Wondering if there are all-inclusive resorts without alcohol (or ones where alcohol is not the focus)? You’re in luck! Our latest blog explores 15 sober resorts and other vacation ideas for those looking to relax without booze.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re sitting on a bulky rattan chair, looking at the ocean in the evening as a clutch of baby turtles sprouts from a nest in the sand. They jump out like popcorn and immediately shuffle en masse straight into the dark moonlit ocean. One or two lucky survivors of the bunch will return to the same beach roughly 30 years from now to lay her own eggs on the sand, the memory of which will remain as fresh as it was the first time she touched the shore with her tiny flippers.
And so will your memory — it will stay clear for years to come. You don’t even notice that the glass sitting next to you contains tonic water (no gin or vodka). And so does the glass of the person next to you. And no, it’s not because the bar has run out of booze. Instead, it’s because you’re at one of the all-inclusive resorts without alcohol (or one where drinking is not the focus) that have been flourishing around the world.
Let’s face it: resorts are supposed to be relaxing. But if you’ve ever seen a plane full of people returning from a boozy “vacation,” you may think twice about drinking as a way to let loose. The truth is, these post-party passengers look anything but relaxed. Their faces are blotchy, their hair is matted, their eyes are glazed over, and they’re sunburnt from spending hours on the beach (it’s easy to forget to reapply sunscreen when you’re on your fifth margarita).
Without all those drinks (which often start with a morning mimosa and continue throughout the day), there’s more time in the day — a lot more. This means there’s time to rent that jet ski (and not fall off), more time to explore new towns, and more people to meet (and actually remember).
There are many reasons why alcohol-free resorts are gaining traction. For an in-depth look on sober travel, check out “How To Enjoy an Alcohol-Free Vacation: A Case for Sober Tourism.”
For now, let’s set sail for a virtual journey to 15 great destinations!
If that turtle beach we mentioned earlier resonated deeply, this one’s for you! Located on the sunny Riviera Maya, the Akumal Bay all-inclusive resort takes “wellness” to a whole new level.
It dubs itself “your home under the sun,” and, indeed, it is! Many people come back year after year, and there’s even a vibrant Facebook community for regulars. True to its name, this wellness resort is all about mindset change. While there’s booze for those who want it and it’s not explicitly prohibited, it’s somehow … discouraged. It’s there, but it’s in the background. Most of the resort restaurants and bars close around 10 p.m. If you were to drink after that, nobody would stop you, but you might stand out. And you might be asked if you’re doing okay — a few too many times.
All in all, many find that spending a few days at Akumal is a transformative experience. Your thinking changes in a seemingly effortless way as you slip into new habits and discover a happier, healthier version of yourself.
Don’t miss:
For fans of the beach a bit farther away from the equator, there’s Somerton Lodge — a booze-free hotel England’s Isle of Wight. Pretend you’re Hercules Poirot solving a mystery or Edith Crawley from Downton Abbey out on a morning stroll as you wander through the gardens sipping one of the many mocktails available at the alcohol-free bar. Remember, science says that getting in touch with our playful side by using our imagination isn’t just for kids — it’s a natural way to let dopamine flow, keeping those cravings safely docked at bay.
Don’t miss:
In the words of poet Charles Hamilton Aide,
Do you recall that night in June
Do you recall that night in June
Upon the Danube River;
We listened to the ländler-tune,
We watched the moonbeams quiver.
And maybe you, too, would like to recall your own night in June upon the “blue Danube” that flows out of Germany’s Black Forest and runs to the Black Sea through 10 countries (more than any other river in the world!).
However, while many of its counterparts are notorious for round-the-clock drinking, the Sober Danube is no “booze cruise.” Here, you can enjoy the architecture, listen to the music, and feast on some authentic culinary gems, all from the comfort of the AmaMagna boat.
Don’t miss:
The first (and, so far, only) 5-star wellness resort in the UAE, the beachfront Retreat Palm Dubai offers personalized retreat options and other well-being perks. It’s perfect for a family trip, romantic getaway, or personal journey to rest and recharge — you’ll leave refreshed, inspired, and hangover-free.
Don’t miss:
The website of this unique women-only Mediterranean haven invites guests to “leave their footprints” on the private 100-meter-long beach. Complete with sunbathing areas and a pier, the Adin Beach Hotel is a true private sanctuary.
Ready to feel like the captain of your own journey and “emancipate your mind and your soul”? Research says that self-reflection — for example, through journaling — is a crucial ingredient when it comes to making changes that stick. (Want to learn more? Check out “Benefits of an Addiction Recovery Journal.”)
Don’t miss:
Described as “one of the most outrageously beautiful island nations in the world” where “the islands are scattered like ivory pearls,” Maldives is the perfect setting for a sober retreat.
Feeling adventurous? You’ve got a whole island to discover! The Fiyavalhu Resort’s website invites you to explore Mandhoo Island and be the Jane or Tarzan “of your newfound booze-free paradise.
The Mandhoo Island sounds like it’s straight out of Glenn Harrold’s “Abandoned Island” guided meditation, but it’s real! Its lush jungle and sun-soaked beaches provide a “natural and private alcove” that’s perfect for a morning meditation session. And science says that mindfulness works wonders when it comes to changing habits and reducing alcohol cravings!
Don’t miss:
This unique complex of luxury villas at the heart of the al Maaden golf resorts is a self-care paradise. The Al Maaden Villahotel in Marrakesh provides a private sanctuary and allows you to fill your days with various self-care activities, such as the traditional Mediterranean hammam. Wash away your worries and soak in serenity as you check out the steam bath, exfoliate with Ghassoul wrapping, and scrub down with black soap.
As we know, self-care is key in the alcohol journey. Nurturing our body through routines that leave us feeling rejuvenated clears our mind and makes us stronger when it comes to dealing with cravings. And science says that hydrotherapy in particular works wonders for both body and mind. Stemming from the earliest civilizations in India, Egypt, China, it has benefits for the cardiovascular, respiratory, and nervous system. (And if our ancestors found time to squeeze in a healing bath or two, so can we!)
Don’t miss:
Can’t choose between soaking in the sun, steeping yourself in history, or sliding down a thrilling ride at a water park? Do all three when you stay at the Hedef Beyt Hotel! This alcohol-free resort is a short ride away from historical relics and theme park thrills alike.
Science says that adding new experiences — whether that means doing something adventurous or brainy — can deepen our alcohol journey. It’s all about engaging the mind and pushing ourselves outside our comfort zones — “living” instead of simply “existing.”
Don’t miss:
Send your friends a photo from the Wome Deluxe Hotel in Turkey and they’ll swear you retouched it, but no — the Mediterranean water really is that clear and the trees really are that green! This alcohol-free resort is perfect for anyone looking for some much-needed relief from the hustle and bustle of daily life.
In addition to the healing power of nature, the hotel’s architecture alone is enough to put your mind in a grounded and peaceful state. According to research, our physical surroundings play a crucial role in recovery from alcohol misuse. When we are away from the clutter, triggers, and overstimulation that normally surrounds us, a space opens up in the mind that allows room for new possibilities.
Don’t miss:
Another take on the Maldives experience, Plumeria Hotel dubs itself “affordable luxury.” Located on the island of Thinadhoo, Plumeria Maldives is a “boutique hotel” that’s a more active counterpart to the serene Fiyavalhu.
In addition to plenty of sea, sun, and spa time, there’s also scuba snorkeling! Remember those turtles from Riviera Maya? Here, you can meet their relatives on the other side of the world.
Don’t miss:
Ready for another cruise without the booze? AROYA Cruises has you covered! When it comes to major cruise lines, alcohol is usually factored into the price, making it much steeper than it needs to be for those wishing to go booze-free. The 335-meter-long AROYA cruise liner complete with 19 decks, 1,682 cabins, 17 restaurants, and, to top it all off, its own water park with 5 slides is a perfect alternative. (Where else can you spend your morning sliding down into a pool of water while gazing out into the open sea?)
As a press release covering AROYA’s upcoming launch in December 2024 puts it,
Alcohol-free travel is nothing new in Saudi Arabia — all airlines flying to the kingdom refrain from serving alcohol and Saudia Airline, Saudi’s flag carrier, as well as all other Saudi airlines, are entirely dry … Anyone who can or wants to go without a drink for a few days would find this new cruise line appealing, especially considering its offerings.
Let’s set our sober sails!
The founder of Sobertopia knows what it’s like to be the odd one out when it comes to booze. Her own alcohol journey inspired her to start Sobertopia retreats as a much-needed break for women to let loose and connect with others like them. Here’s how she describes it:
“What are my retreats all about? Think: Trips full of sun, yoga, hikes, amazing food, fun activities, relaxation, and connection … without the booze! My sober retreats are aimed at sober (curious) women like you and me that like (or need!) a break from day-to-day life, while wanting the possibility to connect with each other … On my retreats you are the normie!”
In short, Sobertopia retreats are all about community. And science says that social support is crucial for success on the alcohol journey! (For more tips on building a support network, check out “Types of Social Support and How They Work.”)
“Ditch alcohol and express your greater purpose” — that’s the mission of Euphoric AF retreats in a nutshell. Over the last few years, the owner has hosted retreats for sober and sober-curious women in some of the most exotic and inspiring locations in the world. Past destinations included Puerto Vallarta, Costa Rica, and Bali. The emphasis on mindfulness and empowerment makes these adventures deeply personal and fulfilling, helping “alcohol-free and sober-curious women to become confident in an AF identity and discover their greater purpose.”
Climb through the jungle, soak up the sun, and think of all the perks of an alcohol-free life waiting for you as you continue your journey. (And for a deep dive on what being sober-curious is all about, check “What Is the Sober Curious Movement?” and “What Does It Mean To Be Sober Curious?”)
When founder Dacri Murray stopped drinking in 2017 and got “hooked” on travel instead, she wanted to share her passion with others on the same journey. Based in Toronto, Darci’s HOOKED travel company takes people all over the world, from “Iceland on the Rocks” (the geological kind!) to “Hold the Sauce in Sayulita,” Mexico.
At its core, HOOKED is all about discovering new sources of joy — a crucial part of recovering from alcohol misuse. Alcohol floods our brain with dopamine, and while there are healthy sources that can provide the same (and even deeper) reward, it takes a bit of work on our part. We need opportunities to explore the world without booze to prove to ourselves that we don’t need it to have fun, and HOOKED does just that!
As the HOOKED website reads,
Our purpose is to get you HOOKED on healthy habits … Being alcohol-free heightens your awareness drastically: Colors become brighter, food tastes better, touch is more intense. In this full sensory state, we introduce the element of travel making your brand new experience in an unfamiliar place euphoric!
Ready to turn those hours that have been gifted back to you into experiences that will give your alcohol journey new momentum? Then it’s time to get “hooked”!
And finally, another cruise to finish off our list! Sober Celebrations is all about sailing the sober seas together, in the company of others who want to experience the world without booze.
The founder gives a delicious explanation of the recent 10-day Mediterranean cruise:
There are two times that define a particular dimension of reality in my life: the first 35 years before I experienced crème brulée and the years that follow. Explaining the last 10 days on islands in Italy and Greece with a band of adventurous recovering alcoholics is like trying to explain the experience of having crème brulée. The silky richness of it rolls around your mouth and brain like the siren's song that secluded the sailors into the glistening Aegean sea at dusk; there is a smooth yolk texture that slips under your tongue like the egg tempera wood covered in gold leaf by ancient artists in Byzantine paintings, and while the dessert is similar to a religious experience, it can't compare to whispering the Serenity Prayer with people who have been raised from the dead while inside St. Mark's Basilica in Venice where the saint himself is buried.
If you’re eager to discover the world without the fear of what’s lurking in the bar across the deck (it’s all mocktails!), then this one’s for you. And maybe grab a crème brulée before you go. Happy sailing!
What happens when we leave alcohol behind? Well, many things (all good), but there’s one that’s easy to overlook: time. Imagine all the hours you used to spend thinking about drinks, buying booze, drinking it, and — sometimes the worst time-stealer of all — recovering in the aftermath. Now you have them back! What will you do with yours?
You’re sitting on a bulky rattan chair, looking at the ocean in the evening as a clutch of baby turtles sprouts from a nest in the sand. They jump out like popcorn and immediately shuffle en masse straight into the dark moonlit ocean. One or two lucky survivors of the bunch will return to the same beach roughly 30 years from now to lay her own eggs on the sand, the memory of which will remain as fresh as it was the first time she touched the shore with her tiny flippers.
And so will your memory — it will stay clear for years to come. You don’t even notice that the glass sitting next to you contains tonic water (no gin or vodka). And so does the glass of the person next to you. And no, it’s not because the bar has run out of booze. Instead, it’s because you’re at one of the all-inclusive resorts without alcohol (or one where drinking is not the focus) that have been flourishing around the world.
Let’s face it: resorts are supposed to be relaxing. But if you’ve ever seen a plane full of people returning from a boozy “vacation,” you may think twice about drinking as a way to let loose. The truth is, these post-party passengers look anything but relaxed. Their faces are blotchy, their hair is matted, their eyes are glazed over, and they’re sunburnt from spending hours on the beach (it’s easy to forget to reapply sunscreen when you’re on your fifth margarita).
Without all those drinks (which often start with a morning mimosa and continue throughout the day), there’s more time in the day — a lot more. This means there’s time to rent that jet ski (and not fall off), more time to explore new towns, and more people to meet (and actually remember).
There are many reasons why alcohol-free resorts are gaining traction. For an in-depth look on sober travel, check out “How To Enjoy an Alcohol-Free Vacation: A Case for Sober Tourism.”
For now, let’s set sail for a virtual journey to 15 great destinations!
If that turtle beach we mentioned earlier resonated deeply, this one’s for you! Located on the sunny Riviera Maya, the Akumal Bay all-inclusive resort takes “wellness” to a whole new level.
It dubs itself “your home under the sun,” and, indeed, it is! Many people come back year after year, and there’s even a vibrant Facebook community for regulars. True to its name, this wellness resort is all about mindset change. While there’s booze for those who want it and it’s not explicitly prohibited, it’s somehow … discouraged. It’s there, but it’s in the background. Most of the resort restaurants and bars close around 10 p.m. If you were to drink after that, nobody would stop you, but you might stand out. And you might be asked if you’re doing okay — a few too many times.
All in all, many find that spending a few days at Akumal is a transformative experience. Your thinking changes in a seemingly effortless way as you slip into new habits and discover a happier, healthier version of yourself.
Don’t miss:
For fans of the beach a bit farther away from the equator, there’s Somerton Lodge — a booze-free hotel England’s Isle of Wight. Pretend you’re Hercules Poirot solving a mystery or Edith Crawley from Downton Abbey out on a morning stroll as you wander through the gardens sipping one of the many mocktails available at the alcohol-free bar. Remember, science says that getting in touch with our playful side by using our imagination isn’t just for kids — it’s a natural way to let dopamine flow, keeping those cravings safely docked at bay.
Don’t miss:
In the words of poet Charles Hamilton Aide,
Do you recall that night in June
Do you recall that night in June
Upon the Danube River;
We listened to the ländler-tune,
We watched the moonbeams quiver.
And maybe you, too, would like to recall your own night in June upon the “blue Danube” that flows out of Germany’s Black Forest and runs to the Black Sea through 10 countries (more than any other river in the world!).
However, while many of its counterparts are notorious for round-the-clock drinking, the Sober Danube is no “booze cruise.” Here, you can enjoy the architecture, listen to the music, and feast on some authentic culinary gems, all from the comfort of the AmaMagna boat.
