Ready To Change Your Mindset Around Alcohol and Watch Your Life Transform? Reframe Can Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

British sports and business presenter Adrian Chiles never thought of himself as a problem drinker; after all, he only drank when there was a reason. The problem? There was always a reason. It’s a thought process many of us are familiar with: 

“If you’ve had a good day, you want a drink. Or a bad day. Or even just a boring day. A wedding’s a good excuse to drink and, even more so, funerals. If you’ve won a match, or lost a match, or had a row with someone or are getting on well with someone. If you’re going out, or staying in. Or whatever. There’s always an excuse to drink.”

And now, Chiles claims, he’s found a happy medium. After a health scare finally made him question all those “reasons” that led him to put away up to 100 units of booze per week (well over the UK’s recommended limit of 14), he “cut back” to about 30 and wrote a book about it: The Good Drinker. What is Adrian Chiles’ book all about? And is he really as “good” of a drinker (whatever that means) as he fancies himself to be?

Adrian Chiles Before “The Good Drinker”

Adrian Chiles carved out a niche for himself as a familiar face and voice in British television and journalism. Known for his work as a business and sports presenter for BBC and ITV, he’s chatted it up on programs such as The One Show and Daybreak, worked as chief football presenter for ITV Sport, and presented Working Lunch and The Money Programme.

In 2018, Chiles presented a documentary titled Drinkers Like Me. At some point, he was horrified to discover that he’d been downing around 80 to 100 units of alcohol per week. A unit is typically defined as 14g, which is a typical shot. Can you imagine taking that many shots a week? As he told the Belfast Telegraph, “I’ve worked out that if I lined up every drink I’ve ever had, the row of glasses would stretch beyond two-and-a-half miles — the length of 44 football pitches.” 

This (understandably) disturbing news was coupled with a health scare that served as a harbinger of potential liver problems on the horizon. Even though his blood tests had been normal at this point, a liver scan showed that he had developed mild fibrosis. His doctors made it clear that if he kept drinking that much, he’d be on a path to serious liver damage.

Becoming “The Good Drinker”

With this new information, Chiles decided to give those 100 units per week another thought. Perhaps he didn’t need that many?

In The Good Drinker, Chiles claims that he learned to moderate his drinking without saying goodbye to the whole lineup entirely, as many in his position would probably be advised to do. He weaves in plenty of personal anecdotes and writes with the expert flair of a seasoned storyteller, coming across as authentic and down-to-earth. 

He also criticizes addiction expert Allen Carr, who famously went from 100 cigarettes a day to zero simply by changing his mindset around addiction. Chiles gripes that Carr’s subsequent book, The Easy Way To Control Alcohol, is a misnomer, comparing it to “selling a book called The Easy Way To Avoid Car Accidents, in which the advice is not to get into a car.”

It might be true that Carr’s title is a bit of a bait-and-switch. But is Chiles’ title a bit misleading as well? Did he find a way to have his proverbial cake and eat (or drink) it, too? Admittedly, he makes some powerful points, but there are also major flaws in his argument. Let’s take a closer look. 

“The Good Drinker” Cutting Back

As much as Chiles insists his 100 units a week weren’t a “problem,” he admits there was something wrong with his level of attachment to booze. In conversation with a friend who had to stop for health reasons, he admits that his “social drinking” isn’t much to be envious of: “. . . if there was a gathering down the road from here this evening, of a hundred friends and acquaintances who I really liked, I’d be looking forward to the event very much. But if, for whatever reason, I couldn’t drink, I’d be pretty much dreading it.”

So Chiles decided to “cut back,” but didn’t quit completely. Today, according to an Independent article, he drinks between 20 and 30 units a week. 

The “Good” Parts of “The Good Drinker”

We’ll get back to whether 30 alcohol units per week is worth bragging about, but for now, let’s focus on some good insights Chiles shares in The Good Drinker:

• Less is more. Chiles realized that beyond the first drink, alcohol isn’t doing anyone any good. As he says in an interview with Express, "Every subsequent drink you then have is a fruitless attempt to recreate the first drink. I became mindful of that."
• Heavy drinking takes a toll. Chiles suffered from anxiety, depression, high blood pressure, and more, and they all improved when he cut back on alcohol. These are only a few of the many research-backed benefits of cutting back on booze.
• It’s not about the booze. Chiles talks about how the “fun” in social interactions and other fulfilling events isn’t coming from the alcohol — the experience itself is responsible for the positive feelings. That said, he doesn’t seem to embrace this idea completely in practice (more on that later).
• Don’t believe the buzz about alcohol “benefits.” In both the book and interviews, Chiles talks about the media’s influence on how alcohol is perceived and points out the dangerously misleading claims about its “benefits.” His article in The Guardian invites the reader to accept that “drinking is bad for you” and to “ignore the headlines that claim otherwise.” 

Chiles goes on to point out that a lot of these claims are qualified by fine-print disclaimers, and that many turn out to be much more uncertain than the headlines proclaim. True that.

• Don’t give in to the pressure. He also acknowledges social pressures related to drinking. As he puts it: “alcohol is the only drug you have to apologize for not taking.”
• Labels don’t help. He points out that defining people as “alcoholics” vs. “non-alcoholics” can be counterproductive, and it is. Alcohol use disorder is a complex issue, and there is a spectrum. To explore the criteria for AUD, take a look at our blog: “I Drink Every Night. Am I an Alcoholic?”
• There are many other “Drinkers Like Me.” Chiles writes, “The vast majority of drinkers like me believe they are not problem drinkers. Because we don’t conform to the stereotype of the ‘alcoholic’ — drinking in the morning, passing out in the street, etc. — we don’t think we’re addicted to, or dependent on, alcohol.”

Many people can identify with his experience. Addressing alcohol-related problems faced by this population without casting blame is certainly a step in the right direction.

Indeed, he makes some good points and observations about drinking culture and all its complexities.

The Missing Pieces and Dangers of “The Good Drinker”

That said, there are also some serious problems with the way Chiles sees booze. The main problem? He still drinks a lot of it and feels like he “needs” it to maintain his quality of life. Taken at face value, some of his arguments might lead some to make dangerous choices. 

Let’s take a look at these aspects of The Good Drinker from a scientific perspective:

• Chiles is still drinking too much. Drinking 30 drinks a week poses serious health risks. The WHO's statement about alcohol makes this point crystal clear: “When it comes to alcohol consumption, there is no safe amount that does not affect health.” And while Chiles does acknowledge the dangers of booze to some extent, there’s a bit of a disconnect between theory and practice.
• He could be on a slippery slope. It takes a lot less than Chiles’s current intake to throw off the ability of our prefrontal cortex to make decisions. The result? 30 (or even less) can easily turn back into 100, or maybe even more. 

• He might have some cognitive distortions about alcohol. When talking about the reasons he’s still drinking in The Good Drinker, he writes about his hesitation to give up drinking completely: “Rightly or wrongly, there would be a social price to pay.” While the concerns about social pressures are valid, many people find that when they cut back more substantially (or quit altogether), they regain the spark and joy of genuine interaction,
• It could be dangerous for those with alcohol use disorder (AUD). For those who are drinking as much as he was (and is) and those who have been diagnosed with AUD, the idea of only cutting back (especially to an amount that’s still excessive) could be dangerous. Science shows us that misusing alcohol changes the dopamine pathways in our brain, making it harder to stop once we start drinking. 
• It can also be dangerous for someone who has already stopped drinking. Picking up drinking after we’ve misused alcohol and quit can be dangerous because of the neural wiring that remains altered years after the misuse has stopped. For example, a recent Science study talks about vulnerability to relapse after prolonged abstinence, given that our brain retains a “persistent alcohol cue memory trace” in its wiring.

A “Reframed” Way to see “The Good Drinker”

While Chiles is on the right track with some of the ideas he has, he is still emotionally attached to alcohol. If we want a life completely free of alcohol and all its side effects, we have to go a few steps further: 

• Examine alcohol’s role in your life. How does drinking make you feel? What does it do for your interactions with friends? Your creative work? Your ability to think clearly? What about activities that don’t involve alcohol? If you keep an open mind, you might be surprised to discover how little the actual substance in your glass has to do with the positive experiences you end up treasuring for years to come.
• Give mocktails a try. Chiles talks about his newfound love for alcohol-free beer in his interview with the Independent: “A game-changer is draught alcohol-free beer in pubs because it’s got equal standing to other beers. When you’ve a pint of it in your hand, you look and feel the same as anybody else.”

There are plenty of other options out there as well! Beyond just having something in your hand, there’s a good chance you’ll find something you’ll look forward to drinking just as much (if not more). Need some ideas? Take a look at our blog “Guide to the Best Healthy Mocktails.”
• Nourish your body and hydrate. The Independent article goes on to say, “These days, he’ll have a half-and-half pint of shandy (but with soda water instead of lemonade) and alternate his drinks with glasses of water.” He certainly seems to be on the right track! It’s a good idea to alternate drinks with water. Add to that a nutritious meal before a night out and a replenishing breakfast the morning after, and things are looking even better.

As you examine your relationship with alcohol and commit to honestly exploring a life without it, you will feel less and less attached to it. In time, you’re bound to see improvements in all areas of your life — everything from better health and mental clarity to more authentic relationships — to help you build momentum and keep going.

A Goal Worth Exploring

As Chiles writes in an article in The Guardian, “The capacity to achieve intoxication without the benefit of alcohol is surely a life skill worth acquiring. I’m getting there. Whether I can achieve intoxication without the benefit of football is another matter.” It’s a goal worth exploring. Let’s hope that all of us, Chiles included, can one day get there.

British sports and business presenter Adrian Chiles never thought of himself as a problem drinker; after all, he only drank when there was a reason. The problem? There was always a reason. It’s a thought process many of us are familiar with: 

“If you’ve had a good day, you want a drink. Or a bad day. Or even just a boring day. A wedding’s a good excuse to drink and, even more so, funerals. If you’ve won a match, or lost a match, or had a row with someone or are getting on well with someone. If you’re going out, or staying in. Or whatever. There’s always an excuse to drink.”

And now, Chiles claims, he’s found a happy medium. After a health scare finally made him question all those “reasons” that led him to put away up to 100 units of booze per week (well over the UK’s recommended limit of 14), he “cut back” to about 30 and wrote a book about it: The Good Drinker. What is Adrian Chiles’ book all about? And is he really as “good” of a drinker (whatever that means) as he fancies himself to be?

Adrian Chiles Before “The Good Drinker”

Adrian Chiles carved out a niche for himself as a familiar face and voice in British television and journalism. Known for his work as a business and sports presenter for BBC and ITV, he’s chatted it up on programs such as The One Show and Daybreak, worked as chief football presenter for ITV Sport, and presented Working Lunch and The Money Programme.

In 2018, Chiles presented a documentary titled Drinkers Like Me. At some point, he was horrified to discover that he’d been downing around 80 to 100 units of alcohol per week. A unit is typically defined as 14g, which is a typical shot. Can you imagine taking that many shots a week? As he told the Belfast Telegraph, “I’ve worked out that if I lined up every drink I’ve ever had, the row of glasses would stretch beyond two-and-a-half miles — the length of 44 football pitches.” 

This (understandably) disturbing news was coupled with a health scare that served as a harbinger of potential liver problems on the horizon. Even though his blood tests had been normal at this point, a liver scan showed that he had developed mild fibrosis. His doctors made it clear that if he kept drinking that much, he’d be on a path to serious liver damage.

Becoming “The Good Drinker”

With this new information, Chiles decided to give those 100 units per week another thought. Perhaps he didn’t need that many?

In The Good Drinker, Chiles claims that he learned to moderate his drinking without saying goodbye to the whole lineup entirely, as many in his position would probably be advised to do. He weaves in plenty of personal anecdotes and writes with the expert flair of a seasoned storyteller, coming across as authentic and down-to-earth. 

He also criticizes addiction expert Allen Carr, who famously went from 100 cigarettes a day to zero simply by changing his mindset around addiction. Chiles gripes that Carr’s subsequent book, The Easy Way To Control Alcohol, is a misnomer, comparing it to “selling a book called The Easy Way To Avoid Car Accidents, in which the advice is not to get into a car.”

It might be true that Carr’s title is a bit of a bait-and-switch. But is Chiles’ title a bit misleading as well? Did he find a way to have his proverbial cake and eat (or drink) it, too? Admittedly, he makes some powerful points, but there are also major flaws in his argument. Let’s take a closer look. 

“The Good Drinker” Cutting Back

As much as Chiles insists his 100 units a week weren’t a “problem,” he admits there was something wrong with his level of attachment to booze. In conversation with a friend who had to stop for health reasons, he admits that his “social drinking” isn’t much to be envious of: “. . . if there was a gathering down the road from here this evening, of a hundred friends and acquaintances who I really liked, I’d be looking forward to the event very much. But if, for whatever reason, I couldn’t drink, I’d be pretty much dreading it.”

So Chiles decided to “cut back,” but didn’t quit completely. Today, according to an Independent article, he drinks between 20 and 30 units a week. 

The “Good” Parts of “The Good Drinker”

We’ll get back to whether 30 alcohol units per week is worth bragging about, but for now, let’s focus on some good insights Chiles shares in The Good Drinker:

• Less is more. Chiles realized that beyond the first drink, alcohol isn’t doing anyone any good. As he says in an interview with Express, "Every subsequent drink you then have is a fruitless attempt to recreate the first drink. I became mindful of that."
• Heavy drinking takes a toll. Chiles suffered from anxiety, depression, high blood pressure, and more, and they all improved when he cut back on alcohol. These are only a few of the many research-backed benefits of cutting back on booze.
• It’s not about the booze. Chiles talks about how the “fun” in social interactions and other fulfilling events isn’t coming from the alcohol — the experience itself is responsible for the positive feelings. That said, he doesn’t seem to embrace this idea completely in practice (more on that later).
• Don’t believe the buzz about alcohol “benefits.” In both the book and interviews, Chiles talks about the media’s influence on how alcohol is perceived and points out the dangerously misleading claims about its “benefits.” His article in The Guardian invites the reader to accept that “drinking is bad for you” and to “ignore the headlines that claim otherwise.” 

Chiles goes on to point out that a lot of these claims are qualified by fine-print disclaimers, and that many turn out to be much more uncertain than the headlines proclaim. True that.

• Don’t give in to the pressure. He also acknowledges social pressures related to drinking. As he puts it: “alcohol is the only drug you have to apologize for not taking.”
• Labels don’t help. He points out that defining people as “alcoholics” vs. “non-alcoholics” can be counterproductive, and it is. Alcohol use disorder is a complex issue, and there is a spectrum. To explore the criteria for AUD, take a look at our blog: “I Drink Every Night. Am I an Alcoholic?”
• There are many other “Drinkers Like Me.” Chiles writes, “The vast majority of drinkers like me believe they are not problem drinkers. Because we don’t conform to the stereotype of the ‘alcoholic’ — drinking in the morning, passing out in the street, etc. — we don’t think we’re addicted to, or dependent on, alcohol.”

Many people can identify with his experience. Addressing alcohol-related problems faced by this population without casting blame is certainly a step in the right direction.

Indeed, he makes some good points and observations about drinking culture and all its complexities.

The Missing Pieces and Dangers of “The Good Drinker”

That said, there are also some serious problems with the way Chiles sees booze. The main problem? He still drinks a lot of it and feels like he “needs” it to maintain his quality of life. Taken at face value, some of his arguments might lead some to make dangerous choices. 

Let’s take a look at these aspects of The Good Drinker from a scientific perspective:

• Chiles is still drinking too much. Drinking 30 drinks a week poses serious health risks. The WHO's statement about alcohol makes this point crystal clear: “When it comes to alcohol consumption, there is no safe amount that does not affect health.” And while Chiles does acknowledge the dangers of booze to some extent, there’s a bit of a disconnect between theory and practice.
• He could be on a slippery slope. It takes a lot less than Chiles’s current intake to throw off the ability of our prefrontal cortex to make decisions. The result? 30 (or even less) can easily turn back into 100, or maybe even more. 

• He might have some cognitive distortions about alcohol. When talking about the reasons he’s still drinking in The Good Drinker, he writes about his hesitation to give up drinking completely: “Rightly or wrongly, there would be a social price to pay.” While the concerns about social pressures are valid, many people find that when they cut back more substantially (or quit altogether), they regain the spark and joy of genuine interaction,
• It could be dangerous for those with alcohol use disorder (AUD). For those who are drinking as much as he was (and is) and those who have been diagnosed with AUD, the idea of only cutting back (especially to an amount that’s still excessive) could be dangerous. Science shows us that misusing alcohol changes the dopamine pathways in our brain, making it harder to stop once we start drinking. 
• It can also be dangerous for someone who has already stopped drinking. Picking up drinking after we’ve misused alcohol and quit can be dangerous because of the neural wiring that remains altered years after the misuse has stopped. For example, a recent Science study talks about vulnerability to relapse after prolonged abstinence, given that our brain retains a “persistent alcohol cue memory trace” in its wiring.

A “Reframed” Way to see “The Good Drinker”

While Chiles is on the right track with some of the ideas he has, he is still emotionally attached to alcohol. If we want a life completely free of alcohol and all its side effects, we have to go a few steps further: 

• Examine alcohol’s role in your life. How does drinking make you feel? What does it do for your interactions with friends? Your creative work? Your ability to think clearly? What about activities that don’t involve alcohol? If you keep an open mind, you might be surprised to discover how little the actual substance in your glass has to do with the positive experiences you end up treasuring for years to come.
• Give mocktails a try. Chiles talks about his newfound love for alcohol-free beer in his interview with the Independent: “A game-changer is draught alcohol-free beer in pubs because it’s got equal standing to other beers. When you’ve a pint of it in your hand, you look and feel the same as anybody else.”

There are plenty of other options out there as well! Beyond just having something in your hand, there’s a good chance you’ll find something you’ll look forward to drinking just as much (if not more). Need some ideas? Take a look at our blog “Guide to the Best Healthy Mocktails.”
• Nourish your body and hydrate. The Independent article goes on to say, “These days, he’ll have a half-and-half pint of shandy (but with soda water instead of lemonade) and alternate his drinks with glasses of water.” He certainly seems to be on the right track! It’s a good idea to alternate drinks with water. Add to that a nutritious meal before a night out and a replenishing breakfast the morning after, and things are looking even better.

As you examine your relationship with alcohol and commit to honestly exploring a life without it, you will feel less and less attached to it. In time, you’re bound to see improvements in all areas of your life — everything from better health and mental clarity to more authentic relationships — to help you build momentum and keep going.

A Goal Worth Exploring

As Chiles writes in an article in The Guardian, “The capacity to achieve intoxication without the benefit of alcohol is surely a life skill worth acquiring. I’m getting there. Whether I can achieve intoxication without the benefit of football is another matter.” It’s a goal worth exploring. Let’s hope that all of us, Chiles included, can one day get there.

Ready To Recast Your Relationship With Gin and Tonics and Jägerbombs? Reframe Can Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

For better or worse, both Jägerbombs and gin and tonics are popular choices on a night out. Judging by the name — JägerBOMB— you might suspect that the first is more dangerous. The second, on the other hand, sounds vaguely like a health drink. 

But what is the reality behind each one? Is a Jägerbomb more dangerous than a gin and tonic? Before you get caught up worrying about “how many Jägerbombs will kill you,” let’s take a deep breath and look at the facts. While Jägerbombs are, indeed, a bit more dangerous than gin and tonics due to the caffeine content, ultimately it all comes down to how much alcohol we end up consuming.

Jägerbomb vs. Gin and Tonic: Understanding the Contenders

Before we take a closer look at the contenders, there’s one key fact to understand about them: both have alcohol — and a lot of it, at that. The CDC recommends an upper limit of two drinks per day for men and one for women and defines excessive drinking as five or more (and four or more) on a single occasion. 

Drinking too much can have a number of short- and long-term consequences on our body and mind:

• Our judgment takes a hit. Because alcohol temporarily slows down our prefrontal cortex, the decisions we make under the influence — whatever our beverage of choice might be — are usually not the best.
• Our sleep gets disrupted. Whether we’re throwing back Jägerbombs or sipping on gin and tonics, we’re likely to wake up groggy and miss out on the restorative REM sleep phase.
• Depression and anxiety get worse. Ever heard of “hangxiety”? The disruption in neurotransmitter levels in our brain leads to bouts of morning-after anxiety and blues.
• We risk serious health problems over time. Excessive drinking can cause liver and heart problems and even contribute to many types of cancers. 

There are many other adverse outcomes from drinking alcohol, but for now, let’s take a closer look at the components and effects of Jägerbombs and gin and tonics in particular.

Inside the Jägerbomb

The infamous Jägerbomb has two main ingredients:

• Jägermeister: an herbal liqueur containing 56 different herbs, fruits, roots, and spices.
• An energy drink: typically contains large amounts of caffeine and sugar (such as Red Bull).

After exploring each component individually, we’ll see what happens when we mix them.

