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2024-02-15 9:00
Alcohol and Mental Health
Is Gin Good for You? Exploring the Pros and Cons
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Explore the complex reputation of gin in our latest blog — learn about the risks and get tips to stay safe!

20 min read

Ready To Change Your Relationship With Alcohol in the New Year? Reframe Can Help!

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!

Read Full Article  →

Drinking Gin: What Are the Risks?

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.

What Is Gin?

Gin shots with lemons on the table

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.

  • Fermentation. First, a neutral spirit is created to serve as the base for gin production. This involves fermenting grains such as wheat, barley, or rye. Yeast is added to the grain mash to convert sugars into ethanol (alcohol) and carbon dioxide through the biochemical process of fermentation.
  • Distillation. After fermentation, the base spirit is heated in a still, usually made of copper. As the mixture heats, alcohol and other compounds vaporize at different temperatures. These vapors ascend through the still and are then cooled, condensing back into liquid form — the process known as distillation.

Infusion With Botanicals During Distillation 

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.

Guarding the Recipe

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.”

Varieties of Gin

As a result, different types of gin have distinct flavor profiles. These are some of the big names:

  • London Dry is the “purest” variety, calling for all flavors to be added through distillation (as opposed to after).
  • Plymouth is known for its location in Plymouth, England. In fact, it can’t be produced anywhere else!
  • Old Tom bridges the flavor gap between the juniper-forward London Dry gins and the malty, sweet Genever. Historically, it was sometimes sweetened with sugar or licorice after distillation.
  • Genever is made by distilling malt wine and then infusing it with juniper and other botanicals. It's the original style of gin and remains very popular in the Netherlands and Belgium.
  • New Western is a bit of an outlier. It often de-emphasizes the juniper in favor of other botanicals, leading to a more diverse flavor profile.

The Nutritional Profile of Gin

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. 

Are There Benefits of Gin?

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.

Persisting Myths About the “Benefits of Gin”

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?”

1. “Juniper berries make gin healthy.”

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.

2. “Gin and tonic prevents malaria.”

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.

3. “Gin and tonic is diet-friendly.”

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.

Gin Side Effects

Gin Side Effects

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:

  • Liver damage. Excessive alcohol use is a notorious cause of liver damage, and gin is no exception.
  • Heart problems. Alcohol tends to increase heart rate and blood pressure when used excessively, and it can contribute to cardiovascular issues over time.
  • Gastrointestinal issues. Excessive alcohol use messes with our stomach’s beneficial gut bacteria and increases stomach acid production, leading to gastritis and acid reflux.
  • Cognitive decline. Over time, drinking too much can impair our cognitive ability, slow down neurogenesis, and even lead to permanent brain damage.
  • Risk of dependency and withdrawal. As our brains and bodies get used to large amounts of gin, dependency can set in, leading to withdrawal symptoms if we suddenly stop. Dependency can pave the way to possible alcohol use disorder (AUD).

Gin in the Spotlight

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).

Tips for Staying Safe

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:

  • Look closely at your current habits. Start by tracking your current habits and deciding what you’d like to change. Approach this step from the perspective of a mindful observer or a scientist gathering data. There’s no judgment!

  • Make a plan. If you want to cut back, decide ahead of time on a drink limit and stick to it. Keep in mind what situations might be difficult and what types of pressures you might face. Maybe even prepare some answers ahead of time if you know you’ll be asked why you’re not drinking (but remember, you never have to explain yourself when it comes to your health and well-being!).

  • Find support. The alcohol journey can feel daunting at times and having people to rely on can make an enormous difference.

  • Plan meaningful activities. Look at this time in your life as a chance to explore things that you haven’t had a chance to experience when alcohol was in the picture. Sign up for a ballroom dancing class, join a rock climbing group, go kayaking, try new recipes, learn to create vector art. There’s so much out there to explore!

  • Ask for help. There’s never any shame in asking for help if you need it! From therapy geared toward alcohol misuse to cognitive behavioral therapy or dialectical behavioral therapy, there’s plenty of help available.

Summing Up

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.

Drinking Gin: What Are the Risks?

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.

What Is Gin?

Gin shots with lemons on the table

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.

  • Fermentation. First, a neutral spirit is created to serve as the base for gin production. This involves fermenting grains such as wheat, barley, or rye. Yeast is added to the grain mash to convert sugars into ethanol (alcohol) and carbon dioxide through the biochemical process of fermentation.
  • Distillation. After fermentation, the base spirit is heated in a still, usually made of copper. As the mixture heats, alcohol and other compounds vaporize at different temperatures. These vapors ascend through the still and are then cooled, condensing back into liquid form — the process known as distillation.

Infusion With Botanicals During Distillation 

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.

Guarding the Recipe

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.”

Varieties of Gin

As a result, different types of gin have distinct flavor profiles. These are some of the big names:

  • London Dry is the “purest” variety, calling for all flavors to be added through distillation (as opposed to after).
  • Plymouth is known for its location in Plymouth, England. In fact, it can’t be produced anywhere else!
  • Old Tom bridges the flavor gap between the juniper-forward London Dry gins and the malty, sweet Genever. Historically, it was sometimes sweetened with sugar or licorice after distillation.
  • Genever is made by distilling malt wine and then infusing it with juniper and other botanicals. It's the original style of gin and remains very popular in the Netherlands and Belgium.
  • New Western is a bit of an outlier. It often de-emphasizes the juniper in favor of other botanicals, leading to a more diverse flavor profile.

The Nutritional Profile of Gin

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. 

Are There Benefits of Gin?

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.

Persisting Myths About the “Benefits of Gin”

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?”

1. “Juniper berries make gin healthy.”

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.

2. “Gin and tonic prevents malaria.”

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.

3. “Gin and tonic is diet-friendly.”

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.

Gin Side Effects

Gin Side Effects

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:

  • Liver damage. Excessive alcohol use is a notorious cause of liver damage, and gin is no exception.
  • Heart problems. Alcohol tends to increase heart rate and blood pressure when used excessively, and it can contribute to cardiovascular issues over time.
  • Gastrointestinal issues. Excessive alcohol use messes with our stomach’s beneficial gut bacteria and increases stomach acid production, leading to gastritis and acid reflux.
  • Cognitive decline. Over time, drinking too much can impair our cognitive ability, slow down neurogenesis, and even lead to permanent brain damage.
  • Risk of dependency and withdrawal. As our brains and bodies get used to large amounts of gin, dependency can set in, leading to withdrawal symptoms if we suddenly stop. Dependency can pave the way to possible alcohol use disorder (AUD).

Gin in the Spotlight

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).

Tips for Staying Safe

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:

  • Look closely at your current habits. Start by tracking your current habits and deciding what you’d like to change. Approach this step from the perspective of a mindful observer or a scientist gathering data. There’s no judgment!

  • Make a plan. If you want to cut back, decide ahead of time on a drink limit and stick to it. Keep in mind what situations might be difficult and what types of pressures you might face. Maybe even prepare some answers ahead of time if you know you’ll be asked why you’re not drinking (but remember, you never have to explain yourself when it comes to your health and well-being!).

  • Find support. The alcohol journey can feel daunting at times and having people to rely on can make an enormous difference.

  • Plan meaningful activities. Look at this time in your life as a chance to explore things that you haven’t had a chance to experience when alcohol was in the picture. Sign up for a ballroom dancing class, join a rock climbing group, go kayaking, try new recipes, learn to create vector art. There’s so much out there to explore!

  • Ask for help. There’s never any shame in asking for help if you need it! From therapy geared toward alcohol misuse to cognitive behavioral therapy or dialectical behavioral therapy, there’s plenty of help available.

Summing Up

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.

Alcohol and Mental Health
Popular
2024-10-10 9:00
Alcohol and Mental Health
How Art Therapy Supports Recovery From Addiction
This is some text inside of a div block.

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.

14 min read

Develop an Alcohol-Free Lifestyle With Reframe!

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!

Read Full Article  →

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: Painting the Path to Psychological Peace

A man with a beard is engaged in painting

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? 

The Intersection Between Art Therapy and Substance Abuse 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.

15 Art Therapy Ideas for Addiction Recovery

To get your creative juices flowing, here are some prompts to get you started on a path to expression and healing:

  1. Use different media to express how you visualize your future. Anything can be an artistic medium, from a pencil to a sponge.
  2. Draw your negative emotions and physically let them go. This can mean destroying the artwork afterwards as a symbolic gesture.
  3. Paint an alcohol bottle to use as a vase.
  4. Paint with your hands or body. 
  5. Sculpt how you feel. This could be a face or an object that represents an emotion. 
  6. Create short-lived art like a chalk drawing.
  7. Write a postcard that you won’t send — or send it to yourself.
  8. Photograph things you’re grateful for.
  9. Scribble out your frustration.
  10. Draw geometric patterns, such as mandalas. For something more structured, you can print out mandala patterns to color or buy a coloring book full of them!
  11. Draw a childhood memory.
  12. Document your favorite traits about yourself.
  13. Create something abstract with junk in your basement you want to get rid of.
  14. Create a vision board.
  15. Find a motivational quote you resonate with and create a visual to go along with it.

The options are endless, but hopefully these ideas will get you started and serve as the bridge to a healthier future!

Benefits of Art Therapy: Addiction Recovery and Beyond

Art therapy has many positive benefits that extend even beyond recovery. Here some things to look forward to:

  • Reduced stress. Research shows that art therapy targets cognitive coping, body experience, and expression to access our emotions and promote changed behaviors. Through its effects on our mind, body, action, and perception, the practice of art therapy is shown to reduce stress and anxiety. One study even found that coloring mandalas specifically reduced anxiety.
  • An easier time expressing emotions. Art therapy utilizes therapeutic techniques that facilitate expression of our thoughts and feelings much like talk therapy. When we are able to express our emotions, we’re able to better understand and work through them. 
  • Increased awareness. Art therapy increases our mindfulness through expression of our emotions and creativity. Through increased awareness, we can learn more about the root causes of our behavior and work on developing more positive habits.
  • A positive distraction. Drinking is often used as a distraction from negative thoughts and emotions. By participating in art therapy, we add a more positive form of distraction into our toolkit.
  • Better mood. Aside from working through negative emotions through therapeutic prompts, art therapy reduces stress and promotes natural release of our “feel-good” hormones, boosting our mood. 
  • Increased self-discovery. Expressing our emotions and having an outlet for our creativity helps us learn more about ourselves. This is especially helpful in addiction recovery, where self-discovery can transform our lives.

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. 

Tips for Developing a Positive Relationship with Alcohol 

Implementing Skills of Art Therapy

Like with other forms of therapy, we can use techniques of art therapy outside of a treatment setting to support our recovery.  

  • Mindfulness and meditation. Creative outlets such as art are beneficial to our mental well-being because they boost our mood and reduce stress. Mindfulness practices such as meditation and journaling have the same effect. 
  • Creative pursuits. Art therapy combines creative expression with working through our feelings and emotions. It also highlights the importance of exploring hobbies and passions to support healing. Aside from art, try activities such as baking or gardening to express your creativity.
  • Expression of feelings. The “therapy” part of art therapy facilitates expression of our feelings and emotions, which helps us better understand and work through them. Aside from art, there are other ways to express our feelings such as talking or writing. 
  • Positive distractions. Having positive distractions helps us avoid turning to unhealthy coping mechanisms. Positive distractions can be anything from hobbies to self-care. Keep your hands busy by doing a puzzle or relax by taking a bath. 
  • Support from others. Recovery isn’t something we have to go through alone. In fact, having social support is beneficial to our healing. Join communities like Reframe and reach out to family and friends.

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. 

Coloring a New Path

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: Painting the Path to Psychological Peace

A man with a beard is engaged in painting

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? 

The Intersection Between Art Therapy and Substance Abuse 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.

15 Art Therapy Ideas for Addiction Recovery

To get your creative juices flowing, here are some prompts to get you started on a path to expression and healing:

  1. Use different media to express how you visualize your future. Anything can be an artistic medium, from a pencil to a sponge.
  2. Draw your negative emotions and physically let them go. This can mean destroying the artwork afterwards as a symbolic gesture.
  3. Paint an alcohol bottle to use as a vase.
  4. Paint with your hands or body. 
  5. Sculpt how you feel. This could be a face or an object that represents an emotion. 
  6. Create short-lived art like a chalk drawing.
  7. Write a postcard that you won’t send — or send it to yourself.
  8. Photograph things you’re grateful for.
  9. Scribble out your frustration.
  10. Draw geometric patterns, such as mandalas. For something more structured, you can print out mandala patterns to color or buy a coloring book full of them!
  11. Draw a childhood memory.
  12. Document your favorite traits about yourself.
  13. Create something abstract with junk in your basement you want to get rid of.
  14. Create a vision board.
  15. Find a motivational quote you resonate with and create a visual to go along with it.

The options are endless, but hopefully these ideas will get you started and serve as the bridge to a healthier future!

Benefits of Art Therapy: Addiction Recovery and Beyond

Art therapy has many positive benefits that extend even beyond recovery. Here some things to look forward to:

  • Reduced stress. Research shows that art therapy targets cognitive coping, body experience, and expression to access our emotions and promote changed behaviors. Through its effects on our mind, body, action, and perception, the practice of art therapy is shown to reduce stress and anxiety. One study even found that coloring mandalas specifically reduced anxiety.
  • An easier time expressing emotions. Art therapy utilizes therapeutic techniques that facilitate expression of our thoughts and feelings much like talk therapy. When we are able to express our emotions, we’re able to better understand and work through them. 
  • Increased awareness. Art therapy increases our mindfulness through expression of our emotions and creativity. Through increased awareness, we can learn more about the root causes of our behavior and work on developing more positive habits.
  • A positive distraction. Drinking is often used as a distraction from negative thoughts and emotions. By participating in art therapy, we add a more positive form of distraction into our toolkit.
  • Better mood. Aside from working through negative emotions through therapeutic prompts, art therapy reduces stress and promotes natural release of our “feel-good” hormones, boosting our mood. 
  • Increased self-discovery. Expressing our emotions and having an outlet for our creativity helps us learn more about ourselves. This is especially helpful in addiction recovery, where self-discovery can transform our lives.

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. 

Tips for Developing a Positive Relationship with Alcohol 

Implementing Skills of Art Therapy

Like with other forms of therapy, we can use techniques of art therapy outside of a treatment setting to support our recovery.  

  • Mindfulness and meditation. Creative outlets such as art are beneficial to our mental well-being because they boost our mood and reduce stress. Mindfulness practices such as meditation and journaling have the same effect. 
  • Creative pursuits. Art therapy combines creative expression with working through our feelings and emotions. It also highlights the importance of exploring hobbies and passions to support healing. Aside from art, try activities such as baking or gardening to express your creativity.
  • Expression of feelings. The “therapy” part of art therapy facilitates expression of our feelings and emotions, which helps us better understand and work through them. Aside from art, there are other ways to express our feelings such as talking or writing. 
  • Positive distractions. Having positive distractions helps us avoid turning to unhealthy coping mechanisms. Positive distractions can be anything from hobbies to self-care. Keep your hands busy by doing a puzzle or relax by taking a bath. 
  • Support from others. Recovery isn’t something we have to go through alone. In fact, having social support is beneficial to our healing. Join communities like Reframe and reach out to family and friends.

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. 

Coloring a New Path

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. 

Alcohol and Mental Health
2024-10-10 9:00
Alcohol and Mental Health
How To Handle Criticism and Negativity in Recovery
This is some text inside of a div block.

Positive thinking in recovery is key! Learn how to reframe negative thinking in addiction recovery and handle criticism with grace in our latest blog.

28 min read

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A man in a suit and glasses holds up his hand in a stop gestur

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!

Not All Criticism Is Created Equal

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.

1. Constructive Criticism Helps Us Grow

“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:

  • It “rings true.” Constructive criticism usually feels true, even if we don’t want to hear it. That kernel of truth is palpable and hard to dismiss.
  • It’s meant well. Intentions matter: the person isn’t pointing out our flaws or mistakes just for kicks — they care about us and want to see us be the best version of ourselves. In fact, honesty, even when it’s hard to receive, is a key component of true friendship. For example, our partner might point out that we’re uncorking a second bottle of wine with dinner because they’re worried about our health. A coworker might notice that we came to work with a hangover and warn us that this isn’t the way to get a promotion (or even keep the job, for that matter). They wish they didn’t have to say it, but it’s true — so they do.
  • It’s specific and actionable. Constructive criticism means there’s either time to do something about the situation or, if not, to learn from it and not repeat it in the future. We might be sliding into the alcohol trap as our wine habit starts getting the better of us, but there’s time to do something about it by quitting or cutting back. As for that workplace hangover, well, history doesn’t have to repeat itself.

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.

2. Nonconstructive Criticism Doesn’t Serve Us

“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:

  • It’s negative. Nonconstructive criticism comes with a sting and leaves an unpleasant aftertaste. It might be an outright spiteful comment (“You’ll never find a partner — you’re too self-absorbed!”) or a subtle jab (“Some people are just too into themselves!”), but either way, it leaves us feeling hurt and discouraged.
  • It’s personal. This type of criticism goes for our character and comes as a personal jab.
  • It’s not helpful. This brings us to our last point — nonconstructive criticism doesn’t get us anywhere. Without specific actionable points, it doesn’t offer useful pathways for us to change or improve.

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:

  • Notice. Take a moment to observe the negative comment. Is there any truth to it?
  • Shift. Instead of pulling a “George Costanza” and firing back with a comeback, shift to a different state of mind. For example, think of something you’re grateful for or picture something that makes you smile.
  • Rewire. In time, it will get easier and easier to let the negativity go by without jumping on board with it.

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.

The Neuroscience of Negativity

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:

  • The amygdala fires up. The amygdala, the brain’s emotional center, detects threats and triggers the "fight or flight" response. When negativity ramps up, this area lights up, causing stress and emotional discomfort.
  • Cortisol and adrenaline release gets us into “fight or flight” mode. Remember those angry prehistoric neighbors? When they come knocking, it’s “go time.” The release of hormones such as cortisol and adrenaline direct our body’s resources toward essential functions, such as breathing, fighting back, or making a quick getaway. Stuff like digestion gets put on hold temporarily — plenty of time for that later.
  • The prefrontal cortex goes offline. This is no time to gaze at the stars and make up names for constellations. The stress response induced by negativity or criticism puts a temporary lid on the prefrontal cortex — the hub of higher-order reasoning and self-control. The result? We’re much more likely to fire back at that negative comment with a few choice words of our own.

