Explore a Life Beyond Drinking With Reframe!

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

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

You’ll meet 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!

The world of drinking, when we’re in it, can seem like that’s all there is to life. The roller coaster of drinking and partying — and the group of people we may be riding it with — can create an illusion of a happy and fulfilled life. 

When we quit drinking, that facade fades away. Recovery can leave us feeling alone and empty. Although it may be uncomfortable and nerve-racking at first, this empty space gives us the opportunity to discover and expand our lives — by exploring our passions and interests. But before we get into some of the ways we can fill up our leisure time, let’s get a better idea of how drinking can rob us of our time and energy.

“Alcohol Is Taking Up My Time” — Recovery and Exploring a Life Beyond Drinking

Alcohol dependence is characterized by the inability to quit drinking despite negative consequences. It can cause us to prioritize drinking over other vital aspects of our lives, including our work, personal relationships, and health.

When we begin recovery and quit drinking, we might find that much of our time is freed up because we’re no longer spending most of it consuming alcohol, suffering from hangovers, or just thinking about drinking. For those of us who aren’t used to leisure time, we may find ourselves bored, lost, lonely, or all of the above.

And if friends or family recommend we “find a hobby” or “explore our passions,” what do we do? Where do we even begin? What activities could we can try? Let’s see what’s out there.

Different Types of Recovery Activities

Sure, we might get the usual suggestions — “What about reading your way through all of Charles Dickens or Harry Potter (for the third time)? Maybe take up baking?  How about hiking? If those  don’t hold much appeal, there’s a whole lot more to explore.

1. Physical Activities

Enjoyable physical activities are beneficial for our mental as well as physical health — just consider all the possibilities!  

• Exercise. There are so many different ways we can move our body — high-intensity options like running, kickboxing, and weightlifting, and lower-intensity activities like yoga, Pilates, and swimming. 
• Sports. Sports are a great way to get in movement without it feeling like “exercise.” Gather a group of friends for a tennis match, a game of soccer, or volleyball at the beach. For something more low-key, how about some hoops, a round of golf, or a few swings in the batting cage. 
• Outdoor activities. Outdoor fun can do wonders for our health, physical and mental. Enjoy nature on a hike or bike ride. Or, try your hand at gardening.

2. Creative Pursuits

Creative pursuits promote self-discovery, and the options we can pursue are virtually endless.

• Visual arts. For those of us who’ve never had a paint brush in our hand, this is a good time to get out the watercolors and try a still life or landscape. Afraid to explore the visual arts? Remember, even Rembrandt didn’t start out as a master. Art is just a form of expression: so, grab a friend and sketch each other, get into photography, or create vision boards. In other words, have fun!
• Writing. Writing is another form of expression that can be therapeutic; it can also help us document how we’re feeling at any given time. And we can try different kinds of writing — fiction, nonfiction, journaling, poetry?
• Crafting. These hands-on activities can help keep our hands and minds busy. We can take up knitting, weaving, woodworking, pottery, you name it!

3. Mindfulness and Relaxation Practices

Reducing stress is beneficial for all phases of our life but even more so during recovery. Stress can commonly be a trigger for drinking, so mindfulness practices like those noted here can be especially helpful in preventing relapses.

• Meditation or breathing exercises. Even positive practices such as meditation can be a “hobby.” We can learn new strategies to calm our mind by trying different meditation methods such as tai chi or sound baths. 
• Yoga or stretching. Gentle movement is a way to stay active and help us relax. Join a studio for guided flows or try some poses at home before bedtime to get a more restful night of sleep. 

4. Learning and Education

We don’t typically think of learning as a hobby, but why not? Learning is best if it’s lifelong — so just think of all the things that have piqued our interest and we now have time for?

• Learning a language. Try learning the language of a foreign country you’ve always wanted to visit. Or consider tackling one that wasn’t among the limited options in high school. 
• Playing an instrument. Dust off the keyboard to see if you’ve still got it, or try something completely new. Next time your friends come over, you can have live music to jam to.
• Cooking or baking. Learn to make your favorite meal from a restaurant at home or bake a cake to celebrate a friend. 

5. Community Engagement

Community activities are a great way to increase our social engagement while doing things we’re interested in. Here’s a list of options to consider for starters.

• Volunteering. Volunteer work helps us explore our interests while giving back to the community. It can also help us find a sense of purpose.
• Joining clubs or groups. Local clubs and groups offer a more structured way to meet new people. Join a book club in the neighborhood or start a new group with friends and schedule weekly activities everyone enjoys.
• Participating in support groups or recovery meetings. Participating in support groups may not seem like a hobby, but it can be a great way to enhance our social life. We can develop skills for our recovery and develop our social support network at the same time.

So, we now have a list of hobbies to choose from — but how important is it, really, to find activities to keep our mind and body busy?

Is Developing Hobbies When Recovering From Addiction Important?

Developing hobbies during recovery from alcohol dependence or alcohol use disorder (AUD), also commonly referred to as alcohol “addiction,” goes well beyond just occupying time: hobbies can be  integral aspects of recovery. The benefits are many.

• Healthy distraction. Hobbies play a major role in recovery by taking our mind off thoughts of drinking. Alcohol affects our emotions, and drinking often becomes the quick and easy go-to solution for distracting ourselves from negative experiences or uncomfortable emotions. Finding healthy distractions can help us develop more positive coping mechanisms and prevent relapses.
• Stress relief and relaxation. Hobbies are activities that can bring us joy. As we enjoy pursuing them, we can reduce our overall stress levels and decrease our urge to drink. 
• Learning new skills. Not everything in our life needs to be about learning and growth, but just by participating in things we enjoy, we can develop new skills. They may be physical skills related to a hobby, strategies to navigate challenges, or social skills and teamwork experience.
• Increasing social interaction. Exploring our interests opens the door to opportunities to interact socially with others. Try a yoga class and invite someone to grab a bite after. Who knows? We may meet our best friend who has the same exercise-to-treat pipeline that we love. The social aspect of participating in hobbies can motivate us to continue delving into our interests and expand our social circle of support. 
• Boosting self-esteem and confidence. We don’t have to be the best at something, but participating in different activities can still be a boost to our self-esteem and confidence. Whether we completed our 100th spin class, made our first usable ceramic bowl, or won a pickleball game against a friend, these small wins encourage us to continue our recovery, even when things get tough. 

Now that we understand the importance of finding hobbies, and we have many options to choose from, what else should we keep in mind when pursuing a hobby?

What To Consider When Choosing Recovery Activities

When choosing an activity, it’s also important to keep several key considerations in mind.

• Personal interests. With a rise in interest in long-distance running, all of your friends may suddenly be interested in training for the next marathon. You might be pressured to join in, but if it’s not something that interests you, it may not be enjoyable for you. It’s okay to have hobbies different from our friends’ favorite activities, and it’s also common to meet new people who have interests in common with us.
• Physical abilities and limitations. It’s important to keep in mind our own physical abilities and limitations. This doesn’t mean we can’t try something outside our comfort zone. But keeping our physical abilities in mind can help us set realistic goals and narrow the options so we can focus on what makes us feel happy and fulfilled.
• Budget constraints. Some hobbies can get quite expensive, but that doesn’t mean we should write them off. We can find creative ways to do what we love while still staying within our budget. For example, a fees for a weekly Pilates class at a studio can add up fast. Instead, why not gather a group of friends and take an online Pilates class at home?
• Time and availability. As much as we’d love to do something we love all day, other priorities — like family and work — may come first. Identifying how much leisure time we have without impacting other priorities in our life can help us “schedule in” time for our new activities. Sometimes we can get caught up in our daily routines, so setting aside time for hobbies can help us find a good balance.
• Accessibility of resources and facilities. We may love surfing, but if we’re in a landlocked area, it may not be an option. Acknowledging our access to resources and facilities can help us make the tweaks necessary so we can participate in the activities we enjoy. For example, if surfing outdoors isn’t an option, we can try swimming, skateboarding, or maybe even find an indoor surfing facility. 

Now that we may have narrowed down our list to an activity we want to try, how can we give it a fair chance?

Strategies for Incorporating Sober Hobbies Into Your Lifestyle

Quitting alcohol is no easy feat. Recovery can come with physical discomfort and emotional distress that can make it hard to feel motivated enough to try new activities. Sure, the one yoga class was fun, but it may have taken a lot for us to get out there. How can we keep going? Some ways we can incorporate hobbies and interests into our recovery lifestyle include the following strategies.

• Setting realistic goals and expectations. Have you ever set a New Year’s resolution to go to the gym every day just to find yourself canceling your membership after the first two weeks? Don’t worry, we’ve all been there. Setting realistic goals can help us stay consistent. If we don’t have the mental or physical energy to go to a yoga class every week, start with once every two weeks. 
• Stay consistent. It’s okay to not love something we try. However, it’s important to give it a fair chance, especially during recovery. It’s not easy to figure out what we may enjoy, especially if we spent most of our time in the past drinking and recovering from drinking. Although we may be occupied with school or work, it’s important to set aside time to engage in our own interests.
• Find accountability partners. Finding an accountability partner or mentor can motivate us to show up even when things get tough in our recovery.  Sometimes we may need a push to get there, but we may find ourselves feeling much better after the fact.
• Celebrate progress and milestones. Especially when our social media feeds are flooded with other people’s bigger and better achievements, it can be all too easy to look past our own seemingly small wins. Celebrating our accomplishments, whether mastering a new yoga pose or baking our first cheesecake without the top cracking, can remind us of our good efforts and serve as a well-deserved pat on the back.
• Adapt hobbies to different stages of recovery. Different stages of recovery come with different challenges. We may not feel quite up to a chosen activity yet, but we can modify our plans and still start to explore our passions. For example, we may be totally committed to learning a new language and want to enroll in a class right away. However, it’s possible we may not have the physical energy during withdrawal or the time to take classes in person. But we can start by downloading an app to get a grasp of the basics, then move on to an online course and eventually to in-person classes. 

We may take all these steps, but obstacles and setbacks can still occur. How can we overcome them?

Overcoming Challenges in Pursuing Hobbies During Recovery From Addiction

Recovery experiences can make even everyday activities challenging at times. Even though hobbies can seem like just an add-on to our life, they can be crucial during recovery. Here are some ways we can stay consistent in pursuing our interests during challenging times.

• Deal with cravings and triggers. As we sever our dependence on alcohol, cravings and triggers to drink are common occurrences. Understanding what these triggers are can help us better navigate them and allow us to focus our time and energy on more positive activities.
• Manage time and energy. When we quit alcohol, it’s a big adjustment physically and emotionally. By managing our time and energy, we can set realistic goals for exploring hobbies while we develop a balanced lifestyle.
• Cope with setbacks and failures. Setbacks are a frequent part of recovery. Understanding that they can be a part of the process and learning from them can help us continue on the path to recovery. It may be difficult to get up and show up to our weekly yoga class after a relapse, but staying consistent with the things we enjoy doing gives us something to look forward to. 
• Seek professional support. Recovery isn’t an easy process, but we don’t have to go it alone. With professional treatment, we can develop strategies to manage our triggers and emotions as we focus on developing a healthier and more fulfilling life.

As we continue to heal our relationship with alcohol and learn more about ourselves in the process, we’ll be able to enrich our lives through hobbies and passions. 

Starting a New Chapter

You don’t have to wait until you’re fully recovered to start putting your time into things you love doing. In fact, developing hobbies during recovery is beneficial in distracting you from drinking and helping you connect with others. It’s difficult to know where to begin, especially with the fatigue that commonly accompanies recovery. But a hobby can be anything you enjoy, so don’t be afraid to try something new. Self-discovery is a major component of recovery, making it an ideal time to explore your passions! 

The world of drinking, when we’re in it, can seem like that’s all there is to life. The roller coaster of drinking and partying — and the group of people we may be riding it with — can create an illusion of a happy and fulfilled life. 

When we quit drinking, that facade fades away. Recovery can leave us feeling alone and empty. Although it may be uncomfortable and nerve-racking at first, this empty space gives us the opportunity to discover and expand our lives — by exploring our passions and interests. But before we get into some of the ways we can fill up our leisure time, let’s get a better idea of how drinking can rob us of our time and energy.

“Alcohol Is Taking Up My Time” — Recovery and Exploring a Life Beyond Drinking

Alcohol dependence is characterized by the inability to quit drinking despite negative consequences. It can cause us to prioritize drinking over other vital aspects of our lives, including our work, personal relationships, and health.

When we begin recovery and quit drinking, we might find that much of our time is freed up because we’re no longer spending most of it consuming alcohol, suffering from hangovers, or just thinking about drinking. For those of us who aren’t used to leisure time, we may find ourselves bored, lost, lonely, or all of the above.

And if friends or family recommend we “find a hobby” or “explore our passions,” what do we do? Where do we even begin? What activities could we can try? Let’s see what’s out there.

Different Types of Recovery Activities

Sure, we might get the usual suggestions — “What about reading your way through all of Charles Dickens or Harry Potter (for the third time)? Maybe take up baking?  How about hiking? If those  don’t hold much appeal, there’s a whole lot more to explore.

1. Physical Activities

Enjoyable physical activities are beneficial for our mental as well as physical health — just consider all the possibilities!  

• Exercise. There are so many different ways we can move our body — high-intensity options like running, kickboxing, and weightlifting, and lower-intensity activities like yoga, Pilates, and swimming. 
• Sports. Sports are a great way to get in movement without it feeling like “exercise.” Gather a group of friends for a tennis match, a game of soccer, or volleyball at the beach. For something more low-key, how about some hoops, a round of golf, or a few swings in the batting cage. 
• Outdoor activities. Outdoor fun can do wonders for our health, physical and mental. Enjoy nature on a hike or bike ride. Or, try your hand at gardening.

2. Creative Pursuits

Creative pursuits promote self-discovery, and the options we can pursue are virtually endless.

• Visual arts. For those of us who’ve never had a paint brush in our hand, this is a good time to get out the watercolors and try a still life or landscape. Afraid to explore the visual arts? Remember, even Rembrandt didn’t start out as a master. Art is just a form of expression: so, grab a friend and sketch each other, get into photography, or create vision boards. In other words, have fun!
• Writing. Writing is another form of expression that can be therapeutic; it can also help us document how we’re feeling at any given time. And we can try different kinds of writing — fiction, nonfiction, journaling, poetry?
• Crafting. These hands-on activities can help keep our hands and minds busy. We can take up knitting, weaving, woodworking, pottery, you name it!

3. Mindfulness and Relaxation Practices

Reducing stress is beneficial for all phases of our life but even more so during recovery. Stress can commonly be a trigger for drinking, so mindfulness practices like those noted here can be especially helpful in preventing relapses.

• Meditation or breathing exercises. Even positive practices such as meditation can be a “hobby.” We can learn new strategies to calm our mind by trying different meditation methods such as tai chi or sound baths. 
• Yoga or stretching. Gentle movement is a way to stay active and help us relax. Join a studio for guided flows or try some poses at home before bedtime to get a more restful night of sleep. 

4. Learning and Education

We don’t typically think of learning as a hobby, but why not? Learning is best if it’s lifelong — so just think of all the things that have piqued our interest and we now have time for?

• Learning a language. Try learning the language of a foreign country you’ve always wanted to visit. Or consider tackling one that wasn’t among the limited options in high school. 
• Playing an instrument. Dust off the keyboard to see if you’ve still got it, or try something completely new. Next time your friends come over, you can have live music to jam to.
• Cooking or baking. Learn to make your favorite meal from a restaurant at home or bake a cake to celebrate a friend. 

5. Community Engagement

Community activities are a great way to increase our social engagement while doing things we’re interested in. Here’s a list of options to consider for starters.

• Volunteering. Volunteer work helps us explore our interests while giving back to the community. It can also help us find a sense of purpose.
• Joining clubs or groups. Local clubs and groups offer a more structured way to meet new people. Join a book club in the neighborhood or start a new group with friends and schedule weekly activities everyone enjoys.
• Participating in support groups or recovery meetings. Participating in support groups may not seem like a hobby, but it can be a great way to enhance our social life. We can develop skills for our recovery and develop our social support network at the same time.

So, we now have a list of hobbies to choose from — but how important is it, really, to find activities to keep our mind and body busy?

Is Developing Hobbies When Recovering From Addiction Important?

Developing hobbies during recovery from alcohol dependence or alcohol use disorder (AUD), also commonly referred to as alcohol “addiction,” goes well beyond just occupying time: hobbies can be  integral aspects of recovery. The benefits are many.

• Healthy distraction. Hobbies play a major role in recovery by taking our mind off thoughts of drinking. Alcohol affects our emotions, and drinking often becomes the quick and easy go-to solution for distracting ourselves from negative experiences or uncomfortable emotions. Finding healthy distractions can help us develop more positive coping mechanisms and prevent relapses.
• Stress relief and relaxation. Hobbies are activities that can bring us joy. As we enjoy pursuing them, we can reduce our overall stress levels and decrease our urge to drink. 
• Learning new skills. Not everything in our life needs to be about learning and growth, but just by participating in things we enjoy, we can develop new skills. They may be physical skills related to a hobby, strategies to navigate challenges, or social skills and teamwork experience.
• Increasing social interaction. Exploring our interests opens the door to opportunities to interact socially with others. Try a yoga class and invite someone to grab a bite after. Who knows? We may meet our best friend who has the same exercise-to-treat pipeline that we love. The social aspect of participating in hobbies can motivate us to continue delving into our interests and expand our social circle of support. 
• Boosting self-esteem and confidence. We don’t have to be the best at something, but participating in different activities can still be a boost to our self-esteem and confidence. Whether we completed our 100th spin class, made our first usable ceramic bowl, or won a pickleball game against a friend, these small wins encourage us to continue our recovery, even when things get tough. 

Now that we understand the importance of finding hobbies, and we have many options to choose from, what else should we keep in mind when pursuing a hobby?

What To Consider When Choosing Recovery Activities

When choosing an activity, it’s also important to keep several key considerations in mind.

• Personal interests. With a rise in interest in long-distance running, all of your friends may suddenly be interested in training for the next marathon. You might be pressured to join in, but if it’s not something that interests you, it may not be enjoyable for you. It’s okay to have hobbies different from our friends’ favorite activities, and it’s also common to meet new people who have interests in common with us.
• Physical abilities and limitations. It’s important to keep in mind our own physical abilities and limitations. This doesn’t mean we can’t try something outside our comfort zone. But keeping our physical abilities in mind can help us set realistic goals and narrow the options so we can focus on what makes us feel happy and fulfilled.
• Budget constraints. Some hobbies can get quite expensive, but that doesn’t mean we should write them off. We can find creative ways to do what we love while still staying within our budget. For example, a fees for a weekly Pilates class at a studio can add up fast. Instead, why not gather a group of friends and take an online Pilates class at home?
• Time and availability. As much as we’d love to do something we love all day, other priorities — like family and work — may come first. Identifying how much leisure time we have without impacting other priorities in our life can help us “schedule in” time for our new activities. Sometimes we can get caught up in our daily routines, so setting aside time for hobbies can help us find a good balance.
• Accessibility of resources and facilities. We may love surfing, but if we’re in a landlocked area, it may not be an option. Acknowledging our access to resources and facilities can help us make the tweaks necessary so we can participate in the activities we enjoy. For example, if surfing outdoors isn’t an option, we can try swimming, skateboarding, or maybe even find an indoor surfing facility. 

Now that we may have narrowed down our list to an activity we want to try, how can we give it a fair chance?

