Ever wondered how subconscious beliefs might be steering your decisions? Unpack the intriguing world of implicit bias with our latest blog and discover steps to navigate it.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
In 1998, psychologists Mahzarin Banaji and Anthony Greenwald unveiled a groundbreaking Implicit Association Test (IAT) that claimed to tap into our subconscious mind, revealing hidden biases we might not even be aware of. The results? It turned out that many of us held biases that we never consciously acknowledged.
Fast forward a few years, and this test transitioned online, becoming an internet sensation. The next few decades saw countless individuals diving deep into this introspective exploration, yearning for self-understanding in a world striving for acceptance and inclusivity.
Suddenly, everyone was fervently clicking away, anxiously awaiting the verdict: “Am I secretly biased?” “What do I do if I am?” “Am I fixable?” “What if my friends find out?” While implicit bias has a stressful side, it’s actually a natural part of how the brain works. Let’s explore it without judgment and see how we might be able to reduce it!
First things first: we need to define exactly what implicit bias actually is. We all have our behavioral patterns — the route we walk our dog every morning, that go-to smoothie flavor (strawberry-banana, anyone?), or the way we instinctively tie our shoelaces. Patterns simplify our lives and help us navigate our busy days.
Implicit bias, in turn, refers to thought patterns that rise up automatically. You know those moments when you catch yourself thinking something and wonder, “Wait, where did that thought come from?” It could be a quick judgment about a stranger's outfit or an unexplained discomfort in a new setting. While we all love to believe we're unbiased, fair, and open-minded, the mind has its own quirks and jumps to conclusions without our conscious consent. That’s implicit bias in a nutshell.
Scientists define implicit biases as the subconscious beliefs or attitudes we have towards certain groups of people. Rather than forming as a result of our direct experiences, they're shaped by societal views, cultural exposure, and upbringing.
What's the catch? They can influence decisions in our daily lives, from the people we hire to the friends we make, without us even being aware of it.
While we might not always realize it, our brain loves shortcuts. With so much information bombarding us every second, the brain uses shortcuts (known scientifically as “heuristics”) to process things faster. This means it often relies on past information or experiences.
Think of the brain as a supercomputer that's always on the lookout for ways to streamline its processes. With the millions of bits of data it has to process every minute, it needs a way to navigate that doesn’t require constantly shifting into deep-dive mode that consumes attention and cognitive resources.
At the molecular level, heuristics are based on neural pathways — the connections formed between different parts of the brain. Every time we have a thought or a reaction, our brain fires a series of neurons in a particular sequence. The more often we have a specific thought or reaction, the stronger and more established that neural pathway becomes. It’s like walking on grass. The first time, we might not leave a visible trace; however, if we walk the same path repeatedly, pretty soon we’ll have a well-worn trail.
These constantly reinforced neural pathways can sustain and perpetuate our biases. If we're frequently exposed to a particular stereotype, that neural pathway becomes deeply ingrained, making the associated bias hard to shake off.
The problem is, these shortcuts don’t always get us where we truly want to go. Over time, the constant exposure to stereotypes and cultural narratives forms neural pathways that reinforce these subconscious biases.
Remember, it's not about you being a bad person or being intentionally unfair — it's just the brain trying to be efficient!
Now that we have a solid grasp on the science behind implicit bias, let's dive into how it plays out in various contexts. There are many settings where it can crop up.
The workplace is often a melting pot of cultures, backgrounds, and personalities. With so much diversity, it should ideally be a place where meritocracy rules, leaving no room for biases. However, implicit biases, with their sneaky, subconscious nature, can seep into professional settings in various ways:
Hiring highs and lows. One of the first steps into any job is the recruitment process. While HR teams aim for a fair selection method, unconscious biases might lead to preferences for certain candidates over others.
Performance and promotions. Even after joining, the dynamics of implicit bias might continue. Employees' accomplishments might be perceived differently.
Team dynamics and collaborations. The way teams function, collaborate, and communicate can also be influenced by implicit biases. Consider these scenarios:
Feedback and growth opportunities. Career growth is often tied to feedback and learning opportunities. But here too, biases can play a part:
When we're feeling under the weather, we trust medical professionals to provide the best care possible. However, implicit biases can creep into this space, too.
Diagnosis dilemmas. Medical diagnoses are often complex and require a careful consideration of symptoms, patient history, and test results. But implicit biases can sometimes color these judgments:
Treatment trajectories. Once a diagnosis is made, the treatment path is charted out. Here too, biases can rear their heads:
Patient-provider communication. The way healthcare providers communicate with patients is crucial for effective care. Yet, this interaction isn't always free of biases:
Access and advocacy. Implicit bias doesn't just operate at the individual doctor-patient level. It can also impact broader healthcare systems and access:
Teachers play a critical role in shaping young minds. But sometimes, implicit biases can influence their expectations of students, leading to disparities in academic achievements with students from certain backgrounds being unintentionally overlooked or unfairly spotlighted. The influence of these biases on teaching methods, evaluation, and general student interactions can be more profound than we might initially realize.
Expectations and stereotypes. Teachers and educators often harbor certain expectations of their students, some of which might be tinged with biases:
Classroom dynamics. The day-to-day interactions in a classroom are rife with interactions that can be influenced by implicit biases:
Evaluation and feedback. The way students are graded and given feedback is crucial in shaping their academic journey. However, implicit biases can sneak in here too:
Opportunities and resources. Beyond the classroom, students seek opportunities for growth in extracurricular activities, advanced courses, or support. Implicit bias can play a role in how these are allocated:
Ever felt like you were being watched a little too closely when browsing in a store? Or perhaps you felt a store assistant wasn't as helpful as they could've been? Implicit biases might be the underlying reason. Retail employees, like all of us, can harbor biases that influence their interactions with customers.
Customer service variance. Ever walked into a store and felt like you were either being ignored or monitored too closely? The treatment customers receive can be influenced by unconscious biases:
Product recommendations. Salespersons often suggest products, upsells, or alternatives. How they steer customers can sometimes be based on implicit assumptions:
Promotions and bargaining. Who doesn’t love a good deal? But sometimes, the offers, discounts, or even the willingness to negotiate can be tinged with biases:
Hiring and work dynamics. Implicit bias isn’t just about customer interactions. It can also influence the inner workings of retail, particularly in hiring and employee dynamics:
The justice system is where we hope for fairness above all. We're raised to believe in the sanctity of the justice system, holding it as a paragon of fairness. Yet, from police interactions to courtroom decisions, implicit biases can sometimes steer outcomes. A defendant's background, appearance, or even accent might subconsciously influence judgments about their character or guilt.
Jury selection and deliberation. Juries are an embodiment of community participation in justice. However, the selection process and subsequent deliberations can be influenced by implicit biases:
Attorneys and arguments. Lawyers play a pivotal role in shaping the narrative of a case. How they present facts, question witnesses, and build arguments can be tinged by unconscious biases:
Witness credibility and testimonies. A testimony can make or break a case. But how a witness is perceived can sometimes deviate from the pure content of their statement:
Judicial decisions and sentencing. Even judges, with their rigorous training and commitment to impartiality, are not entirely insulated from implicit biases:
Why should we care about implicit bias? Simple: our actions, choices, and judgments shape our lives and the world around us. By understanding and addressing our subconscious assumptions, we can foster a more inclusive, empathetic, and understanding environment. Here are some steps to help you recognize and reduce those sneaky implicit biases:
You’ve got the tools, you’ve got the enthusiasm, and now you’re primed to make a positive change! Tackling implicit bias is about creating a brighter, more inclusive world — and that’s something worth striving for. So, here's to understanding our brains a little better and making sure our quick judgments don't run the show. Go on, challenge that inner narrative and make the world a little better!
In 1998, psychologists Mahzarin Banaji and Anthony Greenwald unveiled a groundbreaking Implicit Association Test (IAT) that claimed to tap into our subconscious mind, revealing hidden biases we might not even be aware of. The results? It turned out that many of us held biases that we never consciously acknowledged.
Fast forward a few years, and this test transitioned online, becoming an internet sensation. The next few decades saw countless individuals diving deep into this introspective exploration, yearning for self-understanding in a world striving for acceptance and inclusivity.
Suddenly, everyone was fervently clicking away, anxiously awaiting the verdict: “Am I secretly biased?” “What do I do if I am?” “Am I fixable?” “What if my friends find out?” While implicit bias has a stressful side, it’s actually a natural part of how the brain works. Let’s explore it without judgment and see how we might be able to reduce it!
First things first: we need to define exactly what implicit bias actually is. We all have our behavioral patterns — the route we walk our dog every morning, that go-to smoothie flavor (strawberry-banana, anyone?), or the way we instinctively tie our shoelaces. Patterns simplify our lives and help us navigate our busy days.
Implicit bias, in turn, refers to thought patterns that rise up automatically. You know those moments when you catch yourself thinking something and wonder, “Wait, where did that thought come from?” It could be a quick judgment about a stranger's outfit or an unexplained discomfort in a new setting. While we all love to believe we're unbiased, fair, and open-minded, the mind has its own quirks and jumps to conclusions without our conscious consent. That’s implicit bias in a nutshell.
Scientists define implicit biases as the subconscious beliefs or attitudes we have towards certain groups of people. Rather than forming as a result of our direct experiences, they're shaped by societal views, cultural exposure, and upbringing.
What's the catch? They can influence decisions in our daily lives, from the people we hire to the friends we make, without us even being aware of it.
While we might not always realize it, our brain loves shortcuts. With so much information bombarding us every second, the brain uses shortcuts (known scientifically as “heuristics”) to process things faster. This means it often relies on past information or experiences.
Think of the brain as a supercomputer that's always on the lookout for ways to streamline its processes. With the millions of bits of data it has to process every minute, it needs a way to navigate that doesn’t require constantly shifting into deep-dive mode that consumes attention and cognitive resources.
At the molecular level, heuristics are based on neural pathways — the connections formed between different parts of the brain. Every time we have a thought or a reaction, our brain fires a series of neurons in a particular sequence. The more often we have a specific thought or reaction, the stronger and more established that neural pathway becomes. It’s like walking on grass. The first time, we might not leave a visible trace; however, if we walk the same path repeatedly, pretty soon we’ll have a well-worn trail.
These constantly reinforced neural pathways can sustain and perpetuate our biases. If we're frequently exposed to a particular stereotype, that neural pathway becomes deeply ingrained, making the associated bias hard to shake off.
The problem is, these shortcuts don’t always get us where we truly want to go. Over time, the constant exposure to stereotypes and cultural narratives forms neural pathways that reinforce these subconscious biases.
Remember, it's not about you being a bad person or being intentionally unfair — it's just the brain trying to be efficient!
Now that we have a solid grasp on the science behind implicit bias, let's dive into how it plays out in various contexts. There are many settings where it can crop up.
The workplace is often a melting pot of cultures, backgrounds, and personalities. With so much diversity, it should ideally be a place where meritocracy rules, leaving no room for biases. However, implicit biases, with their sneaky, subconscious nature, can seep into professional settings in various ways:
Hiring highs and lows. One of the first steps into any job is the recruitment process. While HR teams aim for a fair selection method, unconscious biases might lead to preferences for certain candidates over others.
Performance and promotions. Even after joining, the dynamics of implicit bias might continue. Employees' accomplishments might be perceived differently.
Team dynamics and collaborations. The way teams function, collaborate, and communicate can also be influenced by implicit biases. Consider these scenarios:
Feedback and growth opportunities. Career growth is often tied to feedback and learning opportunities. But here too, biases can play a part:
When we're feeling under the weather, we trust medical professionals to provide the best care possible. However, implicit biases can creep into this space, too.
Diagnosis dilemmas. Medical diagnoses are often complex and require a careful consideration of symptoms, patient history, and test results. But implicit biases can sometimes color these judgments:
Treatment trajectories. Once a diagnosis is made, the treatment path is charted out. Here too, biases can rear their heads:
Patient-provider communication. The way healthcare providers communicate with patients is crucial for effective care. Yet, this interaction isn't always free of biases:
Access and advocacy. Implicit bias doesn't just operate at the individual doctor-patient level. It can also impact broader healthcare systems and access:
Teachers play a critical role in shaping young minds. But sometimes, implicit biases can influence their expectations of students, leading to disparities in academic achievements with students from certain backgrounds being unintentionally overlooked or unfairly spotlighted. The influence of these biases on teaching methods, evaluation, and general student interactions can be more profound than we might initially realize.
Expectations and stereotypes. Teachers and educators often harbor certain expectations of their students, some of which might be tinged with biases:
Classroom dynamics. The day-to-day interactions in a classroom are rife with interactions that can be influenced by implicit biases:
Evaluation and feedback. The way students are graded and given feedback is crucial in shaping their academic journey. However, implicit biases can sneak in here too:
Opportunities and resources. Beyond the classroom, students seek opportunities for growth in extracurricular activities, advanced courses, or support. Implicit bias can play a role in how these are allocated:
Ever felt like you were being watched a little too closely when browsing in a store? Or perhaps you felt a store assistant wasn't as helpful as they could've been? Implicit biases might be the underlying reason. Retail employees, like all of us, can harbor biases that influence their interactions with customers.
Customer service variance. Ever walked into a store and felt like you were either being ignored or monitored too closely? The treatment customers receive can be influenced by unconscious biases:
Product recommendations. Salespersons often suggest products, upsells, or alternatives. How they steer customers can sometimes be based on implicit assumptions:
Promotions and bargaining. Who doesn’t love a good deal? But sometimes, the offers, discounts, or even the willingness to negotiate can be tinged with biases:
Hiring and work dynamics. Implicit bias isn’t just about customer interactions. It can also influence the inner workings of retail, particularly in hiring and employee dynamics:
The justice system is where we hope for fairness above all. We're raised to believe in the sanctity of the justice system, holding it as a paragon of fairness. Yet, from police interactions to courtroom decisions, implicit biases can sometimes steer outcomes. A defendant's background, appearance, or even accent might subconsciously influence judgments about their character or guilt.
Jury selection and deliberation. Juries are an embodiment of community participation in justice. However, the selection process and subsequent deliberations can be influenced by implicit biases:
Attorneys and arguments. Lawyers play a pivotal role in shaping the narrative of a case. How they present facts, question witnesses, and build arguments can be tinged by unconscious biases:
Witness credibility and testimonies. A testimony can make or break a case. But how a witness is perceived can sometimes deviate from the pure content of their statement:
Judicial decisions and sentencing. Even judges, with their rigorous training and commitment to impartiality, are not entirely insulated from implicit biases:
Why should we care about implicit bias? Simple: our actions, choices, and judgments shape our lives and the world around us. By understanding and addressing our subconscious assumptions, we can foster a more inclusive, empathetic, and understanding environment. Here are some steps to help you recognize and reduce those sneaky implicit biases:
You’ve got the tools, you’ve got the enthusiasm, and now you’re primed to make a positive change! Tackling implicit bias is about creating a brighter, more inclusive world — and that’s something worth striving for. So, here's to understanding our brains a little better and making sure our quick judgments don't run the show. Go on, challenge that inner narrative and make the world a little better!
