Diaphragmatic breathing benefits aren't just hype! This transformative technique promotes relaxation, bolsters lung function, and combats daily stressors.
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!
Elena is a high-achieving lawyer who has always unwound with a glass of white wine at the end of a long day in court. She knows she can find better ways to relax, but the wine has become so habitual that she doesn’t even know where else to look. Then, a health seminar introduces her to the power of diaphragmatic breathing. Though initially skeptical, Elena decides to give it a shot. Within weeks, she finds herself reaching less for the wine bottle and more for a quiet corner to breathe. She feels the benefits of diaphragmatic breathing so strongly that she tells her friends and colleagues about it, prompting many to explore this transformative exercise.
It's interesting how the most basic actions in life, such as breathing, often carry the most profound benefits for our well-being.
At its core, diaphragmatic breathing contrasts with the short, quick breaths many of us adopt, especially during times of distress. Shallow breathing taps into only a fraction of our lung capacity, often leading to quicker fatigue and a sense of breathlessness. Diaphragmatic breathing, on the other hand, invites us to engage the diaphragm fully. This powerhouse of a muscle is delicately positioned below the lungs and plays a pivotal role in our respiratory health.
When we activate the diaphragm, we give our lungs the space they crave (and typically miss out on throughout the day). Such expansion equips the lungs to accommodate more air, and, therefore, more oxygen. Oxygen, as we well know, is the molecule that every cell in our body requires. It's the fuel that drives myriad physiological processes, ensuring we remain energetic and free from disease.
The benefits of diaphragmatic breathing also lie in its facilitation of waste elimination. As we take deeper exhalations, we get rid of more carbon dioxide, which is a byproduct of cellular metabolism. This meticulous balance—more oxygen in, more waste out—ensures our body functions optimally.
Beyond the evident respiratory perks, the diaphragmatic technique can bring about profound changes in the neurological realm. One of the beneficiaries of this breathing style is the vagus nerve.
The vagus nerve is the longest cranial nerve, threading its path from the brain through the neck and into the abdomen. It's an integral component of the parasympathetic nervous system, often labeled as the "rest and digest" system. While our sympathetic nervous system gears us for "fight or flight," its parasympathetic counterpart urges us to relax, rejuvenate, and restore.
Diaphragmatic breathing's role as a catalyst in this process is crucial. As we engage in deep, rhythmic breaths, we massage the organs, especially the digestive tract, where the vagus nerve is densely present. This gentle massage excites the vagus nerve, amplifying its signals. And one of the predominant messages it relays? Calm down!
Lehrer and Gevirtz (2014) elaborated on this phenomenon, showcasing how vagus nerve stimulation through practices like diaphragmatic breathing can significantly downregulate stress responses. When the vagus nerve fires up, it nudges the body to release acetylcholine, a neurotransmitter that dampens the frantic activity of our sympathetic nervous system. The result? A significant drop in heart rate, smoother digestion, and an enveloping sense of serenity.
By choosing to shift from shallow breaths to deep, diaphragmatic ones, we can activate our body's inherent calming mechanism. We signal to our body that all is well, allowing it to transition from a state of high alert to one of tranquility. With every deep breath, we combat stress, anxiety, and unease, replacing them with calm, clarity, and centeredness. And this natural remedy can be harnessed anytime, anywhere.
In today’s society, the allure of alcohol as a stress-reliever is undeniable. A glass of wine after a tiring day, a cold beer amidst a heated argument, or a shot of whiskey to drown our sorrows are all familiar scenarios. However, these seemingly benign acts, when repeated, can foster a dependence on alcohol to get through stress and challenging times And while alcohol might promise immediate relief, its aftereffects can amplify the very stressors we sought to evade. Interrupted sleep cycles, worsened anxiety, and even bouts of depression can all result due to excessive alcohol consumption.
Thankfully, diaphragmatic breathing can be a successful antidote when practiced regularly.
Cravings, especially as we first set out to change our drinking habits, can be overpowering. The intense need for a drink can cloud our judgment and reignite old patterns. Yet, the act of drawing a deep, diaphragmatic breath can serve as a powerful interrupter.
When faced with a craving, we can steer our mind away from the immediate desire by engaging the diaphragm and indulging in a series of deep breaths. This diversion isn’t just psychological. There's a physiological mechanism at play as well. As we discussed, diaphragmatic breathing stimulates the parasympathetic nervous system, which is our body's natural relaxation response. Within moments, the heightened state of craving can subside, replaced by a sense of centered calmness. We can think of diaphragmatic breathing as hitting our internal reset button, offering the brain a chance to reconsider our choices.
Enhanced Lung Capacity
Unlike shallow chest breathing, diaphragmatic breathing delves deep, making efficient use of the lungs' entire capacity. As we persistently engage in this technique, our lungs become accustomed to fuller expansions and contractions. This habitual deep breathing ensures that a more significant volume of fresh air enters the lungs, facilitating optimal gas exchange, which is an essential function of life.
Optimal Oxygenation
Each cell in our body relies on oxygen for fuel. By boosting our lung capacity, diaphragmatic breathing ensures that a rich supply of oxygen permeates every corner of our body. Cellular activity amplifies as a consequence of this enhanced oxygenation. The mitochondria, our cellular powerhouses, can produce more energy (in the form of ATP), resulting in an overall sense of vitality. This manifests as improved endurance, sustained stamina, and a consistent energy pool to draw from throughout the day.
Sharper Cognition
Our brain, despite accounting for just 2% of our body weight, consumes about 20% of the oxygen we breathe. Thus, it's evident that optimal brain function is closely tied to efficient oxygenation. As diaphragmatic breathing improves oxygen supply, it directly benefits cognitive processes, resulting in enhanced focus, sharper memory recall, quicker problem-solving skills, and a heightened ability to concentrate. Furthermore, this enriched oxygen supply also serves as a protective factor, potentially warding off cognitive decline as we age.
Stronger Immune Response
A well-oxygenated body provides an ideal environment for the immune system to thrive. Improved oxygenation aids in the efficient production and function of white blood cells, our body's primary defense mechanism against infections and foreign invaders. Additionally, a regular deep-breathing practice can also stimulate the lymphatic system, responsible for detoxifying the body and purging out waste products. This combination of enhanced defense and detoxification equips the body to better resist diseases and ensures a quicker recovery when we do fall ill.
Better Posture
At a glance, it might seem odd to associate breathing with posture. Yet, the two are intricately linked. Diaphragmatic breathing demands that the spine remains in a neutral, erect position to facilitate unrestricted movement of the diaphragm. Over time, as we practice this form of breathing, the body begins to naturally adopt a straighter stance. This habitual erect posture counters the all-too-common slouch that stems from prolonged sitting and screen time.
This posture refinement isn't merely cosmetic. A straight spine ensures that intervertebral discs, the cushioning pads between spinal bones, experience minimal undue pressure. It also optimizes nerve function, as the spinal cord remains unhindered. Furthermore, an erect posture promotes efficient organ function as it prevents the crowding of abdominal organs, allowing them to operate without constraints.
In an era where quick fixes and instant gratifications dominate our landscape, diaphragmatic breathing is an age-old practice that promises. It's not a fancy meditation technique or an intricate yoga posture. It's simply about harnessing the power of our breath, a natural function we’ve been performing since birth but often overlooked.Here’s how we can make the most of this technique:
We don’t need to be in a quiet yoga studio in order to experience the benefits of diaphragmatic breathing. It’s a technique that serves us well in any circumstance. Here are a few ways to take advantage of it in daily life:
Reducing our alcohol intake, especially alcohol consumption has been a long-standing coping mechanism, is incredibly challenging. The road will be riddled with temptations, setbacks, and moments of self-doubt. Yet, amidst this journey, tools like diaphragmatic breathing emerge as powerful allies. They remind us of the innate strengths we possess, strengths that lie just a breath away.
As more people embrace this technique, they don't merely swap a bottle for a breath; they exchange a fleeting escape for lasting peace. And in this trade, the real victor is holistic health, mindfulness, and the promise of a life lived fully, one breath at a time.
Elena is a high-achieving lawyer who has always unwound with a glass of white wine at the end of a long day in court. She knows she can find better ways to relax, but the wine has become so habitual that she doesn’t even know where else to look. Then, a health seminar introduces her to the power of diaphragmatic breathing. Though initially skeptical, Elena decides to give it a shot. Within weeks, she finds herself reaching less for the wine bottle and more for a quiet corner to breathe. She feels the benefits of diaphragmatic breathing so strongly that she tells her friends and colleagues about it, prompting many to explore this transformative exercise.
It's interesting how the most basic actions in life, such as breathing, often carry the most profound benefits for our well-being.
At its core, diaphragmatic breathing contrasts with the short, quick breaths many of us adopt, especially during times of distress. Shallow breathing taps into only a fraction of our lung capacity, often leading to quicker fatigue and a sense of breathlessness. Diaphragmatic breathing, on the other hand, invites us to engage the diaphragm fully. This powerhouse of a muscle is delicately positioned below the lungs and plays a pivotal role in our respiratory health.
When we activate the diaphragm, we give our lungs the space they crave (and typically miss out on throughout the day). Such expansion equips the lungs to accommodate more air, and, therefore, more oxygen. Oxygen, as we well know, is the molecule that every cell in our body requires. It's the fuel that drives myriad physiological processes, ensuring we remain energetic and free from disease.
The benefits of diaphragmatic breathing also lie in its facilitation of waste elimination. As we take deeper exhalations, we get rid of more carbon dioxide, which is a byproduct of cellular metabolism. This meticulous balance—more oxygen in, more waste out—ensures our body functions optimally.
Beyond the evident respiratory perks, the diaphragmatic technique can bring about profound changes in the neurological realm. One of the beneficiaries of this breathing style is the vagus nerve.
The vagus nerve is the longest cranial nerve, threading its path from the brain through the neck and into the abdomen. It's an integral component of the parasympathetic nervous system, often labeled as the "rest and digest" system. While our sympathetic nervous system gears us for "fight or flight," its parasympathetic counterpart urges us to relax, rejuvenate, and restore.
Diaphragmatic breathing's role as a catalyst in this process is crucial. As we engage in deep, rhythmic breaths, we massage the organs, especially the digestive tract, where the vagus nerve is densely present. This gentle massage excites the vagus nerve, amplifying its signals. And one of the predominant messages it relays? Calm down!
Lehrer and Gevirtz (2014) elaborated on this phenomenon, showcasing how vagus nerve stimulation through practices like diaphragmatic breathing can significantly downregulate stress responses. When the vagus nerve fires up, it nudges the body to release acetylcholine, a neurotransmitter that dampens the frantic activity of our sympathetic nervous system. The result? A significant drop in heart rate, smoother digestion, and an enveloping sense of serenity.
By choosing to shift from shallow breaths to deep, diaphragmatic ones, we can activate our body's inherent calming mechanism. We signal to our body that all is well, allowing it to transition from a state of high alert to one of tranquility. With every deep breath, we combat stress, anxiety, and unease, replacing them with calm, clarity, and centeredness. And this natural remedy can be harnessed anytime, anywhere.
In today’s society, the allure of alcohol as a stress-reliever is undeniable. A glass of wine after a tiring day, a cold beer amidst a heated argument, or a shot of whiskey to drown our sorrows are all familiar scenarios. However, these seemingly benign acts, when repeated, can foster a dependence on alcohol to get through stress and challenging times And while alcohol might promise immediate relief, its aftereffects can amplify the very stressors we sought to evade. Interrupted sleep cycles, worsened anxiety, and even bouts of depression can all result due to excessive alcohol consumption.
Thankfully, diaphragmatic breathing can be a successful antidote when practiced regularly.
Cravings, especially as we first set out to change our drinking habits, can be overpowering. The intense need for a drink can cloud our judgment and reignite old patterns. Yet, the act of drawing a deep, diaphragmatic breath can serve as a powerful interrupter.
When faced with a craving, we can steer our mind away from the immediate desire by engaging the diaphragm and indulging in a series of deep breaths. This diversion isn’t just psychological. There's a physiological mechanism at play as well. As we discussed, diaphragmatic breathing stimulates the parasympathetic nervous system, which is our body's natural relaxation response. Within moments, the heightened state of craving can subside, replaced by a sense of centered calmness. We can think of diaphragmatic breathing as hitting our internal reset button, offering the brain a chance to reconsider our choices.
Enhanced Lung Capacity
Unlike shallow chest breathing, diaphragmatic breathing delves deep, making efficient use of the lungs' entire capacity. As we persistently engage in this technique, our lungs become accustomed to fuller expansions and contractions. This habitual deep breathing ensures that a more significant volume of fresh air enters the lungs, facilitating optimal gas exchange, which is an essential function of life.
Optimal Oxygenation
Each cell in our body relies on oxygen for fuel. By boosting our lung capacity, diaphragmatic breathing ensures that a rich supply of oxygen permeates every corner of our body. Cellular activity amplifies as a consequence of this enhanced oxygenation. The mitochondria, our cellular powerhouses, can produce more energy (in the form of ATP), resulting in an overall sense of vitality. This manifests as improved endurance, sustained stamina, and a consistent energy pool to draw from throughout the day.
Sharper Cognition
Our brain, despite accounting for just 2% of our body weight, consumes about 20% of the oxygen we breathe. Thus, it's evident that optimal brain function is closely tied to efficient oxygenation. As diaphragmatic breathing improves oxygen supply, it directly benefits cognitive processes, resulting in enhanced focus, sharper memory recall, quicker problem-solving skills, and a heightened ability to concentrate. Furthermore, this enriched oxygen supply also serves as a protective factor, potentially warding off cognitive decline as we age.
Stronger Immune Response
A well-oxygenated body provides an ideal environment for the immune system to thrive. Improved oxygenation aids in the efficient production and function of white blood cells, our body's primary defense mechanism against infections and foreign invaders. Additionally, a regular deep-breathing practice can also stimulate the lymphatic system, responsible for detoxifying the body and purging out waste products. This combination of enhanced defense and detoxification equips the body to better resist diseases and ensures a quicker recovery when we do fall ill.
Better Posture
At a glance, it might seem odd to associate breathing with posture. Yet, the two are intricately linked. Diaphragmatic breathing demands that the spine remains in a neutral, erect position to facilitate unrestricted movement of the diaphragm. Over time, as we practice this form of breathing, the body begins to naturally adopt a straighter stance. This habitual erect posture counters the all-too-common slouch that stems from prolonged sitting and screen time.