How Bad is a Jägerbomb? “As Bad as Cocaine”

Why is mixing caffeine and alcohol such a bad idea? There are a few reasons:

• The "wide-awake drunk" phenomenon. As an upper, caffeine tends to mask the effects of booze, making us feel less drunk than we are. The result? We set ourselves on the fast track to alcohol-related accidents and possible alcohol poisoning (not to mention all those late-night phone calls or impromptu table dances we might later regret). Moreover, despite the rumors that suggest otherwise, the CDC reports that “caffeine has no effect on the metabolism of alcohol by the liver and thus does not reduce breath or blood alcohol concentrations (it does not ‘sober you up’) or reduce impairment due to alcohol consumption.”
• Increased risk of binge drinking. Studies show that mixing alcohol and caffeine can also contribute to binge drinking. Because we end up feeling less drunk than we actually are, we are more likely to continue way past the point of intoxication. (Part of the effect is also cultural — we’re less likely to sip Jägerbombs “mindfully” and often throw them back one after another). 
• Heart strain. Studies show that energy drinks are particularly hard on the heart. Alcohol by itself also isn’t all that heart-friendly — it can lead to heart palpitations, arrhythmia, blood pressure fluctuations, and, in severe cases, cardiomyopathy. (For a deeper look, check out our blog:  “Is It Safe To Mix Alcohol and Energy Drinks?”).

According to scientists from Purdue University, all of this put together makes Jägerbombs “as bad for your health as taking cocaine.” The mix not only affects your heart but also your brain. In fact, the mixture can quickly alter our brain neurochemistry, much like cocaine does.  

As for “how many Jägerbombs will kill you”? There’s no exact amount, and they’re not inherently “deadly” in their own right. That said, they do make it more likely that we end up drinking too much — and alcohol poisoning can have a lethal effect.

Inside Gin and Tonic

Now, what about the good old gin and tonic? Is it a safe alternative? Yes and no. 

First, let’s take a deeper look inside at the ingredients and their nutritional content.

• Gin. This distilled alcoholic drink derives its predominant flavor from juniper berries. A single shot (1.5 ounces) has about 97 calories. Unlike Jägermeister, it’s sugar-free but is slightly higher in ABV (alcohol by volume) — about 40%.
• Tonic water. Tonic water is a carbonated soft drink made from quinine. While it helps a bit with hydration, it also adds sugar to the drink.

At first glance, it looks like gin and tonic is a healthier choice — and in many ways, it might be. But there’s more to the story.

Gin and Tonic: Not That Innocent Either

While there might be fewer obvious disadvantages when comparing a gin and tonic to a Jägerbomb, that’s true of most drinks when pitted against a liquor-loaded Red Bull. In reality, a gin and tonic isn’t as “pure” as it looks:

• It looks deceptively “light.” Despite looking like water and having the word “tonic” (rather than “bomb” in the name), a gin and tonic isn’t all that harmless. This drink is very strong and contains more alcohol than a Jägerbomb.
• “Tonic” sounds deceptively healthy. Even by itself, tonic water isn’t necessarily the “health drink” that it sounds like. Research sheds light on the negative effects of quinine, which has been touted for its supposed health benefits (and even used to treat malaria) for generations. 
• Tonic water has hidden calories. Not to be confused with sparkling water, tonic water clocks in at about 124 calories per can — more than a Red Bull!
• Gin shares all the health hazards of alcohol. Just as other alcoholic beverages — especially hard liquors — gin comes with many of the potential health hazards we touched on earlier. While some point to the health benefits of juniper berries as a redeeming factor, the reality is that most of their antioxidant properties are lost in the production process.

As we can see, the “tonic” might be a bit healthier than the “bomb,” but not by much. It certainly comes with its own set of potential hazards.

Jägerbomb vs. Gin and Tonic: The Verdict

In the end, both Jägerbombs and gin and tonics have their dangers. Still, the risks of mixing energy drinks with alcohol are significant enough to earn the first contender the “more dangerous” label. Gin and tonic, on the other hand, “wins” in terms of having fewer immediate dangers.

That said, it’s crucial to keep in mind that both are alcoholic drinks, which automatically puts them in the risky beverage category. Both are based on liquors that are high in ABV (especially gin), and both come with risks to our physical, mental, and emotional health.

Tips To Sip Safely

Given the dangers of excessive alcohol consumption in general, it’s wise to err on the side of safety when it comes to booze. Here are some tips for the journey:

1. Watch your intake. Regardless of what you choose to drink, try to set a limit and stick to it. Be mindful of your intake by using an accountability buddy (or an app such as Reframe!). Alternating each drink with water (or a non-alcoholic option) can also help.
2. Avoid mixing booze and caffeine. While no alcohol is safe, especially in large amounts, mixing booze and caffeinated drinks adds another level of danger. So while Jägerbombs might be all the rage in some circles, they aren’t the healthiest choice in the long run.
3. Explore mocktails. If interesting flavors are your thing, why not give mocktails a try? You might discover a new favorite!
4. Branch out into herbal teas. Intrigued by the herbal mix in Jägermeister? Exploring herbs and their flavors doesn’t have to come with a hangover the next day. Why not dive into the world of herbs in a safer way by exploring the many flavors of teas out there? From calming chamomile to refreshing hibiscus or zesty lemongrass, there’s something for everyone!

Keep these tips in mind and remember — there’s so much more to your night out than what’s in your glass. Focus on soaking in the joy of laughter with friends, authentic connections, and adventures to remember!

Have Fun, but Stay Safe

Our daily choices matter, and when it comes to choosing between a Jägerbomb and a gin and tonic, it’s helpful to look at the science behind each in making our decision. It’s also crucial to keep the bigger picture in mind so that a fun night out doesn’t turn into a dangerous one, regardless of which drink you choose. Instead, focus on nourishing and taking care of your body. We’re cheering you on and are here to support you every step of the way!

For better or worse, both Jägerbombs and gin and tonics are popular choices on a night out. Judging by the name — JägerBOMB— you might suspect that the first is more dangerous. The second, on the other hand, sounds vaguely like a health drink. 

But what is the reality behind each one? Is a Jägerbomb more dangerous than a gin and tonic? Before you get caught up worrying about “how many Jägerbombs will kill you,” let’s take a deep breath and look at the facts. While Jägerbombs are, indeed, a bit more dangerous than gin and tonics due to the caffeine content, ultimately it all comes down to how much alcohol we end up consuming.

Jägerbomb vs. Gin and Tonic: Understanding the Contenders

Before we take a closer look at the contenders, there’s one key fact to understand about them: both have alcohol — and a lot of it, at that. The CDC recommends an upper limit of two drinks per day for men and one for women and defines excessive drinking as five or more (and four or more) on a single occasion. 

Drinking too much can have a number of short- and long-term consequences on our body and mind:

• Our judgment takes a hit. Because alcohol temporarily slows down our prefrontal cortex, the decisions we make under the influence — whatever our beverage of choice might be — are usually not the best.
• Our sleep gets disrupted. Whether we’re throwing back Jägerbombs or sipping on gin and tonics, we’re likely to wake up groggy and miss out on the restorative REM sleep phase.
• Depression and anxiety get worse. Ever heard of “hangxiety”? The disruption in neurotransmitter levels in our brain leads to bouts of morning-after anxiety and blues.
• We risk serious health problems over time. Excessive drinking can cause liver and heart problems and even contribute to many types of cancers. 

There are many other adverse outcomes from drinking alcohol, but for now, let’s take a closer look at the components and effects of Jägerbombs and gin and tonics in particular.

Inside the Jägerbomb

The infamous Jägerbomb has two main ingredients:

• Jägermeister: an herbal liqueur containing 56 different herbs, fruits, roots, and spices.
• An energy drink: typically contains large amounts of caffeine and sugar (such as Red Bull).

After exploring each component individually, we’ll see what happens when we mix them.

How Bad is a Jägerbomb? “As Bad as Cocaine”

Why is mixing caffeine and alcohol such a bad idea? There are a few reasons:

• The "wide-awake drunk" phenomenon. As an upper, caffeine tends to mask the effects of booze, making us feel less drunk than we are. The result? We set ourselves on the fast track to alcohol-related accidents and possible alcohol poisoning (not to mention all those late-night phone calls or impromptu table dances we might later regret). Moreover, despite the rumors that suggest otherwise, the CDC reports that “caffeine has no effect on the metabolism of alcohol by the liver and thus does not reduce breath or blood alcohol concentrations (it does not ‘sober you up’) or reduce impairment due to alcohol consumption.”
• Increased risk of binge drinking. Studies show that mixing alcohol and caffeine can also contribute to binge drinking. Because we end up feeling less drunk than we actually are, we are more likely to continue way past the point of intoxication. (Part of the effect is also cultural — we’re less likely to sip Jägerbombs “mindfully” and often throw them back one after another). 
• Heart strain. Studies show that energy drinks are particularly hard on the heart. Alcohol by itself also isn’t all that heart-friendly — it can lead to heart palpitations, arrhythmia, blood pressure fluctuations, and, in severe cases, cardiomyopathy. (For a deeper look, check out our blog:  “Is It Safe To Mix Alcohol and Energy Drinks?”).

According to scientists from Purdue University, all of this put together makes Jägerbombs “as bad for your health as taking cocaine.” The mix not only affects your heart but also your brain. In fact, the mixture can quickly alter our brain neurochemistry, much like cocaine does.  

As for “how many Jägerbombs will kill you”? There’s no exact amount, and they’re not inherently “deadly” in their own right. That said, they do make it more likely that we end up drinking too much — and alcohol poisoning can have a lethal effect.

Inside Gin and Tonic

Now, what about the good old gin and tonic? Is it a safe alternative? Yes and no. 

First, let’s take a deeper look inside at the ingredients and their nutritional content.

• Gin. This distilled alcoholic drink derives its predominant flavor from juniper berries. A single shot (1.5 ounces) has about 97 calories. Unlike Jägermeister, it’s sugar-free but is slightly higher in ABV (alcohol by volume) — about 40%.
• Tonic water. Tonic water is a carbonated soft drink made from quinine. While it helps a bit with hydration, it also adds sugar to the drink.

At first glance, it looks like gin and tonic is a healthier choice — and in many ways, it might be. But there’s more to the story.

Gin and Tonic: Not That Innocent Either

While there might be fewer obvious disadvantages when comparing a gin and tonic to a Jägerbomb, that’s true of most drinks when pitted against a liquor-loaded Red Bull. In reality, a gin and tonic isn’t as “pure” as it looks:

• It looks deceptively “light.” Despite looking like water and having the word “tonic” (rather than “bomb” in the name), a gin and tonic isn’t all that harmless. This drink is very strong and contains more alcohol than a Jägerbomb.
• “Tonic” sounds deceptively healthy. Even by itself, tonic water isn’t necessarily the “health drink” that it sounds like. Research sheds light on the negative effects of quinine, which has been touted for its supposed health benefits (and even used to treat malaria) for generations. 
• Tonic water has hidden calories. Not to be confused with sparkling water, tonic water clocks in at about 124 calories per can — more than a Red Bull!
• Gin shares all the health hazards of alcohol. Just as other alcoholic beverages — especially hard liquors — gin comes with many of the potential health hazards we touched on earlier. While some point to the health benefits of juniper berries as a redeeming factor, the reality is that most of their antioxidant properties are lost in the production process.

As we can see, the “tonic” might be a bit healthier than the “bomb,” but not by much. It certainly comes with its own set of potential hazards.

Jägerbomb vs. Gin and Tonic: The Verdict

In the end, both Jägerbombs and gin and tonics have their dangers. Still, the risks of mixing energy drinks with alcohol are significant enough to earn the first contender the “more dangerous” label. Gin and tonic, on the other hand, “wins” in terms of having fewer immediate dangers.

That said, it’s crucial to keep in mind that both are alcoholic drinks, which automatically puts them in the risky beverage category. Both are based on liquors that are high in ABV (especially gin), and both come with risks to our physical, mental, and emotional health.

Tips To Sip Safely

Given the dangers of excessive alcohol consumption in general, it’s wise to err on the side of safety when it comes to booze. Here are some tips for the journey:

1. Watch your intake. Regardless of what you choose to drink, try to set a limit and stick to it. Be mindful of your intake by using an accountability buddy (or an app such as Reframe!). Alternating each drink with water (or a non-alcoholic option) can also help.
2. Avoid mixing booze and caffeine. While no alcohol is safe, especially in large amounts, mixing booze and caffeinated drinks adds another level of danger. So while Jägerbombs might be all the rage in some circles, they aren’t the healthiest choice in the long run.
3. Explore mocktails. If interesting flavors are your thing, why not give mocktails a try? You might discover a new favorite!
4. Branch out into herbal teas. Intrigued by the herbal mix in Jägermeister? Exploring herbs and their flavors doesn’t have to come with a hangover the next day. Why not dive into the world of herbs in a safer way by exploring the many flavors of teas out there? From calming chamomile to refreshing hibiscus or zesty lemongrass, there’s something for everyone!

Keep these tips in mind and remember — there’s so much more to your night out than what’s in your glass. Focus on soaking in the joy of laughter with friends, authentic connections, and adventures to remember!

Have Fun, but Stay Safe

Our daily choices matter, and when it comes to choosing between a Jägerbomb and a gin and tonic, it’s helpful to look at the science behind each in making our decision. It’s also crucial to keep the bigger picture in mind so that a fun night out doesn’t turn into a dangerous one, regardless of which drink you choose. Instead, focus on nourishing and taking care of your body. We’re cheering you on and are here to support you every step of the way!

Change Your Relationship With Alcohol Your Way. Reframe Can Help!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Why Did the 1920s Prohibition on Alcohol Fail?

Imagine a country where a drink at the bar could land you in jail! This is precisely what happened in America during the Prohibition Era. Beginning in 1919, the Temperance Movement got what its members  wanted — a federal ban on alcohol— only to see Prohibition fail in 1933.

Why did Prohibition fail? There are a few reasons, but in short, it’s because telling people what to do when it comes to their personal habits doesn’t always work out! The 1920s Prohibition experiment is a prime example. Instead of the sought-after temperance, the results were actually quite the opposite: organized crime got more “organized,” the economy suffered, and public health ultimately took a hit.

Setting the Scene: When Did Prohibition Take Place? 

Whether you know it as the Roaring Twenties or the Jazz Age, America in the ‘20s was abuzz with a unique postwar energy. Even the term itself — “the Age of Prohibition” — transports us to the glittery fashion of fringed dresses, chic bob haircuts, dapper hats, fast cars, and whispered passwords to enter the alcohol-infused world of the speakeasy.

The Prohibition was a brief attempt by the government to ban the sale of alcohol. In spite of the government’s intention to “purify” society of “Demon Rum,” however, the effect was quite the opposite: crime rates skyrocketed, illegal underground saloons replaced more legitimate establishments, and anyone who wanted a drink could still find a way to get one.

The ban certainly didn’t dampen the era’s spunky, rebellious spirit. Women pushed social boundaries for greater independence and the right to express themselves. It was also the time of the Teapot Dome scandal that exposed government corruption and involved “ornery oil tycoons, poker-playing politicians, illegal liquor sales, a murder-suicide, a womanizing president, and a bagful of bribery cash delivered on the sly.”

But why did Prohibition happen in the first place? And why did this grand experiment in public morality flop? Let’s take a brief look at the history of the Prohibition movement.

Why Did Prohibition Happen?

When did Prohibition start?  Prohibition was the outcome of the Temperance movements and the anti-alcohol sentiment that was brewing (pardon the pun) since our country’s earliest days. However, it wasn’t until the late 1800s that the movement began gaining enough momentum to eventually achieve its goals.

• The Temperance movement picks up speed. In the 19th and early 20th century, activists denounced booze left and right, mostly on religious grounds. After 1900, the movement gained traction in the hands of the Protestant Anti-Saloon League. The “wet” opposition (made up of Catholics and German Lutherans) held their own until World War I, when it became necessary to prioritize use of grains to feed the nation.
• The 18th Amendment passes. The U.S. Senate proposed the 18th Amendment on December 18, 1917. After getting the go-ahead from 36 individual state governments, it was officially established on January 16, 1919. A year later, the whole country went dry.
• The Volstead Act provides the legal framework of Prohibition. In spite of President Woodrow Wilson’s opposition, Congress passed the Volstead Act on October 28, 1919. Known as the National Prohibition Act, the new law prohibited the sale of alcohol, defined “intoxicating liquors,” and outlined the penalties that would be imposed on anyone who disobeyed the new law.
• Booze goes underground. The new laws didn’t mean that everyone stopped drinking on cue — far from it! Instead, a black market for alcohol arose, with bootleggers providing illegal liquor and seedy saloons selling it to crowds of persevering partygoers. At the same time, there was rising concern about the effects of booze on society (which seemed to be getting worse instead of better). Headlines such as “Poisons That Lurk in the Bootleg Booze” published by Popular Science Monthly in September 1925) began cropping up, and with good reason. The lack of regulation around alcohol also meant the safety and quality of what was being consumed jeopardized,  often leading to dire health effects.

Prohibition lasted 13 years — from 1920 until 1933, when it was officially repealed by the 21st Amendment. (Fun fact: This is the only time in American history when a whole new Amendment was passed to repeal a previous one!)

Why Did Prohibition Fail?

In hindsight it’s clear the project was doomed from the start, but let’s explore the more nuanced reasons in greater detail. 

1. Social, Psychological, and Health Reasons

Rather than dismantling the liquor industry, Prohibition sent it underground — with dire results. As a current Popular Science article points out in discussing their own fear-mongering headlines from the ‘20s, it was the carelessness of bootleggers that led to the deaths of thousands who drank their tainted booze.

The rise of speakeasies and bootlegging also paved the way for the heyday of the mafia, “organizing” what became known as organized crime operating under the iron fists of characters like Chicago’s infamous gangster Al Capone.

2. Economic Reasons

The economic consequences of closed breweries, distilleries, and bars were substantial. In his PBS program on Prohibition, Ken Burns documents the unintended economic consequences. The closings meant the loss of thousands of jobs, for everyone from brewers to waiters, barrel makers, and truck drivers. Luckily, some found ways to convert their equipment into devices for making malt sugar out of barley, as well as soft drinks.

Prohibition also took its toll on the nation’s economy through lost liquor taxes. According to Burns’s documentary, a whopping $11 billion was lost in tax revenue as the result of a policy that cost a staggering $300 million to enforce!

3. Legal and Political Reasons 

Speaking of enforcing Prohibition laws, it turned out to be much harder than the government anticipated. And there were loopholes galore: pharmacists were allowed to sell alcohol for medicinal purposes, and many ingredients that people could use to make their own “bathtub gin” were freely available for sale.

The End of Prohibition 

The final “nail in the coffin” of Prohibition? ​​The Great Depression dramatically shifted priorities to the nation’s economic crisis, paving the way for the 21st Amendment.

The Next Chapter in U.S. Alcohol History

But while the 21st Amendment officially repealed the 18th and made the sale of alcohol legal again, alcohol wasn’t necessarily welcomed with open arms everywhere in the country.

Just as implementing the law across the country took a few years , it took some time for the laws to fade away. Two states — North and South Carolina — rejected the 21st Amendment, while another eight didn’t vote at all.

Mississippi, on the other hand, stands out from the rest as the only state that kept a version of Prohibition going until 1966!

Prohibition, Public Health, and Recovery 

Does everyone agree that Prohibition “failed” completely? Not exactly. Two papers that look at this period from a public health perspective arrive at different conclusions.

A paper in the journal Addiction titled “What Are the Policy Lessons of National Alcohol Prohibition in the United States, 1920-1933?” suggests that the Prohibition experience does not mean that prohibiting alcohol is necessarily doomed to failure. Rather, partial prohibitions can produce substantial public health benefits at an acceptable social cost.

However, another paper from the American Journal of Public Health highlights the fact that Prohibition ignored the key element of reducing how much we drink, both then and now: individual motivation. Titled “Did Prohibition Really Work? Alcohol Prohibition as a Public Health Innovation,” the paper posits that where Prohibition “pushers” went wrong was in seeing drinking as a social rather than individual issue. 

Yes, there’s been plenty of talk about the “evils” of excessive drinking in American society and plenty of teetotalers willing to lead by example. However, most people didn’t think they were the ones who were drinking too much and felt like the government was trying to control something that wasn’t its business. The result? Off to the saloon we go!

Advice for Cutting Back or Quitting

As we can see, when it comes to changing drinking patterns, Prohibition-style is not the way to go. The key is that motivation has to come from within. Here are some examples of how we can become more self-aware about our drinking patterns.

• Be mindful of your drinking patterns. Start by becoming a “scientist” of your own drinking patterns. When do you tend to drink more than you’d like? Is it at social events, happy hour at work, or watching sitcom reruns with your partner in the evening? Don’t judge — this is simply about tracking your patterns to become aware of your habits. 
• Find your “why.” As we can see from the Prohibition experience, the “why” can’t be “because the government told us so.” It has to come from within! Find yours and get excited about it. Maybe you want to develop more authentic connections. Maybe you want to get your liver, heart, brain, and other parts of your body in tip-top shape. Maybe you want to lose weight, save money, or enjoy better sleep every night. Whatever it is, own it!
• Set specific goals. Decide how much you will drink ahead of time and try to stick to those goals. Tell an accountability buddy or try Reframe: we’ll help you log your drinks and track your habits with friendly reminders.
• Reach out to your support team. Having a team of friends, family members, and others on the same path can make all the difference. Try the Reframe Forum for 24/7 support!
• Find other ways to have fun. Many things folks were doing back in the Prohibition Era (think dancing and socializing) are actually great ways to promote the release of dopamine and serotonin, our “feel-good” neurochemicals, naturally — no booze required!

