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

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

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

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

It starts slowly. First you might find yourself going out every weekend and having a couple of drinks. Then you start planning your Fridays and Saturdays in advance, making sure that wherever you end up going, there’ll be booze there. Soon, your weekends are starting on Thursdays, Tequila Tuesday becomes a thing — and before you know it, alcohol is part of your daily routine.

Many of us have found ourselves in this position, and, inevitably, at some point someone (often our own inner voice) asks the dreaded question: I drink every night — am I an alcoholic?

Part 1. What Is Considered Alcoholism?

The term “alcoholic” has a lot of baggage, and the term isn’t always clearly defined. That why many professionals are shifting to alcohol use disorder (AUD) instead. Clinically speaking, AUD refers to a chronic brain-based disorder characterized by an impaired ability to stop or control alcohol use despite negative social, occupational, or health consequences.

What is considered alcoholism (or AUD) by doctors and scientists? According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), here’s the criteria a doctor would use:

• Loss of control. Drinking more or for longer periods than we intend to is a classic sign — our willpower seems to have gone out the window.
• Unsuccessful efforts to cut back. Repeated unsuccessful attempts to reduce or quit alcohol our consumption despite genuine desire to do so is one of the most painful and frustrating symptoms.
• Time spent on alcohol. Spending a significant amount of time obtaining alcohol, consuming it, or recovering from its effects can be an indicator. 
• Cravings. A strong, persistent need or urge to drink that distracts us from other tasks or makes us feel restless is one of the classic signs. 
• Failure to fulfill responsibilities. Repeated failures to fulfill major responsibilities at home, work, or school due to drinking often come with the progression of AUD.
• Interpersonal issues. Continued drinking even when it harms relationships and causes or worsens social problems is common. This can mean conflicts with family, friends, or colleagues directly related to alcohol use.
• Foregoing activities. Hobbies, family gatherings, and plans with friends falling by the wayside due to alcohol use is a red flag.
• Risky behaviors. Drinking in situations when it's physically dangerous, such as driving under the influence or mixing alcohol with prescription meds, is often a wake-up call.
• Increasing tolerance. Needing more alcohol to achieve the desired effect or finding that the same amount doesn't have as strong of an effect anymore is one of the most surefire signs.
• Withdrawal. Experiencing withdrawal symptoms (such as nausea, sweating, shaking, irritability, anxiety, or depression when alcohol effects wear off) or drinking more to avoid these symptoms is a big sign. 
• Persistence despite problems. Continuing to drink even when we know it’s jeopardizing our health and quality of life is a hallmark of AUD (and one that can be the most difficult for others to understand).

To make an AUD diagnosis, doctors usually look for a certain number of the above signs:

• Mild: 2 to 3 of these symptoms are present
• Moderate: 4 to 5 symptoms are present
• Severe: 6 or more symptoms are present

Here’s the key takeaway from all this: AUD exists on a spectrum. It's not a matter of "having it" or "not having it", but rather, "to what extent?" Knowing where we stand can be the first step towards seeking help or making a change.

Part 2. If I Drink Every Night, Am I an Alcoholic?

Based on the definition, simply drinking every night doesn't necessarily mean someone has AUD. But if there are negative consequences tied to it and an inability to cut down, it's worth exploring further.

Why Do We Turn to Alcohol Nightly?

Several other factors are at play when it comes to nightly drinking. Here are a few common ones:

• "I feel happier with a drink." Alcohol stimulates the release of dopamine, our primary pleasure and reward neurotransmitter. When we drink regularly, especially in enjoyable environments or situations, it doesn’t take long for our brain to latch on to a pattern: alcohol equals pleasure. Over time, this link strengthens, making the ritual of a nightly drink feel rewarding. The brain comes to expect and crave it, pushing us towards that evening drink.
  
  But here's the kicker: as we continue to drink, it might take more alcohol to achieve the same dopamine hit. It’s a tricky cycle that can quickly escalate, making it difficult to feel happy without booze.
• "It melts my stress away." Life is riddled with stress — from work, personal challenges, and global events — and alcohol can seem like a quick escape. As a depressant, it momentarily mutes the buzz of anxiety and stress. This can set a pattern: after a challenging day, the brain craves relief, and alcohol might be the go-to solution that temporarily turns off the negativity. Unfortunately, however, it mutes all the good stuff as well: authentic pleasure, inspiration, and connection with others. Besides, the stress always comes back — usually stronger than ever. 
• "It's just part of my evening ritual." We are creatures of habit, and consistency is the glue that makes habits stick. What might start as an occasional glass of wine with dinner can slowly morph into a nightly ritual. The sensory aspects — the clink of ice, the swirl and smell of liquid, the fizz of a can opening — can become cues that signal relaxation time.
• "I need booze to socialize." The need to “fit in” or “loosen up” in social settings can feel like a compelling reason to pour that drink. If our social circle often meets over drinks or if we’re surrounded by a culture that equates socializing with drinking, our daily drinking habits get fueled by a powerful force that acts at a subconscious level.
  
  Once again, though, it’s a double-edged sword — by relying on alcohol to socialize, we keep ourselves from developing social skills that can serve us throughout life and are ultimately missing out on authentic connections. Many people find themselves looking back on a period of time — maybe years or even decades — of feeling like a social butterfly only to find that they have nothing to show for it in terms of lasting connections.
• "It numbs my emotions." When faced with challenging emotions or memories, some people find solace in alcohol's numbing effects. The temporary escape from sadness, loneliness, or anxiety can make alcohol a go-to emotional band-aid — one that ultimately fails in the long run.
• "It helps me sleep better." A common misconception is that alcohol helps with sleep. If we’re under the impression that it's improving our sleep, it's easy to see why we might continue with the nightly ritual. However, while alcohol might help us drift off faster, the quality of that sleep is often compromised.

Is Drinking Daily Harmful?

It depends on the amount. That said, the most recent guidelines say that no amount of alcohol is actually “safe,” so a better answer is that it’s very likely harmful to some extent, but might be a matter of degree.

Moderate alcohol consumption is defined differently worldwide, but often it's considered to be up to one drink per day for women and up to two drinks for men as it is in the U.S.

If we’re talking about chronic heavy drinking, however, the facts are undeniable — it can lead to numerous health issues, including liver disease, cardiovascular issues, and an increased risk of accidents. Moreover, if drinking causes distress or harm in any area of our life, it's a sign to reassess.

Chronic heavy drinking poses several health risks:

• Liver damage. One of the primary concerns is the risk to the liver. Alcohol is metabolized in the liver, and consistent heavy drinking can lead to conditions like fatty liver disease, alcoholic hepatitis, fibrosis, and cirrhosis.
• Heart health. While some argue that moderate drinking might have cardiovascular benefits, excessive alcohol consumption is linked to high blood pressure, irregular heartbeats, cardiomyopathy, and an increased risk of stroke.
• Brain health. Chronic heavy drinking can affect the brain, impairing coordination, memory, mood regulation, and increasing the risk of dementia in the long term.
• Digestive issues. Alcohol can irritate the lining of the stomach, leading to gastritis and interfering with the stomach's ability to produce acid necessary for digestion.
• Weakened immune system. Regular heavy drinking can weaken the immune system, making the body more susceptible to infections.

Part 3. Breakdown by Bottle: Daily Consumption of Different Types of Alcohol

Finally, it's important to recognize that not all alcoholic drinks are created equal. The type of alcohol — whether it’s beer, wine, or hard liquor — can influence both the quantity and the effects on our health when it comes to daily drinking. Let's explore these distinctions:

"A Cold One Every Evening": Drinking Beer Every Day

• What's inside? A standard beer (12 ounces) generally contains about 5% alcohol. But there are many beer varieties — ranging from lighter lagers to potent IPAs — with varying alcohol contents.
• Health implications. Regular beer drinkers might take in more liquid than those consuming wine or spirits, leading them to feel full or bloated. There's also a risk of weight gain, given beer's calorie content. 

"A Glass of Red to Wind Down": Drinking Wine Every Day

• What's inside? A standard glass of wine (5 ounces) has an alcohol content ranging from 12% to 15%, depending on the type of wine.
• Health implications. Drinking more than moderate amounts can negate any benefits that are often cited when it comes to moderate wine drinking, contributing to health issues such as liver problems, increased cancer risk, and sleep disruptions. Additionally, wine can be acidic, leading to dental problems and heartburn.

"A Splash of Spirits to Cap the Night": Drinking Hard Liquor Every Day

• What's inside? Hard liquor or spirits such as whiskey, vodka, or rum have a much higher alcohol content. A standard drink (1.5 ounces) ranges from 40% to 50% alcohol, though this varies.
• Health implications. Given its potency, it's easier to go overboard with hard liquor unintentionally. Regularly drinking high quantities can lead to severe liver damage, digestive problems, and a weakened immune system. Moreover, mixers used in cocktails can add hidden sugars and calories, leading to weight gain and metabolic disruptions.

7 Action Steps To Reassess and Regain Control

Alright, knowledge in hand, what's next? If you're thinking of cutting back or quitting, here are seven science-backed steps:

• Track your drinks. Begin by logging every drink you have for a week. This gives you a concrete overview and can spotlight patterns. (Reframe is a great place to start!)
• Set clear limits. If you decide to continue drinking, set a limit. Maybe you decide to drink only on weekends or specific occasions.
• Find alternatives. Replace the ritual. If you usually unwind with a drink, try herbal tea, a warm bath, or a short walk.
• Engage in mindfulness. Mindfulness practices can help you become more aware of why you're reaching for a drink. Is it out of habit, boredom, or stress? Understanding your triggers can help address the root cause.
• Seek social support. Talk to friends or family about your goal to cut back or quit. Having someone to encourage you can make a difference.
• Consult a professional. If you're finding it challenging, don't hesitate to consult with a therapist or counselor who specializes in addiction.
• Celebrate small wins. Every day you stick to your plan, give yourself credit. Positive reinforcement can go a long way.

Summing Up

"I drink every night, am I an alcoholic?" is a brave question to ask. While nightly drinking alone can’t serve as an AUD diagnosis, it's important to look at the broader context. How is it affecting your life, health, and relationships? With understanding and actionable steps, you can navigate your relationship with alcohol in a way that aligns with your well-being. Remember, each day is an opportunity, and it's never too late to make a change!

It starts slowly. First you might find yourself going out every weekend and having a couple of drinks. Then you start planning your Fridays and Saturdays in advance, making sure that wherever you end up going, there’ll be booze there. Soon, your weekends are starting on Thursdays, Tequila Tuesday becomes a thing — and before you know it, alcohol is part of your daily routine.

Many of us have found ourselves in this position, and, inevitably, at some point someone (often our own inner voice) asks the dreaded question: I drink every night — am I an alcoholic?

Part 1. What Is Considered Alcoholism?

The term “alcoholic” has a lot of baggage, and the term isn’t always clearly defined. That why many professionals are shifting to alcohol use disorder (AUD) instead. Clinically speaking, AUD refers to a chronic brain-based disorder characterized by an impaired ability to stop or control alcohol use despite negative social, occupational, or health consequences.

What is considered alcoholism (or AUD) by doctors and scientists? According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), here’s the criteria a doctor would use:

• Loss of control. Drinking more or for longer periods than we intend to is a classic sign — our willpower seems to have gone out the window.
• Unsuccessful efforts to cut back. Repeated unsuccessful attempts to reduce or quit alcohol our consumption despite genuine desire to do so is one of the most painful and frustrating symptoms.
• Time spent on alcohol. Spending a significant amount of time obtaining alcohol, consuming it, or recovering from its effects can be an indicator. 
• Cravings. A strong, persistent need or urge to drink that distracts us from other tasks or makes us feel restless is one of the classic signs. 
• Failure to fulfill responsibilities. Repeated failures to fulfill major responsibilities at home, work, or school due to drinking often come with the progression of AUD.
• Interpersonal issues. Continued drinking even when it harms relationships and causes or worsens social problems is common. This can mean conflicts with family, friends, or colleagues directly related to alcohol use.
• Foregoing activities. Hobbies, family gatherings, and plans with friends falling by the wayside due to alcohol use is a red flag.
• Risky behaviors. Drinking in situations when it's physically dangerous, such as driving under the influence or mixing alcohol with prescription meds, is often a wake-up call.
• Increasing tolerance. Needing more alcohol to achieve the desired effect or finding that the same amount doesn't have as strong of an effect anymore is one of the most surefire signs.
• Withdrawal. Experiencing withdrawal symptoms (such as nausea, sweating, shaking, irritability, anxiety, or depression when alcohol effects wear off) or drinking more to avoid these symptoms is a big sign. 
• Persistence despite problems. Continuing to drink even when we know it’s jeopardizing our health and quality of life is a hallmark of AUD (and one that can be the most difficult for others to understand).

To make an AUD diagnosis, doctors usually look for a certain number of the above signs:

• Mild: 2 to 3 of these symptoms are present
• Moderate: 4 to 5 symptoms are present
• Severe: 6 or more symptoms are present

Here’s the key takeaway from all this: AUD exists on a spectrum. It's not a matter of "having it" or "not having it", but rather, "to what extent?" Knowing where we stand can be the first step towards seeking help or making a change.

Part 2. If I Drink Every Night, Am I an Alcoholic?

Based on the definition, simply drinking every night doesn't necessarily mean someone has AUD. But if there are negative consequences tied to it and an inability to cut down, it's worth exploring further.

Why Do We Turn to Alcohol Nightly?

Several other factors are at play when it comes to nightly drinking. Here are a few common ones:

• "I feel happier with a drink." Alcohol stimulates the release of dopamine, our primary pleasure and reward neurotransmitter. When we drink regularly, especially in enjoyable environments or situations, it doesn’t take long for our brain to latch on to a pattern: alcohol equals pleasure. Over time, this link strengthens, making the ritual of a nightly drink feel rewarding. The brain comes to expect and crave it, pushing us towards that evening drink.
  
  But here's the kicker: as we continue to drink, it might take more alcohol to achieve the same dopamine hit. It’s a tricky cycle that can quickly escalate, making it difficult to feel happy without booze.
• "It melts my stress away." Life is riddled with stress — from work, personal challenges, and global events — and alcohol can seem like a quick escape. As a depressant, it momentarily mutes the buzz of anxiety and stress. This can set a pattern: after a challenging day, the brain craves relief, and alcohol might be the go-to solution that temporarily turns off the negativity. Unfortunately, however, it mutes all the good stuff as well: authentic pleasure, inspiration, and connection with others. Besides, the stress always comes back — usually stronger than ever. 
• "It's just part of my evening ritual." We are creatures of habit, and consistency is the glue that makes habits stick. What might start as an occasional glass of wine with dinner can slowly morph into a nightly ritual. The sensory aspects — the clink of ice, the swirl and smell of liquid, the fizz of a can opening — can become cues that signal relaxation time.
• "I need booze to socialize." The need to “fit in” or “loosen up” in social settings can feel like a compelling reason to pour that drink. If our social circle often meets over drinks or if we’re surrounded by a culture that equates socializing with drinking, our daily drinking habits get fueled by a powerful force that acts at a subconscious level.
  
  Once again, though, it’s a double-edged sword — by relying on alcohol to socialize, we keep ourselves from developing social skills that can serve us throughout life and are ultimately missing out on authentic connections. Many people find themselves looking back on a period of time — maybe years or even decades — of feeling like a social butterfly only to find that they have nothing to show for it in terms of lasting connections.
• "It numbs my emotions." When faced with challenging emotions or memories, some people find solace in alcohol's numbing effects. The temporary escape from sadness, loneliness, or anxiety can make alcohol a go-to emotional band-aid — one that ultimately fails in the long run.
• "It helps me sleep better." A common misconception is that alcohol helps with sleep. If we’re under the impression that it's improving our sleep, it's easy to see why we might continue with the nightly ritual. However, while alcohol might help us drift off faster, the quality of that sleep is often compromised.

Is Drinking Daily Harmful?

It depends on the amount. That said, the most recent guidelines say that no amount of alcohol is actually “safe,” so a better answer is that it’s very likely harmful to some extent, but might be a matter of degree.

Moderate alcohol consumption is defined differently worldwide, but often it's considered to be up to one drink per day for women and up to two drinks for men as it is in the U.S.

If we’re talking about chronic heavy drinking, however, the facts are undeniable — it can lead to numerous health issues, including liver disease, cardiovascular issues, and an increased risk of accidents. Moreover, if drinking causes distress or harm in any area of our life, it's a sign to reassess.

Chronic heavy drinking poses several health risks:

• Liver damage. One of the primary concerns is the risk to the liver. Alcohol is metabolized in the liver, and consistent heavy drinking can lead to conditions like fatty liver disease, alcoholic hepatitis, fibrosis, and cirrhosis.
• Heart health. While some argue that moderate drinking might have cardiovascular benefits, excessive alcohol consumption is linked to high blood pressure, irregular heartbeats, cardiomyopathy, and an increased risk of stroke.
• Brain health. Chronic heavy drinking can affect the brain, impairing coordination, memory, mood regulation, and increasing the risk of dementia in the long term.
• Digestive issues. Alcohol can irritate the lining of the stomach, leading to gastritis and interfering with the stomach's ability to produce acid necessary for digestion.
• Weakened immune system. Regular heavy drinking can weaken the immune system, making the body more susceptible to infections.

Part 3. Breakdown by Bottle: Daily Consumption of Different Types of Alcohol

Finally, it's important to recognize that not all alcoholic drinks are created equal. The type of alcohol — whether it’s beer, wine, or hard liquor — can influence both the quantity and the effects on our health when it comes to daily drinking. Let's explore these distinctions:

"A Cold One Every Evening": Drinking Beer Every Day

• What's inside? A standard beer (12 ounces) generally contains about 5% alcohol. But there are many beer varieties — ranging from lighter lagers to potent IPAs — with varying alcohol contents.
• Health implications. Regular beer drinkers might take in more liquid than those consuming wine or spirits, leading them to feel full or bloated. There's also a risk of weight gain, given beer's calorie content. 

"A Glass of Red to Wind Down": Drinking Wine Every Day

• What's inside? A standard glass of wine (5 ounces) has an alcohol content ranging from 12% to 15%, depending on the type of wine.
• Health implications. Drinking more than moderate amounts can negate any benefits that are often cited when it comes to moderate wine drinking, contributing to health issues such as liver problems, increased cancer risk, and sleep disruptions. Additionally, wine can be acidic, leading to dental problems and heartburn.

"A Splash of Spirits to Cap the Night": Drinking Hard Liquor Every Day

• What's inside? Hard liquor or spirits such as whiskey, vodka, or rum have a much higher alcohol content. A standard drink (1.5 ounces) ranges from 40% to 50% alcohol, though this varies.
• Health implications. Given its potency, it's easier to go overboard with hard liquor unintentionally. Regularly drinking high quantities can lead to severe liver damage, digestive problems, and a weakened immune system. Moreover, mixers used in cocktails can add hidden sugars and calories, leading to weight gain and metabolic disruptions.

