Living with a heavy drinker can take a massive toll on our mental health. Here’s how to effectively cope.
We understand how tough it can be to live with a loved one who struggles with alcohol misuse. At Reframe, our mission is to stop the stigma and empower users to make lasting changes to their drinking habits. So, if you or someone you live with is looking to build better drinking habits, we encourage you to download Reframe right now and kickstart your wellness journey!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually and 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.
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 gives you the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people from around the world who are going through the exact same experiences as you! 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 ensure your in-app experience is optimal. We recently launched our in-app chatbot, Melody, whose powered by the world’s most powerful AI technology. Melody is here to support you whenever you need it and lend an extra helping hand as you adjust to a life with less (or no) alcohol. Oh, and that’s not all! Every month, we launch fun challenges — from Dry/Damp Janary to Sober Spring to Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more of your vibe!).
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 the app today!
Many of us would like to believe that our drinking habits do not affect those around us, but studies show that heavy drinking can negatively impact those we live with — our partners, our children, and our closest friends. As our drinking progresses, our loved ones will likely experience a range of negative emotions. Promises to stop drinking are repeatedly broken and consequences of alcohol use escalate over time.
Consider Mark, a university student whose excited to share a flat with his high-school best friend, Peter. They move in, set up their space, and look forward to a year of shared memories. However, Mark soon realizes that Peter's social drinking has morphed into heavier, more frequent alcohol use. This story isn't just about Peter's journey with alcohol; it's also about Mark's experiences living with a heavy drinker, a side of the story often left untold.
A heavy drinker is a person who consumes alcohol amounts that significantly surpass the guidelines provided by the Centers for Disease Control and Prevention (CDC). According to the CDC, heavy drinking for men involves having more than four drinks on any single occasion or more than 14 drinks per week. For women, the threshold is more than three drinks in one sitting or more than seven drinks over the course of a week. The CDC defines “a standard drink” as one that contains roughly 14 grams of pure alcohol (aka, 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits). Consistently drinking beyond these limits can lead to a host of health complications, including increased risk of chronic diseases, neurological impairments, and psychological issues, and it also raises the likelihood of developing alcohol dependence.
If that’s a heavy drinker, what is a frequent drinker? A frequent drinker consumes alcohol on a regular basis, often doing so multiple times per week, or in some cases, daily. This term doesn't automatically imply heavy drinking; instead it highlights the regularity of alcohol intake. While it may not always exceed recommended guidelines for moderate drinking, frequent drinking can still pose similar risks as heavy drinking.
Living with a heavy drinker can place an enormous psychological burden on cohabitants. The unpredictable nature of a heavy drinker's behavior may lead to constant tension and anxiety. We never know if the drinker will be jovial, angry, or completely indifferent. This unpredictability can lead to chronic stress and, over time, result in symptoms of anxiety and depression. Besides, the drinker's focus on alcohol often means that they neglect their relationships, leading to feelings of loneliness and abandonment in those around them. Thus, a home with a heavy drinker can become a space filled with emotional turmoil and isolation.
The financial effects of sharing a home with a heavy drinker are enormous. In addition to the direct costs of buying alcohol, there may be indirect economic effects. For instance, heavy drinkers may face job loss or decreased productivity, leading to reduced income. This financial strain can impact the entire household, especially when the heavy drinker is a primary breadwinner. Financial strain may also be made worse by additional costs linked to health problems or legal challenges brought on by heavy drinking.
Heavy drinking can severely impact the social dynamics within a household. Relationships can be strained due to erratic behavior, broken promises, or neglect, often leading to feelings of resentment and frustration.
Partners of heavy drinkers frequently suffer with their own problems, like codependency, which can lead them to blame themselves for the situation. They may wonder what they did wrong or failed to do right. They may also stay in the unhealthy relationship out of comfort or a desire to “fix” the heavy drinker. Additionally, worried partners may pressure the heavy drinker to get help, which could lead to conflict in the relationship, or they may choose to deal by withdrawing into denial, supporting reckless conduct despite its terrible repercussions on the happiness of the family.
Children who live with a heavy-drinking parent may face particular challenges, including neglect, emotional abuse, and the burden of assuming adult responsibilities.
In the United States, 1 in 10 children grow up with a parent who struggles with substance misuse. This is incredibly detrimental because these children do not have access to the needed safety and stability to thrive. In a home where alcohol misuse prevails, the chaos can cause anxiety that may stay with them for the rest of their lives.
Furthermore, there is often societal stigma associated with heavy drinking. Friends, neighbors, or extended family members may distance themselves, leading to a sense of isolation for all members of the household. The fear of judgment can also deter people from seeking support, further compounding the problem.
Living with a heavy drinker is undoubtedly challenging, but implementing coping strategies can can provide some relief. Support groups can offer a space to share experiences, express feelings, and learn from others who are in similar situations.
Furthermore, setting boundaries can be crucial for self-preservation. It's essential to understand that we can't control or cure someone else's tendencies — only they can make the decision to seek help. Hence, protecting our own mental and physical health becomes paramount. This might involve strategies like not engaging with the drinker when they are intoxicated, or seeking respite in hobbies, activities, and relationships outside the home.
Living with a heavy drinker can be a tumultuous journey. It often comes with significant psychological, economic, and social impacts that ripple through all aspects of life. However, amidst these challenges, it's crucial to remember that support is available, and there are strategies for coping.
Like Mark, many people live with the impact of someone else's heavy drinking. We need to understand and acknowledge these experiences to provide support, break stigmas, and cultivate empathy. After all, our experiences shape us, and when we understand each other's journeys, we create a more compassionate, empathetic society.
If you are living with someone you believe is a heavy drinker, or someone who is suffering from alcohol misuse, there are support resources and techniques for you.
Many of us would like to believe that our drinking habits do not affect those around us, but studies show that heavy drinking can negatively impact those we live with — our partners, our children, and our closest friends. As our drinking progresses, our loved ones will likely experience a range of negative emotions. Promises to stop drinking are repeatedly broken and consequences of alcohol use escalate over time.
Consider Mark, a university student whose excited to share a flat with his high-school best friend, Peter. They move in, set up their space, and look forward to a year of shared memories. However, Mark soon realizes that Peter's social drinking has morphed into heavier, more frequent alcohol use. This story isn't just about Peter's journey with alcohol; it's also about Mark's experiences living with a heavy drinker, a side of the story often left untold.
A heavy drinker is a person who consumes alcohol amounts that significantly surpass the guidelines provided by the Centers for Disease Control and Prevention (CDC). According to the CDC, heavy drinking for men involves having more than four drinks on any single occasion or more than 14 drinks per week. For women, the threshold is more than three drinks in one sitting or more than seven drinks over the course of a week. The CDC defines “a standard drink” as one that contains roughly 14 grams of pure alcohol (aka, 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits). Consistently drinking beyond these limits can lead to a host of health complications, including increased risk of chronic diseases, neurological impairments, and psychological issues, and it also raises the likelihood of developing alcohol dependence.