This posture refinement isn't merely cosmetic. A straight spine ensures that intervertebral discs, the cushioning pads between spinal bones, experience minimal undue pressure. It also optimizes nerve function, as the spinal cord remains unhindered. Furthermore, an erect posture promotes efficient organ function as it prevents the crowding of abdominal organs, allowing them to operate without constraints.
In an era where quick fixes and instant gratifications dominate our landscape, diaphragmatic breathing is an age-old practice that promises. It's not a fancy meditation technique or an intricate yoga posture. It's simply about harnessing the power of our breath, a natural function we’ve been performing since birth but often overlooked.Here’s how we can make the most of this technique:
We don’t need to be in a quiet yoga studio in order to experience the benefits of diaphragmatic breathing. It’s a technique that serves us well in any circumstance. Here are a few ways to take advantage of it in daily life:
Reducing our alcohol intake, especially alcohol consumption has been a long-standing coping mechanism, is incredibly challenging. The road will be riddled with temptations, setbacks, and moments of self-doubt. Yet, amidst this journey, tools like diaphragmatic breathing emerge as powerful allies. They remind us of the innate strengths we possess, strengths that lie just a breath away.
As more people embrace this technique, they don't merely swap a bottle for a breath; they exchange a fleeting escape for lasting peace. And in this trade, the real victor is holistic health, mindfulness, and the promise of a life lived fully, one breath at a time.
DBT distress tolerance skills are game-changers in handling life's emotional waves. Dive into Emily's journey as she navigates social pressures and choices, using these skills to master her cravings.
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!
It's Friday evening, and Emily’s just showed up to her friend’s dinner party. As the bottle of Merlot makes its way around the table, Emily momentarily loses herself in thought. It's been a week since she committed to reducing her alcohol intake. Each passing day has tested her resolve, with cravings sneaking up on her in unexpected moments. Tonight, the challenge seems amplified by the need to fit in.
Yet, as the bottle approaches, Emily makes a conscious choice. She declines and instead pours herself a glass of sparkling water. While outwardly, it might seem like a simple gesture, Emily is internally navigating a sea of emotions and distressing thoughts. This is where her recently acquired DBT distress tolerance skills come into play. Relying on them, Emily manages to stay grounded, enjoying the evening while staying true to her commitment.
Understanding the complexities of human emotion and behavior has always been a central focus in psychology. Within this vast field, dialectical behavior therapy (DBT) emerges as a pioneering therapeutic approach, shedding light on how we deal with distressing situations.
To comprehend distress tolerance, it's essential to recognize DBT's roots. Dr. Marsha Linehan, in the late 1980s, developed DBT to address the specific needs of individuals diagnosed with borderline personality disorder (BPD) who often struggled with self-harm or suicidal tendencies. Her goal was to create a therapy that would enable these individuals to regulate their emotions, develop healthier relationships, and improve their overall quality of life.
However, as the efficacy of DBT became evident, therapists began to employ its techniques for a broader range of issues. Substance misuse, in particular, emerged as a field where DBT showed significant potential. The reason? Many parallels exist between the emotional turbulence often faced by those with BPD and the distressing triggers that can lead someone to misuse substances.
Distress tolerance, as a component of DBT, focuses primarily on building resilience and improving our capacity to withstand challenging situations without resorting to negative behaviors. Instead of trying to change or eliminate distressing feelings immediately, this approach emphasizes enduring them in a more adaptive and less destructive manner.
Let's consider the metaphor of an athlete training for a marathon. The runner doesn't begin by attempting the full 26.2 miles right away. Instead, they train incrementally, building stamina, muscle strength, and mental tenacity. Similarly, distress tolerance skills are like the "training regimen" for our emotional and psychological well-being, equipping us with tools to handle life's challenges.
Distress tolerance comes down to four things: distraction, self-soothing, improving the moment, and considering pros and cons. Let’s consider each of these factors:
In a world rife with unpredictable challenges, possessing the ability to tolerate distress is invaluable. Whether it’s dealing with the loss of a job, a breakup, or everyday stresses like traffic jams, these skills offer a framework to process emotions healthily.
For those of us changing our relationship with alcohol, the journey is often marred with triggers — social scenarios, personal setbacks, or even specific emotions. Each time we choose not to give in to the pull of the substance, we’re effectively flexing our "distress tolerance muscle." Over time, this repeated action strengthens our resilience, decreasing the alcohol’s allure.
The strength of distress tolerance skills lies not just in theory but in their palpable, transformative power. These skills aren’t just therapeutic techniques; they are tools of empowerment, transformation, and growth. Here are some of the biggest benefits.
Imagine resilience as a shield. The thicker and stronger this shield, the better we can deflect life’s challenges without crumbling. One of the most potent benefits of distress tolerance skills is the development of this emotional resilience.
For many of us struggling with our alcohol intake, there's a cyclic pattern: emotional distress leads to alcohol use as a coping mechanism, which results in short-term relief but long-term negative consequences, leading to more distress. Distress tolerance skills offer a way to break this harmful cycle. Here’s how:
When we consistently employ and succeed in using distress tolerance skills, there's a remarkable growth in self-confidence. This isn’t just anecdotal but rather is backed by countless research findings.
Alcohol, for many, is a double-edged sword. While it offers a temporary escape from distressing emotions or situations, its long-term implications on physical and mental health are undeniable. DBT's distress tolerance skills come to the forefront in this battle against alcohol reliance.
Navigating the stormy waters of distress can be challenging, but with the right techniques, it's possible to sail through with grace and fortitude. Here's a deeper dive into how we can hone these much-needed distress tolerance skills.
Putting pen to paper and visually seeing the repercussions of an impulsive decision can instill a pause, allowing time for reflection. This pause can be the critical difference between reacting impulsively and choosing a more balanced response.
Grab a pen and paper (or turn to the Notes section in your phone), and jot down a pros and cons list. This can steer you in the right direction and give you much-needed clarity in complex situations.
While life can present unpleasant situations, recognizing and accepting them without judgment can pave the way for more balanced reactions.
It’s crucial to differentiate between "acceptance" and "approval." Acceptance is about acknowledging the reality as it stands, even if it's not liked or approved. The less we fight against reality and instead focus on how we respond to the world around us, the more peace we will unlock.
In life, everyone encounters patches of distress and turmoil. But with tools like the DBT distress tolerance skills, navigating these patches becomes less about floundering and more about navigating with grace, understanding, and resilience. For every moment we seek solace in a glass of wine or a bottle of beer, imagine the transformative power of having an array of cognitive tools instead. A world where every challenge, every distressing moment, is met with strength, clarity, and hope. With DBT's techniques at our fingertips, not only is this possible, but it's a horizon gleaming with promise and potential.
It's Friday evening, and Emily’s just showed up to her friend’s dinner party. As the bottle of Merlot makes its way around the table, Emily momentarily loses herself in thought. It's been a week since she committed to reducing her alcohol intake. Each passing day has tested her resolve, with cravings sneaking up on her in unexpected moments. Tonight, the challenge seems amplified by the need to fit in.
Yet, as the bottle approaches, Emily makes a conscious choice. She declines and instead pours herself a glass of sparkling water. While outwardly, it might seem like a simple gesture, Emily is internally navigating a sea of emotions and distressing thoughts. This is where her recently acquired DBT distress tolerance skills come into play. Relying on them, Emily manages to stay grounded, enjoying the evening while staying true to her commitment.
Understanding the complexities of human emotion and behavior has always been a central focus in psychology. Within this vast field, dialectical behavior therapy (DBT) emerges as a pioneering therapeutic approach, shedding light on how we deal with distressing situations.
To comprehend distress tolerance, it's essential to recognize DBT's roots. Dr. Marsha Linehan, in the late 1980s, developed DBT to address the specific needs of individuals diagnosed with borderline personality disorder (BPD) who often struggled with self-harm or suicidal tendencies. Her goal was to create a therapy that would enable these individuals to regulate their emotions, develop healthier relationships, and improve their overall quality of life.
However, as the efficacy of DBT became evident, therapists began to employ its techniques for a broader range of issues. Substance misuse, in particular, emerged as a field where DBT showed significant potential. The reason? Many parallels exist between the emotional turbulence often faced by those with BPD and the distressing triggers that can lead someone to misuse substances.
Distress tolerance, as a component of DBT, focuses primarily on building resilience and improving our capacity to withstand challenging situations without resorting to negative behaviors. Instead of trying to change or eliminate distressing feelings immediately, this approach emphasizes enduring them in a more adaptive and less destructive manner.
Let's consider the metaphor of an athlete training for a marathon. The runner doesn't begin by attempting the full 26.2 miles right away. Instead, they train incrementally, building stamina, muscle strength, and mental tenacity. Similarly, distress tolerance skills are like the "training regimen" for our emotional and psychological well-being, equipping us with tools to handle life's challenges.
Distress tolerance comes down to four things: distraction, self-soothing, improving the moment, and considering pros and cons. Let’s consider each of these factors:
In a world rife with unpredictable challenges, possessing the ability to tolerate distress is invaluable. Whether it’s dealing with the loss of a job, a breakup, or everyday stresses like traffic jams, these skills offer a framework to process emotions healthily.
For those of us changing our relationship with alcohol, the journey is often marred with triggers — social scenarios, personal setbacks, or even specific emotions. Each time we choose not to give in to the pull of the substance, we’re effectively flexing our "distress tolerance muscle." Over time, this repeated action strengthens our resilience, decreasing the alcohol’s allure.
The strength of distress tolerance skills lies not just in theory but in their palpable, transformative power. These skills aren’t just therapeutic techniques; they are tools of empowerment, transformation, and growth. Here are some of the biggest benefits.
Imagine resilience as a shield. The thicker and stronger this shield, the better we can deflect life’s challenges without crumbling. One of the most potent benefits of distress tolerance skills is the development of this emotional resilience.
For many of us struggling with our alcohol intake, there's a cyclic pattern: emotional distress leads to alcohol use as a coping mechanism, which results in short-term relief but long-term negative consequences, leading to more distress. Distress tolerance skills offer a way to break this harmful cycle. Here’s how:
When we consistently employ and succeed in using distress tolerance skills, there's a remarkable growth in self-confidence. This isn’t just anecdotal but rather is backed by countless research findings.
Alcohol, for many, is a double-edged sword. While it offers a temporary escape from distressing emotions or situations, its long-term implications on physical and mental health are undeniable. DBT's distress tolerance skills come to the forefront in this battle against alcohol reliance.
Navigating the stormy waters of distress can be challenging, but with the right techniques, it's possible to sail through with grace and fortitude. Here's a deeper dive into how we can hone these much-needed distress tolerance skills.
Putting pen to paper and visually seeing the repercussions of an impulsive decision can instill a pause, allowing time for reflection. This pause can be the critical difference between reacting impulsively and choosing a more balanced response.
Grab a pen and paper (or turn to the Notes section in your phone), and jot down a pros and cons list. This can steer you in the right direction and give you much-needed clarity in complex situations.
While life can present unpleasant situations, recognizing and accepting them without judgment can pave the way for more balanced reactions.
It’s crucial to differentiate between "acceptance" and "approval." Acceptance is about acknowledging the reality as it stands, even if it's not liked or approved. The less we fight against reality and instead focus on how we respond to the world around us, the more peace we will unlock.
In life, everyone encounters patches of distress and turmoil. But with tools like the DBT distress tolerance skills, navigating these patches becomes less about floundering and more about navigating with grace, understanding, and resilience. For every moment we seek solace in a glass of wine or a bottle of beer, imagine the transformative power of having an array of cognitive tools instead. A world where every challenge, every distressing moment, is met with strength, clarity, and hope. With DBT's techniques at our fingertips, not only is this possible, but it's a horizon gleaming with promise and potential.
Ready to turn vulnerability into your superpower? Our latest blog unpacks the science behind embracing your authentic self for deeper connections and personal growth.
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!
Imagine standing in front of a room filled with people, gearing up to share a personal story. You feel your heart racing, palms sweaty, and that pit in your stomach feeling larger with every second. The thought of opening up, exposing your emotions, fears, and personal experiences to others feels daunting, right? But what if vulnerability is your superpower?
Understanding and embracing vulnerability can lead to authenticity, richer relationships, better self-awareness, and even more joy! Let's dive into what makes vulnerability so scary and how you can harness its power to enrich your life.
Our brain is wired for self-protection. From an evolutionary perspective, being part of a group was vital for our survival. Any act of vulnerability could lead to ostracization, and in turn, a greater chance of going without food, accidentally eating a poisonous plant we didn’t know about, or getting snatched up by a mountain lion on our way to find shelter.
As a result, when we're vulnerable, our brains naturally kick in with fear to "protect" us. The amygdala—our emotion center—gets alerted, sounding the alarms for potential danger in the form of the stress response. Cortisol rushes through our body as we find ourselves overcome by an urge to fight, flight, or freeze.
Today, with the immediate danger of mountain lions in the past and food delivery at our fingertips, the stakes have changed. Although we've come a long way since our hunter-gatherer days, remnants of this mindset persist: we’re still inclined to see vulnerability as a weakness and tend to be fearful of it. In reality, however, opening ourselves up to vulnerability is not only safe but beneficial, since it often leads to deeper connections, better understanding, and personal growth.
No discussion of vulnerability is complete without the mention of researcher and author Brené Brown, who has single-handedly transformed the way we look at vulnerability, courage, and belonging.
Brown has spent over two decades studying emotions and experiences that give meaning to our lives. And guess what? She found that vulnerability is NOT a weakness; it's actually a source of strength! By being vulnerable, we can form deeper connections, experience real joy, and live more authentic lives. Talk about turning things upside down!
For anyone who has ever felt the fear of being judged, the pain of not fitting in, or the desire to be more genuine in your relationships, Brené’s insights are pure gold. She has given one of the most-watched TED Talks ever (seriously, it’s that good). And if reading is more your thing, her books are like a warm blanket on a chilly night: comforting, enlightening, and filled with “Aha!” moments.
By pushing through the fear of being vulnerable, we can access a range of positive emotions and experiences that can enrich our lives. But how do we go about it?
1. Acknowledge Vulnerability and Reframe It as a Sign of Courage
Vulnerability can be mistaken for weakness because our ancient brain warns us against potential exclusion from the group. However, in the wise words of Brené Brown, "Vulnerability sounds like truth and feels like courage."
Why is being genuine, with all our quirks, imperfections, and emotions, an act of bravery? It defies the unnecessary facades and protective walls we often put up. Each time we choose to be authentic, we’re saying, "This is me, in all my raw and unfiltered glory!" (well, maybe not in those words). And that takes guts!