Ever wondered why trying something new feels so exhilarating? Unravel the science behind the power of novelty in our latest blog. Spoiler: Your brain absolutely loves it!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
In the words of Lebo Grand, “We all seek novelty whether we realize it or not.”
When was the last time you tried something new? Whether it's a new route to work or a hobby you picked up, novelty isn't just fun — it's good for your brain. Let’s dive deep into the enticing world of novelty and why it's essential. Even better, we'll serve up a tantalizing menu of seven delightful ways you can sprinkle more newness into your everyday life! And if you’re on a journey to quit or cut back on alcohol, cultivating novelty can work wonders by helping you get back in the driver’s seat and actively create an authentic, new life full of meaning and joy.
First, a quick definition of novelty (and novel experiences in particular). Novelty is the quality of some experiences (whether external or internal) that appear or feel new, original, or unusual. These experiences can range from exploring a new cuisine, visiting a new city, meeting your new neighbor across the hall, meeting the love of your life, starting a new career, or moving across the country. It doesn’t matter how big or small the experience is — novelty is anything that sparks our imagination and curiosity in a new way, gets us out of our comfort zone (in a good way), or breaks up our usual routine.
And who needs novelty? In fact, we all do. To find out why that’s the case, let’s start by looking at how novelty affects the human brain.
Our brains are sophisticated and complex, and they’re often compared to computers. Yet unlike machines, our brains have an innate hunger for new experiences. Novelty stimulates the brain, and there are a few reasons why.
Beyond the jolt of excitement and the dopamine release, cultivating novelty offers long-term benefits:
Let’s explore each of these three benefits and the science behind them in more detail.
Mental agility might sound like a term reserved for quiz masters or codebreakers, but in reality, it’s an essential cognitive attribute beneficial for all of us. So what exactly is it, and why should we care?
Mental agility refers to the brain's ability to think quickly, adapt to new situations, and find solutions to problems with flexibility and creativity. It's not just about raw intelligence or memorization skills. Instead, it's the nimbleness of thought that allows us to pivot and adjust to ever-changing scenarios without missing a beat.
Just how does mental agility help us?
Here are some tips for cultivating mental agility:
Mental agility is a cornerstone of a responsive and robust cognitive framework. As our surroundings become more dynamic and unpredictable, this ability to swiftly adjust, learn, and grow becomes even more paramount. By investing in our mental agility, we’re ensuring our brain is ready to face any challenge!
Boredom is a state we’ve all been familiar with at some point or another. It’s that frustrating feeling of being disengaged, restless, and uninterested. But what causes it, why is it a concern, and most importantly, how can we combat it?
More than the absence of excitement or stimulation, boredom is a complex emotional state that can be triggered by various factors, including repetitive tasks, lack of interest, or feeling disconnected from one's surroundings or purpose.
How does boredom hurt us?
Some strategies to combat boredom include the following:
To wrap up, while bouts of boredom are natural, they don’t have to define our days. With a proactive approach, we can keep our minds engaged, our spirits lifted, and our days filled with purpose and passion.
Creativity is the playground of mind — it’s a hotspot of ideas, insights, and self-expression. Rather than being confined to the world of artists or writers, creativity is a universal trait waiting to be harnessed in everyday life. It’s the capability to conceive original ideas, link seemingly unrelated concepts, and devise innovative solutions to problems. It encompasses a vast realm, from artistic endeavors to problem-solving to groundbreaking scientific research.
Why do we need creativity?
Here are some ways to amplify creativity:
In the grand scheme of things, creativity adds vibrant strokes, nuances, and depth to the way we approach the world. It’s something we all have, and it’s waiting to be nurtured and celebrated. Embrace it, and watch as the world transforms into a playground of possibilities!
Embarking on the path of reducing or eliminating alcohol is a significant commitment. It's a personal journey that requires dedication, resilience, and a shift in lifestyle. Here's where the magic of novelty comes into play. Integrating novel experiences into this transformative phase can amplify motivation, cultivate healthier habits, and pave the way for sustained success.
Here’s why novelty matters on this journey:
Incorporating novelty into the alcohol journey isn't about mere distraction. It's about reshaping our lifestyle, finding joy in fresh avenues, and building resilience against old habits. With each new experience, the path away from alcohol dependency becomes clearer and more rewarding.
Now, let's jazz up your routine with these action steps to make novelty a part of your daily routine!
Novelty isn't just the spice of life; it's a power-packed nutrient for your brain. So go ahead and dabble in the unknown. Take that leap. Embrace the unfamiliar. Not only will you reap immediate rewards like excitement and pleasure, but you'll also be gifting your brain with long-term benefits. It's time to make every day an adventure!
Moreover, by embracing novelty, we allow ourselves to enrich our worlds, adding new elements that make our lives more fulfilling and nuanced. As Rebecca Solnit writes in Wanderlust: A History of Walking, “When you give yourself to places, they give you yourself back; the more one comes to know them, the more one seeds them with the invisible crop of memories and associations that will be waiting for when you come back, while new places offer up new thoughts, new possibilities. Exploring the world is one the best ways of exploring the mind, and walking travels both terrains.”
In the words of Lebo Grand, “We all seek novelty whether we realize it or not.”
When was the last time you tried something new? Whether it's a new route to work or a hobby you picked up, novelty isn't just fun — it's good for your brain. Let’s dive deep into the enticing world of novelty and why it's essential. Even better, we'll serve up a tantalizing menu of seven delightful ways you can sprinkle more newness into your everyday life! And if you’re on a journey to quit or cut back on alcohol, cultivating novelty can work wonders by helping you get back in the driver’s seat and actively create an authentic, new life full of meaning and joy.
First, a quick definition of novelty (and novel experiences in particular). Novelty is the quality of some experiences (whether external or internal) that appear or feel new, original, or unusual. These experiences can range from exploring a new cuisine, visiting a new city, meeting your new neighbor across the hall, meeting the love of your life, starting a new career, or moving across the country. It doesn’t matter how big or small the experience is — novelty is anything that sparks our imagination and curiosity in a new way, gets us out of our comfort zone (in a good way), or breaks up our usual routine.
And who needs novelty? In fact, we all do. To find out why that’s the case, let’s start by looking at how novelty affects the human brain.
Our brains are sophisticated and complex, and they’re often compared to computers. Yet unlike machines, our brains have an innate hunger for new experiences. Novelty stimulates the brain, and there are a few reasons why.
Beyond the jolt of excitement and the dopamine release, cultivating novelty offers long-term benefits:
Let’s explore each of these three benefits and the science behind them in more detail.
Mental agility might sound like a term reserved for quiz masters or codebreakers, but in reality, it’s an essential cognitive attribute beneficial for all of us. So what exactly is it, and why should we care?
Mental agility refers to the brain's ability to think quickly, adapt to new situations, and find solutions to problems with flexibility and creativity. It's not just about raw intelligence or memorization skills. Instead, it's the nimbleness of thought that allows us to pivot and adjust to ever-changing scenarios without missing a beat.
Just how does mental agility help us?
Here are some tips for cultivating mental agility:
Mental agility is a cornerstone of a responsive and robust cognitive framework. As our surroundings become more dynamic and unpredictable, this ability to swiftly adjust, learn, and grow becomes even more paramount. By investing in our mental agility, we’re ensuring our brain is ready to face any challenge!
Boredom is a state we’ve all been familiar with at some point or another. It’s that frustrating feeling of being disengaged, restless, and uninterested. But what causes it, why is it a concern, and most importantly, how can we combat it?
More than the absence of excitement or stimulation, boredom is a complex emotional state that can be triggered by various factors, including repetitive tasks, lack of interest, or feeling disconnected from one's surroundings or purpose.
How does boredom hurt us?
Some strategies to combat boredom include the following:
To wrap up, while bouts of boredom are natural, they don’t have to define our days. With a proactive approach, we can keep our minds engaged, our spirits lifted, and our days filled with purpose and passion.
Creativity is the playground of mind — it’s a hotspot of ideas, insights, and self-expression. Rather than being confined to the world of artists or writers, creativity is a universal trait waiting to be harnessed in everyday life. It’s the capability to conceive original ideas, link seemingly unrelated concepts, and devise innovative solutions to problems. It encompasses a vast realm, from artistic endeavors to problem-solving to groundbreaking scientific research.
Why do we need creativity?
Here are some ways to amplify creativity:
In the grand scheme of things, creativity adds vibrant strokes, nuances, and depth to the way we approach the world. It’s something we all have, and it’s waiting to be nurtured and celebrated. Embrace it, and watch as the world transforms into a playground of possibilities!
Embarking on the path of reducing or eliminating alcohol is a significant commitment. It's a personal journey that requires dedication, resilience, and a shift in lifestyle. Here's where the magic of novelty comes into play. Integrating novel experiences into this transformative phase can amplify motivation, cultivate healthier habits, and pave the way for sustained success.
Here’s why novelty matters on this journey:
Incorporating novelty into the alcohol journey isn't about mere distraction. It's about reshaping our lifestyle, finding joy in fresh avenues, and building resilience against old habits. With each new experience, the path away from alcohol dependency becomes clearer and more rewarding.
Now, let's jazz up your routine with these action steps to make novelty a part of your daily routine!
Novelty isn't just the spice of life; it's a power-packed nutrient for your brain. So go ahead and dabble in the unknown. Take that leap. Embrace the unfamiliar. Not only will you reap immediate rewards like excitement and pleasure, but you'll also be gifting your brain with long-term benefits. It's time to make every day an adventure!
Moreover, by embracing novelty, we allow ourselves to enrich our worlds, adding new elements that make our lives more fulfilling and nuanced. As Rebecca Solnit writes in Wanderlust: A History of Walking, “When you give yourself to places, they give you yourself back; the more one comes to know them, the more one seeds them with the invisible crop of memories and associations that will be waiting for when you come back, while new places offer up new thoughts, new possibilities. Exploring the world is one the best ways of exploring the mind, and walking travels both terrains.”
Unlock the hidden powers of creativity with our latest blog! Discover how art, writing, and other creative pursuits can boost your brain, heal the soul, and foster connections.
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!
According to psychologist and creativity coach Eric Maisel, “Creativity is not a talent or ability. It is the fruit of a person’s decision to matter.” If you thought creativity is confined to the realm of artists, writers, musicians, potters, fashion designers, or any other officially “creative” occupations — there’s great news: the magic of creativity is within reach for all of us!
In fact, creativity isn't just about painting masterpieces or crafting the next bestselling novel. It's a vital life skill that drives innovation and enriches our daily experiences. Let’s explore the neuroscience behind creativity and learn how we can tap into it to enrich our lives and overcome obstacles we might face on our alcohol-free or cutback journey and beyond!
Before we dive into how to become more creative, let's explore the inner workings of our noggin. The brain is a fascinating organ, and when it comes to creativity, it's all about making new connections and enhancing existing ones.
It works the other way, too — creativity is born in the brain, but it also enhances it!
Words have power. From the thrill of penning a diary entry to the challenge of crafting compelling narratives, writing is your playground. Want to clarify your thoughts? Write. Eager to share your latest epiphany? Write. Whether you're detailing the intricacies of a complex topic or just dishing about your day — write. Every word you jot down is a step towards better communication, clearer thinking, and personal growth.
How to get started? Don’t overthink it. Take this advice from Ernest Hemingway, “All you have to do is write one true sentence. Write the truest sentence that you know.”
Here are some additional tips:
Grab your brushes, pencils, or markers and embark on a visual voyage! From sketching fleeting moments to splashing colors that reflect your mood, these activities are therapeutic. Every stroke can be a reflection of your inner world, offering endless realms to explore.
Some tips to start:
Life is a cascade of moments waiting to be captured — a friend’s surprise birthday party, a turkey wandering through city streets, a funny street sign, a sprinkling of sails along the river during a regatta, or a cat curled up in a basket of fresh laundry — whatever it is, find the creative spark and take it with you for keeps. It's not just about the click but seeing the world through a unique lens, finding beauty in the mundane.
Some ways to get started:
Strum, beat, or hum your way into the rhythmic realm of music. Whether you're indulging in soulful melodies, experimenting with instruments, or creating foot-tapping beats, music is a universal language that resonates deeply, bringing joy and solace.
How to bring more music into your life:
Unleash your energy and groove to your favorite beats! Dance is a delightful blend of movement and emotion, a way to articulate feelings without words. Whether structured choreography or spontaneous jigs, it uplifts the spirit and keeps you moving.
To find your own rhythm:
Crafting is your passport to hands-on creativity. Whether it's molding pottery, stitching fabric, or assembling bead necklaces, the joy is in crafting something tangible. It's a tactile journey, letting you shape dreams with your fingertips.
Start here:
Enter the logical yet imaginative world of programming. By stringing lines of code, you create functioning software, dynamic websites, or even engaging games. It's the magic of transforming abstract ideas into digital realities, blending precision with creativity.
Try these tips:
Step onto the stage of imagination with theater! Embody different characters, delve into compelling narratives, and express myriad emotions. It's an exhilarating world where stories come to life, offering both escape and introspection.
Here are some ideas:
Roll the dice or press “start” and dive into the dynamic realm of games. Beyond mere pastimes, games sharpen strategic thinking, enhance coordination, and foster camaraderie. Whether board games with pals or digital quests, it's all about challenge, strategy, and fun!
Some ideas to try:
Mind-body practices are your ticket to holistic well-being. Seamlessly fusing meditation with movement, activities like yoga or tai chi promote mental clarity, physical strength, and inner harmony.
Some tips to get started:
One area where creativity can work its magic is recovery from conditions such as alcohol misuse. By tapping into this invaluable resource, we can unleash a powerful force and truly change our lives!
Eric Maisel, a prominent figure in the realm of creativity and psychology, has changed how we view the relationship between mental health, creativity, and personal development. His emphasis on “making meaning” has resonated with countless individuals, particularly creatives who grapple with the challenges of maintaining mental equilibrium in their artistic pursuits.
Maisel has delved deep into the heart of creativity and the unique challenges faced by creatives. One of his central tenets revolves around the idea that creatives must actively craft meaning in their lives. This can be pivotal for those looking to reduce or quit alcohol.