7 Action Steps To Reassess and Regain Control

Alright, knowledge in hand, what's next? If you're thinking of cutting back or quitting, here are seven science-backed steps:

• Track your drinks. Begin by logging every drink you have for a week. This gives you a concrete overview and can spotlight patterns. (Reframe is a great place to start!)
• Set clear limits. If you decide to continue drinking, set a limit. Maybe you decide to drink only on weekends or specific occasions.
• Find alternatives. Replace the ritual. If you usually unwind with a drink, try herbal tea, a warm bath, or a short walk.
• Engage in mindfulness. Mindfulness practices can help you become more aware of why you're reaching for a drink. Is it out of habit, boredom, or stress? Understanding your triggers can help address the root cause.
• Seek social support. Talk to friends or family about your goal to cut back or quit. Having someone to encourage you can make a difference.
• Consult a professional. If you're finding it challenging, don't hesitate to consult with a therapist or counselor who specializes in addiction.
• Celebrate small wins. Every day you stick to your plan, give yourself credit. Positive reinforcement can go a long way.

Summing Up

"I drink every night, am I an alcoholic?" is a brave question to ask. While nightly drinking alone can’t serve as an AUD diagnosis, it's important to look at the broader context. How is it affecting your life, health, and relationships? With understanding and actionable steps, you can navigate your relationship with alcohol in a way that aligns with your well-being. Remember, each day is an opportunity, and it's never too late to make a change!

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

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

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

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

The concept of “types of drunks” is often mentioned in a lighthearted manner, rather than in a strictly scientific sense. However, people often associate common behavioral patterns with different types of intoxication.

There are 10 types of drunk people, each with a unique set of challenges to address. Understanding each of these types of drunks lets us identify issues in our own (or others’) habits, paving the way to a healthier relationship with alcohol.

1. The Happy Drunk

We all know people who become very cheerful, affectionate, and bubbly when intoxicated. They usually spread good vibes and tend to love everyone around them. This type of drunk is known as "The Happy Drunk." 

The Happy Drunk is the life of the party. However, the line between “tipsy” and “drunk” can be quickly crossed. While it’s common to feel euphoric in the initial stages of alcohol intoxication, these people remain gregarious and sociable as their blood alcohol concentration rises. It's imperative to keep in mind that excessive alcohol consumption clouds judgment and can lead to risky (and regrettable) behaviors, even for the Happy Drunk. 

2. The Sad or Emotional Drunk

The Sad or Emotional Drunk might cry, become nostalgic, or dwell on negative experiences or feelings after consuming alcohol.

Studies suggest that alcohol may reignite dormant regrets and unresolved feelings. We can provide emotional support to help these people navigate their emotions safely. However, it’s essential to treat the root cause. Encouraging responsible drinking and seeking professional assistance when necessary are vital for those of us predisposed to becoming the Sad or Emotional Drunk.

3. The Angry or Aggressive Drunk

Some people become confrontational or easily agitated when intoxicated, which can sometimes lead to violent behavior. For these people, alcohol consumption can trigger mild irritation — or it can escalate to extreme, even physical, aggression. 

When a person’s irritation morphs into aggression, their friends and family can be at risk. Alcohol misuse is strongly correlated with intimate partner violence, and it's also associated with an increased lifetime risk of physical assault. Furthermore, these types of drunk people may also engage in life-threatening behaviors, such as driving under the influence.

Exercise caution, defuse potential conflicts, and prioritize safety when interacting with the Angry or Aggressive Drunk.

4. The Sleepy Drunk

The Sleepy Drunk becomes extremely tired or wants to go to sleep soon after they begin drinking. Alcohol is a depressant, which means it slows our brain’s reactions, often triggering a sedative effect. (But only in the short term; evidence suggests that drinking impairs our sleep in the long run.) 

Sleepy Drunks tend to feel alcohol’s sedative effects more strongly. They might nod off at social gatherings or struggle to stay awake, even if they were energetic before drinking. The alcohol-induced drowsiness can disrupt their ability to socialize, and it’s dangerous — especially if they’re driving.

It's crucial for the Sleepy Drunk to recognize their limits and avoid situations where they need to stay alert. A designated driver or alternative transportation options are essential for their safety and the safety of others.

5. The Wild or Daring Drunk

Wild or Daring Drunks lose inhibitions, taking risks they wouldn’t when sober. This can range from dancing on tables to attempting dangerous stunts, activities that often lead to serious physical harm. 

Alcohol's impact on Wild or Daring Drunks’ decision-making often results in actions that push boundaries and challenge the norm. While some people find their behaviors entertaining, it's essential to strike a balance between having fun and ensuring safety. 

Friends can play a pivotal role in keeping these types of drunk people accountable to mindful drinking and preventing reckless behavior.

6. The Philosophical Drunk

Under the influence of alcohol, some people become deep thinkers, morphing into "The Philosophical Drunk." They delve into philosophical conversations, contemplating the meaning of life and other profound topics.

These types of drunks may surprise others with their musing, drawing from the alcohol-induced courage to explore profound ideas. Their insights can be thought-provoking and unconventional.

While the Philosophical Drunk provides interesting perspectives, it's essential to recognize that alcohol's cognitive effects blur the line between profound insight and incoherent rambling.

7. The Clingy Drunk

The Clingy Drunk becomes very attached to a person (hopefully a friend!) for the night, relying on them for emotional support, companionship, or decisions.

This transformation can manifest as a sudden need to be by someone's side throughout the night, seeking reassurance and a sense of security. While it can be endearing, the Clingy Drunk may also put pressure on the chosen friend to provide constant comfort.

Friends should exercise patience and understanding with the Clingy Drunk. It's important to be there for them while ensuring their safety and well-being (do not let them cling to or go home with a stranger!). 

8. The Denial Drunk

The Denial Drunk claims they aren’t drunk, no matter how much they’ve had to drink or how impaired they seem.

When in this state, the Denial Drunk downplays their level of intoxication, making exaggerated claims about their sobriety. This denial can be frustrating for others who can clearly see the effects of alcohol.

Address the Denial Drunk with empathy and concern for their safety. Encourage them to acknowledge their level of intoxication and make responsible choices. Offering alternatives to driving, such as arranging a sober ride, is crucial to prevent accidents or injuries. Professional help may also be necessary if the person is habitually in denial about drinking.

9. The Chatty Drunk

The Chatty Drunk becomes talkative, often striking up conversations with strangers or oversharing personal details.

Alcohol's relaxing effects can remove social inhibitions, making the Chatty Drunk feel comfortable engaging with others. While this can lead to enjoyable interactions and laughter, it can easily cross others’ personal boundaries.

In interactions with the Chatty Drunk, friends can enjoy the conversation while gently guiding them away from topics that are inappropriate for the situation or too personal. Encouraging mindful drinking and moderating their communication can help everyone maintain a positive and enjoyable social experience. 

10. The Sick Drunk

The Sick Drunk feels nauseous, dizzy, or throws up after drinking.

These unpleasant physical reactions can quickly take the fun out of an otherwise enjoyable time. The Sick Drunk may struggle to enjoy the social aspect of drinking due to their physical discomfort.

To avoid becoming a Sick Drunk, we should be mindful of our alcohol tolerance and know our limits. Staying hydrated and consuming food before drinking slows alcohol’s absorption into our bloodstream, decelerating our rate of intoxication. Additionally, if someone does become a Sick Drunk, make sure they receive the care and support they need to recover and stay safe. Some ginger ale and fresh air can help.

Types of Drunk People: The Takeaways

The way alcohol affects each of us will vary based on several factors: genetics, tolerance, age, weight, gender, physical health status, and mood prior to drinking. 

Additionally, we may not fit neatly into one specific category, and the same person might exhibit different behaviors on different occasions. The biggest takeaway here is to change the way alcohol shows up in our lives, whether that’s through cutting back or quitting. We may also need to seek professional help to overcome dependencies or work through the emotions that push us to drink in the first place. 

With awareness and the right support, we can choose the path to optimal well-being. Reframe can support you on this journey to becoming the strongest, most empowered version of yourself. 

The concept of “types of drunks” is often mentioned in a lighthearted manner, rather than in a strictly scientific sense. However, people often associate common behavioral patterns with different types of intoxication.

There are 10 types of drunk people, each with a unique set of challenges to address. Understanding each of these types of drunks lets us identify issues in our own (or others’) habits, paving the way to a healthier relationship with alcohol.

1. The Happy Drunk

We all know people who become very cheerful, affectionate, and bubbly when intoxicated. They usually spread good vibes and tend to love everyone around them. This type of drunk is known as "The Happy Drunk." 

The Happy Drunk is the life of the party. However, the line between “tipsy” and “drunk” can be quickly crossed. While it’s common to feel euphoric in the initial stages of alcohol intoxication, these people remain gregarious and sociable as their blood alcohol concentration rises. It's imperative to keep in mind that excessive alcohol consumption clouds judgment and can lead to risky (and regrettable) behaviors, even for the Happy Drunk. 

2. The Sad or Emotional Drunk

The Sad or Emotional Drunk might cry, become nostalgic, or dwell on negative experiences or feelings after consuming alcohol.

Studies suggest that alcohol may reignite dormant regrets and unresolved feelings. We can provide emotional support to help these people navigate their emotions safely. However, it’s essential to treat the root cause. Encouraging responsible drinking and seeking professional assistance when necessary are vital for those of us predisposed to becoming the Sad or Emotional Drunk.

3. The Angry or Aggressive Drunk

Some people become confrontational or easily agitated when intoxicated, which can sometimes lead to violent behavior. For these people, alcohol consumption can trigger mild irritation — or it can escalate to extreme, even physical, aggression. 

When a person’s irritation morphs into aggression, their friends and family can be at risk. Alcohol misuse is strongly correlated with intimate partner violence, and it's also associated with an increased lifetime risk of physical assault. Furthermore, these types of drunk people may also engage in life-threatening behaviors, such as driving under the influence.

Exercise caution, defuse potential conflicts, and prioritize safety when interacting with the Angry or Aggressive Drunk.

4. The Sleepy Drunk

The Sleepy Drunk becomes extremely tired or wants to go to sleep soon after they begin drinking. Alcohol is a depressant, which means it slows our brain’s reactions, often triggering a sedative effect. (But only in the short term; evidence suggests that drinking impairs our sleep in the long run.) 

Sleepy Drunks tend to feel alcohol’s sedative effects more strongly. They might nod off at social gatherings or struggle to stay awake, even if they were energetic before drinking. The alcohol-induced drowsiness can disrupt their ability to socialize, and it’s dangerous — especially if they’re driving.

It's crucial for the Sleepy Drunk to recognize their limits and avoid situations where they need to stay alert. A designated driver or alternative transportation options are essential for their safety and the safety of others.

5. The Wild or Daring Drunk

Wild or Daring Drunks lose inhibitions, taking risks they wouldn’t when sober. This can range from dancing on tables to attempting dangerous stunts, activities that often lead to serious physical harm. 

Alcohol's impact on Wild or Daring Drunks’ decision-making often results in actions that push boundaries and challenge the norm. While some people find their behaviors entertaining, it's essential to strike a balance between having fun and ensuring safety. 

Friends can play a pivotal role in keeping these types of drunk people accountable to mindful drinking and preventing reckless behavior.

6. The Philosophical Drunk

Under the influence of alcohol, some people become deep thinkers, morphing into "The Philosophical Drunk." They delve into philosophical conversations, contemplating the meaning of life and other profound topics.

These types of drunks may surprise others with their musing, drawing from the alcohol-induced courage to explore profound ideas. Their insights can be thought-provoking and unconventional.

While the Philosophical Drunk provides interesting perspectives, it's essential to recognize that alcohol's cognitive effects blur the line between profound insight and incoherent rambling.

7. The Clingy Drunk

The Clingy Drunk becomes very attached to a person (hopefully a friend!) for the night, relying on them for emotional support, companionship, or decisions.

This transformation can manifest as a sudden need to be by someone's side throughout the night, seeking reassurance and a sense of security. While it can be endearing, the Clingy Drunk may also put pressure on the chosen friend to provide constant comfort.

Friends should exercise patience and understanding with the Clingy Drunk. It's important to be there for them while ensuring their safety and well-being (do not let them cling to or go home with a stranger!). 

8. The Denial Drunk

The Denial Drunk claims they aren’t drunk, no matter how much they’ve had to drink or how impaired they seem.

When in this state, the Denial Drunk downplays their level of intoxication, making exaggerated claims about their sobriety. This denial can be frustrating for others who can clearly see the effects of alcohol.

Address the Denial Drunk with empathy and concern for their safety. Encourage them to acknowledge their level of intoxication and make responsible choices. Offering alternatives to driving, such as arranging a sober ride, is crucial to prevent accidents or injuries. Professional help may also be necessary if the person is habitually in denial about drinking.

9. The Chatty Drunk

The Chatty Drunk becomes talkative, often striking up conversations with strangers or oversharing personal details.

Alcohol's relaxing effects can remove social inhibitions, making the Chatty Drunk feel comfortable engaging with others. While this can lead to enjoyable interactions and laughter, it can easily cross others’ personal boundaries.

In interactions with the Chatty Drunk, friends can enjoy the conversation while gently guiding them away from topics that are inappropriate for the situation or too personal. Encouraging mindful drinking and moderating their communication can help everyone maintain a positive and enjoyable social experience. 

10. The Sick Drunk

The Sick Drunk feels nauseous, dizzy, or throws up after drinking.

These unpleasant physical reactions can quickly take the fun out of an otherwise enjoyable time. The Sick Drunk may struggle to enjoy the social aspect of drinking due to their physical discomfort.

To avoid becoming a Sick Drunk, we should be mindful of our alcohol tolerance and know our limits. Staying hydrated and consuming food before drinking slows alcohol’s absorption into our bloodstream, decelerating our rate of intoxication. Additionally, if someone does become a Sick Drunk, make sure they receive the care and support they need to recover and stay safe. Some ginger ale and fresh air can help.

Types of Drunk People: The Takeaways

The way alcohol affects each of us will vary based on several factors: genetics, tolerance, age, weight, gender, physical health status, and mood prior to drinking. 

Additionally, we may not fit neatly into one specific category, and the same person might exhibit different behaviors on different occasions. The biggest takeaway here is to change the way alcohol shows up in our lives, whether that’s through cutting back or quitting. We may also need to seek professional help to overcome dependencies or work through the emotions that push us to drink in the first place. 

With awareness and the right support, we can choose the path to optimal well-being. Reframe can support you on this journey to becoming the strongest, most empowered version of yourself. 

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

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

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

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

Alcoholism — now often called alcohol use disorder (AUD) — is more than just enjoying an occasional drink at a party or during a dinner. It’s a medical condition characterized by an inability to stop or control alcohol use despite negative social, occupational, or health consequences. 

But is alcoholism hereditary (a genetic disease) or is it merely a lifestyle choice? Can alcoholism be inherited? And if so, what percentage of someone’s genetic background may contribute to alcohol dependency? Let’s look at scientific evidence and explore how our view of AUD evolved over the years.

A Brief History of Booze and Its Dark Side

Alcohol consumption is nothing new. Long before the days of beer pong, dive bars, and champagne and caviar soirées, our ancestors discovered its unique effects and made use of them — for better or worse. Originating as early as 7000 BC in ancient China, fermented beverages found their way into various cultures and rituals around the world. From its use in ancient religious ceremonies to its role as a traded commodity on global routes, alcohol left a distinct footprint on history. 

At the same time, its impact has always been a double-edged sword, bringing both social bonding and significant health and societal challenges.

• Ancient civilizations. Ancient Egyptians and Greeks documented the excessive consumption of alcohol and its detrimental effects. However, rather than labeling it as a disorder, it was considered a lack of self-control or a divine punishment.
• Middle Ages. The medieval period swung between extremes. While some embraced alcohol as a staple (sometimes it was safer than water!), others — especially the religious community — viewed excessive drinking as a moral failing or the work of dark forces.
• 19th century and the Temperance Movement. As society rapidly changed, so did views on alcohol. The Temperance Movement, which began in the United States and spread globally, called for ending alcohol consumption. Proponents of the movement, which culminated in the 1920-1933 Prohibition era in the U.S., believed alcohol was the root of society's evils, seeing it as a moral weakness rather than a medical issue.
• Early 20th century and the rise of psychiatry. With Sigmund Freud revolutionizing the world of psychoanalysis, the medical community began recognizing AUD as a condition that could be treated rather than as a moral failing. However, their methods — limited to hypnosis and early forms of therapy — were crude, still in their infancy.
• Late 20th century: a modern understanding. With scientific advancements, we began unraveling the intricacies of genetics, brain chemistry, and environmental factors in AUD, viewing it less as a personal failing and more as a complex interplay of factors that could be managed and treated.

AUD Today: A Holistic View

Today, our understanding of AUD as a multifaceted issue allows us to combine medical treatments with psychological therapies, community support, and personal strategies to address it. We now recognize genetics, lifestyle choices, and the neuroscience of habits as potential contributing factors. These understandings allow us to debunk the myths of AUD as moral or intellectual failings.

Let’s take a closer look at the symptoms of AUD the way scientists and physicians define it today. Next, we’ll look at what does — and doesn’t — contribute to its development.

Symptoms of AUD

When it comes to identifying the signs of AUD, some of the most obvious ones are changes in behavior and habits — something feels “off” and, gradually, the person we have known for years (and maybe that person is ourself!) seems to be morphing into a stranger.

• Loss of control. Repeated, unsuccessful efforts to reduce or control alcohol consumption are frequent signs of AUD.
• Neglecting responsibilities. It’s common to start missing commitments at work, at school, or at home due to drinking or its aftereffects.
• Decreased socialization. A person suffering from AUD starts canceling plans often or steps away from activities they once enjoyed.
• Continuous usage. Consuming alcohol — even in hazardous situations such as before driving — is another red flag.
• Time consumed. Spending a significant amount of time obtaining, using, or recovering from the effects of alcohol is a common sign.

Beyond the behavioral symptoms, there are physical signs of a problematic relationship with alcohol. These might not be as overt as some behavioral patterns, but they’re crucial to spot.

• Red or bloodshot eyes. Consistent alcohol consumption can lead to redness and bloodshot appearance in the eyes.
• Flushed skin or broken capillaries. Alcohol can cause blood vessels to dilate, leading to a flushed appearance, especially on the face.
• Weight gain or loss. Drastic changes in weight can result from increased caloric intake from alcohol or neglecting proper nutrition.
• Swollen or bloated appearance. Alcohol can cause inflammation and water retention, leading to puffiness, especially in the face and abdomen.
• Poor hygiene. Neglecting personal grooming and cleanliness can sometimes accompany chronic alcohol use.
• Hand tremors. Noticeable shaking or trembling of the hands, especially in the morning or when alcohol consumption is reduced.
• Stomach issues. Persistent nausea, vomiting, or other digestive problems are common signs.
• Frequent illness. A weakened immune system due to chronic drinking can make us more susceptible to infections and lead to longer recovery times.
• Bruising. Alcohol can thin the blood and lead to easy bruising, even with minor bumps.

Sometimes the presence of a few of these symptoms is coincidental: they aren’t necessarily an indication of AUD. But when they occur together and are accompanied by heavy or regular alcohol use, it’s an indication that we may be experiencing AUD.

The Causes of AUD: Is Alcoholism Genetic?

Now, let’s turn our attention to the main causes of AUD, which come down to a combination of genetic, environmental, and psychological factors.

The Genetic Connection

Why can some people enjoy a casual drink without spiraling while others can't seem to control their drinking habits? Genetics might be playing a role here. Can alcoholism be inherited and, if so, to what extent? A plethora of studies has shown that AUD does have a genetic component. For example, children of alcoholics are about four times more likely to develop alcoholism than the general population. However, at this point it’s impossible to quantify just how hereditary it is — there are simply too many variables at play in this complex behavioral trait.

