Explore the complex reputation of gin in our latest blog — learn about the risks and get tips to stay safe!
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!
Gin has a reputation as a tough, gritty drink. In 1984, George Orwell described the fictional “Victory Gin” in colorful terms (it’s fantasy, of course, but still sounds a lot like the real thing): “The Victory Gin was like nitric acid … in swallowing it one had the sensation of being hit on the back of the head with a rubber club. The next moment, however, the burning in his belly died down and the world began to look more cheerful.”
Now, while most gin drinkers probably wouldn’t describe their beverage of choice quite this harshly, real-life gin has a pretty serious dark side. So, what is gin, exactly? Where do the myths about gin’s supposed benefits come from? And what are gin’s disadvantages? Let’s find out more.
Gin is a distilled alcoholic drink — a “spirit” along the lines of whiskey, vodka, or rum. Like other spirits, it’s made through a two-step process of fermentation and distillation. Juniper berries used in the second step of gin production give it its unique trademark flavor.
The characteristic gin flavors — the juniper berry and other botanicals, such as coriander, licorice, or angelica root — are added during the distillation process. As American University chemistry professor Matt Hartings explained in Chemistry World, “These all combine to give a piney, woody, peppery, citrusy, woody, spicy and mentholy taste … How flavor molecules interact with your sensory system completely changes based on what they’re present with. Going from one gin to the next, you’re going to get those hints of juniper slightly differently depending on what other botanicals they’re mixed with.“
There are two primary methods of infusion: steeping and vapor infusion. The first is a lot like steeping tea: botanicals are soaked in the spirit for 24 hours to several days. Vapor infusion, on the other hand, happens when the botanicals are placed in a basket over the still, allowing alcohol vapors to pass through and soak in the characteristic flavors along the way.
Gin manufacturers famously keep their recipes close to the vest, and the exact ratios of botanicals are often a trade secret. A Chemistry World article explores the science of gin distillation and features an interview with Sam Carter, a senior brand ambassador for the Bombay Spirits Company. Carter writes, “Our master botanicalist is the only person that knows the recipe for all of our gins. He gets all the botanicals sent to him in Geneva, he then divides them into the right ratio and sends us the boxes of botanicals ready to load into the infuser basket.”
As a result, different types of gin have distinct flavor profiles. These are some of the big names:
As for the nutritional components of gin, 1 shot (1.5 fluid ounces) contains about 97 calories. Gin doesn’t contain any sugars, fats, proteins, or other nutrients, and the calories come from the ethanol itself. This is true for most gin varieties, although the situation changes if we’re talking about mixed drinks. In that case, the calorie count can skyrocket.
There are many myths around gin, some centering on its supposed benefits. The idea of gin as a health beverage goes way back to the 18th century. That’s when it was first marketed as a health drink and embraced as a cheap alternative to brandy, becoming especially popular in England.
This marketing quickly exploded, leading to the notorious “gin craze” in England. According to Daniel Defoe, "the Distillers have found out a way to hit the palate of the Poor, by their new fashion'd compound Waters called Geneva, so that the common People seem not to value the French-brandy as usual, and even not to desire it."
According to a Historic UK article, “Mother’s Ruin,” “Much of the gin was drunk by women … children were neglected, daughters were sold into prostitution, and wet nurses gave gin to babies to quieten them … People would do anything to get gin … a cattle drover sold his eleven-year-old daughter to a trader for a gallon of gin, and a coachman pawned his wife for a quart bottle.”
The disarray led to the Gin Acts of 1736 and 1751, with William Hogarth's engraving Gin Lane capturing the spirit of the gin craze. In 1736, Bishop Thomas Wilson argued that gin produced a "drunken ungovernable set of people,” and it took years for the affected communities to regain a sense of normalcy.
While the gin craze is deep in the past, many myths about the “benefits of gin” persist to this day, in spite of the fact that they are dubious at best. Let’s explore some of the main ones to answer the question, “Is gin good for health?”
There has been an idea floating around that juniper berries give gin health-boosting benefits. And while juniper berries do indeed have antioxidant properties, those benefits are all but obliterated by the gin production process. So, while the sought-after botanical flavors remain in the mix, the health benefits are pretty much completely lost.
Another supposed “advantage” of gin is the idea that gin and tonic will prevent malaria. Rest assured this is not the case! The myth comes from the practice of giving gin and tonic to soldiers to make quinine treatment for malaria more palatable.
Finally, the idea that gin is a healthier option because it has fewer calories (64 per fluid ounce) might be true to some degree. However, once we add mixers, it becomes a whole different story. Even tonic water — in spite of masquerading as calorie-free seltzer and sounding almost like a health drink — is anything but low-cal. In fact, one can of tonic has about 124 calories, bringing a gin and tonic up to about 140 calories per serving. While that is on the low side, it’s definitely not calorie-free.
With an alcohol content of 80 proof (40% alcohol by volume), gin is one of the stronger drinks out there. The effects of drinking too much gin are similar to those of overdoing any alcoholic beverage.
In the short term, drinking too much alcohol (including gin, which is particularly easy to overdo since its clear appearance and medicinal smell can make it seem like a health tonic) leads to a number of possible problems. Our cognitive abilities take a hit, and we are more likely to say or do something we regret later. We’re more prone to accidents and more likely to wake up with a nasty hangover. And if we really overdo it, we could end up with symptoms such as nausea, vomiting, and even alcohol poisoning.
In the long term, we’re looking at a number of possible health issues:
Recently, a resurgence in gin’s popularity has brought many new, flavored, “user-friendly” varieties on the market — some of them potentially more problematic because they are targeted largely at the younger crowd.
A 2018 article in The Guardian discussed berry-infused “pink gin” with British bartender Jack Wakelin, who complained about the sudden commercialization of the drink: “It’s gone bonkers … We get people in all the time asking: ‘What gins do you have?’ It’s an obsession.” The new gins — flavored with “everything from marshmallow root to cocoa” — are edging way too close to liqueur territory for the comfort of purists.
However, there are other concerns regarding “pink gin” and its flavored relatives. The image makeover makes them appear innocuous despite their very high alcohol content, which tends to get masked by the flavors. The problem is similar to one many people have pointed out regarding Smirnoff Ice, Mike’s Hard Lemonade, and the like: all of them look like sugary sodas, but in reality they’re very far from that (except for the sweeteners part, because these drinks do tend to be loaded with them).
If you’re trying to watch your alcohol intake (or maybe even quit entirely), congrats! You’re making a great choice, and you’re on your way to being a healthier, happier version of yourself. In the meantime, here are some tips to make the journey a bit easier:
In the end, it’s all about being mindful of our intentions and habits around alcohol. Is gin good for health? No, not really. Is it much worse than other types of alcohol? Not unless we go overboard — a caution that applies to most types of alcohol, especially hard liquors. It helps to approach the process of reexamining our relationship with alcohol with curiosity instead of judgment. After all, there’s so much to discover in the world beyond booze, and we’re here to cheer you on as you continue your journey.
Gin has a reputation as a tough, gritty drink. In 1984, George Orwell described the fictional “Victory Gin” in colorful terms (it’s fantasy, of course, but still sounds a lot like the real thing): “The Victory Gin was like nitric acid … in swallowing it one had the sensation of being hit on the back of the head with a rubber club. The next moment, however, the burning in his belly died down and the world began to look more cheerful.”
Now, while most gin drinkers probably wouldn’t describe their beverage of choice quite this harshly, real-life gin has a pretty serious dark side. So, what is gin, exactly? Where do the myths about gin’s supposed benefits come from? And what are gin’s disadvantages? Let’s find out more.
Gin is a distilled alcoholic drink — a “spirit” along the lines of whiskey, vodka, or rum. Like other spirits, it’s made through a two-step process of fermentation and distillation. Juniper berries used in the second step of gin production give it its unique trademark flavor.
The characteristic gin flavors — the juniper berry and other botanicals, such as coriander, licorice, or angelica root — are added during the distillation process. As American University chemistry professor Matt Hartings explained in Chemistry World, “These all combine to give a piney, woody, peppery, citrusy, woody, spicy and mentholy taste … How flavor molecules interact with your sensory system completely changes based on what they’re present with. Going from one gin to the next, you’re going to get those hints of juniper slightly differently depending on what other botanicals they’re mixed with.“
There are two primary methods of infusion: steeping and vapor infusion. The first is a lot like steeping tea: botanicals are soaked in the spirit for 24 hours to several days. Vapor infusion, on the other hand, happens when the botanicals are placed in a basket over the still, allowing alcohol vapors to pass through and soak in the characteristic flavors along the way.
Gin manufacturers famously keep their recipes close to the vest, and the exact ratios of botanicals are often a trade secret. A Chemistry World article explores the science of gin distillation and features an interview with Sam Carter, a senior brand ambassador for the Bombay Spirits Company. Carter writes, “Our master botanicalist is the only person that knows the recipe for all of our gins. He gets all the botanicals sent to him in Geneva, he then divides them into the right ratio and sends us the boxes of botanicals ready to load into the infuser basket.”
As a result, different types of gin have distinct flavor profiles. These are some of the big names:
As for the nutritional components of gin, 1 shot (1.5 fluid ounces) contains about 97 calories. Gin doesn’t contain any sugars, fats, proteins, or other nutrients, and the calories come from the ethanol itself. This is true for most gin varieties, although the situation changes if we’re talking about mixed drinks. In that case, the calorie count can skyrocket.
There are many myths around gin, some centering on its supposed benefits. The idea of gin as a health beverage goes way back to the 18th century. That’s when it was first marketed as a health drink and embraced as a cheap alternative to brandy, becoming especially popular in England.
This marketing quickly exploded, leading to the notorious “gin craze” in England. According to Daniel Defoe, "the Distillers have found out a way to hit the palate of the Poor, by their new fashion'd compound Waters called Geneva, so that the common People seem not to value the French-brandy as usual, and even not to desire it."
According to a Historic UK article, “Mother’s Ruin,” “Much of the gin was drunk by women … children were neglected, daughters were sold into prostitution, and wet nurses gave gin to babies to quieten them … People would do anything to get gin … a cattle drover sold his eleven-year-old daughter to a trader for a gallon of gin, and a coachman pawned his wife for a quart bottle.”
The disarray led to the Gin Acts of 1736 and 1751, with William Hogarth's engraving Gin Lane capturing the spirit of the gin craze. In 1736, Bishop Thomas Wilson argued that gin produced a "drunken ungovernable set of people,” and it took years for the affected communities to regain a sense of normalcy.
While the gin craze is deep in the past, many myths about the “benefits of gin” persist to this day, in spite of the fact that they are dubious at best. Let’s explore some of the main ones to answer the question, “Is gin good for health?”
There has been an idea floating around that juniper berries give gin health-boosting benefits. And while juniper berries do indeed have antioxidant properties, those benefits are all but obliterated by the gin production process. So, while the sought-after botanical flavors remain in the mix, the health benefits are pretty much completely lost.
Another supposed “advantage” of gin is the idea that gin and tonic will prevent malaria. Rest assured this is not the case! The myth comes from the practice of giving gin and tonic to soldiers to make quinine treatment for malaria more palatable.
Finally, the idea that gin is a healthier option because it has fewer calories (64 per fluid ounce) might be true to some degree. However, once we add mixers, it becomes a whole different story. Even tonic water — in spite of masquerading as calorie-free seltzer and sounding almost like a health drink — is anything but low-cal. In fact, one can of tonic has about 124 calories, bringing a gin and tonic up to about 140 calories per serving. While that is on the low side, it’s definitely not calorie-free.
With an alcohol content of 80 proof (40% alcohol by volume), gin is one of the stronger drinks out there. The effects of drinking too much gin are similar to those of overdoing any alcoholic beverage.
In the short term, drinking too much alcohol (including gin, which is particularly easy to overdo since its clear appearance and medicinal smell can make it seem like a health tonic) leads to a number of possible problems. Our cognitive abilities take a hit, and we are more likely to say or do something we regret later. We’re more prone to accidents and more likely to wake up with a nasty hangover. And if we really overdo it, we could end up with symptoms such as nausea, vomiting, and even alcohol poisoning.
In the long term, we’re looking at a number of possible health issues:
Recently, a resurgence in gin’s popularity has brought many new, flavored, “user-friendly” varieties on the market — some of them potentially more problematic because they are targeted largely at the younger crowd.
