Explore the liberating journey of sobriety — find mental clarity, emotional strength, and personal growth.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people worldwide 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!
Addiction is a vicious cycle that traps an addict’s brain in obsessive thoughts and repetitive, harmful behaviors (like drinking alcohol). It isolates you, prevents you from engaging in hobbies, and limits your social interactions with loved ones. Being sober lets you live in the present mentally and emotionally, fully experiencing each moment of life. Since each person is unique, achieving freedom in recovery from active addiction is unique for each of us — but it’s possible!
Most people define sobriety as abstinence from alcohol and other addictive substances. The word “sobriety” comes from the Latin word “sobrius,” meaning “not intoxicated” or "abstinent," but sobriety means a lot more than that. Sobriety goes beyond the number of days you’ve spent without alcohol in your system. It’s a holistic transformation that includes mental and emotional well-being. In addition to the physical benefits, people on the path to sobriety gain mental clarity, which enhances concentration, decision-making skills, and creativity.
Sobriety is a state of mind. Having the right mindset involves controlling your thoughts and behavior. Emotional and mental presence play a huge role in staying sober. When you’re emotionally present, you can feel and experience your emotions without becoming overwhelmed and resorting to addictive behaviors to stop them. Emotional presence helps you restore resilience and stability, allowing you to better deal with life’s challenges. Mental presence helps you to self-reflect and attain peace of mind.
A sober person who isn’t in the right mindset typically experiences periods of anger and frustration. The person may demand that others never discuss their addiction, claiming that it’s irrelevant, or they may blame, minimize, or show contempt for the recovery process. They may also object to the idea of accountability or explore how their past contributed to their addiction. This mindset may stop them from experiencing long-term sobriety.
It’s not enough to simply change our behavior; finding freedom in recovery involves an actual change of mindset.
Drinking over a prolonged period can damage cognitive abilities like attention, memory, and decision-making. However, neuroplasticity can repair damaged pathways in the brain and create new connections over time. Neuroscience research explains how the brain can recover from a long period of addiction, finding freedom from alcohol at multiple levels.
Neurological rejuvenation varies from person to person, but the brain has remarkable healing potential in sobriety.
Sobriety restores the freedom lost due to addiction. We can live in the present instead of getting sidetracked by looking for alcohol, drinking it, and suffering the aftermath. We are present for moments with loved ones and can create memories. Since we’re no longer diverting attention, we can fulfill our obligations. These are just some of the elements of freedom through sobriety.
There are no hard and fast rules to obtaining freedom in recovery, but these steps will help lead you on a journey of clarity, control, and fulfillment.
The typical first step to freedom in sobriety is recognizing how alcohol addiction has impacted your life, relationships, and health. Be honest with yourself! Acknowledge that you require a change, and commit to achieving sobriety for your overall well-being.
Setting SMART goals for recovery increases your chances for long-term sobriety. Set realistic, measurable sobriety goals, like quitting drinking altogether, cutting back on alcohol, or getting help from a professional. Create a comprehensive plan that includes timelines and strategies to accomplish these goals.
You might feel scared to ask for help, but you’d be surprised how many people are willing to support you or point you in the right direction. Contact friends, family, and support groups for guidance and encouragement. Consider seeking help from addiction counselors, therapists, or medical professionals, who can help you navigate the process effectively.
Identify the triggers that lead to drinking, then develop healthy coping strategies to handle them. Embrace hobbies, physical activity, mindfulness, meditation, and other practices that improve mental and physical health and foster freedom in recovery.
Self-care is essential on your journey to freedom in sobriety. Put your health first by nourishing your body and mind with healthy food, getting enough sleep, and drinking plenty of water. Stay present and focused on your journey through self-reflection, gratitude, and mindfulness techniques.
Recognize and celebrate the small victories, milestones, and positive changes along the way. Recovery is a process! Maintain your patience and commitment, even during difficult times.
Remain open to daily improvement. Learn, adapt, and modify your coping strategies as you progress through your sobriety journey. Surround yourself with positive influences and avoid environments that may impede your progress.
Obtaining freedom in sobriety is possible, and regaining control of your life is a worthwhile endeavor. If you or someone you care about is struggling with sobriety, it may feel impossible. There’s still hope. You are not alone. Change is possible.
Addiction is a vicious cycle that traps an addict’s brain in obsessive thoughts and repetitive, harmful behaviors (like drinking alcohol). It isolates you, prevents you from engaging in hobbies, and limits your social interactions with loved ones. Being sober lets you live in the present mentally and emotionally, fully experiencing each moment of life. Since each person is unique, achieving freedom in recovery from active addiction is unique for each of us — but it’s possible!
Most people define sobriety as abstinence from alcohol and other addictive substances. The word “sobriety” comes from the Latin word “sobrius,” meaning “not intoxicated” or "abstinent," but sobriety means a lot more than that. Sobriety goes beyond the number of days you’ve spent without alcohol in your system. It’s a holistic transformation that includes mental and emotional well-being. In addition to the physical benefits, people on the path to sobriety gain mental clarity, which enhances concentration, decision-making skills, and creativity.
Sobriety is a state of mind. Having the right mindset involves controlling your thoughts and behavior. Emotional and mental presence play a huge role in staying sober. When you’re emotionally present, you can feel and experience your emotions without becoming overwhelmed and resorting to addictive behaviors to stop them. Emotional presence helps you restore resilience and stability, allowing you to better deal with life’s challenges. Mental presence helps you to self-reflect and attain peace of mind.
A sober person who isn’t in the right mindset typically experiences periods of anger and frustration. The person may demand that others never discuss their addiction, claiming that it’s irrelevant, or they may blame, minimize, or show contempt for the recovery process. They may also object to the idea of accountability or explore how their past contributed to their addiction. This mindset may stop them from experiencing long-term sobriety.
It’s not enough to simply change our behavior; finding freedom in recovery involves an actual change of mindset.
Drinking over a prolonged period can damage cognitive abilities like attention, memory, and decision-making. However, neuroplasticity can repair damaged pathways in the brain and create new connections over time. Neuroscience research explains how the brain can recover from a long period of addiction, finding freedom from alcohol at multiple levels.
Neurological rejuvenation varies from person to person, but the brain has remarkable healing potential in sobriety.
Sobriety restores the freedom lost due to addiction. We can live in the present instead of getting sidetracked by looking for alcohol, drinking it, and suffering the aftermath. We are present for moments with loved ones and can create memories. Since we’re no longer diverting attention, we can fulfill our obligations. These are just some of the elements of freedom through sobriety.
There are no hard and fast rules to obtaining freedom in recovery, but these steps will help lead you on a journey of clarity, control, and fulfillment.
The typical first step to freedom in sobriety is recognizing how alcohol addiction has impacted your life, relationships, and health. Be honest with yourself! Acknowledge that you require a change, and commit to achieving sobriety for your overall well-being.
Setting SMART goals for recovery increases your chances for long-term sobriety. Set realistic, measurable sobriety goals, like quitting drinking altogether, cutting back on alcohol, or getting help from a professional. Create a comprehensive plan that includes timelines and strategies to accomplish these goals.
You might feel scared to ask for help, but you’d be surprised how many people are willing to support you or point you in the right direction. Contact friends, family, and support groups for guidance and encouragement. Consider seeking help from addiction counselors, therapists, or medical professionals, who can help you navigate the process effectively.
Identify the triggers that lead to drinking, then develop healthy coping strategies to handle them. Embrace hobbies, physical activity, mindfulness, meditation, and other practices that improve mental and physical health and foster freedom in recovery.
Self-care is essential on your journey to freedom in sobriety. Put your health first by nourishing your body and mind with healthy food, getting enough sleep, and drinking plenty of water. Stay present and focused on your journey through self-reflection, gratitude, and mindfulness techniques.
Recognize and celebrate the small victories, milestones, and positive changes along the way. Recovery is a process! Maintain your patience and commitment, even during difficult times.
Remain open to daily improvement. Learn, adapt, and modify your coping strategies as you progress through your sobriety journey. Surround yourself with positive influences and avoid environments that may impede your progress.
Obtaining freedom in sobriety is possible, and regaining control of your life is a worthwhile endeavor. If you or someone you care about is struggling with sobriety, it may feel impossible. There’s still hope. You are not alone. Change is possible.
Think you know everything about therapy? Our latest blog busts 7 common myths that might just surprise you! Unravel the truth with us and discover why therapy could be your game-changer.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app today!
From the nodding, light-lipped therapists of old Hollywood films to the overly involved and boundary-breaking counselors in modern TV dramas, pop culture has painted a colorful, albeit often misleading, picture of therapy. Remember Tony Soprano’s tense therapy sessions or the emotionally intense take on the therapist-client relationship in "Good Will Hunting"? While these scenes make for compelling TV, they've also helped spin a web of myths around therapy that many of us have come to accept as fact.
Despite therapy’s growing social acceptance in recent years, misconceptions still cast shadows over its real benefits. Let's turn on the spotlight and bust seven myths about therapy and see how it can be a useful ally in our journeys with alcohol — and beyond!
The notion that therapy is reserved exclusively for those people who are "crazy" or have severe mental issues is not only outdated but downright incorrect. Let's set the record straight!
Therapy offers a spectrum of benefits catering to a wide range of needs. While it's true that therapy can provide support for severe mental health conditions like schizophrenia or bipolar disorder, it's also an invaluable resource for addressing everyday concerns, such as workplace challenges, relationship conflicts, grief, or transitional phases in life like moving to a new city or starting a new job. Here are just a few of the ways therapy can improve our lives:
Whether we’re facing big challenges or just need a mental health tune up, therapy offers tools and insights to help navigate the road ahead. It's like a scheduled appointment for self-reflection, personal growth, and self-care!
We've all had those moments: a problem weighs heavily on our minds, and someone suggests, "Why not talk to someone about it?" and our immediate reaction is, "Talking won't change anything."
Think again! For one thing, talking does more than just let off steam. Engaging in a therapeutic dialogue helps restructure and reframe negative thought patterns. A practice known as Cognitive Behavioral Therapy (CBT) is evidence-based and focuses on changing maladaptive thinking patterns, leading to changes in feelings and behavior.
The power of therapeutic dialogue is multifaceted:
Moreover, not all therapy is about talking in the first place! While talking is a key component of many therapeutic approaches, there are plenty of other ways to go these days:
In the grand scheme of things, therapy is a toolbox. Some tools involve conversation, while others might tap into the arts, movement, or our love for animals. There's something for everyone!
When considering therapy, the ticking clock often looms large. "Will I be in therapy forever?" is a question many have posed before taking the plunge. However, not every therapy journey looks like a marathon! Some people need just a few sessions, while others benefit from longer durations. The duration is tailored according to individual needs and goals. Research shows that many people experience symptom relief in as few as 8-10 therapy sessions!
So, let's unravel the myth that therapy is a never-ending story and help set your mind at ease:
Therapy provides tools, insights, and coping mechanisms that last far beyond the actual sessions. The time spent in therapy often leads to a lifelong skill set, helping us face future challenges with resilience.
In the grand scheme of things, therapy is less about counting minutes and more about making each moment count. Whatever your timeline, the insights and growth gained are invaluable. And when it comes to understanding ourselves, isn’t it worth taking the time?
The notion that "only weak people go to therapy" has been floating around for a while, but it’s high time we bust this myth wide open. Part of the problem might have to do with cultural baggage: many cultures valorize the stoic, "suffer in silence" archetype, giving rise to the belief that expressing vulnerabilities or seeking help is a sign of weakness.
However, seeking help is actually a sign of strength! Recognizing that we need help and actively pursuing it shows resilience, self-awareness, and courage. Proactively seeking therapy indicates a desire to take charge of our life and steer it in a positive direction. Here’s how we can shift the perspective:
There’s a misconception out there that therapists don’t do much to help, and not many people bother going. Nothing can be further from the truth! Many people take advantage of therapy, and therapists play a more proactive role than we might initially think. They use various techniques, provide feedback, challenge distortions, and offer coping strategies:
In a nutshell, while a nod might be part of the package, therapists wear multiple hats: listener, guide, educator, coach, and more. They're there to foster understanding, growth, and positive change.
One common roadblock people encounter when considering therapy is the cost. Isn't it just cheaper to chat with a friend? While friends are priceless, therapy offers a unique professional support system. Let’s debunk the misconception that therapy is prohibitively expensive and explore how to make it more accessible.
Here are some ways to make therapy more accessible:
While friends are fantastic for a heart-to-heart, therapists are trained professionals. They provide a neutral perspective, confidentiality, and evidence-based interventions. It’s the difference between getting fitness advice from a buddy or from a certified trainer! Here’s why:
All in all, therapists are professionals equipped to guide us through emotional and psychological challenges with expertise and neutrality. So the next time you find yourself comparing a coffee chat to a therapy session, remember: both have their place, but they serve different roles in our lives.
Finally, here are some ideas about getting into the mindset that can allow you see past the myths related to therapy:
Prioritizing mental health helps ensure long-term happiness and well-being. When it comes to alcohol, having some professional help to navigate changes can be a game-changer. Putting in the time and effort is well worth it in the end. Let the journey to self-understanding begin!
From the nodding, light-lipped therapists of old Hollywood films to the overly involved and boundary-breaking counselors in modern TV dramas, pop culture has painted a colorful, albeit often misleading, picture of therapy. Remember Tony Soprano’s tense therapy sessions or the emotionally intense take on the therapist-client relationship in "Good Will Hunting"? While these scenes make for compelling TV, they've also helped spin a web of myths around therapy that many of us have come to accept as fact.
Despite therapy’s growing social acceptance in recent years, misconceptions still cast shadows over its real benefits. Let's turn on the spotlight and bust seven myths about therapy and see how it can be a useful ally in our journeys with alcohol — and beyond!
The notion that therapy is reserved exclusively for those people who are "crazy" or have severe mental issues is not only outdated but downright incorrect. Let's set the record straight!
