Ready to untangle the web of thoughts that keep leading you to the bottle? Our latest blog breaks down the science behind Dialectical Behavior Therapy and Cognitive Behavioral Therapy, helping you find your best fit for quitting or cutting back on alcohol.
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 psychological therapies, two standout approaches have emerged over the years: DBT and CBT. What does DBT stand for? And what about CBT? Dialectical Behavior Therapy and Cognitive Behavioral Therapy, respectively, are two highly studied therapies with deep evidence supporting their efficacy.
Tracing their origins back to the mid-20th century, CBT was born from the marriage of cognitive and behavioral therapies, aimed at addressing maladaptive thoughts and behaviors. DBT, which blossomed a few decades later, sought to enhance the CBT framework by integrating elements of mindfulness and acceptance. As these therapies evolved over time, they each forged unique paths to address emotional and behavioral challenges.
Both have been buzzing around the wellness world, especially when it comes to cutting down on alcohol. But what does DBT mean for your alcohol journey? And how might CBT fit in? What is the difference between CBT and DBT? And which one might be your best companion on the journey toward a healthier you?
Embarking on a journey to quit or cut back on alcohol can feel daunting, and it's essential to have the right tools by your side. Both Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT) have proven effective for many. However, understanding their nuances can guide you toward the most fitting approach for your unique circumstances.
Here’s the difference in a nutshell:
CBT: Your Brain Trainer. Imagine CBT as a personal coach for your thoughts, helping you gear up for the championship game (your life!). CBT is all about identifying negative thought patterns and replacing them with more positive, constructive ones. When it comes to reducing alcohol intake, CBT focuses on understanding the thought patterns that trigger the desire for a drink. Then, with the help of this therapy, you can retrain your brain to replace that urge with healthier coping mechanisms.
DBT: Your Balancing Buddy. DBT builds upon the foundations of CBT, but takes a different approach; it’s all about finding balance. DBT combines acceptance (it's okay to have these feelings) with change (let's work on handling them better). In the realm of alcohol moderation, DBT focuses on addressing the intense emotions or situations that make us reach for the bottle. By learning to accept our feelings without judgment and then applying strategies to manage them, we’re less likely to turn to alcohol as a crutch.
Now, let’s explore the differences in more detail.
CBT was created as a therapy to treat depression, while DBT was initially designed for people with borderline personality disorder, or BPD, who often experience intense swings and extreme emotions.
As far as intentions, CBT aims to identify and challenge maladaptive thought patterns that influence our emotions and behaviors and replace them with more constructive ones. While it started primarily as a treatment for depression, it proved to be a useful tool for tackling other disorders, including anxiety, PTSD, and substance misuse.
DBT blends cognitive-behavioral approaches with mindfulness principles. Its core intention is to balance acceptance and change. While CBT emphasizes change through cognitive restructuring, DBT adds an additional layer of accepting and validating one's experiences as a means of reducing their power. This dual approach helps individuals regulate emotions, tolerate distress, master mindfulness, and improve interpersonal effectiveness. While initially crafted for borderline personality disorder, DBT’s applications have expanded to other areas, including eating disorders, substance misuse, and mood disorders.
While both CBT and DBT have their unique origins and intentions, they share the overarching goal of improving individual well-being. The choice between them — or a blend of both — hinges on personal needs, the specific challenges at hand, and our therapeutic goals. Either way, both therapies have proven to be powerful allies in the journey toward mental and emotional health!
Diving deep into therapy methods means more than just understanding techniques and origins. It’s also about appreciating the underlying values that drive these approaches. While CBT is rooted in the present and zeroes in on identifying and rectifying maladaptive thought patterns, the hallmark of DBT is its broader emphasis on acceptance and change, emotional regulation, and interpersonal effectiveness.
Now, let’s shine a spotlight on these core values to help you decipher which therapy aligns best with your needs.
While some of their principles overlap, CBT and DBT are driven by unique sets of core values. CBT leans heavily on the interplay of thoughts, emotions, and behaviors, while DBT, although recognizing this interplay, weaves in acceptance, mindfulness, and validation to create a more comprehensive approach. Your alignment with these values can play a role in determining which therapy resonates most with your journey.
When choosing between Cognitive Behavioral Therapy and Dialectical Behavior Therapy, getting a feel for how each therapy unfolds in a structured setting is essential. Think of it like picking out a new workout routine; both yoga and Pilates might aim to strengthen and stretch, but they each have their own distinct flow. Let's decode the structure of CBT and DBT to get an idea of their unique flows.
Whether you're leaning toward the individual focus and cognitive restructuring of CBT or the group dynamic and emotional balance of DBT, understanding their structures can help you make a more informed choice. Remember, it's all about finding the right fit for your journey, and there's no one-size-fits-all!
When embarking on a journey of personal growth and change, the strategy (or the roadmap) you choose can make all the difference. While both CBT and DBT offer robust roadmaps, they navigate different terrains and use distinct signposts.
The primary aim of CBT is to challenge and change negative thought patterns, instilling more adaptive beliefs and behaviors. DBT, on the other hand, prioritizes a balance between acceptance and change. It uses mindfulness and distress tolerance techniques, teaching individuals to sit with their emotions without necessarily acting on them.
Let's unravel the strategic approaches of both to help guide your therapeutic adventure.
In the grand scheme of personal growth, both CBT and DBT offer strategic approaches tailored to diverse needs. Think of them as two different GPS systems: both get you to your destination, but they might suggest different routes. No matter the choice, you're in the driver's seat, traveling toward a brighter future!
While both therapies teach coping skills, CBT is more about challenging and changing negative thought patterns. DBT, on the other hand, focuses on accepting those thoughts and feelings, and then finding ways to balance and manage them.
While the origins, values, and structures of Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) help shape our understanding, it's the techniques that provide the practical tools for change. Imagine being in a toolkit store: while both CBT and DBT offer valuable tools, each has a distinct set.
Let’s see what’s inside these toolboxes:
Both CBT and DBT offer unique pathways to understanding and managing thoughts, behaviors, and emotions. It's like having different workout routines in your regimen; each serves a purpose, and the best one for you depends on your specific goals and needs.
When it comes to alcohol in particular, both can be fantastic tools. Your choice might hinge on whether you feel the need to address deep emotional challenges (the realm of DBT) or if you're looking to switch out specific negative thought patterns that trigger drinking (the specialty of CBT).
The decision between DBT and CBT is a deeply personal one, and there's no one-size-fits-all. Some people benefit from a combination of both, while others find one to be the perfect fit. Consulting with a therapist or counselor can provide further clarity. They can assess your unique challenges, strengths, and goals, guiding you toward the most effective approach for your alcohol journey.
Remember, whether it's CBT or DBT, the journey to quitting or cutting back on alcohol is deeply personal. Find what resonates with you, seek support, and here’s to a brighter, clearer tomorrow!
In the world of psychological therapies, two standout approaches have emerged over the years: DBT and CBT. What does DBT stand for? And what about CBT? Dialectical Behavior Therapy and Cognitive Behavioral Therapy, respectively, are two highly studied therapies with deep evidence supporting their efficacy.
Tracing their origins back to the mid-20th century, CBT was born from the marriage of cognitive and behavioral therapies, aimed at addressing maladaptive thoughts and behaviors. DBT, which blossomed a few decades later, sought to enhance the CBT framework by integrating elements of mindfulness and acceptance. As these therapies evolved over time, they each forged unique paths to address emotional and behavioral challenges.
Both have been buzzing around the wellness world, especially when it comes to cutting down on alcohol. But what does DBT mean for your alcohol journey? And how might CBT fit in? What is the difference between CBT and DBT? And which one might be your best companion on the journey toward a healthier you?
Embarking on a journey to quit or cut back on alcohol can feel daunting, and it's essential to have the right tools by your side. Both Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT) have proven effective for many. However, understanding their nuances can guide you toward the most fitting approach for your unique circumstances.
Here’s the difference in a nutshell:
CBT: Your Brain Trainer. Imagine CBT as a personal coach for your thoughts, helping you gear up for the championship game (your life!). CBT is all about identifying negative thought patterns and replacing them with more positive, constructive ones. When it comes to reducing alcohol intake, CBT focuses on understanding the thought patterns that trigger the desire for a drink. Then, with the help of this therapy, you can retrain your brain to replace that urge with healthier coping mechanisms.
DBT: Your Balancing Buddy. DBT builds upon the foundations of CBT, but takes a different approach; it’s all about finding balance. DBT combines acceptance (it's okay to have these feelings) with change (let's work on handling them better). In the realm of alcohol moderation, DBT focuses on addressing the intense emotions or situations that make us reach for the bottle. By learning to accept our feelings without judgment and then applying strategies to manage them, we’re less likely to turn to alcohol as a crutch.
Now, let’s explore the differences in more detail.
CBT was created as a therapy to treat depression, while DBT was initially designed for people with borderline personality disorder, or BPD, who often experience intense swings and extreme emotions.
As far as intentions, CBT aims to identify and challenge maladaptive thought patterns that influence our emotions and behaviors and replace them with more constructive ones. While it started primarily as a treatment for depression, it proved to be a useful tool for tackling other disorders, including anxiety, PTSD, and substance misuse.
DBT blends cognitive-behavioral approaches with mindfulness principles. Its core intention is to balance acceptance and change. While CBT emphasizes change through cognitive restructuring, DBT adds an additional layer of accepting and validating one's experiences as a means of reducing their power. This dual approach helps individuals regulate emotions, tolerate distress, master mindfulness, and improve interpersonal effectiveness. While initially crafted for borderline personality disorder, DBT’s applications have expanded to other areas, including eating disorders, substance misuse, and mood disorders.
While both CBT and DBT have their unique origins and intentions, they share the overarching goal of improving individual well-being. The choice between them — or a blend of both — hinges on personal needs, the specific challenges at hand, and our therapeutic goals. Either way, both therapies have proven to be powerful allies in the journey toward mental and emotional health!
Diving deep into therapy methods means more than just understanding techniques and origins. It’s also about appreciating the underlying values that drive these approaches. While CBT is rooted in the present and zeroes in on identifying and rectifying maladaptive thought patterns, the hallmark of DBT is its broader emphasis on acceptance and change, emotional regulation, and interpersonal effectiveness.
Now, let’s shine a spotlight on these core values to help you decipher which therapy aligns best with your needs.
While some of their principles overlap, CBT and DBT are driven by unique sets of core values. CBT leans heavily on the interplay of thoughts, emotions, and behaviors, while DBT, although recognizing this interplay, weaves in acceptance, mindfulness, and validation to create a more comprehensive approach. Your alignment with these values can play a role in determining which therapy resonates most with your journey.
When choosing between Cognitive Behavioral Therapy and Dialectical Behavior Therapy, getting a feel for how each therapy unfolds in a structured setting is essential. Think of it like picking out a new workout routine; both yoga and Pilates might aim to strengthen and stretch, but they each have their own distinct flow. Let's decode the structure of CBT and DBT to get an idea of their unique flows.
Whether you're leaning toward the individual focus and cognitive restructuring of CBT or the group dynamic and emotional balance of DBT, understanding their structures can help you make a more informed choice. Remember, it's all about finding the right fit for your journey, and there's no one-size-fits-all!
When embarking on a journey of personal growth and change, the strategy (or the roadmap) you choose can make all the difference. While both CBT and DBT offer robust roadmaps, they navigate different terrains and use distinct signposts.
The primary aim of CBT is to challenge and change negative thought patterns, instilling more adaptive beliefs and behaviors. DBT, on the other hand, prioritizes a balance between acceptance and change. It uses mindfulness and distress tolerance techniques, teaching individuals to sit with their emotions without necessarily acting on them.
Let's unravel the strategic approaches of both to help guide your therapeutic adventure.
In the grand scheme of personal growth, both CBT and DBT offer strategic approaches tailored to diverse needs. Think of them as two different GPS systems: both get you to your destination, but they might suggest different routes. No matter the choice, you're in the driver's seat, traveling toward a brighter future!
While both therapies teach coping skills, CBT is more about challenging and changing negative thought patterns. DBT, on the other hand, focuses on accepting those thoughts and feelings, and then finding ways to balance and manage them.
While the origins, values, and structures of Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) help shape our understanding, it's the techniques that provide the practical tools for change. Imagine being in a toolkit store: while both CBT and DBT offer valuable tools, each has a distinct set.
Let’s see what’s inside these toolboxes:
Both CBT and DBT offer unique pathways to understanding and managing thoughts, behaviors, and emotions. It's like having different workout routines in your regimen; each serves a purpose, and the best one for you depends on your specific goals and needs.
When it comes to alcohol in particular, both can be fantastic tools. Your choice might hinge on whether you feel the need to address deep emotional challenges (the realm of DBT) or if you're looking to switch out specific negative thought patterns that trigger drinking (the specialty of CBT).
The decision between DBT and CBT is a deeply personal one, and there's no one-size-fits-all. Some people benefit from a combination of both, while others find one to be the perfect fit. Consulting with a therapist or counselor can provide further clarity. They can assess your unique challenges, strengths, and goals, guiding you toward the most effective approach for your alcohol journey.
Remember, whether it's CBT or DBT, the journey to quitting or cutting back on alcohol is deeply personal. Find what resonates with you, seek support, and here’s to a brighter, clearer tomorrow!
Alternate nostril breathing benefits span from fostering holistic cognitive functioning to offering serene respites amid life's hustle. Dive into this ancient practice!
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 a typical Monday morning for Jane. She hears the usual New York City sounds outside her window: cars honking, people rushing, police sirens blaring. At her desk, Jane’s laptop blinks with notifications, beckoning her to address the avalanche of emails and tasks awaiting her attention.