A 2018 article in The Guardian discussed berry-infused “pink gin” with British bartender Jack Wakelin, who complained about the sudden commercialization of the drink: “It’s gone bonkers … We get people in all the time asking: ‘What gins do you have?’ It’s an obsession.” The new gins — flavored with “everything from marshmallow root to cocoa” — are edging way too close to liqueur territory for the comfort of purists.
However, there are other concerns regarding “pink gin” and its flavored relatives. The image makeover makes them appear innocuous despite their very high alcohol content, which tends to get masked by the flavors. The problem is similar to one many people have pointed out regarding Smirnoff Ice, Mike’s Hard Lemonade, and the like: all of them look like sugary sodas, but in reality they’re very far from that (except for the sweeteners part, because these drinks do tend to be loaded with them).
If you’re trying to watch your alcohol intake (or maybe even quit entirely), congrats! You’re making a great choice, and you’re on your way to being a healthier, happier version of yourself. In the meantime, here are some tips to make the journey a bit easier:
In the end, it’s all about being mindful of our intentions and habits around alcohol. Is gin good for health? No, not really. Is it much worse than other types of alcohol? Not unless we go overboard — a caution that applies to most types of alcohol, especially hard liquors. It helps to approach the process of reexamining our relationship with alcohol with curiosity instead of judgment. After all, there’s so much to discover in the world beyond booze, and we’re here to cheer you on as you continue your journey.
Art therapy is a healthy distraction and improves our mental well-being. Check out our latest blog to learn how art therapy works and how to use it in 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 a space where the commotion of recovery meets the calm of creation, where the struggle with our relationship with alcohol is met not with resistance but with expression. In this sanctuary, paintbrushes replace bottles, and canvases become bridges to healing. This is the realm of art therapy, a holistic and innovative approach to treating alcohol use disorder.
This form of therapy is used to address a variety of mental health issues, and can be extremely beneficial for those of us who find it difficult to articulate their experiences and emotions through words alone. Let’s explore how the power of artistic expression can unlock new pathways to sobriety and offer an alternative approach to overcoming alcohol use disorder.
Art therapy is a therapeutic practice that utilizes art rather than more traditional forms of therapy such as talk therapy to facilitate expression and resolution of our feelings and thoughts. Formal art therapy is facilitated by a licensed therapist who uses prompts that we carry out creatively to help us work through difficult emotions or thoughts.
Just as some of us are more visual learners while others are more auditory, we may also benefit from different approaches to recovery. For those of us who feel we can’t fully express ourselves through language, art therapy might be worth exploring. Like talk therapy, art therapy has many positive mental and emotional benefits. But, does this approach work for substance use disorder recovery?
Substance abuse recovery, or more aptly referred to as substance use disorder (SUD) recovery, involves overcoming physical and neurological dependence on a substance. When we remove the substance from our life, our brain and body have to adjust, which can be physically and emotionally demanding.
Art therapy kills two birds with one stone. We can address the root causes of our substance use while enjoying a creative outlet. Just like talk therapy, art therapy can help us identify our triggers and develop positive coping skills to overcome them.
At the same time, art is a creative pursuit that serves as a healthy distraction. Research shows that art therapy can boost our mood and improve our mental well-being, which also benefits our physical health. This can have positive effects on withdrawal and cravings and reduce the risk of relapse.
The strengths of art therapy, such as promoting self-discovery, serving as distraction, and addressing root causes of our behaviors explains why art therapy for addiction can be so beneficial for SUD recovery.
To get your creative juices flowing, here are some prompts to get you started on a path to expression and healing:
The options are endless, but hopefully these ideas will get you started and serve as the bridge to a healthier future!
Art therapy has many positive benefits that extend even beyond recovery. Here some things to look forward to:
As we can see, art therapy has positive effects on many aspects of recovery and different facets of our life. Let’s see how we can integrate these skills outside of art therapy and addiction recovery to support us in transforming our life.
Like with other forms of therapy, we can use techniques of art therapy outside of a treatment setting to support our recovery.
The skills of art therapy can be transformative inside and outside of a formal treatment setting. Now that we know what they are, we can utilize them to support our journey to a brighter, more colorful life.
The unique approach of art therapy has the power to transform our journey to sobriety into a deeply personal and creative process. Through creation, we find new ways to express our struggles, hopes, and triumphs, discovering a part of ourselves that we may not be able to put into words. Art therapy offers a holistic path to healing that provides a safe space for self-exploration and healing. So, as we develop a healthier relationship with alcohol and chart a new path towards a healthier, happier life, a brush and canvas can be powerful allies.
Imagine a space where the commotion of recovery meets the calm of creation, where the struggle with our relationship with alcohol is met not with resistance but with expression. In this sanctuary, paintbrushes replace bottles, and canvases become bridges to healing. This is the realm of art therapy, a holistic and innovative approach to treating alcohol use disorder.
This form of therapy is used to address a variety of mental health issues, and can be extremely beneficial for those of us who find it difficult to articulate their experiences and emotions through words alone. Let’s explore how the power of artistic expression can unlock new pathways to sobriety and offer an alternative approach to overcoming alcohol use disorder.
Art therapy is a therapeutic practice that utilizes art rather than more traditional forms of therapy such as talk therapy to facilitate expression and resolution of our feelings and thoughts. Formal art therapy is facilitated by a licensed therapist who uses prompts that we carry out creatively to help us work through difficult emotions or thoughts.
Just as some of us are more visual learners while others are more auditory, we may also benefit from different approaches to recovery. For those of us who feel we can’t fully express ourselves through language, art therapy might be worth exploring. Like talk therapy, art therapy has many positive mental and emotional benefits. But, does this approach work for substance use disorder recovery?
Substance abuse recovery, or more aptly referred to as substance use disorder (SUD) recovery, involves overcoming physical and neurological dependence on a substance. When we remove the substance from our life, our brain and body have to adjust, which can be physically and emotionally demanding.
Art therapy kills two birds with one stone. We can address the root causes of our substance use while enjoying a creative outlet. Just like talk therapy, art therapy can help us identify our triggers and develop positive coping skills to overcome them.
At the same time, art is a creative pursuit that serves as a healthy distraction. Research shows that art therapy can boost our mood and improve our mental well-being, which also benefits our physical health. This can have positive effects on withdrawal and cravings and reduce the risk of relapse.
The strengths of art therapy, such as promoting self-discovery, serving as distraction, and addressing root causes of our behaviors explains why art therapy for addiction can be so beneficial for SUD recovery.
To get your creative juices flowing, here are some prompts to get you started on a path to expression and healing:
The options are endless, but hopefully these ideas will get you started and serve as the bridge to a healthier future!
Art therapy has many positive benefits that extend even beyond recovery. Here some things to look forward to:
As we can see, art therapy has positive effects on many aspects of recovery and different facets of our life. Let’s see how we can integrate these skills outside of art therapy and addiction recovery to support us in transforming our life.
Like with other forms of therapy, we can use techniques of art therapy outside of a treatment setting to support our recovery.
The skills of art therapy can be transformative inside and outside of a formal treatment setting. Now that we know what they are, we can utilize them to support our journey to a brighter, more colorful life.
The unique approach of art therapy has the power to transform our journey to sobriety into a deeply personal and creative process. Through creation, we find new ways to express our struggles, hopes, and triumphs, discovering a part of ourselves that we may not be able to put into words. Art therapy offers a holistic path to healing that provides a safe space for self-exploration and healing. So, as we develop a healthier relationship with alcohol and chart a new path towards a healthier, happier life, a brush and canvas can be powerful allies.
Positive thinking in recovery is key! Learn how to reframe negative thinking in addiction recovery and handle criticism with grace 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 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!
The characters on Seinfeld are fountains of criticism and negativity of all types. Whenever someone else criticizes or ridicules him (which happens often), George Constanza all but explodes in anger and resentment, one time to the point of driving across the country just to deliver a comeback to a sarcastic quip a coworker makes about his lunch choice. Another time, George is determined to receive his “apology” from his newly sober friend working the 12 Steps of AA. When the friend moves on to the next step and George still hasn’t gotten his amends for a perceived slight, he confronts him and demands that his sponsor “hold him back.” Instead, the sponsor judiciously takes him to a much-needed Rageaholics Anonymous meeting. (Yes, that’s a real thing.)
This is TV, of course, and real life is more complex. But the examples above illustrate types of criticism and negativity that are important to consider on our alcohol journey. How does negative thinking in addiction recovery affect us? How do we separate constructive criticism from the toxic kind? And where can we find some sobriety encouragement when plagued by self-criticism or negativity directed at our recovery approach? Let’s dig deeper!
Criticism as such isn’t necessarily “bad” or negative. Occasionally, people are just being jerks, and other times criticism might be warranted, whether it’s coming from someone else or from our own “inner critic.” The key is in how we respond to all of it and make it work for us rather than against us.
Let’s look at four types of criticism and see how we can respond to each one in ways that benefit rather than hinder our recovery.
“An acquaintance merely enjoys your company, a fair-weather companion flatters when all is well, a true friend has your best interests at heart and the pluck to tell you what you need to hear.” ― E.A. Bucchianeri, Brushstrokes of a Gadfly
Sometimes, friends, family members, or even strangers might point out something about the way we’re living life that’s not serving us well. Here are the hallmarks:
The best thing to do about this kind of criticism is to see it as an opportunity to grow and change. Here’s how Winston Churchill put it in his 1939 New Statesman interview:
“Criticism may not be agreeable, but it is necessary. It fulfills the same function as pain in the human body; it calls attention to the development of an unhealthy state of things. If it is heeded in time, danger may be averted; if it is suppressed, a fatal distemper may develop.”
Neuroscience insight: Scientist Donald Hebb discovered that “neurons that fire together, wire together.” This applies to criticism as well, both constructive and toxic. Whatever way we or others talk to ourselves, our brain adapts to these thoughts. We can look at constructive criticism as a window of opportunity, a way to activate brain areas involved in problem solving and innovation, rather than as something negative, and the brain will respond in a more positive way.
“Any fool can criticize, complain, and condemn — and most fools do.” ― Dale Carnegie, How to Win Friends and Influence People
Nonconstructive criticism, on the other hand, is a different story:
The worst part? This “toxic” type of criticism can become the breeding ground for negative thinking in recovery. Spurred on by “negativity bias,” (which we’ll talk about later) we might get discouraged, decide that recovery is too hard, and ditch our efforts to change altogether. Sadly, nonconstructive criticism can also be a recipe for relapse.
What can we do about it? We’ll talk strategy in more detail later on, but for now let’s consider the “notice, shift, rewire” technique. Once again, it comes down to harnessing neuroplasticity — our brain’s remarkable ability to change itself. Just as it helps us make necessary changes as a result of constructive criticism, it helps us reframe and rewire our own response to unwarranted negativity.
The gist of “notice, shift, and rewire”? It’s pretty much all in the name. As you probably guessed, there are three steps:
Neuroscience insight: Nonconstructive criticism activates the brain’s threat response, making it harder to remain calm and think clearly. Knowing this reaction helps us spot nonconstructive criticism and helps not internalize it.
It’s worth taking a deeper look into why nonconstructive criticism — the kind that fosters negativity — is so toxic. Don’t get discouraged, though — we’ve got lots of tips on how to shift to a positive mindset!
Did you know that we’re actually biologically wired for “negative” thinking to some degree? This relic of our evolutionary past — once essential to our survival — is known as the “negativity bias.”
Back in the day, it was meant to protect us: if a group of prehistoric neighbors woke us up by banging on the walls of our cave, it wouldn’t behoove us to assume they were coming to say hello or borrow a coconut.
These days, however, the negativity bias that some of us have doesn’t always serve us well. It makes us assume the worst when someone doesn’t accept our Facebook friend request, think we’ll never succeed when a job interview doesn’t end in an offer, or fear the worst when waiting for our test results from the doctor.
Even worse? Negativity impacts our brain and sends us into “stress mode,” which takes a toll — even if things turn out well. In the words of neuroscientist Rick Hanson, “Your brain is like Velcro for negative experiences and Teflon for positive ones.”
Here’s how negative thoughts affect you:
Now that we have an idea about how negativity affects us, let’s take a closer look at how it can impact our recovery.
