to alcoholism recovery focus on treating the whole person, addressing physical, mental, emotional, and spiritual aspects of well-being. These methods often complement traditional treatments, offering a more comprehensive approach to recovery.
Mindfulness and meditation practices have been shown to reduce stress, improve mental health, and enhance self-awareness. These practices can help individuals manage cravings and develop healthier coping mechanisms.
Mindfulness-Based Stress Reduction (MBSR) is a program that incorporates mindfulness meditation to help individuals manage stress, pain, and illness. It has been adapted to support those in recovery from alcoholism by promoting relaxation and emotional regulation.
Yoga and physical exercise are powerful tools for supporting recovery. They promote physical health, reduce stress, and improve mood. Engaging in regular physical activity can also help repair the damage caused by long-term alcohol use.
A balanced diet is crucial for those recovering from alcoholism, as it helps replenish nutrients that may have been depleted by excessive alcohol consumption. Nutritional therapy focuses on providing the body with the essential vitamins and minerals needed for optimal health.
Acupuncture and Traditional Chinese Medicine (TCM) have been used for centuries to treat various ailments, including addiction. Acupuncture can help reduce withdrawal symptoms, manage cravings, and promote overall well-being.
Spending time in nature has been shown to have numerous benefits for mental and physical health. Nature-based therapies, such as wilderness therapy and eco-therapy, use outdoor activities to promote healing and recovery.
Nature-based approaches, as discussed in Exploring Spirituality in Recovery, can include activities like hiking, gardening, or simply spending time in a natural setting. These activities help individuals reconnect with themselves and the world around them, fostering a sense of peace and well-being.
Digital health tools are powerful, but it's wise to approach them with a clear understanding of their landscape. Like any tool, they come with their own set of challenges and things to keep in mind. Thinking about these aspects can help you choose the right resources for your journey and use them in a way that truly supports your well-being, ensuring technology works for you, not the other way around.
While digital tools offer incredible convenience, it's crucial that they don't lose the "human touch." True support goes beyond algorithms and data points; it involves empathy, understanding, and genuine connection. When you're working on changing your relationship with alcohol, feeling seen and heard as an individual is essential for progress. The most effective digital platforms recognize this, often incorporating features like peer support communities or access to coaches. This blend ensures you get the benefits of technology without sacrificing the warmth and encouragement that comes from human interaction. After all, people are more than just their data, and that personal connection is a cornerstone of any successful wellness journey.
Let's be honest: the healthcare system can feel like a maze. It's often fragmented, with different specialists and services that don't always communicate with each other. Digital health tools have the potential to simplify things, but they can also add another layer of complexity if they aren't designed thoughtfully. The goal should be to create a more connected and streamlined experience for you. A well-designed app can act as a central hub for your journey, bringing together resources, tracking, and support in one place. This helps cut through the noise and gives you a clearer, more manageable path forward instead of leaving you to piece together a plan from scattered sources.
As you explore digital health options, it's smart to be aware of a few potential risks. First, your privacy is paramount. Since you'll be sharing personal health information, always choose tools from reputable companies that have clear privacy policies. You should be able to easily understand how your data is being used and protected. Second, it's important to recognize the limits of digital "empowerment." Simply having access to data about your habits doesn't automatically lead to change. Real-life factors like your financial situation, stress levels, and even your comfort with technology can create barriers. The best tools don't just hand you information; they provide actionable, supportive guidance that helps you build new skills and handle those real-world challenges.
Combining digital tools with holistic approaches can provide a well-rounded support system for those in recovery. For example, using a mobile app like Reframe to track progress and manage cravings, while also incorporating mindfulness practices and physical exercise, can create a comprehensive recovery plan.
Personalization is key to successful recovery. Each individual’s journey is unique, and what works for one person may not work for another. By combining various tools and approaches, individuals can create a personalized recovery plan that addresses their specific needs and goals.
New and emerging treatments in alcoholism recovery, including digital tools and holistic approaches, offer promising options for individuals seeking to build healthier drinking habits. By leveraging the power of technology and incorporating holistic practices, those in recovery can find the support they need to achieve lasting change.
How do I know if a digital tool like an app is the right first step for me? Deciding on your first step is a personal choice. An app can be a fantastic starting point if you're looking for structure, education, and a private way to explore your relationship with alcohol. If your goal is to build awareness, learn new coping skills, and connect with a supportive community from the comfort of home, a digital program is likely a great fit. However, it's important to be honest with yourself. If you believe you might experience medical withdrawal symptoms, your first step should always be to consult a healthcare professional.
The blog mentions combining digital tools with holistic practices. What does that actually look like on a typical day? It’s simpler than it sounds and is all about weaving small, healthy actions into your routine. For example, you might start your morning with a daily lesson in an app like Reframe while you have your coffee. During a stressful moment at work, instead of thinking about a drink later, you could use a guided breathing exercise from the app's toolkit. In the evening, you might go for a walk in a local park or try a new yoga video online to move your body and clear your head. It's about using the app for structure and support while using holistic practices as healthy, real-world alternatives.
I'm worried about privacy with health apps. What should I look for to make sure my information is safe? That's a very smart concern to have. When considering any digital health tool, always look for a clear and easy-to-find privacy policy. Reputable companies will be transparent about what data they collect and how they protect it. Before committing, take a few minutes to read through their terms. You want to feel confident that your personal information is secure and used responsibly to support your journey, not for other purposes.
There are so many apps and tools mentioned. How do I choose the one that's best for my specific goals? The best way to choose is to first get clear on what you need most right now. Are you looking for a deep, educational program to understand the science behind your habits? Or do you primarily want a simple tracker to celebrate milestones? Perhaps a strong community element is your top priority. Think about your primary goal—whether it's mindful drinking, cutting back, or quitting—and then review the descriptions of each app with that goal in mind. Most offer free trials, which are a great way to see if the approach and features feel right for you before you commit.
Is it possible to rely too much on technology for this kind of change? That’s a great question, and the answer is yes. It's important to remember that an app is a tool to help you build a better life, not a replacement for one. The goal is to use the resources to develop skills and habits that you can apply in the real world, away from your screen. The most effective approach uses technology as a guide and a support system, while you actively practice new behaviors, connect with people, and engage in activities that bring you joy. The app should support your life, not become the center of it.
Changing your relationship with alcohol is about more than just quitting. It’s about rebuilding your life with better support and healthier habits. Thankfully, the resources available for recovery have evolved. We now have access to powerful tools right from our phones. This guide explores these modern methods, from effective apps to help quit drinking to adopting a holistic approach to alcoholism. We'll look at how combining alcoholism apps, like the Reframe digital health program, with other supportive practices can create a system for lasting change that truly fits your life.
If you’ve ever used an app to track your steps or a smartwatch to monitor your sleep, you’re already familiar with digital health tools. In short, they use technology like apps, wearables, and even video calls to help you manage your health and wellness. They bring support out of the traditional clinic setting and into your daily life, making it more accessible and easier to integrate with your routines. The main idea is to give you the resources and information you need to take an active, informed role in your own well-being, often right from the palm of your hand.
These tools are becoming especially important for mental health and habit change. For anyone looking to adjust their relationship with alcohol, digital platforms can offer a private, flexible, and supportive path forward. They provide structure when you need it and data that helps you understand your personal patterns much better. Instead of feeling like you have to figure it all out on your own, these resources can act as a constant companion, guiding you with evidence-based techniques and a sense of community, all without having to schedule a single in-person appointment.
Digital health isn't just one thing; it's a whole collection of different technologies designed to meet a wide variety of needs. You might even be using some of them already. The most common types include:
Perhaps the biggest advantage of using digital health tools is how they put you in the driver's seat of your own health journey. They make support more convenient, personalized, and empowering, which can be a complete game-changer when you're working on changing your drinking habits. You get access to information and encouragement anytime and anywhere, which is incredibly helpful when you’re facing a craving or just need a little motivation. These tools provide the structure and education to build healthier routines and practice mindful drinking. Instead of a one-size-fits-all plan, you receive personalized advice and can see your progress in real-time, helping you make informed choices that last.
Digital tools have revolutionized the way individuals approach alcoholism recovery. Mobile apps and online platforms offer accessible, convenient, and personalized support for those looking to reduce or quit alcohol consumption.
One notable example is the Reframe App, which provides a comprehensive program to help users cut back on drinking. The app combines daily readings, activities, and a toolkit to manage cravings and stress, offering a science-backed approach to reducing alcohol consumption.
At its core, Reframe is an app designed to help you drink less and build healthier habits. It’s not just a tracker; it’s a comprehensive program that uses a neuroscience-based approach to help you understand and change your relationship with alcohol. The program includes daily educational readings, a toolkit with over 20 coping strategies for managing cravings, and a supportive, anonymous community. You also get access to in-depth courses, progress tracking, and personalized goal setting. This multi-faceted approach empowers you to make lasting changes by addressing the thoughts and behaviors behind your drinking patterns, rather than just focusing on willpower alone.
The results speak for themselves. According to our data, an incredible 91% of Reframe users report a significant reduction in their alcohol consumption within three months of using the app. The program’s effectiveness comes from its focus on education and cognitive behavioral techniques. Instead of simply telling you to stop, Reframe helps you explore the reasons you drink and equips you with practical tools to handle triggers and stress in healthier ways. This method helps create new neural pathways, making it easier to choose alternatives to alcohol and build habits that stick for the long term.
Investing in your well-being is one of the best decisions you can make. On average, a Reframe subscription costs about $100 per year, which breaks down to around $8 a month. When you think about how much you might be spending on alcohol, the value becomes clear. If you’re curious, you can use our Alcohol Spend Calculator to see how much you could save. We offer a few different subscription plans to fit your needs, and you can find all the details on our FAQ page. The goal is to make this transformative program accessible so you can focus on what really matters: your health and happiness.