Moreover, it’s crucial to keep in mind that genes are not destiny! Just because there's a history of alcoholism in the family doesn't mean you’re bound to have the same fate. Think of it as a nudge in a certain direction but not a predetermined path.

The Brain’s Role

Our brains are intricate machines, and alcohol can change the way they operate. Chronic alcohol consumption can alter the structure and function of some brain regions, leading to an increased risk of developing alcohol dependence. Once the brain gets accustomed to the presence of alcohol, it might crave it more, leading to a vicious cycle. Signs of alcohol dependence include:

• Increased tolerance: needing more and more alcohol to feel its effects or finding that the same amount has less effect than before.
• Withdrawal symptoms: experiencing nausea, sweating, shaking, and anxiety when not drinking.

Recognizing these changes is crucial — they can serve as vital wake-up calls, emphasizing the need for intervention or support.

Environment and Lifestyle

While genetics and brain chemistry play a role, environmental factors can be equally influential. Childhood experiences, peer pressure, trauma, and stress can all increase the risk of developing AUD.

Adopting a lifestyle in which drinking is a frequent activity due to societal norms or personal choices can contribute to the onset of AUD. Genes might load the gun, but environment and lifestyle choices can pull the trigger.

In particular, binge drinking — consuming an excessive amount of alcohol in a short period, typically with the intention of getting drunk — can quickly become a slippery slope on the path to developing AUD. For men, this means consuming five or more drinks within about two hours, and for women, it's four or more drinks within the same time frame.

Here are some key features of binge drinking:

• It's episodic, often occurring during weekends or special occasions.
• It doesn't necessarily involve a physical dependence on alcohol at the beginning but can eventually lead to it.
• It can lead to immediate consequences such as accidents, injuries, risky behavior, and alcohol poisoning.

While binge drinking doesn’t equate to alcoholism, it can be a gateway. Regular binge-drinking episodes increase the risk of developing an alcohol use disorder. Moreover, binge drinking can cause many of the same health issues and social problems as AUD, even if dependency hasn't developed.

The Habit Factor

Why is binge drinking — drinking in response to emotional cues — likely to lead to AUD? The answer has to do with the way our brain forms habits.

The brain loves habits. If you've ever tried to skip that morning coffee or switch up your evening routine, you know how powerful habits can be! Our brains are naturally wired to form habits as they help us function more efficiently. But what happens when the habits we form revolve around alcohol? 

When we repeat an action — such as drinking excessively or drowning our feelings in booze — frequently enough, our brains start automating that process, saving energy and effort. This is the foundation of habit formation. Neurologically speaking, the basal ganglia, a deep-seated brain region, plays a significant role here: the more we repeat an action, the more entrenched this neural pathway becomes.

The brain’s reward system makes habits neurologically “sticky.” When we drink, our brain releases “feel-good” neurotransmitters such as dopamine. If we repeatedly turn to alcohol as a source of relief or celebration, the brain begins to link the action (drinking) with the reward (feeling good), reinforcing the habit loop.

Over time, if we're not cautious, this habit loop can intensify. What might have started as an occasional drink after work can turn into a deeply ingrained routine. As we build tolerance, we might consume more alcohol to achieve the same "reward," further solidifying the habit. This consistent and increased consumption can lay the foundation for AUD.

Breaking the Cycle

Our brains are naturally prone to forming habits — but we're not at their mercy! Recognizing the habit factor in AUD is a crucial step in the journey towards healthier patterns and a brighter future.

Understanding the role of habits in AUD is empowering — it means that with the right strategies, we can rewire those ingrained neural pathways. While it's not an overnight process, consistent efforts like seeking support, creating new routines, and actively working to replace the alcohol habit with healthier alternatives can make a significant difference.

The Myth of Willpower

While the mechanics of AUD involve habits, which we can change, that doesn’t mean it’s always within our control, especially as it progresses.

It's a common misconception that those struggling with AUD merely lack willpower. In reality, once someone develops an addiction, mere willpower often isn’t enough. Chemical changes in the brain make it challenging to quit without support. Let's bust this myth once and for all and recognize AUD for what it is: a complex interplay of genetics, brain chemistry, and environment, which sometimes requires medical intervention to jumpstart the recovery process.

Taking Action: 7 Steps to a Healthier You

Ready to make some changes? Here’s a handy list to guide you:

• Knowledge is power. Understand that AUD isn't about a lack of self-control. Recognize the biological and environmental factors at play. This awareness can help reduce self-blame and inspire action.
• Seek support. Talk to someone you trust about your concerns — a friend, family member, or healthcare professional. Remember, it’s okay to lean on others when the going gets tough.
• Limit exposure. Avoid environments or situations where you might feel a strong urge to drink. For example, if you know certain social situations prompt you to drink more, consider finding alternative ways to socialize or enjoy yourself.
• Manage stress. Alcohol might have been a way to cope with stress. Find healthier alternatives like exercising, meditating, or engaging in hobbies.
• Set clear goals. Clearly define what you want. Whether it's cutting back on drinking or quitting entirely, a clear objective can help.
• Stay accountable. Share your goals with someone you trust. They can help you stay on track and offer encouragement when you need it most.
• Educate and advocate. Share what you've learned with others. You never know who might benefit from the information or feel inspired by your journey!

Summing Up

As we can see, AUD is a complex problem. While genetics can influence our predisposition, it's not the sole culprit. Environmental factors and individual choices also play pivotal roles. By understanding the complexities, we can approach AUD with empathy and science-backed strategies.

Remember, every journey begins with a single step, and you have the power to chart your own course!

Alcoholism — now often called alcohol use disorder (AUD) — is more than just enjoying an occasional drink at a party or during a dinner. It’s a medical condition characterized by an inability to stop or control alcohol use despite negative social, occupational, or health consequences. 

But is alcoholism hereditary (a genetic disease) or is it merely a lifestyle choice? Can alcoholism be inherited? And if so, what percentage of someone’s genetic background may contribute to alcohol dependency? Let’s look at scientific evidence and explore how our view of AUD evolved over the years.

A Brief History of Booze and Its Dark Side

Alcohol consumption is nothing new. Long before the days of beer pong, dive bars, and champagne and caviar soirées, our ancestors discovered its unique effects and made use of them — for better or worse. Originating as early as 7000 BC in ancient China, fermented beverages found their way into various cultures and rituals around the world. From its use in ancient religious ceremonies to its role as a traded commodity on global routes, alcohol left a distinct footprint on history. 

At the same time, its impact has always been a double-edged sword, bringing both social bonding and significant health and societal challenges.

• Ancient civilizations. Ancient Egyptians and Greeks documented the excessive consumption of alcohol and its detrimental effects. However, rather than labeling it as a disorder, it was considered a lack of self-control or a divine punishment.
• Middle Ages. The medieval period swung between extremes. While some embraced alcohol as a staple (sometimes it was safer than water!), others — especially the religious community — viewed excessive drinking as a moral failing or the work of dark forces.
• 19th century and the Temperance Movement. As society rapidly changed, so did views on alcohol. The Temperance Movement, which began in the United States and spread globally, called for ending alcohol consumption. Proponents of the movement, which culminated in the 1920-1933 Prohibition era in the U.S., believed alcohol was the root of society's evils, seeing it as a moral weakness rather than a medical issue.
• Early 20th century and the rise of psychiatry. With Sigmund Freud revolutionizing the world of psychoanalysis, the medical community began recognizing AUD as a condition that could be treated rather than as a moral failing. However, their methods — limited to hypnosis and early forms of therapy — were crude, still in their infancy.
• Late 20th century: a modern understanding. With scientific advancements, we began unraveling the intricacies of genetics, brain chemistry, and environmental factors in AUD, viewing it less as a personal failing and more as a complex interplay of factors that could be managed and treated.

AUD Today: A Holistic View

Today, our understanding of AUD as a multifaceted issue allows us to combine medical treatments with psychological therapies, community support, and personal strategies to address it. We now recognize genetics, lifestyle choices, and the neuroscience of habits as potential contributing factors. These understandings allow us to debunk the myths of AUD as moral or intellectual failings.

Let’s take a closer look at the symptoms of AUD the way scientists and physicians define it today. Next, we’ll look at what does — and doesn’t — contribute to its development.

Symptoms of AUD

When it comes to identifying the signs of AUD, some of the most obvious ones are changes in behavior and habits — something feels “off” and, gradually, the person we have known for years (and maybe that person is ourself!) seems to be morphing into a stranger.

• Loss of control. Repeated, unsuccessful efforts to reduce or control alcohol consumption are frequent signs of AUD.
• Neglecting responsibilities. It’s common to start missing commitments at work, at school, or at home due to drinking or its aftereffects.
• Decreased socialization. A person suffering from AUD starts canceling plans often or steps away from activities they once enjoyed.
• Continuous usage. Consuming alcohol — even in hazardous situations such as before driving — is another red flag.
• Time consumed. Spending a significant amount of time obtaining, using, or recovering from the effects of alcohol is a common sign.

Beyond the behavioral symptoms, there are physical signs of a problematic relationship with alcohol. These might not be as overt as some behavioral patterns, but they’re crucial to spot.

• Red or bloodshot eyes. Consistent alcohol consumption can lead to redness and bloodshot appearance in the eyes.
• Flushed skin or broken capillaries. Alcohol can cause blood vessels to dilate, leading to a flushed appearance, especially on the face.
• Weight gain or loss. Drastic changes in weight can result from increased caloric intake from alcohol or neglecting proper nutrition.
• Swollen or bloated appearance. Alcohol can cause inflammation and water retention, leading to puffiness, especially in the face and abdomen.
• Poor hygiene. Neglecting personal grooming and cleanliness can sometimes accompany chronic alcohol use.
• Hand tremors. Noticeable shaking or trembling of the hands, especially in the morning or when alcohol consumption is reduced.
• Stomach issues. Persistent nausea, vomiting, or other digestive problems are common signs.
• Frequent illness. A weakened immune system due to chronic drinking can make us more susceptible to infections and lead to longer recovery times.
• Bruising. Alcohol can thin the blood and lead to easy bruising, even with minor bumps.

Sometimes the presence of a few of these symptoms is coincidental: they aren’t necessarily an indication of AUD. But when they occur together and are accompanied by heavy or regular alcohol use, it’s an indication that we may be experiencing AUD.

The Causes of AUD: Is Alcoholism Genetic?

Now, let’s turn our attention to the main causes of AUD, which come down to a combination of genetic, environmental, and psychological factors.

The Genetic Connection

Why can some people enjoy a casual drink without spiraling while others can't seem to control their drinking habits? Genetics might be playing a role here. Can alcoholism be inherited and, if so, to what extent? A plethora of studies has shown that AUD does have a genetic component. For example, children of alcoholics are about four times more likely to develop alcoholism than the general population. However, at this point it’s impossible to quantify just how hereditary it is — there are simply too many variables at play in this complex behavioral trait.

Moreover, it’s crucial to keep in mind that genes are not destiny! Just because there's a history of alcoholism in the family doesn't mean you’re bound to have the same fate. Think of it as a nudge in a certain direction but not a predetermined path.

The Brain’s Role

Our brains are intricate machines, and alcohol can change the way they operate. Chronic alcohol consumption can alter the structure and function of some brain regions, leading to an increased risk of developing alcohol dependence. Once the brain gets accustomed to the presence of alcohol, it might crave it more, leading to a vicious cycle. Signs of alcohol dependence include:

• Increased tolerance: needing more and more alcohol to feel its effects or finding that the same amount has less effect than before.
• Withdrawal symptoms: experiencing nausea, sweating, shaking, and anxiety when not drinking.

Recognizing these changes is crucial — they can serve as vital wake-up calls, emphasizing the need for intervention or support.

Environment and Lifestyle

While genetics and brain chemistry play a role, environmental factors can be equally influential. Childhood experiences, peer pressure, trauma, and stress can all increase the risk of developing AUD.

Adopting a lifestyle in which drinking is a frequent activity due to societal norms or personal choices can contribute to the onset of AUD. Genes might load the gun, but environment and lifestyle choices can pull the trigger.

In particular, binge drinking — consuming an excessive amount of alcohol in a short period, typically with the intention of getting drunk — can quickly become a slippery slope on the path to developing AUD. For men, this means consuming five or more drinks within about two hours, and for women, it's four or more drinks within the same time frame.

Here are some key features of binge drinking:

• It's episodic, often occurring during weekends or special occasions.
• It doesn't necessarily involve a physical dependence on alcohol at the beginning but can eventually lead to it.
• It can lead to immediate consequences such as accidents, injuries, risky behavior, and alcohol poisoning.

While binge drinking doesn’t equate to alcoholism, it can be a gateway. Regular binge-drinking episodes increase the risk of developing an alcohol use disorder. Moreover, binge drinking can cause many of the same health issues and social problems as AUD, even if dependency hasn't developed.

The Habit Factor

Why is binge drinking — drinking in response to emotional cues — likely to lead to AUD? The answer has to do with the way our brain forms habits.

The brain loves habits. If you've ever tried to skip that morning coffee or switch up your evening routine, you know how powerful habits can be! Our brains are naturally wired to form habits as they help us function more efficiently. But what happens when the habits we form revolve around alcohol? 

When we repeat an action — such as drinking excessively or drowning our feelings in booze — frequently enough, our brains start automating that process, saving energy and effort. This is the foundation of habit formation. Neurologically speaking, the basal ganglia, a deep-seated brain region, plays a significant role here: the more we repeat an action, the more entrenched this neural pathway becomes.

The brain’s reward system makes habits neurologically “sticky.” When we drink, our brain releases “feel-good” neurotransmitters such as dopamine. If we repeatedly turn to alcohol as a source of relief or celebration, the brain begins to link the action (drinking) with the reward (feeling good), reinforcing the habit loop.

Over time, if we're not cautious, this habit loop can intensify. What might have started as an occasional drink after work can turn into a deeply ingrained routine. As we build tolerance, we might consume more alcohol to achieve the same "reward," further solidifying the habit. This consistent and increased consumption can lay the foundation for AUD.

Breaking the Cycle

Our brains are naturally prone to forming habits — but we're not at their mercy! Recognizing the habit factor in AUD is a crucial step in the journey towards healthier patterns and a brighter future.

Understanding the role of habits in AUD is empowering — it means that with the right strategies, we can rewire those ingrained neural pathways. While it's not an overnight process, consistent efforts like seeking support, creating new routines, and actively working to replace the alcohol habit with healthier alternatives can make a significant difference.

The Myth of Willpower

While the mechanics of AUD involve habits, which we can change, that doesn’t mean it’s always within our control, especially as it progresses.

It's a common misconception that those struggling with AUD merely lack willpower. In reality, once someone develops an addiction, mere willpower often isn’t enough. Chemical changes in the brain make it challenging to quit without support. Let's bust this myth once and for all and recognize AUD for what it is: a complex interplay of genetics, brain chemistry, and environment, which sometimes requires medical intervention to jumpstart the recovery process.

Taking Action: 7 Steps to a Healthier You

Ready to make some changes? Here’s a handy list to guide you:

• Knowledge is power. Understand that AUD isn't about a lack of self-control. Recognize the biological and environmental factors at play. This awareness can help reduce self-blame and inspire action.
• Seek support. Talk to someone you trust about your concerns — a friend, family member, or healthcare professional. Remember, it’s okay to lean on others when the going gets tough.
• Limit exposure. Avoid environments or situations where you might feel a strong urge to drink. For example, if you know certain social situations prompt you to drink more, consider finding alternative ways to socialize or enjoy yourself.
• Manage stress. Alcohol might have been a way to cope with stress. Find healthier alternatives like exercising, meditating, or engaging in hobbies.
• Set clear goals. Clearly define what you want. Whether it's cutting back on drinking or quitting entirely, a clear objective can help.
• Stay accountable. Share your goals with someone you trust. They can help you stay on track and offer encouragement when you need it most.
• Educate and advocate. Share what you've learned with others. You never know who might benefit from the information or feel inspired by your journey!

Summing Up

As we can see, AUD is a complex problem. While genetics can influence our predisposition, it's not the sole culprit. Environmental factors and individual choices also play pivotal roles. By understanding the complexities, we can approach AUD with empathy and science-backed strategies.

Remember, every journey begins with a single step, and you have the power to chart your own course!

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

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

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

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

Meet Derek. After years of battling alcohol dependency, he finally took the brave step to quit drinking. His spirits were high, he started attending support groups, and his alcohol-free days started piling up. But after a few months, he realized he'd been consuming an alarming amount of sugary snacks — glazed doughnuts for breakfast, M&M’s in his desk drawer, a Java Chip Frappuccino every day on his way home. It seemed he'd swapped one compulsion for another. 

What gives? In the scientific community, this phenomenon is known as transfer addiction. And while finding yourself becoming an “addiction polyglot” is fairly common — and even makes sense neurologically — rest assured, there’s a way out!

The Brain’s Adaptability: A Double-Edged Sword

A transfer addiction occurs when someone gives up one addiction only to replace it with another. It might seem puzzling, but there's science behind it.

The brain loves rewards. Certain substances — alcohol, nicotine, and even sugar — as well as behaviors such as gambling or excessive shopping trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. 

The human brain is remarkable in its ability to adapt. But this plasticity can sometimes be a double-edged sword in the realm of addictions. When the brain gets used to receiving regular dopamine surges from alcohol, it starts to expect them. Take away the alcohol, and the brain doesn't just shrug and move on — it looks for an alternative source.

Stuck in Lizard Mode

This isn't to say the brain is working against us! It's merely trying to reach a state it considers "normal," even if that state was influenced by external substances. In fact, it’s wired to do so by evolution. The dopamine-driven reward system in our brain evolved as a survival mechanism that nudges us toward behaviors (such as finding food or looking for a romantic partner) that ensure our survival as a species.

The problem happens when this system gets hijacked by a substance or behavior that isn’t actually helpful or necessary. However, because the reward system is part of the more primitive, automatic part of the brain — also known as the “lizard brain” — it doesn’t always “listen” to the rational prefrontal cortex. The result? It acts as if the substance or behavior is necessary for our survival.

The “Addictive Personality” Myth

This is also why the common concept of an “addictive personality” is a potentially dangerous oversimplification. ​​We've all heard the term thrown around in casual conversations — it's the idea that some people are just naturally predisposed to become addicted to substances or behaviors. But is there any truth behind it? Let's debunk a common misconception and understand the real science of why people might switch addictions.

First off, the concept of an "addictive personality" is largely unsupported by current scientific research. Sure, some personality traits might make some people more susceptible to certain addictive behaviors, but there’s no universal genetic formula behind it — if there was, we would have already found it a long time ago. 

Labeling someone with an "addictive personality" might even create a self-fulfilling prophecy, leading someone to believe they're doomed to addiction due to their inherent nature. Talk about counterproductive!

Instead, the phenomenon of switching from one addiction to another comes down to the natural way our brain processes pleasure, reward, and stress. We all have an “inner lizard,” and when we accidentally “train” it to get accustomed to swift dopamine hits on demand, it doesn’t just go quiet when we suddenly quit. As a result, we might find ourselves swapping one addiction for another, not because we have an "addictive personality", but because our brain is naturally (albeit unfortunately) looking for other ways to fulfill its instinctual cravings and feel good.

