Explore the complex reputation of gin in our latest blog — learn about the risks and get tips to stay safe!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
Gin has a reputation as a tough, gritty drink. In 1984, George Orwell described the fictional “Victory Gin” in colorful terms (it’s fantasy, of course, but still sounds a lot like the real thing): “The Victory Gin was like nitric acid … in swallowing it one had the sensation of being hit on the back of the head with a rubber club. The next moment, however, the burning in his belly died down and the world began to look more cheerful.”
Now, while most gin drinkers probably wouldn’t describe their beverage of choice quite this harshly, real-life gin has a pretty serious dark side. So, what is gin, exactly? Where do the myths about gin’s supposed benefits come from? And what are gin’s disadvantages? Let’s find out more.
Gin is a distilled alcoholic drink — a “spirit” along the lines of whiskey, vodka, or rum. Like other spirits, it’s made through a two-step process of fermentation and distillation. Juniper berries used in the second step of gin production give it its unique trademark flavor.
The characteristic gin flavors — the juniper berry and other botanicals, such as coriander, licorice, or angelica root — are added during the distillation process. As American University chemistry professor Matt Hartings explained in Chemistry World, “These all combine to give a piney, woody, peppery, citrusy, woody, spicy and mentholy taste … How flavor molecules interact with your sensory system completely changes based on what they’re present with. Going from one gin to the next, you’re going to get those hints of juniper slightly differently depending on what other botanicals they’re mixed with.“
There are two primary methods of infusion: steeping and vapor infusion. The first is a lot like steeping tea: botanicals are soaked in the spirit for 24 hours to several days. Vapor infusion, on the other hand, happens when the botanicals are placed in a basket over the still, allowing alcohol vapors to pass through and soak in the characteristic flavors along the way.
Gin manufacturers famously keep their recipes close to the vest, and the exact ratios of botanicals are often a trade secret. A Chemistry World article explores the science of gin distillation and features an interview with Sam Carter, a senior brand ambassador for the Bombay Spirits Company. Carter writes, “Our master botanicalist is the only person that knows the recipe for all of our gins. He gets all the botanicals sent to him in Geneva, he then divides them into the right ratio and sends us the boxes of botanicals ready to load into the infuser basket.”
As a result, different types of gin have distinct flavor profiles. These are some of the big names:
As for the nutritional components of gin, 1 shot (1.5 fluid ounces) contains about 97 calories. Gin doesn’t contain any sugars, fats, proteins, or other nutrients, and the calories come from the ethanol itself. This is true for most gin varieties, although the situation changes if we’re talking about mixed drinks. In that case, the calorie count can skyrocket.
There are many myths around gin, some centering on its supposed benefits. The idea of gin as a health beverage goes way back to the 18th century. That’s when it was first marketed as a health drink and embraced as a cheap alternative to brandy, becoming especially popular in England.
This marketing quickly exploded, leading to the notorious “gin craze” in England. According to Daniel Defoe, "the Distillers have found out a way to hit the palate of the Poor, by their new fashion'd compound Waters called Geneva, so that the common People seem not to value the French-brandy as usual, and even not to desire it."
According to a Historic UK article, “Mother’s Ruin,” “Much of the gin was drunk by women … children were neglected, daughters were sold into prostitution, and wet nurses gave gin to babies to quieten them … People would do anything to get gin … a cattle drover sold his eleven-year-old daughter to a trader for a gallon of gin, and a coachman pawned his wife for a quart bottle.”
The disarray led to the Gin Acts of 1736 and 1751, with William Hogarth's engraving Gin Lane capturing the spirit of the gin craze. In 1736, Bishop Thomas Wilson argued that gin produced a "drunken ungovernable set of people,” and it took years for the affected communities to regain a sense of normalcy.
While the gin craze is deep in the past, many myths about the “benefits of gin” persist to this day, in spite of the fact that they are dubious at best. Let’s explore some of the main ones to answer the question, “Is gin good for health?”
There has been an idea floating around that juniper berries give gin health-boosting benefits. And while juniper berries do indeed have antioxidant properties, those benefits are all but obliterated by the gin production process. So, while the sought-after botanical flavors remain in the mix, the health benefits are pretty much completely lost.
Another supposed “advantage” of gin is the idea that gin and tonic will prevent malaria. Rest assured this is not the case! The myth comes from the practice of giving gin and tonic to soldiers to make quinine treatment for malaria more palatable.
Finally, the idea that gin is a healthier option because it has fewer calories (64 per fluid ounce) might be true to some degree. However, once we add mixers, it becomes a whole different story. Even tonic water — in spite of masquerading as calorie-free seltzer and sounding almost like a health drink — is anything but low-cal. In fact, one can of tonic has about 124 calories, bringing a gin and tonic up to about 140 calories per serving. While that is on the low side, it’s definitely not calorie-free.
With an alcohol content of 80 proof (40% alcohol by volume), gin is one of the stronger drinks out there. The effects of drinking too much gin are similar to those of overdoing any alcoholic beverage.
In the short term, drinking too much alcohol (including gin, which is particularly easy to overdo since its clear appearance and medicinal smell can make it seem like a health tonic) leads to a number of possible problems. Our cognitive abilities take a hit, and we are more likely to say or do something we regret later. We’re more prone to accidents and more likely to wake up with a nasty hangover. And if we really overdo it, we could end up with symptoms such as nausea, vomiting, and even alcohol poisoning.
In the long term, we’re looking at a number of possible health issues:
Recently, a resurgence in gin’s popularity has brought many new, flavored, “user-friendly” varieties on the market — some of them potentially more problematic because they are targeted largely at the younger crowd.
A 2018 article in The Guardian discussed berry-infused “pink gin” with British bartender Jack Wakelin, who complained about the sudden commercialization of the drink: “It’s gone bonkers … We get people in all the time asking: ‘What gins do you have?’ It’s an obsession.” The new gins — flavored with “everything from marshmallow root to cocoa” — are edging way too close to liqueur territory for the comfort of purists.
However, there are other concerns regarding “pink gin” and its flavored relatives. The image makeover makes them appear innocuous despite their very high alcohol content, which tends to get masked by the flavors. The problem is similar to one many people have pointed out regarding Smirnoff Ice, Mike’s Hard Lemonade, and the like: all of them look like sugary sodas, but in reality they’re very far from that (except for the sweeteners part, because these drinks do tend to be loaded with them).
If you’re trying to watch your alcohol intake (or maybe even quit entirely), congrats! You’re making a great choice, and you’re on your way to being a healthier, happier version of yourself. In the meantime, here are some tips to make the journey a bit easier:
In the end, it’s all about being mindful of our intentions and habits around alcohol. Is gin good for health? No, not really. Is it much worse than other types of alcohol? Not unless we go overboard — a caution that applies to most types of alcohol, especially hard liquors. It helps to approach the process of reexamining our relationship with alcohol with curiosity instead of judgment. After all, there’s so much to discover in the world beyond booze, and we’re here to cheer you on as you continue your journey.
Gin has a reputation as a tough, gritty drink. In 1984, George Orwell described the fictional “Victory Gin” in colorful terms (it’s fantasy, of course, but still sounds a lot like the real thing): “The Victory Gin was like nitric acid … in swallowing it one had the sensation of being hit on the back of the head with a rubber club. The next moment, however, the burning in his belly died down and the world began to look more cheerful.”
Now, while most gin drinkers probably wouldn’t describe their beverage of choice quite this harshly, real-life gin has a pretty serious dark side. So, what is gin, exactly? Where do the myths about gin’s supposed benefits come from? And what are gin’s disadvantages? Let’s find out more.
Gin is a distilled alcoholic drink — a “spirit” along the lines of whiskey, vodka, or rum. Like other spirits, it’s made through a two-step process of fermentation and distillation. Juniper berries used in the second step of gin production give it its unique trademark flavor.
The characteristic gin flavors — the juniper berry and other botanicals, such as coriander, licorice, or angelica root — are added during the distillation process. As American University chemistry professor Matt Hartings explained in Chemistry World, “These all combine to give a piney, woody, peppery, citrusy, woody, spicy and mentholy taste … How flavor molecules interact with your sensory system completely changes based on what they’re present with. Going from one gin to the next, you’re going to get those hints of juniper slightly differently depending on what other botanicals they’re mixed with.“
There are two primary methods of infusion: steeping and vapor infusion. The first is a lot like steeping tea: botanicals are soaked in the spirit for 24 hours to several days. Vapor infusion, on the other hand, happens when the botanicals are placed in a basket over the still, allowing alcohol vapors to pass through and soak in the characteristic flavors along the way.
Gin manufacturers famously keep their recipes close to the vest, and the exact ratios of botanicals are often a trade secret. A Chemistry World article explores the science of gin distillation and features an interview with Sam Carter, a senior brand ambassador for the Bombay Spirits Company. Carter writes, “Our master botanicalist is the only person that knows the recipe for all of our gins. He gets all the botanicals sent to him in Geneva, he then divides them into the right ratio and sends us the boxes of botanicals ready to load into the infuser basket.”
As a result, different types of gin have distinct flavor profiles. These are some of the big names:
As for the nutritional components of gin, 1 shot (1.5 fluid ounces) contains about 97 calories. Gin doesn’t contain any sugars, fats, proteins, or other nutrients, and the calories come from the ethanol itself. This is true for most gin varieties, although the situation changes if we’re talking about mixed drinks. In that case, the calorie count can skyrocket.
There are many myths around gin, some centering on its supposed benefits. The idea of gin as a health beverage goes way back to the 18th century. That’s when it was first marketed as a health drink and embraced as a cheap alternative to brandy, becoming especially popular in England.
This marketing quickly exploded, leading to the notorious “gin craze” in England. According to Daniel Defoe, "the Distillers have found out a way to hit the palate of the Poor, by their new fashion'd compound Waters called Geneva, so that the common People seem not to value the French-brandy as usual, and even not to desire it."