Creative recovery isn't just about abstinence or cutting back — it’s about rediscovering and redefining our relationship with our creative selves! Here are some ways we can tap into true creativity, free from the haze of alcohol:
Finally, here are some general tips to supercharge that creative spark:
Throughout history, creativity has been the compass guiding us towards progress, fostering connections across cultures. By embracing and nurturing your creative pursuits, you're not merely adding a fun twist to your daily routine — you're tapping into a rich lineage of thinkers, dreamers, and creators who have laid the foundation of our shared heritage. The canvas of the future is stretched out before us, and it beckons for your unique imprint. Armed with inspiration and insight, there's no better moment than now to harness your creative potential!
Remember: creativity isn't just a trait possessed by famous artists, writers, or musicians. It's a beautiful, innate quality we all have. And when it comes to the alcohol cutback journey, creativity can work wonders by letting us tap into an inner source of power that reduces the need to look for external sources of meaning and fulfillment. So pick up that metaphorical (or real!) paintbrush, and let's paint the canvas of life with vibrant, imaginative strokes!
According to psychologist and creativity coach Eric Maisel, “Creativity is not a talent or ability. It is the fruit of a person’s decision to matter.” If you thought creativity is confined to the realm of artists, writers, musicians, potters, fashion designers, or any other officially “creative” occupations — there’s great news: the magic of creativity is within reach for all of us!
In fact, creativity isn't just about painting masterpieces or crafting the next bestselling novel. It's a vital life skill that drives innovation and enriches our daily experiences. Let’s explore the neuroscience behind creativity and learn how we can tap into it to enrich our lives and overcome obstacles we might face on our alcohol-free or cutback journey and beyond!
Before we dive into how to become more creative, let's explore the inner workings of our noggin. The brain is a fascinating organ, and when it comes to creativity, it's all about making new connections and enhancing existing ones.
It works the other way, too — creativity is born in the brain, but it also enhances it!
Words have power. From the thrill of penning a diary entry to the challenge of crafting compelling narratives, writing is your playground. Want to clarify your thoughts? Write. Eager to share your latest epiphany? Write. Whether you're detailing the intricacies of a complex topic or just dishing about your day — write. Every word you jot down is a step towards better communication, clearer thinking, and personal growth.
How to get started? Don’t overthink it. Take this advice from Ernest Hemingway, “All you have to do is write one true sentence. Write the truest sentence that you know.”
Here are some additional tips:
Grab your brushes, pencils, or markers and embark on a visual voyage! From sketching fleeting moments to splashing colors that reflect your mood, these activities are therapeutic. Every stroke can be a reflection of your inner world, offering endless realms to explore.
Some tips to start:
Life is a cascade of moments waiting to be captured — a friend’s surprise birthday party, a turkey wandering through city streets, a funny street sign, a sprinkling of sails along the river during a regatta, or a cat curled up in a basket of fresh laundry — whatever it is, find the creative spark and take it with you for keeps. It's not just about the click but seeing the world through a unique lens, finding beauty in the mundane.
Some ways to get started:
Strum, beat, or hum your way into the rhythmic realm of music. Whether you're indulging in soulful melodies, experimenting with instruments, or creating foot-tapping beats, music is a universal language that resonates deeply, bringing joy and solace.
How to bring more music into your life:
Unleash your energy and groove to your favorite beats! Dance is a delightful blend of movement and emotion, a way to articulate feelings without words. Whether structured choreography or spontaneous jigs, it uplifts the spirit and keeps you moving.
To find your own rhythm:
Crafting is your passport to hands-on creativity. Whether it's molding pottery, stitching fabric, or assembling bead necklaces, the joy is in crafting something tangible. It's a tactile journey, letting you shape dreams with your fingertips.
Start here:
Enter the logical yet imaginative world of programming. By stringing lines of code, you create functioning software, dynamic websites, or even engaging games. It's the magic of transforming abstract ideas into digital realities, blending precision with creativity.
Try these tips:
Step onto the stage of imagination with theater! Embody different characters, delve into compelling narratives, and express myriad emotions. It's an exhilarating world where stories come to life, offering both escape and introspection.
Here are some ideas:
Roll the dice or press “start” and dive into the dynamic realm of games. Beyond mere pastimes, games sharpen strategic thinking, enhance coordination, and foster camaraderie. Whether board games with pals or digital quests, it's all about challenge, strategy, and fun!
Some ideas to try:
Mind-body practices are your ticket to holistic well-being. Seamlessly fusing meditation with movement, activities like yoga or tai chi promote mental clarity, physical strength, and inner harmony.
Some tips to get started:
One area where creativity can work its magic is recovery from conditions such as alcohol misuse. By tapping into this invaluable resource, we can unleash a powerful force and truly change our lives!
Eric Maisel, a prominent figure in the realm of creativity and psychology, has changed how we view the relationship between mental health, creativity, and personal development. His emphasis on “making meaning” has resonated with countless individuals, particularly creatives who grapple with the challenges of maintaining mental equilibrium in their artistic pursuits.
Maisel has delved deep into the heart of creativity and the unique challenges faced by creatives. One of his central tenets revolves around the idea that creatives must actively craft meaning in their lives. This can be pivotal for those looking to reduce or quit alcohol.
Creative recovery isn't just about abstinence or cutting back — it’s about rediscovering and redefining our relationship with our creative selves! Here are some ways we can tap into true creativity, free from the haze of alcohol:
Finally, here are some general tips to supercharge that creative spark:
Throughout history, creativity has been the compass guiding us towards progress, fostering connections across cultures. By embracing and nurturing your creative pursuits, you're not merely adding a fun twist to your daily routine — you're tapping into a rich lineage of thinkers, dreamers, and creators who have laid the foundation of our shared heritage. The canvas of the future is stretched out before us, and it beckons for your unique imprint. Armed with inspiration and insight, there's no better moment than now to harness your creative potential!
Remember: creativity isn't just a trait possessed by famous artists, writers, or musicians. It's a beautiful, innate quality we all have. And when it comes to the alcohol cutback journey, creativity can work wonders by letting us tap into an inner source of power that reduces the need to look for external sources of meaning and fulfillment. So pick up that metaphorical (or real!) paintbrush, and let's paint the canvas of life with vibrant, imaginative strokes!
Feeling emotionally spent from always caring for others? Our latest blog unpacks compassion fatigue and shares science-backed strategies to manage your empathy reserves.
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 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!
You might have heard the term "compassion fatigue" floating around, especially these days when everyone seems to be feeling all the feels. While it sounds kind of lovely (“Oh, I’ve just been caring too much!”), it’s a genuine mental and emotional drain that can sneak up on those who are in the business of caring — or on anyone who tends to lend a sympathetic ear to friends of family members on a regular basis.
So what is compassion fatigue, exactly? What are the signs of compassion fatigue? And is there any compassion fatigue treatment? Let’s unpack this together and see how it relates to our alcohol cutback or quitting journey.
First things first. Compassion is all about understanding and wanting to alleviate the suffering of another person. It's that warm, fuzzy sensation we get when we genuinely care about someone else's well-being. And it’s a beautiful thing — it’s what makes us inherently human and connects us to one another.
However, as we all know, too much of a good thing can spell trouble, which is where we run into compassion fatigue. What is compassion fatigue? Also known as "the cost of caring" or “empathy burnout,” it can be experienced by people who are continuously helping or wanting to alleviate the pain of others. It comes from the strain of exposure to suffering caused by anything from the consequences of traumatic events to simple daily troubles.
Think of it as our empathy muscles working overtime to the point of exhaustion. Just as a runner might wobble and stumble after a marathon, their legs totally drained, our emotional reservoir can be emptied when we care too much for too long.
Compassion fatigue is especially common among professionals who work directly with trauma or pain. Think nurses, therapists, first responders, social workers, counselors, or teachers.
However, compassion fatigue isn’t limited to professional caregivers — anyone with a big heart and an open ear can experience it. In today's interconnected world, with 24/7 news cycles and social media, even the average Joe and Jane can feel the pangs of compassion fatigue. Over time, always being “on” for others can take a toll, leading to emotional numbness and disillusionment.
Every time we offer compassion, we soak up a little of the emotional residue from those around us, like a sponge soaks up water. If we don’t eventually wring ourselves out, we become saturated. That saturation point is compassion fatigue.
Compassion fatigue isn't about suddenly not caring anymore. It's more that we’ve cared so much and so often that we’re running on empty — our empathy tank starts sending out "low fuel" warnings.
Here are a few hallmark signs of compassion fatigue:
Sounds a bit gloomy, doesn't it? But here's the silver lining: understanding and recognizing the signs of compassion fatigue is half the battle!
When we empathize with someone else's pain or trauma, our brain can interpret and mirror those feelings.
We often toss around terms like “burnout” and “compassion fatigue” interchangeably. They’re similar, but their differences are worth exploring.
Compassion fatigue can feel a lot like burnout, but they're not quite the same. While both involve a sense of exhaustion, burnout is typically caused by dissatisfaction with our professional environment. Compassion fatigue, on the other hand, is directly related to the relationship between the caregiver and the recipient. It can also hit faster than burnout. It’s like the difference between a marathon and a sprint — both can make us exhausted, but they do so in different ways. Let’s explore the differences in more detail.
Navigating a relationship with alcohol can be complex and challenging. Whether you’re cutting back or quitting entirely, understanding how compassion fatigue plays into your journey can be instrumental.
For many, alcohol is a coping mechanism for handling stress, pain, and intense emotions. It can offer temporary relief from compassion fatigue, especially for those in caregiving or high-empathy roles. Alcohol’s numbing effects can momentarily provide an escape from the weight of others' traumas. But, of course, this isn't a sustainable or healthy long-term solution.
Using alcohol to cope with compassion fatigue is like using a band-aid on a wound that requires stitches. While it may feel like relief in the moment, it doesn’t address the root cause — and it can exacerbate the issue in the long run.
Understanding the link between compassion fatigue and drinking can empower us to find healthier coping mechanisms. By recognizing and addressing compassion fatigue, we can reduce the urge to turn to alcohol for temporary relief.
Here are some strategies that can help:
These strategies can help us separate our alcohol use from any compassion fatigue we’re feeling. When we remove alcohol from the equation, we can more effectively address compassion fatigue itself.
Now that we’ve tackled the “what” and the “why,” let’s get into the “how.” How do we address compassion fatigue? While there’s no compassion fatigue treatment in a medical sense, there are things we can do. Here are seven detailed steps to keep that big heart of yours from wearing out:
A compassionate soul is incredibly beautiful, but like any renewable resource, your reservoir of compassion needs some time to refill. Recognizing and addressing compassion fatigue ensures that you can continue caring for others without neglecting yourself.
Self-care isn’t selfish! Keeping our own emotional well-being in check better equips us to support, love, and be there for others. Don’t forget to give your own heart the tender love and care it truly deserves.
You might have heard the term "compassion fatigue" floating around, especially these days when everyone seems to be feeling all the feels. While it sounds kind of lovely (“Oh, I’ve just been caring too much!”), it’s a genuine mental and emotional drain that can sneak up on those who are in the business of caring — or on anyone who tends to lend a sympathetic ear to friends of family members on a regular basis.
So what is compassion fatigue, exactly? What are the signs of compassion fatigue? And is there any compassion fatigue treatment? Let’s unpack this together and see how it relates to our alcohol cutback or quitting journey.
First things first. Compassion is all about understanding and wanting to alleviate the suffering of another person. It's that warm, fuzzy sensation we get when we genuinely care about someone else's well-being. And it’s a beautiful thing — it’s what makes us inherently human and connects us to one another.
However, as we all know, too much of a good thing can spell trouble, which is where we run into compassion fatigue. What is compassion fatigue? Also known as "the cost of caring" or “empathy burnout,” it can be experienced by people who are continuously helping or wanting to alleviate the pain of others. It comes from the strain of exposure to suffering caused by anything from the consequences of traumatic events to simple daily troubles.
Think of it as our empathy muscles working overtime to the point of exhaustion. Just as a runner might wobble and stumble after a marathon, their legs totally drained, our emotional reservoir can be emptied when we care too much for too long.
Compassion fatigue is especially common among professionals who work directly with trauma or pain. Think nurses, therapists, first responders, social workers, counselors, or teachers.
However, compassion fatigue isn’t limited to professional caregivers — anyone with a big heart and an open ear can experience it. In today's interconnected world, with 24/7 news cycles and social media, even the average Joe and Jane can feel the pangs of compassion fatigue. Over time, always being “on” for others can take a toll, leading to emotional numbness and disillusionment.
Every time we offer compassion, we soak up a little of the emotional residue from those around us, like a sponge soaks up water. If we don’t eventually wring ourselves out, we become saturated. That saturation point is compassion fatigue.
Compassion fatigue isn't about suddenly not caring anymore. It's more that we’ve cared so much and so often that we’re running on empty — our empathy tank starts sending out "low fuel" warnings.
Here are a few hallmark signs of compassion fatigue:
Sounds a bit gloomy, doesn't it? But here's the silver lining: understanding and recognizing the signs of compassion fatigue is half the battle!
When we empathize with someone else's pain or trauma, our brain can interpret and mirror those feelings.
We often toss around terms like “burnout” and “compassion fatigue” interchangeably. They’re similar, but their differences are worth exploring.
Compassion fatigue can feel a lot like burnout, but they're not quite the same. While both involve a sense of exhaustion, burnout is typically caused by dissatisfaction with our professional environment. Compassion fatigue, on the other hand, is directly related to the relationship between the caregiver and the recipient. It can also hit faster than burnout. It’s like the difference between a marathon and a sprint — both can make us exhausted, but they do so in different ways. Let’s explore the differences in more detail.
Navigating a relationship with alcohol can be complex and challenging. Whether you’re cutting back or quitting entirely, understanding how compassion fatigue plays into your journey can be instrumental.
For many, alcohol is a coping mechanism for handling stress, pain, and intense emotions. It can offer temporary relief from compassion fatigue, especially for those in caregiving or high-empathy roles. Alcohol’s numbing effects can momentarily provide an escape from the weight of others' traumas. But, of course, this isn't a sustainable or healthy long-term solution.
Using alcohol to cope with compassion fatigue is like using a band-aid on a wound that requires stitches. While it may feel like relief in the moment, it doesn’t address the root cause — and it can exacerbate the issue in the long run.
Understanding the link between compassion fatigue and drinking can empower us to find healthier coping mechanisms. By recognizing and addressing compassion fatigue, we can reduce the urge to turn to alcohol for temporary relief.