Strategies for Incorporating Sober Hobbies Into Your Lifestyle

Quitting alcohol is no easy feat. Recovery can come with physical discomfort and emotional distress that can make it hard to feel motivated enough to try new activities. Sure, the one yoga class was fun, but it may have taken a lot for us to get out there. How can we keep going? Some ways we can incorporate hobbies and interests into our recovery lifestyle include the following strategies.

• Setting realistic goals and expectations. Have you ever set a New Year’s resolution to go to the gym every day just to find yourself canceling your membership after the first two weeks? Don’t worry, we’ve all been there. Setting realistic goals can help us stay consistent. If we don’t have the mental or physical energy to go to a yoga class every week, start with once every two weeks. 
• Stay consistent. It’s okay to not love something we try. However, it’s important to give it a fair chance, especially during recovery. It’s not easy to figure out what we may enjoy, especially if we spent most of our time in the past drinking and recovering from drinking. Although we may be occupied with school or work, it’s important to set aside time to engage in our own interests.
• Find accountability partners. Finding an accountability partner or mentor can motivate us to show up even when things get tough in our recovery.  Sometimes we may need a push to get there, but we may find ourselves feeling much better after the fact.
• Celebrate progress and milestones. Especially when our social media feeds are flooded with other people’s bigger and better achievements, it can be all too easy to look past our own seemingly small wins. Celebrating our accomplishments, whether mastering a new yoga pose or baking our first cheesecake without the top cracking, can remind us of our good efforts and serve as a well-deserved pat on the back.
• Adapt hobbies to different stages of recovery. Different stages of recovery come with different challenges. We may not feel quite up to a chosen activity yet, but we can modify our plans and still start to explore our passions. For example, we may be totally committed to learning a new language and want to enroll in a class right away. However, it’s possible we may not have the physical energy during withdrawal or the time to take classes in person. But we can start by downloading an app to get a grasp of the basics, then move on to an online course and eventually to in-person classes. 

We may take all these steps, but obstacles and setbacks can still occur. How can we overcome them?

Overcoming Challenges in Pursuing Hobbies During Recovery From Addiction

Recovery experiences can make even everyday activities challenging at times. Even though hobbies can seem like just an add-on to our life, they can be crucial during recovery. Here are some ways we can stay consistent in pursuing our interests during challenging times.

• Deal with cravings and triggers. As we sever our dependence on alcohol, cravings and triggers to drink are common occurrences. Understanding what these triggers are can help us better navigate them and allow us to focus our time and energy on more positive activities.
• Manage time and energy. When we quit alcohol, it’s a big adjustment physically and emotionally. By managing our time and energy, we can set realistic goals for exploring hobbies while we develop a balanced lifestyle.
• Cope with setbacks and failures. Setbacks are a frequent part of recovery. Understanding that they can be a part of the process and learning from them can help us continue on the path to recovery. It may be difficult to get up and show up to our weekly yoga class after a relapse, but staying consistent with the things we enjoy doing gives us something to look forward to. 
• Seek professional support. Recovery isn’t an easy process, but we don’t have to go it alone. With professional treatment, we can develop strategies to manage our triggers and emotions as we focus on developing a healthier and more fulfilling life.

As we continue to heal our relationship with alcohol and learn more about ourselves in the process, we’ll be able to enrich our lives through hobbies and passions. 

Starting a New Chapter

You don’t have to wait until you’re fully recovered to start putting your time into things you love doing. In fact, developing hobbies during recovery is beneficial in distracting you from drinking and helping you connect with others. It’s difficult to know where to begin, especially with the fatigue that commonly accompanies recovery. But a hobby can be anything you enjoy, so don’t be afraid to try something new. Self-discovery is a major component of recovery, making it an ideal time to explore your passions! 

Reframe Your Self-Worth

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! 

Recovering from alcoholism is a multifaceted journey that involves more than just abstaining from alcohol. It’s about rebuilding a healthier lifestyle, addressing underlying issues, and finding supportive resources. In recent years, there have been significant advancements in treatments for alcoholism recovery, including the emergence of digital tools and holistic approaches. This article delves into these innovative methods, exploring how they can aid in the recovery process.

Digital Tools for Alcoholism Recovery

1. Mobile Apps and Online Platforms

Digital tools have revolutionized the way individuals approach alcoholism recovery. Mobile apps and online platforms offer accessible, convenient, and personalized support for those looking to reduce or quit alcohol consumption.

Reframe App

One notable example is the Reframe App, which provides a comprehensive program to help users cut back on drinking. The app combines daily readings, activities, and a toolkit to manage cravings and stress, offering a science-backed approach to reducing alcohol consumption.

2. Telehealth and Virtual Counseling

Telehealth services and virtual counseling have become increasingly popular, especially in the wake of the COVID-19 pandemic. These services provide individuals with access to professional support from the comfort of their own homes. Virtual counseling sessions can be scheduled at convenient times, making it easier for individuals to maintain regular therapy sessions.

3. Online Support Communities

Online support communities, such as forums and social media groups, offer a platform for individuals to share their experiences and receive encouragement from others on a similar journey. These communities can be a valuable source of support, providing a sense of belonging and understanding.

Sobergrid

Sobergrid is a digital sobriety community that offers round-the-clock support for those seeking to cut back or quit drinking. The app harnesses the power of social networking to help users on their alcohol recovery journey.

Holistic Approaches to Alcoholism Recovery

Holistic approaches to alcoholism recovery focus on treating the whole person, addressing physical, mental, emotional, and spiritual aspects of well-being. These methods often complement traditional treatments, offering a more comprehensive approach to recovery.

1. Mindfulness and Meditation

Mindfulness and meditation practices have been shown to reduce stress, improve mental health, and enhance self-awareness. These practices can help individuals manage cravings and develop healthier coping mechanisms.

Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) is a program that incorporates mindfulness meditation to help individuals manage stress, pain, and illness. It has been adapted to support those in recovery from alcoholism by promoting relaxation and emotional regulation.

2. Yoga and Physical Exercise

Yoga and physical exercise are powerful tools for supporting recovery. They promote physical health, reduce stress, and improve mood. Engaging in regular physical activity can also help repair the damage caused by long-term alcohol use.

3. Nutritional Therapy

A balanced diet is crucial for those recovering from alcoholism, as it helps replenish nutrients that may have been depleted by excessive alcohol consumption. Nutritional therapy focuses on providing the body with the essential vitamins and minerals needed for optimal health.

4. Acupuncture and Traditional Chinese Medicine

Acupuncture and Traditional Chinese Medicine (TCM) have been used for centuries to treat various ailments, including addiction. Acupuncture can help reduce withdrawal symptoms, manage cravings, and promote overall well-being.

5. Nature-Based Therapies

Spending time in nature has been shown to have numerous benefits for mental and physical health. Nature-based therapies, such as wilderness therapy and eco-therapy, use outdoor activities to promote healing and recovery.

Nature-Based Approaches

Nature-based approaches, as discussed in Exploring Spirituality in Recovery, can include activities like hiking, gardening, or simply spending time in a natural setting. These activities help individuals reconnect with themselves and the world around them, fostering a sense of peace and well-being.

Combining Digital Tools and Holistic Approaches

Combining digital tools with holistic approaches can provide a well-rounded support system for those in recovery. For example, using a mobile app like Reframe to track progress and manage cravings, while also incorporating mindfulness practices and physical exercise, can create a comprehensive recovery plan.

Personalizing Recovery Plans

Personalization is key to successful recovery. Each individual’s journey is unique, and what works for one person may not work for another. By combining various tools and approaches, individuals can create a personalized recovery plan that addresses their specific needs and goals.

Conclusion

New and emerging treatments in alcoholism recovery, including digital tools and holistic approaches, offer promising options for individuals seeking to build healthier drinking habits. By leveraging the power of technology and incorporating holistic practices, those in recovery can find the support they need to achieve lasting change.

Recovering from alcoholism is a multifaceted journey that involves more than just abstaining from alcohol. It’s about rebuilding a healthier lifestyle, addressing underlying issues, and finding supportive resources. In recent years, there have been significant advancements in treatments for alcoholism recovery, including the emergence of digital tools and holistic approaches. This article delves into these innovative methods, exploring how they can aid in the recovery process.

Digital Tools for Alcoholism Recovery

1. Mobile Apps and Online Platforms

Digital tools have revolutionized the way individuals approach alcoholism recovery. Mobile apps and online platforms offer accessible, convenient, and personalized support for those looking to reduce or quit alcohol consumption.

Reframe App

One notable example is the Reframe App, which provides a comprehensive program to help users cut back on drinking. The app combines daily readings, activities, and a toolkit to manage cravings and stress, offering a science-backed approach to reducing alcohol consumption.

2. Telehealth and Virtual Counseling

Telehealth services and virtual counseling have become increasingly popular, especially in the wake of the COVID-19 pandemic. These services provide individuals with access to professional support from the comfort of their own homes. Virtual counseling sessions can be scheduled at convenient times, making it easier for individuals to maintain regular therapy sessions.

3. Online Support Communities

Online support communities, such as forums and social media groups, offer a platform for individuals to share their experiences and receive encouragement from others on a similar journey. These communities can be a valuable source of support, providing a sense of belonging and understanding.

Sobergrid

Sobergrid is a digital sobriety community that offers round-the-clock support for those seeking to cut back or quit drinking. The app harnesses the power of social networking to help users on their alcohol recovery journey.

Holistic Approaches to Alcoholism Recovery

Holistic approaches to alcoholism recovery focus on treating the whole person, addressing physical, mental, emotional, and spiritual aspects of well-being. These methods often complement traditional treatments, offering a more comprehensive approach to recovery.

1. Mindfulness and Meditation

Mindfulness and meditation practices have been shown to reduce stress, improve mental health, and enhance self-awareness. These practices can help individuals manage cravings and develop healthier coping mechanisms.

Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-Based Stress Reduction (MBSR) is a program that incorporates mindfulness meditation to help individuals manage stress, pain, and illness. It has been adapted to support those in recovery from alcoholism by promoting relaxation and emotional regulation.

2. Yoga and Physical Exercise

Yoga and physical exercise are powerful tools for supporting recovery. They promote physical health, reduce stress, and improve mood. Engaging in regular physical activity can also help repair the damage caused by long-term alcohol use.

3. Nutritional Therapy

A balanced diet is crucial for those recovering from alcoholism, as it helps replenish nutrients that may have been depleted by excessive alcohol consumption. Nutritional therapy focuses on providing the body with the essential vitamins and minerals needed for optimal health.

4. Acupuncture and Traditional Chinese Medicine

Acupuncture and Traditional Chinese Medicine (TCM) have been used for centuries to treat various ailments, including addiction. Acupuncture can help reduce withdrawal symptoms, manage cravings, and promote overall well-being.

5. Nature-Based Therapies

Spending time in nature has been shown to have numerous benefits for mental and physical health. Nature-based therapies, such as wilderness therapy and eco-therapy, use outdoor activities to promote healing and recovery.

Nature-Based Approaches

Nature-based approaches, as discussed in Exploring Spirituality in Recovery, can include activities like hiking, gardening, or simply spending time in a natural setting. These activities help individuals reconnect with themselves and the world around them, fostering a sense of peace and well-being.

Combining Digital Tools and Holistic Approaches

Combining digital tools with holistic approaches can provide a well-rounded support system for those in recovery. For example, using a mobile app like Reframe to track progress and manage cravings, while also incorporating mindfulness practices and physical exercise, can create a comprehensive recovery plan.

Personalizing Recovery Plans

Personalization is key to successful recovery. Each individual’s journey is unique, and what works for one person may not work for another. By combining various tools and approaches, individuals can create a personalized recovery plan that addresses their specific needs and goals.

Conclusion

New and emerging treatments in alcoholism recovery, including digital tools and holistic approaches, offer promising options for individuals seeking to build healthier drinking habits. By leveraging the power of technology and incorporating holistic practices, those in recovery can find the support they need to achieve lasting change.

Take Control of Your Recovery with Reframe

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

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

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

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

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

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

Alcohol withdrawal can be a daunting and challenging experience for many individuals aiming to quit drinking. The symptoms can range from mild to severe, and understanding how to manage them effectively is crucial for a successful recovery. This article explores the challenges of alcohol withdrawal, offers tips for managing symptoms, and provides advice on when to seek professional help for alcohol addiction.

Understanding Alcohol Withdrawal

Alcohol withdrawal occurs when a person who has been drinking heavily and regularly suddenly stops or significantly reduces their alcohol intake. This can lead to a range of physical and psychological symptoms due to the body's dependence on alcohol. The severity of withdrawal symptoms can vary based on several factors, including the duration and amount of alcohol consumption, as well as the individual's overall health.

Common Symptoms of Alcohol Withdrawal

• Mild Symptoms: Anxiety, insomnia, headaches, nausea, vomiting, and sweating.
• Moderate Symptoms: Increased heart rate, tremors, agitation, and confusion.
• Severe Symptoms: Hallucinations, seizures, and delirium tremens (DTs), which can be life-threatening.

It's essential to recognize these symptoms early and take appropriate steps to manage them effectively.

Tips for Managing Alcohol Withdrawal Symptoms

1. Stay Hydrated

Dehydration is a common issue during alcohol withdrawal. Drinking plenty of water and electrolyte-rich fluids can help alleviate some symptoms, such as headaches and nausea.

2. Eat a Balanced Diet

Consuming a nutritious diet can provide your body with the necessary vitamins and minerals to support recovery. Focus on eating fruits, vegetables, lean proteins, and whole grains.

3. Get Plenty of Rest

Rest is crucial for your body to heal and recover. Aim for at least 7-8 hours of sleep each night and take naps if needed.

4. Practice Relaxation Techniques

Stress and anxiety are common withdrawal symptoms. Techniques such as deep breathing, meditation, and yoga can help calm your mind and reduce stress levels.

5. Seek Support

Having a strong support system is vital for recovery. Reach out to friends, family, or support groups who can provide encouragement and understanding during this challenging time. If you're experiencing cravings, it's helpful to understand that alcohol cravings often occur as an automatic response to a trigger. Recognizing these triggers can help you manage cravings more effectively.

6. Avoid Triggers

Identify and avoid situations or environments that may trigger the urge to drink. This could include certain social settings, people, or emotional states.

7. Gradual Reduction

For some individuals, gradually reducing alcohol intake rather than quitting abruptly can help manage withdrawal symptoms. However, this should be done under medical supervision.

When to Seek Professional Help

While some individuals may manage mild withdrawal symptoms at home, others may require professional assistance. It's essential to seek help if:

• You experience severe symptoms such as hallucinations, seizures, or delirium tremens.
• You have a history of severe withdrawal symptoms.
• You have underlying health conditions that could complicate withdrawal.
• You are unable to manage symptoms on your own.

Detox Centers and Rehabilitation Programs

Professional detox centers and rehabilitation programs offer medical supervision and support during the withdrawal process. These facilities can provide medications to manage symptoms and ensure a safe and comfortable detoxification.

Therapy and Counseling

Therapy and counseling can address the psychological aspects of alcohol addiction. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can help you develop coping strategies and address underlying issues contributing to alcohol use.

Medication-Assisted Treatment (MAT)

In some cases, medication-assisted treatment (MAT) may be recommended to help reduce cravings and prevent relapse. Medications such as naltrexone, disulfiram, and acamprosate can be part of a comprehensive treatment plan.

Support Groups

Joining support groups such as Alcoholics Anonymous (AA) or other recovery groups can provide a sense of community and shared experience. These groups offer a platform to share challenges, successes, and receive encouragement from others who understand what you're going through.

Conclusion

Alcohol withdrawal is a challenging but manageable process. By understanding the symptoms, implementing effective strategies to manage them, and seeking professional help when necessary, you can successfully navigate this critical phase of recovery. Remember, overcoming alcohol addiction is a journey that requires patience, support, and dedication. Taking the first step towards a healthier, alcohol-free life is a commendable and courageous decision.

By integrating these resources into your recovery plan, you can gain additional insights and support to help you on your journey towards a healthier relationship with alcohol.

Alcohol withdrawal can be a daunting and challenging experience for many individuals aiming to quit drinking. The symptoms can range from mild to severe, and understanding how to manage them effectively is crucial for a successful recovery. This article explores the challenges of alcohol withdrawal, offers tips for managing symptoms, and provides advice on when to seek professional help for alcohol addiction.

Understanding Alcohol Withdrawal

Alcohol withdrawal occurs when a person who has been drinking heavily and regularly suddenly stops or significantly reduces their alcohol intake. This can lead to a range of physical and psychological symptoms due to the body's dependence on alcohol. The severity of withdrawal symptoms can vary based on several factors, including the duration and amount of alcohol consumption, as well as the individual's overall health.

Common Symptoms of Alcohol Withdrawal

• Mild Symptoms: Anxiety, insomnia, headaches, nausea, vomiting, and sweating.
• Moderate Symptoms: Increased heart rate, tremors, agitation, and confusion.
• Severe Symptoms: Hallucinations, seizures, and delirium tremens (DTs), which can be life-threatening.

It's essential to recognize these symptoms early and take appropriate steps to manage them effectively.

Tips for Managing Alcohol Withdrawal Symptoms

1. Stay Hydrated

Dehydration is a common issue during alcohol withdrawal. Drinking plenty of water and electrolyte-rich fluids can help alleviate some symptoms, such as headaches and nausea.

2. Eat a Balanced Diet

Consuming a nutritious diet can provide your body with the necessary vitamins and minerals to support recovery. Focus on eating fruits, vegetables, lean proteins, and whole grains.

3. Get Plenty of Rest

Rest is crucial for your body to heal and recover. Aim for at least 7-8 hours of sleep each night and take naps if needed.

4. Practice Relaxation Techniques

Stress and anxiety are common withdrawal symptoms. Techniques such as deep breathing, meditation, and yoga can help calm your mind and reduce stress levels.

5. Seek Support

Having a strong support system is vital for recovery. Reach out to friends, family, or support groups who can provide encouragement and understanding during this challenging time. If you're experiencing cravings, it's helpful to understand that alcohol cravings often occur as an automatic response to a trigger. Recognizing these triggers can help you manage cravings more effectively.

6. Avoid Triggers

Identify and avoid situations or environments that may trigger the urge to drink. This could include certain social settings, people, or emotional states.

7. Gradual Reduction

For some individuals, gradually reducing alcohol intake rather than quitting abruptly can help manage withdrawal symptoms. However, this should be done under medical supervision.

When to Seek Professional Help

While some individuals may manage mild withdrawal symptoms at home, others may require professional assistance. It's essential to seek help if:

• You experience severe symptoms such as hallucinations, seizures, or delirium tremens.
• You have a history of severe withdrawal symptoms.
• You have underlying health conditions that could complicate withdrawal.
• You are unable to manage symptoms on your own.

Detox Centers and Rehabilitation Programs

Professional detox centers and rehabilitation programs offer medical supervision and support during the withdrawal process. These facilities can provide medications to manage symptoms and ensure a safe and comfortable detoxification.

Therapy and Counseling

Therapy and counseling can address the psychological aspects of alcohol addiction. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can help you develop coping strategies and address underlying issues contributing to alcohol use.

Medication-Assisted Treatment (MAT)

In some cases, medication-assisted treatment (MAT) may be recommended to help reduce cravings and prevent relapse. Medications such as naltrexone, disulfiram, and acamprosate can be part of a comprehensive treatment plan.

Support Groups

Joining support groups such as Alcoholics Anonymous (AA) or other recovery groups can provide a sense of community and shared experience. These groups offer a platform to share challenges, successes, and receive encouragement from others who understand what you're going through.