According to a Historic UK article, “Mother’s Ruin,” “Much of the gin was drunk by women … children were neglected, daughters were sold into prostitution, and wet nurses gave gin to babies to quieten them … People would do anything to get gin … a cattle drover sold his eleven-year-old daughter to a trader for a gallon of gin, and a coachman pawned his wife for a quart bottle.”
The disarray led to the Gin Acts of 1736 and 1751, with William Hogarth's engraving Gin Lane capturing the spirit of the gin craze. In 1736, Bishop Thomas Wilson argued that gin produced a "drunken ungovernable set of people,” and it took years for the affected communities to regain a sense of normalcy.
While the gin craze is deep in the past, many myths about the “benefits of gin” persist to this day, in spite of the fact that they are dubious at best. Let’s explore some of the main ones to answer the question, “Is gin good for health?”
There has been an idea floating around that juniper berries give gin health-boosting benefits. And while juniper berries do indeed have antioxidant properties, those benefits are all but obliterated by the gin production process. So, while the sought-after botanical flavors remain in the mix, the health benefits are pretty much completely lost.
Another supposed “advantage” of gin is the idea that gin and tonic will prevent malaria. Rest assured this is not the case! The myth comes from the practice of giving gin and tonic to soldiers to make quinine treatment for malaria more palatable.
Finally, the idea that gin is a healthier option because it has fewer calories (64 per fluid ounce) might be true to some degree. However, once we add mixers, it becomes a whole different story. Even tonic water — in spite of masquerading as calorie-free seltzer and sounding almost like a health drink — is anything but low-cal. In fact, one can of tonic has about 124 calories, bringing a gin and tonic up to about 140 calories per serving. While that is on the low side, it’s definitely not calorie-free.
With an alcohol content of 80 proof (40% alcohol by volume), gin is one of the stronger drinks out there. The effects of drinking too much gin are similar to those of overdoing any alcoholic beverage.
In the short term, drinking too much alcohol (including gin, which is particularly easy to overdo since its clear appearance and medicinal smell can make it seem like a health tonic) leads to a number of possible problems. Our cognitive abilities take a hit, and we are more likely to say or do something we regret later. We’re more prone to accidents and more likely to wake up with a nasty hangover. And if we really overdo it, we could end up with symptoms such as nausea, vomiting, and even alcohol poisoning.
In the long term, we’re looking at a number of possible health issues:
Recently, a resurgence in gin’s popularity has brought many new, flavored, “user-friendly” varieties on the market — some of them potentially more problematic because they are targeted largely at the younger crowd.
A 2018 article in The Guardian discussed berry-infused “pink gin” with British bartender Jack Wakelin, who complained about the sudden commercialization of the drink: “It’s gone bonkers … We get people in all the time asking: ‘What gins do you have?’ It’s an obsession.” The new gins — flavored with “everything from marshmallow root to cocoa” — are edging way too close to liqueur territory for the comfort of purists.
However, there are other concerns regarding “pink gin” and its flavored relatives. The image makeover makes them appear innocuous despite their very high alcohol content, which tends to get masked by the flavors. The problem is similar to one many people have pointed out regarding Smirnoff Ice, Mike’s Hard Lemonade, and the like: all of them look like sugary sodas, but in reality they’re very far from that (except for the sweeteners part, because these drinks do tend to be loaded with them).
If you’re trying to watch your alcohol intake (or maybe even quit entirely), congrats! You’re making a great choice, and you’re on your way to being a healthier, happier version of yourself. In the meantime, here are some tips to make the journey a bit easier:
In the end, it’s all about being mindful of our intentions and habits around alcohol. Is gin good for health? No, not really. Is it much worse than other types of alcohol? Not unless we go overboard — a caution that applies to most types of alcohol, especially hard liquors. It helps to approach the process of reexamining our relationship with alcohol with curiosity instead of judgment. After all, there’s so much to discover in the world beyond booze, and we’re here to cheer you on as you continue your journey.
Art therapy is a healthy distraction and improves our mental well-being. Check out our latest blog to learn how art therapy works and how to use it in recovery.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Imagine a space where the commotion of recovery meets the calm of creation, where the struggle with our relationship with alcohol is met not with resistance but with expression. In this sanctuary, paintbrushes replace bottles, and canvases become bridges to healing. This is the realm of art therapy, a holistic and innovative approach to treating alcohol use disorder.
This form of therapy is used to address a variety of mental health issues, and can be extremely beneficial for those of us who find it difficult to articulate their experiences and emotions through words alone. Let’s explore how the power of artistic expression can unlock new pathways to sobriety and offer an alternative approach to overcoming alcohol use disorder.
Art therapy is a therapeutic practice that utilizes art rather than more traditional forms of therapy such as talk therapy to facilitate expression and resolution of our feelings and thoughts. Formal art therapy is facilitated by a licensed therapist who uses prompts that we carry out creatively to help us work through difficult emotions or thoughts.
Just as some of us are more visual learners while others are more auditory, we may also benefit from different approaches to recovery. For those of us who feel we can’t fully express ourselves through language, art therapy might be worth exploring. Like talk therapy, art therapy has many positive mental and emotional benefits. But, does this approach work for substance use disorder recovery?
Substance abuse recovery, or more aptly referred to as substance use disorder (SUD) recovery, involves overcoming physical and neurological dependence on a substance. When we remove the substance from our life, our brain and body have to adjust, which can be physically and emotionally demanding.
Art therapy kills two birds with one stone. We can address the root causes of our substance use while enjoying a creative outlet. Just like talk therapy, art therapy can help us identify our triggers and develop positive coping skills to overcome them.
At the same time, art is a creative pursuit that serves as a healthy distraction. Research shows that art therapy can boost our mood and improve our mental well-being, which also benefits our physical health. This can have positive effects on withdrawal and cravings and reduce the risk of relapse.
The strengths of art therapy, such as promoting self-discovery, serving as distraction, and addressing root causes of our behaviors explains why art therapy for addiction can be so beneficial for SUD recovery.
To get your creative juices flowing, here are some prompts to get you started on a path to expression and healing:
The options are endless, but hopefully these ideas will get you started and serve as the bridge to a healthier future!
Art therapy has many positive benefits that extend even beyond recovery. Here some things to look forward to:
As we can see, art therapy has positive effects on many aspects of recovery and different facets of our life. Let’s see how we can integrate these skills outside of art therapy and addiction recovery to support us in transforming our life.
Like with other forms of therapy, we can use techniques of art therapy outside of a treatment setting to support our recovery.
The skills of art therapy can be transformative inside and outside of a formal treatment setting. Now that we know what they are, we can utilize them to support our journey to a brighter, more colorful life.
The unique approach of art therapy has the power to transform our journey to sobriety into a deeply personal and creative process. Through creation, we find new ways to express our struggles, hopes, and triumphs, discovering a part of ourselves that we may not be able to put into words. Art therapy offers a holistic path to healing that provides a safe space for self-exploration and healing. So, as we develop a healthier relationship with alcohol and chart a new path towards a healthier, happier life, a brush and canvas can be powerful allies.
Imagine a space where the commotion of recovery meets the calm of creation, where the struggle with our relationship with alcohol is met not with resistance but with expression. In this sanctuary, paintbrushes replace bottles, and canvases become bridges to healing. This is the realm of art therapy, a holistic and innovative approach to treating alcohol use disorder.
This form of therapy is used to address a variety of mental health issues, and can be extremely beneficial for those of us who find it difficult to articulate their experiences and emotions through words alone. Let’s explore how the power of artistic expression can unlock new pathways to sobriety and offer an alternative approach to overcoming alcohol use disorder.
Art therapy is a therapeutic practice that utilizes art rather than more traditional forms of therapy such as talk therapy to facilitate expression and resolution of our feelings and thoughts. Formal art therapy is facilitated by a licensed therapist who uses prompts that we carry out creatively to help us work through difficult emotions or thoughts.
Just as some of us are more visual learners while others are more auditory, we may also benefit from different approaches to recovery. For those of us who feel we can’t fully express ourselves through language, art therapy might be worth exploring. Like talk therapy, art therapy has many positive mental and emotional benefits. But, does this approach work for substance use disorder recovery?
Substance abuse recovery, or more aptly referred to as substance use disorder (SUD) recovery, involves overcoming physical and neurological dependence on a substance. When we remove the substance from our life, our brain and body have to adjust, which can be physically and emotionally demanding.
Art therapy kills two birds with one stone. We can address the root causes of our substance use while enjoying a creative outlet. Just like talk therapy, art therapy can help us identify our triggers and develop positive coping skills to overcome them.
At the same time, art is a creative pursuit that serves as a healthy distraction. Research shows that art therapy can boost our mood and improve our mental well-being, which also benefits our physical health. This can have positive effects on withdrawal and cravings and reduce the risk of relapse.
The strengths of art therapy, such as promoting self-discovery, serving as distraction, and addressing root causes of our behaviors explains why art therapy for addiction can be so beneficial for SUD recovery.
To get your creative juices flowing, here are some prompts to get you started on a path to expression and healing:
The options are endless, but hopefully these ideas will get you started and serve as the bridge to a healthier future!
Art therapy has many positive benefits that extend even beyond recovery. Here some things to look forward to:
As we can see, art therapy has positive effects on many aspects of recovery and different facets of our life. Let’s see how we can integrate these skills outside of art therapy and addiction recovery to support us in transforming our life.
Like with other forms of therapy, we can use techniques of art therapy outside of a treatment setting to support our recovery.
The skills of art therapy can be transformative inside and outside of a formal treatment setting. Now that we know what they are, we can utilize them to support our journey to a brighter, more colorful life.
The unique approach of art therapy has the power to transform our journey to sobriety into a deeply personal and creative process. Through creation, we find new ways to express our struggles, hopes, and triumphs, discovering a part of ourselves that we may not be able to put into words. Art therapy offers a holistic path to healing that provides a safe space for self-exploration and healing. So, as we develop a healthier relationship with alcohol and chart a new path towards a healthier, happier life, a brush and canvas can be powerful allies.