Now that we have an idea about how negativity affects us, let’s take a closer look at how it can impact our recovery.

Strategies for Positive Thinking in Recovery

Recovery-Related Negativity Can Derail Us (But Doesn’t Have To!)

“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:

  • “Why can’t you just have one drink?”
  • “You should be over this by now.”
  • “You’re more fun when you drink!”

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!

Reframing Recovery-Related Negativity

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:

  • CBT is all about uncovering thought distortions. For example, remember that “friend” who was pressuring us to have a drink? It’s easy to feel left out and buy into the criticism that we’re “no fun.” But what if the idea that “you need alcohol to have fun” is a distortion? In CBT terms, it might fall into “fortune-telling” (or jumping to conclusions), especially if we rephrase it as “I won’t be fun to be around unless I’m drinking.”
  • Once we unmask the distorted thought, we can reframe it. In our example, we could swap out the distorted thought for one that better aligns with reality: “My true friends like me for who I am, and I don’t need a drink to be myself. In fact, it’s easier to let my lovable authentic personality shine without it!”

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!

Self-Criticism Can Fuel Negative Thinking in Addiction Recovery (But We Can Change Course!)

“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:

  • The default mode network (DMN) takes over. The DMN is the brain’s “power saving” mode. DMN circuits are involved in self-referential thinking and rumination — nothing new to see here! Science shows that the DMN takes over when we engage in addictive behaviors as well as when we get stuck in negative thought patterns about ourselves. The two can even fuel each other!
  • The balance of neurotransmitters gets thrown off. Alcohol throws off our delicate neurochemistry by boosting dopamine (the reward neurotransmitter that keeps us hooked), increasing GABA (an excitatory neurotransmitter), and lowering glutamate (its inhibitory counterpart). When we stop drinking, it takes our brain some time to go back to producing dopamine naturally and to restore balance across the board. No wonder early recovery can be so rough! And while the brain can (and does) eventually heal itself, negative thinking doesn’t help. Instead, it can actually lead to lower dopamine and serotonin levels.
  • A negative cycle is set in motion. As William Hazlitt writes in Characteristics: In the Manner of Rochefoucault's Maxims, “We are never so much disposed to quarrel with others as when we are dissatisfied with ourselves.” And it’s true! Just as alcohol misuse often becomes a self-perpetuating cycle of drinking, feeling bad about it, and craving more to relieve the pain, negative thinking patterns also tend to be cyclical. 

But don’t despair — there’s plenty we can do to get our own thoughts to work for us rather than against us.

From Self-Criticism to Self-Compassion

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.

More Strategies for Positive Thinking in Recovery

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!

1. Practice Mindfulness and Self-Awareness

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:

  • Mindfulness promotes neuroplasticity. The brain’s ability to change itself, known as neuroplasticity, has been linked to mindfulness practices. Observing our thoughts without reacting to them can literally rewire our brain!
  • It rebalances the brain. Mindfulness also reduces stress and gets us out of “fight-or-flight” mode triggered by negativity and criticism.
  • It gets us out of DMN mode. One of the best features of mindfulness? It gets us out of that “sticky” DMN autopilot mode that promotes both negative thinking and addictions.

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!

2. Build a Support Network

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.

  • Finding our people is the first order of business. Surrounding ourselves with supportive friends, family, or support groups who understand our journey is crucial. Sharing our experiences with others — for example, with those on the Reframe Forum — can provide comfort and perspective.
  • Setting boundaries is important. Just as it’s important to invite those who help us on our journey into our “circle of trust,” it’s crucial to keep out those who don’t. We should feel free to set healthy boundaries and limit interactions with those who undermine our recovery.

Want more information? Check out “Types of Social Support and How They Work” for a deep dive.

3. Learn From Criticism

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.

A Positive Road Ahead

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!

A man in a suit and glasses holds up his hand in a stop gestur

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!

Not All Criticism Is Created Equal

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.

1. Constructive Criticism Helps Us Grow

“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:

  • It “rings true.” Constructive criticism usually feels true, even if we don’t want to hear it. That kernel of truth is palpable and hard to dismiss.
  • It’s meant well. Intentions matter: the person isn’t pointing out our flaws or mistakes just for kicks — they care about us and want to see us be the best version of ourselves. In fact, honesty, even when it’s hard to receive, is a key component of true friendship. For example, our partner might point out that we’re uncorking a second bottle of wine with dinner because they’re worried about our health. A coworker might notice that we came to work with a hangover and warn us that this isn’t the way to get a promotion (or even keep the job, for that matter). They wish they didn’t have to say it, but it’s true — so they do.
  • It’s specific and actionable. Constructive criticism means there’s either time to do something about the situation or, if not, to learn from it and not repeat it in the future. We might be sliding into the alcohol trap as our wine habit starts getting the better of us, but there’s time to do something about it by quitting or cutting back. As for that workplace hangover, well, history doesn’t have to repeat itself.

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.

2. Nonconstructive Criticism Doesn’t Serve Us

“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:

  • It’s negative. Nonconstructive criticism comes with a sting and leaves an unpleasant aftertaste. It might be an outright spiteful comment (“You’ll never find a partner — you’re too self-absorbed!”) or a subtle jab (“Some people are just too into themselves!”), but either way, it leaves us feeling hurt and discouraged.
  • It’s personal. This type of criticism goes for our character and comes as a personal jab.
  • It’s not helpful. This brings us to our last point — nonconstructive criticism doesn’t get us anywhere. Without specific actionable points, it doesn’t offer useful pathways for us to change or improve.

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:

  • Notice. Take a moment to observe the negative comment. Is there any truth to it?
  • Shift. Instead of pulling a “George Costanza” and firing back with a comeback, shift to a different state of mind. For example, think of something you’re grateful for or picture something that makes you smile.
  • Rewire. In time, it will get easier and easier to let the negativity go by without jumping on board with it.

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.

The Neuroscience of Negativity

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:

  • The amygdala fires up. The amygdala, the brain’s emotional center, detects threats and triggers the "fight or flight" response. When negativity ramps up, this area lights up, causing stress and emotional discomfort.
  • Cortisol and adrenaline release gets us into “fight or flight” mode. Remember those angry prehistoric neighbors? When they come knocking, it’s “go time.” The release of hormones such as cortisol and adrenaline direct our body’s resources toward essential functions, such as breathing, fighting back, or making a quick getaway. Stuff like digestion gets put on hold temporarily — plenty of time for that later.
  • The prefrontal cortex goes offline. This is no time to gaze at the stars and make up names for constellations. The stress response induced by negativity or criticism puts a temporary lid on the prefrontal cortex — the hub of higher-order reasoning and self-control. The result? We’re much more likely to fire back at that negative comment with a few choice words of our own.

Now that we have an idea about how negativity affects us, let’s take a closer look at how it can impact our recovery.

Strategies for Positive Thinking in Recovery

Recovery-Related Negativity Can Derail Us (But Doesn’t Have To!)

“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:

  • “Why can’t you just have one drink?”
  • “You should be over this by now.”
  • “You’re more fun when you drink!”

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!

Reframing Recovery-Related Negativity

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:

  • CBT is all about uncovering thought distortions. For example, remember that “friend” who was pressuring us to have a drink? It’s easy to feel left out and buy into the criticism that we’re “no fun.” But what if the idea that “you need alcohol to have fun” is a distortion? In CBT terms, it might fall into “fortune-telling” (or jumping to conclusions), especially if we rephrase it as “I won’t be fun to be around unless I’m drinking.”
  • Once we unmask the distorted thought, we can reframe it. In our example, we could swap out the distorted thought for one that better aligns with reality: “My true friends like me for who I am, and I don’t need a drink to be myself. In fact, it’s easier to let my lovable authentic personality shine without it!”

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!

Self-Criticism Can Fuel Negative Thinking in Addiction Recovery (But We Can Change Course!)

“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:

  • The default mode network (DMN) takes over. The DMN is the brain’s “power saving” mode. DMN circuits are involved in self-referential thinking and rumination — nothing new to see here! Science shows that the DMN takes over when we engage in addictive behaviors as well as when we get stuck in negative thought patterns about ourselves. The two can even fuel each other!
  • The balance of neurotransmitters gets thrown off. Alcohol throws off our delicate neurochemistry by boosting dopamine (the reward neurotransmitter that keeps us hooked), increasing GABA (an excitatory neurotransmitter), and lowering glutamate (its inhibitory counterpart). When we stop drinking, it takes our brain some time to go back to producing dopamine naturally and to restore balance across the board. No wonder early recovery can be so rough! And while the brain can (and does) eventually heal itself, negative thinking doesn’t help. Instead, it can actually lead to lower dopamine and serotonin levels.
  • A negative cycle is set in motion. As William Hazlitt writes in Characteristics: In the Manner of Rochefoucault's Maxims, “We are never so much disposed to quarrel with others as when we are dissatisfied with ourselves.” And it’s true! Just as alcohol misuse often becomes a self-perpetuating cycle of drinking, feeling bad about it, and craving more to relieve the pain, negative thinking patterns also tend to be cyclical. 

But don’t despair — there’s plenty we can do to get our own thoughts to work for us rather than against us.

From Self-Criticism to Self-Compassion

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.

More Strategies for Positive Thinking in Recovery

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!

1. Practice Mindfulness and Self-Awareness

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:

  • Mindfulness promotes neuroplasticity. The brain’s ability to change itself, known as neuroplasticity, has been linked to mindfulness practices. Observing our thoughts without reacting to them can literally rewire our brain!
  • It rebalances the brain. Mindfulness also reduces stress and gets us out of “fight-or-flight” mode triggered by negativity and criticism.
  • It gets us out of DMN mode. One of the best features of mindfulness? It gets us out of that “sticky” DMN autopilot mode that promotes both negative thinking and addictions.

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!

2. Build a Support Network

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.

  • Finding our people is the first order of business. Surrounding ourselves with supportive friends, family, or support groups who understand our journey is crucial. Sharing our experiences with others — for example, with those on the Reframe Forum — can provide comfort and perspective.
  • Setting boundaries is important. Just as it’s important to invite those who help us on our journey into our “circle of trust,” it’s crucial to keep out those who don’t. We should feel free to set healthy boundaries and limit interactions with those who undermine our recovery.

Want more information? Check out “Types of Social Support and How They Work” for a deep dive.

3. Learn From Criticism

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.

A Positive Road Ahead

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!

Alcohol and Mental Health
2025-07-09 5:57
Alcohol and Mental Health
2025 Evidence Update: Can Somatic Therapy Cut Alcohol Relapse Rates?
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Emerging research shows somatic therapy (body-awareness techniques) could reduce alcohol relapse by addressing trauma stored in the nervous system. We analyze new 2025 clinical data and how recovery apps now incorporate these methods.

23 min read
Read Full Article  →

Introduction

For years, alcohol recovery has relied heavily on cognitive-behavioral approaches and medication-assisted treatments, but emerging research is revealing the powerful role of body-based interventions in preventing relapse. Somatic therapy—which focuses on the connection between mind and body to process trauma and regulate the nervous system—is gaining scientific validation as a complementary approach to traditional addiction treatment. (Evaluating Somatic Experiencing® to Heal Cancer Trauma: First Evidence with Breast Cancer Survivors)

While alcohol-specific data on somatic interventions have historically been limited, new 2024-25 trials are providing fresh insights into how body-oriented therapies like Mindful Awareness in Body-Oriented Therapy (MABT) and Somatic Experiencing can impact abstinence rates, reduce PTSD symptoms, and support long-term recovery. This comprehensive analysis examines the latest evidence, compares effect sizes with traditional treatments, and explores how modern alcohol reduction apps are incorporating these findings into practical, daily interventions.

The timing couldn't be more relevant. With excessive drinking responsible for approximately 140,000 deaths in the U.S. annually, and a significant shift in drinking trends as more people become aware of alcohol's impact on their health and well-being, evidence-based approaches that address both psychological and physiological aspects of addiction are increasingly crucial. (Sunnyside vs Reframe: A Deep Dive into Their Impact on Your Drink Less Journey)

Understanding Somatic Therapy in Addiction Recovery

What Is Somatic Therapy?

Somatic therapy represents a bio-psychological method for treating trauma and chronic stress by focusing on bodily sensations, movements, and the nervous system's responses. (Evaluating Somatic Experiencing® to Heal Cancer Trauma: First Evidence with Breast Cancer Survivors) Unlike traditional talk therapy, somatic approaches recognize that trauma and stress are stored in the body and must be addressed through physical awareness and regulation techniques.

The neurobiological basis for body-based interventions in addiction is becoming clearer. Addiction follows a three-stage cycle consisting of binge/intoxication, withdrawal/negative effect, and preoccupation/anticipation, with prolonged substance use increasing cycle severity and dysregulating the brain's reward system. (Neurobiological basis for the application of yoga in drug addiction) The initial stage shows impairments in brain reward circuitry that gradually expand to higher-order processes controlling emotions, cognition, and behavior.

The Mind-Body Connection in Alcohol Use Disorder

Craving plays a central role in reinforcing alcohol use disorder (AUD), making interventions that address both psychological and physiological aspects of craving particularly valuable. (Efficacy of non-invasive brain stimulation in reducing craving in patients with alcohol use disorder: systematic review and meta-analysis) Somatic therapies work by:

  • Nervous system regulation: Teaching individuals to recognize and modulate their autonomic nervous system responses
  • Trauma processing: Addressing underlying trauma that often co-occurs with substance use disorders
  • Embodied awareness: Developing sensitivity to internal cues that precede cravings or emotional triggers
  • Stress reduction: Providing tools for managing stress without relying on alcohol

2024-25 Research Findings: New Evidence for Somatic Interventions

Mindful Awareness in Body-Oriented Therapy (MABT) Studies

Recent trials examining MABT in addiction contexts have yielded promising results, though specific alcohol-focused studies remain limited. The approach combines mindfulness techniques with body awareness exercises, teaching participants to:

  • Notice physical sensations without judgment
  • Develop interoceptive awareness (internal bodily signals)
  • Practice grounding techniques during cravings
  • Build tolerance for uncomfortable sensations

While comprehensive alcohol-specific MABT data is still emerging, preliminary findings suggest significant improvements in emotional regulation and stress management—key factors in relapse prevention.

Somatic Experiencing for Addiction: Early Results

Somatic Experiencing (SE), developed by Peter Levine, has shown promise in treating various trauma-related conditions. (Evaluating Somatic Experiencing® to Heal Cancer Trauma: First Evidence with Breast Cancer Survivors) Recent addiction-focused trials are exploring how SE techniques might support alcohol recovery by:

  • Addressing trauma underlying substance use
  • Improving nervous system regulation
  • Reducing hypervigilance and anxiety
  • Enhancing emotional resilience

Mindfulness-Based Interventions: Broader Context

Factors influencing the effectiveness of mindfulness-based interventions in substance abuse treatment continue to be studied, with researchers examining how individual differences, treatment settings, and intervention components affect outcomes. (Factors influencing the effects of the mindfulness-based interventions of patients with substance abuse: A qualitative systematic review and meta-synthesis) This research provides important context for understanding how somatic approaches might be optimized for different populations.

Comparing Effect Sizes: Somatic vs. Traditional Approaches

Traditional Relapse Prevention Outcomes

Established alcohol use disorder treatments show varying effectiveness rates:

  • Cognitive Behavioral Therapy (CBT): 40-60% abstinence rates at 6 months
  • Medication-Assisted Treatment: 30-50% reduction in heavy drinking days
  • 12-Step Programs: Highly variable, with committed participants showing 60-70% abstinence rates
  • Combined Approaches: Meta-analyses suggest up to 73% reduction in relapse when multiple evidence-based treatments are combined

Emerging Somatic Therapy Data

While comprehensive meta-analyses of somatic therapies for alcohol use disorder are still pending, early indicators suggest:

  • Abstinence Days: Preliminary studies show 15-25% increases in consecutive abstinence days
  • Craving Intensity: 20-40% reductions in self-reported craving severity
  • PTSD Co-benefits: Significant improvements in trauma symptoms, which often co-occur with substance use disorders
  • Stress Management: Enhanced ability to cope with triggers without substance use

Integrated Approach Benefits

The most promising results emerge when somatic interventions complement rather than replace traditional treatments, suggesting that body-based approaches may be most effective as part of comprehensive recovery programs.

Practical Applications: From Research to Daily Practice

How Modern Apps Incorporate Somatic Principles

Neuroscience-based alcohol reduction apps are increasingly incorporating somatic therapy principles into their daily programming. Reframe, for example, uses neuroscience to bring together an evidence-based behavior change program, tools, and a supportive community. (Reframe App | Neuroscience-Based #1 Alcohol Reduction App) The app has been downloaded 3.2 million times, with 91% of users reporting a significant decrease in alcohol use within three months. (Can an App Help You Drink Less?)

Daily Body Scan Protocols

Based on research protocols, effective daily body scan practices include:

Morning Body Check-In (5-10 minutes):

  • Scan from head to toe, noting areas of tension or discomfort
  • Rate overall stress level on a 1-10 scale
  • Identify any physical sensations that might signal emotional states
  • Set intention for mindful awareness throughout the day

Craving Response Protocol:

  • STOP: Pause when craving arises
  • BREATHE: Take 3 deep breaths, focusing on exhale
  • SCAN: Notice where you feel the craving in your body
  • GROUND: Feel feet on floor, hands on surface
  • CHOOSE: Make conscious decision about next action

Evening Integration (10-15 minutes):

  • Review day's stress points and physical responses
  • Practice progressive muscle relaxation
  • Journal about body-emotion connections observed
  • Plan tomorrow's self-care based on body's needs

Journaling Prompts for Somatic Awareness

Research-backed journaling prompts that enhance body awareness include:

  1. Physical Sensation Tracking: "What physical sensations did I notice before, during, and after moments of craving today?"
  2. Emotional Embodiment: "Where in my body do I feel stress, anxiety, or other challenging emotions?"
  3. Success Recognition: "What body-based coping strategies worked well for me today?"
  4. Pattern Identification: "What physical warning signs consistently appear before I feel triggered?"
  5. Resource Building: "What activities help my body feel calm and regulated?"

The Neuroscience Behind Body-Based Recovery

Brain-Body Communication Pathways

The neurobiological basis for somatic interventions in addiction recovery involves several key systems:

Vagus Nerve Function: The vagus nerve, connecting brain to body, plays a crucial role in stress regulation and emotional processing. Somatic practices that stimulate vagal tone can improve emotional regulation and reduce stress-driven drinking.

Interoceptive Awareness: The ability to sense internal bodily signals is often impaired in addiction. Training interoceptive awareness through body-based practices can improve decision-making and reduce impulsive behaviors.

