Find out how reading personal development books can support recovery and help you build new habits after an (inurl:post) atomic decision to 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 hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Remember that Friends episode where Chandler grabs a self-help book to quit smoking? While the show plays it for laughs, there’s a real truth there. Making a big decision like that is a personal, (inurl:post) atomic event that reshapes your entire world. You’re suddenly in the "post-event" phase, figuring out new routines and new ways to cope. It’s a huge step, but you don’t have to do it alone. The right story can be your guide, and some of the best books for life improvement are the perfect place to start, especially when looking for alcohol self help books.
In recovery from alcohol use disorder (AUD), personal development books can be like having a wise mentor by our side, offering guidance, inspiration, and a fresh perspective on life. Let’s dive into how the right reads can become powerful tools, and we’ll pass along our recommendations for those that support lasting recovery.
Personal development books are books that offer insights, strategies, and inspiration to help us grow and improve various aspects of our lives. These books cover a wide range of topics, from building self-confidence and enhancing emotional intelligence to setting goals and cultivating resilience. Instead of just telling a story, personal development books are designed to empower readers to take control of their personal growth and make positive changes that lead to a more fulfilling and purposeful life.
In the context of recovery from AUD, personal development books can be powerful tools. While they aren’t magical solutions, they do provide practical advice on overcoming challenges, reshaping our mindset, fostering self-awareness, and building the inner strength needed to maintain sobriety. By focusing on self-improvement, these books support our recovery by encouraging ongoing personal growth and helping us create a life that aligns with our values and aspirations. Let’s take a closer look at the specific benefits.
Self-help books can’t do the work for us, but they can inspire and guide our journey. Here are some key benefits:
Now that we understand all that we have to look forward to, let’s get into some recommendations to help your reading and personal development journey take off.
The best personal growth books can be different for all of us, but here are some popular options we can explore to get started:
As with everything, some books may resonate with you while others don’t. But the important thing is that we give it a chance. Who knows? The right book is like your personal guide that can make all the difference in overcoming AUD. But what else can support our path to a healthier, more vibrant future?
Implementing healthy habits is more than just reading about them, although that can be a critical first step. Here are some strategies to use what we learn from personal development books to support our journey:
These strategies help us take a more proactive approach to recovery, maximizing the benefits of personal development books in recovery. Like Tim Ferriss said, “The best project you’ll ever work on is you.”
Changing a deeply ingrained habit, especially one involving alcohol, can feel like surviving a major event. Once the decision is made and the initial storm passes, you’re left standing in the quiet aftermath. This period can be disorienting. The routines, social circles, and coping mechanisms you once relied on are gone, and the landscape of your life looks unfamiliar. It’s a time for rebuilding, but it can be tough to know where to start when you’re sorting through the emotional and psychological rubble. This phase is what we can think of as the “post-atomic” aftermath — the challenging but crucial period where you begin to construct a new, healthier reality from the ground up.
The term “post-atomic” literally describes the period following a nuclear event. It’s not about the explosion itself, but about everything that comes after: the fallout, the cleanup, and the slow process of recovery. In the context of personal change, this is a powerful metaphor. The “atomic” moment might be hitting a personal low or making the firm decision to change your relationship with alcohol. The “post-atomic” phase is the daily work that follows. It’s about figuring out how to handle a world that feels different without your old habits, learning new ways to cope with stress, and discovering who you are in this new chapter of your life.
In the world of Star Trek, humanity endures a period known as the “post-atomic horror” after a devastating global war. Society collapses, and survivors face a bleak and chaotic existence. What pulls them out of it? A single, transformative event called “first contact,” when they meet an alien species for the first time. This moment of connection with something outside of their own struggle gives them a new sense of purpose and inspires them to unite and rebuild a better world. It’s a reminder that even in the most desolate aftermath, a powerful connection can be the catalyst for profound and positive change, shifting the focus from mere survival to hopeful reconstruction.
Just like in that sci-fi story, our own turning point in recovery often comes from connection. Your “first contact” moment might not involve aliens, but it’s just as powerful. It’s the first time you share your story with a therapist, join a support group, or even read a book that makes you feel truly understood. It’s the moment you realize you aren’t alone in your struggle and that a different future is possible. This connection is the spark that ignites the rebuilding process. Finding a community provides the hope, accountability, and shared wisdom needed to move forward, turning an isolating aftermath into a collaborative project of creating a new life.
There’s incredible strength in knowing someone else gets it. Reading stories from others who have walked a similar path can be a lifeline, reminding you that recovery is possible and you’re not isolated in your experience. This is why community is a cornerstone of the Reframe program. When you hear how someone else handled a craving, managed a social situation without drinking, or found a new hobby, it provides a practical roadmap and a deep sense of belonging. These shared narratives are our modern-day “first contact,” creating bonds that help us heal and grow together.
Your community can be found in many places, and it doesn’t always have to be a formal recovery group. Sometimes, connection blossoms from shared interests. For instance, there’s a podcast called “Post Atomic Horror” where fans discuss Star Trek, but through that shared passion, a supportive community forms. The same can happen in a book club, a hiking group, or an online forum. The key is to find a space where you feel comfortable and accepted. Whether it’s through a specialized app, a local club, or a group of friends with similar goals, finding your people is a critical step in rebuilding your life with confidence and support.
Diving into a personal development book isn’t just about gaining knowledge, it’s about writing the next chapter in our recovery journey. Each insight gained, each lesson learned, brings us closer to a brighter, sober future. We may have compiled a list of the best self-help books, but there’s so much more to explore. So, keep reading to keep growing, and let these personal development books act as companions on your path to an alcohol-free life!
Are these books a substitute for professional help? Think of these books as powerful tools in your toolkit, not the entire toolbox. They offer incredible insights, new perspectives, and practical strategies that can support your journey. However, they aren't a replacement for personalized guidance from a therapist, doctor, or a structured program. The best approach often combines self-guided learning from books with the tailored support you get from professionals and community.
There are so many books on your list. Where should I start? That's a great question, and it really depends on where you are right now. If you're questioning the role alcohol plays in your life and want to understand the psychology behind it, Annie Grace's This Naked Mind is a fantastic starting point. If you're less focused on the "why" and more on the "how" of building better routines, James Clear's Atomic Habits provides a practical framework that applies to any area of life, including recovery.
What if I read one of these books but still struggle to make changes? First, that is completely normal. Reading and absorbing information is a huge first step, but turning knowledge into action is a separate challenge. If you feel stuck, it might be a sign that you need a different kind of support to bridge that gap. This is where community, coaching, or peer groups can be so helpful. They provide the accountability and encouragement needed to put those brilliant ideas from the page into practice in your daily life.
How do I turn the advice from a book into real-life habits without feeling overwhelmed? The key is to start small—impossibly small. Instead of trying to implement every piece of advice from a book at once, choose just one single idea that resonates with you. Maybe it's a five-minute mindfulness practice from The Power of Now or tracking one small habit from Atomic Habits. Focus on mastering that one thing until it feels automatic. Lasting change is built through small, consistent steps, not giant, overwhelming leaps.
Why is finding a community so important if I have these books to guide me? A book can feel like a wise and understanding friend, but it can't talk back. It provides the map, but a community walks the road with you. Sharing your experiences with people who truly get it helps you feel less alone and provides real-time encouragement when you face a challenge. Books give you the knowledge, but connection provides the strength and motivation to use it, especially on the tough days.
Remember that Friends episode where Chandler grabs a self-help book to quit smoking? While the show plays it for laughs, there’s a real truth there. Making a big decision like that is a personal, (inurl:post) atomic event that reshapes your entire world. You’re suddenly in the "post-event" phase, figuring out new routines and new ways to cope. It’s a huge step, but you don’t have to do it alone. The right story can be your guide, and some of the best books for life improvement are the perfect place to start, especially when looking for alcohol self help books.
In recovery from alcohol use disorder (AUD), personal development books can be like having a wise mentor by our side, offering guidance, inspiration, and a fresh perspective on life. Let’s dive into how the right reads can become powerful tools, and we’ll pass along our recommendations for those that support lasting recovery.
Personal development books are books that offer insights, strategies, and inspiration to help us grow and improve various aspects of our lives. These books cover a wide range of topics, from building self-confidence and enhancing emotional intelligence to setting goals and cultivating resilience. Instead of just telling a story, personal development books are designed to empower readers to take control of their personal growth and make positive changes that lead to a more fulfilling and purposeful life.
In the context of recovery from AUD, personal development books can be powerful tools. While they aren’t magical solutions, they do provide practical advice on overcoming challenges, reshaping our mindset, fostering self-awareness, and building the inner strength needed to maintain sobriety. By focusing on self-improvement, these books support our recovery by encouraging ongoing personal growth and helping us create a life that aligns with our values and aspirations. Let’s take a closer look at the specific benefits.
Self-help books can’t do the work for us, but they can inspire and guide our journey. Here are some key benefits:
Now that we understand all that we have to look forward to, let’s get into some recommendations to help your reading and personal development journey take off.
The best personal growth books can be different for all of us, but here are some popular options we can explore to get started:
As with everything, some books may resonate with you while others don’t. But the important thing is that we give it a chance. Who knows? The right book is like your personal guide that can make all the difference in overcoming AUD. But what else can support our path to a healthier, more vibrant future?
Implementing healthy habits is more than just reading about them, although that can be a critical first step. Here are some strategies to use what we learn from personal development books to support our journey:
These strategies help us take a more proactive approach to recovery, maximizing the benefits of personal development books in recovery. Like Tim Ferriss said, “The best project you’ll ever work on is you.”
Changing a deeply ingrained habit, especially one involving alcohol, can feel like surviving a major event. Once the decision is made and the initial storm passes, you’re left standing in the quiet aftermath. This period can be disorienting. The routines, social circles, and coping mechanisms you once relied on are gone, and the landscape of your life looks unfamiliar. It’s a time for rebuilding, but it can be tough to know where to start when you’re sorting through the emotional and psychological rubble. This phase is what we can think of as the “post-atomic” aftermath — the challenging but crucial period where you begin to construct a new, healthier reality from the ground up.
The term “post-atomic” literally describes the period following a nuclear event. It’s not about the explosion itself, but about everything that comes after: the fallout, the cleanup, and the slow process of recovery. In the context of personal change, this is a powerful metaphor. The “atomic” moment might be hitting a personal low or making the firm decision to change your relationship with alcohol. The “post-atomic” phase is the daily work that follows. It’s about figuring out how to handle a world that feels different without your old habits, learning new ways to cope with stress, and discovering who you are in this new chapter of your life.
In the world of Star Trek, humanity endures a period known as the “post-atomic horror” after a devastating global war. Society collapses, and survivors face a bleak and chaotic existence. What pulls them out of it? A single, transformative event called “first contact,” when they meet an alien species for the first time. This moment of connection with something outside of their own struggle gives them a new sense of purpose and inspires them to unite and rebuild a better world. It’s a reminder that even in the most desolate aftermath, a powerful connection can be the catalyst for profound and positive change, shifting the focus from mere survival to hopeful reconstruction.
Just like in that sci-fi story, our own turning point in recovery often comes from connection. Your “first contact” moment might not involve aliens, but it’s just as powerful. It’s the first time you share your story with a therapist, join a support group, or even read a book that makes you feel truly understood. It’s the moment you realize you aren’t alone in your struggle and that a different future is possible. This connection is the spark that ignites the rebuilding process. Finding a community provides the hope, accountability, and shared wisdom needed to move forward, turning an isolating aftermath into a collaborative project of creating a new life.
There’s incredible strength in knowing someone else gets it. Reading stories from others who have walked a similar path can be a lifeline, reminding you that recovery is possible and you’re not isolated in your experience. This is why community is a cornerstone of the Reframe program. When you hear how someone else handled a craving, managed a social situation without drinking, or found a new hobby, it provides a practical roadmap and a deep sense of belonging. These shared narratives are our modern-day “first contact,” creating bonds that help us heal and grow together.
Your community can be found in many places, and it doesn’t always have to be a formal recovery group. Sometimes, connection blossoms from shared interests. For instance, there’s a podcast called “Post Atomic Horror” where fans discuss Star Trek, but through that shared passion, a supportive community forms. The same can happen in a book club, a hiking group, or an online forum. The key is to find a space where you feel comfortable and accepted. Whether it’s through a specialized app, a local club, or a group of friends with similar goals, finding your people is a critical step in rebuilding your life with confidence and support.
Diving into a personal development book isn’t just about gaining knowledge, it’s about writing the next chapter in our recovery journey. Each insight gained, each lesson learned, brings us closer to a brighter, sober future. We may have compiled a list of the best self-help books, but there’s so much more to explore. So, keep reading to keep growing, and let these personal development books act as companions on your path to an alcohol-free life!
Are these books a substitute for professional help? Think of these books as powerful tools in your toolkit, not the entire toolbox. They offer incredible insights, new perspectives, and practical strategies that can support your journey. However, they aren't a replacement for personalized guidance from a therapist, doctor, or a structured program. The best approach often combines self-guided learning from books with the tailored support you get from professionals and community.