However, Jane chooses to pause. There's a conscious decision to not let the outside noise dictate her mood or her day. With her back straightened and hands resting on her lap, she closes her eyes and begins the rhythmic pattern of alternate nostril breathing. Each inhalation and exhalation is an act of grounding, bringing her back to the present moment, away from the looming deadlines and tasks.
Alternate nostril breathing isn’t meditation in the traditional sense, nor is it putting thoughts to paper like journaling. But for Jane, this act is sacred. It's her anchor to clarity, a buffer against the impending stress. By the time she’s ready to face her inbox, there’s a newfound calm, a quiet resilience. The world can wait; Jane has found her center.
In a world where meditation apps are abundant and wellness retreats have become the new trend, there's a timeless technique that stands unshaken by wellness fads: alternate nostril breathing, known by yogis as nadi shodhana pranayama. But what makes this age-old practice relevant today?
Originating from yogic traditions, alternate nostril breathing is more than just a respiratory exercise. It's a philosophical and physiological tool. It emphasizes the delicate intertwining of the body, mind, and spirit, acknowledging that our physical and mental well-being are not separate entities but deeply interconnected facets of our existence.
Well before the birth of modern psychology or neuroscience, ancient practitioners already recognized the intrinsic connection between the breath and the mind. The word nadi translates to “channel” or “flow,” while shodhana means “purification.” Together, nadi shodhana symbolizes the purification of the body's energy channels. Far from being just a set of inhale-exhale patterns, the practice was seen as a way to achieve equilibrium between the body's vital energies.
In yogic philosophy, the left nostril is associated with the moon's cooling energy, termed “ida,” and the right nostril with the sun's warming energy, known as “pingala.” Alternate nostril breathing, through its rhythmic inhalations and exhalations, seeks to harmonize these contrasting energies, fostering a state of internal equilibrium. By doing so, it mitigates the extremes, promoting a state of centeredness and balance.
Modern science has also acknowledged the benefits of alternate nostril breathing. Specifically, it has a tangible impact on the brain's hemispheres. Our left brain, often linked with logic, reasoning, and analytical thinking, contrasts with the right brain, which is associated with creativity, intuition, and emotions.
Engaging in nadi shodhana, alternating the breath between nostrils, encourages a balance between these hemispheres. By doing so fosters a harmonious relationship between the analytical and the creative. The results? Enhanced cognitive flexibility, better decision-making, and an improved sense of holistic well-being. The study by Stancak et al. (1991) lends scientific credence to this, suggesting that such breathing techniques can influence the functional dominance of the brain hemispheres.
The power of alternate nostril breathing goes beyond its neurological benefits. For those of us transitioning to an alcohol-free or alcohol-conscious lifestyle, the journey is often marked by fluctuating moods, stress, and cravings. Nadi shodhana serves as a resilient and healthier alternative to a habitual drink. Here are a few other ways this breathing technique can benefit us, especially as we cut back or quit:
A study by Jahan et al. (2020) delves into the profound impact this practice can have on the psyche. Participants engaged in regular alternate nostril breathing exhibited a marked reduction in their stress and anxiety levels. Unlike short-term solutions that merely mask the issue, this practice gets to the root, offering genuine relief and tranquility.
In today’s world, elevated heart rates are all too common, especially when undergoing stressful circumstances such as changing our relationship with alcohol. The rhythmic cadence of alternate nostril breathing, with its measured inhalations and exhalations, can serve as a metronome for the heart, bringing its rate to a calm and stable rhythm. This not only benefits cardiovascular health but also sets a serene backdrop for mental peace.
Alcohol cravings can be intense and hard to navigate. Yet, having a tool like alternate nostril breathing offers a handy deterrent. The next time that urge surfaces, channeling the focus into this breathing technique can divert the mind, grounding us and offering a pause to rethink the impulse.
Sleep disturbances and insomnia are common complaints as we change our relationship with alcohol. Tossing and turning, ruminating thoughts, and fragmented sleep can take a toll. Yet, incorporating alternate nostril breathing into our nightly routine can be transformative. The calming effect on the nervous system, coupled with the balancing of brain hemispheres, paves the way for deeper, more restful nights.
Alternate nostril breathing can sharpen our cognition. Every inhalation and exhalation sends oxygen-rich blood to the brain, fueling its neurons and enhancing its functions. The results are palpable:
Decision making: A well-oxygenated, balanced brain can weigh options more judiciously, leading to informed choices.
The endocrine system is responsible for our body's hormonal equilibrium. These hormones dictate myriad processes, from energy metabolism to mood regulation. Engaging in alternate nostril breathing can influence this delicate balance, particularly concerning stress hormones such as cortisol. By preventing cortisol’s excessive release, this practice ensures a harmonious internal environment, promoting emotional stability, efficient metabolic functioning, and a sense of overall vitality.
Breathing, unsurprisingly, is pivotal for respiratory health. But the conscious act of alternate nostril breathing takes this a notch higher. As we engage the diaphragm more intensively and consistently, it strengthens this vital muscle. Over prolonged practice, this not only amplifies lung capacity but also refines the efficiency of oxygen and carbon dioxide exchange. Robust respiratory health serves as a preventative measure against potential respiratory ailments, granting both longevity and quality to every breath we take.
Perhaps unexpectedly, the benefits of this breathing method ripple into our digestive tract. The deep, rhythmic breaths trigger a relaxation response, a state in which our body can allocate resources optimally. In this relaxed state, the digestive system thrives:
Navigating life’s myriad emotional landscapes requires inner strength and flexibility. As we oscillate between joy and sorrow, hope and despair, the practice of alternate nostril breathing can serve as an anchor. By inducing a sense of inner calm and equilibrium, alternate nostril breathing equips us with unshakeable resilience. Even amidst emotional storms, this practice offers a sanctuary of peace, allowing us to view situations with clarity, grace, and a grounded perspective.
The beauty of alternate nostril breathing lies in its simplicity paired with the profound benefits we’ve discussed. It’s a cornerstone in the realm of yogic practices, renowned for its ability to bridge the body, mind, and spirit. Let's break down this age-old practice and understand how we can use it:
Alternate nostril breathing’s persistent relevance today, despite the rapid evolution of modern health and wellness trends, underscores the universal truth they understood: our breath is intimately connected to our well-being.
Throughout history, human beings have sought ways to achieve balance: physically, emotionally, mentally. In this constant search, there's a tendency to get enamored by the newest methods, devices, or philosophies. However, the brilliance of alternate nostril breathing lies in its simplicity. At its core, it requires no special equipment, no particular environment, and no cost. All that's asked of us is our attention, intention, and consistency.
Its effects, as we've explored, are wide-ranging. Whether you're aiming for a resilient emotional state, improved cognitive function, or physical health, this practice offers tangible benefits. It's a holistic approach to well-being, treating the us not as disparate parts but as an integrated whole.
Moreover, in a world where external factors often seem overwhelming, this practice offers an empowering message: the tools for healing and growth lie within us. It's a gentle reminder that amidst the chaos of life, we can find sanctuary within our own breath.
For those of us looking to redefine our relationship with alcohol or to simply navigate the stresses of daily life, alternate nostril breathing offers more than just a reprieve. It presents an opportunity for transformation, to cultivate a space where every breath brings clarity, tranquility, and rejuvenation.
If you've not yet tried it, consider this your invitation! Start with those five cycles, and with time, let the rhythm of your breath become the metronome guiding you towards a state of inner harmony. Embrace the practice not just as a routine but as a lifestyle, a pathway towards self-awareness and balance.
It’s a typical Monday morning for Jane. She hears the usual New York City sounds outside her window: cars honking, people rushing, police sirens blaring. At her desk, Jane’s laptop blinks with notifications, beckoning her to address the avalanche of emails and tasks awaiting her attention.
However, Jane chooses to pause. There's a conscious decision to not let the outside noise dictate her mood or her day. With her back straightened and hands resting on her lap, she closes her eyes and begins the rhythmic pattern of alternate nostril breathing. Each inhalation and exhalation is an act of grounding, bringing her back to the present moment, away from the looming deadlines and tasks.
Alternate nostril breathing isn’t meditation in the traditional sense, nor is it putting thoughts to paper like journaling. But for Jane, this act is sacred. It's her anchor to clarity, a buffer against the impending stress. By the time she’s ready to face her inbox, there’s a newfound calm, a quiet resilience. The world can wait; Jane has found her center.
In a world where meditation apps are abundant and wellness retreats have become the new trend, there's a timeless technique that stands unshaken by wellness fads: alternate nostril breathing, known by yogis as nadi shodhana pranayama. But what makes this age-old practice relevant today?
Originating from yogic traditions, alternate nostril breathing is more than just a respiratory exercise. It's a philosophical and physiological tool. It emphasizes the delicate intertwining of the body, mind, and spirit, acknowledging that our physical and mental well-being are not separate entities but deeply interconnected facets of our existence.
Well before the birth of modern psychology or neuroscience, ancient practitioners already recognized the intrinsic connection between the breath and the mind. The word nadi translates to “channel” or “flow,” while shodhana means “purification.” Together, nadi shodhana symbolizes the purification of the body's energy channels. Far from being just a set of inhale-exhale patterns, the practice was seen as a way to achieve equilibrium between the body's vital energies.
In yogic philosophy, the left nostril is associated with the moon's cooling energy, termed “ida,” and the right nostril with the sun's warming energy, known as “pingala.” Alternate nostril breathing, through its rhythmic inhalations and exhalations, seeks to harmonize these contrasting energies, fostering a state of internal equilibrium. By doing so, it mitigates the extremes, promoting a state of centeredness and balance.
Modern science has also acknowledged the benefits of alternate nostril breathing. Specifically, it has a tangible impact on the brain's hemispheres. Our left brain, often linked with logic, reasoning, and analytical thinking, contrasts with the right brain, which is associated with creativity, intuition, and emotions.
Engaging in nadi shodhana, alternating the breath between nostrils, encourages a balance between these hemispheres. By doing so fosters a harmonious relationship between the analytical and the creative. The results? Enhanced cognitive flexibility, better decision-making, and an improved sense of holistic well-being. The study by Stancak et al. (1991) lends scientific credence to this, suggesting that such breathing techniques can influence the functional dominance of the brain hemispheres.
The power of alternate nostril breathing goes beyond its neurological benefits. For those of us transitioning to an alcohol-free or alcohol-conscious lifestyle, the journey is often marked by fluctuating moods, stress, and cravings. Nadi shodhana serves as a resilient and healthier alternative to a habitual drink. Here are a few other ways this breathing technique can benefit us, especially as we cut back or quit:
A study by Jahan et al. (2020) delves into the profound impact this practice can have on the psyche. Participants engaged in regular alternate nostril breathing exhibited a marked reduction in their stress and anxiety levels. Unlike short-term solutions that merely mask the issue, this practice gets to the root, offering genuine relief and tranquility.
In today’s world, elevated heart rates are all too common, especially when undergoing stressful circumstances such as changing our relationship with alcohol. The rhythmic cadence of alternate nostril breathing, with its measured inhalations and exhalations, can serve as a metronome for the heart, bringing its rate to a calm and stable rhythm. This not only benefits cardiovascular health but also sets a serene backdrop for mental peace.
Alcohol cravings can be intense and hard to navigate. Yet, having a tool like alternate nostril breathing offers a handy deterrent. The next time that urge surfaces, channeling the focus into this breathing technique can divert the mind, grounding us and offering a pause to rethink the impulse.
Sleep disturbances and insomnia are common complaints as we change our relationship with alcohol. Tossing and turning, ruminating thoughts, and fragmented sleep can take a toll. Yet, incorporating alternate nostril breathing into our nightly routine can be transformative. The calming effect on the nervous system, coupled with the balancing of brain hemispheres, paves the way for deeper, more restful nights.
Alternate nostril breathing can sharpen our cognition. Every inhalation and exhalation sends oxygen-rich blood to the brain, fueling its neurons and enhancing its functions. The results are palpable:
Decision making: A well-oxygenated, balanced brain can weigh options more judiciously, leading to informed choices.
The endocrine system is responsible for our body's hormonal equilibrium. These hormones dictate myriad processes, from energy metabolism to mood regulation. Engaging in alternate nostril breathing can influence this delicate balance, particularly concerning stress hormones such as cortisol. By preventing cortisol’s excessive release, this practice ensures a harmonious internal environment, promoting emotional stability, efficient metabolic functioning, and a sense of overall vitality.
Breathing, unsurprisingly, is pivotal for respiratory health. But the conscious act of alternate nostril breathing takes this a notch higher. As we engage the diaphragm more intensively and consistently, it strengthens this vital muscle. Over prolonged practice, this not only amplifies lung capacity but also refines the efficiency of oxygen and carbon dioxide exchange. Robust respiratory health serves as a preventative measure against potential respiratory ailments, granting both longevity and quality to every breath we take.
Perhaps unexpectedly, the benefits of this breathing method ripple into our digestive tract. The deep, rhythmic breaths trigger a relaxation response, a state in which our body can allocate resources optimally. In this relaxed state, the digestive system thrives:
Navigating life’s myriad emotional landscapes requires inner strength and flexibility. As we oscillate between joy and sorrow, hope and despair, the practice of alternate nostril breathing can serve as an anchor. By inducing a sense of inner calm and equilibrium, alternate nostril breathing equips us with unshakeable resilience. Even amidst emotional storms, this practice offers a sanctuary of peace, allowing us to view situations with clarity, grace, and a grounded perspective.