Don’t miss:
The first (and, so far, only) 5-star wellness resort in the UAE, the beachfront Retreat Palm Dubai offers personalized retreat options and other well-being perks. It’s perfect for a family trip, romantic getaway, or personal journey to rest and recharge — you’ll leave refreshed, inspired, and hangover-free.
Don’t miss:
The website of this unique women-only Mediterranean haven invites guests to “leave their footprints” on the private 100-meter-long beach. Complete with sunbathing areas and a pier, the Adin Beach Hotel is a true private sanctuary.
Ready to feel like the captain of your own journey and “emancipate your mind and your soul”? Research says that self-reflection — for example, through journaling — is a crucial ingredient when it comes to making changes that stick. (Want to learn more? Check out “Benefits of an Addiction Recovery Journal.”)
Don’t miss:
Described as “one of the most outrageously beautiful island nations in the world” where “the islands are scattered like ivory pearls,” Maldives is the perfect setting for a sober retreat.
Feeling adventurous? You’ve got a whole island to discover! The Fiyavalhu Resort’s website invites you to explore Mandhoo Island and be the Jane or Tarzan “of your newfound booze-free paradise.
The Mandhoo Island sounds like it’s straight out of Glenn Harrold’s “Abandoned Island” guided meditation, but it’s real! Its lush jungle and sun-soaked beaches provide a “natural and private alcove” that’s perfect for a morning meditation session. And science says that mindfulness works wonders when it comes to changing habits and reducing alcohol cravings!
Don’t miss:
This unique complex of luxury villas at the heart of the al Maaden golf resorts is a self-care paradise. The Al Maaden Villahotel in Marrakesh provides a private sanctuary and allows you to fill your days with various self-care activities, such as the traditional Mediterranean hammam. Wash away your worries and soak in serenity as you check out the steam bath, exfoliate with Ghassoul wrapping, and scrub down with black soap.
As we know, self-care is key in the alcohol journey. Nurturing our body through routines that leave us feeling rejuvenated clears our mind and makes us stronger when it comes to dealing with cravings. And science says that hydrotherapy in particular works wonders for both body and mind. Stemming from the earliest civilizations in India, Egypt, China, it has benefits for the cardiovascular, respiratory, and nervous system. (And if our ancestors found time to squeeze in a healing bath or two, so can we!)
Don’t miss:
Can’t choose between soaking in the sun, steeping yourself in history, or sliding down a thrilling ride at a water park? Do all three when you stay at the Hedef Beyt Hotel! This alcohol-free resort is a short ride away from historical relics and theme park thrills alike.
Science says that adding new experiences — whether that means doing something adventurous or brainy — can deepen our alcohol journey. It’s all about engaging the mind and pushing ourselves outside our comfort zones — “living” instead of simply “existing.”
Don’t miss:
Send your friends a photo from the Wome Deluxe Hotel in Turkey and they’ll swear you retouched it, but no — the Mediterranean water really is that clear and the trees really are that green! This alcohol-free resort is perfect for anyone looking for some much-needed relief from the hustle and bustle of daily life.
In addition to the healing power of nature, the hotel’s architecture alone is enough to put your mind in a grounded and peaceful state. According to research, our physical surroundings play a crucial role in recovery from alcohol misuse. When we are away from the clutter, triggers, and overstimulation that normally surrounds us, a space opens up in the mind that allows room for new possibilities.
Don’t miss:
Another take on the Maldives experience, Plumeria Hotel dubs itself “affordable luxury.” Located on the island of Thinadhoo, Plumeria Maldives is a “boutique hotel” that’s a more active counterpart to the serene Fiyavalhu.
In addition to plenty of sea, sun, and spa time, there’s also scuba snorkeling! Remember those turtles from Riviera Maya? Here, you can meet their relatives on the other side of the world.
Don’t miss:
Ready for another cruise without the booze? AROYA Cruises has you covered! When it comes to major cruise lines, alcohol is usually factored into the price, making it much steeper than it needs to be for those wishing to go booze-free. The 335-meter-long AROYA cruise liner complete with 19 decks, 1,682 cabins, 17 restaurants, and, to top it all off, its own water park with 5 slides is a perfect alternative. (Where else can you spend your morning sliding down into a pool of water while gazing out into the open sea?)
As a press release covering AROYA’s upcoming launch in December 2024 puts it,
Alcohol-free travel is nothing new in Saudi Arabia — all airlines flying to the kingdom refrain from serving alcohol and Saudia Airline, Saudi’s flag carrier, as well as all other Saudi airlines, are entirely dry … Anyone who can or wants to go without a drink for a few days would find this new cruise line appealing, especially considering its offerings.
Let’s set our sober sails!
The founder of Sobertopia knows what it’s like to be the odd one out when it comes to booze. Her own alcohol journey inspired her to start Sobertopia retreats as a much-needed break for women to let loose and connect with others like them. Here’s how she describes it:
“What are my retreats all about? Think: Trips full of sun, yoga, hikes, amazing food, fun activities, relaxation, and connection … without the booze! My sober retreats are aimed at sober (curious) women like you and me that like (or need!) a break from day-to-day life, while wanting the possibility to connect with each other … On my retreats you are the normie!”
In short, Sobertopia retreats are all about community. And science says that social support is crucial for success on the alcohol journey! (For more tips on building a support network, check out “Types of Social Support and How They Work.”)
“Ditch alcohol and express your greater purpose” — that’s the mission of Euphoric AF retreats in a nutshell. Over the last few years, the owner has hosted retreats for sober and sober-curious women in some of the most exotic and inspiring locations in the world. Past destinations included Puerto Vallarta, Costa Rica, and Bali. The emphasis on mindfulness and empowerment makes these adventures deeply personal and fulfilling, helping “alcohol-free and sober-curious women to become confident in an AF identity and discover their greater purpose.”
Climb through the jungle, soak up the sun, and think of all the perks of an alcohol-free life waiting for you as you continue your journey. (And for a deep dive on what being sober-curious is all about, check “What Is the Sober Curious Movement?” and “What Does It Mean To Be Sober Curious?”)
When founder Dacri Murray stopped drinking in 2017 and got “hooked” on travel instead, she wanted to share her passion with others on the same journey. Based in Toronto, Darci’s HOOKED travel company takes people all over the world, from “Iceland on the Rocks” (the geological kind!) to “Hold the Sauce in Sayulita,” Mexico.
At its core, HOOKED is all about discovering new sources of joy — a crucial part of recovering from alcohol misuse. Alcohol floods our brain with dopamine, and while there are healthy sources that can provide the same (and even deeper) reward, it takes a bit of work on our part. We need opportunities to explore the world without booze to prove to ourselves that we don’t need it to have fun, and HOOKED does just that!
As the HOOKED website reads,
Our purpose is to get you HOOKED on healthy habits … Being alcohol-free heightens your awareness drastically: Colors become brighter, food tastes better, touch is more intense. In this full sensory state, we introduce the element of travel making your brand new experience in an unfamiliar place euphoric!
Ready to turn those hours that have been gifted back to you into experiences that will give your alcohol journey new momentum? Then it’s time to get “hooked”!
And finally, another cruise to finish off our list! Sober Celebrations is all about sailing the sober seas together, in the company of others who want to experience the world without booze.
The founder gives a delicious explanation of the recent 10-day Mediterranean cruise:
There are two times that define a particular dimension of reality in my life: the first 35 years before I experienced crème brulée and the years that follow. Explaining the last 10 days on islands in Italy and Greece with a band of adventurous recovering alcoholics is like trying to explain the experience of having crème brulée. The silky richness of it rolls around your mouth and brain like the siren's song that secluded the sailors into the glistening Aegean sea at dusk; there is a smooth yolk texture that slips under your tongue like the egg tempera wood covered in gold leaf by ancient artists in Byzantine paintings, and while the dessert is similar to a religious experience, it can't compare to whispering the Serenity Prayer with people who have been raised from the dead while inside St. Mark's Basilica in Venice where the saint himself is buried.
If you’re eager to discover the world without the fear of what’s lurking in the bar across the deck (it’s all mocktails!), then this one’s for you. And maybe grab a crème brulée before you go. Happy sailing!
What happens when we leave alcohol behind? Well, many things (all good), but there’s one that’s easy to overlook: time. Imagine all the hours you used to spend thinking about drinks, buying booze, drinking it, and — sometimes the worst time-stealer of all — recovering in the aftermath. Now you have them back! What will you do with yours?
Looking for tips for quitting evening drinks? It’s all about getting dopamine flowing naturally and learning how to unwind without alcohol. Learn more in our latest blog!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It’s evening: you put on that comfy sweatshirt you’ve had since college, browse through Netflix for a new mystery series to binge-watch, and … reach for a glass of pinot that’s been part of your evening ritual for years (or even decades). If that sounds familiar, you’re not alone — many of us get in the habit of ending our day with a couple of drinks (or more — we deserve it, right?).
However, recently you’ve noticed that alcohol is taking more than it’s giving. You end up falling asleep before the show ends. Even if you make it through the whole thing, you have no idea who did it in the “whodunit” you watched. Even worse, you end up waking up at 3 a.m. after passing out on the couch, tossing and turning for the rest of the night as you sweat under the covers. When you get up in the morning, you feel groggy and dehydrated.
You can’t deny it anymore — alcohol is the culprit in this situation. But does cutting it out of your evenings mean settling for a boring night? Not at all! The key is replacing your boozy ritual with an evening routine without alcohol. Let’s find out how to unwind without alcohol with some handy tips for quitting evening drinks. Spoiler alert: you might find that these fun alternatives to alcohol in the evening are more satisfying than that wine glass (or bottle) ever was.
Wondering what’s drawing you to the bottle when the sun goes down, and want to know how to unwind without alcohol? It’s all about finding a way to relax while rewiring our brain by forming new habits.
Many of us reach for a drink to help us “relax.” And while it’s true that alcohol slows down the nervous system thanks to its depressant effects, that “relaxation” is just a temporary numbing effect. It also backfires: in an attempt to rebalance itself, the brain releases dynorphin that leaves us more anxious than we were before we had that drink. Those 3 a.m. awakenings we mentioned before? That’s dynorphin in action, making us restless and leading to morning-after anxiety and grogginess.
Unfortunately, even if we understand that booze doesn’t truly relax us, it can be hard to leave it behind. Simply performing the same action — in this case, drinking — at the same time creates neural pathways that make the habit difficult to break. If drinking at night has become a habit, social and environmental cues might also seal it in place.
Moreover, alcohol also floods our brain with extra dopamine, creating a brief boost of pleasure by triggering the “reward circuit.” While any habit triggers dopamine release (the brain loves habits!), in the case of substances like alcohol the effect is especially strong. Luckily, there are plenty of healthy ways to change our habits and get dopamine flowing naturally! We get a dopamine boost from other foods and drinks we consume, as well as from healthy interactions, creative activities, and much more. The more we perform our new routine, the stronger the new associations will get, making it easier to keep booze out of the picture.
Now let’s turn to some practical tips for quitting evening drinks!
Letting go of alcohol in the evenings means we’ll need something else to sip on. And it doesn’t have to be boring! In fact, making the evening drink a fun ritual is important to keep us from feeling deprived. An extra bonus? There are plenty of options that are actually hydrating and packed with nutrients!
The reason this drink swap works so well is because we’re replacing one activity with a similar one. Our taste buds are satisfied, we feel (more) hydrated, and that soothing wave of relaxation envelops us, satisfying our craving in a healthier way.
Tip: Become a mocktail master and experiment with seasonal flavors and garnishes to keep things interesting. Need some inspiration? Check out “Alcohol-Free Drinks: 10 DIY Mocktail Recipes” and “Heartwarming Winter Mocktails for Cozy Alcohol-Free Evenings.”
Don’t worry, we’re not going to suggest doing a cardio “boot camp” routine or full-speed spinning session. Evenings are all about relaxation, and there’s time for getting our sweat on in the morning. Instead, this is the time to do some light stretching to build flexibility and calm the nervous system. Studies show that light physical activity increases the production of GABA. That’s the same calming neurotransmitter that alcohol boosts, but there’s one big difference: no crash!
Tip: Try a relaxing evening yoga routine to combine movement with a bit of meditation (more on this later!). Check out “How Can Yoga Help Us Drink Less Alcohol?” for inspiration.
There’s a reason why “bedtime stories” are a thing: they help us relax and drift off to sleep. The rhythm and imagery of an imaginary world alone works wonders when it comes to relaxation. But there’s more to it! According to Johns Hopkins Center for Sleep and Wellness neurologist Rachel Salas, listening to stories engages our mirror neurons — networks that fire when we observe or think about someone else’s experience and “internalize” it as our own. Mirror neurons are at the heart of our ability to empathize with others — a uniquely human feature that alcohol tends to disrupt.
As Salas tells National Geographic, “From a neurological standpoint, it’s not just the idea of traveling and seeing new places, it’s about connecting. We’re naturally social beings.” Bedtime stories, in turn, are “as old as literature gets … In a way, when we’re listening to sleep stories, we’re harkening back to the very dawn of human culture.”
Tip: Start collecting podcast episodes and audiobooks to have a playlist at hand when it’s time to wind down for the day. Mysteries, heartwarming romances, survival tales, and nature-themed stories are all great options. Just stay away from anything too scary — unless that’s your thing!
One of the best ways to reduce stress is engaging in creative pursuits. Tapping into our creative side gives us that dopamine boost we might be craving. Only this time, instead of waking up with a hangover, we end up with a new beaded bracelet, crochet hat, or painting to (maybe) put on the wall.
Tip: Try different media. Even if you’ve never painted, written a poem, or put together a digital collage — give it a go! Check out “Sober Living Activities: Visual Arts, Music, and Writing” for inspiration and ideas.
Meditation — as well as other forms of mindfulness, such as diaphragmatic breathing, visualization, or yoga — is another sobriety superpower.
Science even shows that meditation relieves stress and boosts neuroplasticity — the brain’s ability to rewire itself. It also helps us coast through cravings, and helps the prefrontal cortex recover after alcohol misuse by increasing gray matter. Moreover, mindfulness gets us out of the “default mode network” — neural pathways involved in habitual, self-referential thinking associated with addictive behaviors. (Want to learn more? Take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
Tip: Experiment with different mindfulness practices to find one that clicks — then make it a part of your evening routine. Check out “The Best Meditations for Stress Relief” for some soothing options, or check out meditations or even sleep podcasts on YouTube!
Sound baths are amazing, but so are actual baths! Science says that warm water triggers the release of endorphins, boosting well-being and promoting relaxation.
Want to step it up a notch? Add Epsom salts, essential oils, or a bath bomb to take the experience to a new level. Research says that certain scents activate our limbic system, boosting our mood and even easing alcohol cravings.
Jasmine tends to have an uplifting effect. As Amy Leigh Mercree puts it in Essential Oils Handbook: Recipes for Natural Living, “Jasmine is one of the best oils to use if you are feeling apathetic or depressed. It induces a sense of euphoria and can help you restore optimism and a lust for life.”
Lavender, in turn, is relaxing, while peppermint is known to ease headaches. As Mercree goes on to say, “Essential oils are a superpower from the plant world.” Let’s reap the benefits and harness this superpower to turn our evenings into an oasis of well-being and health!
Tip: Add a “sound bath” element to the experience to get the best of both baths together! Play a sound healing audio, listen to nature sounds, or put on a calming playlist to soak in the relaxation.
Who says that games are just for kids? Find an engaging board game and make it a weekly (or nightly!) ritual. Science says that games are a natural way to release dopamine, giving us that pleasure of reward without the booze. Plus, engaging the prefrontal cortex with puzzles and strategy games helps repair any damage inflicted by booze, making alcohol-related brain fog a thing of the past.