If that’s a heavy drinker, what is a frequent drinker? A frequent drinker consumes alcohol on a regular basis, often doing so multiple times per week, or in some cases, daily. This term doesn't automatically imply heavy drinking; instead it highlights the regularity of alcohol intake. While it may not always exceed recommended guidelines for moderate drinking, frequent drinking can still pose similar risks as heavy drinking.
Living with a heavy drinker can place an enormous psychological burden on cohabitants. The unpredictable nature of a heavy drinker's behavior may lead to constant tension and anxiety. We never know if the drinker will be jovial, angry, or completely indifferent. This unpredictability can lead to chronic stress and, over time, result in symptoms of anxiety and depression. Besides, the drinker's focus on alcohol often means that they neglect their relationships, leading to feelings of loneliness and abandonment in those around them. Thus, a home with a heavy drinker can become a space filled with emotional turmoil and isolation.
The financial effects of sharing a home with a heavy drinker are enormous. In addition to the direct costs of buying alcohol, there may be indirect economic effects. For instance, heavy drinkers may face job loss or decreased productivity, leading to reduced income. This financial strain can impact the entire household, especially when the heavy drinker is a primary breadwinner. Financial strain may also be made worse by additional costs linked to health problems or legal challenges brought on by heavy drinking.
Heavy drinking can severely impact the social dynamics within a household. Relationships can be strained due to erratic behavior, broken promises, or neglect, often leading to feelings of resentment and frustration.
Partners of heavy drinkers frequently suffer with their own problems, like codependency, which can lead them to blame themselves for the situation. They may wonder what they did wrong or failed to do right. They may also stay in the unhealthy relationship out of comfort or a desire to “fix” the heavy drinker. Additionally, worried partners may pressure the heavy drinker to get help, which could lead to conflict in the relationship, or they may choose to deal by withdrawing into denial, supporting reckless conduct despite its terrible repercussions on the happiness of the family.
Children who live with a heavy-drinking parent may face particular challenges, including neglect, emotional abuse, and the burden of assuming adult responsibilities.
In the United States, 1 in 10 children grow up with a parent who struggles with substance misuse. This is incredibly detrimental because these children do not have access to the needed safety and stability to thrive. In a home where alcohol misuse prevails, the chaos can cause anxiety that may stay with them for the rest of their lives.
Furthermore, there is often societal stigma associated with heavy drinking. Friends, neighbors, or extended family members may distance themselves, leading to a sense of isolation for all members of the household. The fear of judgment can also deter people from seeking support, further compounding the problem.
Living with a heavy drinker is undoubtedly challenging, but implementing coping strategies can can provide some relief. Support groups can offer a space to share experiences, express feelings, and learn from others who are in similar situations.
Furthermore, setting boundaries can be crucial for self-preservation. It's essential to understand that we can't control or cure someone else's tendencies — only they can make the decision to seek help. Hence, protecting our own mental and physical health becomes paramount. This might involve strategies like not engaging with the drinker when they are intoxicated, or seeking respite in hobbies, activities, and relationships outside the home.
Living with a heavy drinker can be a tumultuous journey. It often comes with significant psychological, economic, and social impacts that ripple through all aspects of life. However, amidst these challenges, it's crucial to remember that support is available, and there are strategies for coping.
Like Mark, many people live with the impact of someone else's heavy drinking. We need to understand and acknowledge these experiences to provide support, break stigmas, and cultivate empathy. After all, our experiences shape us, and when we understand each other's journeys, we create a more compassionate, empathetic society.
If you are living with someone you believe is a heavy drinker, or someone who is suffering from alcohol misuse, there are support resources and techniques for you.
Looking for the inside scoop on how alcohol and supplements interact in your body? From boosting brain power to loving your liver, we're diving deep into the good, the bad, and the bubbly in our latest blog post.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
In the media, supplements have a bit of a double personality. Established brands like Neuriva or Nature’s Way frequently advertise their products on network TV, the Kardahsians promote “Lemme” gummies that claim to help with issues like digestion and energy slumps, while the comedy Arrested Development pokes fun at the supplement craze with the fictional “Teamocil” — a pill that “produces a feeling of camaraderie” but also “leads to a total shutdown of the pituitary gland.”
If you walk through the aisles of any health food store — or even your local CVS — the number of supplement bottles is overwhelming. So how do we tell the good from the bad? And which ones play well with alcohol? For example, what happens if you combine ashwagandha and alcohol or mix magnesium with alcohol? Is it true that the depressant effects of alcohol can be offset if combined with energy drinks? Why is NAC harmful after drinking? What are the dangers of taking Neuriva? And can you take L-theanine for hangover relief? Let’s find out!
Used correctly, supplements can help make up for nutritional deficits in our diet or support the body with specific needs — such as cutting back on or stopping drinking alcohol or reducing its negative effects on the body. They can support health, assist in maintaining its nutrient levels, and even help us recover from a night out. But remember, they're supplements — they're meant to complement a healthy lifestyle, not be the only healthy element in our lives.
While they might seem like a modern trend, the use of supplements actually goes way back!
Alcohol Use Disorder (AUD) leads to a number of nutrient deficiencies. Many might be missing from our diet entirely, while others might not be absorbed or metabolized properly. Here’s an overview:
There are many other nutritional deficiencies that AUD is known to trigger, such as critical dietary fats, proteins necessary for muscle maintenance, and other vitamins and minerals.
Today, the world of supplements is vast and varied, and many promise near-miraculous results. But what is the science behind them? Let's explore how they work and what they can achieve.
Supplements can be categorized into a few basic groups: vitamins, minerals, herbs, amino acids, and other nutrients. They are typically taken in a concentrated form, so they’re more potent than regular dietary sources. Each supplement targets specific pathways in the body, either by providing raw materials (such as essential amino acids), acting as cofactors (like vitamins and minerals), or modulating biological pathways (like many herbs).
Not all supplements are created equal. The body's ability to absorb and utilize a given supplement — its bioavailability — can vary. For instance, turmeric's active ingredient, curcumin, is not easily absorbed. But combining it with piperine (from black pepper) increases its bioavailability. Similarly, some forms of minerals (such as magnesium citrate) are more bioavailable than others (such as magnesium oxide).
While supplements hold promise, they have their limitations:
That said, supplements can be a great dietary addition for mitigating the effects of alcohol or helping you cut back or quit. Let’s talk about it!
When we drink alcohol, it affects multiple systems in our body — the liver works to metabolize it; the brain feels its intoxicating effects; and the gut finds its balance of beneficial bacteria threatened. Let’s take a closer look at how supplements can help us restore balance.
The immediate and lingering effects of alcohol, from hangovers to nutrient depletion, have driven many to use supplements as potential remedies. While no pill can magically erase the consequences of overconsumption, certain supplements might help by easing symptoms, providing protection, or helping to repair damage. Here’s a more comprehensive look:
The digestive system can also take a hit when alcohol enters the picture. These supplements can help stave off or repair the damage:
Now let’s take a closer look at supplements for alcoholics — in other words, vitamins and supplements that can help rebalance our body for those recovering from alcohol use disorder (AUD).