The beauty of alternate nostril breathing lies in its simplicity paired with the profound benefits we’ve discussed. It’s a cornerstone in the realm of yogic practices, renowned for its ability to bridge the body, mind, and spirit. Let's break down this age-old practice and understand how we can use it:
Alternate nostril breathing’s persistent relevance today, despite the rapid evolution of modern health and wellness trends, underscores the universal truth they understood: our breath is intimately connected to our well-being.
Throughout history, human beings have sought ways to achieve balance: physically, emotionally, mentally. In this constant search, there's a tendency to get enamored by the newest methods, devices, or philosophies. However, the brilliance of alternate nostril breathing lies in its simplicity. At its core, it requires no special equipment, no particular environment, and no cost. All that's asked of us is our attention, intention, and consistency.
Its effects, as we've explored, are wide-ranging. Whether you're aiming for a resilient emotional state, improved cognitive function, or physical health, this practice offers tangible benefits. It's a holistic approach to well-being, treating the us not as disparate parts but as an integrated whole.
Moreover, in a world where external factors often seem overwhelming, this practice offers an empowering message: the tools for healing and growth lie within us. It's a gentle reminder that amidst the chaos of life, we can find sanctuary within our own breath.
For those of us looking to redefine our relationship with alcohol or to simply navigate the stresses of daily life, alternate nostril breathing offers more than just a reprieve. It presents an opportunity for transformation, to cultivate a space where every breath brings clarity, tranquility, and rejuvenation.
If you've not yet tried it, consider this your invitation! Start with those five cycles, and with time, let the rhythm of your breath become the metronome guiding you towards a state of inner harmony. Embrace the practice not just as a routine but as a lifestyle, a pathway towards self-awareness and balance.
Unlock the secrets to stellar mental health with our latest blog on self-care practices! From the magic of gratitude to the rhythm of creative activities, discover science-backed steps to uplift your mind and mood.
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 this: it's a Saturday morning, and you've just woken up without an alarm for the first time in weeks. You can feel the sunlight sneaking past the curtains, the faint sound of chirping birds outside your window, and the comforting weight of the blanket cloaking you in warmth. You feel, well, peaceful. It’s not just the restful sleep; it’s the promise of a day where you take the lead in caring for your own well-being. Sounds heavenly, right? Here's the good news: you don't need to rely on spontaneous moments like these. There are practices to help cultivate this state of mind.
Your mental well-being is paramount, but in the hustle and bustle of modern life, it can often take a back seat. To give it the attention it deserves, here are ten science-backed self-care practices that can boost your mental health.
Science has a lot to say about the benefits of mindfulness and meditation. Studies show that practicing mindfulness helps reduce anxiety, improve attention span, and even increase the gray matter in your brain (which plays a major role in sensory perception, emotion, decision making, and self-control). All we need is a few minutes each day to sit in a quiet space and focus on our breathing.
Ever been so engrossed in a book or a movie that the world around you just faded away? That's a bit what mindful meditation feels like, except the plot centers around your own breathing, thoughts, and sensations. Mindful meditation—often referred to as “mindfulness”—is a form of meditation that encourages us to remain aware and present in the current moment. Instead of letting the mind drift to our grocery list or what series to binge-watch next, we’re observing and accepting our thoughts, feelings, and bodily sensations, without judging them.
Besides the cool factor of borrowing practices from ancient traditions, there's science behind why mindfulness is beneficial. A practice rooted in Buddhist tradition, mindfulness has been embraced worldwide thanks to its myriad of mental health benefits.
Research suggests that consistent mindfulness:
Action steps to cultivate mindfulness:
Remember, the key is consistency. The more you practice, the easier it becomes to tap into that tranquil space of mindfulness, even amidst the chaos of daily life. So, take a deep breath, center yourself, and embark on this delightful journey of self-awareness and inner peace!
Sure, physical activity is synonymous with toned abs and impressive biceps, but its magic stretches beyond aesthetics. Whether it’s a brisk walk in the park, a home workout, or dancing in your living room, physical activity is a science-backed boon for mental health.
Here's what happens when you get moving:
When we think of physical activity, we often picture fitness enthusiasts lifting heavy weights, marathon runners pushing to the finish line, or perhaps folks mastering intricate yoga poses. But let’s zoom out a bit. Physical activity is more than just breaking a sweat; any movement that expends energy is fair game. So yes, doing the moonwalk across your kitchen or having a spontaneous dance-off with your reflection counts! Here are some tips to get you started:
Every time you decide to get moving, you’re doing wonders for your mental well-being. So, whether you’re shimmying while doing chores or training for a 10k run, embrace movement in all its glory.
These days, sleep can be an elusive treasure, often sidelined by Netflix binges and late-night munchies. While an all-nighter catching up on our favorite shows or finishing that page-turner might seem like a win, there’s a lot more to the story.
Most of us consider sleep a passive act of “switching off.” But in fact, our body is buzzing with activity as we drift into dreamland. From repairing cells to consolidating memories, the realm of sleep is a wonderland of restoration and renewal. Here's what’s really going down:
Tips for cultivating quality slumber:
With technology at our fingertips, it's easy to get lost in the digital world. In our hyper-connected age, screens often become our waking companions from dawn till dusk. Modern life is intertwined with technology, granting us instant access to information, entertainment, and social connections. But there's a flip side:
While the digital realm offers conveniences galore, sometimes what we truly crave is the calm found in the spaces between the pings and buzzes. Taking a break from screens isn't about shunning technology. Instead, it's a recalibration, reminding us of the joys and sensations of the tangible world. Here's how to embark on your digital detox journey:
In a world of fleeting moments and rapid tweets, journaling is a refreshing pause. It allows for reflection, introspection, and clarity. Here’s a peek into the science-backed benefits of this introspective habit:
Starting with journaling doesn’t need a grand strategy. It’s about authenticity and creating a rhythm that resonates with you. Here’s how to set sail:
In a world of fad diets and insta-perfect meals, it’s easy to forget the fundamental purpose of food: nourishment. Beyond the Instagrammable smoothie bowls and trendy diet regimes, there's a universe of simple, wholesome, and incredibly nourishing foods that have the power to uplift our mental and physical well-being.
We’ve all heard the adage “you are what you eat.” But let’s go a step further: you also feel what you eat. Our food choices directly influence our energy levels, mood, and cognitive abilities. Here's the science behind it:
Transitioning to nutrient-rich food doesn't require a culinary degree or an exhaustive pantry. With a sprinkle of mindfulness and a dash of enthusiasm, anyone can curate a wholesome plate. Here’s how:
The rustling leaves, the tranquil rivers, the majestic mountains, and the vast blue skies … no matter where we are on our life’s journey, nature has a peculiar way of reminding us of the world's beauty and our tiny yet significant place in it.
Nature isn’t just a pretty backdrop for picnics or hiking. It’s a living, breathing entity that has profound effects on our psyche and well-being. Here's the science behind is effect on our mind:
You don't need to be an adventure junkie or an outdoor enthusiast to reap the benefits of nature. Even the smallest gestures can forge a strong bond. Here’s how:
By setting boundaries, we are drafting a personal blueprint for holistic well-being. And in doing so, we’re also crafting harmonious relationships and leading a life that resonates with our core values.
Boundaries aren't about keeping people out or becoming a recluse. They're about safeguarding our mental and emotional energy and fostering respect and mutual understanding. Here’s why:
Setting boundaries is a personalized journey, and what works for one might not work for another. However, here are some steps to guide you in establishing yours:
When was the last time you doodled on the corner of a notebook, sang your heart out in the shower, or tried crafting something quirky? If it's been a while, it might be time to rekindle that creative flame. Engaging in creative activities is like giving our brains a delightful playground where imagination, joy, and problem-solving all come together in a vibrant dance.
Tapping into our creative side isn't just for artists or musicians; it's a universally enriching experience with science-backed benefits:
Diving into creativity doesn’t require a masterpiece at the end. It's the process, the journey, that truly counts. Here are some simple ways to embrace your creative side:
Remember, creativity isn’t defined by expertise or perfection. It's about exploration, expressing oneself, and most importantly, having fun. So go ahead, let your imagination run wild, paint outside the lines, and revel in the joy of creation.
Gratitude isn't merely saying "thank you." It's a deeper, more profound acknowledgment of the good in our lives, both big and small. It’s a celebration of the good in our lives, and is all about recognizing and cherishing life's blessings, no matter how small or fleeting they might seem.
Here's why sprinkling moments of gratitude throughout your day can be transformative:
Gratitude is like a muscle; the more you practice, the stronger it becomes. Here’s how to incorporate it seamlessly into your routine:
By integrating these practices into your life, you're setting a solid foundation for improved mental well-being. Remember, the journey to mental wellness is ongoing and unique to each of us. So, cherish the moments of peace, celebrate the small victories, and know that every step you take towards self-care is a step towards a happier, healthier you!
Imagine this: it's a Saturday morning, and you've just woken up without an alarm for the first time in weeks. You can feel the sunlight sneaking past the curtains, the faint sound of chirping birds outside your window, and the comforting weight of the blanket cloaking you in warmth. You feel, well, peaceful. It’s not just the restful sleep; it’s the promise of a day where you take the lead in caring for your own well-being. Sounds heavenly, right? Here's the good news: you don't need to rely on spontaneous moments like these. There are practices to help cultivate this state of mind.
Your mental well-being is paramount, but in the hustle and bustle of modern life, it can often take a back seat. To give it the attention it deserves, here are ten science-backed self-care practices that can boost your mental health.
Science has a lot to say about the benefits of mindfulness and meditation. Studies show that practicing mindfulness helps reduce anxiety, improve attention span, and even increase the gray matter in your brain (which plays a major role in sensory perception, emotion, decision making, and self-control). All we need is a few minutes each day to sit in a quiet space and focus on our breathing.
Ever been so engrossed in a book or a movie that the world around you just faded away? That's a bit what mindful meditation feels like, except the plot centers around your own breathing, thoughts, and sensations. Mindful meditation—often referred to as “mindfulness”—is a form of meditation that encourages us to remain aware and present in the current moment. Instead of letting the mind drift to our grocery list or what series to binge-watch next, we’re observing and accepting our thoughts, feelings, and bodily sensations, without judging them.
Besides the cool factor of borrowing practices from ancient traditions, there's science behind why mindfulness is beneficial. A practice rooted in Buddhist tradition, mindfulness has been embraced worldwide thanks to its myriad of mental health benefits.
Research suggests that consistent mindfulness:
Action steps to cultivate mindfulness:
Remember, the key is consistency. The more you practice, the easier it becomes to tap into that tranquil space of mindfulness, even amidst the chaos of daily life. So, take a deep breath, center yourself, and embark on this delightful journey of self-awareness and inner peace!
Sure, physical activity is synonymous with toned abs and impressive biceps, but its magic stretches beyond aesthetics. Whether it’s a brisk walk in the park, a home workout, or dancing in your living room, physical activity is a science-backed boon for mental health.
Here's what happens when you get moving:
When we think of physical activity, we often picture fitness enthusiasts lifting heavy weights, marathon runners pushing to the finish line, or perhaps folks mastering intricate yoga poses. But let’s zoom out a bit. Physical activity is more than just breaking a sweat; any movement that expends energy is fair game. So yes, doing the moonwalk across your kitchen or having a spontaneous dance-off with your reflection counts! Here are some tips to get you started:
Every time you decide to get moving, you’re doing wonders for your mental well-being. So, whether you’re shimmying while doing chores or training for a 10k run, embrace movement in all its glory.
These days, sleep can be an elusive treasure, often sidelined by Netflix binges and late-night munchies. While an all-nighter catching up on our favorite shows or finishing that page-turner might seem like a win, there’s a lot more to the story.
Most of us consider sleep a passive act of “switching off.” But in fact, our body is buzzing with activity as we drift into dreamland. From repairing cells to consolidating memories, the realm of sleep is a wonderland of restoration and renewal. Here's what’s really going down:
Tips for cultivating quality slumber:
With technology at our fingertips, it's easy to get lost in the digital world. In our hyper-connected age, screens often become our waking companions from dawn till dusk. Modern life is intertwined with technology, granting us instant access to information, entertainment, and social connections. But there's a flip side:
While the digital realm offers conveniences galore, sometimes what we truly crave is the calm found in the spaces between the pings and buzzes. Taking a break from screens isn't about shunning technology. Instead, it's a recalibration, reminding us of the joys and sensations of the tangible world. Here's how to embark on your digital detox journey:
In a world of fleeting moments and rapid tweets, journaling is a refreshing pause. It allows for reflection, introspection, and clarity. Here’s a peek into the science-backed benefits of this introspective habit:
Starting with journaling doesn’t need a grand strategy. It’s about authenticity and creating a rhythm that resonates with you. Here’s how to set sail:
In a world of fad diets and insta-perfect meals, it’s easy to forget the fundamental purpose of food: nourishment. Beyond the Instagrammable smoothie bowls and trendy diet regimes, there's a universe of simple, wholesome, and incredibly nourishing foods that have the power to uplift our mental and physical well-being.
We’ve all heard the adage “you are what you eat.” But let’s go a step further: you also feel what you eat. Our food choices directly influence our energy levels, mood, and cognitive abilities. Here's the science behind it:
Transitioning to nutrient-rich food doesn't require a culinary degree or an exhaustive pantry. With a sprinkle of mindfulness and a dash of enthusiasm, anyone can curate a wholesome plate. Here’s how:
The rustling leaves, the tranquil rivers, the majestic mountains, and the vast blue skies … no matter where we are on our life’s journey, nature has a peculiar way of reminding us of the world's beauty and our tiny yet significant place in it.