There are so many books on your list. Where should I start? That's a great question, and it really depends on where you are right now. If you're questioning the role alcohol plays in your life and want to understand the psychology behind it, Annie Grace's This Naked Mind is a fantastic starting point. If you're less focused on the "why" and more on the "how" of building better routines, James Clear's Atomic Habits provides a practical framework that applies to any area of life, including recovery.
What if I read one of these books but still struggle to make changes? First, that is completely normal. Reading and absorbing information is a huge first step, but turning knowledge into action is a separate challenge. If you feel stuck, it might be a sign that you need a different kind of support to bridge that gap. This is where community, coaching, or peer groups can be so helpful. They provide the accountability and encouragement needed to put those brilliant ideas from the page into practice in your daily life.
How do I turn the advice from a book into real-life habits without feeling overwhelmed? The key is to start small—impossibly small. Instead of trying to implement every piece of advice from a book at once, choose just one single idea that resonates with you. Maybe it's a five-minute mindfulness practice from The Power of Now or tracking one small habit from Atomic Habits. Focus on mastering that one thing until it feels automatic. Lasting change is built through small, consistent steps, not giant, overwhelming leaps.
Why is finding a community so important if I have these books to guide me? A book can feel like a wise and understanding friend, but it can't talk back. It provides the map, but a community walks the road with you. Sharing your experiences with people who truly get it helps you feel less alone and provides real-time encouragement when you face a challenge. Books give you the knowledge, but connection provides the strength and motivation to use it, especially on the tough days.
Music therapy promotes health in different ways, supporting our goals in recovery. Check out our latest blog for more info on the benefits of music therapy.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
There’s an iconic scene in Friends when Ross plays his keyboard, pouring out emotions in what sounds like a chaotic mix of discordant notes. While his friends might have cringed (us included), music can be a form of expression and release. It’s a reminder of how deeply music can affect us, whether it’s helping us process our emotions, bringing out our inner creativity, or lifting our spirits.
But what if music could do even more? Music, when combined with therapeutic techniques in a practice known as music therapy, can play a pivotal role in recovery from alcohol use disorder (AUD). Let’s explore how music therapy taps into our emotional power, helping guide us toward a healthier, alcohol-free life.
According to Kenneth E. Bruscia, a professor at Temple University, music therapy is “a reflexive process wherein the therapist helps the client to optimize the clients’ health, using various facets of music therapy experience and the relationships formed through them as the impetus for change.” In short, music therapy is a holistic treatment that utilizes therapeutic techniques and musical expression to improve all facets of our life including our physical, mental, and social health.
Music therapy has widespread benefits to our health (which we’ll get into later) by modulating five main factors:
Due to its all-around approach, the practice is used to treat a variety of symptoms and conditions, one of which is AUD. To understand why, let’s first learn more about what recovery from AUD looks like.
Alcohol use disorder often involves physical and neurological dependence on alcohol. This means that when we commit to recovery, we may experience physical challenges such as withdrawal symptoms and health complications from alcohol-related disease or damage.
Our brain also needs to adjust to not being exposed to the same level of alcohol. This is why recovery can be mentally and emotionally challenging. We’ll need to face the root causes of our drinking, identify triggers, and sever our dependence. In recovery, we commonly experience things like sleep disturbances, mood fluctuations, anxiety, and depression. Overcoming AUD means getting through these challenges. But it doesn’t happen overnight and without us putting in the work. Let’s see how we can equip ourselves to handle the challenges of recovery by using music therapy.
Music therapy works hand-in-hand with recovery to address different aspects of our health:
By addressing specific challenges that arise when we quit or cut back on alcohol and helping us develop strategies to live a healthier lifestyle, music therapy can be a supportive tool in recovery.
Music therapy works on different aspects of our health and recovery, leading to many benefits. There’s much to look forward to:
This approach to recovery has so many benefits, but there are even more tools at our disposal. Check out other holistic approaches to recovery and join Reframe’s supportive community to connect with others who may be going through a similar experience!
Music therapy offers more than just a tune to hum along to (although that can be healing in itself!). It provides a powerful pathway to healing for those struggling with AUD. By tapping into the emotional and psychological depths that other approaches may not be able to reach, music therapy can create a supportive rhythm for recovery. Let’s embrace the power of music to find harmony in sobriety!
There’s an iconic scene in Friends when Ross plays his keyboard, pouring out emotions in what sounds like a chaotic mix of discordant notes. While his friends might have cringed (us included), music can be a form of expression and release. It’s a reminder of how deeply music can affect us, whether it’s helping us process our emotions, bringing out our inner creativity, or lifting our spirits.
But what if music could do even more? Music, when combined with therapeutic techniques in a practice known as music therapy, can play a pivotal role in recovery from alcohol use disorder (AUD). Let’s explore how music therapy taps into our emotional power, helping guide us toward a healthier, alcohol-free life.
According to Kenneth E. Bruscia, a professor at Temple University, music therapy is “a reflexive process wherein the therapist helps the client to optimize the clients’ health, using various facets of music therapy experience and the relationships formed through them as the impetus for change.” In short, music therapy is a holistic treatment that utilizes therapeutic techniques and musical expression to improve all facets of our life including our physical, mental, and social health.
Music therapy has widespread benefits to our health (which we’ll get into later) by modulating five main factors:
Due to its all-around approach, the practice is used to treat a variety of symptoms and conditions, one of which is AUD. To understand why, let’s first learn more about what recovery from AUD looks like.
Alcohol use disorder often involves physical and neurological dependence on alcohol. This means that when we commit to recovery, we may experience physical challenges such as withdrawal symptoms and health complications from alcohol-related disease or damage.
Our brain also needs to adjust to not being exposed to the same level of alcohol. This is why recovery can be mentally and emotionally challenging. We’ll need to face the root causes of our drinking, identify triggers, and sever our dependence. In recovery, we commonly experience things like sleep disturbances, mood fluctuations, anxiety, and depression. Overcoming AUD means getting through these challenges. But it doesn’t happen overnight and without us putting in the work. Let’s see how we can equip ourselves to handle the challenges of recovery by using music therapy.
Music therapy works hand-in-hand with recovery to address different aspects of our health:
By addressing specific challenges that arise when we quit or cut back on alcohol and helping us develop strategies to live a healthier lifestyle, music therapy can be a supportive tool in recovery.
Music therapy works on different aspects of our health and recovery, leading to many benefits. There’s much to look forward to:
This approach to recovery has so many benefits, but there are even more tools at our disposal. Check out other holistic approaches to recovery and join Reframe’s supportive community to connect with others who may be going through a similar experience!
Music therapy offers more than just a tune to hum along to (although that can be healing in itself!). It provides a powerful pathway to healing for those struggling with AUD. By tapping into the emotional and psychological depths that other approaches may not be able to reach, music therapy can create a supportive rhythm for recovery. Let’s embrace the power of music to find harmony in sobriety!
While cooking with alcohol might not get us drunk, alcohol can remain even after cooking. Check out our latest blog for more info on alternatives we can use.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Vodka sauce, beer bread, and bourbon-braised short ribs — alcohol is a frequent addition to many recipes. But if you’re on the journey to quit or cut back on alcohol, that once-innocent splash of liquor may be a more complicated choice. As you navigate this new chapter of your life, you might wonder whether cooking with alcohol is still a smart option.
Let’s explore the nitty-gritty of what actually happens to alcohol when we cook with it, and the potential impacts of doing so during recovery. With a newfound understanding and a list of alternatives, we can make more informed decisions and choices that align with our goals.
To decide whether or not we should cook with alcohol during recovery, let’s first understand what recovery is. Recovery refers to committing to developing a healthier relationship with alcohol, typically following misuse or alcohol use disorder (AUD).
AUD is diagnosed using criteria in the DSM-V and is characterized by the impaired ability to quit or cut back despite negative consequences. It involves both physical and neurological dependence due to the way alcohol affects us.
Alcohol feeds our brain’s reward system, tethering drinking to a pleasurable experience, which makes us come back for more. As we continue to drink regularly, our body also adjusts to exposure to a certain level of alcohol. When we quit or cut back in recovery, our brain and body resist at first, leading to physical and mental challenges such as alcohol withdrawal and cravings. To overcome AUD, we need to fight against these physical and mental urges to drink.
We’re committed, but we’re cooking a new recipe for dinner one night and see that it calls for a splash of wine. This makes us freeze, should we or should we not add it? To help answer this, let’s learn more about what happens to alcohol when we cook it.
You may have heard that alcohol evaporates when you cook it, but does alcohol cook out of food completely? Whether it’s that flashy flame that tops your crème brûlée or the glug of white wine in your pasta sauce, it should be fine since the alcohol evaporates, right? Not quite.
Alcohol does evaporate. Not just when we cook it, but when it’s exposed to air (although not enough to notice). When we heat it, evaporation speeds up. We can look up “how long to boil wine to remove alcohol” or “how long to cook alcohol out of wine,” but the answer is, it depends. Influential factors such as the type of alcohol, the temperature, cooking time, cooking vessel, and added ingredients can affect how quickly alcohol evaporates. But no matter how long we cook it, it’s not possible to completely eliminate it. Evaporation plateaus when it reaches about 5% of the alcohol we started with. Not 5% alcohol by volume, but 5% of the alcohol we put in. Take a look at estimates from the USDA Table of Nutrient Retention on how long it takes for alcohol to evaporate to a certain amount.
So the cup of vodka we threw into our pasta sauce that came from a 15-minute weeknight recipe can still have a little less than half a cup of vodka in it. Research shows that depending on different factors, our food can retain anywhere from 4%-85% of the alcohol. In recovery, where every decision can impact our journey, this chance may not be one we want to take.
Key takeaway: Although the exact amount of alcohol remaining after cooking varies and may not be significant enough to get us drunk, the fact is that some amount of alcohol still remains, depending on the factors we mentioned earlier. Cooking with alcohol isn’t recommended for those of us who are in recovery, pregnant, or breastfeeding.
To understand why cooking with alcohol isn’t recommended in recovery, let’s take a closer look at the consequences:
As we can see, cooking with alcohol may have seemed like no big deal at first, especially under the false notion that alcohol evaporates after cooking. But after further investigation, we can see from these potential consequences that cooking with alcohol during recovery isn’t a risk worth taking.
When it comes to creating delicious dishes without using alcohol, there’s a world of flavorful alternatives that add just as much depth and complexity to your recipes without the risk. Choosing the right alternative depends on what we’re using it for:
With these alternatives, our recipes won’t miss a beat and we’ll be able to stay on track with our goals to quit or cut back on alcohol!
Deciding whether to cook with alcohol during recovery is a personal choice as each recovery journey is different. However, understanding the effects and exploring alternatives helps us make more informed decisions that align with our wellness journey. Cooking alcohol gets rid of some of the alcohol, but not all, and in recovery, it may not be a risk we want to take. Keeping the kitchen alcohol-free is like adding the final touch to a recipe for lasting wellness. It ensures every dish you create is a step towards a healthier, alcohol-free future!
Vodka sauce, beer bread, and bourbon-braised short ribs — alcohol is a frequent addition to many recipes. But if you’re on the journey to quit or cut back on alcohol, that once-innocent splash of liquor may be a more complicated choice. As you navigate this new chapter of your life, you might wonder whether cooking with alcohol is still a smart option.
Let’s explore the nitty-gritty of what actually happens to alcohol when we cook with it, and the potential impacts of doing so during recovery. With a newfound understanding and a list of alternatives, we can make more informed decisions and choices that align with our goals.
To decide whether or not we should cook with alcohol during recovery, let’s first understand what recovery is. Recovery refers to committing to developing a healthier relationship with alcohol, typically following misuse or alcohol use disorder (AUD).
AUD is diagnosed using criteria in the DSM-V and is characterized by the impaired ability to quit or cut back despite negative consequences. It involves both physical and neurological dependence due to the way alcohol affects us.
Alcohol feeds our brain’s reward system, tethering drinking to a pleasurable experience, which makes us come back for more. As we continue to drink regularly, our body also adjusts to exposure to a certain level of alcohol. When we quit or cut back in recovery, our brain and body resist at first, leading to physical and mental challenges such as alcohol withdrawal and cravings. To overcome AUD, we need to fight against these physical and mental urges to drink.
We’re committed, but we’re cooking a new recipe for dinner one night and see that it calls for a splash of wine. This makes us freeze, should we or should we not add it? To help answer this, let’s learn more about what happens to alcohol when we cook it.
You may have heard that alcohol evaporates when you cook it, but does alcohol cook out of food completely? Whether it’s that flashy flame that tops your crème brûlée or the glug of white wine in your pasta sauce, it should be fine since the alcohol evaporates, right? Not quite.