Tip: Find a game that fits your vibe. Love strategy? Give Catan a go. Want to channel your inner sleuth? Try Codenames. Feeling imaginative? Dixit will hit the spot! Want something fun with no thinking involved? Pass the Pigs will do the trick!
Finally, ending the day on a grateful note can have a profound effect on our life. Whatever your new evening routine without alcohol looks like, spend a few minutes journaling afterwards and note at least three things that you’re grateful for that day.
Science says that gratitude increases dopamine and serotonin production in the brain, giving us a natural boost of joy. This simple practice can add staying power to your new routine by building positive associations with it. (Check out “10 Benefits of a Daily Gratitude Practice” for a deeper understanding of the power of gratitude.)
Tip: Keep your gratitude journal handy and look over it when an alcohol craving strikes. It’s a tangible reminder that life without alcohol is full of joy!
As you continue building your new evening routine, keep working on any cognitive distortions you might still have about alcohol. Dispelling the myths and clearing your mind of any remaining misconceptions will help the new habits stick.
The best part? You’ll go to bed knowing that alcohol didn’t steal another evening from you by erasing your memories or making you say or do things you didn’t mean. Here’s how Annie Grace puts it in This Naked Mind:
“I like who I am when I go to bed at night and when I wake up in the morning. My mind has more time and space, now that addiction doesn't dominate my thoughts. Time to spend with my family, to take care of myself, to progress my career … Now I am fully aware and alert from the moment I wake up until the moment I go to bed. What a gift.”
In time, alcohol will be an afterthought — you might find that it doesn’t even enter your mind. Congrats — you’re free!
It’s evening: you put on that comfy sweatshirt you’ve had since college, browse through Netflix for a new mystery series to binge-watch, and … reach for a glass of pinot that’s been part of your evening ritual for years (or even decades). If that sounds familiar, you’re not alone — many of us get in the habit of ending our day with a couple of drinks (or more — we deserve it, right?).
However, recently you’ve noticed that alcohol is taking more than it’s giving. You end up falling asleep before the show ends. Even if you make it through the whole thing, you have no idea who did it in the “whodunit” you watched. Even worse, you end up waking up at 3 a.m. after passing out on the couch, tossing and turning for the rest of the night as you sweat under the covers. When you get up in the morning, you feel groggy and dehydrated.
You can’t deny it anymore — alcohol is the culprit in this situation. But does cutting it out of your evenings mean settling for a boring night? Not at all! The key is replacing your boozy ritual with an evening routine without alcohol. Let’s find out how to unwind without alcohol with some handy tips for quitting evening drinks. Spoiler alert: you might find that these fun alternatives to alcohol in the evening are more satisfying than that wine glass (or bottle) ever was.
Wondering what’s drawing you to the bottle when the sun goes down, and want to know how to unwind without alcohol? It’s all about finding a way to relax while rewiring our brain by forming new habits.
Many of us reach for a drink to help us “relax.” And while it’s true that alcohol slows down the nervous system thanks to its depressant effects, that “relaxation” is just a temporary numbing effect. It also backfires: in an attempt to rebalance itself, the brain releases dynorphin that leaves us more anxious than we were before we had that drink. Those 3 a.m. awakenings we mentioned before? That’s dynorphin in action, making us restless and leading to morning-after anxiety and grogginess.
Unfortunately, even if we understand that booze doesn’t truly relax us, it can be hard to leave it behind. Simply performing the same action — in this case, drinking — at the same time creates neural pathways that make the habit difficult to break. If drinking at night has become a habit, social and environmental cues might also seal it in place.
Moreover, alcohol also floods our brain with extra dopamine, creating a brief boost of pleasure by triggering the “reward circuit.” While any habit triggers dopamine release (the brain loves habits!), in the case of substances like alcohol the effect is especially strong. Luckily, there are plenty of healthy ways to change our habits and get dopamine flowing naturally! We get a dopamine boost from other foods and drinks we consume, as well as from healthy interactions, creative activities, and much more. The more we perform our new routine, the stronger the new associations will get, making it easier to keep booze out of the picture.
Now let’s turn to some practical tips for quitting evening drinks!
Letting go of alcohol in the evenings means we’ll need something else to sip on. And it doesn’t have to be boring! In fact, making the evening drink a fun ritual is important to keep us from feeling deprived. An extra bonus? There are plenty of options that are actually hydrating and packed with nutrients!
The reason this drink swap works so well is because we’re replacing one activity with a similar one. Our taste buds are satisfied, we feel (more) hydrated, and that soothing wave of relaxation envelops us, satisfying our craving in a healthier way.
Tip: Become a mocktail master and experiment with seasonal flavors and garnishes to keep things interesting. Need some inspiration? Check out “Alcohol-Free Drinks: 10 DIY Mocktail Recipes” and “Heartwarming Winter Mocktails for Cozy Alcohol-Free Evenings.”
Don’t worry, we’re not going to suggest doing a cardio “boot camp” routine or full-speed spinning session. Evenings are all about relaxation, and there’s time for getting our sweat on in the morning. Instead, this is the time to do some light stretching to build flexibility and calm the nervous system. Studies show that light physical activity increases the production of GABA. That’s the same calming neurotransmitter that alcohol boosts, but there’s one big difference: no crash!
Tip: Try a relaxing evening yoga routine to combine movement with a bit of meditation (more on this later!). Check out “How Can Yoga Help Us Drink Less Alcohol?” for inspiration.
There’s a reason why “bedtime stories” are a thing: they help us relax and drift off to sleep. The rhythm and imagery of an imaginary world alone works wonders when it comes to relaxation. But there’s more to it! According to Johns Hopkins Center for Sleep and Wellness neurologist Rachel Salas, listening to stories engages our mirror neurons — networks that fire when we observe or think about someone else’s experience and “internalize” it as our own. Mirror neurons are at the heart of our ability to empathize with others — a uniquely human feature that alcohol tends to disrupt.
As Salas tells National Geographic, “From a neurological standpoint, it’s not just the idea of traveling and seeing new places, it’s about connecting. We’re naturally social beings.” Bedtime stories, in turn, are “as old as literature gets … In a way, when we’re listening to sleep stories, we’re harkening back to the very dawn of human culture.”
Tip: Start collecting podcast episodes and audiobooks to have a playlist at hand when it’s time to wind down for the day. Mysteries, heartwarming romances, survival tales, and nature-themed stories are all great options. Just stay away from anything too scary — unless that’s your thing!
One of the best ways to reduce stress is engaging in creative pursuits. Tapping into our creative side gives us that dopamine boost we might be craving. Only this time, instead of waking up with a hangover, we end up with a new beaded bracelet, crochet hat, or painting to (maybe) put on the wall.
Tip: Try different media. Even if you’ve never painted, written a poem, or put together a digital collage — give it a go! Check out “Sober Living Activities: Visual Arts, Music, and Writing” for inspiration and ideas.
Meditation — as well as other forms of mindfulness, such as diaphragmatic breathing, visualization, or yoga — is another sobriety superpower.
Science even shows that meditation relieves stress and boosts neuroplasticity — the brain’s ability to rewire itself. It also helps us coast through cravings, and helps the prefrontal cortex recover after alcohol misuse by increasing gray matter. Moreover, mindfulness gets us out of the “default mode network” — neural pathways involved in habitual, self-referential thinking associated with addictive behaviors. (Want to learn more? Take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)
Tip: Experiment with different mindfulness practices to find one that clicks — then make it a part of your evening routine. Check out “The Best Meditations for Stress Relief” for some soothing options, or check out meditations or even sleep podcasts on YouTube!
Sound baths are amazing, but so are actual baths! Science says that warm water triggers the release of endorphins, boosting well-being and promoting relaxation.
Want to step it up a notch? Add Epsom salts, essential oils, or a bath bomb to take the experience to a new level. Research says that certain scents activate our limbic system, boosting our mood and even easing alcohol cravings.
Jasmine tends to have an uplifting effect. As Amy Leigh Mercree puts it in Essential Oils Handbook: Recipes for Natural Living, “Jasmine is one of the best oils to use if you are feeling apathetic or depressed. It induces a sense of euphoria and can help you restore optimism and a lust for life.”
Lavender, in turn, is relaxing, while peppermint is known to ease headaches. As Mercree goes on to say, “Essential oils are a superpower from the plant world.” Let’s reap the benefits and harness this superpower to turn our evenings into an oasis of well-being and health!
Tip: Add a “sound bath” element to the experience to get the best of both baths together! Play a sound healing audio, listen to nature sounds, or put on a calming playlist to soak in the relaxation.
Who says that games are just for kids? Find an engaging board game and make it a weekly (or nightly!) ritual. Science says that games are a natural way to release dopamine, giving us that pleasure of reward without the booze. Plus, engaging the prefrontal cortex with puzzles and strategy games helps repair any damage inflicted by booze, making alcohol-related brain fog a thing of the past.
Tip: Find a game that fits your vibe. Love strategy? Give Catan a go. Want to channel your inner sleuth? Try Codenames. Feeling imaginative? Dixit will hit the spot! Want something fun with no thinking involved? Pass the Pigs will do the trick!
Finally, ending the day on a grateful note can have a profound effect on our life. Whatever your new evening routine without alcohol looks like, spend a few minutes journaling afterwards and note at least three things that you’re grateful for that day.
Science says that gratitude increases dopamine and serotonin production in the brain, giving us a natural boost of joy. This simple practice can add staying power to your new routine by building positive associations with it. (Check out “10 Benefits of a Daily Gratitude Practice” for a deeper understanding of the power of gratitude.)
Tip: Keep your gratitude journal handy and look over it when an alcohol craving strikes. It’s a tangible reminder that life without alcohol is full of joy!
As you continue building your new evening routine, keep working on any cognitive distortions you might still have about alcohol. Dispelling the myths and clearing your mind of any remaining misconceptions will help the new habits stick.
The best part? You’ll go to bed knowing that alcohol didn’t steal another evening from you by erasing your memories or making you say or do things you didn’t mean. Here’s how Annie Grace puts it in This Naked Mind:
“I like who I am when I go to bed at night and when I wake up in the morning. My mind has more time and space, now that addiction doesn't dominate my thoughts. Time to spend with my family, to take care of myself, to progress my career … Now I am fully aware and alert from the moment I wake up until the moment I go to bed. What a gift.”
In time, alcohol will be an afterthought — you might find that it doesn’t even enter your mind. Congrats — you’re free!
Drinking alcohol and gaming isn’t a cheat code for success, but quite the opposite. Check out our blog for info on how drinking negatively affects gaming performance.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
In video games, focus is everything. What video games lack in physical activity, they make up for in mental agility. Whether we’re strategizing our next move, reacting to an enemy attack, or solving complex puzzles, sharp focus can make the difference between victory and defeat in a video game.
Quick reactions, split-second decision making, and the ability to adapt to changing situations all require high levels of concentration. Losing focus, even for a moment, can cause missed opportunities that lead to a frustrating loss. Maintaining mental clarity ensures that we’re at the top of our game. However, this focus can be compromised by external factors, including alcohol.
Alcohol and gaming are no strangers to one another. Whether it’s to unwind after a long day, celebrate a hard-earned victory, or help a casual gaming session feel more social, alcohol often finds its way into the gaming world. While this might not sound like a big deal at first, it can turn a fun gaming session into a frustrating ordeal. The reason: alcohol affects our focus.
These effects demonstrate how alcohol can negatively impact our gaming performance and, as a result, our mood. Beyond those negative effects, alcohol and gaming aren’t a winning duo for other reasons. Let’s understand why.
When we’re playing video games, the ultimate goal is often to win. Alcohol not only makes this more difficult, but it can also introduce other unwanted consequences. Here are some of them:
The reality is that alcohol can undermine both our performance and our enjoyment of gaming. But there’s even more. Over time, the effects of alcohol and gaming extend beyond immediate gameplay and well-being.
The combination of alcohol and gaming can lead to a dangerous cycle that increases the risk of dependence on both. When drinking becomes a regular part of our gaming sessions, it can reinforce a habit where one activity triggers the other, making it harder to separate them and stop.
Video games are often used as an escape or source of pleasure. When we drink, alcohol releases “feel-good” hormones such as serotonin and dopamine, adding to that sense of pleasure. This feeling can keep us coming back for more. However, we can build up tolerance for alcohol over time, which means we’ll need to drink more and more to reach that same level of pleasure.
This cycle can amp up our alcohol consumption, and, if our consumption is tied to gaming, it can lead to increased dependence on gaming as well. Recognizing and addressing these risks is crucial for maintaining our health.
Now that we’ve addressed focus and alcohol while gaming and how alcohol affects gamers, let’s get into the zone with some alternatives.
When it comes to getting in the gaming zone, alcohol can take away from the experience. However, there are plenty of fun and effective alternatives:
With these strategies in place, you can level up our gaming session in a fun, focused, and balanced way.
While alcohol might seem like a fun addition to a gaming session, it often does more harm than good, whether to our focus, performance, or well-being. From slower reaction times to impaired decision making, the drawbacks of drinking while gaming far outweigh any fleeting benefits we may perceive. So, the next time you’re gearing up for a game, swap the alcoholic drink for a tasty alternative. Your high scores will thank you!
In video games, focus is everything. What video games lack in physical activity, they make up for in mental agility. Whether we’re strategizing our next move, reacting to an enemy attack, or solving complex puzzles, sharp focus can make the difference between victory and defeat in a video game.
Quick reactions, split-second decision making, and the ability to adapt to changing situations all require high levels of concentration. Losing focus, even for a moment, can cause missed opportunities that lead to a frustrating loss. Maintaining mental clarity ensures that we’re at the top of our game. However, this focus can be compromised by external factors, including alcohol.
Alcohol and gaming are no strangers to one another. Whether it’s to unwind after a long day, celebrate a hard-earned victory, or help a casual gaming session feel more social, alcohol often finds its way into the gaming world. While this might not sound like a big deal at first, it can turn a fun gaming session into a frustrating ordeal. The reason: alcohol affects our focus.
These effects demonstrate how alcohol can negatively impact our gaming performance and, as a result, our mood. Beyond those negative effects, alcohol and gaming aren’t a winning duo for other reasons. Let’s understand why.
When we’re playing video games, the ultimate goal is often to win. Alcohol not only makes this more difficult, but it can also introduce other unwanted consequences. Here are some of them:
The reality is that alcohol can undermine both our performance and our enjoyment of gaming. But there’s even more. Over time, the effects of alcohol and gaming extend beyond immediate gameplay and well-being.
The combination of alcohol and gaming can lead to a dangerous cycle that increases the risk of dependence on both. When drinking becomes a regular part of our gaming sessions, it can reinforce a habit where one activity triggers the other, making it harder to separate them and stop.
Video games are often used as an escape or source of pleasure. When we drink, alcohol releases “feel-good” hormones such as serotonin and dopamine, adding to that sense of pleasure. This feeling can keep us coming back for more. However, we can build up tolerance for alcohol over time, which means we’ll need to drink more and more to reach that same level of pleasure.
This cycle can amp up our alcohol consumption, and, if our consumption is tied to gaming, it can lead to increased dependence on gaming as well. Recognizing and addressing these risks is crucial for maintaining our health.
Now that we’ve addressed focus and alcohol while gaming and how alcohol affects gamers, let’s get into the zone with some alternatives.
When it comes to getting in the gaming zone, alcohol can take away from the experience. However, there are plenty of fun and effective alternatives:
With these strategies in place, you can level up our gaming session in a fun, focused, and balanced way.