Positive thinking in recovery is key! Learn how to reframe negative thinking in addiction recovery and handle criticism with grace in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
The characters on Seinfeld are fountains of criticism and negativity of all types. Whenever someone else criticizes or ridicules him (which happens often), George Constanza all but explodes in anger and resentment, one time to the point of driving across the country just to deliver a comeback to a sarcastic quip a coworker makes about his lunch choice. Another time, George is determined to receive his “apology” from his newly sober friend working the 12 Steps of AA. When the friend moves on to the next step and George still hasn’t gotten his amends for a perceived slight, he confronts him and demands that his sponsor “hold him back.” Instead, the sponsor judiciously takes him to a much-needed Rageaholics Anonymous meeting. (Yes, that’s a real thing.)
This is TV, of course, and real life is more complex. But the examples above illustrate types of criticism and negativity that are important to consider on our alcohol journey. How does negative thinking in addiction recovery affect us? How do we separate constructive criticism from the toxic kind? And where can we find some sobriety encouragement when plagued by self-criticism or negativity directed at our recovery approach? Let’s dig deeper!
Criticism as such isn’t necessarily “bad” or negative. Occasionally, people are just being jerks, and other times criticism might be warranted, whether it’s coming from someone else or from our own “inner critic.” The key is in how we respond to all of it and make it work for us rather than against us.
Let’s look at four types of criticism and see how we can respond to each one in ways that benefit rather than hinder our recovery.
“An acquaintance merely enjoys your company, a fair-weather companion flatters when all is well, a true friend has your best interests at heart and the pluck to tell you what you need to hear.” ― E.A. Bucchianeri, Brushstrokes of a Gadfly
Sometimes, friends, family members, or even strangers might point out something about the way we’re living life that’s not serving us well. Here are the hallmarks:
The best thing to do about this kind of criticism is to see it as an opportunity to grow and change. Here’s how Winston Churchill put it in his 1939 New Statesman interview:
“Criticism may not be agreeable, but it is necessary. It fulfills the same function as pain in the human body; it calls attention to the development of an unhealthy state of things. If it is heeded in time, danger may be averted; if it is suppressed, a fatal distemper may develop.”
Neuroscience insight: Scientist Donald Hebb discovered that “neurons that fire together, wire together.” This applies to criticism as well, both constructive and toxic. Whatever way we or others talk to ourselves, our brain adapts to these thoughts. We can look at constructive criticism as a window of opportunity, a way to activate brain areas involved in problem solving and innovation, rather than as something negative, and the brain will respond in a more positive way.
“Any fool can criticize, complain, and condemn — and most fools do.” ― Dale Carnegie, How to Win Friends and Influence People
Nonconstructive criticism, on the other hand, is a different story:
The worst part? This “toxic” type of criticism can become the breeding ground for negative thinking in recovery. Spurred on by “negativity bias,” (which we’ll talk about later) we might get discouraged, decide that recovery is too hard, and ditch our efforts to change altogether. Sadly, nonconstructive criticism can also be a recipe for relapse.
What can we do about it? We’ll talk strategy in more detail later on, but for now let’s consider the “notice, shift, rewire” technique. Once again, it comes down to harnessing neuroplasticity — our brain’s remarkable ability to change itself. Just as it helps us make necessary changes as a result of constructive criticism, it helps us reframe and rewire our own response to unwarranted negativity.
The gist of “notice, shift, and rewire”? It’s pretty much all in the name. As you probably guessed, there are three steps:
Neuroscience insight: Nonconstructive criticism activates the brain’s threat response, making it harder to remain calm and think clearly. Knowing this reaction helps us spot nonconstructive criticism and helps not internalize it.
It’s worth taking a deeper look into why nonconstructive criticism — the kind that fosters negativity — is so toxic. Don’t get discouraged, though — we’ve got lots of tips on how to shift to a positive mindset!
Did you know that we’re actually biologically wired for “negative” thinking to some degree? This relic of our evolutionary past — once essential to our survival — is known as the “negativity bias.”
Back in the day, it was meant to protect us: if a group of prehistoric neighbors woke us up by banging on the walls of our cave, it wouldn’t behoove us to assume they were coming to say hello or borrow a coconut.
These days, however, the negativity bias that some of us have doesn’t always serve us well. It makes us assume the worst when someone doesn’t accept our Facebook friend request, think we’ll never succeed when a job interview doesn’t end in an offer, or fear the worst when waiting for our test results from the doctor.
Even worse? Negativity impacts our brain and sends us into “stress mode,” which takes a toll — even if things turn out well. In the words of neuroscientist Rick Hanson, “Your brain is like Velcro for negative experiences and Teflon for positive ones.”
Here’s how negative thoughts affect you:
Now that we have an idea about how negativity affects us, let’s take a closer look at how it can impact our recovery.
“You can get the monkey off your back, but the circus never leaves town.” ― Anne Lamott, Grace (Eventually): Thoughts on Faith
The negative effects of nonconstructive criticism can be especially toxic to our recovery efforts. It’s important to recognize it for what it is, so we can find sobriety encouragement!
We’ve done the hard part — we put down that glass (or bottle, or pitcher, or soup thermos we were hiding booze in). But even though the “monkey is off our back,” the “circus” — those around us who might criticize our recovery, question the changes we’ve made, or challenge our approach — is still in town.
This type of negativity can come from a number of different directions, but one thing is almost always true: it’s usually about them, not about us. Here are some examples:
Remember, people who truly care about our well-being and are comfortable with their own relationship with alcohol will never challenge us in this way. That said, it’s always good to keep an open mind — many people might mean well but not realize that what they’re saying is having a negative effect. We’re all human!
The main problem with recovery-related criticism? It tends to be super triggering. It can activate the amygdala, leading to heightened stress and potentially increased cravings. But there are lots of ways to counter it with some handy neuroscience-based techniques. We’ll take a closer look at one in particular, known as cognitive behavioral therapy (CBT).
CBT uses what’s known as cognitive reframing. To learn more about CBT, take a look at “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” For now, here’s what you need to know:
See what we did here? We just reframed two thoughts with one cognitive behavioral “stone.” We’re left feeling better about ourselves, and we reduced our alcohol cravings in one go!
“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” ― Louise L. Hay, You Can Heal Your Life
Just like other types of criticism, not all self-criticism is bad — sometimes realizing that we’ve gotten off track is exactly what we need to switch gears and make necessary changes in our life.
However, sometimes negativity is like an addiction in itself. When we criticize ourselves in a way that’s unhelpful, the brain networks that are activated resemble those involved in habits and addictions:
But don’t despair — there’s plenty we can do to get our own thoughts to work for us rather than against us.
Self-criticism can be detrimental, increasing stress and reducing motivation. However, practicing self-compassion helps rewire your brain for positivity and resilience!
First things first: self-compassion isn’t self-pity. Rather than saying, “Woe is me,” it’s all about “I matter.” And we do! Plus, acknowledging that we deserve to be treated with respect and having empathy for ourselves when facing negativity are science-backed ways to feel better. Self-compassion practices activate feel-good hormones in the brain, reducing stress and promoting emotional resilience.
We can practice self-compassion by treating ourselves with the same kindness we would offer a friend. Acknowledge your efforts and progress in recovery, even if others don't. Positive affirmations can work wonders to foster self-compassion! It might seem cheesy at first, but if we stick with it, repeating phrases like “I am doing my best” or “I am worthy of love and respect” helps dissolve the negativity and reprogram our mind.
Finally, let’s look at some more ways to foster positive thinking in recovery in general. Remember, we’re not talking about “toxic positivity” here (only adopting positive emotions and never acknowledging negative ones). Acknowledging areas for improvement in our thought patterns is key as well, as long as we approach them with compassion. Time for some sobriety encouragement!
Mindfulness — the practice of being in the moment in a state of nonjudgmental awareness — is a gold mine when it comes to positive thinking in recovery. From the brain’s perspective, mindfulness has the opposite effect of negative criticism (whatever its source might be). To learn more, check out “Can Mindfulness Techniques Relieve Anxiety?” For now, here’s the gist:
Ready to try it? It’s easier than you might think. Simply sit in silence for a few minutes, observing your breath. Congrats — you just meditated and practiced mindfulness!
To build a solid recovery, we need a team behind us. Every challenging project is easier with a solid team behind us, and recovery is no different! Plus, there’s science behind it! Positive social interactions increase oxytocin levels, which promote feelings of trust and emotional bonding.
Want more information? Check out “Types of Social Support and How They Work” for a deep dive.
In the end, we can learn a lot from criticism. Constructive criticism, when viewed as feedback, can enhance neural plasticity and learning. And nonconstructive criticism (or any comments that foster negative thinking in addiction recovery) can make it easier to separate who’s truly on our support team from those we might be better off keeping at a distance.
All in all, positive thinking in recovery is key. And here at Reframe, we’re all about positive change! We’re here to support you, help you learn how negative thoughts affect you from a scientific perspective, cheer you on when things get rough, and provide plenty of cutback or sobriety encouragement along the way. You can do it!
The characters on Seinfeld are fountains of criticism and negativity of all types. Whenever someone else criticizes or ridicules him (which happens often), George Constanza all but explodes in anger and resentment, one time to the point of driving across the country just to deliver a comeback to a sarcastic quip a coworker makes about his lunch choice. Another time, George is determined to receive his “apology” from his newly sober friend working the 12 Steps of AA. When the friend moves on to the next step and George still hasn’t gotten his amends for a perceived slight, he confronts him and demands that his sponsor “hold him back.” Instead, the sponsor judiciously takes him to a much-needed Rageaholics Anonymous meeting. (Yes, that’s a real thing.)
This is TV, of course, and real life is more complex. But the examples above illustrate types of criticism and negativity that are important to consider on our alcohol journey. How does negative thinking in addiction recovery affect us? How do we separate constructive criticism from the toxic kind? And where can we find some sobriety encouragement when plagued by self-criticism or negativity directed at our recovery approach? Let’s dig deeper!
Criticism as such isn’t necessarily “bad” or negative. Occasionally, people are just being jerks, and other times criticism might be warranted, whether it’s coming from someone else or from our own “inner critic.” The key is in how we respond to all of it and make it work for us rather than against us.