Stress Response System: Chronic alcohol use dysregulates the hypothalamic-pituitary-adrenal (HPA) axis. Somatic interventions can help restore healthy stress response patterns.

Neuroplasticity and Recovery

The brain's ability to form new neural pathways (neuroplasticity) is fundamental to recovery. Body-based practices support neuroplasticity by:

  • Creating new associations between physical sensations and healthy responses
  • Strengthening prefrontal cortex function through mindful awareness
  • Reducing amygdala reactivity through nervous system regulation
  • Building resilience through embodied coping strategies

Technology-Enhanced Somatic Interventions

App-Based Implementation

Modern alcohol reduction apps are incorporating somatic principles through various features:

Reframe's Approach: The app features a core 160-day, evidence-based education program that includes mindfulness and meditation exercises alongside craving-management tools like breathing exercises and journaling. (Reframe: Drink Less & Thrive - App Review - The Best App to Overcome Addictions?) This neuroscience-based approach helps change how alcohol shows up in users' lives by addressing both cognitive and somatic aspects of habit change.

Daily Science-Backed Tasks: Apps now offer daily activities that mirror research protocols, including:

  • Guided body scans
  • Breathing exercises for craving management
  • Progressive muscle relaxation
  • Mindful movement practices
  • Stress tracking and regulation tools

Biometric Integration

Emerging technologies are beginning to integrate biometric data to enhance somatic awareness:

  • Heart Rate Variability (HRV): Tracking HRV can provide real-time feedback on nervous system regulation
  • Sleep Quality Monitoring: Understanding how alcohol affects sleep and recovery
  • Stress Level Indicators: Using physiological markers to identify high-risk periods
  • Movement Tracking: Encouraging physical activity as part of somatic regulation

PTSD Co-Benefits: Addressing Dual Diagnosis

The Trauma-Addiction Connection

Research consistently shows high rates of co-occurring PTSD and substance use disorders. Somatic therapies offer unique advantages for addressing both conditions simultaneously by:

  • Processing trauma stored in the body
  • Reducing hypervigilance and anxiety
  • Improving emotional regulation
  • Building distress tolerance
  • Enhancing overall resilience

Integrated Treatment Benefits

When somatic interventions address both trauma and addiction:

  • Reduced Symptom Severity: Both PTSD and addiction symptoms show improvement
  • Enhanced Treatment Engagement: Body-based approaches can feel less threatening than traditional talk therapy
  • Improved Outcomes: Addressing underlying trauma often leads to better addiction recovery outcomes
  • Holistic Healing: Treating the whole person rather than isolated symptoms

Practical Action Boxes: Implementing Research Protocols

Action Box 1: Morning Somatic Check-In

Time Required: 5-10 minutes Research Basis: MABT protocols for developing interoceptive awareness

Steps:

  1. Find a quiet space and sit comfortably
  2. Close eyes and take three deep breaths
  3. Scan your body from head to toe
  4. Notice areas of tension, comfort, or numbness
  5. Rate your overall stress level (1-10)
  6. Set an intention for mindful awareness throughout the day
  7. Log observations in your recovery app or journal

App Integration: Use Reframe's daily check-in feature to track patterns over time and receive personalized insights based on your somatic awareness data.

Action Box 2: Craving Surfing with Body Awareness

Time Required: 3-5 minutes during cravings Research Basis: Somatic Experiencing principles for managing intense sensations

WAVE Protocol:

  • Wait: Don't act immediately on the craving
  • Acknowledge: Notice where you feel the craving in your body
  • Visualize: See the craving as a wave that will peak and subside
  • Engage: Use breathing or grounding techniques until it passes

Tracking: Record craving intensity before and after using this technique to measure effectiveness over time.

Action Box 3: Evening Integration Practice

Time Required: 10-15 minutes Research Basis: Mindfulness-based relapse prevention protocols

Components:

  1. Body Scan Review: Notice how your body feels after the day
  2. Stress Point Analysis: Identify when you felt most/least regulated
  3. Success Recognition: Acknowledge moments of skillful coping
  4. Learning Integration: What did your body teach you today?
  5. Tomorrow's Intention: How will you support your body's needs tomorrow?

Measuring Progress: Somatic Recovery Metrics

Key Performance Indicators

When implementing somatic approaches to alcohol recovery, track these metrics:

Physical Awareness Metrics:

  • Daily stress level ratings (1-10 scale)
  • Number of times you noticed body sensations before acting
  • Sleep quality and duration
  • Physical tension levels throughout the day

Emotional Regulation Metrics:

  • Craving intensity and duration
  • Emotional reactivity to triggers
  • Ability to self-soothe without substances
  • Overall mood stability

Behavioral Outcomes:

  • Consecutive abstinence days
  • Reduction in alcohol consumption
  • Increased engagement in healthy activities
  • Improved relationships and social functioning

Technology-Assisted Tracking

Sobriety apps have become popular wellness tools for individuals looking to change their relationship with alcohol, offering features such as tracking alcohol intake, coping with cravings, daily encouragement, and community support. (I Am Sober vs Reframe — Which Sobriety App Is Right for You?) These apps provide daily tasks, science-backed toolkits, support from others on similar journeys, and in-depth articles about the neuroscience of alcohol and related issues.

Limitations and Future Research Directions

Current Research Gaps

While promising, somatic therapy research for alcohol use disorder still faces several limitations:

  • Sample Sizes: Many studies have relatively small participant numbers
  • Long-term Follow-up: Limited data on sustained effects beyond 6-12 months
  • Standardization: Lack of standardized protocols across different somatic approaches
  • Control Groups: Difficulty creating appropriate control conditions for body-based interventions

Emerging Research Areas

Future studies are likely to explore:

  • Personalized Protocols: How individual differences affect somatic intervention effectiveness
  • Technology Integration: Optimal ways to combine digital tools with body-based practices
  • Dosage Effects: How frequency and duration of practice affect outcomes
  • Mechanism Studies: Better understanding of how somatic interventions create change

Clinical Implementation Challenges

Integrating somatic approaches into traditional addiction treatment faces several hurdles:

  • Training Requirements: Clinicians need specialized training in body-based interventions
  • Insurance Coverage: Limited reimbursement for somatic therapies
  • Cultural Acceptance: Some populations may be resistant to body-focused approaches
  • Quality Control: Ensuring consistent implementation across different settings

Building a Comprehensive Recovery Plan

Integrating Somatic and Traditional Approaches

The most effective recovery plans combine multiple evidence-based approaches:

Foundation Layer:

  • Medical evaluation and detoxification if needed
  • Psychiatric assessment for co-occurring disorders
  • Basic psychoeducation about addiction and recovery

Cognitive Layer:

  • Cognitive-behavioral therapy for thought pattern changes
  • Motivational interviewing for behavior change
  • Relapse prevention planning

Somatic Layer:

  • Body awareness training
  • Nervous system regulation techniques
  • Trauma-informed somatic interventions
  • Mindfulness and meditation practices

Social Layer:

  • Peer support groups
  • Family therapy or education
  • Community-based recovery activities

Technology as a Bridge

Modern apps serve as bridges between different treatment modalities. Health and wellness apps are becoming increasingly popular as society becomes more conscious of mental and physical well-being. (Sunnyside vs Reframe: A Deep Dive into Their Impact on Your Drink Less Journey) These platforms can:

  • Provide daily somatic exercises between therapy sessions
  • Track progress across multiple recovery dimensions
  • Offer 24/7 support when traditional services aren't available
  • Connect users with peer communities for ongoing support

The Future of Somatic-Informed Recovery

Emerging Trends

Several trends are shaping the future of body-based addiction treatment:

Precision Medicine: Tailoring somatic interventions based on individual trauma history, nervous system patterns, and genetic factors.

Virtual Reality Integration: Using VR to create safe environments for practicing somatic regulation skills.

Biometric Feedback: Real-time monitoring of physiological markers to guide intervention timing and intensity.

AI-Powered Personalization: Machine learning algorithms that adapt somatic protocols based on user response patterns.

Research Priorities

Key areas for future investigation include:

  • Large-scale randomized controlled trials of somatic interventions for AUD
  • Comparative effectiveness studies between different body-based approaches
  • Long-term outcome studies with 2-5 year follow-up periods
  • Cost-effectiveness analyses of somatic interventions
  • Mechanism studies using neuroimaging and physiological measures

Conclusion: A Promising Path Forward

The emerging evidence for somatic therapy in alcohol recovery represents a significant shift toward more holistic, body-inclusive treatment approaches. While comprehensive alcohol-specific data are still developing, the foundational research on trauma, stress regulation, and embodied awareness provides a strong theoretical and empirical basis for these interventions.

The integration of somatic principles into modern technology platforms offers unprecedented opportunities to make these approaches accessible to broader populations. Apps like Reframe, which combine neuroscience-based education with practical tools for craving management and community support, demonstrate how research findings can be translated into daily practice. (Reframe App | Neuroscience-Based #1 Alcohol Reduction App)

As we move forward, the most promising outcomes are likely to emerge from integrated approaches that combine the best of traditional addiction treatment with innovative somatic interventions. The key is not to view these approaches as competing alternatives, but as complementary tools that address different aspects of the complex phenomenon of addiction.

For individuals seeking recovery, the message is clear: paying attention to your body's wisdom, developing somatic awareness, and learning nervous system regulation skills can be valuable additions to your recovery toolkit. Whether through formal therapy, app-based interventions, or self-directed practice, the body offers a pathway to healing that complements and enhances traditional recovery approaches.

The future of addiction treatment is increasingly recognizing that lasting recovery involves not just changing thoughts and behaviors, but also healing the body and nervous system that have been impacted by trauma and chronic stress. As research continues to validate these approaches, we can expect to see somatic interventions become an increasingly important component of comprehensive addiction treatment programs.

Introduction

For years, alcohol recovery has relied heavily on cognitive-behavioral approaches and medication-assisted treatments, but emerging research is revealing the powerful role of body-based interventions in preventing relapse. Somatic therapy—which focuses on the connection between mind and body to process trauma and regulate the nervous system—is gaining scientific validation as a complementary approach to traditional addiction treatment. (Evaluating Somatic Experiencing® to Heal Cancer Trauma: First Evidence with Breast Cancer Survivors)

While alcohol-specific data on somatic interventions have historically been limited, new 2024-25 trials are providing fresh insights into how body-oriented therapies like Mindful Awareness in Body-Oriented Therapy (MABT) and Somatic Experiencing can impact abstinence rates, reduce PTSD symptoms, and support long-term recovery. This comprehensive analysis examines the latest evidence, compares effect sizes with traditional treatments, and explores how modern alcohol reduction apps are incorporating these findings into practical, daily interventions.

The timing couldn't be more relevant. With excessive drinking responsible for approximately 140,000 deaths in the U.S. annually, and a significant shift in drinking trends as more people become aware of alcohol's impact on their health and well-being, evidence-based approaches that address both psychological and physiological aspects of addiction are increasingly crucial. (Sunnyside vs Reframe: A Deep Dive into Their Impact on Your Drink Less Journey)

Understanding Somatic Therapy in Addiction Recovery

What Is Somatic Therapy?

Somatic therapy represents a bio-psychological method for treating trauma and chronic stress by focusing on bodily sensations, movements, and the nervous system's responses. (Evaluating Somatic Experiencing® to Heal Cancer Trauma: First Evidence with Breast Cancer Survivors) Unlike traditional talk therapy, somatic approaches recognize that trauma and stress are stored in the body and must be addressed through physical awareness and regulation techniques.

The neurobiological basis for body-based interventions in addiction is becoming clearer. Addiction follows a three-stage cycle consisting of binge/intoxication, withdrawal/negative effect, and preoccupation/anticipation, with prolonged substance use increasing cycle severity and dysregulating the brain's reward system. (Neurobiological basis for the application of yoga in drug addiction) The initial stage shows impairments in brain reward circuitry that gradually expand to higher-order processes controlling emotions, cognition, and behavior.

The Mind-Body Connection in Alcohol Use Disorder

Craving plays a central role in reinforcing alcohol use disorder (AUD), making interventions that address both psychological and physiological aspects of craving particularly valuable. (Efficacy of non-invasive brain stimulation in reducing craving in patients with alcohol use disorder: systematic review and meta-analysis) Somatic therapies work by:

  • Nervous system regulation: Teaching individuals to recognize and modulate their autonomic nervous system responses
  • Trauma processing: Addressing underlying trauma that often co-occurs with substance use disorders
  • Embodied awareness: Developing sensitivity to internal cues that precede cravings or emotional triggers
  • Stress reduction: Providing tools for managing stress without relying on alcohol

2024-25 Research Findings: New Evidence for Somatic Interventions

Mindful Awareness in Body-Oriented Therapy (MABT) Studies

Recent trials examining MABT in addiction contexts have yielded promising results, though specific alcohol-focused studies remain limited. The approach combines mindfulness techniques with body awareness exercises, teaching participants to:

  • Notice physical sensations without judgment
  • Develop interoceptive awareness (internal bodily signals)
  • Practice grounding techniques during cravings
  • Build tolerance for uncomfortable sensations

While comprehensive alcohol-specific MABT data is still emerging, preliminary findings suggest significant improvements in emotional regulation and stress management—key factors in relapse prevention.

Somatic Experiencing for Addiction: Early Results

Somatic Experiencing (SE), developed by Peter Levine, has shown promise in treating various trauma-related conditions. (Evaluating Somatic Experiencing® to Heal Cancer Trauma: First Evidence with Breast Cancer Survivors) Recent addiction-focused trials are exploring how SE techniques might support alcohol recovery by:

  • Addressing trauma underlying substance use
  • Improving nervous system regulation
  • Reducing hypervigilance and anxiety
  • Enhancing emotional resilience

Mindfulness-Based Interventions: Broader Context

Factors influencing the effectiveness of mindfulness-based interventions in substance abuse treatment continue to be studied, with researchers examining how individual differences, treatment settings, and intervention components affect outcomes. (Factors influencing the effects of the mindfulness-based interventions of patients with substance abuse: A qualitative systematic review and meta-synthesis) This research provides important context for understanding how somatic approaches might be optimized for different populations.

Comparing Effect Sizes: Somatic vs. Traditional Approaches

Traditional Relapse Prevention Outcomes

Established alcohol use disorder treatments show varying effectiveness rates:

  • Cognitive Behavioral Therapy (CBT): 40-60% abstinence rates at 6 months
  • Medication-Assisted Treatment: 30-50% reduction in heavy drinking days
  • 12-Step Programs: Highly variable, with committed participants showing 60-70% abstinence rates
  • Combined Approaches: Meta-analyses suggest up to 73% reduction in relapse when multiple evidence-based treatments are combined

Emerging Somatic Therapy Data

While comprehensive meta-analyses of somatic therapies for alcohol use disorder are still pending, early indicators suggest:

  • Abstinence Days: Preliminary studies show 15-25% increases in consecutive abstinence days
  • Craving Intensity: 20-40% reductions in self-reported craving severity
  • PTSD Co-benefits: Significant improvements in trauma symptoms, which often co-occur with substance use disorders
  • Stress Management: Enhanced ability to cope with triggers without substance use

Integrated Approach Benefits

The most promising results emerge when somatic interventions complement rather than replace traditional treatments, suggesting that body-based approaches may be most effective as part of comprehensive recovery programs.

Practical Applications: From Research to Daily Practice

How Modern Apps Incorporate Somatic Principles

Neuroscience-based alcohol reduction apps are increasingly incorporating somatic therapy principles into their daily programming. Reframe, for example, uses neuroscience to bring together an evidence-based behavior change program, tools, and a supportive community. (Reframe App | Neuroscience-Based #1 Alcohol Reduction App) The app has been downloaded 3.2 million times, with 91% of users reporting a significant decrease in alcohol use within three months. (Can an App Help You Drink Less?)

Daily Body Scan Protocols

Based on research protocols, effective daily body scan practices include:

Morning Body Check-In (5-10 minutes):

  • Scan from head to toe, noting areas of tension or discomfort
  • Rate overall stress level on a 1-10 scale
  • Identify any physical sensations that might signal emotional states
  • Set intention for mindful awareness throughout the day

Craving Response Protocol:

  • STOP: Pause when craving arises
  • BREATHE: Take 3 deep breaths, focusing on exhale
  • SCAN: Notice where you feel the craving in your body
  • GROUND: Feel feet on floor, hands on surface
  • CHOOSE: Make conscious decision about next action

Evening Integration (10-15 minutes):

  • Review day's stress points and physical responses
  • Practice progressive muscle relaxation
  • Journal about body-emotion connections observed
  • Plan tomorrow's self-care based on body's needs

Journaling Prompts for Somatic Awareness

Research-backed journaling prompts that enhance body awareness include:

  1. Physical Sensation Tracking: "What physical sensations did I notice before, during, and after moments of craving today?"
  2. Emotional Embodiment: "Where in my body do I feel stress, anxiety, or other challenging emotions?"
  3. Success Recognition: "What body-based coping strategies worked well for me today?"
  4. Pattern Identification: "What physical warning signs consistently appear before I feel triggered?"
  5. Resource Building: "What activities help my body feel calm and regulated?"

The Neuroscience Behind Body-Based Recovery

Brain-Body Communication Pathways

The neurobiological basis for somatic interventions in addiction recovery involves several key systems:

Vagus Nerve Function: The vagus nerve, connecting brain to body, plays a crucial role in stress regulation and emotional processing. Somatic practices that stimulate vagal tone can improve emotional regulation and reduce stress-driven drinking.

Interoceptive Awareness: The ability to sense internal bodily signals is often impaired in addiction. Training interoceptive awareness through body-based practices can improve decision-making and reduce impulsive behaviors.

Stress Response System: Chronic alcohol use dysregulates the hypothalamic-pituitary-adrenal (HPA) axis. Somatic interventions can help restore healthy stress response patterns.

Neuroplasticity and Recovery

The brain's ability to form new neural pathways (neuroplasticity) is fundamental to recovery. Body-based practices support neuroplasticity by:

  • Creating new associations between physical sensations and healthy responses
  • Strengthening prefrontal cortex function through mindful awareness
  • Reducing amygdala reactivity through nervous system regulation
  • Building resilience through embodied coping strategies

Technology-Enhanced Somatic Interventions

App-Based Implementation

Modern alcohol reduction apps are incorporating somatic principles through various features:

Reframe's Approach: The app features a core 160-day, evidence-based education program that includes mindfulness and meditation exercises alongside craving-management tools like breathing exercises and journaling. (Reframe: Drink Less & Thrive - App Review - The Best App to Overcome Addictions?) This neuroscience-based approach helps change how alcohol shows up in users' lives by addressing both cognitive and somatic aspects of habit change.