So, the next time vulnerability knocks on your door, remember: it's not a sign of weakness but an invitation to showcase your bravest, most genuine self.
2. Get Excited About Vulnerability as a Path to Self-Discovery
Every time we confront our fear of vulnerability, we're also tapping into a deeper understanding of ourselves. It's like looking into a mirror that reflects who we truly are: our desires, our fears, and our dreams. Let’s explore the transformative power of vulnerability and how it promotes self-awareness.
In the end, vulnerability is not just an emotional state. It's a teacher, a guide, and a tool. By allowing ourselves to be vulnerable, we don't just open ourselves up to potential pain, but to a treasure trove of self-awareness. So, get excited about the discoveries that await!
3. Focus on Vulnerability as a Gateway to Deeper Connections
Humans are inherently social creatures. Deep down, we crave connections, relationships, and understanding. When we shield ourselves from vulnerability, we're also distancing ourselves from the opportunity to connect deeply with others. By being vulnerable, we offer others a glimpse into our world, fostering understanding and empathy.
By seeing vulnerability as a gateway to meaningful relationships, we can start to overcome the fear associated with it. Here’s how:
Vulnerability and joy? They might seem like they're at opposite ends of the emotional spectrum.
Sure, vulnerability might bring up raw emotions, possible embarrassment, or even fear. But what if we approached vulnerability as a pathway straight to joy? After all, often our achievements are the result of facing and overcoming vulnerabilities. When we peel back the layers and stand authentically in our feelings, we open the door to rich, unguarded experiences that can fill us with joy!
In sum, vulnerability is like a prism, refracting life's experiences into vivid moments of joy. By embracing it, we're not just risking potential pain. We're also setting the stage for some of life's most treasured moments. It’s like turning up the volume on life; everything feels more intense, including joy.
Finally, let’s take a look at embracing vulnerability in a specific context of cutting back or quitting alcohol. For many, the choice to cut back or quit drinking is intertwined with personal vulnerabilities and the societal expectations that surround alcohol consumption.
For some, alcohol becomes a shield, a way to numb vulnerabilities or fit into certain social molds. It’s easy to reach for that glass of wine after a hard day, using it as an emotional crutch. Embracing vulnerability begins with recognizing these patterns. And here's the thing: acknowledging them is a part of the journey, and it pays off—big time.
Without alcohol as a buffer, we start rediscovering parts of ourselves that might have taken a backseat. This reconnection can be a beautiful, albeit sometimes overwhelming, process. It's the vulnerability in its purest form: meeting ourselves, with all our quirks and unmasked emotions.
As alcohol takes a lesser role, new rituals can make the road easier. Maybe it's a cup of herbal tea in the evening, a morning run, or journaling. These rituals, rooted in self-awareness and care, pave the way for a life where vulnerability is honored. And while it might seem like a challenging path, the rewards—clarity, better health, improved relationships, and a deeper understanding of ourselves—are profound and lasting.
Ready to embrace the power of vulnerability? Here are some ways to get started:
In the words of Brené Brown, “Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy — the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”
Embracing vulnerability might not be easy, but it sure is rewarding. Here's to deeper connections, more understanding, and living an authentic life, one vulnerable moment at a time!
Imagine standing in front of a room filled with people, gearing up to share a personal story. You feel your heart racing, palms sweaty, and that pit in your stomach feeling larger with every second. The thought of opening up, exposing your emotions, fears, and personal experiences to others feels daunting, right? But what if vulnerability is your superpower?
Understanding and embracing vulnerability can lead to authenticity, richer relationships, better self-awareness, and even more joy! Let's dive into what makes vulnerability so scary and how you can harness its power to enrich your life.
Our brain is wired for self-protection. From an evolutionary perspective, being part of a group was vital for our survival. Any act of vulnerability could lead to ostracization, and in turn, a greater chance of going without food, accidentally eating a poisonous plant we didn’t know about, or getting snatched up by a mountain lion on our way to find shelter.
As a result, when we're vulnerable, our brains naturally kick in with fear to "protect" us. The amygdala—our emotion center—gets alerted, sounding the alarms for potential danger in the form of the stress response. Cortisol rushes through our body as we find ourselves overcome by an urge to fight, flight, or freeze.
Today, with the immediate danger of mountain lions in the past and food delivery at our fingertips, the stakes have changed. Although we've come a long way since our hunter-gatherer days, remnants of this mindset persist: we’re still inclined to see vulnerability as a weakness and tend to be fearful of it. In reality, however, opening ourselves up to vulnerability is not only safe but beneficial, since it often leads to deeper connections, better understanding, and personal growth.
No discussion of vulnerability is complete without the mention of researcher and author Brené Brown, who has single-handedly transformed the way we look at vulnerability, courage, and belonging.
Brown has spent over two decades studying emotions and experiences that give meaning to our lives. And guess what? She found that vulnerability is NOT a weakness; it's actually a source of strength! By being vulnerable, we can form deeper connections, experience real joy, and live more authentic lives. Talk about turning things upside down!
For anyone who has ever felt the fear of being judged, the pain of not fitting in, or the desire to be more genuine in your relationships, Brené’s insights are pure gold. She has given one of the most-watched TED Talks ever (seriously, it’s that good). And if reading is more your thing, her books are like a warm blanket on a chilly night: comforting, enlightening, and filled with “Aha!” moments.
By pushing through the fear of being vulnerable, we can access a range of positive emotions and experiences that can enrich our lives. But how do we go about it?
1. Acknowledge Vulnerability and Reframe It as a Sign of Courage
Vulnerability can be mistaken for weakness because our ancient brain warns us against potential exclusion from the group. However, in the wise words of Brené Brown, "Vulnerability sounds like truth and feels like courage."
Why is being genuine, with all our quirks, imperfections, and emotions, an act of bravery? It defies the unnecessary facades and protective walls we often put up. Each time we choose to be authentic, we’re saying, "This is me, in all my raw and unfiltered glory!" (well, maybe not in those words). And that takes guts!
So, the next time vulnerability knocks on your door, remember: it's not a sign of weakness but an invitation to showcase your bravest, most genuine self.
2. Get Excited About Vulnerability as a Path to Self-Discovery
Every time we confront our fear of vulnerability, we're also tapping into a deeper understanding of ourselves. It's like looking into a mirror that reflects who we truly are: our desires, our fears, and our dreams. Let’s explore the transformative power of vulnerability and how it promotes self-awareness.
In the end, vulnerability is not just an emotional state. It's a teacher, a guide, and a tool. By allowing ourselves to be vulnerable, we don't just open ourselves up to potential pain, but to a treasure trove of self-awareness. So, get excited about the discoveries that await!
3. Focus on Vulnerability as a Gateway to Deeper Connections
Humans are inherently social creatures. Deep down, we crave connections, relationships, and understanding. When we shield ourselves from vulnerability, we're also distancing ourselves from the opportunity to connect deeply with others. By being vulnerable, we offer others a glimpse into our world, fostering understanding and empathy.
By seeing vulnerability as a gateway to meaningful relationships, we can start to overcome the fear associated with it. Here’s how:
Vulnerability and joy? They might seem like they're at opposite ends of the emotional spectrum.
Sure, vulnerability might bring up raw emotions, possible embarrassment, or even fear. But what if we approached vulnerability as a pathway straight to joy? After all, often our achievements are the result of facing and overcoming vulnerabilities. When we peel back the layers and stand authentically in our feelings, we open the door to rich, unguarded experiences that can fill us with joy!
In sum, vulnerability is like a prism, refracting life's experiences into vivid moments of joy. By embracing it, we're not just risking potential pain. We're also setting the stage for some of life's most treasured moments. It’s like turning up the volume on life; everything feels more intense, including joy.
Finally, let’s take a look at embracing vulnerability in a specific context of cutting back or quitting alcohol. For many, the choice to cut back or quit drinking is intertwined with personal vulnerabilities and the societal expectations that surround alcohol consumption.
For some, alcohol becomes a shield, a way to numb vulnerabilities or fit into certain social molds. It’s easy to reach for that glass of wine after a hard day, using it as an emotional crutch. Embracing vulnerability begins with recognizing these patterns. And here's the thing: acknowledging them is a part of the journey, and it pays off—big time.
Without alcohol as a buffer, we start rediscovering parts of ourselves that might have taken a backseat. This reconnection can be a beautiful, albeit sometimes overwhelming, process. It's the vulnerability in its purest form: meeting ourselves, with all our quirks and unmasked emotions.
As alcohol takes a lesser role, new rituals can make the road easier. Maybe it's a cup of herbal tea in the evening, a morning run, or journaling. These rituals, rooted in self-awareness and care, pave the way for a life where vulnerability is honored. And while it might seem like a challenging path, the rewards—clarity, better health, improved relationships, and a deeper understanding of ourselves—are profound and lasting.
Ready to embrace the power of vulnerability? Here are some ways to get started:
In the words of Brené Brown, “Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy — the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”
Embracing vulnerability might not be easy, but it sure is rewarding. Here's to deeper connections, more understanding, and living an authentic life, one vulnerable moment at a time!
Ready to reframe your relationship with alcohol through the power of CBT? Discover the science, the story, and the steps in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In the words of motivational speaker Billy Alsbrooks, “Our lives are the fruit of our most consistent thought patterns.”
While it seems as though we do what we do because our external environment drives us to do so, in reality all behaviors originate in the mind. And while we assume that what our mind tells us is objectively true or in alignment with our core values and experiences, this isn’t always the case: our thoughts are susceptible to neurological “glitches” — habitual patterns that lead us into the murky waters of self-sabotage.
If you're new to the therapeutic world, CBT might just sound like another acronym. However, there’s a wealth of resources behind it! CBT is a form of talk therapy designed to help people become aware of and change negative thought patterns and behaviors. It's grounded in the idea that our thoughts, feelings, and behaviors are interconnected, and that by changing negative thought patterns, we can alter our feelings and behaviors. And yes, this includes behaviors related to alcohol misuse!
CBT evolved from years of scientific thought and research. Here's a quick timeline of its development:
Fast forward to today, and CBT is widely respected, practiced, and recommended worldwide for treating anxiety, depression, PTSD, substance misuse, and even sleep disturbances.
CBT is typically a short-term, goal-oriented therapy focused on solving current challenges through a structured approach. While other therapies involve deep dives into our past, CBT is more about understanding the here and now.
At the heart of CBT is the belief that our thoughts, feelings, and behaviors are deeply interconnected. If we can identify and adjust harmful thought patterns, we can influence our feelings and actions. CBT helps us rewire our thoughts by changing the way we respond to them.
While the specifics can vary based on individual needs, typical CBT sessions might include the following:
By the 1990s, multiple studies showcased CBT's efficacy in treating alcohol misuse. It wasn’t just about quitting but also about understanding the "why" behind the drink. This was groundbreaking — it meant that we could learn to recognize situations or emotions that led to drinking and develop healthier coping strategies to use instead.
Today, CBT is one of the most frequently recommended therapies for alcohol misuse, with countless success stories and research-backed results. It's a trusted ally for many on their journey to healthier drinking habits. Here’s what makes this method especially effective in helping people cut back on alcohol or quit entirely:
Moreover, the nature of the CBT process itself is especially relevant to breaking free from alcohol. Here’s why:
Within the realm of CBT, we often hear about “cognitive distortions” — biased perspectives we have about ourselves and the world. Think of them as little viruses of the mind, skewing our perceptions and leading us to decisions that might not be in our best interest.
So how does CBT come to the rescue? It helps us recognize these distortions and then challenge and replace them with more balanced thoughts — a practice that’s especially useful in overcoming alcohol misuse. Let’s briefly look at 10 common cognitive distortions:
As powerful as CBT is, there’s one potential drawback to keep in mind. CBT can sometimes become too “local,” missing the bigger picture of our relationship with alcohol. In other words, while taking a bubble bath as a distraction might do the trick at a given time, there’s more to our drinking patterns than coping with triggers.
While it’s great for addressing individual urges and patterns around drinking, it’s important to address why we’re having those urges in the first place by examining our subconscious beliefs about alcohol and what it does (or seems to do) for us.
For example, let’s say you ended up drinking at a party even though you weren’t planning to because you didn’t know anyone there and felt awkward. Later, when applying CBT to analyze the situation, you realized that being around strangers was the trigger and drinking was the behavior that helped you cope with the unease.
However, there’s a deeper cognitive trap behind this situation: the belief that alcohol helps us socialize. CBT does, in fact, have the tools to address this: the concept of limiting beliefs that drive cognitive distortions.
A limiting belief is sort of the trigger behind the trigger — a deeper structural element that drives the production of specific urges. We can use the knowledge of limiting beliefs to examine our overall relationship with alcohol (outside of the context of an immediate urge) to continue building a foundation for healing at a deeper level.
Here are a few “frequent flyers” when it comes to limiting beliefs around alcohol:
Finally, let's see how CBT compares with other popular therapies. There are many approaches out there, and choosing a therapeutic method isn't about which is "best" universally — rather, it’s important to find one that’s best suited for you and your needs.
CBT is structured, short-term, and goal-oriented. It focuses on present challenges and provides tangible tools to manage or alter negative thought patterns and behaviors.
Psychodynamic therapy delves deeper into past experiences, unconscious thoughts, and childhood memories to uncover patterns in behavior. It's usually longer-term and less structured than CBT.
CBT is about identifying and restructuring problematic thought patterns that lead to maladaptive behaviors.
Humanistic therapy focuses on self-exploration, fostering self-acceptance, and personal growth. It operates on the principle that everyone has innate potential and can find their path if given the right environment.
While it has a motivational “flavor,” CBT places a stronger emphasis on equipping people with the skills to change their behaviors.
Motivational interviewing specifically targets a person’s motivation to change by resolving ambivalence.
CBT is primarily individual-focused, even though group sessions exist.
Family therapy focuses on improving family dynamics and relationships and addresses how these dynamics contribute to individual behaviors and challenges.
Now here's the exciting part — some tangible steps to get you started:
In the words of life coach Rasheed Ogunlaru, “Peace of mind arrives the moment you come to peace with the contents of your mind.” CBT might be just the way to do that!
As you consider your next step, remember: your story is in your hands. And with CBT as a guide, you've got a science-backed technique to help rewrite those chapters. Dive into the world of CBT and watch as the narrative of alcohol in your life shifts, page by page!