The liver is our body’s hardworking custodian, constantly cleaning up so everything else can run smoothly. Given the negative effects of alcohol on the liver, helping this vital organ perform its job of detoxifying the body can be a good idea. Here are some specific supplements to consider:
Now, let's switch gears from our liver to our brain, which can also use a little TLC to help it recover from the effects of alcohol and keep it safe from further damage. Certain supplements can enhance cognitive functions, memory, and mood. They even protect against aging and alcohol-related neurodegenerative disorders!
Now let’s switch gears one more time and talk about how supplements can help you if you decide to reduce or eliminate alcohol. Remember, while they’re amazing helpers, they aren’t a replacement for professional advice. Here are some supplements for alcohol withdrawal and to help with alcohol cravings:
While some supplements can help mitigate the effects of alcohol or help with hangovers and withdrawal, others can actually be harmful.
With advances in genetic testing and personalized medicine, the future of supplementation is promising and is getting more precise when it comes to meeting our individual needs. Imagine tailoring your supplement regimen based on your DNA or microbiome profile! We are moving towards more personalized and precise recommendations, ensuring that each of us gets the most benefit with the least risk.
Still, when it comes to supplements, remember that they are just that — supplementary. They’re not a magic fix, although they can support a healthy lifestyle when combined with a balanced diet, regular exercise, and plenty of sleep.
In the end, it’s all about balance and finding what works best for you. We're all on this journey together, learning and growing every day!
In the media, supplements have a bit of a double personality. Established brands like Neuriva or Nature’s Way frequently advertise their products on network TV, the Kardahsians promote “Lemme” gummies that claim to help with issues like digestion and energy slumps, while the comedy Arrested Development pokes fun at the supplement craze with the fictional “Teamocil” — a pill that “produces a feeling of camaraderie” but also “leads to a total shutdown of the pituitary gland.”
If you walk through the aisles of any health food store — or even your local CVS — the number of supplement bottles is overwhelming. So how do we tell the good from the bad? And which ones play well with alcohol? For example, what happens if you combine ashwagandha and alcohol or mix magnesium with alcohol? Is it true that the depressant effects of alcohol can be offset if combined with energy drinks? Why is NAC harmful after drinking? What are the dangers of taking Neuriva? And can you take L-theanine for hangover relief? Let’s find out!
Used correctly, supplements can help make up for nutritional deficits in our diet or support the body with specific needs — such as cutting back on or stopping drinking alcohol or reducing its negative effects on the body. They can support health, assist in maintaining its nutrient levels, and even help us recover from a night out. But remember, they're supplements — they're meant to complement a healthy lifestyle, not be the only healthy element in our lives.
While they might seem like a modern trend, the use of supplements actually goes way back!
Alcohol Use Disorder (AUD) leads to a number of nutrient deficiencies. Many might be missing from our diet entirely, while others might not be absorbed or metabolized properly. Here’s an overview:
There are many other nutritional deficiencies that AUD is known to trigger, such as critical dietary fats, proteins necessary for muscle maintenance, and other vitamins and minerals.
Today, the world of supplements is vast and varied, and many promise near-miraculous results. But what is the science behind them? Let's explore how they work and what they can achieve.
Supplements can be categorized into a few basic groups: vitamins, minerals, herbs, amino acids, and other nutrients. They are typically taken in a concentrated form, so they’re more potent than regular dietary sources. Each supplement targets specific pathways in the body, either by providing raw materials (such as essential amino acids), acting as cofactors (like vitamins and minerals), or modulating biological pathways (like many herbs).
Not all supplements are created equal. The body's ability to absorb and utilize a given supplement — its bioavailability — can vary. For instance, turmeric's active ingredient, curcumin, is not easily absorbed. But combining it with piperine (from black pepper) increases its bioavailability. Similarly, some forms of minerals (such as magnesium citrate) are more bioavailable than others (such as magnesium oxide).
While supplements hold promise, they have their limitations:
That said, supplements can be a great dietary addition for mitigating the effects of alcohol or helping you cut back or quit. Let’s talk about it!
When we drink alcohol, it affects multiple systems in our body — the liver works to metabolize it; the brain feels its intoxicating effects; and the gut finds its balance of beneficial bacteria threatened. Let’s take a closer look at how supplements can help us restore balance.
The immediate and lingering effects of alcohol, from hangovers to nutrient depletion, have driven many to use supplements as potential remedies. While no pill can magically erase the consequences of overconsumption, certain supplements might help by easing symptoms, providing protection, or helping to repair damage. Here’s a more comprehensive look:
The digestive system can also take a hit when alcohol enters the picture. These supplements can help stave off or repair the damage:
Now let’s take a closer look at supplements for alcoholics — in other words, vitamins and supplements that can help rebalance our body for those recovering from alcohol use disorder (AUD).
The liver is our body’s hardworking custodian, constantly cleaning up so everything else can run smoothly. Given the negative effects of alcohol on the liver, helping this vital organ perform its job of detoxifying the body can be a good idea. Here are some specific supplements to consider:
Now, let's switch gears from our liver to our brain, which can also use a little TLC to help it recover from the effects of alcohol and keep it safe from further damage. Certain supplements can enhance cognitive functions, memory, and mood. They even protect against aging and alcohol-related neurodegenerative disorders!
Now let’s switch gears one more time and talk about how supplements can help you if you decide to reduce or eliminate alcohol. Remember, while they’re amazing helpers, they aren’t a replacement for professional advice. Here are some supplements for alcohol withdrawal and to help with alcohol cravings:
While some supplements can help mitigate the effects of alcohol or help with hangovers and withdrawal, others can actually be harmful.
With advances in genetic testing and personalized medicine, the future of supplementation is promising and is getting more precise when it comes to meeting our individual needs. Imagine tailoring your supplement regimen based on your DNA or microbiome profile! We are moving towards more personalized and precise recommendations, ensuring that each of us gets the most benefit with the least risk.
Still, when it comes to supplements, remember that they are just that — supplementary. They’re not a magic fix, although they can support a healthy lifestyle when combined with a balanced diet, regular exercise, and plenty of sleep.
In the end, it’s all about balance and finding what works best for you. We're all on this journey together, learning and growing every day!
The brain has a direct effect on the gut and vice versa. Stop and think of a time when you got excited about an event, that nervous yet exciting feeling (a.k.a the butterflies) mixed in your stomach. That feeling immediately reports from the gut to the brain, and that's how you ultimately know what you are feeling. These feelings are natural occurrences and can arise from the bacteria in the gut communicating directly to the emotional and intuitive parts of the brain via messengers called cytokines.
A happy gut leads to a happy mind, and a happy mind leads to a happy life.