The Biggest Culprit: Allen Carr’s “Big Monster” Concept

A helpful way to understand this situation comes from addiction specialist Allen Carr’s Easy Way To Stop Smoking — a method that applies to all addictions. Carr describes addiction as two monsters: the “big monster” and the “little monster.” While the "little monster" represents our physical cravings for a substance or behavior, it's the "big monster" that plays the more insidious role, dwelling in our minds and feeding us illusions.

This "big monster" cleverly convinces us that a particular substance or behavior (the "little monster") isn’t just a habit, but rather an essential component of our lives. It constantly tells us that we need this substance to cope, to celebrate, to socialize, or even just to get through the day. The "big monster" masterfully frames the "little monster" as a genuine pleasure or crutch.

But here's the plot twist: that perceived pleasure or relief is a grand illusion. Why? Because the "pleasure" isn’t derived from genuine joy or satisfaction. Instead, it's merely the temporary relief from the discomfort created by the absence of the substance or behavior. In Carr’s description, it's like wearing tight shoes just for the relief of taking them off. The "big monster" has us chasing a cycle where the "relief" and "pleasure" are merely short breaks from the discomfort it creates in the first place.

Goodbye, Monsters!

By understanding how this process works, we can see that the real battle isn't against the fleeting physical cravings of the "little monster," but against the deceptive tactics of the "big monster" in our minds. Recognizing this illusion strips the "big monster" of its power, allowing us to challenge and change our core beliefs about addiction. 

With this knowledge, we can debunk the myths surrounding our dependencies and face them head-on, all with a confident, "I see through your games, big monster!" attitude — one that often leads to a permanent shift in perspective as seeking pleasure or relief from external sources turns into something that simply doesn’t look appealing anymore.

Other Factors That Contribute to Transfer Addictions

While the illusion that we need an external source of pleasure or relief is the main culprit, other factors can influence our individual journeys with leaving addictions behind. Here are some of them:

• Unresolved emotional issues. Sometimes — though by no means every time — the root of addiction isn't just the substance or activity but underlying emotional or psychological issues. If these remain unaddressed, even after quitting alcohol, the risk of latching onto a new addictive behavior remains high.
• Environmental triggers. Sometimes, the environment or certain routines can act as triggers. For instance, if someone used to drink alcohol while watching TV, they might now find themselves overeating during their favorite shows.
• Inadequate support system. Without a strong support system, it's easy to fall into new, potentially harmful routines after quitting alcohol.

Awareness Is the Key

It's essential to understand that transfer addictions don't signify a failure in our journey. Instead, it's a sign that the journey isn't over yet. Being aware of the possibility of transfer addictions can make us more vigilant and better prepared to deal with them.

Types of Transfer Addictions

As we discuss transfer addictions, it becomes evident that the realm of possible substitutions is vast. It's essential to understand them to be better equipped and informed. Here's a guide to some common types of transfer addictions and the science behind them.

1. Substance-Based Transfer Addictions

• Examples: Switching from alcohol to nicotine, marijuana, or a different substance.
• The Science: When a person quits one substance, their brain may still crave the chemical rush it was accustomed to. Different substances can stimulate similar neurotransmitters, making it tempting to replace one addiction with another that offers a comparable chemical reward.

2. Food and Eating Disorders

• Examples: Overeating, bulimia, or anorexia.
• The Science: Food, especially sugar and high-fat foods, can trigger dopamine release. If the brain misses the dopamine highs provided by a previous addiction, it might gravitate toward behaviors or foods that can recreate this feeling.

3. Compulsive Behaviors

• Examples: Gambling, shopping, or obsessive internet use.
• The Science: These behaviors can stimulate the brain's reward system in ways similar to substance abuse. The anticipation of a reward, like the thrill before a potential gambling win, releases dopamine, creating a cycle that drives us to repeatedly seek out the same behavior to experience the rush.

4. Relationship or Love Addiction

• Examples: Jumping from one intense romantic relationship to another or consistently seeking validation through relationships.
• The Science: Human connections and romantic engagements can activate the brain's reward circuits, releasing oxytocin (often referred to as the "love hormone"). When someone is vulnerable from giving up an addiction, they might unconsciously seek out relationships as a new source of emotional highs.

5. Exercise Addiction

• Examples: Overtraining, consistently pushing beyond limits, or feeling extreme anxiety when missing a workout.
• The Science: Physical activity naturally releases endorphins, neurotransmitters that act as painkillers and mood elevators. While exercise in moderation is beneficial, continuously seeking that endorphin rush can lead to an unhealthy obsession.

6. Work Addiction

• Examples: Consistently working long hours, neglecting personal and familial responsibilities in favor of work, or feeling restless when not working.
• The Science: Achieving goals and receiving praise at work can lead to dopamine release. For some, this can become a new avenue of seeking frequent dopamine-driven validations, especially if they've recently given up a different addiction.

Understanding these transfer addictions from a scientific viewpoint helps demystify them. Recognizing their root causes and patterns allows for a proactive approach to recovery, ensuring that one addiction isn't merely replaced by another. Knowledge is, after all, a significant step toward empowerment and well-being!

Taking Action: 7 Steps To Counter Transfer Addictions

• Spot the signs early. Pay attention to new habits or cravings. Are you suddenly indulging in sweets more often? Spending too much time online? Recognizing these shifts early can help you take proactive measures.
• Seek therapy. A professional can provide tools and insights to navigate and understand any underlying emotional issues, significantly reducing the risk of transfer addictions.
• Engage in healthy activities. Incorporate exercise, meditation, and hobbies into your routine. These provide dopamine in a healthier way.
• Stay connected. Ensure you're surrounded by a supportive community, including friends, family, or a support group. They can provide the encouragement and perspective you need.
• Re-evaluate your environment. Modify any triggers in your environment. If TV time is a drinking trigger, maybe consider taking up reading or another activity during that time.
• Embrace patience and kindness. Understand that recovery is a journey. There will be ups and downs. Celebrate your successes, no matter how small, and be patient with yourself during challenging times.

Stay Informed

The more you know about transfer addictions, the better equipped you'll be to face them. Read, attend workshops, or join online forums. These books discuss transfer addictions while emphasizing the brain-based mechanism behind them and giving practical advice about breaking free:

• Never Enough: The Neuroscience and Experience of Addiction by Judith Grisel delves into the science behind addiction. The book provides a firsthand account of the insidious nature of addiction, while unraveling the neuroscience that underpins it.
• The Unbroken Brain: A Revolutionary New Way of Understanding Addiction by Maia Szalavitz challenges the traditional ways we think about addiction. Rather than viewing it as a disease or moral failing, Szalavitz posits that it's a learning disorder. Drawing from her own experiences with addiction and from extensive research, the book offers a fresh perspective on addiction treatment and policy.
• Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke discusses the pervasive cycle of pleasure and pain in our modern world of abundance. Highlighting the brain's dopamine system as central to our drive for pleasure, the book sheds light on how overindulgence in anything — drugs, food, technology — can turn into compulsive behaviors akin to addiction.
• In the Realm of Hungry Ghosts: Close Encounters With Addiction by Gabor Maté provides deep insights into the nature of addictive behaviors.
• Rewired: A Bold New Approach to Addiction and Recovery by Erica Spiegelman offers a transformative plan for those in recovery from addiction or seeking a better understanding of the addiction process. Rather than focusing solely on abstention, Rewired encourages readers to reprogram their brains, habits, and lifestyles for more fulfilling lives. 
• The Easy Way To Stop Smoking by Allen Carr is a groundbreaking guide designed to help smokers quit without relying on willpower. Using his unique method focused on understanding the psychological triggers behind the addiction, Carr aims to remove the desire to smoke altogether. The book dispels common misconceptions and fears around quitting and offers a fresh perspective that has helped millions break free from the tobacco trap without deprivation or suffering from withdrawal symptoms.
• The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit by Amy Johnson emphasizes understanding our thought patterns and the innate wisdom of our minds. The book posits that true change doesn't come from fighting habits; it comes from understanding the mechanisms behind them. Through relatable anecdotes, practical advice, and transformative insights, Johnson guides readers to lasting change without the struggle typically associated with breaking habits.

A Life Beyond Addiction

While quitting alcohol is a commendable step towards a healthier life, it's vital to remain vigilant against transfer addictions. By understanding the science and arming ourselves with the right tools, we can navigate this journey with confidence!

As writer Sherman Alexie observes, “There are all kinds of addicts, I guess. We all have pain. And we all look for ways to make the pain go away.” However, in the words of Gabor Maté, “The attempt to escape from pain, is what creates more pain.” These observations sum up the nature of the mechanism behind addictions — as well as the type of trap they become when we get caught up in them. The great news, however, is that we can absolutely find our way out again and emerge stronger and more resilient than before!

Meet Derek. After years of battling alcohol dependency, he finally took the brave step to quit drinking. His spirits were high, he started attending support groups, and his alcohol-free days started piling up. But after a few months, he realized he'd been consuming an alarming amount of sugary snacks — glazed doughnuts for breakfast, M&M’s in his desk drawer, a Java Chip Frappuccino every day on his way home. It seemed he'd swapped one compulsion for another. 

What gives? In the scientific community, this phenomenon is known as transfer addiction. And while finding yourself becoming an “addiction polyglot” is fairly common — and even makes sense neurologically — rest assured, there’s a way out!

The Brain’s Adaptability: A Double-Edged Sword

A transfer addiction occurs when someone gives up one addiction only to replace it with another. It might seem puzzling, but there's science behind it.

The brain loves rewards. Certain substances — alcohol, nicotine, and even sugar — as well as behaviors such as gambling or excessive shopping trigger the release of dopamine, a neurotransmitter associated with pleasure and reward. 

The human brain is remarkable in its ability to adapt. But this plasticity can sometimes be a double-edged sword in the realm of addictions. When the brain gets used to receiving regular dopamine surges from alcohol, it starts to expect them. Take away the alcohol, and the brain doesn't just shrug and move on — it looks for an alternative source.

Stuck in Lizard Mode

This isn't to say the brain is working against us! It's merely trying to reach a state it considers "normal," even if that state was influenced by external substances. In fact, it’s wired to do so by evolution. The dopamine-driven reward system in our brain evolved as a survival mechanism that nudges us toward behaviors (such as finding food or looking for a romantic partner) that ensure our survival as a species.

The problem happens when this system gets hijacked by a substance or behavior that isn’t actually helpful or necessary. However, because the reward system is part of the more primitive, automatic part of the brain — also known as the “lizard brain” — it doesn’t always “listen” to the rational prefrontal cortex. The result? It acts as if the substance or behavior is necessary for our survival.

The “Addictive Personality” Myth

This is also why the common concept of an “addictive personality” is a potentially dangerous oversimplification. ​​We've all heard the term thrown around in casual conversations — it's the idea that some people are just naturally predisposed to become addicted to substances or behaviors. But is there any truth behind it? Let's debunk a common misconception and understand the real science of why people might switch addictions.

First off, the concept of an "addictive personality" is largely unsupported by current scientific research. Sure, some personality traits might make some people more susceptible to certain addictive behaviors, but there’s no universal genetic formula behind it — if there was, we would have already found it a long time ago. 

Labeling someone with an "addictive personality" might even create a self-fulfilling prophecy, leading someone to believe they're doomed to addiction due to their inherent nature. Talk about counterproductive!

Instead, the phenomenon of switching from one addiction to another comes down to the natural way our brain processes pleasure, reward, and stress. We all have an “inner lizard,” and when we accidentally “train” it to get accustomed to swift dopamine hits on demand, it doesn’t just go quiet when we suddenly quit. As a result, we might find ourselves swapping one addiction for another, not because we have an "addictive personality", but because our brain is naturally (albeit unfortunately) looking for other ways to fulfill its instinctual cravings and feel good.

The Biggest Culprit: Allen Carr’s “Big Monster” Concept

A helpful way to understand this situation comes from addiction specialist Allen Carr’s Easy Way To Stop Smoking — a method that applies to all addictions. Carr describes addiction as two monsters: the “big monster” and the “little monster.” While the "little monster" represents our physical cravings for a substance or behavior, it's the "big monster" that plays the more insidious role, dwelling in our minds and feeding us illusions.

This "big monster" cleverly convinces us that a particular substance or behavior (the "little monster") isn’t just a habit, but rather an essential component of our lives. It constantly tells us that we need this substance to cope, to celebrate, to socialize, or even just to get through the day. The "big monster" masterfully frames the "little monster" as a genuine pleasure or crutch.

But here's the plot twist: that perceived pleasure or relief is a grand illusion. Why? Because the "pleasure" isn’t derived from genuine joy or satisfaction. Instead, it's merely the temporary relief from the discomfort created by the absence of the substance or behavior. In Carr’s description, it's like wearing tight shoes just for the relief of taking them off. The "big monster" has us chasing a cycle where the "relief" and "pleasure" are merely short breaks from the discomfort it creates in the first place.

Goodbye, Monsters!

By understanding how this process works, we can see that the real battle isn't against the fleeting physical cravings of the "little monster," but against the deceptive tactics of the "big monster" in our minds. Recognizing this illusion strips the "big monster" of its power, allowing us to challenge and change our core beliefs about addiction. 

With this knowledge, we can debunk the myths surrounding our dependencies and face them head-on, all with a confident, "I see through your games, big monster!" attitude — one that often leads to a permanent shift in perspective as seeking pleasure or relief from external sources turns into something that simply doesn’t look appealing anymore.

Other Factors That Contribute to Transfer Addictions

While the illusion that we need an external source of pleasure or relief is the main culprit, other factors can influence our individual journeys with leaving addictions behind. Here are some of them:

• Unresolved emotional issues. Sometimes — though by no means every time — the root of addiction isn't just the substance or activity but underlying emotional or psychological issues. If these remain unaddressed, even after quitting alcohol, the risk of latching onto a new addictive behavior remains high.
• Environmental triggers. Sometimes, the environment or certain routines can act as triggers. For instance, if someone used to drink alcohol while watching TV, they might now find themselves overeating during their favorite shows.
• Inadequate support system. Without a strong support system, it's easy to fall into new, potentially harmful routines after quitting alcohol.

Awareness Is the Key

It's essential to understand that transfer addictions don't signify a failure in our journey. Instead, it's a sign that the journey isn't over yet. Being aware of the possibility of transfer addictions can make us more vigilant and better prepared to deal with them.

Types of Transfer Addictions

As we discuss transfer addictions, it becomes evident that the realm of possible substitutions is vast. It's essential to understand them to be better equipped and informed. Here's a guide to some common types of transfer addictions and the science behind them.

1. Substance-Based Transfer Addictions

• Examples: Switching from alcohol to nicotine, marijuana, or a different substance.
• The Science: When a person quits one substance, their brain may still crave the chemical rush it was accustomed to. Different substances can stimulate similar neurotransmitters, making it tempting to replace one addiction with another that offers a comparable chemical reward.

2. Food and Eating Disorders

• Examples: Overeating, bulimia, or anorexia.
• The Science: Food, especially sugar and high-fat foods, can trigger dopamine release. If the brain misses the dopamine highs provided by a previous addiction, it might gravitate toward behaviors or foods that can recreate this feeling.

3. Compulsive Behaviors

• Examples: Gambling, shopping, or obsessive internet use.
• The Science: These behaviors can stimulate the brain's reward system in ways similar to substance abuse. The anticipation of a reward, like the thrill before a potential gambling win, releases dopamine, creating a cycle that drives us to repeatedly seek out the same behavior to experience the rush.

4. Relationship or Love Addiction

• Examples: Jumping from one intense romantic relationship to another or consistently seeking validation through relationships.
• The Science: Human connections and romantic engagements can activate the brain's reward circuits, releasing oxytocin (often referred to as the "love hormone"). When someone is vulnerable from giving up an addiction, they might unconsciously seek out relationships as a new source of emotional highs.

5. Exercise Addiction

• Examples: Overtraining, consistently pushing beyond limits, or feeling extreme anxiety when missing a workout.
• The Science: Physical activity naturally releases endorphins, neurotransmitters that act as painkillers and mood elevators. While exercise in moderation is beneficial, continuously seeking that endorphin rush can lead to an unhealthy obsession.

6. Work Addiction

• Examples: Consistently working long hours, neglecting personal and familial responsibilities in favor of work, or feeling restless when not working.
• The Science: Achieving goals and receiving praise at work can lead to dopamine release. For some, this can become a new avenue of seeking frequent dopamine-driven validations, especially if they've recently given up a different addiction.

Understanding these transfer addictions from a scientific viewpoint helps demystify them. Recognizing their root causes and patterns allows for a proactive approach to recovery, ensuring that one addiction isn't merely replaced by another. Knowledge is, after all, a significant step toward empowerment and well-being!

Taking Action: 7 Steps To Counter Transfer Addictions

• Spot the signs early. Pay attention to new habits or cravings. Are you suddenly indulging in sweets more often? Spending too much time online? Recognizing these shifts early can help you take proactive measures.
• Seek therapy. A professional can provide tools and insights to navigate and understand any underlying emotional issues, significantly reducing the risk of transfer addictions.
• Engage in healthy activities. Incorporate exercise, meditation, and hobbies into your routine. These provide dopamine in a healthier way.
• Stay connected. Ensure you're surrounded by a supportive community, including friends, family, or a support group. They can provide the encouragement and perspective you need.
• Re-evaluate your environment. Modify any triggers in your environment. If TV time is a drinking trigger, maybe consider taking up reading or another activity during that time.
• Embrace patience and kindness. Understand that recovery is a journey. There will be ups and downs. Celebrate your successes, no matter how small, and be patient with yourself during challenging times.

Stay Informed

The more you know about transfer addictions, the better equipped you'll be to face them. Read, attend workshops, or join online forums. These books discuss transfer addictions while emphasizing the brain-based mechanism behind them and giving practical advice about breaking free:

• Never Enough: The Neuroscience and Experience of Addiction by Judith Grisel delves into the science behind addiction. The book provides a firsthand account of the insidious nature of addiction, while unraveling the neuroscience that underpins it.
• The Unbroken Brain: A Revolutionary New Way of Understanding Addiction by Maia Szalavitz challenges the traditional ways we think about addiction. Rather than viewing it as a disease or moral failing, Szalavitz posits that it's a learning disorder. Drawing from her own experiences with addiction and from extensive research, the book offers a fresh perspective on addiction treatment and policy.
• Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke discusses the pervasive cycle of pleasure and pain in our modern world of abundance. Highlighting the brain's dopamine system as central to our drive for pleasure, the book sheds light on how overindulgence in anything — drugs, food, technology — can turn into compulsive behaviors akin to addiction.
• In the Realm of Hungry Ghosts: Close Encounters With Addiction by Gabor Maté provides deep insights into the nature of addictive behaviors.
• Rewired: A Bold New Approach to Addiction and Recovery by Erica Spiegelman offers a transformative plan for those in recovery from addiction or seeking a better understanding of the addiction process. Rather than focusing solely on abstention, Rewired encourages readers to reprogram their brains, habits, and lifestyles for more fulfilling lives. 
• The Easy Way To Stop Smoking by Allen Carr is a groundbreaking guide designed to help smokers quit without relying on willpower. Using his unique method focused on understanding the psychological triggers behind the addiction, Carr aims to remove the desire to smoke altogether. The book dispels common misconceptions and fears around quitting and offers a fresh perspective that has helped millions break free from the tobacco trap without deprivation or suffering from withdrawal symptoms.
• The Little Book of Big Change: The No-Willpower Approach to Breaking Any Habit by Amy Johnson emphasizes understanding our thought patterns and the innate wisdom of our minds. The book posits that true change doesn't come from fighting habits; it comes from understanding the mechanisms behind them. Through relatable anecdotes, practical advice, and transformative insights, Johnson guides readers to lasting change without the struggle typically associated with breaking habits.