In the words of motivational speaker Billy Alsbrooks, “Our lives are the fruit of our most consistent thought patterns.”
While it seems as though we do what we do because our external environment drives us to do so, in reality all behaviors originate in the mind. And while we assume that what our mind tells us is objectively true or in alignment with our core values and experiences, this isn’t always the case: our thoughts are susceptible to neurological “glitches” — habitual patterns that lead us into the murky waters of self-sabotage.
If you're new to the therapeutic world, CBT might just sound like another acronym. However, there’s a wealth of resources behind it! CBT is a form of talk therapy designed to help people become aware of and change negative thought patterns and behaviors. It's grounded in the idea that our thoughts, feelings, and behaviors are interconnected, and that by changing negative thought patterns, we can alter our feelings and behaviors. And yes, this includes behaviors related to alcohol misuse!
CBT evolved from years of scientific thought and research. Here's a quick timeline of its development:
Fast forward to today, and CBT is widely respected, practiced, and recommended worldwide for treating anxiety, depression, PTSD, substance misuse, and even sleep disturbances.
CBT is typically a short-term, goal-oriented therapy focused on solving current challenges through a structured approach. While other therapies involve deep dives into our past, CBT is more about understanding the here and now.
At the heart of CBT is the belief that our thoughts, feelings, and behaviors are deeply interconnected. If we can identify and adjust harmful thought patterns, we can influence our feelings and actions. CBT helps us rewire our thoughts by changing the way we respond to them.
While the specifics can vary based on individual needs, typical CBT sessions might include the following:
By the 1990s, multiple studies showcased CBT's efficacy in treating alcohol misuse. It wasn’t just about quitting but also about understanding the "why" behind the drink. This was groundbreaking — it meant that we could learn to recognize situations or emotions that led to drinking and develop healthier coping strategies to use instead.
Today, CBT is one of the most frequently recommended therapies for alcohol misuse, with countless success stories and research-backed results. It's a trusted ally for many on their journey to healthier drinking habits. Here’s what makes this method especially effective in helping people cut back on alcohol or quit entirely:
Moreover, the nature of the CBT process itself is especially relevant to breaking free from alcohol. Here’s why:
Within the realm of CBT, we often hear about “cognitive distortions” — biased perspectives we have about ourselves and the world. Think of them as little viruses of the mind, skewing our perceptions and leading us to decisions that might not be in our best interest.
So how does CBT come to the rescue? It helps us recognize these distortions and then challenge and replace them with more balanced thoughts — a practice that’s especially useful in overcoming alcohol misuse. Let’s briefly look at 10 common cognitive distortions:
As powerful as CBT is, there’s one potential drawback to keep in mind. CBT can sometimes become too “local,” missing the bigger picture of our relationship with alcohol. In other words, while taking a bubble bath as a distraction might do the trick at a given time, there’s more to our drinking patterns than coping with triggers.
While it’s great for addressing individual urges and patterns around drinking, it’s important to address why we’re having those urges in the first place by examining our subconscious beliefs about alcohol and what it does (or seems to do) for us.
For example, let’s say you ended up drinking at a party even though you weren’t planning to because you didn’t know anyone there and felt awkward. Later, when applying CBT to analyze the situation, you realized that being around strangers was the trigger and drinking was the behavior that helped you cope with the unease.
However, there’s a deeper cognitive trap behind this situation: the belief that alcohol helps us socialize. CBT does, in fact, have the tools to address this: the concept of limiting beliefs that drive cognitive distortions.
A limiting belief is sort of the trigger behind the trigger — a deeper structural element that drives the production of specific urges. We can use the knowledge of limiting beliefs to examine our overall relationship with alcohol (outside of the context of an immediate urge) to continue building a foundation for healing at a deeper level.
Here are a few “frequent flyers” when it comes to limiting beliefs around alcohol:
Finally, let's see how CBT compares with other popular therapies. There are many approaches out there, and choosing a therapeutic method isn't about which is "best" universally — rather, it’s important to find one that’s best suited for you and your needs.
CBT is structured, short-term, and goal-oriented. It focuses on present challenges and provides tangible tools to manage or alter negative thought patterns and behaviors.
Psychodynamic therapy delves deeper into past experiences, unconscious thoughts, and childhood memories to uncover patterns in behavior. It's usually longer-term and less structured than CBT.
CBT is about identifying and restructuring problematic thought patterns that lead to maladaptive behaviors.
Humanistic therapy focuses on self-exploration, fostering self-acceptance, and personal growth. It operates on the principle that everyone has innate potential and can find their path if given the right environment.
While it has a motivational “flavor,” CBT places a stronger emphasis on equipping people with the skills to change their behaviors.
Motivational interviewing specifically targets a person’s motivation to change by resolving ambivalence.
CBT is primarily individual-focused, even though group sessions exist.
Family therapy focuses on improving family dynamics and relationships and addresses how these dynamics contribute to individual behaviors and challenges.
Now here's the exciting part — some tangible steps to get you started:
In the words of life coach Rasheed Ogunlaru, “Peace of mind arrives the moment you come to peace with the contents of your mind.” CBT might be just the way to do that!
As you consider your next step, remember: your story is in your hands. And with CBT as a guide, you've got a science-backed technique to help rewrite those chapters. Dive into the world of CBT and watch as the narrative of alcohol in your life shifts, page by page!
Ever felt your brain hitting the brakes mid-task? Unravel the mystery of cognitive fatigue in our latest blog, and discover how the Pomodoro Technique can keep your mind in top gear!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In the world of productivity, there's a certain red tomato making some substantial waves. No, it's not the latest culinary trend — it's the Pomodoro Technique. If you haven't heard of it, you're in for a treat (though not the edible kind!).
The Pomodoro Technique, named after the Italian word for “tomato” in homage to its creator's tomato-shaped timer, is a productivity method designed to improve focus and efficiency. It’s based on dividing tasks into short, focused bursts of work (typically 25 minutes) followed by a 5-minute break. After completing four of these cycles, you treat yourself to a longer, 15-minute break. The idea is that regular breaks maximize productivity and maintain high levels of focus.
But is it all hype? Let’s dive into the juicy science behind this technique and explore its benefits.
Before we move deeper into the science and application of the Pomodoro Technique, let’s take a quick trip back in time to its roots. After all, understanding where it came from can add some appreciation to how it's used today!
In the late 1980s, a young university student named Francesco Cirillo was on the hunt for a way to manage his studies more effectively. Like many of us, he struggled with distractions and maintaining focus for extended periods.
Enter the tomato-shaped kitchen timer. Francesco began using this timer to track his study intervals, and just like that, the seeds of the Pomodoro Technique were sown. “Pomodoro” is the Italian word for tomato, and Francesco paid homage to his trusty timer by naming his technique after it. The process he refined involved concentrating on a task for 25 minutes, then taking a 5-minute break, with a longer pause after every four cycles.
Francesco found that this method not only boosted his study efficiency but also helped him understand his workflow and how long tasks took to complete. He would later hone and share his method with others, leading to the worldwide Pomodoro phenomenon we know today.
It's incredible to think that something as humble as a tomato timer could spark a global productivity movement!
Productivity is a fascinating subject in neuroscience. Our brain functions optimally when it can focus on a task without being overwhelmed by distractions. It’s constantly juggling between tasks, deciding which ones warrant our attention. Often, new or sudden stimuli are perceived as more urgent, even if they aren't truly important. This is an evolutionary feature — a new or sudden noise might indicate a threat.
The prefrontal cortex, responsible for decision-making and prioritizing, plays a central role here. When distracted, this region helps switch our attention from the current task to the source of distraction and then back again.
This process comes at a cost: every time we're distracted, it takes our brain some time (often around 25 minutes) to refocus on the original task fully. Constantly batting away distractions and returning to the main task can increase our cognitive load — the total amount of mental effort being used in the working memory. (Think of it as the number of "tabs" the brain has open at any given time.)
At the same time, it’s hard to keep our attention on one task for too long without experiencing cognitive fatigue, which can sabotage our productivity efforts. While cognitive load is about the amount of information being processed at a given time, cognitive fatigue relates to the brain's stamina over prolonged periods. It's the mental weariness or burnout that comes after intensive cognitive activity.
This is where the Pomodoro technique steps in. The short built-in breaks aren't just there for fun — they allow the brain to function at its best. By splitting tasks into 20-25 minute chunks, the Pomodoro Technique aligns well with our natural attention cycle, minimizing both cognitive load and cognitive fatigue.
Successfully completing a task or a “Pomodoro” can also trigger the release of dopamine, the neurotransmitter associated with feelings of pleasure, satisfaction, and motivation. This chemical messenger in our brain plays a massive role in our motivation, reward, and pleasure systems. But what does dopamine have to do with a tomato timer? Let's take a closer look.
When we achieve something — a major milestone like landing a new job or something smaller like completing a task — our brains release dopamine, giving us a feeling of reward. This system is nature's way of encouraging the behaviors essential for survival, but it's also the system that gets hijacked by addictive substances like alcohol (more on that later).
Here’s how the Pomodoro technique can help us harness the motivational power of dopamine:
Another aspect of the Pomodoro Technique that makes it especially effective is the “gamification” it brings to productivity. Gamification involves applying game mechanics and elements in non-gaming contexts.
Gamification transforms mundane tasks into game-like challenges complete with rewards, points, leaderboards, and levels, enhancing engagement, motivation, and behavior. And it works! But why?
When you think about it, the Pomodoro Technique already has elements of gamification embedded within its structure. By tapping into our intrinsic love for games and challenges, it offers a powerful way to boost motivation, engagement, and learning:
So that’s our little red friend, the Pomodoro. But what about the many other productivity techniques out there? How do they compare? Let's take a tour through some popular methods and see how they measure up to our tomato-based tactic.
How does it compare to Pomodoro? While both methods prioritize time management, time blocking provides a bird's-eye view of the day, helping us plan tasks around our natural energy levels and commitments. In contrast, the Pomodoro Technique focuses on the task at hand and the rhythm of work-break cycles.
How does it compare to Pomodoro? The Two-Minute Rule is great for quick tasks and can complement the Pomodoro Technique. Use it during a break or as a way to warm up before diving into a 25-minute focused session.
How does it compare to Pomodoro? The Eisenhower Box is more about task prioritization, while the Pomodoro Technique centers on execution. Combining the two can be powerful: prioritize with the Eisenhower Box, then tackle tasks using the Pomodoro method.
How does it compare to Pomodoro? Kanban is about workflow management. In contrast, Pomodoro focuses on individual productivity cycles. However, they can work in harmony. Visualize your tasks with Kanban and use the Pomodoro Technique to work through them.
While the Pomodoro Technique offers a structured approach to managing time and tasks, it's not a one-size-fits-all solution. Each productivity method has its strengths, depending on the situation and individual preference.
For those looking to optimize their day, combining aspects of different techniques can be a winning strategy. You might just find that a tomato timer and a Kanban board become your new dynamic duo in productivity!
Alcohol's impact on productivity isn't pretty. It can disturb our sleep patterns, cloud our cognitive abilities, and drain our motivation. Even occasional drinking sessions can lead to suboptimal brain performance in the following days. For someone trying to maximize their productivity, curbing or eliminating alcohol can be a game-changer. However, getting into a productive groove while on the quit or cutback journey can be a challenge. Here’s why:
Pomodoro to the rescue! Here’s how the trusty tomato can be our ally when we’re cutting back or eliminating alcohol from our lives altogether:
By incorporating the Pomodoro Technique into daily routines, people looking to cut back or quit alcohol can tap into a natural, healthy way of stimulating dopamine. Instead of seeking pleasure from alcohol, they derive it from consistent achievement and productivity.
Ready to give the Pomodoro Technique a whirl? Here's how to get started:
While the Pomodoro Technique might not be everyone's cup of tea (or bowl of spaghetti!), science suggests that it can be a powerful tool for boosting productivity. And it’s not just about time management or getting more done. The Pomodoro technique allows us to leverage our brain's chemistry to foster positive habits and feelings of accomplishment while enhancing our overall well-being. By aligning our tasks with the brain's reward system, we not only get more done but also build a healthier, more sustainable source of motivation and pleasure.
For those on a journey to reduce or quit alcohol, understanding and harnessing the dopamine factor can be transformative. Combining this technique with other wellness strategies can pave the way for clearer thinking, more energy, and a renewed zest for life.
In the world of productivity, there's a certain red tomato making some substantial waves. No, it's not the latest culinary trend — it's the Pomodoro Technique. If you haven't heard of it, you're in for a treat (though not the edible kind!).
The Pomodoro Technique, named after the Italian word for “tomato” in homage to its creator's tomato-shaped timer, is a productivity method designed to improve focus and efficiency. It’s based on dividing tasks into short, focused bursts of work (typically 25 minutes) followed by a 5-minute break. After completing four of these cycles, you treat yourself to a longer, 15-minute break. The idea is that regular breaks maximize productivity and maintain high levels of focus.
But is it all hype? Let’s dive into the juicy science behind this technique and explore its benefits.
Before we move deeper into the science and application of the Pomodoro Technique, let’s take a quick trip back in time to its roots. After all, understanding where it came from can add some appreciation to how it's used today!
In the late 1980s, a young university student named Francesco Cirillo was on the hunt for a way to manage his studies more effectively. Like many of us, he struggled with distractions and maintaining focus for extended periods.
Enter the tomato-shaped kitchen timer. Francesco began using this timer to track his study intervals, and just like that, the seeds of the Pomodoro Technique were sown. “Pomodoro” is the Italian word for tomato, and Francesco paid homage to his trusty timer by naming his technique after it. The process he refined involved concentrating on a task for 25 minutes, then taking a 5-minute break, with a longer pause after every four cycles.
Francesco found that this method not only boosted his study efficiency but also helped him understand his workflow and how long tasks took to complete. He would later hone and share his method with others, leading to the worldwide Pomodoro phenomenon we know today.
It's incredible to think that something as humble as a tomato timer could spark a global productivity movement!
Productivity is a fascinating subject in neuroscience. Our brain functions optimally when it can focus on a task without being overwhelmed by distractions. It’s constantly juggling between tasks, deciding which ones warrant our attention. Often, new or sudden stimuli are perceived as more urgent, even if they aren't truly important. This is an evolutionary feature — a new or sudden noise might indicate a threat.
The prefrontal cortex, responsible for decision-making and prioritizing, plays a central role here. When distracted, this region helps switch our attention from the current task to the source of distraction and then back again.