Summing Up

As Abraham Lincoln said in response to Illinois' statewide prohibition of alcohol in the 1840s, “Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation and makes a crime out of things that are not crimes ... A prohibition law strikes a blow at the very principles upon which our government was founded.”

Let’s look at our own alcohol journeys as choices — not restrictions or personal “prohibitions.” We may end up having as much fun as those flappers in the saloons — just booze-free!

Why Did the 1920s Prohibition on Alcohol Fail?

Imagine a country where a drink at the bar could land you in jail! This is precisely what happened in America during the Prohibition Era. Beginning in 1919, the Temperance Movement got what its members  wanted — a federal ban on alcohol— only to see Prohibition fail in 1933.

Why did Prohibition fail? There are a few reasons, but in short, it’s because telling people what to do when it comes to their personal habits doesn’t always work out! The 1920s Prohibition experiment is a prime example. Instead of the sought-after temperance, the results were actually quite the opposite: organized crime got more “organized,” the economy suffered, and public health ultimately took a hit.

Setting the Scene: When Did Prohibition Take Place? 

Whether you know it as the Roaring Twenties or the Jazz Age, America in the ‘20s was abuzz with a unique postwar energy. Even the term itself — “the Age of Prohibition” — transports us to the glittery fashion of fringed dresses, chic bob haircuts, dapper hats, fast cars, and whispered passwords to enter the alcohol-infused world of the speakeasy.

The Prohibition was a brief attempt by the government to ban the sale of alcohol. In spite of the government’s intention to “purify” society of “Demon Rum,” however, the effect was quite the opposite: crime rates skyrocketed, illegal underground saloons replaced more legitimate establishments, and anyone who wanted a drink could still find a way to get one.

The ban certainly didn’t dampen the era’s spunky, rebellious spirit. Women pushed social boundaries for greater independence and the right to express themselves. It was also the time of the Teapot Dome scandal that exposed government corruption and involved “ornery oil tycoons, poker-playing politicians, illegal liquor sales, a murder-suicide, a womanizing president, and a bagful of bribery cash delivered on the sly.”

But why did Prohibition happen in the first place? And why did this grand experiment in public morality flop? Let’s take a brief look at the history of the Prohibition movement.

Why Did Prohibition Happen?

When did Prohibition start?  Prohibition was the outcome of the Temperance movements and the anti-alcohol sentiment that was brewing (pardon the pun) since our country’s earliest days. However, it wasn’t until the late 1800s that the movement began gaining enough momentum to eventually achieve its goals.

• The Temperance movement picks up speed. In the 19th and early 20th century, activists denounced booze left and right, mostly on religious grounds. After 1900, the movement gained traction in the hands of the Protestant Anti-Saloon League. The “wet” opposition (made up of Catholics and German Lutherans) held their own until World War I, when it became necessary to prioritize use of grains to feed the nation.
• The 18th Amendment passes. The U.S. Senate proposed the 18th Amendment on December 18, 1917. After getting the go-ahead from 36 individual state governments, it was officially established on January 16, 1919. A year later, the whole country went dry.
• The Volstead Act provides the legal framework of Prohibition. In spite of President Woodrow Wilson’s opposition, Congress passed the Volstead Act on October 28, 1919. Known as the National Prohibition Act, the new law prohibited the sale of alcohol, defined “intoxicating liquors,” and outlined the penalties that would be imposed on anyone who disobeyed the new law.
• Booze goes underground. The new laws didn’t mean that everyone stopped drinking on cue — far from it! Instead, a black market for alcohol arose, with bootleggers providing illegal liquor and seedy saloons selling it to crowds of persevering partygoers. At the same time, there was rising concern about the effects of booze on society (which seemed to be getting worse instead of better). Headlines such as “Poisons That Lurk in the Bootleg Booze” published by Popular Science Monthly in September 1925) began cropping up, and with good reason. The lack of regulation around alcohol also meant the safety and quality of what was being consumed jeopardized,  often leading to dire health effects.

Prohibition lasted 13 years — from 1920 until 1933, when it was officially repealed by the 21st Amendment. (Fun fact: This is the only time in American history when a whole new Amendment was passed to repeal a previous one!)

Why Did Prohibition Fail?

In hindsight it’s clear the project was doomed from the start, but let’s explore the more nuanced reasons in greater detail. 

1. Social, Psychological, and Health Reasons

Rather than dismantling the liquor industry, Prohibition sent it underground — with dire results. As a current Popular Science article points out in discussing their own fear-mongering headlines from the ‘20s, it was the carelessness of bootleggers that led to the deaths of thousands who drank their tainted booze.

The rise of speakeasies and bootlegging also paved the way for the heyday of the mafia, “organizing” what became known as organized crime operating under the iron fists of characters like Chicago’s infamous gangster Al Capone.

2. Economic Reasons

The economic consequences of closed breweries, distilleries, and bars were substantial. In his PBS program on Prohibition, Ken Burns documents the unintended economic consequences. The closings meant the loss of thousands of jobs, for everyone from brewers to waiters, barrel makers, and truck drivers. Luckily, some found ways to convert their equipment into devices for making malt sugar out of barley, as well as soft drinks.

Prohibition also took its toll on the nation’s economy through lost liquor taxes. According to Burns’s documentary, a whopping $11 billion was lost in tax revenue as the result of a policy that cost a staggering $300 million to enforce!

3. Legal and Political Reasons 

Speaking of enforcing Prohibition laws, it turned out to be much harder than the government anticipated. And there were loopholes galore: pharmacists were allowed to sell alcohol for medicinal purposes, and many ingredients that people could use to make their own “bathtub gin” were freely available for sale.

The End of Prohibition 

The final “nail in the coffin” of Prohibition? ​​The Great Depression dramatically shifted priorities to the nation’s economic crisis, paving the way for the 21st Amendment.

The Next Chapter in U.S. Alcohol History

But while the 21st Amendment officially repealed the 18th and made the sale of alcohol legal again, alcohol wasn’t necessarily welcomed with open arms everywhere in the country.

Just as implementing the law across the country took a few years , it took some time for the laws to fade away. Two states — North and South Carolina — rejected the 21st Amendment, while another eight didn’t vote at all.

Mississippi, on the other hand, stands out from the rest as the only state that kept a version of Prohibition going until 1966!

Prohibition, Public Health, and Recovery 

Does everyone agree that Prohibition “failed” completely? Not exactly. Two papers that look at this period from a public health perspective arrive at different conclusions.

A paper in the journal Addiction titled “What Are the Policy Lessons of National Alcohol Prohibition in the United States, 1920-1933?” suggests that the Prohibition experience does not mean that prohibiting alcohol is necessarily doomed to failure. Rather, partial prohibitions can produce substantial public health benefits at an acceptable social cost.

However, another paper from the American Journal of Public Health highlights the fact that Prohibition ignored the key element of reducing how much we drink, both then and now: individual motivation. Titled “Did Prohibition Really Work? Alcohol Prohibition as a Public Health Innovation,” the paper posits that where Prohibition “pushers” went wrong was in seeing drinking as a social rather than individual issue. 

Yes, there’s been plenty of talk about the “evils” of excessive drinking in American society and plenty of teetotalers willing to lead by example. However, most people didn’t think they were the ones who were drinking too much and felt like the government was trying to control something that wasn’t its business. The result? Off to the saloon we go!

Advice for Cutting Back or Quitting

As we can see, when it comes to changing drinking patterns, Prohibition-style is not the way to go. The key is that motivation has to come from within. Here are some examples of how we can become more self-aware about our drinking patterns.

• Be mindful of your drinking patterns. Start by becoming a “scientist” of your own drinking patterns. When do you tend to drink more than you’d like? Is it at social events, happy hour at work, or watching sitcom reruns with your partner in the evening? Don’t judge — this is simply about tracking your patterns to become aware of your habits. 
• Find your “why.” As we can see from the Prohibition experience, the “why” can’t be “because the government told us so.” It has to come from within! Find yours and get excited about it. Maybe you want to develop more authentic connections. Maybe you want to get your liver, heart, brain, and other parts of your body in tip-top shape. Maybe you want to lose weight, save money, or enjoy better sleep every night. Whatever it is, own it!
• Set specific goals. Decide how much you will drink ahead of time and try to stick to those goals. Tell an accountability buddy or try Reframe: we’ll help you log your drinks and track your habits with friendly reminders.
• Reach out to your support team. Having a team of friends, family members, and others on the same path can make all the difference. Try the Reframe Forum for 24/7 support!
• Find other ways to have fun. Many things folks were doing back in the Prohibition Era (think dancing and socializing) are actually great ways to promote the release of dopamine and serotonin, our “feel-good” neurochemicals, naturally — no booze required!

Summing Up

As Abraham Lincoln said in response to Illinois' statewide prohibition of alcohol in the 1840s, “Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation and makes a crime out of things that are not crimes ... A prohibition law strikes a blow at the very principles upon which our government was founded.”

Let’s look at our own alcohol journeys as choices — not restrictions or personal “prohibitions.” We may end up having as much fun as those flappers in the saloons — just booze-free!

Ready To Change Your Relationship With Alcohol? Try Reframe?

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Alcohol can sneak up on us. What starts as an innocent glass of wine with friends over tapas on Saturday night turns into an additional mimosa or two on Saturday morning (hey, it’s the weekend, right?), and then a few more beers while watching reruns of Law and Order with your roommates on Thursdays, and so on. Before you know it, it’s easy to find yourself drinking multiple days a week, and maybe every night.

It’s notoriously difficult to spot just when the problem starts, but that’s beside the point. We all have our individual “triggers,” but once alcohol has enough of a hold of us, the main trigger for drinking is really our last drink. It’s a vicious cycle: no matter why we originally turned to booze, our desire for the next drink is now fueled by the aftereffects of the previous one.

So what do you do? Do you have to go to a detox? Alcoholics Anonymous meetings for the rest of your life? Rehab? Eek! It all sounds overwhelming. Then someone suggests outpatient rehab as a more “user-friendly” option. But what is outpatient rehab? And is it really worth it? Let’s explore outpatient alcohol treatment in more detail to help you decide.

Why Go Away for Treatment?

There are a few reasons when going to a specialized facility for treatment makes sense.

• Getting medical care. If we’ve been drinking for a long time, suddenly stopping can bring on unpleasant withdrawal symptoms caused by a shift in neurotransmitters (primarily GABA and glutamate) in our brain. While these symptoms can simply be uncomfortable for many people, they can be medically dangerous, especially if we’re talking about seizures or delirium tremens (DTs).
• Disrupting our routine. While leaving home for a month (or even a week) can be difficult, it’s often exactly what we need to make a clean break with our habits. Getting out of our usual surroundings gives the brain much-needed space to form new patterns and associations.
• Getting on the fast track to recovery. The information and resources we get in a treatment program can often set us up for long-term success. We usually have access to a care team that includes medical professionals, therapists, and sometimes nutritionists. Immersing ourselves in recovery-related discussions, workshops, and one-on-one sessions is certainly a major time commitment, but in the long run it’s often time well spent.

How Does “Rehab” Work?

As physical therapist Joerg Teichmann writes, “In rehabilitation there is no elevator. You have to take every step, meaning one step at a time.” And while this might be true for many types of recovery, including treatment for alcohol misuse, those “steps” can look and feel quite different depending on the option we choose. 

Treatment facilities — or “rehab” centers, as they’re often called — come in all shapes and sizes. Let’s take a look at what’s out there.

• Inpatient (and detox). This type of facility is the most intense, and it’s appropriate for the most severe cases of alcohol use disorder (AUD). (To learn more about the difference between AUD, which is characterized by a physical dependence on alcohol, and alcohol misuse, check out our blog Alcohol Misuse vs. Dependence.)


  
  Inpatient treatment usually involves a daily schedule of therapeutic activities and support groups to keep us engaged and focused on recovery. There’s round-the-clock medical care available for those who need it, especially if we’re dealing with withdrawal.
• Partial hospitalization. Partial hospitalization, or “partial” as it’s sometimes called, is the next level down. It usually takes place in a hospital setting and provides similar services as inpatient hospitalization with one key difference: participants live at home and travel to the program daily, usually staying for the full 8-hour period.
• Outpatient (or “Intensive Outpatient”). Finally, there’s “intensive outpatient” treatment, or IOP. While it’s a significantly lower time commitment per week, it can last for multiple weeks, or even months. IOP is often housed at the same facilities that provide inpatient treatment but could have a separate location. Either way, participants are usually required to travel there for a few hours at a time but have the rest of their days to themselves to go on with their normal routines.

What Is Outpatient Alcohol Treatment All About?

For those who don’t need 24-hour supervision, IOP programs can be great alternatives. Their main goals? Setting up an effective psychological and social support system, helping prevent relapse, and teaching clients coping strategies. The idea is to put us back in the driver's seat of our own recovery and leave us feeling like we have the tools to keep going and steer ourselves back on course if things get rough.

Now, let’s take a closer look at what goes on inside on a day-to-day basis.

• Logistics: the typical day. Unlike Partial Hospitalization, IOP programs usually don’t meet every day. We might be looking at three or four days a week, usually for about three or four hours at a time. Sessions are typically held either in the morning (for example 9 until noon) or evening (5 until 8). 


  
  The time block is broken up into individual sessions, which focus on different aspects of recovery, with breaks in between (we’ll touch on the details of what might be covered below). At least one is usually a “process” session for clients to talk about any general issues going on, and to assess their overall progress. 
• Addressing withdrawal. While withdrawal sometimes requires medical supervision to get through safely, that’s not always the case. If our symptoms are mild — no seizures or delirium tremens — we might be able to handle them on an outpatient basis, with access to medical professionals, or the option to move up to a higher level of care if we need to.
• Therapeutic activities. Some sessions might be centered on therapeutic activities, such as art therapy, journaling, or meditation. Alcohol misuse recovery can feel like a daunting process, and tackling it is a highly personalized matter. What works for some folks might not work for others, so it’s good to give different types of therapeutic approaches a fair try, even if it seems a bit cheesy at first glance. (We know, coloring emotion wheels is not for everyone, but let’s not rule it out right off the bat!)
• Learning coping skills. Many of the sessions might be focused on developing coping strategies, such as techniques based on cognitive behavioral therapy (CBT), which teaches us to uncover any cognitive distortions they might have around alcohol or other issues and reframe them in more productive ways. The idea behind CBT is that certain thoughts (for example, “I need alcohol to have fun”) lead to emotions (feeling left out or awkward without a drink at a party), which then lead to behaviors (drinking). When we recognize that the original thought is a distortion (in this case, “fortune-telling,” or assuming something is true about the future without concrete evidence), the emotion tends to fade, opening the way for new behaviors.
• Relapse prevention. One of the major goals of IOP is usually relapse prevention. In an effort to reduce the chances of going back to old behaviors, clients are encouraged to learn to spot triggering situations and make plans for them ahead of time. For example, if after-work happy hours are a trigger, having an “exit plan” or sharing concerns with a close friend who can be on call could be helpful. 


  
  In the end, though, preventing relapse is all about learning to see alcohol differently. After all, if drinking no longer seems like something that’s even worth doing, we are less likely to fall back into the trap.

Pros of Outpatient Rehab

IOP has some definite advantages, especially when compared to more demanding forms of rehab:

• Outpatient rehab is more flexible and accessible. IOP allows participants to maintain their daily routines, which can be a dealbreaker for many, especially those with families or jobs that don’t allow for an extended leave of absence. Balancing treatment with work, school, or family responsibilities is a lot easier than it is with inpatient treatment. Plus, nothing beats being able to come home and sleep in your own bed at the end of a long day!
• Studies show that IOP works. According to a review article titled “Substance Abuse Intensive Outpatient Programs: Assessing the Evidence,” many studies have found outpatient rehab to be just as effective as its more intense counterparts. As the authors report, “Taken together, randomized trials and quasi-experimental studies consistently reported equivalent reductions in problem severity and increases in days abstinent at follow-up for participants who received intensive outpatient or day treatment services compared with those in inpatient or residential care.”
• IOP tends to be more affordable. Financial advantages of outpatient rehab over inpatient options are another plus. They are generally more affordable and often covered by health insurance policies.
• We can still have access to our support team. IOP allows us to stay connected with our support network, such as families and friends. We’re living at home, so as far as access to our home-based support network, it’s business as usual.
• It’s a bit more private, especially if we want to stay under the radar. First things first: there’s absolutely no shame in seeking treatment of any sort. That said, it can be easier said than done, and many of us don’t want to reveal the details to everyone in our lives. IOP is easier to integrate into our lives “discreetly” — for example, if we

Outpatient Rehab Drawbacks

At the same time, IOP does have its potential drawbacks. Here are the main ones: 

• It requires self-motivation and commitment. Staying motivated might be a bit harder. Going to treatment can feel like having an extra part-time (or even full-time) job, so if we already have one on top of that, things can get hectic. 
• We have to balance our priorities, and time management can get tricky. Living at home is great, but it also means we still have all of our usual responsibilities. Including IOP in our schedule can call for some intricate reshuffling of priorities and delegation of tasks. We can’t be in two places at once, as much as we might like to be!
• Avoiding relapse triggers could be a challenge. Once again, being at home base is great, but it also means that we are faced with the same environment — and the same triggers — that we had to face before. The brain loves patterns, and facing the same “people, places, and things” (to borrow a 12-step term) can land us in rough waters if we’re not careful.

Is Outpatient Rehab Right for You?

Here are some things to keep in mind when deciding if IOP is right for you or if an alternative might be a better fit:

• Is it intensive enough? Be honest with yourself (and your care team) about the level of care you need. Sometimes, more intensive treatment is needed, especially if you’ve gone through withdrawal before and know that you might be at risk of more serious symptoms.
• Is it too intense? On the other hand, if IOP seems too intense for your situation, that’s okay, too! Perhaps you’re at the stage of your alcohol journey when you’re trying out a sober-curious lifestyle, or maybe you just need help staying on track. In that case, consider an app such as Reframe to be your sidekick! 
• Is it comprehensive enough? Another thing to consider is if a particular IOP program covers everything that you are seeking help for. For example, are you struggling with multiple substances? Or, perhaps, you’re also dealing with an eating disorder or depression? If so, make sure that the program you choose includes a dual-diagnosis track that will be able to address all of your needs. Dealing with multiple challenges at once can be a tricky puzzle to solve, but it’s completely doable!

Tips for the Journey 

Finally, here are some words of wisdom from others who have been where you are and found hope.

• Give yourself a break. Falling into the alcohol trap is never your fault — alcohol’s addictive, and many have faced the same troubles. In the words of mindfulness expert Thich Nhat Hanh, “Sometimes we say, ‘I didn’t want to do it, but it’s stronger than me, it pushed me.’ So that is a seed, a habit energy, that may have come from many generations in the past. We can smile at our shortcomings, at our habit energy. With awareness, we have a choice; we can act another way. We can end the cycle of suffering right now.”
• Count your wins. Once you’re on the journey toward changing your relationship with alcohol, there’s no such thing as going back to “square one.” So even if you have a slip-up, you’re always moving forward, simply because you have embarked on this new chapter of your life and are in the process of change. As much as we’d like to avoid them, of course, every detour teaches us something valuable. As Rian Mileti writes in The Decision To Have World Peace, “Life is the slow change from who we used to be into who we are now.”
• Have hope. As many who have faced the same challenges will tell you, it can be done! And as Benjamin Alire Sáenz writes in Last Night I Sang to the Monster, “If you can quit for a day, you can quit for a lifetime.”
• Stay curious. In the words of Gabor Maté, author of In the Realm of Hungry Ghosts: Close Encounters with Addiction, “Compassionate curiosity directed toward the self leads to the truth of things.” Exploring life beyond alcohol is an adventure. Embrace the unknown and remember all the benefits that are waiting for you!

A New Chapter

In the end, whichever path you choose — and whether IOP or another form of treatment ends up being a part of your story — congratulations on being on this path. You are writing a new chapter in your own story, and even if it’s a challenging one, keep going. It’s most certainly worth the effort!

Alcohol can sneak up on us. What starts as an innocent glass of wine with friends over tapas on Saturday night turns into an additional mimosa or two on Saturday morning (hey, it’s the weekend, right?), and then a few more beers while watching reruns of Law and Order with your roommates on Thursdays, and so on. Before you know it, it’s easy to find yourself drinking multiple days a week, and maybe every night.

It’s notoriously difficult to spot just when the problem starts, but that’s beside the point. We all have our individual “triggers,” but once alcohol has enough of a hold of us, the main trigger for drinking is really our last drink. It’s a vicious cycle: no matter why we originally turned to booze, our desire for the next drink is now fueled by the aftereffects of the previous one.