“You can get the monkey off your back, but the circus never leaves town.” ― Anne Lamott, Grace (Eventually): Thoughts on Faith
The negative effects of nonconstructive criticism can be especially toxic to our recovery efforts. It’s important to recognize it for what it is, so we can find sobriety encouragement!
We’ve done the hard part — we put down that glass (or bottle, or pitcher, or soup thermos we were hiding booze in). But even though the “monkey is off our back,” the “circus” — those around us who might criticize our recovery, question the changes we’ve made, or challenge our approach — is still in town.
This type of negativity can come from a number of different directions, but one thing is almost always true: it’s usually about them, not about us. Here are some examples:
Remember, people who truly care about our well-being and are comfortable with their own relationship with alcohol will never challenge us in this way. That said, it’s always good to keep an open mind — many people might mean well but not realize that what they’re saying is having a negative effect. We’re all human!
The main problem with recovery-related criticism? It tends to be super triggering. It can activate the amygdala, leading to heightened stress and potentially increased cravings. But there are lots of ways to counter it with some handy neuroscience-based techniques. We’ll take a closer look at one in particular, known as cognitive behavioral therapy (CBT).
CBT uses what’s known as cognitive reframing. To learn more about CBT, take a look at “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” For now, here’s what you need to know:
See what we did here? We just reframed two thoughts with one cognitive behavioral “stone.” We’re left feeling better about ourselves, and we reduced our alcohol cravings in one go!
“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” ― Louise L. Hay, You Can Heal Your Life
Just like other types of criticism, not all self-criticism is bad — sometimes realizing that we’ve gotten off track is exactly what we need to switch gears and make necessary changes in our life.
However, sometimes negativity is like an addiction in itself. When we criticize ourselves in a way that’s unhelpful, the brain networks that are activated resemble those involved in habits and addictions:
But don’t despair — there’s plenty we can do to get our own thoughts to work for us rather than against us.
Self-criticism can be detrimental, increasing stress and reducing motivation. However, practicing self-compassion helps rewire your brain for positivity and resilience!
First things first: self-compassion isn’t self-pity. Rather than saying, “Woe is me,” it’s all about “I matter.” And we do! Plus, acknowledging that we deserve to be treated with respect and having empathy for ourselves when facing negativity are science-backed ways to feel better. Self-compassion practices activate feel-good hormones in the brain, reducing stress and promoting emotional resilience.
We can practice self-compassion by treating ourselves with the same kindness we would offer a friend. Acknowledge your efforts and progress in recovery, even if others don't. Positive affirmations can work wonders to foster self-compassion! It might seem cheesy at first, but if we stick with it, repeating phrases like “I am doing my best” or “I am worthy of love and respect” helps dissolve the negativity and reprogram our mind.
Finally, let’s look at some more ways to foster positive thinking in recovery in general. Remember, we’re not talking about “toxic positivity” here (only adopting positive emotions and never acknowledging negative ones). Acknowledging areas for improvement in our thought patterns is key as well, as long as we approach them with compassion. Time for some sobriety encouragement!
Mindfulness — the practice of being in the moment in a state of nonjudgmental awareness — is a gold mine when it comes to positive thinking in recovery. From the brain’s perspective, mindfulness has the opposite effect of negative criticism (whatever its source might be). To learn more, check out “Can Mindfulness Techniques Relieve Anxiety?” For now, here’s the gist:
Ready to try it? It’s easier than you might think. Simply sit in silence for a few minutes, observing your breath. Congrats — you just meditated and practiced mindfulness!
To build a solid recovery, we need a team behind us. Every challenging project is easier with a solid team behind us, and recovery is no different! Plus, there’s science behind it! Positive social interactions increase oxytocin levels, which promote feelings of trust and emotional bonding.
Want more information? Check out “Types of Social Support and How They Work” for a deep dive.
In the end, we can learn a lot from criticism. Constructive criticism, when viewed as feedback, can enhance neural plasticity and learning. And nonconstructive criticism (or any comments that foster negative thinking in addiction recovery) can make it easier to separate who’s truly on our support team from those we might be better off keeping at a distance.
All in all, positive thinking in recovery is key. And here at Reframe, we’re all about positive change! We’re here to support you, help you learn how negative thoughts affect you from a scientific perspective, cheer you on when things get rough, and provide plenty of cutback or sobriety encouragement along the way. You can do it!
The characters on Seinfeld are fountains of criticism and negativity of all types. Whenever someone else criticizes or ridicules him (which happens often), George Constanza all but explodes in anger and resentment, one time to the point of driving across the country just to deliver a comeback to a sarcastic quip a coworker makes about his lunch choice. Another time, George is determined to receive his “apology” from his newly sober friend working the 12 Steps of AA. When the friend moves on to the next step and George still hasn’t gotten his amends for a perceived slight, he confronts him and demands that his sponsor “hold him back.” Instead, the sponsor judiciously takes him to a much-needed Rageaholics Anonymous meeting. (Yes, that’s a real thing.)
This is TV, of course, and real life is more complex. But the examples above illustrate types of criticism and negativity that are important to consider on our alcohol journey. How does negative thinking in addiction recovery affect us? How do we separate constructive criticism from the toxic kind? And where can we find some sobriety encouragement when plagued by self-criticism or negativity directed at our recovery approach? Let’s dig deeper!
Criticism as such isn’t necessarily “bad” or negative. Occasionally, people are just being jerks, and other times criticism might be warranted, whether it’s coming from someone else or from our own “inner critic.” The key is in how we respond to all of it and make it work for us rather than against us.
Let’s look at four types of criticism and see how we can respond to each one in ways that benefit rather than hinder our recovery.
“An acquaintance merely enjoys your company, a fair-weather companion flatters when all is well, a true friend has your best interests at heart and the pluck to tell you what you need to hear.” ― E.A. Bucchianeri, Brushstrokes of a Gadfly
Sometimes, friends, family members, or even strangers might point out something about the way we’re living life that’s not serving us well. Here are the hallmarks:
The best thing to do about this kind of criticism is to see it as an opportunity to grow and change. Here’s how Winston Churchill put it in his 1939 New Statesman interview:
“Criticism may not be agreeable, but it is necessary. It fulfills the same function as pain in the human body; it calls attention to the development of an unhealthy state of things. If it is heeded in time, danger may be averted; if it is suppressed, a fatal distemper may develop.”
Neuroscience insight: Scientist Donald Hebb discovered that “neurons that fire together, wire together.” This applies to criticism as well, both constructive and toxic. Whatever way we or others talk to ourselves, our brain adapts to these thoughts. We can look at constructive criticism as a window of opportunity, a way to activate brain areas involved in problem solving and innovation, rather than as something negative, and the brain will respond in a more positive way.
“Any fool can criticize, complain, and condemn — and most fools do.” ― Dale Carnegie, How to Win Friends and Influence People
Nonconstructive criticism, on the other hand, is a different story:
The worst part? This “toxic” type of criticism can become the breeding ground for negative thinking in recovery. Spurred on by “negativity bias,” (which we’ll talk about later) we might get discouraged, decide that recovery is too hard, and ditch our efforts to change altogether. Sadly, nonconstructive criticism can also be a recipe for relapse.
What can we do about it? We’ll talk strategy in more detail later on, but for now let’s consider the “notice, shift, rewire” technique. Once again, it comes down to harnessing neuroplasticity — our brain’s remarkable ability to change itself. Just as it helps us make necessary changes as a result of constructive criticism, it helps us reframe and rewire our own response to unwarranted negativity.
The gist of “notice, shift, and rewire”? It’s pretty much all in the name. As you probably guessed, there are three steps:
Neuroscience insight: Nonconstructive criticism activates the brain’s threat response, making it harder to remain calm and think clearly. Knowing this reaction helps us spot nonconstructive criticism and helps not internalize it.
It’s worth taking a deeper look into why nonconstructive criticism — the kind that fosters negativity — is so toxic. Don’t get discouraged, though — we’ve got lots of tips on how to shift to a positive mindset!
Did you know that we’re actually biologically wired for “negative” thinking to some degree? This relic of our evolutionary past — once essential to our survival — is known as the “negativity bias.”
Back in the day, it was meant to protect us: if a group of prehistoric neighbors woke us up by banging on the walls of our cave, it wouldn’t behoove us to assume they were coming to say hello or borrow a coconut.
These days, however, the negativity bias that some of us have doesn’t always serve us well. It makes us assume the worst when someone doesn’t accept our Facebook friend request, think we’ll never succeed when a job interview doesn’t end in an offer, or fear the worst when waiting for our test results from the doctor.
Even worse? Negativity impacts our brain and sends us into “stress mode,” which takes a toll — even if things turn out well. In the words of neuroscientist Rick Hanson, “Your brain is like Velcro for negative experiences and Teflon for positive ones.”
Here’s how negative thoughts affect you:
Now that we have an idea about how negativity affects us, let’s take a closer look at how it can impact our recovery.
“You can get the monkey off your back, but the circus never leaves town.” ― Anne Lamott, Grace (Eventually): Thoughts on Faith
The negative effects of nonconstructive criticism can be especially toxic to our recovery efforts. It’s important to recognize it for what it is, so we can find sobriety encouragement!
We’ve done the hard part — we put down that glass (or bottle, or pitcher, or soup thermos we were hiding booze in). But even though the “monkey is off our back,” the “circus” — those around us who might criticize our recovery, question the changes we’ve made, or challenge our approach — is still in town.
This type of negativity can come from a number of different directions, but one thing is almost always true: it’s usually about them, not about us. Here are some examples:
Remember, people who truly care about our well-being and are comfortable with their own relationship with alcohol will never challenge us in this way. That said, it’s always good to keep an open mind — many people might mean well but not realize that what they’re saying is having a negative effect. We’re all human!
The main problem with recovery-related criticism? It tends to be super triggering. It can activate the amygdala, leading to heightened stress and potentially increased cravings. But there are lots of ways to counter it with some handy neuroscience-based techniques. We’ll take a closer look at one in particular, known as cognitive behavioral therapy (CBT).
CBT uses what’s known as cognitive reframing. To learn more about CBT, take a look at “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” For now, here’s what you need to know:
See what we did here? We just reframed two thoughts with one cognitive behavioral “stone.” We’re left feeling better about ourselves, and we reduced our alcohol cravings in one go!
“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” ― Louise L. Hay, You Can Heal Your Life
Just like other types of criticism, not all self-criticism is bad — sometimes realizing that we’ve gotten off track is exactly what we need to switch gears and make necessary changes in our life.
However, sometimes negativity is like an addiction in itself. When we criticize ourselves in a way that’s unhelpful, the brain networks that are activated resemble those involved in habits and addictions:
But don’t despair — there’s plenty we can do to get our own thoughts to work for us rather than against us.
Self-criticism can be detrimental, increasing stress and reducing motivation. However, practicing self-compassion helps rewire your brain for positivity and resilience!
First things first: self-compassion isn’t self-pity. Rather than saying, “Woe is me,” it’s all about “I matter.” And we do! Plus, acknowledging that we deserve to be treated with respect and having empathy for ourselves when facing negativity are science-backed ways to feel better. Self-compassion practices activate feel-good hormones in the brain, reducing stress and promoting emotional resilience.
We can practice self-compassion by treating ourselves with the same kindness we would offer a friend. Acknowledge your efforts and progress in recovery, even if others don't. Positive affirmations can work wonders to foster self-compassion! It might seem cheesy at first, but if we stick with it, repeating phrases like “I am doing my best” or “I am worthy of love and respect” helps dissolve the negativity and reprogram our mind.
Finally, let’s look at some more ways to foster positive thinking in recovery in general. Remember, we’re not talking about “toxic positivity” here (only adopting positive emotions and never acknowledging negative ones). Acknowledging areas for improvement in our thought patterns is key as well, as long as we approach them with compassion. Time for some sobriety encouragement!
Mindfulness — the practice of being in the moment in a state of nonjudgmental awareness — is a gold mine when it comes to positive thinking in recovery. From the brain’s perspective, mindfulness has the opposite effect of negative criticism (whatever its source might be). To learn more, check out “Can Mindfulness Techniques Relieve Anxiety?” For now, here’s the gist:
Ready to try it? It’s easier than you might think. Simply sit in silence for a few minutes, observing your breath. Congrats — you just meditated and practiced mindfulness!