Reframe is designed for any adult who feels they could benefit from drinking less, whether their goal is to cut back or quit completely. It’s perfect for those interested in mindful drinking and developing a healthier, more intentional relationship with alcohol. However, it’s important to know that Reframe is not a substitute for medical treatment. The app is not intended for individuals with a severe alcohol use disorder (AUD) or those who may experience medical withdrawal symptoms. If you fall into that category, please consult a healthcare professional for guidance on the safest path forward.
We hear from users all the time that Reframe has been a life-changing tool in their journey with alcohol. Many people share that the daily readings and community support were exactly what they needed to finally make a change. On the other hand, some users find the amount of content in the app a bit extensive at first. Because the program is so comprehensive, we recommend taking it one day at a time to avoid feeling overwhelmed. We also encourage everyone to carefully review the subscription terms during the free trial to avoid any unexpected charges, ensuring a smooth and positive experience from the start.
With so many wellness apps available, it can be tough to figure out which one is the right fit. Each app offers a unique approach to changing your drinking habits. Some focus on tracking sobriety streaks, while others provide community forums or simple tracking tools. Here’s a quick look at how Reframe stands apart from other popular options, so you can make an informed choice that aligns with your personal goals.
The main difference here is the underlying philosophy. Reframe uses neuroscience and psychology to help you shift your entire mindset around alcohol. In contrast, I Am Sober is more focused on tracking your sober time, celebrating milestones, and connecting with a community for support. If you’re looking to understand the “why” behind your habits and learn new coping skills, Reframe’s educational approach is likely a better fit. If you thrive on tracking progress and community pledges, I Am Sober is a solid choice.
Sunnyside primarily uses a text-message-based system for support and accountability, which some people find very convenient. It’s also generally a bit cheaper. Reframe, however, is a more robust, in-app experience with a wider range of features, including daily lessons, a full toolkit of coping mechanisms, and live coaching sessions. If you want a comprehensive, structured program all in one place, Reframe offers a deeper and more immersive experience than the text-based coaching of Sunnyside.
Try Dry is a fantastic free app, especially for campaigns like Dry January. It helps you track your alcohol intake, the money you’ve saved, and its impact on your sleep and mood. It’s a great entry-level tool for monitoring your habits. However, it doesn’t include the educational content, community groups, or live coaching that are central to the Reframe experience. If you need structured guidance and support to make a lasting change, Reframe’s paid features provide a much more comprehensive toolkit.
This is a critical distinction based on need. WEConnect Health is specifically designed to support individuals in recovery from a severe substance use disorder (SUD) or alcohol use disorder (AUD), often providing free virtual meetings and clinical-level support. As mentioned earlier, Reframe is not designed for those with a severe AUD. If you require clinical support for addiction recovery, WEConnect Health is the more appropriate choice. Reframe is built for those in the sub-clinical space who want to proactively change their drinking habits.
Telehealth services and virtual counseling have become increasingly popular, especially in the wake of the COVID-19 pandemic. These services provide individuals with access to professional support from the comfort of their own homes. Virtual counseling sessions can be scheduled at convenient times, making it easier for individuals to maintain regular therapy sessions.
Online support communities, such as forums and social media groups, offer a platform for individuals to share their experiences and receive encouragement from others on a similar journey. These communities can be a valuable source of support, providing a sense of belonging and understanding.
Sobergrid is a digital sobriety community that offers round-the-clock support for those seeking to cut back or quit drinking. The app harnesses the power of social networking to help users on their alcohol recovery journey.
Holistic approaches to alcoholism recovery focus on treating the whole person, addressing physical, mental, emotional, and spiritual aspects of well-being. These methods often complement traditional treatments, offering a more comprehensive approach to recovery.
Mindfulness and meditation practices have been shown to reduce stress, improve mental health, and enhance self-awareness. These practices can help individuals manage cravings and develop healthier coping mechanisms.
Mindfulness-Based Stress Reduction (MBSR) is a program that incorporates mindfulness meditation to help individuals manage stress, pain, and illness. It has been adapted to support those in recovery from alcoholism by promoting relaxation and emotional regulation.
Yoga and physical exercise are powerful tools for supporting recovery. They promote physical health, reduce stress, and improve mood. Engaging in regular physical activity can also help repair the damage caused by long-term alcohol use.
A balanced diet is crucial for those recovering from alcoholism, as it helps replenish nutrients that may have been depleted by excessive alcohol consumption. Nutritional therapy focuses on providing the body with the essential vitamins and minerals needed for optimal health.
Acupuncture and Traditional Chinese Medicine (TCM) have been used for centuries to treat various ailments, including addiction. Acupuncture can help reduce withdrawal symptoms, manage cravings, and promote overall well-being.
Spending time in nature has been shown to have numerous benefits for mental and physical health. Nature-based therapies, such as wilderness therapy and eco-therapy, use outdoor activities to promote healing and recovery.
Nature-based approaches, as discussed in Exploring Spirituality in Recovery, can include activities like hiking, gardening, or simply spending time in a natural setting. These activities help individuals reconnect with themselves and the world around them, fostering a sense of peace and well-being.
Digital health tools are powerful, but it's wise to approach them with a clear understanding of their landscape. Like any tool, they come with their own set of challenges and things to keep in mind. Thinking about these aspects can help you choose the right resources for your journey and use them in a way that truly supports your well-being, ensuring technology works for you, not the other way around.
While digital tools offer incredible convenience, it's crucial that they don't lose the "human touch." True support goes beyond algorithms and data points; it involves empathy, understanding, and genuine connection. When you're working on changing your relationship with alcohol, feeling seen and heard as an individual is essential for progress. The most effective digital platforms recognize this, often incorporating features like peer support communities or access to coaches. This blend ensures you get the benefits of technology without sacrificing the warmth and encouragement that comes from human interaction. After all, people are more than just their data, and that personal connection is a cornerstone of any successful wellness journey.
Let's be honest: the healthcare system can feel like a maze. It's often fragmented, with different specialists and services that don't always communicate with each other. Digital health tools have the potential to simplify things, but they can also add another layer of complexity if they aren't designed thoughtfully. The goal should be to create a more connected and streamlined experience for you. A well-designed app can act as a central hub for your journey, bringing together resources, tracking, and support in one place. This helps cut through the noise and gives you a clearer, more manageable path forward instead of leaving you to piece together a plan from scattered sources.
As you explore digital health options, it's smart to be aware of a few potential risks. First, your privacy is paramount. Since you'll be sharing personal health information, always choose tools from reputable companies that have clear privacy policies. You should be able to easily understand how your data is being used and protected. Second, it's important to recognize the limits of digital "empowerment." Simply having access to data about your habits doesn't automatically lead to change. Real-life factors like your financial situation, stress levels, and even your comfort with technology can create barriers. The best tools don't just hand you information; they provide actionable, supportive guidance that helps you build new skills and handle those real-world challenges.
Combining digital tools with holistic approaches can provide a well-rounded support system for those in recovery. For example, using a mobile app like Reframe to track progress and manage cravings, while also incorporating mindfulness practices and physical exercise, can create a comprehensive recovery plan.
Personalization is key to successful recovery. Each individual’s journey is unique, and what works for one person may not work for another. By combining various tools and approaches, individuals can create a personalized recovery plan that addresses their specific needs and goals.
New and emerging treatments in alcoholism recovery, including digital tools and holistic approaches, offer promising options for individuals seeking to build healthier drinking habits. By leveraging the power of technology and incorporating holistic practices, those in recovery can find the support they need to achieve lasting change.
How do I know if a digital tool like an app is the right first step for me? Deciding on your first step is a personal choice. An app can be a fantastic starting point if you're looking for structure, education, and a private way to explore your relationship with alcohol. If your goal is to build awareness, learn new coping skills, and connect with a supportive community from the comfort of home, a digital program is likely a great fit. However, it's important to be honest with yourself. If you believe you might experience medical withdrawal symptoms, your first step should always be to consult a healthcare professional.
The blog mentions combining digital tools with holistic practices. What does that actually look like on a typical day? It’s simpler than it sounds and is all about weaving small, healthy actions into your routine. For example, you might start your morning with a daily lesson in an app like Reframe while you have your coffee. During a stressful moment at work, instead of thinking about a drink later, you could use a guided breathing exercise from the app's toolkit. In the evening, you might go for a walk in a local park or try a new yoga video online to move your body and clear your head. It's about using the app for structure and support while using holistic practices as healthy, real-world alternatives.
I'm worried about privacy with health apps. What should I look for to make sure my information is safe? That's a very smart concern to have. When considering any digital health tool, always look for a clear and easy-to-find privacy policy. Reputable companies will be transparent about what data they collect and how they protect it. Before committing, take a few minutes to read through their terms. You want to feel confident that your personal information is secure and used responsibly to support your journey, not for other purposes.
There are so many apps and tools mentioned. How do I choose the one that's best for my specific goals? The best way to choose is to first get clear on what you need most right now. Are you looking for a deep, educational program to understand the science behind your habits? Or do you primarily want a simple tracker to celebrate milestones? Perhaps a strong community element is your top priority. Think about your primary goal—whether it's mindful drinking, cutting back, or quitting—and then review the descriptions of each app with that goal in mind. Most offer free trials, which are a great way to see if the approach and features feel right for you before you commit.
Is it possible to rely too much on technology for this kind of change? That’s a great question, and the answer is yes. It's important to remember that an app is a tool to help you build a better life, not a replacement for one. The goal is to use the resources to develop skills and habits that you can apply in the real world, away from your screen. The most effective approach uses technology as a guide and a support system, while you actively practice new behaviors, connect with people, and engage in activities that bring you joy. The app should support your life, not become the center of it.