A Life Beyond Addiction

While quitting alcohol is a commendable step towards a healthier life, it's vital to remain vigilant against transfer addictions. By understanding the science and arming ourselves with the right tools, we can navigate this journey with confidence!

As writer Sherman Alexie observes, “There are all kinds of addicts, I guess. We all have pain. And we all look for ways to make the pain go away.” However, in the words of Gabor Maté, “The attempt to escape from pain, is what creates more pain.” These observations sum up the nature of the mechanism behind addictions — as well as the type of trap they become when we get caught up in them. The great news, however, is that we can absolutely find our way out again and emerge stronger and more resilient than before!

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

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

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

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

It's Friday evening, and the workweek is finally done. You and your friends are gathered in a cozy apartment. Music plays softly in the background. The topic of conversation floats from the latest streaming shows to weekend plans. The host takes drink orders: craft beer, a fancy cocktail, a glass of good old bourbon. But someone’s got a question. A good one, actually: “What does that ‘proof’ number on the alcohol bottle really mean?" For example, what’s the difference between 100 proof alcohol, 80 proof alcohol, or 40 alcohol? And what about the difference between proof vs. ABV (alcohol by volume)? No one in the group really knows. It has something to do with the percentage of alcohol — but what?

What does proof mean in alcohol? Let's explore and learn how this knowledge can help us make healthier choices.

What Does “Proof” Mean?

The term “proof” has been around for centuries. We can consider it evidence (or proof!) of people’s constant desire for standardization, a desire to know just what we’re ingesting.

In the United States, the term "proof" dates back to the 18th century when sailors received rations of rum. To ensure they weren't being cheated with diluted booze, they mixed it with gunpowder — and lit it! If the mixture burned steadily, it was considered "proof" that the rum wasn't watered down.

Fascinatingly, the same desire for standardization drives us today, albeit with far more scientific precision. Now, in the U.S., proofing is typically done using highly accurate hydrometers, which measure liquid’s specific gravity, thereby determining its alcohol content. This scientific approach has moved us far beyond the days of lighting liquids on fire, offering an exact measurement that is widely accepted.

Proof vs. ABV

In the U.S., alcohol proof is calculated by doubling the ABV, making it a fairly straightforward conversion. To put it in practical terms, if someone is drinking a 90-proof bourbon, they're consuming a liquid that is 45% alcohol by volume. The higher the proof, the more alcohol the beverage contains — and the more potent it is.

Contrast this with the UK and other parts of Europe, where the proof system relies on a combination of specific gravity measurements and a mathematical formula involving the ABV. While the American system is linear, the European method can be more complex. Both systems, however, aim for the same goal: to provide consumers with a reliable standard.

Why Is Understanding “Alcohol Proof” Important?

Alcohol affects the body's organs, particularly the liver and brain. The higher the proof, the more strenuous the metabolic load on the liver. High-proof drinks are also absorbed into the bloodstream more quickly, which leads to faster intoxication and impairment. That's something to consider when we’re planning to drive or engage in activities requiring fine motor skills or quick reflexes.

Moreover, proof serves as an indispensable guide for those trying to end or reduce their alcohol intake. People count calories, measure exercise, and monitor screen time; knowing the proof of a drink is an extension of this same desire for conscious living. It provides a clear metric for those of us who enjoy alcohol but want to do so responsibly. If our aim is mindful drinking, then knowing the proof isn't just interesting; it's imperative.

Armed with this understanding, the term "proof" transforms from a quaint historical tidbit into a vital piece of contemporary knowledge. It links past and present, demonstrating that the need to know what we put into our bodies is as relevant today as it was hundreds of years ago.

The Brain-Alcohol Connection

When it comes to understanding alcohol’s effects on the brain, the narrative often revolves around feelings of relaxation, lowered inhibitions, and sometimes, a state of euphoria. However, to fully grasp the dynamics involved, it's necessary to explore the intricate world of neurotransmitters, brain structures, and how different levels of alcohol — categorized by proof — play a role in this complex network.

How Alcohol Acts on Neurotransmitters

Alcohol's primary mechanism of action occurs at the microscopic level, where it influences neurotransmitters — chemical messengers that transmit signals between nerve cells. Specifically, alcohol enhances the effect of gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits brain activity. At the same time, it hampers the action of glutamate, a neurotransmitter that excites the brain. This dual action slows brain functions, contributing to the feelings of relaxation and calm.

The Role of Dopamine

Another neurotransmitter significantly affected by alcohol is dopamine. Known as the “feel-good hormone,” dopamine is released in greater quantities when alcohol is consumed. This surge in dopamine plays a pivotal role in the feelings of pleasure and reward, which is why consuming alcohol can be so enjoyable.

The Impact of Higher Proof Drinks

Some alcohol proof numbers are really up there. For example, there’s 100 proof alcohol (such as whiskey, which is often about 50% ABV) or 80 proof alcohol (such as vodka, which is about 40%). While it might seem tempting to go for higher proof drinks for a quicker or stronger “high,” the consequences are far from trivial. High-proof drinks introduce a greater concentration of alcohol into the bloodstream, affecting the brain more quickly and intensely. More alcohol interacting with neurotransmitters means the central nervous system is more profoundly depressed.

Cognitive Impairments and Delayed Reactions

Higher-proof alcohol leads to more significant impairments in cognitive functions, such as memory, attention, and problem-solving. It also delays reaction time, posing serious risks in situations that require immediate responses, such as driving. The frontal lobes, responsible for executive functions like planning and reasoning, become particularly compromised. This alteration can lead to poor judgment and risky behaviors, often resulting in regrets the next day.

The Lethal Risk of Alcohol Poisoning

One of the most acute dangers of higher-proof drinks is the risk of alcohol poisoning. When the level of alcohol in the blood becomes too high, it can depress vital centers of the brain that control breathing, heart rate, and body temperature. This can lead to unconsciousness, coma, and, in extreme cases, death.

A Closer Look at Moderation

In light of all this neurochemical activity, the term “moderation” takes on new importance. Consuming lower-proof alcohol can mitigate some of the risks and side effects associated with higher concentrations of alcohol. For example, lower-proof alcoholic beverages often lead to slower rates of intoxication, giving the liver more time to metabolize the alcohol and giving us time to recognize our level of intoxication.

The Influence of Proof on Decision-Making

Awareness of the proof of an alcoholic drink is not a casual sidebar in the decision-making process — it's front and center. Knowing how much alcohol is in a beverage can lead us to better decisions about how much to consume, what activities are safe, and when it might be necessary to seek alternate means of transportation.

The brain-alcohol connection has real-world applications that can lead to safer, more mindful drinking habits. Knowing high-proof drinks’ pronounced effects on both neurotransmitter activity and behavior lets us navigate social situations involving alcohol responsibly. It underscores the notion that in the world of alcohol, more is not better; it's often more dangerous.

Steps for Mindful Drinking

When it comes to the art of mindful drinking, there's more to it than simply "knowing when to say when." With a wealth of beverages available, each boasting varying proofs and flavors, a strategic approach can make all the difference. Here are seven ways to indulge more responsibly.

1. Decode the label: Knowledge is power, and when it comes to alcohol, it starts with understanding what's on the label. Almost every bottle of alcoholic beverage includes vital stats like alcohol by volume (ABV) and proof. These numbers aren't just for show; they provide critical information about the drink's potency. The higher the numbers, the stronger the drink. Reading and understanding the label is a crucial first step for those of us who want to know exactly what we’re consuming.
2. Set a limit: It's easy to lose track when drinks are flowing freely. To avoid this, set a drinking limit based on the proof of the chosen beverage. For reference, a standard drink in the United States equates to 14 grams of pure alcohol. In practice, this roughly translates to a 12-ounce beer with 5% ABV or 1.5 ounces of a spirit that is 40% ABV (or 80 proof). Sticking to these guidelines can keep social drinking from escalating into something more problematic.
3. Dilution is a solution: Who says a drink has to be strong to be enjoyable? Cocktails that incorporate non-alcoholic mixers like soda, fruit juice, or even a splash of tonic can be just as satisfying. The key benefit here is that these mixers dilute the alcohol, effectively reducing the overall alcohol content of the drink. It's a great way to enjoy a longer-lasting beverage without increasing alcohol consumption.
4. Pre-portion at parties: If the social calendar includes hosting responsibilities, consider pre-portioning drinks into pitchers or dispensers. Not only does this approach make serving easier, but it also helps control the amount of alcohol each guest consumes. Instead of free-pouring drinks, attendees can help themselves to a set amount, making it easier to keep track of their intake.
5. Choose quality over quantity: When the focus shifts from quantity to quality, the entire drinking experience elevates. Investing in higher-quality spirits or craft beers with intricate flavor profiles can make each sip a moment to savor. This perspective change can often result in consuming less, as the focus becomes about appreciating the drink rather than merely consuming it for its intoxicating effects.
6. Use a measuring tool: Accuracy matters, especially when pouring spirits or crafting cocktails at home. A jigger or a measuring cup can be a game-changer in this scenario. Eyeballing amounts can lead to unintentionally strong drinks, so using a measuring tool ensures adherence to the pre-set limits.
7. Opt for low-proof alternatives: The growing trend of “session” beers and lower-proof spirits opens up a world of choices for those of us who enjoy drinking socially but want to keep alcohol consumption to a minimum. These options pack in flavor without the high alcohol content, offering a way to indulge responsibly.

Final Thoughts

Understanding proof makes it much easier and safer to navigate the world of alcoholic beverages, and it adds a layer of sophistication and responsibility to social interactions involving drinking. It transforms every decision about what to drink and how much to drink into a calculated choice rather than a random selection. This approach extends the joy of social gatherings beyond mere moments of celebration to a broader framework of well-being and health. It's a lifestyle shift that prioritizes long-term enjoyment over short-lived euphoria.

This knowledge is particularly important in a culture where social drinking is often a norm. The true magic lies in participating in these customs while also being cognizant of their impacts — both immediate and long-term.

Awareness of proof can serve as a catalyst for mindfulness. When this awareness informs decision-making, the outcomes extend far beyond a lively evening. They seep into our quality of life, enriching each day that follows. So it's not just about making the most of a Friday night — it's also about making sure that the rest of the weekend, and life in general, can be lived to the fullest. The empowerment that comes from understanding proof isn't merely academic; it's a valuable life skill that contributes to our overall well-being.

It's Friday evening, and the workweek is finally done. You and your friends are gathered in a cozy apartment. Music plays softly in the background. The topic of conversation floats from the latest streaming shows to weekend plans. The host takes drink orders: craft beer, a fancy cocktail, a glass of good old bourbon. But someone’s got a question. A good one, actually: “What does that ‘proof’ number on the alcohol bottle really mean?" For example, what’s the difference between 100 proof alcohol, 80 proof alcohol, or 40 alcohol? And what about the difference between proof vs. ABV (alcohol by volume)? No one in the group really knows. It has something to do with the percentage of alcohol — but what?

What does proof mean in alcohol? Let's explore and learn how this knowledge can help us make healthier choices.

What Does “Proof” Mean?

The term “proof” has been around for centuries. We can consider it evidence (or proof!) of people’s constant desire for standardization, a desire to know just what we’re ingesting.

In the United States, the term "proof" dates back to the 18th century when sailors received rations of rum. To ensure they weren't being cheated with diluted booze, they mixed it with gunpowder — and lit it! If the mixture burned steadily, it was considered "proof" that the rum wasn't watered down.

Fascinatingly, the same desire for standardization drives us today, albeit with far more scientific precision. Now, in the U.S., proofing is typically done using highly accurate hydrometers, which measure liquid’s specific gravity, thereby determining its alcohol content. This scientific approach has moved us far beyond the days of lighting liquids on fire, offering an exact measurement that is widely accepted.

Proof vs. ABV

In the U.S., alcohol proof is calculated by doubling the ABV, making it a fairly straightforward conversion. To put it in practical terms, if someone is drinking a 90-proof bourbon, they're consuming a liquid that is 45% alcohol by volume. The higher the proof, the more alcohol the beverage contains — and the more potent it is.

Contrast this with the UK and other parts of Europe, where the proof system relies on a combination of specific gravity measurements and a mathematical formula involving the ABV. While the American system is linear, the European method can be more complex. Both systems, however, aim for the same goal: to provide consumers with a reliable standard.

Why Is Understanding “Alcohol Proof” Important?

Alcohol affects the body's organs, particularly the liver and brain. The higher the proof, the more strenuous the metabolic load on the liver. High-proof drinks are also absorbed into the bloodstream more quickly, which leads to faster intoxication and impairment. That's something to consider when we’re planning to drive or engage in activities requiring fine motor skills or quick reflexes.

Moreover, proof serves as an indispensable guide for those trying to end or reduce their alcohol intake. People count calories, measure exercise, and monitor screen time; knowing the proof of a drink is an extension of this same desire for conscious living. It provides a clear metric for those of us who enjoy alcohol but want to do so responsibly. If our aim is mindful drinking, then knowing the proof isn't just interesting; it's imperative.

Armed with this understanding, the term "proof" transforms from a quaint historical tidbit into a vital piece of contemporary knowledge. It links past and present, demonstrating that the need to know what we put into our bodies is as relevant today as it was hundreds of years ago.

The Brain-Alcohol Connection

When it comes to understanding alcohol’s effects on the brain, the narrative often revolves around feelings of relaxation, lowered inhibitions, and sometimes, a state of euphoria. However, to fully grasp the dynamics involved, it's necessary to explore the intricate world of neurotransmitters, brain structures, and how different levels of alcohol — categorized by proof — play a role in this complex network.

How Alcohol Acts on Neurotransmitters

Alcohol's primary mechanism of action occurs at the microscopic level, where it influences neurotransmitters — chemical messengers that transmit signals between nerve cells. Specifically, alcohol enhances the effect of gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits brain activity. At the same time, it hampers the action of glutamate, a neurotransmitter that excites the brain. This dual action slows brain functions, contributing to the feelings of relaxation and calm.

The Role of Dopamine

Another neurotransmitter significantly affected by alcohol is dopamine. Known as the “feel-good hormone,” dopamine is released in greater quantities when alcohol is consumed. This surge in dopamine plays a pivotal role in the feelings of pleasure and reward, which is why consuming alcohol can be so enjoyable.

The Impact of Higher Proof Drinks

Some alcohol proof numbers are really up there. For example, there’s 100 proof alcohol (such as whiskey, which is often about 50% ABV) or 80 proof alcohol (such as vodka, which is about 40%). While it might seem tempting to go for higher proof drinks for a quicker or stronger “high,” the consequences are far from trivial. High-proof drinks introduce a greater concentration of alcohol into the bloodstream, affecting the brain more quickly and intensely. More alcohol interacting with neurotransmitters means the central nervous system is more profoundly depressed.

Cognitive Impairments and Delayed Reactions

Higher-proof alcohol leads to more significant impairments in cognitive functions, such as memory, attention, and problem-solving. It also delays reaction time, posing serious risks in situations that require immediate responses, such as driving. The frontal lobes, responsible for executive functions like planning and reasoning, become particularly compromised. This alteration can lead to poor judgment and risky behaviors, often resulting in regrets the next day.

The Lethal Risk of Alcohol Poisoning

One of the most acute dangers of higher-proof drinks is the risk of alcohol poisoning. When the level of alcohol in the blood becomes too high, it can depress vital centers of the brain that control breathing, heart rate, and body temperature. This can lead to unconsciousness, coma, and, in extreme cases, death.

A Closer Look at Moderation

In light of all this neurochemical activity, the term “moderation” takes on new importance. Consuming lower-proof alcohol can mitigate some of the risks and side effects associated with higher concentrations of alcohol. For example, lower-proof alcoholic beverages often lead to slower rates of intoxication, giving the liver more time to metabolize the alcohol and giving us time to recognize our level of intoxication.

The Influence of Proof on Decision-Making

Awareness of the proof of an alcoholic drink is not a casual sidebar in the decision-making process — it's front and center. Knowing how much alcohol is in a beverage can lead us to better decisions about how much to consume, what activities are safe, and when it might be necessary to seek alternate means of transportation.

The brain-alcohol connection has real-world applications that can lead to safer, more mindful drinking habits. Knowing high-proof drinks’ pronounced effects on both neurotransmitter activity and behavior lets us navigate social situations involving alcohol responsibly. It underscores the notion that in the world of alcohol, more is not better; it's often more dangerous.

Steps for Mindful Drinking

When it comes to the art of mindful drinking, there's more to it than simply "knowing when to say when." With a wealth of beverages available, each boasting varying proofs and flavors, a strategic approach can make all the difference. Here are seven ways to indulge more responsibly.

1. Decode the label: Knowledge is power, and when it comes to alcohol, it starts with understanding what's on the label. Almost every bottle of alcoholic beverage includes vital stats like alcohol by volume (ABV) and proof. These numbers aren't just for show; they provide critical information about the drink's potency. The higher the numbers, the stronger the drink. Reading and understanding the label is a crucial first step for those of us who want to know exactly what we’re consuming.
2. Set a limit: It's easy to lose track when drinks are flowing freely. To avoid this, set a drinking limit based on the proof of the chosen beverage. For reference, a standard drink in the United States equates to 14 grams of pure alcohol. In practice, this roughly translates to a 12-ounce beer with 5% ABV or 1.5 ounces of a spirit that is 40% ABV (or 80 proof). Sticking to these guidelines can keep social drinking from escalating into something more problematic.
3. Dilution is a solution: Who says a drink has to be strong to be enjoyable? Cocktails that incorporate non-alcoholic mixers like soda, fruit juice, or even a splash of tonic can be just as satisfying. The key benefit here is that these mixers dilute the alcohol, effectively reducing the overall alcohol content of the drink. It's a great way to enjoy a longer-lasting beverage without increasing alcohol consumption.
4. Pre-portion at parties: If the social calendar includes hosting responsibilities, consider pre-portioning drinks into pitchers or dispensers. Not only does this approach make serving easier, but it also helps control the amount of alcohol each guest consumes. Instead of free-pouring drinks, attendees can help themselves to a set amount, making it easier to keep track of their intake.
5. Choose quality over quantity: When the focus shifts from quantity to quality, the entire drinking experience elevates. Investing in higher-quality spirits or craft beers with intricate flavor profiles can make each sip a moment to savor. This perspective change can often result in consuming less, as the focus becomes about appreciating the drink rather than merely consuming it for its intoxicating effects.
6. Use a measuring tool: Accuracy matters, especially when pouring spirits or crafting cocktails at home. A jigger or a measuring cup can be a game-changer in this scenario. Eyeballing amounts can lead to unintentionally strong drinks, so using a measuring tool ensures adherence to the pre-set limits.
7. Opt for low-proof alternatives: The growing trend of “session” beers and lower-proof spirits opens up a world of choices for those of us who enjoy drinking socially but want to keep alcohol consumption to a minimum. These options pack in flavor without the high alcohol content, offering a way to indulge responsibly.