Nature isn’t just a pretty backdrop for picnics or hiking. It’s a living, breathing entity that has profound effects on our psyche and well-being. Here's the science behind is effect on our mind:
You don't need to be an adventure junkie or an outdoor enthusiast to reap the benefits of nature. Even the smallest gestures can forge a strong bond. Here’s how:
By setting boundaries, we are drafting a personal blueprint for holistic well-being. And in doing so, we’re also crafting harmonious relationships and leading a life that resonates with our core values.
Boundaries aren't about keeping people out or becoming a recluse. They're about safeguarding our mental and emotional energy and fostering respect and mutual understanding. Here’s why:
Setting boundaries is a personalized journey, and what works for one might not work for another. However, here are some steps to guide you in establishing yours:
When was the last time you doodled on the corner of a notebook, sang your heart out in the shower, or tried crafting something quirky? If it's been a while, it might be time to rekindle that creative flame. Engaging in creative activities is like giving our brains a delightful playground where imagination, joy, and problem-solving all come together in a vibrant dance.
Tapping into our creative side isn't just for artists or musicians; it's a universally enriching experience with science-backed benefits:
Diving into creativity doesn’t require a masterpiece at the end. It's the process, the journey, that truly counts. Here are some simple ways to embrace your creative side:
Remember, creativity isn’t defined by expertise or perfection. It's about exploration, expressing oneself, and most importantly, having fun. So go ahead, let your imagination run wild, paint outside the lines, and revel in the joy of creation.
Gratitude isn't merely saying "thank you." It's a deeper, more profound acknowledgment of the good in our lives, both big and small. It’s a celebration of the good in our lives, and is all about recognizing and cherishing life's blessings, no matter how small or fleeting they might seem.
Here's why sprinkling moments of gratitude throughout your day can be transformative:
Gratitude is like a muscle; the more you practice, the stronger it becomes. Here’s how to incorporate it seamlessly into your routine:
By integrating these practices into your life, you're setting a solid foundation for improved mental well-being. Remember, the journey to mental wellness is ongoing and unique to each of us. So, cherish the moments of peace, celebrate the small victories, and know that every step you take towards self-care is a step towards a happier, healthier you!
When it comes to treatment for alcohol misuse, there are a variety of therapies we can try that have proven to be effective in helping stop or reduce drinking, manage cravings, and prevent relapse.
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!
When you think of getting help for alcohol addiction, what comes to mind? Chances are either Alcoholics Anonymous (AA) or a residential rehabilitation center come to mind. While these are certainly two effective options, there are many more choices than we might realize when it comes to treating alcohol misuse. In fact, there are various types of therapy for alcohol use disorder that we can turn to for help, such as cognitive-behavioral therapy for alcoholism, talk-based alcoholism therapies, and many others. Let’s take a closer look at them.
Talk therapy, otherwise referred to as psychotherapy, is the most common form of therapy, and it can help us build coping strategies and skills to stop or reduce drinking. While a talk-based alcohol therapy session can take place in a group or family setting, it’s most often done in a one-on-one setting with a licensed therapist or psychologist.
During sessions, our therapist might help us get to the root cause of our drinking and develop a roadmap for healing. They might also help us better understand and manage cravings and stay motivated to achieve sobriety goals. Talk therapy often takes time; it can last for several weeks or span several months.
Cognitive Behavioral Therapy (CBT) has proven particularly effective in treating alcohol misuse. It was first developed as a clinical approach to managing mood disorders, but was later adapted to treat alcohol use disorder (AUD) and other forms of addiction.
The idea behind CBT is that certain patterns of thoughts can lead to maladaptive, or harmful, behaviors, such as continued substance use. The theory suggests that we can start to change our behavior by identifying and changing any negative thoughts and emotions that might lead us to engage in drinking.
While we can technically practice CBT on our own, it’s often more effective to see a licensed counselor or therapist who can help guide us through this process. They can help us explore the positive and negative consequences of continued alcohol use, challenge harmful beliefs, and equip us with strategies for coping with cravings and avoiding high-risk situations.
Another important component of CBT is building or strengthening various skills, such as family or other social relationships, emotional regulation, and problem-solving skills.
Research indicates that cognitive-behavioral therapy for alcoholism is beneficial even after treatment has concluded, since we can carry the skills we’ve learned with us into our new life. Some studies have noted that CBT can be effective with as few as five sessions, though we’re likely to see greater results by sticking with it for longer.
Interestingly, current research is focusing on how to produce even more powerful effects by combining CBT with medications for alcohol misuse and other behavioral therapies. A computer-based CBT system has shown to be effective in helping reduce alcohol use following other treatments.
Dialectical Behavioral Therapy (DBT) is another type of talk therapy that was initially developed to treat people with long-term suicidal behaviors, and it has since been effectively applied to treating alcohol misuse.
The main goals of DBT are to teach us to live in the moment, develop healthy ways to cope, regulate our emotions, and improve our relationships with others. As it relates to alcohol misuse, DBT treatment usually focuses on reducing substance use, managing cravings, eliminating behaviors associated with alcohol use, increasing social support, and encouraging positive and healthy activities. Similar to CBT, a therapist guides us through this process.
There are four main strategies and techniques used in DBT:
Research has shown that DBT is effective for people who struggle with alcohol addiction and other substance abuse disorders.
Motivational interviewing (MI) is designed to help us resolve ambivalent feelings, set direct goals for self-improvement, and stay motivated to achieve them.
A therapist for alcoholism can help encourage us to examine the negative consequences of alcohol use and explore any discrepancies that arise between where we are and where we want to be. They can also help us address any resistance to change that might be holding us back and increase our acceptance of change.
Motivational interviewing can be a particularly powerful technique for treating alcohol misuse since many people feel powerless against addiction and can benefit from increased motivation to take action against it.
Motivational interviewing incorporates four basic principles in therapy, including expressing empathy, rolling with resistance, developing self-efficacy, and developing discrepancy. This technique is often used in conjunction with other forms of therapy.
Play therapy, art therapy, music therapy, drama therapy, sand therapy, and other expressive arts can provide an alternative medium to express, process, and integrate our thoughts and feelings surrounding the recovery process. In fact, many rehab centers offer art and music therapy to their patients.
The purpose of expressive arts therapy is to help us relax, express how we feel, and stay occupied with a positive activity. Art and music therapy have also been shown to alleviate symptoms of depression and anxiety, two of the most common mental health problems which afflict people with alcohol use disorder.
Creative artistic expression helps us tap into emotions and needs that might be difficult to express through more traditional forms of communication. These mediums are a tangible way to help us build new insight and reconcile emotional conflicts.
While the 12-Step approach of Alcoholics Anonymous (AA) and related programs might not be for everyone, it resonates with many people worldwide, especially those who find the spiritual element and community focus of the program helpful in their journey. 12-Step Facilitation therapists are familiar with the program and can help us work through the steps and process what goes on in meetings in a more private setting.
These days we can find just about anything online, and therapy is no exception! Online therapy has been around for years, but really took off during the COVID pandemic that kept us locked inside with our habits, which, for many of us, got a lot more challenging to cope with. Online therapy can incorporate elements of CBT and DBT and has the added benefit of allowing us to connect with a qualified professional without needing to leave home or disrupt our schedule — all while maintaining maximum privacy.
The science-backed benefits of mindfulness are well documented, and both yoga and meditation are great ways to harness the power of being in the moment to coast through cravings and get in touch with our authentic selves. In the words of meditation expert Jon Kabat-Zinn, “The little things? The little moments? They aren't little.” Whether we choose the physical practice of yoga or the more introspective practice of meditation, we can tap into the magic of those moments and use them to build momentum for our alcohol journeys.
While this list is by no means exhaustive, these are some of the more common forms of therapy for alcohol misuse. They have all proven effective in helping us manage cravings, reduce consumption, and prevent relapse. Keep in mind, however, that recovering from alcohol misuse takes time. We can’t expect to see results from trying one form of therapy only once — or even twice. The more patient and consistent we are, the greater our chance of seeing results. And if you try one type of therapy and don’t find it effective, don’t give up! There are many other options out there.
Reframe is another alternative. We’ve helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
When you think of getting help for alcohol addiction, what comes to mind? Chances are either Alcoholics Anonymous (AA) or a residential rehabilitation center come to mind. While these are certainly two effective options, there are many more choices than we might realize when it comes to treating alcohol misuse. In fact, there are various types of therapy for alcohol use disorder that we can turn to for help, such as cognitive-behavioral therapy for alcoholism, talk-based alcoholism therapies, and many others. Let’s take a closer look at them.
Talk therapy, otherwise referred to as psychotherapy, is the most common form of therapy, and it can help us build coping strategies and skills to stop or reduce drinking. While a talk-based alcohol therapy session can take place in a group or family setting, it’s most often done in a one-on-one setting with a licensed therapist or psychologist.
During sessions, our therapist might help us get to the root cause of our drinking and develop a roadmap for healing. They might also help us better understand and manage cravings and stay motivated to achieve sobriety goals. Talk therapy often takes time; it can last for several weeks or span several months.
Cognitive Behavioral Therapy (CBT) has proven particularly effective in treating alcohol misuse. It was first developed as a clinical approach to managing mood disorders, but was later adapted to treat alcohol use disorder (AUD) and other forms of addiction.
The idea behind CBT is that certain patterns of thoughts can lead to maladaptive, or harmful, behaviors, such as continued substance use. The theory suggests that we can start to change our behavior by identifying and changing any negative thoughts and emotions that might lead us to engage in drinking.
While we can technically practice CBT on our own, it’s often more effective to see a licensed counselor or therapist who can help guide us through this process. They can help us explore the positive and negative consequences of continued alcohol use, challenge harmful beliefs, and equip us with strategies for coping with cravings and avoiding high-risk situations.
Another important component of CBT is building or strengthening various skills, such as family or other social relationships, emotional regulation, and problem-solving skills.
Research indicates that cognitive-behavioral therapy for alcoholism is beneficial even after treatment has concluded, since we can carry the skills we’ve learned with us into our new life. Some studies have noted that CBT can be effective with as few as five sessions, though we’re likely to see greater results by sticking with it for longer.
Interestingly, current research is focusing on how to produce even more powerful effects by combining CBT with medications for alcohol misuse and other behavioral therapies. A computer-based CBT system has shown to be effective in helping reduce alcohol use following other treatments.
Dialectical Behavioral Therapy (DBT) is another type of talk therapy that was initially developed to treat people with long-term suicidal behaviors, and it has since been effectively applied to treating alcohol misuse.
The main goals of DBT are to teach us to live in the moment, develop healthy ways to cope, regulate our emotions, and improve our relationships with others. As it relates to alcohol misuse, DBT treatment usually focuses on reducing substance use, managing cravings, eliminating behaviors associated with alcohol use, increasing social support, and encouraging positive and healthy activities. Similar to CBT, a therapist guides us through this process.
There are four main strategies and techniques used in DBT:
Research has shown that DBT is effective for people who struggle with alcohol addiction and other substance abuse disorders.
Motivational interviewing (MI) is designed to help us resolve ambivalent feelings, set direct goals for self-improvement, and stay motivated to achieve them.
A therapist for alcoholism can help encourage us to examine the negative consequences of alcohol use and explore any discrepancies that arise between where we are and where we want to be. They can also help us address any resistance to change that might be holding us back and increase our acceptance of change.
Motivational interviewing can be a particularly powerful technique for treating alcohol misuse since many people feel powerless against addiction and can benefit from increased motivation to take action against it.
Motivational interviewing incorporates four basic principles in therapy, including expressing empathy, rolling with resistance, developing self-efficacy, and developing discrepancy. This technique is often used in conjunction with other forms of therapy.
Play therapy, art therapy, music therapy, drama therapy, sand therapy, and other expressive arts can provide an alternative medium to express, process, and integrate our thoughts and feelings surrounding the recovery process. In fact, many rehab centers offer art and music therapy to their patients.
The purpose of expressive arts therapy is to help us relax, express how we feel, and stay occupied with a positive activity. Art and music therapy have also been shown to alleviate symptoms of depression and anxiety, two of the most common mental health problems which afflict people with alcohol use disorder.
Creative artistic expression helps us tap into emotions and needs that might be difficult to express through more traditional forms of communication. These mediums are a tangible way to help us build new insight and reconcile emotional conflicts.
While the 12-Step approach of Alcoholics Anonymous (AA) and related programs might not be for everyone, it resonates with many people worldwide, especially those who find the spiritual element and community focus of the program helpful in their journey. 12-Step Facilitation therapists are familiar with the program and can help us work through the steps and process what goes on in meetings in a more private setting.
These days we can find just about anything online, and therapy is no exception! Online therapy has been around for years, but really took off during the COVID pandemic that kept us locked inside with our habits, which, for many of us, got a lot more challenging to cope with. Online therapy can incorporate elements of CBT and DBT and has the added benefit of allowing us to connect with a qualified professional without needing to leave home or disrupt our schedule — all while maintaining maximum privacy.
The science-backed benefits of mindfulness are well documented, and both yoga and meditation are great ways to harness the power of being in the moment to coast through cravings and get in touch with our authentic selves. In the words of meditation expert Jon Kabat-Zinn, “The little things? The little moments? They aren't little.” Whether we choose the physical practice of yoga or the more introspective practice of meditation, we can tap into the magic of those moments and use them to build momentum for our alcohol journeys.
While this list is by no means exhaustive, these are some of the more common forms of therapy for alcohol misuse. They have all proven effective in helping us manage cravings, reduce consumption, and prevent relapse. Keep in mind, however, that recovering from alcohol misuse takes time. We can’t expect to see results from trying one form of therapy only once — or even twice. The more patient and consistent we are, the greater our chance of seeing results. And if you try one type of therapy and don’t find it effective, don’t give up! There are many other options out there.