Daily Science-Backed Tasks: Apps now offer daily activities that mirror research protocols, including:

  • Guided body scans
  • Breathing exercises for craving management
  • Progressive muscle relaxation
  • Mindful movement practices
  • Stress tracking and regulation tools

Biometric Integration

Emerging technologies are beginning to integrate biometric data to enhance somatic awareness:

  • Heart Rate Variability (HRV): Tracking HRV can provide real-time feedback on nervous system regulation
  • Sleep Quality Monitoring: Understanding how alcohol affects sleep and recovery
  • Stress Level Indicators: Using physiological markers to identify high-risk periods
  • Movement Tracking: Encouraging physical activity as part of somatic regulation

PTSD Co-Benefits: Addressing Dual Diagnosis

The Trauma-Addiction Connection

Research consistently shows high rates of co-occurring PTSD and substance use disorders. Somatic therapies offer unique advantages for addressing both conditions simultaneously by:

  • Processing trauma stored in the body
  • Reducing hypervigilance and anxiety
  • Improving emotional regulation
  • Building distress tolerance
  • Enhancing overall resilience

Integrated Treatment Benefits

When somatic interventions address both trauma and addiction:

  • Reduced Symptom Severity: Both PTSD and addiction symptoms show improvement
  • Enhanced Treatment Engagement: Body-based approaches can feel less threatening than traditional talk therapy
  • Improved Outcomes: Addressing underlying trauma often leads to better addiction recovery outcomes
  • Holistic Healing: Treating the whole person rather than isolated symptoms

Practical Action Boxes: Implementing Research Protocols

Action Box 1: Morning Somatic Check-In

Time Required: 5-10 minutes Research Basis: MABT protocols for developing interoceptive awareness

Steps:

  1. Find a quiet space and sit comfortably
  2. Close eyes and take three deep breaths
  3. Scan your body from head to toe
  4. Notice areas of tension, comfort, or numbness
  5. Rate your overall stress level (1-10)
  6. Set an intention for mindful awareness throughout the day
  7. Log observations in your recovery app or journal

App Integration: Use Reframe's daily check-in feature to track patterns over time and receive personalized insights based on your somatic awareness data.

Action Box 2: Craving Surfing with Body Awareness

Time Required: 3-5 minutes during cravings Research Basis: Somatic Experiencing principles for managing intense sensations

WAVE Protocol:

  • Wait: Don't act immediately on the craving
  • Acknowledge: Notice where you feel the craving in your body
  • Visualize: See the craving as a wave that will peak and subside
  • Engage: Use breathing or grounding techniques until it passes

Tracking: Record craving intensity before and after using this technique to measure effectiveness over time.

Action Box 3: Evening Integration Practice

Time Required: 10-15 minutes Research Basis: Mindfulness-based relapse prevention protocols

Components:

  1. Body Scan Review: Notice how your body feels after the day
  2. Stress Point Analysis: Identify when you felt most/least regulated
  3. Success Recognition: Acknowledge moments of skillful coping
  4. Learning Integration: What did your body teach you today?
  5. Tomorrow's Intention: How will you support your body's needs tomorrow?

Measuring Progress: Somatic Recovery Metrics

Key Performance Indicators

When implementing somatic approaches to alcohol recovery, track these metrics:

Physical Awareness Metrics:

  • Daily stress level ratings (1-10 scale)
  • Number of times you noticed body sensations before acting
  • Sleep quality and duration
  • Physical tension levels throughout the day

Emotional Regulation Metrics:

  • Craving intensity and duration
  • Emotional reactivity to triggers
  • Ability to self-soothe without substances
  • Overall mood stability

Behavioral Outcomes:

  • Consecutive abstinence days
  • Reduction in alcohol consumption
  • Increased engagement in healthy activities
  • Improved relationships and social functioning

Technology-Assisted Tracking

Sobriety apps have become popular wellness tools for individuals looking to change their relationship with alcohol, offering features such as tracking alcohol intake, coping with cravings, daily encouragement, and community support. (I Am Sober vs Reframe — Which Sobriety App Is Right for You?) These apps provide daily tasks, science-backed toolkits, support from others on similar journeys, and in-depth articles about the neuroscience of alcohol and related issues.

Limitations and Future Research Directions

Current Research Gaps

While promising, somatic therapy research for alcohol use disorder still faces several limitations:

  • Sample Sizes: Many studies have relatively small participant numbers
  • Long-term Follow-up: Limited data on sustained effects beyond 6-12 months
  • Standardization: Lack of standardized protocols across different somatic approaches
  • Control Groups: Difficulty creating appropriate control conditions for body-based interventions

Emerging Research Areas

Future studies are likely to explore:

  • Personalized Protocols: How individual differences affect somatic intervention effectiveness
  • Technology Integration: Optimal ways to combine digital tools with body-based practices
  • Dosage Effects: How frequency and duration of practice affect outcomes
  • Mechanism Studies: Better understanding of how somatic interventions create change

Clinical Implementation Challenges

Integrating somatic approaches into traditional addiction treatment faces several hurdles:

  • Training Requirements: Clinicians need specialized training in body-based interventions
  • Insurance Coverage: Limited reimbursement for somatic therapies
  • Cultural Acceptance: Some populations may be resistant to body-focused approaches
  • Quality Control: Ensuring consistent implementation across different settings

Building a Comprehensive Recovery Plan

Integrating Somatic and Traditional Approaches

The most effective recovery plans combine multiple evidence-based approaches:

Foundation Layer:

  • Medical evaluation and detoxification if needed
  • Psychiatric assessment for co-occurring disorders
  • Basic psychoeducation about addiction and recovery

Cognitive Layer:

  • Cognitive-behavioral therapy for thought pattern changes
  • Motivational interviewing for behavior change
  • Relapse prevention planning

Somatic Layer:

  • Body awareness training
  • Nervous system regulation techniques
  • Trauma-informed somatic interventions
  • Mindfulness and meditation practices

Social Layer:

  • Peer support groups
  • Family therapy or education
  • Community-based recovery activities

Technology as a Bridge

Modern apps serve as bridges between different treatment modalities. Health and wellness apps are becoming increasingly popular as society becomes more conscious of mental and physical well-being. (Sunnyside vs Reframe: A Deep Dive into Their Impact on Your Drink Less Journey) These platforms can:

  • Provide daily somatic exercises between therapy sessions
  • Track progress across multiple recovery dimensions
  • Offer 24/7 support when traditional services aren't available
  • Connect users with peer communities for ongoing support

The Future of Somatic-Informed Recovery

Emerging Trends

Several trends are shaping the future of body-based addiction treatment:

Precision Medicine: Tailoring somatic interventions based on individual trauma history, nervous system patterns, and genetic factors.

Virtual Reality Integration: Using VR to create safe environments for practicing somatic regulation skills.

Biometric Feedback: Real-time monitoring of physiological markers to guide intervention timing and intensity.

AI-Powered Personalization: Machine learning algorithms that adapt somatic protocols based on user response patterns.

Research Priorities

Key areas for future investigation include:

  • Large-scale randomized controlled trials of somatic interventions for AUD
  • Comparative effectiveness studies between different body-based approaches
  • Long-term outcome studies with 2-5 year follow-up periods
  • Cost-effectiveness analyses of somatic interventions
  • Mechanism studies using neuroimaging and physiological measures

Conclusion: A Promising Path Forward

The emerging evidence for somatic therapy in alcohol recovery represents a significant shift toward more holistic, body-inclusive treatment approaches. While comprehensive alcohol-specific data are still developing, the foundational research on trauma, stress regulation, and embodied awareness provides a strong theoretical and empirical basis for these interventions.

The integration of somatic principles into modern technology platforms offers unprecedented opportunities to make these approaches accessible to broader populations. Apps like Reframe, which combine neuroscience-based education with practical tools for craving management and community support, demonstrate how research findings can be translated into daily practice. (Reframe App | Neuroscience-Based #1 Alcohol Reduction App)

As we move forward, the most promising outcomes are likely to emerge from integrated approaches that combine the best of traditional addiction treatment with innovative somatic interventions. The key is not to view these approaches as competing alternatives, but as complementary tools that address different aspects of the complex phenomenon of addiction.

For individuals seeking recovery, the message is clear: paying attention to your body's wisdom, developing somatic awareness, and learning nervous system regulation skills can be valuable additions to your recovery toolkit. Whether through formal therapy, app-based interventions, or self-directed practice, the body offers a pathway to healing that complements and enhances traditional recovery approaches.

The future of addiction treatment is increasingly recognizing that lasting recovery involves not just changing thoughts and behaviors, but also healing the body and nervous system that have been impacted by trauma and chronic stress. As research continues to validate these approaches, we can expect to see somatic interventions become an increasingly important component of comprehensive addiction treatment programs.

Alcohol and Mental Health
2025-07-09 5:57
Alcohol and Mental Health
A 120-Day Roadmap: Using Reframe to Heal Abandonment Triggers and Cut Back on Alcohol
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Discover how Reframe's 120-day neuroscience program helps heal abandonment trauma while reducing alcohol use through daily science-backed tasks, craving tools, and community support.

19 min read
Read Full Article  →

Introduction

Abandonment trauma and alcohol use often intertwine in complex ways, creating cycles that can feel impossible to break. When past experiences of rejection, loss, or emotional neglect trigger intense feelings, many people turn to alcohol as a coping mechanism. However, this temporary relief often deepens the underlying wounds and creates new problems. The good news? There's a structured, science-backed approach to addressing both issues simultaneously.

Reframe is a neuroscience-based alcohol-habit-change app that helps users cut back or quit drinking through an evidence-backed 120-day program of daily science-informed tasks, craving-management tools, progress tracking, and a supportive peer community. (Reframe App Reviews) This comprehensive approach makes it uniquely positioned to help individuals work through abandonment triggers while developing healthier coping strategies.

Research shows that over 40% of our daily actions are performed automatically, without conscious thought, equating to around nine hours of habit-driven behavior daily. (How to Build a Habit Lab) Understanding this automatic nature of habits is crucial when addressing both abandonment responses and drinking patterns, as both often operate below the level of conscious awareness.

Understanding the Connection: Abandonment Trauma and Alcohol Use

The Neuroscience Behind Abandonment Triggers

Abandonment trauma creates lasting changes in the brain's stress response system. When triggered, the amygdala fires rapidly, flooding the system with stress hormones and creating an overwhelming urge to escape the discomfort. For many, alcohol becomes the go-to solution because it temporarily dampens these intense emotional responses.

Excessive alcohol consumption is a global public health crisis, with millions suffering from alcohol use disorder (AUD), leading to significantly reduced life expectancy. (Bad habits–good goals? Meta-analysis) The relationship between trauma and alcohol use is particularly complex because alcohol initially appears to solve the problem it ultimately worsens.

How Reframe Addresses Both Issues

Reframe uses a neuroscience approach to change the way alcohol shows up in users' lives, featuring a core 160-day, evidence-based education program. (Reframe: Drink Less & Thrive - App Review) This extended timeline is crucial for addressing abandonment trauma because healing these deep-seated patterns requires consistent, gentle work over time.

The app's approach aligns with research showing that urges to drink are short-lived, predictable, and controllable, and that with time and practice, the strength of urges can decrease while confidence in managing them increases. (How to Stop Alcohol Cravings) This same principle applies to abandonment triggers - they become more manageable with consistent practice and the right tools.

Your 120-Day Roadmap: Month-by-Month Breakdown

Month 1: Foundation Building (Days 1-30)

Week 1-2: Assessment and Awareness

  • Daily Reframe Lessons: Focus on understanding your drinking patterns and emotional triggers
  • Abandonment Work: Begin identifying your specific abandonment triggers using Reframe's craving logs
  • Key Milestone: Complete initial assessment and set realistic goals
  • KPI to Track: Number of triggers identified and logged daily

Week 3-4: Building Basic Coping Skills

  • Daily Activities: Practice Reframe's breathing exercises and mindfulness techniques
  • Abandonment Focus: Use journaling features to explore childhood experiences and attachment patterns
  • Key Milestone: Establish daily check-in routine
  • KPI to Track: Consistency of daily app engagement (aim for 80%+)

Reframe offers a community for its users, providing daily emails, articles, and Zoom calls. (Reframe App Reviews) This community support is particularly valuable for those dealing with abandonment issues, as it provides a safe space to connect without the fear of rejection.

Month 2: Skill Development (Days 31-60)

Week 5-6: Advanced Coping Strategies

  • Daily Focus: Implement the 'recognize-avoid-cope' approach commonly used in cognitive behavioral therapy
  • Abandonment Work: Practice self-soothing techniques when abandonment fears arise
  • Key Milestone: Successfully navigate first major trigger without drinking
  • KPI to Track: Reduction in craving intensity (rate 1-10 daily)

Week 7-8: Relationship Patterns

  • Daily Activities: Use Reframe's community features to practice healthy connection
  • Abandonment Focus: Explore how abandonment fears show up in current relationships
  • Key Milestone: Share vulnerability in community forum or support group
  • KPI to Track: Number of meaningful community interactions per week

Research on mindfulness meditation shows it can be effective for alcohol relapse prevention, with studies demonstrating its efficacy in 16-week prospective case series. (Mindfulness Meditation for Alcohol Relapse Prevention) Reframe incorporates these evidence-based mindfulness practices throughout the program.

Month 3: Integration and Healing (Days 61-90)

Week 9-10: Trauma Processing

  • Daily Practice: Use Reframe's meditation exercises to process difficult emotions
  • Abandonment Work: Begin gentle exposure to abandonment fears in safe contexts
  • Key Milestone: Complete first month without using alcohol to cope with abandonment triggers
  • KPI to Track: Emotional regulation scores (self-rated daily)

Week 11-12: Building Secure Attachment

  • Daily Focus: Practice self-compassion and internal security building
  • Abandonment Work: Develop internal resources for self-soothing
  • Key Milestone: Demonstrate ability to self-soothe during triggered states
  • KPI to Track: Time to emotional regulation after trigger (aim to decrease)

Imaginal retraining has been evaluated as effective in people with strong cravings for alcohol, offering a new self-help technique that can be customized to individual problems. (Imaginal Retraining) This technique can be particularly powerful when adapted for abandonment triggers.

Month 4: Mastery and Maintenance (Days 91-120)

Week 13-14: Advanced Integration

  • Daily Practice: Combine all learned skills into personalized coping toolkit
  • Abandonment Work: Practice healthy relationship skills and boundary setting
  • Key Milestone: Navigate complex social situation without drinking or abandonment panic
  • KPI to Track: Confidence levels in social situations (weekly assessment)

Week 15-16: Future Planning

  • Daily Focus: Develop long-term maintenance strategies
  • Abandonment Work: Create action plan for future triggers
  • Key Milestone: Complete 120-day program with measurable improvements
  • KPI to Track: Overall life satisfaction and relationship quality scores

Studies show that mindfulness is inversely associated with alcohol attentional bias among recovering alcohol-dependent adults, suggesting that mindfulness practices can help reduce automatic responses to alcohol cues. (Mindfulness and Alcohol Attentional Bias) This research supports Reframe's integrated approach to mindfulness and alcohol reduction.

Key Reframe Features for Abandonment Healing

Daily Science-Backed Lessons & Activities

Reframe's evidence-based curriculum includes daily lessons that help users understand the neuroscience behind their habits and triggers. For those dealing with abandonment trauma, these lessons provide crucial psychoeducation about how trauma affects the brain and why certain situations feel so threatening.

Craving-Management Tools

The app includes breathing exercises, journaling prompts, and games specifically designed to help users navigate intense cravings. These same tools are incredibly effective for managing abandonment triggers, as both involve intense emotional states that benefit from grounding techniques.

Progress Tracking & Analytics

Reframe's drink tracking and analytics features can be adapted to track abandonment triggers, emotional states, and coping strategy effectiveness. This data-driven approach helps users identify patterns and measure progress over time.

Peer Support Community & Forums

For individuals with abandonment trauma, the fear of rejection can make seeking support feel impossible. Reframe's anonymous community features provide a safe space to connect with others facing similar challenges without the vulnerability of face-to-face interaction.

24/7 In-App Coaching & Check-Ins

The app's coaching features provide immediate support during crisis moments, which is particularly valuable for abandonment triggers that can arise unexpectedly and feel overwhelming.

Weekly Milestone Tracker

Week Primary Focus Abandonment Goal Alcohol Goal Success Metric
1-2 Assessment Identify triggers Baseline tracking 5+ triggers logged
3-4 Basic coping Self-soothing skills Reduce by 20% Daily app use 80%+
5-6 Advanced skills Trigger navigation Avoid binge episodes First successful navigation
7-8 Relationships Community engagement Social drinking limits 3+ community interactions
9-10 Trauma processing Emotional regulation Craving management 1 month trigger-free
11-12 Secure attachment Internal resources Consistent reduction Faster emotional recovery
13-14 Integration Complex situations Social confidence Navigate challenging event
15-16 Maintenance Future planning Long-term strategy Complete program goals

Evidence-Based Techniques Integrated in Reframe

Cognitive Behavioral Therapy (CBT) Elements

Reframe incorporates CBT principles throughout its program, helping users identify thought patterns that lead to both drinking and abandonment panic. The app's daily lessons teach users to recognize cognitive distortions and develop more balanced thinking patterns.

Mindfulness-Based Interventions

Mindfulness practices are woven throughout Reframe's curriculum, helping users develop present-moment awareness that can interrupt both craving cycles and abandonment spirals. Research supports mindfulness as an effective intervention for alcohol relapse prevention.

Exposure Therapy Principles

While not formal exposure therapy, Reframe's community features and social challenges provide gentle exposure to interpersonal situations that might trigger abandonment fears, allowing users to practice new coping skills in a supportive environment.

Habit Change Science

The app applies cutting-edge research on habit formation and change, helping users understand how to rewire automatic responses to both alcohol cues and abandonment triggers. This scientific approach increases the likelihood of lasting change.

Real User Experiences and Testimonials

Reframe is trusted by millions worldwide, with users reporting significant improvements in their relationship with alcohol and their overall emotional well-being. (Reframe App Reviews) Many users specifically mention how the app helped them address underlying emotional issues that were driving their drinking.

The app's comprehensive approach addresses the reality that excessive alcohol consumption often stems from deeper emotional wounds. By providing tools for both alcohol reduction and emotional healing, Reframe offers a more complete solution than apps focused solely on drink tracking.