Conclusion

Alcohol withdrawal is a challenging but manageable process. By understanding the symptoms, implementing effective strategies to manage them, and seeking professional help when necessary, you can successfully navigate this critical phase of recovery. Remember, overcoming alcohol addiction is a journey that requires patience, support, and dedication. Taking the first step towards a healthier, alcohol-free life is a commendable and courageous decision.

By integrating these resources into your recovery plan, you can gain additional insights and support to help you on your journey towards a healthier relationship with alcohol.

Get Support at Any Age With Reframe!

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

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

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

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

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

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

“Alcoholism” or alcohol use disorder (AUD) is commonly associated with young or middle-aged adults. Following a stint of college partying, the stress of adulthood and major life changes can contribute to excessive drinking in these age groups. However, contrary to the belief that the elderly are wise, older adults don’t always have it figured out either.

Although less frequent than in younger adults, excessive drinking and AUD in seniors are common occurrences. While we often hear of younger people attending rehab and getting their life back on track, AUD in the elderly is not discussed as frequently — adding to its unique challenges. To help us or a loved one overcome these specific hurdles, let’s first come to a better understanding of how excessive drinking and AUD affect the older population. 

Why Alcohol Use Is Common Among the Older Adult Population

As with other age groups, alcohol consumption has increased among the older adult population. According to the National Survery on Drug Use 
and Health (NSDUH), 20% of adults in 
the U.S. aged 60-64 and 10% aged 65 
and over report current binge drinking. 
We often attribute excessive drinking to the stressors of adulthood and the partying behavior of younger adults, but many factors can also drive seniors to drink:

• Life transitions. Older adults experience major transitions later in life just like their younger counterparts. Changes may include retirement, menopause, and loss of loved ones. Consciously or unconsciously, many of us may turn to drinking as a coping mechanism through these major life transitions.
• Physical health issues. Older age often comes with greater health issues. Health conditions can make us physically uncomfortable and many of us may turn to alcohol to self-medicate. Poor health may also trigger black-and-white thinking. This can make us believe that since we’re already in poor health, we may as well drink alcohol (more on why this can be extremely detrimental later).
• Mental health conditions. Stressors of adult life and major life changes can elicit poor mental health and lead to mental health conditions if not addressed. Mental health conditions are heavily associated with alcohol consumption, which can explain increased consumption in older adults. 
• Social isolation. Seniors often feel socially isolated when adult children start their own families, when their social circles change after retiring, or when they no longer participate in certain activities. These changes may drive older adults to use alcohol as a distraction.

While many of us often view retirement as the light at the end of the tunnel, older adult life comes with its unique challenges. Excessive drinking is harmful at any age, but how do the dangers differ between older and younger adults?

The Dangers of Excessive Drinking for Older Adults vs. Younger Adults

Aging comes with unique challenges that make excessive drinking in the older adult population more dangerous than in younger adults. Several factors make alcohol affect seniors differently.

• Sensitivity to alcohol. As we age, our sensitivity to alcohol increases. This means that the same amount of alcohol may have greater effects on an older adult than a younger one.
• Overall health. Older age comes with the risk of more health issues. Since we may be in less optimal health in comparison to younger adults, the harmful health effects of drinking can disproportionately affect the health of seniors — leading to even more health issues. 
• Co-occurring diseases. Since older adults may experience heightened health effects from drinking, our risk of developing co-occurring conditions may also increase. 
• Access to treatment. Seniors often have less access to treatment due to many factors such as mobility barriers and stigma. This can be harmful, as excessive drinking can lead to alcohol-related health issues and mortality. 

Excessive drinking can lead to dependence and AUD. How can we better identify signs of AUD in the older adult population?

Screening and Assessment for Alcoholism in Seniors

Alcohol use disorder, commonly referred to as “alcoholism,” is sometimes more difficult to diagnose in older adults for a number of reasons.

• Mistaken for aging-related issues. Symptoms of aging and excessive drinking can overlap. Experiences such as memory loss or decreased mobility can make it difficult for practitioners to make a proper diagnosis, as they may be written off as normal symptoms of aging. To combat this, it’s important to be forthcoming about our drinking habits with our health providers.
• Underreporting and stigma. Aging also comes with the notion that our lives become more stable and that we have everything figured out. However, older adults also have challenges to work through. This misconception that seniors should have everything in their lives worked out can lead to stigma — leading to underreporting and not accessing treatment.
• Co-occurring medical conditions. As with symptoms of aging, co-occurring conditions can complicate the diagnosis of AUD.

Fortunately, there are some ways we can overcome these challenges and better assess for alcohol misuse and AUD in seniors:

• Early detection. Signs of alcohol dependence include the inability to stop drinking, dismissal of negative effects, and prioritizing drinking over other responsibilities. Early detection can help us and our support team better differentiate between symptoms of aging and the negative effects of excessive drinking. 
• Screening tools. Specific screening assessments such as the AUDIT-C and SASQ can be beneficial in identifying unhealthy alcohol use. Other general tools such as yes/no questions, leading questions, and the CAGE questionnaire do not identify all patients who might benefit from interventio; these tools also can miss prevention opportunities.
• Comprehensive assessment of physical, mental, and social factors. Alcohol consumption is influenced by many factors. Getting a clearer picture of different aspects of our life helps our physician better identify alcohol dependence of AUD if present.
• Involvement of family and caregivers. An unhealthy relationship with alcohol isn’t always easy to self-identify. Even if it is, factors such as stigma or shame may prevent us from accessing support. This is where the involvement of family and caregivers can be beneficial in helping to identify the need for change or help with accessing treatment.

Once alcohol dependence or AUD is identified in older adults, is it treated in the same way as the younger population?

How To Treat Alcoholism in Older Adults

AUD is treated through four main approaches for any age group. Treating AUD in seniors may require additional considerations (we’ll discuss specifics in the next section), but the methods remain the same. 

1. Medication management. Medication is used throughout various stages of treatment such as detox to address neurological dependence, and with managing co-occurring medical conditions. Medication adherence is often crucial to the success of treatment — making management crucial to recovery when medications are needed.‍

2. Psychotherapy. Psychotherapy is often used in conjunction with medication-assisted treatment and supportive interventions. Different types of therapies can help us develop positive coping strategies and create healthier habits: 

• Cognitive behavioral therapy (CBT). CBT focuses on working through negative thoughts, feelings, and behaviors.
• Dialectical behavioral therapy (DBT). DBT is based on CBT but focuses on the idea that two different things can be true at the same time. It helps us change negative thinking patterns but also teaches us to accept that these thoughts are valid.
• Motivational interviewing. This counseling approach focuses on the ambivalence to change. It helps us strengthen our motivation to facilitate change.
• Family therapy. Different types of family therapy utilize the complex system of the family to enact change. Since AUD can affect those around us, family therapy addresses the extensive impact of AUD to motivate us.

3. Supportive interventions. Supportive services can further aid our recovery through social support and accountability. There are many great options for supportive interventions:

• Peer support groups. Peer groups can help us develop a social network of individuals who understand our struggles. This can be beneficial in helping us learn positive practices and increase our social engagement. 
• Counseling services for specific niches. Specific counseling services can address unique challenges that may come up for certain individuals. For example, sports performance therapists may understand the challenges of an athlete better than a general practitioner and offer more individualized support. 
• Rehab programs focused on functional recovery. Functional recovery helps us explore a life without alcohol. Oftentimes, we may feel lost after quitting alcohol, and functional recovery programs can help us navigate this.

4. Holistic approaches. Some of us may opt for a more holistic approach to treatment or use it as a supporting treatment. It is beneficial for those of us who may not have access to traditional treatments. Some holistic practices to aid recovery include the following:

• Mindfulness-based practices. Practices such as meditation and deep breathing can help calm our mind — addressing potential root causes of our drinking.
• Exercise and nutrition. Taking care of our overall health can encourage us to be more mindful of consuming harmful substances such as alcohol. 
• Alternative practices. Other methods such as acupuncture and yoga can assist with unpleasant symptoms of withdrawal. 

These approaches can help treat AUD in all age groups, but what specific considerations are there when treating the elderly?

Addressing the Specific Needs of the Older Alcoholic

It’s important to tailor any treatment plan to meet the needs of an individual, but treating AUD in older adults may require specific considerations. Common experiences of older individuals warrant the need for additional modifications. 

• Cognitive decline or dementia. Psychotherapy is dependent on remembering and applying the practices. However, older individuals may be more susceptible to cognitive decline or dementia — affecting the success of treatment. It’s important to consider this factor to individualize the plan based on a patient’s needs to set them up for success.
• Medications and comorbidities. Adherence to medication can be crucial in severing neurological dependence and treating co-occurring conditions. Older adults may require support with managing medications and comorbidities more than younger adults. Implementing these supports within the treatment plan can support the success of our recovery.
• Mobility challenges. This can significantly affect access to treatment. An older individual may not be able to attend a treatment center physically. Creative planning involving family participation or virtual treatment may need to be explored.
• Accessibility and comfort in treatment settings. Accessibility isn’t always physical. For example, if a peer support group meets virtually every week but an older individual doesn’t know how to log in independently, their access to support is limited. Additionally, seniors have unique needs, and certain components may need to be added to their treatment setting to meet their comfort needs. This can range from matching them with an older therapist

In addition to general considerations when treating seniors with AUD, individual preferences and needs should also be taken into account. Treatment can require an all-around approach. 

How to Support a Senior in Recovery From AUD

Having a support system during recovery is highly beneficial. How can we support an older family member with AUD?

• Study up. Learning more about AUD and the specific challenges that seniors face helps us approach with greater compassion and understanding. 
• Provide a judgment-free space. As we’ve discussed, the stigma surrounding alcohol misuse in older adults is even greater than it is normally. Offering a judgment-free space helps us obtain support without fear of judgment. 
• Get involved in treatment planning and aftercare support. Staying involved in current and aftercare treatment helps our loved ones feel less alone and provides accountability. 
• Provide emotional support. Recovery can be challenging emotionally. Offering support in this area helps our loved ones avoid turning to alcohol to avoid uncomfortable emotions.
• Set boundaries. Taking care of ourselves is also important when supporting an older family member in recovery. This can avoid tension due to stress and help us sustain our support in the long run. 

Support isn’t necessary in acute recovery only but also in aftercare. This aftercare can help prevent relapses. Let’s get a better idea of what aftercare can consist of for seniors recovering from AUD.

Aftercare and Alcohol Relapse Prevention in Seniors

Aftercare in recovery is important, as the physical and neurological dependence associated with AUD can lead to relapses. Some important aspects of aftercare for seniors in recovery include the following:

• A personalized plan. A personalized plan can consist of realistic goals and actions that help us adhere to healthy habits. They can also include individual support such as medication management and accessing ongoing treatment to aid in the success of recovery.
• Ongoing monitoring and follow-up. Continued follow-up can help support us through different stages of our recovery. It’s a great way to check in for accountability and to ensure we stay on track. 
• Strategies for relapse prevention. By developing positive coping strategies and identifying triggers, we can better navigate them when we stop receiving direct treatment. 
• Reintegration into the community. Participating in community activities helps us explore interests and redevelop social support networks. This participation can help us find purpose and help us feel less alone during our recovery. 

Treatment for AUD in the elderly requires comprehensive care and support. To set ourselves up for success, what specific challenges should we be aware of?

Challenges and Considerations in Treating Alcoholism in Older Adults

Knowing what barriers are present helps us better navigate treatment for AUD in the older adult population. Some specific challenges include the following: 

• Limited research and awareness. AUD in the elderly is less common than in young to middle-aged adults. Since it’s less common, research and awareness may be limited. This can negatively impact the detection and treatment of AUD in seniors.
• Age-related barriers to treatment. Because AUD is most frequently occurring between the ages of 18 and 25, treatment may not always be accessible to seniors. Thess barriers may include challenges with accessing technology or limited senior-specific treatment.
• Interactions between alcohol and medications. Older adults are more likely to have co-occurring conditions, which may increase the risk of interactions between medications and alcohol. This can cause additional health issues that may need to be considered. 
• Long-term support and care for chronic conditions. Seniors with AUD may experience greater health effects and have chronic conditions alcohol- or nonalcohol-related. These conditions may require long-term support even after acute treatment, which may not always be needed for other age groups. 
• The stigma surrounding AUD in older adults. Stigma can lead to shame and other negative emotions, impact our motivation to reach out for support or treatment. 

Although treatment for AUD in older adults requires additional consideration and comes with unique challenges, recovery is worth it and possible.

It’s Not Too Late

AUD in the older adult population often goes untreated, contributing to greater alcohol-related harm and mortality. Understanding the challenges in detecting and treating AUD in seniors can help decrease the chances of missed prevention opportunities. While a support system is beneficial for any one of us who may be recovering from AUD, family and caregiver involvement is even more crucial for seniors. No need to gauge if it’s worth it — recovery is beneficial at any age!

“Alcoholism” or alcohol use disorder (AUD) is commonly associated with young or middle-aged adults. Following a stint of college partying, the stress of adulthood and major life changes can contribute to excessive drinking in these age groups. However, contrary to the belief that the elderly are wise, older adults don’t always have it figured out either.

Although less frequent than in younger adults, excessive drinking and AUD in seniors are common occurrences. While we often hear of younger people attending rehab and getting their life back on track, AUD in the elderly is not discussed as frequently — adding to its unique challenges. To help us or a loved one overcome these specific hurdles, let’s first come to a better understanding of how excessive drinking and AUD affect the older population. 

Why Alcohol Use Is Common Among the Older Adult Population

As with other age groups, alcohol consumption has increased among the older adult population. According to the National Survery on Drug Use 
and Health (NSDUH), 20% of adults in 
the U.S. aged 60-64 and 10% aged 65 
and over report current binge drinking. 
We often attribute excessive drinking to the stressors of adulthood and the partying behavior of younger adults, but many factors can also drive seniors to drink:

• Life transitions. Older adults experience major transitions later in life just like their younger counterparts. Changes may include retirement, menopause, and loss of loved ones. Consciously or unconsciously, many of us may turn to drinking as a coping mechanism through these major life transitions.
• Physical health issues. Older age often comes with greater health issues. Health conditions can make us physically uncomfortable and many of us may turn to alcohol to self-medicate. Poor health may also trigger black-and-white thinking. This can make us believe that since we’re already in poor health, we may as well drink alcohol (more on why this can be extremely detrimental later).
• Mental health conditions. Stressors of adult life and major life changes can elicit poor mental health and lead to mental health conditions if not addressed. Mental health conditions are heavily associated with alcohol consumption, which can explain increased consumption in older adults. 
• Social isolation. Seniors often feel socially isolated when adult children start their own families, when their social circles change after retiring, or when they no longer participate in certain activities. These changes may drive older adults to use alcohol as a distraction.

While many of us often view retirement as the light at the end of the tunnel, older adult life comes with its unique challenges. Excessive drinking is harmful at any age, but how do the dangers differ between older and younger adults?

The Dangers of Excessive Drinking for Older Adults vs. Younger Adults

Aging comes with unique challenges that make excessive drinking in the older adult population more dangerous than in younger adults. Several factors make alcohol affect seniors differently.

• Sensitivity to alcohol. As we age, our sensitivity to alcohol increases. This means that the same amount of alcohol may have greater effects on an older adult than a younger one.
• Overall health. Older age comes with the risk of more health issues. Since we may be in less optimal health in comparison to younger adults, the harmful health effects of drinking can disproportionately affect the health of seniors — leading to even more health issues. 
• Co-occurring diseases. Since older adults may experience heightened health effects from drinking, our risk of developing co-occurring conditions may also increase. 
• Access to treatment. Seniors often have less access to treatment due to many factors such as mobility barriers and stigma. This can be harmful, as excessive drinking can lead to alcohol-related health issues and mortality. 

Excessive drinking can lead to dependence and AUD. How can we better identify signs of AUD in the older adult population?

Screening and Assessment for Alcoholism in Seniors

Alcohol use disorder, commonly referred to as “alcoholism,” is sometimes more difficult to diagnose in older adults for a number of reasons.

• Mistaken for aging-related issues. Symptoms of aging and excessive drinking can overlap. Experiences such as memory loss or decreased mobility can make it difficult for practitioners to make a proper diagnosis, as they may be written off as normal symptoms of aging. To combat this, it’s important to be forthcoming about our drinking habits with our health providers.
• Underreporting and stigma. Aging also comes with the notion that our lives become more stable and that we have everything figured out. However, older adults also have challenges to work through. This misconception that seniors should have everything in their lives worked out can lead to stigma — leading to underreporting and not accessing treatment.
• Co-occurring medical conditions. As with symptoms of aging, co-occurring conditions can complicate the diagnosis of AUD.

Fortunately, there are some ways we can overcome these challenges and better assess for alcohol misuse and AUD in seniors:

• Early detection. Signs of alcohol dependence include the inability to stop drinking, dismissal of negative effects, and prioritizing drinking over other responsibilities. Early detection can help us and our support team better differentiate between symptoms of aging and the negative effects of excessive drinking. 
• Screening tools. Specific screening assessments such as the AUDIT-C and SASQ can be beneficial in identifying unhealthy alcohol use. Other general tools such as yes/no questions, leading questions, and the CAGE questionnaire do not identify all patients who might benefit from interventio; these tools also can miss prevention opportunities.
• Comprehensive assessment of physical, mental, and social factors. Alcohol consumption is influenced by many factors. Getting a clearer picture of different aspects of our life helps our physician better identify alcohol dependence of AUD if present.
• Involvement of family and caregivers. An unhealthy relationship with alcohol isn’t always easy to self-identify. Even if it is, factors such as stigma or shame may prevent us from accessing support. This is where the involvement of family and caregivers can be beneficial in helping to identify the need for change or help with accessing treatment.

Once alcohol dependence or AUD is identified in older adults, is it treated in the same way as the younger population?

How To Treat Alcoholism in Older Adults

AUD is treated through four main approaches for any age group. Treating AUD in seniors may require additional considerations (we’ll discuss specifics in the next section), but the methods remain the same. 

1. Medication management. Medication is used throughout various stages of treatment such as detox to address neurological dependence, and with managing co-occurring medical conditions. Medication adherence is often crucial to the success of treatment — making management crucial to recovery when medications are needed.‍

2. Psychotherapy. Psychotherapy is often used in conjunction with medication-assisted treatment and supportive interventions. Different types of therapies can help us develop positive coping strategies and create healthier habits: 

• Cognitive behavioral therapy (CBT). CBT focuses on working through negative thoughts, feelings, and behaviors.
• Dialectical behavioral therapy (DBT). DBT is based on CBT but focuses on the idea that two different things can be true at the same time. It helps us change negative thinking patterns but also teaches us to accept that these thoughts are valid.
• Motivational interviewing. This counseling approach focuses on the ambivalence to change. It helps us strengthen our motivation to facilitate change.
• Family therapy. Different types of family therapy utilize the complex system of the family to enact change. Since AUD can affect those around us, family therapy addresses the extensive impact of AUD to motivate us.

3. Supportive interventions. Supportive services can further aid our recovery through social support and accountability. There are many great options for supportive interventions:

• Peer support groups. Peer groups can help us develop a social network of individuals who understand our struggles. This can be beneficial in helping us learn positive practices and increase our social engagement. 
• Counseling services for specific niches. Specific counseling services can address unique challenges that may come up for certain individuals. For example, sports performance therapists may understand the challenges of an athlete better than a general practitioner and offer more individualized support. 
• Rehab programs focused on functional recovery. Functional recovery helps us explore a life without alcohol. Oftentimes, we may feel lost after quitting alcohol, and functional recovery programs can help us navigate this.