Let’s look at four types of criticism and see how we can respond to each one in ways that benefit rather than hinder our recovery.
“An acquaintance merely enjoys your company, a fair-weather companion flatters when all is well, a true friend has your best interests at heart and the pluck to tell you what you need to hear.” ― E.A. Bucchianeri, Brushstrokes of a Gadfly
Sometimes, friends, family members, or even strangers might point out something about the way we’re living life that’s not serving us well. Here are the hallmarks:
The best thing to do about this kind of criticism is to see it as an opportunity to grow and change. Here’s how Winston Churchill put it in his 1939 New Statesman interview:
“Criticism may not be agreeable, but it is necessary. It fulfills the same function as pain in the human body; it calls attention to the development of an unhealthy state of things. If it is heeded in time, danger may be averted; if it is suppressed, a fatal distemper may develop.”
Neuroscience insight: Scientist Donald Hebb discovered that “neurons that fire together, wire together.” This applies to criticism as well, both constructive and toxic. Whatever way we or others talk to ourselves, our brain adapts to these thoughts. We can look at constructive criticism as a window of opportunity, a way to activate brain areas involved in problem solving and innovation, rather than as something negative, and the brain will respond in a more positive way.
“Any fool can criticize, complain, and condemn — and most fools do.” ― Dale Carnegie, How to Win Friends and Influence People
Nonconstructive criticism, on the other hand, is a different story:
The worst part? This “toxic” type of criticism can become the breeding ground for negative thinking in recovery. Spurred on by “negativity bias,” (which we’ll talk about later) we might get discouraged, decide that recovery is too hard, and ditch our efforts to change altogether. Sadly, nonconstructive criticism can also be a recipe for relapse.
What can we do about it? We’ll talk strategy in more detail later on, but for now let’s consider the “notice, shift, rewire” technique. Once again, it comes down to harnessing neuroplasticity — our brain’s remarkable ability to change itself. Just as it helps us make necessary changes as a result of constructive criticism, it helps us reframe and rewire our own response to unwarranted negativity.
The gist of “notice, shift, and rewire”? It’s pretty much all in the name. As you probably guessed, there are three steps:
Neuroscience insight: Nonconstructive criticism activates the brain’s threat response, making it harder to remain calm and think clearly. Knowing this reaction helps us spot nonconstructive criticism and helps not internalize it.
It’s worth taking a deeper look into why nonconstructive criticism — the kind that fosters negativity — is so toxic. Don’t get discouraged, though — we’ve got lots of tips on how to shift to a positive mindset!
Did you know that we’re actually biologically wired for “negative” thinking to some degree? This relic of our evolutionary past — once essential to our survival — is known as the “negativity bias.”
Back in the day, it was meant to protect us: if a group of prehistoric neighbors woke us up by banging on the walls of our cave, it wouldn’t behoove us to assume they were coming to say hello or borrow a coconut.
These days, however, the negativity bias that some of us have doesn’t always serve us well. It makes us assume the worst when someone doesn’t accept our Facebook friend request, think we’ll never succeed when a job interview doesn’t end in an offer, or fear the worst when waiting for our test results from the doctor.
Even worse? Negativity impacts our brain and sends us into “stress mode,” which takes a toll — even if things turn out well. In the words of neuroscientist Rick Hanson, “Your brain is like Velcro for negative experiences and Teflon for positive ones.”
Here’s how negative thoughts affect you:
Now that we have an idea about how negativity affects us, let’s take a closer look at how it can impact our recovery.
“You can get the monkey off your back, but the circus never leaves town.” ― Anne Lamott, Grace (Eventually): Thoughts on Faith
The negative effects of nonconstructive criticism can be especially toxic to our recovery efforts. It’s important to recognize it for what it is, so we can find sobriety encouragement!
We’ve done the hard part — we put down that glass (or bottle, or pitcher, or soup thermos we were hiding booze in). But even though the “monkey is off our back,” the “circus” — those around us who might criticize our recovery, question the changes we’ve made, or challenge our approach — is still in town.
This type of negativity can come from a number of different directions, but one thing is almost always true: it’s usually about them, not about us. Here are some examples:
Remember, people who truly care about our well-being and are comfortable with their own relationship with alcohol will never challenge us in this way. That said, it’s always good to keep an open mind — many people might mean well but not realize that what they’re saying is having a negative effect. We’re all human!
The main problem with recovery-related criticism? It tends to be super triggering. It can activate the amygdala, leading to heightened stress and potentially increased cravings. But there are lots of ways to counter it with some handy neuroscience-based techniques. We’ll take a closer look at one in particular, known as cognitive behavioral therapy (CBT).
CBT uses what’s known as cognitive reframing. To learn more about CBT, take a look at “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” For now, here’s what you need to know:
See what we did here? We just reframed two thoughts with one cognitive behavioral “stone.” We’re left feeling better about ourselves, and we reduced our alcohol cravings in one go!
“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.” ― Louise L. Hay, You Can Heal Your Life
Just like other types of criticism, not all self-criticism is bad — sometimes realizing that we’ve gotten off track is exactly what we need to switch gears and make necessary changes in our life.
However, sometimes negativity is like an addiction in itself. When we criticize ourselves in a way that’s unhelpful, the brain networks that are activated resemble those involved in habits and addictions:
But don’t despair — there’s plenty we can do to get our own thoughts to work for us rather than against us.
Self-criticism can be detrimental, increasing stress and reducing motivation. However, practicing self-compassion helps rewire your brain for positivity and resilience!
First things first: self-compassion isn’t self-pity. Rather than saying, “Woe is me,” it’s all about “I matter.” And we do! Plus, acknowledging that we deserve to be treated with respect and having empathy for ourselves when facing negativity are science-backed ways to feel better. Self-compassion practices activate feel-good hormones in the brain, reducing stress and promoting emotional resilience.
We can practice self-compassion by treating ourselves with the same kindness we would offer a friend. Acknowledge your efforts and progress in recovery, even if others don't. Positive affirmations can work wonders to foster self-compassion! It might seem cheesy at first, but if we stick with it, repeating phrases like “I am doing my best” or “I am worthy of love and respect” helps dissolve the negativity and reprogram our mind.
Finally, let’s look at some more ways to foster positive thinking in recovery in general. Remember, we’re not talking about “toxic positivity” here (only adopting positive emotions and never acknowledging negative ones). Acknowledging areas for improvement in our thought patterns is key as well, as long as we approach them with compassion. Time for some sobriety encouragement!
Mindfulness — the practice of being in the moment in a state of nonjudgmental awareness — is a gold mine when it comes to positive thinking in recovery. From the brain’s perspective, mindfulness has the opposite effect of negative criticism (whatever its source might be). To learn more, check out “Can Mindfulness Techniques Relieve Anxiety?” For now, here’s the gist:
Ready to try it? It’s easier than you might think. Simply sit in silence for a few minutes, observing your breath. Congrats — you just meditated and practiced mindfulness!
To build a solid recovery, we need a team behind us. Every challenging project is easier with a solid team behind us, and recovery is no different! Plus, there’s science behind it! Positive social interactions increase oxytocin levels, which promote feelings of trust and emotional bonding.
Want more information? Check out “Types of Social Support and How They Work” for a deep dive.
In the end, we can learn a lot from criticism. Constructive criticism, when viewed as feedback, can enhance neural plasticity and learning. And nonconstructive criticism (or any comments that foster negative thinking in addiction recovery) can make it easier to separate who’s truly on our support team from those we might be better off keeping at a distance.
All in all, positive thinking in recovery is key. And here at Reframe, we’re all about positive change! We’re here to support you, help you learn how negative thoughts affect you from a scientific perspective, cheer you on when things get rough, and provide plenty of cutback or sobriety encouragement along the way. You can do it!
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.
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)
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.
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:
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:
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 (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:
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.
Established alcohol use disorder treatments show varying effectiveness rates:
While comprehensive meta-analyses of somatic therapies for alcohol use disorder are still pending, early indicators suggest:
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.
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?)
Based on research protocols, effective daily body scan practices include:
Morning Body Check-In (5-10 minutes):
Craving Response Protocol:
Evening Integration (10-15 minutes):
Research-backed journaling prompts that enhance body awareness include:
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.
The brain's ability to form new neural pathways (neuroplasticity) is fundamental to recovery. Body-based practices support neuroplasticity by:
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:
Emerging technologies are beginning to integrate biometric data to enhance somatic awareness:
Research consistently shows high rates of co-occurring PTSD and substance use disorders. Somatic therapies offer unique advantages for addressing both conditions simultaneously by:
When somatic interventions address both trauma and addiction:
Time Required: 5-10 minutes Research Basis: MABT protocols for developing interoceptive awareness
Steps:
App Integration: Use Reframe's daily check-in feature to track patterns over time and receive personalized insights based on your somatic awareness data.
Time Required: 3-5 minutes during cravings Research Basis: Somatic Experiencing principles for managing intense sensations
WAVE Protocol:
Tracking: Record craving intensity before and after using this technique to measure effectiveness over time.
Time Required: 10-15 minutes Research Basis: Mindfulness-based relapse prevention protocols
Components:
When implementing somatic approaches to alcohol recovery, track these metrics:
Physical Awareness Metrics:
Emotional Regulation Metrics:
Behavioral Outcomes:
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.
While promising, somatic therapy research for alcohol use disorder still faces several limitations:
Future studies are likely to explore:
Integrating somatic approaches into traditional addiction treatment faces several hurdles:
The most effective recovery plans combine multiple evidence-based approaches:
Foundation Layer:
Cognitive Layer:
Somatic Layer:
Social Layer:
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:
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.
Key areas for future investigation include:
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.
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)
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.
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:
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:
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 (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:
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.
Established alcohol use disorder treatments show varying effectiveness rates:
While comprehensive meta-analyses of somatic therapies for alcohol use disorder are still pending, early indicators suggest:
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.
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?)
Based on research protocols, effective daily body scan practices include:
Morning Body Check-In (5-10 minutes):
Craving Response Protocol:
Evening Integration (10-15 minutes):
Research-backed journaling prompts that enhance body awareness include:
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.