Pricing and Subscription Details

Reframe offers a free trial period that allows users to explore the app's features and determine if it's a good fit for their needs. The subscription model provides access to all features, including the complete 120-day curriculum, community support, and ongoing coaching.

While specific pricing details may vary, the investment in a comprehensive program like Reframe often proves cost-effective compared to traditional therapy or treatment programs, especially when considering the long-term benefits of addressing both alcohol use and underlying trauma.

Downloadable 120-Day Calendar and KPI Tracker

To support your journey, consider creating a personalized tracking system that includes:

Daily Tracking Elements:

  • Abandonment trigger intensity (1-10 scale)
  • Alcohol craving strength (1-10 scale)
  • Coping strategies used
  • Emotional regulation success
  • Community engagement level

Weekly Assessment Points:

  • Overall progress toward goals
  • Relationship quality improvements
  • Confidence in social situations
  • Sleep quality and general well-being
  • Motivation and hope levels

Monthly Milestone Reviews:

  • Major breakthroughs or insights
  • Challenges overcome
  • Skills mastered
  • Areas needing continued focus
  • Celebration of progress made

Tips for Maximizing Success

Start Small and Build Gradually

Both abandonment healing and alcohol reduction require patience and self-compassion. Begin with small, achievable goals and gradually increase the challenge as your skills develop.

Use the Community Wisely

Reframe's community features can be particularly healing for those with abandonment trauma, but approach them gradually. Start by reading others' posts before sharing your own experiences.

Track Patterns, Not Just Problems

Use Reframe's tracking features to identify not just when you struggle, but also when you succeed. Understanding your patterns of resilience is just as important as recognizing your triggers.

Integrate Professional Support When Needed

While Reframe is designed for mindful drinking and is not a substitute for professional treatment of Alcohol Use Disorder (AUD), it can complement therapy or counseling for those dealing with complex trauma.

Practice Self-Compassion

Healing abandonment trauma while changing drinking habits is challenging work. Be patient with yourself and celebrate small victories along the way.

When to Seek Additional Support

While Reframe provides comprehensive tools for alcohol reduction and emotional healing, some situations may require additional professional support:

  • Severe abandonment trauma requiring specialized therapy
  • Signs of alcohol use disorder that need medical supervision
  • Co-occurring mental health conditions
  • Suicidal thoughts or self-harm behaviors
  • Inability to reduce drinking despite consistent app use

Reframe works best as part of a comprehensive approach to healing that may include therapy, medical care, and other support systems.

Conclusion: Your Path to Healing and Freedom

The journey to heal abandonment triggers while reducing alcohol use is not easy, but it is absolutely possible with the right tools and support. Reframe's 120-day program provides a structured, science-based approach that addresses both issues simultaneously, recognizing that lasting change requires addressing root causes, not just symptoms.

By following this roadmap and utilizing Reframe's comprehensive features, you can develop the skills needed to navigate abandonment triggers without turning to alcohol, build healthier relationships, and create a more fulfilling life. The app's evidence-based approach, combined with community support and professional-grade tools, makes it an excellent choice for anyone ready to break free from the cycle of abandonment trauma and alcohol use.

Remember that healing is not linear, and setbacks are part of the process. What matters most is your commitment to showing up for yourself each day and using the tools available to create positive change. With Reframe as your guide and this roadmap as your structure, you have everything you need to begin this transformative journey.

The research shows that with time and practice, both alcohol cravings and abandonment triggers become more manageable. (How to Stop Alcohol Cravings) Your 120-day journey with Reframe is an investment in a future where you feel secure in yourself and free from the need to numb difficult emotions with alcohol.

Start today, be patient with the process, and trust that each small step forward is building toward the life you deserve - one free from the pain of abandonment trauma and the limitations of alcohol dependence.

Introduction

Abandonment trauma and alcohol use often intertwine in complex ways, creating cycles that can feel impossible to break. When past experiences of rejection, loss, or emotional neglect trigger intense feelings, many people turn to alcohol as a coping mechanism. However, this temporary relief often deepens the underlying wounds and creates new problems. The good news? There's a structured, science-backed approach to addressing both issues simultaneously.

Reframe is a neuroscience-based alcohol-habit-change app that helps users cut back or quit drinking through an evidence-backed 120-day program of daily science-informed tasks, craving-management tools, progress tracking, and a supportive peer community. (Reframe App Reviews) This comprehensive approach makes it uniquely positioned to help individuals work through abandonment triggers while developing healthier coping strategies.

Research shows that over 40% of our daily actions are performed automatically, without conscious thought, equating to around nine hours of habit-driven behavior daily. (How to Build a Habit Lab) Understanding this automatic nature of habits is crucial when addressing both abandonment responses and drinking patterns, as both often operate below the level of conscious awareness.

Understanding the Connection: Abandonment Trauma and Alcohol Use

The Neuroscience Behind Abandonment Triggers

Abandonment trauma creates lasting changes in the brain's stress response system. When triggered, the amygdala fires rapidly, flooding the system with stress hormones and creating an overwhelming urge to escape the discomfort. For many, alcohol becomes the go-to solution because it temporarily dampens these intense emotional responses.

Excessive alcohol consumption is a global public health crisis, with millions suffering from alcohol use disorder (AUD), leading to significantly reduced life expectancy. (Bad habits–good goals? Meta-analysis) The relationship between trauma and alcohol use is particularly complex because alcohol initially appears to solve the problem it ultimately worsens.

How Reframe Addresses Both Issues

Reframe uses a neuroscience approach to change the way alcohol shows up in users' lives, featuring a core 160-day, evidence-based education program. (Reframe: Drink Less & Thrive - App Review) This extended timeline is crucial for addressing abandonment trauma because healing these deep-seated patterns requires consistent, gentle work over time.

The app's approach aligns with research showing that urges to drink are short-lived, predictable, and controllable, and that with time and practice, the strength of urges can decrease while confidence in managing them increases. (How to Stop Alcohol Cravings) This same principle applies to abandonment triggers - they become more manageable with consistent practice and the right tools.

Your 120-Day Roadmap: Month-by-Month Breakdown

Month 1: Foundation Building (Days 1-30)

Week 1-2: Assessment and Awareness

  • Daily Reframe Lessons: Focus on understanding your drinking patterns and emotional triggers
  • Abandonment Work: Begin identifying your specific abandonment triggers using Reframe's craving logs
  • Key Milestone: Complete initial assessment and set realistic goals
  • KPI to Track: Number of triggers identified and logged daily

Week 3-4: Building Basic Coping Skills

  • Daily Activities: Practice Reframe's breathing exercises and mindfulness techniques
  • Abandonment Focus: Use journaling features to explore childhood experiences and attachment patterns
  • Key Milestone: Establish daily check-in routine
  • KPI to Track: Consistency of daily app engagement (aim for 80%+)

Reframe offers a community for its users, providing daily emails, articles, and Zoom calls. (Reframe App Reviews) This community support is particularly valuable for those dealing with abandonment issues, as it provides a safe space to connect without the fear of rejection.

Month 2: Skill Development (Days 31-60)

Week 5-6: Advanced Coping Strategies

  • Daily Focus: Implement the 'recognize-avoid-cope' approach commonly used in cognitive behavioral therapy
  • Abandonment Work: Practice self-soothing techniques when abandonment fears arise
  • Key Milestone: Successfully navigate first major trigger without drinking
  • KPI to Track: Reduction in craving intensity (rate 1-10 daily)

Week 7-8: Relationship Patterns

  • Daily Activities: Use Reframe's community features to practice healthy connection
  • Abandonment Focus: Explore how abandonment fears show up in current relationships
  • Key Milestone: Share vulnerability in community forum or support group
  • KPI to Track: Number of meaningful community interactions per week

Research on mindfulness meditation shows it can be effective for alcohol relapse prevention, with studies demonstrating its efficacy in 16-week prospective case series. (Mindfulness Meditation for Alcohol Relapse Prevention) Reframe incorporates these evidence-based mindfulness practices throughout the program.

Month 3: Integration and Healing (Days 61-90)

Week 9-10: Trauma Processing

  • Daily Practice: Use Reframe's meditation exercises to process difficult emotions
  • Abandonment Work: Begin gentle exposure to abandonment fears in safe contexts
  • Key Milestone: Complete first month without using alcohol to cope with abandonment triggers
  • KPI to Track: Emotional regulation scores (self-rated daily)

Week 11-12: Building Secure Attachment

  • Daily Focus: Practice self-compassion and internal security building
  • Abandonment Work: Develop internal resources for self-soothing
  • Key Milestone: Demonstrate ability to self-soothe during triggered states
  • KPI to Track: Time to emotional regulation after trigger (aim to decrease)

Imaginal retraining has been evaluated as effective in people with strong cravings for alcohol, offering a new self-help technique that can be customized to individual problems. (Imaginal Retraining) This technique can be particularly powerful when adapted for abandonment triggers.

Month 4: Mastery and Maintenance (Days 91-120)

Week 13-14: Advanced Integration

  • Daily Practice: Combine all learned skills into personalized coping toolkit
  • Abandonment Work: Practice healthy relationship skills and boundary setting
  • Key Milestone: Navigate complex social situation without drinking or abandonment panic
  • KPI to Track: Confidence levels in social situations (weekly assessment)

Week 15-16: Future Planning

  • Daily Focus: Develop long-term maintenance strategies
  • Abandonment Work: Create action plan for future triggers
  • Key Milestone: Complete 120-day program with measurable improvements
  • KPI to Track: Overall life satisfaction and relationship quality scores

Studies show that mindfulness is inversely associated with alcohol attentional bias among recovering alcohol-dependent adults, suggesting that mindfulness practices can help reduce automatic responses to alcohol cues. (Mindfulness and Alcohol Attentional Bias) This research supports Reframe's integrated approach to mindfulness and alcohol reduction.

Key Reframe Features for Abandonment Healing

Daily Science-Backed Lessons & Activities

Reframe's evidence-based curriculum includes daily lessons that help users understand the neuroscience behind their habits and triggers. For those dealing with abandonment trauma, these lessons provide crucial psychoeducation about how trauma affects the brain and why certain situations feel so threatening.

Craving-Management Tools

The app includes breathing exercises, journaling prompts, and games specifically designed to help users navigate intense cravings. These same tools are incredibly effective for managing abandonment triggers, as both involve intense emotional states that benefit from grounding techniques.

Progress Tracking & Analytics

Reframe's drink tracking and analytics features can be adapted to track abandonment triggers, emotional states, and coping strategy effectiveness. This data-driven approach helps users identify patterns and measure progress over time.

Peer Support Community & Forums

For individuals with abandonment trauma, the fear of rejection can make seeking support feel impossible. Reframe's anonymous community features provide a safe space to connect with others facing similar challenges without the vulnerability of face-to-face interaction.

24/7 In-App Coaching & Check-Ins

The app's coaching features provide immediate support during crisis moments, which is particularly valuable for abandonment triggers that can arise unexpectedly and feel overwhelming.

Weekly Milestone Tracker

Week Primary Focus Abandonment Goal Alcohol Goal Success Metric
1-2 Assessment Identify triggers Baseline tracking 5+ triggers logged
3-4 Basic coping Self-soothing skills Reduce by 20% Daily app use 80%+
5-6 Advanced skills Trigger navigation Avoid binge episodes First successful navigation
7-8 Relationships Community engagement Social drinking limits 3+ community interactions
9-10 Trauma processing Emotional regulation Craving management 1 month trigger-free
11-12 Secure attachment Internal resources Consistent reduction Faster emotional recovery
13-14 Integration Complex situations Social confidence Navigate challenging event
15-16 Maintenance Future planning Long-term strategy Complete program goals

Evidence-Based Techniques Integrated in Reframe

Cognitive Behavioral Therapy (CBT) Elements

Reframe incorporates CBT principles throughout its program, helping users identify thought patterns that lead to both drinking and abandonment panic. The app's daily lessons teach users to recognize cognitive distortions and develop more balanced thinking patterns.

Mindfulness-Based Interventions

Mindfulness practices are woven throughout Reframe's curriculum, helping users develop present-moment awareness that can interrupt both craving cycles and abandonment spirals. Research supports mindfulness as an effective intervention for alcohol relapse prevention.

Exposure Therapy Principles

While not formal exposure therapy, Reframe's community features and social challenges provide gentle exposure to interpersonal situations that might trigger abandonment fears, allowing users to practice new coping skills in a supportive environment.

Habit Change Science

The app applies cutting-edge research on habit formation and change, helping users understand how to rewire automatic responses to both alcohol cues and abandonment triggers. This scientific approach increases the likelihood of lasting change.

Real User Experiences and Testimonials

Reframe is trusted by millions worldwide, with users reporting significant improvements in their relationship with alcohol and their overall emotional well-being. (Reframe App Reviews) Many users specifically mention how the app helped them address underlying emotional issues that were driving their drinking.

The app's comprehensive approach addresses the reality that excessive alcohol consumption often stems from deeper emotional wounds. By providing tools for both alcohol reduction and emotional healing, Reframe offers a more complete solution than apps focused solely on drink tracking.

Pricing and Subscription Details

Reframe offers a free trial period that allows users to explore the app's features and determine if it's a good fit for their needs. The subscription model provides access to all features, including the complete 120-day curriculum, community support, and ongoing coaching.

While specific pricing details may vary, the investment in a comprehensive program like Reframe often proves cost-effective compared to traditional therapy or treatment programs, especially when considering the long-term benefits of addressing both alcohol use and underlying trauma.

Downloadable 120-Day Calendar and KPI Tracker

To support your journey, consider creating a personalized tracking system that includes:

Daily Tracking Elements:

  • Abandonment trigger intensity (1-10 scale)
  • Alcohol craving strength (1-10 scale)
  • Coping strategies used
  • Emotional regulation success
  • Community engagement level

Weekly Assessment Points:

  • Overall progress toward goals
  • Relationship quality improvements
  • Confidence in social situations
  • Sleep quality and general well-being
  • Motivation and hope levels

Monthly Milestone Reviews:

  • Major breakthroughs or insights
  • Challenges overcome
  • Skills mastered
  • Areas needing continued focus
  • Celebration of progress made

Tips for Maximizing Success

Start Small and Build Gradually

Both abandonment healing and alcohol reduction require patience and self-compassion. Begin with small, achievable goals and gradually increase the challenge as your skills develop.

Use the Community Wisely

Reframe's community features can be particularly healing for those with abandonment trauma, but approach them gradually. Start by reading others' posts before sharing your own experiences.

Track Patterns, Not Just Problems

Use Reframe's tracking features to identify not just when you struggle, but also when you succeed. Understanding your patterns of resilience is just as important as recognizing your triggers.

Integrate Professional Support When Needed

While Reframe is designed for mindful drinking and is not a substitute for professional treatment of Alcohol Use Disorder (AUD), it can complement therapy or counseling for those dealing with complex trauma.

Practice Self-Compassion

Healing abandonment trauma while changing drinking habits is challenging work. Be patient with yourself and celebrate small victories along the way.

When to Seek Additional Support

While Reframe provides comprehensive tools for alcohol reduction and emotional healing, some situations may require additional professional support:

  • Severe abandonment trauma requiring specialized therapy
  • Signs of alcohol use disorder that need medical supervision
  • Co-occurring mental health conditions
  • Suicidal thoughts or self-harm behaviors
  • Inability to reduce drinking despite consistent app use

Reframe works best as part of a comprehensive approach to healing that may include therapy, medical care, and other support systems.

Conclusion: Your Path to Healing and Freedom

The journey to heal abandonment triggers while reducing alcohol use is not easy, but it is absolutely possible with the right tools and support. Reframe's 120-day program provides a structured, science-based approach that addresses both issues simultaneously, recognizing that lasting change requires addressing root causes, not just symptoms.

By following this roadmap and utilizing Reframe's comprehensive features, you can develop the skills needed to navigate abandonment triggers without turning to alcohol, build healthier relationships, and create a more fulfilling life. The app's evidence-based approach, combined with community support and professional-grade tools, makes it an excellent choice for anyone ready to break free from the cycle of abandonment trauma and alcohol use.

Remember that healing is not linear, and setbacks are part of the process. What matters most is your commitment to showing up for yourself each day and using the tools available to create positive change. With Reframe as your guide and this roadmap as your structure, you have everything you need to begin this transformative journey.

The research shows that with time and practice, both alcohol cravings and abandonment triggers become more manageable. (How to Stop Alcohol Cravings) Your 120-day journey with Reframe is an investment in a future where you feel secure in yourself and free from the need to numb difficult emotions with alcohol.

Start today, be patient with the process, and trust that each small step forward is building toward the life you deserve - one free from the pain of abandonment trauma and the limitations of alcohol dependence.

Alcohol and Mental Health
2025-07-09 5:57
Alcohol and Mental Health
How 71 % of UK GPs Became Compassion-Fatigued — and 5 Evidence-Based Fixes Your Clinic Can Deploy This Quarter
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A 2025 survey reveals 71% of UK GPs suffer compassion fatigue, harming care quality. This guide shares 5 science-backed fixes—from mindfulness training to neuroscience apps—that clinics can deploy within a quarter to reverse the crisis.

23 min read
Read Full Article  →

Introduction

A January 2025 survey revealed a startling reality: 71% of UK general practitioners now meet the clinical criteria for compassion fatigue. This isn't just another burnout statistic—it's a distinct psychological condition that threatens the very foundation of patient care. While burnout focuses on emotional exhaustion from work demands, compassion fatigue specifically stems from the emotional residue of caring for patients in distress.

The implications extend far beyond individual practitioners. When healthcare providers experience compassion fatigue, patient satisfaction scores drop, medical errors increase, and turnover rates soar. But here's the encouraging news: recent meta-analyses from 2024-25 have identified evidence-based interventions that can reduce compassion fatigue scores by up to one standard deviation within a single quarter.

This comprehensive guide will unpack the survey findings, contrast compassion fatigue with traditional burnout metrics, and walk you through five high-impact interventions your clinic can implement immediately. We'll also explore how digital wellness tools, including neuroscience-based approaches to stress management, can complement traditional interventions to create a comprehensive wellness strategy for healthcare teams.

Understanding the 71% Crisis: What the Data Really Shows

The Scope of Compassion Fatigue in UK Primary Care

The January 2025 survey data paints a concerning picture of UK general practice. Unlike previous studies that focused primarily on secondary care settings, this research specifically examined primary care physicians—the frontline of the NHS. The 71% figure represents practitioners who scored above clinical thresholds on validated compassion fatigue assessment tools.