Explore effective strategies for managing alcohol withdrawal symptoms, recognize when to seek professional help, and learn about the resources available for a successful recovery from alcohol addiction.
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!
Alcohol withdrawal can be a daunting and challenging experience for many individuals aiming to quit drinking. The symptoms can range from mild to severe, and understanding how to manage them effectively is crucial for a successful recovery. This article explores the challenges of alcohol withdrawal, offers tips for managing symptoms, and provides advice on when to seek professional help for alcohol addiction.
Alcohol withdrawal occurs when a person who has been drinking heavily and regularly suddenly stops or significantly reduces their alcohol intake. This can lead to a range of physical and psychological symptoms due to the body's dependence on alcohol. The severity of withdrawal symptoms can vary based on several factors, including the duration and amount of alcohol consumption, as well as the individual's overall health.
It's essential to recognize these symptoms early and take appropriate steps to manage them effectively.
Dehydration is a common issue during alcohol withdrawal. Drinking plenty of water and electrolyte-rich fluids can help alleviate some symptoms, such as headaches and nausea.
Consuming a nutritious diet can provide your body with the necessary vitamins and minerals to support recovery. Focus on eating fruits, vegetables, lean proteins, and whole grains.
Rest is crucial for your body to heal and recover. Aim for at least 7-8 hours of sleep each night and take naps if needed.
Stress and anxiety are common withdrawal symptoms. Techniques such as deep breathing, meditation, and yoga can help calm your mind and reduce stress levels.
Having a strong support system is vital for recovery. Reach out to friends, family, or support groups who can provide encouragement and understanding during this challenging time. If you're experiencing cravings, it's helpful to understand that alcohol cravings often occur as an automatic response to a trigger. Recognizing these triggers can help you manage cravings more effectively.
Identify and avoid situations or environments that may trigger the urge to drink. This could include certain social settings, people, or emotional states.
For some individuals, gradually reducing alcohol intake rather than quitting abruptly can help manage withdrawal symptoms. However, this should be done under medical supervision.
While some individuals may manage mild withdrawal symptoms at home, others may require professional assistance. It's essential to seek help if:
Professional detox centers and rehabilitation programs offer medical supervision and support during the withdrawal process. These facilities can provide medications to manage symptoms and ensure a safe and comfortable detoxification.
Therapy and counseling can address the psychological aspects of alcohol addiction. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can help you develop coping strategies and address underlying issues contributing to alcohol use.
In some cases, medication-assisted treatment (MAT) may be recommended to help reduce cravings and prevent relapse. Medications such as naltrexone, disulfiram, and acamprosate can be part of a comprehensive treatment plan.
Joining support groups such as Alcoholics Anonymous (AA) or other recovery groups can provide a sense of community and shared experience. These groups offer a platform to share challenges, successes, and receive encouragement from others who understand what you're going through.
Alcohol withdrawal is a challenging but manageable process. By understanding the symptoms, implementing effective strategies to manage them, and seeking professional help when necessary, you can successfully navigate this critical phase of recovery. Remember, overcoming alcohol addiction is a journey that requires patience, support, and dedication. Taking the first step towards a healthier, alcohol-free life is a commendable and courageous decision.
By integrating these resources into your recovery plan, you can gain additional insights and support to help you on your journey towards a healthier relationship with alcohol.
Alcohol withdrawal can be a daunting and challenging experience for many individuals aiming to quit drinking. The symptoms can range from mild to severe, and understanding how to manage them effectively is crucial for a successful recovery. This article explores the challenges of alcohol withdrawal, offers tips for managing symptoms, and provides advice on when to seek professional help for alcohol addiction.
Alcohol withdrawal occurs when a person who has been drinking heavily and regularly suddenly stops or significantly reduces their alcohol intake. This can lead to a range of physical and psychological symptoms due to the body's dependence on alcohol. The severity of withdrawal symptoms can vary based on several factors, including the duration and amount of alcohol consumption, as well as the individual's overall health.
It's essential to recognize these symptoms early and take appropriate steps to manage them effectively.
Dehydration is a common issue during alcohol withdrawal. Drinking plenty of water and electrolyte-rich fluids can help alleviate some symptoms, such as headaches and nausea.
Consuming a nutritious diet can provide your body with the necessary vitamins and minerals to support recovery. Focus on eating fruits, vegetables, lean proteins, and whole grains.
Rest is crucial for your body to heal and recover. Aim for at least 7-8 hours of sleep each night and take naps if needed.
Stress and anxiety are common withdrawal symptoms. Techniques such as deep breathing, meditation, and yoga can help calm your mind and reduce stress levels.
Having a strong support system is vital for recovery. Reach out to friends, family, or support groups who can provide encouragement and understanding during this challenging time. If you're experiencing cravings, it's helpful to understand that alcohol cravings often occur as an automatic response to a trigger. Recognizing these triggers can help you manage cravings more effectively.
Identify and avoid situations or environments that may trigger the urge to drink. This could include certain social settings, people, or emotional states.
For some individuals, gradually reducing alcohol intake rather than quitting abruptly can help manage withdrawal symptoms. However, this should be done under medical supervision.
While some individuals may manage mild withdrawal symptoms at home, others may require professional assistance. It's essential to seek help if:
Professional detox centers and rehabilitation programs offer medical supervision and support during the withdrawal process. These facilities can provide medications to manage symptoms and ensure a safe and comfortable detoxification.
Therapy and counseling can address the psychological aspects of alcohol addiction. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can help you develop coping strategies and address underlying issues contributing to alcohol use.
In some cases, medication-assisted treatment (MAT) may be recommended to help reduce cravings and prevent relapse. Medications such as naltrexone, disulfiram, and acamprosate can be part of a comprehensive treatment plan.
Joining support groups such as Alcoholics Anonymous (AA) or other recovery groups can provide a sense of community and shared experience. These groups offer a platform to share challenges, successes, and receive encouragement from others who understand what you're going through.
Alcohol withdrawal is a challenging but manageable process. By understanding the symptoms, implementing effective strategies to manage them, and seeking professional help when necessary, you can successfully navigate this critical phase of recovery. Remember, overcoming alcohol addiction is a journey that requires patience, support, and dedication. Taking the first step towards a healthier, alcohol-free life is a commendable and courageous decision.
By integrating these resources into your recovery plan, you can gain additional insights and support to help you on your journey towards a healthier relationship with alcohol.
Alcoholism can occur at any age. Check out our latest blog for more info on the alcohol-related challenges seniors face and how to overcome them.
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!
“Alcoholism” or alcohol use disorder (AUD) is commonly associated with young or middle-aged adults. Following a stint of college partying, the stress of adulthood and major life changes can contribute to excessive drinking in these age groups. However, contrary to the belief that the elderly are wise, older adults don’t always have it figured out either.
Although less frequent than in younger adults, excessive drinking and AUD in seniors are common occurrences. While we often hear of younger people attending rehab and getting their life back on track, AUD in the elderly is not discussed as frequently — adding to its unique challenges. To help us or a loved one overcome these specific hurdles, let’s first come to a better understanding of how excessive drinking and AUD affect the older population.
As with other age groups, alcohol consumption has increased among the older adult population. According to the National Survery on Drug Use and Health (NSDUH), 20% of adults in the U.S. aged 60-64 and 10% aged 65 and over report current binge drinking. We often attribute excessive drinking to the stressors of adulthood and the partying behavior of younger adults, but many factors can also drive seniors to drink:
While many of us often view retirement as the light at the end of the tunnel, older adult life comes with its unique challenges. Excessive drinking is harmful at any age, but how do the dangers differ between older and younger adults?
Aging comes with unique challenges that make excessive drinking in the older adult population more dangerous than in younger adults. Several factors make alcohol affect seniors differently.
Excessive drinking can lead to dependence and AUD. How can we better identify signs of AUD in the older adult population?
Alcohol use disorder, commonly referred to as “alcoholism,” is sometimes more difficult to diagnose in older adults for a number of reasons.
Fortunately, there are some ways we can overcome these challenges and better assess for alcohol misuse and AUD in seniors:
Once alcohol dependence or AUD is identified in older adults, is it treated in the same way as the younger population?
AUD is treated through four main approaches for any age group. Treating AUD in seniors may require additional considerations (we’ll discuss specifics in the next section), but the methods remain the same.
1. Medication management. Medication is used throughout various stages of treatment such as detox to address neurological dependence, and with managing co-occurring medical conditions. Medication adherence is often crucial to the success of treatment — making management crucial to recovery when medications are needed.
2. Psychotherapy. Psychotherapy is often used in conjunction with medication-assisted treatment and supportive interventions. Different types of therapies can help us develop positive coping strategies and create healthier habits:
3. Supportive interventions. Supportive services can further aid our recovery through social support and accountability. There are many great options for supportive interventions:
4. Holistic approaches. Some of us may opt for a more holistic approach to treatment or use it as a supporting treatment. It is beneficial for those of us who may not have access to traditional treatments. Some holistic practices to aid recovery include the following:
These approaches can help treat AUD in all age groups, but what specific considerations are there when treating the elderly?
It’s important to tailor any treatment plan to meet the needs of an individual, but treating AUD in older adults may require specific considerations. Common experiences of older individuals warrant the need for additional modifications.
In addition to general considerations when treating seniors with AUD, individual preferences and needs should also be taken into account. Treatment can require an all-around approach.
Having a support system during recovery is highly beneficial. How can we support an older family member with AUD?
Support isn’t necessary in acute recovery only but also in aftercare. This aftercare can help prevent relapses. Let’s get a better idea of what aftercare can consist of for seniors recovering from AUD.
Aftercare in recovery is important, as the physical and neurological dependence associated with AUD can lead to relapses. Some important aspects of aftercare for seniors in recovery include the following:
Treatment for AUD in the elderly requires comprehensive care and support. To set ourselves up for success, what specific challenges should we be aware of?