Reframe is another alternative. We’ve helped millions of people cut back on their alcohol consumption and enhance their physical, mental, and emotional well-being.
Alcohol intolerance — caused primarily by a deficiency in the enzyme alcohol dehydrogenase —- can lead to skin flushing, an upset stomach, rapid heartbeat, sinus issues, headaches, low blood pressure, diarrhea, shortness of breath, hot flashes, and itchiness.
When it comes to alcohol, it’s important to listen to your body to know what’s best for your health — and the Reframe app is here to help! While it’s not a cure for alcohol use disorder (AUD), our program is designed to aid you in gradually reducing your alcohol intake by using scientifically supported information to inform and inspire you every step of the way. Our tried-and-tested approach has positively impacted hundreds of thousands of people worldwide, enabling them to drink less and enjoy life more. We're excited to offer you the same help!
Reframe provides you with the necessary knowledge and tools to not only decrease your alcohol consumption, but to flourish throughout the process. Our daily scientifically-supported readings tell you all about the brain science behind alcohol use, while our Toolkit gives you helpful resources and exercises to tackle any obstacle you might face on the way.
You'll have the chance to connect with countless other Reframers via our 24/7 Forum chat and daily Zoom check-ins. Get inspired by people across the globe who truly understand your journey! For more personalized support, you also have the option to get in touch with our certified Reframe coaches.
Moreover, we're always adding new features to enhance your in-app experience. We're thrilled to introduce Melody, our newly integrated chatbot built with the most advanced AI technology. Melody can help you in your transition to a life with less — or no — alcohol.
But that's not all! We offer engaging monthly challenges, such as Dry/Damp January, Mental Health May, and Outdoorsy June. Don't miss the opportunity to join in with other Reframers — or go at it alone if that suits you better!
With a free trial for the first 7 days, there's absolutely no risk in giving the Reframe app a shot. Are you ready to feel empowered and explore a life with less reliance on alcohol? Then download our app through the App Store or Google Play today!
It feels like a bizarre time warp. You take a few sips of wine, a shot of tequila, or gulp down a beer, and your body responds with a full-out protest: instead of feeling mellow, you turn bright red, feel uncomfortably hot, and get that thumping, rapid heartbeat. What is this? A freakishly early hangover? A bad batch from a bottle that sat out too long? You might chalk it up to a bad day or a sensitive stomach, but the real reason could be hiding in plain sight: alcohol intolerance.
We all know that drinking too much can leave us feeling less than stellar, but when that “ick” comes on after just a drink or two, it means there’s something deeper going on. If you’re wondering, “Why does my nose get stuffy when I drink alcohol?” or “Why is my alcohol tolerance so low all of a sudden?” it’s time to dig deeper. Is this an allergy to alcohol or something else altogether? While allergies to alcohol happen, it could be alcohol intolerance. Let's unpack the ten common symptoms of this condition and explore some ways we can manage it.
Simply put, alcohol intolerance is the body’s adverse reaction to alcohol. While facial flushing, nausea, headaches, a stuffy nose, and itchiness are the most common symptoms, low blood pressure, high heart rate, diarrhea, hot flashes, and shortness of breath are typical as well.
Unlike allergies to alcohol, intolerance is largely a genetic issue caused by an inability to metabolize alcohol properly. The culprit? An enzyme called aldehyde dehydrogenase (ALDH), which (normally) works together with another enzyme — alcohol dehydrogenase — to metabolize alcohol in the liver.
When everything is functioning as it should, alcohol dehydrogenase breaks down alcohol into a substance called acetaldehyde — a highly reactive, toxic compound that's a main player in causing hangover symptoms and is more toxic than alcohol itself. Next, aldehyde dehydrogenase quickly steps in and converts the toxin into a harmless substance called acetic acid, a compound similar to vinegar. Once formed, acetic acid becomes a metabolic substrate: the body uses it for energy and expels the byproducts easily, without any harmful effects.
However, a problem arises when there's a deficiency or malfunction of ALDH, the enzyme involved in these conversion processes. When ALDH doesn't function properly (or when its levels are lower than normal due to genetic factors), acetaldehyde doesn't get converted into acetic acid efficiently. As a result, it accumulates in the bloodstream, leading to a range of unpleasant symptoms we identify as alcohol intolerance.
Acetaldehyde can irritate and inflame the lining of the stomach and intestines, which might exacerbate gastritis, causing nausea, vomiting, or stomach pain. In some people, an accumulation of acetaldehyde stimulates the release of histamines, causing symptoms similar to allergic reactions, such as itching, congestion, and difficulty breathing.
At elevated levels, acetaldehyde can affect the brain and nervous system, potentially causing mood changes, memory gaps, and impaired motor functions. Chronic exposure to elevated levels of acetaldehyde has even been linked to an increased risk of certain cancers, especially esophageal cancer.
Before diving deeper into alcohol intolerance, let’s discuss the differences among four alcohol-related issues that can have overlapping symptoms (many of which are linked to alcohol metabolism). They can be easy to confuse, but these issues aren’t quite identical:
Now, let’s explore the ten most common symptoms of alcohol intolerance, which can affect various body systems but stem from the same trigger — the inability to process alcohol effectively.
Wrestling with nausea after just a drink or two? You might be dealing with alcohol intolerance. The body processes alcohol in the liver using enzymes that convert it to other compounds. However, the buildup of one compound, acetaldehyde, can lead to nausea in those with alcohol intolerance.
Moreover, alcohol causes inflammation and irritation of the stomach lining. This inflammation — known as gastritis — can result in discomfort, pain, nausea, and, in severe cases, vomiting. The higher the alcohol content in a drink, the greater the likelihood and severity of nausea.
Notice your skin getting red after a sip of Merlot? This flushing can also be one of the first signs of alcohol intolerance. Once again, it’s the result of acetaldehyde accumulation, which dilates our blood vessels. This reaction is highly prevalent in people of East Asian descent, with approximately 36% of Japanese, Chinese, and Korean populations experiencing this flush response. However, it's important to remember that alcohol intolerance isn't exclusive to any particular ethnicity — in fact, as many as 540 million people around the world have a genetic ALDH2 deficiency that results in face flushing. That’s roughly 8% of the entire population!
Facial flushing can be an uncomfortable and embarrassing reaction to alcohol, but it's also a helpful indicator of alcohol intolerance. It's the body's way of signaling that it's struggling to process alcohol. So while the alcohol-induced blush might seem like a mere cosmetic concern, it's a window into the body's internal processes and potential health risks.
When it comes to this particular symptom, a risk that’s most concerning is the possible link to cancer of the esophagus. A 2017 study found a correlation between the two, suggesting that face flushing might be a warning sign of being at higher risk for the disease.
Ever had a racing heartbeat that comes out of nowhere after having a few sips? It could be another sign of sudden intolerance to alcohol. Once again, the main culprit is acetaldehyde, which has been linked to blood vessel dilation due to changes in heart rate. Rising acetaldehyde levels throw off the electrical signals in the heart, leading to an increased heart rate (tachycardia). Elevated acetaldehyde can also induce palpitations — the fluttering sensation that feels like skipped beats or forceful thumping.
While acetaldehyde plays a significant role in alcohol-induced tachycardia, it's not the sole player. Alcohol itself has a direct effect on the heart and blood vessels by triggering the release of stress hormones such as adrenaline, which stimulates the heart to beat faster. Additionally, dehydration caused by alcohol can concentrate the blood, making the heart work harder to pump it and resulting in an increased heart rate.
Some people might find their nose blocked or running after drinking alcohol. This is because alcohol can cause the blood vessels inside the nose to swell, producing more mucus and causing symptoms similar to a cold or allergic rhinitis. This symptom of alcohol intolerance is especially common with wine.
Headaches are one of the most reported symptoms of alcohol intolerance. Alcohol triggers blood vessels in our brain to expand, leading to an all-too-familiar pounding pain. Dehydration caused by alcohol also contributes to these headaches.
While many people know that long-term alcohol use can raise blood pressure, in the short term — and particularly in cases of alcohol intolerance — blood pressure can actually drop. This can lead to dizziness or even fainting.
It's essential to recognize symptoms associated with a sudden drop in blood pressure after drinking. In addition to dizziness, these might include blurred vision, nausea, fatigue, and lack of concentration caused by a decrease in blood flow to the brain.
Alcohol speeds up digestion, causing the muscles in the intestines to contract more often and leading to diarrhea. Moreover, alcohol can lead to an inflammatory response in the gut, which can exacerbate the effect.
Certain types of alcohol may be more likely to cause diarrhea than others. For instance, high-sugar drinks can pull water from the intestines, leading to loose stools. Beverages high in caffeine — such as certain liqueurs or mixers — can stimulate muscle contractions in the intestines, increasing the speed of digestion.
A sudden feeling of warmth can indicate the body's inability to process alcohol. This effect can occur due to alcohol’s vasodilatory effect, making the skin feel unusually warm for a time.
This sensation might be accompanied by sweating as the body attempts to cool itself down, and it can be followed by chills as the effects of the alcohol wear off. Certain types of alcohol —such as red wine — may be more likely to cause hot flashes than others due to chemicals that affect the body's ability to regulate temperature.
In some cases, alcohol intolerance can cause the body to release histamines, similar to what happens in an allergic reaction. This response can lead to inflamed airways and difficulty breathing.
If you or someone you know experiences difficulty breathing after consuming alcohol, seek immediate medical attention. This symptom should always be taken seriously, as it can quickly escalate.
Less intense than shortness of breath, these other classic signs of an allergic reaction can occur with alcohol intolerance due to histamine release in response to certain components found in alcoholic beverages. Histamine is a compound involved in immune responses, leading to the classic symptoms of allergies: itching, redness, and swelling in the eyes, nose, and mouth. Itchiness can also be accompanied by other allergic reactions — rashes or hives, swelling (especially around the eyes, lips, or the entire face), watery eyes, sneezing, or nasal congestion.
Some people are allergic or have alcohol sensitivity to specific ingredients found in some alcoholic beverages. For instance, wines and beers often contain sulfites, preservatives that can trigger allergy-like symptoms.
If you think you might have alcohol intolerance, the first step is to speak with a healthcare professional. They can provide guidance and run any necessary tests to rule out other conditions.
From there, we can take a number of steps to mitigate symptoms and navigate social situations with grace and ease.
If your alcohol intolerance is fairly mild (say, a bit of nausea and some facial flushing that doesn’t seem to get worse), a trip to the doctor probably isn’t necessary. Still, it’s a clear sign from your body and definitely something that you should keep in mind. However, if the symptoms are more severe and include vomiting and cardiovascular symptoms, it’s best to get checked out by a physician. Always err on the side of safety!
Being aware of alcohol intolerance and its symptoms lets us make informed decisions about our alcohol consumption. We're all striving to live our healthiest, happiest lives — and knowing what's going on in our bodies is a big part of that journey.
But it’s not just about identifying what our bodies can’t handle — it’s a fresh perspective on understanding our unique constitutions. In many ways, this newfound knowledge is like receiving a personalized roadmap to a more vibrant, energized, and joyful life.
Understanding our body’s signals opens doors to new experiences, tastes, and adventures. Maybe it’s sipping on alcohol-free cocktails that surprise our palate, attending fun mocktail mixers, or even just relishing the clarity and energy of an alcohol-free evening out with friends.
The beauty of this awareness is that it empowers us to make choices that enhance our well-being, while still cherishing those festive, celebratory moments. Recognizing the signs of alcohol intolerance is not a limitation! It’s an invitation to a world of expanded possibilities. It’s all about celebrating life in a way that resonates with our truest selves.
It feels like a bizarre time warp. You take a few sips of wine, a shot of tequila, or gulp down a beer, and your body responds with a full-out protest: instead of feeling mellow, you turn bright red, feel uncomfortably hot, and get that thumping, rapid heartbeat. What is this? A freakishly early hangover? A bad batch from a bottle that sat out too long? You might chalk it up to a bad day or a sensitive stomach, but the real reason could be hiding in plain sight: alcohol intolerance.
We all know that drinking too much can leave us feeling less than stellar, but when that “ick” comes on after just a drink or two, it means there’s something deeper going on. If you’re wondering, “Why does my nose get stuffy when I drink alcohol?” or “Why is my alcohol tolerance so low all of a sudden?” it’s time to dig deeper. Is this an allergy to alcohol or something else altogether? While allergies to alcohol happen, it could be alcohol intolerance. Let's unpack the ten common symptoms of this condition and explore some ways we can manage it.
Simply put, alcohol intolerance is the body’s adverse reaction to alcohol. While facial flushing, nausea, headaches, a stuffy nose, and itchiness are the most common symptoms, low blood pressure, high heart rate, diarrhea, hot flashes, and shortness of breath are typical as well.
Unlike allergies to alcohol, intolerance is largely a genetic issue caused by an inability to metabolize alcohol properly. The culprit? An enzyme called aldehyde dehydrogenase (ALDH), which (normally) works together with another enzyme — alcohol dehydrogenase — to metabolize alcohol in the liver.
When everything is functioning as it should, alcohol dehydrogenase breaks down alcohol into a substance called acetaldehyde — a highly reactive, toxic compound that's a main player in causing hangover symptoms and is more toxic than alcohol itself. Next, aldehyde dehydrogenase quickly steps in and converts the toxin into a harmless substance called acetic acid, a compound similar to vinegar. Once formed, acetic acid becomes a metabolic substrate: the body uses it for energy and expels the byproducts easily, without any harmful effects.