The brain has a direct effect on the gut and vice versa. Stop and think of a time when you got excited about an event, that nervous yet exciting feeling (a.k.a the butterflies) mixed in your stomach. That feeling immediately reports from the gut to the brain, and that's how you ultimately know what you are feeling. These feelings are natural occurrences and can arise from the bacteria in the gut communicating directly to the emotional and intuitive parts of the brain via messengers called cytokines.
Because our gut and our brain are so deeply connected, it's important to nourish both systems efficiently. When our gut health is not optimally thriving, we are more prone to anxiety, depression, stress and the misuse of alcohol. Our minds ultimately mirror how our gut feels.
It's essential to focus on correlating factors such as those listed below to achieve optimal gut health:
You might be asking yourself, what counts as "daily joyful movement?" Daily joyful movement is exercising in a way YOU like to. Exercising does not need to be a drag. It doesn't mean that you need to hit the gym or a HIIT class that overwhelms you, but it does mean finding joy in such activities as walking, jogging, or stretching. The key is to start slow. Set a goal for yourself each week and progress depending on how you feel. For example, start with a 10-minute walk per day for at least four days of the week. The following week tack on 5-10 minutes per day and so forth. It's always good to have long and short-term goals that are attainable.
Nourishing your body is not solely about what you eat (though eating has a significant impact). Instead, "nourishing" encourages you to notice how you treat and manage your body. That's right; we are talking about self-care! Self-care is HUGE and can impact us more than imaginable. It tends to look different person-to-person depending on preferences. Some people practice self-care by grounding themselves on the beach and digging their toes in the sand. Others may be meditating or practicing yoga. I challenge you to try out what makes YOU feel good and refreshed daily.
"How do I become more in tune with my mind/body cues? What even are mind/body cues?" These cues are the ones your brain and gut have immediate communication signaling when you're physically, mentally, or even emotionally hungry/full/satiated, and so forth. Therefore, it is vital to begin incorporating more mindfulness gestures into your daily routine to start this practice. Begin by taking a few minutes in the morning for yourself, read a few pages of your favorite book, or journal something positive to start your day. Then, get sunshine as soon as possible for at least 5-10 minutes; sun exposure helps reduce our stress levels. Also, do not forget to take care of your oral health! Our digestive processes begin in the mouth, so brushing your teeth in the mornings and evenings is crucial to rid any excess bacteria that may soil the GI tract.
Another way to become more intune with yourself includes planning out your meals so you aren't scrambling when it comes time to eat. When eating, practicing mindfulness can range from chewing each bite thoroughly to eating without screen distractions (TV/Computer/Phone/Ipad, etc.) When we begin incorporating such practices, our brain-gut connection gets more robust. We can tell when we are hungry or full in a more obvious way.
Getting adequate sleep (>7 hours per night) is critical to our wellness, especially when it comes to brain-gut health. Without enough quality sleep, our brain-gut cues can diminish. Likewise, when we drink alcohol, it is scientifically proven that quality sleep is out of the picture. As a result, our circadian rhythms get disturbed when stimulants or substances interfere.
Ensuring our hydration is on point is a significant part of the process. If you are unsure how much water to drink, divide your weight in half and aim for that amount in ounces. If you find yourself drinking only 1-2 cups of water per day, and the number you calculated encourages you to drink 8, start slowly by adding a cup of water per week until you hit your goal. Once your body is adequately hydrated, your bodily functions are optimized. Your body will thank you, and you will realize all of the water you've been missing daily. Say goodbye to those mid-afternoon headaches!
Here's a challenge for you, take at least 5 minutes out of your day to spend on yourself utilizing any of the tools mentioned above. Which one will be the first one you implement?
A happy gut leads to a happy mind, and a happy mind leads to a happy life.
The brain has a direct effect on the gut and vice versa. Stop and think of a time when you got excited about an event, that nervous yet exciting feeling (a.k.a the butterflies) mixed in your stomach. That feeling immediately reports from the gut to the brain, and that's how you ultimately know what you are feeling. These feelings are natural occurrences and can arise from the bacteria in the gut communicating directly to the emotional and intuitive parts of the brain via messengers called cytokines.
Because our gut and our brain are so deeply connected, it's important to nourish both systems efficiently. When our gut health is not optimally thriving, we are more prone to anxiety, depression, stress and the misuse of alcohol. Our minds ultimately mirror how our gut feels.
It's essential to focus on correlating factors such as those listed below to achieve optimal gut health:
You might be asking yourself, what counts as "daily joyful movement?" Daily joyful movement is exercising in a way YOU like to. Exercising does not need to be a drag. It doesn't mean that you need to hit the gym or a HIIT class that overwhelms you, but it does mean finding joy in such activities as walking, jogging, or stretching. The key is to start slow. Set a goal for yourself each week and progress depending on how you feel. For example, start with a 10-minute walk per day for at least four days of the week. The following week tack on 5-10 minutes per day and so forth. It's always good to have long and short-term goals that are attainable.
Nourishing your body is not solely about what you eat (though eating has a significant impact). Instead, "nourishing" encourages you to notice how you treat and manage your body. That's right; we are talking about self-care! Self-care is HUGE and can impact us more than imaginable. It tends to look different person-to-person depending on preferences. Some people practice self-care by grounding themselves on the beach and digging their toes in the sand. Others may be meditating or practicing yoga. I challenge you to try out what makes YOU feel good and refreshed daily.
"How do I become more in tune with my mind/body cues? What even are mind/body cues?" These cues are the ones your brain and gut have immediate communication signaling when you're physically, mentally, or even emotionally hungry/full/satiated, and so forth. Therefore, it is vital to begin incorporating more mindfulness gestures into your daily routine to start this practice. Begin by taking a few minutes in the morning for yourself, read a few pages of your favorite book, or journal something positive to start your day. Then, get sunshine as soon as possible for at least 5-10 minutes; sun exposure helps reduce our stress levels. Also, do not forget to take care of your oral health! Our digestive processes begin in the mouth, so brushing your teeth in the mornings and evenings is crucial to rid any excess bacteria that may soil the GI tract.
Another way to become more intune with yourself includes planning out your meals so you aren't scrambling when it comes time to eat. When eating, practicing mindfulness can range from chewing each bite thoroughly to eating without screen distractions (TV/Computer/Phone/Ipad, etc.) When we begin incorporating such practices, our brain-gut connection gets more robust. We can tell when we are hungry or full in a more obvious way.
Getting adequate sleep (>7 hours per night) is critical to our wellness, especially when it comes to brain-gut health. Without enough quality sleep, our brain-gut cues can diminish. Likewise, when we drink alcohol, it is scientifically proven that quality sleep is out of the picture. As a result, our circadian rhythms get disturbed when stimulants or substances interfere.