Knowing what barriers are present helps us better navigate treatment for AUD in the older adult population. Some specific challenges include the following:
Although treatment for AUD in older adults requires additional consideration and comes with unique challenges, recovery is worth it and possible.
AUD in the older adult population often goes untreated, contributing to greater alcohol-related harm and mortality. Understanding the challenges in detecting and treating AUD in seniors can help decrease the chances of missed prevention opportunities. While a support system is beneficial for any one of us who may be recovering from AUD, family and caregiver involvement is even more crucial for seniors. No need to gauge if it’s worth it — recovery is beneficial at any age!
“Alcoholism” or alcohol use disorder (AUD) is commonly associated with young or middle-aged adults. Following a stint of college partying, the stress of adulthood and major life changes can contribute to excessive drinking in these age groups. However, contrary to the belief that the elderly are wise, older adults don’t always have it figured out either.
Although less frequent than in younger adults, excessive drinking and AUD in seniors are common occurrences. While we often hear of younger people attending rehab and getting their life back on track, AUD in the elderly is not discussed as frequently — adding to its unique challenges. To help us or a loved one overcome these specific hurdles, let’s first come to a better understanding of how excessive drinking and AUD affect the older population.
As with other age groups, alcohol consumption has increased among the older adult population. According to the National Survery on Drug Use and Health (NSDUH), 20% of adults in the U.S. aged 60-64 and 10% aged 65 and over report current binge drinking. We often attribute excessive drinking to the stressors of adulthood and the partying behavior of younger adults, but many factors can also drive seniors to drink:
While many of us often view retirement as the light at the end of the tunnel, older adult life comes with its unique challenges. Excessive drinking is harmful at any age, but how do the dangers differ between older and younger adults?
Aging comes with unique challenges that make excessive drinking in the older adult population more dangerous than in younger adults. Several factors make alcohol affect seniors differently.
Excessive drinking can lead to dependence and AUD. How can we better identify signs of AUD in the older adult population?
Alcohol use disorder, commonly referred to as “alcoholism,” is sometimes more difficult to diagnose in older adults for a number of reasons.
Fortunately, there are some ways we can overcome these challenges and better assess for alcohol misuse and AUD in seniors:
Once alcohol dependence or AUD is identified in older adults, is it treated in the same way as the younger population?
AUD is treated through four main approaches for any age group. Treating AUD in seniors may require additional considerations (we’ll discuss specifics in the next section), but the methods remain the same.
1. Medication management. Medication is used throughout various stages of treatment such as detox to address neurological dependence, and with managing co-occurring medical conditions. Medication adherence is often crucial to the success of treatment — making management crucial to recovery when medications are needed.
2. Psychotherapy. Psychotherapy is often used in conjunction with medication-assisted treatment and supportive interventions. Different types of therapies can help us develop positive coping strategies and create healthier habits:
3. Supportive interventions. Supportive services can further aid our recovery through social support and accountability. There are many great options for supportive interventions:
4. Holistic approaches. Some of us may opt for a more holistic approach to treatment or use it as a supporting treatment. It is beneficial for those of us who may not have access to traditional treatments. Some holistic practices to aid recovery include the following:
These approaches can help treat AUD in all age groups, but what specific considerations are there when treating the elderly?
It’s important to tailor any treatment plan to meet the needs of an individual, but treating AUD in older adults may require specific considerations. Common experiences of older individuals warrant the need for additional modifications.
In addition to general considerations when treating seniors with AUD, individual preferences and needs should also be taken into account. Treatment can require an all-around approach.
Having a support system during recovery is highly beneficial. How can we support an older family member with AUD?
Support isn’t necessary in acute recovery only but also in aftercare. This aftercare can help prevent relapses. Let’s get a better idea of what aftercare can consist of for seniors recovering from AUD.
Aftercare in recovery is important, as the physical and neurological dependence associated with AUD can lead to relapses. Some important aspects of aftercare for seniors in recovery include the following:
Treatment for AUD in the elderly requires comprehensive care and support. To set ourselves up for success, what specific challenges should we be aware of?
Knowing what barriers are present helps us better navigate treatment for AUD in the older adult population. Some specific challenges include the following:
Although treatment for AUD in older adults requires additional consideration and comes with unique challenges, recovery is worth it and possible.
AUD in the older adult population often goes untreated, contributing to greater alcohol-related harm and mortality. Understanding the challenges in detecting and treating AUD in seniors can help decrease the chances of missed prevention opportunities. While a support system is beneficial for any one of us who may be recovering from AUD, family and caregiver involvement is even more crucial for seniors. No need to gauge if it’s worth it — recovery is beneficial at any age!
Create a healthy daily schedule to support your recovery journey. Learn practical tips for building a routine that promotes stability 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 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!
You’ve cleared your calendar of happy hours and cleaned out the liquor cabinet. That’s a huge first step, and you should be proud. But what comes next? The real work begins when you start building a life you don't feel the need to escape from. This is where a healthy daily schedule becomes your most powerful tool. It’s not about rigid rules, but creating a healthy routine schedule that supports your new freedom. It’s a foundational practice, whether you're working with a reframe recovery coach or navigating this path on your own.
Quitting alcohol is a profound step on your journey to recovery, and the next step is to establish a healthy routine. A well-structured daily schedule can provide you with stability, help you avoid triggers, and manage difficult emotions during this time.
So how do you establish such a routine? Let’s find out!
Recovery from alcohol dependence or addiction can often feel like a roller coaster. Some days we feel like we can conquer the world, and some days we feel like the world is crushing us. These feelings and all the ones in between are normal. (Learn more in our blog post “What to Expect When We Quit Drinking.”)
Those who decide to recover at a treatment center will find that the center will have a structured daily schedule in place filled with meals, individual therapy, group therapy, wellness training, recreation, and more. The schedule is an important part of rehabilitation; it provides structure and predictability.
For those who choose to recover at home, it’s equally important to stick to a daily routine. It may seem more challenging at first, and it requires more self-discipline, but the nice thing about it is that we can create a schedule that works for us and stay in the comfort of our own home.
As we mentioned earlier, treatment centers create a strict daily schedule. There are several important benefits to establishing such a routine.
All in all, building a healthy routine is a vital part of recovery. So how do we build one that works?
It may seem daunting at first, but once we start planning out our day, the schedule starts to fill itself in.
The morning routine sets the tone for our day. A successful morning routine can pave the way to success for the rest of the day, so it’s important to start the day right. Here are a few things to include in the morning schedule.
And voila! We’ve made it through the morning. Even if we don’t check off all of these, we can give ourselves a pat on the back for the ones we do, take a deep breath, and move on to the next portion of our day.
Once we begin our typical daytime routine, whether it's work or whatever else, things might start to feel more chaotic. Deadlines might loom, tasks might pile up, and we might feel super tired. Fortunately, we can make a plan to cope with these challenges.
Once we’ve made it through a long day, we can reward ourselves with a non-alcoholic treat, whether it’s a power nap or a favorite candy bar.
Whew! The day is almost done. Some exhaustion is normal, and with exhaustion comes temptation. With a consistent wind-down routine, we can skirt temptations and call the day a success.
And just like that, the day is done. All that’s left to do is rest. While you sleep, your body will be hard at work repairing and restoring itself.
It might take some time to figure out a routine that works — that’s okay! Be flexible and make changes as needed. Once you’ve figured out a general structure that works for you, write it down, and put it where you can easily see it, like on the front of the refrigerator.
When we stop drinking, our sleep patterns can get a little chaotic. Alcohol disrupts restorative REM sleep, so it takes time for our bodies to readjust. Making quality sleep a top priority is one of the best things we can do for our overall well-being. When we’re well-rested, we have more energy to tackle our goals, manage cravings, and regulate our emotions. Think of sleep as the foundation upon which you build the rest of your healthy routine. Without a solid base, everything else feels a lot shakier. Let’s look at a few simple ways to improve our sleep hygiene.
Getting enough sleep is non-negotiable for recovery. Experts recommend aiming for seven to nine hours each night. This consistent rest helps our brains and bodies heal from the effects of alcohol. When we make getting a good night's sleep a top priority, it helps us achieve our other wellness goals. A full night of rest restores our mental clarity and physical energy, making it easier to stick with our new habits, like exercising or eating well. It’s a simple but powerful commitment to our health.
Our bedroom should be a sanctuary for sleep. To make it as restful as possible, we can prepare our bedroom to be dark, quiet, and cool. Blackout curtains can block out streetlights, and a white noise machine or earplugs can drown out disruptive sounds. It’s also a good idea to avoid screens like our phones or the TV right before bed. The goal is to signal to our brain that this space is for rest and relaxation, not for work or entertainment.
The blue light from our phones, tablets, and computers tells our brain to stay awake, making it harder to fall asleep. Try to turn off electronics at least an hour before bedtime. If we absolutely must use a screen, we can use apps or built-in settings that reduce blue light. Swapping screen time for a relaxing activity like reading a book, listening to calming music, or doing some light journaling can make a huge difference in how quickly we drift off.
What we eat and drink has a massive impact on how we feel, both physically and mentally. Alcohol can deplete our bodies of essential nutrients, so focusing on a balanced diet is a key part of the healing process. Proper nutrition helps stabilize our mood, reduce cravings, and restore our energy levels. It’s not about perfection; it’s about making small, consistent choices that nourish our bodies. Paired with staying hydrated, a healthy diet gives us the fuel we need to thrive in recovery.
A great way to support our bodies is to eat more lean meats, fruits, vegetables, and whole grains. These foods provide the vitamins and minerals we need to repair and rebuild. We can also make simple swaps, like trading sugary drinks for water and reaching for nuts instead of sugary snacks. This approach to mindful drinking and eating isn’t about restriction; it’s about consciously choosing foods that make us feel good from the inside out.