Therapy offers a spectrum of benefits catering to a wide range of needs. While it's true that therapy can provide support for severe mental health conditions like schizophrenia or bipolar disorder, it's also an invaluable resource for addressing everyday concerns, such as workplace challenges, relationship conflicts, grief, or transitional phases in life like moving to a new city or starting a new job. Here are just a few of the ways therapy can improve our lives:
Whether we’re facing big challenges or just need a mental health tune up, therapy offers tools and insights to help navigate the road ahead. It's like a scheduled appointment for self-reflection, personal growth, and self-care!
We've all had those moments: a problem weighs heavily on our minds, and someone suggests, "Why not talk to someone about it?" and our immediate reaction is, "Talking won't change anything."
Think again! For one thing, talking does more than just let off steam. Engaging in a therapeutic dialogue helps restructure and reframe negative thought patterns. A practice known as Cognitive Behavioral Therapy (CBT) is evidence-based and focuses on changing maladaptive thinking patterns, leading to changes in feelings and behavior.
The power of therapeutic dialogue is multifaceted:
Moreover, not all therapy is about talking in the first place! While talking is a key component of many therapeutic approaches, there are plenty of other ways to go these days:
In the grand scheme of things, therapy is a toolbox. Some tools involve conversation, while others might tap into the arts, movement, or our love for animals. There's something for everyone!
When considering therapy, the ticking clock often looms large. "Will I be in therapy forever?" is a question many have posed before taking the plunge. However, not every therapy journey looks like a marathon! Some people need just a few sessions, while others benefit from longer durations. The duration is tailored according to individual needs and goals. Research shows that many people experience symptom relief in as few as 8-10 therapy sessions!
So, let's unravel the myth that therapy is a never-ending story and help set your mind at ease:
Therapy provides tools, insights, and coping mechanisms that last far beyond the actual sessions. The time spent in therapy often leads to a lifelong skill set, helping us face future challenges with resilience.
In the grand scheme of things, therapy is less about counting minutes and more about making each moment count. Whatever your timeline, the insights and growth gained are invaluable. And when it comes to understanding ourselves, isn’t it worth taking the time?
The notion that "only weak people go to therapy" has been floating around for a while, but it’s high time we bust this myth wide open. Part of the problem might have to do with cultural baggage: many cultures valorize the stoic, "suffer in silence" archetype, giving rise to the belief that expressing vulnerabilities or seeking help is a sign of weakness.
However, seeking help is actually a sign of strength! Recognizing that we need help and actively pursuing it shows resilience, self-awareness, and courage. Proactively seeking therapy indicates a desire to take charge of our life and steer it in a positive direction. Here’s how we can shift the perspective:
There’s a misconception out there that therapists don’t do much to help, and not many people bother going. Nothing can be further from the truth! Many people take advantage of therapy, and therapists play a more proactive role than we might initially think. They use various techniques, provide feedback, challenge distortions, and offer coping strategies:
In a nutshell, while a nod might be part of the package, therapists wear multiple hats: listener, guide, educator, coach, and more. They're there to foster understanding, growth, and positive change.
One common roadblock people encounter when considering therapy is the cost. Isn't it just cheaper to chat with a friend? While friends are priceless, therapy offers a unique professional support system. Let’s debunk the misconception that therapy is prohibitively expensive and explore how to make it more accessible.
Here are some ways to make therapy more accessible:
While friends are fantastic for a heart-to-heart, therapists are trained professionals. They provide a neutral perspective, confidentiality, and evidence-based interventions. It’s the difference between getting fitness advice from a buddy or from a certified trainer! Here’s why:
All in all, therapists are professionals equipped to guide us through emotional and psychological challenges with expertise and neutrality. So the next time you find yourself comparing a coffee chat to a therapy session, remember: both have their place, but they serve different roles in our lives.
Finally, here are some ideas about getting into the mindset that can allow you see past the myths related to therapy:
Prioritizing mental health helps ensure long-term happiness and well-being. When it comes to alcohol, having some professional help to navigate changes can be a game-changer. Putting in the time and effort is well worth it in the end. Let the journey to self-understanding begin!
Thanksgiving and alcohol often go hand-in-hand. However, drinking too much on this holiday can lead to discomfort the day after Thanksgiving and even long after. Here’s how to celebrate Thanksgiving without alcohol and safeguard your health.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Thanksgiving Day is one of the most celebrated and eagerly anticipated holidays in the United States. Each year, families and friends gather together to share the warmth of a meal and reflect on what they’re grateful for in life.
Despite its uplifting nature, Thanksgiving is also associated with overindulgence, and alcohol is no exception. Wine, beer, ciders, and various forms of liquor tend to find their way into many Thanksgiving traditions, from the pre-meal toast to the football games. This can be a challenging event, especially for those of us trying to change our relationship with alcohol.
However, we can enjoy an alcohol-free celebration and avoid the negative consequences of drinking, both the day after Thanksgiving and well beyond. It requires preparation and practice on our part, but with the right steps, we can ensure a safe and enjoyable holiday.
In this blog we’ll explore the complex relationship between Thanksgiving and alcohol. We’ll also share several tips on how to celebrate Thanksgiving without alcohol.
Thanksgiving Day embodies a spirit of gratitude and familial warmth. Observed annually on the fourth Thursday of November, Thanksgiving is considered a time for families and friends to gather and reflect on the blessings and accomplishments of the past year.
Central to this holiday is the Thanksgiving meal, which usually features turkey, stuffing, mashed potatoes, cranberry sauce, and various other dishes that vary from region to region and family to family.
Beyond the meal, Thanksgiving is also a time for various family traditions, which may include watching football games, participating in local parades, and engaging in volunteer work. These activities underscore the holiday's themes of togetherness, community involvement, and the sharing of blessings. However, there are potential risks involved with Thanksgiving, given its indulgent nature, especially regarding alcohol.
Thanksgiving and alcohol have long been intertwined in many celebratory traditions. This association is deeply ingrained; from the sparkling wine that accompanies the pre-meal toast, to the beer consumed during Thanksgiving Day football games, and the nightcap that often concludes the day's festivities. These practices are not just about the act of drinking; they symbolize camaraderie, relaxation, and festivity.
The wine toast, for instance, is a moment of collective pause, during which everyone present raises their glasses in unison to acknowledge the blessings of the past year and the shared joy of the moment. This ritual dates back centuries, serving as a symbol of goodwill and celebration. Similarly, watching football on Thanksgiving is a tradition for many American families. Many people consume beer — often multiple in a row — as they cheer on their favorite team. The nightcap, another common practice, is typically a moment of quiet reflection, a soothing end to a day filled with activity and social interaction.
However, alcohol’s pervasive presence during Thanksgiving can present significant challenges for people trying to cut back on or quit drinking. The ubiquity of alcoholic beverages during these celebrations can lead to peer pressure and overindulgences. This not only results in unpleasant outcomes such as hangovers the day after Thanksgiving, but can also hinder long-term health goals.
For those in recovery or who simply choose to abstain, working within these traditions requires resilience and often, a change in the Thanksgiving narrative. It involves redefining what celebration and relaxation mean, seeking alternative ways to connect and enjoy the holiday, and potentially reshaping traditions to be more inclusive and mindful of diverse lifestyle choices. The challenge lies not only with the person changing their drinking habits but also with the wider social circle.
The health risks associated with excessive alcohol consumption during Thanksgiving, and indeed any celebratory occasion, are substantial and multifaceted. These risks can be broadly categorized into immediate and long-term effects, each carrying its own set of dangers.
In the immediate term, overindulgence in alcohol can severely impair cognitive and motor functions. The most visible and immediate effect is on judgment and coordination. Alcohol acts as a depressant on the central nervous system, leading to slowed reaction times, blurred vision, and impaired motor skills. This impairment significantly increases the risk of accidents and injuries, not just for the person consuming alcohol but also for others around them, particularly if they engage in activities such as driving.
Moreover, excessive alcohol intake can lead to acute alcohol poisoning, a serious and potentially life-threatening condition. Symptoms of alcohol poisoning include confusion, vomiting, seizures, slow or irregular breathing, and unconsciousness. This condition requires immediate medical attention as it can lead to permanent brain damage or death.
In the longer term, chronic heavy drinking presents serious health risks. One of the most well-known consequences is liver damage. The liver processes alcohol, and it is particularly vulnerable to the effects of overindulgence. Excessive drinking can lead to conditions such as fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis. Cirrhosis, the scarring of the liver, is particularly concerning as it is irreversible and can lead to liver failure.
The cardiovascular system is also at risk. Heavy drinking can lead to high blood pressure, heart disease, and stroke. Drinking too much during the Thanksgiving season may disrupt the heart's rhythm and structure, leading to arrhythmias and cardiomyopathy, a condition commonly known as “holiday heart syndrome.” These conditions not only deteriorate a person’s quality of life but also significantly increase the risk of mortality.
Additionally, alcohol is a carcinogen and can damage DNA in cells, leading to mutations and cancer. Chronic alcohol consumption is linked to an increased risk of certain types of cancer, including breast, liver, stomach, pancreatic esophagus, mouth, and throat cancer.
From a neurological perspective, alcohol affects neurotransmitters, the chemicals that transmit signals in the brain, disrupting mood and cognitive function. This can lead to mood disorders, memory loss, and impaired cognitive abilities. In extreme cases, chronic alcohol abuse can lead to severe and permanent brain damage.
The social and psychological impacts of alcohol abuse must also be considered. It can strain relationships, affect work performance, and lead to behavioral issues. Moreover, alcohol dependence or addiction is a serious mental health disorder requiring professional treatment.
While moderate alcohol consumption can be a part of celebrations for many, it’s crucial to be aware of the risks of excessive drinking. The immediate dangers of impaired judgment and coordination, coupled with the long-term risks of chronic disease, highlight the importance of moderation and awareness during festive occasions like Thanksgiving.
Celebrating Thanksgiving without alcohol can transform the holiday into a more inclusive and health-conscious event, while still retaining all the warmth and joy associated with the occasion. Here are detailed strategies for hosting or attending a Thanksgiving celebration without alcohol:
By incorporating these strategies, you can have a fun and healthy Thanksgiving without alcohol. Consider this an opportunity to redefine traditional celebrations and create new memories that focus on togetherness, appreciation, and health.
Celebrating Thanksgiving while maintaining sobriety can be challenging, but it's also an opportunity to create new traditions and strengthen personal resolve. Over time, your decision to abstain from alcohol will pay off in the form of improved physical well-being, better emotional health, and stronger relationships. The short-term discomfort of saying “no” to drinks or choosing non-alcoholic alternatives is well worth it. Plus, you never know how many others you might influence to make similar changes. Your own actions can serve as a catalyst for change, leading the way to more balanced and healthy holiday celebrations in the years and decades ahead.
This holiday, let's redefine what celebration means, focusing on the joy of togetherness, the richness of gratitude, and the fulfillment found in taking care of ourselves and our health. Remember, every step taken towards a healthier lifestyle is a reason to be thankful.
Thanksgiving Day is one of the most celebrated and eagerly anticipated holidays in the United States. Each year, families and friends gather together to share the warmth of a meal and reflect on what they’re grateful for in life.
Despite its uplifting nature, Thanksgiving is also associated with overindulgence, and alcohol is no exception. Wine, beer, ciders, and various forms of liquor tend to find their way into many Thanksgiving traditions, from the pre-meal toast to the football games. This can be a challenging event, especially for those of us trying to change our relationship with alcohol.
However, we can enjoy an alcohol-free celebration and avoid the negative consequences of drinking, both the day after Thanksgiving and well beyond. It requires preparation and practice on our part, but with the right steps, we can ensure a safe and enjoyable holiday.
In this blog we’ll explore the complex relationship between Thanksgiving and alcohol. We’ll also share several tips on how to celebrate Thanksgiving without alcohol.
Thanksgiving Day embodies a spirit of gratitude and familial warmth. Observed annually on the fourth Thursday of November, Thanksgiving is considered a time for families and friends to gather and reflect on the blessings and accomplishments of the past year.
Central to this holiday is the Thanksgiving meal, which usually features turkey, stuffing, mashed potatoes, cranberry sauce, and various other dishes that vary from region to region and family to family.
Beyond the meal, Thanksgiving is also a time for various family traditions, which may include watching football games, participating in local parades, and engaging in volunteer work. These activities underscore the holiday's themes of togetherness, community involvement, and the sharing of blessings. However, there are potential risks involved with Thanksgiving, given its indulgent nature, especially regarding alcohol.
Thanksgiving and alcohol have long been intertwined in many celebratory traditions. This association is deeply ingrained; from the sparkling wine that accompanies the pre-meal toast, to the beer consumed during Thanksgiving Day football games, and the nightcap that often concludes the day's festivities. These practices are not just about the act of drinking; they symbolize camaraderie, relaxation, and festivity.
The wine toast, for instance, is a moment of collective pause, during which everyone present raises their glasses in unison to acknowledge the blessings of the past year and the shared joy of the moment. This ritual dates back centuries, serving as a symbol of goodwill and celebration. Similarly, watching football on Thanksgiving is a tradition for many American families. Many people consume beer — often multiple in a row — as they cheer on their favorite team. The nightcap, another common practice, is typically a moment of quiet reflection, a soothing end to a day filled with activity and social interaction.
However, alcohol’s pervasive presence during Thanksgiving can present significant challenges for people trying to cut back on or quit drinking. The ubiquity of alcoholic beverages during these celebrations can lead to peer pressure and overindulgences. This not only results in unpleasant outcomes such as hangovers the day after Thanksgiving, but can also hinder long-term health goals.
For those in recovery or who simply choose to abstain, working within these traditions requires resilience and often, a change in the Thanksgiving narrative. It involves redefining what celebration and relaxation mean, seeking alternative ways to connect and enjoy the holiday, and potentially reshaping traditions to be more inclusive and mindful of diverse lifestyle choices. The challenge lies not only with the person changing their drinking habits but also with the wider social circle.