So what do you do? Do you have to go to a detox? Alcoholics Anonymous meetings for the rest of your life? Rehab? Eek! It all sounds overwhelming. Then someone suggests outpatient rehab as a more “user-friendly” option. But what is outpatient rehab? And is it really worth it? Let’s explore outpatient alcohol treatment in more detail to help you decide.

Why Go Away for Treatment?

There are a few reasons when going to a specialized facility for treatment makes sense.

• Getting medical care. If we’ve been drinking for a long time, suddenly stopping can bring on unpleasant withdrawal symptoms caused by a shift in neurotransmitters (primarily GABA and glutamate) in our brain. While these symptoms can simply be uncomfortable for many people, they can be medically dangerous, especially if we’re talking about seizures or delirium tremens (DTs).
• Disrupting our routine. While leaving home for a month (or even a week) can be difficult, it’s often exactly what we need to make a clean break with our habits. Getting out of our usual surroundings gives the brain much-needed space to form new patterns and associations.
• Getting on the fast track to recovery. The information and resources we get in a treatment program can often set us up for long-term success. We usually have access to a care team that includes medical professionals, therapists, and sometimes nutritionists. Immersing ourselves in recovery-related discussions, workshops, and one-on-one sessions is certainly a major time commitment, but in the long run it’s often time well spent.

How Does “Rehab” Work?

As physical therapist Joerg Teichmann writes, “In rehabilitation there is no elevator. You have to take every step, meaning one step at a time.” And while this might be true for many types of recovery, including treatment for alcohol misuse, those “steps” can look and feel quite different depending on the option we choose. 

Treatment facilities — or “rehab” centers, as they’re often called — come in all shapes and sizes. Let’s take a look at what’s out there.

• Inpatient (and detox). This type of facility is the most intense, and it’s appropriate for the most severe cases of alcohol use disorder (AUD). (To learn more about the difference between AUD, which is characterized by a physical dependence on alcohol, and alcohol misuse, check out our blog Alcohol Misuse vs. Dependence.)


  
  Inpatient treatment usually involves a daily schedule of therapeutic activities and support groups to keep us engaged and focused on recovery. There’s round-the-clock medical care available for those who need it, especially if we’re dealing with withdrawal.
• Partial hospitalization. Partial hospitalization, or “partial” as it’s sometimes called, is the next level down. It usually takes place in a hospital setting and provides similar services as inpatient hospitalization with one key difference: participants live at home and travel to the program daily, usually staying for the full 8-hour period.
• Outpatient (or “Intensive Outpatient”). Finally, there’s “intensive outpatient” treatment, or IOP. While it’s a significantly lower time commitment per week, it can last for multiple weeks, or even months. IOP is often housed at the same facilities that provide inpatient treatment but could have a separate location. Either way, participants are usually required to travel there for a few hours at a time but have the rest of their days to themselves to go on with their normal routines.

What Is Outpatient Alcohol Treatment All About?

For those who don’t need 24-hour supervision, IOP programs can be great alternatives. Their main goals? Setting up an effective psychological and social support system, helping prevent relapse, and teaching clients coping strategies. The idea is to put us back in the driver's seat of our own recovery and leave us feeling like we have the tools to keep going and steer ourselves back on course if things get rough.

Now, let’s take a closer look at what goes on inside on a day-to-day basis.

• Logistics: the typical day. Unlike Partial Hospitalization, IOP programs usually don’t meet every day. We might be looking at three or four days a week, usually for about three or four hours at a time. Sessions are typically held either in the morning (for example 9 until noon) or evening (5 until 8). 


  
  The time block is broken up into individual sessions, which focus on different aspects of recovery, with breaks in between (we’ll touch on the details of what might be covered below). At least one is usually a “process” session for clients to talk about any general issues going on, and to assess their overall progress. 
• Addressing withdrawal. While withdrawal sometimes requires medical supervision to get through safely, that’s not always the case. If our symptoms are mild — no seizures or delirium tremens — we might be able to handle them on an outpatient basis, with access to medical professionals, or the option to move up to a higher level of care if we need to.
• Therapeutic activities. Some sessions might be centered on therapeutic activities, such as art therapy, journaling, or meditation. Alcohol misuse recovery can feel like a daunting process, and tackling it is a highly personalized matter. What works for some folks might not work for others, so it’s good to give different types of therapeutic approaches a fair try, even if it seems a bit cheesy at first glance. (We know, coloring emotion wheels is not for everyone, but let’s not rule it out right off the bat!)
• Learning coping skills. Many of the sessions might be focused on developing coping strategies, such as techniques based on cognitive behavioral therapy (CBT), which teaches us to uncover any cognitive distortions they might have around alcohol or other issues and reframe them in more productive ways. The idea behind CBT is that certain thoughts (for example, “I need alcohol to have fun”) lead to emotions (feeling left out or awkward without a drink at a party), which then lead to behaviors (drinking). When we recognize that the original thought is a distortion (in this case, “fortune-telling,” or assuming something is true about the future without concrete evidence), the emotion tends to fade, opening the way for new behaviors.
• Relapse prevention. One of the major goals of IOP is usually relapse prevention. In an effort to reduce the chances of going back to old behaviors, clients are encouraged to learn to spot triggering situations and make plans for them ahead of time. For example, if after-work happy hours are a trigger, having an “exit plan” or sharing concerns with a close friend who can be on call could be helpful. 


  
  In the end, though, preventing relapse is all about learning to see alcohol differently. After all, if drinking no longer seems like something that’s even worth doing, we are less likely to fall back into the trap.

Pros of Outpatient Rehab

IOP has some definite advantages, especially when compared to more demanding forms of rehab:

• Outpatient rehab is more flexible and accessible. IOP allows participants to maintain their daily routines, which can be a dealbreaker for many, especially those with families or jobs that don’t allow for an extended leave of absence. Balancing treatment with work, school, or family responsibilities is a lot easier than it is with inpatient treatment. Plus, nothing beats being able to come home and sleep in your own bed at the end of a long day!
• Studies show that IOP works. According to a review article titled “Substance Abuse Intensive Outpatient Programs: Assessing the Evidence,” many studies have found outpatient rehab to be just as effective as its more intense counterparts. As the authors report, “Taken together, randomized trials and quasi-experimental studies consistently reported equivalent reductions in problem severity and increases in days abstinent at follow-up for participants who received intensive outpatient or day treatment services compared with those in inpatient or residential care.”
• IOP tends to be more affordable. Financial advantages of outpatient rehab over inpatient options are another plus. They are generally more affordable and often covered by health insurance policies.
• We can still have access to our support team. IOP allows us to stay connected with our support network, such as families and friends. We’re living at home, so as far as access to our home-based support network, it’s business as usual.
• It’s a bit more private, especially if we want to stay under the radar. First things first: there’s absolutely no shame in seeking treatment of any sort. That said, it can be easier said than done, and many of us don’t want to reveal the details to everyone in our lives. IOP is easier to integrate into our lives “discreetly” — for example, if we

Outpatient Rehab Drawbacks

At the same time, IOP does have its potential drawbacks. Here are the main ones: 

• It requires self-motivation and commitment. Staying motivated might be a bit harder. Going to treatment can feel like having an extra part-time (or even full-time) job, so if we already have one on top of that, things can get hectic. 
• We have to balance our priorities, and time management can get tricky. Living at home is great, but it also means we still have all of our usual responsibilities. Including IOP in our schedule can call for some intricate reshuffling of priorities and delegation of tasks. We can’t be in two places at once, as much as we might like to be!
• Avoiding relapse triggers could be a challenge. Once again, being at home base is great, but it also means that we are faced with the same environment — and the same triggers — that we had to face before. The brain loves patterns, and facing the same “people, places, and things” (to borrow a 12-step term) can land us in rough waters if we’re not careful.

Is Outpatient Rehab Right for You?

Here are some things to keep in mind when deciding if IOP is right for you or if an alternative might be a better fit:

• Is it intensive enough? Be honest with yourself (and your care team) about the level of care you need. Sometimes, more intensive treatment is needed, especially if you’ve gone through withdrawal before and know that you might be at risk of more serious symptoms.
• Is it too intense? On the other hand, if IOP seems too intense for your situation, that’s okay, too! Perhaps you’re at the stage of your alcohol journey when you’re trying out a sober-curious lifestyle, or maybe you just need help staying on track. In that case, consider an app such as Reframe to be your sidekick! 
• Is it comprehensive enough? Another thing to consider is if a particular IOP program covers everything that you are seeking help for. For example, are you struggling with multiple substances? Or, perhaps, you’re also dealing with an eating disorder or depression? If so, make sure that the program you choose includes a dual-diagnosis track that will be able to address all of your needs. Dealing with multiple challenges at once can be a tricky puzzle to solve, but it’s completely doable!

Tips for the Journey 

Finally, here are some words of wisdom from others who have been where you are and found hope.

• Give yourself a break. Falling into the alcohol trap is never your fault — alcohol’s addictive, and many have faced the same troubles. In the words of mindfulness expert Thich Nhat Hanh, “Sometimes we say, ‘I didn’t want to do it, but it’s stronger than me, it pushed me.’ So that is a seed, a habit energy, that may have come from many generations in the past. We can smile at our shortcomings, at our habit energy. With awareness, we have a choice; we can act another way. We can end the cycle of suffering right now.”
• Count your wins. Once you’re on the journey toward changing your relationship with alcohol, there’s no such thing as going back to “square one.” So even if you have a slip-up, you’re always moving forward, simply because you have embarked on this new chapter of your life and are in the process of change. As much as we’d like to avoid them, of course, every detour teaches us something valuable. As Rian Mileti writes in The Decision To Have World Peace, “Life is the slow change from who we used to be into who we are now.”
• Have hope. As many who have faced the same challenges will tell you, it can be done! And as Benjamin Alire Sáenz writes in Last Night I Sang to the Monster, “If you can quit for a day, you can quit for a lifetime.”
• Stay curious. In the words of Gabor Maté, author of In the Realm of Hungry Ghosts: Close Encounters with Addiction, “Compassionate curiosity directed toward the self leads to the truth of things.” Exploring life beyond alcohol is an adventure. Embrace the unknown and remember all the benefits that are waiting for you!

A New Chapter

In the end, whichever path you choose — and whether IOP or another form of treatment ends up being a part of your story — congratulations on being on this path. You are writing a new chapter in your own story, and even if it’s a challenging one, keep going. It’s most certainly worth the effort!

Let Reframe Help Guide Your Recovery Journey

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Ever been in a relationship and not realized how toxic it was until after it ended? Our relationship with alcohol can be the same. Luckily, there are systems in place to support us — even if we don’t realize we need them.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), over 94% of those of us with substance use disorder don’t receive treatment. Social and familial support are a major pillar of successful recovery. When supporting a loved one with alcohol use disorder (AUD), it can be helpful to understand the provisions of the Marchman Act, a Florida law that gives families certain rights to help loved ones through substance misuse treatment.

Let’s do an in-depth review of what it is, how to file for it, and how it can help us help our loved one.

Background of the Marchman Act

Before the Marchman Act was enacted, two main laws existed to help Floridians with substance use disorder get care. Chapters 396 and 397 of the Florida Statute separated treatment for alcohol use disorder (AUD) from other substance use disorders. Florida lawmakers found that there was a high comorbidity with substance dependence, and the separate laws became a barrier to accessing treatment. 

This prompted the development of the Marchman Act, which was enacted in 1993. The legislation was named after Rev. Hal Marchman, a renowned advocate for those who struggled with substance use disorder. It is also known as the Hal S. Marchman Alcohol and Other Drug Services Act of 1993, but is more commonly known as the Florida Marchman Act. 

The Marchman Act was implemented to protect those struggling with substance use disorder by court order. Over the years there were several modifications made, with the most recent revision occurring in 2017. The Marchman Act is specific to the state of Florida, but most other states have similar laws for involuntary commitment.

Next, let's get into what exactly the law empowers Floridians to do.

Florida Marchman Act Basics

The Marchman Act allows an emergency court order for the stabilization and evaluation of substance misuse. It affords family members or loved ones the right to request support for those of us affected by substance misuse who may be unwilling to seek treatment. For a court-ordered treatment petition to be considered, we must meet the following criteria:

• Loss of control over substance use. Those of us with AUD may not be able to stop drinking even if we are aware of the harmful effects. Oftentimes we disregard priorities such as work, school, or personal care in order to drink. 
• Inflicted or attempted self-harm or harm to others. Alcohol severely affects our inhibitions and ability to make rational decisions and choices. On many occasions, those of us with AUD can unintentionally put ourselves or those around us at risk.
• Unable to make rational treatment decisions. It is noted that refusing treatment is not accepted as the only basis for this condition. There must be other examples provided to show that we are unable to make logical decisions regarding substance use treatment.

The two main ways we can have the Marchman Act enacted on us are if law enforcement witnesses behavior that warrants the need for evaluation or if petitioned by our loved ones. Our parents, guardians, relatives, spouses, or three adults with concerns about our substance use can petition for the Marchman Act. 

While the main provisions of the Marchman Act concern involuntary intervention, there are other areas pertaining to voluntary treatment. Now that we have a better grasp on the provisions of the Florida Marchman Act, let’s take a look at who may need it.

Who May Need the Marchman Act?

The Marchman Act caters to people over the age of 18. While parents can file a petition for the Act on behalf of minor children, the Act usually isn’t needed because parents of minors already have rights over medical decisions. The Act is intended to protect those struggling with substance misuse and who are a danger to themselves or others. It benefits those of us heavily affected by substance misuse who are unable to make rational decisions regarding treatment and may refuse treatment.

Like all legislation, there are many benefits and drawbacks of the Marchman Act. Let’s explore the benefits of the Act and some of its shortcomings.

Marchman Act Florida: Benefits and Challenges

Studies show that there are greater rates of treatment completion among those of us who are involuntarily committed. Let’s further explore the pros and cons of the Marchman Act to determine its efficacy. 

Benefits

Since the implementation of the Florida Marchman Act in 1993, it has been amended several times to better support the needs of those of us struggling with substance use disorder. Let’s review some of the positive impacts of the Act:

• Protection of our health and safety. The Act aims to prioritize our health and safety. One of the main conditions of the Marchman Act is the infliction or attempt to inflict harm on ourselves or another. By opening the door to involuntary commitment, the Act can help to reduce the risk of self-harm or harm to others. According to the Alcohol-related Disease Impact Application, the number of alcohol-related deaths has increased by over 70% since 2012 in the state of Florida. 
• State-funded treatment. The Marchman Act provides state-funded treatment for those who are eligible. For those of us who may not qualify for treatment due to clinical or financial reasons, the Marchman Act helps reduce this barrier. 
• Removes burden from our circle of support. Placing the decision on the court can help to remove some of the tension between us and our family. Involuntary commitment can often cause feelings of anger or resentment. During the acute phases of AUD, we may not be able to recognize that our alcohol use is an issue. This oftentimes causes us to direct our anger toward our circle of support. The Marchman Act puts the burden of power on the court, placing family and friends in a position of support.

Challenges

While the Marchman Act has provided beneficial results, there are also drawbacks of the Act that are important to acknowledge. Several challenges that those of us with substance use disorder face in regard to the Marchman Act include the following:

• Resentment from intervention. AUD can make it hard for us to grasp the reality of our situation, and a court-ordered intervention can blindside us. We often refuse treatment even when we need it. External pressure from our family and friends to seek treatment can cause feelings of anger or resentment towards those who are trying to help us. Pushing away our loved ones can isolate us during a time when support is crucial to our recovery.
• Processing period. Petitions for the Marchman Act can take days to process. Especially during the critical acute stage of AUD, the processing time for court-ordered assessment can be detrimental to our health and safety. The delayed processing of the petition can also allow us to leave the county or state, deeming the petition invalid. For those of us who could benefit from the Marchman Act, this is a major drawback in ensuring timely intervention for substance use disorder. 
• County legislation differences. The Marchman Act is accepted throughout the state, but the processes may vary from county to county. This can cause delays and obstacles in accessing treatment, especially when identifying a treatment facility in a different county or when we live in a different county than our petitioners. 
• Funding for treatment. There are strict qualifications for state-funded treatment. In most cases, funding for treatment falls on our insurance, out of pocket costs, and help from family or friends. Financial constraints are often a barrier to accessing treatment. 

There are positive and negative aspects of the Marchman Act, but in certain circumstances, it may be the only option. Let’s walk through the steps to filing a petition for the Marchman Act. 

How To File a Petition for the Marchman Act

Before opting to file a petition for the Marchman Act, exhausting other alternatives for intervention through voluntary treatment should be explored. Research shows that involuntary commitment causes higher rates of losing trust between us and our circle of support, damages to our social functioning, and interference with future employment. 

Different Methods To File a Petition

After voluntary treatment options have been explored and exhausted, the Marchman Act may be the only option. Here are three different ways to file a petition for the Act:

• Independent filing. Through this option, the petitioner fills out the forms and submits them to the court. It is typically the most cost-effective option, but misfiling can delay the process or deem the petition ineligible.
• Filing through an attorney. Hiring a lawyer to file the Marchman Act can be costly, but may make the process easier. An attorney can assist with ensuring the proper forms and documentation are submitted and help with preparing for the legal proceedings.
• Assistance from a comprehensive intervention counselor. A professional counselor provides case management and can assist with not only filing a petition for the Act but also developing an individualized treatment plan. Hiring a comprehensive intervention counselor is often less costly than a lawyer and can be influential in the continuance of care.

Regardless of the filing method, the steps to file a petition remain the same:

1. Identify a treatment center. Prior to filing a petition, the treatment center needs to be identified. A judge won’t grant a petition if a treatment center is not identified or there are no open beds. 
2. Complete the forms. Each county will have different forms that need to be completed. The forms provided by the county clerk’s office may request a description, the location, the exact facility, the date/time of admission, a list of current medications, and a list of medical conditions. 
3. Attend the hearing. Once a petition is filed, a hearing will be scheduled within 10 days. During the hearing, the judge will listen to the testimony from witnesses and either grant or deny the petition. If the petition is granted, the individual can voluntarily admit themselves into the treatment facility. If not, law enforcement will do so involuntarily.

What Happens After I File a Petition for the Marchman Act

A petition for the Act opens the door to a series of other procedures for obtaining adequate care. Let’s take a look at the next steps after a petition is filed. 

1. Assessment and stabilization period. After the petition is granted,  the assessment and stabilization period begins. During this initial stage, the individual is medically stabilized and a comprehensive assessment is completed to develop a treatment plan. This period lasts up to five days while the plan is developed and further recommendations are made. 
2. Petition for involuntary treatment. After the stabilization and evaluation are completed, the medical team determines if involuntary treatment is needed. The decision is based on a number of factors, including the person’s likelihood of seeking voluntary treatment, threat of harm, severity of substance use disorder, and judgment to make decisions regarding treatment. If the team petitions for involuntary treatment, a hearing will be scheduled within 10 days.
3. Inpatient or outpatient treatment. Once the petition for involuntary treatment is granted, we are entered into an inpatient or outpatient treatment program. This period can last up to 90 days, but early release can be recommended by the treatment team. Treatment includes a range of interventions such as medication management, cognitive behavioral therapy (CBT), support groups, and counseling. 
4. Transfer to voluntary treatment. After involuntary treatment is completed, recommendations for ongoing support are discussed. The team may provide referrals for voluntary programs, ongoing medication support, peer support groups, and community-based resources. Continued support is important in lowering the rate of relapse and recommitment. After-care planning may include outpatient programs, sober housing, job training, support groups, and case management.

Filing a petition for the Marchman Act is just an initial step in the process of recovery. Recovery from alcohol use disorder can be a long and challenging journey, but support from friends and family help.

Even the most independent movie characters have sidekicks or squads!

How To Support a Loved One During This Process 

Getting treatment for AUD is no walk in the park, especially if and when the Marchman Act is needed. Support from loved ones can be instrumental in the success of recovery. Ways to support a loved one through this process include the following:

• Start with voluntary treatment. Acceptance and willingness to recover are a crucial part of recovery from AUD. While involuntary commitment can assist with acute health and safety issues, voluntary treatment often leads to better recovery outcomes. Many AUD sufferers find themselves stuck in the “dry drunk” stage in recovery, but commitment to voluntary treatment can help them reach full recovery.
• Understand their resentment. It can be difficult for anyone to hear they need professional treatment to quit drinking or that drinking is even a problem to begin with. Understanding that feelings of resentment and anger may be a part of the process can help ease tensions between the individual needing help and those trying to provide support.
• Take care of yourself. Recovery from AUD can be a long process. To continue to provide support throughout the journey to full recovery, friends and family also need to take care of their own health. 
• Commit to the long haul. Filing a petition is only the first step in the journey to recovery. Support following discharge is influential in helping us navigate the road to healing our relationship with alcohol. While having support during the acute stages is important, having a strong foundation throughout the long haul can make the difference between full recovery and the risk of relapse.