Ensuring our hydration is on point is a significant part of the process. If you are unsure how much water to drink, divide your weight in half and aim for that amount in ounces. If you find yourself drinking only 1-2 cups of water per day, and the number you calculated encourages you to drink 8, start slowly by adding a cup of water per week until you hit your goal. Once your body is adequately hydrated, your bodily functions are optimized. Your body will thank you, and you will realize all of the water you've been missing daily. Say goodbye to those mid-afternoon headaches!
Here's a challenge for you, take at least 5 minutes out of your day to spend on yourself utilizing any of the tools mentioned above. Which one will be the first one you implement?
Could alcohol be the cause of my excess body fat? The simple answer–yes. Many popular mixed drinks and ready-to-go beverages are loaded with processed sugars; margaritas, daiquiris and even beer!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Does alcohol cause weight gain? The simple answer? Yes! Many popular mixed drinks and ready-to-go beverages are loaded with processed sugars: margaritas, daiquiris, and even beer! While companies like White Claw and Truly advertise themselves as the “healthier” alternatives because they contain only 2 grams of sugar, they’re forgetting to mention that the biggest problem of all isn't the sugar content but the alcohol itself.
So, what exactly explains the alcohol-weight gain link? When we consume alcohol, our metabolism is negatively affected, which can play a major role in weight gain if we’re not paying attention. Essentially, when we drink, our body stops using other sources of energy like lipids and carbs. It instead focuses on using alcohol as its number one source of energy. Since alcohol can’t be stored by the body (this is why our blood alcohol level increases as we drink), it then becomes the number one fuel source, leaving everything else to be used later or stored as fat.
What else explains the relationship between alcohol and weight gain? Alcohol affects our judgment calls in general, but specifically with food. Whether it’s a late night pizza or a greasy morning hangover cure, alcohol lowers our inhibitions and can lead us to poor decision making when it comes to food. When we add up all the late night snacking and weekend hangover food, our caloric intake increases. And if we aren’t burning off what we’re eating with regular exercise and movement, we may be gaining weight unintentionally. As we age, it also becomes harder for us to lose weight as our metabolism naturally slows down.
The best thing we can do for our body is be mindful of what we consume — whether that’s food or beverages. Our nutrition plays a major role in our physical and emotional well-being. When we drink, we can also experience imbalances in our hormones, digestive systems and gut bacteria, which according to DrinkAware.ie, can lead to adverse outcomes:
If you’re ready to cut back on your alcohol intake and approach a healthier lifestyle, here are some tips to jumpstart your journey:
To sum it up, we can answer the question, “Does drinking alcohol cause weight gain?” with a hearty “Yes!” With the right steps, we can reduce or eliminate our alcohol use, thereby keeping our weight — and overall health — in check.
Does alcohol cause weight gain? The simple answer? Yes! Many popular mixed drinks and ready-to-go beverages are loaded with processed sugars: margaritas, daiquiris, and even beer! While companies like White Claw and Truly advertise themselves as the “healthier” alternatives because they contain only 2 grams of sugar, they’re forgetting to mention that the biggest problem of all isn't the sugar content but the alcohol itself.
So, what exactly explains the alcohol-weight gain link? When we consume alcohol, our metabolism is negatively affected, which can play a major role in weight gain if we’re not paying attention. Essentially, when we drink, our body stops using other sources of energy like lipids and carbs. It instead focuses on using alcohol as its number one source of energy. Since alcohol can’t be stored by the body (this is why our blood alcohol level increases as we drink), it then becomes the number one fuel source, leaving everything else to be used later or stored as fat.
What else explains the relationship between alcohol and weight gain? Alcohol affects our judgment calls in general, but specifically with food. Whether it’s a late night pizza or a greasy morning hangover cure, alcohol lowers our inhibitions and can lead us to poor decision making when it comes to food. When we add up all the late night snacking and weekend hangover food, our caloric intake increases. And if we aren’t burning off what we’re eating with regular exercise and movement, we may be gaining weight unintentionally. As we age, it also becomes harder for us to lose weight as our metabolism naturally slows down.
The best thing we can do for our body is be mindful of what we consume — whether that’s food or beverages. Our nutrition plays a major role in our physical and emotional well-being. When we drink, we can also experience imbalances in our hormones, digestive systems and gut bacteria, which according to DrinkAware.ie, can lead to adverse outcomes:
If you’re ready to cut back on your alcohol intake and approach a healthier lifestyle, here are some tips to jumpstart your journey:
To sum it up, we can answer the question, “Does drinking alcohol cause weight gain?” with a hearty “Yes!” With the right steps, we can reduce or eliminate our alcohol use, thereby keeping our weight — and overall health — in check.
Unlock the bedtime mysteries of that evening drink! Discover how alcohol might be sabotaging your sleep in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
It's been a long day, and you're ready for a good night's sleep. You slide into your comfy pajamas, put on a calming playlist, and turn down the lights. Maybe a little nightcap will help lull you into dreamland. Sounds harmless, right?
Think again. If you've ever felt groggy or exhausted after a night of drinking, it's no coincidence. Despite its sedative effects, alcohol might be the uninvited guest at your sleep party. What’s the connection between alcohol and sleep? And how does alcohol affect sleep? Let's discuss the many sneaky ways alcohol messes with your beauty rest.
Many people believe that alcohol helps them fall asleep more quickly — and they're not entirely wrong. Does alcohol make you sleepy? Sure. Alcohol does increase the production of adenosine, a chemical that makes us feel drowsy. But does alcohol help you sleep? Well, here's the catch: while we might fall asleep faster, the quality of our sleep takes a nosedive. Let’s dive into the science behind it!
Our sleep isn't just a big block of unconsciousness; it’s a complex cycle with multiple stages.
And booze? Putting it simply, alcohol disrupts sleep. Sure, drinking before bedtime might make us feel sleepy; we drift off quickly. So far, so good, right? Well, not exactly. Alcohol can artificially speed up the process of reaching the deep sleep stages. This sounds great —more time in restorative sleep! — but there’s a catch.
After a few hours, alcohol starts to wear off, interrupting REM sleep by reducing its duration and delaying its onset. Less REM means we might wake up feeling tired, even if we’ve been in bed for 8 hours.
This is a problem because REM sleep is vital for cognitive functions, mood, and overall restfulness. We might experience fewer dreams, and even if we sleep for a standard 7-8 hours, we might wake up feeling like we’ve just had a nap instead of a full night's rest.
One or two nights of reduced REM sleep sounds bad enough — but there’s more. After nights of drinking and suppressed REM sleep, we might experience what’s known as REM rebound: the brain tries to catch up on missed REM sleep. This leads to longer, more frequent REM stages. It might sound cool — more dreams, right? But in reality, it can lead to sleep disturbances, nightmares, or waking up feeling groggy.
You're deep in slumber, and then suddenly ... you're not. Alcohol can cause frequent awakenings during the night, even if we don't remember them. No, it's not the neighbor's dog barking or a car alarm outside — it's actually the sneaky effects of alcohol stirring us from our slumber and preventing us from entering the deeper, more restorative stages of sleep. Here’s what happens:
Melatonin, the "sleep hormone," plays a significant role in regulating our sleep-wake cycle. Alcohol can disrupt our melatonin production. This means even if we’re tired and want to get back to sleep, our body might not have enough of this sleepy hormone to do the trick.