While alcohol might seem like a fun addition to a gaming session, it often does more harm than good, whether to our focus, performance, or well-being. From slower reaction times to impaired decision making, the drawbacks of drinking while gaming far outweigh any fleeting benefits we may perceive. So, the next time you’re gearing up for a game, swap the alcoholic drink for a tasty alternative. Your high scores will thank you!
Recovery tools like mindfulness meditation can help with alcohol craving management. Check out our latest blog to learn about mindfulness meditation benefits.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re at the end of a long day, and the familiar urge to drink sneaks up on you. But instead of reaching for the bottle, you close your eyes, focus on the flow of your breath, and something surprising happens — the craving starts to fade. This isn’t magic. It’s mindfulness meditation — a simple, yet powerful practice that helps us transform the way we respond to certain situations such as alcohol cravings.
So, instead of feeling at the mercy of our urges, mindfulness meditation provides an opportunity for us to harness the power of our mind to create calm and clarity. Let’s dive into the science behind mindfulness meditation to understand how it can be an important tool in our journey to quitting or cutting back on alcohol.
Mindfulness meditation is just what it sounds like: It’s a meditation practice that focuses on increasing mindfulness. Mindfulness is a cognitive skill that involves maintaining a present awareness of our thoughts, feelings, sensations, and environment without judgment. Aside from meditation, other techniques we can use to increase our awareness include journaling, deep breathing, visualization, and body scans.
Meditation is a technique that trains our attention and awareness by calming our mind. While any type of meditation can naturally increase mindfulness, mindfulness meditation is a specific type that increases focus and awareness. For example, mindfulness meditation usually focuses on one point of reference (mindfulness technique) such as our breath, our bodily sensations, or a mantra. This focus diminishes rumination and distractions, which brings our awareness to the present moment.
Being present is instrumental in fostering a more positive mindset and improving our overall well-being, but how does it play a role in helping us manage alcohol cravings?
Alcohol cravings may feel like an overwhelming urge to drink, which plays a major role in causing physical and neurological dependence associated with alcohol use disorder (AUD). Before we explore how mindfulness meditation can be the key to beating alcohol cravings, let’s first understand why those cravings happen in the first place.
Alcohol leads to neurological dependence by taking over our brain’s reward system. When we drink, alcohol slows down our thoughts, providing temporary distraction and relief from difficult emotions or negative thoughts. It also gives us a boost of dopamine and serotonin, two of our body’s “feel-good” hormones that give us a sense of happiness or pleasure. Our brain catches on quickly and starts to seek this pleasurable feeling associated with alcohol.
This reward system in our brain keeps us coming back for more. It’s similar to the happiness we feel when we have a sweet treat that can make us crave dessert every night. Or the sense of escape we feel when we play video games that makes us not want to log off. To learn how to use this to our advantage, check out “Using Positive Reinforcement and Reward Systems to Encourage Healthier Drinking Habits.”
Mindfulness meditation, which increases our awareness of the present moment, help us identify and acknowledge when an alcohol craving arises. Why does this matter? Well, alcohol cravings can be an overwhelming feeling, and often feel like an urgent need that must be fulfilled. It can lead us to act impulsively to satisfy these cravings. The pause that mindfulness meditation promotes can be extremely significant. It helps us identify our triggers and allows us to explore other coping mechanisms, building more positive behaviors.
Not only does our brain get used to being exposed to alcohol, but so does our body. Alcohol affects every part of our body acutely and for the long run. When we drink, alcohol slows down messaging from our brain to the rest of our body. This can impair our coordination, balance, and mobility. Alcohol is also toxic to our body, which disrupts our hormones and damages cells.
Over time, cell damage can lead to organ damage and failure, and many other long-term health conditions. Although alcohol is harmful, our body adjusts to being exposed to a certain level of it, which is why we often build up a tolerance. Our body gets used to having a certain level of alcohol, and, when we remove it, our body craves it. We often see this in the form of alcohol withdrawal. These unpleasant symptoms are the result of our body adjusting to less than its accustomed level of alcohol.
Alcohol withdrawal can be challenging both physically and mentally. Mindfulness meditation can help us navigate this challenging experience by reducing stress and anxiety, and also by getting us in tune with how we’re feeling physically and emotionally. This practice can motivate us to quit or cut back as it encourages us to explore other methods to reduce negative symptoms.
Adding to the physical and neurological dependence that alcohol causes is habituality. Although AUD is more than a habit, our body and brain can get used to drinking as part of our routine, evoking alcohol cravings when we remove it.
Maybe we have a glass of wine every night for dinner, but in order to quit or cut back, we no longer do this. Even if we’re not mentally or physically craving wine, we might find ourself unconsciously reaching for that glass because it’s become a habit.
Mindfulness meditation can make unconscious thoughts that have become habits more of a conscious decision. It helps us reflect and pause. Do we really want that glass of wine? Is there something we can have instead? We may be creatures of habit, but mindfulness meditation helps us build more positive habits that align with our goals.
As we can see, alcohol cravings result from alcohol’s effect on our brain, body, and lifestyle. However, mindfulness meditation can help us overcome these challenges and regain control. Let’s take a closer look at the benefits.
Mindfulness meditation has many benefits that support our recovery journey.
This meditation practice, which integrates mindfulness techniques, can be a powerful tool in recovery. But that isn’t all: we can build our recovery toolkit by exploring and implementing other beneficial tools.
Have you ever had a friend rave so highly about something that you try it out, but find it doesn’t work so well for you? This can apply to recovery tools as well. Some may work better for us than others. Let’s explore some positive practices we can try to help us manage alcohol cravings more effectively:
These supportive tools can help us overcome alcohol cravings and stay on the journey to recovery.
Mindfulness meditation provides a powerful and accessible tool that helps us gain control over our thoughts and impulses. By cultivating a deeper awareness and creating a sense of calm, this practice empowers us to respond to cravings with clarity rather than impulse. Whether we’re looking to quit or cut back, incorporating mindfulness meditation can be a key ally in creating lasting, positive change in our relationship with alcohol. So, the next time a craving hits, take a deep breath and allow mindfulness to help you sip on serenity instead.
You’re at the end of a long day, and the familiar urge to drink sneaks up on you. But instead of reaching for the bottle, you close your eyes, focus on the flow of your breath, and something surprising happens — the craving starts to fade. This isn’t magic. It’s mindfulness meditation — a simple, yet powerful practice that helps us transform the way we respond to certain situations such as alcohol cravings.
So, instead of feeling at the mercy of our urges, mindfulness meditation provides an opportunity for us to harness the power of our mind to create calm and clarity. Let’s dive into the science behind mindfulness meditation to understand how it can be an important tool in our journey to quitting or cutting back on alcohol.
Mindfulness meditation is just what it sounds like: It’s a meditation practice that focuses on increasing mindfulness. Mindfulness is a cognitive skill that involves maintaining a present awareness of our thoughts, feelings, sensations, and environment without judgment. Aside from meditation, other techniques we can use to increase our awareness include journaling, deep breathing, visualization, and body scans.
Meditation is a technique that trains our attention and awareness by calming our mind. While any type of meditation can naturally increase mindfulness, mindfulness meditation is a specific type that increases focus and awareness. For example, mindfulness meditation usually focuses on one point of reference (mindfulness technique) such as our breath, our bodily sensations, or a mantra. This focus diminishes rumination and distractions, which brings our awareness to the present moment.
Being present is instrumental in fostering a more positive mindset and improving our overall well-being, but how does it play a role in helping us manage alcohol cravings?
Alcohol cravings may feel like an overwhelming urge to drink, which plays a major role in causing physical and neurological dependence associated with alcohol use disorder (AUD). Before we explore how mindfulness meditation can be the key to beating alcohol cravings, let’s first understand why those cravings happen in the first place.
Alcohol leads to neurological dependence by taking over our brain’s reward system. When we drink, alcohol slows down our thoughts, providing temporary distraction and relief from difficult emotions or negative thoughts. It also gives us a boost of dopamine and serotonin, two of our body’s “feel-good” hormones that give us a sense of happiness or pleasure. Our brain catches on quickly and starts to seek this pleasurable feeling associated with alcohol.
This reward system in our brain keeps us coming back for more. It’s similar to the happiness we feel when we have a sweet treat that can make us crave dessert every night. Or the sense of escape we feel when we play video games that makes us not want to log off. To learn how to use this to our advantage, check out “Using Positive Reinforcement and Reward Systems to Encourage Healthier Drinking Habits.”
Mindfulness meditation, which increases our awareness of the present moment, help us identify and acknowledge when an alcohol craving arises. Why does this matter? Well, alcohol cravings can be an overwhelming feeling, and often feel like an urgent need that must be fulfilled. It can lead us to act impulsively to satisfy these cravings. The pause that mindfulness meditation promotes can be extremely significant. It helps us identify our triggers and allows us to explore other coping mechanisms, building more positive behaviors.
Not only does our brain get used to being exposed to alcohol, but so does our body. Alcohol affects every part of our body acutely and for the long run. When we drink, alcohol slows down messaging from our brain to the rest of our body. This can impair our coordination, balance, and mobility. Alcohol is also toxic to our body, which disrupts our hormones and damages cells.
Over time, cell damage can lead to organ damage and failure, and many other long-term health conditions. Although alcohol is harmful, our body adjusts to being exposed to a certain level of it, which is why we often build up a tolerance. Our body gets used to having a certain level of alcohol, and, when we remove it, our body craves it. We often see this in the form of alcohol withdrawal. These unpleasant symptoms are the result of our body adjusting to less than its accustomed level of alcohol.
Alcohol withdrawal can be challenging both physically and mentally. Mindfulness meditation can help us navigate this challenging experience by reducing stress and anxiety, and also by getting us in tune with how we’re feeling physically and emotionally. This practice can motivate us to quit or cut back as it encourages us to explore other methods to reduce negative symptoms.
Adding to the physical and neurological dependence that alcohol causes is habituality. Although AUD is more than a habit, our body and brain can get used to drinking as part of our routine, evoking alcohol cravings when we remove it.
Maybe we have a glass of wine every night for dinner, but in order to quit or cut back, we no longer do this. Even if we’re not mentally or physically craving wine, we might find ourself unconsciously reaching for that glass because it’s become a habit.
Mindfulness meditation can make unconscious thoughts that have become habits more of a conscious decision. It helps us reflect and pause. Do we really want that glass of wine? Is there something we can have instead? We may be creatures of habit, but mindfulness meditation helps us build more positive habits that align with our goals.
As we can see, alcohol cravings result from alcohol’s effect on our brain, body, and lifestyle. However, mindfulness meditation can help us overcome these challenges and regain control. Let’s take a closer look at the benefits.
Mindfulness meditation has many benefits that support our recovery journey.
This meditation practice, which integrates mindfulness techniques, can be a powerful tool in recovery. But that isn’t all: we can build our recovery toolkit by exploring and implementing other beneficial tools.
Have you ever had a friend rave so highly about something that you try it out, but find it doesn’t work so well for you? This can apply to recovery tools as well. Some may work better for us than others. Let’s explore some positive practices we can try to help us manage alcohol cravings more effectively:
These supportive tools can help us overcome alcohol cravings and stay on the journey to recovery.
Mindfulness meditation provides a powerful and accessible tool that helps us gain control over our thoughts and impulses. By cultivating a deeper awareness and creating a sense of calm, this practice empowers us to respond to cravings with clarity rather than impulse. Whether we’re looking to quit or cut back, incorporating mindfulness meditation can be a key ally in creating lasting, positive change in our relationship with alcohol. So, the next time a craving hits, take a deep breath and allow mindfulness to help you sip on serenity instead.
What is Sober October all about? More than an alcohol tolerance break, the Sober October challenge is a chance to experience the benefits of a booze-free life while helping a great cause along the way.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Sober October (or Dry October) is a challenge that originated as a fundraiser in Australia under the name “Ocsober.” Participants pledge to go one month sober, improving their health, achieving an alcohol tolerance break, and raising money along the way for people with cancer.
Imagine this: it’s late October and you’re strolling through the park, pumpkin spice latte in hand, listening to your favorite podcast. That hill at the end of the path seems smaller, and the same walk seems easier. Have those hours at the gym finally paid off? You wonder as you remember that just this morning your Apple Watch told you your average heart rate has dropped lower than ever (yay!). The buckles on your new boots — the ones you bought with the money you saved this month — glisten in the sun as you inhale the smell of fall with all of its earthy, crisp delight.
The reason for all of the positive changes? You said goodbye to booze for almost a month by joining the Sober October challenge. What is Sober October? What can you expect after going a month sober other than getting an alcohol break? As it turns out, a lot!
What’s behind the Sober October (or Dry October) craze, other than a name that rhymes? The story begins in “the land down under,” when a youth health organization in Australia known as Life Education started a fundraiser for a U.K.-based charity called Macmillan Cancer Support.
The challenge was originally dubbed “Ocsober.” And no, it’s not a typo. The challenge was to go booze-free for a month, racking up health benefits and “good karma points” in one 31-day swoop. And while it remained under the radar for some time, podcaster Joe Rogan brought it to the masses when he took up the challenge a few years ago and invited others to join.
Sober October is similar to other challenges that encourage us to drink less or not at all, such as Damp July and Dry January. Compared to Dry January, which starts the day after the booziest holiday of all — New Year’s Eve — Sober October is a bit more casual and (like October) “cozy.”
It’s best to approach the challenge with an open mind, in the spirit of curiosity. There’s absolutely nothing to lose and so much to look forward to! Even if going to Oktoberfest is on the books this year, once you experience the benefits of life without alcohol, you may find yourself swapping that beer for a glass of soothing apple cider.
No matter what we think of Joe Rogan, the Sober October challenge is certainly worth a try. Sure, it will give us an alcohol break. But there’s so much more!
What exactly does a month without alcohol do to our body and mind? Let’s dive into the science behind it and learn what Sober October has to offer. Signing up for the challenge of going one month sober may end up at the top of our gratitude list this Thanksgiving!
The World Health Organization (WHO) makes it clear: no amount of alcohol is safe for our health. For an in-depth look at how alcohol affects us physically, check out “How Does Alcohol Affect Your Health?” For what happens when we stop drinking, take a look at “Health Benefits of Dry(ish) January” and “The Benefits of Quitting or Cutting Back on Alcohol.”
For now, here’s what to expect:
October Tip: Exercise outdoors. To celebrate our body as it heals this month, why not give it an extra boost through a fun exercise routine? October is a great month for a jog, walk, or hike outdoors. Enjoy the crisp fall air and get out in nature to see the leaves change colors! Science says that exercise releases endorphins and increases dopamine, lifting our mood naturally and serving as a powerful craving buster.
We all know that solving quadratic equations, writing book reports, or even keeping a conversation going can be tough when we’ve had a few drinks. A month without booze will clear the cobwebs, improving our memory, attention span, and cognitive processing skills. And we can relish the fact that we’re investing in our future: getting alcohol out of our system is a science-backed way to stave off age-related cognitive decline.
Alcohol also takes a toll on our mental health, making us emotionally vulnerable and, according to a recent study, even “part-time” drinkers are affected. As study co-author Charles Holahan told CNN, anyone engaging in binge drinking was five times more likely to end up “getting hurt [or experience] emotional or psychological problems from alcohol.” And as many of us can attest, we’re not at our best when we’ve had a few too many drinks. Tempers get frayed, arguments erupt, and we’re more likely to act impulsively because of alcohol’s disinhibiting effect on the prefrontal cortex — the decision-making center of the brain.
Moreover, as a depressant, alcohol does a number on our overall mood, especially over the long term. The alcohol-induced dopamine rush and relaxation we feel from an increase in the neurotransmitter GABA and a drop in glutamate is invariably followed by a rebound rise in anxiety.