However, a problem arises when there's a deficiency or malfunction of ALDH, the enzyme involved in these conversion processes. When ALDH doesn't function properly (or when its levels are lower than normal due to genetic factors), acetaldehyde doesn't get converted into acetic acid efficiently. As a result, it accumulates in the bloodstream, leading to a range of unpleasant symptoms we identify as alcohol intolerance.
Acetaldehyde can irritate and inflame the lining of the stomach and intestines, which might exacerbate gastritis, causing nausea, vomiting, or stomach pain. In some people, an accumulation of acetaldehyde stimulates the release of histamines, causing symptoms similar to allergic reactions, such as itching, congestion, and difficulty breathing.
At elevated levels, acetaldehyde can affect the brain and nervous system, potentially causing mood changes, memory gaps, and impaired motor functions. Chronic exposure to elevated levels of acetaldehyde has even been linked to an increased risk of certain cancers, especially esophageal cancer.
Before diving deeper into alcohol intolerance, let’s discuss the differences among four alcohol-related issues that can have overlapping symptoms (many of which are linked to alcohol metabolism). They can be easy to confuse, but these issues aren’t quite identical:
Now, let’s explore the ten most common symptoms of alcohol intolerance, which can affect various body systems but stem from the same trigger — the inability to process alcohol effectively.
Wrestling with nausea after just a drink or two? You might be dealing with alcohol intolerance. The body processes alcohol in the liver using enzymes that convert it to other compounds. However, the buildup of one compound, acetaldehyde, can lead to nausea in those with alcohol intolerance.
Moreover, alcohol causes inflammation and irritation of the stomach lining. This inflammation — known as gastritis — can result in discomfort, pain, nausea, and, in severe cases, vomiting. The higher the alcohol content in a drink, the greater the likelihood and severity of nausea.
Notice your skin getting red after a sip of Merlot? This flushing can also be one of the first signs of alcohol intolerance. Once again, it’s the result of acetaldehyde accumulation, which dilates our blood vessels. This reaction is highly prevalent in people of East Asian descent, with approximately 36% of Japanese, Chinese, and Korean populations experiencing this flush response. However, it's important to remember that alcohol intolerance isn't exclusive to any particular ethnicity — in fact, as many as 540 million people around the world have a genetic ALDH2 deficiency that results in face flushing. That’s roughly 8% of the entire population!
Facial flushing can be an uncomfortable and embarrassing reaction to alcohol, but it's also a helpful indicator of alcohol intolerance. It's the body's way of signaling that it's struggling to process alcohol. So while the alcohol-induced blush might seem like a mere cosmetic concern, it's a window into the body's internal processes and potential health risks.
When it comes to this particular symptom, a risk that’s most concerning is the possible link to cancer of the esophagus. A 2017 study found a correlation between the two, suggesting that face flushing might be a warning sign of being at higher risk for the disease.
Ever had a racing heartbeat that comes out of nowhere after having a few sips? It could be another sign of sudden intolerance to alcohol. Once again, the main culprit is acetaldehyde, which has been linked to blood vessel dilation due to changes in heart rate. Rising acetaldehyde levels throw off the electrical signals in the heart, leading to an increased heart rate (tachycardia). Elevated acetaldehyde can also induce palpitations — the fluttering sensation that feels like skipped beats or forceful thumping.
While acetaldehyde plays a significant role in alcohol-induced tachycardia, it's not the sole player. Alcohol itself has a direct effect on the heart and blood vessels by triggering the release of stress hormones such as adrenaline, which stimulates the heart to beat faster. Additionally, dehydration caused by alcohol can concentrate the blood, making the heart work harder to pump it and resulting in an increased heart rate.
Some people might find their nose blocked or running after drinking alcohol. This is because alcohol can cause the blood vessels inside the nose to swell, producing more mucus and causing symptoms similar to a cold or allergic rhinitis. This symptom of alcohol intolerance is especially common with wine.
Headaches are one of the most reported symptoms of alcohol intolerance. Alcohol triggers blood vessels in our brain to expand, leading to an all-too-familiar pounding pain. Dehydration caused by alcohol also contributes to these headaches.
While many people know that long-term alcohol use can raise blood pressure, in the short term — and particularly in cases of alcohol intolerance — blood pressure can actually drop. This can lead to dizziness or even fainting.
It's essential to recognize symptoms associated with a sudden drop in blood pressure after drinking. In addition to dizziness, these might include blurred vision, nausea, fatigue, and lack of concentration caused by a decrease in blood flow to the brain.
Alcohol speeds up digestion, causing the muscles in the intestines to contract more often and leading to diarrhea. Moreover, alcohol can lead to an inflammatory response in the gut, which can exacerbate the effect.
Certain types of alcohol may be more likely to cause diarrhea than others. For instance, high-sugar drinks can pull water from the intestines, leading to loose stools. Beverages high in caffeine — such as certain liqueurs or mixers — can stimulate muscle contractions in the intestines, increasing the speed of digestion.
A sudden feeling of warmth can indicate the body's inability to process alcohol. This effect can occur due to alcohol’s vasodilatory effect, making the skin feel unusually warm for a time.
This sensation might be accompanied by sweating as the body attempts to cool itself down, and it can be followed by chills as the effects of the alcohol wear off. Certain types of alcohol —such as red wine — may be more likely to cause hot flashes than others due to chemicals that affect the body's ability to regulate temperature.
In some cases, alcohol intolerance can cause the body to release histamines, similar to what happens in an allergic reaction. This response can lead to inflamed airways and difficulty breathing.
If you or someone you know experiences difficulty breathing after consuming alcohol, seek immediate medical attention. This symptom should always be taken seriously, as it can quickly escalate.
Less intense than shortness of breath, these other classic signs of an allergic reaction can occur with alcohol intolerance due to histamine release in response to certain components found in alcoholic beverages. Histamine is a compound involved in immune responses, leading to the classic symptoms of allergies: itching, redness, and swelling in the eyes, nose, and mouth. Itchiness can also be accompanied by other allergic reactions — rashes or hives, swelling (especially around the eyes, lips, or the entire face), watery eyes, sneezing, or nasal congestion.
Some people are allergic or have alcohol sensitivity to specific ingredients found in some alcoholic beverages. For instance, wines and beers often contain sulfites, preservatives that can trigger allergy-like symptoms.
If you think you might have alcohol intolerance, the first step is to speak with a healthcare professional. They can provide guidance and run any necessary tests to rule out other conditions.
From there, we can take a number of steps to mitigate symptoms and navigate social situations with grace and ease.
If your alcohol intolerance is fairly mild (say, a bit of nausea and some facial flushing that doesn’t seem to get worse), a trip to the doctor probably isn’t necessary. Still, it’s a clear sign from your body and definitely something that you should keep in mind. However, if the symptoms are more severe and include vomiting and cardiovascular symptoms, it’s best to get checked out by a physician. Always err on the side of safety!
Being aware of alcohol intolerance and its symptoms lets us make informed decisions about our alcohol consumption. We're all striving to live our healthiest, happiest lives — and knowing what's going on in our bodies is a big part of that journey.
But it’s not just about identifying what our bodies can’t handle — it’s a fresh perspective on understanding our unique constitutions. In many ways, this newfound knowledge is like receiving a personalized roadmap to a more vibrant, energized, and joyful life.
Understanding our body’s signals opens doors to new experiences, tastes, and adventures. Maybe it’s sipping on alcohol-free cocktails that surprise our palate, attending fun mocktail mixers, or even just relishing the clarity and energy of an alcohol-free evening out with friends.
The beauty of this awareness is that it empowers us to make choices that enhance our well-being, while still cherishing those festive, celebratory moments. Recognizing the signs of alcohol intolerance is not a limitation! It’s an invitation to a world of expanded possibilities. It’s all about celebrating life in a way that resonates with our truest selves.
Embrace the transformative power of gratitude! Delve into 10 benefits of daily gratitude and tips to cultivate this game-changing habit.
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!
Think about the last time you stumbled upon an unexpected surprise, such as finding a forgotten $20 bill in the pocket of an old jacket or hearing an out-of-the-blue compliment from a colleague. Remember that instant glow, that burst of happiness you felt? That's gratitude! And it turns out that this humble emotion can be a game-changer, particularly when we are navigating the tricky path of alcohol reduction or total abstinence.
The decision to cut back on alcohol or let go of it completely is enormously challenging. During such demanding times, the seemingly simple act of cultivating daily gratitude can come to our rescue. What are the benefits of gratitude? And why is gratitude important during our alcohol journeys? By focusing on the abundance of good in our lives and being grateful we can shift away from the feelings of deprivation or loss that might be tied to changing our drinking habits.
How can we express gratitude more and reap the benefits of gratitude in our own lives? And what are the benefits of a gratitude practice for our new booze-free lifestyle? Here are ten science-backed benefits that make a daily gratitude practice an investment worth making.
The power of gratitude lies in its ability to fend off our toxic emotions. From resentment and regret to frustration and envy, being grateful helps keep these at bay. Studies show that those who practice gratitude regularly experience enhanced happiness and a significant decrease in depression. When we train ourselves to focus on what's going well in life, we increase our body’s happiness hormones (such as serotonin and dopamine) and reduce the stress-inducing ones, such as cortisol.
Practicing gratitude benefits the body as well as the mind. The evidence proves that people who expressed gratitude report fewer aches and pains and generally felt healthier than those who didn't. This underscores the power of the mind-body connection: our thoughts and feelings can greatly influence our physical health, and vice versa.
Gratitude can also help us navigate traumatic experiences. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder (PTSD). We know that stress resilience is a fundamental component in living a healthy, happy life, and gratitude can help us get there, even when we face inevitable challenges and hardship.
Another example of the benefits of practicing gratitude? Scientific evidence has also suggested that writing in a gratitude journal improves sleep. By spending just 15 minutes before bed jotting down a few things that we're grateful for, we might find ourselves sleeping more soundly and for longer periods. This is because we intentionally shift our mindset away from worries and onto the positives, reducing our stress levels and promoting relaxation.
A 2014 study published in the Journal of Applied Sport Psychology found that athletes who expressed gratitude had increased self-esteem, which is vital for optimal performance. This positive impact on self-esteem can extend to other areas of life, helping us navigate various challenges, including reducing alcohol consumption.
Evidence over the years has demonstrated that gratitude is a key ingredient in reducing stress and developing mental strength. It plays a crucial role in helping us withstand and manage uncomfortable situations, such as criticism or toxic behavior. Practicing gratitude actually bolsters our ability to act appropriately in such situations and make decisions that support our overall well-being.
A regular gratitude practice benefits our relationships with others. Expressing gratitude doesn't just foster new friendships; it also enriches existing relationships. Studies have indicated that regularly expressing our thanks could help people make new friends and maintain a healthy relationship with existing ones. We humans need to feel loved and appreciated, and meeting this need for others can go a long way in supporting our social connections.
Grateful people are more likely to act kindly, even when others aren't so nice. Research has proven that gratitude reduces aggression and fosters empathy. This is important, since not everyone we encounter will be understanding or well-mannered. When gratitude has given us the emotional intelligence to cope with such situations, we can navigate these interactions with more ease and less reactivity.
When we reflect on what we're grateful for, we are effectively decluttering our minds. This process can lead to increased focus and mental clarity, helping us make better decisions and handle thorny situations more effectively. It can also help us perform better at work and show up more fully in our relationships.
At its core, expressing gratitude makes us happier and more positive. This positivity can be especially beneficial when we're trying to moderate or quit alcohol, as it helps us stay focused on our goals and makes the process less daunting. When we focus on all that we gain, we realize how much is going right — and this shifts us away from the million things we feel we’re lacking.
Now that we’ve learned about the 10 benefits of gratitude, how can we tap into this amazing resource and bring gratitude benefits into our daily lives? Here are a few actionable steps to kickstart a daily gratitude practice:
A regular daily routine of gratitude yields a multitude of benefits, helping us navigate life’s ups and downs — including the challenge of modifying our relationship with alcohol. This straightforward but powerful technique, when maintained consistently, can lead to significant changes in our perspective and life experiences. So, why hesitate? Start your gratitude practice today and experience its far-reaching rewards!
Think about the last time you stumbled upon an unexpected surprise, such as finding a forgotten $20 bill in the pocket of an old jacket or hearing an out-of-the-blue compliment from a colleague. Remember that instant glow, that burst of happiness you felt? That's gratitude! And it turns out that this humble emotion can be a game-changer, particularly when we are navigating the tricky path of alcohol reduction or total abstinence.
The decision to cut back on alcohol or let go of it completely is enormously challenging. During such demanding times, the seemingly simple act of cultivating daily gratitude can come to our rescue. What are the benefits of gratitude? And why is gratitude important during our alcohol journeys? By focusing on the abundance of good in our lives and being grateful we can shift away from the feelings of deprivation or loss that might be tied to changing our drinking habits.
How can we express gratitude more and reap the benefits of gratitude in our own lives? And what are the benefits of a gratitude practice for our new booze-free lifestyle? Here are ten science-backed benefits that make a daily gratitude practice an investment worth making.
The power of gratitude lies in its ability to fend off our toxic emotions. From resentment and regret to frustration and envy, being grateful helps keep these at bay. Studies show that those who practice gratitude regularly experience enhanced happiness and a significant decrease in depression. When we train ourselves to focus on what's going well in life, we increase our body’s happiness hormones (such as serotonin and dopamine) and reduce the stress-inducing ones, such as cortisol.
Practicing gratitude benefits the body as well as the mind. The evidence proves that people who expressed gratitude report fewer aches and pains and generally felt healthier than those who didn't. This underscores the power of the mind-body connection: our thoughts and feelings can greatly influence our physical health, and vice versa.