Do you need to visit the bathroom more frequently after drinking? Alcohol is a diuretic, increasing our bathroom trips and causing fragmented sleep. Drinking before bed doesn’t only disrupt our sweet slumber — it can make us dehydrated (which also makes us tired).
Here's a deeper dive into what's happening when alcohol messes with the body's water supply:
Dehydration doesn’t stop at thirst! It compounds many of the symptoms caused by a bad night’s sleep:
Here’s a fun (or not so fun) fact: dehydration can also disrupt our sleep! Yep, it's a two-way street. Thirst can wake us up, adding to the list of reasons alcohol impacts your night.
Ever have that warm, flushed feeling after sipping on a drink? It's almost like an internal heater has been switched on. While it might feel momentarily cozy, booze can mess with our body's natural ability to regulate temperature while we sleep, leading to night sweats or leaving us cold in the middle of the night.
Here’s why:
Nope, it's not your imagination — alcohol can exacerbate snoring or even obstructive sleep apnea. Alcohol relaxes the muscles of the throat, which increases the risk of airway blockage. This means interrupted sleep and less oxygen to our brain.
The result? A less than restful night for both you and anyone sharing your sleeping space.
Snoring isn’t just an isolated event. For some, it can be a sign of a condition called obstructive sleep apnea, in which breathing temporarily stops during sleep. Consuming alcohol can exacerbate this condition, leading to longer and more frequent pauses in breathing. This disrupts sleep and has other health implications (including increased risks of type 2 diabetes, stroke, and heart attack).
No one enjoys a hangover. The headache, nausea, and grogginess can make the day an uphill battle. This is largely due to the disturbance in sleep patterns caused by alcohol. Let’s explore what's really happening the morning after the night before.
What about the big picture — past the immediate effects and the hangover? Regular consumption of alcohol before bedtime can lead to insomnia:
By being aware of the long-term picture, we can make informed choices that keep our nights peaceful and your days vibrant. After all, life's a marathon, not a sprint, and every good choice adds up for the journey ahead! Here are some tips to start with:
Sleep is a cornerstone of our well-being. And while that occasional drink might seem like it’s helping you drift off, it’s pulling the strings behind the scenes in disruptive ways. Prioritizing quality sleep over that glass of wine or beer can make a world of difference in how you feel the next day.
It's been a long day, and you're ready for a good night's sleep. You slide into your comfy pajamas, put on a calming playlist, and turn down the lights. Maybe a little nightcap will help lull you into dreamland. Sounds harmless, right?
Think again. If you've ever felt groggy or exhausted after a night of drinking, it's no coincidence. Despite its sedative effects, alcohol might be the uninvited guest at your sleep party. What’s the connection between alcohol and sleep? And how does alcohol affect sleep? Let's discuss the many sneaky ways alcohol messes with your beauty rest.
Many people believe that alcohol helps them fall asleep more quickly — and they're not entirely wrong. Does alcohol make you sleepy? Sure. Alcohol does increase the production of adenosine, a chemical that makes us feel drowsy. But does alcohol help you sleep? Well, here's the catch: while we might fall asleep faster, the quality of our sleep takes a nosedive. Let’s dive into the science behind it!
Our sleep isn't just a big block of unconsciousness; it’s a complex cycle with multiple stages.
And booze? Putting it simply, alcohol disrupts sleep. Sure, drinking before bedtime might make us feel sleepy; we drift off quickly. So far, so good, right? Well, not exactly. Alcohol can artificially speed up the process of reaching the deep sleep stages. This sounds great —more time in restorative sleep! — but there’s a catch.
After a few hours, alcohol starts to wear off, interrupting REM sleep by reducing its duration and delaying its onset. Less REM means we might wake up feeling tired, even if we’ve been in bed for 8 hours.
This is a problem because REM sleep is vital for cognitive functions, mood, and overall restfulness. We might experience fewer dreams, and even if we sleep for a standard 7-8 hours, we might wake up feeling like we’ve just had a nap instead of a full night's rest.
One or two nights of reduced REM sleep sounds bad enough — but there’s more. After nights of drinking and suppressed REM sleep, we might experience what’s known as REM rebound: the brain tries to catch up on missed REM sleep. This leads to longer, more frequent REM stages. It might sound cool — more dreams, right? But in reality, it can lead to sleep disturbances, nightmares, or waking up feeling groggy.
You're deep in slumber, and then suddenly ... you're not. Alcohol can cause frequent awakenings during the night, even if we don't remember them. No, it's not the neighbor's dog barking or a car alarm outside — it's actually the sneaky effects of alcohol stirring us from our slumber and preventing us from entering the deeper, more restorative stages of sleep. Here’s what happens:
Melatonin, the "sleep hormone," plays a significant role in regulating our sleep-wake cycle. Alcohol can disrupt our melatonin production. This means even if we’re tired and want to get back to sleep, our body might not have enough of this sleepy hormone to do the trick.
Do you need to visit the bathroom more frequently after drinking? Alcohol is a diuretic, increasing our bathroom trips and causing fragmented sleep. Drinking before bed doesn’t only disrupt our sweet slumber — it can make us dehydrated (which also makes us tired).
Here's a deeper dive into what's happening when alcohol messes with the body's water supply:
Dehydration doesn’t stop at thirst! It compounds many of the symptoms caused by a bad night’s sleep:
Here’s a fun (or not so fun) fact: dehydration can also disrupt our sleep! Yep, it's a two-way street. Thirst can wake us up, adding to the list of reasons alcohol impacts your night.
Ever have that warm, flushed feeling after sipping on a drink? It's almost like an internal heater has been switched on. While it might feel momentarily cozy, booze can mess with our body's natural ability to regulate temperature while we sleep, leading to night sweats or leaving us cold in the middle of the night.
Here’s why:
Nope, it's not your imagination — alcohol can exacerbate snoring or even obstructive sleep apnea. Alcohol relaxes the muscles of the throat, which increases the risk of airway blockage. This means interrupted sleep and less oxygen to our brain.
The result? A less than restful night for both you and anyone sharing your sleeping space.
Snoring isn’t just an isolated event. For some, it can be a sign of a condition called obstructive sleep apnea, in which breathing temporarily stops during sleep. Consuming alcohol can exacerbate this condition, leading to longer and more frequent pauses in breathing. This disrupts sleep and has other health implications (including increased risks of type 2 diabetes, stroke, and heart attack).
No one enjoys a hangover. The headache, nausea, and grogginess can make the day an uphill battle. This is largely due to the disturbance in sleep patterns caused by alcohol. Let’s explore what's really happening the morning after the night before.