When we’re hungry and unprepared, it’s easy to reach for whatever is quickest, which often isn’t the healthiest option. That’s why it helps to plan our meals ahead of time. Taking a little time on the weekend to map out our breakfasts, lunches, and dinners for the week can save us from decision fatigue. Having healthy snacks like fruit, yogurt, or pre-cut veggies on hand also helps us stay on track when hunger strikes between meals.
Eating a large meal right before bed can interfere with our sleep, as our body is busy digesting instead of resting. It’s best to eat dinner at least three hours before we plan to sleep. We can also choose foods that help us sleep better, like salmon, whole grains, yogurt, or bananas. These foods contain nutrients that support the production of sleep-regulating hormones, helping us wind down naturally and wake up feeling refreshed.
Moving our bodies is one of the most effective ways to manage stress, improve our mood, and support our recovery journey. Exercise releases endorphins, which are natural mood-lifters, and it can provide a healthy outlet for difficult emotions. It doesn’t have to be an intense, hour-long workout at the gym. The key is finding activities we enjoy and incorporating them into our routine consistently. Whether it’s a brisk walk, a dance class, or a bike ride, regular movement makes a world of difference.
To get the most benefits from exercise, a good target is to aim for at least 150 minutes of moderate activity each week. That breaks down to just over 20 minutes a day. Brisk walking, swimming, or cycling are all great examples of moderate exercise. We can track our progress to stay motivated and celebrate our achievements along the way. Reaching this goal helps improve our cardiovascular health, build strength, and create a positive new habit.
While intense exercise is best avoided right before bed, some gentle movement can actually help us sleep better. Light stretching before bed can help our bodies relax, ease muscle tension, and prepare us for a restful night. A few simple yoga poses or a short stretching routine can calm our nervous system and quiet our minds. It’s a peaceful way to end the day and connect with our bodies before drifting off to sleep.
Recovery is as much an emotional journey as it is a physical one. Taking care of our mental health is crucial for building resilience and preventing relapse. This means finding healthy ways to process our feelings, cultivate a positive mindset, and connect with others. Creating rituals that support our emotional well-being gives us the tools to handle challenges with grace and confidence. In the Reframe app, we offer daily readings, guided meditations, and a supportive community to help you on this path.
Shifting our focus toward the positive can have a profound effect on our outlook. A simple but powerful practice is to think about or write down three things we're thankful for each day. This helps us focus on the good things in our lives, no matter how small. Pairing this with positive affirmations—short, encouraging statements about ourselves—can help rewire our thought patterns and build self-compassion. It’s a small daily habit that nurtures a more optimistic mindset.
We aren’t meant to go through this journey alone. Spending time with supportive friends and family is important for our well-being. Meaningful social connection builds a strong support system, increases empathy, and can even improve our self-esteem. Whether it’s a phone call with a friend, a coffee date, or engaging with an online group like the Reframe community, connecting with others reminds us that we’re part of something bigger than ourselves.
For many of us, work takes up a significant portion of our day. Learning how to manage our time and energy at work is key to maintaining balance and avoiding burnout. A structured workday helps us stay focused, productive, and less stressed. By setting clear boundaries and being intentional with our time, we can accomplish our professional goals without sacrificing our well-being. This is especially important in recovery, when our energy is a precious resource.
Sitting at a desk for hours on end can drain our energy and focus. It’s important to incorporate short breaks throughout the day to move around, stretch, or engage in activities we enjoy. Even a five-minute break to walk around the office, listen to a favorite song, or do some deep breathing can reset our minds. These intentional pauses help us return to our work feeling refreshed and more productive.
Multitasking is often seen as a badge of honor, but it’s usually just a recipe for stress and sloppy work. When we start our workday, we should decide what's most important to do first. Then, we can turn off our phone, email, and social media notifications, or set them to "do not disturb" for about 90 minutes at a time to avoid distractions. Focusing on one thing at a time allows us to do better work and feel more accomplished at the end of the day.
Even with the best-laid plans, sometimes we miss a step or two. Sometimes we fall off track. It’s part of being human. Remember that progress is not linear, and we can always get back on track, no matter how many times we stumble. Here are some strategies to help.
Recovery is hard, but those who blazed this trail before you can remind you that it’s worth the struggle. Keep moving forward toward your goals.
When you decide to build a new routine, it’s easy to get swept up in the excitement and try to change everything at once. You might map out a perfect day filled with meditation, a 5-mile run, three gourmet meals, and journaling. While the ambition is great, trying to do too much too soon can lead to burnout. Instead, start small. Pick just one or two new habits to focus on first. Maybe it’s simply drinking a glass of water as soon as you wake up, or perhaps it's a five-minute walk after lunch. By focusing on small, manageable changes, you build a foundation for success. These tiny habits will become second nature over time, making it easier to add more as you go.
A great way to introduce a new behavior is to use a technique called “habit stacking.” This involves linking a new habit you want to form with an existing one you already do without thinking. The formula is simple: "After [current habit], I will [new habit]." For example, if you want to start meditating, you could say, "After I brush my teeth in the morning, I will meditate for two minutes." Or, if you want to incorporate more movement, "After I finish my workday, I will change into workout clothes." This method removes the guesswork of when to do your new habit and helps it slot more easily into your day, making it feel less like a chore and more like a natural part of your routine.
Acknowledging how far you’ve come is a powerful motivator. Tracking your progress helps you see the tangible results of your efforts, which is especially important on days when you feel discouraged. You can use a simple journal, a fitness tracker, or an app like Reframe to monitor your new habits. Seeing your consistency build over time is incredibly rewarding. Don’t forget to celebrate the small wins along the way! Did you stick to your morning routine for a week? That’s a win. Did you choose a mocktail at dinner instead of a beer? Celebrate it. These small victories build the confidence and resilience you need to keep moving forward on your journey.
Building a healthy routine during recovery can set you up for long-term sobriety success. As you plan out your days, be sure to include exercise, healthy meals, stress management, and contact with your support team. And should you stumble, your routine will help you get back on track. As difficult as it may be, you will look back on this time with gratitude for the quality of life it will grant you down the road.
This all sounds great, but I'm not a "schedule person." Won't a strict routine feel restrictive? I completely understand that. Think of this less as a rigid, minute-by-minute itinerary and more as a supportive framework for your day. The goal isn't to add stress but to reduce it by taking the guesswork out of your hours. When you're not constantly deciding what to do next, you free up mental energy to handle cravings and emotions. Start by creating gentle guideposts for your day, like a consistent wake-up time or a planned evening activity, and see how that structure actually creates more freedom, not less.
I'm feeling overwhelmed. What's the one thing I should focus on first? If you're feeling overwhelmed by all the suggestions, just focus on your sleep. Seriously. Getting consistent, quality rest is the foundation for everything else. When you're well-rested, you have more mental and emotional resources to manage cravings, stick to healthy eating, and find the energy to exercise. Try starting with one small change, like putting your phone away an hour before bed and creating a calm, dark environment. Nailing your sleep routine will make tackling the other parts of your schedule feel much more manageable.
What do I do when I have a bad day and my whole routine falls apart? First, take a deep breath and be kind to yourself. One off-day doesn't erase all your progress. The goal is consistency, not perfection. Instead of writing off the entire day and saying "I'll start again tomorrow," just start again with the next thing on your schedule. If you skipped your morning workout, you can still take an intentional break in the afternoon. If your whole day was a wash, you can still focus on your wind-down ritual before bed. The most important thing is to simply begin again without judgment.
My evenings are the hardest part. Any extra tips for getting through them without alcohol? Evenings are a common challenge because they're often when we're tired and our willpower is low. The key is to create a new wind-down ritual that you genuinely look forward to. This is your chance to get creative. Explore the world of sophisticated non-alcoholic drinks, find a podcast or audiobook series you can't wait to listen to, or pick up a hands-on hobby like knitting or sketching. The idea is to actively replace the old habit with something that nourishes your mind and body, making the evening a time for true rest and recovery.
How can I stick with this when my life is unpredictable or I have a demanding job? When your schedule is out of your control, focus on "anchor habits" instead of a full, detailed plan. These are one to three non-negotiable actions you take every single day, no matter what. For example, your anchors could be five minutes of quiet meditation before you check your phone, a 15-minute walk during your lunch break, and writing down three things you're grateful for before bed. These small, consistent actions provide stability and a sense of control, even when the rest of your day feels chaotic.
You’ve cleared your calendar of happy hours and cleaned out the liquor cabinet. That’s a huge first step, and you should be proud. But what comes next? The real work begins when you start building a life you don't feel the need to escape from. This is where a healthy daily schedule becomes your most powerful tool. It’s not about rigid rules, but creating a healthy routine schedule that supports your new freedom. It’s a foundational practice, whether you're working with a reframe recovery coach or navigating this path on your own.
Quitting alcohol is a profound step on your journey to recovery, and the next step is to establish a healthy routine. A well-structured daily schedule can provide you with stability, help you avoid triggers, and manage difficult emotions during this time.
So how do you establish such a routine? Let’s find out!
Recovery from alcohol dependence or addiction can often feel like a roller coaster. Some days we feel like we can conquer the world, and some days we feel like the world is crushing us. These feelings and all the ones in between are normal. (Learn more in our blog post “What to Expect When We Quit Drinking.”)
Those who decide to recover at a treatment center will find that the center will have a structured daily schedule in place filled with meals, individual therapy, group therapy, wellness training, recreation, and more. The schedule is an important part of rehabilitation; it provides structure and predictability.
For those who choose to recover at home, it’s equally important to stick to a daily routine. It may seem more challenging at first, and it requires more self-discipline, but the nice thing about it is that we can create a schedule that works for us and stay in the comfort of our own home.