This process comes at a cost: every time we're distracted, it takes our brain some time (often around 25 minutes) to refocus on the original task fully. Constantly batting away distractions and returning to the main task can increase our cognitive load — the total amount of mental effort being used in the working memory. (Think of it as the number of "tabs" the brain has open at any given time.)
At the same time, it’s hard to keep our attention on one task for too long without experiencing cognitive fatigue, which can sabotage our productivity efforts. While cognitive load is about the amount of information being processed at a given time, cognitive fatigue relates to the brain's stamina over prolonged periods. It's the mental weariness or burnout that comes after intensive cognitive activity.
This is where the Pomodoro technique steps in. The short built-in breaks aren't just there for fun — they allow the brain to function at its best. By splitting tasks into 20-25 minute chunks, the Pomodoro Technique aligns well with our natural attention cycle, minimizing both cognitive load and cognitive fatigue.
Successfully completing a task or a “Pomodoro” can also trigger the release of dopamine, the neurotransmitter associated with feelings of pleasure, satisfaction, and motivation. This chemical messenger in our brain plays a massive role in our motivation, reward, and pleasure systems. But what does dopamine have to do with a tomato timer? Let's take a closer look.
When we achieve something — a major milestone like landing a new job or something smaller like completing a task — our brains release dopamine, giving us a feeling of reward. This system is nature's way of encouraging the behaviors essential for survival, but it's also the system that gets hijacked by addictive substances like alcohol (more on that later).
Here’s how the Pomodoro technique can help us harness the motivational power of dopamine:
Another aspect of the Pomodoro Technique that makes it especially effective is the “gamification” it brings to productivity. Gamification involves applying game mechanics and elements in non-gaming contexts.
Gamification transforms mundane tasks into game-like challenges complete with rewards, points, leaderboards, and levels, enhancing engagement, motivation, and behavior. And it works! But why?
When you think about it, the Pomodoro Technique already has elements of gamification embedded within its structure. By tapping into our intrinsic love for games and challenges, it offers a powerful way to boost motivation, engagement, and learning:
So that’s our little red friend, the Pomodoro. But what about the many other productivity techniques out there? How do they compare? Let's take a tour through some popular methods and see how they measure up to our tomato-based tactic.
How does it compare to Pomodoro? While both methods prioritize time management, time blocking provides a bird's-eye view of the day, helping us plan tasks around our natural energy levels and commitments. In contrast, the Pomodoro Technique focuses on the task at hand and the rhythm of work-break cycles.
How does it compare to Pomodoro? The Two-Minute Rule is great for quick tasks and can complement the Pomodoro Technique. Use it during a break or as a way to warm up before diving into a 25-minute focused session.
How does it compare to Pomodoro? The Eisenhower Box is more about task prioritization, while the Pomodoro Technique centers on execution. Combining the two can be powerful: prioritize with the Eisenhower Box, then tackle tasks using the Pomodoro method.
How does it compare to Pomodoro? Kanban is about workflow management. In contrast, Pomodoro focuses on individual productivity cycles. However, they can work in harmony. Visualize your tasks with Kanban and use the Pomodoro Technique to work through them.
While the Pomodoro Technique offers a structured approach to managing time and tasks, it's not a one-size-fits-all solution. Each productivity method has its strengths, depending on the situation and individual preference.
For those looking to optimize their day, combining aspects of different techniques can be a winning strategy. You might just find that a tomato timer and a Kanban board become your new dynamic duo in productivity!
Alcohol's impact on productivity isn't pretty. It can disturb our sleep patterns, cloud our cognitive abilities, and drain our motivation. Even occasional drinking sessions can lead to suboptimal brain performance in the following days. For someone trying to maximize their productivity, curbing or eliminating alcohol can be a game-changer. However, getting into a productive groove while on the quit or cutback journey can be a challenge. Here’s why:
Pomodoro to the rescue! Here’s how the trusty tomato can be our ally when we’re cutting back or eliminating alcohol from our lives altogether:
By incorporating the Pomodoro Technique into daily routines, people looking to cut back or quit alcohol can tap into a natural, healthy way of stimulating dopamine. Instead of seeking pleasure from alcohol, they derive it from consistent achievement and productivity.
Ready to give the Pomodoro Technique a whirl? Here's how to get started:
While the Pomodoro Technique might not be everyone's cup of tea (or bowl of spaghetti!), science suggests that it can be a powerful tool for boosting productivity. And it’s not just about time management or getting more done. The Pomodoro technique allows us to leverage our brain's chemistry to foster positive habits and feelings of accomplishment while enhancing our overall well-being. By aligning our tasks with the brain's reward system, we not only get more done but also build a healthier, more sustainable source of motivation and pleasure.
For those on a journey to reduce or quit alcohol, understanding and harnessing the dopamine factor can be transformative. Combining this technique with other wellness strategies can pave the way for clearer thinking, more energy, and a renewed zest for life.
Concerned your friend is drinking too much? Explore how to tell if a friend is struggling with alcohol use, how to talk to them about it, and what you can do to help.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You and your friend routinely get together. You usually meet at your favorite spot for dinner and have a drink or two. But lately, you’ve noticed some changes. Every time you get together, your friend is gulping down drinks. When you talk to them later in the week, they don’t seem to remember much of your conversation.
You’re starting to get concerned and want to be a good friend, but don’t know where or how to start. You don’t even know if you should start. Is this something they can manage on their own, or can you do something to help?
In this post, we’ll explore how to talk to a friend about their drinking (and how to confront an alcoholic). We’ll also offer tips for what we can do to help an alcoholic friend. Let’s dive in!
Sadly, for many people, drinking is an ordinary part of life. Alcohol’s effects vary widely from person to person, so it’s not always easy to tell if someone’s alcohol intake has crossed the line from responsible, social drinking to alcohol misuse.
While there’s no specific amount of alcohol that indicates someone is struggling with alcohol, certain signs indicate that they might need help. Here are some of them:
The bottom line? Educating ourselves on the warning signs and symptoms of alcohol misuse is an important first step in helping our friend. The more we know, the easier it is to spot problematic behaviors or patterns.
Talking to someone about their drinking is never easy. We might worry that bringing up our concerns will make our friend angry, defensive or lash out. What if they stop talking to us? These concerns are understandable and valid, as these are all common reactions.
However, our friend’s drinking will likely get worse unless we speak up. No matter how hard it is, it’s worth having a conversation. It might be uncomfortable in the short-term, but in the long-run, they’ll probably thank us. Here are some tips for having that conversation:
In addition to knowing what to do and say, it can help to know things to avoid when having a conversation with our friend about their drinking. Here are some tips:
If our friend agrees that they’re struggling with alcohol, but is unsure how to stop drinking, we can help them by discussing potential solutions:
Whichever treatment option your friend chooses, it’s important to support and encourage them. This might involve driving them to a treatment center or AA meeting. It could also mean helping them with daily errands or tasks, taking their dog or cat, or looking after their house while they’re in rehab or getting help.
Alcohol misuse is a serious problem that can significantly interfere with a loved one’s personal and professional life, health, and well-being. If we’re concerned about our friend’s drinking, the first thing we should do is educate ourselves on alcohol misuse and treatment options. Once we do this, we can have a discussion with them — at the right time and place — and express our concerns in a gentle, loving way. While we can’t make an alcoholic friend stop drinking, we can play a role in getting them the help they need.
If your friend or loved one is looking to cut back on their alcohol consumption, you can also encourage them to try Reframe. Although it isn’t a treatment for alcohol use disorder (AUD), our neuroscience-backed app has helped millions of people cut back on drinking gradually.
You and your friend routinely get together. You usually meet at your favorite spot for dinner and have a drink or two. But lately, you’ve noticed some changes. Every time you get together, your friend is gulping down drinks. When you talk to them later in the week, they don’t seem to remember much of your conversation.
You’re starting to get concerned and want to be a good friend, but don’t know where or how to start. You don’t even know if you should start. Is this something they can manage on their own, or can you do something to help?
In this post, we’ll explore how to talk to a friend about their drinking (and how to confront an alcoholic). We’ll also offer tips for what we can do to help an alcoholic friend. Let’s dive in!
Sadly, for many people, drinking is an ordinary part of life. Alcohol’s effects vary widely from person to person, so it’s not always easy to tell if someone’s alcohol intake has crossed the line from responsible, social drinking to alcohol misuse.
While there’s no specific amount of alcohol that indicates someone is struggling with alcohol, certain signs indicate that they might need help. Here are some of them:
The bottom line? Educating ourselves on the warning signs and symptoms of alcohol misuse is an important first step in helping our friend. The more we know, the easier it is to spot problematic behaviors or patterns.
Talking to someone about their drinking is never easy. We might worry that bringing up our concerns will make our friend angry, defensive or lash out. What if they stop talking to us? These concerns are understandable and valid, as these are all common reactions.
However, our friend’s drinking will likely get worse unless we speak up. No matter how hard it is, it’s worth having a conversation. It might be uncomfortable in the short-term, but in the long-run, they’ll probably thank us. Here are some tips for having that conversation:
In addition to knowing what to do and say, it can help to know things to avoid when having a conversation with our friend about their drinking. Here are some tips:
If our friend agrees that they’re struggling with alcohol, but is unsure how to stop drinking, we can help them by discussing potential solutions:
Whichever treatment option your friend chooses, it’s important to support and encourage them. This might involve driving them to a treatment center or AA meeting. It could also mean helping them with daily errands or tasks, taking their dog or cat, or looking after their house while they’re in rehab or getting help.
Alcohol misuse is a serious problem that can significantly interfere with a loved one’s personal and professional life, health, and well-being. If we’re concerned about our friend’s drinking, the first thing we should do is educate ourselves on alcohol misuse and treatment options. Once we do this, we can have a discussion with them — at the right time and place — and express our concerns in a gentle, loving way. While we can’t make an alcoholic friend stop drinking, we can play a role in getting them the help they need.
If your friend or loved one is looking to cut back on their alcohol consumption, you can also encourage them to try Reframe. Although it isn’t a treatment for alcohol use disorder (AUD), our neuroscience-backed app has helped millions of people cut back on drinking gradually.
Maslow's hierarchy of needs serves as a guide to understanding our inner motivations. Dive into each layer, from basic survival to self-actualization, and embrace a holistic journey to 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!
Jenna is swamped at her desk, her work demands piling up and a deadline fast approaching. Yet all she can think about is the growling in her stomach. Later, when lunch is done, she wonders about her friends' group chat buzzing with messages and if she's missing out. By evening, she contemplates her career path and wonders if she's making a mark in the world.
Jenna's journey through her day captures the essence of what the renowned psychologist Abraham Maslow identified as the hierarchy of human needs. Ranging from the basic to the profound, Maslow's hierarchy of needs explains why, at times, our immediate physical needs can overshadow deeper emotional or intellectual pursuits, and vice versa. What is the hierarchy of needs all about? Let’s find out!
Abraham Maslow, born in 1908 in Brooklyn, New York, stands out as one of the most influential psychologists of the 20th century. His early life, marked by academic struggles and experiences with anti-Semitism, eventually led him to immerse himself in the world of psychology. Maslow pursued his academic endeavors at the City College of New York and later at the University of Wisconsin, where he earned his Ph.D. in psychology in 1934.
On his professional journey, dotted with teaching stints and extensive research, Maslow gravitated towards understanding human potential and the nature of mental health. Rather than focusing on the pathology or what was "wrong" with people, as many of his contemporaries did, Maslow was more interested in understanding positive human qualities and the potential for growth. This emphasis on positive psychology set him apart.
The genesis of his renowned "hierarchy of needs" can be traced back to his dissatisfaction with the deterministic theories of his time. While Freud emphasized the darker aspects of psychology and behaviorism underscored external stimuli, Maslow believed in the innate human drive towards self-actualization — the desire to realize one's fullest potential. Maslow’s hierarchy, structured as a pyramid, detailed a progression of human needs, starting from the most basic physiological needs to the pinnacle: self-actualization.
Drawing inspiration from his observations, interactions with accomplished individuals, and insights from various cultures, Maslow formulated this hierarchy of needs. He posited that for higher needs to emerge and dominate behavior, the lower levels of needs must be sufficiently satisfied. His work, encapsulated in his book Motivation and Personality (1954), transformed the realm of psychology, laying the groundwork for humanistic psychology and challenging the prevailing paradigms.
Abraham Maslow’s visionary perspective reshaped the way we understand human motivation and potential, leaving an indelible mark on psychology.
Navigating the nuances of human behavior has always piqued our collective curiosity. Maslow's hierarchy of needs offers a valuable lens through which we can better understand our inherent motivations and desires. While the layers of the pyramid of needs might seem self-explanatory at first glance, a closer look reveals profound insights into the intricate realm of human existence.
The foundation of Maslow's hierarchy rests upon physiological needs, the elemental requirements for human survival:
Imagine trying to focus on a complex task with a growling stomach, or making a crucial life decision when sleep-deprived. It's nearly impossible! Like Jenna's overpowering lunchtime hunger, physiological needs, when unmet, dominate our attention, revealing their fundamental significance in the hierarchy.
Having satiated our immediate physiological needs, our quest for safety and security takes precedence. This layer goes beyond the obvious physical safety:
The prominence of safety needs underscores our innate desire for predictability and stability in an inherently unpredictable world.
We humans are social beings; we have an intrinsic yearning for meaningful connections. The third layer of the pyramid encapsulates this desire for social needs:
Like Jenna's instinct to check her buzzing group chat, our social needs manifest in myriad ways, from seeking companionship to fearing isolation.
Beyond the communal, we pivot to the self. Our esteem, both internal and external, centers around recognition and respect:
For people introspecting about career trajectories or life choices, the quest for esteem influences decisions and shapes life paths.
At the top of the pyramid is self-actualization, the highest form of personal fulfillment. It isn't about material gains but an internal journey:
Self-actualization is a lifelong journey, the quest to become the best version of ourselves. Only a lucky few truly succeed, but the journey itself is worth the effort.
Maslow's hierarchy depicts the multifaceted journey of human existence. Each layer, with its distinct needs, offers insights into the complexities of human behavior, motivations, and aspirations. By understanding and addressing each layer, we can embark on a path to fulfillment and well-being.
Juggling personal, professional, and social commitments can leave us in a tizzy. The days blend into weeks, and before we know it, we're caught up in routines without truly understanding the underpinnings of our actions, desires, and motivations. In times like this, Maslow's hierarchy serves not just as a theoretical construct, but as a tool to comprehend and enhance our life. Why is understanding this pyramid so beneficial? Let's dive into what the science says.