4. Holistic approaches. Some of us may opt for a more holistic approach to treatment or use it as a supporting treatment. It is beneficial for those of us who may not have access to traditional treatments. Some holistic practices to aid recovery include the following:

• Mindfulness-based practices. Practices such as meditation and deep breathing can help calm our mind — addressing potential root causes of our drinking.
• Exercise and nutrition. Taking care of our overall health can encourage us to be more mindful of consuming harmful substances such as alcohol. 
• Alternative practices. Other methods such as acupuncture and yoga can assist with unpleasant symptoms of withdrawal. 

These approaches can help treat AUD in all age groups, but what specific considerations are there when treating the elderly?

Addressing the Specific Needs of the Older Alcoholic

It’s important to tailor any treatment plan to meet the needs of an individual, but treating AUD in older adults may require specific considerations. Common experiences of older individuals warrant the need for additional modifications. 

• Cognitive decline or dementia. Psychotherapy is dependent on remembering and applying the practices. However, older individuals may be more susceptible to cognitive decline or dementia — affecting the success of treatment. It’s important to consider this factor to individualize the plan based on a patient’s needs to set them up for success.
• Medications and comorbidities. Adherence to medication can be crucial in severing neurological dependence and treating co-occurring conditions. Older adults may require support with managing medications and comorbidities more than younger adults. Implementing these supports within the treatment plan can support the success of our recovery.
• Mobility challenges. This can significantly affect access to treatment. An older individual may not be able to attend a treatment center physically. Creative planning involving family participation or virtual treatment may need to be explored.
• Accessibility and comfort in treatment settings. Accessibility isn’t always physical. For example, if a peer support group meets virtually every week but an older individual doesn’t know how to log in independently, their access to support is limited. Additionally, seniors have unique needs, and certain components may need to be added to their treatment setting to meet their comfort needs. This can range from matching them with an older therapist

In addition to general considerations when treating seniors with AUD, individual preferences and needs should also be taken into account. Treatment can require an all-around approach. 

How to Support a Senior in Recovery From AUD

Having a support system during recovery is highly beneficial. How can we support an older family member with AUD?

• Study up. Learning more about AUD and the specific challenges that seniors face helps us approach with greater compassion and understanding. 
• Provide a judgment-free space. As we’ve discussed, the stigma surrounding alcohol misuse in older adults is even greater than it is normally. Offering a judgment-free space helps us obtain support without fear of judgment. 
• Get involved in treatment planning and aftercare support. Staying involved in current and aftercare treatment helps our loved ones feel less alone and provides accountability. 
• Provide emotional support. Recovery can be challenging emotionally. Offering support in this area helps our loved ones avoid turning to alcohol to avoid uncomfortable emotions.
• Set boundaries. Taking care of ourselves is also important when supporting an older family member in recovery. This can avoid tension due to stress and help us sustain our support in the long run. 

Support isn’t necessary in acute recovery only but also in aftercare. This aftercare can help prevent relapses. Let’s get a better idea of what aftercare can consist of for seniors recovering from AUD.

Aftercare and Alcohol Relapse Prevention in Seniors

Aftercare in recovery is important, as the physical and neurological dependence associated with AUD can lead to relapses. Some important aspects of aftercare for seniors in recovery include the following:

• A personalized plan. A personalized plan can consist of realistic goals and actions that help us adhere to healthy habits. They can also include individual support such as medication management and accessing ongoing treatment to aid in the success of recovery.
• Ongoing monitoring and follow-up. Continued follow-up can help support us through different stages of our recovery. It’s a great way to check in for accountability and to ensure we stay on track. 
• Strategies for relapse prevention. By developing positive coping strategies and identifying triggers, we can better navigate them when we stop receiving direct treatment. 
• Reintegration into the community. Participating in community activities helps us explore interests and redevelop social support networks. This participation can help us find purpose and help us feel less alone during our recovery. 

Treatment for AUD in the elderly requires comprehensive care and support. To set ourselves up for success, what specific challenges should we be aware of?

Challenges and Considerations in Treating Alcoholism in Older Adults

Knowing what barriers are present helps us better navigate treatment for AUD in the older adult population. Some specific challenges include the following: 

• Limited research and awareness. AUD in the elderly is less common than in young to middle-aged adults. Since it’s less common, research and awareness may be limited. This can negatively impact the detection and treatment of AUD in seniors.
• Age-related barriers to treatment. Because AUD is most frequently occurring between the ages of 18 and 25, treatment may not always be accessible to seniors. Thess barriers may include challenges with accessing technology or limited senior-specific treatment.
• Interactions between alcohol and medications. Older adults are more likely to have co-occurring conditions, which may increase the risk of interactions between medications and alcohol. This can cause additional health issues that may need to be considered. 
• Long-term support and care for chronic conditions. Seniors with AUD may experience greater health effects and have chronic conditions alcohol- or nonalcohol-related. These conditions may require long-term support even after acute treatment, which may not always be needed for other age groups. 
• The stigma surrounding AUD in older adults. Stigma can lead to shame and other negative emotions, impact our motivation to reach out for support or treatment. 

Although treatment for AUD in older adults requires additional consideration and comes with unique challenges, recovery is worth it and possible.

It’s Not Too Late

AUD in the older adult population often goes untreated, contributing to greater alcohol-related harm and mortality. Understanding the challenges in detecting and treating AUD in seniors can help decrease the chances of missed prevention opportunities. While a support system is beneficial for any one of us who may be recovering from AUD, family and caregiver involvement is even more crucial for seniors. No need to gauge if it’s worth it — recovery is beneficial at any age!

Build a Healthy Recovery Routine With Reframe!

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

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

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

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

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

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

You’ve marked all the happy hours off your calendar. You’ve canceled game night with the guys or morning mimosas with the girls. You’ve cleaned out you liquor cabinet and donated your beer supply. You’re officially in recovery and ready to start your healthy, alcohol-free life. 

Quitting alcohol is a profound step on your journey to recovery, and the next step is to establish a healthy routine. A well-structured daily schedule can provide you with stability, help you avoid triggers, and manage difficult emotions during this time. 

So how do you establish such a routine? Let’s find out!

What to Expect in Recovery

Recovery from alcohol dependence or addiction can often feel like a roller coaster. Some days we feel like we can conquer the world, and some days we feel like the world is crushing us. These feelings and all the ones in between are normal. (Learn more in our blog post “What to Expect When We Quit Drinking.”)

Those who decide to recover at a treatment center will find that the center will have a structured daily schedule in place filled with meals, individual therapy, group therapy, wellness training, recreation, and more. The schedule is an important part of rehabilitation; it provides structure and predictability.

For those who choose to recover at home, it’s equally important to stick to a daily routine. It may seem more challenging at first, and it requires more self-discipline, but the nice thing about it is that we can create a schedule that works for us and stay in the comfort of our own home. 

Benefits of a Healthy Routine

As we mentioned earlier, treatment centers create a strict daily schedule. There are several important benefits to establishing such a routine.


• Stability and predictability in daily life. In a season of life where a lot is changing,  a little stability goes a long way. We may not know what will happen tomorrow, but we know what’s going to happen when the clock strikes 10 a.m., 11 a.m., 12 p.m, and beyond. 

• Reduction of triggers and temptations. When we plan out our day, we can strategically avoid triggers and temptations. If we schedule a yoga class, we can easily pass on happy hour — “Sorry, I’m busy!” If we plan meals to cook at home, we’ll be less tempted by the newest margarita on the menu. 

• Building self-discipline and resilience. As we follow our routine, we build self-discipline, resilience, and confidence to overcome more challenges down the road. 

All in all, building a healthy routine is a vital part of recovery. So how do we build one that works?

How to Establish a Healthy Daily Schedule in Recovery

It may seem daunting at first, but once we start planning out our day, the schedule starts to fill itself in.

Morning Routine

The morning routine sets the tone for our day. A successful morning routine can pave the way to success for the rest of the day, so it’s important to start the day right. Here are a few things to include in the morning schedule. 


• Meditate. Before the hustle and bustle of the day begins, take some quiet time to breathe and focus on positive thoughts. Meditation is scientifically proven to reduce cravings. 

• Exercise. Daily exercise can boost our mood, improve our sleep, and reduce stress. Whether we hit the gym, do lunges in our living room, or head out for some “green exercise,” adding exercise to our morning routine can help us stay on track.

• Read. In a treatment center, we might attend trainings and group sessions in the morning. At home, we can read a page of an educational or motivational book to help get our mindset in the right place for the day. 
 
• Nourish and hydrate. Eat a balanced, nutritious breakfast and fill up a water bottle for the day. If there’s time, plan out nutritious snacks and meals for the rest of the day. Even if it’s just make a vague idea in our head, any sort of plan is better than nothing when hunger strikes. 


And voila! We’ve made it through the morning. Even if we don’t check off all of these, we can give ourselves a pat on the back for the ones we do, take a deep breath, and move on to the next portion of our day. 

Daytime

Once we begin our typical daytime routine, whether it's work or whatever else, things might start to feel more chaotic. Deadlines might loom, tasks might pile up, and we might feel super tired. Fortunately, we can make a plan to cope with these challenges. 


• Manage stress. If we feel the stress of the day mounting, we can take a moment to breathe deeply and recenter ourselves. We can take a walk outside to get some fresh air and sunshine. Soothing music or recorded meditations can also help us calm down.

• Prioritize tasks. If we’re starting to feel overwhelmed, taking a moment to write down the most important tasks and figuring out which one is the most urgent will help. Then we can determine which one is easiest. Going for a quick win and marking it off our list can give us confidence to keep going. 
• Check in with your support system. Whether it’s our best friend, an online forum, or a therapist, our support system is there to help. Vent. Share a funny story or video. Regain some perspective. There is strength in numbers, so even if all we can do is read success stories of strangers online, rely on that strength. 


Once we’ve made it through a long day, we can reward ourselves with a non-alcoholic treat, whether it’s a power nap or a favorite candy bar. 

Evening Routine

Whew! The day is almost done. Some exhaustion is normal, and with exhaustion comes temptation. With a consistent wind-down routine, we can skirt temptations and call the day a success. 

• Avoid triggers and temptations. Avoid triggers and temptations by planning out sober recreational activities. We can pick something we already like or try a new activity — taking a class, volunteering at an animal shelter, playing a sport, or planting a garden. Having a prevention plan in place can help ward off temptations. 

• Wind down. If you’ve been accustomed to winding down with a glass of wine or whiskey at night, this could be the most difficult time of the night. Go ahead and try different ways of winding down. Maybe a good book will do the trick. Perhaps chamomile tea and lavender spray on the pillow will help. If the urge to drink hits hard, try urge surfing with a relaxing bath or a crossword puzzle. 

• Prepare for the morning. The key to a successful morning is to prepare the night before. Lay out the day’s clothes, plan the meals, and decide how to spend exercise time. The fewer the decisions in the morning, the better. 


And just like that, the day is done. All that’s left to do is rest. While you sleep, your body will be hard at work repairing and restoring itself.

It might take some time to figure out a routine that works — that’s okay! Be flexible and make changes as needed. Once you’ve figured out a general structure that works for you, write it down, and put it where you can easily see it, like on the front of the refrigerator.

Tips for Long-Term Recovery Success

Even with the best-laid plans, sometimes we miss a step or two. Sometimes we fall off track. It’s part of being human. Remember that progress is not linear, and we can always get back on track, no matter how many times we stumble. Here are some strategies to help.

• Reach out for support. Whomever you turn to for support, contact them as soon as possible. Talk it out, hug it out, and make a plan to move forward. 

• Remember victories. Even if you feel like you took a huge step backward, look back at all the other victories you’ve achieved. Looking back at where you were and how far you’ve come can put things in perspective and give you hope. 

• Be kind to yourself. Instead of spiraling into self-loathing, think what you would tell a friend in your shoes. Chances are, you would tell them it was just a mistake, it doesn’t define them, and everything will be okay. 

• Learn from mistakes. Mistakes are how we learn. Take some time to reflect and retrace your steps. Where did you start to falter? What could you do differently next time? It might be helpful to write it all out in a journal so you can look back on your progress and the wisdom you gained from each mistake. 

• Start where you are. If you miss a few steps in the morning, don’t try to play catch up. Simply start where you are and move forward. On that note, don’t fall into the trap of “trying again tomorrow.” Even if your whole routine falls apart from breakfast to dinner, try to regain some control over your bedtime routine. 


Recovery is hard, but those who blazed this trail before you can remind you that it’s worth the struggle. Keep moving forward toward your goals. 

Conclusion

Building a healthy routine during recovery can set you up for long-term sobriety success. As you plan out your days, be sure to include exercise, healthy meals, stress management, and contact with your support team. And should you stumble, your routine will help you get back on track. As difficult as it may be, you will look back on this time with gratitude for the quality of life it will grant you down the road. 

You’ve marked all the happy hours off your calendar. You’ve canceled game night with the guys or morning mimosas with the girls. You’ve cleaned out you liquor cabinet and donated your beer supply. You’re officially in recovery and ready to start your healthy, alcohol-free life. 

Quitting alcohol is a profound step on your journey to recovery, and the next step is to establish a healthy routine. A well-structured daily schedule can provide you with stability, help you avoid triggers, and manage difficult emotions during this time. 

So how do you establish such a routine? Let’s find out!

What to Expect in Recovery

Recovery from alcohol dependence or addiction can often feel like a roller coaster. Some days we feel like we can conquer the world, and some days we feel like the world is crushing us. These feelings and all the ones in between are normal. (Learn more in our blog post “What to Expect When We Quit Drinking.”)

Those who decide to recover at a treatment center will find that the center will have a structured daily schedule in place filled with meals, individual therapy, group therapy, wellness training, recreation, and more. The schedule is an important part of rehabilitation; it provides structure and predictability.

For those who choose to recover at home, it’s equally important to stick to a daily routine. It may seem more challenging at first, and it requires more self-discipline, but the nice thing about it is that we can create a schedule that works for us and stay in the comfort of our own home. 

Benefits of a Healthy Routine

As we mentioned earlier, treatment centers create a strict daily schedule. There are several important benefits to establishing such a routine.


• Stability and predictability in daily life. In a season of life where a lot is changing,  a little stability goes a long way. We may not know what will happen tomorrow, but we know what’s going to happen when the clock strikes 10 a.m., 11 a.m., 12 p.m, and beyond. 

• Reduction of triggers and temptations. When we plan out our day, we can strategically avoid triggers and temptations. If we schedule a yoga class, we can easily pass on happy hour — “Sorry, I’m busy!” If we plan meals to cook at home, we’ll be less tempted by the newest margarita on the menu. 

• Building self-discipline and resilience. As we follow our routine, we build self-discipline, resilience, and confidence to overcome more challenges down the road. 

All in all, building a healthy routine is a vital part of recovery. So how do we build one that works?

How to Establish a Healthy Daily Schedule in Recovery

It may seem daunting at first, but once we start planning out our day, the schedule starts to fill itself in.

Morning Routine

The morning routine sets the tone for our day. A successful morning routine can pave the way to success for the rest of the day, so it’s important to start the day right. Here are a few things to include in the morning schedule. 


• Meditate. Before the hustle and bustle of the day begins, take some quiet time to breathe and focus on positive thoughts. Meditation is scientifically proven to reduce cravings. 

• Exercise. Daily exercise can boost our mood, improve our sleep, and reduce stress. Whether we hit the gym, do lunges in our living room, or head out for some “green exercise,” adding exercise to our morning routine can help us stay on track.

• Read. In a treatment center, we might attend trainings and group sessions in the morning. At home, we can read a page of an educational or motivational book to help get our mindset in the right place for the day. 
 
• Nourish and hydrate. Eat a balanced, nutritious breakfast and fill up a water bottle for the day. If there’s time, plan out nutritious snacks and meals for the rest of the day. Even if it’s just make a vague idea in our head, any sort of plan is better than nothing when hunger strikes. 


And voila! We’ve made it through the morning. Even if we don’t check off all of these, we can give ourselves a pat on the back for the ones we do, take a deep breath, and move on to the next portion of our day. 

Daytime

Once we begin our typical daytime routine, whether it's work or whatever else, things might start to feel more chaotic. Deadlines might loom, tasks might pile up, and we might feel super tired. Fortunately, we can make a plan to cope with these challenges. 


• Manage stress. If we feel the stress of the day mounting, we can take a moment to breathe deeply and recenter ourselves. We can take a walk outside to get some fresh air and sunshine. Soothing music or recorded meditations can also help us calm down.

• Prioritize tasks. If we’re starting to feel overwhelmed, taking a moment to write down the most important tasks and figuring out which one is the most urgent will help. Then we can determine which one is easiest. Going for a quick win and marking it off our list can give us confidence to keep going. 
• Check in with your support system. Whether it’s our best friend, an online forum, or a therapist, our support system is there to help. Vent. Share a funny story or video. Regain some perspective. There is strength in numbers, so even if all we can do is read success stories of strangers online, rely on that strength. 


Once we’ve made it through a long day, we can reward ourselves with a non-alcoholic treat, whether it’s a power nap or a favorite candy bar. 

Evening Routine

Whew! The day is almost done. Some exhaustion is normal, and with exhaustion comes temptation. With a consistent wind-down routine, we can skirt temptations and call the day a success. 

• Avoid triggers and temptations. Avoid triggers and temptations by planning out sober recreational activities. We can pick something we already like or try a new activity — taking a class, volunteering at an animal shelter, playing a sport, or planting a garden. Having a prevention plan in place can help ward off temptations. 

• Wind down. If you’ve been accustomed to winding down with a glass of wine or whiskey at night, this could be the most difficult time of the night. Go ahead and try different ways of winding down. Maybe a good book will do the trick. Perhaps chamomile tea and lavender spray on the pillow will help. If the urge to drink hits hard, try urge surfing with a relaxing bath or a crossword puzzle. 

• Prepare for the morning. The key to a successful morning is to prepare the night before. Lay out the day’s clothes, plan the meals, and decide how to spend exercise time. The fewer the decisions in the morning, the better. 


And just like that, the day is done. All that’s left to do is rest. While you sleep, your body will be hard at work repairing and restoring itself.

It might take some time to figure out a routine that works — that’s okay! Be flexible and make changes as needed. Once you’ve figured out a general structure that works for you, write it down, and put it where you can easily see it, like on the front of the refrigerator.

Tips for Long-Term Recovery Success

Even with the best-laid plans, sometimes we miss a step or two. Sometimes we fall off track. It’s part of being human. Remember that progress is not linear, and we can always get back on track, no matter how many times we stumble. Here are some strategies to help.

• Reach out for support. Whomever you turn to for support, contact them as soon as possible. Talk it out, hug it out, and make a plan to move forward. 

• Remember victories. Even if you feel like you took a huge step backward, look back at all the other victories you’ve achieved. Looking back at where you were and how far you’ve come can put things in perspective and give you hope. 

• Be kind to yourself. Instead of spiraling into self-loathing, think what you would tell a friend in your shoes. Chances are, you would tell them it was just a mistake, it doesn’t define them, and everything will be okay. 

• Learn from mistakes. Mistakes are how we learn. Take some time to reflect and retrace your steps. Where did you start to falter? What could you do differently next time? It might be helpful to write it all out in a journal so you can look back on your progress and the wisdom you gained from each mistake. 

• Start where you are. If you miss a few steps in the morning, don’t try to play catch up. Simply start where you are and move forward. On that note, don’t fall into the trap of “trying again tomorrow.” Even if your whole routine falls apart from breakfast to dinner, try to regain some control over your bedtime routine. 