Here are some strategies that can help:
These strategies can help us separate our alcohol use from any compassion fatigue we’re feeling. When we remove alcohol from the equation, we can more effectively address compassion fatigue itself.
Now that we’ve tackled the “what” and the “why,” let’s get into the “how.” How do we address compassion fatigue? While there’s no compassion fatigue treatment in a medical sense, there are things we can do. Here are seven detailed steps to keep that big heart of yours from wearing out:
A compassionate soul is incredibly beautiful, but like any renewable resource, your reservoir of compassion needs some time to refill. Recognizing and addressing compassion fatigue ensures that you can continue caring for others without neglecting yourself.
Self-care isn’t selfish! Keeping our own emotional well-being in check better equips us to support, love, and be there for others. Don’t forget to give your own heart the tender love and care it truly deserves.
Explore the science of how alcohol impacts emotions and mental health. Plus gain actionable steps for a healthier lifestyle.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Ever felt like you’re on a rollercoaster ride of emotions when you consume alcohol? Maybe that first sip or drink makes you feel on top of the world, but by the time the night ends you feel like you’ve landed in a pit. This isn’t uncommon. It’s true that alcohol can provide a happiness boost — but only temporarily. In the long-run, it can wreak havoc on our mental health.
In this post, we'll explore how alcohol affects our emotions and mental health. We’ll also offer practical steps to help us regain control over our drinking habits. Let’s get started!
First things first: why is it that alcohol makes us feel so good, at least initially? It all comes down to our brain’s reward system. As soon as we start drinking, our brain is flooded with dopamine — that “feel good” neurotransmitter that keeps us coming back for more. This rush of dopamine induces a sense of euphoria, relaxation, and happiness — but only temporarily.
As the evening progresses and our body continues processing alcohol, we usually experience a crash. This is largely because alcohol is a depressant that disrupts our brain’s delicate balance of neurotransmitters that affect our feelings, thoughts, and behavior.
What does alcohol do to your emotions? While alcohol can produce feelings of happiness and excitement in the short-term, thanks to the immediate release of the dopamine, those feelings are fleeting and quickly wear off. Chemical changes in our brain can soon lead to more negative feelings, such as anger, depression, or anxiety — regardless of how we were feeling before we started drinking. Let’s explore the connection between alcohol and emotions in more detail.
Given the immediate boost we get from drinking alcohol, it might lead us to ask: can drinking actually improve mental health? But to answer this, it’s essential to understand that our brain's reward system operates on a delicate balance. While alcohol may provide immediate pleasure, it can also have long-term negative consequences, particularly on our mental health. Let’s take a closer look:
Regular heavy drinking is linked to symptoms of depression and can even lead to its onset. In fact, studies indicate that drinking persistently and excessively can increase our risk of developing a major depressive disorder. It can also aggregate symptoms of pre-existing depression, endangering our health and well-being.
Binge drinking — defined as having four or more drinks for women and five or more drinks for men in one sitting — is particularly harmful, as research indicates that binge drinkers are more likely to experience depressive symptoms. Interestingly, studies have found that people who have depressive symptoms and regularly drink alcohol often start to feel better within the first few weeks of stopping drinking.
When it comes to alcohol and emotions, alcohol’s immediate calming effects are similar to those of antianxiety medications: it helps take our mind off our troubles, lowers our inhibitions, and generally makes us feel more relaxed. Alcohol actually binds to the same GABA receptors as benzodiazepines.
But, since alcohol changes the levels of serotonin and other neurotransmitters in our brain, it can actually worsen our anxiety in the long-term. In fact, we’ll likely feel more anxious after the alcohol wears off. Alcohol-induced anxiety — otherwise known as hangxiety — can last for several hours, or even for an entire day after drinking.
While we tend to associate alcohol with relaxation and stress relief, research indicates chronic alcohol use can lead to greater amounts of stress. When we drink alcohol, high amounts of cortisol — the stress hormone — are released in our brain. Over time, this can alter our brain chemistry, changing the way our body perceives and responds to stress.
In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or drink in moderation. So while it’s true that alcohol can help us feel more relaxed in the moment, it takes a toll on our stress levels in the long run.
Alcohol can also interfere with our brain’s ability to regulate emotions and lead to unpredictable mood swings and irritability. Alcohol’s effect on neurotransmitters that control our mood — like serotonin — can cause our emotions to be all over the place. For instance, we might be happy and content one moment, but angry and upset the next. Over time, as alcohol disrupts the delicate balance of neurotransmitters in our brain, we can have a harder time controlling our emotions.
Research also shows a strong link between regular heavy drinking and suicidal thoughts, suicide attempts, and death from suicide. This link is partly due to alcohol’s immediate effects, such as impaired judgment and increased impulsiveness. But it can also be explained by the long-term effect of alcohol on our mental health.
Another aspect of the relationship between alcohol and emotions has to do with alcohol’s reputation as a “truth serum.” So, what about alcohol’s perceived ability to make us tell the truth? Is it true that drunk people tell the truth more easily or share their feelings more easily? Well, it’s not necessarily alcohol that makes us speak up. Rather, it’s the lowering of our inhibitions while drinking that gives us confidence to say things we might have otherwise kept to ourselves.
As we’ve learned, alcohol is a central nervous system depressant, meaning that it slows down brain activity. As such, it reduces our inhibitions and gives us courage to share things without fear of consequences. It’s almost as if our brain’s checkpoint gets shut down: where we’d normally think twice before sharing something, alcohol bypasses the checkpoint and enables us to open up.
At the same time, alcohol can also cause us to distort the truth. Without lowered inhibitions and our brain operating at full capacity, it becomes all too easy to embellish a story, tell fibs, or exaggerate something that took place.
Even though we don’t think about it in the moment, speaking our mind when we’re intoxicated can lead to unintended consequences. For instance, we might share sensitive information we were supposed to keep secret or say hurtful comments to or about someone, which can damage relationships with those we are closest to. We also might experience an overwhelming sense of shame or regret the next morning (hangxiety, anyone?)
When it comes down to it, alcohol lowers our inhibitions, giving us confidence to speak our mind and share things our sober self would have kept private. However, it can also lead to misrepresentations and misunderstandings.
So now that we have a better understanding of how alcohol plays with our emotions, what can we do to regain control? Here are 7 tips for regulating our emotions and drinking:
Keep in mind that having emotions isn’t bad: it’s what makes us human! While our emotions can be overpowering, we can learn to take control of them. And when we do, we can have an easier time controlling our drinking, too.
Alcohol can give us a temporary mood boost, but in the long run it puts us through a roller coaster ride of emotions. The initial high we experience when we start drinking is largely due to the release of dopamine – that feel good neurotransmitter. However, over time, alcohol disrupts the delicate balance of chemicals in our brain and can put us at risk for depression, anxiety, and mood swings. Similarly, while alcohol may give us the courage to speak our mind, it can also lead to shame and regret if we overshare or say things that are hurtful. There are a number of ways we can help keep our emotions in check — and limiting our consumption of alcohol is a good place to start!
If you want to cut back on drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
Ever felt like you’re on a rollercoaster ride of emotions when you consume alcohol? Maybe that first sip or drink makes you feel on top of the world, but by the time the night ends you feel like you’ve landed in a pit. This isn’t uncommon. It’s true that alcohol can provide a happiness boost — but only temporarily. In the long-run, it can wreak havoc on our mental health.
In this post, we'll explore how alcohol affects our emotions and mental health. We’ll also offer practical steps to help us regain control over our drinking habits. Let’s get started!
First things first: why is it that alcohol makes us feel so good, at least initially? It all comes down to our brain’s reward system. As soon as we start drinking, our brain is flooded with dopamine — that “feel good” neurotransmitter that keeps us coming back for more. This rush of dopamine induces a sense of euphoria, relaxation, and happiness — but only temporarily.
As the evening progresses and our body continues processing alcohol, we usually experience a crash. This is largely because alcohol is a depressant that disrupts our brain’s delicate balance of neurotransmitters that affect our feelings, thoughts, and behavior.
What does alcohol do to your emotions? While alcohol can produce feelings of happiness and excitement in the short-term, thanks to the immediate release of the dopamine, those feelings are fleeting and quickly wear off. Chemical changes in our brain can soon lead to more negative feelings, such as anger, depression, or anxiety — regardless of how we were feeling before we started drinking. Let’s explore the connection between alcohol and emotions in more detail.
Given the immediate boost we get from drinking alcohol, it might lead us to ask: can drinking actually improve mental health? But to answer this, it’s essential to understand that our brain's reward system operates on a delicate balance. While alcohol may provide immediate pleasure, it can also have long-term negative consequences, particularly on our mental health. Let’s take a closer look:
Regular heavy drinking is linked to symptoms of depression and can even lead to its onset. In fact, studies indicate that drinking persistently and excessively can increase our risk of developing a major depressive disorder. It can also aggregate symptoms of pre-existing depression, endangering our health and well-being.
Binge drinking — defined as having four or more drinks for women and five or more drinks for men in one sitting — is particularly harmful, as research indicates that binge drinkers are more likely to experience depressive symptoms. Interestingly, studies have found that people who have depressive symptoms and regularly drink alcohol often start to feel better within the first few weeks of stopping drinking.
When it comes to alcohol and emotions, alcohol’s immediate calming effects are similar to those of antianxiety medications: it helps take our mind off our troubles, lowers our inhibitions, and generally makes us feel more relaxed. Alcohol actually binds to the same GABA receptors as benzodiazepines.
But, since alcohol changes the levels of serotonin and other neurotransmitters in our brain, it can actually worsen our anxiety in the long-term. In fact, we’ll likely feel more anxious after the alcohol wears off. Alcohol-induced anxiety — otherwise known as hangxiety — can last for several hours, or even for an entire day after drinking.
While we tend to associate alcohol with relaxation and stress relief, research indicates chronic alcohol use can lead to greater amounts of stress. When we drink alcohol, high amounts of cortisol — the stress hormone — are released in our brain. Over time, this can alter our brain chemistry, changing the way our body perceives and responds to stress.
In fact, studies have found that people who drink heavily are more likely to experience higher anxiety under stress compared to people who don’t drink or drink in moderation. So while it’s true that alcohol can help us feel more relaxed in the moment, it takes a toll on our stress levels in the long run.
Alcohol can also interfere with our brain’s ability to regulate emotions and lead to unpredictable mood swings and irritability. Alcohol’s effect on neurotransmitters that control our mood — like serotonin — can cause our emotions to be all over the place. For instance, we might be happy and content one moment, but angry and upset the next. Over time, as alcohol disrupts the delicate balance of neurotransmitters in our brain, we can have a harder time controlling our emotions.
Research also shows a strong link between regular heavy drinking and suicidal thoughts, suicide attempts, and death from suicide. This link is partly due to alcohol’s immediate effects, such as impaired judgment and increased impulsiveness. But it can also be explained by the long-term effect of alcohol on our mental health.
Another aspect of the relationship between alcohol and emotions has to do with alcohol’s reputation as a “truth serum.” So, what about alcohol’s perceived ability to make us tell the truth? Is it true that drunk people tell the truth more easily or share their feelings more easily? Well, it’s not necessarily alcohol that makes us speak up. Rather, it’s the lowering of our inhibitions while drinking that gives us confidence to say things we might have otherwise kept to ourselves.
As we’ve learned, alcohol is a central nervous system depressant, meaning that it slows down brain activity. As such, it reduces our inhibitions and gives us courage to share things without fear of consequences. It’s almost as if our brain’s checkpoint gets shut down: where we’d normally think twice before sharing something, alcohol bypasses the checkpoint and enables us to open up.
At the same time, alcohol can also cause us to distort the truth. Without lowered inhibitions and our brain operating at full capacity, it becomes all too easy to embellish a story, tell fibs, or exaggerate something that took place.
Even though we don’t think about it in the moment, speaking our mind when we’re intoxicated can lead to unintended consequences. For instance, we might share sensitive information we were supposed to keep secret or say hurtful comments to or about someone, which can damage relationships with those we are closest to. We also might experience an overwhelming sense of shame or regret the next morning (hangxiety, anyone?)
When it comes down to it, alcohol lowers our inhibitions, giving us confidence to speak our mind and share things our sober self would have kept private. However, it can also lead to misrepresentations and misunderstandings.
So now that we have a better understanding of how alcohol plays with our emotions, what can we do to regain control? Here are 7 tips for regulating our emotions and drinking:
Keep in mind that having emotions isn’t bad: it’s what makes us human! While our emotions can be overpowering, we can learn to take control of them. And when we do, we can have an easier time controlling our drinking, too.
Alcohol can give us a temporary mood boost, but in the long run it puts us through a roller coaster ride of emotions. The initial high we experience when we start drinking is largely due to the release of dopamine – that feel good neurotransmitter. However, over time, alcohol disrupts the delicate balance of chemicals in our brain and can put us at risk for depression, anxiety, and mood swings. Similarly, while alcohol may give us the courage to speak our mind, it can also lead to shame and regret if we overshare or say things that are hurtful. There are a number of ways we can help keep our emotions in check — and limiting our consumption of alcohol is a good place to start!
If you want to cut back on drinking, but don’t know where to start, consider trying Reframe. We’re a science-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
Gain insight into what existential anxiety is, how it manifests itself, and what we can do to cope with the intense feelings of discomfort and distress.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve just gone through a major life change. You didn’t really see it coming, and you’re flooded with intense emotions as you try to process it. You suddenly find yourself questioning your very existence, and you’re anxious thinking about your future and purpose. What’s going on?
In this post, we’ll gain insight into existential anxiety — what it is, what causes it, and how we can cope with it in a healthy, effective way. What is a good existential anxiety definition? And where do existential fears come from? Let’s dive in!
How can we define existential dread, orexistential anxiety? Simply put, existentialanxiety is a type of anxiety that arisesfrom thinking about yourself, your life, oryour existence. It can cause intensediscomfort, distress, and unease, as wellas all-encompassing doubts about your purpose and future.
One hallmark of existential anxiety is examining the meaning of a general worry or thought, which can turn into angst about the meaning of life itself. It’s not uncommon for people struggling with existential anxiety to become consumed by questions such as “Why am I here?” “How did I come to be?” and “What is my purpose in life?”
According to experts, there are four main concepts at the root of existential anxiety:
Although existential thoughts that cause anxiety are a normal part of the human experience, in extreme cases it can cause prolonged distress and negatively affect our health and well-being. However, when properly addressed, it can be a catalyst for growth and change.
Anxiety is a natural human response to stress. It’s a general feeling of unease, worry, or fear about the future. While most people will experience anxiety at some point in their life, some people develop an anxiety disorder due to consistent, heightened levels of anxiety.