Compassion fatigue manifests differently from burnout in several key ways:

  • Emotional numbing: Practitioners report feeling disconnected from patients' emotional experiences
  • Intrusive thoughts: Persistent worry about patient outcomes outside of work hours
  • Avoidance behaviors: Unconscious distancing from emotionally challenging cases
  • Physical symptoms: Sleep disturbances, headaches, and gastrointestinal issues specifically linked to patient care stress

Contrasting Compassion Fatigue with Burnout Metrics

While burnout typically measures three dimensions—emotional exhaustion, depersonalization, and reduced personal accomplishment—compassion fatigue assessment tools focus on the specific emotional cost of caring. Recent research on healthcare provider wellness has shown that these conditions can co-occur but require different intervention strategies (BMC Health Services Research).

The distinction matters for treatment approaches. Burnout interventions often focus on workload management and organizational changes, while compassion fatigue requires targeted emotional regulation and self-compassion training. Understanding this difference is crucial for developing effective intervention strategies.

The Five Evidence-Based Interventions That Work

1. Mindfulness-Based Compassion and Resilience Enhancement (MBCARE)

The MBCARE program represents one of the most promising developments in healthcare provider wellness. This four-week intervention combines mindfulness training with self-compassion practices specifically designed for healthcare professionals.

The Evidence: A recent study involving 17 nurses and doctors at a French teaching hospital demonstrated significant improvements in mindfulness skills, reduced burnout scores, and enhanced self-compassion following the MBCARE program (BMC Psychology). The program achieved 100% attendance across eight three-hour sessions delivered over four weeks.

Implementation Strategy:

  • Week 1: Introduction to mindfulness and body awareness techniques
  • Week 2: Self-compassion practices and loving-kindness meditation
  • Week 3: Mindful communication and difficult emotion regulation
  • Week 4: Integration and sustainable practice development

Quick-Start Checklist:

  • Identify 8-12 healthcare providers for the pilot cohort
  • Schedule four consecutive weekly sessions (3 hours each)
  • Secure a quiet, comfortable training space
  • Arrange for qualified mindfulness instructor with healthcare experience
  • Implement pre- and post-intervention assessments

2. Digital Self-Monitoring and Wellbeing Screening

Real-time wellbeing monitoring has emerged as a powerful tool for early intervention. The "My Personal Wellbeing" methodology, developed specifically for NHS and care workers, provides a framework for continuous self-assessment and support (BMC Health Services Research).

The Technology Advantage: With approximately 84% of the UK population having access to smartphones, digital interventions offer unprecedented reach and scalability (Nature Digital Medicine). These platforms can deliver personalized interventions based on real-time data, making them particularly effective for busy healthcare environments.

Implementation Components:

  • Daily mood and stress level tracking
  • Automated alerts for concerning patterns
  • Personalized coping strategy recommendations
  • Peer support network integration
  • Manager dashboard for team wellness oversight

3. Compassion-Focused Mobile Applications

Smartphone applications offering compassion-based interventions have shown positive effects on mental health outcomes. A recent qualitative review identified 24 compassion apps with varying quality levels, highlighting the importance of evidence-based selection (Cambridge Core).

Selection Criteria for Healthcare Settings:

  • Evidence-based content development
  • Healthcare professional input in design
  • Privacy and security compliance
  • Integration with existing wellness programs
  • Measurable outcome tracking

Recommended Features:

  • Guided self-compassion exercises
  • Stress management tools
  • Peer support communities
  • Progress tracking and analytics
  • Crisis intervention resources

4. Neuroscience-Based Stress Management Programs

Neuroscience-informed approaches to stress management are gaining traction in healthcare settings. These programs leverage our understanding of brain plasticity and stress response systems to develop targeted interventions.

Reframe, a neuroscience-based app originally designed for alcohol habit change, demonstrates how evidence-backed behavioral interventions can be adapted for healthcare wellness programs (Reframe App). The app's approach to craving management, progress tracking, and community support offers a model for addressing the emotional challenges healthcare providers face.

Core Components:

  • Daily science-informed tasks: Brief, evidence-based activities that build resilience
  • Craving-management tools: Techniques for managing emotional overwhelm (breathing exercises, journaling, mindfulness games)
  • Progress tracking: Objective measures of stress reduction and emotional regulation
  • Peer support community: Safe spaces for healthcare providers to share experiences
  • 24/7 coaching support: Immediate access to guidance during difficult moments

Adaptation for Healthcare Settings:

  • Customize content for medical scenarios
  • Integrate with existing employee assistance programs
  • Provide manager training on supporting team members
  • Establish clear boundaries between personal and professional use

5. Behavioral Training and Skill Development

Structured behavioral training programs focus on developing specific skills for managing compassion fatigue. These interventions typically include:

Emotional Regulation Training:

  • Cognitive reframing techniques
  • Distress tolerance skills
  • Boundary-setting strategies
  • Self-advocacy training

Communication Skills Enhancement:

  • Difficult conversation navigation
  • Empathetic responding without emotional absorption
  • Team communication and support
  • Patient interaction optimization

Self-Care Protocol Development:

  • Personalized wellness planning
  • Work-life boundary establishment
  • Recovery activity scheduling
  • Social support network building

Implementation Timeline: Your 90-Day Action Plan

Month 1: Assessment and Foundation Building

Week 1-2: Baseline Assessment

  • Administer compassion fatigue assessment tools to all clinical staff
  • Conduct focus groups to understand specific stressors
  • Review current wellness resources and identify gaps
  • Establish measurement protocols for tracking progress

Week 3-4: Program Selection and Setup

  • Choose 2-3 interventions based on staff preferences and clinic resources
  • Secure necessary technology platforms and training materials
  • Identify internal champions and external facilitators
  • Develop communication strategy for staff engagement

Month 2: Pilot Implementation

Week 5-6: Launch Pilot Programs

  • Begin MBCARE training with volunteer cohort
  • Deploy digital monitoring tools to interested staff members
  • Initiate behavioral training sessions
  • Establish peer support networks

Week 7-8: Monitor and Adjust

  • Collect weekly feedback from participants
  • Address technical issues and logistical challenges
  • Refine program delivery based on initial responses
  • Expand participation to additional staff members

Month 3: Full Deployment and Evaluation

Week 9-10: Scale Successful Interventions

  • Roll out effective programs to entire clinical team
  • Integrate successful elements into standard operating procedures
  • Train managers on ongoing support strategies
  • Establish sustainable funding and resource allocation

Week 11-12: Comprehensive Evaluation

  • Conduct post-intervention assessments
  • Analyze quantitative and qualitative outcomes
  • Document lessons learned and best practices
  • Plan for long-term sustainability and continuous improvement

Measuring Success: Key Performance Indicators

Primary Outcomes

Compassion Fatigue Scores: Use validated instruments like the Professional Self-Care Inventory or the Compassion Fatigue Self-Test to track changes over time. Aim for a reduction of at least 0.5 standard deviations within the first quarter.

Staff Retention Rates: Monitor turnover rates, particularly among high-performing clinicians. Successful interventions typically show 15-25% improvement in retention within six months.

Patient Satisfaction Metrics: Track patient feedback scores, particularly items related to provider empathy and communication. Improvements in provider wellness often correlate with enhanced patient experience.

Secondary Outcomes

Sick Leave Utilization: Monitor patterns in sick leave usage, particularly stress-related absences. Effective interventions often reduce sick leave by 10-20%.

Workplace Incident Reports: Track medical errors, patient complaints, and workplace conflicts. Reduced compassion fatigue typically correlates with improved safety outcomes.

Team Cohesion Measures: Assess team communication, collaboration, and mutual support through regular surveys and observation.

The Role of Digital Wellness Tools in Healthcare Settings

Leveraging Technology for Scalable Solutions

Digital interventions offer unique advantages for healthcare settings, particularly in terms of accessibility and cost-effectiveness. Meta-analyses have demonstrated evidence for the effectiveness of digital interventions at reducing alcohol consumption, suggesting similar approaches could be effective for stress management (Nature Digital Medicine).

Key Advantages of Digital Approaches:

  • 24/7 Availability: Healthcare providers work irregular hours and need support outside traditional business hours
  • Privacy and Anonymity: Staff can access help without fear of professional judgment
  • Personalization: AI-driven platforms can adapt to individual needs and preferences
  • Cost-Effectiveness: Once developed, digital tools can serve unlimited users with minimal incremental cost
  • Data Collection: Real-time analytics provide insights into program effectiveness and user engagement

Integration with Existing Healthcare Systems

Successful digital wellness programs integrate seamlessly with existing healthcare infrastructure. This includes:

Electronic Health Record Integration: Wellness data can inform staffing decisions and identify at-risk providers before crisis points.

Employee Assistance Program Coordination: Digital tools should complement, not replace, existing mental health resources.

Professional Development Integration: Wellness activities can count toward continuing education requirements, increasing engagement.

Creating a Comprehensive Wellness Ecosystem

The Multi-Modal Approach

The most effective interventions combine multiple modalities to address different aspects of compassion fatigue. Research on smartphone-based support systems has shown promising results when combined with other therapeutic approaches (PubMed).

Recommended Combination Strategy:

  1. Foundation: MBCARE training for all clinical staff
  2. Daily Support: Digital monitoring and micro-interventions
  3. Skill Building: Monthly behavioral training sessions
  4. Peer Support: Regular team wellness meetings and buddy systems
  5. Crisis Intervention: Clear protocols for acute stress responses

Organizational Culture Considerations

Successful wellness programs require supportive organizational culture. Key elements include:

Leadership Commitment: Senior leaders must model wellness behaviors and prioritize staff wellbeing in decision-making.

Resource Allocation: Adequate funding, time, and personnel must be dedicated to wellness initiatives.

Policy Integration: Wellness considerations should be embedded in scheduling, workload management, and performance evaluation processes.

Stigma Reduction: Create safe spaces for discussing mental health challenges without fear of professional consequences.

Special Considerations for Primary Care Settings

Unique Challenges in General Practice

Primary care providers face distinct challenges that require tailored interventions:

Continuity of Care Burden: Long-term patient relationships can intensify emotional investment and increase compassion fatigue risk.

Diagnostic Uncertainty: The pressure to make accurate diagnoses with limited time and resources creates chronic stress.

Administrative Overload: Increasing documentation requirements reduce time for patient care and self-care.

Isolation: Solo practitioners and small practices may lack peer support networks available in larger healthcare systems.

Tailored Solutions for Primary Care

Practice-Based Interventions:

  • Implement team-based care models to distribute emotional load
  • Create structured debriefing protocols for difficult cases
  • Establish clear boundaries around after-hours patient contact
  • Develop referral networks for complex cases requiring specialized care

Technology Solutions for Small Practices:

  • Cloud-based wellness platforms that don't require IT infrastructure
  • Mobile apps that work across different devices and operating systems
  • Automated reporting tools that minimize administrative burden
  • Peer networking platforms connecting isolated practitioners

The Business Case for Compassion Fatigue Interventions

Return on Investment Analysis

Investing in compassion fatigue interventions delivers measurable returns:

Direct Cost Savings:

  • Reduced recruitment and training costs (average GP replacement cost: £50,000-£75,000)
  • Decreased sick leave and locum expenses
  • Lower professional liability insurance premiums
  • Reduced medical error costs and litigation risk

Indirect Benefits:

  • Improved patient satisfaction and loyalty
  • Enhanced practice reputation and referral patterns
  • Increased provider productivity and efficiency
  • Better team morale and collaboration

Long-Term Strategic Advantages:

  • Competitive advantage in provider recruitment
  • Improved regulatory compliance and inspection outcomes
  • Enhanced resilience during healthcare system pressures
  • Sustainable practice growth and development

Funding and Resource Strategies

NHS and Government Support:

  • Explore available wellness grants and funding opportunities
  • Leverage NHS England mental health initiatives
  • Participate in research studies that provide free interventions
  • Collaborate with local Clinical Commissioning Groups

Private and Partnership Funding:

  • Partner with medical device companies interested in provider wellness
  • Collaborate with pharmaceutical companies on stress management research
  • Seek support from medical professional organizations
  • Explore corporate wellness partnerships

Future Directions and Emerging Trends

Artificial Intelligence and Personalized Interventions

The future of healthcare provider wellness lies in AI-driven personalization. Advanced algorithms can analyze patterns in stress responses, work schedules, and personal preferences to deliver precisely timed interventions.

Emerging Technologies:

  • Wearable devices that monitor physiological stress markers
  • Natural language processing for analyzing communication patterns
  • Predictive analytics for identifying at-risk providers
  • Virtual reality environments for stress reduction and training

Integration with Broader Healthcare Transformation

Compassion fatigue interventions are becoming integral to broader healthcare transformation initiatives:

Value-Based Care Models: Provider wellness metrics are increasingly included in quality measures and payment models.

Population Health Management: Healthy providers are essential for effective population health strategies.

Digital Health Integration: Wellness platforms are being integrated with electronic health records and clinical decision support systems.

Quick-Start Implementation Checklist

Immediate Actions (This Week)

  • Assess current compassion fatigue levels using validated tools
  • Identify 3-5 staff members willing to pilot interventions
  • Research available digital wellness platforms
  • Schedule leadership meeting to discuss resource allocation
  • Contact local mindfulness trainers or wellness coaches

Short-Term Goals (Next 30 Days)

  • Select and procure chosen intervention tools
  • Establish baseline measurements for all participants
  • Create communication plan for staff engagement
  • Set up monitoring and evaluation protocols
  • Begin first intervention (recommend starting with MBCARE)

Medium-Term Objectives (Next 90 Days)

  • Complete full cycle of chosen interventions
  • Conduct comprehensive outcome evaluation
  • Refine and adjust programs based on feedback
  • Develop sustainability plan for ongoing implementation
  • Share results with broader healthcare community

Long-Term Vision (Next 12 Months)

  • Integrate successful interventions into standard practice operations
  • Expand programs to include all clinical and administrative staff
  • Develop internal expertise and training capabilities
  • Establish partnerships with other practices for shared learning
  • Contribute to research and best practice development

Conclusion: From Crisis to Opportunity

The 71% compassion fatigue rate among UK GPs represents both a crisis and an unprecedented opportunity for transformation. While the statistics are alarming, the availability of evidence-based interventions provides a clear path forward. The five interventions outlined in this guide—MBCARE training, digital monitoring, compassion-focused apps, neuroscience-based programs, and behavioral training—offer practical, implementable solutions that can deliver measurable results within a single quarter.

The key to success lies in taking action immediately. Every day of delay means continued suffering for healthcare providers and suboptimal care for patients. The interventions described here are not theoretical concepts—they are proven strategies with documented outcomes and clear implementation pathways.

As healthcare continues to evolve, provider wellness will become increasingly central to quality care delivery. Organizations that invest in comprehensive compassion fatigue interventions today will not only improve immediate outcomes but also build the foundation for sustainable, resilient healthcare delivery in the future.

The evidence is clear, the tools are available, and the time for action is now. Your healthcare providers—and the patients they serve—deserve nothing less than your immediate commitment to addressing this critical challenge. The question is not whether you can afford to implement these interventions, but whether you can afford not to.

By combining traditional approaches like mindfulness training with innovative digital solutions, including neuroscience-based platforms that have demonstrated effectiveness in behavior change (Reframe App), healthcare organizations can create comprehensive wellness ecosystems that address the full spectrum of provider needs. The future of healthcare depends on the wellbeing of those who deliver it—and that future begins with the actions you take today.

Introduction

A January 2025 survey revealed a startling reality: 71% of UK general practitioners now meet the clinical criteria for compassion fatigue. This isn't just another burnout statistic—it's a distinct psychological condition that threatens the very foundation of patient care. While burnout focuses on emotional exhaustion from work demands, compassion fatigue specifically stems from the emotional residue of caring for patients in distress.

The implications extend far beyond individual practitioners. When healthcare providers experience compassion fatigue, patient satisfaction scores drop, medical errors increase, and turnover rates soar. But here's the encouraging news: recent meta-analyses from 2024-25 have identified evidence-based interventions that can reduce compassion fatigue scores by up to one standard deviation within a single quarter.

This comprehensive guide will unpack the survey findings, contrast compassion fatigue with traditional burnout metrics, and walk you through five high-impact interventions your clinic can implement immediately. We'll also explore how digital wellness tools, including neuroscience-based approaches to stress management, can complement traditional interventions to create a comprehensive wellness strategy for healthcare teams.

Understanding the 71% Crisis: What the Data Really Shows

The Scope of Compassion Fatigue in UK Primary Care

The January 2025 survey data paints a concerning picture of UK general practice. Unlike previous studies that focused primarily on secondary care settings, this research specifically examined primary care physicians—the frontline of the NHS. The 71% figure represents practitioners who scored above clinical thresholds on validated compassion fatigue assessment tools.

Compassion fatigue manifests differently from burnout in several key ways:

  • Emotional numbing: Practitioners report feeling disconnected from patients' emotional experiences
  • Intrusive thoughts: Persistent worry about patient outcomes outside of work hours
  • Avoidance behaviors: Unconscious distancing from emotionally challenging cases
  • Physical symptoms: Sleep disturbances, headaches, and gastrointestinal issues specifically linked to patient care stress

Contrasting Compassion Fatigue with Burnout Metrics

While burnout typically measures three dimensions—emotional exhaustion, depersonalization, and reduced personal accomplishment—compassion fatigue assessment tools focus on the specific emotional cost of caring. Recent research on healthcare provider wellness has shown that these conditions can co-occur but require different intervention strategies (BMC Health Services Research).

The distinction matters for treatment approaches. Burnout interventions often focus on workload management and organizational changes, while compassion fatigue requires targeted emotional regulation and self-compassion training. Understanding this difference is crucial for developing effective intervention strategies.

The Five Evidence-Based Interventions That Work

1. Mindfulness-Based Compassion and Resilience Enhancement (MBCARE)

The MBCARE program represents one of the most promising developments in healthcare provider wellness. This four-week intervention combines mindfulness training with self-compassion practices specifically designed for healthcare professionals.

The Evidence: A recent study involving 17 nurses and doctors at a French teaching hospital demonstrated significant improvements in mindfulness skills, reduced burnout scores, and enhanced self-compassion following the MBCARE program (BMC Psychology). The program achieved 100% attendance across eight three-hour sessions delivered over four weeks.