As we mentioned earlier, treatment centers create a strict daily schedule. There are several important benefits to establishing such a routine.
All in all, building a healthy routine is a vital part of recovery. So how do we build one that works?
It may seem daunting at first, but once we start planning out our day, the schedule starts to fill itself in.
The morning routine sets the tone for our day. A successful morning routine can pave the way to success for the rest of the day, so it’s important to start the day right. Here are a few things to include in the morning schedule.
And voila! We’ve made it through the morning. Even if we don’t check off all of these, we can give ourselves a pat on the back for the ones we do, take a deep breath, and move on to the next portion of our day.
Once we begin our typical daytime routine, whether it's work or whatever else, things might start to feel more chaotic. Deadlines might loom, tasks might pile up, and we might feel super tired. Fortunately, we can make a plan to cope with these challenges.
Once we’ve made it through a long day, we can reward ourselves with a non-alcoholic treat, whether it’s a power nap or a favorite candy bar.
Whew! The day is almost done. Some exhaustion is normal, and with exhaustion comes temptation. With a consistent wind-down routine, we can skirt temptations and call the day a success.
And just like that, the day is done. All that’s left to do is rest. While you sleep, your body will be hard at work repairing and restoring itself.
It might take some time to figure out a routine that works — that’s okay! Be flexible and make changes as needed. Once you’ve figured out a general structure that works for you, write it down, and put it where you can easily see it, like on the front of the refrigerator.
When we stop drinking, our sleep patterns can get a little chaotic. Alcohol disrupts restorative REM sleep, so it takes time for our bodies to readjust. Making quality sleep a top priority is one of the best things we can do for our overall well-being. When we’re well-rested, we have more energy to tackle our goals, manage cravings, and regulate our emotions. Think of sleep as the foundation upon which you build the rest of your healthy routine. Without a solid base, everything else feels a lot shakier. Let’s look at a few simple ways to improve our sleep hygiene.
Getting enough sleep is non-negotiable for recovery. Experts recommend aiming for seven to nine hours each night. This consistent rest helps our brains and bodies heal from the effects of alcohol. When we make getting a good night's sleep a top priority, it helps us achieve our other wellness goals. A full night of rest restores our mental clarity and physical energy, making it easier to stick with our new habits, like exercising or eating well. It’s a simple but powerful commitment to our health.
Our bedroom should be a sanctuary for sleep. To make it as restful as possible, we can prepare our bedroom to be dark, quiet, and cool. Blackout curtains can block out streetlights, and a white noise machine or earplugs can drown out disruptive sounds. It’s also a good idea to avoid screens like our phones or the TV right before bed. The goal is to signal to our brain that this space is for rest and relaxation, not for work or entertainment.
The blue light from our phones, tablets, and computers tells our brain to stay awake, making it harder to fall asleep. Try to turn off electronics at least an hour before bedtime. If we absolutely must use a screen, we can use apps or built-in settings that reduce blue light. Swapping screen time for a relaxing activity like reading a book, listening to calming music, or doing some light journaling can make a huge difference in how quickly we drift off.
What we eat and drink has a massive impact on how we feel, both physically and mentally. Alcohol can deplete our bodies of essential nutrients, so focusing on a balanced diet is a key part of the healing process. Proper nutrition helps stabilize our mood, reduce cravings, and restore our energy levels. It’s not about perfection; it’s about making small, consistent choices that nourish our bodies. Paired with staying hydrated, a healthy diet gives us the fuel we need to thrive in recovery.
A great way to support our bodies is to eat more lean meats, fruits, vegetables, and whole grains. These foods provide the vitamins and minerals we need to repair and rebuild. We can also make simple swaps, like trading sugary drinks for water and reaching for nuts instead of sugary snacks. This approach to mindful drinking and eating isn’t about restriction; it’s about consciously choosing foods that make us feel good from the inside out.
When we’re hungry and unprepared, it’s easy to reach for whatever is quickest, which often isn’t the healthiest option. That’s why it helps to plan our meals ahead of time. Taking a little time on the weekend to map out our breakfasts, lunches, and dinners for the week can save us from decision fatigue. Having healthy snacks like fruit, yogurt, or pre-cut veggies on hand also helps us stay on track when hunger strikes between meals.
Eating a large meal right before bed can interfere with our sleep, as our body is busy digesting instead of resting. It’s best to eat dinner at least three hours before we plan to sleep. We can also choose foods that help us sleep better, like salmon, whole grains, yogurt, or bananas. These foods contain nutrients that support the production of sleep-regulating hormones, helping us wind down naturally and wake up feeling refreshed.
Moving our bodies is one of the most effective ways to manage stress, improve our mood, and support our recovery journey. Exercise releases endorphins, which are natural mood-lifters, and it can provide a healthy outlet for difficult emotions. It doesn’t have to be an intense, hour-long workout at the gym. The key is finding activities we enjoy and incorporating them into our routine consistently. Whether it’s a brisk walk, a dance class, or a bike ride, regular movement makes a world of difference.
To get the most benefits from exercise, a good target is to aim for at least 150 minutes of moderate activity each week. That breaks down to just over 20 minutes a day. Brisk walking, swimming, or cycling are all great examples of moderate exercise. We can track our progress to stay motivated and celebrate our achievements along the way. Reaching this goal helps improve our cardiovascular health, build strength, and create a positive new habit.
While intense exercise is best avoided right before bed, some gentle movement can actually help us sleep better. Light stretching before bed can help our bodies relax, ease muscle tension, and prepare us for a restful night. A few simple yoga poses or a short stretching routine can calm our nervous system and quiet our minds. It’s a peaceful way to end the day and connect with our bodies before drifting off to sleep.
Recovery is as much an emotional journey as it is a physical one. Taking care of our mental health is crucial for building resilience and preventing relapse. This means finding healthy ways to process our feelings, cultivate a positive mindset, and connect with others. Creating rituals that support our emotional well-being gives us the tools to handle challenges with grace and confidence. In the Reframe app, we offer daily readings, guided meditations, and a supportive community to help you on this path.
Shifting our focus toward the positive can have a profound effect on our outlook. A simple but powerful practice is to think about or write down three things we're thankful for each day. This helps us focus on the good things in our lives, no matter how small. Pairing this with positive affirmations—short, encouraging statements about ourselves—can help rewire our thought patterns and build self-compassion. It’s a small daily habit that nurtures a more optimistic mindset.
We aren’t meant to go through this journey alone. Spending time with supportive friends and family is important for our well-being. Meaningful social connection builds a strong support system, increases empathy, and can even improve our self-esteem. Whether it’s a phone call with a friend, a coffee date, or engaging with an online group like the Reframe community, connecting with others reminds us that we’re part of something bigger than ourselves.
For many of us, work takes up a significant portion of our day. Learning how to manage our time and energy at work is key to maintaining balance and avoiding burnout. A structured workday helps us stay focused, productive, and less stressed. By setting clear boundaries and being intentional with our time, we can accomplish our professional goals without sacrificing our well-being. This is especially important in recovery, when our energy is a precious resource.
Sitting at a desk for hours on end can drain our energy and focus. It’s important to incorporate short breaks throughout the day to move around, stretch, or engage in activities we enjoy. Even a five-minute break to walk around the office, listen to a favorite song, or do some deep breathing can reset our minds. These intentional pauses help us return to our work feeling refreshed and more productive.
Multitasking is often seen as a badge of honor, but it’s usually just a recipe for stress and sloppy work. When we start our workday, we should decide what's most important to do first. Then, we can turn off our phone, email, and social media notifications, or set them to "do not disturb" for about 90 minutes at a time to avoid distractions. Focusing on one thing at a time allows us to do better work and feel more accomplished at the end of the day.
Even with the best-laid plans, sometimes we miss a step or two. Sometimes we fall off track. It’s part of being human. Remember that progress is not linear, and we can always get back on track, no matter how many times we stumble. Here are some strategies to help.
Recovery is hard, but those who blazed this trail before you can remind you that it’s worth the struggle. Keep moving forward toward your goals.
When you decide to build a new routine, it’s easy to get swept up in the excitement and try to change everything at once. You might map out a perfect day filled with meditation, a 5-mile run, three gourmet meals, and journaling. While the ambition is great, trying to do too much too soon can lead to burnout. Instead, start small. Pick just one or two new habits to focus on first. Maybe it’s simply drinking a glass of water as soon as you wake up, or perhaps it's a five-minute walk after lunch. By focusing on small, manageable changes, you build a foundation for success. These tiny habits will become second nature over time, making it easier to add more as you go.
A great way to introduce a new behavior is to use a technique called “habit stacking.” This involves linking a new habit you want to form with an existing one you already do without thinking. The formula is simple: "After [current habit], I will [new habit]." For example, if you want to start meditating, you could say, "After I brush my teeth in the morning, I will meditate for two minutes." Or, if you want to incorporate more movement, "After I finish my workday, I will change into workout clothes." This method removes the guesswork of when to do your new habit and helps it slot more easily into your day, making it feel less like a chore and more like a natural part of your routine.
Acknowledging how far you’ve come is a powerful motivator. Tracking your progress helps you see the tangible results of your efforts, which is especially important on days when you feel discouraged. You can use a simple journal, a fitness tracker, or an app like Reframe to monitor your new habits. Seeing your consistency build over time is incredibly rewarding. Don’t forget to celebrate the small wins along the way! Did you stick to your morning routine for a week? That’s a win. Did you choose a mocktail at dinner instead of a beer? Celebrate it. These small victories build the confidence and resilience you need to keep moving forward on your journey.
Building a healthy routine during recovery can set you up for long-term sobriety success. As you plan out your days, be sure to include exercise, healthy meals, stress management, and contact with your support team. And should you stumble, your routine will help you get back on track. As difficult as it may be, you will look back on this time with gratitude for the quality of life it will grant you down the road.