But guess what? This October our brain will have a chance to rebalance! We’re likely to start the holiday season merrier than ever — and what we’ll feel will be authentic joy, not the temporary illusion of happiness we get from booze.
Many think that alcohol is “social glue.” But in reality, the only way it acts like glue is by making situations sticky. Science says that booze makes our social interactions less fulfilling, promoting aggressive and antisocial behavior rather than fostering genuine connections. Without alcohol’s influence, we might find ourselves navigating social and personal relationships with more clarity and authenticity.
October is “trick-or-treat” month, and guess what? We can afford a lot more treats now: we’re sure to have more cash in hand because we didn’t spend it on booze. Surveys show that alcohol costs add up — big time. According to Huffpost, those drinks end up costing a lot more than we might think:
“If you have three drinks a day, five days a week, at an average of $10 a pop, you’re spending $150 a week, $650 a month or $7,800 a year just on alcohol ― not including any additional costs, like server tips or taking a taxi instead of driving. Even if you drink only on weekends, at two drinks per day you are spending about $2,500 a year.”
Yikes! At least now we know why we can’t afford that new pair of Ugg boots.
Finally, one of the best parts of going alcohol-free for a month: we’ll have more time and inspiration for all those activities that got sidelined when booze was in the picture.
Just think about how much time drinking really took: it’s not just the time waiting at the checkout counter or at the bar. It’s also the time we spend thinking about drinking, fighting the urge when it strikes at the wrong time, and, of course, nursing that morning hangover. Plus there’s the truly “lost” time that goes in the black hole of blackouts — a dangerous side effect of drinking too much.
Whether you join the official challenge that raises funds for Macmillan Cancer Support or do another version of Sober October with a group of like-minded folks (such as the Reframe community), you’re in for a treat.
Whatever path you take, Sober October is the perfect way to improve your health and have fun at the same time!
Once you experience all the benefits of going booze-free for a month, why not keep going? Here’s an overview of the changes that happen if you keep alcohol out of your life into November and beyond.
Excited? Give it a try and see for yourself! And check out “7 Benefits of Long-Term Alcohol Abstinence” and “10 Benefits of an Alcohol-Free Lifestyle” for more things to look forward to.
November is the month of Thanksgiving and gratitude, but why not make October one, too? While we typically imagine gratitude as good things that are present in our lives, leaving something behind (such as booze) can end up giving us even more to be thankful for.
In the words of Alphonse Karr, “We can complain because rose bushes have thorns, or rejoice because thorns have roses.” The Sober October challenge is not about deprivation — instead, it’s all about watching those “roses” thrive and bloom as we experience the benefits of an alcohol-free lifestyle.
As Thanksgiving approaches, the nights get shorter and a winter chill settles in the air, let’s be thankful for our body and everything it does for us. And giving it a much-needed break from alcohol may be the best way to do that!
Sober October (or Dry October) is a challenge that originated as a fundraiser in Australia under the name “Ocsober.” Participants pledge to go one month sober, improving their health, achieving an alcohol tolerance break, and raising money along the way for people with cancer.
Imagine this: it’s late October and you’re strolling through the park, pumpkin spice latte in hand, listening to your favorite podcast. That hill at the end of the path seems smaller, and the same walk seems easier. Have those hours at the gym finally paid off? You wonder as you remember that just this morning your Apple Watch told you your average heart rate has dropped lower than ever (yay!). The buckles on your new boots — the ones you bought with the money you saved this month — glisten in the sun as you inhale the smell of fall with all of its earthy, crisp delight.
The reason for all of the positive changes? You said goodbye to booze for almost a month by joining the Sober October challenge. What is Sober October? What can you expect after going a month sober other than getting an alcohol break? As it turns out, a lot!
What’s behind the Sober October (or Dry October) craze, other than a name that rhymes? The story begins in “the land down under,” when a youth health organization in Australia known as Life Education started a fundraiser for a U.K.-based charity called Macmillan Cancer Support.
The challenge was originally dubbed “Ocsober.” And no, it’s not a typo. The challenge was to go booze-free for a month, racking up health benefits and “good karma points” in one 31-day swoop. And while it remained under the radar for some time, podcaster Joe Rogan brought it to the masses when he took up the challenge a few years ago and invited others to join.
Sober October is similar to other challenges that encourage us to drink less or not at all, such as Damp July and Dry January. Compared to Dry January, which starts the day after the booziest holiday of all — New Year’s Eve — Sober October is a bit more casual and (like October) “cozy.”
It’s best to approach the challenge with an open mind, in the spirit of curiosity. There’s absolutely nothing to lose and so much to look forward to! Even if going to Oktoberfest is on the books this year, once you experience the benefits of life without alcohol, you may find yourself swapping that beer for a glass of soothing apple cider.
No matter what we think of Joe Rogan, the Sober October challenge is certainly worth a try. Sure, it will give us an alcohol break. But there’s so much more!
What exactly does a month without alcohol do to our body and mind? Let’s dive into the science behind it and learn what Sober October has to offer. Signing up for the challenge of going one month sober may end up at the top of our gratitude list this Thanksgiving!
The World Health Organization (WHO) makes it clear: no amount of alcohol is safe for our health. For an in-depth look at how alcohol affects us physically, check out “How Does Alcohol Affect Your Health?” For what happens when we stop drinking, take a look at “Health Benefits of Dry(ish) January” and “The Benefits of Quitting or Cutting Back on Alcohol.”
For now, here’s what to expect:
October Tip: Exercise outdoors. To celebrate our body as it heals this month, why not give it an extra boost through a fun exercise routine? October is a great month for a jog, walk, or hike outdoors. Enjoy the crisp fall air and get out in nature to see the leaves change colors! Science says that exercise releases endorphins and increases dopamine, lifting our mood naturally and serving as a powerful craving buster.
We all know that solving quadratic equations, writing book reports, or even keeping a conversation going can be tough when we’ve had a few drinks. A month without booze will clear the cobwebs, improving our memory, attention span, and cognitive processing skills. And we can relish the fact that we’re investing in our future: getting alcohol out of our system is a science-backed way to stave off age-related cognitive decline.
Alcohol also takes a toll on our mental health, making us emotionally vulnerable and, according to a recent study, even “part-time” drinkers are affected. As study co-author Charles Holahan told CNN, anyone engaging in binge drinking was five times more likely to end up “getting hurt [or experience] emotional or psychological problems from alcohol.” And as many of us can attest, we’re not at our best when we’ve had a few too many drinks. Tempers get frayed, arguments erupt, and we’re more likely to act impulsively because of alcohol’s disinhibiting effect on the prefrontal cortex — the decision-making center of the brain.
Moreover, as a depressant, alcohol does a number on our overall mood, especially over the long term. The alcohol-induced dopamine rush and relaxation we feel from an increase in the neurotransmitter GABA and a drop in glutamate is invariably followed by a rebound rise in anxiety.
But guess what? This October our brain will have a chance to rebalance! We’re likely to start the holiday season merrier than ever — and what we’ll feel will be authentic joy, not the temporary illusion of happiness we get from booze.
Many think that alcohol is “social glue.” But in reality, the only way it acts like glue is by making situations sticky. Science says that booze makes our social interactions less fulfilling, promoting aggressive and antisocial behavior rather than fostering genuine connections. Without alcohol’s influence, we might find ourselves navigating social and personal relationships with more clarity and authenticity.
October is “trick-or-treat” month, and guess what? We can afford a lot more treats now: we’re sure to have more cash in hand because we didn’t spend it on booze. Surveys show that alcohol costs add up — big time. According to Huffpost, those drinks end up costing a lot more than we might think:
“If you have three drinks a day, five days a week, at an average of $10 a pop, you’re spending $150 a week, $650 a month or $7,800 a year just on alcohol ― not including any additional costs, like server tips or taking a taxi instead of driving. Even if you drink only on weekends, at two drinks per day you are spending about $2,500 a year.”
Yikes! At least now we know why we can’t afford that new pair of Ugg boots.
Finally, one of the best parts of going alcohol-free for a month: we’ll have more time and inspiration for all those activities that got sidelined when booze was in the picture.
Just think about how much time drinking really took: it’s not just the time waiting at the checkout counter or at the bar. It’s also the time we spend thinking about drinking, fighting the urge when it strikes at the wrong time, and, of course, nursing that morning hangover. Plus there’s the truly “lost” time that goes in the black hole of blackouts — a dangerous side effect of drinking too much.
Whether you join the official challenge that raises funds for Macmillan Cancer Support or do another version of Sober October with a group of like-minded folks (such as the Reframe community), you’re in for a treat.
Whatever path you take, Sober October is the perfect way to improve your health and have fun at the same time!
Once you experience all the benefits of going booze-free for a month, why not keep going? Here’s an overview of the changes that happen if you keep alcohol out of your life into November and beyond.
Excited? Give it a try and see for yourself! And check out “7 Benefits of Long-Term Alcohol Abstinence” and “10 Benefits of an Alcohol-Free Lifestyle” for more things to look forward to.
November is the month of Thanksgiving and gratitude, but why not make October one, too? While we typically imagine gratitude as good things that are present in our lives, leaving something behind (such as booze) can end up giving us even more to be thankful for.
In the words of Alphonse Karr, “We can complain because rose bushes have thorns, or rejoice because thorns have roses.” The Sober October challenge is not about deprivation — instead, it’s all about watching those “roses” thrive and bloom as we experience the benefits of an alcohol-free lifestyle.
As Thanksgiving approaches, the nights get shorter and a winter chill settles in the air, let’s be thankful for our body and everything it does for us. And giving it a much-needed break from alcohol may be the best way to do that!
Is moderate alcohol use a slippery slope? Can moderate drinking be risky? If you find that you “can’t have just one,” check out our blog and choose the right path for you!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’ve been setting limits and tracking your drinks. Maybe you’ve even strung some sober days together by doing a challenge like Dry January or Sober October. And yet … somehow there’s always a reason for “just one more,” and your efforts to moderate seem like a constant uphill battle.
It might seem like you’re the odd one out. After all, as This Naked Mind author Annie Grace puts it, “Alcohol is the only drug on earth you have to justify NOT taking.” However, rest assured — you’re not! According to a 2023 Gallup survey, only 62% of adults in the U.S. drink. That leaves over a third — 38% — who stay away from booze completely!
And while the abstainers might be keeping alcohol out of their lives for any number of reasons, many found that moderation wasn’t for them. Let’s explore why some of us can’t “have just one” — and why some of us might not want to.
The CDC defines moderate drinking as two drinks or less for men and one drink or less for women. But as we all know, it’s not a “one size fits all” situation: what’s right for one person isn’t necessarily right for the next. Besides, our needs evolve — what was right for us at one point isn’t necessarily what we need right now. Many people find that moderation simply isn’t for them. Now, let’s dig deeper into the science behind the pitfalls of moderate drinking.
First things first: alcohol is habit-forming by its very nature. It works by flooding our brain with dopamine — the neurotransmitter that “rewards” us with a boost of pleasure and keeps us coming back for more. The reward system evolved to keep healthy habits — such as eating, socializing, and getting frisky with a romantic partner — alive in order to ensure our survival. Unfortunately, it’s easy to hijack: and substances such as alcohol do just that.
But while the brain chemistry behind alcohol’s effects is the same for everyone, in some people the “pull” is stronger than in others. For example, research shows that individual differences in the dopamine-driven reward pathways lead to different alcohol consumption patterns. In other words, some of us are wired to “get more out of” alcohol than others. One research team even located a specific genetic marker that might explain the difference. Mice that lacked a gene coding for a dopamine receptor (D2) were more likely to seek external stimulation — in this case, alcohol — to get the feeling of reward they had more trouble achieving naturally.
Moreover, as many of us have experienced firsthand, alcohol isn’t conducive to making the best decisions. By slowing down the prefrontal cortex, it puts our decision-making center in the backseat as the more impulsive, emotion-driven amygdala gets more active. The result? Our plans to moderate might go out the window after the first drink.
Moreover, those of us who misused alcohol in the past might have greater trouble moderating — even if we stay away from booze for a number of years. It might seem counterintuitive: if we stayed alcohol-free for so long, surely we can have a drink or two? And yet many of us find that we “can’t have just one,” often with dire consequences and a whole lot of regret. (That said, setbacks happen and it’s okay — the important thing is to find the right path for you!)
What’s behind this sneak attack that booze seems to stage? Scientists now know that alcohol misuse can leave lasting changes in reward pathways in the brain. So even if we could, indeed, “just have one” back in the day, doing so after a period of misuse — even if it’s followed by a long stretch of abstinence — is a gamble and a potential relapse in the making. (Want to learn more? Check out “Can an Alcoholic Ever Drink Again?”)
Even if we haven’t misused alcohol in the past, we might find ourselves on the way to doing so when we choose to moderate. The truth is, moderation can be a slippery slope, and it’s hard to tell when we’ve crossed the line into dependence.
Addiction specialist Allen Carr describes this process by using a handy metaphor — sliding down into Niagara Falls:
“Where drugs are concerned ‘It’s all right in moderation’ is like saying … ‘By all means go over Niagara Falls, but don’t go down more than 3 feet.’ The nature of all drug addiction is to fool you into believing that you are in control … and to drag you further and further down. The only difference between Niagara and alcohol is that with Niagara it takes just a few seconds for all victims to reach rock-bottom and disaster. The dangers are therefore very obvious and so very few people become victims. With alcohol we are actually persuaded that it is a good thing to be a victim.”
And while some might indeed be able to moderate and not “fall all the way in,” alcohol use is still a slippery slope. And many of us decide that it’s simply not worth it to find out which group we belong to — those prone to slipping or those who manage to stay safe.
Alcohol doesn’t just affect our brain — it affects just about every other system in the body too. Spoiler alert: the effects range from bad to worse. According to the World Health Organization, or WHO, no amount of alcohol is safe. Here are the highlights:
Want to take a deep dive? Check out “How Does Alcohol Affect Your Health?” Understanding these effects alone may just put us off attempting to moderate, especially if we’re having trouble sticking to the recommended limits!
Another reason why moderation might not be the best way to go? It’s tiring. Just think about it: moderation calls for daily decision making and sets off a constant “should I or shouldn’t I” soundtrack in our mind.
In scientific terms, the fallout of this yo-yo state is known as decision fatigue. As it turns out, we make as many as 35,000 small (or big) decisions every day. No wonder adding more to the mix makes the brain more likely to “short-circuit,” decreasing our ability or willingness to make any extra ones!
Science shows that decision fatigue sometimes leads to impulsive behavior and diminishes our ability to evaluate the situation and act in a way that serves our best interests. And given that this is exactly the mindset that acts as a fertile ground for addiction, it might be a setback waiting to happen!
Moreover, if we slip, we might experience the “anything goes” effect. For example, if we decided to have one drink at a party but ended up having two, we might be tempted to go all out since we weren’t able to stick to the plan.
Having cognitive clarity by eliminating alternatives and sticking to one decision can provide much-needed relief. When the answer to “How many drinks am I having tonight?” is “zero,” we free up space in our mind to fully enjoy what we’re doing and think about other things!
Finally, we come to one of the most important reasons to consider as we choose our path. Cutting back on alcohol often involves reframing our mindset around it by bringing to light some of the cognitive distortions we might have once held about booze. For example, if we used to believe that drinking helped us socialize, we might have reframed our understanding by realizing that alcohol does us more harm than good in that department. Authentic interactions happen when people are truly present and engaged, and what looks like “sociability” while we’re drinking is largely a lowering of inhibitions.