Recovery is hard, but those who blazed this trail before you can remind you that it’s worth the struggle. Keep moving forward toward your goals. 

Conclusion

Building a healthy routine during recovery can set you up for long-term sobriety success. As you plan out your days, be sure to include exercise, healthy meals, stress management, and contact with your support team. And should you stumble, your routine will help you get back on track. As difficult as it may be, you will look back on this time with gratitude for the quality of life it will grant you down the road. 

Start Your Sobriety Journey With Reframe!

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

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

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

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

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

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

Have you ever made a New Year’s resolution to eat healthier or work out every day only to find yourself not sticking to these goals several weeks later? Don’t worry, we’ve all been there. Like other goals we may set for ourselves, committing to sobriety may not be as simple as quitting alcohol cold turkey.

Understanding the challenges that may come with sobriety and learning to overcome them can help us stay on track to reach our goals. To set us up for success, let’s first define what being sober and committing to sobriety means.

What Does “Sober” Mean?

The term “sober” typically refers to not being affected or under the influence of intoxicating substances. Being sober can have different meanings because the term is used in the context of alcohol, other drugs, or both. 

In the context of alcohol, being sober can mean not intoxicated or abstaining from alcohol — a term that can apply to different points on the spectrum of sobriety (which we’ll explore in further detail shortly).

What is “Sober Curious”?

The term “sober curious” was coined by Ruby Warrington, a British author. It refers to the idea of questioning our relationship with alcohol by examining the personal and societal reasons that we drink. Being “sober curious” can include thinking about sobriety, even if we may not be fully ready to commit. 

The cultural shift known as the “sober curious movement” gained traction in the late 2010s after the release of Warrington’s book and the growing popularity of wellness trends. Being “sober curious” challenges the normalization of heavy drinking and promotes a healthier lifestyle by quitting or cutting back on alcohol. How does this differ from sobriety?

What Is Sobriety?

As we mentioned briefly, sobriety is a spectrum. On one end of the spectrum is being “sober curious.” On the other end is complete abstinence from alcohol — the most common definition of sobriety. 

The term sobriety is inclusive of all points on the spectrum of sobriety, but stages of the spectrum often all work towards the goal of complete abstinence. How is this different from being sober?

Sober vs. Sobriety

The terms sober and sobriety are often used interchangeably. However, sober is more frequently referred to as the state of not being intoxicated, and sobriety is more commonly referred to as the act of staying sober. When talking about sobriety, however, it’s important to remember that sobriety is not black and white. 

Now that we better understand what sobriety means, how do we achieve it?

The Journey to Sobriety

Quitting alcohol is a significant component of sobriety, but it’s often not as simple as it sounds. Here are some steps to help us begin our journey to sobriety: 

• Identify the issue. The first step in beginning our journey to sobriety is recognizing that we may have an issue. We can identify signs of misuse or dependence by tracking our consumption and reflecting on our habits.
• Overcome barriers. Once we’ve identified that our alcohol consumption may be an issue, we’ll need to overcome barriers such as denial or stigma. This may include minimizing the negative effects of our drinking habits or stalling in seeking support due to fear of stigma. Overcoming these barriers requires self-honesty and tackling our fears. Dialectical Behavior Therapy (DBT) is proving to be a valuable tool for helping us balance acceptance and change by learning to accept things as they are right now while also recognizing and working toward necessary shifts.
• Seek support. We can seek support by opening up to friends and family, joining peer support groups, and/or seeking professional treatment.
• Set goals. Now that we’re ready to go, and we’ve developed a support network to help us through any challenges, we can set goals. Sobriety doesn’t always mean the same thing for everyone, so having personalized goals is important.
• Create a plan. Setting an overarching goal for ourselves is important, but creating a plan with achievable steps will make our overall effort more manageable and sustainable. (Quitting alcohol “cold turkey” can be dangerous, so it’s important to consult first with a healthcare provider before taking any such step.)

Once we’ve made a commitment to sobriety, we have better chance of achieving that goal and maintaining it when we incorporate the following strategies into our day-to-day lives.

Tips for Maintaining Sobriety

Maintaining sobriety isn’t always easy, especially in a culture where drinking is deeply ingrained. However, implementing the following strategies can help set us up for success: 

• Develop healthy coping mechanisms. Healthy coping mechanisms such as participating in physical activity or engaging in mindfulness practices can help us turn to a more healthy outlet when we are tempted to drink. 
• Avoid triggers. Identifying our triggers helps us avoid them or plan to navigate them successfully. For example, if social situations are a trigger for drinking, we can choose to avoid certain social events or plan to attend with a buddy for support. 
• Develop a support network. Having close friends and family to open up to when things get tough helps us feel less alone.
• Practice self-care. Taking care of ourselves as we would a friend reminds us to prioritize our health and well-being. Pamper yourself, eat well, and give yourself a break to re-energize and keep on trekking on the road to recovery.
• Manage stress. Meditation, journaling, and other positive coping skills can help us lower our stress and avoid the urge to reach for a drink when things get tough. 
• Focus your energy on alternative activities. Healthy distractions such as hobbies and passions can help us keep our minds off drinking. Clean off that dusty tennis racket or try a new workout class!

Even if we implement these tips to help us stay on the path to sobriety, relapses can occur. Let’s explore how we can navigate relapses in recovery. 

Dealing With Relapses in Sobriety

Despite the unfortunate stigma surrounding relapses, they’re a common experience in sobriety. Research shows that roughly 69% of those of us recovering from alcohol use disorder will have a relapse. Let’s learn some ways we can deal with setbacks and continue on our journey to sobriety.

• Understand it as a part of the recovery process. Remembering that relapses are a common part of the recovery process helps reduce any shameful feelings and ensures we reach out for support.
• Identify triggers and warning signs. Relapses can teach us a lot about our drinking habits and triggers. Determining what our triggers are and being able to identify warning signs can help us avoid a future relapse.
• Seek help and support. A support system is crucial in overcoming obstacles such as relapses. Reaching out for support as soon as possible can motivate us to keep going.
• Revisit and adjust the treatment plan. Adjusting our treatment plan based on what we’ve learned from triggers and relapses can help us get back on track quickly.

Although relapses in recovery are common, they can be tough to work through. Let’s explore some ways to meet the challenge.

Supporting Someone in Sobriety

Support from friends and family on the journey to sobriety can make it less arduous and isolating for anyone. Let’s look at some ways we can better support a loved one — or they can support us!

• Get educated about addiction and recovery. Learning more about addiction and recovery helps in understanding the challenges.
• Provide a judgment-free space. Stigma is a significant barrier to anyone accessing treatment. Creating a judgment-free space allows those of us who are recovering from alcohol use disorder or dependence to ask for help when we may need it.
• Encourage professional support if needed. Taking the step to obtain professional treatment isn’t always easy, but it may be necessary. Encouraging it when needed and assisting with accessing treatment can help those in recovery feel safe and supported.
• Set healthy boundaries. Setting healthy boundaries is crucial for our well-being and helps us maintain our support in the long run.

Social support is beneficial but isn’t necessary to stay on track in sobriety. What can we do if we’re on our own?

Overcoming Challenges in Sobriety

The road to sobriety isn’t always linear. The challenges we overcome along the way often strengthen our commitment to sobriety. So how do we overcome them? Here are some tried and true strategies.

• Navigate urges and cravings. Those of us who are dependent on alcohol are likely to experience withdrawal as a part of the recovery process. Urges and cravings may come up, but healthy coping mechanisms such as “urge surfing” — a mindfulness-based practice that helps us ride out our cravings — can help us overcome these feelings. 
• Manage stress and negative emotions. Stress and the urge to escape negative emotions can be a major trigger. Addressing these feelings through mindfulness practices and professional treatment can reduce self-medication with alcohol. 
• Rebuild relationships. Oftentimes, an unhealthy relationship with alcohol strains our personal relationships. Focusing our time and energy on rebuilding these relationships or fostering new connections helps us redirect our attention to other facets of our lives and develop our circle of support.
• Find purpose. Sobriety may be our end goal, but delving deeper into our personal reasons for getting there gives us something meaningful to look forward to.

The road to recovery can be bumpy. But there is freedom at the end of the tunnel, and sobriety brings little wins that are worth celebrating. 

Celebrating Sobriety

Just as we might treat ourselves to a five-dollar latte on the weekends to celebrate getting through the week, small wins in sobriety also deserve celebrating. So often we can get caught up in the negative, but acknowledging our wins can remind us of the positives and motivate us to continue our journey. Let’s explore some ways we can stay positive.

• Recognize progress and achievements. On a difficult trek, It can sometimes be difficult to see how far we’ve come. Journaling our feelings and documenting our progress reminds us of the obstacles we’ve overcome and encourages us to keep going. 
• Celebrate small wins. No matter how small, a win in recovery is a win. We can acknowledge the positive aspects of recovery by taking ourselves out for a small treat, buying ourselves a sobriety gift, or throwing a sobriety party.
• Acknowledge the journey of self-discovery. Self-discovery is an integral aspect of recovery. We may find ourselves gaining interest in new hobbies and passions and understanding ourselves better — all positives that are worth celebrating.
• Identify the positives of sobriety. Our brains are wired to focus on the negative. Writing down the positives of the journey somewhere we can access them easily can be a great tool for getting us out of a negative mindset.

It Doesn’t End Here

Despite the misconception that sobriety is only for those with alcohol use disorder or dependence, sobriety can be beneficial for anyone. While sobriety comes with many benefits, the road to get there isn’t always smooth. Learning to handle the bumps will help us reach our goal. So go ahead: embrace sobriety and change the course of your life!

Have you ever made a New Year’s resolution to eat healthier or work out every day only to find yourself not sticking to these goals several weeks later? Don’t worry, we’ve all been there. Like other goals we may set for ourselves, committing to sobriety may not be as simple as quitting alcohol cold turkey.

Understanding the challenges that may come with sobriety and learning to overcome them can help us stay on track to reach our goals. To set us up for success, let’s first define what being sober and committing to sobriety means.

What Does “Sober” Mean?

The term “sober” typically refers to not being affected or under the influence of intoxicating substances. Being sober can have different meanings because the term is used in the context of alcohol, other drugs, or both. 

In the context of alcohol, being sober can mean not intoxicated or abstaining from alcohol — a term that can apply to different points on the spectrum of sobriety (which we’ll explore in further detail shortly).

What is “Sober Curious”?

The term “sober curious” was coined by Ruby Warrington, a British author. It refers to the idea of questioning our relationship with alcohol by examining the personal and societal reasons that we drink. Being “sober curious” can include thinking about sobriety, even if we may not be fully ready to commit. 

The cultural shift known as the “sober curious movement” gained traction in the late 2010s after the release of Warrington’s book and the growing popularity of wellness trends. Being “sober curious” challenges the normalization of heavy drinking and promotes a healthier lifestyle by quitting or cutting back on alcohol. How does this differ from sobriety?

What Is Sobriety?

As we mentioned briefly, sobriety is a spectrum. On one end of the spectrum is being “sober curious.” On the other end is complete abstinence from alcohol — the most common definition of sobriety. 

The term sobriety is inclusive of all points on the spectrum of sobriety, but stages of the spectrum often all work towards the goal of complete abstinence. How is this different from being sober?

Sober vs. Sobriety

The terms sober and sobriety are often used interchangeably. However, sober is more frequently referred to as the state of not being intoxicated, and sobriety is more commonly referred to as the act of staying sober. When talking about sobriety, however, it’s important to remember that sobriety is not black and white. 

Now that we better understand what sobriety means, how do we achieve it?

The Journey to Sobriety

Quitting alcohol is a significant component of sobriety, but it’s often not as simple as it sounds. Here are some steps to help us begin our journey to sobriety: 

• Identify the issue. The first step in beginning our journey to sobriety is recognizing that we may have an issue. We can identify signs of misuse or dependence by tracking our consumption and reflecting on our habits.
• Overcome barriers. Once we’ve identified that our alcohol consumption may be an issue, we’ll need to overcome barriers such as denial or stigma. This may include minimizing the negative effects of our drinking habits or stalling in seeking support due to fear of stigma. Overcoming these barriers requires self-honesty and tackling our fears. Dialectical Behavior Therapy (DBT) is proving to be a valuable tool for helping us balance acceptance and change by learning to accept things as they are right now while also recognizing and working toward necessary shifts.
• Seek support. We can seek support by opening up to friends and family, joining peer support groups, and/or seeking professional treatment.
• Set goals. Now that we’re ready to go, and we’ve developed a support network to help us through any challenges, we can set goals. Sobriety doesn’t always mean the same thing for everyone, so having personalized goals is important.
• Create a plan. Setting an overarching goal for ourselves is important, but creating a plan with achievable steps will make our overall effort more manageable and sustainable. (Quitting alcohol “cold turkey” can be dangerous, so it’s important to consult first with a healthcare provider before taking any such step.)

Once we’ve made a commitment to sobriety, we have better chance of achieving that goal and maintaining it when we incorporate the following strategies into our day-to-day lives.

Tips for Maintaining Sobriety

Maintaining sobriety isn’t always easy, especially in a culture where drinking is deeply ingrained. However, implementing the following strategies can help set us up for success: 

• Develop healthy coping mechanisms. Healthy coping mechanisms such as participating in physical activity or engaging in mindfulness practices can help us turn to a more healthy outlet when we are tempted to drink. 
• Avoid triggers. Identifying our triggers helps us avoid them or plan to navigate them successfully. For example, if social situations are a trigger for drinking, we can choose to avoid certain social events or plan to attend with a buddy for support. 
• Develop a support network. Having close friends and family to open up to when things get tough helps us feel less alone.
• Practice self-care. Taking care of ourselves as we would a friend reminds us to prioritize our health and well-being. Pamper yourself, eat well, and give yourself a break to re-energize and keep on trekking on the road to recovery.
• Manage stress. Meditation, journaling, and other positive coping skills can help us lower our stress and avoid the urge to reach for a drink when things get tough. 
• Focus your energy on alternative activities. Healthy distractions such as hobbies and passions can help us keep our minds off drinking. Clean off that dusty tennis racket or try a new workout class!

Even if we implement these tips to help us stay on the path to sobriety, relapses can occur. Let’s explore how we can navigate relapses in recovery. 

Dealing With Relapses in Sobriety

Despite the unfortunate stigma surrounding relapses, they’re a common experience in sobriety. Research shows that roughly 69% of those of us recovering from alcohol use disorder will have a relapse. Let’s learn some ways we can deal with setbacks and continue on our journey to sobriety.

• Understand it as a part of the recovery process. Remembering that relapses are a common part of the recovery process helps reduce any shameful feelings and ensures we reach out for support.
• Identify triggers and warning signs. Relapses can teach us a lot about our drinking habits and triggers. Determining what our triggers are and being able to identify warning signs can help us avoid a future relapse.
• Seek help and support. A support system is crucial in overcoming obstacles such as relapses. Reaching out for support as soon as possible can motivate us to keep going.
• Revisit and adjust the treatment plan. Adjusting our treatment plan based on what we’ve learned from triggers and relapses can help us get back on track quickly.

Although relapses in recovery are common, they can be tough to work through. Let’s explore some ways to meet the challenge.

Supporting Someone in Sobriety

Support from friends and family on the journey to sobriety can make it less arduous and isolating for anyone. Let’s look at some ways we can better support a loved one — or they can support us!

• Get educated about addiction and recovery. Learning more about addiction and recovery helps in understanding the challenges.
• Provide a judgment-free space. Stigma is a significant barrier to anyone accessing treatment. Creating a judgment-free space allows those of us who are recovering from alcohol use disorder or dependence to ask for help when we may need it.
• Encourage professional support if needed. Taking the step to obtain professional treatment isn’t always easy, but it may be necessary. Encouraging it when needed and assisting with accessing treatment can help those in recovery feel safe and supported.
• Set healthy boundaries. Setting healthy boundaries is crucial for our well-being and helps us maintain our support in the long run.

Social support is beneficial but isn’t necessary to stay on track in sobriety. What can we do if we’re on our own?

Overcoming Challenges in Sobriety

The road to sobriety isn’t always linear. The challenges we overcome along the way often strengthen our commitment to sobriety. So how do we overcome them? Here are some tried and true strategies.

• Navigate urges and cravings. Those of us who are dependent on alcohol are likely to experience withdrawal as a part of the recovery process. Urges and cravings may come up, but healthy coping mechanisms such as “urge surfing” — a mindfulness-based practice that helps us ride out our cravings — can help us overcome these feelings. 
• Manage stress and negative emotions. Stress and the urge to escape negative emotions can be a major trigger. Addressing these feelings through mindfulness practices and professional treatment can reduce self-medication with alcohol. 
• Rebuild relationships. Oftentimes, an unhealthy relationship with alcohol strains our personal relationships. Focusing our time and energy on rebuilding these relationships or fostering new connections helps us redirect our attention to other facets of our lives and develop our circle of support.
• Find purpose. Sobriety may be our end goal, but delving deeper into our personal reasons for getting there gives us something meaningful to look forward to.

The road to recovery can be bumpy. But there is freedom at the end of the tunnel, and sobriety brings little wins that are worth celebrating. 

Celebrating Sobriety

Just as we might treat ourselves to a five-dollar latte on the weekends to celebrate getting through the week, small wins in sobriety also deserve celebrating. So often we can get caught up in the negative, but acknowledging our wins can remind us of the positives and motivate us to continue our journey. Let’s explore some ways we can stay positive.

• Recognize progress and achievements. On a difficult trek, It can sometimes be difficult to see how far we’ve come. Journaling our feelings and documenting our progress reminds us of the obstacles we’ve overcome and encourages us to keep going. 
• Celebrate small wins. No matter how small, a win in recovery is a win. We can acknowledge the positive aspects of recovery by taking ourselves out for a small treat, buying ourselves a sobriety gift, or throwing a sobriety party.
• Acknowledge the journey of self-discovery. Self-discovery is an integral aspect of recovery. We may find ourselves gaining interest in new hobbies and passions and understanding ourselves better — all positives that are worth celebrating.
• Identify the positives of sobriety. Our brains are wired to focus on the negative. Writing down the positives of the journey somewhere we can access them easily can be a great tool for getting us out of a negative mindset.

It Doesn’t End Here

Despite the misconception that sobriety is only for those with alcohol use disorder or dependence, sobriety can be beneficial for anyone. While sobriety comes with many benefits, the road to get there isn’t always smooth. Learning to handle the bumps will help us reach our goal. So go ahead: embrace sobriety and change the course of your life!

Starting Sobriety? Reframe Can Support You!

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

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

You’ll meet 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!

Sobriety is often portrayed as sunshine and rainbows — a life where everything is suddenly great. While it’s true that a sober life comes with an abundance of positive changes, there are plenty of challenges that don’t often get discussed. Many sober people ask, “Why do I hate being sober?” When we don’t hear other perspectives, we may begin to think there is something wrong with us.

If you feel this way, you’re not alone! It can feel isolating or even shameful when thoughts like these arise, but they’re more common than you may think. Today we’ll dive into the neuroscience behind alcohol and how it can provoke these negative feelings. Thankfully, there are many ways to move forward and thrive in a sober life!

What Does Sobriety Mean?

Sobriety means something different to everyone. Some people define it as abstaining from all mind-altering substances (including psychiatric medications), while others introduce different degrees of nuance. The definition of sobriety is complex and better understood as a spectrum.