Alcohol does evaporate. Not just when we cook it, but when it’s exposed to air (although not enough to notice). When we heat it, evaporation speeds up. We can look up “how long to boil wine to remove alcohol” or “how long to cook alcohol out of wine,” but the answer is, it depends. Influential factors such as the type of alcohol, the temperature, cooking time, cooking vessel, and added ingredients can affect how quickly alcohol evaporates. But no matter how long we cook it, it’s not possible to completely eliminate it. Evaporation plateaus when it reaches about 5% of the alcohol we started with. Not 5% alcohol by volume, but 5% of the alcohol we put in. Take a look at estimates from the USDA Table of Nutrient Retention on how long it takes for alcohol to evaporate to a certain amount.
So the cup of vodka we threw into our pasta sauce that came from a 15-minute weeknight recipe can still have a little less than half a cup of vodka in it. Research shows that depending on different factors, our food can retain anywhere from 4%-85% of the alcohol. In recovery, where every decision can impact our journey, this chance may not be one we want to take.
Key takeaway: Although the exact amount of alcohol remaining after cooking varies and may not be significant enough to get us drunk, the fact is that some amount of alcohol still remains, depending on the factors we mentioned earlier. Cooking with alcohol isn’t recommended for those of us who are in recovery, pregnant, or breastfeeding.
To understand why cooking with alcohol isn’t recommended in recovery, let’s take a closer look at the consequences:
As we can see, cooking with alcohol may have seemed like no big deal at first, especially under the false notion that alcohol evaporates after cooking. But after further investigation, we can see from these potential consequences that cooking with alcohol during recovery isn’t a risk worth taking.
When it comes to creating delicious dishes without using alcohol, there’s a world of flavorful alternatives that add just as much depth and complexity to your recipes without the risk. Choosing the right alternative depends on what we’re using it for:
With these alternatives, our recipes won’t miss a beat and we’ll be able to stay on track with our goals to quit or cut back on alcohol!
Deciding whether to cook with alcohol during recovery is a personal choice as each recovery journey is different. However, understanding the effects and exploring alternatives helps us make more informed decisions that align with our wellness journey. Cooking alcohol gets rid of some of the alcohol, but not all, and in recovery, it may not be a risk we want to take. Keeping the kitchen alcohol-free is like adding the final touch to a recipe for lasting wellness. It ensures every dish you create is a step towards a healthier, alcohol-free future!
Joining a sober community offers essential benefits of accountability and responsibility, fostering support and personal growth in recovery. Start your journey today!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Joining a sober community can be a transformative experience for individuals recovering from addiction. These communities provide essential support, accountability, and a sense of belonging that can significantly enhance the recovery journey. In this article, we will explore the benefits of joining a sober community, particularly focusing on the role of accountability and responsibility.
Accountability within a sober community refers to the practice of individuals holding each other responsible for their actions and commitments to sobriety. This mutual responsibility is a cornerstone of many recovery programs and sober living environments, providing a framework for individuals to stay on track.
In a sober community, accountability is often maintained through regular meetings, check-ins, and shared experiences. For instance, attending AA meetings regularly can be a way to ensure that members are staying committed to their sobriety goals. These meetings provide a platform for individuals to share their progress, challenges, and successes, fostering a supportive environment where everyone is responsible for their journey.
Responsibility in the context of sobriety refers to the obligation of individuals to take charge of their actions, decisions, and overall recovery process. It involves acknowledging the impact of one's behavior on oneself and others, and making conscious efforts to stay sober.
In sober communities, responsibility is fostered through various activities and routines. For example, individuals may be assigned chores, encouraged to participate in group activities, or take on leadership roles within the community. These responsibilities help individuals develop a sense of ownership over their recovery journey.
Many sober communities implement daily routines, including curfews, chores, and scheduled activities. This structure helps residents establish healthy habits and reduces stress, which is vital for long-term sobriety. Having a routine can also provide a sense of normalcy and stability in the recovery process.
Addiction often leads to feelings of loneliness and isolation. These feelings can be detrimental to the recovery process, as they may trigger relapse or hinder progress.
Being part of a sober community helps individuals connect with others who understand their struggles. This connection can combat feelings of loneliness and provide emotional support, which is vital for recovery. Regular interactions and shared experiences help individuals feel less isolated and more supported.
Sober communities encourage the formation of meaningful relationships. These connections can lead to lasting friendships based on mutual support and understanding. Having a network of sober friends can significantly enhance the recovery experience and provide a sense of belonging.
Relationships within sober communities are often built through shared activities, group meetings, and mutual support. These interactions provide opportunities for individuals to connect on a deeper level and form bonds based on trust and understanding.
Sober communities often provide access to various resources, including support groups, educational workshops, and recreational activities. These resources can help individuals develop new skills, learn about addiction, and engage in healthy social activities.
Being part of a sober community can lead to significant personal growth. Members often engage in self-discovery and learn more about themselves through shared experiences and support. This growth can enhance self-esteem and confidence, which are crucial for maintaining sobriety.
Personal growth is encouraged through various activities and interactions within the community. For example, individuals may participate in group therapy, take on leadership roles, or engage in self-reflection exercises.
A sober community is a group of individuals committed to sobriety, providing mutual support and accountability. These communities often include structured living environments, regular meetings, and shared activities to promote recovery.
Accountability in a sober community is maintained through regular meetings, check-ins, and shared experiences. Members hold each other accountable for their actions and commitments to sobriety, helping maintain focus and commitment.
Sober communities often provide access to support groups, educational workshops, and recreational activities. These resources help individuals develop new skills, learn about addiction, and engage in healthy social activities.
Sober communities help combat isolation by connecting individuals with others who understand their struggles. Regular interactions and shared experiences provide emotional support and reduce feelings of loneliness.
Residents of sober communities can learn essential life skills such as cooking, cleaning, and financial management. These skills are crucial for independent living and maintaining sobriety.
Sober communities often focus on long-term recovery and provide a structured living environment, while traditional rehabilitation programs may be more short-term and medically focused. Sober communities emphasize mutual support, accountability, and personal growth.
While outcomes can vary, individuals who join sober communities often experience improved self-esteem, better decision-making skills, and a reduced risk of relapse. Long-term participation in a supportive community can significantly enhance recovery success.
To find a sober community that fits their needs, individuals can research different options, visit potential communities, and speak with current residents. It's important to choose a community that aligns with personal values and recovery goals.
By joining a sober community, individuals can access the support, accountability, and resources needed to achieve and maintain sobriety. These communities provide a structured environment that fosters personal growth, builds meaningful relationships, and combats isolation, making them an invaluable part of the recovery journey.
Joining a sober community can be a transformative experience for individuals recovering from addiction. These communities provide essential support, accountability, and a sense of belonging that can significantly enhance the recovery journey. In this article, we will explore the benefits of joining a sober community, particularly focusing on the role of accountability and responsibility.
Accountability within a sober community refers to the practice of individuals holding each other responsible for their actions and commitments to sobriety. This mutual responsibility is a cornerstone of many recovery programs and sober living environments, providing a framework for individuals to stay on track.
In a sober community, accountability is often maintained through regular meetings, check-ins, and shared experiences. For instance, attending AA meetings regularly can be a way to ensure that members are staying committed to their sobriety goals. These meetings provide a platform for individuals to share their progress, challenges, and successes, fostering a supportive environment where everyone is responsible for their journey.
Responsibility in the context of sobriety refers to the obligation of individuals to take charge of their actions, decisions, and overall recovery process. It involves acknowledging the impact of one's behavior on oneself and others, and making conscious efforts to stay sober.
In sober communities, responsibility is fostered through various activities and routines. For example, individuals may be assigned chores, encouraged to participate in group activities, or take on leadership roles within the community. These responsibilities help individuals develop a sense of ownership over their recovery journey.
Many sober communities implement daily routines, including curfews, chores, and scheduled activities. This structure helps residents establish healthy habits and reduces stress, which is vital for long-term sobriety. Having a routine can also provide a sense of normalcy and stability in the recovery process.
Addiction often leads to feelings of loneliness and isolation. These feelings can be detrimental to the recovery process, as they may trigger relapse or hinder progress.
Being part of a sober community helps individuals connect with others who understand their struggles. This connection can combat feelings of loneliness and provide emotional support, which is vital for recovery. Regular interactions and shared experiences help individuals feel less isolated and more supported.
Sober communities encourage the formation of meaningful relationships. These connections can lead to lasting friendships based on mutual support and understanding. Having a network of sober friends can significantly enhance the recovery experience and provide a sense of belonging.
Relationships within sober communities are often built through shared activities, group meetings, and mutual support. These interactions provide opportunities for individuals to connect on a deeper level and form bonds based on trust and understanding.
Sober communities often provide access to various resources, including support groups, educational workshops, and recreational activities. These resources can help individuals develop new skills, learn about addiction, and engage in healthy social activities.
Being part of a sober community can lead to significant personal growth. Members often engage in self-discovery and learn more about themselves through shared experiences and support. This growth can enhance self-esteem and confidence, which are crucial for maintaining sobriety.
Personal growth is encouraged through various activities and interactions within the community. For example, individuals may participate in group therapy, take on leadership roles, or engage in self-reflection exercises.
A sober community is a group of individuals committed to sobriety, providing mutual support and accountability. These communities often include structured living environments, regular meetings, and shared activities to promote recovery.
Accountability in a sober community is maintained through regular meetings, check-ins, and shared experiences. Members hold each other accountable for their actions and commitments to sobriety, helping maintain focus and commitment.
Sober communities often provide access to support groups, educational workshops, and recreational activities. These resources help individuals develop new skills, learn about addiction, and engage in healthy social activities.
Sober communities help combat isolation by connecting individuals with others who understand their struggles. Regular interactions and shared experiences provide emotional support and reduce feelings of loneliness.
Residents of sober communities can learn essential life skills such as cooking, cleaning, and financial management. These skills are crucial for independent living and maintaining sobriety.
Sober communities often focus on long-term recovery and provide a structured living environment, while traditional rehabilitation programs may be more short-term and medically focused. Sober communities emphasize mutual support, accountability, and personal growth.
While outcomes can vary, individuals who join sober communities often experience improved self-esteem, better decision-making skills, and a reduced risk of relapse. Long-term participation in a supportive community can significantly enhance recovery success.
To find a sober community that fits their needs, individuals can research different options, visit potential communities, and speak with current residents. It's important to choose a community that aligns with personal values and recovery goals.
By joining a sober community, individuals can access the support, accountability, and resources needed to achieve and maintain sobriety. These communities provide a structured environment that fosters personal growth, builds meaningful relationships, and combats isolation, making them an invaluable part of the recovery journey.
Prevent alcohol relapse with effective psychological therapies like CBT & DBT. Learn coping strategies and build a strong support network. Start your recovery now!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Alcohol relapse is a common but challenging aspect of recovering from alcohol use disorder (AUD). Understanding the nature of relapse, its triggers, and effective coping strategies is crucial for maintaining long-term sobriety. This article explores the benefits of psychological therapies like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) for emotional support and experience sharing during relapse prevention.
Alcohol relapse involves returning to drinking after a period of abstinence. It's a common part of the recovery journey, often triggered by stressful situations, emotional states, or exposure to environments associated with past drinking. Relapse should not be viewed as a failure but rather as a learning opportunity to better understand triggers and improve coping mechanisms.
Relapse is a multifaceted issue influenced by various factors, including psychological, social, and environmental triggers. It's essential to recognize that relapse is a process rather than a single event. It often begins with emotional and mental relapse before leading to physical relapse.
Identifying triggers is a crucial step in preventing relapse. Common triggers include:
Psychological therapies play a significant role in helping individuals understand and manage their triggers. Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are particularly effective.
CBT focuses on identifying and changing negative thought patterns and behaviors associated with drinking. It helps individuals develop coping strategies to deal with triggers and cravings.
Several CBT techniques aid in drinking less and preventing relapse:
DBT combines cognitive-behavioral techniques with mindfulness practices. It is particularly effective for individuals with co-occurring mental health disorders.
Several DBT techniques help manage emotions and prevent relapse:
A well-structured relapse prevention plan is essential for maintaining sobriety. This plan should include identifying triggers, developing coping strategies, and establishing a support network.
Support networks play a crucial role in preventing relapse. They provide emotional support, accountability, and practical assistance.
Each relapse can serve as a learning opportunity. Reflecting on the circumstances surrounding a relapse can help you make necessary adjustments to your relapse prevention plan.
A relapse is when an individual returns to drinking after a period of abstinence. It is a common part of the recovery process.
Stressful situations, emotional states, and exposure to environments associated with past drinking can trigger relapse.
Developing a relapse prevention plan that includes identifying triggers, coping strategies, and support systems is essential.
Reflect on the circumstances surrounding the relapse, seek professional help, and adjust the relapse prevention plan as needed.
Support networks play a crucial role in helping individuals cope with the emotional challenges of recovery and preventing relapse.