To build a solid recovery, we need a team behind us. Every challenging project is easier with a solid team behind us, and recovery is no different! Plus, there’s science behind it! Positive social interactions increase oxytocin levels, which promote feelings of trust and emotional bonding.
Want more information? Check out “Types of Social Support and How They Work” for a deep dive.
In the end, we can learn a lot from criticism. Constructive criticism, when viewed as feedback, can enhance neural plasticity and learning. And nonconstructive criticism (or any comments that foster negative thinking in addiction recovery) can make it easier to separate who’s truly on our support team from those we might be better off keeping at a distance.
All in all, positive thinking in recovery is key. And here at Reframe, we’re all about positive change! We’re here to support you, help you learn how negative thoughts affect you from a scientific perspective, cheer you on when things get rough, and provide plenty of cutback or sobriety encouragement along the way. You can do it!
Did you know that a minimalist lifestyle helps sobriety stick? Research shows that decluttering boosts dopamine and reduces cortisol levels. Learn more 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 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!
If you’re like most people, you probably have some outfits with tags still on them hanging in the closet (things don’t always look like they do in the catalog or even in the fitting room). There are probably mugs you never use sitting in the back of the kitchen cabinet, and maybe even a few cardboard boxes with stuff you never unpacked after your last move. And while it might seem innocent enough (things tend to stack up over the years, and “cleaning day” is on the books — someday), there’s more to think about here. As Joshua Becker writes in The More of Less: Finding the Life You Want Under Everything You Own, “Maybe the life you’ve always wanted is buried under everything you own!”
Becker goes on to say that “the goal of minimalism, let’s remember, is not just to own less stuff. The goal of minimalism is to unburden our lives so we can accomplish more.” And what if minimalism could also be the key to moving forward in the alcohol recovery journey? Let’s explore how a minimalist lifestyle helps sobriety, and how we can take the first step to get there.
Minimalism has gotten trendy these days. From Marie Kondo’s “KonMari” method that aims to help people simplify their lives and “spark joy,” to Instagram minimalists proudly displaying their neatly organized closets and inviting readers to “Declutterize with Dawn,” our culture is abuzz with methods to make minimalism part of our lives. But what is a minimalist approach all about? And is there evidence backing up its benefits?
In Becoming Minimalist, Joshua Becker provides this definition: “Minimalism is the intentional promotion of the things that bring you joy and the removal of those that do not.” And by “things” he doesn’t just mean the physical stuff we stash away in boxes under our bed (although those certainly contribute to the problem). Instead, minimalism is all about intentionally choosing the possessions, activities, relationships, and commitments that we allow into our lives and letting go of the rest.
As it turns out, scientific evidence supports the idea that minimalism works. It comes to this: the brain loves efficiency. When we get rid of clutter in our physical environment, we also “clean up” our mind by reducing cognitive load — the information that our brain is busy processing whether or not we’re aware of it. Getting rid of unnecessary stuff also paves the way for new habits to take root. And yes — it can make the recovery process easier and help sobriety stick.
What does minimalism have to do with recovery? As it turns out, quite a bit. For one thing, decluttering our space (as well as our schedule) has some direct neurological benefits that give our alcohol recovery momentum and help our brain heal from the aftermath of booze. Moreover, choosing to add things to our life with intention is very much in line with the kind of mindset we need in order to ditch habits that no longer serve us.
As humans, we have a natural drive to pursue what makes us feel good while avoiding pain. From the neuroscience perspective, this pleasure-seeking tendency is powered by the dopamine-driven reward system that evolved to keep habits alive to ensure our survival. When we’re accepted by our peers, find a romantic partner, or eat a nutritious meal, we’re rewarded by a boost of dopamine — the reward neurotransmitter that makes us feel good and keeps us coming back for more.
Unfortunately, the reward circuit is notoriously easy to hijack — and alcohol does just that. Artificially boosting dopamine in the short run, it leads to a rebound effect that leaves us feeling depressed and unmotivated. This is why it can be hard to stop drinking once it’s gotten out of hand: our brain puts the brakes on natural dopamine production, leading to alcohol cravings.
Minimalism, in turn, can kickstart the process of resetting our dopamine balance. Here’s how:
Ready to get that dopamine flowing? Decluttering might do the trick!
In addition to disrupting our neurotransmitter levels, alcohol creates stress. We might think we’re drinking to “relax,” but any relaxation we feel is, at best, temporary. Triggered by alcohol’s depressant effects, it gives way to drowsiness and, eventually, rebound anxiety.
Moreover, science shows that alcohol boosts the levels of the stress hormone cortisol, contributing to stress and sapping the body’s resources in the long run. A vicious cycle is set in motion. Stressful events or circumstances often serve as a drinking trigger. However, the attempt to “drown” the stress in the bottle ramps it up instead. Emerging from the boozy haze, we’re left with the original problem that looms even larger in the aftermath of drinking.
As it turns out, clutter has the same effect! Research shows that a messy environment can trigger our stress response and boost cortisol levels. The reason has to do with cognitive overload that we experience when we’re surrounded by the distractions of a cluttered space.
Decluttering, in turn, does the opposite. Research shows that decluttering lowers cortisol levels, helping us interrupt the cycle and decreasing cravings. By clearing up our space we’re literally tossing our stress and alcohol cravings down the same garbage chute!
Science shows that minimalism reduces our dependence on material things and calms the craving for instant gratification — the hallmark of addictive behaviors, including urges to drink. In addition to the dopamine-driven reward system we touched on earlier, the prefrontal cortex — the brain’s decision-making center — plays a major role in this shift. While alcohol slows down prefrontal cortex activity and even leads to its reduced volume over time, a minimalist lifestyle does the opposite. By training our brain to be in the driver’s seat when making conscious decisions about what to include in our life and what to leave out, we “exercise” the prefrontal cortex, making it more efficient over time.
This shift, in turn, is especially important when we’re in recovery from alcohol misuse. We’re helping our prefrontal cortex recover, boosting the rate at which our cognitive abilities get restored and making relapse less likely. By simplifying our surroundings, we’re building a buffer against impulsive urges, helping neuroplasticity (the brain’s ability to adapt) work its magic!
Getting in the habit of paying attention to the things we allow into our space and our life is also a form of mindfulness. And when it comes to alcohol recovery, mindfulness is a superpower: it helps engage the prefrontal cortex, restores memory function, builds brain volume, boosts neurogenesis (the creation of new neurons), and helps us coast through cravings. Mindfulness also helps remove distractions, allowing us to tune into our own thoughts and emotions.
Moreover, the act of decluttering itself can be a powerful mindfulness practice, allowing us to pause and consider each item in a non-judgmental way as we decide to keep it or let it go. Check out “Can Mindfulness Techniques Relieve Anxiety?” for more insights!
Given all the benefits of minimalism, you might be itching to unpack those boxes, organize your sock drawer, and sell all those unworn clothes. And that’s great — but there’s one caveat. Don’t take it too far.
Ironically, all the tips, books, and blogs about minimalism can actually create a type of “clutter” of their own.
Moreover, as Jia Tolentino writes in “The Pitfalls and the Potential of the New Minimalism,” the modern minimalist gurus tend to be a bit unrealistic. It takes time and money to turn your house into a chic, minimalist sanctuary. Not only is “minimalist furniture” expensive, but the act of decluttering and organizing also takes time and money, especially if we hire services to help us. In Tolentino’s words, “Less is more attractive when you’ve got a lot of money, and minimalism is easily transformed from a philosophy of intentional restraint into an aesthetic language.” The key is to not get overly attached to the material aspect of minimalism and instead apply it to all aspects of life in a balanced way.
So how can we tap into the power of minimalism without going too far? Here are some ideas to start with:
However you decide to incorporate minimalism into your life, just enjoy it! Take note of how you feel before and after each small change, and see how they can have a big impact on your life!
In the end, recovery is all about building a new life — one that doesn’t have room for alcohol and is instead intentionally constructed out of experiences that bring meaning and authentic joy, letting our true self thrive. By simplifying different aspects of our lives we can create an environment that makes it possible!
If you’re like most people, you probably have some outfits with tags still on them hanging in the closet (things don’t always look like they do in the catalog or even in the fitting room). There are probably mugs you never use sitting in the back of the kitchen cabinet, and maybe even a few cardboard boxes with stuff you never unpacked after your last move. And while it might seem innocent enough (things tend to stack up over the years, and “cleaning day” is on the books — someday), there’s more to think about here. As Joshua Becker writes in The More of Less: Finding the Life You Want Under Everything You Own, “Maybe the life you’ve always wanted is buried under everything you own!”
Becker goes on to say that “the goal of minimalism, let’s remember, is not just to own less stuff. The goal of minimalism is to unburden our lives so we can accomplish more.” And what if minimalism could also be the key to moving forward in the alcohol recovery journey? Let’s explore how a minimalist lifestyle helps sobriety, and how we can take the first step to get there.
Minimalism has gotten trendy these days. From Marie Kondo’s “KonMari” method that aims to help people simplify their lives and “spark joy,” to Instagram minimalists proudly displaying their neatly organized closets and inviting readers to “Declutterize with Dawn,” our culture is abuzz with methods to make minimalism part of our lives. But what is a minimalist approach all about? And is there evidence backing up its benefits?
In Becoming Minimalist, Joshua Becker provides this definition: “Minimalism is the intentional promotion of the things that bring you joy and the removal of those that do not.” And by “things” he doesn’t just mean the physical stuff we stash away in boxes under our bed (although those certainly contribute to the problem). Instead, minimalism is all about intentionally choosing the possessions, activities, relationships, and commitments that we allow into our lives and letting go of the rest.
As it turns out, scientific evidence supports the idea that minimalism works. It comes to this: the brain loves efficiency. When we get rid of clutter in our physical environment, we also “clean up” our mind by reducing cognitive load — the information that our brain is busy processing whether or not we’re aware of it. Getting rid of unnecessary stuff also paves the way for new habits to take root. And yes — it can make the recovery process easier and help sobriety stick.
What does minimalism have to do with recovery? As it turns out, quite a bit. For one thing, decluttering our space (as well as our schedule) has some direct neurological benefits that give our alcohol recovery momentum and help our brain heal from the aftermath of booze. Moreover, choosing to add things to our life with intention is very much in line with the kind of mindset we need in order to ditch habits that no longer serve us.
As humans, we have a natural drive to pursue what makes us feel good while avoiding pain. From the neuroscience perspective, this pleasure-seeking tendency is powered by the dopamine-driven reward system that evolved to keep habits alive to ensure our survival. When we’re accepted by our peers, find a romantic partner, or eat a nutritious meal, we’re rewarded by a boost of dopamine — the reward neurotransmitter that makes us feel good and keeps us coming back for more.
Unfortunately, the reward circuit is notoriously easy to hijack — and alcohol does just that. Artificially boosting dopamine in the short run, it leads to a rebound effect that leaves us feeling depressed and unmotivated. This is why it can be hard to stop drinking once it’s gotten out of hand: our brain puts the brakes on natural dopamine production, leading to alcohol cravings.
Minimalism, in turn, can kickstart the process of resetting our dopamine balance. Here’s how:
Ready to get that dopamine flowing? Decluttering might do the trick!
In addition to disrupting our neurotransmitter levels, alcohol creates stress. We might think we’re drinking to “relax,” but any relaxation we feel is, at best, temporary. Triggered by alcohol’s depressant effects, it gives way to drowsiness and, eventually, rebound anxiety.
Moreover, science shows that alcohol boosts the levels of the stress hormone cortisol, contributing to stress and sapping the body’s resources in the long run. A vicious cycle is set in motion. Stressful events or circumstances often serve as a drinking trigger. However, the attempt to “drown” the stress in the bottle ramps it up instead. Emerging from the boozy haze, we’re left with the original problem that looms even larger in the aftermath of drinking.
As it turns out, clutter has the same effect! Research shows that a messy environment can trigger our stress response and boost cortisol levels. The reason has to do with cognitive overload that we experience when we’re surrounded by the distractions of a cluttered space.
Decluttering, in turn, does the opposite. Research shows that decluttering lowers cortisol levels, helping us interrupt the cycle and decreasing cravings. By clearing up our space we’re literally tossing our stress and alcohol cravings down the same garbage chute!