This all sounds great, but I'm not a "schedule person." Won't a strict routine feel restrictive? I completely understand that. Think of this less as a rigid, minute-by-minute itinerary and more as a supportive framework for your day. The goal isn't to add stress but to reduce it by taking the guesswork out of your hours. When you're not constantly deciding what to do next, you free up mental energy to handle cravings and emotions. Start by creating gentle guideposts for your day, like a consistent wake-up time or a planned evening activity, and see how that structure actually creates more freedom, not less.
I'm feeling overwhelmed. What's the one thing I should focus on first? If you're feeling overwhelmed by all the suggestions, just focus on your sleep. Seriously. Getting consistent, quality rest is the foundation for everything else. When you're well-rested, you have more mental and emotional resources to manage cravings, stick to healthy eating, and find the energy to exercise. Try starting with one small change, like putting your phone away an hour before bed and creating a calm, dark environment. Nailing your sleep routine will make tackling the other parts of your schedule feel much more manageable.
What do I do when I have a bad day and my whole routine falls apart? First, take a deep breath and be kind to yourself. One off-day doesn't erase all your progress. The goal is consistency, not perfection. Instead of writing off the entire day and saying "I'll start again tomorrow," just start again with the next thing on your schedule. If you skipped your morning workout, you can still take an intentional break in the afternoon. If your whole day was a wash, you can still focus on your wind-down ritual before bed. The most important thing is to simply begin again without judgment.
My evenings are the hardest part. Any extra tips for getting through them without alcohol? Evenings are a common challenge because they're often when we're tired and our willpower is low. The key is to create a new wind-down ritual that you genuinely look forward to. This is your chance to get creative. Explore the world of sophisticated non-alcoholic drinks, find a podcast or audiobook series you can't wait to listen to, or pick up a hands-on hobby like knitting or sketching. The idea is to actively replace the old habit with something that nourishes your mind and body, making the evening a time for true rest and recovery.
How can I stick with this when my life is unpredictable or I have a demanding job? When your schedule is out of your control, focus on "anchor habits" instead of a full, detailed plan. These are one to three non-negotiable actions you take every single day, no matter what. For example, your anchors could be five minutes of quiet meditation before you check your phone, a 15-minute walk during your lunch break, and writing down three things you're grateful for before bed. These small, consistent actions provide stability and a sense of control, even when the rest of your day feels chaotic.
Despite the simple sobriety definitions found online, navigating it can be complex. Check out our latest blog for everything you need to know about sobriety.
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!
Have you ever made a New Year’s resolution to eat healthier or work out every day only to find yourself not sticking to these goals several weeks later? Don’t worry, we’ve all been there. Like other goals we may set for ourselves, committing to sobriety may not be as simple as quitting alcohol cold turkey.
Understanding the challenges that may come with sobriety and learning to overcome them can help us stay on track to reach our goals. To set us up for success, let’s first define what being sober and committing to sobriety means.
The term “sober” typically refers to not being affected or under the influence of intoxicating substances. Being sober can have different meanings because the term is used in the context of alcohol, other drugs, or both.
In the context of alcohol, being sober can mean not intoxicated or abstaining from alcohol — a term that can apply to different points on the spectrum of sobriety (which we’ll explore in further detail shortly).
The term “sober curious” was coined by Ruby Warrington, a British author. It refers to the idea of questioning our relationship with alcohol by examining the personal and societal reasons that we drink. Being “sober curious” can include thinking about sobriety, even if we may not be fully ready to commit.
The cultural shift known as the “sober curious movement” gained traction in the late 2010s after the release of Warrington’s book and the growing popularity of wellness trends. Being “sober curious” challenges the normalization of heavy drinking and promotes a healthier lifestyle by quitting or cutting back on alcohol. How does this differ from sobriety?
As we mentioned briefly, sobriety is a spectrum. On one end of the spectrum is being “sober curious.” On the other end is complete abstinence from alcohol — the most common definition of sobriety.
The term sobriety is inclusive of all points on the spectrum of sobriety, but stages of the spectrum often all work towards the goal of complete abstinence. How is this different from being sober?
The terms sober and sobriety are often used interchangeably. However, sober is more frequently referred to as the state of not being intoxicated, and sobriety is more commonly referred to as the act of staying sober. When talking about sobriety, however, it’s important to remember that sobriety is not black and white.
Now that we better understand what sobriety means, how do we achieve it?
Quitting alcohol is a significant component of sobriety, but it’s often not as simple as it sounds. Here are some steps to help us begin our journey to sobriety:
Once we’ve made a commitment to sobriety, we have better chance of achieving that goal and maintaining it when we incorporate the following strategies into our day-to-day lives.
Maintaining sobriety isn’t always easy, especially in a culture where drinking is deeply ingrained. However, implementing the following strategies can help set us up for success:
Even if we implement these tips to help us stay on the path to sobriety, relapses can occur. Let’s explore how we can navigate relapses in recovery.
Despite the unfortunate stigma surrounding relapses, they’re a common experience in sobriety. Research shows that roughly 69% of those of us recovering from alcohol use disorder will have a relapse. Let’s learn some ways we can deal with setbacks and continue on our journey to sobriety.
Although relapses in recovery are common, they can be tough to work through. Let’s explore some ways to meet the challenge.
Support from friends and family on the journey to sobriety can make it less arduous and isolating for anyone. Let’s look at some ways we can better support a loved one — or they can support us!
Social support is beneficial but isn’t necessary to stay on track in sobriety. What can we do if we’re on our own?
The road to sobriety isn’t always linear. The challenges we overcome along the way often strengthen our commitment to sobriety. So how do we overcome them? Here are some tried and true strategies.
The road to recovery can be bumpy. But there is freedom at the end of the tunnel, and sobriety brings little wins that are worth celebrating.
Just as we might treat ourselves to a five-dollar latte on the weekends to celebrate getting through the week, small wins in sobriety also deserve celebrating. So often we can get caught up in the negative, but acknowledging our wins can remind us of the positives and motivate us to continue our journey. Let’s explore some ways we can stay positive.
Despite the misconception that sobriety is only for those with alcohol use disorder or dependence, sobriety can be beneficial for anyone. While sobriety comes with many benefits, the road to get there isn’t always smooth. Learning to handle the bumps will help us reach our goal. So go ahead: embrace sobriety and change the course of your life!
Have you ever made a New Year’s resolution to eat healthier or work out every day only to find yourself not sticking to these goals several weeks later? Don’t worry, we’ve all been there. Like other goals we may set for ourselves, committing to sobriety may not be as simple as quitting alcohol cold turkey.
Understanding the challenges that may come with sobriety and learning to overcome them can help us stay on track to reach our goals. To set us up for success, let’s first define what being sober and committing to sobriety means.
The term “sober” typically refers to not being affected or under the influence of intoxicating substances. Being sober can have different meanings because the term is used in the context of alcohol, other drugs, or both.
In the context of alcohol, being sober can mean not intoxicated or abstaining from alcohol — a term that can apply to different points on the spectrum of sobriety (which we’ll explore in further detail shortly).
The term “sober curious” was coined by Ruby Warrington, a British author. It refers to the idea of questioning our relationship with alcohol by examining the personal and societal reasons that we drink. Being “sober curious” can include thinking about sobriety, even if we may not be fully ready to commit.
The cultural shift known as the “sober curious movement” gained traction in the late 2010s after the release of Warrington’s book and the growing popularity of wellness trends. Being “sober curious” challenges the normalization of heavy drinking and promotes a healthier lifestyle by quitting or cutting back on alcohol. How does this differ from sobriety?
As we mentioned briefly, sobriety is a spectrum. On one end of the spectrum is being “sober curious.” On the other end is complete abstinence from alcohol — the most common definition of sobriety.
The term sobriety is inclusive of all points on the spectrum of sobriety, but stages of the spectrum often all work towards the goal of complete abstinence. How is this different from being sober?
The terms sober and sobriety are often used interchangeably. However, sober is more frequently referred to as the state of not being intoxicated, and sobriety is more commonly referred to as the act of staying sober. When talking about sobriety, however, it’s important to remember that sobriety is not black and white.
Now that we better understand what sobriety means, how do we achieve it?
Quitting alcohol is a significant component of sobriety, but it’s often not as simple as it sounds. Here are some steps to help us begin our journey to sobriety:
Once we’ve made a commitment to sobriety, we have better chance of achieving that goal and maintaining it when we incorporate the following strategies into our day-to-day lives.
Maintaining sobriety isn’t always easy, especially in a culture where drinking is deeply ingrained. However, implementing the following strategies can help set us up for success:
Even if we implement these tips to help us stay on the path to sobriety, relapses can occur. Let’s explore how we can navigate relapses in recovery.
Despite the unfortunate stigma surrounding relapses, they’re a common experience in sobriety. Research shows that roughly 69% of those of us recovering from alcohol use disorder will have a relapse. Let’s learn some ways we can deal with setbacks and continue on our journey to sobriety.
Although relapses in recovery are common, they can be tough to work through. Let’s explore some ways to meet the challenge.
Support from friends and family on the journey to sobriety can make it less arduous and isolating for anyone. Let’s look at some ways we can better support a loved one — or they can support us!
Social support is beneficial but isn’t necessary to stay on track in sobriety. What can we do if we’re on our own?
The road to sobriety isn’t always linear. The challenges we overcome along the way often strengthen our commitment to sobriety. So how do we overcome them? Here are some tried and true strategies.
The road to recovery can be bumpy. But there is freedom at the end of the tunnel, and sobriety brings little wins that are worth celebrating.