Handling alcohol relapse is a complex but manageable process. By understanding the nature of relapse, identifying triggers, and developing effective coping strategies, individuals can navigate their recovery journey with greater resilience. Support from loved ones and professional resources plays a vital role in maintaining sobriety and preventing future relapses.
By leveraging psychological therapies like CBT and DBT and building a robust support network, individuals can effectively manage and overcome alcohol relapse, paving the way for a healthier, sober life.
Alcohol relapse is a common but challenging aspect of recovering from alcohol use disorder (AUD). Understanding the nature of relapse, its triggers, and effective coping strategies is crucial for maintaining long-term sobriety. This article explores the benefits of psychological therapies like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) for emotional support and experience sharing during relapse prevention.
Alcohol relapse involves returning to drinking after a period of abstinence. It's a common part of the recovery journey, often triggered by stressful situations, emotional states, or exposure to environments associated with past drinking. Relapse should not be viewed as a failure but rather as a learning opportunity to better understand triggers and improve coping mechanisms.
Relapse is a multifaceted issue influenced by various factors, including psychological, social, and environmental triggers. It's essential to recognize that relapse is a process rather than a single event. It often begins with emotional and mental relapse before leading to physical relapse.
Identifying triggers is a crucial step in preventing relapse. Common triggers include:
Psychological therapies play a significant role in helping individuals understand and manage their triggers. Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are particularly effective.
CBT focuses on identifying and changing negative thought patterns and behaviors associated with drinking. It helps individuals develop coping strategies to deal with triggers and cravings.
Several CBT techniques aid in drinking less and preventing relapse:
DBT combines cognitive-behavioral techniques with mindfulness practices. It is particularly effective for individuals with co-occurring mental health disorders.
Several DBT techniques help manage emotions and prevent relapse:
A well-structured relapse prevention plan is essential for maintaining sobriety. This plan should include identifying triggers, developing coping strategies, and establishing a support network.
Support networks play a crucial role in preventing relapse. They provide emotional support, accountability, and practical assistance.
Each relapse can serve as a learning opportunity. Reflecting on the circumstances surrounding a relapse can help you make necessary adjustments to your relapse prevention plan.
A relapse is when an individual returns to drinking after a period of abstinence. It is a common part of the recovery process.
Stressful situations, emotional states, and exposure to environments associated with past drinking can trigger relapse.
Developing a relapse prevention plan that includes identifying triggers, coping strategies, and support systems is essential.
Reflect on the circumstances surrounding the relapse, seek professional help, and adjust the relapse prevention plan as needed.
Support networks play a crucial role in helping individuals cope with the emotional challenges of recovery and preventing relapse.
Handling alcohol relapse is a complex but manageable process. By understanding the nature of relapse, identifying triggers, and developing effective coping strategies, individuals can navigate their recovery journey with greater resilience. Support from loved ones and professional resources plays a vital role in maintaining sobriety and preventing future relapses.
By leveraging psychological therapies like CBT and DBT and building a robust support network, individuals can effectively manage and overcome alcohol relapse, paving the way for a healthier, sober life.
Learn how DBT for alcoholism offers practical skills and real-world strategies to support lasting sobriety and healthier coping habits.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Maybe drinking was your go-to tool for coping. It helped with stress or social situations, and for a while, it seemed to work. But what happens when that tool starts causing more problems than it solves? This is a common story, and it's not a personal failing—it’s a sign you need new tools. Dialectical Behavior Therapy (DBT) offers a practical roadmap. This approach to DBT for alcoholism provides effective dbt coping strategies. It focuses on building real-world skills like mindfulness and emotional regulation to help you manage life's challenges without alcohol.
Dialectical Behavior Therapy (DBT) is a cognitive-behavioral treatment developed by Dr. Marsha Linehan in the late 1980s. Originally designed to treat borderline personality disorder, DBT has since been adapted for various mental health issues, including substance use disorders. DBT combines standard cognitive-behavioral techniques with concepts of mindfulness, acceptance, and dialectics.
The word "dialectical" might sound academic, but the idea behind it is pretty straightforward. It’s all about finding a middle ground between two things that seem like opposites: acceptance and change. Think of it like holding two different truths at the same time. For instance, you can accept yourself exactly as you are in this moment, while also acknowledging that you want to make changes to live a healthier life. This concept is the heart of DBT, creating a space where you don't have to choose between self-criticism and complacency. Instead, you can approach your goals with a sense of balance and self-compassion, which is a much more sustainable way to build new habits.
This balance is a game-changer when it comes to your relationship with alcohol. So often, we get caught in a cycle of guilt and shame, which only makes us want to escape those feelings more. DBT helps break that pattern by teaching you how to manage difficult emotions in healthier ways. It encourages you to accept your feelings without judgment—it’s okay to feel stressed, sad, or anxious. Once you can accept those emotions, you can then work on changing your response to them. This approach helps reduce the feelings of shame that can come with addiction and builds the motivation you need to make lasting, positive changes for yourself.
You might have heard of Cognitive Behavioral Therapy (CBT), another popular and effective therapy. DBT is actually a form of CBT, but with a key twist. While Cognitive Behavioral Therapy focuses on identifying and changing unhelpful thought patterns and behaviors, DBT adds a crucial layer: acceptance. Instead of just trying to change difficult thoughts and feelings, DBT also teaches you how to acknowledge and sit with them. This is especially helpful when dealing with intense cravings or emotions. The goal isn't to ignore the feeling, but to accept its presence without letting it control your actions. It’s the difference between fighting a wave and learning how to surf it.
One of the most powerful skills DBT teaches is how to access your "Wise Mind." We all have an "Emotional Mind" that reacts based on feelings, and a "Reasonable Mind" that operates on pure logic. The Wise Mind is the sweet spot right in the middle—the calm, intuitive place that considers both your emotions and the facts. For example, after a stressful day, your Emotional Mind might scream for a glass of wine. Your Reasonable Mind might list all the reasons that’s a bad idea. Your Wise Mind, however, acknowledges your stress and gently guides you toward a healthier coping mechanism, like practicing mindful drinking with a non-alcoholic alternative or going for a walk. Learning to listen to this inner wisdom helps you manage strong emotions and make choices that truly align with your long-term goals.
Distress tolerance skills are crucial for individuals struggling with alcohol addiction. These skills help individuals cope with and tolerate distressing situations without resorting to alcohol use. Techniques include:
For a more in-depth guide on distress tolerance skills, check out DBT Distress Tolerance Skills: An In-Depth Guide.
Emotional regulation involves understanding and managing intense emotions that can lead to alcohol use. DBT teaches individuals to:
Interpersonal effectiveness skills help individuals navigate relationships and social interactions more effectively. These skills are particularly important for individuals with alcohol addiction, as strained relationships can often trigger substance use. Key techniques include:
Mindfulness is the practice of being fully present in the moment without judgment. It is a foundational skill in DBT that helps individuals become more aware of their thoughts, feelings, and behaviors. Mindfulness practices include:
For more information on how DBT compares to Cognitive Behavioral Therapy (CBT), visit DBT vs. CBT: How Are They Different?.
Deciding on the right therapeutic approach is a personal choice, but DBT has specific strengths that make it a powerful option for many. It’s not just about stopping a behavior; it’s about building a life that feels more manageable and meaningful. If you find yourself struggling with intense emotional swings or feel like your relationships are a constant source of stress, DBT provides a structured path forward. It’s designed for people who need practical tools to handle life’s crises without turning to alcohol, aligning well with the principles of mindful drinking and intentional change.
While many people can benefit from learning DBT skills, the therapy is particularly effective for individuals facing specific challenges. It’s built to address the deep-seated patterns that often accompany substance use. If traditional talk therapy hasn't quite clicked for you, DBT’s focus on concrete skills and actionable strategies might be the change you need. It’s especially helpful for those who feel their emotions are often overwhelming and out of their control, a common experience for those trying to change their relationship with alcohol and build a healthier lifestyle.
DBT is highly recommended for people who are dealing with more than just alcohol use. If you also struggle with strong emotions, self-harm, or suicidal thoughts, DBT can provide critical support. It’s particularly effective for individuals with co-occurring disorders, which is when a mental health condition like bipolar disorder or anxiety exists alongside an alcohol use disorder. This integrated approach addresses both issues simultaneously, recognizing that they are often interconnected. By teaching skills to manage emotional distress, DBT helps treat the root causes that may lead to drinking in the first place.
A comprehensive DBT program is a structured, short-term therapy that is grounded in research. It’s not just one thing but a combination of different therapeutic settings designed to reinforce each other. The goal is to provide you with new skills and support you as you begin to apply them to your daily life. A full program typically includes a mix of individual therapy, group sessions, and real-time coaching. This multi-faceted approach ensures you have support from your therapist and your peers, creating a strong foundation for lasting change in your habits and overall well-being.
In weekly one-on-one therapy sessions, you’ll work directly with your therapist to apply the DBT skills to your personal challenges. This is where you can dig into the specific situations, thoughts, and emotions that trigger your urge to drink. Your therapist will help you stay motivated, track your progress, and troubleshoot any obstacles you encounter. These sessions are the cornerstone of the treatment, providing a personalized space to connect what you learn in group training to your real-world experiences and goals for changing your drinking habits for the better.
Group skills training is like a weekly class where you learn the four core modules of DBT: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. In a supportive group environment, you and other participants learn and practice these skills together. This setting helps you realize you’re not alone in your struggles and allows you to learn from the experiences of others. The training combines standard cognitive-behavioral techniques with concepts of mindfulness and acceptance, giving you a robust toolkit to handle difficult situations effectively and with confidence.
One of the most unique and powerful features of DBT is the availability of in-the-moment coaching. This means you can call your therapist for brief, focused support between sessions when you’re facing a crisis or feel an overwhelming urge to drink. Instead of waiting for your next appointment, you can get immediate guidance on how to use your DBT skills in a real-life situation. This real-time support is crucial for breaking old patterns and reinforcing new, healthier coping mechanisms right when you need them most, helping you build momentum in your journey.
DBT offers a unique perspective on alcohol use, viewing it not as a moral failing but as a learned coping strategy that is no longer serving you. The therapy directly targets the behaviors and emotional patterns that lead to drinking. It operates on two core ideas: accepting yourself and your situation as they are right now, while also having the courage to make necessary changes. This balance is key to healing and growth. By equipping you with healthier ways to manage pain and distress, DBT helps you build a life where alcohol is no longer your go-to solution.
From a DBT perspective, problematic drinking is often a symptom of deeper emotional dysregulation. It’s an attempt to solve a problem—usually, the problem of intense emotional pain. The therapy doesn’t judge the behavior but instead seeks to understand its function. By identifying what purpose alcohol serves, you can begin to find more effective, less destructive ways to meet those same needs. This compassionate and non-judgmental stance makes it easier to explore your habits honestly and start making meaningful, sustainable changes to your lifestyle.
Many people turn to alcohol to escape or numb painful emotions like anxiety, sadness, or anger. While a drink might offer temporary relief, it often makes these feelings worse in the long run, creating a difficult cycle. DBT breaks this cycle by teaching you how to face and manage difficult emotions without needing to suppress them. Instead of reaching for alcohol, you learn to use distress tolerance skills to get through a crisis or emotional regulation techniques to reduce your emotional vulnerability over time, building resilience from the inside out.
DBT introduces the concept of "dialectical abstinence," which balances a clear goal of stopping harmful drinking with a compassionate response to slip-ups. It acknowledges that change is hard and that setbacks can happen. Instead of viewing a lapse as a total failure, DBT treats it as a problem to be solved. You and your therapist would analyze what led to the slip and create a plan to prevent it from happening again. This approach reduces shame and helps you stay committed to your long-term goals, even when the path isn’t perfect.
The effectiveness of DBT isn’t just theoretical; it’s backed by solid research and clinical experience. The therapy has been shown to help people make significant, lasting changes in their relationship with alcohol and other substances. It provides a clear framework that empowers individuals to take control of their emotional lives and behaviors. The focus on building practical skills means that the benefits of DBT extend far beyond sobriety, improving overall quality of life, relationships, and self-respect for the long term.
Studies consistently show that DBT is an effective treatment for substance use disorders, especially when they co-occur with other mental health conditions. For example, one open trial on DBT skills training for alcohol dependence found that among those who completed the program, 73.2% had stopped drinking by the end. Research also highlights DBT's success in reducing self-harming behaviors and helping individuals focus on their personal strengths. By finding a balance between acceptance and change, the therapy helps reduce risky behaviors like alcohol abuse while building a life that feels worth living.
Implementing behavioral change techniques is crucial for achieving and maintaining sobriety. Here are some effective strategies:
Setting clear, achievable goals is essential for maintaining motivation and direction in recovery. Goals should be:
Self-monitoring involves tracking your alcohol consumption and identifying patterns and triggers. This technique helps increase self-awareness and provides valuable insights for developing coping strategies. The Reframe App offers personalized drink tracking to help users monitor their progress.