Gratitude can also help us navigate traumatic experiences. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder (PTSD). We know that stress resilience is a fundamental component in living a healthy, happy life, and gratitude can help us get there, even when we face inevitable challenges and hardship.
Another example of the benefits of practicing gratitude? Scientific evidence has also suggested that writing in a gratitude journal improves sleep. By spending just 15 minutes before bed jotting down a few things that we're grateful for, we might find ourselves sleeping more soundly and for longer periods. This is because we intentionally shift our mindset away from worries and onto the positives, reducing our stress levels and promoting relaxation.
A 2014 study published in the Journal of Applied Sport Psychology found that athletes who expressed gratitude had increased self-esteem, which is vital for optimal performance. This positive impact on self-esteem can extend to other areas of life, helping us navigate various challenges, including reducing alcohol consumption.
Evidence over the years has demonstrated that gratitude is a key ingredient in reducing stress and developing mental strength. It plays a crucial role in helping us withstand and manage uncomfortable situations, such as criticism or toxic behavior. Practicing gratitude actually bolsters our ability to act appropriately in such situations and make decisions that support our overall well-being.
A regular gratitude practice benefits our relationships with others. Expressing gratitude doesn't just foster new friendships; it also enriches existing relationships. Studies have indicated that regularly expressing our thanks could help people make new friends and maintain a healthy relationship with existing ones. We humans need to feel loved and appreciated, and meeting this need for others can go a long way in supporting our social connections.
Grateful people are more likely to act kindly, even when others aren't so nice. Research has proven that gratitude reduces aggression and fosters empathy. This is important, since not everyone we encounter will be understanding or well-mannered. When gratitude has given us the emotional intelligence to cope with such situations, we can navigate these interactions with more ease and less reactivity.
When we reflect on what we're grateful for, we are effectively decluttering our minds. This process can lead to increased focus and mental clarity, helping us make better decisions and handle thorny situations more effectively. It can also help us perform better at work and show up more fully in our relationships.
At its core, expressing gratitude makes us happier and more positive. This positivity can be especially beneficial when we're trying to moderate or quit alcohol, as it helps us stay focused on our goals and makes the process less daunting. When we focus on all that we gain, we realize how much is going right — and this shifts us away from the million things we feel we’re lacking.
Now that we’ve learned about the 10 benefits of gratitude, how can we tap into this amazing resource and bring gratitude benefits into our daily lives? Here are a few actionable steps to kickstart a daily gratitude practice:
A regular daily routine of gratitude yields a multitude of benefits, helping us navigate life’s ups and downs — including the challenge of modifying our relationship with alcohol. This straightforward but powerful technique, when maintained consistently, can lead to significant changes in our perspective and life experiences. So, why hesitate? Start your gratitude practice today and experience its far-reaching rewards!
Discover how to manage anxiety with CBT. Uncover 8 practical techniques for a calmer mind and a more balanced life.
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!
Navigating life can sometimes feel like steering a ship through a storm. Work pressures, personal relationships, social obligations all create waves of stress and anxiety. If we add the process of cutting back on or quitting alcohol, the storm intensifies. In these moments, Cognitive Behavioral Therapy (CBT) can serve as our compass, providing direction and grounding amidst the chaos.
CBT is a form of psychotherapy that empowers us to manage anxiety by changing our thought patterns, feelings, and behaviors. This is especially critical when reducing alcohol use, as anxiety can trigger a relapse. What are some cognitive behavioral therapy techniques for anxiety that can help us stay on track? If you’re wondering how to use cbt for anxiety, you’re in the right place. Let's delve deeper into eight CBT techniques that we can practice to manage anxiety at home.
Cognitive reappraisal is a potent technique for managing anxiety. It involves identifying negative thought patterns and intentionally reframing them to decrease their emotional impact. For example, if we find ourselves thinking, "This traffic is a disaster, I'll be late, and the day is ruined," we can reframe it to, "Traffic is out of my control. This gives me time to relax and listen to my favorite podcast before the busy day ahead."
Behavioral activation centers on involving ourselves in activities that bring joy and a sense of achievement. When we engage in rewarding activities, we focus less on our anxious thoughts and more on the task at hand. So, dust off that guitar, join a dance class, or engage in any activity that brings a smile to your face!
When it comes to cognitive behavioral therapy techniques for anxiety, mindfulness is an onld favorite for a reason. Mindfulness techniques guide us to stay present, experience the moment fully, and accept it without judgment. Practicing mindfulness, whether through meditation or during daily activities like eating or walking, helps us observe our anxiety without getting caught up in it. The aim is not to remove anxiety but to understand that it's a transient feeling, not our defining feature. As we cultivate this nonjudgmental awareness, we can carry it through our lives and be more present with stressful situations without getting consumed by them.
PMR is a relaxation technique that involves tensing and then releasing different muscle groups. Anxiety often causes physical symptoms like muscle tension, PMR can help alleviate these symptoms. Start from your toes, moving up to your legs, stomach, arms, and finally, your face, tensing and releasing each group in turn. You’ll find your body and mind relaxing in harmony.
Exposure therapy is a more proactive approach to managing anxiety. It involves making a list of situations that cause anxiety and then consciously putting ourselves in those situations. Whether that’s an in-person networking event or trying a new exercise class, choosing situations that are distressing yet manageable can be an effective way to overcome our trepidation. This might sound counterintuitive, but gradual and repeated exposure to our fears can reduce the fear response, making us better equipped to handle anxiety.
Keeping a diary of our thoughts, feelings, and behaviors can help us understand our anxiety better. When we jot down the situations that cause anxiety, our thoughts during those times, and how we react, we can identify patterns. This awareness can be instrumental in recognizing triggers and planning effective responses.
Problem-solving techniques give us control over our anxiety. First, we identify a problem that's causing stress, such as a looming work deadline or a relationship conflict. Then we brainstorm potential solutions, weigh their pros and cons, and finally, decide on a course of action. This technique can reduce the feelings of uncertainty and helplessness that often accompany anxiety by allowing us to take methodical action.
Graded exposure is a variation of exposure therapy that works by breaking down the anxiety-inducing situation into smaller, manageable parts. We start by confronting the least anxiety-provoking scenario, gradually working our way up to more daunting ones. This method allows us to build confidence and resilience slowly and steadily. Tackling more challenging situations builds our resilience and capacity to challenge ourselves.
Managing anxiety, especially when accompanied by the process of quitting or reducing alcohol use, can be challenging. Still, with the help of these CBT techniques, we can develop a better understanding of our anxiety and cultivate effective strategies to handle it. We are not helpless in the face of anxiety. We have the tools to navigate through the storm and guide our ship to calmer waters. The waves might be daunting, but they don’t command the ship — we do!
Navigating life can sometimes feel like steering a ship through a storm. Work pressures, personal relationships, social obligations all create waves of stress and anxiety. If we add the process of cutting back on or quitting alcohol, the storm intensifies. In these moments, Cognitive Behavioral Therapy (CBT) can serve as our compass, providing direction and grounding amidst the chaos.
CBT is a form of psychotherapy that empowers us to manage anxiety by changing our thought patterns, feelings, and behaviors. This is especially critical when reducing alcohol use, as anxiety can trigger a relapse. What are some cognitive behavioral therapy techniques for anxiety that can help us stay on track? If you’re wondering how to use cbt for anxiety, you’re in the right place. Let's delve deeper into eight CBT techniques that we can practice to manage anxiety at home.
Cognitive reappraisal is a potent technique for managing anxiety. It involves identifying negative thought patterns and intentionally reframing them to decrease their emotional impact. For example, if we find ourselves thinking, "This traffic is a disaster, I'll be late, and the day is ruined," we can reframe it to, "Traffic is out of my control. This gives me time to relax and listen to my favorite podcast before the busy day ahead."
Behavioral activation centers on involving ourselves in activities that bring joy and a sense of achievement. When we engage in rewarding activities, we focus less on our anxious thoughts and more on the task at hand. So, dust off that guitar, join a dance class, or engage in any activity that brings a smile to your face!
When it comes to cognitive behavioral therapy techniques for anxiety, mindfulness is an onld favorite for a reason. Mindfulness techniques guide us to stay present, experience the moment fully, and accept it without judgment. Practicing mindfulness, whether through meditation or during daily activities like eating or walking, helps us observe our anxiety without getting caught up in it. The aim is not to remove anxiety but to understand that it's a transient feeling, not our defining feature. As we cultivate this nonjudgmental awareness, we can carry it through our lives and be more present with stressful situations without getting consumed by them.
PMR is a relaxation technique that involves tensing and then releasing different muscle groups. Anxiety often causes physical symptoms like muscle tension, PMR can help alleviate these symptoms. Start from your toes, moving up to your legs, stomach, arms, and finally, your face, tensing and releasing each group in turn. You’ll find your body and mind relaxing in harmony.
Exposure therapy is a more proactive approach to managing anxiety. It involves making a list of situations that cause anxiety and then consciously putting ourselves in those situations. Whether that’s an in-person networking event or trying a new exercise class, choosing situations that are distressing yet manageable can be an effective way to overcome our trepidation. This might sound counterintuitive, but gradual and repeated exposure to our fears can reduce the fear response, making us better equipped to handle anxiety.
Keeping a diary of our thoughts, feelings, and behaviors can help us understand our anxiety better. When we jot down the situations that cause anxiety, our thoughts during those times, and how we react, we can identify patterns. This awareness can be instrumental in recognizing triggers and planning effective responses.
Problem-solving techniques give us control over our anxiety. First, we identify a problem that's causing stress, such as a looming work deadline or a relationship conflict. Then we brainstorm potential solutions, weigh their pros and cons, and finally, decide on a course of action. This technique can reduce the feelings of uncertainty and helplessness that often accompany anxiety by allowing us to take methodical action.
Graded exposure is a variation of exposure therapy that works by breaking down the anxiety-inducing situation into smaller, manageable parts. We start by confronting the least anxiety-provoking scenario, gradually working our way up to more daunting ones. This method allows us to build confidence and resilience slowly and steadily. Tackling more challenging situations builds our resilience and capacity to challenge ourselves.
Managing anxiety, especially when accompanied by the process of quitting or reducing alcohol use, can be challenging. Still, with the help of these CBT techniques, we can develop a better understanding of our anxiety and cultivate effective strategies to handle it. We are not helpless in the face of anxiety. We have the tools to navigate through the storm and guide our ship to calmer waters. The waves might be daunting, but they don’t command the ship — we do!
Unlock the secrets of emotional, esteem, informational, and tangible support, and how they facilitate a healthier relationship with alcohol.
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!
Have you experienced times when you’ve reached out to a close friend to share your anxieties, and their empathetic words lightened your burdens? Has a well-timed piece of advice turned your confusion into clarity? These moments highlight the power of social support — the lifelines that help us survive tumultuous events with ease. Social support becomes all the more relevant when we're cutting back on alcohol or quitting altogether. What are the different types of support? Let’s explore various types of social support, look at some social support examples, and find out how these types of support can benefit us.
Changing our drinking habits is a personal endeavor that comes with its own unique set of challenges. This is where the remarkable power of social support steps in. It's not just a comforting presence — science backs its effectiveness, too. Research by Beattie and Longabaugh (1999) has shown that robust social support networks can predict successful treatment outcomes for those seeking to change their relationship with alcohol.
Social support reassures us that we're part of a caring community and reminds us that the hurdles we face are not ours to tackle alone. Let’s look at the four different types.
The first category of social support is emotional support. This includes elements of empathy, love, trust, and concern. It helps us feel heard, understood, and a little less anxious about the world around us. When changing our drinking habits, a non-judgmental ear to hear our fears and frustrations can make the difference between feeling lost and feeling loved.
Next up is esteem support, which deals with affirming our worth and value. Esteem support is about being on the receiving end of positive feedback, words of encouragement, and acknowledgment of our efforts and accomplishments. It builds our self-esteem and resilience, two vital qualities as we navigate the tricky waters of alcohol reduction or sobriety. In essence, esteem support provides the positive reinforcement that nourishes our sense of self-worth.
Informational support involves sharing advice, suggestions, or knowledge that helps us in our decision-making process. This could include the latest research on strategies to manage cravings, professional counseling contacts, or information about local support groups. In the context of changing our drinking habits, being equipped with reliable information can make the journey less daunting and more manageable.
Last but not least is tangible support. It refers to physical help, such as financial aid, material resources, or services. This could be a friend offering to drive us to a support group meeting, a co-worker bringing us a nutritious meal, or a family member caring for our children while we attend therapy. As we focus on cutting back on alcohol or quitting altogether, this kind of hands-on, practical assistance can significantly lighten our load and make our journey less burdensome.
Instrumental social support refers to the practical and tangible assistance we can provide to help our loved ones accomplish specific tasks or manage practical challenges. These types of support involve offering direct aid or resources that can help someone navigate their daily lives, particularly during stressful or difficult times.
Social support in all its diverse forms can guide us toward a life less dependent on alcohol. Understanding the different types of support and knowing how to seek and provide them appropriately can enhance our ability to both give and receive support. It encourages us to lean on one another — to offer an understanding nod, to utter a word of encouragement, to share a piece of useful information, or to lend a helping hand to our friends, family, and even to ourselves. We are social beings who thrive best in a supportive community, whether we’re giving or receiving that support.
Have you experienced times when you’ve reached out to a close friend to share your anxieties, and their empathetic words lightened your burdens? Has a well-timed piece of advice turned your confusion into clarity? These moments highlight the power of social support — the lifelines that help us survive tumultuous events with ease. Social support becomes all the more relevant when we're cutting back on alcohol or quitting altogether. What are the different types of support? Let’s explore various types of social support, look at some social support examples, and find out how these types of support can benefit us.