Final Thoughts

Understanding proof makes it much easier and safer to navigate the world of alcoholic beverages, and it adds a layer of sophistication and responsibility to social interactions involving drinking. It transforms every decision about what to drink and how much to drink into a calculated choice rather than a random selection. This approach extends the joy of social gatherings beyond mere moments of celebration to a broader framework of well-being and health. It's a lifestyle shift that prioritizes long-term enjoyment over short-lived euphoria.

This knowledge is particularly important in a culture where social drinking is often a norm. The true magic lies in participating in these customs while also being cognizant of their impacts — both immediate and long-term.

Awareness of proof can serve as a catalyst for mindfulness. When this awareness informs decision-making, the outcomes extend far beyond a lively evening. They seep into our quality of life, enriching each day that follows. So it's not just about making the most of a Friday night — it's also about making sure that the rest of the weekend, and life in general, can be lived to the fullest. The empowerment that comes from understanding proof isn't merely academic; it's a valuable life skill that contributes to our overall well-being.

Ready to Face Life on Its Own Terms and Discover True Courage? 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 millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

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

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

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

“Liquid courage” is one of the most famous (albeit misleading) euphemisms for alcohol. At face value, it sounds great — who wouldn’t want to order “courage” on tap or uncork and pour it from a bottle purchased at a corner store? Like most things in life, however, if it sounds too good to be true, it probably is. 

And yet, the concept didn’t appear out of nowhere — booze does, indeed, lower our inhibitions and makes us more willing to do things we shy away from when sober. But what is liquid courage, exactly? And why does alcohol make you confident? Let’s dive into the neuroscience and psychology of alcohol’s influence on our brain and behavior to see the truth behind the boost of “bravery” alcohol allegedly gives us and the true meaning behind so-called liquid courage.

Where Does the Phrase “Liquid Courage” Come From?

This colloquial term captures how alcohol can lower inhibitions and anxiety, making us feel more confident and less fearful about taking risks or facing challenging situations.

At its core, “liquid courage” is all about the way alcohol affects the brain. Let’s take a closer look!

“Liquid Courage” and the Brain on Booze

When alcohol enters our system, it interacts with our brain's neurotransmitters — chemical messengers that allow neurons to communicate. It affects two neurotransmitters in particular: 

• GABA. Alcohol increases the effects of the inhibitory neurotransmitter GABA, promoting relaxation and decreasing anxiety. This explains why after a drink or two, people often feel more at ease.
• Glutamate. Alcohol decreases the effects of the excitatory neurotransmitter glutamate, slowing brain activity and affecting judgment and impulse control. However, in addition to making us more likely to say what’s on our mind at dinner with our future in-laws or deciding to go home with someone we met that night at a bar, this can impair our ability to react quickly to dangerous situations — one reason drunk driving is hazardous.

The combination of these effects can, indeed, lead to an apparent boost in confidence or “courage.” But this doesn’t mean we’re genuinely braver or more competent — it’s just that our ability to judge risks and consequences becomes impaired (more on this later).

In addition to tweaking the activity of GABA and glutamate, alcohol also affects dopamine — the “feel-good” neurotransmitter that drives the brain’s motivation and reward circuit. The dopamine release is part of the reason people feel euphoric during the early stages of drinking. It can also add to the disinhibited, “top of the world” feeling associated with the illusion of liquid courage.

Liquid Courage and The Social Mask

While alcohol might make someone feel more sociable, confident, or outgoing, it's merely a mask. Over time, relying on booze for confidence can prevent us from developing genuine coping mechanisms and social skills. Moreover, this perceived confidence can lead to regrettable decisions. Here are a few examples, which might ring painfully true:

• Oversharing personal information. At a work party, after a few drinks, Mary divulges sensitive personal issues or workplace gossip to a colleague. The next day, the information is the talk of the office. Mary feels embarrassed, and her professional relationships are at risk.
• Misjudging romantic interactions. Mistaking friendliness for romantic interest, Ryan makes an unsolicited advance on a close friend. The next day, both feel tense and uneasy around each other, and the friendship is strained. 
• Unfiltered comments. Feeling especially “honest,” Holly voices harsh criticisms or unsolicited opinions about a friend's life choices, causing unintended hurt and potential long-term rifts in the relationship.

How Dangerous Is Liquid Courage?

Let’s take a moment to think about this: is it courage or recklessness? Alcohol leads to a loss of inhibitions that masquerades as bravery. This distinction is vital, as alcohol can blur the line between courage and recklessness in dangerous ways. Booze might make us feel invincible, when in reality, our abilities (and our judgment) are compromised. Suddenly, actions that were too dangerous or inappropriate sober seem feasible or even appealing. This mismatch can be dangerous, leading us to take unnecessary risks.

And then there’s the dreaded morning after: actions taken in a state of reduced inhibitions often lead to regret once the boozy haze wears off. In addition to embarrassment, we might face long-term — or even life-altering — repercussions.

Here are a few examples of recklessness posing as courage:

• Engaging in risky behaviors. Feeling invincible after several drinks, Lisa jumps off a high ledge into a pool. She misjudges the distance and ends up injuring herself.
• Impulse purchases. At a bar, under alcohol's influence, Chris buys a round of drinks for everyone, only to wake up to a credit card bill far outside his budget.
• Neglecting responsibilities. After a night out, Andrew forgets to pick up his cousin from the airport, causing inconvenience and disappointment.
• Destructive actions. Frustrated and drunk, Jennifer starts a heated argument with a roommate and ends up breaking a valuable item in a moment of anger.

What True Courage Looks Like

What does “true courage” look like, compared to the “liquid” kind? At its core, true courage is a decision to face and overcome personal fears, adversities, or challenges. As Mark Twain famously said, “Courage is resistance to fear, mastery of fear — not absence of fear.” It's rooted in understanding the risks involved and consciously choosing to proceed despite being afraid.

“Consciously” is the key word! Courageous actions are typically taken after weighing the pros and cons — they're informed choices driven by genuine intent.

Moreover, real bravery often stems from a strong moral or ethical belief that propels us to take a stand for a valuable cause or take action despite personal risks. True courage doesn’t come from a bottle; it comes from within and isn’t triggered by substances or external influence.

Let’s look at a few examples of true courage:

• Standing up against injustice. Sally sees a coworker being discriminated against and reports the incident to higher management, even when others remain silent due to fear of repercussions.
• Facing personal fears. After years of being terrified of water due to a childhood incident, Luke takes swimming lessons and gradually overcomes his phobia.
• Making difficult choices for the greater good. A volunteer firefighter bravely enters a blazing building to rescue a trapped individual, putting their own safety at risk for the well-being of another.
• Pursuing passions against the odds. Despite facing financial constraints and societal pressure to take a more traditional job, Hannah, a young artist, pursues her passion for painting.
• Protecting the vulnerable. Grant, a teenager, intervenes when he sees another student being bullied.
• Handling challenges with grace. Kimberly, a single parent, works multiple jobs to ensure her child receives a good education and a comfortable life, all the while maintaining a positive outlook.

• Admitting mistakes and making amends. After realizing she gave incorrect information in a public presentation, Sue, a CEO at a financial firm, acknowledges and corrects her mistake.

The Drawbacks of Liquid Courage

While we touched on the aftermath of alcohol's transient confidence-boosting effects, let’s explore the pitfalls associated with "liquid courage" a bit further. What happens to our brain and body when alcohol reduces our inhibitions?

• Increased risk of accidents. The reduced inhibitions and impaired motor skills that come with alcohol consumption increase the likelihood of accidents ranging from minor mishaps (such as tripping or spilling a drink) to major ones (such as car accidents or serious falls).
• Memory blackouts. Consuming a lot of alcohol in a short span can result in blackouts, frightening periods when we don’t remember events. We’re not just talking about forgetting small details; a blackout means we can’t recall entire chunks of time (yikes!).
• False perception of abilities. Alcohol might make someone feel they're better at tasks than they truly are. This overestimation can be dangerous, as when we think we’re okay to drive when we’re not or believe we can take on physically challenging tasks.
• Emotional volatility. Alcohol can amplify emotions or cause mood swings. While someone might initially feel euphoric or relaxed, this can quickly turn to sadness, anger, or even aggression.
• Dependence and addiction. If someone regularly turns to alcohol as a source of courage or relief, it can pave the way for dependence. Over time, they might find it hard to socialize, cope with stress, or face challenges without alcohol, leading to physical and psychological addiction.
• Mental health implications. Regular alcohol consumption, especially in large amounts, can have long-term impacts on mental health, exacerbating issues like depression and anxiety. Some people might also experience guilt or shame due to their actions under the influence.

7 Action Steps for Building Genuine Confidence Without Alcohol

Finally, here are some ways to build genuine confidence as you set “liquid courage” aside and make room for the real deal:

• Mindfulness meditation. Research has shown that mindfulness meditation can help reduce anxiety and improve focus. By practicing daily, even for just 10 minutes, you can develop a clearer, calmer mind.
• Practice social skills. The more you engage in social situations without the crutch of alcohol, the better you become. Start small — a coffee chat with a friend, for example — and gradually build your confidence.
• Set small goals. Setting and achieving small goals can provide a confidence boost. It might be as simple as striking up a conversation with a stranger or attending a social event alone.
• Positive affirmations. Positive self-talk can reshape our neural pathways and encourage a more positive self-perception. Start your day with affirmations like “I am capable” or “I can handle this.”
• Learn a new skill. Trying a new hobby or learning a skill can provide a sense of accomplishment. Whether it’s painting, coding, or dancing, mastering something new can boost confidence.
• Exercise regularly. Physical activity has been shown to reduce anxiety and elevate mood due to the release of endorphins. Find an activity you enjoy, and make it a routine.
• Seek support. Talk to someone — a friend, family member, or therapist — about your feelings and challenges. Sometimes, just discussing your concerns can provide clarity and relief, which can work wonders for building courage and resilience.

Own Your Story

While the term "liquid courage" may sound empowering, it's important to recognize the fleeting and potentially harmful nature of alcohol-induced confidence. Building genuine self-assurance without relying on substances is healthier — and more sustainable in the long run!

In the words of vulnerability expert Brene Brown, “Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy — the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”

“Liquid courage” is one of the most famous (albeit misleading) euphemisms for alcohol. At face value, it sounds great — who wouldn’t want to order “courage” on tap or uncork and pour it from a bottle purchased at a corner store? Like most things in life, however, if it sounds too good to be true, it probably is. 

And yet, the concept didn’t appear out of nowhere — booze does, indeed, lower our inhibitions and makes us more willing to do things we shy away from when sober. But what is liquid courage, exactly? And why does alcohol make you confident? Let’s dive into the neuroscience and psychology of alcohol’s influence on our brain and behavior to see the truth behind the boost of “bravery” alcohol allegedly gives us and the true meaning behind so-called liquid courage.

Where Does the Phrase “Liquid Courage” Come From?

This colloquial term captures how alcohol can lower inhibitions and anxiety, making us feel more confident and less fearful about taking risks or facing challenging situations.

At its core, “liquid courage” is all about the way alcohol affects the brain. Let’s take a closer look!

“Liquid Courage” and the Brain on Booze

When alcohol enters our system, it interacts with our brain's neurotransmitters — chemical messengers that allow neurons to communicate. It affects two neurotransmitters in particular: 

• GABA. Alcohol increases the effects of the inhibitory neurotransmitter GABA, promoting relaxation and decreasing anxiety. This explains why after a drink or two, people often feel more at ease.
• Glutamate. Alcohol decreases the effects of the excitatory neurotransmitter glutamate, slowing brain activity and affecting judgment and impulse control. However, in addition to making us more likely to say what’s on our mind at dinner with our future in-laws or deciding to go home with someone we met that night at a bar, this can impair our ability to react quickly to dangerous situations — one reason drunk driving is hazardous.

The combination of these effects can, indeed, lead to an apparent boost in confidence or “courage.” But this doesn’t mean we’re genuinely braver or more competent — it’s just that our ability to judge risks and consequences becomes impaired (more on this later).

In addition to tweaking the activity of GABA and glutamate, alcohol also affects dopamine — the “feel-good” neurotransmitter that drives the brain’s motivation and reward circuit. The dopamine release is part of the reason people feel euphoric during the early stages of drinking. It can also add to the disinhibited, “top of the world” feeling associated with the illusion of liquid courage.

Liquid Courage and The Social Mask

While alcohol might make someone feel more sociable, confident, or outgoing, it's merely a mask. Over time, relying on booze for confidence can prevent us from developing genuine coping mechanisms and social skills. Moreover, this perceived confidence can lead to regrettable decisions. Here are a few examples, which might ring painfully true:

• Oversharing personal information. At a work party, after a few drinks, Mary divulges sensitive personal issues or workplace gossip to a colleague. The next day, the information is the talk of the office. Mary feels embarrassed, and her professional relationships are at risk.
• Misjudging romantic interactions. Mistaking friendliness for romantic interest, Ryan makes an unsolicited advance on a close friend. The next day, both feel tense and uneasy around each other, and the friendship is strained. 
• Unfiltered comments. Feeling especially “honest,” Holly voices harsh criticisms or unsolicited opinions about a friend's life choices, causing unintended hurt and potential long-term rifts in the relationship.

How Dangerous Is Liquid Courage?

Let’s take a moment to think about this: is it courage or recklessness? Alcohol leads to a loss of inhibitions that masquerades as bravery. This distinction is vital, as alcohol can blur the line between courage and recklessness in dangerous ways. Booze might make us feel invincible, when in reality, our abilities (and our judgment) are compromised. Suddenly, actions that were too dangerous or inappropriate sober seem feasible or even appealing. This mismatch can be dangerous, leading us to take unnecessary risks.

And then there’s the dreaded morning after: actions taken in a state of reduced inhibitions often lead to regret once the boozy haze wears off. In addition to embarrassment, we might face long-term — or even life-altering — repercussions.

Here are a few examples of recklessness posing as courage:

• Engaging in risky behaviors. Feeling invincible after several drinks, Lisa jumps off a high ledge into a pool. She misjudges the distance and ends up injuring herself.
• Impulse purchases. At a bar, under alcohol's influence, Chris buys a round of drinks for everyone, only to wake up to a credit card bill far outside his budget.
• Neglecting responsibilities. After a night out, Andrew forgets to pick up his cousin from the airport, causing inconvenience and disappointment.
• Destructive actions. Frustrated and drunk, Jennifer starts a heated argument with a roommate and ends up breaking a valuable item in a moment of anger.

What True Courage Looks Like

What does “true courage” look like, compared to the “liquid” kind? At its core, true courage is a decision to face and overcome personal fears, adversities, or challenges. As Mark Twain famously said, “Courage is resistance to fear, mastery of fear — not absence of fear.” It's rooted in understanding the risks involved and consciously choosing to proceed despite being afraid.

“Consciously” is the key word! Courageous actions are typically taken after weighing the pros and cons — they're informed choices driven by genuine intent.

Moreover, real bravery often stems from a strong moral or ethical belief that propels us to take a stand for a valuable cause or take action despite personal risks. True courage doesn’t come from a bottle; it comes from within and isn’t triggered by substances or external influence.

Let’s look at a few examples of true courage:

• Standing up against injustice. Sally sees a coworker being discriminated against and reports the incident to higher management, even when others remain silent due to fear of repercussions.
• Facing personal fears. After years of being terrified of water due to a childhood incident, Luke takes swimming lessons and gradually overcomes his phobia.
• Making difficult choices for the greater good. A volunteer firefighter bravely enters a blazing building to rescue a trapped individual, putting their own safety at risk for the well-being of another.
• Pursuing passions against the odds. Despite facing financial constraints and societal pressure to take a more traditional job, Hannah, a young artist, pursues her passion for painting.
• Protecting the vulnerable. Grant, a teenager, intervenes when he sees another student being bullied.
• Handling challenges with grace. Kimberly, a single parent, works multiple jobs to ensure her child receives a good education and a comfortable life, all the while maintaining a positive outlook.

• Admitting mistakes and making amends. After realizing she gave incorrect information in a public presentation, Sue, a CEO at a financial firm, acknowledges and corrects her mistake.

The Drawbacks of Liquid Courage

While we touched on the aftermath of alcohol's transient confidence-boosting effects, let’s explore the pitfalls associated with "liquid courage" a bit further. What happens to our brain and body when alcohol reduces our inhibitions?

• Increased risk of accidents. The reduced inhibitions and impaired motor skills that come with alcohol consumption increase the likelihood of accidents ranging from minor mishaps (such as tripping or spilling a drink) to major ones (such as car accidents or serious falls).
• Memory blackouts. Consuming a lot of alcohol in a short span can result in blackouts, frightening periods when we don’t remember events. We’re not just talking about forgetting small details; a blackout means we can’t recall entire chunks of time (yikes!).
• False perception of abilities. Alcohol might make someone feel they're better at tasks than they truly are. This overestimation can be dangerous, as when we think we’re okay to drive when we’re not or believe we can take on physically challenging tasks.
• Emotional volatility. Alcohol can amplify emotions or cause mood swings. While someone might initially feel euphoric or relaxed, this can quickly turn to sadness, anger, or even aggression.
• Dependence and addiction. If someone regularly turns to alcohol as a source of courage or relief, it can pave the way for dependence. Over time, they might find it hard to socialize, cope with stress, or face challenges without alcohol, leading to physical and psychological addiction.
• Mental health implications. Regular alcohol consumption, especially in large amounts, can have long-term impacts on mental health, exacerbating issues like depression and anxiety. Some people might also experience guilt or shame due to their actions under the influence.

7 Action Steps for Building Genuine Confidence Without Alcohol

Finally, here are some ways to build genuine confidence as you set “liquid courage” aside and make room for the real deal:

• Mindfulness meditation. Research has shown that mindfulness meditation can help reduce anxiety and improve focus. By practicing daily, even for just 10 minutes, you can develop a clearer, calmer mind.
• Practice social skills. The more you engage in social situations without the crutch of alcohol, the better you become. Start small — a coffee chat with a friend, for example — and gradually build your confidence.
• Set small goals. Setting and achieving small goals can provide a confidence boost. It might be as simple as striking up a conversation with a stranger or attending a social event alone.
• Positive affirmations. Positive self-talk can reshape our neural pathways and encourage a more positive self-perception. Start your day with affirmations like “I am capable” or “I can handle this.”
• Learn a new skill. Trying a new hobby or learning a skill can provide a sense of accomplishment. Whether it’s painting, coding, or dancing, mastering something new can boost confidence.
• Exercise regularly. Physical activity has been shown to reduce anxiety and elevate mood due to the release of endorphins. Find an activity you enjoy, and make it a routine.
• Seek support. Talk to someone — a friend, family member, or therapist — about your feelings and challenges. Sometimes, just discussing your concerns can provide clarity and relief, which can work wonders for building courage and resilience.

Own Your Story

While the term "liquid courage" may sound empowering, it's important to recognize the fleeting and potentially harmful nature of alcohol-induced confidence. Building genuine self-assurance without relying on substances is healthier — and more sustainable in the long run!

In the words of vulnerability expert Brene Brown, “Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy — the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”

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

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

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

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

In the labyrinth of life, every choice we make, every path we take, can dramatically shift our journey's trajectory. Imagine finding yourself at a crossroads, the paths veiled in mystery and enticement. One such alluring yet potentially perilous path, often underestimated, winds its way towards the realm of gateway drugs. These substances, often cloaked in social acceptability and an aura of harmlessness, can subtly steer us onto a more dangerous route, leading to harder, more addictive substances. As we stand at these crossroads, it is essential to not only recognize the signs but also arm ourselves with strategies to navigate wisely. 