When you start tracking your habits, you're doing more than just counting drinks; you're becoming a detective in your own life. This practice, known as self-monitoring, is a powerful way to build the kind of self-awareness that DBT champions. By noting when and why you reach for a drink, you start to see the connections between your environment, your feelings, and your actions. This is the first step toward emotional regulation—you can't manage an emotion if you don't recognize it first. An app like Reframe is designed for this very purpose, giving you a simple way to log your drinks and thoughts. This process helps you practice mindful drinking by observing your patterns without judgment, which is a cornerstone of lasting change.
Positive reinforcement involves rewarding yourself for making healthy choices and achieving goals. Rewards can be small, like treating yourself to a favorite activity, or larger, like planning a special trip. Positive reinforcement helps build motivation and reinforces positive behaviors.
Cognitive restructuring is a technique used in Cognitive Behavioral Therapy (CBT) to challenge and change negative thought patterns. By identifying and reframing distorted thoughts, individuals can reduce the likelihood of turning to alcohol as a coping mechanism.
Problem-solving skills are essential for addressing challenges and obstacles that may arise in recovery. This technique involves:
Digital interventions, such as the Reframe App, play a significant role in delivering behavioral change techniques to a broader audience. These platforms offer accessibility, convenience, and personalized support, making them valuable tools for individuals seeking sobriety.
For more insights on the effectiveness of digital interventions, check out How Effective Is Dialectical Behavior Therapy (DBT) for Alcohol Misuse?.
Relapse prevention is a critical component of maintaining long-term sobriety. It involves identifying triggers, developing coping strategies, and seeking ongoing support. Key relapse prevention techniques include:
Understanding what triggers the urge to drink is essential for preventing relapse. Triggers can be internal (e.g., emotions, thoughts) or external (e.g., people, places, situations). By identifying triggers, individuals can develop strategies to avoid or manage them.
Coping strategies help individuals manage stress, cravings, and other challenges without turning to alcohol. Effective coping strategies include:
Ongoing support is crucial for maintaining sobriety. This can include:
Dialectical Behavior Therapy (DBT) is a cognitive-behavioral treatment that focuses on skills like distress tolerance, emotional regulation, interpersonal effectiveness, and mindfulness to help individuals manage emotions and behaviors.
DBT helps individuals develop skills to cope with distress, regulate emotions, improve relationships, and practice mindfulness, reducing the likelihood of turning to alcohol as a coping mechanism.
Effective techniques include goal setting, self-monitoring, positive reinforcement, cognitive restructuring, and problem-solving.
Digital interventions, such as the Reframe App, offer accessibility, personalization, community support, and evidence-based practices to help individuals achieve and maintain sobriety.
Relapse prevention strategies include identifying triggers, developing coping strategies, and seeking ongoing support through therapy, support groups, and digital interventions.
Behavioral change techniques, particularly Dialectical Behavior Therapy (DBT), are vital for individuals seeking sobriety. By focusing on distress tolerance, emotional regulation, interpersonal effectiveness, and mindfulness, DBT provides a comprehensive approach to support recovery. Digital interventions like the Reframe App enhance accessibility and personalization, making effective behavioral change techniques available to a broader audience. Continued research and personalized approaches will further improve the effectiveness of these techniques in supporting individuals on their journey to sobriety.
While DBT is a powerful framework for changing your relationship with alcohol, it doesn’t have to be a solo act. For many people, the most effective path forward involves a combination of strategies tailored to their unique needs. Think of it like building a custom toolkit for your well-being. DBT provides the essential skills for managing thoughts and emotions, but you can enhance its effectiveness by integrating other forms of support. This holistic approach ensures you’re covered from all angles, addressing the psychological, biological, and social aspects of drinking habits. Creating a comprehensive plan gives you a robust support system to lean on as you make lasting changes.
DBT fits seamlessly into a broader treatment plan. It’s often used alongside other types of counseling, support group meetings, and sometimes medication. For instance, you might practice DBT skills learned in a group session while also working with an individual therapist to explore the root causes of your drinking. Or you might join a community like the one in the Reframe app to connect with peers who understand your journey. The goal is to create a layered support system. By combining different therapeutic models, you can address your needs more completely, building both the internal skills and the external support network necessary for success.
For some people, medication can be a helpful component of a treatment plan for Alcohol Use Disorder (AUD). It’s important to remember that these are not "magic pills," but rather tools that can ease the process of cutting back or quitting by addressing the biological side of cravings and dependence. A conversation with your doctor is the best way to determine if medication is a good option for you. There are currently three medications approved by the FDA to treat AUD, each working in a different way to support your goals. Let’s take a look at how they function so you can have an informed discussion with a healthcare professional.
Naltrexone works by blocking the euphoric effects and feelings of intoxication that alcohol can produce. Essentially, it takes away the "reward" your brain feels when you drink. This can significantly reduce your motivation to drink and help you cut back on the amount you consume if you do have a drink. It’s available as a daily pill or a monthly injection, offering flexibility depending on your preference and lifestyle. By making drinking less appealing, Naltrexone can give you the space you need to practice your new DBT coping skills without battling intense cravings.
Acamprosate is designed for people who have already stopped drinking. Its main job is to help your brain return to its normal state after the long-term changes caused by alcohol. It works by reducing the unpleasant symptoms of post-acute withdrawal, such as anxiety, insomnia, and restlessness, which can often trigger a return to drinking. By easing these persistent withdrawal symptoms, Acamprosate helps to reduce cravings and makes it easier to maintain abstinence, especially in the challenging early stages of sobriety.
Disulfiram works differently from the other two medications. It operates on the principle of aversion. If you drink alcohol while taking Disulfiram, you will have an unpleasant physical reaction that can include nausea, flushing, and heart palpitations. The idea is that knowing this reaction will occur creates a powerful deterrent to drinking. This medication is typically recommended for people who are highly motivated to stop drinking completely and need an extra layer of accountability to prevent impulsive decisions. It’s a serious commitment and requires a full understanding of its effects.
Navigating your journey with alcohol doesn’t have to be something you do alone. Beyond therapy and personal coping strategies, there are incredible national organizations dedicated to providing free, confidential support and resources. These services are designed to help you find treatment, manage a crisis, or simply get more information. Knowing where to turn for reliable help can make all the difference, whether you’re just starting to question your drinking habits or are well on your way to making a change. Here are a couple of key resources that are available to anyone, anytime.
The Substance Abuse and Mental Health Services Administration (SAMHSA) is a fantastic resource for anyone seeking help with mental health or substance use. Their National Helpline (1-800-662-HELP) is a free, confidential, 24/7 treatment referral and information service. They can help you locate local treatment facilities, support groups, and community-based organizations. SAMHSA’s website is also packed with information and tools to help you find support, learn coping skills, and connect with others. It’s a great starting point if you’re looking for professional treatment options in your area.
If you or someone you know is experiencing a mental health crisis, immediate support is available through the 988 Suicide & Crisis Lifeline. By simply calling or texting 988, you can connect with a trained crisis counselor who can provide confidential support and connect you to resources if necessary. This service is available 24/7 across the United States. It’s a vital resource for anyone struggling with overwhelming emotions, thoughts of self-harm, or any substance-related crisis. Please don’t hesitate to reach out—it’s a sign of strength to ask for help when you need it most.
Maybe drinking was your go-to tool for coping. It helped with stress or social situations, and for a while, it seemed to work. But what happens when that tool starts causing more problems than it solves? This is a common story, and it's not a personal failing—it’s a sign you need new tools. Dialectical Behavior Therapy (DBT) offers a practical roadmap. This approach to DBT for alcoholism provides effective dbt coping strategies. It focuses on building real-world skills like mindfulness and emotional regulation to help you manage life's challenges without alcohol.
Dialectical Behavior Therapy (DBT) is a cognitive-behavioral treatment developed by Dr. Marsha Linehan in the late 1980s. Originally designed to treat borderline personality disorder, DBT has since been adapted for various mental health issues, including substance use disorders. DBT combines standard cognitive-behavioral techniques with concepts of mindfulness, acceptance, and dialectics.
The word "dialectical" might sound academic, but the idea behind it is pretty straightforward. It’s all about finding a middle ground between two things that seem like opposites: acceptance and change. Think of it like holding two different truths at the same time. For instance, you can accept yourself exactly as you are in this moment, while also acknowledging that you want to make changes to live a healthier life. This concept is the heart of DBT, creating a space where you don't have to choose between self-criticism and complacency. Instead, you can approach your goals with a sense of balance and self-compassion, which is a much more sustainable way to build new habits.
This balance is a game-changer when it comes to your relationship with alcohol. So often, we get caught in a cycle of guilt and shame, which only makes us want to escape those feelings more. DBT helps break that pattern by teaching you how to manage difficult emotions in healthier ways. It encourages you to accept your feelings without judgment—it’s okay to feel stressed, sad, or anxious. Once you can accept those emotions, you can then work on changing your response to them. This approach helps reduce the feelings of shame that can come with addiction and builds the motivation you need to make lasting, positive changes for yourself.
You might have heard of Cognitive Behavioral Therapy (CBT), another popular and effective therapy. DBT is actually a form of CBT, but with a key twist. While Cognitive Behavioral Therapy focuses on identifying and changing unhelpful thought patterns and behaviors, DBT adds a crucial layer: acceptance. Instead of just trying to change difficult thoughts and feelings, DBT also teaches you how to acknowledge and sit with them. This is especially helpful when dealing with intense cravings or emotions. The goal isn't to ignore the feeling, but to accept its presence without letting it control your actions. It’s the difference between fighting a wave and learning how to surf it.
One of the most powerful skills DBT teaches is how to access your "Wise Mind." We all have an "Emotional Mind" that reacts based on feelings, and a "Reasonable Mind" that operates on pure logic. The Wise Mind is the sweet spot right in the middle—the calm, intuitive place that considers both your emotions and the facts. For example, after a stressful day, your Emotional Mind might scream for a glass of wine. Your Reasonable Mind might list all the reasons that’s a bad idea. Your Wise Mind, however, acknowledges your stress and gently guides you toward a healthier coping mechanism, like practicing mindful drinking with a non-alcoholic alternative or going for a walk. Learning to listen to this inner wisdom helps you manage strong emotions and make choices that truly align with your long-term goals.
Distress tolerance skills are crucial for individuals struggling with alcohol addiction. These skills help individuals cope with and tolerate distressing situations without resorting to alcohol use. Techniques include:
For a more in-depth guide on distress tolerance skills, check out DBT Distress Tolerance Skills: An In-Depth Guide.
Emotional regulation involves understanding and managing intense emotions that can lead to alcohol use. DBT teaches individuals to:
Interpersonal effectiveness skills help individuals navigate relationships and social interactions more effectively. These skills are particularly important for individuals with alcohol addiction, as strained relationships can often trigger substance use. Key techniques include:
Mindfulness is the practice of being fully present in the moment without judgment. It is a foundational skill in DBT that helps individuals become more aware of their thoughts, feelings, and behaviors. Mindfulness practices include:
For more information on how DBT compares to Cognitive Behavioral Therapy (CBT), visit DBT vs. CBT: How Are They Different?.
Deciding on the right therapeutic approach is a personal choice, but DBT has specific strengths that make it a powerful option for many. It’s not just about stopping a behavior; it’s about building a life that feels more manageable and meaningful. If you find yourself struggling with intense emotional swings or feel like your relationships are a constant source of stress, DBT provides a structured path forward. It’s designed for people who need practical tools to handle life’s crises without turning to alcohol, aligning well with the principles of mindful drinking and intentional change.
While many people can benefit from learning DBT skills, the therapy is particularly effective for individuals facing specific challenges. It’s built to address the deep-seated patterns that often accompany substance use. If traditional talk therapy hasn't quite clicked for you, DBT’s focus on concrete skills and actionable strategies might be the change you need. It’s especially helpful for those who feel their emotions are often overwhelming and out of their control, a common experience for those trying to change their relationship with alcohol and build a healthier lifestyle.
DBT is highly recommended for people who are dealing with more than just alcohol use. If you also struggle with strong emotions, self-harm, or suicidal thoughts, DBT can provide critical support. It’s particularly effective for individuals with co-occurring disorders, which is when a mental health condition like bipolar disorder or anxiety exists alongside an alcohol use disorder. This integrated approach addresses both issues simultaneously, recognizing that they are often interconnected. By teaching skills to manage emotional distress, DBT helps treat the root causes that may lead to drinking in the first place.
A comprehensive DBT program is a structured, short-term therapy that is grounded in research. It’s not just one thing but a combination of different therapeutic settings designed to reinforce each other. The goal is to provide you with new skills and support you as you begin to apply them to your daily life. A full program typically includes a mix of individual therapy, group sessions, and real-time coaching. This multi-faceted approach ensures you have support from your therapist and your peers, creating a strong foundation for lasting change in your habits and overall well-being.