The brain's ability to form new neural pathways (neuroplasticity) is fundamental to recovery. Body-based practices support neuroplasticity by:
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:
Emerging technologies are beginning to integrate biometric data to enhance somatic awareness:
Research consistently shows high rates of co-occurring PTSD and substance use disorders. Somatic therapies offer unique advantages for addressing both conditions simultaneously by:
When somatic interventions address both trauma and addiction:
Time Required: 5-10 minutes Research Basis: MABT protocols for developing interoceptive awareness
Steps:
App Integration: Use Reframe's daily check-in feature to track patterns over time and receive personalized insights based on your somatic awareness data.
Time Required: 3-5 minutes during cravings Research Basis: Somatic Experiencing principles for managing intense sensations
WAVE Protocol:
Tracking: Record craving intensity before and after using this technique to measure effectiveness over time.
Time Required: 10-15 minutes Research Basis: Mindfulness-based relapse prevention protocols
Components:
When implementing somatic approaches to alcohol recovery, track these metrics:
Physical Awareness Metrics:
Emotional Regulation Metrics:
Behavioral Outcomes:
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.
While promising, somatic therapy research for alcohol use disorder still faces several limitations:
Future studies are likely to explore:
Integrating somatic approaches into traditional addiction treatment faces several hurdles:
The most effective recovery plans combine multiple evidence-based approaches:
Foundation Layer:
Cognitive Layer:
Somatic Layer:
Social Layer:
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:
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.
Key areas for future investigation include:
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.
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.
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.
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.
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.
Week 1-2: Assessment and Awareness
Week 3-4: Building Basic Coping Skills
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.
Week 5-6: Advanced Coping Strategies
Week 7-8: Relationship Patterns
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.
Week 9-10: Trauma Processing
Week 11-12: Building Secure Attachment
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.
Week 13-14: Advanced Integration
Week 15-16: Future Planning
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.
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.
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.
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.
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.
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.
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 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.
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.
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.
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.
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.
To support your journey, consider creating a personalized tracking system that includes:
Daily Tracking Elements:
Weekly Assessment Points:
Monthly Milestone Reviews:
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.
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.
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.
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.
Healing abandonment trauma while changing drinking habits is challenging work. Be patient with yourself and celebrate small victories along the way.
While Reframe provides comprehensive tools for alcohol reduction and emotional healing, some situations may require additional professional support:
Reframe works best as part of a comprehensive approach to healing that may include therapy, medical care, and other support systems.
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.
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.
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.
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.
Week 1-2: Assessment and Awareness
Week 3-4: Building Basic Coping Skills
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.
Week 5-6: Advanced Coping Strategies
Week 7-8: Relationship Patterns
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.
Week 9-10: Trauma Processing
Week 11-12: Building Secure Attachment
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.
Week 13-14: Advanced Integration
Week 15-16: Future Planning
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.
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.
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.
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.
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.
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.
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 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.
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.
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.
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.
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.
To support your journey, consider creating a personalized tracking system that includes:
Daily Tracking Elements:
Weekly Assessment Points:
Monthly Milestone Reviews:
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.
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.
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.
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.
Healing abandonment trauma while changing drinking habits is challenging work. Be patient with yourself and celebrate small victories along the way.
While Reframe provides comprehensive tools for alcohol reduction and emotional healing, some situations may require additional professional support:
Reframe works best as part of a comprehensive approach to healing that may include therapy, medical care, and other support systems.
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.
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.
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.
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:
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 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:
Quick-Start Checklist:
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:
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:
Recommended Features:
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:
Adaptation for Healthcare Settings:
Structured behavioral training programs focus on developing specific skills for managing compassion fatigue. These interventions typically include:
Emotional Regulation Training:
Communication Skills Enhancement:
Self-Care Protocol Development:
Week 1-2: Baseline Assessment
Week 3-4: Program Selection and Setup
Week 5-6: Launch Pilot Programs
Week 7-8: Monitor and Adjust
Week 9-10: Scale Successful Interventions
Week 11-12: Comprehensive Evaluation
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.
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.
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:
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.
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:
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.
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.
Practice-Based Interventions:
Technology Solutions for Small Practices:
Investing in compassion fatigue interventions delivers measurable returns:
Direct Cost Savings:
Indirect Benefits:
Long-Term Strategic Advantages:
NHS and Government Support:
Private and Partnership Funding:
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:
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.
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.
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.
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:
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 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:
Quick-Start Checklist:
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:
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:
Recommended Features:
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:
Adaptation for Healthcare Settings:
Structured behavioral training programs focus on developing specific skills for managing compassion fatigue. These interventions typically include:
Emotional Regulation Training:
Communication Skills Enhancement:
Self-Care Protocol Development:
Week 1-2: Baseline Assessment
Week 3-4: Program Selection and Setup
Week 5-6: Launch Pilot Programs
Week 7-8: Monitor and Adjust
Week 9-10: Scale Successful Interventions
Week 11-12: Comprehensive Evaluation
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.
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.
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:
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.
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:
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.
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.
Practice-Based Interventions:
Technology Solutions for Small Practices:
Investing in compassion fatigue interventions delivers measurable returns:
Direct Cost Savings:
Indirect Benefits:
Long-Term Strategic Advantages:
NHS and Government Support:
Private and Partnership Funding:
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:
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.
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.
Did you know that a minimalist lifestyle helps sobriety stick? Research shows that decluttering boosts dopamine and reduces cortisol levels. Learn more in our latest blog!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
If you’re like most people, you probably have some outfits with tags still on them hanging in the closet (things don’t always look like they do in the catalog or even in the fitting room). There are probably mugs you never use sitting in the back of the kitchen cabinet, and maybe even a few cardboard boxes with stuff you never unpacked after your last move. And while it might seem innocent enough (things tend to stack up over the years, and “cleaning day” is on the books — someday), there’s more to think about here. As Joshua Becker writes in The More of Less: Finding the Life You Want Under Everything You Own, “Maybe the life you’ve always wanted is buried under everything you own!”
Becker goes on to say that “the goal of minimalism, let’s remember, is not just to own less stuff. The goal of minimalism is to unburden our lives so we can accomplish more.” And what if minimalism could also be the key to moving forward in the alcohol recovery journey? Let’s explore how a minimalist lifestyle helps sobriety, and how we can take the first step to get there.
Minimalism has gotten trendy these days. From Marie Kondo’s “KonMari” method that aims to help people simplify their lives and “spark joy,” to Instagram minimalists proudly displaying their neatly organized closets and inviting readers to “Declutterize with Dawn,” our culture is abuzz with methods to make minimalism part of our lives. But what is a minimalist approach all about? And is there evidence backing up its benefits?
In Becoming Minimalist, Joshua Becker provides this definition: “Minimalism is the intentional promotion of the things that bring you joy and the removal of those that do not.” And by “things” he doesn’t just mean the physical stuff we stash away in boxes under our bed (although those certainly contribute to the problem). Instead, minimalism is all about intentionally choosing the possessions, activities, relationships, and commitments that we allow into our lives and letting go of the rest.
As it turns out, scientific evidence supports the idea that minimalism works. It comes to this: the brain loves efficiency. When we get rid of clutter in our physical environment, we also “clean up” our mind by reducing cognitive load — the information that our brain is busy processing whether or not we’re aware of it. Getting rid of unnecessary stuff also paves the way for new habits to take root. And yes — it can make the recovery process easier and help sobriety stick.
What does minimalism have to do with recovery? As it turns out, quite a bit. For one thing, decluttering our space (as well as our schedule) has some direct neurological benefits that give our alcohol recovery momentum and help our brain heal from the aftermath of booze. Moreover, choosing to add things to our life with intention is very much in line with the kind of mindset we need in order to ditch habits that no longer serve us.
As humans, we have a natural drive to pursue what makes us feel good while avoiding pain. From the neuroscience perspective, this pleasure-seeking tendency is powered by the dopamine-driven reward system that evolved to keep habits alive to ensure our survival. When we’re accepted by our peers, find a romantic partner, or eat a nutritious meal, we’re rewarded by a boost of dopamine — the reward neurotransmitter that makes us feel good and keeps us coming back for more.
Unfortunately, the reward circuit is notoriously easy to hijack — and alcohol does just that. Artificially boosting dopamine in the short run, it leads to a rebound effect that leaves us feeling depressed and unmotivated. This is why it can be hard to stop drinking once it’s gotten out of hand: our brain puts the brakes on natural dopamine production, leading to alcohol cravings.
Minimalism, in turn, can kickstart the process of resetting our dopamine balance. Here’s how:
Ready to get that dopamine flowing? Decluttering might do the trick!
In addition to disrupting our neurotransmitter levels, alcohol creates stress. We might think we’re drinking to “relax,” but any relaxation we feel is, at best, temporary. Triggered by alcohol’s depressant effects, it gives way to drowsiness and, eventually, rebound anxiety.
Moreover, science shows that alcohol boosts the levels of the stress hormone cortisol, contributing to stress and sapping the body’s resources in the long run. A vicious cycle is set in motion. Stressful events or circumstances often serve as a drinking trigger. However, the attempt to “drown” the stress in the bottle ramps it up instead. Emerging from the boozy haze, we’re left with the original problem that looms even larger in the aftermath of drinking.
As it turns out, clutter has the same effect! Research shows that a messy environment can trigger our stress response and boost cortisol levels. The reason has to do with cognitive overload that we experience when we’re surrounded by the distractions of a cluttered space.
Decluttering, in turn, does the opposite. Research shows that decluttering lowers cortisol levels, helping us interrupt the cycle and decreasing cravings. By clearing up our space we’re literally tossing our stress and alcohol cravings down the same garbage chute!
Science shows that minimalism reduces our dependence on material things and calms the craving for instant gratification — the hallmark of addictive behaviors, including urges to drink. In addition to the dopamine-driven reward system we touched on earlier, the prefrontal cortex — the brain’s decision-making center — plays a major role in this shift. While alcohol slows down prefrontal cortex activity and even leads to its reduced volume over time, a minimalist lifestyle does the opposite. By training our brain to be in the driver’s seat when making conscious decisions about what to include in our life and what to leave out, we “exercise” the prefrontal cortex, making it more efficient over time.