Key Takeaways

For those affected by alcohol use disorder, acknowledging the need for treatment can be difficult. In the event that our health and safety and those around us are at risk, the Florida Marchman Act is a possible lifeline. Voluntary treatment should be the first step, as there are limitations to the law. But as a last resort, the Marchman Act has shown to have positive impacts on initiating treatment for those of us struggling with alcohol misuse. Having a better understanding of the Florida Marchman Act helps us stay informed on legislation and resources designed to support recovery. Here’s to marching forward in recovery with the Marchman Act!

Ever been in a relationship and not realized how toxic it was until after it ended? Our relationship with alcohol can be the same. Luckily, there are systems in place to support us — even if we don’t realize we need them.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), over 94% of those of us with substance use disorder don’t receive treatment. Social and familial support are a major pillar of successful recovery. When supporting a loved one with alcohol use disorder (AUD), it can be helpful to understand the provisions of the Marchman Act, a Florida law that gives families certain rights to help loved ones through substance misuse treatment.

Let’s do an in-depth review of what it is, how to file for it, and how it can help us help our loved one.

Background of the Marchman Act

Before the Marchman Act was enacted, two main laws existed to help Floridians with substance use disorder get care. Chapters 396 and 397 of the Florida Statute separated treatment for alcohol use disorder (AUD) from other substance use disorders. Florida lawmakers found that there was a high comorbidity with substance dependence, and the separate laws became a barrier to accessing treatment. 

This prompted the development of the Marchman Act, which was enacted in 1993. The legislation was named after Rev. Hal Marchman, a renowned advocate for those who struggled with substance use disorder. It is also known as the Hal S. Marchman Alcohol and Other Drug Services Act of 1993, but is more commonly known as the Florida Marchman Act. 

The Marchman Act was implemented to protect those struggling with substance use disorder by court order. Over the years there were several modifications made, with the most recent revision occurring in 2017. The Marchman Act is specific to the state of Florida, but most other states have similar laws for involuntary commitment.

Next, let's get into what exactly the law empowers Floridians to do.

Florida Marchman Act Basics

The Marchman Act allows an emergency court order for the stabilization and evaluation of substance misuse. It affords family members or loved ones the right to request support for those of us affected by substance misuse who may be unwilling to seek treatment. For a court-ordered treatment petition to be considered, we must meet the following criteria:

• Loss of control over substance use. Those of us with AUD may not be able to stop drinking even if we are aware of the harmful effects. Oftentimes we disregard priorities such as work, school, or personal care in order to drink. 
• Inflicted or attempted self-harm or harm to others. Alcohol severely affects our inhibitions and ability to make rational decisions and choices. On many occasions, those of us with AUD can unintentionally put ourselves or those around us at risk.
• Unable to make rational treatment decisions. It is noted that refusing treatment is not accepted as the only basis for this condition. There must be other examples provided to show that we are unable to make logical decisions regarding substance use treatment.

The two main ways we can have the Marchman Act enacted on us are if law enforcement witnesses behavior that warrants the need for evaluation or if petitioned by our loved ones. Our parents, guardians, relatives, spouses, or three adults with concerns about our substance use can petition for the Marchman Act. 

While the main provisions of the Marchman Act concern involuntary intervention, there are other areas pertaining to voluntary treatment. Now that we have a better grasp on the provisions of the Florida Marchman Act, let’s take a look at who may need it.

Who May Need the Marchman Act?

The Marchman Act caters to people over the age of 18. While parents can file a petition for the Act on behalf of minor children, the Act usually isn’t needed because parents of minors already have rights over medical decisions. The Act is intended to protect those struggling with substance misuse and who are a danger to themselves or others. It benefits those of us heavily affected by substance misuse who are unable to make rational decisions regarding treatment and may refuse treatment.

Like all legislation, there are many benefits and drawbacks of the Marchman Act. Let’s explore the benefits of the Act and some of its shortcomings.

Marchman Act Florida: Benefits and Challenges

Studies show that there are greater rates of treatment completion among those of us who are involuntarily committed. Let’s further explore the pros and cons of the Marchman Act to determine its efficacy. 

Benefits

Since the implementation of the Florida Marchman Act in 1993, it has been amended several times to better support the needs of those of us struggling with substance use disorder. Let’s review some of the positive impacts of the Act:

• Protection of our health and safety. The Act aims to prioritize our health and safety. One of the main conditions of the Marchman Act is the infliction or attempt to inflict harm on ourselves or another. By opening the door to involuntary commitment, the Act can help to reduce the risk of self-harm or harm to others. According to the Alcohol-related Disease Impact Application, the number of alcohol-related deaths has increased by over 70% since 2012 in the state of Florida. 
• State-funded treatment. The Marchman Act provides state-funded treatment for those who are eligible. For those of us who may not qualify for treatment due to clinical or financial reasons, the Marchman Act helps reduce this barrier. 
• Removes burden from our circle of support. Placing the decision on the court can help to remove some of the tension between us and our family. Involuntary commitment can often cause feelings of anger or resentment. During the acute phases of AUD, we may not be able to recognize that our alcohol use is an issue. This oftentimes causes us to direct our anger toward our circle of support. The Marchman Act puts the burden of power on the court, placing family and friends in a position of support.

Challenges

While the Marchman Act has provided beneficial results, there are also drawbacks of the Act that are important to acknowledge. Several challenges that those of us with substance use disorder face in regard to the Marchman Act include the following:

• Resentment from intervention. AUD can make it hard for us to grasp the reality of our situation, and a court-ordered intervention can blindside us. We often refuse treatment even when we need it. External pressure from our family and friends to seek treatment can cause feelings of anger or resentment towards those who are trying to help us. Pushing away our loved ones can isolate us during a time when support is crucial to our recovery.
• Processing period. Petitions for the Marchman Act can take days to process. Especially during the critical acute stage of AUD, the processing time for court-ordered assessment can be detrimental to our health and safety. The delayed processing of the petition can also allow us to leave the county or state, deeming the petition invalid. For those of us who could benefit from the Marchman Act, this is a major drawback in ensuring timely intervention for substance use disorder. 
• County legislation differences. The Marchman Act is accepted throughout the state, but the processes may vary from county to county. This can cause delays and obstacles in accessing treatment, especially when identifying a treatment facility in a different county or when we live in a different county than our petitioners. 
• Funding for treatment. There are strict qualifications for state-funded treatment. In most cases, funding for treatment falls on our insurance, out of pocket costs, and help from family or friends. Financial constraints are often a barrier to accessing treatment. 

There are positive and negative aspects of the Marchman Act, but in certain circumstances, it may be the only option. Let’s walk through the steps to filing a petition for the Marchman Act. 

How To File a Petition for the Marchman Act

Before opting to file a petition for the Marchman Act, exhausting other alternatives for intervention through voluntary treatment should be explored. Research shows that involuntary commitment causes higher rates of losing trust between us and our circle of support, damages to our social functioning, and interference with future employment. 

Different Methods To File a Petition

After voluntary treatment options have been explored and exhausted, the Marchman Act may be the only option. Here are three different ways to file a petition for the Act:

• Independent filing. Through this option, the petitioner fills out the forms and submits them to the court. It is typically the most cost-effective option, but misfiling can delay the process or deem the petition ineligible.
• Filing through an attorney. Hiring a lawyer to file the Marchman Act can be costly, but may make the process easier. An attorney can assist with ensuring the proper forms and documentation are submitted and help with preparing for the legal proceedings.
• Assistance from a comprehensive intervention counselor. A professional counselor provides case management and can assist with not only filing a petition for the Act but also developing an individualized treatment plan. Hiring a comprehensive intervention counselor is often less costly than a lawyer and can be influential in the continuance of care.

Regardless of the filing method, the steps to file a petition remain the same:

1. Identify a treatment center. Prior to filing a petition, the treatment center needs to be identified. A judge won’t grant a petition if a treatment center is not identified or there are no open beds. 
2. Complete the forms. Each county will have different forms that need to be completed. The forms provided by the county clerk’s office may request a description, the location, the exact facility, the date/time of admission, a list of current medications, and a list of medical conditions. 
3. Attend the hearing. Once a petition is filed, a hearing will be scheduled within 10 days. During the hearing, the judge will listen to the testimony from witnesses and either grant or deny the petition. If the petition is granted, the individual can voluntarily admit themselves into the treatment facility. If not, law enforcement will do so involuntarily.

What Happens After I File a Petition for the Marchman Act

A petition for the Act opens the door to a series of other procedures for obtaining adequate care. Let’s take a look at the next steps after a petition is filed. 

1. Assessment and stabilization period. After the petition is granted,  the assessment and stabilization period begins. During this initial stage, the individual is medically stabilized and a comprehensive assessment is completed to develop a treatment plan. This period lasts up to five days while the plan is developed and further recommendations are made. 
2. Petition for involuntary treatment. After the stabilization and evaluation are completed, the medical team determines if involuntary treatment is needed. The decision is based on a number of factors, including the person’s likelihood of seeking voluntary treatment, threat of harm, severity of substance use disorder, and judgment to make decisions regarding treatment. If the team petitions for involuntary treatment, a hearing will be scheduled within 10 days.
3. Inpatient or outpatient treatment. Once the petition for involuntary treatment is granted, we are entered into an inpatient or outpatient treatment program. This period can last up to 90 days, but early release can be recommended by the treatment team. Treatment includes a range of interventions such as medication management, cognitive behavioral therapy (CBT), support groups, and counseling. 
4. Transfer to voluntary treatment. After involuntary treatment is completed, recommendations for ongoing support are discussed. The team may provide referrals for voluntary programs, ongoing medication support, peer support groups, and community-based resources. Continued support is important in lowering the rate of relapse and recommitment. After-care planning may include outpatient programs, sober housing, job training, support groups, and case management.

Filing a petition for the Marchman Act is just an initial step in the process of recovery. Recovery from alcohol use disorder can be a long and challenging journey, but support from friends and family help.

Even the most independent movie characters have sidekicks or squads!

How To Support a Loved One During This Process 

Getting treatment for AUD is no walk in the park, especially if and when the Marchman Act is needed. Support from loved ones can be instrumental in the success of recovery. Ways to support a loved one through this process include the following:

• Start with voluntary treatment. Acceptance and willingness to recover are a crucial part of recovery from AUD. While involuntary commitment can assist with acute health and safety issues, voluntary treatment often leads to better recovery outcomes. Many AUD sufferers find themselves stuck in the “dry drunk” stage in recovery, but commitment to voluntary treatment can help them reach full recovery.
• Understand their resentment. It can be difficult for anyone to hear they need professional treatment to quit drinking or that drinking is even a problem to begin with. Understanding that feelings of resentment and anger may be a part of the process can help ease tensions between the individual needing help and those trying to provide support.
• Take care of yourself. Recovery from AUD can be a long process. To continue to provide support throughout the journey to full recovery, friends and family also need to take care of their own health. 
• Commit to the long haul. Filing a petition is only the first step in the journey to recovery. Support following discharge is influential in helping us navigate the road to healing our relationship with alcohol. While having support during the acute stages is important, having a strong foundation throughout the long haul can make the difference between full recovery and the risk of relapse.

Key Takeaways

For those affected by alcohol use disorder, acknowledging the need for treatment can be difficult. In the event that our health and safety and those around us are at risk, the Florida Marchman Act is a possible lifeline. Voluntary treatment should be the first step, as there are limitations to the law. But as a last resort, the Marchman Act has shown to have positive impacts on initiating treatment for those of us struggling with alcohol misuse. Having a better understanding of the Florida Marchman Act helps us stay informed on legislation and resources designed to support recovery. Here’s to marching forward in recovery with the Marchman Act!

Practice Safe and Responsible Drinking With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

The first time for anything can be nerve-racking. The first day of a new job, your first time driving a car, and even your first time drinking. By no means are we encouraging drinking, but if we’re going to do it, it’s better to be informed. The more informed we are, the more mindful decisions we can make. 

To help prepare, let’s get into everything we need to know about what can happen during and after drinking, and what the long-term consequences can be. Whether we’re looking to take that first drink or not, understanding alcohol’s effects can help us protect the safety and well-being of ourselves and those around us. 

How Your First Time Drinking Could Be Different

Maybe you’ve seen what being drunk is like from a TV show or movie, or you’ve heard first-hand from others what it’s like. But the truth is that we all respond to alcohol differently. And since it’s the first time our body is exposed to alcohol, we won’t know what to expect. Let’s take a closer look at some of the factors that can impact first-time drinking.

• We don’t know our limits. Drinking isn’t an exact science, so some of us may tolerate alcohol better than others. We might be able to gauge how we feel based on a blood alcohol concentration chart, but since we don’t know our own limits, it can be easy to go overboard. 
• We don’t know if we’re intolerant or allergic. Most of us don’t get tested for alcohol intolerance or allergy before drinking. Since it’s our first time, we won’t know if we’ll have any adverse effects that may guide our future choices.
• It might be easier to give in to peer pressure. Alcohol is a common part of many social situations, often making it difficult to say no. And since we might not be used to alcohol’s effects on our judgment and decision-making, it might be even more challenging to not give in to peer pressure. 
• We don’t know what effects we'll experience. There’s a long list of effects of alcohol intoxication, but as we’ve mentioned, we all respond differently to alcohol. After we’re more aware of what signs to look out for, we can better prevent and manage them, but the first time we experience them, we may not know what’s happening to us. 
• We haven’t developed any tolerance. Our brain and body get used to alcohol’s effects over time, increasing our tolerance. Since it’s our first time drinking, we can have a heightened reaction to alcohol, making it more dangerous. 
• We won’t know when to ask for help. Once we’re able to recognize the signs that we’ve had too much, we’re able to ask for help when we need it. This could be anything from asking an accountability buddy to make sure we’re not drinking anymore and grabbing a glass of water instead, to having someone drive us home or even seeking medical attention. We won’t know what to expect the first time, and we might not realize we need help. 

Alcohol affects us all differently and on top of that, these factors leave us even more in the dark when we’re drinking for the first time. To help us drink more safely and responsibly, let’s get a clearer picture of what to expect while we’re drinking, afterwards, and even in the long term. 

Alcohol’s Immediate Effects 

We can start to feel alcohol’s effects in as little as 10 minutes after drinking. The effects we feel can depend on many factors, including how much we drink, how fast we drink, whether or not we ate prior to drinking, and individual factors like our weight, health, and gender. 

At first, we might feel warmer, more relaxed, and more sociable. As more alcohol gets absorbed into our bloodstream and slows down messaging in our brain and body, we might start to feel more off balance; our judgment might be impaired;, we’re slower to respond; our vision can start to blur, and it’s harder to move our body the way we normally do. Alcohol also stimulates the release of the “feel-good” hormones serotonin and dopamine, and we might feel temporarily happy and euphoric. 

These seem manageable, right? Well, it’s easy to go overboard. When we drink too much, more dangerous effects such as vomiting, headache, confusion, slowed breathing, loss of motor control, and even loss of consciousness can occur. For a more detailed breakdown of alcohol’s effects, check out “Understanding What Does Being Drunk Feel Like: A Comprehensive Guide to Physical Sensations and Effects.” 

If you or someone you know is experiencing any severe symptoms, it’s vital to seek medication attention immediately, as intoxication can easily escalate to alcohol poisoning, which can be life-threatening. 

Alcohol’s Aftereffects

Alcohol’s effects don’t end after we finish drinking. It takes time for our body to get rid of the alcohol in our system (it does so at the rate of approximately 1 standard drink per hour). The aftereffects of alcohol are known as hangovers. 

When we drink, alcohol gets broken down into a toxic compound known as acetaldehyde. Acetaldehyde travels through our bloodstream, negatively affecting our cells and organs and causing unpleasant symptoms. Some common symptoms of an alcohol hangover include the following:

• Dehydration 
• Headache and body pains
• Dizziness 
• Sensitivity to light and sound 
• Nausea or vomiting 
• Fatigue 
• Irritability 
• Excessive sweating 

Hangovers last roughly 24 hours. When we’re drinking for the first time, we might feel more intensified effects as it’s the first time our body is exposed to alcohol. But it doesn’t end there. If we continue to drink long term, alcohol affects our health and well-being in many ways.

Alcohol’s Long-Term Effects

The toxins in alcohol cause damage to our cells and organs each time we drink. Over time, this adds up leading to poor mental health, dysfunction of our bodily systems, and increased risk of certain diseases and cancers. Alcohol is directly linked to many health issues:

• Liver damage and disease
• Increased risk of cardiovascular disease
• Alcohol use disorder (AUD)
• Increased risk of certain types of cancers
• Memory problems
• Mood disorders, anxiety, and depression
• Digestive problems
• Impaired immune function

These health issues can lead to alcohol-related mortality. In fact, research shows that about two-thirds of alcohol-related deaths are from chronic health issues. 

How Much Is Too Much? 

Drinking for the first time can involve a more intensified reaction to alcohol since our body and brain haven’t developed any tolerance. While the number of drinks considered “too many” depends on different factors, it’s a good rule of thumb to stick to and even aim for below moderate drinking guidelines. 

According to the CDC, moderate drinking refers to 2 standard drinks or fewer in a day for men and 1 standard drink or fewer in a day for women. But what’s one standard drink? While alcohol can be served in anything from a can to a pitcher, there are actually standard drink measurements. So, the “one drink” we order at the bar can actually be two to three “standard drinks.” 

Practical Tips for Your First Time Drinking Alcohol 

When we’re more informed, we can make more mindful and responsible drinking decisions. Here are some things we can do to make sure that if we’re making the choice to drink, we prioritize our well-being:

• Be prepared. Diving into drinking without any preparation can make it more risky. Make sure a family member or friend knows what your plans are, that you have a designated driver, and that you understand what’s happening to you and don’t go overboard. 
• Drink plenty of water. Prioritizing hydration can help combat alcohol’s dehydrating effects and ward off hangover symptoms. Have a glass of water in between drinks or get some added hydration with electrolytes.
• Eat before. Drinking on an empty stomach can speed up alcohol absorption. Eat a balanced meal with lean protein, whole grains, fiber, and healthy fats to amp up your vitamins and nutrients beforehand. 
• Remember that less is more. We don’t know our limits yet, and it’s so easy to go overboard. Slow down and shift the focus away from alcohol by remembering that less alcohol means more control, more authentic connections, and better health and well-being.
• Remember that you don’t have to drink to have fun. Alcohol is often associated with fun and can be a part of many social occasions, but drinking is not a requirement for having fun. Strike up genuine conversations, and focus on the activities around you. Better yet, enjoy the occasion without the consequences with alcohol-free alternatives.
• Switch to non-alcoholic alternatives. Try switching to a non-alcoholic beverage after every alcoholic one (either by ordering one or bringing some just in case). Then you’ll feel like you’re still “drinking,” but are pacing yourself and may even end up sticking with the non-alcoholic version for the rest of the night! 

Drinking for the first time doesn’t have to be an anxiety-provoking experience, but it’s a decision that can greatly affect our well-being. By following these tips, we can stay mindful if we’re choosing to drink.

Sip Smart

First-time drinking might seem intriguing or overwhelming, but it’s not something to take lightly. While we won’t be able to predict exactly what we’ll feel when we drink for the first time, having a general idea of alcohol’s effects will help us navigate the experience more mindfully and safely. Drinking for the first time might seem like a rite of passage into adulthood, but the reality is that it’s not, and in fact it opens the door to behaviors that can severely harm our health and well-being. If we’re making the decision to take that first drink, remember that it’s not all it’s cracked up to be, and the downsides outweigh any benefit.

The first time for anything can be nerve-racking. The first day of a new job, your first time driving a car, and even your first time drinking. By no means are we encouraging drinking, but if we’re going to do it, it’s better to be informed. The more informed we are, the more mindful decisions we can make. 

To help prepare, let’s get into everything we need to know about what can happen during and after drinking, and what the long-term consequences can be. Whether we’re looking to take that first drink or not, understanding alcohol’s effects can help us protect the safety and well-being of ourselves and those around us. 

How Your First Time Drinking Could Be Different

Maybe you’ve seen what being drunk is like from a TV show or movie, or you’ve heard first-hand from others what it’s like. But the truth is that we all respond to alcohol differently. And since it’s the first time our body is exposed to alcohol, we won’t know what to expect. Let’s take a closer look at some of the factors that can impact first-time drinking.

• We don’t know our limits. Drinking isn’t an exact science, so some of us may tolerate alcohol better than others. We might be able to gauge how we feel based on a blood alcohol concentration chart, but since we don’t know our own limits, it can be easy to go overboard. 
• We don’t know if we’re intolerant or allergic. Most of us don’t get tested for alcohol intolerance or allergy before drinking. Since it’s our first time, we won’t know if we’ll have any adverse effects that may guide our future choices.
• It might be easier to give in to peer pressure. Alcohol is a common part of many social situations, often making it difficult to say no. And since we might not be used to alcohol’s effects on our judgment and decision-making, it might be even more challenging to not give in to peer pressure. 
• We don’t know what effects we'll experience. There’s a long list of effects of alcohol intoxication, but as we’ve mentioned, we all respond differently to alcohol. After we’re more aware of what signs to look out for, we can better prevent and manage them, but the first time we experience them, we may not know what’s happening to us. 
• We haven’t developed any tolerance. Our brain and body get used to alcohol’s effects over time, increasing our tolerance. Since it’s our first time drinking, we can have a heightened reaction to alcohol, making it more dangerous. 
• We won’t know when to ask for help. Once we’re able to recognize the signs that we’ve had too much, we’re able to ask for help when we need it. This could be anything from asking an accountability buddy to make sure we’re not drinking anymore and grabbing a glass of water instead, to having someone drive us home or even seeking medical attention. We won’t know what to expect the first time, and we might not realize we need help. 