The health risks associated with excessive alcohol consumption during Thanksgiving, and indeed any celebratory occasion, are substantial and multifaceted. These risks can be broadly categorized into immediate and long-term effects, each carrying its own set of dangers.
In the immediate term, overindulgence in alcohol can severely impair cognitive and motor functions. The most visible and immediate effect is on judgment and coordination. Alcohol acts as a depressant on the central nervous system, leading to slowed reaction times, blurred vision, and impaired motor skills. This impairment significantly increases the risk of accidents and injuries, not just for the person consuming alcohol but also for others around them, particularly if they engage in activities such as driving.
Moreover, excessive alcohol intake can lead to acute alcohol poisoning, a serious and potentially life-threatening condition. Symptoms of alcohol poisoning include confusion, vomiting, seizures, slow or irregular breathing, and unconsciousness. This condition requires immediate medical attention as it can lead to permanent brain damage or death.
In the longer term, chronic heavy drinking presents serious health risks. One of the most well-known consequences is liver damage. The liver processes alcohol, and it is particularly vulnerable to the effects of overindulgence. Excessive drinking can lead to conditions such as fatty liver, alcoholic hepatitis, fibrosis, and cirrhosis. Cirrhosis, the scarring of the liver, is particularly concerning as it is irreversible and can lead to liver failure.
The cardiovascular system is also at risk. Heavy drinking can lead to high blood pressure, heart disease, and stroke. Drinking too much during the Thanksgiving season may disrupt the heart's rhythm and structure, leading to arrhythmias and cardiomyopathy, a condition commonly known as “holiday heart syndrome.” These conditions not only deteriorate a person’s quality of life but also significantly increase the risk of mortality.
Additionally, alcohol is a carcinogen and can damage DNA in cells, leading to mutations and cancer. Chronic alcohol consumption is linked to an increased risk of certain types of cancer, including breast, liver, stomach, pancreatic esophagus, mouth, and throat cancer.
From a neurological perspective, alcohol affects neurotransmitters, the chemicals that transmit signals in the brain, disrupting mood and cognitive function. This can lead to mood disorders, memory loss, and impaired cognitive abilities. In extreme cases, chronic alcohol abuse can lead to severe and permanent brain damage.
The social and psychological impacts of alcohol abuse must also be considered. It can strain relationships, affect work performance, and lead to behavioral issues. Moreover, alcohol dependence or addiction is a serious mental health disorder requiring professional treatment.
While moderate alcohol consumption can be a part of celebrations for many, it’s crucial to be aware of the risks of excessive drinking. The immediate dangers of impaired judgment and coordination, coupled with the long-term risks of chronic disease, highlight the importance of moderation and awareness during festive occasions like Thanksgiving.
Celebrating Thanksgiving without alcohol can transform the holiday into a more inclusive and health-conscious event, while still retaining all the warmth and joy associated with the occasion. Here are detailed strategies for hosting or attending a Thanksgiving celebration without alcohol:
By incorporating these strategies, you can have a fun and healthy Thanksgiving without alcohol. Consider this an opportunity to redefine traditional celebrations and create new memories that focus on togetherness, appreciation, and health.
Celebrating Thanksgiving while maintaining sobriety can be challenging, but it's also an opportunity to create new traditions and strengthen personal resolve. Over time, your decision to abstain from alcohol will pay off in the form of improved physical well-being, better emotional health, and stronger relationships. The short-term discomfort of saying “no” to drinks or choosing non-alcoholic alternatives is well worth it. Plus, you never know how many others you might influence to make similar changes. Your own actions can serve as a catalyst for change, leading the way to more balanced and healthy holiday celebrations in the years and decades ahead.
This holiday, let's redefine what celebration means, focusing on the joy of togetherness, the richness of gratitude, and the fulfillment found in taking care of ourselves and our health. Remember, every step taken towards a healthier lifestyle is a reason to be thankful.
Explore how the Sinclair Method can help curb alcohol cravings and reduce alcohol consumption over time for those struggling with alcohol misuse.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
Alcohol can have a powerful grip on us. What starts as a seemingly innocent habit of drinking a glass or two of wine after a stressful day can spiral into a dependence on alcohol to function. While it might not seem all that problematic in the beginning, our mental, emotional and physical health often suffer as we consume more alcohol — and the longer we consume it.
Thankfully, we’re not entirely helpless. There are ways to reduce our alcohol consumption and take back control of our health. The Sinclair Method — or TSM — is one such option, and this post discusses what it is, how it works, and how effective it is in treating alcohol misuse. Let’s get started!
The Sinclair Method is a form oftreatment for alcohol use disorder thatfocuses on reducing alcoholconsumption rather than abstainingfrom alcohol altogether. It’s namedafter John David Sinclair, a researcher who discovered that the medication naltrexone could be used to block alcohol’s pleasure-inducing effects. Naltrexone and the Sinclair Method are, therefore, intimately linked.
He first observed the effects of naltrexone on drinking behavior in animals, finding that the longer animals who had been trained to drink were deprived of alcohol, the more they would press a lever to obtain it. Sinclair termed this phenomenon the “alcohol deprivation effect,” comparing it to the increased alcohol cravings experienced by people with alcohol use disorder.
From there, Sinclair discovered that taking naltrexone before drinking would eventually cause animals to stop drinking. Over time, research found that naltrexone had a similar effect in humans with alcohol use disorder who wanted to cut back on their drinking.
Before we continue, let’s take a moment to better understand what naltrexone is and how it can help reduce cravings for alcohol.
Naltrexone is an FDA-approved medication for alcohol use disorder. It’s what’s referred to as an “opioid antagonist.” What does this mean? In simplest terms, an opioid antagonist is a substance that obstructs the opioid receptors in the brain. It's like a key that fits into a lock but doesn't turn it. It's there, it fits, but it doesn't activate the lock. By working in this manner, naltrexone blocks alcohol’s euphoric effects and feelings of intoxication, letting us reduce our drinking or even halt it entirely.
When administered, naltrexone attaches itself to the opioid receptors in the brain. This attachment creates a barrier, preventing substances like alcohol from accessing these receptors and triggering the release of pleasure-inducing chemicals. So, even if we consume alcohol, the rewarding effects are diminished or entirely absent because naltrexone is blocking our brain’s access points.
The naltrexone-based Sinclair Method works by reducing the reinforcement that people get when they drink alcohol. When we consume alcohol, our brain's reward pathway is activated, releasing chemicals that create feelings of pleasure and euphoria. This stimulation triggers our opioid receptors — key players in this pathway — which results in the sense of satisfaction that makes drinking so appealing. This pleasure-reward feedback loop can encourage repeated alcohol use, ultimately leading to misuse or dependence.
By taking naltrexone prior to consuming alcohol, the pleasurable feelings that drinking typically produces are blocked. Without those “feel good” feelings from alcohol, we’re less inclined to drink. Over time, as people continue to take naltrexone whenever they drink, they can break free from alcohol misuse.
Here is what the Sinclair Method looks like in action:
So, what is the Sinclair Method success rate? Research suggests that it can be very effective in helping people reduce their drinking. According to Sinclair’s research, the use of naltrexone to treat alcohol use disorder can have a 78% efficacy rate. While some people feel an immediate reduction in alcohol cravings after their first time drinking on naltrexone, it’s usually a gradual process that can take anywhere from a few months to a year.
In fact, part of its success can be attributed to its gradual approach. By slowly reducing alcohol consumption, people are less likely to experience serious alcohol withdrawal symptoms, including delirium tremens (DT). It’s also beneficial because it lets people be actively involved in their treatment, which can help them feel more in control of their drinking and recovery. Furthermore, the Sinclair Method is much more affordable than more intensive and costly rehabilitation centers.
On the other hand, treating alcohol misuse with medication only can remove someone’s incentive to pursue a comprehensive treatment plan that might include things like behavioral therapy or 12-step programs. Plus, to be effective, it has to be used consistently. It’s important not to view the Sinclair Method as “cure all” for alcohol misuse. To truly overcome alcohol misuse, a personalized, comprehensive treatment plan is often most effective.
So, how do you know if you should try the Sinclair Method (and naltrexone)? If we’re interested in trying it, it’s important to talk to a doctor first. They can help us assess our current drinking behavior, medical history, and treatment goals.
In general, the Sinclair Method is a good option for those who are committed to making changes to their alcohol use. However, it’s most effective when combined with other treatment options, such as support groups or talk therapy, to get to the root of our alcohol misuse. While naltrexone can help reduce cravings, it’s important to understand why we’re drinking in the first place. For instance, many of us turn to alcohol out of boredom, to numb our feelings, or for social reasons.
It’s also important to be aware of naltrexone’s side effects. While the medication is generally well tolerated, it can have side effects that range in severity. The most common side effects include nausea, muscle or joint pain, headache, nervousness, and an upset stomach. Some of these side effects can be curbed by taking the medication with food and may lessen over time.
However, naltrexone can also cause more serious issues, such as blurry vision, diarrhea, confusion, increased blood pressure or heart rate, and liver failure or acute hepatitis. (So naltrexone could be dangerous to take if we have liver disease.) This is why it’s vital to talk to a medical professional to help determine the right course of action for us individually.
While the Sinclair Method has worked wonders for some, it’s certainly not for everyone. Let’s look at the pros and cons of this approach in more detail.
Apart from naltrexone, there are other medications that can be used to stop alcohol cravings and help treat alcohol misuse. Here are 3 of them:
Acamprosate is another popular choice for people with moderate to severe alcohol use disorder (AUD). It’s FDA-approved and often used instead of naltrexone for people who can’t take naltrexone, such as those of us with liver problems or who use opioids.
Acamprosate helps rebalance chemicals in the brain that may have been altered by drinking too much. More specifically, it works by interacting with two chemical messenger systems in the brain: GABA (gamma-aminobutyric acid) and glutamate. GABA stifles certain nerve cells and may help control the fear or anxiety we feel when those cells are overexcited. Glutamate, on the other hand, stimulates nerve cells. These systems become imbalanced if we’ve been drinking heavily over time; acamprosate is designed to level them out.
Several studies have found that acamprosate effectively helps people reduce alcohol use, even after the medication is stopped. The usual dosage is 2 tablets 3 times a day. However, this timing and dosage might make it difficult to take properly, lowering its effectiveness.
Disulfiram, otherwise known as Antabuse, is the oldest FDA-approved medication for alcohol-use disorder. While naltrexone and acamprosate are the most popular medications for reducing drinking, disulfiram might still be a good option for some of us.
The medication is an alcohol blocker: it prevents alcohol from being metabolized by the liver. If we drink alcohol while taking disulfiram, it causes an unpleasant reaction that helps discourage drinking. For instance, we might experience flushing, nausea, vomiting, difficulty breathing, sweating, low blood pressure, or heart palpitations. These symptoms usually last for about an hour and can happen as long as 2 weeks after our last dose of disulfiram.
Research has shown that disulfiram can help people reduce drinking. However, some studies show that it’s more effective when taken under the supervision of a family member, friend, or as part of a program.
Topiramate is FDA-approved to treat seizures and prevent migraines. However, some doctors also use it to treat alcohol use disorder (AUD), as it helps rebalance chemicals in the brain and correct the electrical activity of brain cells.
While topiramate is not FDA-approved for alcohol-use disorder, studies have suggested that it can reduce alcohol cravings and withdrawal symptoms. In fact, the American Psychiatric Association recommends it as an option for moderate to severe AUD, including for people who haven’t had success with naltrexone or acamprosate.
Topiramate comes as a tablet and sprinkle capsule. It’s generally advised to avoid drinking alcohol when starting the medication, even though it’s been shown to be safe and effective in people who are still actively drinking.
Since naltrexone should be used as part of a more comprehensive treatment plan for alcohol misuse, it’s important to look at other treatment options we can pursue. Here are 4 effective options that can be used in combination with naltrexone:
Keep in mind that alcohol misuse can be a complex, complicated matter. By taking a holistic approach and combining different treatment options, we’ll be better equipped to get healthy and maintain sobriety.
The naltrexone Sinclair Method can benefit those looking to reduce their alcohol consumption or quit drinking altogether. While it requires consistent use of the medication, it can help curb cravings and gradually reduce our drinking over time. Those of us interested in trying this approach should speak with a medical professional who can help us assess our personal situation. Since alcohol misuse can be highly complex, pursuing a comprehensive treatment plan can help enhance our overall health and promote long-term sobriety.
If you want to quit drinking but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Alcohol can have a powerful grip on us. What starts as a seemingly innocent habit of drinking a glass or two of wine after a stressful day can spiral into a dependence on alcohol to function. While it might not seem all that problematic in the beginning, our mental, emotional and physical health often suffer as we consume more alcohol — and the longer we consume it.
Thankfully, we’re not entirely helpless. There are ways to reduce our alcohol consumption and take back control of our health. The Sinclair Method — or TSM — is one such option, and this post discusses what it is, how it works, and how effective it is in treating alcohol misuse. Let’s get started!
The Sinclair Method is a form oftreatment for alcohol use disorder thatfocuses on reducing alcoholconsumption rather than abstainingfrom alcohol altogether. It’s namedafter John David Sinclair, a researcher who discovered that the medication naltrexone could be used to block alcohol’s pleasure-inducing effects. Naltrexone and the Sinclair Method are, therefore, intimately linked.
He first observed the effects of naltrexone on drinking behavior in animals, finding that the longer animals who had been trained to drink were deprived of alcohol, the more they would press a lever to obtain it. Sinclair termed this phenomenon the “alcohol deprivation effect,” comparing it to the increased alcohol cravings experienced by people with alcohol use disorder.