What about the big picture — past the immediate effects and the hangover? Regular consumption of alcohol before bedtime can lead to insomnia:
By being aware of the long-term picture, we can make informed choices that keep our nights peaceful and your days vibrant. After all, life's a marathon, not a sprint, and every good choice adds up for the journey ahead! Here are some tips to start with:
Sleep is a cornerstone of our well-being. And while that occasional drink might seem like it’s helping you drift off, it’s pulling the strings behind the scenes in disruptive ways. Prioritizing quality sleep over that glass of wine or beer can make a world of difference in how you feel the next day.
Unwind without the wine! Discover science-backed ways to destress and embrace a vibrant, alcohol-free life in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In the words of actress Lily Tomlin, “Reality is the leading cause of stress among those in touch with it.” Stress is simply a part of life — there’s no way around it.
We've all had those days when we feel the weight of the world on our shoulders, and reaching for a glass of wine or beer seems like the quickest way to unwind. But what if there’s another option? Let’s explore five science-backed ways to deal with stress without booze!
Why do we so often feel the urge to drink after a stressful day? When we consume alcohol, it may initially feel like a great stress-reliever. We might feel relaxed or even euphoric, and our inhibitions might decrease.
The reason is neurochemical: alcohol boosts dopamine levels in the brain, along with sending a floor of other feel-good chemicals through our bodies and numbing anxiety and pain by acting as a central nervous system depressant.
However, this booze/relaxation relationship isn't as straightforward as it seems. While booze might offer a temporary escape, in the long run, it can actually amplify stress and anxiety. Here’s why relying on alcohol to relieve stress becomes counterproductive:
When tackling stress in a healthy way, two basic types of approach can help. The first is internal; it involves tapping into our own resources through practices such as deep breathing, mindfulness, or sound healing meditations. In the words of poet Suzy Kassem, “First apply within / To discover the world / within you.”
Other methods call for rearranging the external landscape of our lives to make room for stress-busting pursuits and experiences. The time-tested favorites, exercise and social activities, are both great ones to try.
Let’s explore the five ways to break the stress cycle in more detail!
Ever felt that instant relief when you take a deep breath? Deep breathing exercises have been scientifically proven to activate the body's natural relaxation response by increasing the supply of oxygen to the brain and stimulating the parasympathetic nervous system.
Sometimes called diaphragmatic breathing or belly breathing, deep breathing is more than just a simple inhale-exhale routine — it’s a bridge between the body and mind. When we breathe deeply, we’re using our diaphragm, a dome-shaped muscle at the base of the lungs. Unlike shallow chest breathing, deep breathing encourages full oxygen exchange, which helps rid the body of carbon dioxide and other waste products.
As we adopt this style of breathing, several science-backed benefits emerge:
While it's a great tool for stress relief, deep breathing offers other benefits, too:
It's surprisingly easy to weave deep breathing into your daily routine:
More than a health fad, meditation has ancient roots and is backed by modern science. In our hectic lives, it can be a lifeline that allows us to tap into the power of simply observing life around us without getting caught up in mental “chatter” or external stimuli.
Meditation isn't one-size-fits-all. Various styles cater to different needs:
Decades of research affirm the transformative potential of meditation. Here are some of the science-backed benefits:
Starting a meditation practice is simpler than you think:
From the whisper of leaves rustling in the breeze to the soothing hum of ocean waves, sound has a profound impact on our psyche. But did you know that sound can be intentionally harnessed to foster healing and well-being? Sound healing is an age-old practice now gaining momentum in wellness circles.
Ever felt the goosebumps when listening to a beautiful piece of music? That’s sound healing in action! This ancient practice uses instruments or vocals to balance our energy — and there’s science behind it!
Sound healing is grounded in the principle that everything in the universe, including our body, vibrates at specific frequencies. While stress, trauma, and illness can disrupt our natural vibrational balance, sound healing aims to realign these frequencies and restore harmony.
There are diverse sound healing tools and practices that incorporate the science of frequencies:
“Exercise” might conjure images of sweaty gym sessions, heavy weights, or marathon runs. But you don’t have to run a marathon! Even a brisk walk around the block can do wonders — and it’s also backed by science.
Here’s what happens in the body and brain when you get moving:
You don't need a gym membership to reap the benefits of physical activity. All kinds of activities will do the trick:
To truly harness the benefits of exercise, consistency is essential:
In an age when screens often replace face-to-face interaction and solitude sometimes feels more appealing than socializing, it’s easy to forget the power of human connection. But at our core, we are inherently social beings — even for introverts, connecting with people we trust can help ease stress. It’s another science-backed solution for many of life's troubles.
Behind every heartfelt chat, every shared laugh, and even every good cry session, there are neurochemical reactions taking place.
Building and maintaining genuine connections isn't about quantity — it’s about quality. Embracing authentic connections involves a few key practices:
Based on the 5 approaches we discussed, here are some easy ways to start incorporating booze-free stress busting activities into your life:
In the words of Frank Herbert, “The mind can go either direction under stress — toward positive or toward negative: on or off. Think of it as a spectrum whose extremes are unconsciousness at the negative end and hyperconsciousness at the positive end. The way the mind will lean under stress is strongly influenced by training.”
In the grand scheme of things, stress is inevitable. But with these tools in your arsenal, you can navigate life's challenges without leaning on booze. Remember, every moment is an opportunity to choose wellness!
In the words of actress Lily Tomlin, “Reality is the leading cause of stress among those in touch with it.” Stress is simply a part of life — there’s no way around it.
We've all had those days when we feel the weight of the world on our shoulders, and reaching for a glass of wine or beer seems like the quickest way to unwind. But what if there’s another option? Let’s explore five science-backed ways to deal with stress without booze!
Why do we so often feel the urge to drink after a stressful day? When we consume alcohol, it may initially feel like a great stress-reliever. We might feel relaxed or even euphoric, and our inhibitions might decrease.
The reason is neurochemical: alcohol boosts dopamine levels in the brain, along with sending a floor of other feel-good chemicals through our bodies and numbing anxiety and pain by acting as a central nervous system depressant.
However, this booze/relaxation relationship isn't as straightforward as it seems. While booze might offer a temporary escape, in the long run, it can actually amplify stress and anxiety. Here’s why relying on alcohol to relieve stress becomes counterproductive:
When tackling stress in a healthy way, two basic types of approach can help. The first is internal; it involves tapping into our own resources through practices such as deep breathing, mindfulness, or sound healing meditations. In the words of poet Suzy Kassem, “First apply within / To discover the world / within you.”
Other methods call for rearranging the external landscape of our lives to make room for stress-busting pursuits and experiences. The time-tested favorites, exercise and social activities, are both great ones to try.
Let’s explore the five ways to break the stress cycle in more detail!
Ever felt that instant relief when you take a deep breath? Deep breathing exercises have been scientifically proven to activate the body's natural relaxation response by increasing the supply of oxygen to the brain and stimulating the parasympathetic nervous system.