Changing our drinking habits is a personal endeavor that comes with its own unique set of challenges. This is where the remarkable power of social support steps in. It's not just a comforting presence — science backs its effectiveness, too. Research by Beattie and Longabaugh (1999) has shown that robust social support networks can predict successful treatment outcomes for those seeking to change their relationship with alcohol.
Social support reassures us that we're part of a caring community and reminds us that the hurdles we face are not ours to tackle alone. Let’s look at the four different types.
The first category of social support is emotional support. This includes elements of empathy, love, trust, and concern. It helps us feel heard, understood, and a little less anxious about the world around us. When changing our drinking habits, a non-judgmental ear to hear our fears and frustrations can make the difference between feeling lost and feeling loved.
Next up is esteem support, which deals with affirming our worth and value. Esteem support is about being on the receiving end of positive feedback, words of encouragement, and acknowledgment of our efforts and accomplishments. It builds our self-esteem and resilience, two vital qualities as we navigate the tricky waters of alcohol reduction or sobriety. In essence, esteem support provides the positive reinforcement that nourishes our sense of self-worth.
Informational support involves sharing advice, suggestions, or knowledge that helps us in our decision-making process. This could include the latest research on strategies to manage cravings, professional counseling contacts, or information about local support groups. In the context of changing our drinking habits, being equipped with reliable information can make the journey less daunting and more manageable.
Last but not least is tangible support. It refers to physical help, such as financial aid, material resources, or services. This could be a friend offering to drive us to a support group meeting, a co-worker bringing us a nutritious meal, or a family member caring for our children while we attend therapy. As we focus on cutting back on alcohol or quitting altogether, this kind of hands-on, practical assistance can significantly lighten our load and make our journey less burdensome.
Instrumental social support refers to the practical and tangible assistance we can provide to help our loved ones accomplish specific tasks or manage practical challenges. These types of support involve offering direct aid or resources that can help someone navigate their daily lives, particularly during stressful or difficult times.
Social support in all its diverse forms can guide us toward a life less dependent on alcohol. Understanding the different types of support and knowing how to seek and provide them appropriately can enhance our ability to both give and receive support. It encourages us to lean on one another — to offer an understanding nod, to utter a word of encouragement, to share a piece of useful information, or to lend a helping hand to our friends, family, and even to ourselves. We are social beings who thrive best in a supportive community, whether we’re giving or receiving that support.
Unlock deeper connections with our 8-step guide to improve communication in your relationships. Build understanding and respect!
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 about to receive feedback from a new supervisor at work. Your previous supervisor was quick to berate you and point out all of your shortcomings, so you remain defensive as you enter the meeting. However, you’re surprised to find that this new supervisor is completely different. They listen to your concerns, empathize with your struggles, and clearly voice where you can improve without being degrading or disrespectful. This new supervisor demonstrates healthy communication patterns, which, when employed regularly, have the power to transform the way we interact with others.
In a similar way, communication in marriage, with family members, and with friends is a vital aspect of our quality of life and overall well-being. Why is communication important in a relationship? Healthy, effective communication in relationships allows us to understand each other deeply and provide mutual support. The significance of this increases when we're navigating major lifestyle shifts.
Learning how to communicate in a relationship, developing healthy communication skills within our social groups, and finding ways to communicate effectively at work are all skills that have the power to transform our lives. If you’re wondering how to build communication in a relationship, you’ve come to the right place. Let’s explore eight scientifically-proven ways to enhance communication in relationships, thus aiding our journey towards healthier habits.
If we want to learn how to communicate effectively and learn how to communicate in a relationship, it all starts with listening. Listening goes beyond merely remaining silent when another person is talking. Active listening is about fully concentrating, understanding, responding, and then remembering what's being said. It sends a powerful message to the speaker that we value their words and are keenly interested in their thoughts and feelings. Communication in marriage thrives on active listening — making sure that our partner knows they’re being listened to is key for the relationship to be successful.
How To Improve: Instead of formulating your response as the person is still talking, wait until they’ve said their piece to share your thoughts. Not only does this convey basic respect, but it also shows that we care about their opinions and feelings.
The saying “less is more” often rings true in healthy communication — it’s one of the best ways to communicate effectively. According to studies, brief and unambiguous messages are generally more impactful and less prone to misinterpretation.
How To Improve: For instance, when discussing our decision to reduce our alcohol consumption, we might instinctively say, “I’ll probably drink a little less tonight” when our friends ask. Instead, however, we should say, “I’ll only be having one drink tonight, but I’ll bring mocktails we can all share.” This clarity also protects us from potential future awkwardness or resentment by laying our intentions out clearly.
Our facial expressions, body language, and even the tone of our voice play a substantial role in how our messages are perceived and are a big part of learning how to communicate effectively. Research indicates that these non-verbal cues significantly influence communication. Making sure that our body language aligns with our spoken words is essential for effective and healthy communication.
How To Improve: If we want to be seen as assertive, for instance, we should keep an open posture and maintain eye contact when speaking.
Emotional intelligence (the ability to identify, understand, and manage our own emotions and those of others) is a potent communication tool. Research shows that people with higher emotional intelligence enjoy improved interpersonal communication, leading to healthier, more fulfilling relationships.
How To Improve: We can increase our emotional intelligence by regularly reflecting on our feelings, trying to see things from others’ perspectives, and asking others to clarify when we don’t quite understand what they’re trying to say.
Open-mindedness, or the willingness to consider others' perspectives, is a critical factor in effective communication. Studies reveal that open-minded people are better communicators, more understanding, and more likely to reach amicable resolutions during disputes. Letting go of rigidity can help us come to healthy compromises, which deepens trust and respect in our relationships.
How To Improve: Consider alternatives for scenarios. We may realize that our way isn’t the right way when we put ourselves in others’ shoes. Allow yourself to be flexible and accept that things won’t always go as expected — and that’s okay.
Expressing our thoughts and feelings in a respectful yet firm manner is another crucial aspect of communication. Assertiveness can lead to better relationship satisfaction, lower anxiety, and reduced likelihood of depression.
How To Improve: When we speak our minds, we avoid much of the discomfort and frustration that comes with people-pleasing and undermining our own needs. Being assertive doesn’t mean being cruel or dominating. It instead requires that we take ownership of our needs and feelings by using “I” statements and speaking up when something feels off.
By placing ourselves in someone else's shoes, we can foster a deeper understanding and stronger connections. Evidence suggests that empathy can significantly boost communication in relationships. When we show others that we see them and feel their struggles, they’re more willing to continue trusting and confiding in us. This can open the door to deeper, more meaningful relationships.
How To Improve: Practice compassion in your daily interactions, always considering the emotions and circumstances of others before reacting or making judgments. For example, if a colleague is rude or irritable, we can consider why. Perhaps they’re dealing with issues or at home or just received unpleasant medical news.
Finally, establishing a habit of regular check-ins or intentional, open discussions about our feelings and experiences can keep communication lines clear and open. When we do this, we remove any of the guesswork about how others are doing, and we can get a better idea of how to support each other.
How To Improve: Reach out to loved ones regularly. Instead of waiting around for friends and relatives to text us first, we can take initiative and check in.
The quest towards adopting healthier habits, such as revising our drinking practices, isn't a solitary mission. It's a shared endeavor that heavily leans on the encouragement, understanding, and unyielding support of our friends, family, and mentors. These pillars of our journey can only be effectively established through compassionate communication, the transformative tool that morphs our everyday discussions into significant exchanges, turning routine dialogues into powerful moments of mutual understanding and connection.
In our exploration, we've pinpointed eight strategic approaches that can dramatically improve these daily exchanges. These tools can be vital in enhancing the quality of our interactions, paving the way for a more empathetic and supportive environment where everyone feels acknowledged and appreciated.
So, as we ambitiously stride towards our goal of healthier drinking habits, let's pledge to fill our communication with more care and understanding. This not only propels us towards our health objectives, but also fosters deeper, more meaningful relationships with those who matter the most to us. Here's to embracing compassion in our lives and our exchanges!
You’re about to receive feedback from a new supervisor at work. Your previous supervisor was quick to berate you and point out all of your shortcomings, so you remain defensive as you enter the meeting. However, you’re surprised to find that this new supervisor is completely different. They listen to your concerns, empathize with your struggles, and clearly voice where you can improve without being degrading or disrespectful. This new supervisor demonstrates healthy communication patterns, which, when employed regularly, have the power to transform the way we interact with others.
In a similar way, communication in marriage, with family members, and with friends is a vital aspect of our quality of life and overall well-being. Why is communication important in a relationship? Healthy, effective communication in relationships allows us to understand each other deeply and provide mutual support. The significance of this increases when we're navigating major lifestyle shifts.
Learning how to communicate in a relationship, developing healthy communication skills within our social groups, and finding ways to communicate effectively at work are all skills that have the power to transform our lives. If you’re wondering how to build communication in a relationship, you’ve come to the right place. Let’s explore eight scientifically-proven ways to enhance communication in relationships, thus aiding our journey towards healthier habits.
If we want to learn how to communicate effectively and learn how to communicate in a relationship, it all starts with listening. Listening goes beyond merely remaining silent when another person is talking. Active listening is about fully concentrating, understanding, responding, and then remembering what's being said. It sends a powerful message to the speaker that we value their words and are keenly interested in their thoughts and feelings. Communication in marriage thrives on active listening — making sure that our partner knows they’re being listened to is key for the relationship to be successful.
How To Improve: Instead of formulating your response as the person is still talking, wait until they’ve said their piece to share your thoughts. Not only does this convey basic respect, but it also shows that we care about their opinions and feelings.
The saying “less is more” often rings true in healthy communication — it’s one of the best ways to communicate effectively. According to studies, brief and unambiguous messages are generally more impactful and less prone to misinterpretation.
How To Improve: For instance, when discussing our decision to reduce our alcohol consumption, we might instinctively say, “I’ll probably drink a little less tonight” when our friends ask. Instead, however, we should say, “I’ll only be having one drink tonight, but I’ll bring mocktails we can all share.” This clarity also protects us from potential future awkwardness or resentment by laying our intentions out clearly.
Our facial expressions, body language, and even the tone of our voice play a substantial role in how our messages are perceived and are a big part of learning how to communicate effectively. Research indicates that these non-verbal cues significantly influence communication. Making sure that our body language aligns with our spoken words is essential for effective and healthy communication.
How To Improve: If we want to be seen as assertive, for instance, we should keep an open posture and maintain eye contact when speaking.
Emotional intelligence (the ability to identify, understand, and manage our own emotions and those of others) is a potent communication tool. Research shows that people with higher emotional intelligence enjoy improved interpersonal communication, leading to healthier, more fulfilling relationships.
How To Improve: We can increase our emotional intelligence by regularly reflecting on our feelings, trying to see things from others’ perspectives, and asking others to clarify when we don’t quite understand what they’re trying to say.
Open-mindedness, or the willingness to consider others' perspectives, is a critical factor in effective communication. Studies reveal that open-minded people are better communicators, more understanding, and more likely to reach amicable resolutions during disputes. Letting go of rigidity can help us come to healthy compromises, which deepens trust and respect in our relationships.
How To Improve: Consider alternatives for scenarios. We may realize that our way isn’t the right way when we put ourselves in others’ shoes. Allow yourself to be flexible and accept that things won’t always go as expected — and that’s okay.
Expressing our thoughts and feelings in a respectful yet firm manner is another crucial aspect of communication. Assertiveness can lead to better relationship satisfaction, lower anxiety, and reduced likelihood of depression.
How To Improve: When we speak our minds, we avoid much of the discomfort and frustration that comes with people-pleasing and undermining our own needs. Being assertive doesn’t mean being cruel or dominating. It instead requires that we take ownership of our needs and feelings by using “I” statements and speaking up when something feels off.
By placing ourselves in someone else's shoes, we can foster a deeper understanding and stronger connections. Evidence suggests that empathy can significantly boost communication in relationships. When we show others that we see them and feel their struggles, they’re more willing to continue trusting and confiding in us. This can open the door to deeper, more meaningful relationships.
How To Improve: Practice compassion in your daily interactions, always considering the emotions and circumstances of others before reacting or making judgments. For example, if a colleague is rude or irritable, we can consider why. Perhaps they’re dealing with issues or at home or just received unpleasant medical news.
Finally, establishing a habit of regular check-ins or intentional, open discussions about our feelings and experiences can keep communication lines clear and open. When we do this, we remove any of the guesswork about how others are doing, and we can get a better idea of how to support each other.
How To Improve: Reach out to loved ones regularly. Instead of waiting around for friends and relatives to text us first, we can take initiative and check in.
The quest towards adopting healthier habits, such as revising our drinking practices, isn't a solitary mission. It's a shared endeavor that heavily leans on the encouragement, understanding, and unyielding support of our friends, family, and mentors. These pillars of our journey can only be effectively established through compassionate communication, the transformative tool that morphs our everyday discussions into significant exchanges, turning routine dialogues into powerful moments of mutual understanding and connection.
In our exploration, we've pinpointed eight strategic approaches that can dramatically improve these daily exchanges. These tools can be vital in enhancing the quality of our interactions, paving the way for a more empathetic and supportive environment where everyone feels acknowledged and appreciated.
So, as we ambitiously stride towards our goal of healthier drinking habits, let's pledge to fill our communication with more care and understanding. This not only propels us towards our health objectives, but also fosters deeper, more meaningful relationships with those who matter the most to us. Here's to embracing compassion in our lives and our exchanges!