In weekly one-on-one therapy sessions, you’ll work directly with your therapist to apply the DBT skills to your personal challenges. This is where you can dig into the specific situations, thoughts, and emotions that trigger your urge to drink. Your therapist will help you stay motivated, track your progress, and troubleshoot any obstacles you encounter. These sessions are the cornerstone of the treatment, providing a personalized space to connect what you learn in group training to your real-world experiences and goals for changing your drinking habits for the better.
Group skills training is like a weekly class where you learn the four core modules of DBT: mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. In a supportive group environment, you and other participants learn and practice these skills together. This setting helps you realize you’re not alone in your struggles and allows you to learn from the experiences of others. The training combines standard cognitive-behavioral techniques with concepts of mindfulness and acceptance, giving you a robust toolkit to handle difficult situations effectively and with confidence.
One of the most unique and powerful features of DBT is the availability of in-the-moment coaching. This means you can call your therapist for brief, focused support between sessions when you’re facing a crisis or feel an overwhelming urge to drink. Instead of waiting for your next appointment, you can get immediate guidance on how to use your DBT skills in a real-life situation. This real-time support is crucial for breaking old patterns and reinforcing new, healthier coping mechanisms right when you need them most, helping you build momentum in your journey.
DBT offers a unique perspective on alcohol use, viewing it not as a moral failing but as a learned coping strategy that is no longer serving you. The therapy directly targets the behaviors and emotional patterns that lead to drinking. It operates on two core ideas: accepting yourself and your situation as they are right now, while also having the courage to make necessary changes. This balance is key to healing and growth. By equipping you with healthier ways to manage pain and distress, DBT helps you build a life where alcohol is no longer your go-to solution.
From a DBT perspective, problematic drinking is often a symptom of deeper emotional dysregulation. It’s an attempt to solve a problem—usually, the problem of intense emotional pain. The therapy doesn’t judge the behavior but instead seeks to understand its function. By identifying what purpose alcohol serves, you can begin to find more effective, less destructive ways to meet those same needs. This compassionate and non-judgmental stance makes it easier to explore your habits honestly and start making meaningful, sustainable changes to your lifestyle.
Many people turn to alcohol to escape or numb painful emotions like anxiety, sadness, or anger. While a drink might offer temporary relief, it often makes these feelings worse in the long run, creating a difficult cycle. DBT breaks this cycle by teaching you how to face and manage difficult emotions without needing to suppress them. Instead of reaching for alcohol, you learn to use distress tolerance skills to get through a crisis or emotional regulation techniques to reduce your emotional vulnerability over time, building resilience from the inside out.
DBT introduces the concept of "dialectical abstinence," which balances a clear goal of stopping harmful drinking with a compassionate response to slip-ups. It acknowledges that change is hard and that setbacks can happen. Instead of viewing a lapse as a total failure, DBT treats it as a problem to be solved. You and your therapist would analyze what led to the slip and create a plan to prevent it from happening again. This approach reduces shame and helps you stay committed to your long-term goals, even when the path isn’t perfect.
The effectiveness of DBT isn’t just theoretical; it’s backed by solid research and clinical experience. The therapy has been shown to help people make significant, lasting changes in their relationship with alcohol and other substances. It provides a clear framework that empowers individuals to take control of their emotional lives and behaviors. The focus on building practical skills means that the benefits of DBT extend far beyond sobriety, improving overall quality of life, relationships, and self-respect for the long term.
Studies consistently show that DBT is an effective treatment for substance use disorders, especially when they co-occur with other mental health conditions. For example, one open trial on DBT skills training for alcohol dependence found that among those who completed the program, 73.2% had stopped drinking by the end. Research also highlights DBT's success in reducing self-harming behaviors and helping individuals focus on their personal strengths. By finding a balance between acceptance and change, the therapy helps reduce risky behaviors like alcohol abuse while building a life that feels worth living.
Implementing behavioral change techniques is crucial for achieving and maintaining sobriety. Here are some effective strategies:
Setting clear, achievable goals is essential for maintaining motivation and direction in recovery. Goals should be:
Self-monitoring involves tracking your alcohol consumption and identifying patterns and triggers. This technique helps increase self-awareness and provides valuable insights for developing coping strategies. The Reframe App offers personalized drink tracking to help users monitor their progress.
When you start tracking your habits, you're doing more than just counting drinks; you're becoming a detective in your own life. This practice, known as self-monitoring, is a powerful way to build the kind of self-awareness that DBT champions. By noting when and why you reach for a drink, you start to see the connections between your environment, your feelings, and your actions. This is the first step toward emotional regulation—you can't manage an emotion if you don't recognize it first. An app like Reframe is designed for this very purpose, giving you a simple way to log your drinks and thoughts. This process helps you practice mindful drinking by observing your patterns without judgment, which is a cornerstone of lasting change.
Positive reinforcement involves rewarding yourself for making healthy choices and achieving goals. Rewards can be small, like treating yourself to a favorite activity, or larger, like planning a special trip. Positive reinforcement helps build motivation and reinforces positive behaviors.
Cognitive restructuring is a technique used in Cognitive Behavioral Therapy (CBT) to challenge and change negative thought patterns. By identifying and reframing distorted thoughts, individuals can reduce the likelihood of turning to alcohol as a coping mechanism.
Problem-solving skills are essential for addressing challenges and obstacles that may arise in recovery. This technique involves:
Digital interventions, such as the Reframe App, play a significant role in delivering behavioral change techniques to a broader audience. These platforms offer accessibility, convenience, and personalized support, making them valuable tools for individuals seeking sobriety.
For more insights on the effectiveness of digital interventions, check out How Effective Is Dialectical Behavior Therapy (DBT) for Alcohol Misuse?.
Relapse prevention is a critical component of maintaining long-term sobriety. It involves identifying triggers, developing coping strategies, and seeking ongoing support. Key relapse prevention techniques include:
Understanding what triggers the urge to drink is essential for preventing relapse. Triggers can be internal (e.g., emotions, thoughts) or external (e.g., people, places, situations). By identifying triggers, individuals can develop strategies to avoid or manage them.
Coping strategies help individuals manage stress, cravings, and other challenges without turning to alcohol. Effective coping strategies include:
Ongoing support is crucial for maintaining sobriety. This can include:
Dialectical Behavior Therapy (DBT) is a cognitive-behavioral treatment that focuses on skills like distress tolerance, emotional regulation, interpersonal effectiveness, and mindfulness to help individuals manage emotions and behaviors.
DBT helps individuals develop skills to cope with distress, regulate emotions, improve relationships, and practice mindfulness, reducing the likelihood of turning to alcohol as a coping mechanism.
Effective techniques include goal setting, self-monitoring, positive reinforcement, cognitive restructuring, and problem-solving.
Digital interventions, such as the Reframe App, offer accessibility, personalization, community support, and evidence-based practices to help individuals achieve and maintain sobriety.
Relapse prevention strategies include identifying triggers, developing coping strategies, and seeking ongoing support through therapy, support groups, and digital interventions.
Behavioral change techniques, particularly Dialectical Behavior Therapy (DBT), are vital for individuals seeking sobriety. By focusing on distress tolerance, emotional regulation, interpersonal effectiveness, and mindfulness, DBT provides a comprehensive approach to support recovery. Digital interventions like the Reframe App enhance accessibility and personalization, making effective behavioral change techniques available to a broader audience. Continued research and personalized approaches will further improve the effectiveness of these techniques in supporting individuals on their journey to sobriety.
While DBT is a powerful framework for changing your relationship with alcohol, it doesn’t have to be a solo act. For many people, the most effective path forward involves a combination of strategies tailored to their unique needs. Think of it like building a custom toolkit for your well-being. DBT provides the essential skills for managing thoughts and emotions, but you can enhance its effectiveness by integrating other forms of support. This holistic approach ensures you’re covered from all angles, addressing the psychological, biological, and social aspects of drinking habits. Creating a comprehensive plan gives you a robust support system to lean on as you make lasting changes.
DBT fits seamlessly into a broader treatment plan. It’s often used alongside other types of counseling, support group meetings, and sometimes medication. For instance, you might practice DBT skills learned in a group session while also working with an individual therapist to explore the root causes of your drinking. Or you might join a community like the one in the Reframe app to connect with peers who understand your journey. The goal is to create a layered support system. By combining different therapeutic models, you can address your needs more completely, building both the internal skills and the external support network necessary for success.
For some people, medication can be a helpful component of a treatment plan for Alcohol Use Disorder (AUD). It’s important to remember that these are not "magic pills," but rather tools that can ease the process of cutting back or quitting by addressing the biological side of cravings and dependence. A conversation with your doctor is the best way to determine if medication is a good option for you. There are currently three medications approved by the FDA to treat AUD, each working in a different way to support your goals. Let’s take a look at how they function so you can have an informed discussion with a healthcare professional.
Naltrexone works by blocking the euphoric effects and feelings of intoxication that alcohol can produce. Essentially, it takes away the "reward" your brain feels when you drink. This can significantly reduce your motivation to drink and help you cut back on the amount you consume if you do have a drink. It’s available as a daily pill or a monthly injection, offering flexibility depending on your preference and lifestyle. By making drinking less appealing, Naltrexone can give you the space you need to practice your new DBT coping skills without battling intense cravings.
Acamprosate is designed for people who have already stopped drinking. Its main job is to help your brain return to its normal state after the long-term changes caused by alcohol. It works by reducing the unpleasant symptoms of post-acute withdrawal, such as anxiety, insomnia, and restlessness, which can often trigger a return to drinking. By easing these persistent withdrawal symptoms, Acamprosate helps to reduce cravings and makes it easier to maintain abstinence, especially in the challenging early stages of sobriety.
Disulfiram works differently from the other two medications. It operates on the principle of aversion. If you drink alcohol while taking Disulfiram, you will have an unpleasant physical reaction that can include nausea, flushing, and heart palpitations. The idea is that knowing this reaction will occur creates a powerful deterrent to drinking. This medication is typically recommended for people who are highly motivated to stop drinking completely and need an extra layer of accountability to prevent impulsive decisions. It’s a serious commitment and requires a full understanding of its effects.
Navigating your journey with alcohol doesn’t have to be something you do alone. Beyond therapy and personal coping strategies, there are incredible national organizations dedicated to providing free, confidential support and resources. These services are designed to help you find treatment, manage a crisis, or simply get more information. Knowing where to turn for reliable help can make all the difference, whether you’re just starting to question your drinking habits or are well on your way to making a change. Here are a couple of key resources that are available to anyone, anytime.
The Substance Abuse and Mental Health Services Administration (SAMHSA) is a fantastic resource for anyone seeking help with mental health or substance use. Their National Helpline (1-800-662-HELP) is a free, confidential, 24/7 treatment referral and information service. They can help you locate local treatment facilities, support groups, and community-based organizations. SAMHSA’s website is also packed with information and tools to help you find support, learn coping skills, and connect with others. It’s a great starting point if you’re looking for professional treatment options in your area.
If you or someone you know is experiencing a mental health crisis, immediate support is available through the 988 Suicide & Crisis Lifeline. By simply calling or texting 988, you can connect with a trained crisis counselor who can provide confidential support and connect you to resources if necessary. This service is available 24/7 across the United States. It’s a vital resource for anyone struggling with overwhelming emotions, thoughts of self-harm, or any substance-related crisis. Please don’t hesitate to reach out—it’s a sign of strength to ask for help when you need it most.
Building a support network is crucial for maintaining long-term sobriety. Learn how to connect with support groups, family, and mentors. Start your journey now!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Maintaining long-term sobriety is a significant challenge, but building a strong support network can make a world of difference. From joining support groups to connecting with family and friends, and finding a sober mentor or sponsor, these relationships provide the backbone for a successful recovery journey.
In the journey of maintaining long-term sobriety, the importance of a robust support network cannot be overstated. A support system provides emotional backing, practical assistance, and a sense of belonging, which are critical components for anyone striving to stay sober. According to research, individuals with strong social support are more likely to achieve and maintain sobriety compared to those who attempt recovery alone.
Human Connection: The Science of Support Systems for Well-being and Recovery elaborates on the science behind why support systems are crucial during the recovery journey.
Support networks can be categorized into several key groups:
Support groups such as AA are fundamental in providing a community of peers who understand the struggles of addiction and sobriety. Attending regular meetings helps individuals stay committed to their sobriety goals. For instance, if you're in West Des Moines, IA, you might find the article What to Expect at AA Meetings in West Des Moines, IA useful.
Similarly, for those in Rochester, the article Where to Find AA Meetings in Rochester can help locate nearby support groups.
While family and friends may not fully understand the intricacies of addiction, their support is invaluable. Open communication about your needs and boundaries is essential. Educating them about your journey can foster a more supportive environment.
A mentor or sponsor can offer personalized guidance and accountability. They have often walked the same path and can provide insights and support tailored to your specific situation. This relationship can be particularly empowering, helping you navigate the challenges of maintaining sobriety.
A supportive environment extends beyond personal relationships to include your workplace. Creating a sobriety-supportive workplace can significantly impact your recovery journey. This involves advocating for policies and practices that support sober living, such as flexible work hours for attending support meetings or access to mental health resources.