For today, let’s define “sobriety” as completely free from alcohol. There’s another important distinction to make: the terms “sober” and “dry” are commonly used to describe those of us who have stopped drinking. They are often used interchangeably, but there’s some nuance. Someone "dry" has not yet fully addressed the underlying issues of alcohol misuse, while the term "sober" encompasses actively engaging in recovery.

Now, with a clear understanding of “sobriety,” let’s take a look at the science at why it can be difficult. 

Why Is Being Sober So Difficult?

Some of us may perceive alcohol dependence as a poor habit or a lack of self-control, but the science tells a much more complex story. Alcohol is considered a drug, since it has severe impacts on our physical and mental well-being. A main characteristic of a drug is its ability to create dependence, and alcohol’s chemical composition makes it highly addictive.

After alcohol enters our body, it travels in our bloodstream throughout our whole body. Once it reaches our brain, it starts to affect our neurotransmitters, the chemical messengers responsible for our thoughts, emotions, and bodily functions. It affects a wide variety of neurotransmitters but has particularly strong effects on two mood-regulating chemicals:

• Serotonin. Alcohol temporarily boosts levels of serotonin, a hormone responsible for regulating our mood. Think of that soft happy feeling from basking in the sun or walking in nature or the uplifting feeling of a gentle massage.

• Dopamine. Also known as the “feel-good” chemical, dopamine is a hormone in our brain associated with pleasure and reward. Dopamine evolved to reward us for behaviors that keep us alive, such as eating and reproducing. Alcohol triggers a massive dopamine rush, which keeps us going back for more. This dopamine spike is the reason we can become dependent on alcohol. Ever have a piece of candy and then feel like you can’t stop at one? The dopamine release associated with calorie-dense food is the reason we keep reaching for more sweets — just like with alcohol.

The temporary feeling of happiness that alcohol creates can cover up negative emotions we may be trying to avoid. Quitting alcohol takes away our safety blanket, exposing us to thoughts and feelings we may be running from and making sobriety difficult to appreciate. 

Alcohol is commonly brushed off as a fun and casual drink for socializing and relaxing, but it’s actually a powerful mind-altering drug that can quickly trap us in a cycle of dependence. The nature of alcohol can make it difficult to be sober, and we can even grow to resent our sobriety.

Reasons We May Hate Being Sober

Let’s explore why we may hate being sober. The exact causes will vary from person to person, but there are several common reasons for hating sobriety:

• Withdrawal symptoms. Withdrawal is an inevitable part of quitting alcohol. Withdrawal symptoms are unpleasant, but, thankfully, this period only lasts 1 to 2 weeks, and there are many strategies for powering through. 
• Facing negative emotions. We often use alcohol to numb negative thoughts and emotions. Dopamine and serotonin provide a temporary boost of positive feelings, but when we quit drinking, we are left to face the difficult emotions that have built up over time. Think how leaving dirty dishes in the sink until the end of the week becomes a more daunting task than if we’d washed them every day. 
• Fear of failing recovery. While fear of relapse is a valid concern, it’s important to remember that the path to sobriety is not linear. We may have setbacks, but as long as we continue to push forward, there is no failure in recovery.
• The stigma of being labeled. Many of us think of “alcoholism” as the opposite of being “sober.” That idea can create a fear of becoming sober and therefore labeled as a recovering “alcoholic” or stuck with a diagnosis of alcohol use disorder (AUD). But sobriety is a spectrum, and we do not need to have AUD to be sober. AUD is recognized as a serious mental condition, not just a lack of willpower. Knowing that can help destigmatize AUD and remind us that there is no shame wherever we may fall on the spectrum of sobriety.
• Loss of community. There is a strong social aspect to drinking. When we quit drinking alcohol, it can feel like we are no longer part of the same social circle, creating a sense that we’ve lost our community. However, there are new sober communities to be found, and with rising social acceptance of sobriety, our old community might not be so closed off.
• Accepting accountability. It’s common for anyone who focuses on drinking to put off important priorities in life. When they quit, it can feel daunting to have to face those responsibilities and address the resulting problems.

There may be other personal reasons why we persistently think, “I hate being sober.” Identifying these reasons is the first step in overcoming the obstacles and working towards sobriety. With ongoing negative feelings around sobriety, we may continue to romanticize a life of drinking, which can have serious consequences for us.

Consequences of Thinking “I Don’t Want to Be Sober”

Our aversion to the feeling of being sober can prevent us from maintaining our commitment to sobriety and hinder us from developing a healthier relationship with alcohol. The consequences of avoiding sobriety can impact all areas of our life.

Physical Health Effects

Alcohol-related deaths are also one of the leading causes of preventable deaths in the United States. The toxins in alcohol affect every system in our body, causing a greater risk of disease and chronic illness. In particular, alcohol affects the following aspects of our health:

• High blood pressure. Alcohol dilates our blood vessels, which over time can lead to hypertension or high blood pressure. High blood pressure increases the risk of stroke and other cardiovascular diseases.
• Liver disease. Our liver is the main organ tasked with metabolizing the toxins in alcohol. Drinking directly increases the risk of liver diseases such as fatty liver disease, cirrhosis, or alcohol-related hepatitis. 
• Risk for cancer. Acetaldehyde, the toxic by-product of alcohol metabolism, is classified as a carcinogen. Excessive drinking is directly linked with increased risk for many types of cancer.
• Digestive issues. Alcohol moves through the digestive system just like other drinks we consume. This allows alcohol to affect all steps of the digestive process — resulting in conditions such as irritable bowel syndrome, acid reflux, and pancreatitis. 
• Risk for diabetes. Excessive drinking is linked with an increased risk of developing Type 2 diabetes. This is because alcohol can cause reduced sensitivity to insulin, weight gain, or pancreatitis-induced diabetes.
• Weakened immune system. Both acute and prolonged drinking can impact our body’s immune response. A weakened immune system can lead to an increased risk of infection, prolonged recovery from tissue damage, increased inflammation, or possible organ damage.


Unfortunately, chronic alcohol misuse is not limited to physical effects.

Mental Health Impacts

Alcohol’s chemical composition as a drug means it affects us not only physically but mentally as well. Excessive alcohol consumption is linked to many mental health disorders including the following:

• Anxiety. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), 20%–40% of those with AUD are also treated for anxiety disorders. This can include generalized anxiety disorder, panic disorder, and social anxiety disorder. Even those of us who are not diagnosed with anxiety disorder commonly report feelings of anxiety after drinking, often referred to as “hangxiety.”
• Depression. Alcohol has a major impact on our mood. Research has also shown genetic links between AUD and mood disorders. Common depressive symptoms linked to alcohol include low mood, low energy, loss of interest, insomnia, irritability, trouble concentrating, and more.
• Bipolar disorder. Bipolar disorder involves manic or hypomanic episodes of high energy and irritability followed by depressive episodes characterized by low energy and low mood.

When our mental health suffers, our social health suffers. When we are low energy and have a poor outlook, we tend to neglect or even sabotage our personal relationships.


Relationships

Alcohol causes adverse consequences in our personal relationships in many different ways. All relationships require a balance of communication, understanding, and effort, which can all be compromised when alcohol enters the picture. Drinking often strains or severs relationships due to three main factors: 

• Negative drinking habits. While at times it can be difficult to recognize our own poor drinking habits, those around us who do recognize them may disapprove. Disagreement with them or unwillingness to make changes can cause friction within our personal relationships. 
• Time and energy. Whether our love language is quality time or not, all relationships require time and energy. When alcohol takes up a great deal of our time and energy, our relationships can suffer. Alcohol is like a third person entering a relationship, driving a wedge between the other two.
• Ability to connect. Alcohol has the ability to impact our emotions. When we drink, the stimulant effects of alcohol can make us feel positive and connected to others. When we stop drinking, we feel its depressant effects, making us feel down and disconnected. These experiences during the down phases can make it difficult for us to connect with others and maintain positive relationships with those we care about. 

Other Life Goals

Alcohol can take up a majority of our mental space and occupy much of our time, distracting us from goals we have for our life:

• School and work. School and work are important facets of our life because they help us grow and give us feeling of self-worth and purpose. When we have a negative relationship with drinking, alcohol is often at the forefront of our mind, interfering with our education and work goals.
• Family commitments. Family relationships require effort and commitment, whether we are a parent, sibling, or spouse. Alcohol can strain or damage these relationships and isolate us from those who love us most. Whether we want to start our own family or maintain positive connections with our current family members, alcohol can be a barrier.
• Passions and hobbies. Sometimes it can seem like our life revolves around work, but it’s our passions and hobbies that make life enjoyable. A negative relationship with alcohol can prevent us from exploring these things and hinder us from living a more fulfilling life.

Sobriety = Abundance 

Now that we’ve determined the ways alcohol can negatively affect different areas of our life, let’s take a look at all the things we have to look forward to in a sober life. We can stay motivated on our way to sobriety by keeping these targets in mind:

• Improved health. A major motivator for working toward a sober life is better overall health. When alcohol is broken down in our body, the toxins negatively impact our brain function and systems in our body. While it may take some time for our body to repair the damages from alcohol, quitting drinking can lead to improved physical and mental health.  
• Better relationships. As we’ve discussed, alcohol can play a major role in straining our relationships. After quitting drinking, we have more time for relationships and for developing positive connections with our friends and loved ones. 
• New interests and hobbies. When we have a negative relationship or dependence on alcohol, drinking can seem like the only thing that interests us. Sobriety opens the door to rediscovering favorite hobbies and developing new interests.  
• Mental strength. Recovery from alcohol misuse is not easy, but our efforts to overcome the challenges can help us develop mental strength.
• Freedom. The way alcohol hijacks our brain’s reward system can make us dependent on it for happiness and pleasure. Quitting alcohol not only frees us from our dependence on it but also opens time and mental space to do the things we love. 

But how can we overcome the negative feelings behind the thought that “I hate being sober!”?

Tips To Overcome the “I Hate Being Sober” Mindset

If the idea of “sobriety” brings on feelings of shame or uncertainty, working through these difficult emotions can help us with recovery. These five action steps can move us forward in a positive way:

1. Identify the root cause. Oftentimes, we blame the lack of alcohol for our negative feelings about sobriety. While we may experience discomfort as we adjust to life without alcohol, usually there are other things that contribute to why being sober makes us unhappy or uncomfortable.. Determining the actual causes can help us work through our issues.
2. Focus on gains. We’ve talked through some of the challenges we may face while repairing our relationship with alcohol. While it is important to acknowledge the hardships, focusing on what we can gain through sobriety will motivate us to push past these obstacles. Some of may not enjoy eating broccoli, for instance, but we can appreciate it for providing us with a wealth of vitamins and minerals. Being mindful of the benefits of sobriety can encourage us to incorporate sobriety into our life, even if we don’t like it at first. 
3. Seek support. The road to sobriety can be challenging, but we don’t have to travel it alone. Professional support and support groups (such as Alcoholics Anonymous or the Reframe Forum) are also helpful in learning positive coping mechanisms and strategies to work through sobriety challenges. Friends and family can play important roles by providing support and validation.
4. Find healthy alternatives. Before we quit drinking, alcohol-related activities might have taken up a lot of our time and mental space. With alcohol out of the picture, we may fill the mental void by ruminating on our negative thoughts and feelings about sobriety. Exploring healthy alternatives such as hobbies, exercise, and spending time with loved ones can help us channel our energy into more positive habits. 
5. Focus on positive influences. Have you ever heard the saying, “You are the company you keep”? It’s especially true for those of us committed to the goal of an alcohol-free lifestyle. Surrounding ourselves with healthy, positive, forward-looking people can help us see the benefits of living a life that’s “sober.”

The Big Picture

Sobriety may sound like a distant “promised land,” and the road to getting there an arduous trek. Thoughts of hating the feeling of being sober can dissuade us from committing to or even attempting sobriety. With all the negative impacts that alcohol can have on our life, settling for a negative relationship with alcohol can prove to be a step in the wrong direction. A teetering mindset around sobriety can be a hindrance in recovery, taking action on the strategies explored here can help us reach the light at the end of the tunnel. Cheers to putting the brakes on negativity and starting to heal!

Sobriety is often portrayed as sunshine and rainbows — a life where everything is suddenly great. While it’s true that a sober life comes with an abundance of positive changes, there are plenty of challenges that don’t often get discussed. Many sober people ask, “Why do I hate being sober?” When we don’t hear other perspectives, we may begin to think there is something wrong with us.

If you feel this way, you’re not alone! It can feel isolating or even shameful when thoughts like these arise, but they’re more common than you may think. Today we’ll dive into the neuroscience behind alcohol and how it can provoke these negative feelings. Thankfully, there are many ways to move forward and thrive in a sober life!

What Does Sobriety Mean?

Sobriety means something different to everyone. Some people define it as abstaining from all mind-altering substances (including psychiatric medications), while others introduce different degrees of nuance. The definition of sobriety is complex and better understood as a spectrum.

For today, let’s define “sobriety” as completely free from alcohol. There’s another important distinction to make: the terms “sober” and “dry” are commonly used to describe those of us who have stopped drinking. They are often used interchangeably, but there’s some nuance. Someone "dry" has not yet fully addressed the underlying issues of alcohol misuse, while the term "sober" encompasses actively engaging in recovery.

Now, with a clear understanding of “sobriety,” let’s take a look at the science at why it can be difficult. 

Why Is Being Sober So Difficult?

Some of us may perceive alcohol dependence as a poor habit or a lack of self-control, but the science tells a much more complex story. Alcohol is considered a drug, since it has severe impacts on our physical and mental well-being. A main characteristic of a drug is its ability to create dependence, and alcohol’s chemical composition makes it highly addictive.

After alcohol enters our body, it travels in our bloodstream throughout our whole body. Once it reaches our brain, it starts to affect our neurotransmitters, the chemical messengers responsible for our thoughts, emotions, and bodily functions. It affects a wide variety of neurotransmitters but has particularly strong effects on two mood-regulating chemicals:

• Serotonin. Alcohol temporarily boosts levels of serotonin, a hormone responsible for regulating our mood. Think of that soft happy feeling from basking in the sun or walking in nature or the uplifting feeling of a gentle massage.

• Dopamine. Also known as the “feel-good” chemical, dopamine is a hormone in our brain associated with pleasure and reward. Dopamine evolved to reward us for behaviors that keep us alive, such as eating and reproducing. Alcohol triggers a massive dopamine rush, which keeps us going back for more. This dopamine spike is the reason we can become dependent on alcohol. Ever have a piece of candy and then feel like you can’t stop at one? The dopamine release associated with calorie-dense food is the reason we keep reaching for more sweets — just like with alcohol.

The temporary feeling of happiness that alcohol creates can cover up negative emotions we may be trying to avoid. Quitting alcohol takes away our safety blanket, exposing us to thoughts and feelings we may be running from and making sobriety difficult to appreciate. 

Alcohol is commonly brushed off as a fun and casual drink for socializing and relaxing, but it’s actually a powerful mind-altering drug that can quickly trap us in a cycle of dependence. The nature of alcohol can make it difficult to be sober, and we can even grow to resent our sobriety.

Reasons We May Hate Being Sober

Let’s explore why we may hate being sober. The exact causes will vary from person to person, but there are several common reasons for hating sobriety:

• Withdrawal symptoms. Withdrawal is an inevitable part of quitting alcohol. Withdrawal symptoms are unpleasant, but, thankfully, this period only lasts 1 to 2 weeks, and there are many strategies for powering through. 
• Facing negative emotions. We often use alcohol to numb negative thoughts and emotions. Dopamine and serotonin provide a temporary boost of positive feelings, but when we quit drinking, we are left to face the difficult emotions that have built up over time. Think how leaving dirty dishes in the sink until the end of the week becomes a more daunting task than if we’d washed them every day. 
• Fear of failing recovery. While fear of relapse is a valid concern, it’s important to remember that the path to sobriety is not linear. We may have setbacks, but as long as we continue to push forward, there is no failure in recovery.
• The stigma of being labeled. Many of us think of “alcoholism” as the opposite of being “sober.” That idea can create a fear of becoming sober and therefore labeled as a recovering “alcoholic” or stuck with a diagnosis of alcohol use disorder (AUD). But sobriety is a spectrum, and we do not need to have AUD to be sober. AUD is recognized as a serious mental condition, not just a lack of willpower. Knowing that can help destigmatize AUD and remind us that there is no shame wherever we may fall on the spectrum of sobriety.
• Loss of community. There is a strong social aspect to drinking. When we quit drinking alcohol, it can feel like we are no longer part of the same social circle, creating a sense that we’ve lost our community. However, there are new sober communities to be found, and with rising social acceptance of sobriety, our old community might not be so closed off.
• Accepting accountability. It’s common for anyone who focuses on drinking to put off important priorities in life. When they quit, it can feel daunting to have to face those responsibilities and address the resulting problems.

There may be other personal reasons why we persistently think, “I hate being sober.” Identifying these reasons is the first step in overcoming the obstacles and working towards sobriety. With ongoing negative feelings around sobriety, we may continue to romanticize a life of drinking, which can have serious consequences for us.

Consequences of Thinking “I Don’t Want to Be Sober”

Our aversion to the feeling of being sober can prevent us from maintaining our commitment to sobriety and hinder us from developing a healthier relationship with alcohol. The consequences of avoiding sobriety can impact all areas of our life.

Physical Health Effects

Alcohol-related deaths are also one of the leading causes of preventable deaths in the United States. The toxins in alcohol affect every system in our body, causing a greater risk of disease and chronic illness. In particular, alcohol affects the following aspects of our health:

• High blood pressure. Alcohol dilates our blood vessels, which over time can lead to hypertension or high blood pressure. High blood pressure increases the risk of stroke and other cardiovascular diseases.
• Liver disease. Our liver is the main organ tasked with metabolizing the toxins in alcohol. Drinking directly increases the risk of liver diseases such as fatty liver disease, cirrhosis, or alcohol-related hepatitis. 
• Risk for cancer. Acetaldehyde, the toxic by-product of alcohol metabolism, is classified as a carcinogen. Excessive drinking is directly linked with increased risk for many types of cancer.
• Digestive issues. Alcohol moves through the digestive system just like other drinks we consume. This allows alcohol to affect all steps of the digestive process — resulting in conditions such as irritable bowel syndrome, acid reflux, and pancreatitis. 
• Risk for diabetes. Excessive drinking is linked with an increased risk of developing Type 2 diabetes. This is because alcohol can cause reduced sensitivity to insulin, weight gain, or pancreatitis-induced diabetes.
• Weakened immune system. Both acute and prolonged drinking can impact our body’s immune response. A weakened immune system can lead to an increased risk of infection, prolonged recovery from tissue damage, increased inflammation, or possible organ damage.


Unfortunately, chronic alcohol misuse is not limited to physical effects.

Mental Health Impacts

Alcohol’s chemical composition as a drug means it affects us not only physically but mentally as well. Excessive alcohol consumption is linked to many mental health disorders including the following:

• Anxiety. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), 20%–40% of those with AUD are also treated for anxiety disorders. This can include generalized anxiety disorder, panic disorder, and social anxiety disorder. Even those of us who are not diagnosed with anxiety disorder commonly report feelings of anxiety after drinking, often referred to as “hangxiety.”
• Depression. Alcohol has a major impact on our mood. Research has also shown genetic links between AUD and mood disorders. Common depressive symptoms linked to alcohol include low mood, low energy, loss of interest, insomnia, irritability, trouble concentrating, and more.
• Bipolar disorder. Bipolar disorder involves manic or hypomanic episodes of high energy and irritability followed by depressive episodes characterized by low energy and low mood.