Anxiety can also manifest itself in different ways. For instance, some people experience social anxiety, separation anxiety, or specific phobias of objects or situations.
In contrast, existential anxiety is more abstract and less tied to a specific event or situation. Instead, it’s a feeling of deep unease or dread about our entire human existence.
Another distinction we should make is one between existential anxiety and an existential crisis. While the first is ongoing and somewhat less intense, the second feels more like a psychological emergency. An existential crisis is often brought on by a sudden tragic event, whether large-scale (such as a war) or personal (such as a loss of a loved one). Regardless, it causes a profound disruption in our lives and becomes the main focus rather than a constant background presence.
The signs and symptoms of existential thoughts that lead to anxiety aren’t always apparent to others. In fact, it’s not unusual for someone experiencing existential anxiety to appear calm and collected on the outside. On the inside, however, their mind may be in turmoil and they may be experiencing extreme distress.
While people experience existential anxiety in different ways, these are some of the most common signs:
Generally speaking, symptoms of existential anxiety are similar to general anxiety, but with an increased sense of worry about life, the future, and purpose. Existential anxiety can also manifest physically with increased heart rate, tightness in chest, nausea, shaking or dizziness.
While there’s no specific test to diagnose existential anxiety, a doctor or therapist will usually make a diagnosis based on a person’s symptoms, thoughts, and feelings. It’s worth noting that existential anxiety can also be linked to low mood, interpersonal issues, and feelings of hopelessness.
Existential anxiety can emerge from a variety of sources. For instance, major life events or changes can trigger a person to rethink their values, beliefs, and goals, causing them to worry about their future.
Experts believe 5 main things can trigger existential anxiety:
This list is by no means exhaustive! While these are some of the more common triggers for existential anxiety, people may still experience it in different contexts and settings.
It’s important to understand existential anxiety because, left unchecked, it can wreak havoc on our mental and physical health. If we ignore it, suppress it, or avoid it, existential anxiety can disrupt our quality of life and negatively affect our well-being.
These are some of the health risks associated with existential anxiety:
In extreme cases, existential anxiety can lead to suicide. This is why it’s so important to recognize the signs and symptoms — and to reach out for help when we need to.
So what about the benefits of existential anxiety — are there any? Yes! Existential anxiety isn’t all negative — as long as we manage it properly (more to come on that, below). Even though it’s distressing and uncomfortable, it can actually create positive outcomes. In fact, it can help us develop perspective, a sense of direction, and come to terms with our mortality so we can live a fulfilling life.
Experts suggest that existential anxiety can also relieve boredom and motivate us to grow and change. Sometimes, a bit of tension helps move us forward. Furthermore, confronting our existential anxiety can bring us greater self-awareness, self-actualization, and a sense of purpose.
As we’ve noted, it’s vital to cope with existential anxiety so it doesn’t wreak havoc on our well-being. While we can’t expect our angst to disappear entirely, we can develop tools to help us manage it in a healthy, productive way. Here are 8 tips:
The only way to decrease existential anxiety is to confront it, explore it, and accept it as part of the human experience. As the famous psychologist Carl Yung once said, “What you resist not only persists, but will grow in size.”
Existential anxiety can be very uncomfortable, causing us to question ourselves, our future, and our purpose. But it can also help usher us into a more fulfilling life if we learn to accept it and manage it properly. If we’re trying to numb our anxiety or feelings with alcohol, our existential anxiety will likely worsen. Instead, we can benefit from confronting it head on and seeking outside help if necessary.
If you’re turning to alcohol to ease your anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
You’ve just gone through a major life change. You didn’t really see it coming, and you’re flooded with intense emotions as you try to process it. You suddenly find yourself questioning your very existence, and you’re anxious thinking about your future and purpose. What’s going on?
In this post, we’ll gain insight into existential anxiety — what it is, what causes it, and how we can cope with it in a healthy, effective way. What is a good existential anxiety definition? And where do existential fears come from? Let’s dive in!
How can we define existential dread, orexistential anxiety? Simply put, existentialanxiety is a type of anxiety that arisesfrom thinking about yourself, your life, oryour existence. It can cause intensediscomfort, distress, and unease, as wellas all-encompassing doubts about your purpose and future.
One hallmark of existential anxiety is examining the meaning of a general worry or thought, which can turn into angst about the meaning of life itself. It’s not uncommon for people struggling with existential anxiety to become consumed by questions such as “Why am I here?” “How did I come to be?” and “What is my purpose in life?”
According to experts, there are four main concepts at the root of existential anxiety:
Although existential thoughts that cause anxiety are a normal part of the human experience, in extreme cases it can cause prolonged distress and negatively affect our health and well-being. However, when properly addressed, it can be a catalyst for growth and change.
Anxiety is a natural human response to stress. It’s a general feeling of unease, worry, or fear about the future. While most people will experience anxiety at some point in their life, some people develop an anxiety disorder due to consistent, heightened levels of anxiety.
Anxiety can also manifest itself in different ways. For instance, some people experience social anxiety, separation anxiety, or specific phobias of objects or situations.
In contrast, existential anxiety is more abstract and less tied to a specific event or situation. Instead, it’s a feeling of deep unease or dread about our entire human existence.
Another distinction we should make is one between existential anxiety and an existential crisis. While the first is ongoing and somewhat less intense, the second feels more like a psychological emergency. An existential crisis is often brought on by a sudden tragic event, whether large-scale (such as a war) or personal (such as a loss of a loved one). Regardless, it causes a profound disruption in our lives and becomes the main focus rather than a constant background presence.
The signs and symptoms of existential thoughts that lead to anxiety aren’t always apparent to others. In fact, it’s not unusual for someone experiencing existential anxiety to appear calm and collected on the outside. On the inside, however, their mind may be in turmoil and they may be experiencing extreme distress.
While people experience existential anxiety in different ways, these are some of the most common signs:
Generally speaking, symptoms of existential anxiety are similar to general anxiety, but with an increased sense of worry about life, the future, and purpose. Existential anxiety can also manifest physically with increased heart rate, tightness in chest, nausea, shaking or dizziness.
While there’s no specific test to diagnose existential anxiety, a doctor or therapist will usually make a diagnosis based on a person’s symptoms, thoughts, and feelings. It’s worth noting that existential anxiety can also be linked to low mood, interpersonal issues, and feelings of hopelessness.
Existential anxiety can emerge from a variety of sources. For instance, major life events or changes can trigger a person to rethink their values, beliefs, and goals, causing them to worry about their future.
Experts believe 5 main things can trigger existential anxiety:
This list is by no means exhaustive! While these are some of the more common triggers for existential anxiety, people may still experience it in different contexts and settings.
It’s important to understand existential anxiety because, left unchecked, it can wreak havoc on our mental and physical health. If we ignore it, suppress it, or avoid it, existential anxiety can disrupt our quality of life and negatively affect our well-being.
These are some of the health risks associated with existential anxiety:
In extreme cases, existential anxiety can lead to suicide. This is why it’s so important to recognize the signs and symptoms — and to reach out for help when we need to.
So what about the benefits of existential anxiety — are there any? Yes! Existential anxiety isn’t all negative — as long as we manage it properly (more to come on that, below). Even though it’s distressing and uncomfortable, it can actually create positive outcomes. In fact, it can help us develop perspective, a sense of direction, and come to terms with our mortality so we can live a fulfilling life.
Experts suggest that existential anxiety can also relieve boredom and motivate us to grow and change. Sometimes, a bit of tension helps move us forward. Furthermore, confronting our existential anxiety can bring us greater self-awareness, self-actualization, and a sense of purpose.
As we’ve noted, it’s vital to cope with existential anxiety so it doesn’t wreak havoc on our well-being. While we can’t expect our angst to disappear entirely, we can develop tools to help us manage it in a healthy, productive way. Here are 8 tips:
The only way to decrease existential anxiety is to confront it, explore it, and accept it as part of the human experience. As the famous psychologist Carl Yung once said, “What you resist not only persists, but will grow in size.”
Existential anxiety can be very uncomfortable, causing us to question ourselves, our future, and our purpose. But it can also help usher us into a more fulfilling life if we learn to accept it and manage it properly. If we’re trying to numb our anxiety or feelings with alcohol, our existential anxiety will likely worsen. Instead, we can benefit from confronting it head on and seeking outside help if necessary.
If you’re turning to alcohol to ease your anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Discover why so many health and wellness experts are singing the praises of “sound baths” — an ancient practice known to provide relief from stress, anxiety, depression and even physical pain.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re stressed — and no matter what you do, you just can’t seem to catch a break. You’ve tried multiple practices: massages, meditation, yoga, mindfulness, exercise, and deep breathing, but you’re just not getting much relief. But then you hear about this thing called a sound bath — a meditative experience in which we “bathe” ourselves in sound waves.
What is a sound bath, and what is a sound bath meditation? Is this just another new age gimmick, or is there really something to it? Are there any tangible sound bath benefits? And what about any potential sound bath negative effects? In this post, we’ll explore sound bath therapy and why so many health and wellness experts are excited about the benefits of sound bath healing. Let’s dive in!
A sound bath is a meditative experience that involves being “bathed” in sound waves produced by various sources, such as gongs, Tibetan singing bowls, percussion, chimes, bells, rattles, tuning forks, and even the human voice.
The music doesn’t have a catchy melody or rhythm because this might cause our brain to hook into a certain melody or focus on a repeated beat — preventing us from entering into a meditative state.
Instead, the music is a diligently selected wash of instrumentation and vocals with coordinated resonance and overtones. They’re called “baths” because people often feel like they’re being submerged in sound, as if being washed or cleansed in waves of water.
Many wellness experts are touting sound baths for their ability to provide relief from stress, anxiety, and depression. The sounds created during sessions pulls us into a deep meditative state, helping rebalance our energy, relax, and rejuvenate our bodies
While it might sound like a “new age” concept, the practice of healing bodies through sound is actually thousands of years old. In fact, sound healing traces its roots back to ancient civilizations in Greece, Egypt, and India. These societies believed in the transformative healing power of sound and used methods such as singing bowls, chanting, and tuning forks to promote a harmonious environment for the body to heal from various mental and physical conditions. Let’s take a closer look!
It wasn’t until the 19th century, however, that researchers started working on proving the correlation between sound and healing. That said, many are skeptical about the benefits of sound baths. It’s relaxing, sure, but can it really help us at a physical level?
So is there science behind it? You bet! In fact, studies show that singing bowl sound meditation provides tangible benefits when it comes to relieving anxiety and depression while promoting peace and well-being. Likewise, a 2020 study on Himalayan singing bowls showed that the practice had a positive effect on mood, even after a single session!
Sound bath therapy is often led by practitioners trained in sound bath musical techniques. During sessions, participants typically lie on their backs — sometimes referred to as the “Savasana” position in yoga.
The practitioner uses one or more instruments to create soothing, overlapping vibrations, meant to lead us into a deep state of contemplation and relaxation. Sometimes, depending on the practitioner, sound baths feature integrated yoga practices, such as chants, mantras, or rolling oms. Other techniques might also be incorporated into sound bath sessions such as guided imagery, deep breathing, visualization, or focusing on positive thoughts.
A guided session lasts anywhere between 15 and 60 minutes. At the end, practitioners typically turn off the sounds slowly, guide us back to a feeling of awareness, and transition us into a seated position.
Experts believe sonic waves hold the potential to heal the body by helping “tune” the nervous system. The idea is that the harmonious, calming sounds relax our muscles and cause our breathing to slow and our heart rate and blood pressure to drop. This activates the parasympathetic nervous system, releasing endorphins and suppressing our body’s fight-or-flight response.
Limited research has been done on sound bath healing, but the studies we have show that sound baths have positive physical and mental health benefits:
Studies show that sound baths may help treat mental health conditions, such as depression and anxiety. One study found that tension, anxiety, and negative moods decreased significantly after participants experienced a sound bath.
Another study found that heart rate and other vitals that indicate anxiety improved in those who listened to Tibetan singing bowls before undergoing surgery. In general, sound baths can help people better handle negative emotions and improve distressed mood, tension, anger, and anxiety. They can also contribute to an increased sense of well-being.
Some research suggests that in addition to helping the body relax, sound baths can potentially foster physical healing. One study found that people who regularly enjoyed sound baths had a greater decline in systolic blood pressure compared to those who turned to other meditations. Another study showed that certain sounds could help relieve tinnitus (chronic ringing in the ear).
Sound baths may also help reduce or relieve physical pain. One study found that participants ranked their pain lower than they did before experiencing a sound bath. Furthermore, sound baths help relax our muscles, slow our breathing, and drop our heart rate.
Experts believe that because stress is associated with health conditions like diabetes and heart disease, sound baths may be a good preventative strategy to reduce the risk of chronic health conditions. However, more research is needed to confirm this theory.
Part of the beauty of sound bath therapy is that it can be beneficial for anyone. Since we’re lying down on our back the entire time, we don’t need athletic ability or flexibility to participate. In fact, sound baths are very beneficial for people of all ages experiencing disease, illness, or trauma.
Experts say that the only person they might advise not to experience one is someone who has had a concussion or who is overly sensitive to noise: the vibrations might cause a headache because of their volume or intensity. Some experts also caution against participating in sessions during pregnancy, but when offered by a specialized practitioner, they’re generally considered safe.
Those of us who struggle with anxiety, depression, and stress might find them particularly beneficial. Similarly, sound baths may be good for someone who has had a difficult time connecting with traditional meditation or yoga, but who wants to experience the same benefits. For instance, people who overthink or have excessive thoughts often struggle with traditional meditation. With sound baths, however, it’s often easier to let go, relax, and be in the moment.
In fact, sound can impact us quite quickly — and usually without us noticing it or being aware of the changes in our body. For instance, think about the songs on your playlist that elicit strong emotions. Maybe we were feeling sad, but all of a sudden a song comes on that brings us to a happy memory. Similarly, sound waves do the work for us, calming the body and helping us feel safe enough to drop into a meditative state quickly and deeply.
Sound baths aren’t inherently dangerous, but please note that sometimes people experience intense emotions, such as sadness or sorrow. These emotions might be buried in the unconscious, and the vibrations from singing bowls are believed to uncover them.
The bottom line? Sound baths aren’t a replacement for proven treatments, but they can be considered a low-risk complement or supplement to other proven methods, such as psychotherapy.
When experiencing a sound bath, negative effects are rare. That said, sound baths affect every person differently. For instance, some people may feel tired or relaxed after their sound bath, while others might feel energized. It largely depends on what we’re trying to achieve from the sound bath and our state of mind before starting.