From there, Sinclair discovered that taking naltrexone before drinking would eventually cause animals to stop drinking. Over time, research found that naltrexone had a similar effect in humans with alcohol use disorder who wanted to cut back on their drinking.
Before we continue, let’s take a moment to better understand what naltrexone is and how it can help reduce cravings for alcohol.
Naltrexone is an FDA-approved medication for alcohol use disorder. It’s what’s referred to as an “opioid antagonist.” What does this mean? In simplest terms, an opioid antagonist is a substance that obstructs the opioid receptors in the brain. It's like a key that fits into a lock but doesn't turn it. It's there, it fits, but it doesn't activate the lock. By working in this manner, naltrexone blocks alcohol’s euphoric effects and feelings of intoxication, letting us reduce our drinking or even halt it entirely.
When administered, naltrexone attaches itself to the opioid receptors in the brain. This attachment creates a barrier, preventing substances like alcohol from accessing these receptors and triggering the release of pleasure-inducing chemicals. So, even if we consume alcohol, the rewarding effects are diminished or entirely absent because naltrexone is blocking our brain’s access points.
The naltrexone-based Sinclair Method works by reducing the reinforcement that people get when they drink alcohol. When we consume alcohol, our brain's reward pathway is activated, releasing chemicals that create feelings of pleasure and euphoria. This stimulation triggers our opioid receptors — key players in this pathway — which results in the sense of satisfaction that makes drinking so appealing. This pleasure-reward feedback loop can encourage repeated alcohol use, ultimately leading to misuse or dependence.
By taking naltrexone prior to consuming alcohol, the pleasurable feelings that drinking typically produces are blocked. Without those “feel good” feelings from alcohol, we’re less inclined to drink. Over time, as people continue to take naltrexone whenever they drink, they can break free from alcohol misuse.
Here is what the Sinclair Method looks like in action:
So, what is the Sinclair Method success rate? Research suggests that it can be very effective in helping people reduce their drinking. According to Sinclair’s research, the use of naltrexone to treat alcohol use disorder can have a 78% efficacy rate. While some people feel an immediate reduction in alcohol cravings after their first time drinking on naltrexone, it’s usually a gradual process that can take anywhere from a few months to a year.
In fact, part of its success can be attributed to its gradual approach. By slowly reducing alcohol consumption, people are less likely to experience serious alcohol withdrawal symptoms, including delirium tremens (DT). It’s also beneficial because it lets people be actively involved in their treatment, which can help them feel more in control of their drinking and recovery. Furthermore, the Sinclair Method is much more affordable than more intensive and costly rehabilitation centers.
On the other hand, treating alcohol misuse with medication only can remove someone’s incentive to pursue a comprehensive treatment plan that might include things like behavioral therapy or 12-step programs. Plus, to be effective, it has to be used consistently. It’s important not to view the Sinclair Method as “cure all” for alcohol misuse. To truly overcome alcohol misuse, a personalized, comprehensive treatment plan is often most effective.
So, how do you know if you should try the Sinclair Method (and naltrexone)? If we’re interested in trying it, it’s important to talk to a doctor first. They can help us assess our current drinking behavior, medical history, and treatment goals.
In general, the Sinclair Method is a good option for those who are committed to making changes to their alcohol use. However, it’s most effective when combined with other treatment options, such as support groups or talk therapy, to get to the root of our alcohol misuse. While naltrexone can help reduce cravings, it’s important to understand why we’re drinking in the first place. For instance, many of us turn to alcohol out of boredom, to numb our feelings, or for social reasons.
It’s also important to be aware of naltrexone’s side effects. While the medication is generally well tolerated, it can have side effects that range in severity. The most common side effects include nausea, muscle or joint pain, headache, nervousness, and an upset stomach. Some of these side effects can be curbed by taking the medication with food and may lessen over time.
However, naltrexone can also cause more serious issues, such as blurry vision, diarrhea, confusion, increased blood pressure or heart rate, and liver failure or acute hepatitis. (So naltrexone could be dangerous to take if we have liver disease.) This is why it’s vital to talk to a medical professional to help determine the right course of action for us individually.
While the Sinclair Method has worked wonders for some, it’s certainly not for everyone. Let’s look at the pros and cons of this approach in more detail.
Apart from naltrexone, there are other medications that can be used to stop alcohol cravings and help treat alcohol misuse. Here are 3 of them:
Acamprosate is another popular choice for people with moderate to severe alcohol use disorder (AUD). It’s FDA-approved and often used instead of naltrexone for people who can’t take naltrexone, such as those of us with liver problems or who use opioids.
Acamprosate helps rebalance chemicals in the brain that may have been altered by drinking too much. More specifically, it works by interacting with two chemical messenger systems in the brain: GABA (gamma-aminobutyric acid) and glutamate. GABA stifles certain nerve cells and may help control the fear or anxiety we feel when those cells are overexcited. Glutamate, on the other hand, stimulates nerve cells. These systems become imbalanced if we’ve been drinking heavily over time; acamprosate is designed to level them out.
Several studies have found that acamprosate effectively helps people reduce alcohol use, even after the medication is stopped. The usual dosage is 2 tablets 3 times a day. However, this timing and dosage might make it difficult to take properly, lowering its effectiveness.
Disulfiram, otherwise known as Antabuse, is the oldest FDA-approved medication for alcohol-use disorder. While naltrexone and acamprosate are the most popular medications for reducing drinking, disulfiram might still be a good option for some of us.
The medication is an alcohol blocker: it prevents alcohol from being metabolized by the liver. If we drink alcohol while taking disulfiram, it causes an unpleasant reaction that helps discourage drinking. For instance, we might experience flushing, nausea, vomiting, difficulty breathing, sweating, low blood pressure, or heart palpitations. These symptoms usually last for about an hour and can happen as long as 2 weeks after our last dose of disulfiram.
Research has shown that disulfiram can help people reduce drinking. However, some studies show that it’s more effective when taken under the supervision of a family member, friend, or as part of a program.
Topiramate is FDA-approved to treat seizures and prevent migraines. However, some doctors also use it to treat alcohol use disorder (AUD), as it helps rebalance chemicals in the brain and correct the electrical activity of brain cells.
While topiramate is not FDA-approved for alcohol-use disorder, studies have suggested that it can reduce alcohol cravings and withdrawal symptoms. In fact, the American Psychiatric Association recommends it as an option for moderate to severe AUD, including for people who haven’t had success with naltrexone or acamprosate.
Topiramate comes as a tablet and sprinkle capsule. It’s generally advised to avoid drinking alcohol when starting the medication, even though it’s been shown to be safe and effective in people who are still actively drinking.
Since naltrexone should be used as part of a more comprehensive treatment plan for alcohol misuse, it’s important to look at other treatment options we can pursue. Here are 4 effective options that can be used in combination with naltrexone:
Keep in mind that alcohol misuse can be a complex, complicated matter. By taking a holistic approach and combining different treatment options, we’ll be better equipped to get healthy and maintain sobriety.
The naltrexone Sinclair Method can benefit those looking to reduce their alcohol consumption or quit drinking altogether. While it requires consistent use of the medication, it can help curb cravings and gradually reduce our drinking over time. Those of us interested in trying this approach should speak with a medical professional who can help us assess our personal situation. Since alcohol misuse can be highly complex, pursuing a comprehensive treatment plan can help enhance our overall health and promote long-term sobriety.
If you want to quit drinking but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Explore the science behind alcohol drinking levels in our latest blog. Learn to navigate the difference between moderate drinking, heavy alcohol use, and binge drinking.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
At one point or another, most of us have been asked this question: “How much do you drink?” But what does that really mean? What “counts” as moderate drinking? What about heavy alcohol use? Or binge drinking? Let’s explore the subject of alcohol drinking levels and patterns of drinking in more detail.
"Moderate" might be the buzzword in many wellness circles, but when it comes to alcohol, what does it really mean? According to the Dietary Guidelines for Americans, moderate alcohol consumption is up to one drink per day for women and up to two drinks per day for men.
However, everyone’s tolerance and physical response can vary, so these numbers aren’t a one-size-fits-all rule. It’s important to listen to our own body!
But wait, what counts as "one drink"?
When picturing "one drink," many of us probably imagine filling our favorite wine glass to the brim, or perhaps pouring a generous serving of whiskey. However, in reality, "one drink" is a standardized measure.
When we truly understand these measures, it becomes evident that it's easy to overshoot the "moderate" mark without even realizing it!
Why these specific guidelines? Science has played a significant role in shaping them. While excessive drinking has clear adverse effects on health, moderate drinking (as per the guidelines) is associated with a relatively low risk for alcohol use disorders and other health complications. But it’s important to note that low risk does not mean no risk.
For some people, even drinking within these limits can lead to health or social problems. Factors like genetics, mental health, medications, and personal history can play a role in how alcohol affects a particular person.
Why the distinction between men and women? It’s all about biology. Typically, women metabolize alcohol differently than men. Factors such as body water content, hormones, and enzyme levels play a role. As a result, women often feel the effects of alcohol more quickly and intensely than men of the same weight who drink the same amount.
While we’ve established a clearer picture of what "moderate drinking" means, it's crucial to understand that the latest guidelines say no amount of alcohol is truly “safe” or “recommended.” If you don’t drink, there’s no health reason to start! For those who do, it’s best to stay within moderate limits.
Moreover, there are certain situations and people for whom no alcohol is the safest choice:
First things first: what exactly counts as heavy drinking? As per the Centers for Disease Control and Prevention (CDC), for men it’s consuming 15 or more drinks per week. For women, consuming 8 or more drinks per week. While heavy drinking isn’t the same as alcohol use disorder (AUD), it carries significant risks.
Alcohol is a central nervous system depressant. In moderate amounts, it can create feelings of relaxation. But with heavy consumption, the balance shifts, leading to many disruptions in the body.
Beyond the physical, there are significant social and psychological repercussions to heavy drinking:
As with moderate drinking, the distinction between definitions of heavy drinking for men and women boils down to biology. Women generally have a higher proportion of body fat and a lower proportion of water than men. Alcohol is water-soluble but not fat-soluble, which means women usually feel the effects of alcohol more quickly and intensely than men of the same weight drinking the same amount. This also results in women being more susceptible to the harmful effects of alcohol in smaller quantities.
Finally, there’s binge drinking — a term many associate with college parties or wild nights out, but one that actually refers to a widespread behavior that can affect people of all ages and walks of life. Binge drinking has made headlines and drawn attention in public health campaigns in recent years. But what is binge drinking, really? And how is it different from heavy drinking?
Let's kick off with a clear definition. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), binge drinking involves consuming enough alcohol in about two hours to bring blood alcohol concentration (BAC) levels to 0.08 g/dL. This typically translates to five or more drinks for men and four or more drinks for women in two hours.
Unlike heavy drinking, which is determined by the quantity of alcohol consumed over a week, binge drinking emphasizes the rapidity of consumption in a single session. It's about intensity: binge drinking involves consuming a significant amount of alcohol in a single session, leading to a spike in BAC. Heavy drinking, on the other hand, is about frequency over time, irrespective of the intensity of any single session.
The immediate consequences of binge drinking can be more severe than those of heavy drinking:
While the immediate repercussions might seem daunting enough, consistent binge drinking can pave the way for chronic issues:
In addition to affecting us personally, binge drinking also has ripple effects on society:
It's worth noting that while someone who binge drinks might not necessarily have an alcohol use disorder, repeated binge drinking can lead to more serious alcohol-related issues.
Finally, drinking patterns are another important piece of the puzzle when it comes to talking about drinking levels. Rather than referring to the amount of alcohol consumed, they encompass the frequency, context, and even the emotions or triggers associated with drinking. Recognizing these patterns is pivotal in understanding our relationship with alcohol.
Navigating the world of alcohol consumption can seem overwhelming, but with the right knowledge, we can gain clarity and empowerment. Understanding the nuances between moderate drinking, heavy drinking, and binge drinking is a critical first step. With this insight, we’re primed to make decisions that align with our well-being and life goals. Reevaluating our relationship with alcohol isn't about limitations — it's about unlocking a future filled with greater health, happiness, and potential. The more we understand about alcohol drinking levels, the better equipped we are to make choices that align with our wellness goals — and move toward the future we want.
At one point or another, most of us have been asked this question: “How much do you drink?” But what does that really mean? What “counts” as moderate drinking? What about heavy alcohol use? Or binge drinking? Let’s explore the subject of alcohol drinking levels and patterns of drinking in more detail.
"Moderate" might be the buzzword in many wellness circles, but when it comes to alcohol, what does it really mean? According to the Dietary Guidelines for Americans, moderate alcohol consumption is up to one drink per day for women and up to two drinks per day for men.
However, everyone’s tolerance and physical response can vary, so these numbers aren’t a one-size-fits-all rule. It’s important to listen to our own body!
But wait, what counts as "one drink"?
When picturing "one drink," many of us probably imagine filling our favorite wine glass to the brim, or perhaps pouring a generous serving of whiskey. However, in reality, "one drink" is a standardized measure.
When we truly understand these measures, it becomes evident that it's easy to overshoot the "moderate" mark without even realizing it!
Why these specific guidelines? Science has played a significant role in shaping them. While excessive drinking has clear adverse effects on health, moderate drinking (as per the guidelines) is associated with a relatively low risk for alcohol use disorders and other health complications. But it’s important to note that low risk does not mean no risk.
For some people, even drinking within these limits can lead to health or social problems. Factors like genetics, mental health, medications, and personal history can play a role in how alcohol affects a particular person.
Why the distinction between men and women? It’s all about biology. Typically, women metabolize alcohol differently than men. Factors such as body water content, hormones, and enzyme levels play a role. As a result, women often feel the effects of alcohol more quickly and intensely than men of the same weight who drink the same amount.
While we’ve established a clearer picture of what "moderate drinking" means, it's crucial to understand that the latest guidelines say no amount of alcohol is truly “safe” or “recommended.” If you don’t drink, there’s no health reason to start! For those who do, it’s best to stay within moderate limits.