Science shows that minimalism reduces our dependence on material things and calms the craving for instant gratification — the hallmark of addictive behaviors, including urges to drink. In addition to the dopamine-driven reward system we touched on earlier, the prefrontal cortex — the brain’s decision-making center — plays a major role in this shift. While alcohol slows down prefrontal cortex activity and even leads to its reduced volume over time, a minimalist lifestyle does the opposite. By training our brain to be in the driver’s seat when making conscious decisions about what to include in our life and what to leave out, we “exercise” the prefrontal cortex, making it more efficient over time.
This shift, in turn, is especially important when we’re in recovery from alcohol misuse. We’re helping our prefrontal cortex recover, boosting the rate at which our cognitive abilities get restored and making relapse less likely. By simplifying our surroundings, we’re building a buffer against impulsive urges, helping neuroplasticity (the brain’s ability to adapt) work its magic!
Getting in the habit of paying attention to the things we allow into our space and our life is also a form of mindfulness. And when it comes to alcohol recovery, mindfulness is a superpower: it helps engage the prefrontal cortex, restores memory function, builds brain volume, boosts neurogenesis (the creation of new neurons), and helps us coast through cravings. Mindfulness also helps remove distractions, allowing us to tune into our own thoughts and emotions.
Moreover, the act of decluttering itself can be a powerful mindfulness practice, allowing us to pause and consider each item in a non-judgmental way as we decide to keep it or let it go. Check out “Can Mindfulness Techniques Relieve Anxiety?” for more insights!
Given all the benefits of minimalism, you might be itching to unpack those boxes, organize your sock drawer, and sell all those unworn clothes. And that’s great — but there’s one caveat. Don’t take it too far.
Ironically, all the tips, books, and blogs about minimalism can actually create a type of “clutter” of their own.
Moreover, as Jia Tolentino writes in “The Pitfalls and the Potential of the New Minimalism,” the modern minimalist gurus tend to be a bit unrealistic. It takes time and money to turn your house into a chic, minimalist sanctuary. Not only is “minimalist furniture” expensive, but the act of decluttering and organizing also takes time and money, especially if we hire services to help us. In Tolentino’s words, “Less is more attractive when you’ve got a lot of money, and minimalism is easily transformed from a philosophy of intentional restraint into an aesthetic language.” The key is to not get overly attached to the material aspect of minimalism and instead apply it to all aspects of life in a balanced way.
So how can we tap into the power of minimalism without going too far? Here are some ideas to start with:
However you decide to incorporate minimalism into your life, just enjoy it! Take note of how you feel before and after each small change, and see how they can have a big impact on your life!
In the end, recovery is all about building a new life — one that doesn’t have room for alcohol and is instead intentionally constructed out of experiences that bring meaning and authentic joy, letting our true self thrive. By simplifying different aspects of our lives we can create an environment that makes it possible!
Alcohol disrupts our balance of hormones and brain chemicals, setting the stage for panic attacks. Read on to understand the science and learn to foster emotional balance.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re going about your day and suddenly you feel like you can’t breathe, your chest tightens, and an overwhelming wave of anxiety sweeps over you. You try to identify the trigger and come up empty-handed. You think back to last night when you were out with friends, having a great time, with drinks pouring freely. There’s no way that could have anything to do with your panic attack, right?
Actually, alcohol and panic attacks are closely related. When we drink, we might feel calm, happy, and carefree, but shortly afterward, the pendulum swings the other way. Let’s understand how alcohol can cause panic attacks and how we can prevent them from happening.
Panic attacks are intense episodes of fear and anxiety that trigger not only cognitive and emotional symptoms but also physical reactions. How is this different from anxiety? Anxiety as we commonly use it refers to feelings of worry, fear, or distress about something. It is categorized into different disorders such as generalized anxiety disorder, panic disorder, a specific phobia, and more. When feelings of anxiety come on quickly and intensely, it could be a panic attack.
These symptoms characterize a panic attack.
Unlike anxiety, panic attacks can be expected or unexpected, making them even more overwhelming. Since alcohol is often associated with a sense of distraction and relief, we might turn to alcohol to cope with anxiety or panic attacks. But alcohol only makes things worse. Let’s take a closer look at the connection between alcohol and panic attacks.
Alcohol affects the way we think, feel, and act, so it can contribute to panic attacks. Here’s how:
As a mind-altering drug, alcohol is like a catalyst for internal chaos. Here are some ways alcohol affects our brain and body, contributing to anxiety and panic attacks:
Alcohol throws off the balance in our brain and body, creating chaos that makes panic attacks more likely. But it doesn’t end there. Anxiety and panic attacks can also influence drinking habits. Let’s see how alcohol fuels the fire that can lead to alcohol dependence and poor mental health.
Panic attacks can leave us feeling scared, uncomfortable, and vulnerable. When we don’t have healthy ways to manage these feelings, we might turn to alcohol to cope.
Alcohol slows down messaging in our brain and body. Our heart rate slows down, our muscles start to relax, and anxious thoughts come to a halt, giving us a temporary sense of calm. On top of that, the boost in our feel-good hormones can lift our mood. But as we’ve learned, this doesn’t last long. Once these effects wear off, our anxiety may amplify and trigger a panic attack. This can lead to a cycle of alcohol dependence where alcohol and panic attacks fuel one another, making it difficult to stop.
Since alcohol and panic attacks often reinforce each other, the key to reducing panic attacks from alcohol is to quit or cut back on alcohol. To better prevent them, let’s learn about when they might occur.
Since they can be triggered by different factors, it’s difficult to predict when we might experience a panic attack. Alcohol can cause panic attacks when we’re drinking and during a hangover. Panic attack symptoms can overlap with symptoms of intoxication or an alcohol hangover, making them hard to differentiate sometimes.
Since alcohol can have lasting effects on our brain chemical balance, we might experience a panic attack even days after drinking or longer. When panic attacks occur regularly, they are generally classified as panic disorder. So, panic attacks from alcohol can happen when we’re drinking, during a hangover, and even after alcohol is out of our system. Let’s delve into some strategies we can use to prevent them from happening.
Panic attacks can be triggered by unpreventable conditions or circumstances, but there are factors within our control that we can use to help prevent and manage them. Here are some practical tips to prioritize your mental well-being.
Panic attacks are unnerving, but there are strategies that can help us prevent them. Since alcohol can directly trigger panic attacks, these positive habits to help us quit or cut back can help us maintain emotional stability.
Alcohol triggers panic attacks in numerous ways. From disrupting our brain chemicals to impacting our blood sugar, alcohol causes internal chaos that sets the stage for panic attacks. On the other hand, anxiety and panic attacks can also trigger unhealthy drinking habits. By nipping this cycle in the bud, we can say goodbye to the booze to turn panic into peace!
You’re going about your day and suddenly you feel like you can’t breathe, your chest tightens, and an overwhelming wave of anxiety sweeps over you. You try to identify the trigger and come up empty-handed. You think back to last night when you were out with friends, having a great time, with drinks pouring freely. There’s no way that could have anything to do with your panic attack, right?
Actually, alcohol and panic attacks are closely related. When we drink, we might feel calm, happy, and carefree, but shortly afterward, the pendulum swings the other way. Let’s understand how alcohol can cause panic attacks and how we can prevent them from happening.
Panic attacks are intense episodes of fear and anxiety that trigger not only cognitive and emotional symptoms but also physical reactions. How is this different from anxiety? Anxiety as we commonly use it refers to feelings of worry, fear, or distress about something. It is categorized into different disorders such as generalized anxiety disorder, panic disorder, a specific phobia, and more. When feelings of anxiety come on quickly and intensely, it could be a panic attack.
These symptoms characterize a panic attack.
Unlike anxiety, panic attacks can be expected or unexpected, making them even more overwhelming. Since alcohol is often associated with a sense of distraction and relief, we might turn to alcohol to cope with anxiety or panic attacks. But alcohol only makes things worse. Let’s take a closer look at the connection between alcohol and panic attacks.
Alcohol affects the way we think, feel, and act, so it can contribute to panic attacks. Here’s how:
As a mind-altering drug, alcohol is like a catalyst for internal chaos. Here are some ways alcohol affects our brain and body, contributing to anxiety and panic attacks:
Alcohol throws off the balance in our brain and body, creating chaos that makes panic attacks more likely. But it doesn’t end there. Anxiety and panic attacks can also influence drinking habits. Let’s see how alcohol fuels the fire that can lead to alcohol dependence and poor mental health.
Panic attacks can leave us feeling scared, uncomfortable, and vulnerable. When we don’t have healthy ways to manage these feelings, we might turn to alcohol to cope.
Alcohol slows down messaging in our brain and body. Our heart rate slows down, our muscles start to relax, and anxious thoughts come to a halt, giving us a temporary sense of calm. On top of that, the boost in our feel-good hormones can lift our mood. But as we’ve learned, this doesn’t last long. Once these effects wear off, our anxiety may amplify and trigger a panic attack. This can lead to a cycle of alcohol dependence where alcohol and panic attacks fuel one another, making it difficult to stop.
Since alcohol and panic attacks often reinforce each other, the key to reducing panic attacks from alcohol is to quit or cut back on alcohol. To better prevent them, let’s learn about when they might occur.
Since they can be triggered by different factors, it’s difficult to predict when we might experience a panic attack. Alcohol can cause panic attacks when we’re drinking and during a hangover. Panic attack symptoms can overlap with symptoms of intoxication or an alcohol hangover, making them hard to differentiate sometimes.
Since alcohol can have lasting effects on our brain chemical balance, we might experience a panic attack even days after drinking or longer. When panic attacks occur regularly, they are generally classified as panic disorder. So, panic attacks from alcohol can happen when we’re drinking, during a hangover, and even after alcohol is out of our system. Let’s delve into some strategies we can use to prevent them from happening.
Panic attacks can be triggered by unpreventable conditions or circumstances, but there are factors within our control that we can use to help prevent and manage them. Here are some practical tips to prioritize your mental well-being.
Panic attacks are unnerving, but there are strategies that can help us prevent them. Since alcohol can directly trigger panic attacks, these positive habits to help us quit or cut back can help us maintain emotional stability.
Alcohol triggers panic attacks in numerous ways. From disrupting our brain chemicals to impacting our blood sugar, alcohol causes internal chaos that sets the stage for panic attacks. On the other hand, anxiety and panic attacks can also trigger unhealthy drinking habits. By nipping this cycle in the bud, we can say goodbye to the booze to turn panic into peace!
Stuck in the loop of alcoholism and trauma? The connection between trauma blackouts and alcoholism is powerful, but so is healing. Break free from the cycle and thrive!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
As Laurell K. Hamilton writes in Mistral's Kiss, “There are wounds that never show on the body that are deeper and more hurtful than anything that bleeds.” Trauma — any event or series of circumstances that leave us feeling unsafe, hurt, or afraid long after any immediate danger has passed — can have a profound impact on the course of our lives. Whether the cause is a physically or emotionally abusive relationship, a catastrophic event such as a war or natural disaster, an accident, or any other trouble that life threw our way, the psychological wounds can persist long after any physical ones have healed.
In the aftermath of trauma, we understandably reach for things that make us feel better. And while some are constructive, others are less so. Unfortunately, alcohol often comes into the picture — but while it might provide some temporary relief, alcohol and trauma form a devious pair. Inevitably, booze makes the situation worse. In fact, the things we do and say under the influence are likely to leave traumatic traces of their own — and leave us with a bigger problem on our hands than when we started. Let’s explore the alcohol-trauma connection in more detail and find some lasting and effective ways to cope.
As trauma expert Bessel A. van der Kolk writes in The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, any trauma — even when it’s psychological — has a deeply physical dimension. The body itself becomes an “unsafe” place for us to inhabit:
“Traumatized people chronically feel unsafe inside their bodies: The past is alive in the form of gnawing interior discomfort. Their bodies are constantly bombarded by visceral warning signs, and, in an attempt to control these processes, they often become expert at ignoring their gut feelings and in numbing awareness of what is played out inside. They learn to hide from their selves.”