Some of the most common reactions to a sound bath include feeling calmer or less stressed; enjoying looser muscles; and experiencing pain relief, better sleep, improved mood, and greater awareness of our body. We usually start to feel some of these benefits within 10 minutes of starting the session. Because sound baths promote relaxation, it can be especially effective to have a sound bath at night and then go to sleep without spending time on screens or devices.
Experts recommend drinking plenty of water, eating healthy foods, and getting a good night’s sleep before a sound bath, as this can increase its effectiveness. Hydration is especially important, since vibrations travel better through water (including water in our body). It’s also advised to steer clear of alcohol prior to a sound bath.
Sound bath therapy is becoming more and more popular in the United States due to an increased interest in health, wellness, meditation and mindfulness.
Some yoga and meditation studios offer sound baths regularly and are a great place to start a search. Speaking with local wellness practitioners — acupuncturists, reiki specialists, yoga teachers — can guide us to a local sound bath experience.
We can participate in a group session or sign up for a private, one-on-one session customized to our needs. Some people prefer individual sound baths where they can be in complete control of the session, while others enjoy the community of a group experience. We might even find “pop up” sound baths in parks, churches, or other communal spaces.
While we can also purchase sound healing instruments to create our own sound bath, most of us experience deeper benefits when guided by an expert. Similarly, we can also listen to a sound bath recording at home, but they’re generally more effective live and in a professional setting.
Here are some specific steps on how you can “draw your sound bath” and soak in the healing:
Enjoy the bath!
It can be particularly helpful to journal or reflect on our experience afterwards. For instance, we might ask ourselves how it felt, what types of emotions arose, or what we walked away with. We might also ask ourselves what types of sounds affected us the most emotionally.
As for how often we should do a sound bath, it largely depends on our personal situation. For instance, if we’re looking to reduce stress and promote relaxation, a monthly sound bath can help us feel more balanced and centered. However, if we’re dealing with a particular issue or challenge, such as anxiety or chronic pain, it may be beneficial to do a sound bath more frequently.
As with any practice that involves our health, it’s important to keep our doctor in the loop. Those who have health conditions (for example, epilepsy) should be especially careful about introducing sound baths to their regimen. Always best to err on the side of safety!
Likewise, try to find an experienced professional who knows what sound baths are all about to guide you. This can be a yoga instructor, a healer, or a wellness coach. Sound baths are the staple for many when it comes to mental health and self-care routines, and having an experienced “bather” to guide you can bring the practice to a new level.
Sound baths are a meditative practice that help promote relaxation and rejuvenation. They can be easier than other meditative practices, as they don’t require much discipline or patience; instead, we simply listen and allow the music to wash over us. While they aren't a replacement for medication or therapy, sound baths can be a complementary tool for relieving anxiety or depression.
If you’re turning to alcohol to ease your stress and anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier habits for managing stress
You’re stressed — and no matter what you do, you just can’t seem to catch a break. You’ve tried multiple practices: massages, meditation, yoga, mindfulness, exercise, and deep breathing, but you’re just not getting much relief. But then you hear about this thing called a sound bath — a meditative experience in which we “bathe” ourselves in sound waves.
What is a sound bath, and what is a sound bath meditation? Is this just another new age gimmick, or is there really something to it? Are there any tangible sound bath benefits? And what about any potential sound bath negative effects? In this post, we’ll explore sound bath therapy and why so many health and wellness experts are excited about the benefits of sound bath healing. Let’s dive in!
A sound bath is a meditative experience that involves being “bathed” in sound waves produced by various sources, such as gongs, Tibetan singing bowls, percussion, chimes, bells, rattles, tuning forks, and even the human voice.
The music doesn’t have a catchy melody or rhythm because this might cause our brain to hook into a certain melody or focus on a repeated beat — preventing us from entering into a meditative state.
Instead, the music is a diligently selected wash of instrumentation and vocals with coordinated resonance and overtones. They’re called “baths” because people often feel like they’re being submerged in sound, as if being washed or cleansed in waves of water.
Many wellness experts are touting sound baths for their ability to provide relief from stress, anxiety, and depression. The sounds created during sessions pulls us into a deep meditative state, helping rebalance our energy, relax, and rejuvenate our bodies
While it might sound like a “new age” concept, the practice of healing bodies through sound is actually thousands of years old. In fact, sound healing traces its roots back to ancient civilizations in Greece, Egypt, and India. These societies believed in the transformative healing power of sound and used methods such as singing bowls, chanting, and tuning forks to promote a harmonious environment for the body to heal from various mental and physical conditions. Let’s take a closer look!
It wasn’t until the 19th century, however, that researchers started working on proving the correlation between sound and healing. That said, many are skeptical about the benefits of sound baths. It’s relaxing, sure, but can it really help us at a physical level?
So is there science behind it? You bet! In fact, studies show that singing bowl sound meditation provides tangible benefits when it comes to relieving anxiety and depression while promoting peace and well-being. Likewise, a 2020 study on Himalayan singing bowls showed that the practice had a positive effect on mood, even after a single session!
Sound bath therapy is often led by practitioners trained in sound bath musical techniques. During sessions, participants typically lie on their backs — sometimes referred to as the “Savasana” position in yoga.
The practitioner uses one or more instruments to create soothing, overlapping vibrations, meant to lead us into a deep state of contemplation and relaxation. Sometimes, depending on the practitioner, sound baths feature integrated yoga practices, such as chants, mantras, or rolling oms. Other techniques might also be incorporated into sound bath sessions such as guided imagery, deep breathing, visualization, or focusing on positive thoughts.
A guided session lasts anywhere between 15 and 60 minutes. At the end, practitioners typically turn off the sounds slowly, guide us back to a feeling of awareness, and transition us into a seated position.
Experts believe sonic waves hold the potential to heal the body by helping “tune” the nervous system. The idea is that the harmonious, calming sounds relax our muscles and cause our breathing to slow and our heart rate and blood pressure to drop. This activates the parasympathetic nervous system, releasing endorphins and suppressing our body’s fight-or-flight response.
Limited research has been done on sound bath healing, but the studies we have show that sound baths have positive physical and mental health benefits:
Studies show that sound baths may help treat mental health conditions, such as depression and anxiety. One study found that tension, anxiety, and negative moods decreased significantly after participants experienced a sound bath.
Another study found that heart rate and other vitals that indicate anxiety improved in those who listened to Tibetan singing bowls before undergoing surgery. In general, sound baths can help people better handle negative emotions and improve distressed mood, tension, anger, and anxiety. They can also contribute to an increased sense of well-being.
Some research suggests that in addition to helping the body relax, sound baths can potentially foster physical healing. One study found that people who regularly enjoyed sound baths had a greater decline in systolic blood pressure compared to those who turned to other meditations. Another study showed that certain sounds could help relieve tinnitus (chronic ringing in the ear).
Sound baths may also help reduce or relieve physical pain. One study found that participants ranked their pain lower than they did before experiencing a sound bath. Furthermore, sound baths help relax our muscles, slow our breathing, and drop our heart rate.
Experts believe that because stress is associated with health conditions like diabetes and heart disease, sound baths may be a good preventative strategy to reduce the risk of chronic health conditions. However, more research is needed to confirm this theory.
Part of the beauty of sound bath therapy is that it can be beneficial for anyone. Since we’re lying down on our back the entire time, we don’t need athletic ability or flexibility to participate. In fact, sound baths are very beneficial for people of all ages experiencing disease, illness, or trauma.
Experts say that the only person they might advise not to experience one is someone who has had a concussion or who is overly sensitive to noise: the vibrations might cause a headache because of their volume or intensity. Some experts also caution against participating in sessions during pregnancy, but when offered by a specialized practitioner, they’re generally considered safe.
Those of us who struggle with anxiety, depression, and stress might find them particularly beneficial. Similarly, sound baths may be good for someone who has had a difficult time connecting with traditional meditation or yoga, but who wants to experience the same benefits. For instance, people who overthink or have excessive thoughts often struggle with traditional meditation. With sound baths, however, it’s often easier to let go, relax, and be in the moment.
In fact, sound can impact us quite quickly — and usually without us noticing it or being aware of the changes in our body. For instance, think about the songs on your playlist that elicit strong emotions. Maybe we were feeling sad, but all of a sudden a song comes on that brings us to a happy memory. Similarly, sound waves do the work for us, calming the body and helping us feel safe enough to drop into a meditative state quickly and deeply.
Sound baths aren’t inherently dangerous, but please note that sometimes people experience intense emotions, such as sadness or sorrow. These emotions might be buried in the unconscious, and the vibrations from singing bowls are believed to uncover them.
The bottom line? Sound baths aren’t a replacement for proven treatments, but they can be considered a low-risk complement or supplement to other proven methods, such as psychotherapy.
When experiencing a sound bath, negative effects are rare. That said, sound baths affect every person differently. For instance, some people may feel tired or relaxed after their sound bath, while others might feel energized. It largely depends on what we’re trying to achieve from the sound bath and our state of mind before starting.
Some of the most common reactions to a sound bath include feeling calmer or less stressed; enjoying looser muscles; and experiencing pain relief, better sleep, improved mood, and greater awareness of our body. We usually start to feel some of these benefits within 10 minutes of starting the session. Because sound baths promote relaxation, it can be especially effective to have a sound bath at night and then go to sleep without spending time on screens or devices.
Experts recommend drinking plenty of water, eating healthy foods, and getting a good night’s sleep before a sound bath, as this can increase its effectiveness. Hydration is especially important, since vibrations travel better through water (including water in our body). It’s also advised to steer clear of alcohol prior to a sound bath.
Sound bath therapy is becoming more and more popular in the United States due to an increased interest in health, wellness, meditation and mindfulness.
Some yoga and meditation studios offer sound baths regularly and are a great place to start a search. Speaking with local wellness practitioners — acupuncturists, reiki specialists, yoga teachers — can guide us to a local sound bath experience.
We can participate in a group session or sign up for a private, one-on-one session customized to our needs. Some people prefer individual sound baths where they can be in complete control of the session, while others enjoy the community of a group experience. We might even find “pop up” sound baths in parks, churches, or other communal spaces.
While we can also purchase sound healing instruments to create our own sound bath, most of us experience deeper benefits when guided by an expert. Similarly, we can also listen to a sound bath recording at home, but they’re generally more effective live and in a professional setting.
Here are some specific steps on how you can “draw your sound bath” and soak in the healing:
Enjoy the bath!
It can be particularly helpful to journal or reflect on our experience afterwards. For instance, we might ask ourselves how it felt, what types of emotions arose, or what we walked away with. We might also ask ourselves what types of sounds affected us the most emotionally.
As for how often we should do a sound bath, it largely depends on our personal situation. For instance, if we’re looking to reduce stress and promote relaxation, a monthly sound bath can help us feel more balanced and centered. However, if we’re dealing with a particular issue or challenge, such as anxiety or chronic pain, it may be beneficial to do a sound bath more frequently.
As with any practice that involves our health, it’s important to keep our doctor in the loop. Those who have health conditions (for example, epilepsy) should be especially careful about introducing sound baths to their regimen. Always best to err on the side of safety!
Likewise, try to find an experienced professional who knows what sound baths are all about to guide you. This can be a yoga instructor, a healer, or a wellness coach. Sound baths are the staple for many when it comes to mental health and self-care routines, and having an experienced “bather” to guide you can bring the practice to a new level.
Sound baths are a meditative practice that help promote relaxation and rejuvenation. They can be easier than other meditative practices, as they don’t require much discipline or patience; instead, we simply listen and allow the music to wash over us. While they aren't a replacement for medication or therapy, sound baths can be a complementary tool for relieving anxiety or depression.
If you’re turning to alcohol to ease your stress and anxiety, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and develop healthier habits for managing stress
Discover why being physically active in the great outdoors is so beneficial for our mental, emotional, and physical well-being.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Ever noticed how good you feel after being outside around trees, a garden, or the ocean? Maybe you had a tough day at work, but a walk through a park gave you a renewed perspective. Or maybe you hiked a trail around a pond and felt reinvigorated.
This isn’t just in your head: a growing amount of research confirms that exercising in nature elevates our mood and enhances our well-being. In this post, we’ll explore green exercise and why being physically active in the great outdoors — also known as green fitness — is so therapeutic. What are the benefits of outdoor exercise? And what are some great green workouts we can start with? Let’s dive in!
Green exercise is any form of physical activity that takes place in nature or natural environments. This includes urban green spaces like city parks and campuses maintained by people or in natural green spaces with minimal human upkeep.
Green exercise — or outdoor exercise — includes a variety of activities, such as running through the forest, walking through a neighborhood park, gardening, horse riding, hiking a mountain, biking a trail, or even flying kites. Other examples include yoga on the beach, paddle-boarding, kayaking or canoeing, rollerblading, rock climbing, pickleball, golf, tennis, or even just playing outside with children.
Truly, any sort of physical activity outside qualifies as green exercise.
Connecting with nature is vital for our health and well-being. In fact, researchers hypothesize that because our hunter-gatherer ancestors existed for thousands of years in outdoor environments, we have an innate connection with nature.
The problem is that our modern lifestyle isn’t conducive to spending much time outdoors: we spend most of our lives indoors, glued to computers, phones, or TV screens. Some city planners are recognizing this, and they’re starting to put more emphasis on creating functional green spaces.
Green exercise is one way we can start reconnecting with nature — and a growing body of research suggests it provides numerous physical and psychological benefits. Let’s take a closer look at some of them:
Studies have demonstrated the connection between exercise and improved mood, as well as nature and improved mood. When these two are combined, the mood-boosting effects are even more powerful.
Whenever we exercise, our body releases feel-good neurotransmitters called endorphins. These chemicals give us that natural “high” and make us feel less stressed. Similarly, when we’re out in nature, our body releases endorphins that interact with the opiate receptors in our brain. This can help reduce the perception of pain and increase our sense of well-being.
Studies show that compared to indoor walking, outdoor walking creates greater improvements in mood, revitalization, positive engagement, and enjoyment. Similarly, outdoor exercisers rate their sessions as more restorative compared to those who work out indoors.
Furthermore, exposure to natural sunlight combined with physical activity is thought to increase our body’s serotonin levels, which can improve our well-being and happiness. A deficiency in serotonin is often linked to depression, anxiety, fatigue, and impaired cognitive function.
Overall, research shows that physical activity in natural landscapes can improve mental health by reducing levels of stress and anxiety — and may even improve symptoms of depression. Interestingly, some studies show that for those struggling with mental disorders, green exercise is particularly beneficial in improving their mood and self-esteem.