Moreover, there are certain situations and people for whom no alcohol is the safest choice:
First things first: what exactly counts as heavy drinking? As per the Centers for Disease Control and Prevention (CDC), for men it’s consuming 15 or more drinks per week. For women, consuming 8 or more drinks per week. While heavy drinking isn’t the same as alcohol use disorder (AUD), it carries significant risks.
Alcohol is a central nervous system depressant. In moderate amounts, it can create feelings of relaxation. But with heavy consumption, the balance shifts, leading to many disruptions in the body.
Beyond the physical, there are significant social and psychological repercussions to heavy drinking:
As with moderate drinking, the distinction between definitions of heavy drinking for men and women boils down to biology. Women generally have a higher proportion of body fat and a lower proportion of water than men. Alcohol is water-soluble but not fat-soluble, which means women usually feel the effects of alcohol more quickly and intensely than men of the same weight drinking the same amount. This also results in women being more susceptible to the harmful effects of alcohol in smaller quantities.
Finally, there’s binge drinking — a term many associate with college parties or wild nights out, but one that actually refers to a widespread behavior that can affect people of all ages and walks of life. Binge drinking has made headlines and drawn attention in public health campaigns in recent years. But what is binge drinking, really? And how is it different from heavy drinking?
Let's kick off with a clear definition. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), binge drinking involves consuming enough alcohol in about two hours to bring blood alcohol concentration (BAC) levels to 0.08 g/dL. This typically translates to five or more drinks for men and four or more drinks for women in two hours.
Unlike heavy drinking, which is determined by the quantity of alcohol consumed over a week, binge drinking emphasizes the rapidity of consumption in a single session. It's about intensity: binge drinking involves consuming a significant amount of alcohol in a single session, leading to a spike in BAC. Heavy drinking, on the other hand, is about frequency over time, irrespective of the intensity of any single session.
The immediate consequences of binge drinking can be more severe than those of heavy drinking:
While the immediate repercussions might seem daunting enough, consistent binge drinking can pave the way for chronic issues:
In addition to affecting us personally, binge drinking also has ripple effects on society:
It's worth noting that while someone who binge drinks might not necessarily have an alcohol use disorder, repeated binge drinking can lead to more serious alcohol-related issues.
Finally, drinking patterns are another important piece of the puzzle when it comes to talking about drinking levels. Rather than referring to the amount of alcohol consumed, they encompass the frequency, context, and even the emotions or triggers associated with drinking. Recognizing these patterns is pivotal in understanding our relationship with alcohol.
Navigating the world of alcohol consumption can seem overwhelming, but with the right knowledge, we can gain clarity and empowerment. Understanding the nuances between moderate drinking, heavy drinking, and binge drinking is a critical first step. With this insight, we’re primed to make decisions that align with our well-being and life goals. Reevaluating our relationship with alcohol isn't about limitations — it's about unlocking a future filled with greater health, happiness, and potential. The more we understand about alcohol drinking levels, the better equipped we are to make choices that align with our wellness goals — and move toward the future we want.
Read about the key methods to support your teen’s alcohol recovery. From nutrition, vitamins, and exercise to emotional care and creating a supportive environment.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It might feel odd to think about your teen drinking, but according to the 2022 Monitoring The Future study, teens usually find access to alcohol at home. Being new to drinking, they may lack the impulse control or sensibility to moderate their consumption. Since alcohol is illegal for teens, they will typically hide their drinking habits. Both of these habits can lead to overdrinking and alcohol abuse.
Teen drinking can cause lasting cognitive effects, including problems with attention, memory, and executive functioning. There’s also a higher chance of developing mental health issues like depression and anxiety, since alcohol use can disrupt how they manage emotions.
While the journey to alcohol recovery can be daunting, the right support from loved ones can offer teens the encouragement to succeed.
For teenagers, whose brains and bodies are still developing, a balanced diet plays a crucial role in the recovery process from alcohol use. Drinking alcohol can deplete the body of essential nutrients, so it’s important to restore these nutrients for their physical and mental health during recovery.
Space your teen’s meals consistently throughout the day in order to maintain stable blood sugar levels. Ensuring this stability is key in reducing mood swings and cravings, which are common issues during recovery. A balanced diet should include the following:
Alcohol can dehydrate your teen, so making sure that they drink enough water is important to help their body eliminate toxins and ensure nutrients are easily absorbed. Proper hydration can help them think more clearly about schoolwork and other responsibilities. To help them stay accountable, find a trendy water bottle that they would enjoy carrying around and remind them to drink water throughout the day.
Processed foods and high-sugar meals can disrupt your teen's energy levels and mood. Recovery can become more challenging when they consume foods that cause mood fluctuations because of rapid spikes and crashes in blood sugar.
Your teen might need extra vitamins to help them through alcohol recovery. Be sure to talk to a doctor before taking any vitamins or supplements; they can give you advice on what vitamins are safe and right for your teen. Some vitamins to consider are:
Exercise can play a significant role in the recovery process from alcohol use, especially for teenagers. Here’s a more detailed look at why this is beneficial and how you can effectively incorporate this into your teen’s recovery journey:
Exercise can help rebuild muscles that prolonged alcohol use has weakened. Strength training builds stronger muscles and helps contribute to better overall physical health.
Heart-related issues can be a concern with past alcohol use. In order to increase endurance and reduce the risk of cardiac disease, your teen can also try aerobic exercises like running, swimming, or cycling, because regular cardiovascular exercises can strengthen the heart and lungs.
Alcohol can affect the body’s blood supply. Exercise can stimulate proper blood circulation, which helps transport nutrients and oxygen to different parts of the body efficiently and aids the removal of waste products and toxins caused by alcohol.
Exercise stimulates the release of endorphins in the body, which are chemicals that can naturally make your teen feel happier and more relaxed. Being active reduces stress hormones in the body, which makes it easier for teens to handle the worries and anxiety that can come with recovery. There’s more than just feeling less stressed. Regular exercise helps the brain produce new cells and reduces swelling, which can lead to a calm and happier state of mind for your teen.
When your teen begins to get stronger and reach their fitness goals, they will feel prouder and more confident because exercise boosts self-esteem. Your teen can also join sports teams or fitness groups to make more friends and gain a sense of belonging. Achieving confidence, improving body image, and making friends can help them through alcohol recovery.
When helping your teen get into exercise, allow them to try different routines to see what they like. Begin with simple activities like walking or light jogging to build up their strength and endurance slowly. Don’t forget to remind them that it’s okay to rest if they’re tired and to do a bit more each week gradually.
Help them set realistic goals, like a short daily walk, and then slowly extend the time or distance. Keeping track of their progress can be encouraging, and always celebrate their achievements, no matter how small.
Try to make exercise a regular part of their routine. It’s okay if they miss a day — the key is to get back into it without feeling bad.
Always check with a doctor before they start, especially after alcohol use. Make sure they have the right gear, like proper shoes, and that they’re exercising in a safe place.
Adequate sleep is extremely important for teenagers in alcohol recovery. Sleep gives their brain a chance to rest and repair, especially since alcohol might have affected their brain’s development. Getting adequate sleep also ensures that the muscles grow back stronger and aids in tissue repair.
When your teen gets enough sleep, it’s easier for them to concentrate and remember things, which is important for school or any extracurricular activities that they’re doing. Good sleep also keeps them in a steady good mood and helps as they work through alcohol recovery.
A good night’s sleep helps keep stress and alcohol cravings in check. A well-rested teen can think more clearly and make better decisions, which is important when they are trying to stay away from alcohol.
To help your teen sleep better, you can incorporate healthy sleep hygiene habits.
Join your teen in Dry January! When you participate in Dry January, you are showing your teen how to make healthy choices, especially since they are trying to stay away from alcohol themselves.
Doing a Dry January challenge together shows your teen they're not alone; it’s a way to show support and makes sticking to their goals easier.
By not drinking yourself, you will see firsthand what your teen is going through, which can help you understand them better and support them in the right way.
Celebrating moments, no matter how small, are a powerful part of helping your teen through recovery because they encourage and give them hope about the future.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
It might feel odd to think about your teen drinking, but according to the 2022 Monitoring The Future study, teens usually find access to alcohol at home. Being new to drinking, they may lack the impulse control or sensibility to moderate their consumption. Since alcohol is illegal for teens, they will typically hide their drinking habits. Both of these habits can lead to overdrinking and alcohol abuse.
Teen drinking can cause lasting cognitive effects, including problems with attention, memory, and executive functioning. There’s also a higher chance of developing mental health issues like depression and anxiety, since alcohol use can disrupt how they manage emotions.
While the journey to alcohol recovery can be daunting, the right support from loved ones can offer teens the encouragement to succeed.
For teenagers, whose brains and bodies are still developing, a balanced diet plays a crucial role in the recovery process from alcohol use. Drinking alcohol can deplete the body of essential nutrients, so it’s important to restore these nutrients for their physical and mental health during recovery.
Space your teen’s meals consistently throughout the day in order to maintain stable blood sugar levels. Ensuring this stability is key in reducing mood swings and cravings, which are common issues during recovery. A balanced diet should include the following:
Alcohol can dehydrate your teen, so making sure that they drink enough water is important to help their body eliminate toxins and ensure nutrients are easily absorbed. Proper hydration can help them think more clearly about schoolwork and other responsibilities. To help them stay accountable, find a trendy water bottle that they would enjoy carrying around and remind them to drink water throughout the day.
Processed foods and high-sugar meals can disrupt your teen's energy levels and mood. Recovery can become more challenging when they consume foods that cause mood fluctuations because of rapid spikes and crashes in blood sugar.
Your teen might need extra vitamins to help them through alcohol recovery. Be sure to talk to a doctor before taking any vitamins or supplements; they can give you advice on what vitamins are safe and right for your teen. Some vitamins to consider are:
Exercise can play a significant role in the recovery process from alcohol use, especially for teenagers. Here’s a more detailed look at why this is beneficial and how you can effectively incorporate this into your teen’s recovery journey:
Exercise can help rebuild muscles that prolonged alcohol use has weakened. Strength training builds stronger muscles and helps contribute to better overall physical health.
Heart-related issues can be a concern with past alcohol use. In order to increase endurance and reduce the risk of cardiac disease, your teen can also try aerobic exercises like running, swimming, or cycling, because regular cardiovascular exercises can strengthen the heart and lungs.
Alcohol can affect the body’s blood supply. Exercise can stimulate proper blood circulation, which helps transport nutrients and oxygen to different parts of the body efficiently and aids the removal of waste products and toxins caused by alcohol.
Exercise stimulates the release of endorphins in the body, which are chemicals that can naturally make your teen feel happier and more relaxed. Being active reduces stress hormones in the body, which makes it easier for teens to handle the worries and anxiety that can come with recovery. There’s more than just feeling less stressed. Regular exercise helps the brain produce new cells and reduces swelling, which can lead to a calm and happier state of mind for your teen.
When your teen begins to get stronger and reach their fitness goals, they will feel prouder and more confident because exercise boosts self-esteem. Your teen can also join sports teams or fitness groups to make more friends and gain a sense of belonging. Achieving confidence, improving body image, and making friends can help them through alcohol recovery.
When helping your teen get into exercise, allow them to try different routines to see what they like. Begin with simple activities like walking or light jogging to build up their strength and endurance slowly. Don’t forget to remind them that it’s okay to rest if they’re tired and to do a bit more each week gradually.
Help them set realistic goals, like a short daily walk, and then slowly extend the time or distance. Keeping track of their progress can be encouraging, and always celebrate their achievements, no matter how small.
Try to make exercise a regular part of their routine. It’s okay if they miss a day — the key is to get back into it without feeling bad.
Always check with a doctor before they start, especially after alcohol use. Make sure they have the right gear, like proper shoes, and that they’re exercising in a safe place.
Adequate sleep is extremely important for teenagers in alcohol recovery. Sleep gives their brain a chance to rest and repair, especially since alcohol might have affected their brain’s development. Getting adequate sleep also ensures that the muscles grow back stronger and aids in tissue repair.
When your teen gets enough sleep, it’s easier for them to concentrate and remember things, which is important for school or any extracurricular activities that they’re doing. Good sleep also keeps them in a steady good mood and helps as they work through alcohol recovery.
A good night’s sleep helps keep stress and alcohol cravings in check. A well-rested teen can think more clearly and make better decisions, which is important when they are trying to stay away from alcohol.
To help your teen sleep better, you can incorporate healthy sleep hygiene habits.
Join your teen in Dry January! When you participate in Dry January, you are showing your teen how to make healthy choices, especially since they are trying to stay away from alcohol themselves.
Doing a Dry January challenge together shows your teen they're not alone; it’s a way to show support and makes sticking to their goals easier.
By not drinking yourself, you will see firsthand what your teen is going through, which can help you understand them better and support them in the right way.
Celebrating moments, no matter how small, are a powerful part of helping your teen through recovery because they encourage and give them hope about the future.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Dive into our guide on being sober while social, featuring exciting, alcohol-free weekend activities.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
If you've ever experienced the rough morning after a night of drinking — the intense headache, the taste of regret, and the queasy stomach — you know it's not fun. What if we could change that story? What if our Friday nights could be enjoyable and still let us wake up feeling refreshed the next day? We'll look into the exciting world of alcohol-free entertainment, proving that a great night doesn't need to end with a hangover.
Finding joy in sobriety can cover a range of activities, whether you're by yourself or with friends. With a bit of creativity, you can fully embrace your sober life and have fun doing it.
Embracing a sober lifestyle means finding things that fill your time and add meaning to your life. When you're alone, solo sober adventures can help you reconnect with yourself, try new things, and learn skills that boost your well-being and happiness.
Socializing sober opens up a world of activities that can deepen friendships and improve both personal and community well-being. From teamwork in sports to the creativity in DIY workshops, these activities offer great ways to connect with friends and meet new people in a sober setting.