Alcohol affects us all differently and on top of that, these factors leave us even more in the dark when we’re drinking for the first time. To help us drink more safely and responsibly, let’s get a clearer picture of what to expect while we’re drinking, afterwards, and even in the long term. 

Alcohol’s Immediate Effects 

We can start to feel alcohol’s effects in as little as 10 minutes after drinking. The effects we feel can depend on many factors, including how much we drink, how fast we drink, whether or not we ate prior to drinking, and individual factors like our weight, health, and gender. 

At first, we might feel warmer, more relaxed, and more sociable. As more alcohol gets absorbed into our bloodstream and slows down messaging in our brain and body, we might start to feel more off balance; our judgment might be impaired;, we’re slower to respond; our vision can start to blur, and it’s harder to move our body the way we normally do. Alcohol also stimulates the release of the “feel-good” hormones serotonin and dopamine, and we might feel temporarily happy and euphoric. 

These seem manageable, right? Well, it’s easy to go overboard. When we drink too much, more dangerous effects such as vomiting, headache, confusion, slowed breathing, loss of motor control, and even loss of consciousness can occur. For a more detailed breakdown of alcohol’s effects, check out “Understanding What Does Being Drunk Feel Like: A Comprehensive Guide to Physical Sensations and Effects.” 

If you or someone you know is experiencing any severe symptoms, it’s vital to seek medication attention immediately, as intoxication can easily escalate to alcohol poisoning, which can be life-threatening. 

Alcohol’s Aftereffects

Alcohol’s effects don’t end after we finish drinking. It takes time for our body to get rid of the alcohol in our system (it does so at the rate of approximately 1 standard drink per hour). The aftereffects of alcohol are known as hangovers. 

When we drink, alcohol gets broken down into a toxic compound known as acetaldehyde. Acetaldehyde travels through our bloodstream, negatively affecting our cells and organs and causing unpleasant symptoms. Some common symptoms of an alcohol hangover include the following:

• Dehydration 
• Headache and body pains
• Dizziness 
• Sensitivity to light and sound 
• Nausea or vomiting 
• Fatigue 
• Irritability 
• Excessive sweating 

Hangovers last roughly 24 hours. When we’re drinking for the first time, we might feel more intensified effects as it’s the first time our body is exposed to alcohol. But it doesn’t end there. If we continue to drink long term, alcohol affects our health and well-being in many ways.

Alcohol’s Long-Term Effects

The toxins in alcohol cause damage to our cells and organs each time we drink. Over time, this adds up leading to poor mental health, dysfunction of our bodily systems, and increased risk of certain diseases and cancers. Alcohol is directly linked to many health issues:

• Liver damage and disease
• Increased risk of cardiovascular disease
• Alcohol use disorder (AUD)
• Increased risk of certain types of cancers
• Memory problems
• Mood disorders, anxiety, and depression
• Digestive problems
• Impaired immune function

These health issues can lead to alcohol-related mortality. In fact, research shows that about two-thirds of alcohol-related deaths are from chronic health issues. 

How Much Is Too Much? 

Drinking for the first time can involve a more intensified reaction to alcohol since our body and brain haven’t developed any tolerance. While the number of drinks considered “too many” depends on different factors, it’s a good rule of thumb to stick to and even aim for below moderate drinking guidelines. 

According to the CDC, moderate drinking refers to 2 standard drinks or fewer in a day for men and 1 standard drink or fewer in a day for women. But what’s one standard drink? While alcohol can be served in anything from a can to a pitcher, there are actually standard drink measurements. So, the “one drink” we order at the bar can actually be two to three “standard drinks.” 

Practical Tips for Your First Time Drinking Alcohol 

When we’re more informed, we can make more mindful and responsible drinking decisions. Here are some things we can do to make sure that if we’re making the choice to drink, we prioritize our well-being:

• Be prepared. Diving into drinking without any preparation can make it more risky. Make sure a family member or friend knows what your plans are, that you have a designated driver, and that you understand what’s happening to you and don’t go overboard. 
• Drink plenty of water. Prioritizing hydration can help combat alcohol’s dehydrating effects and ward off hangover symptoms. Have a glass of water in between drinks or get some added hydration with electrolytes.
• Eat before. Drinking on an empty stomach can speed up alcohol absorption. Eat a balanced meal with lean protein, whole grains, fiber, and healthy fats to amp up your vitamins and nutrients beforehand. 
• Remember that less is more. We don’t know our limits yet, and it’s so easy to go overboard. Slow down and shift the focus away from alcohol by remembering that less alcohol means more control, more authentic connections, and better health and well-being.
• Remember that you don’t have to drink to have fun. Alcohol is often associated with fun and can be a part of many social occasions, but drinking is not a requirement for having fun. Strike up genuine conversations, and focus on the activities around you. Better yet, enjoy the occasion without the consequences with alcohol-free alternatives.
• Switch to non-alcoholic alternatives. Try switching to a non-alcoholic beverage after every alcoholic one (either by ordering one or bringing some just in case). Then you’ll feel like you’re still “drinking,” but are pacing yourself and may even end up sticking with the non-alcoholic version for the rest of the night! 

Drinking for the first time doesn’t have to be an anxiety-provoking experience, but it’s a decision that can greatly affect our well-being. By following these tips, we can stay mindful if we’re choosing to drink.

Sip Smart

First-time drinking might seem intriguing or overwhelming, but it’s not something to take lightly. While we won’t be able to predict exactly what we’ll feel when we drink for the first time, having a general idea of alcohol’s effects will help us navigate the experience more mindfully and safely. Drinking for the first time might seem like a rite of passage into adulthood, but the reality is that it’s not, and in fact it opens the door to behaviors that can severely harm our health and well-being. If we’re making the decision to take that first drink, remember that it’s not all it’s cracked up to be, and the downsides outweigh any benefit.

Learn the Extensive Impacts of Alcohol Use With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

You’re out and about when suddenly your little one drops their toy and an unexpected “sh*t” comes out of their mouth. Heads turn, and you hurry back to the car, kid in tow, ready to reprimand them for cursing. But when you do, your kid says,“But you say it too!” 

You go through the usual lecture — adults do things that kids shouldn’t — but now you’re wondering the extent to which your actions impact your kids. Drinking comes to mind. You might have a glass of wine now and then with dinner or a couple of beers during football watch parties, but is it okay to drink in front of your kids? Let’s break down both sides of the argument to help you answer this question. 

Should You Drink In Front of Your Kids?

There’s a lot of nuance to this question and that makes it difficult to give a straight answer. To help you decide what’s best for you and your kids, let’s understand both sides of the argument.

Arguments For

It’s true that kids pick up on what their parents do, but some parents believe that drinking in front of the kids could actually be a good thing, especially when done responsibly. 

Drinking (moderately, of course) in front of the kids can make it more casual and less mysterious. Kids might be less inclined to be experimental or rebellious or start drinking at a young age. The transparency of drinking in front of the kids can be a way to introduce responsible drinking and teach them the harmful effects of drinking excessively. This approach takes away the “forbidden fruit” effect that could lead to underage or binge drinking. 

Kids who see their parents drink moderately also may be more comfortable talking about it with their parents. This open communication can be important in teaching responsible drinking and ensuring our kids feel safe to ask for support if they need it. However, it’s important to note that there can be a significant difference between kids seeing their parents drink now and then and kids seeing their parents drinking every night. 

Arguments Against

Parents who don’t think it’s okay to drink in front of their kids might view the consequences of alcohol more heavily. They themselves may drink occasionally, maybe during special occasions or social gatherings, but they might not want to expose their kids to that. They may feel that casual drinking can normalize it. 

While drinking is heavily ingrained in our social culture, kids pick up even greater influence from their parents. If kids see their parents drinking, they may not see it as something harmful and fail to recognize the serious consequences that come with it. This could negatively affect their future drinking habits because they think it’s okay. 

They may be more likely to drink casually or even be inclined to start drinking at a younger age. Or worse, if parents have negative drinking habits, kids can pick up on those, increasing their risk of alcohol misuse in the future. Let’s explore the negative effects of a child seeing their parents drunk. 

From a Child’s Perspective: The Effects of Kids Seeing Parents Drunk

When we’re drunk, we’re not our usual selves. We say things we wouldn’t normally say or do things we wouldn’t normally do. Not only is this dangerous for ourselves and our kids, it can also shape the way they see alcohol and their idea of what a healthy family dynamic is. Here’s what they might see or think:

• “Drinking is ‘fun’ and I want to do that too.”
• “My parents don’t care about me because they’re just getting drunk all the time.” 
• “It’s normal for parents to get aggressive when they’re drunk.”
• “Alcohol isn’t bad for you, my parents get drunk all the time.”
• “I don’t want my friends to come over because my parents are drunk all the time.”
• “When I’m stressed, alcohol will help.”
• “I am worried about my parents’ health.”

As we can see, drinking irresponsibly in front of kids can impact the way they think and act. Let’s take a closer look at the specific consequences of this behavior. 

The Ripple Effect: Parental Alcohol Use Effects on Children

Alcohol affects our thoughts, feelings, and actions, and as parents with kids who depend on us for guidance and safety, drinking in front of them can be risky. Here are several key factors that come into play.

• Poor judgment. Alcohol slows down messaging in our brain, which impairs our judgment. Sound decisions are important for not only drinking responsibly but also for ensuring the health and safety of our kids.
• Increased aggression. Drinking also lowers our inhibitions. This means that we have less control over impulses from strong emotions such as anger and stress. 
• Passing on negative drinking habits. Research shows that kids of parents who drink heavily or regularly are more likely to develop alcohol misuse or dependence. 
• Downplaying the damage. Parents are role models for their kids. Kids who see their parents drinking may not realize how severely alcohol affects our health and well-being since they see their parents doing it. 
• Unstable family dynamics. When parents have negative drinking habits, it can impact the whole family. They may not be as present, which can lead to financial strain and difficulties developing positive relationships. These patterns all lead to a rocky family dynamic. The result can be increased risk of poor mental health in their kids, which can trigger unhealthy coping mechanisms in the future.

These are some potential consequences of drinking in front of kids. However, as much as we try to be good role models, we can’t completely control how our kids will turn out. The best we can do is equip them with the knowledge and resources to set them up for success. Let’s dive into some ways we can educate our kids about alcohol so they can develop a healthy relationship with alcohol for themselves. 

Tips for Teaching Kids About Alcohol

Helping our kids learn and develop a healthy relationship with alcohol can be a delicate process. Here are some tips.

• Set clear expectations. Highlight the severity of underage drinking by setting clear expectations and consequences. Approach it by explaining the detrimental effects rather than just setting strict rules. 
• Develop a strong relationship. Having a good relationship with your kids fosters open communication and understanding. They may be more likely to listen to what you have to say and feel more comfortable opening up to you. 
• Lead by example. Kids don’t only learn by listening to what we teach them. They also pick up on the things we do. Set a good example by practicing responsible drinking. 
• Encourage healthy friendships. Kids are heavily influenced by their peers. Having good influences by their side can help them make better decisions.
• Avoid judgment. It’s important to approach with a firm but understanding tone. Avoid harsh criticism or judgment so your kids feel comfortable opening up or asking for help. 
• Be honest. Honesty fosters trust. Even if you might not have the best relationship with alcohol now or struggled with misuse in the past, it can be helpful to let them know while teaching them to make better choices. For example, you might admit that you started drinking while you were underage, but also let them know what consequences it had and how you would do things differently. 

While we might not be able to control all the choices our kids make, these tips for increasing awareness about drinking can help them make better and more informed decisions. 

Sowing the Seeds

Just as we try not to curse or fight in front of our children, drinking can be one of those things we try to minimize due to the serious consequences it has on our health and well-being. While it might be a way to teach responsible drinking, if we go overboard we’re not only influencing our kids’ future drinking habits but also their health and well-being. Let’s sow the seeds of positive well-being in our kids by first starting with ourselves!

You’re out and about when suddenly your little one drops their toy and an unexpected “sh*t” comes out of their mouth. Heads turn, and you hurry back to the car, kid in tow, ready to reprimand them for cursing. But when you do, your kid says,“But you say it too!” 

You go through the usual lecture — adults do things that kids shouldn’t — but now you’re wondering the extent to which your actions impact your kids. Drinking comes to mind. You might have a glass of wine now and then with dinner or a couple of beers during football watch parties, but is it okay to drink in front of your kids? Let’s break down both sides of the argument to help you answer this question. 

Should You Drink In Front of Your Kids?

There’s a lot of nuance to this question and that makes it difficult to give a straight answer. To help you decide what’s best for you and your kids, let’s understand both sides of the argument.

Arguments For

It’s true that kids pick up on what their parents do, but some parents believe that drinking in front of the kids could actually be a good thing, especially when done responsibly. 

Drinking (moderately, of course) in front of the kids can make it more casual and less mysterious. Kids might be less inclined to be experimental or rebellious or start drinking at a young age. The transparency of drinking in front of the kids can be a way to introduce responsible drinking and teach them the harmful effects of drinking excessively. This approach takes away the “forbidden fruit” effect that could lead to underage or binge drinking. 

Kids who see their parents drink moderately also may be more comfortable talking about it with their parents. This open communication can be important in teaching responsible drinking and ensuring our kids feel safe to ask for support if they need it. However, it’s important to note that there can be a significant difference between kids seeing their parents drink now and then and kids seeing their parents drinking every night. 

Arguments Against

Parents who don’t think it’s okay to drink in front of their kids might view the consequences of alcohol more heavily. They themselves may drink occasionally, maybe during special occasions or social gatherings, but they might not want to expose their kids to that. They may feel that casual drinking can normalize it. 

While drinking is heavily ingrained in our social culture, kids pick up even greater influence from their parents. If kids see their parents drinking, they may not see it as something harmful and fail to recognize the serious consequences that come with it. This could negatively affect their future drinking habits because they think it’s okay. 

They may be more likely to drink casually or even be inclined to start drinking at a younger age. Or worse, if parents have negative drinking habits, kids can pick up on those, increasing their risk of alcohol misuse in the future. Let’s explore the negative effects of a child seeing their parents drunk. 

From a Child’s Perspective: The Effects of Kids Seeing Parents Drunk

When we’re drunk, we’re not our usual selves. We say things we wouldn’t normally say or do things we wouldn’t normally do. Not only is this dangerous for ourselves and our kids, it can also shape the way they see alcohol and their idea of what a healthy family dynamic is. Here’s what they might see or think:

• “Drinking is ‘fun’ and I want to do that too.”
• “My parents don’t care about me because they’re just getting drunk all the time.” 
• “It’s normal for parents to get aggressive when they’re drunk.”
• “Alcohol isn’t bad for you, my parents get drunk all the time.”
• “I don’t want my friends to come over because my parents are drunk all the time.”
• “When I’m stressed, alcohol will help.”
• “I am worried about my parents’ health.”

As we can see, drinking irresponsibly in front of kids can impact the way they think and act. Let’s take a closer look at the specific consequences of this behavior. 

The Ripple Effect: Parental Alcohol Use Effects on Children

Alcohol affects our thoughts, feelings, and actions, and as parents with kids who depend on us for guidance and safety, drinking in front of them can be risky. Here are several key factors that come into play.

• Poor judgment. Alcohol slows down messaging in our brain, which impairs our judgment. Sound decisions are important for not only drinking responsibly but also for ensuring the health and safety of our kids.
• Increased aggression. Drinking also lowers our inhibitions. This means that we have less control over impulses from strong emotions such as anger and stress. 
• Passing on negative drinking habits. Research shows that kids of parents who drink heavily or regularly are more likely to develop alcohol misuse or dependence. 
• Downplaying the damage. Parents are role models for their kids. Kids who see their parents drinking may not realize how severely alcohol affects our health and well-being since they see their parents doing it. 
• Unstable family dynamics. When parents have negative drinking habits, it can impact the whole family. They may not be as present, which can lead to financial strain and difficulties developing positive relationships. These patterns all lead to a rocky family dynamic. The result can be increased risk of poor mental health in their kids, which can trigger unhealthy coping mechanisms in the future.

These are some potential consequences of drinking in front of kids. However, as much as we try to be good role models, we can’t completely control how our kids will turn out. The best we can do is equip them with the knowledge and resources to set them up for success. Let’s dive into some ways we can educate our kids about alcohol so they can develop a healthy relationship with alcohol for themselves. 

Tips for Teaching Kids About Alcohol

Helping our kids learn and develop a healthy relationship with alcohol can be a delicate process. Here are some tips.

• Set clear expectations. Highlight the severity of underage drinking by setting clear expectations and consequences. Approach it by explaining the detrimental effects rather than just setting strict rules. 
• Develop a strong relationship. Having a good relationship with your kids fosters open communication and understanding. They may be more likely to listen to what you have to say and feel more comfortable opening up to you. 
• Lead by example. Kids don’t only learn by listening to what we teach them. They also pick up on the things we do. Set a good example by practicing responsible drinking. 
• Encourage healthy friendships. Kids are heavily influenced by their peers. Having good influences by their side can help them make better decisions.
• Avoid judgment. It’s important to approach with a firm but understanding tone. Avoid harsh criticism or judgment so your kids feel comfortable opening up or asking for help. 
• Be honest. Honesty fosters trust. Even if you might not have the best relationship with alcohol now or struggled with misuse in the past, it can be helpful to let them know while teaching them to make better choices. For example, you might admit that you started drinking while you were underage, but also let them know what consequences it had and how you would do things differently. 

While we might not be able to control all the choices our kids make, these tips for increasing awareness about drinking can help them make better and more informed decisions. 

Sowing the Seeds

Just as we try not to curse or fight in front of our children, drinking can be one of those things we try to minimize due to the serious consequences it has on our health and well-being. While it might be a way to teach responsible drinking, if we go overboard we’re not only influencing our kids’ future drinking habits but also their health and well-being. Let’s sow the seeds of positive well-being in our kids by first starting with ourselves!

Change Your Drinking (and Thinking) Habits With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

You’re back from a much-needed vacation, the kind you dream about during long work days. You soaked in amazing views, indulged in great food, and had a blast with your friends. But now, when you think back, all you can remember is that one rough night when you drank too much, tainting the entire trip. Instead of basking in memories of scenic hikes or late-night laughs, your mind seems glued to that one regrettable evening. Sound familiar? It’s known as negativity bias, which is our brain’s pesky tendency to focus more on the bad stuff than the good. 

Overfocusing on the negative can make it easier to seek out unhealthy coping mechanisms and dampen our motivation to make positive change in our life. But when we learn to recognize this pattern, we can manage our thoughts and enjoy a more balanced view of our experiences. Let’s dig into why this happens, so we can shift into a positive mindset and begin making changes that stick. 

What Is Negativity Bias?

Negativity bias is our brain’s natural tendency to focus on negative experiences more than positive ones. We might remember negative experiences more and be more affected by them. There’s actually a biological reason for this. Back in the hunter-gatherer days, when survival was the main focus, recognizing danger was what helped keep us alive. Recalling that terrifying moment of picking the poisonous berry helped us avoid it in the future.

These days, we may not be constantly dodging life-or-death threats, but negativity bias still works behind the scenes to keep us safe. That’s why a small hiccup — like the barista giving us the wrong coffee order — can overshadow an otherwise good morning. This negative focus can be frustrating, but it isn’t all bad and can help us learn and grow. When it comes to the coffee, we’ll most likely double-check next time.

When negativity takes over too often, or we’re lacking healthy coping skills, negativity bias can cloud our perspective and influence our choices in unfavorable ways. Add alcohol (a mind-altering drug) to the equation, and things get even more complicated. Let’s see how.

How Negativity Bias Affects Alcohol Consumption

Negativity bias might cause us to overlook the positive aspects of life, increasing our negative emotions and bringing down our mood. As a result, we might find ourselves reaching for a drink. Negative emotions and alcohol consumption are closely tied, as they can trigger one another.

Alcohol gives us a fleeting moment of escape or distraction — tempting when we’re trying not to get overwhelmed with negative emotions. Drinking slows down messaging in our brain and body. Our heart rate slows, our muscles relax, and our thoughts can become hazy, offering us a temporary sense of calm.

On top of that, alcohol boosts the release of serotonin and dopamine, two “feel-good” hormones that cause our uncomfortable emotions to fade away. But this feeling is short-lived. When alcohol’s depressant effects wear off, its rebound effect kicks into high gear. An unpleasant mood, irritability, and anxiety can make the uncomfortable emotions and experiences we’re already facing even more challenging. 