Here’s how Annie Grace puts it in This Naked Mind:
“When you completely change your mental (conscious and unconscious) perspective on alcohol, you begin to see the truth about drinking. When this happens, no willpower is required, and it becomes a joy not to drink.”
Once we shift our relationship with alcohol, it might naturally become irrelevant in our lives. We might find ourselves in the position where drinking in any amount simply doesn’t make sense!
If you’re finding that moderation isn’t working — or simply doesn’t resonate with your authentic goals — it’s time to take some steps.
As you continue your journey, check out “How To Stop Drinking” and “How To Successfully Transition to an Alcohol-Free Lifestyle” for extra inspiration and advice. Remember, Reframe is here to help you every step of the way!
As you decide what your relationship with alcohol will look like, it’s important to honestly listen to your body and mind. Find what’s right for you and chart your own course.
Here are some more words of wisdom from Annie Grace for the road:
“It’s a game for me, doing something I couldn't have imagined without a drink and enjoying it more than before. It reinforces my resolve and fills me with gratitude.”
She goes on to invite us to join in and keep exploring:
“Life is a series of natural and spontaneous changes, Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
Congratulations on choosing your own path. We’re cheering for you!
You’ve been setting limits and tracking your drinks. Maybe you’ve even strung some sober days together by doing a challenge like Dry January or Sober October. And yet … somehow there’s always a reason for “just one more,” and your efforts to moderate seem like a constant uphill battle.
It might seem like you’re the odd one out. After all, as This Naked Mind author Annie Grace puts it, “Alcohol is the only drug on earth you have to justify NOT taking.” However, rest assured — you’re not! According to a 2023 Gallup survey, only 62% of adults in the U.S. drink. That leaves over a third — 38% — who stay away from booze completely!
And while the abstainers might be keeping alcohol out of their lives for any number of reasons, many found that moderation wasn’t for them. Let’s explore why some of us can’t “have just one” — and why some of us might not want to.
The CDC defines moderate drinking as two drinks or less for men and one drink or less for women. But as we all know, it’s not a “one size fits all” situation: what’s right for one person isn’t necessarily right for the next. Besides, our needs evolve — what was right for us at one point isn’t necessarily what we need right now. Many people find that moderation simply isn’t for them. Now, let’s dig deeper into the science behind the pitfalls of moderate drinking.
First things first: alcohol is habit-forming by its very nature. It works by flooding our brain with dopamine — the neurotransmitter that “rewards” us with a boost of pleasure and keeps us coming back for more. The reward system evolved to keep healthy habits — such as eating, socializing, and getting frisky with a romantic partner — alive in order to ensure our survival. Unfortunately, it’s easy to hijack: and substances such as alcohol do just that.
But while the brain chemistry behind alcohol’s effects is the same for everyone, in some people the “pull” is stronger than in others. For example, research shows that individual differences in the dopamine-driven reward pathways lead to different alcohol consumption patterns. In other words, some of us are wired to “get more out of” alcohol than others. One research team even located a specific genetic marker that might explain the difference. Mice that lacked a gene coding for a dopamine receptor (D2) were more likely to seek external stimulation — in this case, alcohol — to get the feeling of reward they had more trouble achieving naturally.
Moreover, as many of us have experienced firsthand, alcohol isn’t conducive to making the best decisions. By slowing down the prefrontal cortex, it puts our decision-making center in the backseat as the more impulsive, emotion-driven amygdala gets more active. The result? Our plans to moderate might go out the window after the first drink.
Moreover, those of us who misused alcohol in the past might have greater trouble moderating — even if we stay away from booze for a number of years. It might seem counterintuitive: if we stayed alcohol-free for so long, surely we can have a drink or two? And yet many of us find that we “can’t have just one,” often with dire consequences and a whole lot of regret. (That said, setbacks happen and it’s okay — the important thing is to find the right path for you!)
What’s behind this sneak attack that booze seems to stage? Scientists now know that alcohol misuse can leave lasting changes in reward pathways in the brain. So even if we could, indeed, “just have one” back in the day, doing so after a period of misuse — even if it’s followed by a long stretch of abstinence — is a gamble and a potential relapse in the making. (Want to learn more? Check out “Can an Alcoholic Ever Drink Again?”)
Even if we haven’t misused alcohol in the past, we might find ourselves on the way to doing so when we choose to moderate. The truth is, moderation can be a slippery slope, and it’s hard to tell when we’ve crossed the line into dependence.
Addiction specialist Allen Carr describes this process by using a handy metaphor — sliding down into Niagara Falls:
“Where drugs are concerned ‘It’s all right in moderation’ is like saying … ‘By all means go over Niagara Falls, but don’t go down more than 3 feet.’ The nature of all drug addiction is to fool you into believing that you are in control … and to drag you further and further down. The only difference between Niagara and alcohol is that with Niagara it takes just a few seconds for all victims to reach rock-bottom and disaster. The dangers are therefore very obvious and so very few people become victims. With alcohol we are actually persuaded that it is a good thing to be a victim.”
And while some might indeed be able to moderate and not “fall all the way in,” alcohol use is still a slippery slope. And many of us decide that it’s simply not worth it to find out which group we belong to — those prone to slipping or those who manage to stay safe.
Alcohol doesn’t just affect our brain — it affects just about every other system in the body too. Spoiler alert: the effects range from bad to worse. According to the World Health Organization, or WHO, no amount of alcohol is safe. Here are the highlights:
Want to take a deep dive? Check out “How Does Alcohol Affect Your Health?” Understanding these effects alone may just put us off attempting to moderate, especially if we’re having trouble sticking to the recommended limits!
Another reason why moderation might not be the best way to go? It’s tiring. Just think about it: moderation calls for daily decision making and sets off a constant “should I or shouldn’t I” soundtrack in our mind.
In scientific terms, the fallout of this yo-yo state is known as decision fatigue. As it turns out, we make as many as 35,000 small (or big) decisions every day. No wonder adding more to the mix makes the brain more likely to “short-circuit,” decreasing our ability or willingness to make any extra ones!
Science shows that decision fatigue sometimes leads to impulsive behavior and diminishes our ability to evaluate the situation and act in a way that serves our best interests. And given that this is exactly the mindset that acts as a fertile ground for addiction, it might be a setback waiting to happen!
Moreover, if we slip, we might experience the “anything goes” effect. For example, if we decided to have one drink at a party but ended up having two, we might be tempted to go all out since we weren’t able to stick to the plan.
Having cognitive clarity by eliminating alternatives and sticking to one decision can provide much-needed relief. When the answer to “How many drinks am I having tonight?” is “zero,” we free up space in our mind to fully enjoy what we’re doing and think about other things!
Finally, we come to one of the most important reasons to consider as we choose our path. Cutting back on alcohol often involves reframing our mindset around it by bringing to light some of the cognitive distortions we might have once held about booze. For example, if we used to believe that drinking helped us socialize, we might have reframed our understanding by realizing that alcohol does us more harm than good in that department. Authentic interactions happen when people are truly present and engaged, and what looks like “sociability” while we’re drinking is largely a lowering of inhibitions.
Here’s how Annie Grace puts it in This Naked Mind:
“When you completely change your mental (conscious and unconscious) perspective on alcohol, you begin to see the truth about drinking. When this happens, no willpower is required, and it becomes a joy not to drink.”
Once we shift our relationship with alcohol, it might naturally become irrelevant in our lives. We might find ourselves in the position where drinking in any amount simply doesn’t make sense!
If you’re finding that moderation isn’t working — or simply doesn’t resonate with your authentic goals — it’s time to take some steps.
As you continue your journey, check out “How To Stop Drinking” and “How To Successfully Transition to an Alcohol-Free Lifestyle” for extra inspiration and advice. Remember, Reframe is here to help you every step of the way!
As you decide what your relationship with alcohol will look like, it’s important to honestly listen to your body and mind. Find what’s right for you and chart your own course.
Here are some more words of wisdom from Annie Grace for the road:
“It’s a game for me, doing something I couldn't have imagined without a drink and enjoying it more than before. It reinforces my resolve and fills me with gratitude.”
She goes on to invite us to join in and keep exploring:
“Life is a series of natural and spontaneous changes, Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.”
Congratulations on choosing your own path. We’re cheering for you!
The key to getting over FOMO is to focus on what we’re gaining rather than losing. Check out our latest blog for tips to practice this and live a more fulfilling life.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re scrolling through your feed, and there it is — stories of friends clinking glasses at a rooftop bar, laughing at some inside joke you weren’t around to hear. Suddenly, that pang hits — FOMO. Fear of missing out.
It’s easy to feel like the only way to join in on the fun is with a drink in hand. But what if the key to overcoming the fear of missing out isn’t about the alcohol? The truth is, we don’t need a cocktail to feel connected, joyful, and fully present. Let’s dive into how we can conquer FOMO and still enjoy every moment — without alcohol.
FOMO stands for “fear of missing out.” It can be sadness from not being invited to something, longing for the exclusive gadget that you weren’t able to get your hands on, anxiety that you’re doing something differently from everyone else, or even feeling disconnected from a community you’re part of.
It encompasses a range of uncomfortable feelings that stem from the fear that others are having more fun, living a “better” life, or that you’re not being included in something that others are experiencing. And the root of all this? Comparison. Comparing ourselves to others makes us feel like we’re missing out on something when we otherwise wouldn’t. Before we get into how we can overcome FOMO, let’s first delve into how alcohol plays a role in all of this.
FOMO on its own is uncomfortable, but when we add alcohol to the equation, things get even more complicated. Alcohol contributes to FOMO in many ways. Here’s how:
When we drink, alcohol triggers the release of our “feel-good” hormones, dopamine and serotonin, which boost our mood and produce a feeling of pleasure. This tells our brain that alcohol makes us feel good and that we need more of it. That’s how alcohol takes over our brain’s reward system, and it’s what drives us to keep coming back for more, even when we’re trying to quit or cut back.
When we see other people drinking, this connection between alcohol and a good time can make us feel like we’re missing out on this fun, amplifying FOMO. But the truth is that while alcohol might temporarily give us a feeling of having fun, there are so many other ways to have a good time, without all the negative consequences of drinking.
Drinking is like hitting the brakes on our brain’s messaging. Alcohol’s depressant effects lower our inhibitions, causing us to do things we might not normally do. For example, we might agree to do a dare that normally we’d be too scared to do, or share things with people that we’d normally be too shy to share. This is because our normal thought processes that take consequences into account are impaired. So, what does this have to do with FOMO?
This carefree attitude can be therapeutic for some of us, and we might see it as a way to “let loose.” It might also act as a social lubricant, helping us interact with others, leading to the association between drinking and connection.
However, while it may seem easier to strike up a conversation when we’ve had a drink or two, alcohol impacts our thoughts, emotions, and judgment, which can lead to inauthentic connections and potentially dangerous situations.
When we see others drinking, we usually only see the “good times” — sharing laughs with friends, celebrating momentous occasions, and enjoying the company of those we care about.
We only see the bright side of drinking, which can certainly make us feel like we’re missing out on something special. But what we don’t see is the pounding headache of the day after, the dent a night out puts into our bank account, the fights we may have with loved ones after too many drinks, and the health issues resulting from regular drinking.
Drinking is also a shared experience, which can make us feel connected to others. It’s similar to finding someone who loves the same hobby or bonding over a shared appreciation of good food. It’s also the reason why alcohol is often a part of celebrations: sharing something with others makes us feel connected to them.
When we’re no longer participating in this shared experience, we might feel like we’re missing out on connecting with others, which contributes to FOMO. But although alcohol is used as a way to bring people together, that’s not always the case.
As we’ve discussed, alcohol can impact our inhibitions, making us say things we maybe should keep to ourselves. Or, we might not be able to communicate clearly or mindfully. This can cause tension in our relationships and even sever our connections with others.
Alcohol is often used as a way to escape or distract from uncomfortable thoughts and emotions. This is because alcohol can boost our mood and make us temporarily forget about something that might be going on in our life.
Turning to alcohol when we get FOMO or other uncomfortable feelings is a slippery slope. First, we’re not addressing the root issue, which means the FOMO doesn’t actually go away. We just put a band-aid on it. Second, it can lead to alcohol dependence.
Remember how alcohol can hijack our brain’s reward system? This will make us keep turning to alcohol when things get tough. And to add to it, we can develop a tolerance to alcohol over time. So, we’ll need to drink more and more alcohol to reach a certain point, all while alcohol continues to have detrimental effects on all aspects of our health.
On the flip side, FOMO can be the driver of alcohol consumption. Have you ever had the feeling that you’re ready for bed, but others at the party are moving on to the next place, and you decided to go check it out because you didn’t want to miss out? That’s FOMO at work. FOMO can actually cause increased alcohol consumption, particularly binge drinking. If we “don’t want to miss out” on the party, it’s easier for us to justify staying out later, having just one more drink, and keeping the party going as long as possible.
It might be helpful to tell ourselves that we don’t need to cram a week’s worth of “fun” into one night, and that the consequences of doing so outweigh any perceived benefit. Even better, eliminating alcohol completely helps us have better judgment of when to call it a night. Not to mention, if we binge-drink, chances are we won’t even remember much of that party we were so determined not to miss out on.
As we can see, alcohol contributes to FOMO in many ways, and it actually provides a false sense that we’re missing out on something. Let’s see how we can use this to our advantage.
If you’re wondering how to not have FOMO, or how to stop FOMO from leading to unhealthy behaviors, the key is to change our mindset. While we might not be able to avoid seeing what others are doing on social media or comparing ourselves to others, we can make sure we’re less affected by it.
Instead of focusing on what we’re missing, we can remember what we’re gaining by not participating in drinking. Research shows that switching to a more positive outlook decreases anxiety and increases overall life satisfaction. So instead of FOMO, shift your mindset to JOMO (joy of missing out) by focusing on all the benefits:
By embracing JOMO and focusing on these positive benefits, we’ll find that the rewards of a sober lifestyle far outweigh any fleeting moments of FOMO. Now let’s get into some practical tips on how to have authentic and lasting enjoyment without needing a drink.
Navigating social situations and adjusting to the idea of not needing alcohol to have fun can seem daunting at first, but it’s important to remember that the “fun” alcohol creates can actually be fleeting and superficial. Let’s explore these other activities instead:
Embracing these alternatives helps us find fulfillment in new and exciting ways, making every moment enjoyable and meaningful without the need for alcohol.
Getting over FOMO without alcohol is all about discovering the richness of a life without alcohol. By shifting our focus from what we’re missing to what we’re gaining, we’ll find that joy and fulfillment come from within and not from the bottom of a glass. Embrace JOMO by diving into new activities, giving back, and opting for alcohol-free alternatives. Cheers to living fully — without the fear!
You’re scrolling through your feed, and there it is — stories of friends clinking glasses at a rooftop bar, laughing at some inside joke you weren’t around to hear. Suddenly, that pang hits — FOMO. Fear of missing out.
It’s easy to feel like the only way to join in on the fun is with a drink in hand. But what if the key to overcoming the fear of missing out isn’t about the alcohol? The truth is, we don’t need a cocktail to feel connected, joyful, and fully present. Let’s dive into how we can conquer FOMO and still enjoy every moment — without alcohol.
FOMO stands for “fear of missing out.” It can be sadness from not being invited to something, longing for the exclusive gadget that you weren’t able to get your hands on, anxiety that you’re doing something differently from everyone else, or even feeling disconnected from a community you’re part of.
It encompasses a range of uncomfortable feelings that stem from the fear that others are having more fun, living a “better” life, or that you’re not being included in something that others are experiencing. And the root of all this? Comparison. Comparing ourselves to others makes us feel like we’re missing out on something when we otherwise wouldn’t. Before we get into how we can overcome FOMO, let’s first delve into how alcohol plays a role in all of this.