As a result, our brain’s survival system kicks into high gear, triggering the amygdala (the emotional center of the brain that acts as an alarm system) to signal danger even when it’s no longer present. This condition — known as post-traumatic stress disorder (PTSD) — leaves us feeling anxious and chronically stressed, haunted by the trauma throughout the day and night. In fact, science says that trauma can shrink the hippocampus — the part of the brain in charge of memory and learning. As a result, it becomes more difficult to adjust our responses to the situation after the threat is no longer present. In other words, we get stuck in “survival mode.”
This is where alcohol and other substances come in. Unfortunately, alcohol misuse often goes hand-in-hand with PTSD: research shows that 45% of those in treatment for alcohol use disorder (AUD) also suffer from PTSD.
Here’s how the two are connected:
As we can see, trauma and alcohol form a devious pair, trapping us in a vicious cycle that can seem well near impossible to break out of. But, rest assured, recovery is possible!
How do we go about healing from trauma that contributed to alcohol use? It’s all about understanding how trauma and alcohol use function in the brain. This knowledge, in turn, can give us the tools to tap into the healing power of neuroplasticity — the brain’s amazing ability to rewire itself.
First things first: we need to acknowledge and validate our trauma as legitimate. We might be tempted to dismiss what happened to us as not “bad enough” or even blame ourselves for having trouble “getting over it.” However, this approach will only make things worse. Research shows that even “milder” forms of trauma can have profound effects on our mental health, leading to PTSD, depression, and other mental health struggles.
For example, in addition to the classic examples of childhood trauma — abuse and neglect — other traumatic experiences (such as being bullied by a sibling, having to assume the role of a parent, or witnessing substance abuse by a member of the household) can leave deep emotional wounds.
The next stop on the healing journey? Putting our pain into words. One of the most powerful ways to begin the journey of healing from trauma that may have contributed to our alcohol misuse is verbalizing what happened to us. Here’s how Fred Rogers (best known as public television’s beloved “Mr. Rogers” who sang “Won’t You Be My Neighbor?”) put it:
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
A great way to start is by writing it out. Putting our thoughts and emotions on paper gives us much-needed distance to start understanding and coping with what happened to us. But let’s not stop there! Talking to a trusted friend or family member — as well as getting in touch with a trauma-informed therapist (more on that later!) — will keep the conversation going and provide us with the support we need.
There’s also powerful neuroscience behind putting our experience into words. Doing so engages the prefrontal cortex — the rational part of the brain that tends to “go offline” when trauma or alcohol are in the picture. This higher-order thinking center can then communicate with the amygdala, calming the emotional storm set off by trauma and drinking alike. Here’s how neuroscientist Waldman Newburg put it:
“By holding a positive and optimistic [word] in your mind, you stimulate frontal lobe activity. This area includes specific language centers that connect directly to the motor cortex responsible for moving you into action. And as our research has shown, the longer you concentrate on positive words, the more you begin to affect other areas of the brain.”
And yes, even writing our thoughts down activates this powerful mechanism!
These days there are lots of therapy options available for healing from alcohol misuse while addressing the trauma that might have played a role in it. As it’s a deeply personal process, we should always explore different avenues to see which one resonates the most. That said, two approaches stand out among the rest:
Research shows that EMDR therapy is especially useful in helping us recover from both AUD and PTSD at the same time. In both cases, the problem comes down to neurological wiring around certain concepts. EMDR, in turn, offers a way to realign this wiring in a healthier and more productive way by reducing the strength of the neural pathways that don’t serve us.
Want to find out more? Check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” and “What Is EMDR Therapy?”
Thanks to the amazing power of neuroplasticity, our brain can build new associations and change old patterns — including the habit of turning to alcohol as a way to cope with past trauma. That said, it requires some active effort on our part. Here are some science-backed coping strategies we can put into place to help us cope with difficult feelings in healthier ways, releasing us from the dual trap of trauma and alcohol misuse:
Remember, each time we choose a healthier coping mechanism, we’re actively rewiring our brain, making it easier to stick to our new healthy choices over time. And that’s something to celebrate!
We’re social by nature, and healing from trauma — as well as from alcohol misuse — is much easier with a solid team behind us. Plus, there’s powerful neuroscience behind social support! Research shows that it activates feel-good neurochemicals such as oxytocin and dopamine, helping ease the pain caused by trauma and keeping alcohol cravings at bay.
Reach out to trusted friends and family members — and remember to check out Reframe’s Forum, which is full of like-minded people who’ve been where you are and know what it’s like. (For more information, check out “Types of Social Support and How They Work.”)
In the words of psychotraumatologist and biophysicist Peter A. Levine, “The paradox of trauma is that it has both the power to destroy and the power to transform and resurrect.” The same is true of the alcohol journey — while challenging, it has the power to transform us into a more authentic version of ourselves, leading to levels of health and happiness we never imagined. And here at Reframe we’re here to support you and cheer you on every step of the way!
As Laurell K. Hamilton writes in Mistral's Kiss, “There are wounds that never show on the body that are deeper and more hurtful than anything that bleeds.” Trauma — any event or series of circumstances that leave us feeling unsafe, hurt, or afraid long after any immediate danger has passed — can have a profound impact on the course of our lives. Whether the cause is a physically or emotionally abusive relationship, a catastrophic event such as a war or natural disaster, an accident, or any other trouble that life threw our way, the psychological wounds can persist long after any physical ones have healed.
In the aftermath of trauma, we understandably reach for things that make us feel better. And while some are constructive, others are less so. Unfortunately, alcohol often comes into the picture — but while it might provide some temporary relief, alcohol and trauma form a devious pair. Inevitably, booze makes the situation worse. In fact, the things we do and say under the influence are likely to leave traumatic traces of their own — and leave us with a bigger problem on our hands than when we started. Let’s explore the alcohol-trauma connection in more detail and find some lasting and effective ways to cope.
As trauma expert Bessel A. van der Kolk writes in The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, any trauma — even when it’s psychological — has a deeply physical dimension. The body itself becomes an “unsafe” place for us to inhabit:
“Traumatized people chronically feel unsafe inside their bodies: The past is alive in the form of gnawing interior discomfort. Their bodies are constantly bombarded by visceral warning signs, and, in an attempt to control these processes, they often become expert at ignoring their gut feelings and in numbing awareness of what is played out inside. They learn to hide from their selves.”
As a result, our brain’s survival system kicks into high gear, triggering the amygdala (the emotional center of the brain that acts as an alarm system) to signal danger even when it’s no longer present. This condition — known as post-traumatic stress disorder (PTSD) — leaves us feeling anxious and chronically stressed, haunted by the trauma throughout the day and night. In fact, science says that trauma can shrink the hippocampus — the part of the brain in charge of memory and learning. As a result, it becomes more difficult to adjust our responses to the situation after the threat is no longer present. In other words, we get stuck in “survival mode.”
This is where alcohol and other substances come in. Unfortunately, alcohol misuse often goes hand-in-hand with PTSD: research shows that 45% of those in treatment for alcohol use disorder (AUD) also suffer from PTSD.
Here’s how the two are connected:
As we can see, trauma and alcohol form a devious pair, trapping us in a vicious cycle that can seem well near impossible to break out of. But, rest assured, recovery is possible!
How do we go about healing from trauma that contributed to alcohol use? It’s all about understanding how trauma and alcohol use function in the brain. This knowledge, in turn, can give us the tools to tap into the healing power of neuroplasticity — the brain’s amazing ability to rewire itself.
First things first: we need to acknowledge and validate our trauma as legitimate. We might be tempted to dismiss what happened to us as not “bad enough” or even blame ourselves for having trouble “getting over it.” However, this approach will only make things worse. Research shows that even “milder” forms of trauma can have profound effects on our mental health, leading to PTSD, depression, and other mental health struggles.
For example, in addition to the classic examples of childhood trauma — abuse and neglect — other traumatic experiences (such as being bullied by a sibling, having to assume the role of a parent, or witnessing substance abuse by a member of the household) can leave deep emotional wounds.
The next stop on the healing journey? Putting our pain into words. One of the most powerful ways to begin the journey of healing from trauma that may have contributed to our alcohol misuse is verbalizing what happened to us. Here’s how Fred Rogers (best known as public television’s beloved “Mr. Rogers” who sang “Won’t You Be My Neighbor?”) put it:
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
A great way to start is by writing it out. Putting our thoughts and emotions on paper gives us much-needed distance to start understanding and coping with what happened to us. But let’s not stop there! Talking to a trusted friend or family member — as well as getting in touch with a trauma-informed therapist (more on that later!) — will keep the conversation going and provide us with the support we need.
There’s also powerful neuroscience behind putting our experience into words. Doing so engages the prefrontal cortex — the rational part of the brain that tends to “go offline” when trauma or alcohol are in the picture. This higher-order thinking center can then communicate with the amygdala, calming the emotional storm set off by trauma and drinking alike. Here’s how neuroscientist Waldman Newburg put it:
“By holding a positive and optimistic [word] in your mind, you stimulate frontal lobe activity. This area includes specific language centers that connect directly to the motor cortex responsible for moving you into action. And as our research has shown, the longer you concentrate on positive words, the more you begin to affect other areas of the brain.”
And yes, even writing our thoughts down activates this powerful mechanism!
These days there are lots of therapy options available for healing from alcohol misuse while addressing the trauma that might have played a role in it. As it’s a deeply personal process, we should always explore different avenues to see which one resonates the most. That said, two approaches stand out among the rest:
Research shows that EMDR therapy is especially useful in helping us recover from both AUD and PTSD at the same time. In both cases, the problem comes down to neurological wiring around certain concepts. EMDR, in turn, offers a way to realign this wiring in a healthier and more productive way by reducing the strength of the neural pathways that don’t serve us.
Want to find out more? Check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” and “What Is EMDR Therapy?”
Thanks to the amazing power of neuroplasticity, our brain can build new associations and change old patterns — including the habit of turning to alcohol as a way to cope with past trauma. That said, it requires some active effort on our part. Here are some science-backed coping strategies we can put into place to help us cope with difficult feelings in healthier ways, releasing us from the dual trap of trauma and alcohol misuse:
Remember, each time we choose a healthier coping mechanism, we’re actively rewiring our brain, making it easier to stick to our new healthy choices over time. And that’s something to celebrate!
We’re social by nature, and healing from trauma — as well as from alcohol misuse — is much easier with a solid team behind us. Plus, there’s powerful neuroscience behind social support! Research shows that it activates feel-good neurochemicals such as oxytocin and dopamine, helping ease the pain caused by trauma and keeping alcohol cravings at bay.
Reach out to trusted friends and family members — and remember to check out Reframe’s Forum, which is full of like-minded people who’ve been where you are and know what it’s like. (For more information, check out “Types of Social Support and How They Work.”)
In the words of psychotraumatologist and biophysicist Peter A. Levine, “The paradox of trauma is that it has both the power to destroy and the power to transform and resurrect.” The same is true of the alcohol journey — while challenging, it has the power to transform us into a more authentic version of ourselves, leading to levels of health and happiness we never imagined. And here at Reframe we’re here to support you and cheer you on every step of the way!
Wondering what group therapy sessions are all about or looking for some mental health group topics? Check out our latest blog for information and tips!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve decided that alcohol has been taking more than it’s giving, and it’s time to put it in the background and make room for other experiences. That’s amazing — congrats on taking this important step! Now you’re looking for ways to stay on track and gain momentum in your journey. One of the best ways to do this? Team up with others on the same path!
As basketball coach Mike Krzyzewski observes, something magical happens when like-minded people work together: “The thing I loved the most — and still love the most about teaching — is that you can connect with an individual or a group, and see that individual or group exceed their limits.”
And that’s also true about the alcohol journey! Group therapy is a great way to bring out this magic and watch it transform our life. Let’s explore what therapy groups are all about and dive into some lively recovery group topics for discussion!
Group therapy for alcohol misuse helps people with similar challenges gain insight and receive support by coming together on a regular basis. While they’re often part of residential or intensive outpatient treatment programs, standalone group therapy sessions are common as well. It’s all about learning and growing together in a supportive environment with like-minded folks guided by trained professionals to steer the “sobriety ship”!
There are many types of group therapy out there, and the NCBI Substance Abuse Treatment protocol lists some of the most common types:
Now that we have the lay of the land, let’s dig deeper into the benefits of group therapy from a scientific perspective. Time to discover the power of sharing!