This shift, in turn, is especially important when we’re in recovery from alcohol misuse. We’re helping our prefrontal cortex recover, boosting the rate at which our cognitive abilities get restored and making relapse less likely. By simplifying our surroundings, we’re building a buffer against impulsive urges, helping neuroplasticity (the brain’s ability to adapt) work its magic!
Getting in the habit of paying attention to the things we allow into our space and our life is also a form of mindfulness. And when it comes to alcohol recovery, mindfulness is a superpower: it helps engage the prefrontal cortex, restores memory function, builds brain volume, boosts neurogenesis (the creation of new neurons), and helps us coast through cravings. Mindfulness also helps remove distractions, allowing us to tune into our own thoughts and emotions.
Moreover, the act of decluttering itself can be a powerful mindfulness practice, allowing us to pause and consider each item in a non-judgmental way as we decide to keep it or let it go. Check out “Can Mindfulness Techniques Relieve Anxiety?” for more insights!
Given all the benefits of minimalism, you might be itching to unpack those boxes, organize your sock drawer, and sell all those unworn clothes. And that’s great — but there’s one caveat. Don’t take it too far.
Ironically, all the tips, books, and blogs about minimalism can actually create a type of “clutter” of their own.
Moreover, as Jia Tolentino writes in “The Pitfalls and the Potential of the New Minimalism,” the modern minimalist gurus tend to be a bit unrealistic. It takes time and money to turn your house into a chic, minimalist sanctuary. Not only is “minimalist furniture” expensive, but the act of decluttering and organizing also takes time and money, especially if we hire services to help us. In Tolentino’s words, “Less is more attractive when you’ve got a lot of money, and minimalism is easily transformed from a philosophy of intentional restraint into an aesthetic language.” The key is to not get overly attached to the material aspect of minimalism and instead apply it to all aspects of life in a balanced way.
So how can we tap into the power of minimalism without going too far? Here are some ideas to start with:
However you decide to incorporate minimalism into your life, just enjoy it! Take note of how you feel before and after each small change, and see how they can have a big impact on your life!
In the end, recovery is all about building a new life — one that doesn’t have room for alcohol and is instead intentionally constructed out of experiences that bring meaning and authentic joy, letting our true self thrive. By simplifying different aspects of our lives we can create an environment that makes it possible!
If you’re like most people, you probably have some outfits with tags still on them hanging in the closet (things don’t always look like they do in the catalog or even in the fitting room). There are probably mugs you never use sitting in the back of the kitchen cabinet, and maybe even a few cardboard boxes with stuff you never unpacked after your last move. And while it might seem innocent enough (things tend to stack up over the years, and “cleaning day” is on the books — someday), there’s more to think about here. As Joshua Becker writes in The More of Less: Finding the Life You Want Under Everything You Own, “Maybe the life you’ve always wanted is buried under everything you own!”
Becker goes on to say that “the goal of minimalism, let’s remember, is not just to own less stuff. The goal of minimalism is to unburden our lives so we can accomplish more.” And what if minimalism could also be the key to moving forward in the alcohol recovery journey? Let’s explore how a minimalist lifestyle helps sobriety, and how we can take the first step to get there.
Minimalism has gotten trendy these days. From Marie Kondo’s “KonMari” method that aims to help people simplify their lives and “spark joy,” to Instagram minimalists proudly displaying their neatly organized closets and inviting readers to “Declutterize with Dawn,” our culture is abuzz with methods to make minimalism part of our lives. But what is a minimalist approach all about? And is there evidence backing up its benefits?
In Becoming Minimalist, Joshua Becker provides this definition: “Minimalism is the intentional promotion of the things that bring you joy and the removal of those that do not.” And by “things” he doesn’t just mean the physical stuff we stash away in boxes under our bed (although those certainly contribute to the problem). Instead, minimalism is all about intentionally choosing the possessions, activities, relationships, and commitments that we allow into our lives and letting go of the rest.
As it turns out, scientific evidence supports the idea that minimalism works. It comes to this: the brain loves efficiency. When we get rid of clutter in our physical environment, we also “clean up” our mind by reducing cognitive load — the information that our brain is busy processing whether or not we’re aware of it. Getting rid of unnecessary stuff also paves the way for new habits to take root. And yes — it can make the recovery process easier and help sobriety stick.
What does minimalism have to do with recovery? As it turns out, quite a bit. For one thing, decluttering our space (as well as our schedule) has some direct neurological benefits that give our alcohol recovery momentum and help our brain heal from the aftermath of booze. Moreover, choosing to add things to our life with intention is very much in line with the kind of mindset we need in order to ditch habits that no longer serve us.
As humans, we have a natural drive to pursue what makes us feel good while avoiding pain. From the neuroscience perspective, this pleasure-seeking tendency is powered by the dopamine-driven reward system that evolved to keep habits alive to ensure our survival. When we’re accepted by our peers, find a romantic partner, or eat a nutritious meal, we’re rewarded by a boost of dopamine — the reward neurotransmitter that makes us feel good and keeps us coming back for more.
Unfortunately, the reward circuit is notoriously easy to hijack — and alcohol does just that. Artificially boosting dopamine in the short run, it leads to a rebound effect that leaves us feeling depressed and unmotivated. This is why it can be hard to stop drinking once it’s gotten out of hand: our brain puts the brakes on natural dopamine production, leading to alcohol cravings.
Minimalism, in turn, can kickstart the process of resetting our dopamine balance. Here’s how:
Ready to get that dopamine flowing? Decluttering might do the trick!
In addition to disrupting our neurotransmitter levels, alcohol creates stress. We might think we’re drinking to “relax,” but any relaxation we feel is, at best, temporary. Triggered by alcohol’s depressant effects, it gives way to drowsiness and, eventually, rebound anxiety.
Moreover, science shows that alcohol boosts the levels of the stress hormone cortisol, contributing to stress and sapping the body’s resources in the long run. A vicious cycle is set in motion. Stressful events or circumstances often serve as a drinking trigger. However, the attempt to “drown” the stress in the bottle ramps it up instead. Emerging from the boozy haze, we’re left with the original problem that looms even larger in the aftermath of drinking.
As it turns out, clutter has the same effect! Research shows that a messy environment can trigger our stress response and boost cortisol levels. The reason has to do with cognitive overload that we experience when we’re surrounded by the distractions of a cluttered space.
Decluttering, in turn, does the opposite. Research shows that decluttering lowers cortisol levels, helping us interrupt the cycle and decreasing cravings. By clearing up our space we’re literally tossing our stress and alcohol cravings down the same garbage chute!
Science shows that minimalism reduces our dependence on material things and calms the craving for instant gratification — the hallmark of addictive behaviors, including urges to drink. In addition to the dopamine-driven reward system we touched on earlier, the prefrontal cortex — the brain’s decision-making center — plays a major role in this shift. While alcohol slows down prefrontal cortex activity and even leads to its reduced volume over time, a minimalist lifestyle does the opposite. By training our brain to be in the driver’s seat when making conscious decisions about what to include in our life and what to leave out, we “exercise” the prefrontal cortex, making it more efficient over time.
This shift, in turn, is especially important when we’re in recovery from alcohol misuse. We’re helping our prefrontal cortex recover, boosting the rate at which our cognitive abilities get restored and making relapse less likely. By simplifying our surroundings, we’re building a buffer against impulsive urges, helping neuroplasticity (the brain’s ability to adapt) work its magic!
Getting in the habit of paying attention to the things we allow into our space and our life is also a form of mindfulness. And when it comes to alcohol recovery, mindfulness is a superpower: it helps engage the prefrontal cortex, restores memory function, builds brain volume, boosts neurogenesis (the creation of new neurons), and helps us coast through cravings. Mindfulness also helps remove distractions, allowing us to tune into our own thoughts and emotions.
Moreover, the act of decluttering itself can be a powerful mindfulness practice, allowing us to pause and consider each item in a non-judgmental way as we decide to keep it or let it go. Check out “Can Mindfulness Techniques Relieve Anxiety?” for more insights!
Given all the benefits of minimalism, you might be itching to unpack those boxes, organize your sock drawer, and sell all those unworn clothes. And that’s great — but there’s one caveat. Don’t take it too far.
Ironically, all the tips, books, and blogs about minimalism can actually create a type of “clutter” of their own.
Moreover, as Jia Tolentino writes in “The Pitfalls and the Potential of the New Minimalism,” the modern minimalist gurus tend to be a bit unrealistic. It takes time and money to turn your house into a chic, minimalist sanctuary. Not only is “minimalist furniture” expensive, but the act of decluttering and organizing also takes time and money, especially if we hire services to help us. In Tolentino’s words, “Less is more attractive when you’ve got a lot of money, and minimalism is easily transformed from a philosophy of intentional restraint into an aesthetic language.” The key is to not get overly attached to the material aspect of minimalism and instead apply it to all aspects of life in a balanced way.
So how can we tap into the power of minimalism without going too far? Here are some ideas to start with:
However you decide to incorporate minimalism into your life, just enjoy it! Take note of how you feel before and after each small change, and see how they can have a big impact on your life!
In the end, recovery is all about building a new life — one that doesn’t have room for alcohol and is instead intentionally constructed out of experiences that bring meaning and authentic joy, letting our true self thrive. By simplifying different aspects of our lives we can create an environment that makes it possible!
Alcohol disrupts our balance of hormones and brain chemicals, setting the stage for panic attacks. Read on to understand the science and learn to foster emotional balance.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re going about your day and suddenly you feel like you can’t breathe, your chest tightens, and an overwhelming wave of anxiety sweeps over you. You try to identify the trigger and come up empty-handed. You think back to last night when you were out with friends, having a great time, with drinks pouring freely. There’s no way that could have anything to do with your panic attack, right?