Experts have found a clear link between exercise and stress reduction, and nature and stress reduction. When the two are combined, we’re getting a double dose of wellness.
Multiple studies show that green exercise is incredibly effective at reducing stress. This is largely because green exercise reduces our body’s stress hormones — such as cortisol and adrenaline — helping us feel calmer.
Interestingly, this has even been found among children: one study found that children in outdoor classes with higher levels of physical activity experience a sharper decline of cortisol compared to children in a regular school setting.
Another benefit of green fitness is improved quantity and quality of sleep. Multiple studies have concluded that exercising in nature can lead to longer, better sleep at night.
Interestingly, sunlight plays a particularly important role in helping us sleep. Our body’s internal clock follows the sun, making us feel awake during the daytime and sleepy at night. Although artificial lights can mimic natural light, direct sunlight has 200 times the intensity of office lights in a closed room. Sunlight thus affects our circadian rhythm much more than electric light.
Exposure to sunlight through green exercise can improve our sleep by helping us feel more tired at night, shortening the time it takes to fall asleep, and improving the overall quality of our rest. Plus, the vitamin D we receive from sunlight is good for our overall health, contributing to stronger bones and muscles.
Outdoor exercise can also give our immune system a boost, helping it function more efficiently. If we live in a completely sterile environment, our immune system can lose its ability to recognize what is and isn’t dangerous. When this occurs, it might target any microorganism it comes across, which can lead to chronic inflammation.
Being exposed to benign microorganisms found in nature can help prepare it for more serious infections.
Green exercise and green fitness help us breathe better and lower our risk of respiratory concerns. Indoor concentrations of air pollutants are often two to five times higher than outdoor concentrations.
Air pollution can trigger allergies, asthma, and other respiratory diseases. However, a study found that people with more exposure to greenery in their neighborhoods were 34% less likely to die from respiratory diseases compared to those with the least greenery.
While the freshest air is typically in places with high air circulation — such as in an open field or on top of a mountain — we can still reap the benefits in a city park or garden.
Another benefit of outdoor exercise is that it enhances mindfulness or present-moment awareness. Our modern world is full of stimuli — from flashing screens to vibrating phones — competing for our attention. This ongoing overstimulation can increase our stress levels, even if we don’t realize it.
Nature, on the other hand, provides a mental and emotional refuge. The natural world offers a variety of sights, sounds, smells, and sensations that help calm our mind and body, such as bird songs or the scents of flowers .
Research shows that exercising in nature helps us feel more relaxed and focused, especially when we take time to notice our surroundings. We can do this more easily with slow-paced, contemplative activities, such as hiking in the woods or kayaking on a lake.
Green exercise might also boost our motivation to exercise in the future. Studies reveal that people who incorporate outdoor exercise into their fitness regimen have better adherence to their exercise routine. This is partly because outdoor exercise offers a nice change of pace from gyms and makes physical activity more interesting. Being outside also makes it easier to socialize, as we may converse with different people along the way without the distraction of electronics.
Furthermore, natural landscapes provide us with more interesting things to view. The visual distraction decreases our rate of perceived exertion, allowing us to train longer and harder. Completing a long, challenging hike, trail run, or bike ride leaves us craving more!
So, what about virtual nature — immersing ourselves in photographs, video, or soundscapes of the natural world? While it may help improve our mood, representations of nature can’t completely replace actual outdoor exercise.
Research suggests that it may not simply be the sights and sounds of nature that boost our mood. It’s the full combination of nature's sights, sounds, smells, and textures that affect our state of mind more strongly than a virtual replica.
Even so, viewing videos of nature scenes, having indoor foliage or flowers, seeing nature through a hospital room window, or simply having green classroom walls can boost physical and mental well-being.
Interestingly, studies show that natural elements in the workplace enhance job satisfaction and performance, in addition to mental health. For instance, office workers with a view of trees report significantly less job stress and higher job satisfaction — even after controlling for age, gender, and job category. Similarly, work settings that include gardens, walking paths, reflecting ponds, trees, and windows overlooking natural areas tend to enhance performance.
Some studies show that physical activity in cultivated settings — such as a crowded park — has fewer positive results than exercising in wild forest environments. Other studies have found that our connectedness to nature, rather than mere exposure to natural environments, are keys to experiencing benefits from green exercise.
While more research is needed, experts agree that we can all benefit from any type of physical activity in any outdoor setting.
Some studies suggest that engaging in just five minutes of green exercise can yield benefits, such as improved mood and self-esteem. However, other studies show that spending at least 120 minutes in nature per week leads to the most significant boost in our health and well-being. It doesn’t matter whether we go for a 2-hour chunk all at once or break it up into smaller daily segments — the benefits are the same.
Overall, the greater the time spent doing green exercise, the greater the benefits. Interestingly, one study suggests that these benefits increase even more if we’re exercising in the presence of water.
We don’t have to do a triathlon or marathon to enjoy exercise in nature. Any activity that gets our body moving — gardening, walking our dog, or even washing our car — can offer health benefits.
Here are some other activities that can serve as a green workout:
Keep in mind that it’s important to take some precautions before exercising outdoors. For instance, while the sun is beneficial, we should protect our skin with sunscreen. It’s also important to stay hydrated, so bring along a water bottle!
Green exercise offers a number of physical and mental health benefits, from improving our mood to helping us feel more calm and relaxed. It may even help us exercise more! While a single session outdoors can yield benefits, we’ll likely experience a greater sense of health and well-being the more regularly we exercise outdoors. So, go outside and get moving! You might be surprised at how good you feel afterwards.
If you’re looking to improve your health and well-being, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional health.
Ever noticed how good you feel after being outside around trees, a garden, or the ocean? Maybe you had a tough day at work, but a walk through a park gave you a renewed perspective. Or maybe you hiked a trail around a pond and felt reinvigorated.
This isn’t just in your head: a growing amount of research confirms that exercising in nature elevates our mood and enhances our well-being. In this post, we’ll explore green exercise and why being physically active in the great outdoors — also known as green fitness — is so therapeutic. What are the benefits of outdoor exercise? And what are some great green workouts we can start with? Let’s dive in!
Green exercise is any form of physical activity that takes place in nature or natural environments. This includes urban green spaces like city parks and campuses maintained by people or in natural green spaces with minimal human upkeep.
Green exercise — or outdoor exercise — includes a variety of activities, such as running through the forest, walking through a neighborhood park, gardening, horse riding, hiking a mountain, biking a trail, or even flying kites. Other examples include yoga on the beach, paddle-boarding, kayaking or canoeing, rollerblading, rock climbing, pickleball, golf, tennis, or even just playing outside with children.
Truly, any sort of physical activity outside qualifies as green exercise.
Connecting with nature is vital for our health and well-being. In fact, researchers hypothesize that because our hunter-gatherer ancestors existed for thousands of years in outdoor environments, we have an innate connection with nature.
The problem is that our modern lifestyle isn’t conducive to spending much time outdoors: we spend most of our lives indoors, glued to computers, phones, or TV screens. Some city planners are recognizing this, and they’re starting to put more emphasis on creating functional green spaces.
Green exercise is one way we can start reconnecting with nature — and a growing body of research suggests it provides numerous physical and psychological benefits. Let’s take a closer look at some of them:
Studies have demonstrated the connection between exercise and improved mood, as well as nature and improved mood. When these two are combined, the mood-boosting effects are even more powerful.
Whenever we exercise, our body releases feel-good neurotransmitters called endorphins. These chemicals give us that natural “high” and make us feel less stressed. Similarly, when we’re out in nature, our body releases endorphins that interact with the opiate receptors in our brain. This can help reduce the perception of pain and increase our sense of well-being.
Studies show that compared to indoor walking, outdoor walking creates greater improvements in mood, revitalization, positive engagement, and enjoyment. Similarly, outdoor exercisers rate their sessions as more restorative compared to those who work out indoors.
Furthermore, exposure to natural sunlight combined with physical activity is thought to increase our body’s serotonin levels, which can improve our well-being and happiness. A deficiency in serotonin is often linked to depression, anxiety, fatigue, and impaired cognitive function.
Overall, research shows that physical activity in natural landscapes can improve mental health by reducing levels of stress and anxiety — and may even improve symptoms of depression. Interestingly, some studies show that for those struggling with mental disorders, green exercise is particularly beneficial in improving their mood and self-esteem.
Experts have found a clear link between exercise and stress reduction, and nature and stress reduction. When the two are combined, we’re getting a double dose of wellness.
Multiple studies show that green exercise is incredibly effective at reducing stress. This is largely because green exercise reduces our body’s stress hormones — such as cortisol and adrenaline — helping us feel calmer.
Interestingly, this has even been found among children: one study found that children in outdoor classes with higher levels of physical activity experience a sharper decline of cortisol compared to children in a regular school setting.
Another benefit of green fitness is improved quantity and quality of sleep. Multiple studies have concluded that exercising in nature can lead to longer, better sleep at night.
Interestingly, sunlight plays a particularly important role in helping us sleep. Our body’s internal clock follows the sun, making us feel awake during the daytime and sleepy at night. Although artificial lights can mimic natural light, direct sunlight has 200 times the intensity of office lights in a closed room. Sunlight thus affects our circadian rhythm much more than electric light.
Exposure to sunlight through green exercise can improve our sleep by helping us feel more tired at night, shortening the time it takes to fall asleep, and improving the overall quality of our rest. Plus, the vitamin D we receive from sunlight is good for our overall health, contributing to stronger bones and muscles.
Outdoor exercise can also give our immune system a boost, helping it function more efficiently. If we live in a completely sterile environment, our immune system can lose its ability to recognize what is and isn’t dangerous. When this occurs, it might target any microorganism it comes across, which can lead to chronic inflammation.
Being exposed to benign microorganisms found in nature can help prepare it for more serious infections.
Green exercise and green fitness help us breathe better and lower our risk of respiratory concerns. Indoor concentrations of air pollutants are often two to five times higher than outdoor concentrations.
Air pollution can trigger allergies, asthma, and other respiratory diseases. However, a study found that people with more exposure to greenery in their neighborhoods were 34% less likely to die from respiratory diseases compared to those with the least greenery.
While the freshest air is typically in places with high air circulation — such as in an open field or on top of a mountain — we can still reap the benefits in a city park or garden.
Another benefit of outdoor exercise is that it enhances mindfulness or present-moment awareness. Our modern world is full of stimuli — from flashing screens to vibrating phones — competing for our attention. This ongoing overstimulation can increase our stress levels, even if we don’t realize it.
Nature, on the other hand, provides a mental and emotional refuge. The natural world offers a variety of sights, sounds, smells, and sensations that help calm our mind and body, such as bird songs or the scents of flowers .
Research shows that exercising in nature helps us feel more relaxed and focused, especially when we take time to notice our surroundings. We can do this more easily with slow-paced, contemplative activities, such as hiking in the woods or kayaking on a lake.
Green exercise might also boost our motivation to exercise in the future. Studies reveal that people who incorporate outdoor exercise into their fitness regimen have better adherence to their exercise routine. This is partly because outdoor exercise offers a nice change of pace from gyms and makes physical activity more interesting. Being outside also makes it easier to socialize, as we may converse with different people along the way without the distraction of electronics.
Furthermore, natural landscapes provide us with more interesting things to view. The visual distraction decreases our rate of perceived exertion, allowing us to train longer and harder. Completing a long, challenging hike, trail run, or bike ride leaves us craving more!
So, what about virtual nature — immersing ourselves in photographs, video, or soundscapes of the natural world? While it may help improve our mood, representations of nature can’t completely replace actual outdoor exercise.
Research suggests that it may not simply be the sights and sounds of nature that boost our mood. It’s the full combination of nature's sights, sounds, smells, and textures that affect our state of mind more strongly than a virtual replica.
Even so, viewing videos of nature scenes, having indoor foliage or flowers, seeing nature through a hospital room window, or simply having green classroom walls can boost physical and mental well-being.
Interestingly, studies show that natural elements in the workplace enhance job satisfaction and performance, in addition to mental health. For instance, office workers with a view of trees report significantly less job stress and higher job satisfaction — even after controlling for age, gender, and job category. Similarly, work settings that include gardens, walking paths, reflecting ponds, trees, and windows overlooking natural areas tend to enhance performance.
Some studies show that physical activity in cultivated settings — such as a crowded park — has fewer positive results than exercising in wild forest environments. Other studies have found that our connectedness to nature, rather than mere exposure to natural environments, are keys to experiencing benefits from green exercise.
While more research is needed, experts agree that we can all benefit from any type of physical activity in any outdoor setting.
Some studies suggest that engaging in just five minutes of green exercise can yield benefits, such as improved mood and self-esteem. However, other studies show that spending at least 120 minutes in nature per week leads to the most significant boost in our health and well-being. It doesn’t matter whether we go for a 2-hour chunk all at once or break it up into smaller daily segments — the benefits are the same.
Overall, the greater the time spent doing green exercise, the greater the benefits. Interestingly, one study suggests that these benefits increase even more if we’re exercising in the presence of water.
We don’t have to do a triathlon or marathon to enjoy exercise in nature. Any activity that gets our body moving — gardening, walking our dog, or even washing our car — can offer health benefits.
Here are some other activities that can serve as a green workout:
Keep in mind that it’s important to take some precautions before exercising outdoors. For instance, while the sun is beneficial, we should protect our skin with sunscreen. It’s also important to stay hydrated, so bring along a water bottle!
Green exercise offers a number of physical and mental health benefits, from improving our mood to helping us feel more calm and relaxed. It may even help us exercise more! While a single session outdoors can yield benefits, we’ll likely experience a greater sense of health and well-being the more regularly we exercise outdoors. So, go outside and get moving! You might be surprised at how good you feel afterwards.
If you’re looking to improve your health and well-being, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional health.
Are you wondering how to help an alcoholic friend or family member? Learn several ways to be supportive of their path to recovery and optimal living.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Alcohol addiction is one of the most common substance use disorders worldwide. In the U.S. alone, a 2021 survey estimated that 29.5 million people 12 years and older had an alcohol use disorder (AUD) in the previous year. Difficulties such as relationship issues, economic uncertainties, and excessive work demands push more and more people to use alcohol as a coping mechanism.
While some people struggle with binge drinking or gray area drinking, others become addicted and unable to function in their everyday lives. Knowing someone who is struggling with addiction can be challenging. We often don’t know how to help an alcoholic loved one, especially when they don’t want help. But knowing how to deal with an alcoholic friend or family member is essential to getting them on the road to recovery.