When our mental health suffers, our social health suffers. When we are low energy and have a poor outlook, we tend to neglect or even sabotage our personal relationships.


Relationships

Alcohol causes adverse consequences in our personal relationships in many different ways. All relationships require a balance of communication, understanding, and effort, which can all be compromised when alcohol enters the picture. Drinking often strains or severs relationships due to three main factors: 

• Negative drinking habits. While at times it can be difficult to recognize our own poor drinking habits, those around us who do recognize them may disapprove. Disagreement with them or unwillingness to make changes can cause friction within our personal relationships. 
• Time and energy. Whether our love language is quality time or not, all relationships require time and energy. When alcohol takes up a great deal of our time and energy, our relationships can suffer. Alcohol is like a third person entering a relationship, driving a wedge between the other two.
• Ability to connect. Alcohol has the ability to impact our emotions. When we drink, the stimulant effects of alcohol can make us feel positive and connected to others. When we stop drinking, we feel its depressant effects, making us feel down and disconnected. These experiences during the down phases can make it difficult for us to connect with others and maintain positive relationships with those we care about. 

Other Life Goals

Alcohol can take up a majority of our mental space and occupy much of our time, distracting us from goals we have for our life:

• School and work. School and work are important facets of our life because they help us grow and give us feeling of self-worth and purpose. When we have a negative relationship with drinking, alcohol is often at the forefront of our mind, interfering with our education and work goals.
• Family commitments. Family relationships require effort and commitment, whether we are a parent, sibling, or spouse. Alcohol can strain or damage these relationships and isolate us from those who love us most. Whether we want to start our own family or maintain positive connections with our current family members, alcohol can be a barrier.
• Passions and hobbies. Sometimes it can seem like our life revolves around work, but it’s our passions and hobbies that make life enjoyable. A negative relationship with alcohol can prevent us from exploring these things and hinder us from living a more fulfilling life.

Sobriety = Abundance 

Now that we’ve determined the ways alcohol can negatively affect different areas of our life, let’s take a look at all the things we have to look forward to in a sober life. We can stay motivated on our way to sobriety by keeping these targets in mind:

• Improved health. A major motivator for working toward a sober life is better overall health. When alcohol is broken down in our body, the toxins negatively impact our brain function and systems in our body. While it may take some time for our body to repair the damages from alcohol, quitting drinking can lead to improved physical and mental health.  
• Better relationships. As we’ve discussed, alcohol can play a major role in straining our relationships. After quitting drinking, we have more time for relationships and for developing positive connections with our friends and loved ones. 
• New interests and hobbies. When we have a negative relationship or dependence on alcohol, drinking can seem like the only thing that interests us. Sobriety opens the door to rediscovering favorite hobbies and developing new interests.  
• Mental strength. Recovery from alcohol misuse is not easy, but our efforts to overcome the challenges can help us develop mental strength.
• Freedom. The way alcohol hijacks our brain’s reward system can make us dependent on it for happiness and pleasure. Quitting alcohol not only frees us from our dependence on it but also opens time and mental space to do the things we love. 

But how can we overcome the negative feelings behind the thought that “I hate being sober!”?

Tips To Overcome the “I Hate Being Sober” Mindset

If the idea of “sobriety” brings on feelings of shame or uncertainty, working through these difficult emotions can help us with recovery. These five action steps can move us forward in a positive way:

1. Identify the root cause. Oftentimes, we blame the lack of alcohol for our negative feelings about sobriety. While we may experience discomfort as we adjust to life without alcohol, usually there are other things that contribute to why being sober makes us unhappy or uncomfortable.. Determining the actual causes can help us work through our issues.
2. Focus on gains. We’ve talked through some of the challenges we may face while repairing our relationship with alcohol. While it is important to acknowledge the hardships, focusing on what we can gain through sobriety will motivate us to push past these obstacles. Some of may not enjoy eating broccoli, for instance, but we can appreciate it for providing us with a wealth of vitamins and minerals. Being mindful of the benefits of sobriety can encourage us to incorporate sobriety into our life, even if we don’t like it at first. 
3. Seek support. The road to sobriety can be challenging, but we don’t have to travel it alone. Professional support and support groups (such as Alcoholics Anonymous or the Reframe Forum) are also helpful in learning positive coping mechanisms and strategies to work through sobriety challenges. Friends and family can play important roles by providing support and validation.
4. Find healthy alternatives. Before we quit drinking, alcohol-related activities might have taken up a lot of our time and mental space. With alcohol out of the picture, we may fill the mental void by ruminating on our negative thoughts and feelings about sobriety. Exploring healthy alternatives such as hobbies, exercise, and spending time with loved ones can help us channel our energy into more positive habits. 
5. Focus on positive influences. Have you ever heard the saying, “You are the company you keep”? It’s especially true for those of us committed to the goal of an alcohol-free lifestyle. Surrounding ourselves with healthy, positive, forward-looking people can help us see the benefits of living a life that’s “sober.”

The Big Picture

Sobriety may sound like a distant “promised land,” and the road to getting there an arduous trek. Thoughts of hating the feeling of being sober can dissuade us from committing to or even attempting sobriety. With all the negative impacts that alcohol can have on our life, settling for a negative relationship with alcohol can prove to be a step in the wrong direction. A teetering mindset around sobriety can be a hindrance in recovery, taking action on the strategies explored here can help us reach the light at the end of the tunnel. Cheers to putting the brakes on negativity and starting to heal!

Change Your Drinking Habits With Reframe

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

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

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

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

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

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

In a world characterized by glitz and glamor, alcohol is ubiquitous in celebrity culture. But a growing number of sober celebrities are speaking out about their efforts to ditch alcohol, and they point to the benefits of improved health and well-being as proof. British actor Tom Holland is one of them, and his story can inspire us to take action and make changes that can enhance our lives as well.

In this post, we’ll gain insight from Tom Holland’s struggle with alcohol and how he transformed his life through sobriety. We’ll also offer tips for cutting back on alcohol consumption. Let’s dive in!

Tom Holland and His Drinking Habits

First things first: who is Tom Holland? Holland is a London-born actor who achieved international fame for his portrayal of Spider-Man in six Marvel Cinematic Universe superhero films, beginning with Captain America: Civil War in 2016. 

While he began his acting career at age 9 in musicals and theater, Holland’s career started to take off when he played Billy Elliot in the West End musical of the same name. He later made his film debut in 2012 in the disaster drama The Impossible, where he played a teenage tourist trapped in a tsunami. Following this film, he was cast for roles in How I Live Now (2013), In the Heart of the Sea (2015), and the miniseries Wolf Half (2015). 

But behind the glitz and glamor of Hollywood, Holland began facing a battle all too familiar for many celebrities: alcohol. In fact, during a podcast interview with Jay Shetty, he admitted to not just struggling with alcohol but to being “enslaved” by it. “I’m happy to say it — I was definitely addicted to alcohol,” he said in the interview. “I’m not shying away from that at all.”

Looking back, Holland attributes his drinking habits to the need to “feel more comfortable in a social environment” — a common sentiment shared by many former drinkers. As he explained to Shetty, "I would look back and recognize that I would go to events for work, and I can't enjoy myself until I've had a few beers, and I just felt so much pressure.”

How Dry January Helped Tom Holland Become Sober

Much like other people who embark on the road to sobriety, Holland’s decision to give up drinking unfolded slowly and came in stages. It started after a boozy Christmas holiday in 2021. “It's interesting. I didn’t one day wake up and say, ‘I’m giving up drinking,’” he told Jay Shetty during the interview. “I, just like many Brits, had a very, very boozy December … I’ve always been able to drink a lot.”

But in the beginning of 2022, Tom Holland decided to take up the challenge of Dry January — a commitment to giving up alcohol for the first month of the year. Interestingly, Dry January began as a movement in the United Kingdom in 2013. Today it’s a global phenomenon supported by mobile apps, websites, and communities in which participants share their experiences, tips, and insights.

During Dry January, Holland found himself constantly thinking about having a drink. “I was waking up thinking about it. I was checking the clock ‘when’s it 12?’ It really scared me,” he said to Shetty. “I just was like, ‘Wow, maybe I have a little bit of an alcohol thing.'”

To prove to himself that he didn’t have a problem, he decided to refrain from drinking alcohol for the following month — and would ultimately end up challenging himself to quit drinking until his birthday on June 1, 2022. But, it wasn’t easy.

“Two months go by and I was still really struggling,” he said to Shetty. Particularly in England, where alcohol and socializing go hand in hand, Holland felt the pressure. “I felt like I couldn’t be social. I felt like I couldn’t go to the pub and have a lime soda,” he said. “I couldn’t go out for dinner. I was really, really struggling, and I started to really worry that maybe I had an alcohol problem.”

Holland found that he had to distance himself from friends in the rugby community in particular because “so much” of the environment is “about how much can you drink?” But Holland stuck with it — and by the time his 26th birthday rolled around, he had gone five whole months without drinking.

How Sobriety Has Benefited Tom Holland

Holland has noted multiple benefits from forgoing alcohol and being sober. As he told Shetty, "By the time I got to June 1, I was the happiest I've ever been in my life." He recalled, "I could sleep better. I could handle problems better, things that would go wrong on set, that would normally set me off, I could take in my stride. I had so much better mental clarity. I felt healthier, I felt fitter."

He also said sobriety helped him reconnect with his authentic self: “Once I really started feeling the health benefits, and once I really started feeling like my full self, I was like ‘Oh my God, this is the best.’” 

Holland’s newfound clarity made him question why he’d ever pick up another drink. “I just sort of said to myself, ‘Why? Why am I enslaved to this drink? Why am I so obsessed with the idea of having this drink?’”

While Holland had made previous attempts to quit alcohol, he said this time was different because he started addressing the reasons he felt like he needed a drink — most of which came down to feeling more comfortable in social situations. 

Having been sober since then, Holland says drinking doesn’t even cross his mind anymore and that the decision to become sober was the “best thing” he’s ever done.

Holland also described the support and encouragement he received from his friends, who never pressured him to have a drink. Interestingly, Holland’s sobriety journey inspired his mother to give up drinking as well. “She’s loving it, and it’s been amazing,” he said. “I can’t believe the difference that I feel from not drinking. Yeah, I feel amazing.”

What Tom Holland Wants Others to Know About Being Sober

Even though Holland has publicly shared his struggle with alcohol and now his sobriety journey, he told Shetty that he doesn’t want to be “that person that’s saying to people, ‘You should get sober.’” But he said that if he “could encourage someone to drink less, that would be great.” 

He added: “I don’t want to start getting into the world of, ‘You need to stop drinking,’ because it’s not for me to say. I went on my own little journey. I’m really enjoying it.” Indeed, Holland has repeatedly echoed what many previous drinkers have said — that being alcohol-free is the best he’s ever felt.

Tips for Cutting Back on Drinking

As Tom Holland’s journey to sobriety illustrates, cutting back on alcohol or eliminating it entirely is not always easy. It’s a process that requires patience, resilience, and dedication. But, the physical and mental health benefits are so worth the effort! With that in mind, here are eight tips for cutting back on alcohol consumption: 

1. Sip slowly. Savor each drink, take slow sips, and stay active, such as chatting with friends. It can help to stick to drinks that take time to finish, such as beer or wine (as opposed to mixed drinks or shots, which are usually gulped down). Mindful drinking can also help us sip slowly.
2. Count your drinks. It’s easy to lose track of the amount of alcohol we consume. Try using a notepad app in your phone to document every drink you have in one sitting — whether at a party, dinner, or event. This can help you become more aware of how much you’re consuming. You can even take this one step further by limiting yourself to one drink every hour. 
3. Opt for non-alcoholic alternatives. There are a growing number of non-alcoholic drinks on the market that mimic the taste of alcoholic beverages. Opting for alcohol-free beer or wine can help ease the transition. You can also consider finding DIY mocktail recipes.
4. Set clear boundaries. Quantify the number of days you'll drink and the days you won't. For instance, if you usually drink every day, start by cutting back to five days a week. As you make progress, you can start cutting back to just one day a week.
5. Avoid triggers. Recognize what induces you to drink — is it stress, boredom, or social pressure? Try keeping a journal to help you identify patterns and then come up with a list of alternative activities you can engage in when you’re triggered. For instance, you might practice meditation, go for a run, or call a friend.
6. Stay hydrated. For every alcoholic drink you have, try to consume a full glass of water. This practice not only helps us stay hydrated, but it helps limit the amount of alcohol we consume by keeping us full. It also gives our liver time to break down the alcohol. Even moderate levels of alcohol cause dehydration, and drinking water can slow this effect down.
7. Get support. Share your goals with friends or family or join a support group. This increases your accountability and decreases loneliness. You might also consider reaching out to a therapist or licensed counselor. Keep in mind that there’s nothing wrong with seeking professional help.
8. Reward yourself. It’s important to reward yourself for the progress you’re making as it can help reinforce your new habits and behavior. Every time you reach a milestone, like a day, a week, or a month without alcohol, treat yourself to something you love. For instance, maybe you go out to dinner or buy yourself a new piece of clothing.

Remember, cutting back on alcohol consumption is a journey that can be full of ups and downs. The important thing is to practice self-compassion and not give up! 

The Bottom Line

Tom Holland is one among many celebrities who has shown the courage to confront his issues with alcohol and the determination to overcome them. He may have struggled through Dry January in the beginning, but as the benefits became more noticeable, it was easier for him to maintain his commitment to an alcohol-free lifestyle. From improved sleep to better clarity and focus, ditching alcohol is one of the best things we can do for our physical and mental health. And if stars like Tom Holland can do it, we can too!

If you want to change your drinking habits but don’t know where or how to start, consider trying Reframe. Our science-backed app has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.

In a world characterized by glitz and glamor, alcohol is ubiquitous in celebrity culture. But a growing number of sober celebrities are speaking out about their efforts to ditch alcohol, and they point to the benefits of improved health and well-being as proof. British actor Tom Holland is one of them, and his story can inspire us to take action and make changes that can enhance our lives as well.

In this post, we’ll gain insight from Tom Holland’s struggle with alcohol and how he transformed his life through sobriety. We’ll also offer tips for cutting back on alcohol consumption. Let’s dive in!

Tom Holland and His Drinking Habits

First things first: who is Tom Holland? Holland is a London-born actor who achieved international fame for his portrayal of Spider-Man in six Marvel Cinematic Universe superhero films, beginning with Captain America: Civil War in 2016. 

While he began his acting career at age 9 in musicals and theater, Holland’s career started to take off when he played Billy Elliot in the West End musical of the same name. He later made his film debut in 2012 in the disaster drama The Impossible, where he played a teenage tourist trapped in a tsunami. Following this film, he was cast for roles in How I Live Now (2013), In the Heart of the Sea (2015), and the miniseries Wolf Half (2015). 

But behind the glitz and glamor of Hollywood, Holland began facing a battle all too familiar for many celebrities: alcohol. In fact, during a podcast interview with Jay Shetty, he admitted to not just struggling with alcohol but to being “enslaved” by it. “I’m happy to say it — I was definitely addicted to alcohol,” he said in the interview. “I’m not shying away from that at all.”

Looking back, Holland attributes his drinking habits to the need to “feel more comfortable in a social environment” — a common sentiment shared by many former drinkers. As he explained to Shetty, "I would look back and recognize that I would go to events for work, and I can't enjoy myself until I've had a few beers, and I just felt so much pressure.”

How Dry January Helped Tom Holland Become Sober

Much like other people who embark on the road to sobriety, Holland’s decision to give up drinking unfolded slowly and came in stages. It started after a boozy Christmas holiday in 2021. “It's interesting. I didn’t one day wake up and say, ‘I’m giving up drinking,’” he told Jay Shetty during the interview. “I, just like many Brits, had a very, very boozy December … I’ve always been able to drink a lot.”

But in the beginning of 2022, Tom Holland decided to take up the challenge of Dry January — a commitment to giving up alcohol for the first month of the year. Interestingly, Dry January began as a movement in the United Kingdom in 2013. Today it’s a global phenomenon supported by mobile apps, websites, and communities in which participants share their experiences, tips, and insights.

During Dry January, Holland found himself constantly thinking about having a drink. “I was waking up thinking about it. I was checking the clock ‘when’s it 12?’ It really scared me,” he said to Shetty. “I just was like, ‘Wow, maybe I have a little bit of an alcohol thing.'”

To prove to himself that he didn’t have a problem, he decided to refrain from drinking alcohol for the following month — and would ultimately end up challenging himself to quit drinking until his birthday on June 1, 2022. But, it wasn’t easy.

“Two months go by and I was still really struggling,” he said to Shetty. Particularly in England, where alcohol and socializing go hand in hand, Holland felt the pressure. “I felt like I couldn’t be social. I felt like I couldn’t go to the pub and have a lime soda,” he said. “I couldn’t go out for dinner. I was really, really struggling, and I started to really worry that maybe I had an alcohol problem.”

Holland found that he had to distance himself from friends in the rugby community in particular because “so much” of the environment is “about how much can you drink?” But Holland stuck with it — and by the time his 26th birthday rolled around, he had gone five whole months without drinking.

How Sobriety Has Benefited Tom Holland

Holland has noted multiple benefits from forgoing alcohol and being sober. As he told Shetty, "By the time I got to June 1, I was the happiest I've ever been in my life." He recalled, "I could sleep better. I could handle problems better, things that would go wrong on set, that would normally set me off, I could take in my stride. I had so much better mental clarity. I felt healthier, I felt fitter."

He also said sobriety helped him reconnect with his authentic self: “Once I really started feeling the health benefits, and once I really started feeling like my full self, I was like ‘Oh my God, this is the best.’” 

Holland’s newfound clarity made him question why he’d ever pick up another drink. “I just sort of said to myself, ‘Why? Why am I enslaved to this drink? Why am I so obsessed with the idea of having this drink?’”

While Holland had made previous attempts to quit alcohol, he said this time was different because he started addressing the reasons he felt like he needed a drink — most of which came down to feeling more comfortable in social situations. 

Having been sober since then, Holland says drinking doesn’t even cross his mind anymore and that the decision to become sober was the “best thing” he’s ever done.

Holland also described the support and encouragement he received from his friends, who never pressured him to have a drink. Interestingly, Holland’s sobriety journey inspired his mother to give up drinking as well. “She’s loving it, and it’s been amazing,” he said. “I can’t believe the difference that I feel from not drinking. Yeah, I feel amazing.”

What Tom Holland Wants Others to Know About Being Sober

Even though Holland has publicly shared his struggle with alcohol and now his sobriety journey, he told Shetty that he doesn’t want to be “that person that’s saying to people, ‘You should get sober.’” But he said that if he “could encourage someone to drink less, that would be great.” 

He added: “I don’t want to start getting into the world of, ‘You need to stop drinking,’ because it’s not for me to say. I went on my own little journey. I’m really enjoying it.” Indeed, Holland has repeatedly echoed what many previous drinkers have said — that being alcohol-free is the best he’s ever felt.