“All of us are mentors. You’re mentors right here and now. And one of the things I’ve always done throughout my life, I have always found that person, that group of people that I was going to reach my hand out and help bring them along with me.” — Michelle Obama
According to the NCBI, group therapy has many benefits:
With all this info about group therapy, you may be wondering what group therapy members actually talk about. Let’s get into it!
Now for the fun part: here are some recovery topics for groups that can spark discussions, lead to insights, and make cutting back on alcohol easier:
As Annie Grace suggests in The Alcohol Experiment, imagine a world in which alcohol is less accepted than it is today. While in reality alcohol “is the only drug on the planet you have to justify not taking,” this doesn’t need to be the case.
How would your experience of quitting or cutting back be different? What would you do instead of drinking? How would celebrations look? Act out some possible scenarios with other group members and feel the sense of freedom this alternative reality brings.
Defining our reasons for change is important when it comes to shifting how we see alcohol and gaining momentum in our journey. Spend some time finding your “why” and share it with other group members.
Be as specific as possible. Maybe you want to make sure your mind is clear and sharp well into old age. Maybe you want to get in physical shape, lose weight, save money for a dream vacation, or have more time to spend with your kids. Defining your own reasons for change — as well as hearing those of others — can be a powerful motivator.
One of the trickiest parts of the alcohol journey is dealing with cravings — intense urges to drink that can hit us when we least expect it. The reason has to do with the fact that alcohol artificially boosts dopamine — the reward neurotransmitter that floods our brain with pleasure and keeps us coming back for more.
There are plenty of natural ways to boost dopamine, and group therapy is a great space to swap advice and share what works. Whether it’s a YouTube kickboxing routine, a creative board game, or an inspiring audiobook that got your dopamine flowing, it’s time to share the joy with others!
Social occasions can be tricky when we’re leaving booze behind, especially if we’re used to relying on it to loosen up. And while sober socializing ultimately leads to more authentic interactions and fulfilling relationships, refusing a drink might feel awkward at the beginning.
Group therapy is the ideal time to practice! Role-playing different scenarios and trying out possible responses can make it easier to do in real life.
Building new habits is essential during the alcohol journey. Habits physically reprogram our brain through the power of neuroplasticity: the more we engage in a certain behavior, the more natural it becomes (for better or worse).
Cutting back on alcohol is a whole lot easier with a healthy daily routine. Why not share the habits that are working for you with others in your therapy group? Maybe it’s writing morning pages, keeping a gratitude journal, or using the Pomodoro technique for productivity. Whatever it is, if it’s working for you — share it with others!
In the end, the alcohol journey is a deeply personal one. However, it’s not meant to be walked alone. There’s tremendous benefit in tapping into the power of the group and making the process less lonely, more effective, and a whole lot more fun.
And remember, Reframe’s supportive community provides the benefits of group therapy right in the palm of your hand! Check out our 24/7 Forum and our small group meetings with coaches and others just like you who’ve been where you are and are now thriving. We’re here for you!
You’ve decided that alcohol has been taking more than it’s giving, and it’s time to put it in the background and make room for other experiences. That’s amazing — congrats on taking this important step! Now you’re looking for ways to stay on track and gain momentum in your journey. One of the best ways to do this? Team up with others on the same path!
As basketball coach Mike Krzyzewski observes, something magical happens when like-minded people work together: “The thing I loved the most — and still love the most about teaching — is that you can connect with an individual or a group, and see that individual or group exceed their limits.”
And that’s also true about the alcohol journey! Group therapy is a great way to bring out this magic and watch it transform our life. Let’s explore what therapy groups are all about and dive into some lively recovery group topics for discussion!
Group therapy for alcohol misuse helps people with similar challenges gain insight and receive support by coming together on a regular basis. While they’re often part of residential or intensive outpatient treatment programs, standalone group therapy sessions are common as well. It’s all about learning and growing together in a supportive environment with like-minded folks guided by trained professionals to steer the “sobriety ship”!
There are many types of group therapy out there, and the NCBI Substance Abuse Treatment protocol lists some of the most common types:
Now that we have the lay of the land, let’s dig deeper into the benefits of group therapy from a scientific perspective. Time to discover the power of sharing!
“All of us are mentors. You’re mentors right here and now. And one of the things I’ve always done throughout my life, I have always found that person, that group of people that I was going to reach my hand out and help bring them along with me.” — Michelle Obama
According to the NCBI, group therapy has many benefits:
With all this info about group therapy, you may be wondering what group therapy members actually talk about. Let’s get into it!
Now for the fun part: here are some recovery topics for groups that can spark discussions, lead to insights, and make cutting back on alcohol easier:
As Annie Grace suggests in The Alcohol Experiment, imagine a world in which alcohol is less accepted than it is today. While in reality alcohol “is the only drug on the planet you have to justify not taking,” this doesn’t need to be the case.
How would your experience of quitting or cutting back be different? What would you do instead of drinking? How would celebrations look? Act out some possible scenarios with other group members and feel the sense of freedom this alternative reality brings.
Defining our reasons for change is important when it comes to shifting how we see alcohol and gaining momentum in our journey. Spend some time finding your “why” and share it with other group members.
Be as specific as possible. Maybe you want to make sure your mind is clear and sharp well into old age. Maybe you want to get in physical shape, lose weight, save money for a dream vacation, or have more time to spend with your kids. Defining your own reasons for change — as well as hearing those of others — can be a powerful motivator.
One of the trickiest parts of the alcohol journey is dealing with cravings — intense urges to drink that can hit us when we least expect it. The reason has to do with the fact that alcohol artificially boosts dopamine — the reward neurotransmitter that floods our brain with pleasure and keeps us coming back for more.
There are plenty of natural ways to boost dopamine, and group therapy is a great space to swap advice and share what works. Whether it’s a YouTube kickboxing routine, a creative board game, or an inspiring audiobook that got your dopamine flowing, it’s time to share the joy with others!
Social occasions can be tricky when we’re leaving booze behind, especially if we’re used to relying on it to loosen up. And while sober socializing ultimately leads to more authentic interactions and fulfilling relationships, refusing a drink might feel awkward at the beginning.
Group therapy is the ideal time to practice! Role-playing different scenarios and trying out possible responses can make it easier to do in real life.
Building new habits is essential during the alcohol journey. Habits physically reprogram our brain through the power of neuroplasticity: the more we engage in a certain behavior, the more natural it becomes (for better or worse).
Cutting back on alcohol is a whole lot easier with a healthy daily routine. Why not share the habits that are working for you with others in your therapy group? Maybe it’s writing morning pages, keeping a gratitude journal, or using the Pomodoro technique for productivity. Whatever it is, if it’s working for you — share it with others!
In the end, the alcohol journey is a deeply personal one. However, it’s not meant to be walked alone. There’s tremendous benefit in tapping into the power of the group and making the process less lonely, more effective, and a whole lot more fun.
And remember, Reframe’s supportive community provides the benefits of group therapy right in the palm of your hand! Check out our 24/7 Forum and our small group meetings with coaches and others just like you who’ve been where you are and are now thriving. We’re here for you!
Psychotherapy is beneficial for alcohol use disorder treatment because it helps us address the root causes of our behavior. Check out our latest blog to learn more!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
There’s unique power in conversation — the kind that goes beyond small talk and dives into the heart of our thoughts and emotions. Many times, it’s in these deeper conversations that we find understanding, clarity, and the courage to change. For those of us struggling with alcohol use disorder (AUD), this kind of meaningful dialogue can be transformative.
Imagine sitting down with someone who listens without judgment, who helps you explore the reasons behind your drinking, and who works with you to find healthier ways to cope. This is the core of psychotherapy. Here, we’ll dive into how these transformative conversations can help treat AUD, offering a path to recovery that’s rooted in deep knowledge and genuine connection.
Psychotherapy, also known as talk therapy, uses dialogue to facilitate a better understanding of our thoughts and emotions. It also helps us build the skills we need to navigate and resolve these thoughts and emotions. Psychotherapy is typically conducted one-on-one with a mental health professional.
There are many types of psychotherapy, but they all involve talking, listening, and engaging in different types of expression. Psychotherapy is used to treat a wide range of emotional challenges and mental health conditions. Different types of psychotherapy focus on different skills. For example, cognitive behavioral therapy and dialectical behavior therapy focus on developing positive behaviors, whereas psychoanalytic and humanistic therapy focus more on exploring our thoughts and emotions.
Psychotherapy is beneficial for any of us looking to develop a better understanding of ourselves. However, it can be particularly helpful during mentally and emotionally challenging times such as AUD recovery. Let’s understand why.
Psychotherapy is beneficial for AUD treatment because it addresses our mental health. Our mental health and AUD are connected in three main ways:
Poor mental health and mental health conditions increase the risk of developing AUD. Research shows that risky drinking is more prevalent among those with mental health conditions.
This is because alcohol serves as an easy distraction or escape from negative thoughts and emotions. Alcohol is like a fake friend. At face value, it offers temporary relief. When we drink, alcohol slows down our thinking and boosts our mood, helping us feel better. However, in reality, alcohol only worsens our mental health. Alcohol affects our stress response, hormones, and mood, which in turn can lead to anxiety, depression, and mood disorders.
Psychotherapy facilitates the exploration of our deeper or more hidden thoughts and feelings, which can help us identify the root causes of our drinking. But this is just the beginning!
In addition to increasing the risk of developing AUD, mental health conditions also commonly co-occur with AUD, adding fuel to the fire. Studies show that 50%-70% of those with AUD also struggle with other psychiatric conditions.
This is because poor mental health and AUD fuel one another. As we’ve discussed, alcohol is frequently used as an unhealthy coping mechanism. This not only leads to worse mental health but also increases the risk of alcohol dependence. Remember that temporary feeling of pleasure we discussed? Well, those positive feelings associated with drinking hijack our brain’s reward system, which keeps us coming back for more. This creates a toxic cycle of self-medication and dependence.
Psychotherapy helps us break that cycle by helping us navigate those difficult thoughts and emotions that may be fueling us to drink more and more. By addressing our mental health, we become less reliant on alcohol and can stop the cycle in its tracks. But the work doesn’t end there!
Once we’ve committed to recovery, quitting or cutting back on alcohol isn’t the end of it. AUD is characterized by not only physical dependence but also neurological dependence. To overcome this, it’s important to both address the causes of our drinking and develop more positive habits.
Psychotherapy aids in exploring positive coping mechanisms and developing healthier habits. Recovery can be mentally and emotionally challenging, as our brain is adjusting to not having a certain level of alcohol. During this time, we might still experience poor mental health, which psychotherapy can help us navigate.
Now that we have a better understanding of psychotherapy, we can see how it facilitates recovery by addressing the root causes of our drinking, breaking the cycle of self-medication, and helping us build healthier habits. But what are some other benefits of psychotherapy for those with AUD?
There are a range of treatment options for AUD, but psychotherapy is often a core component for a good reason. It has many benefits beyond AUD treatment:
Psychotherapy can be a game changer in treatment for AUD, but that’s not all there is. We can explore other approaches to create a more individualized recovery plan.
No two recovery journeys will look the same. With that in mind, some treatments may work better for us than others. Other treatments used for AUD that also support psychotherapy include the following:
Recovery is no walk in the park, but these different treatment options can support us in reaching our goals to quit or cut back on alcohol.
As we embark on the journey to recovery, psychotherapy emerges as a vital tool, offering a safe space to explore the emotions and experiences that contribute to AUD. Through this process, we gain insight into our behaviors, develop healthier coping mechanisms, and rebuild our lives with a stronger, more resilient foundation. So, let’s welcome the idea of therapy with open arms so we can find the clarity and support to embrace an alcohol-free future.
There’s unique power in conversation — the kind that goes beyond small talk and dives into the heart of our thoughts and emotions. Many times, it’s in these deeper conversations that we find understanding, clarity, and the courage to change. For those of us struggling with alcohol use disorder (AUD), this kind of meaningful dialogue can be transformative.
Imagine sitting down with someone who listens without judgment, who helps you explore the reasons behind your drinking, and who works with you to find healthier ways to cope. This is the core of psychotherapy. Here, we’ll dive into how these transformative conversations can help treat AUD, offering a path to recovery that’s rooted in deep knowledge and genuine connection.
Psychotherapy, also known as talk therapy, uses dialogue to facilitate a better understanding of our thoughts and emotions. It also helps us build the skills we need to navigate and resolve these thoughts and emotions. Psychotherapy is typically conducted one-on-one with a mental health professional.