Just as we might treat ourselves to a five-dollar latte on the weekends to celebrate getting through the week, small wins in sobriety also deserve celebrating. So often we can get caught up in the negative, but acknowledging our wins can remind us of the positives and motivate us to continue our journey. Let’s explore some ways we can stay positive.
Despite the misconception that sobriety is only for those with alcohol use disorder or dependence, sobriety can be beneficial for anyone. While sobriety comes with many benefits, the road to get there isn’t always smooth. Learning to handle the bumps will help us reach our goal. So go ahead: embrace sobriety and change the course of your life!
Some people speak of sobriety as the light at the end of the tunnel. But have you ever thought, “If it’s so great, why do I hate being sober?” Let’s unpack and explore!
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!
Sobriety is often portrayed as sunshine and rainbows — a life where everything is suddenly great. While it’s true that a sober life comes with an abundance of positive changes, there are plenty of challenges that don’t often get discussed. Many sober people ask, “Why do I hate being sober?” When we don’t hear other perspectives, we may begin to think there is something wrong with us.
If you feel this way, you’re not alone! It can feel isolating or even shameful when thoughts like these arise, but they’re more common than you may think. Today we’ll dive into the neuroscience behind alcohol and how it can provoke these negative feelings. Thankfully, there are many ways to move forward and thrive in a sober life!
Sobriety means something different to everyone. Some people define it as abstaining from all mind-altering substances (including psychiatric medications), while others introduce different degrees of nuance. The definition of sobriety is complex and better understood as a spectrum.
For today, let’s define “sobriety” as completely free from alcohol. There’s another important distinction to make: the terms “sober” and “dry” are commonly used to describe those of us who have stopped drinking. They are often used interchangeably, but there’s some nuance. Someone "dry" has not yet fully addressed the underlying issues of alcohol misuse, while the term "sober" encompasses actively engaging in recovery.
Now, with a clear understanding of “sobriety,” let’s take a look at the science at why it can be difficult.
Some of us may perceive alcohol dependence as a poor habit or a lack of self-control, but the science tells a much more complex story. Alcohol is considered a drug, since it has severe impacts on our physical and mental well-being. A main characteristic of a drug is its ability to create dependence, and alcohol’s chemical composition makes it highly addictive.
After alcohol enters our body, it travels in our bloodstream throughout our whole body. Once it reaches our brain, it starts to affect our neurotransmitters, the chemical messengers responsible for our thoughts, emotions, and bodily functions. It affects a wide variety of neurotransmitters but has particularly strong effects on two mood-regulating chemicals:
The temporary feeling of happiness that alcohol creates can cover up negative emotions we may be trying to avoid. Quitting alcohol takes away our safety blanket, exposing us to thoughts and feelings we may be running from and making sobriety difficult to appreciate.
Alcohol is commonly brushed off as a fun and casual drink for socializing and relaxing, but it’s actually a powerful mind-altering drug that can quickly trap us in a cycle of dependence. The nature of alcohol can make it difficult to be sober, and we can even grow to resent our sobriety.
Let’s explore why we may hate being sober. The exact causes will vary from person to person, but there are several common reasons for hating sobriety:
There may be other personal reasons why we persistently think, “I hate being sober.” Identifying these reasons is the first step in overcoming the obstacles and working towards sobriety. With ongoing negative feelings around sobriety, we may continue to romanticize a life of drinking, which can have serious consequences for us.
Our aversion to the feeling of being sober can prevent us from maintaining our commitment to sobriety and hinder us from developing a healthier relationship with alcohol. The consequences of avoiding sobriety can impact all areas of our life.
Alcohol-related deaths are also one of the leading causes of preventable deaths in the United States. The toxins in alcohol affect every system in our body, causing a greater risk of disease and chronic illness. In particular, alcohol affects the following aspects of our health:
Unfortunately, chronic alcohol misuse is not limited to physical effects.
Alcohol’s chemical composition as a drug means it affects us not only physically but mentally as well. Excessive alcohol consumption is linked to many mental health disorders including the following:
When our mental health suffers, our social health suffers. When we are low energy and have a poor outlook, we tend to neglect or even sabotage our personal relationships.
Alcohol causes adverse consequences in our personal relationships in many different ways. All relationships require a balance of communication, understanding, and effort, which can all be compromised when alcohol enters the picture. Drinking often strains or severs relationships due to three main factors:
Alcohol can take up a majority of our mental space and occupy much of our time, distracting us from goals we have for our life:
Now that we’ve determined the ways alcohol can negatively affect different areas of our life, let’s take a look at all the things we have to look forward to in a sober life. We can stay motivated on our way to sobriety by keeping these targets in mind:
But how can we overcome the negative feelings behind the thought that “I hate being sober!”?
If the idea of “sobriety” brings on feelings of shame or uncertainty, working through these difficult emotions can help us with recovery. These five action steps can move us forward in a positive way:
Sobriety may sound like a distant “promised land,” and the road to getting there an arduous trek. Thoughts of hating the feeling of being sober can dissuade us from committing to or even attempting sobriety. With all the negative impacts that alcohol can have on our life, settling for a negative relationship with alcohol can prove to be a step in the wrong direction. A teetering mindset around sobriety can be a hindrance in recovery, taking action on the strategies explored here can help us reach the light at the end of the tunnel. Cheers to putting the brakes on negativity and starting to heal!
Sobriety is often portrayed as sunshine and rainbows — a life where everything is suddenly great. While it’s true that a sober life comes with an abundance of positive changes, there are plenty of challenges that don’t often get discussed. Many sober people ask, “Why do I hate being sober?” When we don’t hear other perspectives, we may begin to think there is something wrong with us.
If you feel this way, you’re not alone! It can feel isolating or even shameful when thoughts like these arise, but they’re more common than you may think. Today we’ll dive into the neuroscience behind alcohol and how it can provoke these negative feelings. Thankfully, there are many ways to move forward and thrive in a sober life!
Sobriety means something different to everyone. Some people define it as abstaining from all mind-altering substances (including psychiatric medications), while others introduce different degrees of nuance. The definition of sobriety is complex and better understood as a spectrum.
For today, let’s define “sobriety” as completely free from alcohol. There’s another important distinction to make: the terms “sober” and “dry” are commonly used to describe those of us who have stopped drinking. They are often used interchangeably, but there’s some nuance. Someone "dry" has not yet fully addressed the underlying issues of alcohol misuse, while the term "sober" encompasses actively engaging in recovery.
Now, with a clear understanding of “sobriety,” let’s take a look at the science at why it can be difficult.
Some of us may perceive alcohol dependence as a poor habit or a lack of self-control, but the science tells a much more complex story. Alcohol is considered a drug, since it has severe impacts on our physical and mental well-being. A main characteristic of a drug is its ability to create dependence, and alcohol’s chemical composition makes it highly addictive.
After alcohol enters our body, it travels in our bloodstream throughout our whole body. Once it reaches our brain, it starts to affect our neurotransmitters, the chemical messengers responsible for our thoughts, emotions, and bodily functions. It affects a wide variety of neurotransmitters but has particularly strong effects on two mood-regulating chemicals:
The temporary feeling of happiness that alcohol creates can cover up negative emotions we may be trying to avoid. Quitting alcohol takes away our safety blanket, exposing us to thoughts and feelings we may be running from and making sobriety difficult to appreciate.
Alcohol is commonly brushed off as a fun and casual drink for socializing and relaxing, but it’s actually a powerful mind-altering drug that can quickly trap us in a cycle of dependence. The nature of alcohol can make it difficult to be sober, and we can even grow to resent our sobriety.
Let’s explore why we may hate being sober. The exact causes will vary from person to person, but there are several common reasons for hating sobriety:
There may be other personal reasons why we persistently think, “I hate being sober.” Identifying these reasons is the first step in overcoming the obstacles and working towards sobriety. With ongoing negative feelings around sobriety, we may continue to romanticize a life of drinking, which can have serious consequences for us.
Our aversion to the feeling of being sober can prevent us from maintaining our commitment to sobriety and hinder us from developing a healthier relationship with alcohol. The consequences of avoiding sobriety can impact all areas of our life.
Alcohol-related deaths are also one of the leading causes of preventable deaths in the United States. The toxins in alcohol affect every system in our body, causing a greater risk of disease and chronic illness. In particular, alcohol affects the following aspects of our health:
Unfortunately, chronic alcohol misuse is not limited to physical effects.
Alcohol’s chemical composition as a drug means it affects us not only physically but mentally as well. Excessive alcohol consumption is linked to many mental health disorders including the following:
When our mental health suffers, our social health suffers. When we are low energy and have a poor outlook, we tend to neglect or even sabotage our personal relationships.
Alcohol causes adverse consequences in our personal relationships in many different ways. All relationships require a balance of communication, understanding, and effort, which can all be compromised when alcohol enters the picture. Drinking often strains or severs relationships due to three main factors:
Alcohol can take up a majority of our mental space and occupy much of our time, distracting us from goals we have for our life:
Now that we’ve determined the ways alcohol can negatively affect different areas of our life, let’s take a look at all the things we have to look forward to in a sober life. We can stay motivated on our way to sobriety by keeping these targets in mind:
But how can we overcome the negative feelings behind the thought that “I hate being sober!”?
If the idea of “sobriety” brings on feelings of shame or uncertainty, working through these difficult emotions can help us with recovery. These five action steps can move us forward in a positive way:
Sobriety may sound like a distant “promised land,” and the road to getting there an arduous trek. Thoughts of hating the feeling of being sober can dissuade us from committing to or even attempting sobriety. With all the negative impacts that alcohol can have on our life, settling for a negative relationship with alcohol can prove to be a step in the wrong direction. A teetering mindset around sobriety can be a hindrance in recovery, taking action on the strategies explored here can help us reach the light at the end of the tunnel. Cheers to putting the brakes on negativity and starting to heal!