It's easy to drift through life without a sense of direction. Recognizing where we stand on Maslow's hierarchy of needs can give us clarity about our current state. Are we struggling with basic needs or seeking purpose and fulfillment? By pinpointing our position, we can be more attuned to our emotions, reactions, and desires, leading to enhanced self-awareness and, in turn, greater well-being.
When frustrated or unfulfilled, understanding Maslow’s hierarchy of needs can guide our approach to finding solutions. If we’re feeling disconnected and lonely, recognizing the need for love and belonging can pave the way for targeted actions, such as joining social groups or seeking counseling. With the hierarchy as a roadmap, our problem-solving becomes more structured, efficient, and effective.
A key facet of Maslow's pyramid revolves around interpersonal relationships, highlighting their significance. Once we understand the importance of connections in both the love and belonging and the esteem stages, we can prioritize building and maintaining healthy relationships. Recognizing that we're interconnected can foster empathy, understanding, and enhanced connections with others.
Evidence suggests that improving our relationships doesn’t only improve our emotional well-being: it also boosts our physical health. A 2017 study found that adequate social support has the potential to control blood sugar levels, improve cancer survival rates, and even reduce the risk of death from heart disease.
During transitions — from career changes to personal milestones — our position on the pyramid fluctuates. For example, someone who's recently retired might find themselves grappling with self-worth and purpose. Understanding and working with Maslow's hierarchy can make our transitions smoother and more meaningful.
How can a psychological theory impact productivity? Consider this: if we’re aware that our safety needs are unmet due to financial instability, we can take proactive steps to address them. If we’re aware that our self-worth isn’t what it could be, we can pursue mastery of a new skill or set out a goal and a path to achieving it. By meeting our needs at each level, we free up mental and emotional bandwidth, boosting productivity and motivation in other endeavors.
Physical health is undeniably essential — but mental and emotional well-being are equally crucial. By catering to our physiological needs, Maslow's hierarchy advocates for a holistic approach to health. Understanding and addressing each level ensures a balanced life, in which physical, emotional, and mental facets are given due attention, leading to a comprehensive sense of well-being.
One 2023 study actually found that individuals living with diabetes who conceptualized their situation through the hierarchy of needs had improved health outcomes.
Personal growth isn't a destination; it’s a continuous journey. The pinnacle of Maslow's hierarchy, self-actualization, underscores the importance of seeking purpose, creativity, and growth. As we evolve, our understanding of this stage might change, pushing us to explore new avenues, learn, and grow. With the pyramid as a guide, the journey of personal development becomes structured, purposeful, and fulfilling.
Navigating the intricacies of human motivation can feel like traversing a dense forest without a map. Fortunately, Maslow's hierarchy of needs offers a clear pathway to understanding and fulfilling our deepest desires and necessities. With this in mind, here's an action plan designed to guide you through each layer of the pyramid.
The journey begins at the physiological level, life’s essential building blocks.
The second layer revolves around safety, both immediate and long-term.
Humans are inherently social, and meaningful connections are crucial for our well-being.
Esteem isn't just about external validation; it’s also about internal acknowledgment.
Never stagnate! The world is a treasure trove of knowledge; find what interests you and pursue it.
True self-worth often stems from the value we bring to others.
Self-actualization is the pursuit of the soul, a relentless chase of passions and purposes.
The journey through Maslow's hierarchy is not linear; we may often find ourselves moving back and forth among the different tiers. Yet in this fluctuation lies a valuable lesson for those of us wanting to cut back on or quit alcohol. By understanding our present position within the pyramid and our intrinsic needs, we can pinpoint the triggers or voids that might drive us towards excessive drinking.
People often turn to alcohol when feeling disconnected or unfulfilled, which may indicate gaps in the belongingness or esteem layers of Maslow’s hierarchy. Recognizing these gaps provides an opportunity: instead of using alcohol as a temporary fix, we can address the underlying needs head-on. By seeking genuine connections, affirming our worth, or immersing ourselves in purposeful activities, we create an environment that supports our changing relationship with alcohol.
Progressing through the layers doesn't just signify self-actualization; it highlights the continuous growth and realizations encountered along the way. By intertwining Maslow’s insights with our alcohol moderation or sobriety goals, we’re not just climbing the pyramid; we're building a foundation for a balanced, mindful, and fulfilling life. The beauty of this journey lies in the conscious decisions and reflections that shape our path. In striving for holistic well-being, every step, realization, and choice made towards changing our relationship with alcohol becomes a testament to our evolving self-awareness and strength.
Jenna is swamped at her desk, her work demands piling up and a deadline fast approaching. Yet all she can think about is the growling in her stomach. Later, when lunch is done, she wonders about her friends' group chat buzzing with messages and if she's missing out. By evening, she contemplates her career path and wonders if she's making a mark in the world.
Jenna's journey through her day captures the essence of what the renowned psychologist Abraham Maslow identified as the hierarchy of human needs. Ranging from the basic to the profound, Maslow's hierarchy of needs explains why, at times, our immediate physical needs can overshadow deeper emotional or intellectual pursuits, and vice versa. What is the hierarchy of needs all about? Let’s find out!
Abraham Maslow, born in 1908 in Brooklyn, New York, stands out as one of the most influential psychologists of the 20th century. His early life, marked by academic struggles and experiences with anti-Semitism, eventually led him to immerse himself in the world of psychology. Maslow pursued his academic endeavors at the City College of New York and later at the University of Wisconsin, where he earned his Ph.D. in psychology in 1934.
On his professional journey, dotted with teaching stints and extensive research, Maslow gravitated towards understanding human potential and the nature of mental health. Rather than focusing on the pathology or what was "wrong" with people, as many of his contemporaries did, Maslow was more interested in understanding positive human qualities and the potential for growth. This emphasis on positive psychology set him apart.
The genesis of his renowned "hierarchy of needs" can be traced back to his dissatisfaction with the deterministic theories of his time. While Freud emphasized the darker aspects of psychology and behaviorism underscored external stimuli, Maslow believed in the innate human drive towards self-actualization — the desire to realize one's fullest potential. Maslow’s hierarchy, structured as a pyramid, detailed a progression of human needs, starting from the most basic physiological needs to the pinnacle: self-actualization.
Drawing inspiration from his observations, interactions with accomplished individuals, and insights from various cultures, Maslow formulated this hierarchy of needs. He posited that for higher needs to emerge and dominate behavior, the lower levels of needs must be sufficiently satisfied. His work, encapsulated in his book Motivation and Personality (1954), transformed the realm of psychology, laying the groundwork for humanistic psychology and challenging the prevailing paradigms.
Abraham Maslow’s visionary perspective reshaped the way we understand human motivation and potential, leaving an indelible mark on psychology.
Navigating the nuances of human behavior has always piqued our collective curiosity. Maslow's hierarchy of needs offers a valuable lens through which we can better understand our inherent motivations and desires. While the layers of the pyramid of needs might seem self-explanatory at first glance, a closer look reveals profound insights into the intricate realm of human existence.
The foundation of Maslow's hierarchy rests upon physiological needs, the elemental requirements for human survival:
Imagine trying to focus on a complex task with a growling stomach, or making a crucial life decision when sleep-deprived. It's nearly impossible! Like Jenna's overpowering lunchtime hunger, physiological needs, when unmet, dominate our attention, revealing their fundamental significance in the hierarchy.
Having satiated our immediate physiological needs, our quest for safety and security takes precedence. This layer goes beyond the obvious physical safety:
The prominence of safety needs underscores our innate desire for predictability and stability in an inherently unpredictable world.
We humans are social beings; we have an intrinsic yearning for meaningful connections. The third layer of the pyramid encapsulates this desire for social needs:
Like Jenna's instinct to check her buzzing group chat, our social needs manifest in myriad ways, from seeking companionship to fearing isolation.
Beyond the communal, we pivot to the self. Our esteem, both internal and external, centers around recognition and respect:
For people introspecting about career trajectories or life choices, the quest for esteem influences decisions and shapes life paths.
At the top of the pyramid is self-actualization, the highest form of personal fulfillment. It isn't about material gains but an internal journey:
Self-actualization is a lifelong journey, the quest to become the best version of ourselves. Only a lucky few truly succeed, but the journey itself is worth the effort.
Maslow's hierarchy depicts the multifaceted journey of human existence. Each layer, with its distinct needs, offers insights into the complexities of human behavior, motivations, and aspirations. By understanding and addressing each layer, we can embark on a path to fulfillment and well-being.
Juggling personal, professional, and social commitments can leave us in a tizzy. The days blend into weeks, and before we know it, we're caught up in routines without truly understanding the underpinnings of our actions, desires, and motivations. In times like this, Maslow's hierarchy serves not just as a theoretical construct, but as a tool to comprehend and enhance our life. Why is understanding this pyramid so beneficial? Let's dive into what the science says.
It's easy to drift through life without a sense of direction. Recognizing where we stand on Maslow's hierarchy of needs can give us clarity about our current state. Are we struggling with basic needs or seeking purpose and fulfillment? By pinpointing our position, we can be more attuned to our emotions, reactions, and desires, leading to enhanced self-awareness and, in turn, greater well-being.
When frustrated or unfulfilled, understanding Maslow’s hierarchy of needs can guide our approach to finding solutions. If we’re feeling disconnected and lonely, recognizing the need for love and belonging can pave the way for targeted actions, such as joining social groups or seeking counseling. With the hierarchy as a roadmap, our problem-solving becomes more structured, efficient, and effective.
A key facet of Maslow's pyramid revolves around interpersonal relationships, highlighting their significance. Once we understand the importance of connections in both the love and belonging and the esteem stages, we can prioritize building and maintaining healthy relationships. Recognizing that we're interconnected can foster empathy, understanding, and enhanced connections with others.
Evidence suggests that improving our relationships doesn’t only improve our emotional well-being: it also boosts our physical health. A 2017 study found that adequate social support has the potential to control blood sugar levels, improve cancer survival rates, and even reduce the risk of death from heart disease.
During transitions — from career changes to personal milestones — our position on the pyramid fluctuates. For example, someone who's recently retired might find themselves grappling with self-worth and purpose. Understanding and working with Maslow's hierarchy can make our transitions smoother and more meaningful.
How can a psychological theory impact productivity? Consider this: if we’re aware that our safety needs are unmet due to financial instability, we can take proactive steps to address them. If we’re aware that our self-worth isn’t what it could be, we can pursue mastery of a new skill or set out a goal and a path to achieving it. By meeting our needs at each level, we free up mental and emotional bandwidth, boosting productivity and motivation in other endeavors.
Physical health is undeniably essential — but mental and emotional well-being are equally crucial. By catering to our physiological needs, Maslow's hierarchy advocates for a holistic approach to health. Understanding and addressing each level ensures a balanced life, in which physical, emotional, and mental facets are given due attention, leading to a comprehensive sense of well-being.
One 2023 study actually found that individuals living with diabetes who conceptualized their situation through the hierarchy of needs had improved health outcomes.
Personal growth isn't a destination; it’s a continuous journey. The pinnacle of Maslow's hierarchy, self-actualization, underscores the importance of seeking purpose, creativity, and growth. As we evolve, our understanding of this stage might change, pushing us to explore new avenues, learn, and grow. With the pyramid as a guide, the journey of personal development becomes structured, purposeful, and fulfilling.
Navigating the intricacies of human motivation can feel like traversing a dense forest without a map. Fortunately, Maslow's hierarchy of needs offers a clear pathway to understanding and fulfilling our deepest desires and necessities. With this in mind, here's an action plan designed to guide you through each layer of the pyramid.
The journey begins at the physiological level, life’s essential building blocks.
The second layer revolves around safety, both immediate and long-term.
Humans are inherently social, and meaningful connections are crucial for our well-being.
Esteem isn't just about external validation; it’s also about internal acknowledgment.
Never stagnate! The world is a treasure trove of knowledge; find what interests you and pursue it.
True self-worth often stems from the value we bring to others.
Self-actualization is the pursuit of the soul, a relentless chase of passions and purposes.
The journey through Maslow's hierarchy is not linear; we may often find ourselves moving back and forth among the different tiers. Yet in this fluctuation lies a valuable lesson for those of us wanting to cut back on or quit alcohol. By understanding our present position within the pyramid and our intrinsic needs, we can pinpoint the triggers or voids that might drive us towards excessive drinking.
People often turn to alcohol when feeling disconnected or unfulfilled, which may indicate gaps in the belongingness or esteem layers of Maslow’s hierarchy. Recognizing these gaps provides an opportunity: instead of using alcohol as a temporary fix, we can address the underlying needs head-on. By seeking genuine connections, affirming our worth, or immersing ourselves in purposeful activities, we create an environment that supports our changing relationship with alcohol.
Progressing through the layers doesn't just signify self-actualization; it highlights the continuous growth and realizations encountered along the way. By intertwining Maslow’s insights with our alcohol moderation or sobriety goals, we’re not just climbing the pyramid; we're building a foundation for a balanced, mindful, and fulfilling life. The beauty of this journey lies in the conscious decisions and reflections that shape our path. In striving for holistic well-being, every step, realization, and choice made towards changing our relationship with alcohol becomes a testament to our evolving self-awareness and strength.
Does alcohol cause MS? And if we have MS, is it ok to drink alcohol? Find out in our latest blog.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re out to dinner on a Friday night with friends, laughter and enjoying some light conversation after a long work week. The waitress comes around to take your order and you’re about to ask for your usual — a glass of red wine — but you catch yourself: you’ve just been diagnosed with multiple sclerosis (MS). Is it okay to consume alcohol, or will it make your symptoms worse?
In this post, we’ll explore what multiple sclerosis (MS) is, how alcohol impacts people living with the condition, and offer tips on how to manage it. Let’s get started!
Multiple sclerosis (MS) is a chronic disease of the central nervous system that disrupts communication within the brain and spinal cord. It’s believed to be an autoimmune disorder — a condition in which the body attacks itself by mistake. But environmental factors, infectious agents such as viruses, and genetics can also play a role in the development of MS.
In MS, myelin — the fatty tissue that surrounds and protects nerve fibers — is destroyed in many areas of the brain and spinal cord. The loss of myelin forms scar tissue called “sclerosis.” When the nerves are damaged in this way, they can’t conduct electrical impulses to and from the brain. This interruption of communication signals causes unpredictable symptoms such as numbness, tingling, mood changes, memory problems, pain, and fatigue.