What Is a Gateway Drug?

What is the definition of a gateway drug? Gateway drugs, as the term implies, serve as entry points or “gateways” that can potentially usher us towards the use of harder, more addictive substances. These gateways often seem harmless or socially acceptable, thus luring people into a false sense of security regarding their consumption. Common gateway drug examples include alcohol, cannabis, and tobacco.

Scientifically speaking, these substances can alter our brain's biochemistry, increasing our susceptibility to trying and eventually becoming dependent on stronger drugs. What makes this process particularly insidious is its gradual nature; it often creeps up on us unnoticed until it's significantly advanced. The brain changes associated with gateway drug use subtly and progressively increase the appeal of other substances, leading us farther down the treacherous path.

In addition to these biological changes, the social and behavioral contexts associated with gateway drug use also contribute to their role as stepping stones to more serious substance misuse. The settings in which these substances are consumed, the people present during their use, and the behavioral patterns associated with their consumption can all subtly encourage us to experiment with more potent substances.

A Closer Look at Alcohol as a Gateway Drug

Recognizing the risks associated with gateway drugs is an essential first step. Still, it's equally crucial to learn how to avoid falling prey to their deceptive allure. Alcohol is considered a gateway drug because of its prevalence in society and merits special attention. Let's prevent its misuse with a focus on a five-step plan.

Step 1: Knowledge Is Power

The first and arguably most crucial step towards avoiding gateway drugs is educating ourselves about their impacts and the risks associated with their use. Many of us consume these substances without a clear understanding of their potential long-term effects on our brains and bodies. When we comprehend the harm that substances like alcohol can inflict on our neurological functions, cognitive abilities, and overall health, we approach their consumption with the caution it deserves.

This educational process should also debunk prevalent myths that perpetuate harmful behaviors, such as the widespread notion that alcohol is necessary for having a good time or dealing with stress. Dispelling such misconceptions can significantly reduce our reliance on these substances for social or emotional purposes.

Step 2: Setting Boundaries

Defining clear boundaries around substance use is another critical strategy for avoiding gateway drugs. These boundaries can take several forms. For example, we can set limits on when and where we consume alcohol, determine the maximum quantity we consume at one time, and decide whom we're comfortable drinking with. By establishing and adhering to these boundaries, we can maintain control over our substance use and significantly reduce the risk of spiraling into misuse or dependence.

Step 3: Developing Positive Coping Mechanisms

Often, gateway drugs serve as coping mechanisms for stress, anxiety, and other emotional challenges. In these scenarios, the misuse of these substances is a symptom of deeper psychological issues. Therefore, developing positive, healthy coping strategies can be an integral part of preventing substance misuse.

Positive coping strategies can range from physical activities like exercising or practicing yoga to psychological techniques like meditation or cognitive behavioral therapy (CBT). Engaging in hobbies that we enjoy and finding fulfilling ways to spend our leisure time can also serve as effective coping mechanisms. 

Step 4: Building a Supportive Social Network

The company we keep plays a crucial role in shaping our behavior, including our substance use patterns. The pressure to fit in or keep up can often lead us into substance misuse, even if we're aware of the risks. Surrounding ourselves with supportive, understanding people who respect our boundaries and choices can help us avoid undue pressure or temptation. 

Step 5: Seeking Professional Help When Necessary

If we find ourselves struggling with substance misuse despite our best efforts, it's crucial not to lose hope. Professional help is always available, and reaching out to healthcare providers, counselors, or support groups can provide us with the resources, support, and treatment we need to regain control of our lives.

Remember that even if we stumble, help is always available to guide us back to safer grounds. Each step we take, each challenge we overcome, is a testament to our resilience and determination to live our lives to the fullest. The journey may be long, but every step forward brings us closer to our destination: a life of health, happiness, and fulfillment.

In the labyrinth of life, every choice we make, every path we take, can dramatically shift our journey's trajectory. Imagine finding yourself at a crossroads, the paths veiled in mystery and enticement. One such alluring yet potentially perilous path, often underestimated, winds its way towards the realm of gateway drugs. These substances, often cloaked in social acceptability and an aura of harmlessness, can subtly steer us onto a more dangerous route, leading to harder, more addictive substances. As we stand at these crossroads, it is essential to not only recognize the signs but also arm ourselves with strategies to navigate wisely. 

What Is a Gateway Drug?

What is the definition of a gateway drug? Gateway drugs, as the term implies, serve as entry points or “gateways” that can potentially usher us towards the use of harder, more addictive substances. These gateways often seem harmless or socially acceptable, thus luring people into a false sense of security regarding their consumption. Common gateway drug examples include alcohol, cannabis, and tobacco.

Scientifically speaking, these substances can alter our brain's biochemistry, increasing our susceptibility to trying and eventually becoming dependent on stronger drugs. What makes this process particularly insidious is its gradual nature; it often creeps up on us unnoticed until it's significantly advanced. The brain changes associated with gateway drug use subtly and progressively increase the appeal of other substances, leading us farther down the treacherous path.

In addition to these biological changes, the social and behavioral contexts associated with gateway drug use also contribute to their role as stepping stones to more serious substance misuse. The settings in which these substances are consumed, the people present during their use, and the behavioral patterns associated with their consumption can all subtly encourage us to experiment with more potent substances.

A Closer Look at Alcohol as a Gateway Drug

Recognizing the risks associated with gateway drugs is an essential first step. Still, it's equally crucial to learn how to avoid falling prey to their deceptive allure. Alcohol is considered a gateway drug because of its prevalence in society and merits special attention. Let's prevent its misuse with a focus on a five-step plan.

Step 1: Knowledge Is Power

The first and arguably most crucial step towards avoiding gateway drugs is educating ourselves about their impacts and the risks associated with their use. Many of us consume these substances without a clear understanding of their potential long-term effects on our brains and bodies. When we comprehend the harm that substances like alcohol can inflict on our neurological functions, cognitive abilities, and overall health, we approach their consumption with the caution it deserves.

This educational process should also debunk prevalent myths that perpetuate harmful behaviors, such as the widespread notion that alcohol is necessary for having a good time or dealing with stress. Dispelling such misconceptions can significantly reduce our reliance on these substances for social or emotional purposes.

Step 2: Setting Boundaries

Defining clear boundaries around substance use is another critical strategy for avoiding gateway drugs. These boundaries can take several forms. For example, we can set limits on when and where we consume alcohol, determine the maximum quantity we consume at one time, and decide whom we're comfortable drinking with. By establishing and adhering to these boundaries, we can maintain control over our substance use and significantly reduce the risk of spiraling into misuse or dependence.

Step 3: Developing Positive Coping Mechanisms

Often, gateway drugs serve as coping mechanisms for stress, anxiety, and other emotional challenges. In these scenarios, the misuse of these substances is a symptom of deeper psychological issues. Therefore, developing positive, healthy coping strategies can be an integral part of preventing substance misuse.

Positive coping strategies can range from physical activities like exercising or practicing yoga to psychological techniques like meditation or cognitive behavioral therapy (CBT). Engaging in hobbies that we enjoy and finding fulfilling ways to spend our leisure time can also serve as effective coping mechanisms. 

Step 4: Building a Supportive Social Network

The company we keep plays a crucial role in shaping our behavior, including our substance use patterns. The pressure to fit in or keep up can often lead us into substance misuse, even if we're aware of the risks. Surrounding ourselves with supportive, understanding people who respect our boundaries and choices can help us avoid undue pressure or temptation. 

Step 5: Seeking Professional Help When Necessary

If we find ourselves struggling with substance misuse despite our best efforts, it's crucial not to lose hope. Professional help is always available, and reaching out to healthcare providers, counselors, or support groups can provide us with the resources, support, and treatment we need to regain control of our lives.

Remember that even if we stumble, help is always available to guide us back to safer grounds. Each step we take, each challenge we overcome, is a testament to our resilience and determination to live our lives to the fullest. The journey may be long, but every step forward brings us closer to our destination: a life of health, happiness, and fulfillment.

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

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

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

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

How long has alcohol been around as a beverage? While no one knows for sure, fermented grain, fruit juice, and honey have been used to make alcohol for thousands of years. Yeasts from the air act on the sugar, converting it to alcohol and carbon dioxide. 

So how was alcohol discovered? It’s likely that alcoholic beverages were discovered accidentally by pre-agricultural cultures. Let’s take a closer look at the history of what is considered the oldest and most widely-used drug.

Origin of Alcohol 

We don’t have sufficient evidence to pinpoint exactly when humans started consuming alcohol, and wondering who “invented” alcohol or “when was alcohol invented?” are likely to spark debate among historians and anthropologists. Scholars have noted that because alcohol is created via a natural process, it’s possible that our ancient ancestors drank fermented liquids, especially since primates, insects, and even birds partake in fermented berries and fruit (accidentally, as some would argue). 

Scholars believe that over 100,000 years ago, paleolithic humans or their ancestors would have recognized that leaving fruit in the bottom of a container for an extended period of time naturally led to alcohol-infused juices. In fact, scholars have also pointed to the Venus of Laussel, found in a French Upper Paleolithic cave, from 25,000 B.C. It’s a carved representation of a woman holding what looks like a cornucopia or a bison horn core, and some scholars interpret it as a drinking horn. 

History of Alcohol Production

While we can’t say for sure when humans started consuming alcohol, the earliest evidence that humans were brewing alcohol comes from pottery jars found in northern China that date back from 7000 to 6600 B.C. Residue analysis identified wine created from a fermented concoction of rice, honey and fruit.

Closer to the common era, alcohol production extended across cultures and civilizations, including the Sumerians, Egyptians, Greeks, and Romans. For instance, between 5400-5000 B.C., it’s believed that people produced resinated wine in Iran. The evidence for this is based on the recovery of tartaric acid in ceramic vessels found on a fairly large scale at Hajj Firuz Tepe.

Similarly, between 4400-4000 B.C., grape pips, empty grape skins, and two-handled cups at the Greek site of Dikili Tash are the earliest evidence for wine production in the Aegean Sea region.

By the beginning of the 4th millennium B.C., wine and beer were produced in many locations in Mesopotamia, Assyria and Anatolia. At the same time, predynastic Egyptian tomb paintings and wine jars suggest the local production of herb-based beers. Similarly, in India, an alcoholic beverage called sura, which is distilled from rice, was in use between roughly 3000-2000 B.C. During this same timeframe, Sumerians in Mesopotamia are believed to have made beer, based on over 20 different beer recipes recorded on clay tablets.

Origin of Alcohol Uses

While we tend to associate consuming alcohol for pleasure or relaxation, ancient civilizations used alcohol for different purposes. Wine and beer were often treated as a luxury good for trading, and were typically used for medicinal and ritual purposes. For instance, ancient texts suggest Sumerians in Mesopotamia (3,000-2,000 B.C.) used alcohol in sacrificial and religious settings as an offering to the gods. In the epic Sumerian story “Gilgamesh,” a primitive man transforms into a cultured human after drinking 7 cups of beer. 

Similarly, Sumerian physician-pharmacists prescribed beer in relatively sophisticated “pharmacopoeias” found on clay tablets. Later, Egyptian doctors included beer or wine in many of their prescriptions, as noted in their medical papyri from 1,500 B.C. In Giza, alcohol was also used for compensation; workers received 3 rations of beer per day. People also drank beer at festivals and celebrations, such as the Tekh Festival, known as “The Festival of Drunkenness.” 

Alcohol also played a vital role in early Greek religious culture and was used as an offering to the gods, as well as currency throughout the Mediterranean region. Like the Egyptians, the Greeks also used alcohol as medicine. Greek texts frequently reference wine consumption for medical ailments, such as lethargy, diarrhea, childbirth pains, and sterilizing wounds. 

Of course, alcohol was also being used at this time for celebratory purposes. Greeks often gathered around for symposium — a place for elite men to drink together, share conversation, tell jokes, and have lively debates. In fact, famous Greek literature such as Plato’s “Symposium” and Homer’s “Iliad” and “Odyssey” highlight the ancient relationship between alcohol and celebration. And to be fair, Greco-Roman classics also contain numerous warnings against excessive drinking. 

Interestingly, the manufacture and sale of alcoholic beverages seems to have been commercialized and regulated by these early governments. The oldest known code of laws — the Code of Hammurabi of Babylonia (1770 B.C.) — regulated drinking houses (among other things). 

History of Alcohol Commercialization 

The Greek and Roman empires are largely responsible for the international commercialization of alcohol. In fact, ancient Greece was one of the earliest known centers of wine production, with winemakers establishing vineyards as early as 2,000 B.C. By the first and second centuries in the common era, the Mediterranean wine trade had exploded.

Over the next several centuries, alcohol was being regularly produced in modern day Germany, France, Egypt, Arabia, and South America. For instance, between 500-1000 C.E., a variety of fermented beverages from the Andes regions of South America were created from corn, grapes, or apples and called “chicha.” Several Native American civilizations also developed alcoholic beverages in pre-Columbian times. 

It wasn’t until the 18th century, however, when alcohol consumption really took off. This was largely due to the British parliament passing a law encouraging the use of grain for distilling spirits. Cheap spirits started flooding the market and peaked in the mid-18th century, with gin consumption reaching 18 million gallons in Britain. The amount of alcohol being consumed by people around the world continued increasing throughout the 1700s. 

History of Alcoholism

By the 19th century, people’s attitudes started changing toward alcohol as they witnessed problems arising from alcoholism in their communities. This is when the first modern temperance groups arose, which promoted drinking in moderation — and eventually pushed for total prohibition. 

In the early 1900s, countries around the world such as Russia, Norway, Iceland, Canada, and the United States established laws that made the possession of alcohol illegal. In 1920, the United States ratified the 18th Amendment — a constitutional order prohibiting the manufacture, sale, import and export of alcoholic beverages and entered what became known as the “Prohibition Era.” However, the distribution of alcohol moved underground, and the illegal alcohol trade boomed. In 1933, the U.S. ratified the 21st Amendment, which repealed the 18th Amendment and legalized alcohol once again

Since the 1950s, the worldwide per capita consumption of distilled spirits, beer, and wine has generally increased. However, more and more people are recognizing the detrimental effects of alcohol on our physical, mental, and emotional health. There’s even a growing number of celebrities who have ditched alcohol for good. 

At Reframe, we help people rethink their drinking habits in order to live a healthier, happier life. While drinking has become an indelible part of our modern history, we can still learn to enjoy ourselves by cutting back or eliminating our alcohol consumption. Let Reframe teach you how!

How long has alcohol been around as a beverage? While no one knows for sure, fermented grain, fruit juice, and honey have been used to make alcohol for thousands of years. Yeasts from the air act on the sugar, converting it to alcohol and carbon dioxide. 

So how was alcohol discovered? It’s likely that alcoholic beverages were discovered accidentally by pre-agricultural cultures. Let’s take a closer look at the history of what is considered the oldest and most widely-used drug.

Origin of Alcohol 

We don’t have sufficient evidence to pinpoint exactly when humans started consuming alcohol, and wondering who “invented” alcohol or “when was alcohol invented?” are likely to spark debate among historians and anthropologists. Scholars have noted that because alcohol is created via a natural process, it’s possible that our ancient ancestors drank fermented liquids, especially since primates, insects, and even birds partake in fermented berries and fruit (accidentally, as some would argue). 

Scholars believe that over 100,000 years ago, paleolithic humans or their ancestors would have recognized that leaving fruit in the bottom of a container for an extended period of time naturally led to alcohol-infused juices. In fact, scholars have also pointed to the Venus of Laussel, found in a French Upper Paleolithic cave, from 25,000 B.C. It’s a carved representation of a woman holding what looks like a cornucopia or a bison horn core, and some scholars interpret it as a drinking horn. 

History of Alcohol Production

While we can’t say for sure when humans started consuming alcohol, the earliest evidence that humans were brewing alcohol comes from pottery jars found in northern China that date back from 7000 to 6600 B.C. Residue analysis identified wine created from a fermented concoction of rice, honey and fruit.

Closer to the common era, alcohol production extended across cultures and civilizations, including the Sumerians, Egyptians, Greeks, and Romans. For instance, between 5400-5000 B.C., it’s believed that people produced resinated wine in Iran. The evidence for this is based on the recovery of tartaric acid in ceramic vessels found on a fairly large scale at Hajj Firuz Tepe.

Similarly, between 4400-4000 B.C., grape pips, empty grape skins, and two-handled cups at the Greek site of Dikili Tash are the earliest evidence for wine production in the Aegean Sea region.

By the beginning of the 4th millennium B.C., wine and beer were produced in many locations in Mesopotamia, Assyria and Anatolia. At the same time, predynastic Egyptian tomb paintings and wine jars suggest the local production of herb-based beers. Similarly, in India, an alcoholic beverage called sura, which is distilled from rice, was in use between roughly 3000-2000 B.C. During this same timeframe, Sumerians in Mesopotamia are believed to have made beer, based on over 20 different beer recipes recorded on clay tablets.

Origin of Alcohol Uses

While we tend to associate consuming alcohol for pleasure or relaxation, ancient civilizations used alcohol for different purposes. Wine and beer were often treated as a luxury good for trading, and were typically used for medicinal and ritual purposes. For instance, ancient texts suggest Sumerians in Mesopotamia (3,000-2,000 B.C.) used alcohol in sacrificial and religious settings as an offering to the gods. In the epic Sumerian story “Gilgamesh,” a primitive man transforms into a cultured human after drinking 7 cups of beer. 

Similarly, Sumerian physician-pharmacists prescribed beer in relatively sophisticated “pharmacopoeias” found on clay tablets. Later, Egyptian doctors included beer or wine in many of their prescriptions, as noted in their medical papyri from 1,500 B.C. In Giza, alcohol was also used for compensation; workers received 3 rations of beer per day. People also drank beer at festivals and celebrations, such as the Tekh Festival, known as “The Festival of Drunkenness.” 

Alcohol also played a vital role in early Greek religious culture and was used as an offering to the gods, as well as currency throughout the Mediterranean region. Like the Egyptians, the Greeks also used alcohol as medicine. Greek texts frequently reference wine consumption for medical ailments, such as lethargy, diarrhea, childbirth pains, and sterilizing wounds. 

Of course, alcohol was also being used at this time for celebratory purposes. Greeks often gathered around for symposium — a place for elite men to drink together, share conversation, tell jokes, and have lively debates. In fact, famous Greek literature such as Plato’s “Symposium” and Homer’s “Iliad” and “Odyssey” highlight the ancient relationship between alcohol and celebration. And to be fair, Greco-Roman classics also contain numerous warnings against excessive drinking. 

Interestingly, the manufacture and sale of alcoholic beverages seems to have been commercialized and regulated by these early governments. The oldest known code of laws — the Code of Hammurabi of Babylonia (1770 B.C.) — regulated drinking houses (among other things). 

History of Alcohol Commercialization 

The Greek and Roman empires are largely responsible for the international commercialization of alcohol. In fact, ancient Greece was one of the earliest known centers of wine production, with winemakers establishing vineyards as early as 2,000 B.C. By the first and second centuries in the common era, the Mediterranean wine trade had exploded.