Negativity bias further amplifies negative experiences, digging us into even deeper holes. Without positive coping mechanisms in place, it can feel like our back is to the wall and the best way to feel better is to drink more. We develop a cycle of alcohol dependence that can be difficult to break. But that’s not the worst part. Let’s see how negativity bias can prevent us from living a healthier, alcohol-free life.

How Negativity Bias Affects Recovery From Alcohol Misuse

Negativity bias can prevent positive change by impacting our ability to initiate and maintain recovery from alcohol misuse. Here’s how. 

• Fear of failure. When we focus on the negative — “What will go wrong?” “Can I do this?” “What if I fail?” — we doubt ourselves before we even try. This fear of failure is like an invisible wall that can prevent us from taking that uncomfortable first step towards a healthier future.
• Lack of motivation. Negativity bias can also drain our motivation. We might be making progress, but when we focus only on our setbacks, it’s hard to see that. Lack of motivation not only decreases our chances of starting recovery but also sticking with it. 
• Self-judgment during setbacks. Setbacks are an opportunity for learning, but when we dwell on everything that went wrong, a setback might feel like a failure. When we feel like we’ve “messed up,” we might continue down that track due to black and white thinking. However, the key to maintaining recovery is learning from our setbacks and getting back on track. 

You might be thinking, “Isn’t negativity bias supposed to protect me?” Well, yes, when we learn to balance it. But since alcohol can change how we think and feel, it can amplify the negatives. When our emotional balance gets thrown off, the benefits of negativity bias can be overshadowed. So, how can we manage this balance so we can set ourselves up for success in developing a healthier relationship with alcohol? 

Navigating Negativity Bias 

We can actually change the way we think, as our brain adapts and learns depending on what we expose it to — a concept known as neuroplasticity. By changing our behaviors, we can shift to a more positive mindset. Let’s explore the three main steps. 

• Recognize. Take time each day to reflect on how you’re feeling and recognize negative thoughts. Practicing meditation and mindfulness can help us recognize when we might be focusing too much on the negative side of things. 
• Reframe. For each negative thought or experience, find the silver lining. When we practice this, we train our brain to also recognize the good. 
• Repeat. Developing a positive mindset takes practice and repetition. Implement gratitude in your daily routine to combat negativity bias. Also, remember to celebrate even the small wins in recovery to remind yourself of how far you’ve come.

There are several other tweaks we can make to our daily life that can help us minimize negativity in our lives:

• Watch what you consume online. The media is full of negativity, from depressing news to social media posts that make us feel less-than. Be mindful of what you’re looking at and how it makes you feel. Remind yourself that a lot of online content isn’t all it appears to be, and don’t let it affect you to the point of wanting a drink.
• Limit “doomscrolling.” While it’s important to know what’s going on in the world, it’s also important not to spend excessive amounts of time scrolling through negative or depressing content. Just read the summaries or ask a friend to give you the gist of it.
• Redirect after setbacks. We can also use negativity bias to our advantage. For example, if we’re trying to quit or cut back on alcohol and we fall back into old patterns, we can see that slipup as an opportunity to do better. The pounding headaches, groggy mornings, and anxiety that often follow drinking can be powerful motivators to make healthier choices the next time.

We might not be able to completely eliminate the negativity bias that’s hardwired into us, but we can reframe our thoughts so we can see things from a different perspective. As Greek philosopher Epictitus said, “it’s not what happens to you, but how you react to it that matters.”

A Brighter Perspective

While our mindset and willpower alone may not be able to make negative drinking habits go away (thanks to the alcohol’s impact on our brain chemistry), they can play a major role in change. Shifting to a positive mindset can boost our motivation, confidence, and resilience to quit or cut back on alcohol. So, let’s balance negativity bias with gratitude to start making the change we want to see! 

You’re back from a much-needed vacation, the kind you dream about during long work days. You soaked in amazing views, indulged in great food, and had a blast with your friends. But now, when you think back, all you can remember is that one rough night when you drank too much, tainting the entire trip. Instead of basking in memories of scenic hikes or late-night laughs, your mind seems glued to that one regrettable evening. Sound familiar? It’s known as negativity bias, which is our brain’s pesky tendency to focus more on the bad stuff than the good. 

Overfocusing on the negative can make it easier to seek out unhealthy coping mechanisms and dampen our motivation to make positive change in our life. But when we learn to recognize this pattern, we can manage our thoughts and enjoy a more balanced view of our experiences. Let’s dig into why this happens, so we can shift into a positive mindset and begin making changes that stick. 

What Is Negativity Bias?

Negativity bias is our brain’s natural tendency to focus on negative experiences more than positive ones. We might remember negative experiences more and be more affected by them. There’s actually a biological reason for this. Back in the hunter-gatherer days, when survival was the main focus, recognizing danger was what helped keep us alive. Recalling that terrifying moment of picking the poisonous berry helped us avoid it in the future.

These days, we may not be constantly dodging life-or-death threats, but negativity bias still works behind the scenes to keep us safe. That’s why a small hiccup — like the barista giving us the wrong coffee order — can overshadow an otherwise good morning. This negative focus can be frustrating, but it isn’t all bad and can help us learn and grow. When it comes to the coffee, we’ll most likely double-check next time.

When negativity takes over too often, or we’re lacking healthy coping skills, negativity bias can cloud our perspective and influence our choices in unfavorable ways. Add alcohol (a mind-altering drug) to the equation, and things get even more complicated. Let’s see how.

How Negativity Bias Affects Alcohol Consumption

Negativity bias might cause us to overlook the positive aspects of life, increasing our negative emotions and bringing down our mood. As a result, we might find ourselves reaching for a drink. Negative emotions and alcohol consumption are closely tied, as they can trigger one another.

Alcohol gives us a fleeting moment of escape or distraction — tempting when we’re trying not to get overwhelmed with negative emotions. Drinking slows down messaging in our brain and body. Our heart rate slows, our muscles relax, and our thoughts can become hazy, offering us a temporary sense of calm.

On top of that, alcohol boosts the release of serotonin and dopamine, two “feel-good” hormones that cause our uncomfortable emotions to fade away. But this feeling is short-lived. When alcohol’s depressant effects wear off, its rebound effect kicks into high gear. An unpleasant mood, irritability, and anxiety can make the uncomfortable emotions and experiences we’re already facing even more challenging. 

Negativity bias further amplifies negative experiences, digging us into even deeper holes. Without positive coping mechanisms in place, it can feel like our back is to the wall and the best way to feel better is to drink more. We develop a cycle of alcohol dependence that can be difficult to break. But that’s not the worst part. Let’s see how negativity bias can prevent us from living a healthier, alcohol-free life.

How Negativity Bias Affects Recovery From Alcohol Misuse

Negativity bias can prevent positive change by impacting our ability to initiate and maintain recovery from alcohol misuse. Here’s how. 

• Fear of failure. When we focus on the negative — “What will go wrong?” “Can I do this?” “What if I fail?” — we doubt ourselves before we even try. This fear of failure is like an invisible wall that can prevent us from taking that uncomfortable first step towards a healthier future.
• Lack of motivation. Negativity bias can also drain our motivation. We might be making progress, but when we focus only on our setbacks, it’s hard to see that. Lack of motivation not only decreases our chances of starting recovery but also sticking with it. 
• Self-judgment during setbacks. Setbacks are an opportunity for learning, but when we dwell on everything that went wrong, a setback might feel like a failure. When we feel like we’ve “messed up,” we might continue down that track due to black and white thinking. However, the key to maintaining recovery is learning from our setbacks and getting back on track. 

You might be thinking, “Isn’t negativity bias supposed to protect me?” Well, yes, when we learn to balance it. But since alcohol can change how we think and feel, it can amplify the negatives. When our emotional balance gets thrown off, the benefits of negativity bias can be overshadowed. So, how can we manage this balance so we can set ourselves up for success in developing a healthier relationship with alcohol? 

Navigating Negativity Bias 

We can actually change the way we think, as our brain adapts and learns depending on what we expose it to — a concept known as neuroplasticity. By changing our behaviors, we can shift to a more positive mindset. Let’s explore the three main steps. 

• Recognize. Take time each day to reflect on how you’re feeling and recognize negative thoughts. Practicing meditation and mindfulness can help us recognize when we might be focusing too much on the negative side of things. 
• Reframe. For each negative thought or experience, find the silver lining. When we practice this, we train our brain to also recognize the good. 
• Repeat. Developing a positive mindset takes practice and repetition. Implement gratitude in your daily routine to combat negativity bias. Also, remember to celebrate even the small wins in recovery to remind yourself of how far you’ve come.

There are several other tweaks we can make to our daily life that can help us minimize negativity in our lives:

• Watch what you consume online. The media is full of negativity, from depressing news to social media posts that make us feel less-than. Be mindful of what you’re looking at and how it makes you feel. Remind yourself that a lot of online content isn’t all it appears to be, and don’t let it affect you to the point of wanting a drink.
• Limit “doomscrolling.” While it’s important to know what’s going on in the world, it’s also important not to spend excessive amounts of time scrolling through negative or depressing content. Just read the summaries or ask a friend to give you the gist of it.
• Redirect after setbacks. We can also use negativity bias to our advantage. For example, if we’re trying to quit or cut back on alcohol and we fall back into old patterns, we can see that slipup as an opportunity to do better. The pounding headaches, groggy mornings, and anxiety that often follow drinking can be powerful motivators to make healthier choices the next time.

We might not be able to completely eliminate the negativity bias that’s hardwired into us, but we can reframe our thoughts so we can see things from a different perspective. As Greek philosopher Epictitus said, “it’s not what happens to you, but how you react to it that matters.”

A Brighter Perspective

While our mindset and willpower alone may not be able to make negative drinking habits go away (thanks to the alcohol’s impact on our brain chemistry), they can play a major role in change. Shifting to a positive mindset can boost our motivation, confidence, and resilience to quit or cut back on alcohol. So, let’s balance negativity bias with gratitude to start making the change we want to see! 

Reflect on Your Drinking Habits and Change Them With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

In the wise words of Albert Einstein, “The important thing is not to stop questioning. Curiosity has its own reason for existence.” And while some questions lead to scientific discoveries or expand our knowledge about the world, others help us turn inward, shedding light on our own habits, thinking patterns, and features of our emotional landscape.

This is also when things can get a bit uncomfortable — especially when the questions have to do with our drinking habits and the answers make it clear that changes are in order. Still, there’s great value in asking yourself uncomfortable but important questions about your drinking habits. After all, the stakes are as high as they can get: your physical health, personality, emotions, relationships, and life goals all feel the impact of booze.

So let’s step back and reflect on this tricky subject together, approaching it with curiosity rather than judgment. You might just find that leaving your comfort zone to reevaluate your relationship with alcohol pays off big time as you find yourself getting inspired to unlock levels of health, vitality, and joy!

Your Drinking Habits: Digging Deeper

"We do not learn from experience ... we learn from reflecting on experience." — John Dewey

Being honest about our drinking habits with others — and, even more importantly, with ourselves — can be difficult. Booze has the reputation of being a “truth serum” when we drink, but it doesn’t help us call out the truth about our relationship with alcohol itself. (Did you know that one in five Americans lies to their doctor about their drinking habits? It’s true — check out our blog to find out more!)

That said, it’s important to stay judgment-free during this exercise. Even if it turns out that changes are in order, recognizing this fact is a positive step to a healthier life!

1. How Much Am I (Actually) Drinking?

Maybe it’s those “bottomless” mimosas at brunch or the extra-large wine glasses at dinner. Maybe it’s the fact that our mind gets cloudy after that first drink. Or maybe we just don’t want to admit the actual number to ourselves. Whatever the reason is, it’s easy to lose track of just how many drinks we’re downing on a regular basis. But the question is important!

Start by tracking your drinks (Reframe’s tracking features make it easier than ever!). Don’t be surprised if the actual number turns out to be higher than you thought — the gradual increase over time (as well as throughout the night) can easily slip under the radar. Plus, it’s important to keep in mind what “one drink” actually is — those restaurant wine glasses often hold way more! And there’s science behind it: alcohol messes with our brain chemistry by boosting the reward neurotransmitter dopamine, which is responsible for that brief burst of euphoria we might feel after a few sips. Over time, our brain comes to expect this rush and puts the brakes on natural dopamine production. The result? A rising tolerance for booze: it takes more to achieve the same effects, and activities that boost dopamine naturally — such as socializing or working on a creative project — begin to lose their “oomph.” 

After you have an idea of what your patterns are, it’s time to do some assessment. According to the Dietary Guidelines for Americans 2020-2025, moderate drinking falls in the range of one or fewer per day for women and two or fewer for men. Anything over four per day for women and over five for men, in turn, is considered heavy drinking.

Tip: Remember what we said about putting judgment aside? It’s more important than ever when it comes to making an honest assessment. Imagine you’re a scientist taking lab notes and don’t judge yourself no matter what you happen to find. Once you have the information, the power is in your hands: you can decide if it’s time to cut back, take a break, or give alcohol the boot altogether (more on that later!).

2. How Do I (Actually) Feel When I Drink — and Afterwards?

Alcohol gets credit for all sorts of things in our culture: we might see it as “social glue,” turn to it for relaxation, or pour ourselves a drink in the evening as a nightcap. But does alcohol actually deliver on these promises? 

If we’re really honest with ourselves, you might find that it doesn’t even come close. While it might lower our inhibitions and give us an initial rush by boosting dopamine, how long does this feeling really last? Chances are within 20 minutes or so it morphs into a foggy drowsiness, dulling our sensations and maybe even causing us to doze off before the last “dun-dun” of that Law and Order episode or right in the middle of that “great conversation” that suddenly loses its spark. That said, we’re often in for a rude awakening when it comes to dozing off. While we may fall asleep initially, alcohol disrupts our sleep in the second half of the night, causing frequent awakenings and robbing us of the restorative REM stages.

In addition to exploring how booze actually affects you while you’re drinking, check in with your mind and body the morning after. Are you feeling foggy? Are morning-after hangovers becoming a regular thing? Are you noticing signs of alcohol-related health problems, such as memory glitches, heart palpitations, blood pressure spikes, weight gain, muscle aches, or blurry vision? Are those sick days starting to add up, signaling that your immune system is struggling? All of these health concerns might lead directly back to booze.

Tip: Keep a daily journal to track your physical symptoms and mood, whether or not it’s a drinking night. (The Reframe app even has a stress and mood tracker!) Be as accurate as you can when noting how you felt at different parts of the day throughout the week to see what patterns emerge.

3. Do I Find It Hard To Stick to My Limits?

If someone suggests we’re losing control over our drinking, our first response might be to fire back by saying, “No way! I can stop if I want to.” But the crucial question is, can we? If we’ve never tried to set limits on how much we drink, it’s easy to slip into the illusion that we’re still in the driver’s seat.

It’s time to see who’s actually steering the ship: you or the drink in your glass. On a drinking night, decide ahead of time where the cutoff is and try to stick to the limit. Write it down somewhere accessible and set a phone or watch reminder to make it impossible to forget or fudge, whether accidentally or on purpose. 

Having an accountability buddy can take this exercise to the next level. It’s all too easy to tell yourself that you simply “changed your mind” about the number of drinks you’re planning to have once the night is in motion, the music is thumping, and the (third) pitcher is on the table. But if you’ve already shared it with someone else, there’s no “rewriting history.”

Tip: The Reframe app has a comprehensive tracking feature that allows you to set drink targets for yourself. We’ll send you timely reminders and check in to see if you were able to stick to your goals, suggest new targets, and provide encouragement and science-backed advice if you get off track.

4. Does My Personality Change When I Drink?

Do you have a friend who changes completely when alcohol is in the picture? Maybe their personality takes such a deep nosedive that they almost seem like a new person — let’s call them “Timmy.” Chances are you probably met some people whose inner “Timmy” comes out when they’re drunk. The dopamine boost and loosened inhibitions might make us feel social initially, but over time booze is notorious for throwing our mood off balance, leading to angry outbursts, crying spells, and impulsive actions — sometimes to the point of making us unrecognizable.

It’s now time to do some soul searching: do you have an inner “Timmy” of your own? How does your personality change when you’re drinking? Is alcohol making it harder to say and do things that align with your authentic values and beliefs?

Tip: It can be hard to see yourself from an outsider’s perspective — especially when booze is involved — so a heart-to-heart conversation with a trusted friend or family member might be in order. Ask them for their honest opinion and be open to hearing what they have to say, even if the reality check is hard to stomach at first.

5. Do I Do Things I Regret When I Drink?

Many of us know the feeling all too well: that pit-of-your-stomach “ugh” we wake up with after a boozy night. Part of it has to do with brain chemistry — the “hangxiety” we feel when the brain tries to counteract the boost of dopamine and GABA by releasing dynorphin, a chemical that leaves us feeling on edge and impairs brain function.

However, there’s often more substance to those morning-after regrets. Given how our personality changes when alcohol is in the picture, it’s not surprising that we end up actually doing and saying things we wish we could take back.

Maybe it’s that embarrassing message you sent to your ex, a regrettable Facebook post (“posting under the influence” happens more often than you might think), or something even more serious, such as a drunk driving accident. No matter what type of messes you find yourself cleaning up on a regular basis, it’s time to ask yourself: do I regret things that I do when I drink?

Tip: Get in the habit of writing down any booze-related regrets you might wake up to, as well as what you can do to set things right. Putting your thoughts on paper taps into the power of neuroscience: it activates the prefrontal cortex and allows you to face the situation objectively, do what you can to resolve it, and then let it go.

6. Does Drinking Hold Me Back?

We’ve touched on how booze isn’t quite the “social glue” or relaxation aid our culture would have us believe. But the problem goes even deeper. Not only does alcohol not deliver on the short-term “benefits” it promises us, but drinking can actually derail our efforts on a larger scale, setting us back when it comes to going after our life goals.

From losing touch with friends who don’t want to hang out with our “inner Timmy” to bombing an important job interview or foregoing that dream vacation because alcohol takes a hefty bite out of our paycheck, the repercussions add up. Over time, we can end up in a sort of Groundhog Day existence, finding that we’re repeating the same pattern day after day and can never quite catch up. 

It’s a tough question to ask, but it’s another important one. Take a look at the different areas of your life — including family, social life, creative pursuits, and career goals — and list the ways alcohol might have sabotaged your goals. Once again, be gentle with yourself and try to maintain a positive outlook. By acknowledging the role alcohol is playing in your life, you’re taking an active step in making these goals a reality — and that’s something to celebrate!

Tip: If there’s ever a perfect time to make a vision board, it’s now. Cheesy as it may seem at first, bear with us: a visual illustration of your long-term goals can be immensely helpful in seeing whether alcohol has been making them harder to reach. Visualization is also a science-backed way to boost motivation to shift gears and change our habits.

7. Can I Go Without Alcohol for a Week?

It’s another one of those “you don’t know until you try it” questions. Going for a day or two without booze is one thing, but having an alcohol-free week might be entirely different — especially if we’ve gotten used to drinking every weekend.

If drinking has been on the books at least once a week, it’s time to see what happens when you cancel that invite. Try a “booze-free week” experiment to see just how strong of a hold it has over you. (Reframe has a 7-Day Alcohol-Free Challenge that you can participate in with a group to hold yourself accountable!) If cravings start creeping in or you find it difficult to go for an entire week without alcohol, it’s something to note as you continue exploring your drinking habits. 

Tip: Make your booze-free week something to look forward to rather than dread — that way you’re much more likely to actually give it a go. Plan some activities that boost dopamine and endorphins naturally, such as going for a hike (nature plus exercise are a powerful combo) or let your creative juices flow by attending a pottery class or taking an Adobe Photoshop tutorial.

8. Am I Dependent on Alcohol?

Finally, we come to one of the most serious alcohol-related questions of all: is it possible that your drinking has progressed to the point of alcohol use disorder (AUD)? 

The National Institute on Alcohol Abuse and Alcoholism defines AUD as “a medical condition characterized by an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences.” It might look baffling to the outsider why those affected “can’t just stop,” but we now know that there’s neuroscience behind it. 

AUD takes root when alcohol misuse turns into dependence: our body and brain get used to the presence of alcohol to the point that we “need” it just to feel normal (or as close to baseline as we can get). With our neurotransmitter balance disrupted, we experience uncomfortable (and potentially dangerous) withdrawal symptoms if we suddenly stop drinking.

While diagnosis can be tricky, the NIAAA lists some common signs that help shed light on the situation. You’ll find that the previous questions we’ve been exploring are directly related to these symptoms, so you’ve already done some valuable reflection. Now it’s time to put it all together! Here are the tell-tale signs:

• You find yourself drinking more than you planned to.
• You have trouble cutting down or stopping.
• Alcohol is taking up a big chunk of your mental “real estate”: even when you’re not drinking, you’re thinking about when you will be, planning to get more, or dealing with the aftermath.
• Whether at work or at home, booze keeps you from your daily responsibilities and gets in the way of you functioning at your best.
• Activities you once enjoyed are falling by the wayside and friendships you once treasured fizzle out as alcohol becomes the top priority.
• Drinking has gotten you into potentially dangerous situations. For example, you found yourself driving under the influence, using machinery, swimming, wandering around a dangerous part of town, or going home with a stranger you met that night.
• You keep drinking even though booze has been wreaking havoc on your life.
• Your tolerance has been creeping up.
• Booze erased memories from the night before by causing blackouts.
• Withdrawal symptoms such as anxiety, shakiness, nausea, a racing heart, depression, or seizures set in when you tried to put down the drink for anywhere from a few days to a few hours, depending on your drinking patterns.