Actually, alcohol and panic attacks are closely related. When we drink, we might feel calm, happy, and carefree, but shortly afterward, the pendulum swings the other way. Let’s understand how alcohol can cause panic attacks and how we can prevent them from happening.
Panic attacks are intense episodes of fear and anxiety that trigger not only cognitive and emotional symptoms but also physical reactions. How is this different from anxiety? Anxiety as we commonly use it refers to feelings of worry, fear, or distress about something. It is categorized into different disorders such as generalized anxiety disorder, panic disorder, a specific phobia, and more. When feelings of anxiety come on quickly and intensely, it could be a panic attack.
These symptoms characterize a panic attack.
Unlike anxiety, panic attacks can be expected or unexpected, making them even more overwhelming. Since alcohol is often associated with a sense of distraction and relief, we might turn to alcohol to cope with anxiety or panic attacks. But alcohol only makes things worse. Let’s take a closer look at the connection between alcohol and panic attacks.
Alcohol affects the way we think, feel, and act, so it can contribute to panic attacks. Here’s how:
As a mind-altering drug, alcohol is like a catalyst for internal chaos. Here are some ways alcohol affects our brain and body, contributing to anxiety and panic attacks:
Alcohol throws off the balance in our brain and body, creating chaos that makes panic attacks more likely. But it doesn’t end there. Anxiety and panic attacks can also influence drinking habits. Let’s see how alcohol fuels the fire that can lead to alcohol dependence and poor mental health.
Panic attacks can leave us feeling scared, uncomfortable, and vulnerable. When we don’t have healthy ways to manage these feelings, we might turn to alcohol to cope.
Alcohol slows down messaging in our brain and body. Our heart rate slows down, our muscles start to relax, and anxious thoughts come to a halt, giving us a temporary sense of calm. On top of that, the boost in our feel-good hormones can lift our mood. But as we’ve learned, this doesn’t last long. Once these effects wear off, our anxiety may amplify and trigger a panic attack. This can lead to a cycle of alcohol dependence where alcohol and panic attacks fuel one another, making it difficult to stop.
Since alcohol and panic attacks often reinforce each other, the key to reducing panic attacks from alcohol is to quit or cut back on alcohol. To better prevent them, let’s learn about when they might occur.
Since they can be triggered by different factors, it’s difficult to predict when we might experience a panic attack. Alcohol can cause panic attacks when we’re drinking and during a hangover. Panic attack symptoms can overlap with symptoms of intoxication or an alcohol hangover, making them hard to differentiate sometimes.
Since alcohol can have lasting effects on our brain chemical balance, we might experience a panic attack even days after drinking or longer. When panic attacks occur regularly, they are generally classified as panic disorder. So, panic attacks from alcohol can happen when we’re drinking, during a hangover, and even after alcohol is out of our system. Let’s delve into some strategies we can use to prevent them from happening.
Panic attacks can be triggered by unpreventable conditions or circumstances, but there are factors within our control that we can use to help prevent and manage them. Here are some practical tips to prioritize your mental well-being.
Panic attacks are unnerving, but there are strategies that can help us prevent them. Since alcohol can directly trigger panic attacks, these positive habits to help us quit or cut back can help us maintain emotional stability.
Alcohol triggers panic attacks in numerous ways. From disrupting our brain chemicals to impacting our blood sugar, alcohol causes internal chaos that sets the stage for panic attacks. On the other hand, anxiety and panic attacks can also trigger unhealthy drinking habits. By nipping this cycle in the bud, we can say goodbye to the booze to turn panic into peace!
You’re going about your day and suddenly you feel like you can’t breathe, your chest tightens, and an overwhelming wave of anxiety sweeps over you. You try to identify the trigger and come up empty-handed. You think back to last night when you were out with friends, having a great time, with drinks pouring freely. There’s no way that could have anything to do with your panic attack, right?
Actually, alcohol and panic attacks are closely related. When we drink, we might feel calm, happy, and carefree, but shortly afterward, the pendulum swings the other way. Let’s understand how alcohol can cause panic attacks and how we can prevent them from happening.
Panic attacks are intense episodes of fear and anxiety that trigger not only cognitive and emotional symptoms but also physical reactions. How is this different from anxiety? Anxiety as we commonly use it refers to feelings of worry, fear, or distress about something. It is categorized into different disorders such as generalized anxiety disorder, panic disorder, a specific phobia, and more. When feelings of anxiety come on quickly and intensely, it could be a panic attack.
These symptoms characterize a panic attack.
Unlike anxiety, panic attacks can be expected or unexpected, making them even more overwhelming. Since alcohol is often associated with a sense of distraction and relief, we might turn to alcohol to cope with anxiety or panic attacks. But alcohol only makes things worse. Let’s take a closer look at the connection between alcohol and panic attacks.
Alcohol affects the way we think, feel, and act, so it can contribute to panic attacks. Here’s how:
As a mind-altering drug, alcohol is like a catalyst for internal chaos. Here are some ways alcohol affects our brain and body, contributing to anxiety and panic attacks:
Alcohol throws off the balance in our brain and body, creating chaos that makes panic attacks more likely. But it doesn’t end there. Anxiety and panic attacks can also influence drinking habits. Let’s see how alcohol fuels the fire that can lead to alcohol dependence and poor mental health.
Panic attacks can leave us feeling scared, uncomfortable, and vulnerable. When we don’t have healthy ways to manage these feelings, we might turn to alcohol to cope.
Alcohol slows down messaging in our brain and body. Our heart rate slows down, our muscles start to relax, and anxious thoughts come to a halt, giving us a temporary sense of calm. On top of that, the boost in our feel-good hormones can lift our mood. But as we’ve learned, this doesn’t last long. Once these effects wear off, our anxiety may amplify and trigger a panic attack. This can lead to a cycle of alcohol dependence where alcohol and panic attacks fuel one another, making it difficult to stop.
Since alcohol and panic attacks often reinforce each other, the key to reducing panic attacks from alcohol is to quit or cut back on alcohol. To better prevent them, let’s learn about when they might occur.
Since they can be triggered by different factors, it’s difficult to predict when we might experience a panic attack. Alcohol can cause panic attacks when we’re drinking and during a hangover. Panic attack symptoms can overlap with symptoms of intoxication or an alcohol hangover, making them hard to differentiate sometimes.
Since alcohol can have lasting effects on our brain chemical balance, we might experience a panic attack even days after drinking or longer. When panic attacks occur regularly, they are generally classified as panic disorder. So, panic attacks from alcohol can happen when we’re drinking, during a hangover, and even after alcohol is out of our system. Let’s delve into some strategies we can use to prevent them from happening.
Panic attacks can be triggered by unpreventable conditions or circumstances, but there are factors within our control that we can use to help prevent and manage them. Here are some practical tips to prioritize your mental well-being.
Panic attacks are unnerving, but there are strategies that can help us prevent them. Since alcohol can directly trigger panic attacks, these positive habits to help us quit or cut back can help us maintain emotional stability.
Alcohol triggers panic attacks in numerous ways. From disrupting our brain chemicals to impacting our blood sugar, alcohol causes internal chaos that sets the stage for panic attacks. On the other hand, anxiety and panic attacks can also trigger unhealthy drinking habits. By nipping this cycle in the bud, we can say goodbye to the booze to turn panic into peace!
Stuck in the loop of alcoholism and trauma? The connection between trauma blackouts and alcoholism is powerful, but so is healing. Break free from the cycle and thrive!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
As Laurell K. Hamilton writes in Mistral's Kiss, “There are wounds that never show on the body that are deeper and more hurtful than anything that bleeds.” Trauma — any event or series of circumstances that leave us feeling unsafe, hurt, or afraid long after any immediate danger has passed — can have a profound impact on the course of our lives. Whether the cause is a physically or emotionally abusive relationship, a catastrophic event such as a war or natural disaster, an accident, or any other trouble that life threw our way, the psychological wounds can persist long after any physical ones have healed.
In the aftermath of trauma, we understandably reach for things that make us feel better. And while some are constructive, others are less so. Unfortunately, alcohol often comes into the picture — but while it might provide some temporary relief, alcohol and trauma form a devious pair. Inevitably, booze makes the situation worse. In fact, the things we do and say under the influence are likely to leave traumatic traces of their own — and leave us with a bigger problem on our hands than when we started. Let’s explore the alcohol-trauma connection in more detail and find some lasting and effective ways to cope.
As trauma expert Bessel A. van der Kolk writes in The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, any trauma — even when it’s psychological — has a deeply physical dimension. The body itself becomes an “unsafe” place for us to inhabit:
“Traumatized people chronically feel unsafe inside their bodies: The past is alive in the form of gnawing interior discomfort. Their bodies are constantly bombarded by visceral warning signs, and, in an attempt to control these processes, they often become expert at ignoring their gut feelings and in numbing awareness of what is played out inside. They learn to hide from their selves.”
As a result, our brain’s survival system kicks into high gear, triggering the amygdala (the emotional center of the brain that acts as an alarm system) to signal danger even when it’s no longer present. This condition — known as post-traumatic stress disorder (PTSD) — leaves us feeling anxious and chronically stressed, haunted by the trauma throughout the day and night. In fact, science says that trauma can shrink the hippocampus — the part of the brain in charge of memory and learning. As a result, it becomes more difficult to adjust our responses to the situation after the threat is no longer present. In other words, we get stuck in “survival mode.”
This is where alcohol and other substances come in. Unfortunately, alcohol misuse often goes hand-in-hand with PTSD: research shows that 45% of those in treatment for alcohol use disorder (AUD) also suffer from PTSD.
Here’s how the two are connected:
As we can see, trauma and alcohol form a devious pair, trapping us in a vicious cycle that can seem well near impossible to break out of. But, rest assured, recovery is possible!
How do we go about healing from trauma that contributed to alcohol use? It’s all about understanding how trauma and alcohol use function in the brain. This knowledge, in turn, can give us the tools to tap into the healing power of neuroplasticity — the brain’s amazing ability to rewire itself.