There are many types of psychotherapy, but they all involve talking, listening, and engaging in different types of expression. Psychotherapy is used to treat a wide range of emotional challenges and mental health conditions. Different types of psychotherapy focus on different skills. For example, cognitive behavioral therapy and dialectical behavior therapy focus on developing positive behaviors, whereas psychoanalytic and humanistic therapy focus more on exploring our thoughts and emotions.
Psychotherapy is beneficial for any of us looking to develop a better understanding of ourselves. However, it can be particularly helpful during mentally and emotionally challenging times such as AUD recovery. Let’s understand why.
Psychotherapy is beneficial for AUD treatment because it addresses our mental health. Our mental health and AUD are connected in three main ways:
Poor mental health and mental health conditions increase the risk of developing AUD. Research shows that risky drinking is more prevalent among those with mental health conditions.
This is because alcohol serves as an easy distraction or escape from negative thoughts and emotions. Alcohol is like a fake friend. At face value, it offers temporary relief. When we drink, alcohol slows down our thinking and boosts our mood, helping us feel better. However, in reality, alcohol only worsens our mental health. Alcohol affects our stress response, hormones, and mood, which in turn can lead to anxiety, depression, and mood disorders.
Psychotherapy facilitates the exploration of our deeper or more hidden thoughts and feelings, which can help us identify the root causes of our drinking. But this is just the beginning!
In addition to increasing the risk of developing AUD, mental health conditions also commonly co-occur with AUD, adding fuel to the fire. Studies show that 50%-70% of those with AUD also struggle with other psychiatric conditions.
This is because poor mental health and AUD fuel one another. As we’ve discussed, alcohol is frequently used as an unhealthy coping mechanism. This not only leads to worse mental health but also increases the risk of alcohol dependence. Remember that temporary feeling of pleasure we discussed? Well, those positive feelings associated with drinking hijack our brain’s reward system, which keeps us coming back for more. This creates a toxic cycle of self-medication and dependence.
Psychotherapy helps us break that cycle by helping us navigate those difficult thoughts and emotions that may be fueling us to drink more and more. By addressing our mental health, we become less reliant on alcohol and can stop the cycle in its tracks. But the work doesn’t end there!
Once we’ve committed to recovery, quitting or cutting back on alcohol isn’t the end of it. AUD is characterized by not only physical dependence but also neurological dependence. To overcome this, it’s important to both address the causes of our drinking and develop more positive habits.
Psychotherapy aids in exploring positive coping mechanisms and developing healthier habits. Recovery can be mentally and emotionally challenging, as our brain is adjusting to not having a certain level of alcohol. During this time, we might still experience poor mental health, which psychotherapy can help us navigate.
Now that we have a better understanding of psychotherapy, we can see how it facilitates recovery by addressing the root causes of our drinking, breaking the cycle of self-medication, and helping us build healthier habits. But what are some other benefits of psychotherapy for those with AUD?
There are a range of treatment options for AUD, but psychotherapy is often a core component for a good reason. It has many benefits beyond AUD treatment:
Psychotherapy can be a game changer in treatment for AUD, but that’s not all there is. We can explore other approaches to create a more individualized recovery plan.
No two recovery journeys will look the same. With that in mind, some treatments may work better for us than others. Other treatments used for AUD that also support psychotherapy include the following:
Recovery is no walk in the park, but these different treatment options can support us in reaching our goals to quit or cut back on alcohol.
As we embark on the journey to recovery, psychotherapy emerges as a vital tool, offering a safe space to explore the emotions and experiences that contribute to AUD. Through this process, we gain insight into our behaviors, develop healthier coping mechanisms, and rebuild our lives with a stronger, more resilient foundation. So, let’s welcome the idea of therapy with open arms so we can find the clarity and support to embrace an alcohol-free future.
Doorway affirmations help us put positive affirmations into practice. Check out our latest blog to understand the science and how we can use them to support 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!
Ever had one of those frantic mornings where you’re rushing out the door, only to realize you’ve forgotten your car keys? You dash back inside, but the moment you step into the living room, you’re suddenly blank — what are you here for again? It’s easy to blame it on being distracted or having a bad memory, but there’s actually more to it. This mysterious brain blip is known as the “doorway effect,” a fascinating phenomenon that occurs when our thoughts are disrupted when crossing through a doorway, leaving you momentarily lost even in your own home.
But what if we could harness this same doorway effect for something positive? Like supporting your journey towards quitting or cutting back on alcohol? Enter the power of doorway affirmations. Just as walking through a doorway can cause you to forget why you came into a room, it can also serve as a moment of reset, a chance to reinforce your commitment to change. By using positive affirmations strategically, we can transform these everyday transitions into powerful reminders of our goals. Let’s step into the science behind doorway affirmations to support our recovery journey.
The doorway effect, also known as the location updating effect, is a psychological phenomenon characterized by short-term memory loss when we move from one location to another, physically or metaphorically. For example, it can happen when we literally move from one room to another or from one task to another.
Researchers at the University of Notre Dame completed a study with three different experiments that involved completing virtual tasks within a video game. The game required participants to pick up an object at a table, walk to a different table to put it down, and pick up a new object. The object the participant was currently holding was invisible to them, similar to if they were putting it into a virtual backpack. The participants were then quizzed on which object they were currently carrying at different points in the game. All three experiments found that the participants’ responses were slower and less accurate when the task included walking through a doorway into a new room during the virtual task. There are three main reasons for this:
All of these factors — how we encode memories, the limitations of our working memory, and the disruptions caused by shifting levels of thought — paint a complex picture of how our mind operates. Let’s see how we can turn this phenomenon into something beneficial by capitalizing on the positive effects of affirmations.
Positive affirmations might feel hard to take seriously at first. What’s the point of repeating something if you don’t actually believe it? Well, turns out our brains aren’t as stubborn as we might think. Repetition helps our brain change and adapt to new patterns of thought and behavior, a concept known as neuroplasticity. So, even if we don’t believe them at first, using positive affirmations can have many benefits:
As we can see, there are many benefits of using positive affirmations. But how can we use that positivity to transform the scatterbrained feeling of the doorway effect? Let’s explore the novel approach of using doorway affirmations.
“Doorway affirmation” is the practice of saying positive affirmations when we walk through a doorway. This can be literal, such as saying them as we go out the door to leave the house or, more figuratively, when we transition between tasks.
We often hear the suggestion to practice positive self-talk in front of a mirror, but that might not work for everyone. Combining the practice of using positive affirmations with the doorway effect helps us implement the practice more routinely, which can have a stronger impact. Using positive affirmations when changing environments or tasks starts us off on a positive note, promoting the development of other positive thoughts and habits.
While using positive affirmations in front of the mirror or during our morning routine is helpful, we may change tasks and move around more frequently throughout the day. Doorway affirmations can disrupt negative thoughts and behaviors that may come up throughout the day, capitalizing on the disruption of thought caused by the doorway effect.
Fun fact: American swimmer Michael Phelps shared in a talk show that he struggled with anxiety and depression throughout his career. One of the strategies he learned from his therapist was doorway affirmations, which he attributes to improving his mental well-being.
When we’re in recovery from alcohol misuse or alcohol use disorder (AUD), these incremental habit changes can have a profound impact. Let’s see exactly how.
Let’s take a look at alcohol recovery science to understand why doorway affirmations can boost our success. Recovery from AUD often includes these steps, and doorway affirmations can bring a boost of positivity along the way:
At the end of the day, quitting or cutting back on alcohol isn’t just that. It’s a lifestyle change that includes developing healthier habits, including those surrounding alcohol. And to help us along the way are doorway affirmations, which not only boost our mental well-being but also remind us to maintain these healthy habits.
In our journey to a better relationship with alcohol, small changes can make a big difference. Doorway affirmations tap into the science of how our brain processes transitions, turning ordinary moments into powerful opportunities for positive change. By using affirmations strategically, we create a subtle, yet impactful way to reinforce our commitment to recovery. Every time we cross a threshold, we’re not just entering a new space — we’re taking one step closer to a healthier, alcohol-free life.
Ever had one of those frantic mornings where you’re rushing out the door, only to realize you’ve forgotten your car keys? You dash back inside, but the moment you step into the living room, you’re suddenly blank — what are you here for again? It’s easy to blame it on being distracted or having a bad memory, but there’s actually more to it. This mysterious brain blip is known as the “doorway effect,” a fascinating phenomenon that occurs when our thoughts are disrupted when crossing through a doorway, leaving you momentarily lost even in your own home.
But what if we could harness this same doorway effect for something positive? Like supporting your journey towards quitting or cutting back on alcohol? Enter the power of doorway affirmations. Just as walking through a doorway can cause you to forget why you came into a room, it can also serve as a moment of reset, a chance to reinforce your commitment to change. By using positive affirmations strategically, we can transform these everyday transitions into powerful reminders of our goals. Let’s step into the science behind doorway affirmations to support our recovery journey.
The doorway effect, also known as the location updating effect, is a psychological phenomenon characterized by short-term memory loss when we move from one location to another, physically or metaphorically. For example, it can happen when we literally move from one room to another or from one task to another.
Researchers at the University of Notre Dame completed a study with three different experiments that involved completing virtual tasks within a video game. The game required participants to pick up an object at a table, walk to a different table to put it down, and pick up a new object. The object the participant was currently holding was invisible to them, similar to if they were putting it into a virtual backpack. The participants were then quizzed on which object they were currently carrying at different points in the game. All three experiments found that the participants’ responses were slower and less accurate when the task included walking through a doorway into a new room during the virtual task. There are three main reasons for this:
All of these factors — how we encode memories, the limitations of our working memory, and the disruptions caused by shifting levels of thought — paint a complex picture of how our mind operates. Let’s see how we can turn this phenomenon into something beneficial by capitalizing on the positive effects of affirmations.
Positive affirmations might feel hard to take seriously at first. What’s the point of repeating something if you don’t actually believe it? Well, turns out our brains aren’t as stubborn as we might think. Repetition helps our brain change and adapt to new patterns of thought and behavior, a concept known as neuroplasticity. So, even if we don’t believe them at first, using positive affirmations can have many benefits:
As we can see, there are many benefits of using positive affirmations. But how can we use that positivity to transform the scatterbrained feeling of the doorway effect? Let’s explore the novel approach of using doorway affirmations.
“Doorway affirmation” is the practice of saying positive affirmations when we walk through a doorway. This can be literal, such as saying them as we go out the door to leave the house or, more figuratively, when we transition between tasks.
We often hear the suggestion to practice positive self-talk in front of a mirror, but that might not work for everyone. Combining the practice of using positive affirmations with the doorway effect helps us implement the practice more routinely, which can have a stronger impact. Using positive affirmations when changing environments or tasks starts us off on a positive note, promoting the development of other positive thoughts and habits.
While using positive affirmations in front of the mirror or during our morning routine is helpful, we may change tasks and move around more frequently throughout the day. Doorway affirmations can disrupt negative thoughts and behaviors that may come up throughout the day, capitalizing on the disruption of thought caused by the doorway effect.
Fun fact: American swimmer Michael Phelps shared in a talk show that he struggled with anxiety and depression throughout his career. One of the strategies he learned from his therapist was doorway affirmations, which he attributes to improving his mental well-being.
When we’re in recovery from alcohol misuse or alcohol use disorder (AUD), these incremental habit changes can have a profound impact. Let’s see exactly how.
Let’s take a look at alcohol recovery science to understand why doorway affirmations can boost our success. Recovery from AUD often includes these steps, and doorway affirmations can bring a boost of positivity along the way:
At the end of the day, quitting or cutting back on alcohol isn’t just that. It’s a lifestyle change that includes developing healthier habits, including those surrounding alcohol. And to help us along the way are doorway affirmations, which not only boost our mental well-being but also remind us to maintain these healthy habits.
In our journey to a better relationship with alcohol, small changes can make a big difference. Doorway affirmations tap into the science of how our brain processes transitions, turning ordinary moments into powerful opportunities for positive change. By using affirmations strategically, we create a subtle, yet impactful way to reinforce our commitment to recovery. Every time we cross a threshold, we’re not just entering a new space — we’re taking one step closer to a healthier, alcohol-free life.