Tips for Cutting Back on Drinking

As Tom Holland’s journey to sobriety illustrates, cutting back on alcohol or eliminating it entirely is not always easy. It’s a process that requires patience, resilience, and dedication. But, the physical and mental health benefits are so worth the effort! With that in mind, here are eight tips for cutting back on alcohol consumption: 

1. Sip slowly. Savor each drink, take slow sips, and stay active, such as chatting with friends. It can help to stick to drinks that take time to finish, such as beer or wine (as opposed to mixed drinks or shots, which are usually gulped down). Mindful drinking can also help us sip slowly.
2. Count your drinks. It’s easy to lose track of the amount of alcohol we consume. Try using a notepad app in your phone to document every drink you have in one sitting — whether at a party, dinner, or event. This can help you become more aware of how much you’re consuming. You can even take this one step further by limiting yourself to one drink every hour. 
3. Opt for non-alcoholic alternatives. There are a growing number of non-alcoholic drinks on the market that mimic the taste of alcoholic beverages. Opting for alcohol-free beer or wine can help ease the transition. You can also consider finding DIY mocktail recipes.
4. Set clear boundaries. Quantify the number of days you'll drink and the days you won't. For instance, if you usually drink every day, start by cutting back to five days a week. As you make progress, you can start cutting back to just one day a week.
5. Avoid triggers. Recognize what induces you to drink — is it stress, boredom, or social pressure? Try keeping a journal to help you identify patterns and then come up with a list of alternative activities you can engage in when you’re triggered. For instance, you might practice meditation, go for a run, or call a friend.
6. Stay hydrated. For every alcoholic drink you have, try to consume a full glass of water. This practice not only helps us stay hydrated, but it helps limit the amount of alcohol we consume by keeping us full. It also gives our liver time to break down the alcohol. Even moderate levels of alcohol cause dehydration, and drinking water can slow this effect down.
7. Get support. Share your goals with friends or family or join a support group. This increases your accountability and decreases loneliness. You might also consider reaching out to a therapist or licensed counselor. Keep in mind that there’s nothing wrong with seeking professional help.
8. Reward yourself. It’s important to reward yourself for the progress you’re making as it can help reinforce your new habits and behavior. Every time you reach a milestone, like a day, a week, or a month without alcohol, treat yourself to something you love. For instance, maybe you go out to dinner or buy yourself a new piece of clothing.

Remember, cutting back on alcohol consumption is a journey that can be full of ups and downs. The important thing is to practice self-compassion and not give up! 

The Bottom Line

Tom Holland is one among many celebrities who has shown the courage to confront his issues with alcohol and the determination to overcome them. He may have struggled through Dry January in the beginning, but as the benefits became more noticeable, it was easier for him to maintain his commitment to an alcohol-free lifestyle. From improved sleep to better clarity and focus, ditching alcohol is one of the best things we can do for our physical and mental health. And if stars like Tom Holland can do it, we can too!

If you want to change your drinking habits but don’t know where or how to start, consider trying Reframe. Our science-backed app has helped millions of people reduce their alcohol consumption and enhance their physical, mental, and emotional well-being.

Ready To Start Your Sober Year? Reframe Can Help!

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

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

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

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

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

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

Many of us have set a New Year’s resolution to drink less — and maybe you’re doing the Dry January challenge with us this year. Congrats! You’ve taken an important step to living a healthier, more fulfilling life. But why stop there? Why not continue and see where sobriety can take you if you stay with it even longer? We promise, only good things await. There’s absolutely nothing to lose — and so much to gain.

Curious? The timing is perfect — it’s January, and you’ve decided that this is the year. Let’s take a bold leap together into a year of sobriety — yes, a whole 365 days without booze. And guess what? By engaging our curiosity, and with science to back up our goals, we’re well on our way to the healthiest, most enjoyable year yet.

Why Quit Drinking for a Year?

Alcohol is a double-edged sword, and our drinking habits can sneak up on us. On one hand, it creates a powerful illusion: our troubles momentarily fade away, we feel more social and relaxed, and everyone around us suddenly gets more interesting and amusing. And yet, the illusion quickly fades, resulting in misunderstandings, mood swings, depression, sleep disturbances, isolation, and, eventually, dependence and the risk of alcohol use disorder (AUD).

The Benefits of a Break

Whether or not the negative effects of alcohol are obvious in our lives, there are many perks that come with pressing pause on the booze. Ah, the beauty of a hangover-free morning! And who doesn’t love to save a little dough? When we’re not dropping regular amounts on cocktails or pints at the bar, we’ll have more cash in our wallet — and this is just the tip of the sober iceberg.

Science shows us that going sober can lead to numerous health benefits:

• Our sleep improves. Alcohol might make us drowsy at first, but it’s notorious for disrupting our sleep patterns and cutting short the most restorative REM stage of sleep.
• Our minds get sharper. Alcohol can do a number on our brain, both in the long and short term. As a depressant, it slows down our thinking, which persists well into the next day that often leaves us feeling tired and sluggish. In the long term, it can cause various types of brain damage, including Wernicke-Korsakoff syndrome — a form of dementia associated with alcohol misuse. Leaving booze behind, in turn, allows the brain to function at optimal levels again and restores our clarity and ability to concentrate.
• We lose weight. From the empty calories to midnight munchies, alcohol is notorious for adding pounds (usually where we least want them, such as around our midsection). Watch the scale shift and your clothes fit better as you move through the year without booze — you’ll be amazed at the difference!
• Our liver is healthier. Our liver bears the brunt of the burden when it comes to processing alcohol, and giving it a much-needed break can work wonders. It’s incredibly resilient and begins healing itself as soon as we give it a chance to recover.
• Our skin looks better. Alcohol is dehydrating, leading to dull skin, acne flare-ups, and redness. Going booze-free can make our skin more radiant and healthy!
• We get sick less frequently. Don’t be surprised if the flu season passes you by this year! Studies show that alcohol interferes with our immune system, making us more vulnerable to pathogens, such as viruses and bacteria.
• Our risk of chronic diseases goes down. Even a small reduction in drinking lowers our chances of cardiovascular diseases and certain cancers.

Getting Started: Make a Plan

Now that we know the “why,” let’s get to the “how.” If thinking about a whole sober year at once feels intimidating, don’t worry! Let’s begin by making a sustainable plan that feels right for you.

1. Reflect on the role of alcohol in your life right now. When do you usually drink? How much? How do you feel afterwards? Don’t judge yourself — this is all about taking stock of the situation the way it is right now. Are there times when you end up drinking more than you wanted to? What are the most common triggers you’ve noticed?
2. Engage your “sober curiosity.” Now, let’s make a specific plan for the year. Do you want to go completely sober or does cutting back make more sense? Remember, this isn’t about depriving yourself but about being “sober curious.” What version of yourself would you like to meet this year? Maybe the version that doesn’t have wine with dinner or the one that has fun hiking in the nearby park on Saturday instead of spending the early morning hours nursing a hangover?
3. Get a team together. If there are other people in your life right now who are either sober-curious themselves or are supportive of your journey, get them on board! If not — no problem. There are plenty of online communities (such as Reframe) full of people on the same path who are ready to support you.
4. Stock up on non-alcoholic options. It helps to have non-alcoholic drinks stocked in your pantry — and there’s no reason they shouldn’t be just as fun as your regular Friday night options! Check out the different mocktail recipes for every season and get creative.

Keep It Going: Sticking With the Sober Start

After setting yourself up for success by making a plan for your sober year, it’s time to put it in motion. Here are some ways to keep the momentum going (and have fun along the way!):

1. January: Set your intentions. Whether or not you’re doing the Dry January challenge, use this month to set your intentions. Review the plan that you set for yourself and see how it goes. Feel free to modify if you need to — you want it to feel doable and right for you.
2. February: Expand your sober social network. It’s February, and love is in the air! This is the perfect time to get in touch with those who support your alcohol journey and make sure you have a strong network to rely on in the months to come. Science says that social support is vital in maintaining sobriety — so reach out to your friends, family members, and the Reframe community!
3. March: Do some spring cleaning. In January, you may have stocked up on non-alcoholic drink options to experiment with. Now it’s time to clear out what you don’t need — not just leftover booze, but anything else you find triggering. If wine glasses in your cupboard feel like they’re beckoning you to drink, swap them out for some fun juice tumblers instead! Sometimes visual reminders of the past can sabotage our intentions, so let’s clear them away to make room for new memories.
4. April: Get active. Exercise releases endorphins and is scientifically proven to reduce cortisol levels and decrease stress. It also works wonders when it comes to cravings! It doesn’t have to be at the gym — any movement, such as walking, roller skating, swimming, even dancing in your kitchen counts.
5. May: Celebrate family. With Mother’s Day around the corner, it’s a great time to remember and appreciate family. Send a handwritten note to your relatives, have a Zoom chat with a college friend living in another state, or plan a fun day trip with your kids. Expressing our love and having authentic heart-to-heart conversations is a natural way to boost dopamine levels, according to research.
6. June: Go outside. Nature is a powerful healer, and nothing beats spending some time outdoors when it comes to staying sober or maintaining momentum in any transformative journey that centers on changing our thought patterns. And don’t worry if you don’t have a forest or beach within driving distance — a city park will do the trick just as well.
7. July: Get creative. Creativity is another fantastic way to get into a “flow state,” which is associated with reduced cravings and an all-natural dopamine “high.” Take a creative writing class, try your hand at writing a poem, learn to cook something you’ve never made before. You don’t have to show it to anyone or achieve any specific result — it’s all about engaging the creative part of your brain, which works to reroute the brain’s reward circuit in a productive, sustainable, and healthy way.
8. August: Engage your senses. In spite of wine being seen as a way to “bring out the flavor” in certain foods, alcohol actually dulls our senses. This month, explore the world of smells and tastes that you haven’t experienced before. Light aromatherapy candles or get a scented humidifier to set a specific mood in your house or apartment. Explore new spices when you cook to “surprise” your taste buds and engage your curiosity about alcohol-free life.
9. September: Start a new project. As kids head off to school and fresh pencils, binders, and backpacks line the aisles in stores, why not start a new project? Whether it’s planting a vegetable garden, remodeling a room, or digitizing boxes of papers you have in the garage to make room for that Peloton bike you’re saving for, immersing yourself in a project is a great way to get into that prized flow state.
10. October: Sober Halloween. With all of its craziness — adults walking around dressed as Tinkerbell, former Presidents, or Teletubbies — Halloween has become a large drinking holiday for some. This year, plan something different — maybe a walk through a corn maze or a sober costume party. It’s a fun way to experiment with sober social events!
11. November: Get grateful. With Thanksgiving coming up, why not spend the whole month acknowledging what we’re grateful for? Starting a gratitude practice (such as a daily journal) can shift your perspective in a way that makes alcohol less relevant, making it easier to appreciate the current moment.
12. December: Reflect and reassess. Congratulations! You’ve made it through a whole year of sober curiosity. Whether or not things went as planned, this is a huge accomplishment, since even trying to stay sober is a step in the right direction, if that is what you’re aiming for. Celebrate with a fun mocktail as you get ready to make plans for next year!

Happy New Year — Again!

Now it’s time to think about the next phase of your journey as we get closer to another New Year’s Eve. Why not keep the momentum going? There’s so much more to discover in sobriety, since that’s where authentic relationships, lifelong memories, and inspiring realizations happen.

And remember, although we’ve been talking about a year, it’s really a collection of days, hours, and moments. Those moments add up, and the more authentic ones you have, the more meaningful and rewarding the years become. In the words of psychologist Brene Brown, “Authenticity is a collection of choices that we have to make every day. It's about the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen.” So let your true self be seen — the one underneath the mask of alcohol.

Many of us have set a New Year’s resolution to drink less — and maybe you’re doing the Dry January challenge with us this year. Congrats! You’ve taken an important step to living a healthier, more fulfilling life. But why stop there? Why not continue and see where sobriety can take you if you stay with it even longer? We promise, only good things await. There’s absolutely nothing to lose — and so much to gain.

Curious? The timing is perfect — it’s January, and you’ve decided that this is the year. Let’s take a bold leap together into a year of sobriety — yes, a whole 365 days without booze. And guess what? By engaging our curiosity, and with science to back up our goals, we’re well on our way to the healthiest, most enjoyable year yet.

Why Quit Drinking for a Year?

Alcohol is a double-edged sword, and our drinking habits can sneak up on us. On one hand, it creates a powerful illusion: our troubles momentarily fade away, we feel more social and relaxed, and everyone around us suddenly gets more interesting and amusing. And yet, the illusion quickly fades, resulting in misunderstandings, mood swings, depression, sleep disturbances, isolation, and, eventually, dependence and the risk of alcohol use disorder (AUD).

The Benefits of a Break

Whether or not the negative effects of alcohol are obvious in our lives, there are many perks that come with pressing pause on the booze. Ah, the beauty of a hangover-free morning! And who doesn’t love to save a little dough? When we’re not dropping regular amounts on cocktails or pints at the bar, we’ll have more cash in our wallet — and this is just the tip of the sober iceberg.

Science shows us that going sober can lead to numerous health benefits:

• Our sleep improves. Alcohol might make us drowsy at first, but it’s notorious for disrupting our sleep patterns and cutting short the most restorative REM stage of sleep.
• Our minds get sharper. Alcohol can do a number on our brain, both in the long and short term. As a depressant, it slows down our thinking, which persists well into the next day that often leaves us feeling tired and sluggish. In the long term, it can cause various types of brain damage, including Wernicke-Korsakoff syndrome — a form of dementia associated with alcohol misuse. Leaving booze behind, in turn, allows the brain to function at optimal levels again and restores our clarity and ability to concentrate.
• We lose weight. From the empty calories to midnight munchies, alcohol is notorious for adding pounds (usually where we least want them, such as around our midsection). Watch the scale shift and your clothes fit better as you move through the year without booze — you’ll be amazed at the difference!
• Our liver is healthier. Our liver bears the brunt of the burden when it comes to processing alcohol, and giving it a much-needed break can work wonders. It’s incredibly resilient and begins healing itself as soon as we give it a chance to recover.
• Our skin looks better. Alcohol is dehydrating, leading to dull skin, acne flare-ups, and redness. Going booze-free can make our skin more radiant and healthy!
• We get sick less frequently. Don’t be surprised if the flu season passes you by this year! Studies show that alcohol interferes with our immune system, making us more vulnerable to pathogens, such as viruses and bacteria.
• Our risk of chronic diseases goes down. Even a small reduction in drinking lowers our chances of cardiovascular diseases and certain cancers.

Getting Started: Make a Plan

Now that we know the “why,” let’s get to the “how.” If thinking about a whole sober year at once feels intimidating, don’t worry! Let’s begin by making a sustainable plan that feels right for you.

1. Reflect on the role of alcohol in your life right now. When do you usually drink? How much? How do you feel afterwards? Don’t judge yourself — this is all about taking stock of the situation the way it is right now. Are there times when you end up drinking more than you wanted to? What are the most common triggers you’ve noticed?
2. Engage your “sober curiosity.” Now, let’s make a specific plan for the year. Do you want to go completely sober or does cutting back make more sense? Remember, this isn’t about depriving yourself but about being “sober curious.” What version of yourself would you like to meet this year? Maybe the version that doesn’t have wine with dinner or the one that has fun hiking in the nearby park on Saturday instead of spending the early morning hours nursing a hangover?
3. Get a team together. If there are other people in your life right now who are either sober-curious themselves or are supportive of your journey, get them on board! If not — no problem. There are plenty of online communities (such as Reframe) full of people on the same path who are ready to support you.
4. Stock up on non-alcoholic options. It helps to have non-alcoholic drinks stocked in your pantry — and there’s no reason they shouldn’t be just as fun as your regular Friday night options! Check out the different mocktail recipes for every season and get creative.

Keep It Going: Sticking With the Sober Start

After setting yourself up for success by making a plan for your sober year, it’s time to put it in motion. Here are some ways to keep the momentum going (and have fun along the way!):

1. January: Set your intentions. Whether or not you’re doing the Dry January challenge, use this month to set your intentions. Review the plan that you set for yourself and see how it goes. Feel free to modify if you need to — you want it to feel doable and right for you.
2. February: Expand your sober social network. It’s February, and love is in the air! This is the perfect time to get in touch with those who support your alcohol journey and make sure you have a strong network to rely on in the months to come. Science says that social support is vital in maintaining sobriety — so reach out to your friends, family members, and the Reframe community!
3. March: Do some spring cleaning. In January, you may have stocked up on non-alcoholic drink options to experiment with. Now it’s time to clear out what you don’t need — not just leftover booze, but anything else you find triggering. If wine glasses in your cupboard feel like they’re beckoning you to drink, swap them out for some fun juice tumblers instead! Sometimes visual reminders of the past can sabotage our intentions, so let’s clear them away to make room for new memories.
4. April: Get active. Exercise releases endorphins and is scientifically proven to reduce cortisol levels and decrease stress. It also works wonders when it comes to cravings! It doesn’t have to be at the gym — any movement, such as walking, roller skating, swimming, even dancing in your kitchen counts.
5. May: Celebrate family. With Mother’s Day around the corner, it’s a great time to remember and appreciate family. Send a handwritten note to your relatives, have a Zoom chat with a college friend living in another state, or plan a fun day trip with your kids. Expressing our love and having authentic heart-to-heart conversations is a natural way to boost dopamine levels, according to research.
6. June: Go outside. Nature is a powerful healer, and nothing beats spending some time outdoors when it comes to staying sober or maintaining momentum in any transformative journey that centers on changing our thought patterns. And don’t worry if you don’t have a forest or beach within driving distance — a city park will do the trick just as well.
7. July: Get creative. Creativity is another fantastic way to get into a “flow state,” which is associated with reduced cravings and an all-natural dopamine “high.” Take a creative writing class, try your hand at writing a poem, learn to cook something you’ve never made before. You don’t have to show it to anyone or achieve any specific result — it’s all about engaging the creative part of your brain, which works to reroute the brain’s reward circuit in a productive, sustainable, and healthy way.
8. August: Engage your senses. In spite of wine being seen as a way to “bring out the flavor” in certain foods, alcohol actually dulls our senses. This month, explore the world of smells and tastes that you haven’t experienced before. Light aromatherapy candles or get a scented humidifier to set a specific mood in your house or apartment. Explore new spices when you cook to “surprise” your taste buds and engage your curiosity about alcohol-free life.
9. September: Start a new project. As kids head off to school and fresh pencils, binders, and backpacks line the aisles in stores, why not start a new project? Whether it’s planting a vegetable garden, remodeling a room, or digitizing boxes of papers you have in the garage to make room for that Peloton bike you’re saving for, immersing yourself in a project is a great way to get into that prized flow state.
10. October: Sober Halloween. With all of its craziness — adults walking around dressed as Tinkerbell, former Presidents, or Teletubbies — Halloween has become a large drinking holiday for some. This year, plan something different — maybe a walk through a corn maze or a sober costume party. It’s a fun way to experiment with sober social events!
11. November: Get grateful. With Thanksgiving coming up, why not spend the whole month acknowledging what we’re grateful for? Starting a gratitude practice (such as a daily journal) can shift your perspective in a way that makes alcohol less relevant, making it easier to appreciate the current moment.
12. December: Reflect and reassess. Congratulations! You’ve made it through a whole year of sober curiosity. Whether or not things went as planned, this is a huge accomplishment, since even trying to stay sober is a step in the right direction, if that is what you’re aiming for. Celebrate with a fun mocktail as you get ready to make plans for next year!

Happy New Year — Again!

Now it’s time to think about the next phase of your journey as we get closer to another New Year’s Eve. Why not keep the momentum going? There’s so much more to discover in sobriety, since that’s where authentic relationships, lifelong memories, and inspiring realizations happen.

And remember, although we’ve been talking about a year, it’s really a collection of days, hours, and moments. Those moments add up, and the more authentic ones you have, the more meaningful and rewarding the years become. In the words of psychologist Brene Brown, “Authenticity is a collection of choices that we have to make every day. It's about the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen.” So let your true self be seen — the one underneath the mask of alcohol.