A structured routine can provide stability and reduce the chances of relapse. This includes setting regular sleep patterns, meal times, and incorporating activities that promote well-being, such as exercise and hobbies.
Identifying triggers that lead to cravings is crucial. These can be emotional, environmental, or social. Once identified, developing strategies to manage or avoid these triggers can help maintain sobriety. Techniques such as urge surfing, where you ride out the craving like a wave, can be particularly effective.
Celebrating milestones, no matter how small, can boost morale and reinforce your commitment to sobriety. Acknowledging achievements provides a sense of progress and motivation to continue on the path of recovery.
Mindfulness practices, such as meditation and deep breathing exercises, can help manage cravings and reduce stress. These practices promote mental clarity and emotional stability, which are essential for long-term sobriety.
Maintaining long-term sobriety brings numerous benefits, including improved mental health, emotional stability, better relationships, and financial stability. The article Benefits of Getting Sober For a Year outlines the positive impacts of maintaining sobriety on overall well-being.
Long-term sobriety generally refers to maintaining abstinence from substances for an extended period, often defined as one year or more.
Key strategies include developing a structured routine, building a support network, practicing mindfulness, and celebrating milestones.
Individuals can manage cravings by identifying triggers, using coping strategies, and engaging in mindfulness practices.
Benefits include improved mental health, emotional stability, better relationships, and financial stability.
Family and friends can offer love, understanding, and practical assistance. Open communication and education about addiction can foster a more supportive environment.
Professional therapy can provide specialized support and strategies tailored to individual needs, helping to address underlying issues and develop coping mechanisms.
Building a strong support network is essential for maintaining long-term sobriety. By joining support groups, connecting with family and friends, and finding a sober mentor or sponsor, individuals can significantly enhance their chances of achieving lasting recovery. Coupled with practical strategies like establishing a structured routine and practicing mindfulness, a robust support system can make the journey of sobriety more manageable and fulfilling.
Maintaining long-term sobriety is a significant challenge, but building a strong support network can make a world of difference. From joining support groups to connecting with family and friends, and finding a sober mentor or sponsor, these relationships provide the backbone for a successful recovery journey.
In the journey of maintaining long-term sobriety, the importance of a robust support network cannot be overstated. A support system provides emotional backing, practical assistance, and a sense of belonging, which are critical components for anyone striving to stay sober. According to research, individuals with strong social support are more likely to achieve and maintain sobriety compared to those who attempt recovery alone.
Human Connection: The Science of Support Systems for Well-being and Recovery elaborates on the science behind why support systems are crucial during the recovery journey.
Support networks can be categorized into several key groups:
Support groups such as AA are fundamental in providing a community of peers who understand the struggles of addiction and sobriety. Attending regular meetings helps individuals stay committed to their sobriety goals. For instance, if you're in West Des Moines, IA, you might find the article What to Expect at AA Meetings in West Des Moines, IA useful.
Similarly, for those in Rochester, the article Where to Find AA Meetings in Rochester can help locate nearby support groups.
While family and friends may not fully understand the intricacies of addiction, their support is invaluable. Open communication about your needs and boundaries is essential. Educating them about your journey can foster a more supportive environment.
A mentor or sponsor can offer personalized guidance and accountability. They have often walked the same path and can provide insights and support tailored to your specific situation. This relationship can be particularly empowering, helping you navigate the challenges of maintaining sobriety.
A supportive environment extends beyond personal relationships to include your workplace. Creating a sobriety-supportive workplace can significantly impact your recovery journey. This involves advocating for policies and practices that support sober living, such as flexible work hours for attending support meetings or access to mental health resources.
A structured routine can provide stability and reduce the chances of relapse. This includes setting regular sleep patterns, meal times, and incorporating activities that promote well-being, such as exercise and hobbies.
Identifying triggers that lead to cravings is crucial. These can be emotional, environmental, or social. Once identified, developing strategies to manage or avoid these triggers can help maintain sobriety. Techniques such as urge surfing, where you ride out the craving like a wave, can be particularly effective.
Celebrating milestones, no matter how small, can boost morale and reinforce your commitment to sobriety. Acknowledging achievements provides a sense of progress and motivation to continue on the path of recovery.
Mindfulness practices, such as meditation and deep breathing exercises, can help manage cravings and reduce stress. These practices promote mental clarity and emotional stability, which are essential for long-term sobriety.
Maintaining long-term sobriety brings numerous benefits, including improved mental health, emotional stability, better relationships, and financial stability. The article Benefits of Getting Sober For a Year outlines the positive impacts of maintaining sobriety on overall well-being.
Long-term sobriety generally refers to maintaining abstinence from substances for an extended period, often defined as one year or more.
Key strategies include developing a structured routine, building a support network, practicing mindfulness, and celebrating milestones.
Individuals can manage cravings by identifying triggers, using coping strategies, and engaging in mindfulness practices.
Benefits include improved mental health, emotional stability, better relationships, and financial stability.
Family and friends can offer love, understanding, and practical assistance. Open communication and education about addiction can foster a more supportive environment.
Professional therapy can provide specialized support and strategies tailored to individual needs, helping to address underlying issues and develop coping mechanisms.
Building a strong support network is essential for maintaining long-term sobriety. By joining support groups, connecting with family and friends, and finding a sober mentor or sponsor, individuals can significantly enhance their chances of achieving lasting recovery. Coupled with practical strategies like establishing a structured routine and practicing mindfulness, a robust support system can make the journey of sobriety more manageable and fulfilling.
Acupuncture is an alternative treatment for AUD as it targets both mental and physical well-being. Check out our latest blog to learn how acupuncture benefits recovery.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine finding a way to ease alcohol cravings, calm your mind, and restore balance — all without relying solely on willpower. For many, the ancient practice of acupuncture offers that possibility. Acupuncture is associated with pain relief and stress management, but it’s also being explored as a potential aid in reducing alcohol consumption. Can a few well-placed needles truly make a difference in the battle against alcohol dependence?
The practice of acupuncture is much more than that. The mental and physical benefits of acupuncture offer essential support and balance during challenging experiences in recovery. Let’s learn more about how acupuncture works to understand why this lesser-known practice can be transformative in our journey to improving our relationship with alcohol.
Acupuncture is a therapeutic practice that involves inserting thin needles into specific points on the body, which stimulates our nerves, muscles, and connective tissues. According to traditional Chinese medicine, we have a network of channels that connect the body’s organs to the body’s surface, known as meridians. For example, the heart meridian is believed to start near the armpit and run down the lower edge of the inner arm until the tip of our pinky finger. Acupuncture targets these meridians, and can provide relief for gastrointestinal discomfort, low back pain, headaches, menstrual cramps, insomnia, and more.
The practice dates back over 2,000 years ago to ancient China, where they believed that acupuncture helped restore balance to the flow of energy, or “qi”, and promoted healing. This practice was used to treat different ailments and improve overall well-being. It was mainly used in Asia, where it evolved and integrated with local medical practices.
In the 20th century, acupuncture gained international recognition and began to be studied and used in many Western countries, leading to a broader worldwide acceptance of its therapeutic benefits. Today, acupuncture is used as an alternative medical practice and commonly used alongside conventional treatments to address various health issues and improve overall well-being. It’s even used for recovery from alcohol use disorder (AUD). Let’s learn why.
Acupuncture is often used as an adjunctive or supporting treatment for (AUD). This is because it addresses multiple aspects of recovery:
Acupuncture is commonly used for reducing pain and stress, but it can actually aid in reducing alcohol consumption.
A study on acupuncture for AUD found that the treatment is effective in reducing alcohol intake. Researchers found lower levels of FosB protein in reward-related brain regions, which play a role in addiction.
These findings are profound given the importance of quitting or cutting back in recovery.
Most of the time recovery also involves alcohol withdrawal. This is because our body and brain get accustomed to alcohol exposure. When we quit or cut back on alcohol, our hormones and body processes take time to repair and rebalance.
Withdrawal can be physically and emotionally challenging. It can hinder recovery, as the difficult experience can falsely make it seem like it’s better to keep drinking or make us scared to even attempt recovery.
Since acupuncture is a holistic treatment that addresses physical and mental well-being, it tackles different symptoms of withdrawal. Research shows that acupuncture had a significant effect on reducing withdrawal symptoms, which was measured using the alcohol withdrawal scale. The scale measures the severity of symptoms including nausea, tremors, anxiety, headache, and more.
We can easily become dependent on alcohol due to the way it affects our brain’s reward system, which is critical to our learning and behavior. For example, usually our stomach growling signals to us that we’re hungry. We’ll eat, keeping our brain and body happy. But let’s say our stomach growls, and we repeatedly ignore that signal. Our body will learn not to waste energy on sending a signal that doesn’t lead to what it needs.
Alcohol hijacks this system as it temporarily boosts our body’s “feel- good” hormones, which give us a sense of pleasure. So, we keep coming back for more, even though alcohol is harmful to us. Acupuncture can help us reduce our cravings for alcohol and get over the hump of detox and withdrawal.
A study published by the American Association for the Advancement of Science found that acupuncture suppressed withdrawal symptoms and reduced alcohol dependency. This is because the practice diminishes the tendency of an anxiety-like state that is often associated with drinking.
As we can see, acupuncture does more than ease pain and stress, it aids different aspects of recovery, making it a great supportive tool. Let’s learn more about the specific benefits.
Acupuncture has many benefits, but we can expand its positive influence by integrating the principles of holistic well-being even outside of physical acupuncture treatments. Some core skills we can take away include:
Acupuncture may not be easily accessible to all of us, but the practice offers transferable skills that anyone can use. Treatment is also highly individualized. Aside from acupuncture, we can explore other alternative treatments to support us on our recovery journey.
Traditional treatments for AUD include psychotherapy, behavioral therapies, peer support groups, and medication-assisted treatment. Alternative treatments help us individualize our treatment plan and support other approaches to recovery.
These holistic treatments, along with acupuncture, can equip us with more tools to overcome AUD.
In our quest to quit or cut back on alcohol, acupuncture offers an all-around approach that complements traditional recovery methods. While acupuncture is regarded as an alternative medicine practice, many people find that acupuncture helps reduce alcohol cravings, manage stress, and restore balance, making recovery more manageable. As with any treatment, its effectiveness can vary, but for those open to exploring alternative approaches, acupuncture may provide valuable support in achieving change that will last!
Imagine finding a way to ease alcohol cravings, calm your mind, and restore balance — all without relying solely on willpower. For many, the ancient practice of acupuncture offers that possibility. Acupuncture is associated with pain relief and stress management, but it’s also being explored as a potential aid in reducing alcohol consumption. Can a few well-placed needles truly make a difference in the battle against alcohol dependence?
The practice of acupuncture is much more than that. The mental and physical benefits of acupuncture offer essential support and balance during challenging experiences in recovery. Let’s learn more about how acupuncture works to understand why this lesser-known practice can be transformative in our journey to improving our relationship with alcohol.
Acupuncture is a therapeutic practice that involves inserting thin needles into specific points on the body, which stimulates our nerves, muscles, and connective tissues. According to traditional Chinese medicine, we have a network of channels that connect the body’s organs to the body’s surface, known as meridians. For example, the heart meridian is believed to start near the armpit and run down the lower edge of the inner arm until the tip of our pinky finger. Acupuncture targets these meridians, and can provide relief for gastrointestinal discomfort, low back pain, headaches, menstrual cramps, insomnia, and more.
The practice dates back over 2,000 years ago to ancient China, where they believed that acupuncture helped restore balance to the flow of energy, or “qi”, and promoted healing. This practice was used to treat different ailments and improve overall well-being. It was mainly used in Asia, where it evolved and integrated with local medical practices.
In the 20th century, acupuncture gained international recognition and began to be studied and used in many Western countries, leading to a broader worldwide acceptance of its therapeutic benefits. Today, acupuncture is used as an alternative medical practice and commonly used alongside conventional treatments to address various health issues and improve overall well-being. It’s even used for recovery from alcohol use disorder (AUD). Let’s learn why.
Acupuncture is often used as an adjunctive or supporting treatment for (AUD). This is because it addresses multiple aspects of recovery:
Acupuncture is commonly used for reducing pain and stress, but it can actually aid in reducing alcohol consumption.
A study on acupuncture for AUD found that the treatment is effective in reducing alcohol intake. Researchers found lower levels of FosB protein in reward-related brain regions, which play a role in addiction.
These findings are profound given the importance of quitting or cutting back in recovery.
Most of the time recovery also involves alcohol withdrawal. This is because our body and brain get accustomed to alcohol exposure. When we quit or cut back on alcohol, our hormones and body processes take time to repair and rebalance.
Withdrawal can be physically and emotionally challenging. It can hinder recovery, as the difficult experience can falsely make it seem like it’s better to keep drinking or make us scared to even attempt recovery.