Now, to be clear: while your responses to the questions we’ve explored earlier might be signs of AUD, each case is unique. Having one night when you drunk-dialed an ex or a hangover here and there doesn’t necessarily mean you have AUD (though it won’t do much for your social or work life in the long run). Instead, it’s important to look at the overall picture that emerges. Are there several signs showing that your drinking habit has gotten out of hand, maybe reaching the level of dependence and AUD?

If the answer is yes, don’t panic. Instead, congratulate yourself on taking the first step by looking the problem straight in the eye. And rest assured, you’re not alone: as the 2023 National Survey on Drug Use and Health showed, 28.1 million adults ages 18 and older (that’s over 10% within this age group) had AUD in the past year.

Luckily, these days, there’s plenty of help available for AUD, as well as for those who simply want to drink less. From therapy (especially cognitive behavioral therapy that targets thought patterns around alcohol) to inpatient treatment, mindfulness-based approaches, and apps such as Reframe, there are plenty of science-backed ways to find a way out of the alcohol trap.

What Would Life Look Like With Less (or No) Alcohol?

“Stop thinking in terms of limitations and start thinking in terms of possibilities.” — Terry Josephson

While the previous questions may have been uncomfortable, this is where things turn around. If your answers made you feel that alcohol is taking more than it’s giving, it’s time to ask a question that could pave the way to exciting changes: what would life without booze be like?

Here’s a preview:

• More energy. As a depressant, booze slows down our central nervous system, making us feel sluggish. Plus, the process of alcohol metabolism takes a toll. Without alcohol in the picture, you’ll have more energy than ever. (Hello morning jogs in the park!)
• Better sleep. While many people turn to alcohol as a nightcap, it actually interferes with our sleep and robs us of the most restorative REM stage. Without alcohol, you’re likely to find that you wake up feeling refreshed and ready for the day!
• A more balanced mood. Goodbye “inner Timmy” — hello authentic self! Without booze in the picture, your neurotransmitters will rebalance, making alcohol-fueled mood swings and rash decisions a thing of the past.
• Deeper connections. As we already mentioned, alcohol isn’t the “social glue” it promises to be. Without booze clouding your interactions, you’ll have a chance to truly connect with others, deepening existing bonds and forming new relationships.
• Better overall health. Alcohol affects just about every system in the body — and not in a good way. When you quit or cut back, your body has the chance to recover: your heart rate and blood pressure get lower, your blood glucose levels stabilize, and your liver has a chance to heal itself. And that’s just the beginning!
• More time. One of the best gifts you can give to yourself by taking alcohol out of the driver’s seat is the gift of time. Just think about all the time alcohol steals from you — from thinking about booze to standing in line at the liquor store (or the bar), it adds up. And that morning-after hangover can end up being the biggest time-waster of all, sometimes sending the whole day down the drain. When booze takes a back seat, all those precious hours are yours again!

Want to take a deep dive into the benefits of saying goodbye to alcohol? Check out “7 Benefits of Long-Term Alcohol Abstinence” and “Inspiring Personal Stories of Transitioning to a Sober Lifestyle” for inspiration.

Ready To Start?

“Nothing is predestined. The obstacles of your past can become the gateways that lead to new beginnings.” ― Ralph Blum

Ready to experience the benefits for yourself? Here are some tips for getting started:

• Get curious. Just as we approached questions about alcohol with curiosity, we can look at the exploration of life with less booze in the same way. It’s not about deprivation — after all, there’s so much to look forward to! 
• Do an “alcohol experiment.” A great first step is doing a sober challenge where you say goodbye to booze for 30 days — for example, Sober October or Dry January. That said, there’s no need to wait — jump on the sober curious bandwagon and start your cutback or quitting journey today! 
• Take care of your body. It’s crucial to nourish your body with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Alcohol is notorious for interfering with nutrient absorption, which can impact your mood and overall health. And don’t forget hydration!

• Reframe your thoughts. Continue examining your relationship with alcohol and uncover any cognitive distortions you might have about it. There are many booze-related myths out there — time to bring them to light!
• Find your people. Everything is easier with a solid team behind you, and the alcohol journey is no different! Get in touch with friends and family members who support your goals and explore the Reframe forum to meet others who’ve been where you are and know what it’s like.

Remember, even if change is a bit uncomfortable at first, it’s all part of a journey to a healthier, happier version of yourself. And Reframe is here to help you every step of the way. We believe in you!

Looking Inward

No matter what your answers to the questions above were, remember that this is a no-judgment zone! You’re taking a brave first step by asking yourself these questions, and the rest of the journey will only set you up for a healthier, more fulfilling life. No one can hold you back except you!

In the wise words of Albert Einstein, “The important thing is not to stop questioning. Curiosity has its own reason for existence.” And while some questions lead to scientific discoveries or expand our knowledge about the world, others help us turn inward, shedding light on our own habits, thinking patterns, and features of our emotional landscape.

This is also when things can get a bit uncomfortable — especially when the questions have to do with our drinking habits and the answers make it clear that changes are in order. Still, there’s great value in asking yourself uncomfortable but important questions about your drinking habits. After all, the stakes are as high as they can get: your physical health, personality, emotions, relationships, and life goals all feel the impact of booze.

So let’s step back and reflect on this tricky subject together, approaching it with curiosity rather than judgment. You might just find that leaving your comfort zone to reevaluate your relationship with alcohol pays off big time as you find yourself getting inspired to unlock levels of health, vitality, and joy!

Your Drinking Habits: Digging Deeper

"We do not learn from experience ... we learn from reflecting on experience." — John Dewey

Being honest about our drinking habits with others — and, even more importantly, with ourselves — can be difficult. Booze has the reputation of being a “truth serum” when we drink, but it doesn’t help us call out the truth about our relationship with alcohol itself. (Did you know that one in five Americans lies to their doctor about their drinking habits? It’s true — check out our blog to find out more!)

That said, it’s important to stay judgment-free during this exercise. Even if it turns out that changes are in order, recognizing this fact is a positive step to a healthier life!

1. How Much Am I (Actually) Drinking?

Maybe it’s those “bottomless” mimosas at brunch or the extra-large wine glasses at dinner. Maybe it’s the fact that our mind gets cloudy after that first drink. Or maybe we just don’t want to admit the actual number to ourselves. Whatever the reason is, it’s easy to lose track of just how many drinks we’re downing on a regular basis. But the question is important!

Start by tracking your drinks (Reframe’s tracking features make it easier than ever!). Don’t be surprised if the actual number turns out to be higher than you thought — the gradual increase over time (as well as throughout the night) can easily slip under the radar. Plus, it’s important to keep in mind what “one drink” actually is — those restaurant wine glasses often hold way more! And there’s science behind it: alcohol messes with our brain chemistry by boosting the reward neurotransmitter dopamine, which is responsible for that brief burst of euphoria we might feel after a few sips. Over time, our brain comes to expect this rush and puts the brakes on natural dopamine production. The result? A rising tolerance for booze: it takes more to achieve the same effects, and activities that boost dopamine naturally — such as socializing or working on a creative project — begin to lose their “oomph.” 

After you have an idea of what your patterns are, it’s time to do some assessment. According to the Dietary Guidelines for Americans 2020-2025, moderate drinking falls in the range of one or fewer per day for women and two or fewer for men. Anything over four per day for women and over five for men, in turn, is considered heavy drinking.

Tip: Remember what we said about putting judgment aside? It’s more important than ever when it comes to making an honest assessment. Imagine you’re a scientist taking lab notes and don’t judge yourself no matter what you happen to find. Once you have the information, the power is in your hands: you can decide if it’s time to cut back, take a break, or give alcohol the boot altogether (more on that later!).

2. How Do I (Actually) Feel When I Drink — and Afterwards?

Alcohol gets credit for all sorts of things in our culture: we might see it as “social glue,” turn to it for relaxation, or pour ourselves a drink in the evening as a nightcap. But does alcohol actually deliver on these promises? 

If we’re really honest with ourselves, you might find that it doesn’t even come close. While it might lower our inhibitions and give us an initial rush by boosting dopamine, how long does this feeling really last? Chances are within 20 minutes or so it morphs into a foggy drowsiness, dulling our sensations and maybe even causing us to doze off before the last “dun-dun” of that Law and Order episode or right in the middle of that “great conversation” that suddenly loses its spark. That said, we’re often in for a rude awakening when it comes to dozing off. While we may fall asleep initially, alcohol disrupts our sleep in the second half of the night, causing frequent awakenings and robbing us of the restorative REM stages.

In addition to exploring how booze actually affects you while you’re drinking, check in with your mind and body the morning after. Are you feeling foggy? Are morning-after hangovers becoming a regular thing? Are you noticing signs of alcohol-related health problems, such as memory glitches, heart palpitations, blood pressure spikes, weight gain, muscle aches, or blurry vision? Are those sick days starting to add up, signaling that your immune system is struggling? All of these health concerns might lead directly back to booze.

Tip: Keep a daily journal to track your physical symptoms and mood, whether or not it’s a drinking night. (The Reframe app even has a stress and mood tracker!) Be as accurate as you can when noting how you felt at different parts of the day throughout the week to see what patterns emerge.

3. Do I Find It Hard To Stick to My Limits?

If someone suggests we’re losing control over our drinking, our first response might be to fire back by saying, “No way! I can stop if I want to.” But the crucial question is, can we? If we’ve never tried to set limits on how much we drink, it’s easy to slip into the illusion that we’re still in the driver’s seat.

It’s time to see who’s actually steering the ship: you or the drink in your glass. On a drinking night, decide ahead of time where the cutoff is and try to stick to the limit. Write it down somewhere accessible and set a phone or watch reminder to make it impossible to forget or fudge, whether accidentally or on purpose. 

Having an accountability buddy can take this exercise to the next level. It’s all too easy to tell yourself that you simply “changed your mind” about the number of drinks you’re planning to have once the night is in motion, the music is thumping, and the (third) pitcher is on the table. But if you’ve already shared it with someone else, there’s no “rewriting history.”

Tip: The Reframe app has a comprehensive tracking feature that allows you to set drink targets for yourself. We’ll send you timely reminders and check in to see if you were able to stick to your goals, suggest new targets, and provide encouragement and science-backed advice if you get off track.

4. Does My Personality Change When I Drink?

Do you have a friend who changes completely when alcohol is in the picture? Maybe their personality takes such a deep nosedive that they almost seem like a new person — let’s call them “Timmy.” Chances are you probably met some people whose inner “Timmy” comes out when they’re drunk. The dopamine boost and loosened inhibitions might make us feel social initially, but over time booze is notorious for throwing our mood off balance, leading to angry outbursts, crying spells, and impulsive actions — sometimes to the point of making us unrecognizable.

It’s now time to do some soul searching: do you have an inner “Timmy” of your own? How does your personality change when you’re drinking? Is alcohol making it harder to say and do things that align with your authentic values and beliefs?

Tip: It can be hard to see yourself from an outsider’s perspective — especially when booze is involved — so a heart-to-heart conversation with a trusted friend or family member might be in order. Ask them for their honest opinion and be open to hearing what they have to say, even if the reality check is hard to stomach at first.

5. Do I Do Things I Regret When I Drink?

Many of us know the feeling all too well: that pit-of-your-stomach “ugh” we wake up with after a boozy night. Part of it has to do with brain chemistry — the “hangxiety” we feel when the brain tries to counteract the boost of dopamine and GABA by releasing dynorphin, a chemical that leaves us feeling on edge and impairs brain function.

However, there’s often more substance to those morning-after regrets. Given how our personality changes when alcohol is in the picture, it’s not surprising that we end up actually doing and saying things we wish we could take back.

Maybe it’s that embarrassing message you sent to your ex, a regrettable Facebook post (“posting under the influence” happens more often than you might think), or something even more serious, such as a drunk driving accident. No matter what type of messes you find yourself cleaning up on a regular basis, it’s time to ask yourself: do I regret things that I do when I drink?

Tip: Get in the habit of writing down any booze-related regrets you might wake up to, as well as what you can do to set things right. Putting your thoughts on paper taps into the power of neuroscience: it activates the prefrontal cortex and allows you to face the situation objectively, do what you can to resolve it, and then let it go.

6. Does Drinking Hold Me Back?

We’ve touched on how booze isn’t quite the “social glue” or relaxation aid our culture would have us believe. But the problem goes even deeper. Not only does alcohol not deliver on the short-term “benefits” it promises us, but drinking can actually derail our efforts on a larger scale, setting us back when it comes to going after our life goals.

From losing touch with friends who don’t want to hang out with our “inner Timmy” to bombing an important job interview or foregoing that dream vacation because alcohol takes a hefty bite out of our paycheck, the repercussions add up. Over time, we can end up in a sort of Groundhog Day existence, finding that we’re repeating the same pattern day after day and can never quite catch up. 

It’s a tough question to ask, but it’s another important one. Take a look at the different areas of your life — including family, social life, creative pursuits, and career goals — and list the ways alcohol might have sabotaged your goals. Once again, be gentle with yourself and try to maintain a positive outlook. By acknowledging the role alcohol is playing in your life, you’re taking an active step in making these goals a reality — and that’s something to celebrate!

Tip: If there’s ever a perfect time to make a vision board, it’s now. Cheesy as it may seem at first, bear with us: a visual illustration of your long-term goals can be immensely helpful in seeing whether alcohol has been making them harder to reach. Visualization is also a science-backed way to boost motivation to shift gears and change our habits.

7. Can I Go Without Alcohol for a Week?

It’s another one of those “you don’t know until you try it” questions. Going for a day or two without booze is one thing, but having an alcohol-free week might be entirely different — especially if we’ve gotten used to drinking every weekend.

If drinking has been on the books at least once a week, it’s time to see what happens when you cancel that invite. Try a “booze-free week” experiment to see just how strong of a hold it has over you. (Reframe has a 7-Day Alcohol-Free Challenge that you can participate in with a group to hold yourself accountable!) If cravings start creeping in or you find it difficult to go for an entire week without alcohol, it’s something to note as you continue exploring your drinking habits. 

Tip: Make your booze-free week something to look forward to rather than dread — that way you’re much more likely to actually give it a go. Plan some activities that boost dopamine and endorphins naturally, such as going for a hike (nature plus exercise are a powerful combo) or let your creative juices flow by attending a pottery class or taking an Adobe Photoshop tutorial.

8. Am I Dependent on Alcohol?

Finally, we come to one of the most serious alcohol-related questions of all: is it possible that your drinking has progressed to the point of alcohol use disorder (AUD)? 

The National Institute on Alcohol Abuse and Alcoholism defines AUD as “a medical condition characterized by an impaired ability to stop or control alcohol use despite adverse social, occupational, or health consequences.” It might look baffling to the outsider why those affected “can’t just stop,” but we now know that there’s neuroscience behind it. 

AUD takes root when alcohol misuse turns into dependence: our body and brain get used to the presence of alcohol to the point that we “need” it just to feel normal (or as close to baseline as we can get). With our neurotransmitter balance disrupted, we experience uncomfortable (and potentially dangerous) withdrawal symptoms if we suddenly stop drinking.

While diagnosis can be tricky, the NIAAA lists some common signs that help shed light on the situation. You’ll find that the previous questions we’ve been exploring are directly related to these symptoms, so you’ve already done some valuable reflection. Now it’s time to put it all together! Here are the tell-tale signs:

• You find yourself drinking more than you planned to.
• You have trouble cutting down or stopping.
• Alcohol is taking up a big chunk of your mental “real estate”: even when you’re not drinking, you’re thinking about when you will be, planning to get more, or dealing with the aftermath.
• Whether at work or at home, booze keeps you from your daily responsibilities and gets in the way of you functioning at your best.
• Activities you once enjoyed are falling by the wayside and friendships you once treasured fizzle out as alcohol becomes the top priority.
• Drinking has gotten you into potentially dangerous situations. For example, you found yourself driving under the influence, using machinery, swimming, wandering around a dangerous part of town, or going home with a stranger you met that night.
• You keep drinking even though booze has been wreaking havoc on your life.
• Your tolerance has been creeping up.
• Booze erased memories from the night before by causing blackouts.
• Withdrawal symptoms such as anxiety, shakiness, nausea, a racing heart, depression, or seizures set in when you tried to put down the drink for anywhere from a few days to a few hours, depending on your drinking patterns.

Now, to be clear: while your responses to the questions we’ve explored earlier might be signs of AUD, each case is unique. Having one night when you drunk-dialed an ex or a hangover here and there doesn’t necessarily mean you have AUD (though it won’t do much for your social or work life in the long run). Instead, it’s important to look at the overall picture that emerges. Are there several signs showing that your drinking habit has gotten out of hand, maybe reaching the level of dependence and AUD?

If the answer is yes, don’t panic. Instead, congratulate yourself on taking the first step by looking the problem straight in the eye. And rest assured, you’re not alone: as the 2023 National Survey on Drug Use and Health showed, 28.1 million adults ages 18 and older (that’s over 10% within this age group) had AUD in the past year.

Luckily, these days, there’s plenty of help available for AUD, as well as for those who simply want to drink less. From therapy (especially cognitive behavioral therapy that targets thought patterns around alcohol) to inpatient treatment, mindfulness-based approaches, and apps such as Reframe, there are plenty of science-backed ways to find a way out of the alcohol trap.

What Would Life Look Like With Less (or No) Alcohol?

“Stop thinking in terms of limitations and start thinking in terms of possibilities.” — Terry Josephson

While the previous questions may have been uncomfortable, this is where things turn around. If your answers made you feel that alcohol is taking more than it’s giving, it’s time to ask a question that could pave the way to exciting changes: what would life without booze be like?

Here’s a preview:

• More energy. As a depressant, booze slows down our central nervous system, making us feel sluggish. Plus, the process of alcohol metabolism takes a toll. Without alcohol in the picture, you’ll have more energy than ever. (Hello morning jogs in the park!)
• Better sleep. While many people turn to alcohol as a nightcap, it actually interferes with our sleep and robs us of the most restorative REM stage. Without alcohol, you’re likely to find that you wake up feeling refreshed and ready for the day!
• A more balanced mood. Goodbye “inner Timmy” — hello authentic self! Without booze in the picture, your neurotransmitters will rebalance, making alcohol-fueled mood swings and rash decisions a thing of the past.
• Deeper connections. As we already mentioned, alcohol isn’t the “social glue” it promises to be. Without booze clouding your interactions, you’ll have a chance to truly connect with others, deepening existing bonds and forming new relationships.
• Better overall health. Alcohol affects just about every system in the body — and not in a good way. When you quit or cut back, your body has the chance to recover: your heart rate and blood pressure get lower, your blood glucose levels stabilize, and your liver has a chance to heal itself. And that’s just the beginning!
• More time. One of the best gifts you can give to yourself by taking alcohol out of the driver’s seat is the gift of time. Just think about all the time alcohol steals from you — from thinking about booze to standing in line at the liquor store (or the bar), it adds up. And that morning-after hangover can end up being the biggest time-waster of all, sometimes sending the whole day down the drain. When booze takes a back seat, all those precious hours are yours again!

Want to take a deep dive into the benefits of saying goodbye to alcohol? Check out “7 Benefits of Long-Term Alcohol Abstinence” and “Inspiring Personal Stories of Transitioning to a Sober Lifestyle” for inspiration.

Ready To Start?

“Nothing is predestined. The obstacles of your past can become the gateways that lead to new beginnings.” ― Ralph Blum

Ready to experience the benefits for yourself? Here are some tips for getting started:

• Get curious. Just as we approached questions about alcohol with curiosity, we can look at the exploration of life with less booze in the same way. It’s not about deprivation — after all, there’s so much to look forward to! 
• Do an “alcohol experiment.” A great first step is doing a sober challenge where you say goodbye to booze for 30 days — for example, Sober October or Dry January. That said, there’s no need to wait — jump on the sober curious bandwagon and start your cutback or quitting journey today! 
• Take care of your body. It’s crucial to nourish your body with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Alcohol is notorious for interfering with nutrient absorption, which can impact your mood and overall health. And don’t forget hydration!

• Reframe your thoughts. Continue examining your relationship with alcohol and uncover any cognitive distortions you might have about it. There are many booze-related myths out there — time to bring them to light!
• Find your people. Everything is easier with a solid team behind you, and the alcohol journey is no different! Get in touch with friends and family members who support your goals and explore the Reframe forum to meet others who’ve been where you are and know what it’s like.

Remember, even if change is a bit uncomfortable at first, it’s all part of a journey to a healthier, happier version of yourself. And Reframe is here to help you every step of the way. We believe in you!

Looking Inward

No matter what your answers to the questions above were, remember that this is a no-judgment zone! You’re taking a brave first step by asking yourself these questions, and the rest of the journey will only set you up for a healthier, more fulfilling life. No one can hold you back except you!