FOMO on its own is uncomfortable, but when we add alcohol to the equation, things get even more complicated. Alcohol contributes to FOMO in many ways. Here’s how:
When we drink, alcohol triggers the release of our “feel-good” hormones, dopamine and serotonin, which boost our mood and produce a feeling of pleasure. This tells our brain that alcohol makes us feel good and that we need more of it. That’s how alcohol takes over our brain’s reward system, and it’s what drives us to keep coming back for more, even when we’re trying to quit or cut back.
When we see other people drinking, this connection between alcohol and a good time can make us feel like we’re missing out on this fun, amplifying FOMO. But the truth is that while alcohol might temporarily give us a feeling of having fun, there are so many other ways to have a good time, without all the negative consequences of drinking.
Drinking is like hitting the brakes on our brain’s messaging. Alcohol’s depressant effects lower our inhibitions, causing us to do things we might not normally do. For example, we might agree to do a dare that normally we’d be too scared to do, or share things with people that we’d normally be too shy to share. This is because our normal thought processes that take consequences into account are impaired. So, what does this have to do with FOMO?
This carefree attitude can be therapeutic for some of us, and we might see it as a way to “let loose.” It might also act as a social lubricant, helping us interact with others, leading to the association between drinking and connection.
However, while it may seem easier to strike up a conversation when we’ve had a drink or two, alcohol impacts our thoughts, emotions, and judgment, which can lead to inauthentic connections and potentially dangerous situations.
When we see others drinking, we usually only see the “good times” — sharing laughs with friends, celebrating momentous occasions, and enjoying the company of those we care about.
We only see the bright side of drinking, which can certainly make us feel like we’re missing out on something special. But what we don’t see is the pounding headache of the day after, the dent a night out puts into our bank account, the fights we may have with loved ones after too many drinks, and the health issues resulting from regular drinking.
Drinking is also a shared experience, which can make us feel connected to others. It’s similar to finding someone who loves the same hobby or bonding over a shared appreciation of good food. It’s also the reason why alcohol is often a part of celebrations: sharing something with others makes us feel connected to them.
When we’re no longer participating in this shared experience, we might feel like we’re missing out on connecting with others, which contributes to FOMO. But although alcohol is used as a way to bring people together, that’s not always the case.
As we’ve discussed, alcohol can impact our inhibitions, making us say things we maybe should keep to ourselves. Or, we might not be able to communicate clearly or mindfully. This can cause tension in our relationships and even sever our connections with others.
Alcohol is often used as a way to escape or distract from uncomfortable thoughts and emotions. This is because alcohol can boost our mood and make us temporarily forget about something that might be going on in our life.
Turning to alcohol when we get FOMO or other uncomfortable feelings is a slippery slope. First, we’re not addressing the root issue, which means the FOMO doesn’t actually go away. We just put a band-aid on it. Second, it can lead to alcohol dependence.
Remember how alcohol can hijack our brain’s reward system? This will make us keep turning to alcohol when things get tough. And to add to it, we can develop a tolerance to alcohol over time. So, we’ll need to drink more and more alcohol to reach a certain point, all while alcohol continues to have detrimental effects on all aspects of our health.
On the flip side, FOMO can be the driver of alcohol consumption. Have you ever had the feeling that you’re ready for bed, but others at the party are moving on to the next place, and you decided to go check it out because you didn’t want to miss out? That’s FOMO at work. FOMO can actually cause increased alcohol consumption, particularly binge drinking. If we “don’t want to miss out” on the party, it’s easier for us to justify staying out later, having just one more drink, and keeping the party going as long as possible.
It might be helpful to tell ourselves that we don’t need to cram a week’s worth of “fun” into one night, and that the consequences of doing so outweigh any perceived benefit. Even better, eliminating alcohol completely helps us have better judgment of when to call it a night. Not to mention, if we binge-drink, chances are we won’t even remember much of that party we were so determined not to miss out on.
As we can see, alcohol contributes to FOMO in many ways, and it actually provides a false sense that we’re missing out on something. Let’s see how we can use this to our advantage.
If you’re wondering how to not have FOMO, or how to stop FOMO from leading to unhealthy behaviors, the key is to change our mindset. While we might not be able to avoid seeing what others are doing on social media or comparing ourselves to others, we can make sure we’re less affected by it.
Instead of focusing on what we’re missing, we can remember what we’re gaining by not participating in drinking. Research shows that switching to a more positive outlook decreases anxiety and increases overall life satisfaction. So instead of FOMO, shift your mindset to JOMO (joy of missing out) by focusing on all the benefits:
By embracing JOMO and focusing on these positive benefits, we’ll find that the rewards of a sober lifestyle far outweigh any fleeting moments of FOMO. Now let’s get into some practical tips on how to have authentic and lasting enjoyment without needing a drink.
Navigating social situations and adjusting to the idea of not needing alcohol to have fun can seem daunting at first, but it’s important to remember that the “fun” alcohol creates can actually be fleeting and superficial. Let’s explore these other activities instead:
Embracing these alternatives helps us find fulfillment in new and exciting ways, making every moment enjoyable and meaningful without the need for alcohol.
Getting over FOMO without alcohol is all about discovering the richness of a life without alcohol. By shifting our focus from what we’re missing to what we’re gaining, we’ll find that joy and fulfillment come from within and not from the bottom of a glass. Embrace JOMO by diving into new activities, giving back, and opting for alcohol-free alternatives. Cheers to living fully — without the fear!
Is ginger good for hangover relief? Check out our blog for hangover relief advice and see how ginger can help ease the “ick” that comes with hangovers.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
As Matt Haig writes in The Humans, “If getting drunk was how people forgot they were mortal, then hangovers were how they remembered.” The morning-after aftermath of the revelry from the previous night is nothing new. And there’s certainly no shortage of hangover “cures” out there — ever since booze has been in the picture, people have been drinking pickle juice, swallowing raw eggs, and rubbing lemons under their armpits in an attempt to avoid “paying the piper” (or, at least, to get a discount!).
While many hangover remedies are downright bizarre (most of us would opt out of wearing socks soaked in alcohol, although some swear by it), others are more plausible. One classic cure is ginger. But is ginger good for hangover relief? Or is it another myth? Let’s find out!
There are several biological processes that add up to the dreaded hangover. And while the only true “cure” for a hangover is time, there are a few remedies — including ginger — we can employ to treat the symptoms.
What are those symptoms exactly? For a deep dive, check out “What Exactly Happens During a Hangover?” For now, here’s the gist, according to the NIAAA:
And while it might feel as if the hangover will last forever, rest assured — it will end within a few hours, or at least after a good night’s sleep. That said, there are things we can do to make the road a bit easier. And ginger might be one of them!
Known for its trademark spicy kick, ginger — a relative of cardamom and turmeric officially known as Zingiber officinale — has been a pantry staple for generations. The name comes from the Sanskrit “srngavera,” meaning “horn root” — a nod to its knobby knuckled appearance. While ginger is great for making a flavorful stir-fry, zesty smoothie, or festive Christmas cookies, it also has medicinal properties. The power lies in gingerols — natural components that give this root medicinal properties and make it so popular among Ayurvedic practitioners.
Ginger has been a traditional medicine go-to in Southeast Asia, India, and China for over 5,000 years. Confucius was said to eat it with every meal, ancient Chinese sailors brought it on board to ward off scurvy, and the ancient Romans (at least the ones who were rich enough to afford it) used it to treat kidney disease.
Ginger’s popularity around Europe skyrocketed during the Middle Ages — it topped the list of the many potential cures for the plague and earned a place at the table along with salt and pepper (at least while the plague made its way through the continent). It was also used to treat anything from colds and nausea to arthritis, migraines, and hypertension. And the price only increased with time — back in the day, a pound of ginger could set you back the price of an entire sheep! Luckily, today you can get a pound for much cheaper!
Now let’s take a look at ginger and alcohol hangovers!
While we don’t have to worry about the plague anymore (at least not as much), our odds of waking up with a hangover after a boozy night are still high. Mighty ginger to the rescue! Let’s take a closer look at how it can ease us into the day.
Alcohol is a notorious stomach irritant and causes it to release extra hydrochloric acid. Over time, the irritation can lead to ulcers and gastritis. The short-term fallout, however, is usually nausea, bloating, and constipation — some of the most unpleasant symptoms of the morning-after hangover.
Ginger, in turn, is a well-known GI hero and powerful antiemetic. Antiemetics are used to ease nausea and vomiting caused by chemotherapy, pregnancy, motion sickness, and anything else that might leave us feeling queasy. In fact, some studies found that ginger works better than Dramamine to help us find our “sea legs” and calm the nausea associated with seasickness! Here’s how ginger helps calm the stomach:
In addition to helping soothe the stomach, ginger’s GI powers help with some other pesky hangover symptoms. Plus, it has other powers as well!
We all know that “thinking and drinking” are a tough combo — the depressant effects of alcohol make it hard to follow a conversation, find our keys, or remember what happened in that episode of Law and Order we started watching. And more often than not, we wake up with lingering brain fog that makes our thoughts fuzzy and disjointed.
The reason for the morning-after brain fog has to do with dehydration as well as with the disruption of our brain’s neurotransmitter balance. Here’s how ginger might help:
And while ginger won’t magically turn us into Einstein, it helps restore balance and give us an extra mental boost. It might be just what we need to get going and start the day!
Remember how we said alcohol causes inflammation, which contributes to the morning-after aches and pains? Science says there are a few pathways at play. For one thing, alcohol makes our gut “leaky” by causing the intestinal lining to become more permeable, leading toxins to seep out into the bloodstream. Our immune system fires up in response, resulting in inflammation.
Moreover, alcohol metabolism triggers the production of so-called reactive oxygen species (ROS). These free radicals are unstable molecules that can damage cells in the body and promote inflammation.
Finally, alcohol interferes with the immune system directly, leading to the production of cytokines — small proteins that act as messengers in the immune system and trigger inflammation in response to a threat.
Enter ginger! Here’s how it helps reduce inflammation:
The result? Those muscle aches and headaches might simmer down a bit with ginger in the picture. Plus, the anti-inflammatory properties also help ease the digestive symptoms even further by dampening the effect of leaky gut syndrome. It’s pretty cool how ginger’s helpful properties amplify each other!
You may be familiar with waking up to that indescribable “ugh” feeling of being sick and anxious at the same time after drinking too much. That’s hangxiety, and it’s largely the result of our brain trying to counteract alcohol’s depressant effects by releasing dynorphin, a neurotransmitter that leaves us feeling on edge for hours afterwards. Plus, alcohol messes with our heart, initially causing blood pressure to fall before leading to a rebound spike.
Moreover, it increases our heart rate and sometimes leads to alcohol-related arrhythmia (a.k.a. “holiday heart syndrome”). With the delicate workings of our brain chemistry and heart rhythm disrupted in this way, no wonder we wake up feeling like we’re ready to jump out of our skin!
And while ginger won’t wipe out the jitters and blues completely, it can help. Here’s how:
In the end, hangxiety might be something we have to ride out. But ginger will make the ride a bit easier!
Finally, ginger can put some extra pep in our step by boosting our energy levels sapped by the dehydration, inflammation, blood sugar fluctuations, and sleep disruption related to drinking. Known for its energy-boosting properties, it can get us going a number of different ways:
So when a hangover is leaving us feeling sluggish, ginger might be just the thing to get the momentum going. And once we’re up and about, it’s likely that movement will keep making us feel better (more on this later!).
Planning to add ginger to your post-party recovery kit? Here are some science-backed strategies to try:
A note of caution: always check with your doctor before adding supplements to your routine. While it’s safe for most, ginger has some blood-thinning properties that might make it unsafe for people with bleeding disorders.
That said, there are times when ginger alone doesn’t cut it. Is there anything else that might help with hangovers? Absolutely! For a detailed look, check out “Symptoms of Hangovers and How To Deal With Them.” For now, here are the highlights:
Want to learn more? Check out “How To Get Rid of a Hangover Headache” and “How To Stop Hangovers” for some additional tips.
In the end, the best way to say goodbye to hangovers for good is to cut back on drinking — or even take a break altogether. And Reframe is here to help you do just that! Join forces with our vibrant community of like-minded people who’ve been able to make hangovers a thing of the past. But keep those ginger chews in your pocket in case that Uber ride gets too bumpy!
As Matt Haig writes in The Humans, “If getting drunk was how people forgot they were mortal, then hangovers were how they remembered.” The morning-after aftermath of the revelry from the previous night is nothing new. And there’s certainly no shortage of hangover “cures” out there — ever since booze has been in the picture, people have been drinking pickle juice, swallowing raw eggs, and rubbing lemons under their armpits in an attempt to avoid “paying the piper” (or, at least, to get a discount!).
While many hangover remedies are downright bizarre (most of us would opt out of wearing socks soaked in alcohol, although some swear by it), others are more plausible. One classic cure is ginger. But is ginger good for hangover relief? Or is it another myth? Let’s find out!
There are several biological processes that add up to the dreaded hangover. And while the only true “cure” for a hangover is time, there are a few remedies — including ginger — we can employ to treat the symptoms.
What are those symptoms exactly? For a deep dive, check out “What Exactly Happens During a Hangover?” For now, here’s the gist, according to the NIAAA:
And while it might feel as if the hangover will last forever, rest assured — it will end within a few hours, or at least after a good night’s sleep. That said, there are things we can do to make the road a bit easier. And ginger might be one of them!
Known for its trademark spicy kick, ginger — a relative of cardamom and turmeric officially known as Zingiber officinale — has been a pantry staple for generations. The name comes from the Sanskrit “srngavera,” meaning “horn root” — a nod to its knobby knuckled appearance. While ginger is great for making a flavorful stir-fry, zesty smoothie, or festive Christmas cookies, it also has medicinal properties. The power lies in gingerols — natural components that give this root medicinal properties and make it so popular among Ayurvedic practitioners.
Ginger has been a traditional medicine go-to in Southeast Asia, India, and China for over 5,000 years. Confucius was said to eat it with every meal, ancient Chinese sailors brought it on board to ward off scurvy, and the ancient Romans (at least the ones who were rich enough to afford it) used it to treat kidney disease.
Ginger’s popularity around Europe skyrocketed during the Middle Ages — it topped the list of the many potential cures for the plague and earned a place at the table along with salt and pepper (at least while the plague made its way through the continent). It was also used to treat anything from colds and nausea to arthritis, migraines, and hypertension. And the price only increased with time — back in the day, a pound of ginger could set you back the price of an entire sheep! Luckily, today you can get a pound for much cheaper!
Now let’s take a look at ginger and alcohol hangovers!
While we don’t have to worry about the plague anymore (at least not as much), our odds of waking up with a hangover after a boozy night are still high. Mighty ginger to the rescue! Let’s take a closer look at how it can ease us into the day.
Alcohol is a notorious stomach irritant and causes it to release extra hydrochloric acid. Over time, the irritation can lead to ulcers and gastritis. The short-term fallout, however, is usually nausea, bloating, and constipation — some of the most unpleasant symptoms of the morning-after hangover.
Ginger, in turn, is a well-known GI hero and powerful antiemetic. Antiemetics are used to ease nausea and vomiting caused by chemotherapy, pregnancy, motion sickness, and anything else that might leave us feeling queasy. In fact, some studies found that ginger works better than Dramamine to help us find our “sea legs” and calm the nausea associated with seasickness! Here’s how ginger helps calm the stomach:
In addition to helping soothe the stomach, ginger’s GI powers help with some other pesky hangover symptoms. Plus, it has other powers as well!