Implementation Strategy:

  • Week 1: Introduction to mindfulness and body awareness techniques
  • Week 2: Self-compassion practices and loving-kindness meditation
  • Week 3: Mindful communication and difficult emotion regulation
  • Week 4: Integration and sustainable practice development

Quick-Start Checklist:

  • Identify 8-12 healthcare providers for the pilot cohort
  • Schedule four consecutive weekly sessions (3 hours each)
  • Secure a quiet, comfortable training space
  • Arrange for qualified mindfulness instructor with healthcare experience
  • Implement pre- and post-intervention assessments

2. Digital Self-Monitoring and Wellbeing Screening

Real-time wellbeing monitoring has emerged as a powerful tool for early intervention. The "My Personal Wellbeing" methodology, developed specifically for NHS and care workers, provides a framework for continuous self-assessment and support (BMC Health Services Research).

The Technology Advantage: With approximately 84% of the UK population having access to smartphones, digital interventions offer unprecedented reach and scalability (Nature Digital Medicine). These platforms can deliver personalized interventions based on real-time data, making them particularly effective for busy healthcare environments.

Implementation Components:

  • Daily mood and stress level tracking
  • Automated alerts for concerning patterns
  • Personalized coping strategy recommendations
  • Peer support network integration
  • Manager dashboard for team wellness oversight

3. Compassion-Focused Mobile Applications

Smartphone applications offering compassion-based interventions have shown positive effects on mental health outcomes. A recent qualitative review identified 24 compassion apps with varying quality levels, highlighting the importance of evidence-based selection (Cambridge Core).

Selection Criteria for Healthcare Settings:

  • Evidence-based content development
  • Healthcare professional input in design
  • Privacy and security compliance
  • Integration with existing wellness programs
  • Measurable outcome tracking

Recommended Features:

  • Guided self-compassion exercises
  • Stress management tools
  • Peer support communities
  • Progress tracking and analytics
  • Crisis intervention resources

4. Neuroscience-Based Stress Management Programs

Neuroscience-informed approaches to stress management are gaining traction in healthcare settings. These programs leverage our understanding of brain plasticity and stress response systems to develop targeted interventions.

Reframe, a neuroscience-based app originally designed for alcohol habit change, demonstrates how evidence-backed behavioral interventions can be adapted for healthcare wellness programs (Reframe App). The app's approach to craving management, progress tracking, and community support offers a model for addressing the emotional challenges healthcare providers face.

Core Components:

  • Daily science-informed tasks: Brief, evidence-based activities that build resilience
  • Craving-management tools: Techniques for managing emotional overwhelm (breathing exercises, journaling, mindfulness games)
  • Progress tracking: Objective measures of stress reduction and emotional regulation
  • Peer support community: Safe spaces for healthcare providers to share experiences
  • 24/7 coaching support: Immediate access to guidance during difficult moments

Adaptation for Healthcare Settings:

  • Customize content for medical scenarios
  • Integrate with existing employee assistance programs
  • Provide manager training on supporting team members
  • Establish clear boundaries between personal and professional use

5. Behavioral Training and Skill Development

Structured behavioral training programs focus on developing specific skills for managing compassion fatigue. These interventions typically include:

Emotional Regulation Training:

  • Cognitive reframing techniques
  • Distress tolerance skills
  • Boundary-setting strategies
  • Self-advocacy training

Communication Skills Enhancement:

  • Difficult conversation navigation
  • Empathetic responding without emotional absorption
  • Team communication and support
  • Patient interaction optimization

Self-Care Protocol Development:

  • Personalized wellness planning
  • Work-life boundary establishment
  • Recovery activity scheduling
  • Social support network building

Implementation Timeline: Your 90-Day Action Plan

Month 1: Assessment and Foundation Building

Week 1-2: Baseline Assessment

  • Administer compassion fatigue assessment tools to all clinical staff
  • Conduct focus groups to understand specific stressors
  • Review current wellness resources and identify gaps
  • Establish measurement protocols for tracking progress

Week 3-4: Program Selection and Setup

  • Choose 2-3 interventions based on staff preferences and clinic resources
  • Secure necessary technology platforms and training materials
  • Identify internal champions and external facilitators
  • Develop communication strategy for staff engagement

Month 2: Pilot Implementation

Week 5-6: Launch Pilot Programs

  • Begin MBCARE training with volunteer cohort
  • Deploy digital monitoring tools to interested staff members
  • Initiate behavioral training sessions
  • Establish peer support networks

Week 7-8: Monitor and Adjust

  • Collect weekly feedback from participants
  • Address technical issues and logistical challenges
  • Refine program delivery based on initial responses
  • Expand participation to additional staff members

Month 3: Full Deployment and Evaluation

Week 9-10: Scale Successful Interventions

  • Roll out effective programs to entire clinical team
  • Integrate successful elements into standard operating procedures
  • Train managers on ongoing support strategies
  • Establish sustainable funding and resource allocation

Week 11-12: Comprehensive Evaluation

  • Conduct post-intervention assessments
  • Analyze quantitative and qualitative outcomes
  • Document lessons learned and best practices
  • Plan for long-term sustainability and continuous improvement

Measuring Success: Key Performance Indicators

Primary Outcomes

Compassion Fatigue Scores: Use validated instruments like the Professional Self-Care Inventory or the Compassion Fatigue Self-Test to track changes over time. Aim for a reduction of at least 0.5 standard deviations within the first quarter.

Staff Retention Rates: Monitor turnover rates, particularly among high-performing clinicians. Successful interventions typically show 15-25% improvement in retention within six months.

Patient Satisfaction Metrics: Track patient feedback scores, particularly items related to provider empathy and communication. Improvements in provider wellness often correlate with enhanced patient experience.

Secondary Outcomes

Sick Leave Utilization: Monitor patterns in sick leave usage, particularly stress-related absences. Effective interventions often reduce sick leave by 10-20%.

Workplace Incident Reports: Track medical errors, patient complaints, and workplace conflicts. Reduced compassion fatigue typically correlates with improved safety outcomes.

Team Cohesion Measures: Assess team communication, collaboration, and mutual support through regular surveys and observation.

The Role of Digital Wellness Tools in Healthcare Settings

Leveraging Technology for Scalable Solutions

Digital interventions offer unique advantages for healthcare settings, particularly in terms of accessibility and cost-effectiveness. Meta-analyses have demonstrated evidence for the effectiveness of digital interventions at reducing alcohol consumption, suggesting similar approaches could be effective for stress management (Nature Digital Medicine).

Key Advantages of Digital Approaches:

  • 24/7 Availability: Healthcare providers work irregular hours and need support outside traditional business hours
  • Privacy and Anonymity: Staff can access help without fear of professional judgment
  • Personalization: AI-driven platforms can adapt to individual needs and preferences
  • Cost-Effectiveness: Once developed, digital tools can serve unlimited users with minimal incremental cost
  • Data Collection: Real-time analytics provide insights into program effectiveness and user engagement

Integration with Existing Healthcare Systems

Successful digital wellness programs integrate seamlessly with existing healthcare infrastructure. This includes:

Electronic Health Record Integration: Wellness data can inform staffing decisions and identify at-risk providers before crisis points.

Employee Assistance Program Coordination: Digital tools should complement, not replace, existing mental health resources.

Professional Development Integration: Wellness activities can count toward continuing education requirements, increasing engagement.

Creating a Comprehensive Wellness Ecosystem

The Multi-Modal Approach

The most effective interventions combine multiple modalities to address different aspects of compassion fatigue. Research on smartphone-based support systems has shown promising results when combined with other therapeutic approaches (PubMed).

Recommended Combination Strategy:

  1. Foundation: MBCARE training for all clinical staff
  2. Daily Support: Digital monitoring and micro-interventions
  3. Skill Building: Monthly behavioral training sessions
  4. Peer Support: Regular team wellness meetings and buddy systems
  5. Crisis Intervention: Clear protocols for acute stress responses

Organizational Culture Considerations

Successful wellness programs require supportive organizational culture. Key elements include:

Leadership Commitment: Senior leaders must model wellness behaviors and prioritize staff wellbeing in decision-making.

Resource Allocation: Adequate funding, time, and personnel must be dedicated to wellness initiatives.

Policy Integration: Wellness considerations should be embedded in scheduling, workload management, and performance evaluation processes.

Stigma Reduction: Create safe spaces for discussing mental health challenges without fear of professional consequences.

Special Considerations for Primary Care Settings

Unique Challenges in General Practice

Primary care providers face distinct challenges that require tailored interventions:

Continuity of Care Burden: Long-term patient relationships can intensify emotional investment and increase compassion fatigue risk.

Diagnostic Uncertainty: The pressure to make accurate diagnoses with limited time and resources creates chronic stress.

Administrative Overload: Increasing documentation requirements reduce time for patient care and self-care.

Isolation: Solo practitioners and small practices may lack peer support networks available in larger healthcare systems.

Tailored Solutions for Primary Care

Practice-Based Interventions:

  • Implement team-based care models to distribute emotional load
  • Create structured debriefing protocols for difficult cases
  • Establish clear boundaries around after-hours patient contact
  • Develop referral networks for complex cases requiring specialized care

Technology Solutions for Small Practices:

  • Cloud-based wellness platforms that don't require IT infrastructure
  • Mobile apps that work across different devices and operating systems
  • Automated reporting tools that minimize administrative burden
  • Peer networking platforms connecting isolated practitioners

The Business Case for Compassion Fatigue Interventions

Return on Investment Analysis

Investing in compassion fatigue interventions delivers measurable returns:

Direct Cost Savings:

  • Reduced recruitment and training costs (average GP replacement cost: £50,000-£75,000)
  • Decreased sick leave and locum expenses
  • Lower professional liability insurance premiums
  • Reduced medical error costs and litigation risk

Indirect Benefits:

  • Improved patient satisfaction and loyalty
  • Enhanced practice reputation and referral patterns
  • Increased provider productivity and efficiency
  • Better team morale and collaboration

Long-Term Strategic Advantages:

  • Competitive advantage in provider recruitment
  • Improved regulatory compliance and inspection outcomes
  • Enhanced resilience during healthcare system pressures
  • Sustainable practice growth and development

Funding and Resource Strategies

NHS and Government Support:

  • Explore available wellness grants and funding opportunities
  • Leverage NHS England mental health initiatives
  • Participate in research studies that provide free interventions
  • Collaborate with local Clinical Commissioning Groups

Private and Partnership Funding:

  • Partner with medical device companies interested in provider wellness
  • Collaborate with pharmaceutical companies on stress management research
  • Seek support from medical professional organizations
  • Explore corporate wellness partnerships

Future Directions and Emerging Trends

Artificial Intelligence and Personalized Interventions

The future of healthcare provider wellness lies in AI-driven personalization. Advanced algorithms can analyze patterns in stress responses, work schedules, and personal preferences to deliver precisely timed interventions.

Emerging Technologies:

  • Wearable devices that monitor physiological stress markers
  • Natural language processing for analyzing communication patterns
  • Predictive analytics for identifying at-risk providers
  • Virtual reality environments for stress reduction and training

Integration with Broader Healthcare Transformation

Compassion fatigue interventions are becoming integral to broader healthcare transformation initiatives:

Value-Based Care Models: Provider wellness metrics are increasingly included in quality measures and payment models.

Population Health Management: Healthy providers are essential for effective population health strategies.

Digital Health Integration: Wellness platforms are being integrated with electronic health records and clinical decision support systems.

Quick-Start Implementation Checklist

Immediate Actions (This Week)

  • Assess current compassion fatigue levels using validated tools
  • Identify 3-5 staff members willing to pilot interventions
  • Research available digital wellness platforms
  • Schedule leadership meeting to discuss resource allocation
  • Contact local mindfulness trainers or wellness coaches

Short-Term Goals (Next 30 Days)

  • Select and procure chosen intervention tools
  • Establish baseline measurements for all participants
  • Create communication plan for staff engagement
  • Set up monitoring and evaluation protocols
  • Begin first intervention (recommend starting with MBCARE)

Medium-Term Objectives (Next 90 Days)

  • Complete full cycle of chosen interventions
  • Conduct comprehensive outcome evaluation
  • Refine and adjust programs based on feedback
  • Develop sustainability plan for ongoing implementation
  • Share results with broader healthcare community

Long-Term Vision (Next 12 Months)

  • Integrate successful interventions into standard practice operations
  • Expand programs to include all clinical and administrative staff
  • Develop internal expertise and training capabilities
  • Establish partnerships with other practices for shared learning
  • Contribute to research and best practice development

Conclusion: From Crisis to Opportunity

The 71% compassion fatigue rate among UK GPs represents both a crisis and an unprecedented opportunity for transformation. While the statistics are alarming, the availability of evidence-based interventions provides a clear path forward. The five interventions outlined in this guide—MBCARE training, digital monitoring, compassion-focused apps, neuroscience-based programs, and behavioral training—offer practical, implementable solutions that can deliver measurable results within a single quarter.

The key to success lies in taking action immediately. Every day of delay means continued suffering for healthcare providers and suboptimal care for patients. The interventions described here are not theoretical concepts—they are proven strategies with documented outcomes and clear implementation pathways.

As healthcare continues to evolve, provider wellness will become increasingly central to quality care delivery. Organizations that invest in comprehensive compassion fatigue interventions today will not only improve immediate outcomes but also build the foundation for sustainable, resilient healthcare delivery in the future.

The evidence is clear, the tools are available, and the time for action is now. Your healthcare providers—and the patients they serve—deserve nothing less than your immediate commitment to addressing this critical challenge. The question is not whether you can afford to implement these interventions, but whether you can afford not to.

By combining traditional approaches like mindfulness training with innovative digital solutions, including neuroscience-based platforms that have demonstrated effectiveness in behavior change (Reframe App), healthcare organizations can create comprehensive wellness ecosystems that address the full spectrum of provider needs. The future of healthcare depends on the wellbeing of those who deliver it—and that future begins with the actions you take today.

Alcohol and Mental Health
2024-11-06 9:00
Alcohol and Mental Health
The Intersection of Minimalism and Recovery 
This is some text inside of a div block.

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!

20 min read

Declutter and Drink Less With Reframe!

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!

Read Full Article  →

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.

What Is a Minimalist?

A woman organizes clothes into a closet

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.

The Science of Less: Why It Works

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. 

The Neuroscience of Simplicity and Sobriety

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.

1. The Dopamine Dilemma

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:

  • Completing tasks is satisfying. It’s rewarding to watch a messy closet or desk transform into an organized, inviting space. As we admire the fruits of our labor, we get a natural dopamine boost!
  • Putting less value in material possessions ends up bringing more joy. As Anna Lembke writes in Dopamine Nation: Finding Balance in the Age of Indulgence, “The paradox is that hedonism, the pursuit of pleasure for its own sake, leads to anhedonia. Which is the inability to enjoy pleasure of any kind.” Once we stop constantly seeking pleasure, we’ll find more pleasure in the things we already have.
  • There’s more time for other dopamine-boosting activities. Whether we’re talking about mountains of unopened mail or overcommitment to projects, having too much stuff in the way and too many activities on our schedule leaves less room for experiences that truly bring us joy. Without distractions in our path, we can include activities that feel meaningful and naturally boost dopamine levels, such as catching up with friends, engaging in creative projects, or connecting with nature.

Ready to get that dopamine flowing? Decluttering might do the trick!

2. Decluttering To De-stress

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!

3. Minimalism as a Buffer for Impulse Control

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!

4. Minimalism as a Mindfulness Practice

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!

The Science of Less Why It Works

Finding Balance

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.

Tips for Minimalism in Recovery

So how can we tap into the power of minimalism without going too far? Here are some ideas to start with:

  • Try different approaches without feeling pressured. When it comes to decluttering advice, try out the different tips from minimalist influencers and give Fumio Sasaki, Marie Kondo, Joshua Becker, and other minimalism gurus a read. Just make sure you don’t get overwhelmed by the process: incorporate the tips that work and let the others go. After all, that’s what being a minimalist is all about!
  • Embrace “messy minimalism.” There are lots of “professional minimalists” out there, but you don’t have to become one. Do as much decluttering as you’re able to — for example, try to get rid of 10 unnecessary things every week, set a goal of going through one stack of papers, or clean out one drawer at a time. Every little bit helps!
  • Do a digital detox. We spend much of our time online, and approaching our digital life with intention is key. Also, make sure to take breaks from your online life by setting a “device-free” hour every day, staying away from screens at night, and disconnecting from any groups or sites that are likely to get you off track or don’t support your recovery.
  • Simplify your social circles. Be mindful of who you spend time with on a regular basis and be intentional about your relationships. If someone doesn’t support your recovery, it might be time to gently move on — sometimes in life our paths diverge, and that’s completely okay!
  • Be mindful of what you bring into your life. This is where minimalism can be a recovery superpower. By getting in the habit of thinking twice before buying, watching, eating, or drinking something, we’re building healthier habits that support our recovery.
  • Minimize your mindset. In a similar way, if you find your thoughts racing and anxiety ramping up, take a moment to pause. Use a mindfulness technique that works for you — whether it’s diaphragmatic breathing, repeating a mantra or affirmation, or using progressive muscle relaxation — to clear your mind. 
  • Embrace “tiny habits.” Adding small habits to your life is a simple way to create real change. Those tiny habits add up! Try a five-minute meditation every day or do some stretches before bed. Before you know it, you’ll be in the habit of doing them every day.
  • Choose your commitments wisely. Before agreeing to join a new group or commit to an activity, ask yourself if the time is right and if you have the bandwidth for it right now. If not, decline politely — and don’t feel guilty about saying no. You’re just taking care of your mental health, and that’s always okay.
  • Practice gratitude. Gratitude is good for our brain, and embracing minimalism helps us be more grateful for the things we have rather than focusing on what we don’t have. (For more info on fostering gratitude, check out “10 Benefits of a Daily Gratitude Practice.”)

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!

Building a New 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.

What Is a Minimalist?

A woman organizes clothes into a closet

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.

The Science of Less: Why It Works

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. 

The Neuroscience of Simplicity and Sobriety

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.

1. The Dopamine Dilemma

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:

  • Completing tasks is satisfying. It’s rewarding to watch a messy closet or desk transform into an organized, inviting space. As we admire the fruits of our labor, we get a natural dopamine boost!
  • Putting less value in material possessions ends up bringing more joy. As Anna Lembke writes in Dopamine Nation: Finding Balance in the Age of Indulgence, “The paradox is that hedonism, the pursuit of pleasure for its own sake, leads to anhedonia. Which is the inability to enjoy pleasure of any kind.” Once we stop constantly seeking pleasure, we’ll find more pleasure in the things we already have.
  • There’s more time for other dopamine-boosting activities. Whether we’re talking about mountains of unopened mail or overcommitment to projects, having too much stuff in the way and too many activities on our schedule leaves less room for experiences that truly bring us joy. Without distractions in our path, we can include activities that feel meaningful and naturally boost dopamine levels, such as catching up with friends, engaging in creative projects, or connecting with nature.