Sober bars are redefining nightlife by providing a place where people can enjoy the ambiance of a bar without the need to drink alcohol. These spots often serve imaginative non-alcoholic drinks, creating a welcoming environment for those committed to sobriety or just taking a break from alcohol. Sober bars offer the familiar social vibe of a bar, but with some great additions:
Non-alcoholic beverages. Here, you can try a variety of inventive mocktails and alcohol-free drinks. These are not your average beverages — they're thoughtfully crafted, sophisticated mocktails made with as much attention as traditional cocktails. With a wide array of flavors and styles, from herbal blends to fruity mixes, these bars make choosing non-alcoholic drinks not just a healthy option, but a genuinely enjoyable one.
Entertainment and socializing. Sober bars are about more than just the drinks; they're vibrant social spots. You can enjoy live music, join in trivia nights, or take part in other fun activities. These provide a great setting for meeting new people, catching up with friends, and building relationships — all in a supportive, alcohol-free environment.
Community building. A key feature of sober bars is their role in creating a community. Here, you'll meet others who are either committed to a sober lifestyle or are just opting out of alcohol for a while.
Cocktail masterclasses. Many sober bars also offer classes on making non-alcoholic cocktails. You can learn mixology skills in these workshops to impress at your next party. These classes aren't just about crafting drinks; they're about enhancing creativity, exploring flavors, and enjoying the process of making something unique and tasty.
Choosing to live sober is a path filled with chances for personal growth, discovery, and, yes — lots of fun. It's a common myth that sobriety might hold you back from enjoying life. In reality, it's quite the opposite. Sobriety opens up new and often more satisfying ways to experience joy and excitement without alcohol.
Staying sober and keeping a positive outlook can be tough, but it's definitely doable — and very rewarding with the right approach and resources. Having a network of supportive people, taking part in activities that fulfill you, looking after your physical and mental health, and acknowledging your achievements can help you build a positive and satisfying view of sober living. Remember, everyone's path to sobriety is different. What helps one person might not be right for another, so it's important to find what works best for you.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
If you've ever experienced the rough morning after a night of drinking — the intense headache, the taste of regret, and the queasy stomach — you know it's not fun. What if we could change that story? What if our Friday nights could be enjoyable and still let us wake up feeling refreshed the next day? We'll look into the exciting world of alcohol-free entertainment, proving that a great night doesn't need to end with a hangover.
Finding joy in sobriety can cover a range of activities, whether you're by yourself or with friends. With a bit of creativity, you can fully embrace your sober life and have fun doing it.
Embracing a sober lifestyle means finding things that fill your time and add meaning to your life. When you're alone, solo sober adventures can help you reconnect with yourself, try new things, and learn skills that boost your well-being and happiness.
Socializing sober opens up a world of activities that can deepen friendships and improve both personal and community well-being. From teamwork in sports to the creativity in DIY workshops, these activities offer great ways to connect with friends and meet new people in a sober setting.
Sober bars are redefining nightlife by providing a place where people can enjoy the ambiance of a bar without the need to drink alcohol. These spots often serve imaginative non-alcoholic drinks, creating a welcoming environment for those committed to sobriety or just taking a break from alcohol. Sober bars offer the familiar social vibe of a bar, but with some great additions:
Non-alcoholic beverages. Here, you can try a variety of inventive mocktails and alcohol-free drinks. These are not your average beverages — they're thoughtfully crafted, sophisticated mocktails made with as much attention as traditional cocktails. With a wide array of flavors and styles, from herbal blends to fruity mixes, these bars make choosing non-alcoholic drinks not just a healthy option, but a genuinely enjoyable one.
Entertainment and socializing. Sober bars are about more than just the drinks; they're vibrant social spots. You can enjoy live music, join in trivia nights, or take part in other fun activities. These provide a great setting for meeting new people, catching up with friends, and building relationships — all in a supportive, alcohol-free environment.
Community building. A key feature of sober bars is their role in creating a community. Here, you'll meet others who are either committed to a sober lifestyle or are just opting out of alcohol for a while.
Cocktail masterclasses. Many sober bars also offer classes on making non-alcoholic cocktails. You can learn mixology skills in these workshops to impress at your next party. These classes aren't just about crafting drinks; they're about enhancing creativity, exploring flavors, and enjoying the process of making something unique and tasty.
Choosing to live sober is a path filled with chances for personal growth, discovery, and, yes — lots of fun. It's a common myth that sobriety might hold you back from enjoying life. In reality, it's quite the opposite. Sobriety opens up new and often more satisfying ways to experience joy and excitement without alcohol.
Staying sober and keeping a positive outlook can be tough, but it's definitely doable — and very rewarding with the right approach and resources. Having a network of supportive people, taking part in activities that fulfill you, looking after your physical and mental health, and acknowledging your achievements can help you build a positive and satisfying view of sober living. Remember, everyone's path to sobriety is different. What helps one person might not be right for another, so it's important to find what works best for you.
If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.
Many people ponder how to overcome procrastination in the journey to cut back on alcohol. This article offers a blueprint for success, featuring seven detailed, science-backed action steps that turn intentions into actions. Make a change today!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
It's a chilly Saturday morning, the sun is shining, and people are filing into their favorite local coffee shops to catch up on work or to enjoy some quality me-time. Leila orders her signature flat white and sits at her usual table, pulling out her laptop. She's committed to cutting back on alcohol. This time, she means it. She opens a new document, ready to write a list of reasons to quit and alternatives to drinking. Her eyes meet the screen, and her fingers hover over the keys.
She pauses, thinking, "Maybe I should just check my email first. Oh, and I can't forget to look up that new restaurant for dinner tonight." Hours go by. The document remains empty. Leila leaves the coffee shop feeling defeated, telling herself she’ll start on it tomorrow.
Procrastination isn't a lapse in willpower or a character flaw: it's an intricate behavior molded by both cognitive and emotional complexities. So what’s happening in our brains and minds when we delay a task or avoid it altogether? Let’s look into both the psychological and neuroscientific underpinnings of this all-too-common phenomenon.
Several studies tell us that at the heart of procrastination lies feelings of discomfort, fear, or dread toward specific tasks. But why do certain tasks, like changing our relationship with alcohol, trigger these emotions? Well, quitting or cutting back alcohol can be emotionally charged, packed with expectations and fraught with the fear of failure. All of these can trigger anxiety, a fundamental psychological element that fuels the procrastination cycle.
Adding another layer to this is the concept of self-efficacy, which refers to our belief in our ability to achieve goals. If our self-efficacy is low, our tendency to procrastinate is high. We don't believe we can do it, so why even start?
From a neuroscientific standpoint, procrastination is a tale of two brain regions: the prefrontal cortex and the limbic system. The prefrontal cortex is the CEO of the brain, responsible for planning, decision-making, and moderating social behavior. This is the part of the brain advocating for long-term benefits, like the improved health that comes from changing our drinking habits.
On the flip side, the limbic system is the pleasure center of the brain, the area that's all about instant gratification. It thrives on rewards and avoids discomfort, pushing for choices that offer immediate satisfaction — like scrolling through Instagram instead of dealing with the emotional weight of quitting or cutting back on alcohol.
When these two regions clash, the limbic system often wins because it's the more primal, automatic system. The prefrontal cortex requires more cognitive effort to execute its well-thought-out plans, making it the underdog in this battle of wills.
The phenomenon of temporal discounting further adds to the dilemma. Humans have a tendency to devalue rewards that are far off in the future. In simpler terms, the promise of better health or money saved by not buying alcohol seems less attractive when compared to the immediate joy of having a drink right now.
Sometimes, procrastination takes root in the complexity or ambiguity of the task at hand. If the pathway to quitting alcohol seems convoluted or unclear, it becomes easy to delay the process. After all, the brain dislikes uncertainty, often defaulting to the comfort zone even when that zone isn't necessarily beneficial.
Emotions play a key role in procrastination, and the ability to manage these emotions can make or break the procrastination cycle. Emotional regulation strategies, like mindfulness and cognitive restructuring, can help disentangle the emotional knots that make tasks seem unbearable. These aren’t quick fixes, but they’re important skills that can be learned and honed over time.
Finally, procrastination often becomes a habitual response. It develops into a loop, reinforced by the immediate yet fleeting pleasure derived from avoiding a task. Recognizing and breaking these habit loops is crucial for long-lasting change.
By integrating both psychological and neuroscientific perspectives, we can better appreciate the complex machinery behind procrastination. With this deeper understanding comes a more compassionate, nuanced approach to tackling it. Whether it's a significant life change like drinking less alcohol or another challenging endeavor, understanding the science of procrastination illuminates pathways for meaningful, lasting change.
When it comes to reducing or ending our alcohol consumption, procrastination wears many faces. The task at hand is no mere item on a to-do list but involves rewiring long standing habits and confronting deeply ingrained social norms. This amplifies the complexity and the emotional stakes, making procrastination all the more seductive.
Changing our drinking habits often brings up concerns about our social life. How will it affect relationships? What will friends say when we decline a drink? Will social events be awkward? These worries create a form of “social procrastination,” in which the fear of jeopardizing friendships or missing out on fun overshadows the long-term health benefits of drinking less alcohol. As a result, attempts to change alcohol-related habits get deferred, often indefinitely.
Societal judgements also have emotional weight. Even contemplating alcohol reduction can trigger fears of stigmatization or labeling, which fuel procrastination. Nobody wants to be considered “the one with a drinking problem,” so it's easier to put off confronting the issue. Paradoxically, procrastination only prolongs the problem, making it harder to break the cycle later.
Human brains love patterns. They find comfort in routine, even if those routines are harmful. When drinking is a long-standing habit, neural pathways reinforcing this behavior have been strengthened over time. This creates a biological basis for procrastination. The brain, in its quest for familiarity and ease, resists changes that disrupt well-trodden neural circuits.
Changing our drinking habits isn't a one-size-fits-all proposition. Should we go cold turkey or gradually taper off? Join a support group or manage it alone? Such decisions become overwhelming, leading to “decisional procrastination,” in which our inability to make a choice becomes a convenient excuse for inaction.
Understanding these various dimensions of procrastination can be the first step in effectively tackling them. It's not just about getting things done; it's about navigating a labyrinth of social, emotional, and neurological barriers. Once we recognize them, we can strategically dismantle them, clearing the path for successful, long-term change in alcohol consumption habits.
When it comes to lifestyle changes as impactful as reducing or ending our alcohol intake, a roadmap that offers a structured pathway can be a game-changer. Here's how to strategically move toward that goal with tactics tried and tested in behavioral science and psychology.
The task of changing our alcohol intake habits may appear monumental at first glance, but the trick is to fragment the colossal goal into digestible, manageable bits. This is called "chunking," and it's a tried-and-true cognitive strategy that aids in tackling complex projects.
For instance, a monolithic goal like "quit drinking" can be disassembled into concrete, achievable tasks:
The journey thus becomes a series of steps rather than a towering mountain, making it easier to take action without feeling overwhelmed. Behavioral psychology indicates that clearly defined tasks increase the likelihood of engagement and completion.
Armed with a list of tasks, the next logical step is prioritization. Psychologically speaking, the sequence matters. Tackling the tasks that are easiest to accomplish but yield immediate benefits often works best. It's rooted in the idea of small wins, where minor victories create a snowball effect, bolstering confidence and momentum.
For instance, trying an alcohol-free drink recipe with dinner is an easy first step. The immediate gratification of enjoying a meal without alcohol can serve as a confidence booster, energizing you for the upcoming tasks like joining a support group or removing alcohol from your home.
A vision board serves as a daily reminder of why the arduous journey is worthwhile. But this isn't just arts and crafts; it's neuroscience in action. Visual cues stimulate the brain in ways that textual or abstract thoughts may not, triggering emotional centers like the amygdala and engaging memory regions like the hippocampus.
A vision board can feature a diverse collection of images:
This creates a rich array of motivational cues, and every glance at the board reinforces the benefits of cutting back on alcohol, making the task feel all the more achievable.
"I'll do it when I have time," is the hallmark phrase of procrastination. Somehow, though, that time never arrives. Behavioral science suggests that intentions are more likely to be carried out when they are specific and time-bound. Enter "time blocking," a productivity technique that allots fixed blocks of time for specific tasks.
For example, schedule 30 minutes on a Saturday afternoon to research alcohol-free drink recipes. Designate another block for checking out local or online support groups (we have several on our app!). Doing this transforms the intention into an action item on the calendar. It’s no longer a nebulous “should do” but a concrete “will do.”
Research in social psychology reveals that people are more likely to commit to a task when they're held accountable. Sharing a goal with a trusted friend or family member increases commitment and adds an external layer of motivation. If that friend or family member shares our goal of reducing alcohol, the mutual accountability becomes even more potent.
Imagine getting a message from your accountability partner saying they just tried and loved a new alcohol-free recipe. Not only does this encourage you, but it also instills a sense of collective achievement and communal struggle, which can be both comforting and empowering.
Whenever a task is completed, it's crucial to celebrate that achievement. The principle here is "positive reinforcement," a concept rooted in behavioral psychology. A behavior that’s followed by a reward is more likely to be repeated. The brain's reward system, involving neurotransmitters like dopamine, plays a critical role in this reinforcement process.
So after attending a first support group meeting or spending a weekend without alcohol, reward yourself with something enjoyable. Whether it's a movie night, a spa day, or a new book, the reward should serve as a symbol of progress and a motivator for future tasks.
Let's face it: sometimes, changing our drinking habits can be too overwhelming to tackle alone. If procrastination becomes a chronic issue, delaying progress and causing distress, seeking professional help is not a failure. Many psychologists specialize in alcohol misuse and can offer evidence-based strategies to overcome mental barriers.
Therapies like cognitive behavioral therapy (CBT) can be incredibly effective in addressing the root causes of procrastination and offering coping mechanisms.