We all know that “thinking and drinking” are a tough combo — the depressant effects of alcohol make it hard to follow a conversation, find our keys, or remember what happened in that episode of Law and Order we started watching. And more often than not, we wake up with lingering brain fog that makes our thoughts fuzzy and disjointed.
The reason for the morning-after brain fog has to do with dehydration as well as with the disruption of our brain’s neurotransmitter balance. Here’s how ginger might help:
And while ginger won’t magically turn us into Einstein, it helps restore balance and give us an extra mental boost. It might be just what we need to get going and start the day!
Remember how we said alcohol causes inflammation, which contributes to the morning-after aches and pains? Science says there are a few pathways at play. For one thing, alcohol makes our gut “leaky” by causing the intestinal lining to become more permeable, leading toxins to seep out into the bloodstream. Our immune system fires up in response, resulting in inflammation.
Moreover, alcohol metabolism triggers the production of so-called reactive oxygen species (ROS). These free radicals are unstable molecules that can damage cells in the body and promote inflammation.
Finally, alcohol interferes with the immune system directly, leading to the production of cytokines — small proteins that act as messengers in the immune system and trigger inflammation in response to a threat.
Enter ginger! Here’s how it helps reduce inflammation:
The result? Those muscle aches and headaches might simmer down a bit with ginger in the picture. Plus, the anti-inflammatory properties also help ease the digestive symptoms even further by dampening the effect of leaky gut syndrome. It’s pretty cool how ginger’s helpful properties amplify each other!
You may be familiar with waking up to that indescribable “ugh” feeling of being sick and anxious at the same time after drinking too much. That’s hangxiety, and it’s largely the result of our brain trying to counteract alcohol’s depressant effects by releasing dynorphin, a neurotransmitter that leaves us feeling on edge for hours afterwards. Plus, alcohol messes with our heart, initially causing blood pressure to fall before leading to a rebound spike.
Moreover, it increases our heart rate and sometimes leads to alcohol-related arrhythmia (a.k.a. “holiday heart syndrome”). With the delicate workings of our brain chemistry and heart rhythm disrupted in this way, no wonder we wake up feeling like we’re ready to jump out of our skin!
And while ginger won’t wipe out the jitters and blues completely, it can help. Here’s how:
In the end, hangxiety might be something we have to ride out. But ginger will make the ride a bit easier!
Finally, ginger can put some extra pep in our step by boosting our energy levels sapped by the dehydration, inflammation, blood sugar fluctuations, and sleep disruption related to drinking. Known for its energy-boosting properties, it can get us going a number of different ways:
So when a hangover is leaving us feeling sluggish, ginger might be just the thing to get the momentum going. And once we’re up and about, it’s likely that movement will keep making us feel better (more on this later!).
Planning to add ginger to your post-party recovery kit? Here are some science-backed strategies to try:
A note of caution: always check with your doctor before adding supplements to your routine. While it’s safe for most, ginger has some blood-thinning properties that might make it unsafe for people with bleeding disorders.
That said, there are times when ginger alone doesn’t cut it. Is there anything else that might help with hangovers? Absolutely! For a detailed look, check out “Symptoms of Hangovers and How To Deal With Them.” For now, here are the highlights:
Want to learn more? Check out “How To Get Rid of a Hangover Headache” and “How To Stop Hangovers” for some additional tips.
In the end, the best way to say goodbye to hangovers for good is to cut back on drinking — or even take a break altogether. And Reframe is here to help you do just that! Join forces with our vibrant community of like-minded people who’ve been able to make hangovers a thing of the past. But keep those ginger chews in your pocket in case that Uber ride gets too bumpy!
STOP is a mindfulness strategy that help us act less impulsively. Check out our latest blog for more info on harnessing the power of STOP to quit or cut back on alcohol.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
You’re just having one of those days, juggling a hundred things at once, when you suddenly spill your coffee, forget a meeting, or snap at someone you care about. We’ve all been there — that moment when everything feels like it’s spiraling out of control. But what if there were a way to catch yourself before the chaos takes over?
Whether we’re working on quitting or cutting back on alcohol or just trying to manage stress, the mindfulness STOP technique can be a game changer. This simple yet effective tool offers a way to pause, breathe, and reset, helping us regain control and respond to life’s challenges with a clearer, calmer mind. Let’s dive in and explore the power of the STOP technique.
The STOP technique is a mindfulness strategy that comes from dialectical behavior therapy (a practice that focuses on building more positive habits). It’s a practical tool that helps us manage overwhelming feelings and prevent impulsive reactions. STOP stands for different actions in a four-step process:
The purpose of this structured mindfulness practice is to disrupt impulsive responses to emotional triggers. It empowers us to make more thoughtful decisions, which can help us live the life we want to live. Have you ever said something in the moment you didn’t mean because you were angry or stressed? The STOP technique is the pause that can prevent this from happening. Now, let’s see how we can harness the power of this transformative technique to improve our relationship with alcohol.
As we’ve touched on briefly, the STOP technique is one that’s used in dialectical behavior therapy (DBT). DBT is a form of psychotherapy that focuses on accepting our thoughts and emotions while also developing positive behaviors. The four core areas of focus are mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. These skills help us challenge negative thoughts and feelings that can prompt unwanted behaviors, promoting positive change. Let’s see how the STOP technique works with DBT to transform our relationship with alcohol:
When we’re emotionally dysregulated, it’s like we’re on autopilot. We’re not in control of our emotions, which often leads to acting impulsively. The pause that the STOP technique implements puts the brakes on these impulsive actions.
Instead of reacting to heightened emotions, the “S” in STOP sets the stage for emotional regulation, a cornerstone of DBT. Research shows that stress, anxiety, and uncomfortable emotions can be triggers for drinking. Instead of automatically reaching for the bottle, the STOP technique drives a wedge between reaction and action, helping us make a more conscious decision on whether or not we should drink.
A deep intentional breath is like pushing the restart button. While pausing sets the stage for emotional regulation, mindful breathing puts it into action. Research shows that breathing slows the heart rate, reduces stress, and promotes a sense of calm.
It also gives us the opportunity to implement other positive coping strategies. By grounding ourselves through mindful breathing, we create the mental space to choose healthier responses to our emotions, whether that means opting for a different activity, reaching out for support, or simply acknowledging and sitting with our feelings instead of turning to alcohol.
Now that we’ve achieved a calmer state of mind, we’re better equipped to process our thoughts and emotions. Although these feelings may be uncomfortable, sitting with them builds resilience and enhances our ability to handle emotional experiences — a practice known as distress tolerance.
By developing distress tolerance, we strengthen our ability to cope with triggers that can lead us to drink. Instead of using alcohol to numb or escape difficult thoughts and emotions, we practice facing them head-on. This shift not only supports our commitment to developing a healthier relationship with alcohol, but it also empowers us to navigate life’s challenges with greater clarity and confidence.
With an increased awareness of our thoughts and emotions, we’re able to act more intentionally and mindfully. Mindfulness, a core skill of DBT, helps us be present in the current moment and diminishes the power of emotions to control our actions.
This increased awareness also enhances another fundamental practice of DBT: interpersonal effectiveness. This skill involves using respectful and effective behaviors to interact positively with others, which is crucial for building supportive relationships. These relationships are vital as we work towards quitting or cutting back on alcohol and improving our overall well-being.
Mindful drinking encourages us to make conscious choices around alcohol consumption, helping align our actions with our values and goals. This practice supports us in maintaining our commitment to quitting or cutting back, fostering a healthier relationship with alcohol that’s in harmony with our long-term well-being. And as a result, our relationship with ourselves (and others) becomes more authentic and fulfilling.
Now that we’ve covered how the STOP technique works, let’s explore some tips to apply it into our lives.
STOPping impulsive actions and grounding during emotional experiences can be difficult. Here are some strategies to help:
With these practical tips in hand, we’re well-equipped to make more mindful decisions in the moment. Now let’s take a look at some examples of the STOP technique in practice.
Ready to turn theory into action? Let’s explore some real-life examples that can guide us on STOPping to support our journey to quit or cut back.
After a long, stressful day at work, Sarah arrives home only to find someone has taken her designated parking spot. Frustrated, she spends precious minutes circling the block to find a spot on the street. Already tense, she accidentally burns her finger while making dinner — a reminder of how much she used to rely on that evening glass of wine to relax. Temptation creeps in, urging her to pour a drink and escape the day’s stress. But instead of giving in, Sarah chooses to STOP:
By using STOP to prevent the impulsive urge to drink, Sarah can implement more positive coping mechanisms and effectively quit or cut back on alcohol. Let’s take a look at another example.
Brad is at a work event and all his coworkers are drinking. He feels pressured to order a drink, but he STOPs:
These scenarios demonstrate how the STOP technique can be a practical tool in managing alcohol-related triggers and making more mindful decisions. However, like any skill, the STOP technique is something that we may need to practice to get better at. It’s also valuable to explore additional mindfulness techniques that can enhance our journey to a healthier, alcohol-free lifestyle.
Having a diverse set of tools in our toolkit not only improves our ability to tackle challenges but also increases our chances of finding the right solution for any problem that arises. Consider incorporating other beneficial mindfulness techniques:
These additional mindfulness techniques can complement our efforts to quit or cut back on alcohol, strengthening our commitment to manage our relationship with alcohol more effectively.
The mindfulness STOP practice is a powerful framework that helps us gain control over our reactions to make more deliberate choices. In our aim to quit or cut back on alcohol, this can be transformative. We’ll develop greater awareness of our triggers, make conscious decisions, and break the cycle of impulsive drinking. By integrating the STOP technique into our daily routine, we create a foundation for sustained change and healthier coping strategies. So, make sure to practice STOPping to move forward on our journey to quit or cut back!
You’re just having one of those days, juggling a hundred things at once, when you suddenly spill your coffee, forget a meeting, or snap at someone you care about. We’ve all been there — that moment when everything feels like it’s spiraling out of control. But what if there were a way to catch yourself before the chaos takes over?
Whether we’re working on quitting or cutting back on alcohol or just trying to manage stress, the mindfulness STOP technique can be a game changer. This simple yet effective tool offers a way to pause, breathe, and reset, helping us regain control and respond to life’s challenges with a clearer, calmer mind. Let’s dive in and explore the power of the STOP technique.
The STOP technique is a mindfulness strategy that comes from dialectical behavior therapy (a practice that focuses on building more positive habits). It’s a practical tool that helps us manage overwhelming feelings and prevent impulsive reactions. STOP stands for different actions in a four-step process:
The purpose of this structured mindfulness practice is to disrupt impulsive responses to emotional triggers. It empowers us to make more thoughtful decisions, which can help us live the life we want to live. Have you ever said something in the moment you didn’t mean because you were angry or stressed? The STOP technique is the pause that can prevent this from happening. Now, let’s see how we can harness the power of this transformative technique to improve our relationship with alcohol.
As we’ve touched on briefly, the STOP technique is one that’s used in dialectical behavior therapy (DBT). DBT is a form of psychotherapy that focuses on accepting our thoughts and emotions while also developing positive behaviors. The four core areas of focus are mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. These skills help us challenge negative thoughts and feelings that can prompt unwanted behaviors, promoting positive change. Let’s see how the STOP technique works with DBT to transform our relationship with alcohol:
When we’re emotionally dysregulated, it’s like we’re on autopilot. We’re not in control of our emotions, which often leads to acting impulsively. The pause that the STOP technique implements puts the brakes on these impulsive actions.
Instead of reacting to heightened emotions, the “S” in STOP sets the stage for emotional regulation, a cornerstone of DBT. Research shows that stress, anxiety, and uncomfortable emotions can be triggers for drinking. Instead of automatically reaching for the bottle, the STOP technique drives a wedge between reaction and action, helping us make a more conscious decision on whether or not we should drink.
A deep intentional breath is like pushing the restart button. While pausing sets the stage for emotional regulation, mindful breathing puts it into action. Research shows that breathing slows the heart rate, reduces stress, and promotes a sense of calm.
It also gives us the opportunity to implement other positive coping strategies. By grounding ourselves through mindful breathing, we create the mental space to choose healthier responses to our emotions, whether that means opting for a different activity, reaching out for support, or simply acknowledging and sitting with our feelings instead of turning to alcohol.
Now that we’ve achieved a calmer state of mind, we’re better equipped to process our thoughts and emotions. Although these feelings may be uncomfortable, sitting with them builds resilience and enhances our ability to handle emotional experiences — a practice known as distress tolerance.
By developing distress tolerance, we strengthen our ability to cope with triggers that can lead us to drink. Instead of using alcohol to numb or escape difficult thoughts and emotions, we practice facing them head-on. This shift not only supports our commitment to developing a healthier relationship with alcohol, but it also empowers us to navigate life’s challenges with greater clarity and confidence.
With an increased awareness of our thoughts and emotions, we’re able to act more intentionally and mindfully. Mindfulness, a core skill of DBT, helps us be present in the current moment and diminishes the power of emotions to control our actions.
This increased awareness also enhances another fundamental practice of DBT: interpersonal effectiveness. This skill involves using respectful and effective behaviors to interact positively with others, which is crucial for building supportive relationships. These relationships are vital as we work towards quitting or cutting back on alcohol and improving our overall well-being.
Mindful drinking encourages us to make conscious choices around alcohol consumption, helping align our actions with our values and goals. This practice supports us in maintaining our commitment to quitting or cutting back, fostering a healthier relationship with alcohol that’s in harmony with our long-term well-being. And as a result, our relationship with ourselves (and others) becomes more authentic and fulfilling.
Now that we’ve covered how the STOP technique works, let’s explore some tips to apply it into our lives.
STOPping impulsive actions and grounding during emotional experiences can be difficult. Here are some strategies to help:
With these practical tips in hand, we’re well-equipped to make more mindful decisions in the moment. Now let’s take a look at some examples of the STOP technique in practice.
Ready to turn theory into action? Let’s explore some real-life examples that can guide us on STOPping to support our journey to quit or cut back.
After a long, stressful day at work, Sarah arrives home only to find someone has taken her designated parking spot. Frustrated, she spends precious minutes circling the block to find a spot on the street. Already tense, she accidentally burns her finger while making dinner — a reminder of how much she used to rely on that evening glass of wine to relax. Temptation creeps in, urging her to pour a drink and escape the day’s stress. But instead of giving in, Sarah chooses to STOP:
By using STOP to prevent the impulsive urge to drink, Sarah can implement more positive coping mechanisms and effectively quit or cut back on alcohol. Let’s take a look at another example.
Brad is at a work event and all his coworkers are drinking. He feels pressured to order a drink, but he STOPs:
These scenarios demonstrate how the STOP technique can be a practical tool in managing alcohol-related triggers and making more mindful decisions. However, like any skill, the STOP technique is something that we may need to practice to get better at. It’s also valuable to explore additional mindfulness techniques that can enhance our journey to a healthier, alcohol-free lifestyle.
Having a diverse set of tools in our toolkit not only improves our ability to tackle challenges but also increases our chances of finding the right solution for any problem that arises. Consider incorporating other beneficial mindfulness techniques:
These additional mindfulness techniques can complement our efforts to quit or cut back on alcohol, strengthening our commitment to manage our relationship with alcohol more effectively.
The mindfulness STOP practice is a powerful framework that helps us gain control over our reactions to make more deliberate choices. In our aim to quit or cut back on alcohol, this can be transformative. We’ll develop greater awareness of our triggers, make conscious decisions, and break the cycle of impulsive drinking. By integrating the STOP technique into our daily routine, we create a foundation for sustained change and healthier coping strategies. So, make sure to practice STOPping to move forward on our journey to quit or cut back!