Ready to get that dopamine flowing? Decluttering might do the trick!

2. Decluttering To De-stress

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!

3. Minimalism as a Buffer for Impulse Control

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!

4. Minimalism as a Mindfulness Practice

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!

The Science of Less Why It Works

Finding Balance

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.

Tips for Minimalism in Recovery

So how can we tap into the power of minimalism without going too far? Here are some ideas to start with:

  • Try different approaches without feeling pressured. When it comes to decluttering advice, try out the different tips from minimalist influencers and give Fumio Sasaki, Marie Kondo, Joshua Becker, and other minimalism gurus a read. Just make sure you don’t get overwhelmed by the process: incorporate the tips that work and let the others go. After all, that’s what being a minimalist is all about!
  • Embrace “messy minimalism.” There are lots of “professional minimalists” out there, but you don’t have to become one. Do as much decluttering as you’re able to — for example, try to get rid of 10 unnecessary things every week, set a goal of going through one stack of papers, or clean out one drawer at a time. Every little bit helps!
  • Do a digital detox. We spend much of our time online, and approaching our digital life with intention is key. Also, make sure to take breaks from your online life by setting a “device-free” hour every day, staying away from screens at night, and disconnecting from any groups or sites that are likely to get you off track or don’t support your recovery.
  • Simplify your social circles. Be mindful of who you spend time with on a regular basis and be intentional about your relationships. If someone doesn’t support your recovery, it might be time to gently move on — sometimes in life our paths diverge, and that’s completely okay!
  • Be mindful of what you bring into your life. This is where minimalism can be a recovery superpower. By getting in the habit of thinking twice before buying, watching, eating, or drinking something, we’re building healthier habits that support our recovery.
  • Minimize your mindset. In a similar way, if you find your thoughts racing and anxiety ramping up, take a moment to pause. Use a mindfulness technique that works for you — whether it’s diaphragmatic breathing, repeating a mantra or affirmation, or using progressive muscle relaxation — to clear your mind. 
  • Embrace “tiny habits.” Adding small habits to your life is a simple way to create real change. Those tiny habits add up! Try a five-minute meditation every day or do some stretches before bed. Before you know it, you’ll be in the habit of doing them every day.
  • Choose your commitments wisely. Before agreeing to join a new group or commit to an activity, ask yourself if the time is right and if you have the bandwidth for it right now. If not, decline politely — and don’t feel guilty about saying no. You’re just taking care of your mental health, and that’s always okay.
  • Practice gratitude. Gratitude is good for our brain, and embracing minimalism helps us be more grateful for the things we have rather than focusing on what we don’t have. (For more info on fostering gratitude, check out “10 Benefits of a Daily Gratitude Practice.”)

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!

Building a New 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 and Mental Health
2024-10-24 9:00
Alcohol and Mental Health
Can Alcohol Be a Reason for Panic Attacks?
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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.

14 min read

Develop Emotional Balance With Reframe!

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!

Read Full Article  →

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.

What Are Panic Attacks?

A woman covers her face with her hands

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.

  • Intense distress or worry
  • Sense of detachment 
  • Heart palpitations 
  • Chest pain 
  • Trouble breathing
  • Sweating 
  • Chills 
  • Trembling
  • Numbness or tingling 
  • Nausea or abdominal pain 
  • Faintness or dizziness

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.

The Link Between Alcohol and Panic Attacks

Alcohol affects the way we think, feel, and act, so it can contribute to panic attacks. Here’s how:

1. Catalyst for Chaos

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: 

  • Increased stress. Alcohol increases levels of the stress hormone cortisol in our body, which can lead to feelings of anxiety or restlessness.
  • Dip in the calming hormone. When we drink, alcohol increases GABA, a chemical in our brain that helps us feel calm. GABA levels dip after we stop drinking and make it more difficult to relax naturally, which can lead to panic attacks.
  • Hippocampus hamper. Alcohol disrupts the function of our hippocampus, which is the area of the brain that controls our memory, impacting our ability to create or recall memories. When we can’t remember something, our anxiety levels may rise.
  • Amygdala interruption. Alcohol also impacts our amygdala, which is in charge of our fear response. When we drink, this response slows down, making it difficult to recognize danger. When we stop drinking, this response may be heightened, causing us to sense danger even in situations where there’s no threat. 
  • Low blood sugar. While alcohol temporarily raises our blood sugar, excessive alcohol consumption (which also depends on the type of alcohol) can also lower our blood sugar. When our blood sugar drops, our body increases epinephrine, causing anxiety symptoms such as sweating and shakiness. 
  • Dehydration. Alcohol dehydrates us, and when we’re dehydrated, our physical and cognitive functions can take a hit. One study even found a link between dehydration and anxiety. We might also experience other symptoms such as fatigue, nausea, headache, and other unpleasant symptoms that can trigger anxiety. 
  • Emotional instability. Alcohol artificially boosts the feel-good chemicals in our brain, but the dip that comes after can cause a drop in mood and heighten feelings of anxiety. 

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.

2. Fuel for the Fire

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.

When Do Panic Attacks From Alcohol 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. 

Preventing Panic Attacks From Alcohol Consumption

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. 

  • Track alcohol consumption. Getting a clearer picture of our drinking habits helps us identify our triggers, both for drinking and for panic attacks, and develop ways to manage them. 
  • Set goals to quit or cut back. Take actionable steps to quit or cut back using the SMART framework. Try coaching with Reframe to develop SMART goals and learn positive coping strategies.
  • Prioritize quality rest. Getting enough sleep helps stabilize our mood and reduces stress. To get better sleep, try limiting your caffeine intake and cutting back on screen time before bed. 
  • Eat a healthy diet. A balanced diet ensures we get the nutrients and vitamins we need to feel our best physically and mentally. Prioritize whole foods like fruits and vegetables, lean proteins, and grains, (but have a treat now and then for some balance!). 
  • Stay active. Physical activity isn’t only beneficial for our physical health, but also our mental health. Exercise releases endorphins, which boost our mood, reduce stress, and promote relaxation. 
  • Spend time in nature. Research shows that nature is linked to many positive mental health benefits, including lower stress, better mood, and improved attention. Get some fresh air with a quick walk after lunch or take your morning coffee outside for some vitamin D.
  • Try breathing exercises. Deep breathing activates our parasympathetic nervous system, also known as our “rest and digest” response. Try the 4-7-8 method by inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. 

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.

Preventing Panic Attacks From Alcohol Consumption

Finding Balance Ahead

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.

What Are Panic Attacks?

A woman covers her face with her hands

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.

  • Intense distress or worry
  • Sense of detachment 
  • Heart palpitations 
  • Chest pain 
  • Trouble breathing
  • Sweating 
  • Chills 
  • Trembling
  • Numbness or tingling 
  • Nausea or abdominal pain 
  • Faintness or dizziness

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.

The Link Between Alcohol and Panic Attacks

Alcohol affects the way we think, feel, and act, so it can contribute to panic attacks. Here’s how:

1. Catalyst for Chaos

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: 

  • Increased stress. Alcohol increases levels of the stress hormone cortisol in our body, which can lead to feelings of anxiety or restlessness.
  • Dip in the calming hormone. When we drink, alcohol increases GABA, a chemical in our brain that helps us feel calm. GABA levels dip after we stop drinking and make it more difficult to relax naturally, which can lead to panic attacks.
  • Hippocampus hamper. Alcohol disrupts the function of our hippocampus, which is the area of the brain that controls our memory, impacting our ability to create or recall memories. When we can’t remember something, our anxiety levels may rise.
  • Amygdala interruption. Alcohol also impacts our amygdala, which is in charge of our fear response. When we drink, this response slows down, making it difficult to recognize danger. When we stop drinking, this response may be heightened, causing us to sense danger even in situations where there’s no threat. 
  • Low blood sugar. While alcohol temporarily raises our blood sugar, excessive alcohol consumption (which also depends on the type of alcohol) can also lower our blood sugar. When our blood sugar drops, our body increases epinephrine, causing anxiety symptoms such as sweating and shakiness. 
  • Dehydration. Alcohol dehydrates us, and when we’re dehydrated, our physical and cognitive functions can take a hit. One study even found a link between dehydration and anxiety. We might also experience other symptoms such as fatigue, nausea, headache, and other unpleasant symptoms that can trigger anxiety. 
  • Emotional instability. Alcohol artificially boosts the feel-good chemicals in our brain, but the dip that comes after can cause a drop in mood and heighten feelings of anxiety. 

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.

2. Fuel for the Fire

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.

When Do Panic Attacks From Alcohol 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. 

Preventing Panic Attacks From Alcohol Consumption

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. 

  • Track alcohol consumption. Getting a clearer picture of our drinking habits helps us identify our triggers, both for drinking and for panic attacks, and develop ways to manage them. 
  • Set goals to quit or cut back. Take actionable steps to quit or cut back using the SMART framework. Try coaching with Reframe to develop SMART goals and learn positive coping strategies.
  • Prioritize quality rest. Getting enough sleep helps stabilize our mood and reduces stress. To get better sleep, try limiting your caffeine intake and cutting back on screen time before bed. 
  • Eat a healthy diet. A balanced diet ensures we get the nutrients and vitamins we need to feel our best physically and mentally. Prioritize whole foods like fruits and vegetables, lean proteins, and grains, (but have a treat now and then for some balance!). 
  • Stay active. Physical activity isn’t only beneficial for our physical health, but also our mental health. Exercise releases endorphins, which boost our mood, reduce stress, and promote relaxation. 
  • Spend time in nature. Research shows that nature is linked to many positive mental health benefits, including lower stress, better mood, and improved attention. Get some fresh air with a quick walk after lunch or take your morning coffee outside for some vitamin D.
  • Try breathing exercises. Deep breathing activates our parasympathetic nervous system, also known as our “rest and digest” response. Try the 4-7-8 method by inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. 

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.

Preventing Panic Attacks From Alcohol Consumption

Finding Balance Ahead

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!

Alcohol and Mental Health
2024-10-10 9:00
Alcohol and Mental Health
How To Address and Heal From Trauma That Contributed to Alcohol Use
This is some text inside of a div block.

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!

22 min read

Heal and Drink Less With Reframe!

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!

Read Full Article  →

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.

Understanding Alcohol and Trauma

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:

  • Alcohol provides a temporary boost in mood. The rush of dopamine (the brain’s reward chemical) that we feel after the first drink can make us feel uplifted for a brief period of time. This temporary boost in confidence and well-being, however, usually peters out within about 20 minutes, giving way to drowsiness and sometimes leaving us feeling worse than before. 
  • It briefly relaxes us. As a depressant, alcohol also boosts the inhibitory neurotransmitter GABA while lowering glutamate, its excitatory counterpart. While these effects might leave us feeling relaxed, we’re looking at increased anxiety levels in the long term. In an attempt to rebalance itself, the brain boosts dynorphin, a neurochemical that makes us agitated and anxious. Plus, even if a few drinks might initially help us drift off to sleep, we’re in for a rude awakening: alcohol robs us of the most restorative REM phase and leads to sleep disruptions in the second half of the night. Lack of sleep or poor sleep quality also disrupts our mental health.
  • Over time, our problems get worse. Needless to say, using alcohol as a coping strategy is bound to backfire in the long run. Over time, the brain and body adjust to the presence of booze, coming to expect the dopamine rush as the “new normal.” And while the brain can (thankfully!) readjust its neurotransmitter production back to natural levels, the change isn’t instantaneous. As a result, we might experience withdrawal symptoms if we try to quit suddenly.
  • Trauma makes addiction recovery more difficult. At the same time, trauma’s lingering effects might make it even harder to leave booze behind. While getting out of the alcohol trap is tricky for anyone due to the neurochemical changes that take place as dependence sets in, unresolved trauma adds an extra hurdle.

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!

The Road to Healing From Alcoholism and Trauma

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.

1. Acknowledge and Validate the Painful Past

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.

2. Name Your Emotions

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!

Build Healthy Coping Mechanisms

3. Tap Into the Power of Therapy for Deep Healing

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:

  • CBT allows us to reframe our thought patterns. Cognitive behavioral therapy (CBT) is based on the idea that our subconscious thoughts lead to emotions, which, in turn, influence our behaviors — including habits such as alcohol misuse. By uncovering these beliefs and reframing any cognitive distortions that might be living deep within our subconscious mind, we can replace them with thoughts that are more aligned with reality. As a result, the emotions that drive us to unwanted behaviors lose their hold over us, allowing healthier patterns to take root.
  • EMDR provides a way to reroute our responses. Eye movement desensitization and reprocessing works by targeting the stress response induced by certain thoughts or memories. We start by focusing on the distressing thought for a brief period of time while also paying attention to an external stimulus — usually a visual cue, audio signal, or hand tapping. In time, the triggering thought loses some of its punch as our brain creates a new pathway around it. 

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?

4. Build New, Healthy, Coping Mechanisms

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:

  • Mindfulness. Trauma can make us feel stuck in the past, and mindfulness is all about bringing us back into the present moment. Plus, mindfulness works wonders for overcoming alcohol misuse! It’s a science-backed way to increase activity in the prefrontal cortex of the brain, getting us out of the “default mode network” — the home of habits, rumination, and self-referential thought. It can even increase the gray matter in the prefrontal cortex, actively healing the very part of the brain that’s most sensitive to alcohol’s effects. At the same time, it helps regulate activity in the amygdala, making us less reactive and helping rewire the pathways set in motion by trauma and alcohol use alike.
  • Exercise. Another science-backed way to cope with difficult emotions and coast through cravings is exercise. Known to lower stress while boosting feel-good neurochemicals such as dopamine and endorphins naturally, movement can be a great addition to your daily routine. Pick an activity you enjoy — whether it’s running, hiking, kickboxing, or even dancing in your living room — and stick with it. Better yet, combine the healing power of nature with exercise for a double win!
  • Creative activities. Tapping into our creative side can be a cathartic way to transform difficult emotions related to trauma into something meaningful and triggering the phenomenon known as “post-traumatic growth.” Plus, science shows that creativity releases dopamine, helping keep alcohol cravings at bay. Whether it’s writing, making pottery, or working on an Adobe Photoshop collage, anything that gets our creative juices flowing “counts”!

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!

5. Develop a Support Network

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.”)

Summing Up

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.

Understanding Alcohol and Trauma

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:

  • Alcohol provides a temporary boost in mood. The rush of dopamine (the brain’s reward chemical) that we feel after the first drink can make us feel uplifted for a brief period of time. This temporary boost in confidence and well-being, however, usually peters out within about 20 minutes, giving way to drowsiness and sometimes leaving us feeling worse than before. 
  • It briefly relaxes us. As a depressant, alcohol also boosts the inhibitory neurotransmitter GABA while lowering glutamate, its excitatory counterpart. While these effects might leave us feeling relaxed, we’re looking at increased anxiety levels in the long term. In an attempt to rebalance itself, the brain boosts dynorphin, a neurochemical that makes us agitated and anxious. Plus, even if a few drinks might initially help us drift off to sleep, we’re in for a rude awakening: alcohol robs us of the most restorative REM phase and leads to sleep disruptions in the second half of the night. Lack of sleep or poor sleep quality also disrupts our mental health.
  • Over time, our problems get worse. Needless to say, using alcohol as a coping strategy is bound to backfire in the long run. Over time, the brain and body adjust to the presence of booze, coming to expect the dopamine rush as the “new normal.” And while the brain can (thankfully!) readjust its neurotransmitter production back to natural levels, the change isn’t instantaneous. As a result, we might experience withdrawal symptoms if we try to quit suddenly.
  • Trauma makes addiction recovery more difficult. At the same time, trauma’s lingering effects might make it even harder to leave booze behind. While getting out of the alcohol trap is tricky for anyone due to the neurochemical changes that take place as dependence sets in, unresolved trauma adds an extra hurdle.

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!

The Road to Healing From Alcoholism and Trauma

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.

1. Acknowledge and Validate the Painful Past

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.

2. Name Your Emotions

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!

Build Healthy Coping Mechanisms

3. Tap Into the Power of Therapy for Deep Healing

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:

  • CBT allows us to reframe our thought patterns. Cognitive behavioral therapy (CBT) is based on the idea that our subconscious thoughts lead to emotions, which, in turn, influence our behaviors — including habits such as alcohol misuse. By uncovering these beliefs and reframing any cognitive distortions that might be living deep within our subconscious mind, we can replace them with thoughts that are more aligned with reality. As a result, the emotions that drive us to unwanted behaviors lose their hold over us, allowing healthier patterns to take root.
  • EMDR provides a way to reroute our responses. Eye movement desensitization and reprocessing works by targeting the stress response induced by certain thoughts or memories. We start by focusing on the distressing thought for a brief period of time while also paying attention to an external stimulus — usually a visual cue, audio signal, or hand tapping. In time, the triggering thought loses some of its punch as our brain creates a new pathway around it. 

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?

4. Build New, Healthy, Coping Mechanisms

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:

  • Mindfulness. Trauma can make us feel stuck in the past, and mindfulness is all about bringing us back into the present moment. Plus, mindfulness works wonders for overcoming alcohol misuse! It’s a science-backed way to increase activity in the prefrontal cortex of the brain, getting us out of the “default mode network” — the home of habits, rumination, and self-referential thought. It can even increase the gray matter in the prefrontal cortex, actively healing the very part of the brain that’s most sensitive to alcohol’s effects. At the same time, it helps regulate activity in the amygdala, making us less reactive and helping rewire the pathways set in motion by trauma and alcohol use alike.
  • Exercise. Another science-backed way to cope with difficult emotions and coast through cravings is exercise. Known to lower stress while boosting feel-good neurochemicals such as dopamine and endorphins naturally, movement can be a great addition to your daily routine. Pick an activity you enjoy — whether it’s running, hiking, kickboxing, or even dancing in your living room — and stick with it. Better yet, combine the healing power of nature with exercise for a double win!
  • Creative activities. Tapping into our creative side can be a cathartic way to transform difficult emotions related to trauma into something meaningful and triggering the phenomenon known as “post-traumatic growth.” Plus, science shows that creativity releases dopamine, helping keep alcohol cravings at bay. Whether it’s writing, making pottery, or working on an Adobe Photoshop collage, anything that gets our creative juices flowing “counts”!

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!

5. Develop a Support Network

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.”)

Summing Up

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!

Alcohol and Mental Health