Transforming the desire to cut back on alcohol into actionable steps can be challenging, but with a strategic approach grounded in scientific principles, it becomes a lot more achievable. By breaking down tasks, prioritizing them, utilizing visual motivation, setting aside time, finding an accountability partner, celebrating achievements, and seeking professional guidance when needed, the path to changing our drinking habits becomes not just a possibility, but a reality.
Each step taken is a triumph over procrastination. Small actions lead to significant changes, opening up a new world filled with better health, enriched relationships, and renewed self-confidence. The journey of a thousand miles begins with a single step — and a well-timed, intentional step can halt the wheel of procrastination, propelling us toward a brighter, healthier future.
It's a chilly Saturday morning, the sun is shining, and people are filing into their favorite local coffee shops to catch up on work or to enjoy some quality me-time. Leila orders her signature flat white and sits at her usual table, pulling out her laptop. She's committed to cutting back on alcohol. This time, she means it. She opens a new document, ready to write a list of reasons to quit and alternatives to drinking. Her eyes meet the screen, and her fingers hover over the keys.
She pauses, thinking, "Maybe I should just check my email first. Oh, and I can't forget to look up that new restaurant for dinner tonight." Hours go by. The document remains empty. Leila leaves the coffee shop feeling defeated, telling herself she’ll start on it tomorrow.
Procrastination isn't a lapse in willpower or a character flaw: it's an intricate behavior molded by both cognitive and emotional complexities. So what’s happening in our brains and minds when we delay a task or avoid it altogether? Let’s look into both the psychological and neuroscientific underpinnings of this all-too-common phenomenon.
Several studies tell us that at the heart of procrastination lies feelings of discomfort, fear, or dread toward specific tasks. But why do certain tasks, like changing our relationship with alcohol, trigger these emotions? Well, quitting or cutting back alcohol can be emotionally charged, packed with expectations and fraught with the fear of failure. All of these can trigger anxiety, a fundamental psychological element that fuels the procrastination cycle.
Adding another layer to this is the concept of self-efficacy, which refers to our belief in our ability to achieve goals. If our self-efficacy is low, our tendency to procrastinate is high. We don't believe we can do it, so why even start?
From a neuroscientific standpoint, procrastination is a tale of two brain regions: the prefrontal cortex and the limbic system. The prefrontal cortex is the CEO of the brain, responsible for planning, decision-making, and moderating social behavior. This is the part of the brain advocating for long-term benefits, like the improved health that comes from changing our drinking habits.
On the flip side, the limbic system is the pleasure center of the brain, the area that's all about instant gratification. It thrives on rewards and avoids discomfort, pushing for choices that offer immediate satisfaction — like scrolling through Instagram instead of dealing with the emotional weight of quitting or cutting back on alcohol.
When these two regions clash, the limbic system often wins because it's the more primal, automatic system. The prefrontal cortex requires more cognitive effort to execute its well-thought-out plans, making it the underdog in this battle of wills.
The phenomenon of temporal discounting further adds to the dilemma. Humans have a tendency to devalue rewards that are far off in the future. In simpler terms, the promise of better health or money saved by not buying alcohol seems less attractive when compared to the immediate joy of having a drink right now.
Sometimes, procrastination takes root in the complexity or ambiguity of the task at hand. If the pathway to quitting alcohol seems convoluted or unclear, it becomes easy to delay the process. After all, the brain dislikes uncertainty, often defaulting to the comfort zone even when that zone isn't necessarily beneficial.
Emotions play a key role in procrastination, and the ability to manage these emotions can make or break the procrastination cycle. Emotional regulation strategies, like mindfulness and cognitive restructuring, can help disentangle the emotional knots that make tasks seem unbearable. These aren’t quick fixes, but they’re important skills that can be learned and honed over time.
Finally, procrastination often becomes a habitual response. It develops into a loop, reinforced by the immediate yet fleeting pleasure derived from avoiding a task. Recognizing and breaking these habit loops is crucial for long-lasting change.
By integrating both psychological and neuroscientific perspectives, we can better appreciate the complex machinery behind procrastination. With this deeper understanding comes a more compassionate, nuanced approach to tackling it. Whether it's a significant life change like drinking less alcohol or another challenging endeavor, understanding the science of procrastination illuminates pathways for meaningful, lasting change.
When it comes to reducing or ending our alcohol consumption, procrastination wears many faces. The task at hand is no mere item on a to-do list but involves rewiring long standing habits and confronting deeply ingrained social norms. This amplifies the complexity and the emotional stakes, making procrastination all the more seductive.
Changing our drinking habits often brings up concerns about our social life. How will it affect relationships? What will friends say when we decline a drink? Will social events be awkward? These worries create a form of “social procrastination,” in which the fear of jeopardizing friendships or missing out on fun overshadows the long-term health benefits of drinking less alcohol. As a result, attempts to change alcohol-related habits get deferred, often indefinitely.
Societal judgements also have emotional weight. Even contemplating alcohol reduction can trigger fears of stigmatization or labeling, which fuel procrastination. Nobody wants to be considered “the one with a drinking problem,” so it's easier to put off confronting the issue. Paradoxically, procrastination only prolongs the problem, making it harder to break the cycle later.
Human brains love patterns. They find comfort in routine, even if those routines are harmful. When drinking is a long-standing habit, neural pathways reinforcing this behavior have been strengthened over time. This creates a biological basis for procrastination. The brain, in its quest for familiarity and ease, resists changes that disrupt well-trodden neural circuits.
Changing our drinking habits isn't a one-size-fits-all proposition. Should we go cold turkey or gradually taper off? Join a support group or manage it alone? Such decisions become overwhelming, leading to “decisional procrastination,” in which our inability to make a choice becomes a convenient excuse for inaction.
Understanding these various dimensions of procrastination can be the first step in effectively tackling them. It's not just about getting things done; it's about navigating a labyrinth of social, emotional, and neurological barriers. Once we recognize them, we can strategically dismantle them, clearing the path for successful, long-term change in alcohol consumption habits.
When it comes to lifestyle changes as impactful as reducing or ending our alcohol intake, a roadmap that offers a structured pathway can be a game-changer. Here's how to strategically move toward that goal with tactics tried and tested in behavioral science and psychology.
The task of changing our alcohol intake habits may appear monumental at first glance, but the trick is to fragment the colossal goal into digestible, manageable bits. This is called "chunking," and it's a tried-and-true cognitive strategy that aids in tackling complex projects.
For instance, a monolithic goal like "quit drinking" can be disassembled into concrete, achievable tasks:
The journey thus becomes a series of steps rather than a towering mountain, making it easier to take action without feeling overwhelmed. Behavioral psychology indicates that clearly defined tasks increase the likelihood of engagement and completion.
Armed with a list of tasks, the next logical step is prioritization. Psychologically speaking, the sequence matters. Tackling the tasks that are easiest to accomplish but yield immediate benefits often works best. It's rooted in the idea of small wins, where minor victories create a snowball effect, bolstering confidence and momentum.
For instance, trying an alcohol-free drink recipe with dinner is an easy first step. The immediate gratification of enjoying a meal without alcohol can serve as a confidence booster, energizing you for the upcoming tasks like joining a support group or removing alcohol from your home.
A vision board serves as a daily reminder of why the arduous journey is worthwhile. But this isn't just arts and crafts; it's neuroscience in action. Visual cues stimulate the brain in ways that textual or abstract thoughts may not, triggering emotional centers like the amygdala and engaging memory regions like the hippocampus.
A vision board can feature a diverse collection of images:
This creates a rich array of motivational cues, and every glance at the board reinforces the benefits of cutting back on alcohol, making the task feel all the more achievable.
"I'll do it when I have time," is the hallmark phrase of procrastination. Somehow, though, that time never arrives. Behavioral science suggests that intentions are more likely to be carried out when they are specific and time-bound. Enter "time blocking," a productivity technique that allots fixed blocks of time for specific tasks.
For example, schedule 30 minutes on a Saturday afternoon to research alcohol-free drink recipes. Designate another block for checking out local or online support groups (we have several on our app!). Doing this transforms the intention into an action item on the calendar. It’s no longer a nebulous “should do” but a concrete “will do.”
Research in social psychology reveals that people are more likely to commit to a task when they're held accountable. Sharing a goal with a trusted friend or family member increases commitment and adds an external layer of motivation. If that friend or family member shares our goal of reducing alcohol, the mutual accountability becomes even more potent.
Imagine getting a message from your accountability partner saying they just tried and loved a new alcohol-free recipe. Not only does this encourage you, but it also instills a sense of collective achievement and communal struggle, which can be both comforting and empowering.
Whenever a task is completed, it's crucial to celebrate that achievement. The principle here is "positive reinforcement," a concept rooted in behavioral psychology. A behavior that’s followed by a reward is more likely to be repeated. The brain's reward system, involving neurotransmitters like dopamine, plays a critical role in this reinforcement process.
So after attending a first support group meeting or spending a weekend without alcohol, reward yourself with something enjoyable. Whether it's a movie night, a spa day, or a new book, the reward should serve as a symbol of progress and a motivator for future tasks.
Let's face it: sometimes, changing our drinking habits can be too overwhelming to tackle alone. If procrastination becomes a chronic issue, delaying progress and causing distress, seeking professional help is not a failure. Many psychologists specialize in alcohol misuse and can offer evidence-based strategies to overcome mental barriers.
Therapies like cognitive behavioral therapy (CBT) can be incredibly effective in addressing the root causes of procrastination and offering coping mechanisms.
Transforming the desire to cut back on alcohol into actionable steps can be challenging, but with a strategic approach grounded in scientific principles, it becomes a lot more achievable. By breaking down tasks, prioritizing them, utilizing visual motivation, setting aside time, finding an accountability partner, celebrating achievements, and seeking professional guidance when needed, the path to changing our drinking habits becomes not just a possibility, but a reality.
Each step taken is a triumph over procrastination. Small actions lead to significant changes, opening up a new world filled with better health, enriched relationships, and renewed self-confidence. The journey of a thousand miles begins with a single step — and a well-timed, intentional step can halt the wheel of procrastination, propelling us toward a brighter, healthier future.
Get an inside look at Matthew Perry’s struggle with alcohol and drugs — how it affected him, what it cost him, and what his sobriety journey entailed.
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
As the witty and beloved Chandler Bing on the sitcom Friends, Matthew Perry brought laughter and joy to tens of millions of people around the world. But behind the scenes, he was harboring a deep secret. “From an outsider’s perspective, it would seem like I had it all,” he once said during an interview. “It was actually a very lonely time for me, because I was suffering from alcoholism.”
Perry characterized himself as a ready-made, “just-add-water addict” — a self-proclaimed “alcoholic from the age of 14” who later got hooked on painkillers after a jet ski accident. But how exactly did his addiction affect him, and what did he do about it?
In this post, we’ll explore Matthew Perry and his drinking habits, his sobriety journey, and the legacy he left behind in the wake of his untimely death. Let’s dive in!
People turn to alcohol for all sorts of reasons. Some might use it to ease anxiety before social situations. Others might use it to relax or unwind after a long day at work. Another group might drink to ease emotional, mental, or even physical pain.
For Matthew Perry, his drinking seems to have stemmed from a troubled childhood. According to his memoir, Friends, Lovers, and the Big Terrible Thing, Perry started drinking at the age of 14 to help him cope with the separation of his parents. By the time he was 18, he was drinking every day.
However, it wasn’t until he was first cast on the show of Friends at the age of 24 that his alcohol addiction really started to surface. His struggles were further complicated when he was prescribed Vicodin after a jet ski accident in 1997. “It wasn’t my intention to have a problem with it,” he said in 2002. “ But from the start, I liked how it made me feel and I wanted to get more.”
While his alter ego Chandler may have been cracking jokes by day, outside of work things started spiraling out of control. In fact, at one point, Perry shares in his book, he was taking 55 Vicodin a day, and had to use various ploys to get more pills.
“It was a full-time job: making calls, seeing doctors, faking migraines, finding crooked nurses who would give me what I needed,” he wrote in his memoir. In an alarming act of desperation, he would even go to open houses on Sundays and search the medicine cabinets of different homes for any pills he could find. At this time, he was also drinking “probably a quart of vodka a day.” As he told People magazine in 2002, “I was out of control and very unhealthy.”
As Perry’s addiction progressed, his body underwent visible changes — as is often the case with those struggling with alcohol or substance misuse. In fact, if you’ve ever wondered what seasons of Friends Perry was on alcohol, the answer can be found by looking at his physique.
“When I’m carrying weight, it’s alcohol; when I’m skinny, it’s pills. When I have a goatee, it’s lots of pills,” he wrote in his memoir. Over the course of Friends, from 1994 to 2004, his weight fluctuated between 128 pounds and 225 pounds as a result of alcohol and addiction.
Perry first went to rehab in 1997, spending 28 days at a Hazelden Betty Ford facility in Minnesota. However, he didn’t stay sober for long. In May 2000, he was admitted to Cedars-Sinai Medical Center in Los Angeles for pancreatitis, a potentially deadly inflammation of the pancreas from alcohol misuse.
Sadly, this didn’t serve as the wake up call that one might hope it would — a testament to just how powerful a grip alcohol and substance misuse can have on someone. Perhaps a sign of just how bad things had become, Perry crashed his Porsche into a house the day he was released from the hospital. While no alcohol or drugs were found in his system that day, it was further proof of just how out of control his life had become.
“It was terrifying,” said Friends executive producer Marta Kauffman to People magazine, “watching someone you care about in so much pain.” His Friends co-stars tried to help, but to no avail. The truth is that you can try to help a friend struggling with alcohol misuse, but can’t force them to quit drinking; they have to want it for themselves.
As Perry told People magazine, “I wasn’t ready to hear it. You can’t tell anyone to get sober. It has to come from you.”