Let’s explore the underpinnings of alcohol addiction and recovery, the health risks involved, and how to help an alcoholic loved one. Then, let’s also look at support groups for families of addicts that can help us feel less alone.
Addiction involves a hijacking of the brain's reward system. Alcohol stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. This release reinforces alcohol consumption by associating drinking with happiness and relaxation.
However, as consumption continues, the brain's chemistry adapts. The brain dampens its dopamine response, leading to tolerance — a state in which more alcohol is required to achieve the same euphoric effect. Concurrently, other neurotransmitter systems such as glutamate and GABA, which are crucial for brain function and mood regulation, are thrown off balance, impacting cognition, decision making, and emotions.
But the story of addiction doesn't stop at neurobiology. The psychological landscape is equally complex. People often turn to alcohol as a refuge from distressing psychological states. Stressful life events, persistent anxiety, and depressive disorders can push us towards the numbing effects of alcohol. This maladaptive coping strategy creates a vicious cycle in which someone drinks to alleviate psychological pain, but the drinking behavior ultimately exacerbates that pain.
Complicating matters further, societal stigmas surrounding addiction often lead to shame and isolation, which can discourage struggling people from seeking help. This stigma can perpetuate a sense of hopelessness and perpetuate the cycle of addiction.
Understanding this struggle is essential to knowing how to help an alcoholic loved one. Addiction is not a lack of willpower; it’s a tangled interplay between altered brain mechanisms and the psychological need to escape discomfort. Effective help, therefore, must address both the biological and psychological facets of addiction. Education can foster empathy, reduce stigma, and lead to more effective support strategies for those battling with alcohol addiction.
Alcohol addiction, also known as alcohol use disorder (AUD), has profound physical and mental health impacts.
Physically, chronic alcohol consumption wreaks havoc on almost every organ system. The liver, responsible for metabolizing alcohol, is particularly at risk. Several conditions may result from alcohol addiction, ranging from alcoholic fatty liver to the more severe alcoholic hepatitis and cirrhosis, a permanent scarring that impedes liver function. Alcohol also increases the risk of developing certain cancers, including those of the liver, breast, mouth, throat, esophagus, and colon.
The cardiovascular system also takes a major hit. Alcohol abuse is associated with hypertension, cardiomyopathy, and arrhythmias. Moreover, alcohol can lead to pancreatitis, a painful and potentially dangerous condition. Excessive alcohol use also compromises the immune system, increasing our susceptibility to infections and impeding our recovery from illness and wounds.
Alcohol addiction alters brain chemistry, affecting neurotransmitters responsible for mood regulation. This often results in — or exacerbates — mental health issues such as depression, anxiety, and in severe cases, psychosis. Cognitive functions, including memory, attention, and decision making, can be impaired, sometimes irreversibly. This is seen in Wernicke-Korsakoff syndrome, a debilitating disorder characterized by severe amnesia and confabulation.
Furthermore, alcohol has a significant impact on sleep. Excessive drinking disrupts sleep patterns and diminishes sleep quality, which exacerbates existing mental health problems. The social consequences of addiction, such as relationship breakdowns, job loss, and financial problems, can further compound mental health challenges, leading to a vicious cycle of escalating addiction and deteriorating mental health.
Overcoming alcohol addiction is a multifaceted process involving a blend of therapy, medication, and social support, each addressing different elements of the condition.
Therapy, particularly cognitive-behavioral therapy (CBT), is a cornerstone in treating alcohol addiction. CBT is based on the premise that learning processes play a critical role in developing maladaptive behavioral patterns such as alcohol abuse. Through CBT, people learn to recognize and change detrimental thought patterns and behaviors. They develop skills to cope with drinking triggers and alcohol-free techniques to manage stress. Research indicates that CBT can significantly reduce the frequency and quantity of alcohol consumption, and it’s particularly effective when combined with other treatments.
Medications also play a crucial role in treatment. The U.S. Food and Drug Administration (FDA) has approved medications to treat alcohol dependence. For instance, naltrexone can reduce alcohol cravings and the pleasure derived from drinking. Acamprosate helps maintain abstinence by reducing long-term withdrawal symptoms such as insomnia, anxiety, and restlessness. Disulfiram discourages drinking by causing an unpleasant reaction when someone drinks alcohol. These medications can be particularly effective when used as part of a broader therapeutic strategy that includes behavioral treatments.
Social support, whether through formal support groups or informal support from family and friends, is key in helping an alcoholic loved one. This support provides a network of people who understand the challenges of addiction and/or offer encouragement and accountability. The social aspect of addiction support groups can reduce feelings of isolation and help build a supportive community, which is essential for long-term recovery. Having friends and family to lean on can remind a person how valued they are and that they don’t have to go through their struggles alone.
Each of these elements — therapy, medication, and social support — addresses a different aspect of addiction. Therapy retrains the brain; medication can mitigate the physiological drive to drink; and social support creates a reinforcing community of encouragement and accountability. Together, they form a comprehensive treatment approach that addresses the multifaceted nature of alcohol addiction.
Integrating these approaches increases the likelihood of successful recovery. By providing both the internal tools for psychological resilience and the external resources of medical and community support, people struggling with alcohol addiction are better equipped to navigate the path to sobriety.
Navigating the turbulent waters of alcohol addiction can be even more challenging when our loved one is resistant to help with addiction. Some people grappling with alcohol use disorder may not recognize the severity of their situation or the potential for recovery. This denial or unwillingness is a common and natural defense mechanism, a facet of the disorder itself that seeks to preserve the status quo of drinking behavior.
Helping an alcoholic who doesn’t want help requires patience and a nuanced approach. Research suggests that confrontation is less effective and can even be detrimental. Instead, strategies such as motivational interviewing — a nonconfrontational technique aimed at eliciting behavioral change by helping people explore and resolve ambivalence — show promise. They involve empathy, examining the discrepancy between the person’s goals and their current behavior, assuming a calm demeanor, and reminding the person what they’re capable of.
The journey is complex, but consistent, nonjudgmental support provides so much hope. Encouraging our loved one to engage in related but indirect support mechanisms, such as community activities or therapy for co-occurring issues like depression or anxiety, can sometimes open pathways to addressing the alcohol addiction itself. Ultimately, respecting the person’s autonomy while subtly fostering a supportive environment may light the first spark of willingness to seek help.
When dealing with an alcoholic in your life, it’s essential to proceed with compassion and open-mindedness. We want to show the other person that we’re here to help, not to blame.
If you have an alcoholic loved one, take the following steps to guide them on their road to recovery.
It’s essential to care for our own mental health as we support our loved one with addiction. Support groups for families of addicts can be lifelines in difficult times and encouraging places to celebrate victories. There are many options available:
While the road to recovery is rarely straight, it’s navigated best with support, patience, and unwavering love. Each step taken towards sobriety, no matter how small, is a victory in the quest for a healthier life.
It can be frustrating to figure out how to support an alcoholic who doesn’t want help, especially if it’s a loved one. But educating ourselves on the nature of their disease and taking a compassionate approach makes a world of difference. Remember that there are myriad resources out there — and recovery is possible.
Alcohol addiction is one of the most common substance use disorders worldwide. In the U.S. alone, a 2021 survey estimated that 29.5 million people 12 years and older had an alcohol use disorder (AUD) in the previous year. Difficulties such as relationship issues, economic uncertainties, and excessive work demands push more and more people to use alcohol as a coping mechanism.
While some people struggle with binge drinking or gray area drinking, others become addicted and unable to function in their everyday lives. Knowing someone who is struggling with addiction can be challenging. We often don’t know how to help an alcoholic loved one, especially when they don’t want help. But knowing how to deal with an alcoholic friend or family member is essential to getting them on the road to recovery.
Let’s explore the underpinnings of alcohol addiction and recovery, the health risks involved, and how to help an alcoholic loved one. Then, let’s also look at support groups for families of addicts that can help us feel less alone.
Addiction involves a hijacking of the brain's reward system. Alcohol stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. This release reinforces alcohol consumption by associating drinking with happiness and relaxation.
However, as consumption continues, the brain's chemistry adapts. The brain dampens its dopamine response, leading to tolerance — a state in which more alcohol is required to achieve the same euphoric effect. Concurrently, other neurotransmitter systems such as glutamate and GABA, which are crucial for brain function and mood regulation, are thrown off balance, impacting cognition, decision making, and emotions.
But the story of addiction doesn't stop at neurobiology. The psychological landscape is equally complex. People often turn to alcohol as a refuge from distressing psychological states. Stressful life events, persistent anxiety, and depressive disorders can push us towards the numbing effects of alcohol. This maladaptive coping strategy creates a vicious cycle in which someone drinks to alleviate psychological pain, but the drinking behavior ultimately exacerbates that pain.
Complicating matters further, societal stigmas surrounding addiction often lead to shame and isolation, which can discourage struggling people from seeking help. This stigma can perpetuate a sense of hopelessness and perpetuate the cycle of addiction.
Understanding this struggle is essential to knowing how to help an alcoholic loved one. Addiction is not a lack of willpower; it’s a tangled interplay between altered brain mechanisms and the psychological need to escape discomfort. Effective help, therefore, must address both the biological and psychological facets of addiction. Education can foster empathy, reduce stigma, and lead to more effective support strategies for those battling with alcohol addiction.
Alcohol addiction, also known as alcohol use disorder (AUD), has profound physical and mental health impacts.
Physically, chronic alcohol consumption wreaks havoc on almost every organ system. The liver, responsible for metabolizing alcohol, is particularly at risk. Several conditions may result from alcohol addiction, ranging from alcoholic fatty liver to the more severe alcoholic hepatitis and cirrhosis, a permanent scarring that impedes liver function. Alcohol also increases the risk of developing certain cancers, including those of the liver, breast, mouth, throat, esophagus, and colon.
The cardiovascular system also takes a major hit. Alcohol abuse is associated with hypertension, cardiomyopathy, and arrhythmias. Moreover, alcohol can lead to pancreatitis, a painful and potentially dangerous condition. Excessive alcohol use also compromises the immune system, increasing our susceptibility to infections and impeding our recovery from illness and wounds.
Alcohol addiction alters brain chemistry, affecting neurotransmitters responsible for mood regulation. This often results in — or exacerbates — mental health issues such as depression, anxiety, and in severe cases, psychosis. Cognitive functions, including memory, attention, and decision making, can be impaired, sometimes irreversibly. This is seen in Wernicke-Korsakoff syndrome, a debilitating disorder characterized by severe amnesia and confabulation.
Furthermore, alcohol has a significant impact on sleep. Excessive drinking disrupts sleep patterns and diminishes sleep quality, which exacerbates existing mental health problems. The social consequences of addiction, such as relationship breakdowns, job loss, and financial problems, can further compound mental health challenges, leading to a vicious cycle of escalating addiction and deteriorating mental health.
Overcoming alcohol addiction is a multifaceted process involving a blend of therapy, medication, and social support, each addressing different elements of the condition.
Therapy, particularly cognitive-behavioral therapy (CBT), is a cornerstone in treating alcohol addiction. CBT is based on the premise that learning processes play a critical role in developing maladaptive behavioral patterns such as alcohol abuse. Through CBT, people learn to recognize and change detrimental thought patterns and behaviors. They develop skills to cope with drinking triggers and alcohol-free techniques to manage stress. Research indicates that CBT can significantly reduce the frequency and quantity of alcohol consumption, and it’s particularly effective when combined with other treatments.
Medications also play a crucial role in treatment. The U.S. Food and Drug Administration (FDA) has approved medications to treat alcohol dependence. For instance, naltrexone can reduce alcohol cravings and the pleasure derived from drinking. Acamprosate helps maintain abstinence by reducing long-term withdrawal symptoms such as insomnia, anxiety, and restlessness. Disulfiram discourages drinking by causing an unpleasant reaction when someone drinks alcohol. These medications can be particularly effective when used as part of a broader therapeutic strategy that includes behavioral treatments.
Social support, whether through formal support groups or informal support from family and friends, is key in helping an alcoholic loved one. This support provides a network of people who understand the challenges of addiction and/or offer encouragement and accountability. The social aspect of addiction support groups can reduce feelings of isolation and help build a supportive community, which is essential for long-term recovery. Having friends and family to lean on can remind a person how valued they are and that they don’t have to go through their struggles alone.
Each of these elements — therapy, medication, and social support — addresses a different aspect of addiction. Therapy retrains the brain; medication can mitigate the physiological drive to drink; and social support creates a reinforcing community of encouragement and accountability. Together, they form a comprehensive treatment approach that addresses the multifaceted nature of alcohol addiction.
Integrating these approaches increases the likelihood of successful recovery. By providing both the internal tools for psychological resilience and the external resources of medical and community support, people struggling with alcohol addiction are better equipped to navigate the path to sobriety.
Navigating the turbulent waters of alcohol addiction can be even more challenging when our loved one is resistant to help with addiction. Some people grappling with alcohol use disorder may not recognize the severity of their situation or the potential for recovery. This denial or unwillingness is a common and natural defense mechanism, a facet of the disorder itself that seeks to preserve the status quo of drinking behavior.
Helping an alcoholic who doesn’t want help requires patience and a nuanced approach. Research suggests that confrontation is less effective and can even be detrimental. Instead, strategies such as motivational interviewing — a nonconfrontational technique aimed at eliciting behavioral change by helping people explore and resolve ambivalence — show promise. They involve empathy, examining the discrepancy between the person’s goals and their current behavior, assuming a calm demeanor, and reminding the person what they’re capable of.
The journey is complex, but consistent, nonjudgmental support provides so much hope. Encouraging our loved one to engage in related but indirect support mechanisms, such as community activities or therapy for co-occurring issues like depression or anxiety, can sometimes open pathways to addressing the alcohol addiction itself. Ultimately, respecting the person’s autonomy while subtly fostering a supportive environment may light the first spark of willingness to seek help.
When dealing with an alcoholic in your life, it’s essential to proceed with compassion and open-mindedness. We want to show the other person that we’re here to help, not to blame.
If you have an alcoholic loved one, take the following steps to guide them on their road to recovery.
It’s essential to care for our own mental health as we support our loved one with addiction. Support groups for families of addicts can be lifelines in difficult times and encouraging places to celebrate victories. There are many options available:
While the road to recovery is rarely straight, it’s navigated best with support, patience, and unwavering love. Each step taken towards sobriety, no matter how small, is a victory in the quest for a healthier life.
It can be frustrating to figure out how to support an alcoholic who doesn’t want help, especially if it’s a loved one. But educating ourselves on the nature of their disease and taking a compassionate approach makes a world of difference. Remember that there are myriad resources out there — and recovery is possible.