Sometimes called diaphragmatic breathing or belly breathing, deep breathing is more than just a simple inhale-exhale routine — it’s a bridge between the body and mind. When we breathe deeply, we’re using our diaphragm, a dome-shaped muscle at the base of the lungs. Unlike shallow chest breathing, deep breathing encourages full oxygen exchange, which helps rid the body of carbon dioxide and other waste products.
As we adopt this style of breathing, several science-backed benefits emerge:
While it's a great tool for stress relief, deep breathing offers other benefits, too:
It's surprisingly easy to weave deep breathing into your daily routine:
More than a health fad, meditation has ancient roots and is backed by modern science. In our hectic lives, it can be a lifeline that allows us to tap into the power of simply observing life around us without getting caught up in mental “chatter” or external stimuli.
Meditation isn't one-size-fits-all. Various styles cater to different needs:
Decades of research affirm the transformative potential of meditation. Here are some of the science-backed benefits:
Starting a meditation practice is simpler than you think:
From the whisper of leaves rustling in the breeze to the soothing hum of ocean waves, sound has a profound impact on our psyche. But did you know that sound can be intentionally harnessed to foster healing and well-being? Sound healing is an age-old practice now gaining momentum in wellness circles.
Ever felt the goosebumps when listening to a beautiful piece of music? That’s sound healing in action! This ancient practice uses instruments or vocals to balance our energy — and there’s science behind it!
Sound healing is grounded in the principle that everything in the universe, including our body, vibrates at specific frequencies. While stress, trauma, and illness can disrupt our natural vibrational balance, sound healing aims to realign these frequencies and restore harmony.
There are diverse sound healing tools and practices that incorporate the science of frequencies:
“Exercise” might conjure images of sweaty gym sessions, heavy weights, or marathon runs. But you don’t have to run a marathon! Even a brisk walk around the block can do wonders — and it’s also backed by science.
Here’s what happens in the body and brain when you get moving:
You don't need a gym membership to reap the benefits of physical activity. All kinds of activities will do the trick:
To truly harness the benefits of exercise, consistency is essential:
In an age when screens often replace face-to-face interaction and solitude sometimes feels more appealing than socializing, it’s easy to forget the power of human connection. But at our core, we are inherently social beings — even for introverts, connecting with people we trust can help ease stress. It’s another science-backed solution for many of life's troubles.
Behind every heartfelt chat, every shared laugh, and even every good cry session, there are neurochemical reactions taking place.
Building and maintaining genuine connections isn't about quantity — it’s about quality. Embracing authentic connections involves a few key practices:
Based on the 5 approaches we discussed, here are some easy ways to start incorporating booze-free stress busting activities into your life:
In the words of Frank Herbert, “The mind can go either direction under stress — toward positive or toward negative: on or off. Think of it as a spectrum whose extremes are unconsciousness at the negative end and hyperconsciousness at the positive end. The way the mind will lean under stress is strongly influenced by training.”
In the grand scheme of things, stress is inevitable. But with these tools in your arsenal, you can navigate life's challenges without leaning on booze. Remember, every moment is an opportunity to choose wellness!
Let’s unravel the mystery of why sadness leads us to crave alcohol. Explore brain science, bust alcohol myths, and embrace healthier ways to handle our blues!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Movies and TV shows often feature characters drowning their sorrows in the bottle. The Marvelous Mrs. Maisel starts off with Midge going on a massive drinking binge after her husband leaves her. Ironically, this lands her in a comedy club and launches her career — but remember, that’s fiction.
I’m real life, booze rarely makes a sad situation better. So why are we drawn to it when we’re feeling blue? Let’s explore the connection between sadness and alcohol cravings.
It sounds so simple, doesn’t it? “I’m sad.” But despite its apparent simplicity, sadness is a complex emotion. Understanding how it works might not alleviate the feeling, but it can provide insights into how we respond to it. Here's what happens in our brain when we feel sad.
When sadness kicks in, the brain tries to get rid of it and nudges us towards things that might ease discomfort. Alcohol might provide a temporary illusion of relief, but that's all it is, an illusion! At best, it’s only a Band-Aid solution that doesn’t address the actual source of sadness. Here is what’s behind the illusion:
Alcohol doesn't mend a broken heart or solve any problems. It might make us feel better momentarily, but it soon wears off, often leaving us worse off than before. Here’s why:
Things get even more messy when we throw clinical depression into the mix. The neurotransmitter imbalance created by alcohol has an even more drastic effect in people with this condition, since lower serotonin levels already come with the territory.
Alcohol can also interfere with the effectiveness of antidepressant drugs and might even lead to dangerous side effects. Therapy — another way of treating depression — can also become less effective, since it requires introspection and clear thinking, both of which can be clouded by alcohol.
Chronic alcohol consumption can also lead to a breakdown in personal relationships, job losses, or other significant life challenges. These situations can further contribute to feelings of worthlessness or hopelessness often associated with clinical depression.
The next time sadness knocks on your door and brings along that pesky craving for alcohol, remember, you've got the knowledge, the tools, and the strength to say "Not today!" It's a journey, and every step away from that bottle is a step towards a happier, healthier you. You've got this!
Movies and TV shows often feature characters drowning their sorrows in the bottle. The Marvelous Mrs. Maisel starts off with Midge going on a massive drinking binge after her husband leaves her. Ironically, this lands her in a comedy club and launches her career — but remember, that’s fiction.
I’m real life, booze rarely makes a sad situation better. So why are we drawn to it when we’re feeling blue? Let’s explore the connection between sadness and alcohol cravings.
It sounds so simple, doesn’t it? “I’m sad.” But despite its apparent simplicity, sadness is a complex emotion. Understanding how it works might not alleviate the feeling, but it can provide insights into how we respond to it. Here's what happens in our brain when we feel sad.
When sadness kicks in, the brain tries to get rid of it and nudges us towards things that might ease discomfort. Alcohol might provide a temporary illusion of relief, but that's all it is, an illusion! At best, it’s only a Band-Aid solution that doesn’t address the actual source of sadness. Here is what’s behind the illusion:
Alcohol doesn't mend a broken heart or solve any problems. It might make us feel better momentarily, but it soon wears off, often leaving us worse off than before. Here’s why:
Things get even more messy when we throw clinical depression into the mix. The neurotransmitter imbalance created by alcohol has an even more drastic effect in people with this condition, since lower serotonin levels already come with the territory.
Alcohol can also interfere with the effectiveness of antidepressant drugs and might even lead to dangerous side effects. Therapy — another way of treating depression — can also become less effective, since it requires introspection and clear thinking, both of which can be clouded by alcohol.
Chronic alcohol consumption can also lead to a breakdown in personal relationships, job losses, or other significant life challenges. These situations can further contribute to feelings of worthlessness or hopelessness often associated with clinical depression.
The next time sadness knocks on your door and brings along that pesky craving for alcohol, remember, you've got the knowledge, the tools, and the strength to say "Not today!" It's a journey, and every step away from that bottle is a step towards a happier, healthier you. You've got this!