Signs and symptoms of MS vary widely between patients and depend on the location and severity of nerve fiber damage in the central nervous system. Some may have only mild, short-term symptoms, while others experience paralysis and lose their ability to see clearly, write, speak, or walk.
When it comes to the relationship between multiple sclerosis and alcohol, there’s a bit of conflicting evidence. Some studies show that alcohol can temporarily worsen symptoms of the condition, while others suggest it can calm an overactive immune system.
Because MS is a chronic inflammatory condition, scientists believe that it’s caused by an overactive immune system. Because of this, MS therapies often aim to suppress the immune response. Some studies discovered regular alcohol intake suppressed one aspect of immunity. However, there’s a lack of conclusive evidence, so scientists agree that more research needs to be done to determine whether alcohol can benefit people with MS.
What we know for sure, though, is that there are some potential negative consequences of drinking alcohol with MS. Here are some of them:
Okay, so what about a glass of red wine? We often hear that an occasional glass of red wine might be good for us due to its antioxidant properties. Is this true for people with MS?
Interestingly, a 2017 study found that people who consumed three glasses of red wine per week appeared to have lower levels of neurologic disability than those who consumed no alcohol. However, MRI scans also showed that those who drank red wine also had a higher volume of high-intensity lesions than those who didn’t drink red wine.
The bottom line? More research is needed, but we’re confident that abstaining from wine is better for our overall health than indulging in it. In fact, alcohol can increase our risk of other health conditions such as cardiovascular disease, stroke, and certain cancers, all which could make MS worse.
Here again, there’s a bit of conflicting evidence whether alcohol consumption is an environmental risk factor for MS. One study from 2006 showed that people who drank hard liquor daily had a 6.7-fold increased risk of MS. However, a larger 2014 study showed that people who reported moderate alcohol consumption had half the odds of developing MS compared to those who did not drink alcohol.
More recently, two studies found no significant association between drinking alcohol and developing MS. As such, there’s not enough conclusive evidence to say whether alcohol leads to an increased risk of developing the condition.
So, alcohol might not be the best drink of choice for people with MS. But some non-alcoholic drinks are beneficial:
Unfortunately, there is no cure for multiple sclerosis. Treatment usually involves controlling the condition and easing symptoms, but it depends on the stage of the disease and the person’s specific symptoms.
For instance, disease-modifying therapies (DMTs) are medicines that can help people with MS have fewer and less severe relapses. They’re taken as a pill, an injection, or an infusion.
Much of the immune response associated with MS occurs in the early stages of the disease. So aggressive treatment with these medications as early as possible can lower the relapse rate and slow the formation of new lesions.
However, DMTs aren’t suitable for everyone with MS. They’re only prescribed to people with relapsing-remitting MS or some people with primary or secondary progressive MS who have relapses.
Healthcare providers often work with neurologists, physiotherapists, speech or language therapists, and a number of other professionals to determine a personalized treatment plan.
Taking good care of our body — in addition to following a professionally-developed MS treatment plan — can help manage MS symptoms. Here are some tips:
Multiple sclerosis (MS) is a chronic disease of the central nervous system that can cause a variety of symptoms, such as muscle weakness, fatigue, poor coordination, numbness and tingling. While no studies link alcohol consumption to an increased risk of developing MS, alcohol can worsen common MS symptoms like imbalance and lack of coordination. Healthier drinking alternatives include water, coffee, and green tea. In addition to receiving professional medical treatment, people with MS can benefit from eating a healthy diet, exercising their body and brain, and practicing stress management techniques.
If you’re struggling to control your alcohol intake, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and become healthier, stronger, and happier in the process.
You’re out to dinner on a Friday night with friends, laughter and enjoying some light conversation after a long work week. The waitress comes around to take your order and you’re about to ask for your usual — a glass of red wine — but you catch yourself: you’ve just been diagnosed with multiple sclerosis (MS). Is it okay to consume alcohol, or will it make your symptoms worse?
In this post, we’ll explore what multiple sclerosis (MS) is, how alcohol impacts people living with the condition, and offer tips on how to manage it. Let’s get started!
Multiple sclerosis (MS) is a chronic disease of the central nervous system that disrupts communication within the brain and spinal cord. It’s believed to be an autoimmune disorder — a condition in which the body attacks itself by mistake. But environmental factors, infectious agents such as viruses, and genetics can also play a role in the development of MS.
In MS, myelin — the fatty tissue that surrounds and protects nerve fibers — is destroyed in many areas of the brain and spinal cord. The loss of myelin forms scar tissue called “sclerosis.” When the nerves are damaged in this way, they can’t conduct electrical impulses to and from the brain. This interruption of communication signals causes unpredictable symptoms such as numbness, tingling, mood changes, memory problems, pain, and fatigue.
Signs and symptoms of MS vary widely between patients and depend on the location and severity of nerve fiber damage in the central nervous system. Some may have only mild, short-term symptoms, while others experience paralysis and lose their ability to see clearly, write, speak, or walk.
When it comes to the relationship between multiple sclerosis and alcohol, there’s a bit of conflicting evidence. Some studies show that alcohol can temporarily worsen symptoms of the condition, while others suggest it can calm an overactive immune system.
Because MS is a chronic inflammatory condition, scientists believe that it’s caused by an overactive immune system. Because of this, MS therapies often aim to suppress the immune response. Some studies discovered regular alcohol intake suppressed one aspect of immunity. However, there’s a lack of conclusive evidence, so scientists agree that more research needs to be done to determine whether alcohol can benefit people with MS.
What we know for sure, though, is that there are some potential negative consequences of drinking alcohol with MS. Here are some of them:
Okay, so what about a glass of red wine? We often hear that an occasional glass of red wine might be good for us due to its antioxidant properties. Is this true for people with MS?
Interestingly, a 2017 study found that people who consumed three glasses of red wine per week appeared to have lower levels of neurologic disability than those who consumed no alcohol. However, MRI scans also showed that those who drank red wine also had a higher volume of high-intensity lesions than those who didn’t drink red wine.
The bottom line? More research is needed, but we’re confident that abstaining from wine is better for our overall health than indulging in it. In fact, alcohol can increase our risk of other health conditions such as cardiovascular disease, stroke, and certain cancers, all which could make MS worse.
Here again, there’s a bit of conflicting evidence whether alcohol consumption is an environmental risk factor for MS. One study from 2006 showed that people who drank hard liquor daily had a 6.7-fold increased risk of MS. However, a larger 2014 study showed that people who reported moderate alcohol consumption had half the odds of developing MS compared to those who did not drink alcohol.
More recently, two studies found no significant association between drinking alcohol and developing MS. As such, there’s not enough conclusive evidence to say whether alcohol leads to an increased risk of developing the condition.
So, alcohol might not be the best drink of choice for people with MS. But some non-alcoholic drinks are beneficial:
Unfortunately, there is no cure for multiple sclerosis. Treatment usually involves controlling the condition and easing symptoms, but it depends on the stage of the disease and the person’s specific symptoms.
For instance, disease-modifying therapies (DMTs) are medicines that can help people with MS have fewer and less severe relapses. They’re taken as a pill, an injection, or an infusion.
Much of the immune response associated with MS occurs in the early stages of the disease. So aggressive treatment with these medications as early as possible can lower the relapse rate and slow the formation of new lesions.
However, DMTs aren’t suitable for everyone with MS. They’re only prescribed to people with relapsing-remitting MS or some people with primary or secondary progressive MS who have relapses.
Healthcare providers often work with neurologists, physiotherapists, speech or language therapists, and a number of other professionals to determine a personalized treatment plan.
Taking good care of our body — in addition to following a professionally-developed MS treatment plan — can help manage MS symptoms. Here are some tips:
Multiple sclerosis (MS) is a chronic disease of the central nervous system that can cause a variety of symptoms, such as muscle weakness, fatigue, poor coordination, numbness and tingling. While no studies link alcohol consumption to an increased risk of developing MS, alcohol can worsen common MS symptoms like imbalance and lack of coordination. Healthier drinking alternatives include water, coffee, and green tea. In addition to receiving professional medical treatment, people with MS can benefit from eating a healthy diet, exercising their body and brain, and practicing stress management techniques.
If you’re struggling to control your alcohol intake, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people cut back on their alcohol consumption and become healthier, stronger, and happier in the process.
Unravel the secret languages of love with our latest blog! From warm words to tender touches, discover how we express and feel affection in unique ways.
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!
How do you say “I love you” in five languages? No, we don’t mean “Te amo,” “Je t’aime,” “Ich liebe dich,” or “Ik hou van je,” although those are always great to know. The languages we’re talking about are not about grammar or vocabulary words. They’re about the unique ways we express and receive love.
Picture this: Alice is over the moon about the new novel she received from her partner, Bob. Every page she flips, she feels more connected and cherished. Meanwhile, Bob can’t wait for their weekend hiking trip together. He believes that’s when they truly bond. Alice thinks, "This book is a testament of love!" Bob wonders, "Why doesn’t she want to spend more time with me outdoors?" Little do they know, they’re speaking different love languages!
The concept of the Five Love Languages was introduced by Gary Chapman, a marriage counselor and author whose decades of experience led him to observe common patterns in the way couples express and interpret love. Driven by his insights and his desire to help couples nurture healthy relationships, he developed a revolutionary framework to articulate these observations.
In the late 1980s, Chapman realized that many couples, despite their genuine affection for each other, often felt unloved. They seemed to be expressing their feelings, but their partners weren't "hearing" it. This recurring theme intrigued him, and he began to explore the idea that people might have different ways of expressing and receiving love.
As he worked with more couples, Chapman began to notice patterns. He categorized the various expressions of love into five broad categories, which he termed the “love languages.” The idea was simple yet profound: people tend to have a primary way of expressing affection and a preferred way of receiving it.
In 1992, Chapman encapsulated his findings in his groundbreaking book, The Five Love Languages: How to Express Heartfelt Commitment to Your Mate. The book was an instant hit that provided readers with insights into their relationships while offering actionable steps to improve them.
The concept resonated deeply with readers around the globe. The idea that we all speak different love languages, and that understanding them can transform our relationships, was both novel and deeply intuitive.
Since then, the Five Love Languages has grown into a global phenomenon. Chapman's book has been translated into dozens of languages, selling millions of copies worldwide. The framework has been adopted by counselors, relationship experts, and even educators to foster better understanding and communication.
Born out of genuine observation and a deep desire to help, the idea has reshaped our understanding of personal interactions. By acknowledging our unique ways of giving and receiving love, we can make the murky waters of relationship dynamics quite a bit clearer!
“Verbal compliments, or words of appreciation, are powerful communicators of love.”
― Gary Chapman, The Five Love Languages: How to Express Heartfelt Commitment to Your Mate
When we think about expressing love, words might seem like the most direct method. For many, verbal affirmations resonate deeply: hearing affirming words provides reassurance, builds self-esteem, and strengthens bonds. It's all about vocalizing feelings and making them heard. Verbal acknowledgment, compliments, words of appreciation, and even texts or written notes can all do the trick. But what makes these words so impactful?
The key is genuine intent. For those who value words of affirmation, it's not about hearing flattering comments or getting daily affirmations; it’s the sincerity behind the words that counts. Whether it's a simple "thank you for being there" (as long as you actually mean it) or an elaborate letter detailing all the reasons you appreciate your partner, the magic is in the authenticity.
Different flavors of affirmation include:
While words of affirmation are about expressing love through words, they also encompass active listening. When someone shares, giving them your full attention, nodding, and offering words of understanding or empathy can be as powerful as compliments. It's a two-way street: speaking words of love and acknowledging them when they’re spoken to us.
In crafting genuine affirmations,
Words, when chosen carefully and delivered sincerely, have the power to heal, uplift, and bond. For those who resonate with words of affirmation as their primary love language, these verbal expressions are pivotal in feeling understood, appreciated, and deeply loved. It reminds us of the age-old saying, albeit with a twist: sometimes, love is not just about actions. It's very much about the words, too.
The science scoop: Our brains love compliments! When someone hears affirming words, the brain releases oxytocin, sometimes referred to as the "bonding hormone,” which promotes attachment, trust, and a sense of belonging. Studies have also shown that areas of the brain related to social bonding, self-awareness, and even pleasure centers light up when we hear verbal expressions of love.
“When I sit with my wife and give her twenty minutes of my undivided attention and she does the same for me, we are giving each other twenty minutes of life. We will never have those twenty minutes again; we are giving our lives to each other. It is a powerful emotional communicator of love.” ― Gary Chapman, The 5 Love Languages: The Secret to Love that Lasts
In an era where life seems to move at warp speed, with devices constantly buzzing and notifications popping up left and right, the power of quality time can feel like a luxury. But for those who cherish this love language, the moments of undistracted attention and shared experiences carry the weight of a thousand words.
What makes quality time so special? At its core, it’s not about counting hours, but about making those hours count (cliche as that may sound). The full presence, the attentive listening, and the shared activities draw couples closer. For those who resonate with this love language, a focused conversation or a shared hobby can be more meaningful than any gift.
With screens often competing for our time, genuine, uninterrupted moments become even more treasured. That’s why consciously putting down the phone and tuning into your loved one can make all the difference! Here are a few ways to do so:
Deep conversations. Moving beyond everyday chatter and delving into dreams, aspirations, and feelings.
Shared activities. Whether it’s hiking, painting, or cooking together, shared activities create lasting memories.
Mindful moments. Sometimes, just sitting together and sharing the silence can speak volumes.
Learning together. Picking up a new skill or hobby as a duo can lead to a wealth of joyous, shared moments.
Being there isn't just a physical thing. It’s about emotional presence too. By being genuinely present and tuning into the emotions of the other person, you’re sending a message: "You matter to me. Right here, right now, it's about us."
The science scoop: Spending quality time together stimulates the production of dopamine in the brain. This neurotransmitter is responsible for pleasure and reward, making moments together feel rewarding and joyous. Meanwhile, the bonding hormone, oxytocin, strengthens feelings of connection and attachment. Quality time is nature's way of cementing bonds!
“Gifts are visual symbols of love." — Gary Chapman
First, let's debunk a myth: this love language isn’t about extravagance or materialism. When we hear "receiving gifts," our mind might instantly conjure images of grand presents, shiny ribbons, and big celebrations. But at the heart of this love language lies something far more profound than the price tag or the size of the gift. It's all about the thought, the intent, and the sentiment.