Over the next several centuries, alcohol was being regularly produced in modern day Germany, France, Egypt, Arabia, and South America. For instance, between 500-1000 C.E., a variety of fermented beverages from the Andes regions of South America were created from corn, grapes, or apples and called “chicha.” Several Native American civilizations also developed alcoholic beverages in pre-Columbian times. 

It wasn’t until the 18th century, however, when alcohol consumption really took off. This was largely due to the British parliament passing a law encouraging the use of grain for distilling spirits. Cheap spirits started flooding the market and peaked in the mid-18th century, with gin consumption reaching 18 million gallons in Britain. The amount of alcohol being consumed by people around the world continued increasing throughout the 1700s. 

History of Alcoholism

By the 19th century, people’s attitudes started changing toward alcohol as they witnessed problems arising from alcoholism in their communities. This is when the first modern temperance groups arose, which promoted drinking in moderation — and eventually pushed for total prohibition. 

In the early 1900s, countries around the world such as Russia, Norway, Iceland, Canada, and the United States established laws that made the possession of alcohol illegal. In 1920, the United States ratified the 18th Amendment — a constitutional order prohibiting the manufacture, sale, import and export of alcoholic beverages and entered what became known as the “Prohibition Era.” However, the distribution of alcohol moved underground, and the illegal alcohol trade boomed. In 1933, the U.S. ratified the 21st Amendment, which repealed the 18th Amendment and legalized alcohol once again

Since the 1950s, the worldwide per capita consumption of distilled spirits, beer, and wine has generally increased. However, more and more people are recognizing the detrimental effects of alcohol on our physical, mental, and emotional health. There’s even a growing number of celebrities who have ditched alcohol for good. 

At Reframe, we help people rethink their drinking habits in order to live a healthier, happier life. While drinking has become an indelible part of our modern history, we can still learn to enjoy ourselves by cutting back or eliminating our alcohol consumption. Let Reframe teach you how!

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

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

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

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

A mimosa at brunch, a poolside margarita, an ice cold beer at a barbecue — for many people, there’s nothing quite like enjoying a cold drink on a warm day. Indeed, day drinking has been glamorized in popular culture as a way to kick back, relax, and have some fun. But is it really just harmless fun?

Why does day drinking feel different? In this post, we’ll explore how drinking all day affects our body and why it can be so dangerous. We’ll also provide tips about day drinking responsibly. Let’s dive in!

How Day Drinking Affects the Body: Understanding the Risks

We know: day drinking seems like innocent fun. How much harm can a mimosa at brunch or a beer at a ballgame cause? But why does day drinking feel different? Ss enticing as it may be, day drinking all day can lead to serious consequences. Alcohol at any time of day brings its own set of risks, but day drinking in particular can be dangerous. It’s not that our body processes alcohol differently depending on the time of day. Rather, the effects of alcohol that we feel can vary at different times of the day. 

Let’s look at 5 risks associated with day drinking:

1. Leads to excessive drinking

Day drinking often revolves around social situations and food, whether that means brunch with friends or a family barbeque. As such, we’re less likely to be drinking on an empty stomach. This is actually a good thing, because food slows the absorption of alcohol and decreases its effects. On the other hand, however, this might mean we end up drinking more to achieve the desired effect. Or we end up drinking more simply because we’re at an event — a brunch, festival, or game — that goes on for hours. Either way, day drinking can lead to excessive consumption of alcohol, putting us at greater risk for intoxication. Sugary drinks (like a margarita or daiquiri) can be particularly dangerous, as sugar slows the absorption of alcohol in our bloodstream. This might cause us to drink more — and more quickly — to get that tipsy feeling.

2. Leads to poor sleep

Ever conked out on the couch after a boozy brunch? It’s early afternoon! You can thank alcohol’s sedative effects. As a central nervous system depressant, alcohol slows brain activity and can make us feel sleepy. This might seem like a good thing when it comes to sleep, but alcohol actually disrupts our sleep and reduces our overall sleep quality. When it comes to day drinking, this can be particularly problematic. If we consume large quantities during the day and it’s still in our system when we go to bed, it can disrupt our nighttime sleep. Furthermore, if we sleep it off by taking a nap after drinking, we’ll likely have a harder time getting good sleep at night.

3. Negatively impacts our mood

It’s easy to ride the high of day drinking — that is, until you stop drinking, return home, and suddenly experience a crash. It doesn’t feel like it when we start drinking, but alcohol is a depressant. It gives us that initial high because it floods our brain with the “feel good” chemical dopamine, but that euphoria is short-lived. As alcohol’s effects wear off, dopamine levels plummet, frequently falling below normal levels. This abrupt dopamine dip might leave us feeling gloomy or depressed, especially in contrast to the exhilaration we felt while drinking. This effect can last into the next day and contribute to that terrible feeling of hangxiety.

4. Increases risk of dehydration

Between BBQs, pool parties, and beach vacations, day drinking and summer seem to go hand in hand. Day drinking can also put us at risk for dehydration — particularly if we’re drinking on a hot summer day. While a cold beer can seem refreshing, drinking in the heat can quickly make us dehydrated. This is because alcohol is a diuretic, meaning it promotes water loss through urine. Alcohol has this effect regardless of the temperature or time of day we drink. But dehydration can be amplified by drinking in the sun and heat, as we sweat out important electrolytes and minerals like potassium and magnesium. This can worsen our hangover the next day, as dehydration is responsible for many hangover symptoms, like those pounding headaches. Plus, alcohol metabolizes into the compound acetaldehyde, which may cause our body to be more susceptible to UV rays, essentially increasing our risk of getting a sunburn.

5. Increases risk of accidents and injuries

Some people mistakenly assume that they’re more alert or less drunk just because the sun is out and it’s daytime. But no matter what time it is, alcohol still impacts our cognition! It slows down our brain processes, affecting everything from our judgment to our motor skills. And the more we drink, the greater the effect. Interestingly, as drinking rates tend to rise in the summer, accidents also increase as well. For instance, people are more likely to get burns from the grill, cuts from dropping knives, or lifting objects that are too heavy. Furthermore, it can be particularly dangerous if we assume we’re sober enough to drive later on in the day. Even if we don’t feel as intoxicated as we were, our system is still processing the alcohol.

Is Day Drinking a Sign of Alcohol Misuse?

So, apart from the risks above, is day drinking a sign of alcohol misuse? Certainly not! Since day drinking has become an embedded part of our culture, indulging in the occasional beverage at a brunch, BBQ, or ball game is not an indication of alcohol misuse.

However, just because drinking all day is glamorized in popular culture doesn’t mean it’s a healthy practice. And if we find ourselves regularly day drinking — whether during the week at lunches or during the weekends — that might be a sign we’re misusing alcohol. We may not have a physical dependence, but perhaps alcohol has become an unhealthy coping mechanism.

So how can we tell if we’re misusing alcohol? We might exhibit some or all of the following symptoms:

• Drinking more alcohol over a longer period of time than intended
• Wanting to cut back on drinking but being unable to do so
• Spending a lot of time obtaining alcohol, consuming it, and then recovering
• Inability to function normally in important areas of our life due to alcohol
• Strong cravings for alcohol
• Giving up important activities because of alcohol use
• Using alcohol in situations that may be dangerous or risky
• Continuing alcohol consumption despite negative consequences
• Increased tolerance (i.e., needing to drink more to experience the same effects)
• Experiencing symptoms of withdrawal when alcohol use is reduced or stopped

Furthermore, many people who misuse alcohol regularly binge drink, which is defined as having five or more drinks in two hours for men, and four or more drinks in two hours for women. Binge drinking can be extremely dangerous, increasing our chance of alcohol poisoning, accidents, and injuries.

Again, the occasional day drinking doesn’t indicate we have a problem with alcohol. But when day drinking is a frequent occurrence, that may be a sign we’re misusing alcohol and should talk to a medical professional.

6 Tips for Day Drinking

You’re about to enjoy a day at the beach, an afternoon barbecue, or an outdoor festival, and you’re planning to drink — what can you do to manage the risks associated with day drinking?

Here are 6 tips for drinking responsibly and making sure your day drinking doesn’t go awry:

1. Plan ahead

It’s easy for day drinking to quickly get out of hand. What starts as casually enjoying one drink can quickly lead into a binge. Try setting limits beforehand — then stick to them! You can even consider setting a reminder or alarm on your phone to moderate your consumption, or to just check in with yourself. For instance, maybe you aim to limit yourself to one drink per hour. Set an alarm for one hour on your phone, and don’t consume another drink before it goes off.

2. Hydrate, hydrate, hydrate

As we’ve learned, alcohol can dehydrate us, but day drinking in the sun can put us at an even greater risk. Hydration is important for every bodily system, so we should be prioritizing it regardless. For every alcoholic drink you have, try consuming a full glass of water. This helps us stay hydrated, and it limits the amount of alcohol we consume by keeping us fuller and keeping our hands full. It also gives our liver time to break down the alcohol. Even moderate levels of alcohol cause dehydration, but drinking water can slow this effect.

3. Count your drinks

It’s easy to lose track of the amount of alcohol we consume when we’re day drinking. Try using the Reframe app's drink tracker or just a notepad app in your phone to document every drink you have — whether at a BBQ, ballgame, or festival. This can help you become more aware of how much you’re consuming. It can also help you assess your consumption the next day.

4. Sip slowly

Make it a practice to truly savor each drink, taking slow sips and noticing the textures, aromas, and flavors. Mindful drinking can be particularly helpful, as it not only enhances our drinking experience, but helps us drink less — reducing the risk of a hangover. It can help to stick to drinks that take time to finish, such as beer (as opposed to shots or mixed drinks, which are easy to gulp down).

5. Don’t mix drinks

Mixing different types of alcohol drinks can rapidly bring up BAC levels and make us feel and appear intoxicated much more quickly than if we stick to one kind only. Mixing drinks may also cause us to consume a larger amount of alcohol in a short period of time. Opt for drinks with a lower alcohol content to help pace yourself throughout the day, such as light beers or spritzers. Watch out for those sugary drinks!

6. Eat something

A lot of day drinking occasions already involve eating, but it’s important never to drink on an empty stomach. It can be helpful to eat before drinking or snack while drinking. Having food in our stomach slows the absorption of alcohol. Plus, eating can help us drink at a slower rate, since we’re doing something instead of solely drinking.

Keep in mind that, in general, limiting our alcohol consumption or eliminating it entirely can do wonders for our physical health and mental well-being. However, if we do choose to drink, following these tips can be very helpful.

The Bottom Line

Even though it’s normalized in our culture, day drinking still brings with it a set of risks — from over consumption to dehydration. While occasionally enjoying a beverage or two during the day isn’t harmful, if day drinking becomes a regular part of our routine or if we’re overindulging every time, that could be a sign we’re misusing alcohol.

If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.

A mimosa at brunch, a poolside margarita, an ice cold beer at a barbecue — for many people, there’s nothing quite like enjoying a cold drink on a warm day. Indeed, day drinking has been glamorized in popular culture as a way to kick back, relax, and have some fun. But is it really just harmless fun?

Why does day drinking feel different? In this post, we’ll explore how drinking all day affects our body and why it can be so dangerous. We’ll also provide tips about day drinking responsibly. Let’s dive in!

How Day Drinking Affects the Body: Understanding the Risks

We know: day drinking seems like innocent fun. How much harm can a mimosa at brunch or a beer at a ballgame cause? But why does day drinking feel different? Ss enticing as it may be, day drinking all day can lead to serious consequences. Alcohol at any time of day brings its own set of risks, but day drinking in particular can be dangerous. It’s not that our body processes alcohol differently depending on the time of day. Rather, the effects of alcohol that we feel can vary at different times of the day. 

Let’s look at 5 risks associated with day drinking:

1. Leads to excessive drinking

Day drinking often revolves around social situations and food, whether that means brunch with friends or a family barbeque. As such, we’re less likely to be drinking on an empty stomach. This is actually a good thing, because food slows the absorption of alcohol and decreases its effects. On the other hand, however, this might mean we end up drinking more to achieve the desired effect. Or we end up drinking more simply because we’re at an event — a brunch, festival, or game — that goes on for hours. Either way, day drinking can lead to excessive consumption of alcohol, putting us at greater risk for intoxication. Sugary drinks (like a margarita or daiquiri) can be particularly dangerous, as sugar slows the absorption of alcohol in our bloodstream. This might cause us to drink more — and more quickly — to get that tipsy feeling.

2. Leads to poor sleep

Ever conked out on the couch after a boozy brunch? It’s early afternoon! You can thank alcohol’s sedative effects. As a central nervous system depressant, alcohol slows brain activity and can make us feel sleepy. This might seem like a good thing when it comes to sleep, but alcohol actually disrupts our sleep and reduces our overall sleep quality. When it comes to day drinking, this can be particularly problematic. If we consume large quantities during the day and it’s still in our system when we go to bed, it can disrupt our nighttime sleep. Furthermore, if we sleep it off by taking a nap after drinking, we’ll likely have a harder time getting good sleep at night.

3. Negatively impacts our mood

It’s easy to ride the high of day drinking — that is, until you stop drinking, return home, and suddenly experience a crash. It doesn’t feel like it when we start drinking, but alcohol is a depressant. It gives us that initial high because it floods our brain with the “feel good” chemical dopamine, but that euphoria is short-lived. As alcohol’s effects wear off, dopamine levels plummet, frequently falling below normal levels. This abrupt dopamine dip might leave us feeling gloomy or depressed, especially in contrast to the exhilaration we felt while drinking. This effect can last into the next day and contribute to that terrible feeling of hangxiety.

4. Increases risk of dehydration

Between BBQs, pool parties, and beach vacations, day drinking and summer seem to go hand in hand. Day drinking can also put us at risk for dehydration — particularly if we’re drinking on a hot summer day. While a cold beer can seem refreshing, drinking in the heat can quickly make us dehydrated. This is because alcohol is a diuretic, meaning it promotes water loss through urine. Alcohol has this effect regardless of the temperature or time of day we drink. But dehydration can be amplified by drinking in the sun and heat, as we sweat out important electrolytes and minerals like potassium and magnesium. This can worsen our hangover the next day, as dehydration is responsible for many hangover symptoms, like those pounding headaches. Plus, alcohol metabolizes into the compound acetaldehyde, which may cause our body to be more susceptible to UV rays, essentially increasing our risk of getting a sunburn.

5. Increases risk of accidents and injuries

Some people mistakenly assume that they’re more alert or less drunk just because the sun is out and it’s daytime. But no matter what time it is, alcohol still impacts our cognition! It slows down our brain processes, affecting everything from our judgment to our motor skills. And the more we drink, the greater the effect. Interestingly, as drinking rates tend to rise in the summer, accidents also increase as well. For instance, people are more likely to get burns from the grill, cuts from dropping knives, or lifting objects that are too heavy. Furthermore, it can be particularly dangerous if we assume we’re sober enough to drive later on in the day. Even if we don’t feel as intoxicated as we were, our system is still processing the alcohol.

Is Day Drinking a Sign of Alcohol Misuse?

So, apart from the risks above, is day drinking a sign of alcohol misuse? Certainly not! Since day drinking has become an embedded part of our culture, indulging in the occasional beverage at a brunch, BBQ, or ball game is not an indication of alcohol misuse.

However, just because drinking all day is glamorized in popular culture doesn’t mean it’s a healthy practice. And if we find ourselves regularly day drinking — whether during the week at lunches or during the weekends — that might be a sign we’re misusing alcohol. We may not have a physical dependence, but perhaps alcohol has become an unhealthy coping mechanism.

So how can we tell if we’re misusing alcohol? We might exhibit some or all of the following symptoms:

• Drinking more alcohol over a longer period of time than intended
• Wanting to cut back on drinking but being unable to do so
• Spending a lot of time obtaining alcohol, consuming it, and then recovering
• Inability to function normally in important areas of our life due to alcohol
• Strong cravings for alcohol
• Giving up important activities because of alcohol use
• Using alcohol in situations that may be dangerous or risky
• Continuing alcohol consumption despite negative consequences
• Increased tolerance (i.e., needing to drink more to experience the same effects)
• Experiencing symptoms of withdrawal when alcohol use is reduced or stopped

Furthermore, many people who misuse alcohol regularly binge drink, which is defined as having five or more drinks in two hours for men, and four or more drinks in two hours for women. Binge drinking can be extremely dangerous, increasing our chance of alcohol poisoning, accidents, and injuries.

Again, the occasional day drinking doesn’t indicate we have a problem with alcohol. But when day drinking is a frequent occurrence, that may be a sign we’re misusing alcohol and should talk to a medical professional.

6 Tips for Day Drinking

You’re about to enjoy a day at the beach, an afternoon barbecue, or an outdoor festival, and you’re planning to drink — what can you do to manage the risks associated with day drinking?

Here are 6 tips for drinking responsibly and making sure your day drinking doesn’t go awry:

1. Plan ahead

It’s easy for day drinking to quickly get out of hand. What starts as casually enjoying one drink can quickly lead into a binge. Try setting limits beforehand — then stick to them! You can even consider setting a reminder or alarm on your phone to moderate your consumption, or to just check in with yourself. For instance, maybe you aim to limit yourself to one drink per hour. Set an alarm for one hour on your phone, and don’t consume another drink before it goes off.

2. Hydrate, hydrate, hydrate

As we’ve learned, alcohol can dehydrate us, but day drinking in the sun can put us at an even greater risk. Hydration is important for every bodily system, so we should be prioritizing it regardless. For every alcoholic drink you have, try consuming a full glass of water. This helps us stay hydrated, and it limits the amount of alcohol we consume by keeping us fuller and keeping our hands full. It also gives our liver time to break down the alcohol. Even moderate levels of alcohol cause dehydration, but drinking water can slow this effect.

3. Count your drinks

It’s easy to lose track of the amount of alcohol we consume when we’re day drinking. Try using the Reframe app's drink tracker or just a notepad app in your phone to document every drink you have — whether at a BBQ, ballgame, or festival. This can help you become more aware of how much you’re consuming. It can also help you assess your consumption the next day.

4. Sip slowly

Make it a practice to truly savor each drink, taking slow sips and noticing the textures, aromas, and flavors. Mindful drinking can be particularly helpful, as it not only enhances our drinking experience, but helps us drink less — reducing the risk of a hangover. It can help to stick to drinks that take time to finish, such as beer (as opposed to shots or mixed drinks, which are easy to gulp down).

5. Don’t mix drinks

Mixing different types of alcohol drinks can rapidly bring up BAC levels and make us feel and appear intoxicated much more quickly than if we stick to one kind only. Mixing drinks may also cause us to consume a larger amount of alcohol in a short period of time. Opt for drinks with a lower alcohol content to help pace yourself throughout the day, such as light beers or spritzers. Watch out for those sugary drinks!

6. Eat something

A lot of day drinking occasions already involve eating, but it’s important never to drink on an empty stomach. It can be helpful to eat before drinking or snack while drinking. Having food in our stomach slows the absorption of alcohol. Plus, eating can help us drink at a slower rate, since we’re doing something instead of solely drinking.

Keep in mind that, in general, limiting our alcohol consumption or eliminating it entirely can do wonders for our physical health and mental well-being. However, if we do choose to drink, following these tips can be very helpful.

The Bottom Line

Even though it’s normalized in our culture, day drinking still brings with it a set of risks — from over consumption to dehydration. While occasionally enjoying a beverage or two during the day isn’t harmful, if day drinking becomes a regular part of our routine or if we’re overindulging every time, that could be a sign we’re misusing alcohol.

If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.