While Perry said that he would never drink on set, the effects of his addiction still showed. He described being extremely hungover, drunk, or high and admitted that he didn’t remember a lot of the filming of Friends — specifically seasons three through six.
In his memoir, Perry recalls a time when Jennifer Aniston confronted him. “‘We can smell it,’ she said, in a kind of weird but loving way, and the plural ‘we’ hit me like a sledgehammer,” he recounted.
But on February 23, 2001, something happened: he had what he describes as a “moment of clarity” that prompted him to confront his problems head-on. “I can’t describe it, because bigger things were taking place that I can’t put into words,” he said. At the time, Perry was in Dallas filming the movie Serving Sara, and called his parents from his hotel room, pleading for help.
“I didn’t get sober because I felt like it,” he later told The New York Times. “I got sober because I was worried I was going to die the next day.” Perry entered rehab for the third time in 2001, spending two and half months getting sober. When “The One with Monica and Chandler’s Wedding” in season seven aired in May 2001, Perry was still living in rehab. In fact, he was driven by the center to and from set each day.
“I married Monica and got driven back to the treatment center — at the height of my highest point in Friends, the highest point in my career, the iconic moment on the iconic show — in a pickup truck helmed by a sober technician," he wrote in his memoir.
Perry was also in rehab between seasons eight and nine. Interestingly, season nine was the only season that he was fully sober for — and was the only time he was nominated for an Emmy for the show.
Sadly, Perry would continue to struggle with alcohol and drug misuse for the rest of his life. While filming the Friends finale in 2004, Perry was taking buprenorphine — a detox med designed to help addicts withdrawal from harder opioids.
In his memoir, he contrasts the sobbing of his Friends co-stars once the show had wrapped with his own feelings of numbness. “Tears sprang from almost everyone’s eyes like so many geysers,” he wrote. “But I felt nothing. I couldn’t tell if that was because of the opioid buprenorphine I was taking, or if I was just generally dead inside.”
In 2011, he went back into rehab as part of his continuing recovery. “I’m making plans to go away for a month to focus on my sobriety and to continue my life in recovery,” he said in a statement.
But that wouldn’t be the last time. By his count, Perry attended 6,000 Alcoholics Anonymous (AA) meetings, made 15 trips to rehab, went through detox 65 times, had 14 stomach surgeries as a result of his substance use, and “probably spent $9 million or something trying to get sober,” he told The New York Times.
In July 2019, Perry almost died at 49 years old when his colon exploded due to opiate overuse and he was put into a medically induced coma for two weeks. His family was told he had a 2% chance of survival. He spent five months in the hospital and lived with a colostomy bag for nine months. And in January 2022, he had another stomach surgery that left him with a six-inch incision with metal staples. “That’s a lot of reminders to stay sober,” he wrote, calling attention to the scars on his stomach. “All I have to do is look down.”
When Perry spoke with The New York Times in October 2022 ahead of the release of his memoir, he said he had been drug- and alcohol-free for 18 months, which meant he was newly sober by the time the Friends reunion aired in May 2021.
Even amid his struggle, Perry became committed to helping others overcome their alcohol and substance misuse. In 2013, he opened up the 5,500-square-foot Perry House in Malibu as a sober living facility for men.
“I’ve had a lot of ups and downs in my life and a lot of wonderful accolades,” he told The Hollywood Reporter of his sobriety journey in 2015. "The best thing about me is that if an alcoholic comes up to me and says, ‘Will you help me stop drinking?’ I will say, ‘Yes. I know how to do that.'"
Indeed, that was how Perry wanted to be remembered: as someone who helped others fight their addiction. In a podcast with Tom Power in 2022, Perry said, “I would like to be remembered as somebody who lived well, loved well, was a seeker. And his paramount thing is that he wants to help people. That's what I want.”
He added, “When I die, I don't want Friends to be the first thing that's mentioned. I want that to be the first thing that's mentioned. And I'm gonna live the rest of my life proving that."
Sadly, Perry passed away on October 28, 2023 at age 54 at his home in Los Angeles, where he was found dead in his jacuzzi. While his death is still being investigated, some have speculated a possible relapse. However, that hasn’t been proven.
To honor his legacy, a foundation has been set up to help those struggling with alcohol and substance addiction. A statement from the Matthew Perry Foundation said, "In the spirit of Matthew Perry's enduring commitment to helping others struggling with the disease of addiction, we embark on a journey to honor his legacy by establishing the Matthew Perry Foundation, guided by his own words and experiences, and driven by his passion for making a difference in as many lives as possible."
Helping those struggling with alcohol and drug misuse can be incredibly challenging. As Perry himself admitted, the desire to get sober has to come from within. But, as he also wrote in his memoir, “Addiction is far too powerful for anyone to defeat alone. But together, one day at a time, we can beat it down.”
With that in mind, and in honor of Matthew Perry, here are some tips for helping a loved one struggling with alcohol misuse:
Sometimes, a combination of the above can be most effective. While our loved one has to want to get sober, we can encourage them to get the help they need and support them on their path to recovery.
If you or a loved one is struggling with alcohol misuse, consider trying Reframe. Although it isn’t a treatment for alcohol use disorder (AUD), our neuroscience-backed app has helped millions of people cut back on drinking gradually.
As the witty and beloved Chandler Bing on the sitcom Friends, Matthew Perry brought laughter and joy to tens of millions of people around the world. But behind the scenes, he was harboring a deep secret. “From an outsider’s perspective, it would seem like I had it all,” he once said during an interview. “It was actually a very lonely time for me, because I was suffering from alcoholism.”
Perry characterized himself as a ready-made, “just-add-water addict” — a self-proclaimed “alcoholic from the age of 14” who later got hooked on painkillers after a jet ski accident. But how exactly did his addiction affect him, and what did he do about it?
In this post, we’ll explore Matthew Perry and his drinking habits, his sobriety journey, and the legacy he left behind in the wake of his untimely death. Let’s dive in!
People turn to alcohol for all sorts of reasons. Some might use it to ease anxiety before social situations. Others might use it to relax or unwind after a long day at work. Another group might drink to ease emotional, mental, or even physical pain.
For Matthew Perry, his drinking seems to have stemmed from a troubled childhood. According to his memoir, Friends, Lovers, and the Big Terrible Thing, Perry started drinking at the age of 14 to help him cope with the separation of his parents. By the time he was 18, he was drinking every day.
However, it wasn’t until he was first cast on the show of Friends at the age of 24 that his alcohol addiction really started to surface. His struggles were further complicated when he was prescribed Vicodin after a jet ski accident in 1997. “It wasn’t my intention to have a problem with it,” he said in 2002. “ But from the start, I liked how it made me feel and I wanted to get more.”
While his alter ego Chandler may have been cracking jokes by day, outside of work things started spiraling out of control. In fact, at one point, Perry shares in his book, he was taking 55 Vicodin a day, and had to use various ploys to get more pills.
“It was a full-time job: making calls, seeing doctors, faking migraines, finding crooked nurses who would give me what I needed,” he wrote in his memoir. In an alarming act of desperation, he would even go to open houses on Sundays and search the medicine cabinets of different homes for any pills he could find. At this time, he was also drinking “probably a quart of vodka a day.” As he told People magazine in 2002, “I was out of control and very unhealthy.”
As Perry’s addiction progressed, his body underwent visible changes — as is often the case with those struggling with alcohol or substance misuse. In fact, if you’ve ever wondered what seasons of Friends Perry was on alcohol, the answer can be found by looking at his physique.
“When I’m carrying weight, it’s alcohol; when I’m skinny, it’s pills. When I have a goatee, it’s lots of pills,” he wrote in his memoir. Over the course of Friends, from 1994 to 2004, his weight fluctuated between 128 pounds and 225 pounds as a result of alcohol and addiction.
Perry first went to rehab in 1997, spending 28 days at a Hazelden Betty Ford facility in Minnesota. However, he didn’t stay sober for long. In May 2000, he was admitted to Cedars-Sinai Medical Center in Los Angeles for pancreatitis, a potentially deadly inflammation of the pancreas from alcohol misuse.
Sadly, this didn’t serve as the wake up call that one might hope it would — a testament to just how powerful a grip alcohol and substance misuse can have on someone. Perhaps a sign of just how bad things had become, Perry crashed his Porsche into a house the day he was released from the hospital. While no alcohol or drugs were found in his system that day, it was further proof of just how out of control his life had become.
“It was terrifying,” said Friends executive producer Marta Kauffman to People magazine, “watching someone you care about in so much pain.” His Friends co-stars tried to help, but to no avail. The truth is that you can try to help a friend struggling with alcohol misuse, but can’t force them to quit drinking; they have to want it for themselves.
As Perry told People magazine, “I wasn’t ready to hear it. You can’t tell anyone to get sober. It has to come from you.”
While Perry said that he would never drink on set, the effects of his addiction still showed. He described being extremely hungover, drunk, or high and admitted that he didn’t remember a lot of the filming of Friends — specifically seasons three through six.
In his memoir, Perry recalls a time when Jennifer Aniston confronted him. “‘We can smell it,’ she said, in a kind of weird but loving way, and the plural ‘we’ hit me like a sledgehammer,” he recounted.
But on February 23, 2001, something happened: he had what he describes as a “moment of clarity” that prompted him to confront his problems head-on. “I can’t describe it, because bigger things were taking place that I can’t put into words,” he said. At the time, Perry was in Dallas filming the movie Serving Sara, and called his parents from his hotel room, pleading for help.
“I didn’t get sober because I felt like it,” he later told The New York Times. “I got sober because I was worried I was going to die the next day.” Perry entered rehab for the third time in 2001, spending two and half months getting sober. When “The One with Monica and Chandler’s Wedding” in season seven aired in May 2001, Perry was still living in rehab. In fact, he was driven by the center to and from set each day.
“I married Monica and got driven back to the treatment center — at the height of my highest point in Friends, the highest point in my career, the iconic moment on the iconic show — in a pickup truck helmed by a sober technician," he wrote in his memoir.
Perry was also in rehab between seasons eight and nine. Interestingly, season nine was the only season that he was fully sober for — and was the only time he was nominated for an Emmy for the show.
Sadly, Perry would continue to struggle with alcohol and drug misuse for the rest of his life. While filming the Friends finale in 2004, Perry was taking buprenorphine — a detox med designed to help addicts withdrawal from harder opioids.
In his memoir, he contrasts the sobbing of his Friends co-stars once the show had wrapped with his own feelings of numbness. “Tears sprang from almost everyone’s eyes like so many geysers,” he wrote. “But I felt nothing. I couldn’t tell if that was because of the opioid buprenorphine I was taking, or if I was just generally dead inside.”
In 2011, he went back into rehab as part of his continuing recovery. “I’m making plans to go away for a month to focus on my sobriety and to continue my life in recovery,” he said in a statement.
But that wouldn’t be the last time. By his count, Perry attended 6,000 Alcoholics Anonymous (AA) meetings, made 15 trips to rehab, went through detox 65 times, had 14 stomach surgeries as a result of his substance use, and “probably spent $9 million or something trying to get sober,” he told The New York Times.
In July 2019, Perry almost died at 49 years old when his colon exploded due to opiate overuse and he was put into a medically induced coma for two weeks. His family was told he had a 2% chance of survival. He spent five months in the hospital and lived with a colostomy bag for nine months. And in January 2022, he had another stomach surgery that left him with a six-inch incision with metal staples. “That’s a lot of reminders to stay sober,” he wrote, calling attention to the scars on his stomach. “All I have to do is look down.”
When Perry spoke with The New York Times in October 2022 ahead of the release of his memoir, he said he had been drug- and alcohol-free for 18 months, which meant he was newly sober by the time the Friends reunion aired in May 2021.
Even amid his struggle, Perry became committed to helping others overcome their alcohol and substance misuse. In 2013, he opened up the 5,500-square-foot Perry House in Malibu as a sober living facility for men.
“I’ve had a lot of ups and downs in my life and a lot of wonderful accolades,” he told The Hollywood Reporter of his sobriety journey in 2015. "The best thing about me is that if an alcoholic comes up to me and says, ‘Will you help me stop drinking?’ I will say, ‘Yes. I know how to do that.'"
Indeed, that was how Perry wanted to be remembered: as someone who helped others fight their addiction. In a podcast with Tom Power in 2022, Perry said, “I would like to be remembered as somebody who lived well, loved well, was a seeker. And his paramount thing is that he wants to help people. That's what I want.”
He added, “When I die, I don't want Friends to be the first thing that's mentioned. I want that to be the first thing that's mentioned. And I'm gonna live the rest of my life proving that."
Sadly, Perry passed away on October 28, 2023 at age 54 at his home in Los Angeles, where he was found dead in his jacuzzi. While his death is still being investigated, some have speculated a possible relapse. However, that hasn’t been proven.
To honor his legacy, a foundation has been set up to help those struggling with alcohol and substance addiction. A statement from the Matthew Perry Foundation said, "In the spirit of Matthew Perry's enduring commitment to helping others struggling with the disease of addiction, we embark on a journey to honor his legacy by establishing the Matthew Perry Foundation, guided by his own words and experiences, and driven by his passion for making a difference in as many lives as possible."
Helping those struggling with alcohol and drug misuse can be incredibly challenging. As Perry himself admitted, the desire to get sober has to come from within. But, as he also wrote in his memoir, “Addiction is far too powerful for anyone to defeat alone. But together, one day at a time, we can beat it down.”
With that in mind, and in honor of Matthew Perry, here are some tips for helping a loved one struggling with alcohol misuse:
Sometimes, a combination of the above can be most effective. While our loved one has to want to get sober, we can encourage them to get the help they need and support them on their path to recovery.
If you or a loved one is struggling with alcohol misuse, consider trying Reframe. Although it isn’t a treatment for alcohol use disorder (AUD), our neuroscience-backed app has helped millions of people cut back on drinking gradually.