For those with "receiving gifts" as their primary love language, it's less about the material aspect and more about the symbolism. A gift represents thought, effort, and the consideration of the giver. It's a tangible token of love, a way to say, "I saw this, thought of you, and wanted you to have it." A handpicked flower can have as much significance as an expensive necklace if it’s given with genuine affection. It's the act of remembering and making an effort that touches the heart. Here are a few examples:
While giving is half the equation, how one receives a gift is equally important. Expressing gratitude, acknowledging the effort, and cherishing the gift are ways to reciprocate the love poured into the gesture.
Receiving gifts, as a love language, underscores the beauty of thoughtfulness and the joy of sharing tangible tokens of affection. Whether it's celebrating milestones with presents or surprising a loved one "just because," it's the heartfelt intent behind the gift that truly counts.
The science scoop: Scientifically speaking, gift-giving is deeply rooted in our evolution as social creatures. Early humans gave gifts to strengthen social bonds, express alliance, or show commitment. When we receive a gift, our brains release dopamine, that familiar pleasure neurotransmitter, making us feel happy and valued. At the same time, the act reinforces the bond between the giver and the receiver.
“Of the five love languages, ‘acts of service’ usually means don’t tell me you love me, but rather, show me you love me.” — Jenni Skyler
If actions could talk, what tales of love would they tell? For many, love isn’t just voiced, it's shown. And this is where the love language of acts of service shines brilliantly. But, wait! Before you think of grand, heroic deeds, let's set the record straight. It's the small, everyday gestures that often carry the most weight. Think of it as love in action. It might be as simple as making breakfast, running an errand, or fixing something broken. These actions say, “I care about you, and I’m here to help.”
It's crucial to understand that this isn’t about serving out of obligation or scoring brownie points. Just as with gifts, the magic lies in the intent: when someone takes time out of their day to show up and lighten our load, it's a clear sign they value and cherish us.
Actions speak louder than words for people with this love language. Whether it’s preparing a meal or fixing a leaky faucet, these acts of service are their primary expressions of love. Here are a few examples of people who express love through service:
While it's wonderful to be on the receiving end of acts of service, it's equally fulfilling to reciprocate. Recognizing, appreciating, and returning these gestures can create a beautiful cycle of shared care and responsibility.
The science scoop: Doing something for someone can stimulate the production of endorphins, our body's natural painkillers that boost mood and promote feelings of joy and contentment. Similarly, performing acts of kindness also boosts the release of serotonin, the "feel-good" neurotransmitter, making both the giver and receiver feel happiness and satisfaction. When someone helps us, in turn, our brain releases the bonding hormone oxytocin that deepens our sense of connection and trust with the helper.
Hugs, kisses, holding hands … for some, physical touch is the epitome of love. It provides a sense of closeness and warmth like no other. From a comforting hug to a reassuring pat on the back, physical touch is a love language that transcends words.
Physical touch is more than just skin-deep. It's a conduit for emotions. For many, touch is a primary way to express love, care, comfort, and connection. A warm embrace, a gentle squeeze of the hand, or even a playful nudge can convey feelings that words sometimes can't.
As a love language, physical touch reminds us of the inherent human need for closeness and connection. Whether it's the embrace that envelops us in warmth or the gentle touch that grounds us in the moment, it's a language that often needs no translation. As we navigate our relationships, let's remember that sometimes the most profound sentiments are felt, quite literally, at the tips of our fingers.
The spectrum of touch includes several types:
While touch can be incredibly nurturing, it's crucial to understand and respect personal boundaries. Not everyone communicates love or feels loved in the same way. Being attuned to a person’s comfort level and preferences ensures that the touch remains a source of connection and not discomfort.
The science scoop: Physical touch stimulates the release of the familiar “love hormone” oxytocin, boosting our mood and strengthening our connection with the person we're sharing the touch with. Moreover, studies show that touch reduces the levels of the stress hormone cortisol, making us feel more relaxed and increasing feelings of safety and attachment.
Here are some action steps tailored for each love language:
While one type of love language might resonate more with you, it can be exciting to expand your love “vocabulary” and venture out into less familiar territory. Why not experiment with all five? You might find that your relationships become deeper and more meaningful as a result.
In the end, understanding love languages isn’t just about improving romantic relationships. It’s about enhancing our connections with everyone around us. So, the next time you're figuring out how to show love, ask yourself, "Which language shall I speak today?"
How do you say “I love you” in five languages? No, we don’t mean “Te amo,” “Je t’aime,” “Ich liebe dich,” or “Ik hou van je,” although those are always great to know. The languages we’re talking about are not about grammar or vocabulary words. They’re about the unique ways we express and receive love.
Picture this: Alice is over the moon about the new novel she received from her partner, Bob. Every page she flips, she feels more connected and cherished. Meanwhile, Bob can’t wait for their weekend hiking trip together. He believes that’s when they truly bond. Alice thinks, "This book is a testament of love!" Bob wonders, "Why doesn’t she want to spend more time with me outdoors?" Little do they know, they’re speaking different love languages!
The concept of the Five Love Languages was introduced by Gary Chapman, a marriage counselor and author whose decades of experience led him to observe common patterns in the way couples express and interpret love. Driven by his insights and his desire to help couples nurture healthy relationships, he developed a revolutionary framework to articulate these observations.
In the late 1980s, Chapman realized that many couples, despite their genuine affection for each other, often felt unloved. They seemed to be expressing their feelings, but their partners weren't "hearing" it. This recurring theme intrigued him, and he began to explore the idea that people might have different ways of expressing and receiving love.
As he worked with more couples, Chapman began to notice patterns. He categorized the various expressions of love into five broad categories, which he termed the “love languages.” The idea was simple yet profound: people tend to have a primary way of expressing affection and a preferred way of receiving it.
In 1992, Chapman encapsulated his findings in his groundbreaking book, The Five Love Languages: How to Express Heartfelt Commitment to Your Mate. The book was an instant hit that provided readers with insights into their relationships while offering actionable steps to improve them.
The concept resonated deeply with readers around the globe. The idea that we all speak different love languages, and that understanding them can transform our relationships, was both novel and deeply intuitive.
Since then, the Five Love Languages has grown into a global phenomenon. Chapman's book has been translated into dozens of languages, selling millions of copies worldwide. The framework has been adopted by counselors, relationship experts, and even educators to foster better understanding and communication.
Born out of genuine observation and a deep desire to help, the idea has reshaped our understanding of personal interactions. By acknowledging our unique ways of giving and receiving love, we can make the murky waters of relationship dynamics quite a bit clearer!
“Verbal compliments, or words of appreciation, are powerful communicators of love.”
― Gary Chapman, The Five Love Languages: How to Express Heartfelt Commitment to Your Mate
When we think about expressing love, words might seem like the most direct method. For many, verbal affirmations resonate deeply: hearing affirming words provides reassurance, builds self-esteem, and strengthens bonds. It's all about vocalizing feelings and making them heard. Verbal acknowledgment, compliments, words of appreciation, and even texts or written notes can all do the trick. But what makes these words so impactful?
The key is genuine intent. For those who value words of affirmation, it's not about hearing flattering comments or getting daily affirmations; it’s the sincerity behind the words that counts. Whether it's a simple "thank you for being there" (as long as you actually mean it) or an elaborate letter detailing all the reasons you appreciate your partner, the magic is in the authenticity.
Different flavors of affirmation include:
While words of affirmation are about expressing love through words, they also encompass active listening. When someone shares, giving them your full attention, nodding, and offering words of understanding or empathy can be as powerful as compliments. It's a two-way street: speaking words of love and acknowledging them when they’re spoken to us.
In crafting genuine affirmations,
Words, when chosen carefully and delivered sincerely, have the power to heal, uplift, and bond. For those who resonate with words of affirmation as their primary love language, these verbal expressions are pivotal in feeling understood, appreciated, and deeply loved. It reminds us of the age-old saying, albeit with a twist: sometimes, love is not just about actions. It's very much about the words, too.
The science scoop: Our brains love compliments! When someone hears affirming words, the brain releases oxytocin, sometimes referred to as the "bonding hormone,” which promotes attachment, trust, and a sense of belonging. Studies have also shown that areas of the brain related to social bonding, self-awareness, and even pleasure centers light up when we hear verbal expressions of love.
“When I sit with my wife and give her twenty minutes of my undivided attention and she does the same for me, we are giving each other twenty minutes of life. We will never have those twenty minutes again; we are giving our lives to each other. It is a powerful emotional communicator of love.” ― Gary Chapman, The 5 Love Languages: The Secret to Love that Lasts
In an era where life seems to move at warp speed, with devices constantly buzzing and notifications popping up left and right, the power of quality time can feel like a luxury. But for those who cherish this love language, the moments of undistracted attention and shared experiences carry the weight of a thousand words.
What makes quality time so special? At its core, it’s not about counting hours, but about making those hours count (cliche as that may sound). The full presence, the attentive listening, and the shared activities draw couples closer. For those who resonate with this love language, a focused conversation or a shared hobby can be more meaningful than any gift.
With screens often competing for our time, genuine, uninterrupted moments become even more treasured. That’s why consciously putting down the phone and tuning into your loved one can make all the difference! Here are a few ways to do so:
Deep conversations. Moving beyond everyday chatter and delving into dreams, aspirations, and feelings.
Shared activities. Whether it’s hiking, painting, or cooking together, shared activities create lasting memories.
Mindful moments. Sometimes, just sitting together and sharing the silence can speak volumes.
Learning together. Picking up a new skill or hobby as a duo can lead to a wealth of joyous, shared moments.
Being there isn't just a physical thing. It’s about emotional presence too. By being genuinely present and tuning into the emotions of the other person, you’re sending a message: "You matter to me. Right here, right now, it's about us."
The science scoop: Spending quality time together stimulates the production of dopamine in the brain. This neurotransmitter is responsible for pleasure and reward, making moments together feel rewarding and joyous. Meanwhile, the bonding hormone, oxytocin, strengthens feelings of connection and attachment. Quality time is nature's way of cementing bonds!
“Gifts are visual symbols of love." — Gary Chapman
First, let's debunk a myth: this love language isn’t about extravagance or materialism. When we hear "receiving gifts," our mind might instantly conjure images of grand presents, shiny ribbons, and big celebrations. But at the heart of this love language lies something far more profound than the price tag or the size of the gift. It's all about the thought, the intent, and the sentiment.
For those with "receiving gifts" as their primary love language, it's less about the material aspect and more about the symbolism. A gift represents thought, effort, and the consideration of the giver. It's a tangible token of love, a way to say, "I saw this, thought of you, and wanted you to have it." A handpicked flower can have as much significance as an expensive necklace if it’s given with genuine affection. It's the act of remembering and making an effort that touches the heart. Here are a few examples:
While giving is half the equation, how one receives a gift is equally important. Expressing gratitude, acknowledging the effort, and cherishing the gift are ways to reciprocate the love poured into the gesture.
Receiving gifts, as a love language, underscores the beauty of thoughtfulness and the joy of sharing tangible tokens of affection. Whether it's celebrating milestones with presents or surprising a loved one "just because," it's the heartfelt intent behind the gift that truly counts.
The science scoop: Scientifically speaking, gift-giving is deeply rooted in our evolution as social creatures. Early humans gave gifts to strengthen social bonds, express alliance, or show commitment. When we receive a gift, our brains release dopamine, that familiar pleasure neurotransmitter, making us feel happy and valued. At the same time, the act reinforces the bond between the giver and the receiver.
“Of the five love languages, ‘acts of service’ usually means don’t tell me you love me, but rather, show me you love me.” — Jenni Skyler
If actions could talk, what tales of love would they tell? For many, love isn’t just voiced, it's shown. And this is where the love language of acts of service shines brilliantly. But, wait! Before you think of grand, heroic deeds, let's set the record straight. It's the small, everyday gestures that often carry the most weight. Think of it as love in action. It might be as simple as making breakfast, running an errand, or fixing something broken. These actions say, “I care about you, and I’m here to help.”
It's crucial to understand that this isn’t about serving out of obligation or scoring brownie points. Just as with gifts, the magic lies in the intent: when someone takes time out of their day to show up and lighten our load, it's a clear sign they value and cherish us.
Actions speak louder than words for people with this love language. Whether it’s preparing a meal or fixing a leaky faucet, these acts of service are their primary expressions of love. Here are a few examples of people who express love through service:
While it's wonderful to be on the receiving end of acts of service, it's equally fulfilling to reciprocate. Recognizing, appreciating, and returning these gestures can create a beautiful cycle of shared care and responsibility.
The science scoop: Doing something for someone can stimulate the production of endorphins, our body's natural painkillers that boost mood and promote feelings of joy and contentment. Similarly, performing acts of kindness also boosts the release of serotonin, the "feel-good" neurotransmitter, making both the giver and receiver feel happiness and satisfaction. When someone helps us, in turn, our brain releases the bonding hormone oxytocin that deepens our sense of connection and trust with the helper.
Hugs, kisses, holding hands … for some, physical touch is the epitome of love. It provides a sense of closeness and warmth like no other. From a comforting hug to a reassuring pat on the back, physical touch is a love language that transcends words.
Physical touch is more than just skin-deep. It's a conduit for emotions. For many, touch is a primary way to express love, care, comfort, and connection. A warm embrace, a gentle squeeze of the hand, or even a playful nudge can convey feelings that words sometimes can't.
As a love language, physical touch reminds us of the inherent human need for closeness and connection. Whether it's the embrace that envelops us in warmth or the gentle touch that grounds us in the moment, it's a language that often needs no translation. As we navigate our relationships, let's remember that sometimes the most profound sentiments are felt, quite literally, at the tips of our fingers.
The spectrum of touch includes several types:
While touch can be incredibly nurturing, it's crucial to understand and respect personal boundaries. Not everyone communicates love or feels loved in the same way. Being attuned to a person’s comfort level and preferences ensures that the touch remains a source of connection and not discomfort.
The science scoop: Physical touch stimulates the release of the familiar “love hormone” oxytocin, boosting our mood and strengthening our connection with the person we're sharing the touch with. Moreover, studies show that touch reduces the levels of the stress hormone cortisol, making us feel more relaxed and increasing feelings of safety and attachment.
Here are some action steps tailored for each love language:
While one type of love language might resonate more with you, it can be exciting to expand your love “vocabulary” and venture out into less familiar territory. Why not experiment with all five? You might find that your relationships become deeper and more meaningful as a result.
In the end, understanding love languages isn’t just about improving romantic relationships. It’s about enhancing our connections with everyone around us. So, the next time you're figuring out how to show love, ask yourself, "Which language shall I speak today?"