First things first: we need to acknowledge and validate our trauma as legitimate. We might be tempted to dismiss what happened to us as not “bad enough” or even blame ourselves for having trouble “getting over it.” However, this approach will only make things worse. Research shows that even “milder” forms of trauma can have profound effects on our mental health, leading to PTSD, depression, and other mental health struggles.
For example, in addition to the classic examples of childhood trauma — abuse and neglect — other traumatic experiences (such as being bullied by a sibling, having to assume the role of a parent, or witnessing substance abuse by a member of the household) can leave deep emotional wounds.
The next stop on the healing journey? Putting our pain into words. One of the most powerful ways to begin the journey of healing from trauma that may have contributed to our alcohol misuse is verbalizing what happened to us. Here’s how Fred Rogers (best known as public television’s beloved “Mr. Rogers” who sang “Won’t You Be My Neighbor?”) put it:
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
A great way to start is by writing it out. Putting our thoughts and emotions on paper gives us much-needed distance to start understanding and coping with what happened to us. But let’s not stop there! Talking to a trusted friend or family member — as well as getting in touch with a trauma-informed therapist (more on that later!) — will keep the conversation going and provide us with the support we need.
There’s also powerful neuroscience behind putting our experience into words. Doing so engages the prefrontal cortex — the rational part of the brain that tends to “go offline” when trauma or alcohol are in the picture. This higher-order thinking center can then communicate with the amygdala, calming the emotional storm set off by trauma and drinking alike. Here’s how neuroscientist Waldman Newburg put it:
“By holding a positive and optimistic [word] in your mind, you stimulate frontal lobe activity. This area includes specific language centers that connect directly to the motor cortex responsible for moving you into action. And as our research has shown, the longer you concentrate on positive words, the more you begin to affect other areas of the brain.”
And yes, even writing our thoughts down activates this powerful mechanism!
These days there are lots of therapy options available for healing from alcohol misuse while addressing the trauma that might have played a role in it. As it’s a deeply personal process, we should always explore different avenues to see which one resonates the most. That said, two approaches stand out among the rest:
Research shows that EMDR therapy is especially useful in helping us recover from both AUD and PTSD at the same time. In both cases, the problem comes down to neurological wiring around certain concepts. EMDR, in turn, offers a way to realign this wiring in a healthier and more productive way by reducing the strength of the neural pathways that don’t serve us.
Want to find out more? Check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” and “What Is EMDR Therapy?”
Thanks to the amazing power of neuroplasticity, our brain can build new associations and change old patterns — including the habit of turning to alcohol as a way to cope with past trauma. That said, it requires some active effort on our part. Here are some science-backed coping strategies we can put into place to help us cope with difficult feelings in healthier ways, releasing us from the dual trap of trauma and alcohol misuse:
Remember, each time we choose a healthier coping mechanism, we’re actively rewiring our brain, making it easier to stick to our new healthy choices over time. And that’s something to celebrate!
We’re social by nature, and healing from trauma — as well as from alcohol misuse — is much easier with a solid team behind us. Plus, there’s powerful neuroscience behind social support! Research shows that it activates feel-good neurochemicals such as oxytocin and dopamine, helping ease the pain caused by trauma and keeping alcohol cravings at bay.
Reach out to trusted friends and family members — and remember to check out Reframe’s Forum, which is full of like-minded people who’ve been where you are and know what it’s like. (For more information, check out “Types of Social Support and How They Work.”)
In the words of psychotraumatologist and biophysicist Peter A. Levine, “The paradox of trauma is that it has both the power to destroy and the power to transform and resurrect.” The same is true of the alcohol journey — while challenging, it has the power to transform us into a more authentic version of ourselves, leading to levels of health and happiness we never imagined. And here at Reframe we’re here to support you and cheer you on every step of the way!
As Laurell K. Hamilton writes in Mistral's Kiss, “There are wounds that never show on the body that are deeper and more hurtful than anything that bleeds.” Trauma — any event or series of circumstances that leave us feeling unsafe, hurt, or afraid long after any immediate danger has passed — can have a profound impact on the course of our lives. Whether the cause is a physically or emotionally abusive relationship, a catastrophic event such as a war or natural disaster, an accident, or any other trouble that life threw our way, the psychological wounds can persist long after any physical ones have healed.
In the aftermath of trauma, we understandably reach for things that make us feel better. And while some are constructive, others are less so. Unfortunately, alcohol often comes into the picture — but while it might provide some temporary relief, alcohol and trauma form a devious pair. Inevitably, booze makes the situation worse. In fact, the things we do and say under the influence are likely to leave traumatic traces of their own — and leave us with a bigger problem on our hands than when we started. Let’s explore the alcohol-trauma connection in more detail and find some lasting and effective ways to cope.
As trauma expert Bessel A. van der Kolk writes in The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma, any trauma — even when it’s psychological — has a deeply physical dimension. The body itself becomes an “unsafe” place for us to inhabit:
“Traumatized people chronically feel unsafe inside their bodies: The past is alive in the form of gnawing interior discomfort. Their bodies are constantly bombarded by visceral warning signs, and, in an attempt to control these processes, they often become expert at ignoring their gut feelings and in numbing awareness of what is played out inside. They learn to hide from their selves.”
As a result, our brain’s survival system kicks into high gear, triggering the amygdala (the emotional center of the brain that acts as an alarm system) to signal danger even when it’s no longer present. This condition — known as post-traumatic stress disorder (PTSD) — leaves us feeling anxious and chronically stressed, haunted by the trauma throughout the day and night. In fact, science says that trauma can shrink the hippocampus — the part of the brain in charge of memory and learning. As a result, it becomes more difficult to adjust our responses to the situation after the threat is no longer present. In other words, we get stuck in “survival mode.”
This is where alcohol and other substances come in. Unfortunately, alcohol misuse often goes hand-in-hand with PTSD: research shows that 45% of those in treatment for alcohol use disorder (AUD) also suffer from PTSD.
Here’s how the two are connected:
As we can see, trauma and alcohol form a devious pair, trapping us in a vicious cycle that can seem well near impossible to break out of. But, rest assured, recovery is possible!
How do we go about healing from trauma that contributed to alcohol use? It’s all about understanding how trauma and alcohol use function in the brain. This knowledge, in turn, can give us the tools to tap into the healing power of neuroplasticity — the brain’s amazing ability to rewire itself.
First things first: we need to acknowledge and validate our trauma as legitimate. We might be tempted to dismiss what happened to us as not “bad enough” or even blame ourselves for having trouble “getting over it.” However, this approach will only make things worse. Research shows that even “milder” forms of trauma can have profound effects on our mental health, leading to PTSD, depression, and other mental health struggles.
For example, in addition to the classic examples of childhood trauma — abuse and neglect — other traumatic experiences (such as being bullied by a sibling, having to assume the role of a parent, or witnessing substance abuse by a member of the household) can leave deep emotional wounds.
The next stop on the healing journey? Putting our pain into words. One of the most powerful ways to begin the journey of healing from trauma that may have contributed to our alcohol misuse is verbalizing what happened to us. Here’s how Fred Rogers (best known as public television’s beloved “Mr. Rogers” who sang “Won’t You Be My Neighbor?”) put it:
“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
A great way to start is by writing it out. Putting our thoughts and emotions on paper gives us much-needed distance to start understanding and coping with what happened to us. But let’s not stop there! Talking to a trusted friend or family member — as well as getting in touch with a trauma-informed therapist (more on that later!) — will keep the conversation going and provide us with the support we need.
There’s also powerful neuroscience behind putting our experience into words. Doing so engages the prefrontal cortex — the rational part of the brain that tends to “go offline” when trauma or alcohol are in the picture. This higher-order thinking center can then communicate with the amygdala, calming the emotional storm set off by trauma and drinking alike. Here’s how neuroscientist Waldman Newburg put it:
“By holding a positive and optimistic [word] in your mind, you stimulate frontal lobe activity. This area includes specific language centers that connect directly to the motor cortex responsible for moving you into action. And as our research has shown, the longer you concentrate on positive words, the more you begin to affect other areas of the brain.”
And yes, even writing our thoughts down activates this powerful mechanism!
These days there are lots of therapy options available for healing from alcohol misuse while addressing the trauma that might have played a role in it. As it’s a deeply personal process, we should always explore different avenues to see which one resonates the most. That said, two approaches stand out among the rest:
Research shows that EMDR therapy is especially useful in helping us recover from both AUD and PTSD at the same time. In both cases, the problem comes down to neurological wiring around certain concepts. EMDR, in turn, offers a way to realign this wiring in a healthier and more productive way by reducing the strength of the neural pathways that don’t serve us.
Want to find out more? Check out “How Can Cognitive Behavioral Therapy (CBT) Help With Alcohol Misuse?” and “What Is EMDR Therapy?”
Thanks to the amazing power of neuroplasticity, our brain can build new associations and change old patterns — including the habit of turning to alcohol as a way to cope with past trauma. That said, it requires some active effort on our part. Here are some science-backed coping strategies we can put into place to help us cope with difficult feelings in healthier ways, releasing us from the dual trap of trauma and alcohol misuse:
Remember, each time we choose a healthier coping mechanism, we’re actively rewiring our brain, making it easier to stick to our new healthy choices over time. And that’s something to celebrate!
We’re social by nature, and healing from trauma — as well as from alcohol misuse — is much easier with a solid team behind us. Plus, there’s powerful neuroscience behind social support! Research shows that it activates feel-good neurochemicals such as oxytocin and dopamine, helping ease the pain caused by trauma and keeping alcohol cravings at bay.
Reach out to trusted friends and family members — and remember to check out Reframe’s Forum, which is full of like-minded people who’ve been where you are and know what it’s like. (For more information, check out “Types of Social Support and How They Work.”)
In the words of psychotraumatologist and biophysicist Peter A. Levine, “The paradox of trauma is that it has both the power to destroy and the power to transform and resurrect.” The same is true of the alcohol journey — while challenging, it has the power to transform us into a more authentic version of ourselves, leading to levels of health and happiness we never imagined. And here at Reframe we’re here to support you and cheer you on every step of the way!