Since acupuncture is a holistic treatment that addresses physical and mental well-being, it tackles different symptoms of withdrawal. Research shows that acupuncture had a significant effect on reducing withdrawal symptoms, which was measured using the alcohol withdrawal scale. The scale measures the severity of symptoms including nausea, tremors, anxiety, headache, and more.
We can easily become dependent on alcohol due to the way it affects our brain’s reward system, which is critical to our learning and behavior. For example, usually our stomach growling signals to us that we’re hungry. We’ll eat, keeping our brain and body happy. But let’s say our stomach growls, and we repeatedly ignore that signal. Our body will learn not to waste energy on sending a signal that doesn’t lead to what it needs.
Alcohol hijacks this system as it temporarily boosts our body’s “feel- good” hormones, which give us a sense of pleasure. So, we keep coming back for more, even though alcohol is harmful to us. Acupuncture can help us reduce our cravings for alcohol and get over the hump of detox and withdrawal.
A study published by the American Association for the Advancement of Science found that acupuncture suppressed withdrawal symptoms and reduced alcohol dependency. This is because the practice diminishes the tendency of an anxiety-like state that is often associated with drinking.
As we can see, acupuncture does more than ease pain and stress, it aids different aspects of recovery, making it a great supportive tool. Let’s learn more about the specific benefits.
Acupuncture has many benefits, but we can expand its positive influence by integrating the principles of holistic well-being even outside of physical acupuncture treatments. Some core skills we can take away include:
Acupuncture may not be easily accessible to all of us, but the practice offers transferable skills that anyone can use. Treatment is also highly individualized. Aside from acupuncture, we can explore other alternative treatments to support us on our recovery journey.
Traditional treatments for AUD include psychotherapy, behavioral therapies, peer support groups, and medication-assisted treatment. Alternative treatments help us individualize our treatment plan and support other approaches to recovery.
These holistic treatments, along with acupuncture, can equip us with more tools to overcome AUD.
In our quest to quit or cut back on alcohol, acupuncture offers an all-around approach that complements traditional recovery methods. While acupuncture is regarded as an alternative medicine practice, many people find that acupuncture helps reduce alcohol cravings, manage stress, and restore balance, making recovery more manageable. As with any treatment, its effectiveness can vary, but for those open to exploring alternative approaches, acupuncture may provide valuable support in achieving change that will last!
Newly sober and wondering how to stay on track? Our latest blog is all about the benefits of sober living communities. See how they can help with living a sober lifestyle!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Alcohol is everywhere in our culture. From magazine ads to TV spots, from the restaurant promoting its mimosa brunch to your aunt gushing about her favorite Pinot at Thanksgiving, drinking is considered business as usual. So, if you’ve decided to leave it behind, you might find yourself in choppy waters. “After all,” as Annie Grace writes, “alcohol is the only drug on earth you have to justify not taking.”
This is where sober living communities come in! Let’s dive into the benefits of sober living homes and see how they can help us stay on track in our journey.
Starting a sober life is all about rebuilding relationships, establishing healthy habits, discovering our authentic self, and pursuing our goals in life. For a deeper look, check out “How To Stay Sober After Recovering From Alcoholism” and “Inspiring Personal Stories of Transitioning to a Sober Lifestyle.” For now, here’s an overview of the elements that come into play:
Sober living communities provide a supportive, booze-free atmosphere to help those who are trying to avoid alcohol as they transition back into everyday life. Originating in California, most are located there. However, sober living communities aren’t limited to the “Sunshine State” — according to SAMHSA, there were approximately 17,943 recovery homes across the country in 2020.
How are sober living communities structured? Let’s take a peek inside! Here’s an overview, based on scientific research:
Want to learn more? Check out “The Role of Community in Maintaining Sobriety: Finding and Creating Sober Communities” for a deep dive.
We touched on the perks of living a sober lifestyle, but now let’s switch gears and focus on the benefits of sober living homes in particular. As we’ll see, it’s all about structure, support, and accountability.
Sober living communities are just that — they’re communities. As such, they foster a sense of belonging. Neuroscience tells us that human beings are wired for social connection. In fact, authentic interactions with others cause our brain to release oxytocin — the so-called “love hormone” that promotes a sense of trust, security, and emotional warmth.
When we begin our alcohol journey, our social life is, most likely, in a state of disarray. Booze wreaks havoc on relationships, so friendships may have fallen by the wayside. And without our former drinking buddies in the picture, we might be feeling more isolated than ever.
Sober living communities can help fill this void in a healthy way. Research shows that social support — especially in the context of sober living houses — can help us stay away from alcohol for good. When we’re surrounded by like-minded people who share our goals and are ready to cheer us on, the journey gets that much easier. Plus, we might find that we make lifelong friends, building connections that are emotionally fulfilling and become long-term sources of ongoing support within the sober living community and beyond.
Routine is crucial in recovery. During our drinking days, our lives may have gotten chaotic, and in recovery it’s time to reestablish a healthy structure based on daily habits. Doing so lets new habits stick while engaging the prefrontal cortex — the executive area of the brain that takes a hit when alcohol is in the picture.
Here are some of the ways sober living communities encourage building healthy routines:
Want to learn how to take your daily routine in recovery to a new level? Take a look at “How to Get Into a Healthy Routine in Recovery.”
Staying on track in recovery is all about creating new habits. Without a way to hold ourselves accountable, it’s all too easy to say “Eh, maybe tomorrow” when it comes to following through with our commitments.
Sober living communities have an accountability feature built into their structure. We agree to meet certain requirements — be it attending 12-Step meetings, having regular therapy sessions, or performing certain house chores. All of those commitments are essential pieces of our new sober living style.
And there’s science behind it! When we set a goal and share it with someone else, our brain releases dopamine with every “win.” This boost of motivation, in turn, helps us keep going. Moreover, thanks to our natural drive to avoid the discomfort of cognitive dissonance — holding two contradictory views at the same time — making a commitment to someone naturally makes our brain want to follow through. For example, say you want to be a good friend but kept flaking out on plans because you were too busy nursing your hangover. That created cognitive dissonance, but sticking to your commitments will bring relief!
And there’s more! Having an accountability system in place adds a layer of protection when cravings hit. The “habit loop” that keeps us turning to booze when an urge strikes can be difficult to disrupt at the beginning. Knowing that we won’t be able to keep our behavior secret allows us to disrupt the habit loop and strengthen healthier neural pathways around alcohol thanks to the power of neuroplasticity (the brain’s ability to adapt and change). That means greater freedom from booze-related thoughts and fewer cravings over time!
Safety is another aspect of sober living communities. As we already know, our physical environment is drug- and alcohol-free — even our meds are in a protected area as opposed to our back pocket.
Just as importantly, however, there’s also emotional safety inside the sober community gates. With drinking being socially acceptable (and often encouraged) in the outside world, the pressure to join in can derail our recovery. Not so in sober living communities! Nobody will suggest bar hopping on the weekend or offer you a Jägerbomb when you come home from work. And anyone who does will most certainly be called out on it!
That said, sober living communities also allow us to explore life “on the outside.” This freedom lets us continue building a full life without alcohol one step at a time.
Ready to get practical and dig into the options for sober living communities in your area? Here are some tips to keep in mind:
With these tips, you’ll be on your way to a healthy, booze-free future and lasting change. Whether or not that future will start in a sober living community, keep the benefits of sober living in mind and check out these resources to help make the changes stick: “Alcohol-Free Living: 8 Tips To Help You Stay Sober” and “Joining Sober Social Clubs to Support Sobriety.”
Everyone’s recovery journey is different, and sober living communities are just one of many options out there to help you get where you want to be! They help you develop structure and routine, and connect you to a community of people who are on the same journey. The most important thing is finding what works for you, whether it’s a sober living community or not!
Alcohol is everywhere in our culture. From magazine ads to TV spots, from the restaurant promoting its mimosa brunch to your aunt gushing about her favorite Pinot at Thanksgiving, drinking is considered business as usual. So, if you’ve decided to leave it behind, you might find yourself in choppy waters. “After all,” as Annie Grace writes, “alcohol is the only drug on earth you have to justify not taking.”
This is where sober living communities come in! Let’s dive into the benefits of sober living homes and see how they can help us stay on track in our journey.
Starting a sober life is all about rebuilding relationships, establishing healthy habits, discovering our authentic self, and pursuing our goals in life. For a deeper look, check out “How To Stay Sober After Recovering From Alcoholism” and “Inspiring Personal Stories of Transitioning to a Sober Lifestyle.” For now, here’s an overview of the elements that come into play:
Sober living communities provide a supportive, booze-free atmosphere to help those who are trying to avoid alcohol as they transition back into everyday life. Originating in California, most are located there. However, sober living communities aren’t limited to the “Sunshine State” — according to SAMHSA, there were approximately 17,943 recovery homes across the country in 2020.
How are sober living communities structured? Let’s take a peek inside! Here’s an overview, based on scientific research:
Want to learn more? Check out “The Role of Community in Maintaining Sobriety: Finding and Creating Sober Communities” for a deep dive.
We touched on the perks of living a sober lifestyle, but now let’s switch gears and focus on the benefits of sober living homes in particular. As we’ll see, it’s all about structure, support, and accountability.
Sober living communities are just that — they’re communities. As such, they foster a sense of belonging. Neuroscience tells us that human beings are wired for social connection. In fact, authentic interactions with others cause our brain to release oxytocin — the so-called “love hormone” that promotes a sense of trust, security, and emotional warmth.
When we begin our alcohol journey, our social life is, most likely, in a state of disarray. Booze wreaks havoc on relationships, so friendships may have fallen by the wayside. And without our former drinking buddies in the picture, we might be feeling more isolated than ever.
Sober living communities can help fill this void in a healthy way. Research shows that social support — especially in the context of sober living houses — can help us stay away from alcohol for good. When we’re surrounded by like-minded people who share our goals and are ready to cheer us on, the journey gets that much easier. Plus, we might find that we make lifelong friends, building connections that are emotionally fulfilling and become long-term sources of ongoing support within the sober living community and beyond.
Routine is crucial in recovery. During our drinking days, our lives may have gotten chaotic, and in recovery it’s time to reestablish a healthy structure based on daily habits. Doing so lets new habits stick while engaging the prefrontal cortex — the executive area of the brain that takes a hit when alcohol is in the picture.
Here are some of the ways sober living communities encourage building healthy routines:
Want to learn how to take your daily routine in recovery to a new level? Take a look at “How to Get Into a Healthy Routine in Recovery.”
Staying on track in recovery is all about creating new habits. Without a way to hold ourselves accountable, it’s all too easy to say “Eh, maybe tomorrow” when it comes to following through with our commitments.
Sober living communities have an accountability feature built into their structure. We agree to meet certain requirements — be it attending 12-Step meetings, having regular therapy sessions, or performing certain house chores. All of those commitments are essential pieces of our new sober living style.
And there’s science behind it! When we set a goal and share it with someone else, our brain releases dopamine with every “win.” This boost of motivation, in turn, helps us keep going. Moreover, thanks to our natural drive to avoid the discomfort of cognitive dissonance — holding two contradictory views at the same time — making a commitment to someone naturally makes our brain want to follow through. For example, say you want to be a good friend but kept flaking out on plans because you were too busy nursing your hangover. That created cognitive dissonance, but sticking to your commitments will bring relief!
And there’s more! Having an accountability system in place adds a layer of protection when cravings hit. The “habit loop” that keeps us turning to booze when an urge strikes can be difficult to disrupt at the beginning. Knowing that we won’t be able to keep our behavior secret allows us to disrupt the habit loop and strengthen healthier neural pathways around alcohol thanks to the power of neuroplasticity (the brain’s ability to adapt and change). That means greater freedom from booze-related thoughts and fewer cravings over time!
Safety is another aspect of sober living communities. As we already know, our physical environment is drug- and alcohol-free — even our meds are in a protected area as opposed to our back pocket.
Just as importantly, however, there’s also emotional safety inside the sober community gates. With drinking being socially acceptable (and often encouraged) in the outside world, the pressure to join in can derail our recovery. Not so in sober living communities! Nobody will suggest bar hopping on the weekend or offer you a Jägerbomb when you come home from work. And anyone who does will most certainly be called out on it!
That said, sober living communities also allow us to explore life “on the outside.” This freedom lets us continue building a full life without alcohol one step at a time.
Ready to get practical and dig into the options for sober living communities in your area? Here are some tips to keep in mind:
With these tips, you’ll be on your way to a healthy, booze-free future and lasting change. Whether or not that future will start in a sober living community, keep the benefits of sober living in mind and check out these resources to help make the changes stick: “Alcohol-Free Living: 8 Tips To Help You Stay Sober” and “Joining Sober Social Clubs to Support Sobriety.”
Everyone’s recovery journey is different, and sober living communities are just one of many options out there to help you get where you want to be! They help you develop structure and routine, and connect you to a community of people who are on the same journey. The most important thing is finding what works for you, whether it’s a sober living community or not!
